Simon Ward, Be Battle Ready - The podcast for strength, resilience, and longevity

Simon Ward
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The Be Battle Ready podcast is where everyday athletes, adventurers, and seekers of strength come to forge resilience - in body, mind, and spirit. Hosted by coach Simon Ward, each episode explores the true pillars of endurance: purposeful training, nourishing nutrition, restorative sleep, a resilient mindset, and the art of recovery. It’s designed especially for those in their 40s, 50s and beyond who refuse to rust - men and women who know that age is no excuse to stop sharpening the blade. Whether you’re preparing for your next Ironman, rebuilding after setback, or simply training for the demands of life itself, this show will help you stay Battle Ready: strong, adaptable, and unbreakable. Expect conversations with world-class coaches, scientists, and everyday warriors - those who walk the path of longevity and high performance - sharing wisdom, tactics, and stories from the front line of endurance. 👉 Subscribe now and step inside the ranks of the Battle Ready Society -  where strength is forged, and rust never wins.

  1. 6 DAYS AGO

    Episode 1: Understanding Fasting and Nutrition - The Science Behind What Happens When We Fast

    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: Our evolutionary relationship with fasting: Humans evolved with intermittent access to food, developing metabolic flexibility to switch between glucose and fat burning during feast and famine cycles. The fasting timeline - what happens hour by hour: From overnight fasting (insulin drops, fat burning begins) to extended fasting (liver glycogen depletion, ketone production) and the physiological stress responses that occur. Understanding hunger signals: How appetite hormones like ghrelin and satiety signals work, why hunger often disappears during fasting, and the difference between true hunger and habitual eating patterns. The real benefits backed by science: Improvements in insulin sensitivity, glucose control, and body composition - but with the important caveat that most studies are done on metabolically unhealthy populations, not athletes. Fasting as physiological stress: Why fasting increases cortisol and adrenaline, and how this compounds with training stress in athletes. 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: Website: totalendurancenutrition.com Instagram: @drjulesstrauss_nutritionist 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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter 💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

    41 min

  2. 29 OCT

    Creatine, Brain Health, and Ageing Strong — with Dr Tommy Wood

    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. Together, they unpack how creatine works, who should consider supplementing, the differences between athletic and cognitive benefits, and why it might be particularly valuable for older athletes and post-menopausal women.   Key Points Discussed: Creatine as a brain protector: Originally known for supporting strength and power, creatine also acts as an energy buffer for the brain, helping maintain cellular energy after head trauma and possibly reducing cognitive decline. Who benefits most: While everyone can gain from adequate creatine levels, the strongest evidence shows benefits for older adults, athletes at risk of head injury, and women in peri- and post-menopause — particularly for memory and bone health. Dosing, loading, and myths: You don’t need the old “loading phase.” Regular small doses (3–5 g daily) are safe and effective. The minor weight gain some notice is simply better muscle hydration, not “bloating.” Sleep, mood, and cognition: Studies show creatine can offset mental fatigue and cognitive decline during sleep deprivation, and even support mood when used alongside standard therapy for depression. Safety and practical takeaways: Creatine monohydrate (especially the Creapure® form) remains the gold standard. It’s safe for most people, though those with kidney issues should consult their doctor. Foods like sardines, herring, mackerel, and red meat also provide natural sources.   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.” — Dr Tommy Wood   Connect with Dr. Tommy Wood: Website: drtommywood.com Instagram: DrTommyWood Substack: Better Brain Fitness Podcast: Better Brain Fitness Podcast   Dr. Tommy Wood's Book (Pre-order now): The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)   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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    39 min

  3. 22 OCT

    The 70% Rule: Why Most 'Aging' Is Actually Reversible - September Podcast Summary

    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 "70% of what we call aging is about inactivity. The areas where you've made the biggest losses over time are the areas where you can make the biggest gains." - Bobby McGee   Key Talking Points The Proprioception Problem - Why losing your "feel" for the ground costs you speed and how to restore it Fast-Twitch Muscle Recovery - he 5-10% per decade loss isn't permanent if you train smart Broken Endurance Strategy - Bobby McGee's run-walk approach for better performance Training Through Menopause - Lucy Hearn's practical advice for navigating hormonal chaos Identity vs. Performance - Are you still an athlete without a race on the calendar? The Minimum Effective Dose - How little training can still deliver results as you age   Key Takeaways Listen to your body and respect its signals - Fatigue from hormones feels different than training fatigue Eat more protein - Your body becomes less efficient at processing it as you age Do what makes you uncomfortable - Avoid only the "safe" training you've always done Start with mobility, then stability, then strength - Build your foundation before adding power Be flexible with your training plans - Consistency matters more than perfection Focus on what you can control - Sleep routines, nutrition timing, and recovery habits   Practical Applications Try the cross-hopping drill to assess your proprioception Implement run-walk intervals in training and racing Include 4-6 rep strength work with longer rest periods Track symptoms to identify patterns during hormonal changes Prioritise protein at every meal, especially during menopause   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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    1h 6m

