foundationPrep Protein Base
Cook and portion 2–3 lean proteins into grab-and-go containers weekly.
⏱ 20m⚡ medium
Metabolic Fueling
Protocol
Stay strong, lead calm, and show your kids how health looks daily.
Tight nutrition, efficient training, steady mood, and visible family rituals built for dad life.
Fit Role Model Dad
Myth
Common Myth
Dads have to choose between family time and their own fitness.
Mechanism
The Systems That Keep You Strong and Present
Click a system to explore its habits
Metabolic Fueling
Protein-forward meals, smart carbs, hydration.
Strength and Mobility
Compound lifts, carries, playful conditioning.
Recovery and Hormones
Sleep anchors, downshift rituals, smart labs.
Family Leadership Rituals
Huddles, date nights, challenges, repairs.
Stress and Mood Stability
Breath resets, walks, deep work protection.
Old Way
- Random workouts, meals decided at 6pm
- Energy crashes and short fuse with kids
- Training stops when schedule shifts
- Screens replace recovery and connection
New Way
- Prepped protein and timed carbs around lifts
- Daily mobility, walks, and breath cues to stay calm
- Short, planned sessions with monthly benchmarks
- Phones out, downshift rituals in, weekly family wins
Getting Started
Step01
Prime the Morning
Hydrate, sunlight, mobility wakeup, school-day huddle.
Step02
Train with Intent
3x weekly lifts, playful conditioning with kids, carries for real-life strength.
Step03
Fuel Cleanly
Protein base, veggie batches, carbs only around training, caffeine curfew.
Step04
Downshift Evenings
Family rituals, screens off, parasympathetic protocol, journal loop.
Step05
Test and Adjust
Weekly data check, monthly benchmarks, quarterly labs and events.
The Protocol
06:30 Morning anchor
15mWater + electrolytes, sunlight walk, mobility wakeup.
07:00 Family huddle
10mBreakfast, plan review, gratitude round.
07:30 Deep work block
90mProtected focus to clear mental load before lunch.
12:30 Training window
45mFull-body lift or conditioning, carbs pre/post.
18:00 Presence block
30mWalk with kids, playful carries, phone-free dinner.
21:00 Downshift
20mStretch, breathwork, warm shower, stoic journaling.
What Others Say
Testimonials
The short anchors kept me consistent even with two toddlers. I feel strong and calmer at home.
Marcus T.
Dad of 2, software lead
Protocol Playbooks
Curated sequences of habits designed to be practiced together. Click a playbook to see its cards in the deck below.
5 cards
School-Day Power Start
Walk out of the door fueled, mobile, and calm.
Front-Load Hydration
Stack Sunlight on Wake
Run 10-Min Mobility Wakeup
+2 more habits
5 cards
Lunchbreak Strength Hit
Train hard, eat right after, and return to work focused.
Bracket Carbs Around Training
Lift Three Full-Body Sessions
Progress Weighted Carries
+2 more habits
5 cards
Evening Downshift and Connection
Recover, reconnect, and sleep on time.
Run Evening Parasympathetic Downshift
Run Weekly Date Night
Block One-on-One Kid Time
+2 more habits
5 cards
Weekend Reset and Benchmark
Refresh the environment, test capacity, and set the next week.
Batch Veggie Bags
Plan Sunday Food and Calendar
Complete Garage Benchmark
+2 more habits
Quests
Challenges to accelerate your transformation. Click a quest to see its target cards.
Initiation
The Role Model Standard
Establish a baseline of strength and leadership through morning huddles, mobility, hydration, and a strict 10pm lights-out.
"A strong family is built on a solid foundation. Let’s get your mornings and evenings locked in, Dad."
6 FOUNDATION tier habits in 7 days
6 cards
View Quest Cards
System Mastery
The Household Captain
Master the rituals of family leadership, from daily huddles and 1-on-1 time to monthly challenges and annual adventures.
"Strength isn't just about the iron; it's about being the steady anchor and the intentional leader your family relies on."
Complete Family Leadership Rituals system
8 cards
View Quest Cards
Titan Trial
The Presence Protocol
Execute a full digital sunset weekend and a 48-hour dopamine deload to reclaim your focus and connection.
"The greatest gift you can give your kids is your undivided attention. It's time to go dark and lead from the front."
2 TITAN tier habits
2 cards
View Quest Cards
The Full Deck
40 habits across 5 core systems
Systems:
Playbooks:
foundation
foundationFront-Load Hydration
Drink 500ml water with electrolytes within 15 minutes of waking, before coffee.
⏱ 5m⚡ low
Metabolic Fueling
growthBracket Carbs Around Training
Eat 25–35g carbs with protein pre-workout; repeat within 60 minutes post-workout.
⏱ 10m⚡ medium
Metabolic Fueling
growthBatch Veggie Bags
Chop three colors of vegetables into bags; pair one bag with each meal.
⏱ 30m⚡ medium
Metabolic Fueling
masteryRun Glucose Checks
Measure glucose 60 minutes after meals on training and rest days weekly.
⏱ 10m⚡ low
Metabolic Fueling
masteryCycle Creatine and Electrolytes
Add 5g creatine and electrolyte mix to your first protein meal daily.
⏱ 5m⚡ low
Metabolic Fueling
titanExecute 24h Refeed Fast Combo
Fast 24 hours, then refeed at dinner with protein, veggies, limited starch.
⏱ 24h⚡ high
Metabolic Fueling
titanDo Zero-Added-Sugar Week
Remove sweetened snacks for one week; replace with fruit, nuts, and jerky.
⏱ N/A⚡ medium
Metabolic Fueling
foundationRun 10-Min Mobility Wakeup
Perform cat-cow, 90/90 switches, thoracic rotations, and calf rocks each morning.
