Difficulties actually getting an appointment aside, how likely are you to see a GP when something’s wrong? Are you proactive, or do you just sort of hope the problem goes away?

Whether it’s laziness, embarrassment, or just a lack of self-care, it’s a known thing that men are much likely than women to see a GP when there’s something up. That’s all very well and good when it’s something minor, but what if it’s something big? Burying your head in the sand is not the way to go with your health.

We’re not saying you should ring up your GP surgery whenever you’ve got a sniffle, but there are some things everyone should be aware of.

1. Heart disease

Heart disease comes in multiple forms, encompassing conditions that affect the heart muscle, valves, or rhythm, or anything that blocks of narrows blood vessels. The result of this can be a heart attack, angina (pain), or certain types of stroke. Heart disease is the leading cause of death for men over 50.

Warning signs to watch out for:

• Discomfort, pain, or heaviness in the chest
• Palpitations, a fluttering or fast, noticeable heartbeat
• Breathlessness
• Feeling lightheaded or dizzy

How to lower your risk

Typically, heart disease is caused by smoking, obesity, high blood pressure, or raised cholesterol.

If you smoke, you should quit. Easier said than done, perhaps, but find your local stop smoking service or see your GP for help kicking the habit.

If you’re not sure what’s going on with your blood pressure and cholesterol, see your GP for a check-up, or check at your local pharmacy to see what services they offer. Try and eat a balanced diet that’s rich in fibre and low in saturated fats, and make regular exercise a part of your life.

2. Depression and suicide

Depression is a disabling mental health condition that causes low mood, but can also lead to fatigue, feelings of despair and hopelessness, and a low sex drive. Serious cases of depression can make you feel like the world would be better off without you in it (which is never true – it’s just the depression talking). Suicide is a leading cause of death for men aged 20-34, which is a devastating and scary statistic.

Both depression and suicidal thoughts can be helped with talking therapies and medication. There are many different ways to treat depression, so don’t be too proud to ask for help. See your GP and they’ll be able to point you in the right direction.

Warning signs to watch out for:

• A persistent low mood, feeling sad, empty, irritable, on edge, or quick to anger.
• Problems with sexual function
• Loss of interest in everyday activities
• Withdrawal from friends, family, work
• Inability to cope at work/home

How to lower your risk

Depression is extremely common, with the Office for National Statistics finding that as many as 1 in 5 of us suffer from depression at some point during the year.

There’s no real way to prevent depression, but you can help to lower your risk slightly. It’s thought that eating a balanced diet, reducing alcohol consumption, and cutting down on sugary and fatty foods may help by keeping blood sugar levels steady, thus avoiding peaks and dips of energy which can affect your mood.

Exercising, too, can help, as it produces feel-good hormones called endorphins. These can lift your mood and make you feel more positive. Often the thought of exercising is off-putting when you’re feeling low, so it’s hard to push through and do it, but there are so many benefits of doing so. Give yourself permission to just do 5 or 10 minutes – something is better than nothing.

As part of our commitment to wellbeing, we’re collaborating with JAAQ, a mental health platform providing guidance and resources.

3. Lung disease

There are many types of lung disease, which all cause issues with your breathing in various ways. Examples include chronic obstructive pulmonary disease (COPD), pneumonia, and lung cancer. Respiratory disease is the third biggest cause of death in England behind cancer and cardiovascular disease.

Warning signs to watch out for:

• A lingering cough that lasts longer than 3 weeks
• Coughing up blood
• Breathlessness
• Feeling like you can’t catch your breath
• Wheezing
• Chest pain

How to lower your risk

Stop smoking. Yes, this is something we’ve already covered, but it can’t be stressed enough that smoking is the worst thing you can do for your health. Giving up is hard, yes, but it is doable, and your body (and wallet!) will thank you. Even if you’ve been smoking for decades, it’s still worth quitting.

Try to limit your exposure to things like second hand smoke (that’s when someone’s smoking around you), dust, fumes, and environmental smoke from burning wood and charcoal. Try to limit exercising in areas where car exhaust pollution is high too.

