Resources
Everything here is free
No paywall, no pop-ups, no email gate. Start with the question you have tonight, or pick a topic and work through it. When you want a plan and a coach, the programmes are at the bottom.
Answers
52 plain answers
The questions men over forty ask most, each answered in under a minute, then in full.
Browse the answersTopics
14 topic guides
Each guide gathers the articles, answers and episodes on one part of the work.
Pick a topicArticles
66 articles
Strength, sleep, eating, drinking less, heart health and the head game.
Read the articlesPodcast
The 2% Solution
The full archive of the show, thirty minutes at a time, with notes for every episode.
ListenCommon questions by topic
- Mindset: common questions
- Habits: common questions
- Mental health: common questions
- Motivation: common questions
- Goals: common questions
- Personal growth: common questions
- Stress and recovery: common questions
- Mindfulness: common questions
- Fitness: common questions
- Nutrition: common questions
- Longevity: common questions
- Men's health: common questions
- Resilience: common questions
- Work and life: common questions
Free worksheets
Five documents. The method, the setup week, the anchors you commit to, and the numbers you measure at Day 0 and Day 28. Three of them you can type into on your phone. All of them print clean if you would rather write by hand.
1 page · print
The one page cheat sheet
Everything that matters on a single page. The daily thirty, the four anchors, the five Fs, and what to do on the day you miss. Print it and put it on the fridge.
In the set below
10 pages · read
The Whole Life Fitness Manifesto guide
The short version of the method. The two percent agreement, the four behaviors, the 28 day arc, and the honest version of what Day 28 looks like.
In the set below
4 pages · fillable
The Week 0 setup protocol
The week before Day 1. Readiness questions, your nine baseline measurements, your four anchor sentences, and the dates you are committing to.
In the set below
2 pages · fillable
The four anchors worksheet
Train, steps, protein, sleep. Write one specific sentence for each. Vague plans fail. Specific anchors survive.
In the set below
2 pages · fillable
The baseline tracker
Day 0 against Day 28, side by side, with the reflection questions that make the numbers mean something.
In the set below
Tell me where to send them.
Give me an email and the whole set unlocks on this page, plus a copy in your inbox so you still have it in four weeks when you need the Day 28 column.
Ready for a plan?
- How to lose a dad bod: the one guide to read first.
- The Power 30: the free starter programme.
- DadBody 28: four weeks, four habits, coached.