Nutrition
+1
Sep 10, 2026
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2 min read
You're not broken, and neither is your metabolism. One of these six is the leak.
The number that protects your muscle while the fat comes off, plus why the scale is lying to you.
Real breakfasts for real mornings. Most take under 5 minutes. None require a cooking show.
The floor you never go under, even on the weeks when life wins.
The daily number, the per-meal number, and why the rules changed when you hit 40.
3 min read
The real number for dads over 40, why it's higher than you think, and what 200 grams looks like on a plate.
+2
Aug 27, 2026
54, night shift at four hospitals, down 100 pounds. His whole system fits in three moves.
Jul 28, 2026
1 min read
Down 8 pounds doesn’t mean down 8 pounds of fat. Here’s how to tell what you actually lost.
+3
Jul 21, 2026
Stop weighing yourself. Start tracking these instead.
Jul 1, 2026
Enjoy the cookout, keep the progress. The 80/20 plan for the 4th of July.
Jun 30, 2026
That afternoon wall isn’t about last night’s sleep. It’s about blood sugar and belly fat.
Jun 16, 2026
Most dads over 40 are 40 grams short. Here’s the per-meal math that fixes it.
Supplements
May 12, 2026
A bodyweight circuit built to crush cortisol and boost energy when life is a mess.
May 5, 2026
A simple 3-move plan: one strength habit, one nutrition swap, one recovery ritual. Start now.
Apr 21, 2026
Financial stress triggers the same hormonal cascade as physical danger — 3 moves to break the cycle.
Apr 14, 2026
4 min read
One cheap, well-studied supplement most guys skip — and how to know if you’re deficient.
Apr 7, 2026
Decision fatigue is stealing 2+ hours a day. Three systems to reclaim your evenings.
Apr 2, 2026
How to enjoy Easter weekend without the guilt...the 80/20 approach for real dads.
Mar 31, 2026
After 40, you lose ~1% of muscle per year. Here’s the 3-move resistance plan to reverse it.
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