https://open.spotify.com/episode/1IajBZxvkC1uNF7hXtrgN7?si=X33CvrZaRx--l0LenBpUTQ You planned the perfect morning. Then the toddler lost a sock, the dog threw up, and you spilled coffee on your shirt before 7AM. In this episode, we look at why the gap between the day we plan and the day we live makes us so angry — and what Marcus Aurelius, the most powerful man in the world, did every morning before his feet hit the floor.

https://open.spotify.com/episode/5emfLzQ26cM9dwImFQsOEs?si=9onmtZLTR0GndOVYx0cVjQ The kids are asleep. The house is finally quiet. And in that silence, a question creeps in: who am I now? Before you were a father, you were someone else. In this episode, we talk about the grief of fatherhood that nobody names — the loss of the man you used to be — and why that loss isn't the end of your identity. It's the beginning of something far more powerful. Let me know what you think, Gents!

Welcome to the brotherhood. If you're reading this, you've just made a decision that a lot of dads never make — you've decided to invest in yourself. That matters more than you know. Here's everything you need to get started, in the right order: STEP 1 — Download the Skool App Search "Skool" on the App Store or Google Play. Turn on push notifications so you never miss a daily lesson or a reply from a brother. STEP 2 — Watch the Orientation Video Head to the Classroom → "Start Here" section. Watch the Welcome to StrongDads video first. It's 15 minutes and it'll show you exactly how this community is structured, what's available to you, and what your journey looks like from here. STEP 3 — Introduce Yourself Go to the introduction post and post a quick intro - you can find it below or in the Classroom > Start Here. Your name, where you're from, how many kids, and one thing you want to change. That's it. The guys here will welcome you — this is a good group of men. STEP 4 — Start the 30-Day Kickstart Challenge Go to Classroom → Kickstart Challenge → Day 1. This is where your journey begins. One lesson a day, 15–20 minutes, for 30 days. It will change you if you let it. STEP 5 — Bookmark Your Dashboard Your personal Notion dashboard is pinned in the resources section. It's your training tracker, habit log, and weekly planner — all in one place, built for busy dads. The Four Pillars of StrongDads: 🔥 FORGE — Your body. Training, nutrition, sleep, energy. 🛡️ SHIELD — Your mind. Mental health, resilience, stress, identity. 🤝 BROTHERHOOD — Your community. Connection, accountability, real relationships. 🏛️ LEGACY — Your fatherhood. Vision, presence, discipline, the man you're becoming. Everything in this community lives under one of these four pillars. Every lesson, every post, every live call. Community Rules (short version): This is a space for real men doing real work. We don't tolerate negativity, judgment, or any form of disrespect. We do expect honesty, effort, and showing up for each other.

Gentlemen - we want StrongDads to be a focused, powerful, and incredibly beneficial community for our members, where we're all aligned on our purpose of being here. Therefore, we have written the constitution below as bearing for the work that we do here. Read the below and commit to this. Comment 🔱 in the linked post to confirm your commitment. "We are here to make each other better men, better fathers, better husbands, better leaders, and that's the only reason we exist. We're honest, even when it's hard; there's no bullshit, and we call each other out on our excuses. We support each other to bring out the best of us. What is said in StrongDads stays in StrongDads because this is a sacred space of complete confidentiality. But we are not here to complain. We're here for solutions and accountability. And every problem is met with a question. 'What are you going to do about it?'"

Right, this one’s actually good news for anyone who’s been feeling guilty about not training enough. A study just came out in the British Journal of Sports Medicine looking at how much strength training you actually need for a longer life (https://www.sciencedaily.com/releases/2026/06/260611024609.htm). The sweet spot? 90 to 119 minutes a week. That’s it. Two decent sessions. And beyond 120 minutes there was no extra benefit. Keep in mind: this is JUST FOR A LONGER LIFE. Not for optimal size, strength, fitness, speed etc. If your goal is to get bigger and stronger, you’ll need a little more. However, if your goal is a longer life without living in the gym, then this is it. Even better — a separate study found that even 1 to 59 minutes a week was linked to a 40–70% lower risk of heart disease and death. Basically any lifting is doing something. Men’s Health Week also flagged that 1 in 3 men in England aren’t moving enough at all. Which is a problem but also means the bar isn’t as high as we think. Where are you at with training right now? Be honest — 0 minutes a week, a bit here and there, or fairly consistent? Would be good to know where everyone’s starting from.