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The Be Battle Ready podcast is where everyday athletes, adventurers, and seekers of strength come to forge resilience - in body, mind, and spirit.
Hosted by coach Simon Ward, each episode explores the true pillars of endurance: purposeful training, nourishing nutrition, restorative sleep, a resilient mindset, and the art of recovery. It’s designed especially for those in their 40s, 50s and beyond who refuse to rust - men and women who know that age is no excuse to stop sharpening the blade.
Whether you’re preparing for your next Ironman, rebuilding after setback, or simply training for the demands of life itself, this show will help you stay Battle Ready: strong, adaptable, and unbreakable.
Expect conversations with world-class coaches, scientists, and everyday warriors - those who walk the path of longevity and high performance - sharing wisdom, tactics, and stories from the front line of endurance.
👉 Subscribe now and step inside the ranks of the Battle Ready Society - where strength is forged, and rust never wins.
Episodes
22 minutes ago
22 minutes ago
This episode is not about marginal gains.
It’s about the thing we all quietly assume, until we cannot: being fit does not make you bulletproof.
Nick shares what happened when he suffered a heart attack and cardiac arrest during the GB National Open Water Championships (July 2023), mid-race, in open water. He was resuscitated on site, later underwent a double bypass, and then began the long, patient process of rebuilding his health, fitness, and confidence.
It’s an honest conversation about preparation, prevention, and the responsibility we all carry, not just for our own health, but for the people training around us.
What you’ll learn in this episode
- What it felt like in the lead-up, what happened in the water, and why rapid action mattered
- The chain of survival: bystanders, CPR, defibs, and how quickly outcomes change
- Double bypass surgery and what recovery really looks like in the real world
- Returning to training after a major cardiac event, physically and mentally
- The uncomfortable truth for masters athletes: training is brilliant, but it is not a health screen
Battle Ready takeaways (5 punchy ones)
- Fitness improves your odds, not your immunity. You can be in great shape and still have hidden risk.
- Learn CPR and how to use a defib. Not “someone should”, you should.
- Get your checks done, especially over 45. Do not wait for a scare to start paying attention to your numbers.
- Rehab is training. Cardiac rehab and gradual progression are the comeback plan.
- Your lifestyle habits are part of performance. Sleep, stress, nutrition, and strength are not extras, they are the foundations.
One key quote
“Being fit doesn’t make you immune.”
Practical actions to take after listening
- Book a proper health check and get your key markers reviewed (blood pressure, lipids, glucose control, plus anything your GP recommends for your age and history).
- Do a CPR course and find out where the nearest defib is at your pool, track, gym, and local venues.
- Have the conversation with your training mates: who calls, who does CPR, where’s the defib, what’s the plan.
- Take the boring stuff seriously: sleep, alcohol, ultra-processed food, and stress load all matter more as you get older.
Some links from Nick:
Book recommendation- “Motivation is P.E.A.R. shaped” by author and psychologist Simon Hartley.
http://www.yorkshireairambulance.org.uk
http://www.suddencardiacarrestuk.org
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Jan 28, 2026
Wednesday Jan 28, 2026
Welcome back. Part one was the foundations. This is the practical, straight-talking follow on where we get honest about what actually moves the needle over 50.
We cover six actions that help you keep performance climbing while protecting recovery: less volume but better quality, HIIT done sensibly, reducing alcohol, daily creatine, the broken endurance run-walk approach, and regular health checks.
The big themes (what this episode is really saying)
Over 50, you do not need to train like a hero. You need to train with intent, recover properly, and stop letting the “small” lifestyle habits quietly sabotage the work.
Punchy takeaways
- Less volume, better quality: stop collecting miles and start making sessions purposeful.
- HIIT matters for life, not just racing: keeping VO2 max and fast-twitch fibres buys you function later, not just fitness now.
- Choose safer ways to go hard: you can hit high heart rates on a bike, rower, swim, or loaded carries without risky sprinting.
- Alcohol is the sneaky recovery thief: it hits sleep, decisions, mood, and training quality more than most people admit.
- Creatine is not hype: it is well researched, supports muscle, and there is growing support for brain health and cognitive function too.
- Run-walk is not cheating: broken endurance is a strategy to stay consistent, hold form, manage heart rate, and finish stronger.
