I looked like I could survive the end of the world. Then my wife called me to deal with a rat named Davy, a blunt shovel, and a situation no photo prepares you for.
A Bench Between Two Men – Episode 2
Two men. One bench. One conversation that shouldn’t have happened — but did. He had a wife. Twin boys. A life that made sense. Now everything he owns fits in a small bag at his feet. A Bench Between Two Men is a series about the conversations men rarely have — and the cost of the decisions they make when no one is watching. Quiet. Uncomfortable. Unavoidable.
Training the older body requires a way smarter methodology
Training doesn’t stop working as you get older — it just responds to a different approach. This is a look at why the older male body needs smarter structure, better recovery, and measured progression, and how a 6-month coaching process is built around those realities.
A Bench Between Two Men
I didn’t sit on that bench by accident. I was waiting for a certain kind of man. Strong. Grounded. No noise. No excuses. When he finally stopped walking and sat down, neither of us knew how much weight was about to be put on the wood between us. Some conversations change you. This was one of them.
THE “BETTER MAN” CHALLENGE #1
⚠️ Men only… this one’s personal. I’m doing a 30-day reset for February — not for attention, not for “motivation”… because I need it. My mind feels foggy, my focus is slipping, and I can feel I’m not operating at the level I’m supposed to. So I’m cutting two things for 30 days… one is easy, one is brutally hard… and both have been quietly messing with my edge more than I wanted to admit. If you’re a guy who’s been feeling flat, distracted, anxious, or like you keep “starting again Monday”… this might hit home. And if you want to shadow me for the month and level up with proper discipline, faith and accountability — you’re welcome to join me. 👊🔥
When You’re in That Dark Place… Read This Like a Man
Some of you are in a dark place right now… not “I’m stressed” dark. Proper dark. The kind where you go quiet, hope fades, and that heavy ache in your chest becomes unbearable. Men don’t always break loudly. We break in silence. In the car. In the shower. At 2AM staring at the ceiling. And that’s when guys do stupid things… permanent things… not because they’re weak, but because they’ve been carrying too much for too long. I’m not here to give you fluffy advice. I’m here to give you truth. Two ropes saved me more than once: my faith (not sermons… a lifeline) and training hard until life shuts up for an hour. If you’re in that storm right now, don’t isolate. Don’t quit. Grab a rope, my maat… and start climbing.
The DM’s That Keep Coming… And Why It Still Freaks Me Out (In a Bad Way)
People sliding into my DMs for a “quick one-night thing”… eish. Not flattering. Not impressive. Just sad. This isn’t about preaching — it’s about waking up. Because adultery isn’t “fun”… it’s self-destruction with a filter. Proverbs 6:32 says it straight: “He who commits adultery destroys his own soul.” If you’re playing with fire, don’t act surprised when your whole life starts burning.
LOW TESTOSTERONE IS WHY YOU’RE WEAK, QUIET, AND EASY TO PROGRAM.
Low T makes men easy to control — and most of you don’t even notice. You think you’re just “tired”. You think it’s “stress”. You think it’s “age”. No, broer. A lot of men today are walking around underpowered, flat, soft, moody, anxious, and unmotivated… and calling it normal. They’ve got no drive, no edge, no backbone — just coping and scrolling, surviving and settling. And the worst part? They don’t even realise they’ve been domesticated. Testosterone isn’t just about sex. It’s about presence. Confidence. Hunger. Discipline. The ability to take pressure and still move forward. When that drops, men don’t become “nice”… they become manageable. I’m not here to motivate you. I’m here to wake you up. Because there’s a massive difference between a man who leads his life… and a man who gets dragged through it. And if you’re serious about fixing it — properly — I can help.
When the Pain Gets Loud — Please Read This Before You Do Anything
There’s a kind of pain most people never talk about. The kind that makes you wonder if disappearing would be easier than carrying on. This isn’t a motivational post or a lecture — it’s a real conversation about why staying matters, even when life feels unbearable. If the weight feels heavy right now, please read this first.
From “Too Late” to Unstoppable: The 6-Month Comeback Plan for Men Over 40 (Built by a 60+ Coach Who’s Still Doing It)
Most men don’t lose their body because they “got old”… they lose it because they got comfortable. Somewhere between work stress, family duties, and “I’ll start Monday,” the training becomes random, the eating becomes sloppy, and the mirror starts telling the truth you’ve been avoiding. And then you think the problem is age. It’s not. Your body still responds — even in your 40s, 50s, and 60s — but only when you stop guessing and start training with a proper plan. Not a hype workout. Not a 30-day challenge. A structured system that builds muscle, protects your joints, and keeps progress coming when motivation dips. That’s exactly what my 6-month coaching is built for: a phased comeback plan with progression, recovery, and real accountability — so you don’t just “get in shape”… you become the kind of man who stays in shape.
RUN, BOET, RUN — A REAL TALK ABOUT LUST
I just posted a raw, honest article about one of the toughest battles men face: lust. No shame, no preaching — just real talk, Scripture, and practical wisdom. If you’ve ever felt overwhelmed by temptation, this one’s for you. Read it here and stay strong: http://www.gertlouw.com
Diet vs Cardio: What Actually Makes You Look Good
Most people think cardio is the secret to getting lean — but science says otherwise. You can run for hours, yet if your diet’s out of control, the fat stays. Real change starts with what’s on your plate. In this post, I break down what research actually shows about diet vs cardio for fat loss, why the body fights back when you overtrain, and how to use both the smart way to finally look lean, strong, and defined.
“Seven Days That Broke My Anxiety — and Rebuilt My Fire.”
After 18 months of chaos, I finally drew a line in the sand. No more feeding fear. No more noise. Just silence, discipline, and a raw fight for peace. In one week, I discovered how simple — and how brutally effective — it can be to take your mind back. No therapy. No medication. Just two choices that changed everything.
The MAN-MAKER protocol
Men are softer, sicker and more distracted—but we can reverse it. In this guide I outline the science behind falling testosterone, microplastics, UPFs and sleep debt, then hand you an 8-week plan to fight back. Build VO₂max and muscle with a simple weekly split, hit protein targets that trigger growth, time carbs to training, and apply easy plastic-minimizing habits. You’ll get bloodwork checklists, progress metrics and a follow-along video package. Strength is stewardship—reclaim vitality, discipline and purpose.
8 Science Truths That Will Kick Your Comfort Zone to Pieces
Most people think comfort keeps them safe. Science says otherwise. Comfort weakens you, shortens your lifespan, and turns your body into soft clay. Real results come from habits that stress, challenge, and strengthen you — and the data is undeniable. Here are 8 science-backed truths about training, eating, recovery, and even faith. Ignore them, and you decay. Apply them, and you build a body, mind, and spirit that lasts.
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