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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
2 hours ago
2 hours ago
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
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Nov 26, 2025
Wednesday Nov 26, 2025
In this episode, running coach Bobby McGee is back to help us understand the revolutionary concept of "broken endurance" - a strategic run-walk approach that challenges everything we think we know about endurance racing.
As Bobby said "This is absolutely a performance tool, a performance approach. It is not a concession. You know, when people view it as a concession, then the whole mindset goes... You will perform better utilising this, not only as a training strategy, but very, very definitely for the large majority of endurance athletes, as a racing strategy, as a superior racing strategy." - Bobby McGee
In the conversation we talk about psychological barriers that prevent runners from adopting this approach, some compelling success stories, and we have some practical guidance on how to implement broken endurance in both your training and racing.
Key Points Discussed:
Broken endurance as a performance tool:
This isn't a concession - it's a strategic approach that allows athletes to perform better, cover longer distances, and recover faster than continuous running.
The physiological benefits:
Better heat management, improved cardiac drift control, enhanced fluid absorption, superior blood circulation during walk breaks, and reduced neurological fatigue.
Real-world success stories:
From a 2:40 marathoner who ran 2:22 using walk-run, to age group athletes consistently outperforming their continuous running times by 4-5 minutes.
Overcoming the ego barrier:
Why cultural perceptions of endurance and the "Iron Man" mentality prevent athletes from adopting superior racing strategies.
Practical implementation:
How to find your optimal run-walk ratio (starting with 4:1 or 3:1), the importance of systematic data collection, and adapting intervals based on conditions.
Walking technique matters:
Maintaining 14-17 minute mile pace during walk breaks, keeping rhythm and cadence, and using the walk as active recovery rather than collapse.
Recovery advantages:
Dramatically reduced post-workout fatigue, ability to maintain higher training frequency, and reduced injury risk from better form maintenance.
Connect with Bobby McGee:
Website - bobbymcgee.com
Instagram - bobbymcgeerunning
Bobby also recommends the following books
Endure - Alex Hutchinson
The Transformational Power of Pure Intelligence Cory Reich
Bobby is a consultant for STRYD power meters, He highly recommends the Duo if you want state of the art mechanical data to work on your run
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
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
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Nov 19, 2025
Wednesday Nov 19, 2025
In the final episode of the fasting series, Simon and Dr. Jules Strauss tackle the complex question of whether endurance athletes should fast, and if so, how to do it safely without compromising training quality or health.
Jules brings her expertise in sports nutrition to provide practical guidance on timing fasting protocols around training seasons, the difference between fasting for weight loss and fasted training for metabolic adaptation, and how to monitor whether a fasting approach is helping or hindering performance.
Key Points Discussed:
- Should endurance athletes fast?
It depends on individual circumstances, but fasting is not a performance enhancer - it's about careful management to maintain performance while pursuing other goals. - Timing within the training year:
Off-season is ideal for experimenting with fasting protocols, while build phases, competition prep, and race periods should avoid restrictive approaches. - The planning complexity:
How fasting requires more careful attention to meeting macronutrient needs (6-7g carbs/kg, 1.6-2.2g protein/kg) within restricted eating windows. - Fasted training vs. fasting protocols:
The difference between acute fasted training sessions (for metabolic flexibility) and chronic fasting approaches (for weight management). - Monitoring and red flags:
How to track whether fasting is working through training metrics, recovery markers, immune function, and menstrual health in females. - The performance-health-body composition triangle:
Jules' framework for balancing competing priorities and staying within the "sweet spot" of all three goals.
Key Quotation:
"I think the key thing to recognise is that this (fasting) isn't going to be a performance enhancer. This isn't an approach that an athlete should pursue from an improved performance perspective. That's not to say that we can't maintain our performance if we carefully manage a fasting approach"
— Dr. Jules Strauss
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
If you are training for endurance sport and tempted by fasting please check out this research first:
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
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
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!
Wednesday Nov 12, 2025
Wednesday Nov 12, 2025
In part two of the fasting series, Simon and Dr. Jules Strauss dive deep into the different types of fasting protocols available today. From time-restricted eating to extreme approaches with catchy names, they explore what the science actually supports versus what's simply clever marketing designed to sell products.
Jules walks through the continuum of fasting approaches and importantly discusses who should avoid fasting altogether, drawing on her expertise in female-specific nutrition and eating disorder awareness.
Key Points Discussed:
- Time-restricted eating (TRE):
The most common and manageable approach, typically 16:8 or 14:10 windows, with early eating windows showing slightly greater benefits for insulin sensitivity. - Intermittent fasting (5:2 approach):
Five normal eating days with two very low-calorie days, and why this can be challenging for endurance athletes to manage around training. - Red flag approaches to avoid:
The "Warrior Diet," "Lean Gains," and other extreme protocols with fancy names that often promote disordered eating behaviour’s. - Who should avoid fasting:
Anyone with a history of disordered eating, youth athletes, pregnant/lactating women, older athletes with higher protein needs, and those with recurrent injuries. - The reality check on benefits:
Fasting doesn't provide superior results compared to traditional calorie restriction - it's simply another tool that works for some people. - Individual considerations:
How training schedule, lifestyle, and personal circumstances should guide whether fasting is appropriate.
