Pools open in about 6 weeks. And I already know what’s going to happen — roughly 30 million dads are going to pull a shirt off at a pool party and quietly wish they’d started earlier.

So let’s start.

This is not a crash diet email. Crash diets are the payday loans of health — fast results now, brutal interest later. Your metabolism doesn’t forget when you starve it. It holds a grudge.

This is a 6-week, 3-move plan that makes a real, visible difference without turning your life upside down.

Step 1: Body — 100 pushups a day for the next 42 days.

Break them up however you want. 10 sets of 10 throughout the day. 5 sets of 20. 50 before breakfast, 50 before bed. The split doesn’t matter. What matters is the volume. 4,200 total pushups over 6 weeks builds noticeable definition in your chest, shoulders, and arms. It’s not fancy. It just works. Think of it like making minimum payments on a credit card that actually dent the balance.

Step 2: Fuel — Replace one meal a day with a high-protein option. That’s it.

You don’t need to overhaul your entire diet. Pick lunch or dinner and make sure it has 40g+ of protein and no liquid calories. Grilled chicken salad. Turkey and avocado wrap. A protein shake with some fruit. One meal. Every day. Six weeks of that and the compounding is honestly kind of surprising.

Step 3: Mind — Take a 10-minute walk after dinner. Every night.

Post-meal walks cut blood sugar spikes by up to 30%. They help digestion. And they give you 10 minutes of quiet before the evening circus starts. After a couple weeks you’ll actually look forward to it — it stops feeling like exercise and starts feeling like the best part of your night.

The takeaway:

You don’t need a 90-day body transformation. You need 6 weeks of 3 consistent things. Start today.

Know a dad who keeps saying “I’ll start Monday”? Today is his Monday. Send this.

Rootin’ for ya,

Jason from Dad OS