The Archive
10 articles — practical, evidence-based, built for the real schedule of a young professional dad.
Zone 2 cardio, strength training in your 40s, metabolic health, sleep quality. The research on healthspan has exploded — here's the version optimized for dads who want to be present for the long game.
Heat therapy for cardiovascular health, muscle recovery, and mental reset. With the boom in infrared home saunas in 2025, this is now accessible — here's how to do it right.
It predicts longevity better than any other single number. And you don't need a lab to track it — your watch does it passably well. Here's what it means and how to improve it.
Ice baths and cold showers were everywhere in 2023. We looked at the evidence — what works for recovery and mood, what's overhyped, and how to do it in 8 minutes before the school run.
Meal prep is the answer nobody has time for. This is the easier version — a set of defaults that work 80% of the time so the other 20% doesn't wreck you.
Not a mattress ad. An actual look at sleep architecture, chronotypes, and the specific interventions that move the needle for dads averaging 6.2 hours. Sleep less badly, not longer.
Not a transformation story. A sustainable shift — built around school drop-offs, travel weeks, and the fact that you'll eat your kids' leftover nuggets at least twice.
IF was becoming mainstream in 2018. We stripped out the bro-science and gave you the version that works when your breakfast schedule is dictated by small people who need Cheerios immediately.
Science-backed strategies to function when you're running on four broken hours. The goal isn't to feel great — it's to not make decisions you'll regret.
You have a newborn, zero sleep, and zero time. But you still need to move. This 20-minute bodyweight routine fits in a hallway and doesn't require a gym membership you'll never use.