Josh and Kieran catch up after a break and talk about getting back into work, losing the holiday glow, and easing back into routine.

The chat drifts through travel, fitness, cost of living, and the background noise of modern work, including a few honest thoughts on AI and where it’s starting to show up.

Nothing structured. No big lessons. Just two blokes talking it through.

In this final episode before the Christmas break, Josh and Kieran ditch New Year’s resolutions and walk through a sharper framework: the Christmas Bloke Audit. Instead of chasing motivation or guilt, they break down why real change only sticks when it’s tied to identity and structure. Across seven rounds — body, money, relationships, mental load, kids, identity, and inner life — they explore where blokes quietly drift, what drains energy over time, and how decisions compound into the man you become. It’s an honest, practical reflection for Australian men who want clarity, not clichés, before the year turns.

🎧 Spotify:
https://open.spotify.com/show/6zl2s791oFvpfrrfE9ZZkA?si=VEHwaxwrTvqa1Pi1L4nKdw
🍏 Apple Podcasts (Full Show):
https://podcasts.apple.com/au/podcast/steak-dinner-pod/id1813293616
▶️ YouTube:
https://youtube.com/@steakdinnerpodcast?si=vuJM9RdayIehhVAz

🔗 Connect with Us

🎥 TikTok:
https://www.tiktok.com/@steakdinnerpod?_t=ZS-8wzStZPP9Jh&_r=1
📸 Instagram:
https://www.instagram.com/steakdinnerpod?igsh=eThlaWkxMnhnNzMx&utm_source=qr
📘 Facebook:
https://www.facebook.com/share/1GTKsVMWDL/?mibextid=wwXIfr
🐦 X (Twitter):
https://x.com/steakdinnerpod?s=21

Follow the show and share it with a mate.

Hard conversations hit every bloke — with your partner, your kids, your ex, your boss, or your mates. In this episode, Josh and Kieran break down why most conflicts blow up in the first 10–20 seconds, why tone matters more than content, and how tiny body-language cues (eye-rolls, jaw clenches, turning away) can derail everything. You’ll hear personal stories-including Josh’s Father’s Day text blow-up — and learn simple tools like the 4Ps and the two-minute reset to help you stay steady when it counts. A practical, honest, and sometimes funny look at being the man you want to be when the pressure’s on.

🎧 Spotify:
https://open.spotify.com/show/6zl2s791oFvpfrrfE9ZZkA?si=VEHwaxwrTvqa1Pi1L4nKdw
🍏 Apple Podcasts (Full Show):
https://podcasts.apple.com/au/podcast/steak-dinner-pod/id1813293616
▶️ YouTube:
https://youtube.com/@steakdinnerpodcast?si=vuJM9RdayIehhVAz

🔗 Connect with Us

🎥 TikTok:
https://www.tiktok.com/@steakdinnerpod?_t=ZS-8wzStZPP9Jh&_r=1
📸 Instagram:
https://www.instagram.com/steakdinnerpod?igsh=eThlaWkxMnhnNzMx&utm_source=qr
📘 Facebook:
https://www.facebook.com/share/1GTKsVMWDL/?mibextid=wwXIfr
🐦 X (Twitter):
https://x.com/steakdinnerpod?s=21

Follow the show and share it with a mate.

Josh and Kieran break down why so many blokes struggle with their habits — and why mid-life makes the good ones harder and the bad ones easier. This Order cuts through the noise: how habits actually form, why motivation keeps failing you, and how to build small, repeatable systems that reshape your health, money, mindset, and identity. You’ll hear practical examples, honest stories, and simple ways to create habits that stick — and drop the ones holding you back.

🎧 Spotify:https://open.spotify.com/show/6zl2s791oFvpfrrfE9ZZkA?si=VEHwaxwrTvqa1Pi1L4nKdw🍏 Apple Podcasts (Full Show):https://podcasts.apple.com/au/podcast/steak-dinner-pod/id1813293616▶️ YouTube:https://youtube.com/@steakdinnerpodcast?si=vuJM9RdayIehhVAz

🔗 Connect with Us

🎥 TikTok:https://www.tiktok.com/@steakdinnerpod?_t=ZS-8wzStZPP9Jh&_r=1📸 Instagram:https://www.instagram.com/steakdinnerpod?igsh=eThlaWkxMnhnNzMx&utm_source=qr📘 Facebook:https://www.facebook.com/share/1GTKsVMWDL/?mibextid=wwXIfr🐦 X (Twitter):https://x.com/steakdinnerpod?s=21

Follow the show and share it with a mate.

Most Aussie blokes are running on mental overload — work stress, money pressure, kids, guilt, phones, and that 2 a.m. loop where your brain argues with itself. In this episode, Josh and Kieran break down why men struggle to switch off, and how to reset the mind with simple tools you can use every day.

We talk through the science of stress, why men get stuck in negative thought spirals, and what constant noise is doing to our mood, sleep, and decision-making. You’ll hear real stories, honest self-reflection, and plenty of laughs (including a “gay poodle,” home invasion chat, and why no man has ever had two wines and ordered a salad).

