In this episode we break down the three critical mental shifts that separate dads who thrive from those who spend years trying to recreate their old life - and why your kids pay the price when you resist the transformation.

The 3 Mental Shifts:

1. Stop romanticizing your pre-kid life - It probably wasn't as great as you remember
2. Embrace that it's supposed to be hard - The struggle is the point, not something to escape
3. Become what you want to leave behind - Your kids will become who you are, not who you tell them to be

In this episode, we get real about:

• How the hardest parts of early parenthood forge you into the dad your kids need
• Why "me time" and old hobbies might be holding you back from real fulfillment
• The difference between being selfish and becoming the example your kids need
• How to start becoming the father you want your kids to see (even if you feel like a beginner)

This isn't about perfection - it's about evolution. Your kids are watching everything you do, and they'll become a reflection of who you are right now. The question is: are you becoming someone worth following?

Key takeaways: ✓ Your pre-kid life was probably more self-centered than you remember ✓ Early parenting struggles exist to transform you, not torment you ✓ Kids model behavior, not advice - become what you want them to be ✓ You can start changing who you are today, regardless of your past ✓ The best gift you can give your kids is becoming a better version of yourself

Perfect for new dads, expecting fathers, and anyone who's still trying to fit kids into their old life instead of growing into their new one.

Keywords: New dad advice, fatherhood transformation, parenting mindset, dad psychology, becoming a father, parenting struggles, dad development, family leadership

In this episode we are debriefing on an epic week-long camping trip with multiple families (20+ kids running wild in a mountain meadow) and a backpacking adventure with goats in grizzly country. It gave us a chance to reflect on why it is so important to spend unstructured outdoor time with our kids and how any dad can ease their way into spending more time outdoors with their kids.

In this episode, you'll hear:

• Behind-the-scenes stories from our summer camping adventures
• Why kids covered in dirt for days straight never wanted to leave
• How limiting screen time makes nature magical for kids
• Why a 12-year-old who grew up outdoors can fix a flat tire solo
• Budget-friendly ways to get started

Key takeaways: ✓ Start with a kid carrier backpack and hit local trails ✓ Regular outdoor time beats elaborate gear every time ✓ Kids who grow up outside become natural problem-solvers ✓ You don't need an agenda - nature provides the entertainment ✓ Public land is free and accessible everywhere ✓ Model outdoor capability first - kids follow your lead

Perfect for dads who want to raise kids that see the outdoors as their natural playground, not something to fear or avoid.

Your belief system was formed by age 15 - but as an adult, you get to rewrite the script. In this episode, we explore how childhood programming shapes your parenting and what you can do to break negative cycles.

What We Cover:

• How belief systems form (most are set by ages 2-3, nearly complete by 15)
• Why you might be "living someone else's script" without realizing it
• The difference between awareness and emotional completion
• Practical exercises: relationship graphs, family vision statements, trigger identification
• How unresolved pain creates overreactions in parenting situations

Key Insight: You're not just a product of your environment anymore. At 30, 40, or 50, you have the power to consciously choose what beliefs to keep from your childhood and what to give back.

Real Examples:

• Cole's story about his father's aggressive car-buying behavior and choosing to break that cycle
• Sam's journey from "I'm just a creative/music guy" to confidently leading in corporate settings
• How Vietnam trauma shaped one generation's parenting style

The Challenge: Stop spending mental energy on fantasy football and start doing the real work - assessing your triggers, writing family vision statements, and getting emotionally complete with your past.

Actionable Steps:

1. List situations where you overreact (your triggers)
2. Ask why those buttons are so easily pressed
3. Consider doing grief recovery work to get emotionally complete
4. Write down what kind of family life you want to create

This isn't therapy - it's taking ownership of who you choose to be as a father.

#Fatherhood #ParentingPodcast #GenerationalTrauma #EmotionalIntelligence #DadLife #MentalHealth #GriefRecovery #FamilyDynamics

In this honest and practical episode, we break down our biggest diet mistakes and wins - from the dark days of Hot Pockets and vegan experiments to finding sustainable approaches that actually work for busy fathers.

What You'll Learn:

• Why the 90s food pyramid era set us up for failure
• Our embarrassing diet phases
• Why protein should be your North Star (and how to actually get 150-200g daily)
• Simple principles: avoid foods that weren't around 75-100 years ago
• When tracking macros helps vs. when it becomes a job
• The carnivore experiment: what worked and what didn't
• How emotional eating sabotages progress

Why This Matters for Dads: Your kids are watching and learning from your food choices. In a world where laboratories design ultra-palatable foods to hook children, giving them a framework for healthy eating isn't optional - it's one of the highest stakes areas where you're setting an example.

We share our current daily eating routines, discuss the psychological aspects of food addiction, and explain why this generation of parents can't just "wing it" like previous generations.

Key Takeaway: There's no one-size-fits-all approach, but there are foundational principles that work. Whether you go high-protein flexible or strict carnivore, the goal is finding what's sustainable for your life while modeling healthy choices for your children.

Timestamps:

00:00 - Growing up in the 90s food wasteland

06:00 - Our vegetarian/vegan phase disasters

13:00 - The bodybuilding supplement era

19:00 - What actually works: protein and whole foods

28:00 - Emotional eating and food addiction

33:00 - Why this matters for your kids

40:00 - Daily eating routines that work

Resources Mentioned:

• MyFitnessPal for macro tracking
• David Protein Bars
• Equip Beef Protein Powder
• Dr. Sean O'Mara's carnivore protocol

In this episode we break down exactly how to build a home gym that works for busy dads - and becomes a family fitness playground your kids will love.

In this episode, you'll discover:

• The 3-tier home gym progression (from $100 starter kit to full setup)
• Why dumbbells + resistance bands might be all you need to start
• How to turn your garage gym into family bonding time
• Which expensive equipment to avoid (spoiler: skip the treadmill)
• Real budget breakdowns from $200 to $2,000+ setups

Whether you're a lifting veteran getting back into it or a complete beginner, this episode gives you the exact roadmap to build a home gym that you'll actually use - and that grows with your fitness journey.

Perfect for dads who want to stay strong, set an example for their kids, and never miss a workout because of logistics again.

Sam and Cole explore one of the most crucial yet overlooked parenting skills: emotional communication. Cole, an expert in grief recovery, explains why most dads default to intellectual responses when their kids and spouses desperately need emotional validation.

What You'll Learn:

• The difference between emotional and intellectual communication - and why most dads miss emotional cues entirely
• Real examples of how intellectual responses leave family members feeling unheard
• Two practical techniques: nonverbal paraphrasing and emotional paraphrasing
• The hidden cost of always "fixing" instead of listening

Your Challenge: Practice identifying whether communications are emotional or intellectual "fastballs vs. curveballs." Before offering solutions, ask: does this person need to feel heard first?

Emotional communication is a practical skill that can save marriages, strengthen father-child bonds, and raise emotionally healthy kids.

Perfect for dads who excel at logic and problem-solving but struggle with the emotional side of parenting and marriage.

This episode explores our personal journeys to sobriety and the role it continues to play in our lives as parents. We believe that every dad should, at the very least, be comfortable with the example they're setting.

In this episode, we talk about how to stay in shape when life gets chaotic—whether it's sickness, sleep deprivation, stress, or travel. We share how our approach to fitness has changed through fatherhood and why a more realistic, long-term mindset matters more than chasing perfection.