#37 6 ways to practice the art of stillness Five years go by. Same OK job. Nothing in savings. A body that’s gone soft. No real plan for any of it to change. The weird thing about all of this is that you didn’t choose any of it. You just never stopped long enough to choose anything else. Be honest, it’s just us here. When did you last sit down with nothing in your hands and just, think? Not scroll. Not stick a podcast on. Not “quickly check” something. Think. If you’re anything like me,...
14 days ago • 3 min read
#36 The haunting thoughts that keeps you up at night Earlier this week, I struggled to fall asleep. Now, I know you’re reading this thinking, “What’s the headline here?” For context, I usually sleep like a baby. Within minutes of my head hitting the pillow, I’m out like a light. Shit, I’m the guy who falls asleep while getting his haircut. I’ve fallen asleep in the cinema. I have, on one occasion, even fallen asleep during sex with my wife. Excuse Me What GIF So the fact that I was lying...
21 days ago • 5 min read
#35 I Finished the Gymrace. 3 Days later I was on IV drip Three days after I crossed the finish line at Gymrace I was on a hospital IV drip, staring at a blood result I didn't understand. My Creatine Kinase (CK), the marker that tells you how much muscle you've destroyed, was in the 1000s. Normal levels should only be a few hundred. That’s something nobody tells you before your first fitness race. The condition has a name, and it's one most men who sign up for these events have never heard:...
28 days ago • 3 min read
#34 Starting over at 30, 40, or 50: The real playbook Reader, At some point in your life you are going to realise the life you are living no longer fits the man you want to become. It may happen at 30, 40, or 50. It may be happening to your right now. Sometimes it happens after a breakup, a divorce, redundancy, or a health scare. Or it may just be one quiet morning when you look in the mirror and think, “I can’t keep doing this.” What I want you to realise is, that moment is not by no means...
4 months ago • 8 min read
#33 Squats & your sex drive: Why every man needs to lift heavy on legs 🦵 I was at the gym last week and watched a guy do four sets of bicep curls, jump on the cable rope, smash the lat pulldown, walk past the squat rack TWICE, and head straight for the door. You’ve seen this guy. In fact, you might even BE this guy. Big chest, big arms with toothpick .legs that look like they belong to someone else entirely. We’ve all skipped legs at some point. Training them hurts. Working out legs is one of...
5 months ago • 4 min read
#32 The Weights Don't Lie Reader, Last week I was at the gym, finishing up my warmup, when I noticed a guy over at the bench press. Loaded the bar with two plates a side. Stood over it. Took his phone out. Filmed a 30 second video about pushing through and being relentless. Put the phone down. Unracked the bar. Got two reps, then his spotter had to peel it off him. That is the gym in 2026. The plates told the truth. The phone did not. I have been training for over 20 years now and the one...
5 months ago • 4 min read
#31 Recovery 101 - the most overlooked aspect of a healthy lifestyle Recovery 101: The Most Overlooked Aspect of a Healthy Lifestyle Reader, Last Tuesday morning I was on a coffee run with a colleague. The guy had been up since 4am. Fourth cup of coffee in his hand. Three Zoom calls deep before 9am. Eyes hollow. As we walked back to the office, he proudly told me he’d been running on 4 hours of sleep all week. He said this like it was something to be proud about. What he didn’t realise is...
5 months ago • 5 min read
#30 The Injury that wakes you up There’s a moment in life that hit’s different. A moment that makes you realise you aren’t 18 anymore. A moment that makes you realise you aren’t invincible, and your body reminds you of that, violently if needed. For me, it was a patella tendon sleeve fracture and an MPFL rupture while playing soccer. One second, you’re competing, moving, feeling as sharp as ever. The next second you’re on the floor asking “who kicked me?” only to realise that nobody was...
6 months ago • 4 min read
#29 Why VO2 Maxxing Could Save Your Life Reader, If I asked you what number predicted how long you’ll live better than your blood pressure, your cholesterol, your BMI, and even whether or not you smoke, would you want to know what it is? That number is your VO2 max. Most men have never heard of it and even fewer have ever tested it. Even worse, almost nobody is actively training to improve it. This is something that desperately needs to change , let me tell you why. What Even Is VO2 Max?...
6 months ago • 4 min read