Big Fish Extra Catch: All you REALLY need to know about fasting, cold plunging and clean eating

Richard Whitehead is a world-class athlete. He’s a double gold and double silver Olympic medalist, a four time world champion and four time European champion. All this success with no legs.

Richard runs with prosthetic legs as he has a double knee congenital amputation - but this never stopped Richard from becoming the best in the world. In 2004, aged 27, he dreamt of running a marathon and signed up for the New York Marathon having never run a mile. With pure determination and discipline, Richard has become one of the most inspirational British athletes.

We’ve reached the end of the series, and I’ve absolutely loved recording these bonus episodes with my friend and personal trainer Shaun Stafford. Our aim was always to give you a quick deep dive into popular health trends to help you understand them better or change your perspective. I wanted to take a look at some of the top facts and tips I’ve learned in this series, which can help you to make small changes to live a healthier life. In this episode, we’re looking at sleep, caffeine and alcohol - we’re debunking myths, sharing some crazy facts and giving you some top tips so you can easily create new, healthier habits.

Paul Chowdhry is an acclaimed and multi-award winning stand-up comedian, actor, writer and podcaster, he hosts The Paul Chowdhry PudCast for Global Player. He’s renowned as the most successful British Indian stand-up comedians in history, and has sold out Wembley Arena, putting him in the top 10 bestselling comics in 2017. His comedy is known for being outspoken and sometimes shocking, tackling subjects like race, sex culture. But in this interview we see a much more serious side to Paul. He talks about the impact of losing his mother at just 5-years-old, the horrific racist abuse he and his family experienced and how he’s built a resilient mindset to become an acclaimed comedian.

We’re coming to the end of the series, and I’ve absolutely loved making these bonus episodes with Shaun. I wanted to take a look at my personal highlights from the series. So I’ve rounded up the best evidence-based tips on the most popular topics we’ve covered in this series. We’re looking at fasting, cold plunging and clean eating - it’s a quick lowdown on the benefits and drawbacks of each, plus how you can get started.

Deborah Meaden is one of Britain’s best known business names - and I’ve been wanting her on the podcast ever since we launched. She’s a highly successful entrepreneur and has been an investor on Dragons’ Den since 2006. Her new book, Deborah Meaden Talks Money has been described as an unmissable book about money and finance for young people - and it’s out now. In this episode we talk about how to nail a Dragons’ Den pitch, whether she regrets any of her investments on the show and why money should never be your goal if you want to be successful.

Metabolism is a bit of a buzzword at the moment. This week Spencer and Shaun explore what it is and whether you can actually speed it up.

Gordon Smart is a broadcaster and journalist. His impressive rise to one of the jobs at the Sun newspaper at such a young age is absolutely remarkable. He became the showbiz editor at just 26 years old, and was appointed editor of the Scottish Sun at just 32. But at 36 he decided to pack it all in - telling me he couldn’t handle it, could no longer sleep at night and very nearly had a nervous breakdown. After leaving newspapers, he now presents on Radio 5 Live, co-hosts the Global podcast Restless Natives with Martin Compston and is editor-at-large of Men’s Health. Listen to Restless Natives here: https://linktr.ee/restlessnativespodcast

In this episode, the lowdown on supplements and whether they can really benefit your health and lifestyle. Multivitamins, omega 3, vitamin D, protein powders and creatine... Shaun and Spencer bust some of the myths that surround them.

Angela Scanlon is a presenter and author. She’s presented huge shows for the BBC including The One Show, and has just taken over Graham Norton as the weekend breakfast presenter on Virgin Radio. She’s also the co-founder of the jewellery brand frkl. In this interview we talked about how she manifested her hugely successful TV career, how being a self-confessed workaholic nearly led to burnout and the impact of battling a 15-year eating disorder.

If you've been affected by anything in this episode, please see this website for more help and support: https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/helplines/

In this episode we're telling you all you need to know about the gut microbiome - and why a healthy gut is crucial for improving your physical health, mental health and immune system.