- Health checks are health-first performance: a short appointment now can prevent a long, messy problem later.
One key quote
“Hoping things are fine is not the same as knowing.”
Practical “pick one lever” challenge
Do not try to do all of this at once. Pick one lever this week:
- reduce volume and sharpen key sessions
- add one HIIT session and recover properly
- cut alcohol back and watch what happens to sleep
- start daily creatine
- try a run-walk interval on a familiar route
- book a health check
SWAT Inner Circle
If you want help applying all of this with proper structure, support, and a plan you can trust, the SWAT Inner Circle is the simplest way to stay consistent and stay Battle Ready.
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Jan 21, 2026
Wednesday Jan 21, 2026
This week is part one of a two-parter where Beth and I strip things right back to the foundations that keep you training well, feeling good, and staying properly capable as the years tick on. No gimmicks, no hero sessions, and definitely no “smash yourself then need a week off” nonsense.
We cover five core actions that make everything else work: regular strength training that you can actually stick to, doing something that challenges your brain (not just your body), sorting your sleep so recovery is no longer optional, eating enough protein to support muscle and healthspan, and building stability and balance so you move well now and stay upright later. Simple stuff, but it is the simple stuff that most people skip.
Part two will take it on from there with less volume, more smart intensity, alcohol, creatine, broken endurance running, and health checks.
5 key takeaways
- Strength training should be regular and progressive, not a weekly punishment session that leaves you sore and inconsistent.
- Training your brain means learning new skills (bonus points if it’s social), not just repeating the same puzzles forever.
- Better sleep is your cheapest performance enhancer, and small habit changes beat overthinking it.
- Most active over-50s need more protein than they think, spread across the day, not crammed into one meal.
- Stability and balance are both performance tools and long-term “life insurance”, so test them and train them.
One key sentence from the episode:
Strength Training - “You do not need to be sore for it to be working”.
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Jan 14, 2026
Wednesday Jan 14, 2026
Welcome back, this is part two of our protein mini-series with Dr Jules Strauss. Part two is the no-nonsense version. Less theory, more ‘do this’. Jules and I turn protein into a simple daily system for busy endurance athletes: how to spread it across the day, why breakfast and lunch are where most people miss easy gains, when shakes are actually useful, and what the truth is about that post-session ‘window
What we cover
- What “1.5-2.0 g per kg” looks like in real food
Why most people under-do protein at breakfast and over-do it at dinner. - A simple way to build meals
“Protein first”, then build the meal around it. - Make breakfast and lunch count
Easy upgrades to porridge, yoghurt bowls, eggs, fish tins, and grab-and-go meals. - Meal prep without becoming a full-time chef
The “go-to meal” approach and why repetition can be a feature, not a flaw. - Supplements and quality
Whole foods first, supplements to top up, and why athletes should look for batch-tested options. - The post-workout window
Useful, but not panic stations. Context matters (session length, depletion, and how soon you train again). - Chocolate milk as a recovery option
Old-school, practical, and surprisingly effective. - Who should be cautious with high protein?
Mainly those with existing kidney issues, who should follow medical guidance. - Protein and periodisation
Carbs get periodised. Protein stays foundational.
Five practical takeaways
- Set your number: know your daily protein target for your body weight and age.
- Protein at every meal (and snack if needed): stop leaving it all for dinner.
- Build meals from the protein source first: then add carbs, colour, and flavour around it.
- Keep it simple: 5-7 repeatable meals beats chaos and good intentions.
- Prep once, benefit all week: small batch cooking beats daily decision fatigue.
Quote to steal
“Think about building your meal out from the protein source rather than the carbohydrate source.”
J
Listener action
- Pick two high-protein breakfasts you actually enjoy and rotate them for the next 14 days.
- Do a quick audit: are you getting a meaningful protein hit at breakfast and lunch, or are you relying on dinner to save you? Jules - Protein audio_otter_ai
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Jan 07, 2026
Wednesday Jan 07, 2026
Protein is having a moment, but the internet has turned it into a shouting match. In part one, I’m joined by performance nutritionist Dr Jules Strauss to cut through the noise and give you a clear framework. We start with the standard “recommended daily allowance” and quickly get into what actually matters for endurance athletes and masters athletes: muscle maintenance, recovery, quality of life, and staying strong enough to keep doing the stuff you love for decades.
