From dumbbells at 16 to still being in shape at 46, with a wife & 3 kids, stresses and lots of mistakes along the way, this is what I know. — From doing endless biceps curls with the dumbbells I got for Christmas in 1992 (“Grow you B*stards!”) to feeling like a unicorn nowadays as a guy in his mid-40s who’s still in decent shape, I have kept turning up to work out for 3 decades now. I have done a…

No supplements. No ‘Hacks’. Just 6 simple tactics that YOU can copy to get (and stay) in shape after 40 too. — Fit, slim and healthy guys over 40 are the exception these days, rather than the rule. This has nothing to do with those guys being genetic freaks, or taking secret potions, and everything to do with understanding how their bodies work after 40, and how to consistently do the right…

Get the body shape and fitness level you want with a less hardcore, more Dad-Friendly plan… — 69% of men in the UK and 76% in the US are overweight or obese. That’s a helluva lot of Dad Bods. And that’s a lot of guys for whom the typical hardcore ‘Alpha Male’ approach to getting in shape (EXTREME STUFF! NO PAIN NO GAIN! 110% 24/7!) …

How to navigate reducing your booze intake when temptation & encouragement are everywhere — “Are you pregnant?” “Are you drivin’?” “Are you just really hungover from last night?” These are the only three acceptable excuses amongst my generation for not drinking alcohol when offered here in Ireland. There is a level of bafflement, distrust even, if folks think your excuse is illegitimate. As such…

Your days of being a handsome b*stard don’t have to be over mate… — There is not a woman (or indeed a gay guy) alive that doesn’t love the look of a man with great arms in a well-fitting t-shirt. And fellas, as much as we tell ourselves we should keep working out as we get older to stay fit, strong and healthy, deep…

#1 can boost Testosterone naturally, while #4 will lower Stress. — Listen, in an ideal world we’d all have such a super-healthy diet that we wouldn’t need supplements. But let’s be honest… Life and personal preference get in the way of our grand plans to feast daily on some delightful green leafy vegetables, oily fish, organ meats and nuts. So as…

An older face doesn’t need to mean an old Dad Bod and zero fun. — It was a balmy evening in 2012 when my wife gazed at me and whispered softly: “Ahahahahahahahaha — You’ve got your first grey hairs…. and a big, long hair growing out of your EAR”. I can’t say I liked this turn of events at all. Fast forward a decade and…

No, not Testosterone, these two others need controlled too. I had what I thought were the standard low Testosterone symptoms: Low mood/energy/libido. Fat gain across belly and chest. Muscle loss. Lack of focus/motivation. It seemed to me the obvious solution was to somehow get… Just More Testosterone. Luckily before I…

If you struggle with consistency and constant tweaking, then some Extreme Planning could be the answer. With a goal of simply ‘Getting in Shape’ you can end up with too much ‘Wiggle Room’. Wiggle room to change what you do weekly: how often you work out what exercises you do …