At 50, Ben Shephard decided to test what he was really capable of.

In this episode he shares how a milestone birthday became the catalyst for upgrading his health, routines and mindset. From cleaning up his diet and building simple daily discipline, to embracing “friction maxing” – deliberately choosing the harder path to build resilience – Ben explains how small, consistent actions transformed the way he feels day to day.

.

This isn’t about extreme biohacking or perfection. It’s about accountability, momentum, and doing the difficult thing when it would be easier not to.

If you want to get fitter, build better habits, and create energy that lasts, this episode is packed with practical lessons you can start applying immediately.

You can watch Ben Shephard on the Summit on ITV and ITVX, out now.

Listen to Ben and Joel Dommet on the Business Men podcast, available on YouTube and all podcast platforms.

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT_WHOOP_au 

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au 

Randox Health 👉 Take care of your health today and into the future. Save 20% on all health checks now with the code untapped at: https://highpfrmc.com/UT_Randoxhealth_au 

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

Hosted on Acast. See acast.com/privacy for more information.

World champion triathlete Lucy Charles-Barclay reveals the mindset and dedication behind her journey from amateur to elite athlete.

Lucy’s training hacks 👇

1. Marginal Gains Add Up 💪

Lucy describes how her first Ironman took 12 hours, and with more focused training, she improved her time by 4 hours, emphasising the importance of consistency and dedication to training.

2. Fuelling Consistently 🙌

Lucy stresses the need for a balanced diet, never being in a calorie deficit, and always fueling before and after sessions to optimise performance.

3. Clean Carbs 🍚

Lucy gives insight into carb loading before races, particularly focusing on rice for clean carbs, which helps her feel energised without the bloated feeling she used to get from pasta and pizza.

4. Strength Training 🏋️‍♀️

Lucy highlights the importance of strength training to enhance endurance, particularly for the run, and stresses the value of lifting weights to support muscles and prevent injuries.

5. Train Hard, Race Easy 🏃‍♀️

She deliberately makes training brutal so race day feels manageable.

6. Don't Panic, Train 🚴‍♀️

Athletes should trust their training and avoid panic training before races, as it leads to unnecessary stress and injuries. It's all about sticking to the plan and trusting in the work done in the months leading up to the event.

7. Organisation 🤓

From nutrition timing to training blocks, she says organisation is the difference between elite and amateur.

8 Importance of the Bike in Ironman 🚴‍♀️

Lucy discusses how crucial the bike segment is in Ironman (112 miles), where even small changes in equipment (such as bike positioning, aero suits, and helmets) can lead to significant time savings.

She emphasises the power of incremental progress, explaining how consistent improvement has helped her shave hours off her Ironman time and achieve world-class results. Lucy stresses that elite performance is built through hard work, not natural talent, and highlights how success comes from dedication rather than innate ability.

She also discusses the importance of fueling performance, focusing on nutrition to maintain energy and deliver her best results, regardless of weight or appearance. Lucy talks about setting goals that challenge her and pushing herself to go faster, even after winning four world titles.

This episode dives into the daily grind of elite sport, where hard work, consistency, and the drive to always improve make the difference between good and great.

Randox Health 👉 Take care of your health today and into the future. Save 20% on all health checks now with the code untapped at: https://highpfrmc.com/UT_Randoxhealth_au 

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT_WHOOP_au 

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au 

Bon Charge 👉 Recharge faster, train smarter, perform at your best. Use code UT15 for 15% off. Click here: https://highpfrmc.com/UT_BONCHARGE_Youtube 

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

Hosted on Acast. See acast.com/privacy for more information.

Spencer sits down with Gladiators star Matt Morsia to find out what it actually takes to be a Gladiator — and whether Spencer has any chance at all.

The pair also discuss Matt’s unconventional Gladiators training, behind the scenes stories from the TV show, and the long, unglamorous grind that helped him build one of the UK’s biggest fitness YouTube channels.

Matt Morsia is Legend in the hit BBC series 'Gladiators', produced by Hungry Bear Media. Gladiators airs on BBC One and iPlayer every Saturday until 28th March.

