We are all after the perfect night's sleep, we know how it feeds optimal human performance, and we do most things right most of the time, but for many of us it just doesn’t quite come together enough of the time. In this show we will explore the sleep science basics, what the 25 proven ways are to set yourself up for a good night's sleep, what the key things to avoid doing are, how sleep gadgets can enhance our sleep, what sleep trackers show us, and what supplements might be able to help.

Get your pen ready, this is another tactical show on all things sleep.

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In this week’s episode, we continue our journey to total human optimisation with Part Two of our deep dive into the 10 science-based nutrition facts to live by

Last week, we covered the foundational principles, including the importance of calorie control, the benefits of the Mediterranean diet, and the power of a high-protein intake.

In today’s episode, we build on these with five more crucial principles, starting with a candid discussion about the effects of alcohol on your body and mind. Learn how extended fasting can give your body the break it needs, why culinary skills are key to long-term healthy eating, and how to identify and eliminate food sensitivities that may be holding you back.

Finally, discover the role of basic supplementation in filling nutritional gaps caused by modern life and farming practices.

Tune in to discover how these principles can ground your nutrition in science, helping you cut through the confusion and live a healthier, more optimised life.

Don’t forget to check out Awesome Supplements and download the Awesome Blueprint to start your journey to optimal health.

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The world of nutrition is one full of mistruths and confusion. Most feel they are forever struggling to get their diet right, their weight healthy, and balance it all with a fun life. But we can lean on science to get this right, it doesn’t have to be complicated. In this show I’ll outline 10 research proven facts in the world of nutrition that we can use to anchor how we eat, to allow us to thrive, perform well, be a healthy weight, and give ourselves a good chance of living into old age in a healthy way.

Get your pen and paper ready, this one is full of practical, useful take homes.

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Work life balance is something we are all aiming to achieve, and many quote it as not being possible, while many others quote that it needs to be a symbiosis of work and play, yet many people don’t enjoy their jobs, so a job feeling like play isn’t a reality for everyone. I have a different view.

There are several components to this conundrum. Our work life. Our home life. Our health and what we do to support it. Our responsibilities as parents or partners, then the goals we have for ourselves and the things we want to do with our lives. For all of this to work several things need to happen, we need to have a forever evolving identity that is unattached to certain things for happiness, we need to define what each area of our lives needs to have happen be in optimal function and harmony, we need to ensure we are shifting our perspective and expectations on what something will look like, and we need to be forever evolving our strategy for its time input to actually get the outcome we want.

I believe we can all be happy, we can all achieve work-life balance, we can have it all, but it's going to take a few shifts in our life practically, and in our mindset.

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Wim Hof has popularised ice baths and cold showers, but his attempts to permeate culture with the power of the breath seems to be falling short, this is my attempt to convince you to invest real time into it. I cannot speak highly enough of the power of breathwork, and the incredible thing is… it's FREE.

I’ve used it to transform myself over the last 2 years on a very deep mental and emotional level, and I really want others to experience its power. In this podcast I’ll talk you through my journey with breathwork, some of the different types of breathwork, how I’ve used it, the different ways you can learn it, some of the other techniques I've used alongside breathwork on my journey, and more.

Trust me, after this show, you’ll be doing breathwork, I feel it's THAT powerful.

Find a fundamentals course at: https://www.wimhofmethod.com/activities/activity-map

Download the Wim Hof app on the app store.

Download the ‘Waking up’ app on the app store.

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I’m on TRT, and to follow on from last week's show with Dr Robert Stevens I thought I would add a narrative to the statistics and topics discussed with my personal story with going on to TRT.

What were my levels before getting covid, after suffering with long covid, and what are they now. How has it affected my life? What was the journey going on it like? How did I cope with it physically and mentally? And what do I have to do every day to keep everything in check?

TRT isn’t a silver bullet, and with its rise in popularity we need to be careful who we listen to as it's not just a case of “shooting a bit of testosterone”.

TRT was a hard and long road, and it’s not just been about getting on TRT, that it solved all my problems - far from it, but it's been a road worth travelling as a man, here’s my story.

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Men’s testosterone is at an all time low, and is getting lower and lower year on year, but why is this? Why are so many men now needing TRT? What is the science behind this? And how does all of this link to male mental health?

Join me as I interview Dr Robert Stevens on the state of this pandemic. Dr Stevens is my personal doctor for my TRT, and through my research and experience working with him and his clinic, I felt he was the best guest for this podcast episode.

We explore the science of testosterone, why levels are falling, how it links to men’s mental health, how much our environment at play with this issue such as skin care, what toxins are causing the most problems with testosterone levels, when TRT becomes a needed and viable option for a man, why the NHS is not equipped to dig deeper into the issues surrounding men’s testosterone levels, and, if TRT is for life…

Check out Dr Robert Stevens Clinic: https://themenshealthclinic.co.uk/

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Why are men so depressed, frustrated and angry?

So many men struggle with feeling disconnected, low, maybe even depressed, and far removed from their sense of purpose, often facing overwhelm, sadness and isolation. Life can then feel flat, and modern societal pressures only add to this burden. You or your partner might feel stuck and unsure of where to start, and the term ‘crisis of masculinity’ just seems to ring a bell that strikes a chord in us, but one where no music seems to play.

This show, and this 3 part series, is a journey of understanding male mental health. Men, like everyone else, need to grow, evolve, and connect with their true selves. Society often expects men to suppress emotions and prioritise logic over feelings, leading to profound unhappiness and mental health struggles. This is where I will argue that there is NO crisis of masculinity.

In this episode, we look to uncover the reasons behind the high rates of depression among men. Could it be a crisis in masculinity, societal changes or physiological factors like declining testosterone levels, increased obesity, and sedentary lifestyles? Or is there much more to this conversation than meets the eye.

This episode isn't just about understanding the problem; it's about finding solutions.

By the end of this episode you'll understand the factors contributing to healthy male mental health, which of course links to our physical health, and have practical strategies to combat it.

Men, it's time to challenge what you know and take steps towards a healthier, happier life.

Download the Awesome Human Blueprint here: https://www.bencoomber.com/The-Awesome-Human-Blueprint-by-Ben-Coomber