It's the most important macronutrient, but should your protein intake increase as you age? Read time: 6 minutes How are those resolutions going so far? I was having a chat with someone on LinkedIn today, and they told me that they've already thrown the towel in on theirs. If you're reading this, and I know you are, get your sh*t together 👊🏻😂 Talking of resolutions, if there's one resolution I would like everyone to set this year, it's the following: Eat enough protein. Honestly, if you're...
8 days ago • 7 min read
No more playing games! Read time: 3 minutes Boy, am I tired! What happened to having a break and feeling refreshed when you return? For the first time EVER, I took almost two weeks off work and barely opened my laptop. 5 days in Ireland, 7 in the UK, Christmas, New Year's, a once-in-a-lifetime wedding, a trip to Longleat, flight delays, and lost luggage... Oh, and I'm certain I've now got a cold. But I wouldn't change any of it. I might feel tired physically, but mentally I'm ready to fight a...
16 days ago • 4 min read
Before I get into things, I have a video you CAN'T miss. It dropped on my NEW YouTube channel last night. I give you a simple goal-setting framework, as well as a 3-step process that will help you lock down the right habits next year - I promise you! Please go check it out, and then hit the like and subscribe button while you're there ⤵ ▶️ The 3 Step Process That Guarantees Better HEALTH in 2026 I wanted to drop into your inbox for one final time this year before I break for Christmas. I've...
about 1 month ago • 1 min read
How to enjoy the festive period without turning January into damage control Read time: 5 minutes T-minus 9 days until that big fat dude in the bright red suit slides down your chimney and delivers you the goods. I told my fianceé yesterday morning that when I was a kid, I was 100% convinced that I heard Santa on the roof. Little 10-year-old Mark heard bells and the patter of hoofs. To this day, I'm still not convinced that he wasn't up there. So, while I'm not here to debate the legitimacy of...
about 1 month ago • 5 min read
We're well and truly into the final month of the year, which means a few things:1. I'm now blasting Christmas music around the apartment and singing without a musical note in my head. 2. I will be watching this video at least 2-3x times per week. 3. People will be burnt the F*CK OUT! So, in today's newsletter, I'm cutting through the BS and giving you a plan so you can go into 2026 feeling refreshed, rather than a burnt out sorry excuse of yourself. Can you tell I've had enough caffeine today...
about 1 month ago • 6 min read
It's crazy for me to think, but I've been in the coaching world for over a decade now! It's literally the only job I've ever had, unless you count selling credit-building cards for less than a day when I first moved to London in 2015. I've told that story before, and it's bloody hilarious 😂 If you don't know it, msg me, and I'll share the details. The point I'm trying to make is that I've seen and heard 95% of what there is to experience in this brilliant but equally bat shit crazy industry...
about 2 months ago • 5 min read
Last Wednesday, a client shared a story that perfectly sums up why so many entrepreneurs feel like they are constantly running on fumes. He said... “Mark, I don’t feel stressed, but I feel absolutely wrecked.” As far as lines go, it's an absolute classic. People imagine stress as pacing around a room or screaming into a pillow, but the most dangerous form is the silent one. The type you've learned to live with. The type you’ve normalised because it's been part of your life for so damn long....
about 2 months ago • 4 min read
With the festive season about to hit hyperdrive, I'm starting this week's newsletter off with some terrible Christmas jokes 😂 Q: What do you call a blind reindeer? A: No-eye deer. Wait, it gets better... Q: What do you call a blind reindeer with no legs? A: Still no-eye deer. I know they're terrible, but I'm not sorry - I absolutely love it! 😂 Right, sh*t jokes aside. Time for the serious stuff next. Recently, I've had a few clients asking for advice on how to stop themselves from waking up...
2 months ago • 6 min read
I've officially booked flights to spend Christmas back home in Ireland for the first time since 2019. The GIF above is how I'll be approaching the entire trip. I'll be having several "mental health days" sitting in a pub with a warm fire and a pint of Guinness in my hand. This might sound completely irrelevant to health, but as you'll see in today's newsletter, that trip to the pub actually plays a key role in my overall health strategy. Before you race to the pub to sink pints 😂 let me...
3 months ago • 10 min read