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/Whoop-au

Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code UNTAPPED for £350 off the Pod 5 Ultra here: https://highpfrmc.com/UT-EightSleep-AU

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au 

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: https://highpfrmc.com/visitseattle-ut-au

Hosted on Acast. See acast.com/privacy for more information.

Spencer sits down with adventurer, former soldier, and humanitarian Jordan Wylie MBE to explore what it really means to live with intensity, purpose, and vulnerability.

Jordan opens up about being diagnosed with ADHD later in life, how hyperfocus has fuelled his greatest achievements, and the personal cost it’s taken on relationships.

He shares his experiences with depression, anxiety, medication, and the moment he reached breaking point.

From war zones and extreme endurance challenges to fatherhood and recovery, this is a raw conversation about mental health, responsibility, resilience, and learning how to reframe pain into meaning.

Huel 👉 Limited Time Offer - Get Huel’s full High-Protein Starter Kit with my exclusive offer of 30% OFF online with my code UT here: https://highpfrmc.com/ut-huel-yt

New Customers Only. Code only valid for the bundle. Thank you to Huel for partnering and supporting our show!

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here:

https://highpfrmc.com/Whoop-au

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au 

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

Hosted on Acast. See acast.com/privacy for more information.

We welcome Prime Minister Keir Starmer for a rare and personal conversation about leadership, responsibility, and the human reality behind power.

What does it take to make decisions that shape millions of lives? How do you stay grounded when the pressure never switches off? Keir reflects on growing up with financial insecurity, the painful story of his brother, and why those experiences drive his focus on opportunity for those who never got a fair chance. 

He also opens up about the personal cost of public service, the collision of election-night triumph and family sacrifice, and how he approaches decision-making at the very top.

This episode is about empathy under pressure, leadership with perspective, and putting people, not politics, at the centre of power.

Huel 👉 Limited Time Offer - Get Huel’s full High-Protein Starter Kit with my exclusive offer of 30% OFF online with my code UT here: https://highpfrmc.com/ut-huel-yt

New Customers Only. Code only valid for the bundle. Thank you to Huel for partnering and supporting our show! 

Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code UNTAPPED for £350 off the Pod 5 Ultra here: https://highpfrmc.com/UT-EightSleep-AU

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here:

https://highpfrmc.com/Whoop-au

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au

Hosted on Acast. See acast.com/privacy for more information.

Olympic champion Alistair Brownlee strips elite performance back to what actually works, and why going easier, not harder, is often the smartest move.

In this episode, Alistair challenges hustle culture head-on, explaining why sustainable training beats hero workouts, and how compounding consistency over time matters more than short bursts of suffering. He breaks down the fundamentals, building an aerobic base, managing risk, and designing your environment so discipline doesn’t rely on willpower alone.

Alistair also reflects on defining moments from his career, including the brutal honesty of Beijing 2008, where coming up short became a data point rather than a failure. He shares practical insights on fueling, decision-making under pressure, and the clarity that comes from knowing what you can, and can’t, control.

This episode is about mastery without ego, systems over shortcuts, and building performance that lasts.

Huel 👉 Limited Time Offer - Get Huel’s full High-Protein Starter Kit with my exclusive offer of 30% OFF online with my code UT here: https://highpfrmc.com/ut-huel-yt

New Customers Only. Code only valid for the bundle. Thank you to Huel for partnering and supporting our show! 

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here:

https://highpfrmc.com/Whoop-au

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au

Bon Charge 👉 Recharge faster, train smarter, perform at your best. Use code UT15 for 15% off. Click here: https://highpfrmc.com/UT_Boncharge_YT

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

Hosted on Acast. See acast.com/privacy for more information.

WHOOP founder Will Ahmed shares how recovery, not effort, became the key insight that reshaped how we understand elite performance and health. From working with the world’s best athletes to building one of the most influential performance companies, Will reveals what truly separates the best from the rest.

