#29 Fatherhood in 2026, pt. 1: Physical Health, Fitness, and Capability

If you're enjoying the podcast, please leave us a 5-star rating and review! It takes just a few seconds and helps other dads find the show. Don't forget to subscribe so you never miss an episode. Episode Summary: Kicking off 2026 with the first episode in our three-part assessment series! This episode focuses on the physical fundamentals every father needs to have locked down—not the sexy 20%, but the core 80% that actually moves the needle. THE 6 CRITICAL ASSESSMENT QUESTIONS: 1. Are you routinely doing resistance training? 2. What percentage of your meals are centered around protein? 3. How are your energy levels throughout the day until you fall asleep? 4. Can you get through the week without relying on drugs or alcohol? 5. If you had to physically defend your family, how confident would you be? 6. How physically present are you with your kids on a weekly basis? In this assessment episode, Sam and Cole tackle: * Why resistance training is non-negotiable and how to scale from 1-5 * The protein-centered approach to nutrition that cuts through all the diet noise * Energy levels as a key indicator of overall health (caffeine, carbs, and circadian rhythm) * Real talk on sobriety—why zero drugs and alcohol might be the best option for fathers * Physical capability and your role as your family's security detail * Phone usage destroying your presence with your kids and how to fix it * Why all these fundamentals work together as a system Sam and Cole get honest about their own struggles—Cole's holiday carb binge, both of their phone usage challenges, and why they're between 3-4 on several metrics themselves. They emphasize this is assessment, not judgment, and starting with just ONE area can cascade into improvements across all the others. More assessment episodes coming soon covering other foundational categories for fatherhood. Looking ahead to 2026 with practical content on implementing real change in your life as a father and man.