We cover practical resets — breathing tricks from the Navy SEALs, short walks that drop cortisol, how to protect your attention from phone overload, and why silence feels awkward but heals your brain. We also explore minimalism, compartmentalising stress, gratitude, better sleep cues, and how an abundance mindset changes your whole outlook.

If you want more patience with your kids, clearer thinking at work, fewer late-night spirals, and a calmer everyday rhythm, this episode is your circuit-breaker.

• Why men have 6,000+ thoughts a day (80% negative or repetitive)

• How stress shows up in the body, your temper, and your decision-making

• How phones and constant noise drive anxiety up by 40%

• The Navy SEAL breathing reset you can do anywhere

• The “go slow hour” that rewires your nervous system

• How calm improves parenting, leadership, recovery, conflict and gym performance

• Why gratitude, decluttering, and boundaries lower stress fast

• How belief, mindset and internal narrative shape your whole day

5-minute resets:
• 90-second breathing
• Walks to drop cortisol
• Declutter one small space
• Silent commute
• Cold water on the face
• Done-list before bed
• One habit you break this week (e.g. phone on charger after work)

1. One five-minute reset each day

2. Cut one noise habit

3. Sleep 7 hours with phone outside the bedroom

4. Tell a mate what worked

• Queen’s University (thought patterns, 2020)

• National Science Foundation (negative thought ratio, 2005)

• Harvard University (mind-wandering study, 2010)

• Yale Medicine (cortisol and brain structure, 2023)

• Heart Foundation (stress and heart disease risk, 2024)

• Deloitte Mobile Consumer Survey (phone checks, 2024)

• University of Melbourne (digital overload + anxiety, 2023)

• Sleep Foundation (sleep + cortisol, 2024)

• ABS (men’s stress behaviours, 2024)

• UC Davis (gratitude effects, 2019)

• Princeton Neuroscience Institute (clutter and focus, 2011)

⏱️ What You’ll Learn🔧 The Toolkit🎯 7-Day Challenge📚 Sources Mentioned

🎧 Listen & Follow the Steak Dinner Podcast

🎧 Spotify:

https://open.spotify.com/show/6zl2s791oFvpfrrfE9ZZkA?si=VEHwaxwrTvqa1Pi1L4nKdw

🍏 Apple Podcasts (Full Show):

https://podcasts.apple.com/au/podcast/steak-dinner-pod/id1813293616

▶️ YouTube:

https://youtube.com/@steakdinnerpodcast?si=vuJM9RdayIehhVAz

🔗 Connect with Us

🎥 TikTok:

https://www.tiktok.com/@steakdinnerpod?_t=ZS-8wzStZPP9Jh&_r=1

📸 Instagram:

https://www.instagram.com/steakdinnerpod?igsh=eThlaWkxMnhnNzMx&utm_source=qr

📘 Facebook:

https://www.facebook.com/share/1GTKsVMWDL/?mibextid=wwXIfr

🐦 X (Twitter):

https://x.com/steakdinnerpod?s=21

Mateship runs deep in the Aussie DNA — but in 2025, it looks a little different.
Most blokes will lift a couch for a mate but won’t ask how he’s really going.

In this episode, Josh and Kieran unpack what true mateship means today: why so many men feel disconnected, how the “bloke code” holds us back, and what it takes to keep real friendship alive in a digital world.

You’ll hear:
• How mateship has evolved from the Anzac spirit to the group chat era
• Why loyalty and humour matter — but honesty matters more
• The four kinds of mates every bloke needs
• Simple ways to reconnect and check in properly

If it’s been a while since you called a mate, this one’s your nudge.

Most blokes underestimate how much their presence—not their perfection—shapes their kids’ future. In this episode, Josh and Kieran sit down and gets real about what fatherhood means in 2025: the pressures, the guilt, the wins, the repair work. We’ll unpack how your role as a dad has shifted, why your presence matters more than the paycheck, how to navigate fatherhood after divorce or separation, and the legacy you’re building simply by showing up. Backed by the latest Australian stats, grounded in story, and packed with practical tools to help you step up in the day-to-day. If you’re a dad, thinking of becoming one, or trying to reconnect—this episode is for you.

🔍 Key Facts, Stats & Resources (for Show Notes)

• The Australian Institute of Family Studies (AIFS) “Fathers and Work: A Statistical Overview” shows that while fathers’ employment patterns change little after having children, their ability to shape care roles is increasing. Australian Institute of Family Studies

• According to the Australian Bureau of Statistics (ABS) projections, one-parent families headed by male lone-parents are set to increase the fastest by 2046—between 40% and 69%. ABC

• Research shows that stay-at-home fathers remain rare in Australia (~4-5% of two-parent families) and that the traditional model of fathering is still deeply embedded in culture despite evolving roles. Australian Institute of Family Studies+1

• A comprehensive review by Save the Children Australia titled “State of Australia’s Fathers” highlights that many Australian fathers consider themselves “helpers” rather than primary carers—even as they want more involvement with their kids. Equimundo+1

• Health outcomes among first-time fathers in Australia show that while fatherhood brings many positives, there are also challenges around sleep, mental health, and service use—highlighted in the AIFS Ten to Men Insights report. 

