Start here
The whole library, on one page
Nearly thirty years of this work, written down and recorded. If you do not know where to begin, begin with the manifesto. If you know what your problem is, go straight to the topic that names it.
The framework
Fourteen topics
Each one gathers the writing, the answers and the episodes on that part of the work.
Mindset
Mindset is the subject Dai comes back to more than any other, and never as a slogan. Across these episodes he treats it as something practical: what you say to yourself at six in the morning, what you decide a bad week means, and whether you are willing to be a beginner at something in your forties.
3 reads · 3 answers
Habits
Two percent of a day is roughly thirty minutes, and the whole show is built on what a person can do with that. These episodes deal with the mechanics: how a habit starts, what breaks it, and how to restart without treating a missed day as a verdict on your character.
4 reads · 6 answers
Mental health
Dai has spoken publicly about his own low points, including on a TEDx stage, and these episodes carry that same tone. Nothing here pretends that exercise fixes depression or that a morning routine replaces professional help.
4 reads · 2 answers
Motivation
Dai's position on motivation is blunt: it is a nice passenger and a terrible driver. These episodes are about what carries you on the days when the feeling is not there, and they include the Monday episodes that were designed to be listened to on the way into the week.
3 reads · 3 answers
Goals
A goal that only works when life is calm is not a goal, it is a wish. These episodes cover how Dai sizes a target, what he does with the gap between where somebody is and where they say they want to be, and why the first goal is usually the wrong one.
2 reads · 3 answers
Personal growth
This is the widest part of the archive, and the one that ties the rest together. The episodes deal with self awareness, honest reflection, and the uncomfortable stretch where you can see what needs to change before you are able to do it.
4 reads · 3 answers
Stress and recovery
Most of the men Dai coaches are not undertrained, they are underslept and permanently switched on. These episodes deal with that directly: what chronic stress does over years, and the short practices that take the edge off a day.
10 reads · 3 answers
Mindfulness
Stillness is one of the four anchors in Dai's own approach, and it gets the least airtime in most fitness conversations. These episodes cover meditation, breathing and gratitude without the incense.
2 reads · 2 answers
Fitness
Thirty years of coaching sits behind these episodes, and the training advice in them is deliberately unfashionable. Strength, movement you can repeat, and sessions short enough to keep in a real week.
18 reads · 7 answers
Nutrition
Food episodes on this show avoid rules you cannot keep. Protein, hydration, ultra processed food and the long argument with diet culture all get covered, usually with a guest who works in the field.
8 reads · 7 answers
Longevity
Healthspan, not lifespan. These episodes deal with what it takes to still be carrying your own bags at eighty, and with the research on the places where people manage it routinely.
5 reads · 3 answers
Men's health
This is the part of the archive closest to the coaching Dai does every day. Testosterone, fatherhood, friendship, and the particular way men tend to wait until something is serious before mentioning it.
8 reads · 3 answers
Resilience
Most of these are guest episodes, and most of the guests have been through something genuinely difficult. Illness, addiction, grief, losing a career.
4 reads · 2 answers
Work and life
Dai spent years as an executive before coaching full time, and these episodes carry that. Productivity, leadership, and the honest maths of where the hours in a week actually go.
2 reads · 4 answers
Field notes
54 pieces so far. The most recent are below, and the full archive runs back to 2015.
September 2026
Strength training for men over 40: where to start
Why lifting matters more after 40 than before, and the simplest week that works.
September 2026
Can you build muscle after 40?
Yes. What changes with age, and the three things that decide it.
September 2026
Why your joints ache after training (and what to change)
Too much, too soon, and the warm-up you skipped. How to train without the ache.
September 2026
Warming up after 40: ten minutes that save the session
Raise, move, ramp. The ten minutes most men skip and pay for later.
September 2026
How to sleep better as a busy dad
A fixed wake time, a real wind-down, and the drink you do not need.
September 2026
Alcohol and sleep: what one drink really does
It knocks you out, then breaks the second half of the night.
The 2% Solution podcast
One hundred fifty episodes. 149 of them have a full page here with the complete transcript, searchable word by word.
The archive
Every episode with a page here, plus search across all the transcripts.
Episodes by subject
Mindset, habits, stress, longevity and the rest. Each hub gathers the episodes, the articles and the answers on that subject.
Episodes by guest
Every conversation, grouped by the person I sat down with.
The player
A playlist you can leave running, with an up next queue and speed controls.
The feed
Subscribe in whatever app you already use.
Free worksheets
Five documents. The method, the setup week, the anchors you commit to, and the numbers you measure at Day 0 and Day 28. Three of them you can type into on your phone. All of them print clean if you would rather write by hand.
1 page · print
The one page cheat sheet
Everything that matters on a single page. The daily thirty, the four anchors, the five Fs, and what to do on the day you miss. Print it and put it on the fridge.
In the set below
10 pages · read
The Whole Life Fitness Manifesto guide
The short version of the method. The two percent agreement, the four behaviors, the 28 day arc, and the honest version of what Day 28 looks like.
In the set below
4 pages · fillable
The Week 0 setup protocol
The week before Day 1. Readiness questions, your nine baseline measurements, your four anchor sentences, and the dates you are committing to.
In the set below
2 pages · fillable
The four anchors worksheet
Train, steps, protein, sleep. Write one specific sentence for each. Vague plans fail. Specific anchors survive.
In the set below
2 pages · fillable
The baseline tracker
Day 0 against Day 28, side by side, with the reflection questions that make the numbers mean something.
In the set below
Tell me where to send them.
Give me an email and the whole set unlocks on this page, plus a copy in your inbox so you still have it in four weeks when you need the Day 28 column.