The 2% Solution
Topics
One hundred and fifty episodes, sorted into the subjects Dai keeps coming back to. Start with whichever one describes the thing you are stuck on.
Mindset
43 episodes
Mindset is the subject Dai comes back to more than any other, and never as a slogan. Across these episodes he treats it as something practical: what you say to yourself at six in the morning, what you decide a bad week means, and whether you are willing to be a beginner at something in your forties.
Habits
31 episodes
Two percent of a day is roughly thirty minutes, and the whole show is built on what a person can do with that. These episodes deal with the mechanics: how a habit starts, what breaks it, and how to restart without treating a missed day as a verdict on your character.
Mental health
39 episodes
Dai has spoken publicly about his own low points, including on a TEDx stage, and these episodes carry that same tone. Nothing here pretends that exercise fixes depression or that a morning routine replaces professional help.
Motivation
42 episodes
Dai's position on motivation is blunt: it is a nice passenger and a terrible driver. These episodes are about what carries you on the days when the feeling is not there, and they include the Monday episodes that were designed to be listened to on the way into the week.
Goals
44 episodes
A goal that only works when life is calm is not a goal, it is a wish. These episodes cover how Dai sizes a target, what he does with the gap between where somebody is and where they say they want to be, and why the first goal is usually the wrong one.
Personal growth
67 episodes
This is the widest part of the archive, and the one that ties the rest together. The episodes deal with self awareness, honest reflection, and the uncomfortable stretch where you can see what needs to change before you are able to do it.
Stress and recovery
22 episodes
Most of the men Dai coaches are not undertrained, they are underslept and permanently switched on. These episodes deal with that directly: what chronic stress does over years, and the short practices that take the edge off a day.
Mindfulness
26 episodes
Stillness is one of the four anchors in Dai's own approach, and it gets the least airtime in most fitness conversations. These episodes cover meditation, breathing and gratitude without the incense.
Fitness
32 episodes
Thirty years of coaching sits behind these episodes, and the training advice in them is deliberately unfashionable. Strength, movement you can repeat, and sessions short enough to keep in a real week.
Nutrition
20 episodes
Food episodes on this show avoid rules you cannot keep. Protein, hydration, ultra processed food and the long argument with diet culture all get covered, usually with a guest who works in the field.
Longevity
43 episodes
Healthspan, not lifespan. These episodes deal with what it takes to still be carrying your own bags at eighty, and with the research on the places where people manage it routinely.
Men's health
3 episodes
This is the part of the archive closest to the coaching Dai does every day. Testosterone, fatherhood, friendship, and the particular way men tend to wait until something is serious before mentioning it.
Resilience
27 episodes
Most of these are guest episodes, and most of the guests have been through something genuinely difficult. Illness, addiction, grief, losing a career.
Work and life
32 episodes
Dai spent years as an executive before coaching full time, and these episodes carry that. Productivity, leadership, and the honest maths of where the hours in a week actually go.