Sauna’s Explained: Health Benefits & Risks

More from UNTAPPED with Spencer Matthews

1. 

   25 Aug 2026 · 41 min

   Fuelling Secrets for a 2:04 Marathon & Best Running Shoes | Amanal Petros

   What does it take to run a 2:04 marathon? German marathon record holder Amanal Petros shares the training, mindset and remarkable journey behind becoming one of the fastest marathoners in the world. Amanal takes us inside 200km+ training weeks at altitude in Kenya, explains how carbon-plated shoes have changed elite racing, and why technology can never replace hard work, consistency and belief. From arriving in Germany alone at 16 to breaking national records, Amanal shares how running transformed his life, and why setbacks have never stopped him from chasing what's next. GQ Box 👉 Treat…

2. 

   20 Aug 2026 · 32 min

   Should I Get My Blood Tested? Benefits & Drawbacks | Extra Mile

   You can feel perfectly healthy and still have no idea what's happening beneath the surface. Spencer Matthews and Oli Patrick explore what blood testing can reveal about your health, performance and long-term wellbeing. From cholesterol and blood sugar to vitamins and hormones, they explain why your results are most powerful when tracked over time, and how personalised data could change the way you approach your health. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-yt to sign up now GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an…

3. 

   17 Aug 2026 · 53 min

   5 Training Rules from an Ironman World Champion Coach

   The secret to getting fitter might be knowing when to do less. Ironman coach Reece Barclay challenges the obsession with volume and reveals what really drives sustainable endurance performance. Drawing on his experience coaching Lucy Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level. This is a closer look at how to train smarter, stay consistent and build performance that lasts. Reece's 5 top training tips 👇 1️⃣ Consistency Beats Volume — Ten consistent hours of training every week will do more for…

4. 

   10 Aug 2026 · 41 min

   Why Most Marathon Runners Train Completely Wrong | Becky Briggs

   European U23 marathon record holder Becky Briggs shares the mindset, training lessons and race-day strategies that have helped her compete at the highest level of running. Becky explains why tough training sessions build more resilience than perfect ones, how learning to handle fatigue is key to overcoming the marathon wall, and why carbon-plated shoes should be used strategically rather than relied on for every run. She also shares how changing her mindset around pressure and discomfort helped her achieve a 2:29 marathon PB, revealing the habits that help runners stay resilient, recover…

5. 

   6 Aug 2026 · 33 min

   Creatine Explained: Benefits & Best Dosage | Extra Mile

   Creatine was once seen as a supplement for gym-goers, but it has become one of the most researched tools for improving performance, recovery and long-term health. Spencer and Oli Patrick explain how creatine works, from boosting muscle energy to supporting brain function and healthy ageing. They explore the benefits for runners, the impact of water retention, and how to use creatine strategically to build strength and resilience without affecting performance. Discover why this simple supplement could be a valuable tool for improving recovery, longevity and your overall health. Heights 👉 Get…

6. 

   3 Aug 2026 · 48 min

   3 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith

   England fly-half Marcus Smith explores the crossover between rugby and running, sharing the training methods and mindset that help him perform at the highest level. He explains why long-distance running pushes him far beyond his comfort zone, the simple speed drills that developed his explosive power, and why embracing difficult training pays off when it matters most. Plus, he and Spencer discuss the rise of run culture, building speed without expensive equipment, and Spencer's latest ultra-running challenge. Do Health 👉 For your long-term health. Head to…

7. 

   12 Oct 2026 · 49 minNew

   Paula Radcliffe: The Training Behind My 2:15 Marathon

   Paula Radcliffe knows what it takes to push the marathon to its limits. The former world-record holder takes us inside the training, mindset and resilience that made her one of the greatest marathon runners ever. She shares her golden rule for pacing, why flexibility and listening to your body matter, and how setbacks, both in running and life, changed her perspective. From world records to the toughest moments of her career, Paula reveals what a lifetime of running has taught her about performance, resilience and why the sport is about more than what you achieve. Paula Radcliffe is an…

8. 

   8 Oct 2026 · 42 min

   3 Deficiencies Holding You Back | Extra Mile

   Are you tired because life is busy… or could your body actually be missing something? In this episode of Untapped Extra Mile, Oli Patrick tackles some of the most common nutrient deficiencies - iron, vitamin D and B12 - and explains how they could be affecting your energy, health and running performance. Oli breaks down the warning signs to look out for, from unexplained fatigue and breathlessness to changes in performance, and explores when blood testing can actually be useful. He also explains why runners may need to pay particular attention to their nutrient levels, whether supplements…

9. 

   5 Oct 2026 · 46 min

   How To Run Like An Olympic Medallist | Daryll Neita

   What does it actually take to get faster? For Olympic sprinter Daryll Neita, the answer isn't running further, it's running better. Training five days a week in Florida, Daryll takes us inside the world of elite sprinting, from long winter sessions designed to build strength to the short, explosive work that creates speed. She also explains why sprinters rarely run more than 300–400m and why the gym can be just as important as the track. For everyday runners, Daryll shares the simple principles that matter most: stay injury-free, make strength work explosive, master your drills and keep…

10. 

    1 Oct 2026 · 32 min

    Is Magnesium Worth It? What Every Runner Needs to Know

    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. Heights 👉 Get 20% off your first month of any…

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