Men’s Health: Built For Life

Brazillian jiu-jitsu legend Roger Gracie joins Ben Shephard and Andrew Tracey to talk legacy, longevity and why BJJ might be the most complete training system on the planet.

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We break down how the 10-time world champion built his game, why technique always beats brute strength, and the three lifts he believes every BJJ athlete should prioritise. Roger explains why you don’t need to ‘get fit’ before you start, how rolling builds resilience under pressure, and why jiu-jitsu forces you to rethink your sleep, nutrition and recovery if you want to keep progressing..
Along the way, we get into the 'Gracie Challenge', the very origin of the sport, the explosion of BJJ into the mainstream, whether strength really matters on the mat, and why Roger believes Olympic inclusion could fundamentally change – even damage – the art.

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If you’ve ever thought about starting jiu-jitsu, competing for the first time, or simply want a smarter way to build strength and mental toughness, this one’s essential viewing.

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Hosts: 

https://www.instagram.com/theandrew.tracey/  

https://www.instagram.com/benshephardofficial/

Wellness video producer: https://www.instagram.com/chelia.batkin/   

Director of photography : https://www.instagram.com/edmundcurtiscine/  
Learn more about your ad choices. Visit megaphone.fm/adchoices

Michelin-starred chef Tom Aikens joins Ben Shephard and Andrew Tracey to talk discipline, endurance and why most blokes are overcomplicating their nutrition.

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We break down how years of 14-hour kitchen shifts and knee surgery pushed him towards daily mobility work, ultramarathons and a ruthlessly consistent routine. Tom opens up about desert racing in brutal heat, fuelling without gels, and the mindset required to stay lean and strong in a high-stress profession.

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Along the way, we get into why traditional meal prep might be missing the point, how to make simple protein-and-carb meals actually taste good, and why performance in the kitchen – and in life – starts with looking after your body first.

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Hosts:

https://www.instagram.com/theandrew.tracey/ https://www.instagram.com/benshephardofficial/

Wellness video producer: https://www.instagram.com/chelia.batkin/ Director of photography : https://www.instagram.com/edmundcurtiscine/
Learn more about your ad choices. Visit megaphone.fm/adchoices

Former England football turned Men's Health cover superstar, Rio Ferdinand, joins Andrew Tracey to talk through how his approach to training, health and performance has changed since retiring from football.

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We break down what stopped working once the weekly match mileage disappeared, why longevity now matters more than ego, and how his training has shifted towards staying strong, mobile and pain-free. Rio opens up about balancing heavy lifting with functional movement, adapting nutrition for real life, and why consistency beats intensity when you’re juggling travel, work and family. Along the way, we get into fatherhood, mental sharpness, and what it really means to train for life – not just sport.

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Host: https://www.instagram.com/theandrew.tracey/

Wellness video producer: https://www.instagram.com/chelia.batkin/
Learn more about your ad choices. Visit megaphone.fm/adchoices

Spencer Matthews joins Ben Shephard and Andrew Tracey fresh off one of the most extreme endurance challenges ever attempted — completing seven Iron-distance triathlons on seven continents in 21 days.

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We break down what that actually involved, from the brutal logistics and relentless travel to the moments where the project nearly fell apart. Spencer opens up about the Antarctic swim that haunted him for months, the safety briefing that made him question whether they should even be doing it, and the moment fear almost stopped everything. Along the way, we get into decision-making under pressure, the difference between toughness and recklessness, and why doing hard things isn’t always about bravado — especially when you’ve got a family waiting at home.

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Hosts: 

https://www.instagram.com/benshephardofficial/

https://www.instagram.com/theandrew.tracey/  

Wellness video producer: https://www.instagram.com/chelia.batkin/   

Director of photography : https://www.instagram.com/edmundcurtiscine/  
Learn more about your ad choices. Visit megaphone.fm/adchoices

Ben Shephard and Men’s Health Fitness Director Andrew Tracey cut through the noise around training in 2026. We get into hybrid training vs HYROX, why bodybuilding is having a comeback, what actually builds muscle, how hard you really need to train, and why most people are overthinking it. From strength and cardio to time-efficient training and long-term health, this is a no-nonsense look at how to train smarter, get fitter, and build muscle without letting fitness take over your life in 2026

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Hosts: 

https://www.instagram.com/theandrew.tracey/  

https://www.instagram.com/benshephardofficial/

Director of photography : https://www.instagram.com/edmundcurtiscine/  

Wellness video producer: https://www.instagram.com/chelia.batkin/   
Learn more about your ad choices. Visit megaphone.fm/adchoices