Topic
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.
Read
September 2026
Eating fat does not make you fat
What held up from my 2016 column, and the part I oversold.
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.
February 2017
Quality of life far outweighs quantity of life
Losing basic functional movement means losing the ability to care for yourself.
Listen
Episode 13
Chapter 6: The Art of Mindful Eating: A Dialogue with Kathy Smart
Chapter six. Eat smart. My own history with food, including the strict list of ten safe foods I allowed myself, then Kathy Smart's nutrition tips from the interview I did with her for the book. Simple enough for a normal week with a family and a shared fridge.
November 13, 2023 · 28:27
Episode 35
Embracing Health After 40: Philip Pape's Guide to Fitness, Food Freedom, and Mindful Living
Philip Pape on training and eating after forty. Food freedom without the chaos, lifting for the body you want to live in, and the adjustments that matter once you are no longer twenty five. A practical conversation for men who thought the window had closed.
December 27, 2023 · 43:52
Episode 27
Overcoming Low Testosterone Naturally: My Journey from Feeling 84 at 34 to Optimal Health
Low testosterone, and my own run in with it. In the prime of my life my levels were those of an eighty year old. The symptoms men ignore, what the bloodwork actually tells you, and where sleep, training, nutrition and DHEA come into it.
December 8, 2023 · 19:17
Related topics
Closest first. The ones at the top share pieces with this page.
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.
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Recovery
Tired is not a personality. Sleep, stress and the repair work that most men leave out until something forces the issue.
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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.
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Reading
Ten minutes of deliberate input a day. This is where the whole approach was written down, and the thinking that went into it.
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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.
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