  
  

  ✅ Call to Action for Listeners

  • Reflect on one small thing you’ll do this week to increase your presence with your kids (a check-in, an activity, letting the phone go away for 10 minutes).

  • Write down one “legacy moment” you want your kids to remember you for—not the big trophy, but the quiet ordinary habit.

  • Share this episode with another dad and commit together to one ritual you’ll keep.

Kieran and Josh torch the biggest bloke myths with a mix of evidence and straight talk—plus plenty of banter.

We cover:

• Food myths:
  Red wine & the 90s “French Paradox,” why eggs/yolks aren’t the villain, why protein shakes are supplements (not meals), snap-frozen veg can be more nutritious, and how 2–3 coffees can still fit hydration if you drink water too.

• Fitness myths:
  Cold plunges = short, meaningless T bump (but good for mood); “no pain, no gain” vs overtraining (injury risk goes up); crunches don’t spot-reduce fat; sauna is recovery, not “detox”; recreational running tends to strengthenjoints.

• Relationships myths:
  “Real men don’t show emotion” (why expressing it helps), “once a cheater, always a cheater” (context + change), who should pay (offer, then share—depends who’s organising), and why divorce isn’t failure if you learn and rebuild.

• Grooming & bedroom myths:
  Baldness genes come from both parents (treat early: finasteride + minoxidil). Men don’t think about sex every 7 seconds (more like ~19/day). “Men peak at 18” ignores strength peaking ~25–35 and emotional maturity later on.

Running gags & moments: Huberman name-drop, “swallowed a sheep,” felt sauna hats, avocado law, Northern Beaches “cougars,” and Josh’s ice bath going green.

Next week: Showing Up for Your Kids (Even When You’re Falling Apart) — practical ways to be present, not perfect.

In this episode, Josh and Kieran close out the Reset Trilogy with the toughest challenge yet: your mental game.

We dive into why silence is killing blokes, the real impact of loneliness (as deadly as smoking 15 cigarettes a day), and why one in eight Aussie men face depression each year. Suicide is still the leading cause of death for men 15–44, and we’re pulling no punches on what that means.

From workplace stress and burnout to mateship, stoic wisdom, and simple tools like breathwork, exercise, and setting boundaries—this is a practical conversation every man in midlife needs to hear.

🔑 What you’ll learn in this episode:

• Why loneliness can cut years off your life.

• The biggest shifts in men’s causes of death from the 1930s to now.

• Stress and burnout: how to recognise the signs and reset.

• Why mateship and connection might be the strongest medicine.

• How to choose the right help (and why not all psychologists are equal).

📲 Listen to the full episode:

• Spotify → Steak Dinner Podcast on Spotify

• Apple Podcasts → Steak Dinner Podcast on Apple

• YouTube → Steak Dinner Podcast on YouTube

🛠️ Resources & Links from this episode:

• Beyond Blue — info, support & mental health toolkit.

• Lifeline Australia — 24/7 crisis support (13 11 14).

• Men’s Line Australia — support service for men.

• Black Dog Institute — fact sheets, resources & research.

• Smiling Mind — free Aussie meditation app.

• AHPRA Register of Practitioners — check psychologist/health professional credentials.

• Book: Burnout by Emily & Amelia Nagoski → Penguin Books link

• Daily Stoic (Ryan Holiday) → Daily Stoic Website

✅ Calls to action:

• Call one mate this week with no agenda.

• Try a non-drinking catch-up (gym, walk, surf, or just coffee).

• If you’re struggling, reach out: GP, Beyond Blue, Lifeline, Men’s Line, Black Dog Institute.

Blokes, strength isn’t silence—it’s having the courage to speak up.

Poor sleep. Missed check-ups. A couple of beers too close to bed. These “small” habits are quietly wrecking men’s health — cutting testosterone, raising blood pressure, and putting blokes at higher risk of cancer, depression, and early death.

In this episode, JP and Kieran cut through the noise with:

Why less than 5 hours of sleep can tank testosterone (and even shrink testicles)

• The link between alcohol, caffeine, blue light and wrecked recovery

• Practical hacks for better sleep: room setup, routine, and tracking

• The silent killers: high blood pressure, bowel cancer, prostate cancer

• Skin checks, dental health, and mental health — the overlooked check-ups that save lives

• Easy, low-cost ways to get all your health checks done in a single day

💡 Takeaway: These aren’t “sexy” habits, but if you want to live longer and stronger, you need to nail your sleep and schedule your check-ups.

👉 Calls to Action:

Try one sleep tweak this week (ditch the nightcap, set a bedtime, charge your phone outside your room).

• Book a GP visit, send back the bowel kit, or line up a skin check before summer.

• Ask a mate to do the same — you might save their life.

Next week in Episode 11, we tackle the mental game: stress, mateship, and depression — the battles too many men fight alone.