What we cover
- The RDA vs athlete reality
Why 0.8-1.0 g per kg is a general population target, not an “optimal for performance” target.
- How much protein do endurance athletes need?
Typical ranges for endurance athletes and how masters athletes may benefit from the higher end. - Anabolic resistance (ageing and protein)
Why older athletes may need a bigger protein dose per meal to stimulate muscle protein synthesis. J - Strength training plus protein is the power combo
Why lifting and protein work better together than either one alone. - Sarcopenia and healthspan
Muscle loss is not just a “gym issue”. It is independence, falls risk, and quality of life. - Protein quality, plant vs animal, and what actually matters
The truth: differences exist, but you can thrive on multiple approaches if you plan properly. - Too much protein, kidney worries, and what happens to the excess
Where the sensible upper limits sit for endurance athletes. - Protein and fat loss
Why protein can help appetite and muscle retention in a calorie deficit, but it is not magic.
Key takeaways
- If you are an endurance athlete, the RDA is a floor, not a target.
- As you age, you may need more protein per meal to get the same muscle-building signal.
- Protein plus resistance training is one of the best “anti-rust” strategies going.
- Plant-based can work brilliantly, but it needs more planning to cover bases like essential amino acids and leucine.
- More is not always better. Most endurance athletes do not need to live at extreme intakes.
Key quote regarding the RDA numbers
“Those numbers are about survival rather than thriving or optimal performance.”
Listener action
- Work out your daily protein target and write it down (especially if you are over 45).
- Add one simple rule: protein at every meal. Breakfast is usually where people fall apart.
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
Resources recommended by Jules
Beyond muscle hypertrophy. Why dietary protein is important for endurance athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
Including links for - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Dec 31, 2025
Wednesday Dec 31, 2025
Beth and Simon wrap up 2025 with an honest look at what worked, what didn’t, and what they’re taking into 2026. Beth reflects on Ironman Austria, the post race dip, and how winter darkness can drain motivation (and how a certain guide dog has helped). Simon shares how the Battle Ready philosophy shaped his year, proving you can tackle big adventures without living in massive training volumes.
In this episode
- Beth’s Ironman Austria reflections and post race burnout
- Why UK winter can crush motivation, and how three weeks in California changed everything
- The Chevin Chase on Boxing Day: a muddy reminder you can still perform without perfect prep
- Simon’s Battle Ready year: consistent training, fewer extremes, and still ticking off big goals
- Big habits that matter: strength, protein, sleep, and drinking less during the week
- 2026 plans: ultra trail running, potential 70.3 options, gravel adventures, and maybe a long swim
Podcasts
- Beth - Post Ironman Austria reflections
- Simon - Post Centurion and Bosphorous swim reflections
- Outlaw Middle with extended cut offs
Takeaway
Consistency beats heroics. Stay Battle Ready with sustainable training, solid habits, and a life that still has room for adventures.
See you next week (or next year).
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find link for the following channels - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Dec 24, 2025
Wednesday Dec 24, 2025
A proper Grumpy Old Coaches Christmas Special with Simon Ward joined by Steve Lumley and Marc Laithwaite, plus Bethany Ward back in the hot seat(and, as ever, dropping a couple of absolute show-stoppers).
We kick off with the state of triathlon participation and what Marc is seeing on the ground as an organiser, including the way athletes are now leaving entries later and how that makes it harder to predict numbers. From there we zoom out and compare triathlon to what’s booming elsewhere, especially road running, open water swimming and cycling.
Next up, we dig into why running is flying right now, particularly half marathons and marathons. We talk simplicity, cost, time commitment, and why formats like Parkrun, plus the rise of newer fitness events, are pulling people in.
We also go properly into the youth pathway problem. Marc shares the TryKidz work in primary schools and why the missing piece is not enthusiasm or delivery, it’s the “what next?” step after the taster day.
Then we take on Ironman age group qualification. The principle seems fair, but the real-world experience can be confusing, with Beth mentioning a calculator tool a friend built to help make sense of it.
And because it’s Christmas, we finish with a proper 2025 debrief and 2026 goal setting session. Steve’s return to long-distance racing at 60, Beth’s Ironman Austria recap (including the WhatsApp group drama and a very honest observation about what people pay attention to), plus Simon’s Bosphorus swim from Asia to Europe and why destination events just hit different. Then it’s onto 2026 with Hyrox, ultras, swims, 70.3 plans, gravel adventures, and Beth trying to bundle unfinished 2025 business into one slightly chaotic solution involving a horse.
