Man Up / Man Down

In this episode of "Man Up/Man Down," hosts David and Volker interview Stuart Wallis, an associate director at Mace, a global construction and consultancy company. Stuart shares his involvement with the Lions Barber Collective (LBC), a charity aiming to reduce male suicide rates, particularly in the construction industry, where the suicide rate is alarmingly high.

Stuart discusses the creation of safe spaces through LBC's pop-up barbershops on construction sites, offering workers not only haircuts but also an opportunity for open conversations about mental health. The initiative aligns with Mace's commitment to employee well-being, emphasising mental health alongside physical safety. Stuart recounts personal motivations stemming from his wife's illness and the impact of COVID-19 on his family, highlighting the importance of workplace support.

The discussion also touches on the challenges within the construction industry, including job instability, isolation, and the traditional macho culture that often discourages open dialogue about mental health. The LBC's approach, through Barber Talk Light training, empowers barbers to engage in mental health conversations, providing a unique avenue for support that complements traditional mental health resources.

Stuart's enthusiasm for the LBC's mission is palpable, as he shares stories of the positive impact on workers' morale and mental well-being. He encourages other organisations to embrace similar initiatives, stressing the broader applicability beyond the construction industry.

The episode concludes with a call to action for more awareness and support for mental health in the workplace, emphasising the LBC's role in fostering a culture of openness and care within traditionally stoic industries.

You can find out more about the LBC here: https://www.thelionsbarbercollective.com/

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In this episode of "Man Up Man Down," hosts David and Volker welcome Roderick Lambert, who specialises in helping midlifers lose weight and regain metabolic health. Roderick shares his personal journey of struggling with obesity for 15 years until a doctor's warning prompted him to delve into nutrition and fitness, leading him to not only lose over 20 kilograms in six months but maintain it.

Roderick explains that obesity and related health issues stem from cellular and sub-cellular dysfunction, particularly within the mitochondria. He emphasises the importance of looking beyond just food and exercise, suggesting that light, water, and magnetism also play crucial roles in metabolic health.

The conversation covers the historical shifts in human lifestyle, particularly the move towards an industrialised society, which has led to increased indoor living, convenience food consumption, and a departure from our evolutionary dietary patterns. Roderick argues that these changes have disrupted our natural circadian rhythms and mitochondrial function, contributing to the rise in obesity and metabolic diseases.

He advocates for a diet high in animal protein for its bioavailability and satiety effects, and discusses the benefits of time-restricted eating and fasting. Roderick stresses that proper timing and quality of food, exposure to natural light, and managing artificial light exposure are key to resetting our body's internal clock and improving metabolic health.

The discussion also touches on the benefits of low-intensity steady-state exercise over high-intensity workouts for fat loss, and the importance of aligning eating patterns with natural circadian rhythms for optimal health.

Listeners are encouraged to explore Roderick's program and resources for more detailed guidance on achieving metabolic health and weight loss.

You can find out more about his programmes here:

Linkedin: http://www.linkedin.com/in/rodericklambert

Instagram tag: #midlifemetabolichealth

Facebook: Roderick Lambert

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In this episode of the "Man Up / Man Down” podcast, hosted by Volker Ballueder and David Pawsey, guest Jerry Colonna, a leading executive coach, and CEO of Reboot, shares profound insights into midlife, personal growth, and finding purpose. Jerry, known for his experience as a venture capitalist turned coach, discusses his journey through midlife, emphasising the importance of confronting inner turmoil to achieve a more conscious life.

Jerry's story includes a symbolic encounter with a spider during a soul-searching retreat, which led him to realise that worrying excessively about the future, especially about his children, was hindering his growth. This moment of clarity is memorialised by a tattoo of a spider, symbolising his lesson in worry and care. Jerry’s reflections on midlife are deeply personal, involving an internal battle where external success did not equate to internal happiness. His path to understanding involved introspection and recognising that true contentment comes from aligning one's internal and external worlds.

The conversation covers the challenges men face in midlife, highlighting societal pressures to accumulate wealth and status as measures of success. Jerry advocates for a redefinition of success, focusing on personal fulfilment, relationships, and emotional well-being rather than material achievements. He emphasises the value of introspection, therapy, and confronting one's fears and insecurities as critical steps towards personal growth and happiness.

