Spencer and Oli break down what alcohol really does to the brain and body.

They explore what actually causes a hangover, how alcohol affects sleep, anxiety, confidence, performance and long-term health.

A clear, honest conversation about the science of drinking, social connection, and whether alcohol still has a place in a healthy life.

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How do you build the engine for a 27:38 10km? Elite runner Alfie Manthorpe joins us to discuss why the secret isn't just in the miles, but in the mental commitment to the process. He explains why he values the lessons learned from a difficult race over the comfort of a conservative one, detailing the "never waste the work" mantra that drives him to the finish line, and sometimes the medical tent.

Beyond the grit, Alfie breaks down the shift from chasing training splits to building raw fitness, noting how he clocked his fastest times without ever hitting those paces in practice. He also highlights his three most neglected training tools that often separate the elite from the amateur.

It’s a candid look at the discipline, recovery, and mental arrogance needed to transition from a fast runner to an elite competitor.

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Spencer and Oli break down what heart rate zones really mean, how they are often misunderstood and how you can train better using them.

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