Key takeaways
- Triathlon may have bottomed out, but recovery depends on costs, accessibility, and the on-ramp for newcomers.
- Road running’s growth makes sense: low barrier, low faff, easy to fit around life.
- Destination events (point-to-point swims, iconic routes) create memories, not just results.
- Youth participation is fixable, but only if there’s a clear next step after “try it” days.
- Ironman qualification can be fairer in theory, but the system has to be understandable and consistent to earn trust.
Some memorable quotes
- “If you want anybody to care, you either win or you almost don’t make it.”
- “Fitness is very specific, isn’t it? You’re fit for purpose.”
- “I started off with low expectations, and I was not disappointed.”
Listener action steps
- If you’re feeling stuck or bored, plan a destination event for 2026 (swim point-to-point, iconic route, a proper adventure).
- If triathlon feels like too much right now, there’s no shame in leaning into a 70.3, open water swims, or running while life is busy.
- Coaches and clubs: if you’re working with juniors, build a clear next step after “intro sessions” so kids have somewhere to go next.
Have a brilliant Christmas, enjoy the food and the downtime, and don’t try to “win Christmas” by smashing training when your body is begging for a breather. The Grumpy Old Coaches will be back next year, and the mission rolls on: 500 episodes first… then a million downloads.
Steve Lumley is back in the market for athletes. You can contact Steve via his email, TriCoach.Lum@gmail.com
Marc Laithwaite runs The Endurance Store, an independent running and triathlon store in West Lancashire, and Croston Cycles, just down the road from The Endurance Store! Epic Events organise swim, cycle, run, and triathlon events throughout the North West.
https://www.crostoncycles.com/
Marc also talked about his charity: TryKidz (triathlon introduction days in primary schools, NW England)
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find link for the following channels - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Dec 17, 2025
Wednesday Dec 17, 2025
In part two of my conversation with Harvey Fortis – nutritionist, researcher, and performance specialist working with INEOS Cycling – we move from theory into practical action. Harvey and I dig into the specific foods, habits, and daily choices that nourish the microbiome and help it thrive.
We talk about fibre, fermented foods, stress, sleep, pre- and probiotics, the Mediterranean diet, and how simple, consistent choices can transform gut health for athletes and everyday individuals alike.
Key Topics
- Why variety in your diet is key to microbial diversity
- Fibre vs fermented foods – understanding their different roles
- How to audit your current diet and identify triggers
- The truth about IBS, intolerances, and exclusion diets
- Prebiotics vs probiotics vs symbiotics – what they actually do
- How stress, sleep, and lifestyle shape gut balance as much as food does
- The Mediterranean diet as a model for long-term gut health
Key Quote ( 01:27:58 )
“Every meal needs to feed you – and your microbes. When you look after your gut, you’re really looking after your whole body.” – Harvey Fortis
Key Message
Gut health isn’t about cutting things out – it’s about adding the right things in. Feed your microbes with colour, fibre, and variety, and you’ll build the foundation for lasting health and performance.
How to Connect with Harvey:
Instagram – @fortis.sportsci
Website – www.totalendurancenutrition.com
Recommended resources for listeners:
A couple mod highly recommended books
Gut by Giulia Enders
The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress – Patrick Wilson
2 interesting research documents
The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review
GSSI Sports Science Exchange: Gut Microbiome Function, Stability, and Profiling and Relevance to Athletes
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Connect with me HERE: https://linktr.ee/simonward
You can find links for the following channels - Website, Facebook, Podcast, Instagram, YouTube
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Wednesday Dec 10, 2025
Wednesday Dec 10, 2025
In the first of a 2 part series, I’m joined by Harvey Fortis, a performance nutritionist and researcher completing his PhD at Liverpool John Moores University, where he studies gut and metabolic responses in endurance athletes. Harvey also works with INEOS Cycling and Total Endurance Nutrition, so he sees first-hand how gut health can make or break performance.
We start by laying the foundations of what the gut microbiome actually is, but quickly move into why it matters in everyday life. We explore how gut health influences sleep, stress, immunity, inflammation, mood, and even how well you tolerate training and racing.