Jerry also touches on the importance of legacy, viewing midlife as an opportunity to reflect on one’s contributions and the impact on future generations. He discusses his relationship with his father, exploring how understanding and forgiving past generational traumas can lead to healing and a sense of wholeness.

The episode concludes with Jerry offering advice to individuals navigating midlife, urging them to recognise that they are not broken but merely experiencing a natural phase of life that calls for self-examination and acceptance. He highlights the potential for growth and renewal, encouraging listeners to embrace their journey with openness and compassion towards themselves and others.

This episode provides listeners with a rich, thoughtful exploration of midlife, challenging conventional notions of success, and offering guidance on how to live a more authentic, fulfilled life. Jerry's insights inspire listeners to reflect on their own lives, confront their fears, and embark on a journey towards personal growth and self-discovery.

www.reboot.io

His books can be purchased on Amazon:

Reboot: Leadership and the Art of Growing Up

Reunion: Leadership and the Longing to Belong

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This solo/duo episode of Man up / Man down starts with a light-hearted banter between David and Volker, touching on personal anecdotes about local egg deliveries, dietary preferences, and their affinity for supporting local businesses. The chat meanders through personal histories, including living arrangements in London, reflections on commuting experiences, and transitions to more rural living for family and mental health benefits.

David and Volker explore their work-life balance, the shift towards online work, and the importance of local community engagement. They delve into endurance sports and personal challenges, highlighting the mental and physical aspects of preparing for and participating in marathons, triathlons, and ultra-marathons. The discussion reveals personal growth through these activities and the significance of setting and overcoming challenges.

The conversation shifts to future aspirations, such as swimming the English Channel and participating in other endurance events, juxtaposed with professional growth and the pursuit of qualifications in psychotherapy.

This reflects on the broader theme of life’s challenges, both self-imposed and circumstantial, and the value of perseverance, community support, and gratitude.

David and Volker conclude by encouraging listener engagement through their LinkedIn page and WhatsApp group, aiming to build a supportive

community for men to discuss various topics, including health, fitness, and personal development. They emphasize gratitude, resilience, and the importance

of community as they wrap up their insightful and multifaceted conversation.

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In this episode of "Man Up / Man Down," Tyler Slade shares his transformative journey from experiencing suicidal thoughts to becoming a mentor and guide in mental and physical health. He emphasises the importance of combining vulnerability with proactive action for mental well-being. Tyler's approach is grounded in the principles of community support, curiosity, courage, and consistent effort. He discusses how navigating life's ups and downs, encapsulated in his mantra of 'survive, strive, and thrive', is crucial for personal development. Tyler's personal struggles and experiences add depth and relatability to his insights on mental and physical health improvement.

If you are interested in any of his programmes or want to reach out to him, please get in touch via LinkedIn: https://www.linkedin.com/in/tylerslade/

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In this episode of Man Up Man Down, David and Volker host Glen Beamson, the Chief Technology Sponsor at Welldoing, a platform that matches individuals with the right therapist or coach. Welldoing, known for its support of mental health and self-improvement, has been a long-time supporter of the podcast. Glen, with a background in helping start-ups scale through technology and experience in big tech, is also a qualified executive coach with a passion for mental health and self-improvement. An interesting fact we discovered about Glen was his participation in the Desert Ultra, highlighting his adventurous spirit.

Glen shares his journey from working in big tech and international roles to seeking a more fulfilling path in start-ups focused on social impact, particularly in conservation and mental health. His move was driven by a desire for direct involvement in socially impactful work, contrasting with the indirect impact of his previous roles in banking and technology.

A significant part of the conversation revolves around Glen's unexpected venture into running an ultra-marathon, despite being advised against long-distance running due to his physical build. This experience, driven by a challenge and a sense of proving oneself, reflects a broader theme of overcoming obstacles and setting personal goals.

The discussion also touches on societal changes, the importance of having adventures, and the impact of technological advancements on employment and personal fulfilment. The role of AI in therapy and the potential for new job creation in areas yet to be imagined are explored, highlighting the dynamic interplay between technology, society, and individual aspirations.

