Guidance

Actionable steps, real tools, and curated products to rebuild your health, purpose, and confidence — from the inside out.

Let's Talk About Sleep!

“Sleep is an investment in the energy you need to be effective tomorrow.”

Sleep is essential for men’s mental and emotional well-being, playing a crucial role in staying calm and making clear, rational decisions. A well-rested mind is better equipped to handle stress, reduce anxiety, and maintain emotional balance throughout the day.

Quality sleep enhances clarity of thought, sharpens focus, and improves memory—all of which are vital for navigating personal and professional challenges. Moreover, regular, restorative sleep promotes a more positive outlook on life, boosting confidence and resilience.

For men aiming to show up fully in their relationships, careers, and personal goals, prioritising sleep is not just self-care—it’s a smart and powerful investment.

Here are some strategies that really helped me:

  • Without good sleep, you simply can't function well. Remember: “Sleep is an investment in the energy you need to be effective tomorrow.”

  • Find the amount of sleep that works best for you—too much can be just as unhelpful as too little. Avoid staying up too late.

  • Instead of lying in bed for 8–9 restless hours, aim for 6–7 hours of quality sleep. Waking up at the same time each day and jumping in the shower can set a solid rhythm.

  • Drink a pint of water at least 20 minutes before your first coffee or caffeine fix of the day.

  • It may sound cliché, but moving your body after work really helps—especially if you've been at a desk or driving all day. Even light activity or doing small tasks at home can make a difference.

  • Start your day by setting 3 achievable goals, and end it knowing you accomplished something—it’s a big mental boost.

  • If you have kids, make time for them at bedtime. Have meaningful chats—“Best bit of the day” became a great bonding ritual for me and my boys. Reflecting on the positives can lift your mood.

  • And the toughest one... try to cut back on alcohol. Yeah, I know—Boooo!

Here are some products with links that really helped me:

  • Melatonin gummies – I used to struggle with switching off at night, but taking one or two about an hour before bed really helped me fall asleep quickly and more easily.

  • Magnesium and Zinc – These are must-have day to day supplements for men. Magnesium, in particular, is great for relaxing your muscles and calming the nervous system, making it easier to get quality sleep.

  • Basic stretching – Surprisingly effective! A few gentle stretches before bed relaxed both my body and my mind. I also highly recommend getting a peanut ball—it works wonders on tight shoulders and your upper back.

  • Grounding sheet – I was pretty sceptical at first, but honestly, I noticed a difference—especially helpful for me with some mild nerve issues.

  • Low or alcohol free beer alternatives – Okay, it’s not quite the same as the real thing, but it works—especially during the week. Even just having one on a Friday night can trick your brain into relaxing, without the sleep disruption alcohol brings.

If you are struggling with the amount of alcohol you drink then why not try this Powerful Stop Drinking Program by Simon Chapple at besober.co.uk.

Let's Talk About Mental Wellbeing!

"You don't have to control your thoughts; you just have to stop letting them control you."

Mental wellbeing is just as important for men as physical health, yet it’s often overlooked. When your mind is calm and balanced, you’re better equipped to make clear, thoughtful decisions—even under pressure.

Taking care of your mental health helps reduce anxiety, improves focus, and brings a greater sense of clarity to everyday life. It also supports positive thinking and emotional resilience, which are vital in navigating just the challenging world that men find themselves in these days especially when also dealing with life changing situations.

Prioritising your mental wellbeing isn’t a sign of weakness—it’s a powerful step towards becoming the best version of yourself.

Here are some strategies that really helped me:

  • Sleep, sleep, sleep! It’s the foundation for everything—your mood, your energy, and your ability to cope.

  • Focus on the present. You can’t change the past, so let go of any guilt or anger. The future is unpredictable, and most of what we worry about never actually happens. Being present helped me show up better for my family and friends.

  • Give yourself permission to pause. Be kind to yourself and check in with what you truly need. It’s not selfish—it’s necessary and will make you show up as the man you want to be.

  • Get outside. A bit of fresh air and space can shift your perspective. Being stuck indoors can make problems feel much bigger than they are.

  • Move your body. No need to train like an athlete—just don’t sit around all day. Even a short walk or light activity can do wonders for your mind.

  • Connect with your mates. Social time isn’t a luxury—it’s essential. Talking, laughing, or just being around good people can ease anxiety and stop problems from piling up. Read this article"Why men need mates"

  • Use free resources. There’s loads of great videos and tools out there. You don’t have to face everything alone—we’re not meant to.

Here are some products and resources with Links that really helped me:

  • NMN Capsules– These naturally boost NAD levels, which decline as we age. The benefits are huge—personally, I’ve noticed sharper thinking and much better memory recall since taking them regularly.

  • Vitamins – There are loads out there, but these are a few key ones I believe every man should consider:

    • Vitamin D3 with K2– A total game changer for me. Since taking this consistently, I haven’t had a cold—even without getting the flu vaccine.

    • Magnesium– Great for muscle recovery, sleep, and overall relaxation.

    • Zinc – Supports immune function and helps maintain energy levels.

    • The 9 Essential Amino Acids – Crucial for recovery, energy, and general vitality.

    • B12 Complex – Helps with energy, focus, and mood.

    • Methyl Folate – Supports brain function and is especially helpful if you struggle with low mood or energy.