Start here
The whole library, on one page
Nearly thirty years of this work, written down and recorded. If you do not know where to begin, begin with the manifesto. If you know what your problem is, go straight to the topic that names it.
The framework
Six topics
Each one gathers the writing and the episodes on that part of the work.
Movement
Fifteen minutes a day, done properly, beats an hour you never start. This is everything I have written and recorded about training in the time you actually have.
4 reads · 4 episodes
Stillness
Five minutes of quiet is the part most men skip and the part that changes the rest. No robes, no incense, no belief required.
3 reads · 3 episodes
Reading
Ten minutes of deliberate input a day. This is where the whole approach was written down, and the thinking that went into it.
3 reads · 4 episodes
Nutrition
No plan to follow, no food banned. What I have learned about eating in a way that survives a normal week, including the parts I got wrong.
3 reads · 3 episodes
Mindset
Every plan survives or dies on the reason underneath it. This is the work of finding that reason, and what to do with the excuses that follow.
6 reads · 6 episodes
Recovery
Tired is not a personality. Sleep, stress and the repair work that most men leave out until something forces the issue.
4 reads · 4 episodes
Field notes
19 pieces so far. The most recent are below, and the full archive runs back to 2015.
September 2026
Why you're tired all the time
Most men over forty who feel exhausted are not sleep deprived. What is actually going on.
September 2026
What do you actually want?
A coach asked me what I wanted for my life and I had no answer.
September 2026
You do not need an hour
The least exercise that actually does something, and the part everyone leaves out.
September 2026
Eating fat does not make you fat
What held up from my 2016 column, and the part I oversold.
September 2026
Why starting over keeps failing
You have done it five times. It is not discipline, and the fix is unglamorous.
September 2026
The DadBody project: what it is, who it is for, and why it works
Seven years ago I went looking for four dads over 40 to test an idea. What it became, and what it refuses to promise.
The 2% Solution podcast
One hundred fifty episodes. 149 of them have a full page here with the complete transcript, searchable word by word.
The archive
Every episode with a page here, plus search across all the transcripts.
Episodes by subject
Mindset, habits, stress, longevity and the rest. Each hub gathers every episode on that subject.
Episodes by guest
Every conversation, grouped by the person I sat down with.
The player
A playlist you can leave running, with an up next queue and speed controls.
The feed
Subscribe in whatever app you already use.