In this episode, I reflect on a week of thinking — prompted by the previous weeks podcast conversation with David and by time spent travelling, thinking, and joining a few dots. The episode centres on a simple but important idea: there are five things every man needs to know — and do — when it comes to their health. Nothing dramatic. Nothing complicated. Just practical reminders that matter more than most of us like to admit. This is an episode about noticing earlier, staying connected, and choosing renewal before life forces the issue. The five things every man should know and do when it comes to their health 1. Spend time with people who make you feel good Stay connected. Your mates matter. Spending time with people who lift you up is good for your health — mentally and physically. Catch up regularly. Check in. Make time. 2. Talk more You don’t need to be an expert, and you don’t have to have the answers. Just being there for someone — listening and talking — can be life-saving. 3. Know the numbers Know what’s normal for you. Talk to your doctor about key health markers and risks. If you have a family history, have the conversation earlier. Knowing the numbers gives you options . 4. Know thy nuts. Simple. Get to know what’s normal for your body. Give them a check regularly and go to the doctor if something doesn’t feel right. Simple, but important. 5. Move more Add more movement to your day. Do more of what makes you feel good. Walk instead of driving. Take the stairs. Get off the bus one stop earlier. Small changes add up. Renewal This episode also connects to Gareth’s new programme, Renewal. Renewal is for men who are capable, busy, and often carrying a lot — work, responsibility, pressure — but who know something needs recalibrating. It’s not about stopping. It’s not about walking away. It’s about recovering clarity, rebuilding energy, and making intentional changes before pressure turns into damage. Why this episode matters Most health problems don’t arrive suddenly. They build quietly, while we’re busy, distracted, or telling ourselves we’ll deal with it later. Renewal doesn’t have to wait for a breaking point. Sometimes it starts with noticing — and doing a few small things consistently. That's the spirit of a Thinking Biker. Get in touch If this episode resonates, or if you’re curious about Renewal, you can message Gareth on LinkedIn. Until next time, Gareth

Welcome back to The Thinking Biker — and if you’re new here, a warm welcome wherever you’re listening from in the world. It’s been a few weeks since I last released an episode, so this one feels like a proper reset: a calm, honest conversation with someone I’m genuinely proud to have as a friend.

In Episode 13, I’m joined by David Hunter — one of the funniest, kindest people I know, and (quietly) one of the most disciplined. David and I train together at 6am on Mondays, Wednesdays and Fridays, and if you’ve ever wondered what consistency looks like in real life… it often looks like someone arriving early, wrapped in layers, doing stretches in the corner, and simply showing up again and again.

David shares his journey into health and fitness, what drew him into a men’s circuit-style gym routine, and how the small habits around training — stretching, steps, food, sleep — can stack up into something bigger than “getting fit”. And then the episode takes a serious turn. David talks openly about a major health scare, what recovery looked like, and what it taught him about noticing early warning signs — and not trying to “just push through” when something feels off.

There’s also plenty of David being David: movement and stretching insights, practical routines, the “168 hours in a week” perspective, and the simple philosophy of giving yourself small wins — what he calls “chufty badges” — for turning up, staying consistent, and doing the basics well.

This episode is for anyone who:

wants to rebuild health and fitness without drama,

is navigating midlife energy changes or warning signs,

values routine, simplicity, and realistic discipline,

needs a quiet nudge to ask for help sooner, not later

Thanks for listening — I hope David’s story gives you something useful, and maybe a small moment to reflect on what you might want to take care of next.

Until next time,

Gareth

 Sparks: Gym Lessons, Quiet Leadership & Positive Role Model

📝 Episode Summary:
In this special episode of The Thinking Biker, host Gareth Mills kicks off a new chapter for the podcast—bringing in real-life voices who live and lead with purpose.

This week’s guest is Sparks—a training partner from the gym who embodies what it means to be a positive role model. He’s got the six-pack, sure—but more importantly, he’s got heart, humility, and a learning mindset that sets him apart.

Together, we dive into:
– The power of showing up with quiet consistency
– How gym training shapes identity and resilience
– Why learning never stops, no matter your age or abs
– The importance of surrounding yourself with forces for good

Whether you're into fitness, leadership, or just real conversations that leave a mark, this one’s worth the listen.

🌱 Plus...
Gareth shares where The Thinking Biker is heading next—with reflections from the road, lessons from the allotment, and more guests who inspire by how they live.

In this episode I give updates on my charity fundraising efforts for Mens Health.

Here is a link https://movember.com/m/millsmctashface?mc=1

I also share lessons from my discoveries in AI and team development work.

And of course....

Five lessons from motorcyling and what I have learned about Confidence.

Lessons that can easily be applied in life or work.

I hope you enjoy !

Gareth

Gareths Fundraiser

Every time I get on my bike.

I think of the big word.

Confidence.

What will the ride be like ? Will it go well ? Will I get there safely ?

A lot is down to that thing called Confidence.

And it's just the same in life.

Almost every day we are faced with situations where we have to give something a go.

Have the bravery to make a mistake.

Sometimes in front of others.

And the bounceback, the resilience to start all over again, if it goes wrong.

In this episode, I will unpack a little thinking that I take on every journey that I make to make sure that I enjoy my rides and most importantly, come back in one piece. 

Safely. And Confidence still intact.

I hope that you enjoy.

Gareth

Yes. Janet Jackson and Luther Vandross were absolutely right and The best things in life are free.

So come on guys, pick up your phone and make that call....

In this episode I will share some learnings that I have had about how Keeping In Touch with others can help us to get through some of the toughest experiences that life can throw at us.

I hope that you enjoy.

Gareth

In this episode I will share the learnings that a little wasp gave me when I was out on a nice countryside ride to St Neots !

And yes.

It stung me...

And yes.

It DID hurt :-)

In this episode I share a story of the positive impact that a simple email had on my week and unpack how we can all do this too !

I also provide a short overview of the six other podcasts that have been recorded so far too. In case you have missed them. How could you ! 

I hope that you enjoy this episode and find the learnings helpful.

Have a great week.

Gareth

In this episode I will share two things that define all standout leaders.

From Her Majesty Queen Elizabeth II to Mahatma Ghandi.

Mother Theresa to Princess Diana.

Paul McCartney to David Grohl. Barrack Obama to Winston Churchill.

They ALL have or had it.

All great leaders display these two characteristics and yet most of us don't even notice.

And the good news is that we can learn just how to do the same.

In this episode I share stories, the science and some practical things we can do to do follow their lead. I hope that you enjoy and find this helpful.

If you do. Please share !

And any feedback is welcome at [email protected]

All the best

Gareth

PS and also the bad leaders don't have it. And you can spot that too !

Hi there

Has anyone said to you "Yeah I'm fine", when you asked them how are they doing ? Yes often ? That's what my experience has been too.

And yet when we delve a little deeper, we can sometimes discover how they really are.

In this episode I share a story of when I asked that question of a biker, at the side of the road and what follows gave me a lesson I carry to this day.

I hope that you enjoy this episode and the website that I mention is www.thezerosuicidealliance.com, if you would like to find out more.

Thank you for listening in and please do give me any feedback at [email protected].

Thank you

Gareth