Key Quotation:
"I think it's important to recognise and acknowledge that, on the face of it, that is the time restricted eating approach. But when we kind of layer on all these additional kind of rules and restrictions, that's the point at which this becomes incredibly challenging for anyone to really implement... and actually lean more towards promoting and supporting people to engage with more kind of disordered eating behaviour’s." Dr. Jules Strauss
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
**If you are training for endurance sport and tempted by fasting please check out this research first:
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
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
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Nov 05, 2025
Wednesday Nov 05, 2025
In this first episode of our three-part fasting series, Simon Ward welcomes Dr. Jules Strauss to explore the evolutionary science behind fasting and what actually happens in our bodies when we restrict food intake. While fasting has become a popular topic on social media, Jules brings her decade of research in exercise metabolism to separate the science from the hype.
Together, they unpack how our hunter-gatherer ancestors evolved to handle periods without food, the hour-by-hour changes that occur during fasting, and why our relationship with hunger is far more complex than we might think.
Key Points Discussed:
- Our evolutionary relationship with fasting:
Humans evolved with intermittent access to food, developing metabolic flexibility to switch between glucose and fat burning during feast and famine cycles. - The fasting timeline - what happens hour by hour:
From overnight fasting (insulin drops, fat burning begins) to extended fasting (liver glycogen depletion, ketone production) and the physiological stress responses that occur. - Understanding hunger signals:
How appetite hormones like ghrelin and satiety signals work, why hunger often disappears during fasting, and the difference between true hunger and habitual eating patterns. - The real benefits backed by science:
Improvements in insulin sensitivity, glucose control, and body composition - but with the important caveat that most studies are done on metabolically unhealthy populations, not athletes. - Fasting as physiological stress:
Why fasting increases cortisol and adrenaline, and how this compounds with training stress in athletes.
Key Quotation:
"We all typically will fast overnight, and you know, depending on bedtime and waking time, the duration of that overnight fast that we all have will be slightly variable... but ultimately, that overnight fast will mean that we lean slightly more towards fat metabolism." Dr. Jules Strauss
Connect with Dr. Jules Strauss:
- Website: totalendurancenutrition.com
- Instagram: @drjulesstrauss_nutritionist
If you are training for endurance sport and tempted by fasting please check out this research first:
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
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
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!
Wednesday Oct 29, 2025
Wednesday Oct 29, 2025
In this week’s BeBattleReady podcast, Simon Ward welcomes back Dr Tommy Wood to explore one of the most researched yet misunderstood supplements - creatine. While most athletes associate it with muscle strength, Tommy explains why its benefits go far beyond the gym, extending to brain health, cognitive function, and ageing well.
Together, they unpack how creatine works, who should consider supplementing, the differences between athletic and cognitive benefits, and why it might be particularly valuable for older athletes and post-menopausal women.
Key Points Discussed:
- Creatine as a brain protector:
Originally known for supporting strength and power, creatine also acts as an energy buffer for the brain, helping maintain cellular energy after head trauma and possibly reducing cognitive decline. - Who benefits most:
While everyone can gain from adequate creatine levels, the strongest evidence shows benefits for older adults, athletes at risk of head injury, and women in peri- and post-menopause — particularly for memory and bone health. - Dosing, loading, and myths:
You don’t need the old “loading phase.” Regular small doses (3–5 g daily) are safe and effective. The minor weight gain some notice is simply better muscle hydration, not “bloating.” - Sleep, mood, and cognition:
Studies show creatine can offset mental fatigue and cognitive decline during sleep deprivation, and even support mood when used alongside standard therapy for depression. - Safety and practical takeaways:
Creatine monohydrate (especially the Creapure® form) remains the gold standard. It’s safe for most people, though those with kidney issues should consult their doctor.
Foods like sardines, herring, mackerel, and red meat also provide natural sources.
Key Quotation:
“Creatine is probably one of the most studied supplements in the world — and on balance, it’s safe, effective, and beneficial for both the body and the brain.”
— Dr Tommy Wood
Connect with Dr. Tommy Wood:
- Website: drtommywood.com
- Instagram: DrTommyWood
- Substack: Better Brain Fitness
- Podcast: Better Brain Fitness Podcast
Dr. Tommy Wood's Book (Pre-order now):
- The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)
Book Recommendations:
Attention Span by Gloria Mark - how to find focus for a fulfilling life.
The Comfort Crisis by Michael Easter - embrace discomfort to reclaim your wild, happy, healthy self.
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
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
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!