Glen's reflections on his upbringing in a mining community and the impact of industrial closures on his family and community underscore the conversation. This personal history informs his views on the importance of work, community, and the pursuit of meaningful, impactful endeavours.

Overall, the episode delves into themes of resilience, the pursuit of personal growth and fulfilment, and the evolving landscape of work and technology. It reflects on the importance of adaptability, the pursuit of passions, and the significance of addressing mental health openly and supportively.

You can find out more about our sponsor Welldoing on www.welldoing.org

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James Wilson AKA The Sleep Geek is the host of the podcast taking the stress out of sleep. He founded his company kipmate, to help people understand their sleep better, and understand which tips and tools to try to get the best kip possible. He work with organisations, sports teams and individuals delivering seminars, drop in sessions and kipmate has sort your kip, its digital tool. He has worked with the likes of M&S, AB Worked Food’s, Ernst & Young and West Ham United, contributing to their triumph in the Europa Conference League last season.

He is a poor sleeper, whose family made beds and mattresses, and is on a lifelong journey to improve his own, and the world’s sleep.

Volker has monitored his sleep for many years, via his phone, smart ring, and his smart watch as well. Yet, James thinks the harder you try, the harder it gets to get good sleep. He often works with footballers, and they do use trackers. However, he prefers to work with people that don’t have a tracker, as the tracker suggest you might have had a good or bad night sleep yet doesn’t really help you as well. It’s not an intervention, it is a measurement tool.

James looked at 2 weeks’ worth of data from James and Volker and analysed it.

Volker thinks that he is a good sleeper, naps every lunch time and can fall asleep easily, and he has his sleep optimised. David on the other hand thinks that he isn’t a good sleeper at all, using various tools and over the counter medicines to help him sleep. He also wears earplugs as he lives on a main road. David can also not sleep on the spot e.g., naps, or on planes.

Further, David thinks he is in the middle of staying up late or getting up early, sleeping on his side or sometimes on his front. Whilst Volker definitely thinks he is a lark (getting up early) and falls asleep on his back, then sleeps on the right-hand side. An online test for indication can be found here.

James points out that you should have separate duvets for better sleep. Also, James hardly meets couples with the same sleep type. He also recommends a pillow that helps you with your neck and or your knees. A simple thing to help you with your sleep and neck pain for instance.

The three questions James asked us prior to the show was:

1.    How quickly do you fall asleep?

Volker answered that he falls asleep instantly which is a sign of sleep deprivation. David takes 5-30 minutes. That indicates him being a good sleeper.

2.    How often do you wake up during the night?

We all wake up at least 6 times a night, something that comes from our days as cave men protecting us from sable tooth tigers. But we only remember it when we are awake for 5 minutes or more.

3.    How tired are you around 10-11 am in the morning.

You should be awake at that time of the day. But it can be impacted by your routine.

Alcohol and stress impacts REM sleep (20%) which is our overnight counselling sessions where we process things that happen during the day. Deep sleep (20%) is more about physical recovery and Core Sleep is about 60% of our sleep.

You can find out more about James’ work and get in touch via the following links:

@TheSleepGeek

www.thesleepgeek.co.uk

www.kipmate.com

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In this podcast episode, host Volker and David, welcomed guest Ralph Montague. Ralph is a longevity coach and founder of the Longevity Clinic. Ralph discussed his work in the anti-ageing industry, a near-death experience, and his evolution into writing self-help books, which gives advice on how we can live longer, with better health.

Ralph recounts a traumatic incident where he was attacked in his sleep by his girlfriend's ex-boyfriend, leading to significant head injuries. However, Ralph believes that the knowledge he had gained, aided his recovery even utilized treatments from his previous business in skin micro-needling to help heal his wounds.

He shares his transition from investment banking and real estate to opening a chain of anti-aging and longevity clinics in Cardiff, Bristol, and Newport.

Ralph noticed that many clients seeking treatment to improve how they looked, as they got older had deeper internal issues, often related to stress.

This prompted him to shift focus from external aesthetics to internal well-being, incorporating therapies like hyperbaric oxygen therapy, cryotherapy, and red-light therapy.

