Reset: The Dadbod Pharmacy You Already Carry

No co-pay, no six-pack required. Just one step, one rep, one reminder that hope is already built in.

When my mom passed suddenly, my boys were still young. Too young to fully grasp it.

I, on the other hand, shut down.

Most days I checked out. I was curled up in another room, doom scrolling, eating junk, drinking too much. Meanwhile, my wife was running point on the home front, keeping our little world moving while I was somewhere between Twitter threads and potato chips. (Marriage tip: if you’re going to collapse during grief, marry someone who can juggle 3 toddlers, a house, and a husband with the emotional range of a potato chip.)

Then one night, I stumbled on something called rucking. Basically walking with a weighted backpack. That’s it. No fancy gym, no leaderboard. Just a pack, some weight, and a road.

It hooked me.

At first, it was short walks. Then 4–6 miles. Eventually, 10–12. I’d stop randomly for push-ups, squats, ruck swings (picture a kettlebell swing, but with a backpack). And somewhere along the way, usually near the lake or sunrise, the grief surfaced.

First anger.

Then tears.

Then space.

The weight on my back started lifting the weight in my chest.

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The Science

And here’s where the science catches up. Every time we move, our muscles release proteins called myokines, nicknamed “hope molecules.” Tiny signals that don’t just rebuild muscle, but reshape the brain. They stimulate neurogenesis in the hippocampus (the memory and emotional balance hub) and boost things like dopamine, serotonin, and BDNF (basically Miracle-Gro for your brain).

That’s why workouts can feel like more than sweat.

They’re medicine.

And in my case, every step was like filling a prescription I didn’t know existed.

Which means technically, every dad joke muttered mid-ruck was backed by neuroscience.

Why Strength Training Works Best For Me

• Releases myokines → fights stress & boosts brain function

• Increases dopamine → motivation, energy, mood

• Builds confidence → you feel capable, strong, present

Think of it as the garage-gym version of a pharmacy run.

Fifteen to thirty minutes, a few times a week, is enough.

Squats, push-ups, rows, deadlifts, plank (all YouTube-able if you don’t know what those are).

The bodyweight of your dadbod works just fine.

Repeat a couple rounds. No co-pay required.

Want to level up?

Toss a brick, kettlebell, or taped trash bag filled with sand into a backpack.

Or go full dad mode: let your kids climb on mid-plank. Built-in resistance training with bonus giggles. (Pro tip: kids make surprisingly good rucks but be warned, they whine more than sandbags.)

Add more as you get stronger.

My magic number is 30 minutes. Less can help, but 30+ almost always resets whatever my brain and/or body is carrying.

Over time, you’ll find your own magic number too.

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The Reflection

Years removed from that season, I still feel the weight of it as a dad. Back then I was searching for daily resets that actually made a difference, but I didn’t know where to turn. I isolated myself, not because I wanted to, but because I didn’t know what or who could help.

That season is part of why the Daily Dad Reset exists today. Not because I’m an expert on hope molecules, but because community, practicality, strength, and hope are what so many of us dads need. Whether we’re stumbling through grief or just trying to survive a stressful Tuesday.

I don’t just want strength for myself.
I want focus so I can be present.
Resilience so I can stay calm.
Emotional balance so I can show up for my boys.

Sometimes the best therapy session really does start with lacing your shoes.

Exercise is one of the ways God built that right into us.

It’s a design that strengthens both body and mind every time we move.

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The Scripture

“For God gave us a spirit not of fear but of power and love and self-control.”
—2 Timothy 1:7

I think that’s what movement does: it reminds me that God already put those gifts in me.
Sometimes I just have to move to remember.

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The Reset Reminder

Your muscles carry more than weight.
They carry the power to clear your mind, steady your heart, and remind you that you’re alive.

So the next time you think a workout is “just physical,” remember:
You’re prescribing yourself hope, power, love, and self control.
One rep at a time.