Everything a dad needs to know about training, recovery, nutrition, mindset, and raising strong kids — organized into the six content pillars Dadzilla was built on.
The 6 Pillars
Every piece of content maps to one of six founding pillars. Click any pillar to filter the posts.
You can out-train a bad diet for a while. You cannot out-train bad sleep. A landmark study on sleep and testosterone...
How to own the one hour that's truly yours before the family schedule takes over.
No warmup theater. No wasted time. A complete training session that fits before school drop-off.
Early morning training is as much a mental game as a physical one. Here's how to win it every time.
Sarcopenia, testosterone drop, and cortisol elevation. What's actually happening to your body and the exact levers that slow it down.
Your knees, hips, and shoulders have mileage on them. Here's the daily 10-minute protocol that keeps them functional through heavy training.
Sleep, protein timing, and zone 2 cardio as recovery tools. The over-40 recovery stack that makes the next session possible.
What Zone 2 actually does to your mitochondria, why it's superior to HIIT for recovery, and how to hit it without a heart rate monitor.
The Norwegian research that changed VO2 max training forever. How 4 rounds of 4 minutes outperforms an hour of moderate cardio.
What 6 hours of sleep actually does to testosterone, cortisol, and muscle protein synthesis. The science is jarring. So is the fix.
No macros app. No food scale. A simple framework for eating like an athlete on a dad schedule — high protein, real food, zero guilt.
Cortisol crash, insulin spikes, and poor sleep stack against you every afternoon. Here's the energy protocol that keeps you on for pickup, practice, and bedtime.
Every Sunday, 45 minutes. The prep routine that gives you five days of high-protein meals without thinking about it again.
He won at 36 against men a decade younger. The recovery disciplines that kept Federer elite — and how dads can steal the framework.
What happens when you apply Kobe's work ethic to the dad role instead of the basketball court. Harder than it sounds. Worth it.
The Rock trains 4 hours a day. You have 40 minutes. Here's who to actually study — and what elite dads do that celebrities don't talk about.
Day 1 was easy. Day 8 was brutal. Day 30 was something I didn't expect. A full account of what 100 daily KB swings actually does to a 42-year-old dad.
Most dads quit between days 8 and 14. It's not willpower — it's expectation mismatch. Here's how to mentally set up for a 30-day finish.
Every challenge has a family version. Here's why doing them together is the point — and how to scale so the kids are actually challenged, not just performing.
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