If you’ve ever struggled with poor sleep, anxiety, IBS, repeated illness, or unexplained fatigue, this episode will help you understand why the gut is often the missing piece.
What We Cover
-
What the microbiome is and why it behaves like a “city within”
-
Why gut health starts before birth and stabilises early in life
-
How gut imbalance can disrupt sleep and keep the nervous system switched on
-
The gut–brain axis and why 80% of signals travel from gut to brain
-
How chronic low-grade inflammation starts in the gut
-
Why frequent illness and poor recovery often point to gut health issues
-
The link between gut health and skin conditions like eczema and psoriasis
-
Why many performance problems aren’t training issues at all, but gut issues
Key Quote ( 00:09:59 )
“We host around 30 to 40 trillion bacterial cells – roughly as many as your own human cells – and they all work together like a thriving city inside you.” – Harvey Fortis
Key Message
Your gut is more than a digestive system – it’s a living ecosystem that drives energy, recovery, mood, and resilience. When the good bacteria thrive, everything else follows.
How to Connect with Harvey:Instagram – @fortis.sportsci
Website – www.totalendurancenutrition.com
Recommended resources for listeners:
A couple mod highly recommended books
Gut by Giulia Enders
The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress – Patrick Wilson
2 interesting research documents
The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review
GSSI Sports Science Exchange: Gut Microbiome Function, Stability, and Profiling and Relevance to Athletes
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Connect with me HERE:
You can find link for the following channels - Website, Facebook, podcast, Instagram, YouTube
Check out my Instagram and YouTube channel
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Dec 03, 2025
Wednesday Dec 03, 2025
“You know what you can get away with in your teens and 20s is a little different than your 30s and 40s. Your body is like a classic car now - you can't get away with not servicing it anymore.”
This week on the Be Battle Ready Podcast, I’m joined by Clifford Stephan, the founder of Booze Vacation. Clifford’s work focuses on helping people take intentional breaks from alcohol in order to reboot their sleep, metabolic health, energy, cognitive function, and long term wellbeing. Far from preaching sobriety, his approach is rooted in real-world experience, practical strategies, and understanding the way modern life, ageing, stress, and habitual drinking fit together.
Clifford shares his own journey from Silicon Valley consultant and lifelong social drinker to discovering how even “normal” drinking patterns were quietly sabotaging his sleep, hormones, recovery, performance at work, and motivation to train. His story will resonate with anyone in their forties, fifties or beyond who has ever wondered whether alcohol is pulling more from their life than it is giving back.
Together we explore:
- Why the habits you “get away with” in your twenties begin to cost you dearly in your forties and fifties
- How alcohol disrupts sleep architecture, metabolic health, hormones, cravings, energy, and recovery
- Why taking one long break from alcohol often unlocks improvements that short-term “cutting back” never delivers
- The powerful link between stress, poor sleep, overeating, belly fat, and reward systems
- How to navigate social situations without alcohol, re-write your internal story, and update your identity
- The impact alcohol has on performance at work, clarity of thought, productivity, and ability to show up for your family
- Why health span, not lifespan, should be the real goal in midlife
- Simple steps you can take today if you want to feel and function better in the next 30 to 90 days
This episode is packed with insights for anyone wanting to build more energy, better sleep, sharper thinking, and greater resilience as they age. Clifford’s experience, honesty, and practical approach make this a genuinely eye-opening conversation.
Listen now
Tune in to learn how smarter alcohol choices can become a genuine performance enhancer for training, work, mood, and long term health.
Connect with Clifford
Website- BoozeVacation.com
TikTok- TikTok.com/@cliffordstephan1
LinkedIn - https://www.linkedin.com/in/cliffordstephan
Instagram- instagram.com/boozevacation/
Men's health Quiz- http://boozevacation.scoreapp.com/
Sleep blog - https://boozevacation.com/sleep-and-alcohol/
Other resources- https://boozevacation.com/resources/
TikTok- TikTok.com/@cliffordstephan1
Clifford’s book recommendation: Good Energy by Dr Casey means - The groundbreaking connection between glucose levels, metabolism, limitless health and longevity
Join the SWAT Inner Circle
And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic - https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: Simon@thetriathloncoach.com
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