Topic
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.
Read
September 2026
You do not need an hour
The least exercise that actually does something, and the part everyone leaves out.
February 2017
Quality of life far outweighs quantity of life
Losing basic functional movement means losing the ability to care for yourself.
Field notes
How long it really takes to get back in shape
The real timeline, and every number from a sixty-day cohort of twenty-three men.
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.
Listen
Episode 14
Chapter 6.5: Busting Exercise Myths and Discovering Your Fitness Journey
Chapter six and a half. Exercise myths, and the equipment question. What you actually need to begin, what the industry sells you instead, and why the shift that matters is from someone who plans to start to someone who already did.
November 13, 2023 · 3:55
Episode 15
Chapter 7: Unveiling the Power and Approach of Whole Life Fitness Power 30
Chapter seven. The basic moves. The handful of movements the whole programme is built from, shown in full colour with Christie demonstrating the stretches and our friends demonstrating the rest. The photography is the part of this book we are proudest of.
November 13, 2023 · 5:08
Episode 16
Chapter 8: Whole Life Fitness Power 30: Crafting A Better You in Just Half an Hour Daily
Chapter eight. The Power 30. Four weeks, thirty minutes a day, movement, mindfulness and personal development in one block. I read the plan out in full, including how the time splits and why the habit matters more than any individual workout in it.
November 13, 2023 · 9:29
Episode 9
Chapter 4: Maximizing Health and Personal Growth in Minimal Time
Chapter four. Time. Take a third of the day for sleep and a third for a job that is often stressful, then look at what is left. Thirty minutes fits in that remainder, morning, afternoon or evening, whichever window you will actually keep.
November 13, 2023 · 19:33
Related topics
Closest first. The ones at the top share pieces with this page.
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.
1 piece in common
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
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