UNTAPPED with Spencer Matthews

If magnesium is so good for you, why doesn't everyone need it? Spencer Matthews and Oli Patrick get into one of the wellness world's most popular supplements and separate the genuine benefits from the hype.

They look at what magnesium could mean for sleep, recovery and running, why your diet might matter more than your supplement cupboard, and whether different forms really make a difference.

This episode is a closer look at whether magnesium is something every runner should be taking, or simply another supplement we’ve been told we need.

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It took Nick Bester two years to break 20 minutes for 5K. Another four to break 17. Then three more to break 15.

Thirteen years after running his first 3:17 marathon, Nick ran 2:19:45. There was no shortcut, just years of chasing the next small win and learning that hard work can take you a long way.

Nick shares what those years taught him about getting faster, handling seven failed attempts at sub-2:20, and why coming agonisingly close can keep you hungry. From fuelling to racing and everything in between, this is a conversation about playing the long game and remembering why we run.

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Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance and training.

They challenge the idea of rigid “cycle syncing”, explaining why the evidence isn't as clear-cut as social media suggests, and why being aware of your cycle may be more useful than changing your training around it.

Plus, they tackle one of the biggest risks facing female athletes: under-fuelling. From RED-S and lost periods to bone health and recovery, this is a practical guide to knowing when your hormones might be telling you something, and when you should simply keep showing up.

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William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries.

William reveals the five-minute rule that gets him out the door, why consistency beats quick gains, and how running helped him channel grief after losing his mum.

Now, he's preparing for his biggest challenge yet: 50 marathons across 50 US states in just 24 days.

Mission America: William Goodge will run 50 marathons across all 50 US states in just 24 days, attempting to set a Guinness World Record while raising funds for Stand Up To Cancer in memory of his late mum, Amanda “Mandy” Goodge. Find out more about Mission America: https://missionamerica50.org/

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Some of the world’s best runners swear by a training method built around one simple idea: forget the pace and play with speed. So what makes fartlek so effective?

With Spencer preparing to train in Kenya, where Fartlek is a staple among elite runners, he and Oli Patrick break down the brilliantly named Swedish concept of “speed play” - and how it differs from intervals, over-unders, progression runs and steady sessions.

They unpack what happens to your body when you repeatedly change pace, why elite runners build Fartlek into their training, and how learning to speed up, recover and go again can prepare you for the unpredictable demands of race day.

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Charles Hicks runs 130 miles a week, but his advice to become a faster runner isn't to copy him. The professional distance runner explains why gradual progression, genuinely easy runs and trusting the work are key to getting faster.

Charles shares the one workout he'd keep to improve your 5K, why most runners push too hard on easy days, and why you can't cheat the years of work behind real progress.

He also reveals his surprisingly simple approach to watches, data and running without music, and why sometimes the fastest way out of a bad training spell is to do less, not more

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From HRV and recovery to creatine, keto and race-day supplements, Oli Patrick answers your biggest health and performance questions.

Oli cuts through the noise around what your recovery data really means, whether dietary fat makes you fat, how ultra-processed food drives inflammation, and why the best diet depends on what you're trying to achieve.

He also tackles sauna use for women, supplements worth spending money on, shift-work recovery and race-day nutrition, sharing practical advice to help you make smarter decisions without letting trends or data take over.

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Running isn't complicated. Runners are complicated. Nike Running Global Head Coach Chris Bennett joins Spencer to challenge the obsession with pace, PBs and performance metrics, and explain what actually makes you a better runner.

Chris shares why enjoyment can unlock better performance, how confidence is built through the work you do before race day, and why your fastest race isn't always your best. He also explains why knowing when not to run can be just as important as pushing through.

From coaching millions of runners through Nike Run Club to changing the way we think about goals and success, Chris reveals why becoming a better runner isn't just about getting faster, it's about getting closer to your potential.

Chris 'Coach' Bennett's book: 'This Is About Running, This Is Not About Running: Lessons for Between and Beyond the Start and Finish Line,' is out now: https://amzn.eu/d/03NMsq2Q

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You probably know you need protein. But how much do you actually need and does it matter where you get it from?

Spencer Matthews and Oli Patrick break down how much protein you really need, whether protein shakes are as effective as food, and what happens when you eat too much.

From chicken and steak to eggs, lentils, fruit and even a few very ambitious protein shakes, they separate the genuinely useful from the fitness industry noise — with a few unexpected protein sources along the way.

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Molly Caudrey doesn't run for fitness. She runs to jump higher.

The elite pole vaulter explains why every metre she runs has a purpose, why she avoids slow running altogether, and how sprinting, strength and technique combine to produce explosive performance.

She also challenges the idea that being fitter always means being better, sharing why training specifically for your sport matters more than simply doing more.

Molly Caudery is a Red Bull athlete. More info here: https://www.redbull.com/int-en/athlete/molly-caudery

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Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout

GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU

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