UNTAPPED with Spencer Matthews

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 nowGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_YT Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkout

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 your fitness than repeatedly pushing huge training weeks and burning out.2️⃣ Don't Blindly Follow the Plan — Training plans are a guide, not a rulebook; if you're exhausted, sleep-deprived or not feeling right, you need to adapt rather than force the session.3️⃣ Be Careful When You're at Your Fittest — Your risk of injury can actually increase when you're performing at your best, because your fitness can improve faster than your body has time to adapt.4️⃣ Don't Start Your 5K Too Fast — Resist the temptation to chase the runners around you early on, settle into your pace after the first two minutes, then gradually build towards the finish.5️⃣ Control Your Breathing — Reece believes breathwork is an underused performance tool, with controlled breathing (particularly the box breathing technique) potentially helping athletes manage heart rate and lactate during hard efforts.GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

Could sitting in a sauna really improve your health and longevity?Spencer Matthews and Oli Patrick dive into the science behind sauna use, from its Finnish roots to the research linking regular sessions with better cardiovascular health and longevity.They unpack what happens inside the body during a sauna, including the rise in heart rate, activation of heat shock proteins and potential benefits for brain health, recovery and sleep. Spencer also shares his own experience of using the sauna before bed and seeing a noticeable difference in his recovery.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout

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 smarter and perform when it matters most.About Becky Briggs:Becky Briggs is a British long-distance runner, coach and content creator. A European U23 marathon record holder with a 2:29 marathon PB, she has represented Great Britain across cross country, half marathon, marathon and 50K distances. Becky is also the founder of That’s Hot, an inclusive running community inspiring runners of all levels.You can find her on social media at https://www.instagram.com/becky_briggs_nrg and https://www.tiktok.com/@becky_briggs_nrg?lang=enGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout

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 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutDo Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now

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 https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout

What are the most common injuries runners get? How can you prevent and treat them? Spencer and Oli break it all down on this week's episode of Extra Mile.

The hardest part of running isn't the session itself, it's getting out the door. Two-time Olympic distance runner Andy Butchart shares the mindset and training principles that helped him reach the highest level of the sport.He explains why consistency beats intensity, how building an aerobic base can unlock long-term performance, and why small daily wins are the key to becoming a better runner.Discover why the biggest breakthroughs come from years of consistent work, not overnight success.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout