Ten days on the road in Spain taught me more about staying healthy on holiday than any pre-trip prep ever could. No gym, no fixed routine, no problem. Here's what actually worked, and why "beach ready" needs to be retired for good.

Twenty-five years of training hasn't made me a great sleeper. Here's everything I've actually tried, magnesium, blackout blinds, kiwis (yes, really), and the honest, ongoing mess of trying to get better at something my body doesn't always cooperate with.

Four stations, thirty minutes, one sceptic. My honest verdict on London's high-tech longevity circuit, from the −85°C cryochamber to red light therapy, and the least flashy station that quietly won me over.