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Kicking off with a walk-and-talk through the countryside, this episode of Sofa Stories covers a wide range of topics, from television and politics to global affairs and personal wellbeing.

We begin by reflecting on the impressive performances of Oli the Choc and his father, Papa Choc, on Channel 4’s Bake Off. We discuss how well they came across on screen, their natural charisma, and the positive impression they left on viewers throughout the competition.

The conversation then turns to the forthcoming Makerfield by-election, exploring the potential implications and ramifications of the result, what it could mean for the political landscape, and why these contests often tell a bigger story than the headlines suggest.
We also spend time discussing what many now regard as the “forgotten war” in Ukraine, reflecting on the remarkable resilience shown by the Ukrainian people and considering how the conflict continues to shape the wider geopolitical landscape despite receiving less media attention than it once did.
Later, we dive into the science and benefits of ice baths, exploring how cold-water exposure may influence key neurochemicals such as dopamine and norepinephrine. We discuss why so many people are turning to cold therapy, the potential mental and physical benefits, and whether seeking discomfort can provide a genuine edge in everyday life.
Along the way, there are plenty of other observations, reflections and tangents that make Sofa Stories what it is: a relaxed, thought-provoking conversation covering the stories, ideas and issues that have captured our attention this week.

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On this episode of Sofa Stories, we tried something a little different: taking the podcast outdoors for a relaxed walk-and-talk through the countryside. The change of setting brought a calm, natural feel to the conversation and allowed everything to flow really organically.

We covered a wide mix of stories and experiences, including Gary’s cycling trip, where he shared some of the highs, challenges, and reflections from the journey. We also spoke about his time volunteering at a weekend festival, which sounded like a brilliant experience full of good people, community spirit, and memorable moments.

The conversation also touched on Oli the Choc and his appearance on a Channel 4 programme, which sparked some interesting chat and a few laughs along the way.

Overall, it was an easygoing, honest conversation: less of a formal interview and more like two people catching up while enjoying the countryside. A really refreshing episode with plenty of stories, personality, and feel-good moments throughout 

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Episode 80 of Sofa Stories marks a brilliant milestone as NB & Gary celebrate hitting the big 8-0 in episodes, and they do it in classic laid-back Sofa Stories style.

The episode kicks off with the pair enjoying some excellent 0% alcohol-free beer from Belgium, chatting about the growing quality of alcohol-free options and how good these modern beers have become.

They then dive into the fantastic event hosted by Oli the Choc and Kim at #ChocStudios; a vibrant pop-up day packed with creativity, community spirit, and the chance to buy some brilliant choc & #merch... 

Gary chats of his latest encounter with comedian and presenter Jason Manford, after NB dropped off some Padel Hirostar merch. The conversation naturally moves onto their shared connection with Children’s Adventure Farm Trust (CAFT), with Jason serving as president and Gary continuing his incredible work supporting the charity.

The episode also shines a light on Gary’s upcoming charity bike ride, an epic journey taking in Italy, Slovenia, Austria, and parts of Croatia, all in aid of raising money for charity. The lads discuss the challenge ahead, the scenery, and the motivation behind taking on such a demanding ride.

As always, there’s time for some box set recommendations. NB talks passionately about a fascinating BBC iPlayer documentary series centred around Silvio Berlusconi and AC Milan, exploring Italian politics, culture, media, and football through the 70s, 80s, and 90s; a perfect mix for someone with a love of Italy and football alike.

Meanwhile, Gary has been gripped by Ross Edgley’s incredible Channel 4 series documenting his extreme swimming adventures around Iceland, leading to a conversation about endurance, mindset, and pushing limits.

The episode also touches on the success of sister channel Padel Stories, which has recently been shortlisted for an upcoming award, before wrapping up with a chat around Arighi Bianchi and bringing another warm, entertaining Sofa Stories episode to a close.

We hope you enjoy!

Nick and Gary 

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This week on Sofa Stories ‘5K debrief’ , we cover a bit of everything: from the madness of the two runners chasing a sub-two-hour London Marathon, to whether we’d ever even attempt it ourselves. Gary shares stories from his three-day gravel bike adventure, and his wild water swimming adventure at the stunning Dorothea Quarry in Wales🏴󠁧󠁢󠁷󠁬󠁳󠁿 .
We also chat about changing times over a couple of zero beers in the sunshine on Gary’s terrace, and reflect on a big moment for one of our commercial partners, Clearwater, whose own business has just been sold. A relaxed, upbeat conversation about adventure, business, life changes, and making the most of it all.

We hope you enjoy 

Nick and Gary

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In this inspiring episode, Nick and Gary sit down with Gail Wolstenholme and Martyn Horleston, two members of the “Old Enough To Row Better” crew; an extraordinary team of endurance rowers preparing to cross the Atlantic Ocean.