  4. 15 OCT

    Brain Health & Dementia Prevention with Dr. Tommy Wood

    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." Dr. Tommy Wood Key Talking Points The Preventable Nature of Dementia – Why 45-70% of dementia cases could be avoided through lifestyle interventions The 3-S Model – Stimulus, Supply, and Support as the foundation of brain health Cognitive Stimulation Beyond Crosswords – Languages, music, complex motor skills, and social connection The Athlete's Advantage – Why complex sports like orienteering beat simple endurance for brain health Nutrition for Neuroplasticity – Omega-3s, B vitamins, and the critical role of energy availability Key Takeaways Challenge your brain like you challenge your body – Novel, complex activities drive neuroplasticity Social connection is medicine – Isolation and loneliness are major dementia risk factors Energy availability matters – Under-fueling affects brain health as much as physical performance Sleep is when adaptation happens – Both physical and cognitive improvements occur during rest It's never too late to start – Even in your 60s and 70s, the brain responds to new challenges   Dr. Tommy Wood's Book (Pre-order now): The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Release: March 24, 2026)   Connect with Dr. Tommy Wood: Website: drtommywood.com Instagram: DrTommyWood Substack: Better Brain Fitness Podcast: Better Brain Fitness Podcast   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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    1h 4m

  5. 8 OCT

    Strong Bones, Strong Future — How to Stay Unbreakable

    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.” — Dr Juliet McGrattan   Key Talking Points Bone Health Basics – Why both men and women need to take bone strength seriously, not just post-menopausal women. Hormones & HRT – How menopause, testosterone, and modern HRT options affect bone density and long-term health. Strength & Impact Training – Why bones need load, impact, and multidirectional movement to stay strong. Nutrition Foundations – Getting calcium, vitamin D, and protein right — plus fuelling properly for endurance. Sleep, Recovery & Lifestyle – How rest, sleep, and everyday movement protect your healthspan as much as your bones.   Key Takeaways Bones need impact – Walking, hopping, lifting, and loading keep your skeleton strong. Endurance isn’t enough – Running, cycling, or swimming alone won’t protect bone density. Fuel properly – Under-eating and low energy availability are major risks for bone loss. Recovery matters – Sleep and rest are when your bones and muscles actually rebuild. Train for your future self – Every strength session today is an investment in how you’ll move at 80.   🔗 Links & Resources Royal Osteoporosis Society:  — practical guidance on exercise and nutrition. NHS guidance on Osteoporosis 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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    1h 23m

  6. 1 OCT

    From Trauma to Triumph: Tom Page and Julia Saunders on Resilience, Recovery and Riding 19,000km

    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 How Tom coped with a devastating accident and what it taught him about resilience Julia’s perspective on racing while not knowing what had happened to Tom Why rehab demands the same discipline and mindset as Ironman training How their year-long world cycling trip helped rebuild confidence and strength The lessons this experience offers about perspective, gratitude, and living fully   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. Get in early and be first in the fight.   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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    1h 13m

  7. 24 SEPT

    Running Stronger After 50: The 4-Step Solution (Part 2) (with Bobby McGee & Matt Pendola

    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 Why mobility and stability are the true foundation before strength work The role of power training (and why it matters more than brute strength) How the soleus muscle acts as your “second heart” — and why training it is essential The benefits of broken endurance running (run-walk strategies that actually make you faster) Gender-specific considerations: mobility vs. stability focus for men and women How to reframe ageing as an opportunity for your biggest gains 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. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   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. Get in early and be first in the fight. 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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    1h 2m

  8. 17 SEPT

    Running Performance After 50: Why It Declines More Than Swimming & Cycling (Part 1)

    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. Subscribe now to make sure you don’t miss upcoming episodes on fasting, midlife performance drops, and more awkward questions from Beth.   Check out my Instagram  and YouTube  channels Join the BattleReadySociety - For those who want to be ready for anything — adventure, challenge, life. Get in early and be first in the fight. 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 Website: www.simonward.co.uk Email: Simon@thetriathloncoach.com Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!

    45 min
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About

The Be Battle Ready podcast is where everyday athletes, adventurers, and seekers of strength come to forge resilience - in body, mind, and spirit. Hosted by coach Simon Ward, each episode explores the true pillars of endurance: purposeful training, nourishing nutrition, restorative sleep, a resilient mindset, and the art of recovery. It’s designed especially for those in their 40s, 50s and beyond who refuse to rust - men and women who know that age is no excuse to stop sharpening the blade. Whether you’re preparing for your next Ironman, rebuilding after setback, or simply training for the demands of life itself, this show will help you stay Battle Ready: strong, adaptable, and unbreakable. Expect conversations with world-class coaches, scientists, and everyday warriors - those who walk the path of longevity and high performance - sharing wisdom, tactics, and stories from the front line of endurance. 👉 Subscribe now and step inside the ranks of the Battle Ready Society -  where strength is forged, and rust never wins.

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