UNTAPPED

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.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.Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.

Spencer visits a Lord’s Taverners’ Super 1s session to see how cricket is helping young people with disabilities build confidence, independence, and a sense of belonging. Funded by Postcode Lottery players, Super 1s provides free, inclusive cricket sessions across the UK. Spencer gets involved on the pitch and meets the young people, parents, and coaches, who take part. One participant, Imogen, shares how the programme supported her mental health and fostered her passion for cricket. We also discover how funding from Postcode Lottery players helps Lord’s Taverners reach more than 30,000 young people each year through the power of sport. Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au Lord’s Taverners Registered Charity Number: 306054 (England and Wales) and SC046238 (Scotland). Postcode Lottery manages lotteries for 20 charities. A minimum of 30% of each ticket price goes to charity. 18+, conditions apply. Not available in Northern Ireland. Hosted on Acast. See acast.com/privacy for more information.

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 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.Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.

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

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

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

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

Spencer and Oli break down the truth about carbs for runners: what carb loading actually does, why runners hit the wall, how glycogen fuels performance, and when gels really matter. They also explore zone two running, weight loss, gut training, and how everyday runners can build a healthier relationship with carbohydrates.Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock. Hosted on Acast. See acast.com/privacy for more information.