Hold On, Mate

About Hold On, Mate

🎙️ HOLD ON, MATE Hosted by Luke and his best mate, Odin. Hold On, Mate is a podcast about the conversations that matter. Each week, Luke shares honest thoughts, stories and lessons on mental health, resilience, fitness, grief, purpose, sobriety and life. Through personal experiences and real conversations, the podcast explores what it means to keep moving forward when life doesn't go to plan. This isn't a podcast about having all the answers. It's about showing up, being honest, and reminding each other that we're not alone in the struggles we face. Whether you're chasing goals, rebuilding after setbacks, supporting someone you care about, or simply trying to become a better version of yourself, you're welcome here. And yes, Odin will probably be asleep somewhere in the background. Because sometimes all you need is a conversation, a walk, and a dog who doesn't judge. 🎧 New episodes every week. Hold on, mate. We've got this. 🐾

Publisher

Luke

Category

health & fitness

Language

en

Explicit

No

First episode

15 Jun 2026

Latest episode

9 Nov 2026

Latest episodes

8 episodes in the feed.

1. 

   9 Nov 2026

   Being Heard - With Guest Raffie McKenzie-Donovan

   In this episode, Luke and Raffie discuss the significance of Movember, and Raffie's ambitious goal of running the entire London Underground. They explore themes of mental resilience and personal growth through challenges. The conversation delves into personal experiences with mental health, highlighting the importance of advocacy through initiatives like Movember. Both speakers share their journeys, emphasizing the need for open discussions about mental health and the role of sports and community in recovery. The conversation explores the profound effects of bullying on mental health, emphasizing the importance of supportive environments and therapy. It highlights personal experiences of vulnerability, the search for purpose, and the transformative impact of a nurturing school atmosphere. The conversation explores the significance of community, friendships, and personal challenges in shaping one's purpose and mental health. It emphasizes the role of sports, particularly rugby and endurance events, in fostering connections and resilience, while also highlighting the importance of sharing personal stories to inspire others. NOTE: there are discussions around suicide. If you are affected by this or need help please reach out to the following helplines. Samaritans Helpline: 116 123 or click the following link https://uk.movember.com/mens-health/get-support (https://uk.movember.com/mens-health/get-support) Takeaways Importance of mental resilience Challenges as personal growth opportunities Mental health awareness is crucial Personal experiences drive advocacy Bullying impacts mental health Importance of supportive environments Importance of community support Finding purpose through challenges Chapters 00:00 Introduction and Technical Challenges 13:12 Welcome to the Podcast 15:39 Movember and Personal Challenges 21:26 Raffie's London Underground Challenge 23:20 Mental Resilience and Overcoming Obstacles 24:22 Navigating Mental Health Challenges 25:47 Highlights of the Journey 26:47 Overcoming Obstacles 28:14 Tracking Progress and Achievements 30:07 Unexpected Moments and Connections 32:11 The Importance of Movember 34:06 Personal Stories Behind Movember 36:11 Ambassadorship and Responsibilities 38:40 The Role of Sports in Mental Health 39:43 Inspiring Conversations About Mental Health 41:01 The Impact of Social Media on Awareness 43:03 School Experiences and Mental Health 46:31 Breaking the Silence on Therapy Experiences 48:56 Confronting Bullying and Vulnerability 51:10 The Role of Therapy in Healing 54:30 Finding Purpose and Support 56:22 Transformative School Experiences 57:44 Understanding Consequences of Actions 59:56 Navigating Change and Support Systems 01:08:29 Friendships and Finding Purpose 01:09:56 Overcoming Challenges in Sports 01:12:44 The Role of Sports in Mental Health 01:14:41 Building Community through Rugby 01:16:40 Endurance Sports and Personal Growth 01:19:20 The Impact of Sharing Personal Stories 01:21:12 Creating Awareness for Mental Health 01:23:05 Fundraising and Future Goals 01:26:17 The Importance of Being Heard

2. 

   2 Nov 2026

   It's Movember! With Guest, Harry Young

   MOvember is here, and Hold On, Mate is back. 🎙️ We’re kicking off Season 2 with Harry Young, owner of Help You Train, for an honest conversation about men’s health, community and looking after yourself. Harry shares how his brother’s testicular cancer diagnosis inspired his support for Movember—and the story behind a fundraising challenge involving a 50km ski, 50km bike and 50km run, raising over £4,000. A fairly committed way to earn a new T-shirt. 😂 We talk about finding the motivation to move, the conversations that happen in the gym, and why checking in on someone means actually listening to their answer. There’s also a Gordon Ramsay marathon shout-out, questionable moustaches and Harry explaining how he disappeared from his own Christmas party. 🎧 Season 2, Episode 1: It’s MOvember! With Harry Young — full episode out now. Check your bits. Check in on your mates. Keep talking. 👊 #HoldOnMate #Movember #MensHealth

3. 

