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:

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"

Connect with Dr. Jules Strauss:

If you are training for endurance sport and tempted by fasting please check out this research first:

Fuel for the work required

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

Email: [email protected]

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💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

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:

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:

**If you are training for endurance sport and tempted by fasting please check out this research first:

Fuel for the work required

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

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:

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:

If you are training for endurance sport and tempted by fasting please check out this research first:

Fuel for the work required

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] and you might just hear it on a future episode!

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.

Key Points Discussed:

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.”

Connect with Dr. Tommy Wood:

Dr. Tommy Wood's Book (Pre-order now):

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

The aging athlete's journey doesn't have to mean inevitable decline. In this reflective episode, Simon and Bethany Ward revisit September's most impactful conversations, distilling key lessons from their discussions with running coaches Bobby McGee and Matt Pendola, plus Lucy Hurn's inspiring Iron Man journey through menopause.

From proprioception and fast-twitch muscle loss to hormonal chaos and identity questions, this episode tackles the real challenges facing athletes over 50 - and more importantly, the proven solutions that can keep you strong, durable, and competitive for decades to come.

Quote of the Episode

Key Talking Points

Key Takeaways

Practical Applications

If you want listen to the full podcast conversations, here are the links,

Bobby McGee & Matt Pendola - Part 1 - Why running performance declines so fast after 50

Bobby McGee & Matt Pendola - Part 2 - Solutions for maintaining running speed after 50

Lucy Hurn - Qualifying for Kona through the menopause

Beth & Simon Ward - Are you still an athlete if you have no races on the calendar

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

Your brain is your most valuable asset - yet most athletes spend more time maintaining their bikes than protecting their cognitive health. In this episode, Simon sits down with neuroscientist Dr. Tommy Wood to explore how endurance athletes can future-proof their brains and maintain sharp cognitive function well into their later years.

Dr. Wood, who has also worked with professional athletes in multiple sports including several Olympians and world champions and is releasing his book "The Stimulated Mind" in March 2026, shares his groundbreaking "3-S" model and explains why up to 70% of dementia cases may be preventable through lifestyle choices we make today.

Quote of the Episode

"The brain is essentially the same as your body - if you want bigger biceps, you need to do bicep curls. If you want a stronger brain, you need to challenge it with complex, novel activities throughout your life."

Key Talking Points

Key Takeaways

Dr. Tommy Wood's Book (Pre-order now):

Connect with Dr. Tommy Wood:

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.

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails.

In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready: the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough.

Together, they unpack how both men and women can protect their bone health, maintain strength through midlife and beyond, and build habits that last decades.

Quote of the Episode

“Use your future self as a motivator. I know 80-year-old Juliet pretty well now — and every time I’m doing something good for my bones and longevity, she’s waving her pom-poms.”

Key Talking Points

Key Takeaways

🔗 Links & Resources

Follow Dr Juliet McGrattan:

Website - https://drjulietmcgrattan.com

Instagram - @drjulietmcgrattan

Facebook - @DrJulietMcGrattan

LinkedIn - @DrJulietMcGrattan

Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/

Book Recommendation:

From Simon: Outlive by Peter Attia — exploring healthspan vs lifespan.

From Juliet:  The Power of Fun: How to feel alive again' by Catherine Price

From Catherine: This is going to hurt … by Adam Kay

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society 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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

In this episode of the Be Battle Ready podcast, Simon is joined by Tom Page and his partner Julia Saunders. Their story begins at Ironman Hamburg, where Tom’s race — and life — changed in an instant after a head-on collision with a motorbike on the closed course. While Tom was rushed to intensive care with serious injuries, Julia continued her first Ironman not knowing what had happened.

Together they share how they navigated the trauma of that day, the long road of rehab and recovery, and how they went on to cycle 19,200km through 27 countries. This conversation is about resilience, partnership, and finding perspective when life throws you the unexpected.

What You Will Learn in This Episode

Resources and Links

Check out Tom & Julia’s YouTube channel for an incredible video of their travels

1 year from Singapore to London

You can also follow their adventures on Instagram

Pedallingbikes

They also love reading and recommend the following books

Tom - How Not to Age by Dr Michael Greger

Julia - Roar by Dr Stacey Sims

Thanks for Listening 🙏

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their healthspan. You can join today CLICK HERE TO START YOUR MISSION

Check out my Instagram  and YouTube  channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

In this second part of my conversation with world-renowned running coach Bobby McGee and strength specialist Matt Pendola, we move beyond the challenges of ageing and dive straight into the solutions.

If part one painted the picture of why running performance declines after 50, today is all about how to fight back. From mobility and stability foundations to strength, power, and “broken endurance” running, Bobby and Matt lay out practical strategies that any athlete can implement to keep running strong well into their later years.

Whether you’re in your 40s, 50s, or 60s and want to maintain speed, resilience, and confidence on the run, this episode is packed with actionable advice.

What You’ll Learn

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.

Connect with Bobby McGee

Website - bobbymcee.com

Instagram - bobbymcgeerunning

Pendola Project - Run Form

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

Connect with Matt Pendola

Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol

Instagram: @PendolaProject

Facebook: PendolaProject

Matt recommended the following book:

Win the Inside Game by Steve Magness- I feel this book has helped me to navigate modern life's "threats" with tools on how to turn them into meaningful "challenges". 

Check out my Instagram  and YouTube  channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.

https://simon-ward.kit.com/battlereadyvanguard

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!

In this eye-opening first part of a two-part series, host Simon Ward sits down with world-renowned running coach Bobby McGee and strength specialist Matt Pendola to tackle a frustrating reality many over-50 athletes face: while swimming and cycling performance may hold steady, running seems to decline more sharply with age.

This isn't just anecdotal - it's a well-documented phenomenon that affects both male and female endurance athletes. The trio dive deep into the physiological, neurological, and cultural reasons behind this decline, setting the stage for practical solutions in part two.

Key Point 1: It's Neurological First, Physical Second

Your brain loses the ability to judge foot-to-ground distance, causing harder landings and longer ground contact times.

Key Point 2: Running is Biomechanically Unique Among the Three Sports

Unlike supported swimming and cycling with concentric contractions, running demands unsupported eccentric loading under massive forces.

Key Point 3: We Do What We're Good At (And Avoid What We Need)

Aging athletes gravitate toward endurance work while abandoning the sprinting, plyometrics, and strength training they desperately need.

Key Point 4: 70% of "Aging" is Actually Inactivity

Most performance decline attributed to age is actually due to lack of specific training - your greatest gains come from your greatest losses.

Connect with Bobby McGee

Website - bobbymcee.com

Instagram - bobbymcgeerunning

Pendola Project - Run Form

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

Connect with Matt Pendola

Website - Pendola Project and check out his programs including a free movement improvement assessment and protocol

Instagram: @PendolaProject

Facebook: PendolaProject

Connect with Us

If this episode resonated with you, share it with a training buddy or leave us a review on your favourite podcast platform.

Check out my Instagram  and YouTube  channels

Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life.

https://simon-ward.kit.com/battlereadyvanguard

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

Email: [email protected]

Sign up for Simon’s weekly newsletter

Sign up for Beth’s weekly newsletter

💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!