Training off the coast of North Wales, this mixed crew (with an average age of over 50) is taking on the ultimate challenge: rowing from La Gomera in the Canary Islands to Antigua in the Caribbean between December 2027 and January 2028, with the goal of setting a world record as the oldest mixed crew of five to complete the crossing.

Gail shares her journey from IT professional and teacher to passionate rower, as well as her deep connection to East Cheshire Hospice, the charity she’s supporting after years of caring for loved ones. Martyn, a kitchen fitter, lifelong sportsman, and coach, opens up about his motivation for rowing in support of Men Unite, driven by personal experiences with the impact of men’s mental health struggles.

Together, they talk to Nick & Gary about resilience, purpose, and proving that life after 50 is anything but slowing down. This episode is about pushing limits, breaking stereotypes, and showing what’s possible when you aim for the horizon.

We hope you enjoy 

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In This 5k , NB and Gary delve in to their favourite box sets and Podcasts and Gary explains to NB the new hype behind TRT and why it is all the rage right now..

Gary then does a ‘trust pilot’ review of his favourite saunas/ ice baths  he has visited across the UK 🧊🔥

We talk about our wonderful colleague Oli the choc’s move into merchandising and brand building at the ideal Home Show in London (super proud of you #choc!), and NB talks about his latest sporting sweepstakes, including the Masters & the Grand National..

We discuss our forthcoming leading interview guests too! 

Lots I hope for you to enjoy listening to..

Many thanks

NB & Gary

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Easter Holiday Special: 5K Live from The Farm Club in Cheshire

Join Nick, Gary, and friends for this special Easter holiday episode of 5K, recorded live from The Farm Club in Cheshire, fresh after a swim in Pickmere lake. 🎙️ 

In this episode, they chat about health and wellness, what they have done over Easter holidays , Gary back on the fine wine 🍷, the situation in Iran, future interview guests, and Nick’s latest Room 101 gripe.

Hope you enjoy it.

Nick & Gary

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Hi All!

 NB and Gary back on the sofa 🛋️ with a 5 k debrief discussing multiple topics; Louis Theroux's Netflix Manosphere, the ongoing conflict in Iran, being kind to yourself, Gary's 75 hard coming to an end and how he feels anticipating his first alcoholic drink! 🍷..

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Delighted to be back!!

We’re kicking off the year with a slightly different line-up, as our very own Oli “The Choc” is currently knee-deep in chocolate and incredibly busy with media appearances and chocolate-related commitments. With his schedule packed, we’re delighted to welcome a very special guest presenter for this episode, a great friend of the show, Gary Pemberton.

Gary joins NB on the sofa to co-host and share a bit about his own story. His family, his business which he has just sold and his new job at CAFT his favourite charity!

One of the big topics in this episode is Gary’s current challenge, the notoriously demanding 75 Hard programme. We talk about the discipline it requires, the physical and mental tests involved, and how Gary is getting on with the daily routines that make the challenge so tough but so rewarding.

We also reflect on the recent three-part Sofa Stories business mini-series with Clearwater, where we spoke to leading figures about deals, growth, and the world of corporate finance. Gary gives his take on the conversations and what stood out from those episodes, especially as he has recently sold his business.

Beyond business, the chat moves into lifestyle: The habits, routines, and mindset shifts that help people perform at their best. 

Naturally, sport gets a mention too, especially Nick with his Padel and Gary to the gym! Another topic that comes up is ice baths and cold showers and the wider conversation around recovery, resilience, and mental wellbeing. NB shares why cold exposure has become part of his routine and how these kinds of habits can help build mental strength.

We hope you enjoy!

Nick and Gary x

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What does it really mean to take on external investment, and how do you know if it is the right move for your business?

In episode three of this three-part Sofa Stories x Clearwater special, we focus on funding the next chapter and explore what raising external investment actually looks like in practice. Joined by Mark Taylor, CEO of Clearwater, and Christopher Jones, Managing Partner, we unpack how business owners should think about funding growth, acquisitions and long-term strategy.

From venture capital and private equity to debt, family offices and secondary buyouts, this episode looks at how to navigate an increasingly complex funding landscape and, crucially, how to choose the right type of capital for your business and your goals. 

This episode explores: 

• Why the first question to ask is not “how much?” but “why?”
• The different types of investors and what they are really looking for
• How to align the right capital provider with your strategy and culture
• The trade-offs between debt and equity, and when dilution can be worth it
• What investors expect from management teams, data and financial models
• Why valuation is only part of the story when raising investment

Whether you are considering external investment for the first time, planning a buy-and-build strategy, or thinking about funding the next phase of growth, this episode offers practical, experience-led insight from advisers who help business owners navigate investment decisions every day.

Contact Clearwater;

Website: clearwatercf.com

LinkedIn: https://www.linkedin.com/company/clearwater-corporate-finance/

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