   27 Aug 2026

   Change Isn't as Easy as I Thought

   Luke discusses the challenges of managing change with ADHD and the importance of setting targets and goals to overcome these challenges. He shares his personal experiences with change and the strategies he uses to navigate through them, emphasizing the significance of structure and planning in his life. Takeaways Managing change with ADHD Importance of setting targets and goals

4. 

   21 Jul 2026

   Raw-Dogging ADHD for 37 Years

   Luke shares his personal journey of living with undiagnosed ADHD and the impact it had on his life. He discusses his struggles with focus, impulsivity, and the challenges of managing his condition. He also explores the positive impact of medication and the importance of self-acceptance and understanding. Takeaways Undiagnosed ADHD can lead to challenges in focus, impulsivity, and completing tasks. Medication can have a positive impact on managing ADHD symptoms and improving focus and structure.

5. 

   16 Jul 2026

   How Sport Became My Framework for Living with ADHD

   How Sport Became My Framework for Living with ADHD In this personal reflection, I want to share how sport and exercise have shaped my journey with ADHD. For many, mental health can feel like a constant battle, but I’ve found that physical activity and community engagement offer significant support. In this post, I’ll discuss the key lessons I’ve learned and how you can apply them to your own life. The Role of Sport in Managing ADHD After finishing my professional career in Thai boxing, I was searching for a new challenge. I discovered that challenge in endurance sports like running, triathlons, and cycling. These activities provided me with clear goals and structured routines that my ADHD brain craved. Training for endurance sports not only kept me fit but also offered progressive milestones and immediate feedback. This structure was crucial for managing my impulsivity and restlessness. Instead of seeking unhealthy dopamine hits through impulsive decisions, I redirected that energy into training for races. The Benefits of Structure and Routine" Having a structured training regimen has been transformative. Here’s how: - Clear Goals: Setting specific objectives keeps me focused and motivated. - Progressive Milestones: Achieving small goals leads to a sense of accomplishment. - Healthy Dopamine Release: Exercise provides a healthy outlet for the dopamine my brain seeks. For someone with ADHD, these elements are powerful. Whether it’s running, cycling, or swimming, each sport offers unique challenges that sharpen my focus and help settle mental noise. Community: A Vital Support System: One of the most significant aspects of my journey has been the community I’ve built through sport. Training with others has been instrumental in maintaining accountability and consistency. - Shared Goals: Working alongside others who share the same ambitions creates a sense of belonging and motivation. - Learning from Others: Training with those who are fitter and stronger pushes me to improve. - Structured Training: Group training sessions provide a framework that helps keep me on track. The camaraderie found in sports communities has made the journey more enjoyable and fulfilling. I learned that having support can make a significant difference in achieving personal goals. The Power of Music in Training: Another unexpected ally in my training has been music. Initially, I avoided listening to music while exercising, thinking it would distract me. However, I’ve discovered that having a well-curated playlist helps maintain my focus and intensity. Listening to familiar songs allows me to anticipate the next beat, which can be incredibly motivating, especially during long runs. It’s a small adjustment, but it has significantly impacted my training experience and how I regulate my focus. Embracing My ADHD: Throughout my journey, I’ve learned to embrace my ADHD as part of who I am. What once felt like a disadvantage has become a source of strength. Here are some insights I’ve gained: - Hyperfocus: When I’m passionate about something, I can dive deep and achieve impressive results. - Energy Management: I’ve learned to channel my high energy into constructive activities, like endurance training. - Resilience: Facing physical challenges has built my mental toughness and resilience. As I continue to navigate my ADHD, I remain committed to using sport as a framework for decision-making and discipline. By understanding my unique needs and preferences, I can operate at my best and harness my strengths.

6. 

   6 Jul 2026

   When Exercise Becomes More Than Exercise - with guest, Ed Davidson

   In this episode of Hold On, Mate, Luke sits down with Ed Davidson to talk about when exercise becomes more than just exercise. Ed, a former rower for Great Britain, shares his experience of using sport, training and discipline not only to perform at a high level, but to build resilience, structure and purpose in everyday life. This conversation explores the role fitness can play in mental health, identity, pressure, and finding something that helps you keep moving forward when life feels heavy. An honest chat about sport, mindset, and why sometimes exercise becomes the thing that helps you hold on.

7. 

   22 Jun 2026

   The Pressure to Always Be Productive

   In Episode 2 of Hold On, Mate, Luke opens up about the pressure to always be productive — the constant feeling that you should be doing more, achieving more, training harder, working longer, and never slowing down. This episode is an honest chat about burnout, guilt, comparison, and learning that rest doesn’t mean you’re falling behind. Sometimes, holding on means knowing when to stop, breathe, and give yourself a break.

8. 

   15 Jun 2026

   This isn't the Podcast I planned to make

   In the first episode of Hold On, Mate, Luke talks about adapting to change and shares his personal experience of struggling with his mental health, including the moments that brought him to his lowest point. He speaks honestly about what helped him begin rebuilding his life, the role fitness and sobriety have played in his recovery, and why he now wants other men to know that the way they feel today does not have to be the way they feel forever.

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Based on episode analysis; this does not confirm that the show is currently accepting guests.