In the UK, 82% of adults drink alcohol, 48% of adults drink once per week, yet it is widely known as a toxin to the body on many levels, and it’s primary action is a depressant. 5% of all deaths worldwide are linked to alcohol, with alcohol related issues rising significantly since the pandemic.

But, alcohol is a cultural and societal norm, it's everywhere and it’s totally normal to drink it, more normal than any other drug in circulation. It’s used to enjoy yourself, unwind, relieve stress, and escape your problems.

So the question is, how much is too much, is one drink ok, or are we missing its true effects not just on our physical health, but on our mental health. And if you exercise and drink, is it ok, or holding you back?

I’ve been particularly interested in this since going alcohol free. It’s been 6 months now, and in this podcast I’ll share my experience, some physiological statistics around alcohol use, how I accidently started this experiment, and my argument for a life without alcohol. With a special guest segment, Ruari Fairbairns from ‘One Year No Beer’.

As ever, come to this show with an open mind….

Follow Ruari @rfairbairns

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Caffeine is the world's most popular drug, but is it serving us in the way we use it? I’ve gone caffeine free several times, so I’ve tested this a lot, and I’ve now found a sweet spot in my life, which is still very low in caffeine.

In this show I’ll explore why I think caffeine has a dark side, how it could be negatively affecting your health optimisation efforts, its relationship with stress, why people with heart issues get told to cut down, what's really the issue, what the different types of energy are, and more.

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We are all after the perfect night's sleep, we know how it feeds optimal human performance, and we do most things right most of the time, but for many of us it just doesn’t quite come together enough of the time. In this show we will explore the sleep science basics, what the 25 proven ways are to set yourself up for a good night's sleep, what the key things to avoid doing are, how sleep gadgets can enhance our sleep, what sleep trackers show us, and what supplements might be able to help.

Get your pen ready, this is another tactical show on all things sleep.

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In this week’s episode, we continue our journey to total human optimisation with Part Two of our deep dive into the 10 science-based nutrition facts to live by

Last week, we covered the foundational principles, including the importance of calorie control, the benefits of the Mediterranean diet, and the power of a high-protein intake.

In today’s episode, we build on these with five more crucial principles, starting with a candid discussion about the effects of alcohol on your body and mind. Learn how extended fasting can give your body the break it needs, why culinary skills are key to long-term healthy eating, and how to identify and eliminate food sensitivities that may be holding you back.

Finally, discover the role of basic supplementation in filling nutritional gaps caused by modern life and farming practices.

Tune in to discover how these principles can ground your nutrition in science, helping you cut through the confusion and live a healthier, more optimised life.

Don’t forget to check out Awesome Supplements and download the Awesome Blueprint to start your journey to optimal health.

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The world of nutrition is one full of mistruths and confusion. Most feel they are forever struggling to get their diet right, their weight healthy, and balance it all with a fun life. But we can lean on science to get this right, it doesn’t have to be complicated. In this show I’ll outline 10 research proven facts in the world of nutrition that we can use to anchor how we eat, to allow us to thrive, perform well, be a healthy weight, and give ourselves a good chance of living into old age in a healthy way.

Get your pen and paper ready, this one is full of practical, useful take homes.

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Work life balance is something we are all aiming to achieve, and many quote it as not being possible, while many others quote that it needs to be a symbiosis of work and play, yet many people don’t enjoy their jobs, so a job feeling like play isn’t a reality for everyone. I have a different view.

There are several components to this conundrum. Our work life. Our home life. Our health and what we do to support it. Our responsibilities as parents or partners, then the goals we have for ourselves and the things we want to do with our lives. For all of this to work several things need to happen, we need to have a forever evolving identity that is unattached to certain things for happiness, we need to define what each area of our lives needs to have happen be in optimal function and harmony, we need to ensure we are shifting our perspective and expectations on what something will look like, and we need to be forever evolving our strategy for its time input to actually get the outcome we want.

I believe we can all be happy, we can all achieve work-life balance, we can have it all, but it's going to take a few shifts in our life practically, and in our mindset.

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Wim Hof has popularised ice baths and cold showers, but his attempts to permeate culture with the power of the breath seems to be falling short, this is my attempt to convince you to invest real time into it. I cannot speak highly enough of the power of breathwork, and the incredible thing is… it's FREE.

I’ve used it to transform myself over the last 2 years on a very deep mental and emotional level, and I really want others to experience its power. In this podcast I’ll talk you through my journey with breathwork, some of the different types of breathwork, how I’ve used it, the different ways you can learn it, some of the other techniques I've used alongside breathwork on my journey, and more.

Trust me, after this show, you’ll be doing breathwork, I feel it's THAT powerful.

Find a fundamentals course at: https://www.wimhofmethod.com/activities/activity-map

Download the Wim Hof app on the app store.

Download the ‘Waking up’ app on the app store.

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I’m on TRT, and to follow on from last week's show with Dr Robert Stevens I thought I would add a narrative to the statistics and topics discussed with my personal story with going on to TRT.

What were my levels before getting covid, after suffering with long covid, and what are they now. How has it affected my life? What was the journey going on it like? How did I cope with it physically and mentally? And what do I have to do every day to keep everything in check?

TRT isn’t a silver bullet, and with its rise in popularity we need to be careful who we listen to as it's not just a case of “shooting a bit of testosterone”.

TRT was a hard and long road, and it’s not just been about getting on TRT, that it solved all my problems - far from it, but it's been a road worth travelling as a man, here’s my story.

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