10 Rules for a Stronger Dad Life in 2026: Fitness, Faith, and Habits That Actually Work
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In this episode, I break down 10 rules for a 10x better dad life—not hacks, not trends, but habits that compound over time and actually work for real men with real responsibilities.
These rules are about strength, longevity, faith, and leadership—because none of this makes you special, but all of it makes you better.
Here’s what we cover:
Rule 1: Why dads should aim for 1g of protein per pound of bodyweight, and how to hit it without overthinking meals
Rule 2: The case for 2 cups of black coffee (focus, performance, zero nonsense)
Rule 3: How to consistently drink 3+ liters of water per day without relying on motivation
Rule 4: Why 4 sprint sessions per month can help preserve speed, confidence, and heart health
Rule 5: A realistic approach to 5 workouts per week, with at least 3 days of lifting
Rule 6: Why 60+ minutes of family play absolutely counts as fitness
Rule 7: The power of 7 minutes of daily mobility for joints, movement, and longevity
Rule 8: Why you don’t need perfect sleep—just 8-ish hours in bed consistently
Rule 9: How 9 minutes of morning sunlight improves mood, sleep, and energy
Rule 10: Why studying 10 Bible verses matters for dads who want strength without burnout
I’ll also share how to simplify each rule so you can actually stick with it—because intensity doesn’t win long-term, consistency does.
You don’t need to do all 10 perfectly.
Pick 2–3. Stack wins. Build momentum.
Strong dads build strong families.
If you want simple programming, structure, and accountability built for fathers, check out the Gym Gainz Guide—and don’t forget to use code VIPBBF for 25% off.
Links for 1st Phorm protein, coaching, and resources are all in the show notes.
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