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 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

Recommended resources for listeners:

A couple mod highly recommended books

Gut by Giulia Enders

2 interesting research documents

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: [email protected]

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 [email protected] and you might just hear it on a future episode!

“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:

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

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, 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:

The physiological benefits:

Real-world success stories:

Overcoming the ego barrier:

Practical implementation:

Walking technique matters:

Recovery advantages:

Connect with Bobby McGee:

Website - bobbymcgee.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

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 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]

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 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!