Poor sleep. Missed check-ups. A couple of beers too close to bed. These “small” habits are quietly wrecking men’s health — cutting testosterone, raising blood pressure, and putting blokes at higher risk of cancer, depression, and early death.In this episode, JP and Kieran cut through the noise with:Why less than 5 hours of sleep can tank testosterone (and even shrink testicles)The link between alcohol, caffeine, blue light and wrecked recoveryPractical hacks for better sleep: room setup, routine, and trackingThe silent killers: high blood pressure, bowel cancer, prostate cancerSkin checks, dental health, and mental health — the overlooked check-ups that save livesEasy, low-cost ways to get all your health checks done in a single day💡 Takeaway: These aren’t “sexy” habits, but if you want to live longer and stronger, you need to nail your sleep and schedule your check-ups.👉 Calls to Action:Try one sleep tweak this week (ditch the nightcap, set a bedtime, charge your phone outside your room).Book a GP visit, send back the bowel kit, or line up a skin check before summer.Ask a mate to do the same — you might save their life.Next week in Episode 11, we tackle the mental game: stress, mateship, and depression — the battles too many men fight alone.

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