⏱ 10m⚡ low
Strength and Mobility
foundationSet Posture Anchors
Use micro-cues: stand tall, squeeze glutes, ribcage down; breathe five times.
⏱ 5m⚡ low
Strength and Mobility
growthLift Three Full-Body Sessions
Schedule three weekly full-body lifts: squat/hinge, push/pull, carry/row; 90s rests.
⏱ 45m⚡ high
Strength and Mobility
growthPair Play With Kids as Conditioning
Use 20 minutes after work for active play; keep pace conversational in Zone 2.
⏱ 20m⚡ medium
Strength and Mobility
masteryProgress Weighted Carries
Add 6x40m farmer, suitcase, and front-rack carries; increase 5–10 lbs weekly.
⏱ 20m⚡ high
Strength and Mobility
masteryTrain Hinge and Squat Speed
Perform 6x3 speed pulls and jump squats at ~50% max; rest two minutes.
⏱ 30m⚡ high
Strength and Mobility
titanComplete Garage Benchmark
Test pushups, 5-rep trap-bar, 500m row, and one-minute plank monthly.
⏱ 40m⚡ high
Strength and Mobility
titanSign Up for Quarterly Event
Register for a 5k or obstacle race; add date to family calendar.
⏱ N/A⚡ high
Strength and Mobility
foundationGuard 10pm Lights-Out
Set a 60-minute wind-down alarm; dim lights and dock phone outside bedroom.
⏱ 5m⚡ low
Recovery and Hormones
foundationStack Sunlight on Wake
Get outside within 30 minutes of waking; no sunglasses; face the horizon.
⏱ 15m⚡ low
Recovery and Hormones
growthSchedule Two Off Nights
Block two screen-free evenings weekly; skip lifting; walk, stretch, or read.
⏱ 2h⚡ medium
Recovery and Hormones
growthRun Evening Parasympathetic Downshift
Do 5-5-5 breathing, stretch five minutes, warm shower; keep phone outside.
⏱ 20m⚡ medium
Recovery and Hormones
masteryTest Sleep Window Adjustments
Adjust bedtime by ±15 minutes weekly using HRV and resting HR trends.
⏱ 15m⚡ medium
Recovery and Hormones
masteryRotate Heat and Cold Exposure
Alternate 12-minute sauna with 2-minute cold; repeat 2–3 rounds on weekends.
⏱ 15m⚡ medium
Recovery and Hormones
titanDo Full Digital Sunset Weekend
Lock phones away Friday 6pm–Sunday noon; use analog watch and printed plan.
⏱ N/A⚡ medium
Recovery and Hormones
titanTake Labs and Adjust Plan
Order labs twice yearly; review with provider; update training and sleep goals.
⏱ 60m⚡ medium
Recovery and Hormones
foundationLead Morning Huddle
Review today's plan at breakfast; confirm school items and one gratitude each.
⏱ 10m⚡ low
Family Leadership Rituals
foundationPlan Sunday Food and Calendar
Align dinners, kid activities, and three training slots; generate grocery list together.
⏱ 30m⚡ medium
Family Leadership Rituals
growthRun Weekly Date Night
Reserve a recurring weeknight with childcare; leave phones in car; rotate date styles.
⏱ 2h⚡ medium
Family Leadership Rituals
growthBlock One-on-One Kid Time
Schedule 30 minutes daily per kid; rotate activities; keep no phones visible.
⏱ 30m⚡ medium
Family Leadership Rituals
masteryHost Monthly Family Challenge
Choose a steps or screen-free theme; set prize; track progress on fridge.
⏱ 1h⚡ medium
Family Leadership Rituals
masteryRecord Wins Board
Write three daily wins on whiteboard: one personal, one partner, one kid.
⏱ 10m⚡ low
Family Leadership Rituals
titanDesign Annual Adventure Trip
Pick kid-appropriate physical adventure; book dates early; set training milestones in Q4.
⏱ 3h⚡ medium
Family Leadership Rituals
titanFacilitate Repair Conversation Fast
Start within 24 hours; use 'I feel/I need'; summarize; agree on one change.
⏱ 15m⚡ medium
Family Leadership Rituals
foundationBuild Three-Breath Reset Cue
Practice three rounds: exhale fully, inhale 4s, exhale 6s; relax jaw.
⏱ 2m⚡ low
Stress and Mood Stability
foundationSet Caffeine Curfew
Stop caffeine eight hours before bedtime; set 2pm cutoff alarm; switch drinks.
⏱ N/A⚡ low
Stress and Mood Stability
growthBookend Day With Walks
Walk 10 minutes after breakfast and after dinner; leave phone; breathe steadily.
⏱ 10m⚡ low
Stress and Mood Stability
growthProtect 90-Min Deep Work Block
Start within two hours of waking; run 3x30m timers; review wins afterward.
⏱ 90m⚡ medium
Stress and Mood Stability
masteryPractice Weekly Cold Exposure
Do 2–3 rounds of 2–3 minutes cold; warm up naturally afterward.
⏱ 10m⚡ medium
Stress and Mood Stability
masteryRun Stoic Journaling Loop
Write one fear, one lesson, and one action for tomorrow in notebook.
⏱ 10m⚡ low
Stress and Mood Stability
titanHold 48-Hour Dopamine Deload
Avoid social apps and news for 48 hours; replace with walks, books, play.
⏱ 48h⚡ medium
Stress and Mood Stability
titanLead Crisis Playbook Drill
Walk through fire and first-aid plan; check gear; assign kid-friendly roles monthly.
⏱ 20m⚡ medium
Stress and Mood Stability
Sources & References
External reading that informed this stack.
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