https://open.spotify.com/episode/59IKcpucAnLgpqLcl88md8?si=3L8Hfl1DR9uAaSvVcwmYng You're in bed, scrolling. A guy your age, a house twice the size of yours, talking about buying businesses with zero cash and working four hours a week. And something quiet and heavy settles in your chest. In this episode, we name what that feeling actually is — and why the ordinary, steady, deeply committed life you are already living is not something to escape. It's something to stand in.

Eating in an 8–12 hour window could actually add years to your life — and not just in some lab mice, but in real men. A new study out of UT Southwestern Medical Center, published in Nature Aging (June 25, 2026), found that guys sticking to this kind of eating schedule lived about 12% longer. Here’s the kicker: it’s not about what you eat, but when you eat. The lead researcher suggests aiming for a 12-hour window starting in the morning. So, breakfast at 7, dinner by 7, for example. Keep it aligned with your natural waking hours. No crazy diets or skipping meals — just practical timing. Why should this matter to us? Because let’s be honest, between work, the kids, and trying to stay on top of everything, energy is king. Eating this way can slow fat gain and delay age-related health issues — which means more stamina for the daily grind, and hopefully a better body composition without extra hassle. This isn’t about being perfect. It’s about small, doable tweaks that fit around your life and help you stick around longer for what matters. Have you ever tried limiting your eating window? What’s the longest stretch you’ve gone without snacking, and did it change how you felt during the day? Here’s the full study if you want to dive in: https://www.utsouthwestern.edu/newsroom/articles/year-2026/june-health-eat.html

https://open.spotify.com/episode/7Ha3v307irhKfBb1hDyOed?si=PsR7okG-TR-Wm4pQDmSirA It happens in a split second. You're tired, the kids are relentless, something small snaps - and you hear your father's voice coming out of your own mouth. In this episode, we go somewhere uncomfortable: the anger you didn't choose but inherited. And why the fact that you noticed it is not failure. It's the beginning of everything.

1 in 10 new dads face serious depression or anxiety around the time their baby arrives. That’s not a small number, and yet we barely talk about it. International Fathers’ Mental Health Day was this past Monday (22 June), just after Father’s Day here. The theme? ‘Strong Foundations: Dads Matter from Day One.’ It’s a reminder that mental health struggles don’t wait for us to “be ready.” They hit early and hard, and that’s okay. Wolverhampton City Council and other groups used the day to push support like peer groups, the DadPad app, and family hubs. Because asking for help isn’t a sign you’re weak — it’s exactly the kind of strength this gig demands. We all know fatherhood is a mix of love, pressure, and the constant grind. Some days you’re flying, other days you’re just trying to keep your head above water. Talking about the rough patches doesn’t make you less of a dad — it makes you human. If you want to check out what support’s out there or get a feel for what other blokes are doing, this is a solid place to start: https://www.wolverhampton.gov.uk/news/supporting-dads-international-fathers-mental-health-day What’s your go-to when the pressure’s on? Talking it out, a quiet moment, or something else?

In preparation for our ultra in 3 weeks, @Chris Jones and I sat off at 2300hrs last night for a long, slow night run. We ended up covering 22km of mountains and roads, and it was good to test some kit and nutrition/hydration throughout the night.