4. Alcohol-related illnesses

If you’re regularly drinking more than the NHS recommended guidelines of 14 units per week, you’re putting yourself right in the crosshairs of a variety of serious health problems, like high blood pressure, stroke, alcohol-related liver disease, digestive issues, and certain cancers.

Warning signs of alcohol dependency to watch out for:

• Finding it difficult to control your drinking
• Not being able to stop drinking once you start
• Drinking alone or in secrecy
• Drinking an increasing amount of alcohol
• Craving alcohol, or having withdrawal effects (tremor, insomnia, agitation, nausea, loss of appetite)
• Experiencing temporary blackouts or short-term memory loss

Warning signs of alcohol-related liver problems to watch out for:

• Nausea
• Loss of appetite
• Yellowing of the skin and whites of eyes (jaundice)
• Ankle and stomach swelling
• Confusion
• Vomiting blood or blood in your stool

How to lower your risk

It might sound obvious, but if you’re a heavy drinker, you should cut down. Stick to the guidelines of no more than 14 units per week, and have several alcohol-free days per week.

If you struggle with your alcohol consumption, reach out to your GP. Be honest about how much you drink and how it affects you. If you’ve built up a dependence on alcohol, going cold turkey can be dangerous, so don’t be tempted to just stop. See your GP, who will be able to signpost you to the relevant services that’ll help you stop drinking safely.

5. Type 2 diabetes

Diabetes is a condition where the body either doesn’t produce enough insulin, or can’t use it properly. There are two main types of diabetes: type 1, which is a lifelong condition not linked to your lifestyle, and type 2, which is linked to your lifestyle: namely, being overweight.

Warning signs to watch out for:

• Frequent urination
• Fatigue and irritability
• Blurred vision
• Slow-healing wounds

How to lower your risk

Know your risk level. Diabetes UK have a Know Your Risk calculator which can tell you if you’re at risk of developing type 2 diabetes. Find it here. Things that increase your risk score include being overweight, having a parent or sibling with type 2 diabetes, and being of certain ethnicities.

You can massively reduce your risk of developing type 2 diabetes and improve your diabetes if you have it by eating a balanced diet and doing regular exercise.

6. Testicular and prostate cancer

When was the last time you had a good old feel of your balls to check for any weird lumps or bumps?

Testicular and prostate cancer are two things that should be on your radar. Prostate cancer is the most common cancer in men overall, and testicular cancer is the most common cancer in men aged 15-35.

Warning signs to watch out for in testicular cancer:

• A lump or enlargement in either testicle
• Heaviness or pain in the scrotum
• A dull ache in the groin, lower back, or abdomen
• A sudden collection of fluid in the scrotum
• Unexplained fatigue, sweating, fever, or shortness of breath

Warning signs to watch out for in prostate cancer:

• Frequent urination
• A weak or interrupted urine flow
• An urge to urinate frequently at night
• Blood in your urine
• New erectile dysfunction

How to lower your risk

There are no known risk factors for testicular or prostate cancer. However, eating a balanced diet and exercising regularly (yup, that old chestnut) is never going to be a bad thing.

Be vigilant: make a habit of checking your testicles for anything out of the ordinary, and don’t delay seeking medical help if you do notice anything weird. The same goes for anything to do with your pee: if it’s weird for you, get it checked out ASAP.

Just over a year ago, we welcomed JAAQ (Just Ask A Question) into the MAN v FAT Community, and it’s been helping players across the programme ever since.
If you haven’t used JAAQ before, or perhaps it’s been a while since you last logged in, now’s the perfect time to dive back in. JAAQ isn’t just another website, it’s a trusted, confidential resource that supports your mental fitness as much as your physical fitness. Think of it as another teammate in your squad: always there, never judging, and ready to give you the boost you need.

What is JAAQ?