How can someone like LeBron James handle back-to-back max strain days and still wake up fully recovered? Will also breaks down what that tells us about sleep, consistency, and the foundations of sustainable greatness. He opens up about the unseen challenges of entrepreneurship, trusting your intuition, facing hundreds of investor rejections, and holding conviction when doubt and data collide.

Will challenges the traditional approach to health, explaining why annual check-ups are broken, why preventative care should feel aspirational, and how continuous feedback can improve performance without obsession. 

This episode is all about recovery, resilience, and building systems, in business and life, that allow you to perform at your best, day after day.

Simba 👉 Spencer knows progress starts with recovery. Sleep better with Simba, start your 200-night trial now:

https://highpfrmc.com/ut-simba-au      

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au 

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here:

https://highpfrmc.com/Whoop-au

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

Hosted on Acast. See acast.com/privacy for more information.

Peloton instructor and former finance professional Ben Alldis opens up about the moment relentless ambition collided with reality, and forced him to rethink everything.

In this episode, Ben reflects on life inside a high-pressure corporate world, the burnout that crept in unnoticed, and how a cancer diagnosis became the wake-up call that changed his definition of success. He talks honestly about stepping off the treadmill, rediscovering movement, and why simple, consistent habits, not extremes, rebuilt his energy, mindset, and sense of purpose.

Ben also shares what resilience really looks like when both you and your partner face serious health challenges, and why focusing on what you can control can be life-changing. 

This episode is about stripping success back to what actually matters, choosing fundamentals over hype, and building a life where health and ambition can finally coexist.

Simba 👉 Spencer knows progress starts with recovery. Sleep better with Simba, start your 200-night trial now:

https://highpfrmc.com/ut-simba-au      

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20

https://highpfrmc.com/UT_heights_au   

Visit Seattle 👉Start planning your perfect summer of football by searching Visit Seattle on social media, or discover more at: 

https://highpfrmc.com/visitseattle-ut-au

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here:

https://highpfrmc.com/Whoop-au

Hosted on Acast. See acast.com/privacy for more information.

Extreme endurance athlete Russ Cook, better known as ‘Hardest Geezer’, opens up about the mental and physical toll of running the entire length of Africa.

In this episode, Russ talks honestly about injury, doubt, and the moments he came close to quitting during 352 relentless days on the road. He shares what pain taught him, how purpose carried him forward when motivation disappeared, and why perspective mattered more than strength.

Russ also reflects on life after the finish line, what’s driving him next, and why extreme challenges are really about staying grounded, not chasing limits.

This episode is about endurance, meaning, and continuing to move forward when stopping would be easier.

Simba 👉 Spencer knows progress starts with recovery. Sleep better with Simba, start your 200-night trial now: https://highpfrmc.com/ut-simba-au     

Hive 👉 Take control of your home energy - smart, simple, and built for you. Find out more here: https://highpfrmc.com/ut-hive-au  

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/20     

Visit Seattle 👉 https://highpfrmc.com/visitseattle-ut-au

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/Whoop-au

Hosted on Acast. See acast.com/privacy for more information.

Cricket superstar Ben Stokes goes beyond the highlights to share the moments that shaped him long before the spotlight.

In this episode, Ben reflects on growing up in a fiercely competitive sporting family, choosing between rugby and cricket, and the setbacks that forged his mindset. He talks honestly about pressure, failure, and the work ethic that’s carried him through the toughest moments of his career.

Ben also shares insights on leadership and personal growth, including his evolving relationship with alcohol and what compassion really means when you’re responsible for others.

This episode is about hard work, self-awareness, and leading with purpose, on the pitch and beyond.

Simba 👉 Spencer knows progress starts with recovery. Sleep better with Simba, start your 200-night trial now:

https://highpfrmc.com/ut-simba-au     

Hive 👉 Take control of your home energy - smart, simple, and built for you. Find out more here:

https://highpfrmc.com/ut-hive-au  

Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20

https://highpfrmc.com/20     

Visit Seattle 👉

https://highpfrmc.com/visitseattle-ut-au

WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here:  

https://highpfrmc.com/Whoop-au

Hosted on Acast. See acast.com/privacy for more information.