Health
Staying capable enough to keep up, for long enough to matter.
The Longevity Science Every Dad Should Know Right Now
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.
The Dad Sauna Protocol — Recovery, Longevity and 20 Minutes of Quiet
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.
VO2 Max — The One Fitness Metric Every Dad Should Track
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.
Cold Exposure for Dads — What Actually Works and What's Just a Trend
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.
Nutrition for Busy Dads — Eating Well When You Have No Time
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.
Sleep Optimization for Dads — The Evidence-Based Version
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.
From Dad Bod to Fit Dad — A Realistic 12-Week Plan
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.
Intermittent Fasting for Dads — The Practical Version
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.
The Dad's Survival Guide to Sleep Deprivation
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.
The Dad Workout — No Gym, No Excuses, 20 Minutes
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.