JAAQ is an online platform where you can ask a question and get instant answers through short video clips, typically 30–90 seconds long. The answers come from world-class experts and people with real-life experience, so the advice is practical, relatable, and trustworthy.
With over 100 topics, JAAQ covers the stuff that matters most:

Confidence, self-esteem, and body image
Stress, anxiety, and motivation
Sleep, recovery, and energy
Cravings, emotional eating, and habit-building
Addiction, grief, OCD, ADHD, autism, and more

Over 1 million questions have already been answered on the platform and our MAN v FAT community is a part of that.

What’s in it for you

Whether you’re a MAN v FAT Football, Rugby or Soccer member, life off the pitch can throw challenges your way. Missed goals, tough weigh-ins, stress at work or home, and low motivation. JAAQ is there to help you navigate all of that.

Bounce back from setbacks: Get advice on staying motivated when things aren’t going your way.
Build confidence: Honest, practical guidance on body image, mental health, and self-esteem.
Improve routines: Learn how sleep, stress management, and small daily habits make a big difference.
Support your mates: Share videos that inspire others to encourage your team.

Everything is private and judgement-free, so you can use it however and whenever works for you.

How to get the most from JAAQ

Being a MAN v FAT member gives you access to a version of JAAQ tailored to our community. Once you’re in, you can:

Search for answers to your questions.
Browse by topic to explore what matters most to you.
Watch, save, and share videos that resonate.

It’s quick, easy, and fits around your life, whether you’re on the way to a session, grabbing a coffee, or winding down at home.

Keep your head in the game

JAAQ has been part of MAN v FAT for just over a year, and it’s already helped hundreds of players get stronger in both body and mind.
If you’ve used it before, now’s a great time to dive back in. If you haven’t tried it yet, make this the week you do.

Think of it as a reliable teammate in your corner – always ready, always supportive, and always looking out for you, whether on the pitch, off it, or somewhere in between.

Log in now and see how JAAQ can give your mental fitness the same boost as your training: https://manvfat.jaaq.org/

You’ve seen them whizzing past in the latest Lycra, looking like they belong on the Tour de France, but here’s the good news: you don’t need to be a lean machine or spend thousands on a carbon-fibre rocket to get started with cycling. In fact, cycling is one of the best ways to shift the pounds, boost fitness, and rediscover the simple joy of being out and about.

Why cycling?

Let’s start with why cycling is a brilliant choice for men on a weight loss journey:

Low impact, high reward – Unlike running, cycling is easier on your knees and ankles, which is ideal if you’re carrying extra weight. It gives you a solid cardio workout without leaving you battered the next day.

You control the effort – Whether it’s a gentle pootle around the park or a sweaty slog up a hill, you set the pace.

It fits into life – Commute, school run, popping to the shops – you can burn calories without carving out extra time.

Great for the head – That feeling of freedom on two wheels can do wonders for your mental health.

Picking your first bike: no need to break the bank

Forget the idea that you need to splash out on an expensive road bike or that you have to look like a pro cyclist. The key is finding a bike that feels comfortable, safe, and suits where you plan to ride. Let’s break down the options:

Hybrid bikes – These are often the best bet for heavier riders starting out. Hybrids combine features of road and mountain bikes, so you get an upright riding position (better for your back and shoulders), wider tyres for grip and stability, and a comfy seat. Great for roads, cycle paths, and light trails. If you’re not sure what you’ll enjoy most, a hybrid is a solid all-rounder.

Mountain bikes – Designed for rougher terrain, these bikes have wide, knobbly tyres, sturdy frames, and front or full suspension to handle bumps. The wide tyres and strong build make mountain bikes a good option if you want maximum stability and confidence, especially if you’re riding on trails or uneven ground. Just be aware they can feel slower on tarmac because of the extra grip.

Road bikes – These are built for speed, with skinny tyres and a forward-leaning position. While road bikes can work for heavier riders, they can feel less forgiving when you’re starting out. The riding position puts more pressure on your wrists and back, and the narrow tyres can feel twitchy on potholes or rough surfaces. If you’re set on a road bike, look for one with a strong frame (aluminium or steel rather than lightweight carbon) and wider tyres for added comfort.

Other options – You might also come across gravel bikes (a mix of road and mountain features, with chunkier tyres than a road bike) or electric bikes (e-bikes) that give you a bit of assistance on hills. Don’t rule these out – they can be fantastic confidence boosters, and e-bikes still give you a workout while helping you go further.

A quick word on weight limits

Most modern bikes will handle 100-120kg (15-19 stone) without any issue, but if you’re above that, it’s worth double-checking the manufacturer’s guidance. Many sturdy hybrids and mountain bikes can cope well, and you can always upgrade wheels or tyres down the line for extra durability if needed.

Second-hand steals – Loads of people buy bikes with the best of intentions, ride them twice, then leave them gathering dust in the shed. That’s great news for you. You can often pick up a barely used, good-quality bike for a fraction of the new price.

Check places like:

• Facebook Marketplace

• Gumtree

• eBay (local collection to avoid postage faff)

• Local bike shops that sell refurbished bikes

If you’re buying second-hand, check that:

• The frame isn’t cracked or badly rusted

• The wheels spin true (not wobbly)

• The brakes and gears work

• The tyres hold air
  

If you’re not sure, take a mate who knows bikes, or ask your local shop for a once-over – usually well worth the small cost for peace of mind.

What kit do you actually need?

Ignore the flashy gear for now. To get started, you’ll want:

A helmet – Your noggin is precious. Don’t skimp here.

Lights and a lock – Especially if you’re riding near traffic or at night.

Puncture repair kit or spare tube – Nothing kills your enthusiasm like a flat tyre miles from home.

Comfortable clothes – No need for Lycra. Whatever you feel good in that won’t get caught in the chain.

Water bottle – Hydration is key, even on short rides.

Optional but handy – Padded shorts (trust us on this one if you’re doing longer rides), a hi-vis jacket, and gloves.

How far should you go?

Start small. A 15-20 minute ride is plenty when you’re new to cycling, especially if it’s been a while since you last got on a bike.

Focus on time, not distance – The key is to build confidence and get your legs used to pedalling again.

Once you’re comfortable, gradually extend your rides – Aim for 2-3 rides a week to start seeing real benefits.

Don’t be ashamed of walking the bike up hills – Everyone does it at some point.

Staying motivated

Set yourself simple goals – like cycling to work once a week, or clocking 30 minutes without stopping.

Find a buddy – Riding with a mate makes it more fun, and you’re less likely to bail.

Track your progress – Apps like Strava can make your rides feel more rewarding.

Mix up your routes – Explore parks, canals, country lanes – keep it interesting.

Time to get pedalling

Cycling doesn’t have to be complicated, expensive, or intimidating. It’s about getting moving, enjoying yourself, and burning those calories in a way that feels good. Start small, build up, and before you know it, you’ll be one of those blokes you used to admire on a bike – only you’ll know that underneath the helmet is a man smashing his goals.

Diabetes is a condition where blood sugar levels can get too high. As it tends to be a lifelong condition, it’s important to learn how to best manage it.

Being active has many benefits, especially when you have diabetes as staying active can help your body use insulin better.

Rugby is great exercise because it incorporates bursts of high intensity activity along with periods of low intensity activity, but it’s for this reason you’ll need to monitor your diabetes.

If you have a blood sugar testing machine, test before and after your match to see how it affects your levels as being physically active can make your blood sugar level go up or down.

You might have to change what you eat both before and after your time on the field to keep your blood sugar levels in check. To stop them getting too low, have a snack with starchy carbs before you get on the field.

Figuring out what playing rugby does to your diabetes can be a case of trial and error, so remember to make a note of your levels and how you feel when you’re on the field, so you’ll know what to change next time.

Be prepared for blood sugar highs and lows

Playing rugby can affect your blood sugar in different ways, so it’s important to be prepared in case your levels go too high or too low. Knowing the signs and having a plan in place can help you stay safe and feel more confident on the field.

Low blood sugar (a hypo)