This Movember, Coach JP Siou takes on a 300+ km (MAYBE 600 km?) challenge to raise awareness for men’s health and mental health. Follow his journey of movement, reflection, and healthy masculinity as he shares honest stories, daily updates, and conversations that remind us real strength means showing up and lifting others.
Holidays don’t have to derail your progress. Learn how to enjoy Thanksgiving meals with intention, balance, and zero guilt. From mindful eating habits to simple portion cues, this Fit Foodie Friday guide shows how to celebrate food for joy and connection while still honouring your goals — no restriction required.
Buying local produce in BC isn’t just about tariffs—it’s about fresher, more nutritious food, a stronger local economy, and sustainability. Learn why choosing BC-grown fruits, vegetables, meats, dairy, and seafood supports your health, community, and environment. Discover where to find the best local options and how small changes can make a big impact.
Discover practical tips for better sleep, whether you’re a Night Owl or an Early Bird. From creating healthy routines and optimising your environment to using tools like sleep tracking, supplements, and napping, this guide will help you wake up refreshed and energised every day.
Exploring the role of feasts throughout history, highlighting how they foster connection, reinforce cultural values, and celebrate abundance, this post examines our evolutionary tendency for overconsumption during feasts and offers strategies for enjoying these occasions mindfully without compromising health. By approaching communal meals with intention, we can maintain balance and celebrate without overindulging.
One of the most useful cooking skills you can develop isn’t mastering new recipes every week. It’s learning how to turn what you already have into something intentional, nourishing, and worth looking forward to.
This Turkey Scotch Broth is a great example of that kind of cooking.
At its core, it’s a leftovers recipe. Not in the sad, reheated sense, but in the traditional, practical way that real home cooking has worked for generations. When you roast a whole turkey, whether for Christmas, Thanksgiving, or any other reason, you’re left with an opportunity. A carcass, a bit of meat, and the chance to turn one meal into several more without much extra effort.
What makes this soup particularly useful is how well it fits into normal, everyday eating. It’s hearty enough to feel like a proper meal, light enough to not leave you sluggish, and balanced without having to force it into a “healthy recipe” box. Lean protein from the turkey and broth, fibre and slow-burning carbs from the barley, and a generous amount of vegetables all come together in a way that feels obvious once you’ve done it a few times.
I’ve also added a companion recipe for The Everyday Stock: An Instant Pot Method for Real Cooking. You can absolutely make this soup with good store-bought broth, but learning to turn leftover bones into a clean, flavourful stock is one of those foundational kitchen skills that pays off again and again. It makes soups like this better, and it gives you a reliable starting point for a lot of other meals.
This is also the kind of recipe that builds confidence in the kitchen. There’s no fussy technique, no fragile timing, and no need to be precious about exact quantities. It’s forgiving, scalable, and improves as it sits. Make a big pot, eat it over a few days, or freeze portions for later. It works just as well for a quiet winter evening as it does for stocking your freezer with reliable meals you’ll actually want to eat.
I also like this soup because it serves as a template. Once you understand the structure, stock, grain, vegetables, protein, you can adapt it year-round. Swap turkey for chicken. Use beef or lamb and simmer it directly in the pot. Change up the vegetables depending on the season. That kind of flexibility is what makes cooking sustainable over the long term, not chasing novelty for its own sake.
You’ll find the full recipe for Turkey Scotch Broth here, along with notes on how I make it and how you can adapt it to suit your own kitchen.
Modern masculinity is being distorted by online noise, outdated expectations, and pressure to appear unshakeable. This article explores a healthier path built on steadiness, service, self-awareness, and practical strength. Learn how showing up with purpose and humility can create stronger relationships, healthier families, and more capable communities.
A clear, grounded look at how testosterone changes as men age, what actually causes low energy and low drive, the difference between real low testosterone and lifestyle driven symptoms, and how nutrition, training, sleep, and recovery support hormonal health. A balanced guide to understanding ageing, vitality, and TRT.
Many men feel pressure to chase unrealistic physiques shaped by steroids, social media, and the fitness industry. This article explores the mental health impact of comparison, the rise of TRT and PEDs, and how training for capability offers a healthier, sustainable path toward confidence, strength, and lasting wellbeing.
A reflective look at modern masculinity, fatherhood, and what it really means to raise better men by becoming one yourself. This article explores healthy male role modelling, shifting provider expectations, supporting diverse identities, and showing up with kindness, responsibility, and integrity in everyday life.
A Movember themed Fit Foodie Friday article for meat and potatoes guys who avoid vegetables, showing how roasting and grilling can turn veg into deeply flavourful sides that boost energy, support long term health, and help you look after yourself and the people you love without feeling like you are on a diet.
Many men quietly slide into the dad bod without realising it. This article explores how strength, energy, and capability fade when life gets busy, and how to reclaim them through purposeful training, better nutrition, and mindset shifts that last. A guide to feeling strong and capable again at any age.
Many men feel alone even while surrounded by people. In this Movember reflection, Coach JP explores what brotherhood really means, why so many of us lose meaningful friendships as life goes on, and how simple acts of reaching out, moving together, and talking honestly can help rebuild connection and protect men’s mental health.
This Movember, Coach JP Siou takes on a 300+ km (MAYBE 600 km?) challenge to raise awareness for men’s health and mental health. Follow his journey of movement, reflection, and healthy masculinity as he shares honest stories, daily updates, and conversations that remind us real strength means showing up and lifting others.