Ralph describes his personal routine, which includes meditation, exercise, and a strict diet - emphasisng the importance of managing stress, sleep, and overall health. He also discusses his decision to abstain from sex for a period, focusing on his business and personal growth, and exploring the concept of hands-free orgasms, which he has written about.

Diet-wise, Ralph maintains a simple, organic diet, with staples like porridge, eggs, and vegetables, emphasizing the importance of healthy eating in longevity. He comments on the impact of inflation on food prices and his philosophy of optimizing life for health and well-being.

Addressing sleep and stress, Ralph offers practical tips, including the importance of meal timing, consistent sleep schedules, reducing blue light exposure, and understanding the psychological aspects of stress management. He advocates for a simple, straightforward approach to handling stress, focusing on accepting reality and controlling what one can.

As the conversation wraps up, Ralph mentions his books available on Amazon, "Stop Killing Yourself" and "Stop Waking Up Tired," and his upcoming book on stress management. He also highlights his clinic's services, offering sleep and stress workshops for companies looking to optimize employee performance.

The episode concludes with Ralph's offer to provide copies of his book to the hosts, and plans for a future conversation to delve deeper into various topics, including adaptogens for sleep and stress management.

You can find out more about Ralph on his website or the Longevity Clinic.

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In this podcast episode, David and Volker engage in a candid and wide-ranging discussion about personal habits, productivity, and the challenges of maintaining New Year's resolutions. The conversation starts with the struggle to maintain New Year's resolutions and the importance of setting realistic goals.

David shares insights into his approach of setting goals rather than resolutions, emphasising the value of looking back at past achievements to inform future objectives. Both highlight the significance of personalised strategies, including the adoption of routines that align with individual lifestyles and values. They discuss the importance of flexibility in goal setting and the necessity of adapting plans as life circumstances change.

Throughout the conversation, they touch upon various strategies for enhancing productivity, such as time blocking, habit stacking, and the benefits of incorporating exercise and mindfulness into daily routines. They also explore the concept of 'mind fasting' as a way to give the brain a break from constant stimulation.

The discussion delves into the importance of not being overly rigid with habits and routines, acknowledging that it's okay to miss a gym session or deviate from a set schedule occasionally. They emphasise the importance of self-care and listening to one's body and mind's needs.

Towards the end, they share personal anecdotes and tips for regaining focus and motivation, suggesting that even a brief commitment to an activity can help overcome inertia. The conversation concludes with encouragement for listeners to find what works best for them and to seek support within their community, including the WhatsApp group from Man Up / Man Down.

Overall, the episode offers a relatable and pragmatic take on managing personal habits, goals, and the challenges of sustaining motivation beyond the initial enthusiasm of New Year's resolutions.

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In this podcast episode of "Man Up / Man Down," Charlie Hoare, an executive coach and author, discusses his personal journey dealing with anxiety and depression, which inspired his book on male mental health.

Charlie talks about how our parents’ generation had a very different upbringing, with the mantra of “a stiff upper lip” and not really expressing their emotions. Despite having a close, loving relationship with his own parents, Charlie expresses this is not the way he wants to raise his own children.

Like Man Up / Man Down, he wants to encourage the next generation to be more open about their emotions and mental health, to further destroy the stigma of discussing these issues.

He shares his experiences transitioning from working in the food and drink industry to coaching, focusing on wellbeing and performance.

Charlie also recounts his experience of bullying, which had a major impact on his life. This resulted in him reaching out to his bully years later. They met up and Charlie describes how his bully had been holding regret about his behaviour at school.

Charlie also reveals how he and his now wife, decided to cycle from Malaysia to the UK. This was despite not really having any cycling experience. Although the early stages of the journey resulted in tension and a few arguments, it ultimately proved a transformative experience that brought them closer together.

Charlie says that the epic cycling trip gave him a greater appreciation of kindness in the world – coming across strangers who had little in the way of material possessions but offered food and hospitality when they needed it.

He emphasises the importance of defining personal success and adapting to life's challenges, underscoring the evolving cultural understanding of mental health across generations.

You can find out more about Charlie on his website https://www.charliehoare.com

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