UNTAPPED with Spencer Matthews

Sam Browne (“Let’s Do This” Founder) joins the show to explore the explosion of modern running culture, from AI to how Nike and other big brands are trying to take over. He breaks down the London Marathon’s staggering growth and explains why its finish line represents humanity at its best, and offers his tips to have the best marathon experience possible. Heights 👉 Stay sharp like Spencer. 20% of...

Does your 9:00AM coffee habit actually work, or are you just falling for a well-marketed myth? This episode strips away the influencer trends to reveal the biological reality of caffeine. Oli Patrick and Spencer Matthews challenge the popular "90-minute delay" rule and explain the surprising science behind why your immediate post-espresso "buzz" might be an illusion. From its history as a substanc...

World-record endurance athlete Sean Conway joins us to break down the complex mindset required for extreme challenges. He introduces his "Terrier and Monkey" theory for internal drive and explains the "Two Cups" balance that every high-performer must master to move from luck to true experience. Drawing on his 105 consecutive Ironmans, Sean reveals why physical fitness is only one of 10.5 essential...

Spencer and expert physiologist Oli Patrick break down the science behind the health and fitness trends shaping your feed, unveiling the truth and busting myths so you can train smarter. Real experience, meets real science — unpacking what actually improves performance. This episode explores VO2 Max, the objective measure of oxygen consumption and the leading predictor of human longevity.  Ol...

Wayne Lineker reveals the reality behind his infamous party lifestyle, from near-death experiences with pneumonia to the family moments that forced him to confront his addiction. He describes the daily spiral of alcohol dependency, starting mornings with vodka just to function, and the breaking points that changed everything, including being told he could no longer pick up his granddaughters and a...

Movement specialist Roger Frampton challenges everything you think you know about posture, flexibility, and aging, arguing that stiffness isn’t inevitable, it’s a result of how you stop moving. He breaks down why there’s no such thing as a “perfect” posture, why mobility matters more than flexibility, and how the body is an adaptable system that responds to how you use it. From sitting on the floo...

Irish Olympian Stephen Scullion (2:09 marathon) joins us to break down what really separates good runners from the elite, and it’s probably not what you think. Stephen challenges the zone 2 obsession, shares his "Just Another Sunday" philosophy for race-day confidence, and ranks the fastest super shoes on the planet. We also discuss why discipline beats motivation, the weight-performance paradox,...

In this solo episode Spencer Matthews gives a behind the scenes update on the newly renamed Untapped Games, revealing how the idea is evolving from a fun challenge into a real competition. He breaks down the qualification standards, explains why official marathon times matter, and shares which athletes could be early contenders. Spencer also reacts to the latest news in the athletic world and deta...

Olympic gold medalist Max Whitlock steps into the spotlight to share the mindset that has powered his rise to the top of the gymnastics world. What fuels his relentless pursuit of excellence? How does he balance the commitment needed for Olympic glory with family, mental health, and personal growth? Max pulls back the curtain on the sacrifices behind his success, the pressures of living under cons...

Chris Jericho is a WWE, AEW & wrestling legend, and in this exclusive episode, he opens up about the secrets behind his incredible 35-year career at the top. From his early days as an underdog to beating The Rock and Stone Cold Steve Austin in one unforgettable night, Jericho has consistently defied the odds and redefined what it means to be a wrestling icon. He also dives into his journey out...

At 50, Ben Shephard decided to test what he was really capable of. In this episode he shares how a milestone birthday became the catalyst for upgrading his health, routines and mindset. From cleaning up his diet and building simple daily discipline, to embracing “friction maxing” – deliberately choosing the harder path to build resilience – Ben explains how small, consistent actions transformed th...

World champion triathlete Lucy Charles-Barclay reveals the mindset and dedication behind her journey from amateur to elite athlete. Lucy’s training hacks 👇 1. Marginal Gains Add Up 💪 Lucy describes how her first Ironman took 12 hours, and with more focused training, she improved her time by 4 hours, emphasising the importance of consistency and dedication to training. 2. Fuelling Consistently 🙌...

Spencer sits down with Gladiators star Matt Morsia to find out what it actually takes to be a Gladiator — and whether Spencer has any chance at all. The pair also discuss Matt’s unconventional Gladiators training, behind the scenes stories from the TV show, and the long, unglamorous grind that helped him build one of the UK’s biggest fitness YouTube channels. Matt Morsia is Legend in the hit BBC s...

Spencer sits down with adventurer, former soldier, and humanitarian Jordan Wylie MBE to explore what it really means to live with intensity, purpose, and vulnerability. Jordan opens up about being diagnosed with ADHD later in life, how hyperfocus has fuelled his greatest achievements, and the personal cost it’s taken on relationships. He shares his experiences with depression, anxiety, medication,...

We welcome Prime Minister Keir Starmer for a rare and personal conversation about leadership, responsibility, and the human reality behind power. What does it take to make decisions that shape millions of lives? How do you stay grounded when the pressure never switches off? Keir reflects on growing up with financial insecurity, the painful story of his brother, and why those experiences drive his...

Olympic champion Alistair Brownlee strips elite performance back to what actually works, and why going easier, not harder, is often the smartest move. In this episode, Alistair challenges hustle culture head-on, explaining why sustainable training beats hero workouts, and how compounding consistency over time matters more than short bursts of suffering. He breaks down the fundamentals, building an...

WHOOP founder Will Ahmed shares how recovery, not effort, became the key insight that reshaped how we understand elite performance and health. From working with the world’s best athletes to building one of the most influential performance companies, Will reveals what truly separates the best from the rest. How can someone like LeBron James handle back-to-back max strain days and still wake up full...

Peloton instructor and former finance professional Ben Alldis opens up about the moment relentless ambition collided with reality, and forced him to rethink everything. In this episode, Ben reflects on life inside a high-pressure corporate world, the burnout that crept in unnoticed, and how a cancer diagnosis became the wake-up call that changed his definition of success. He talks honestly about s...

Extreme endurance athlete Russ Cook, better known as ‘Hardest Geezer’, opens up about the mental and physical toll of running the entire length of Africa. In this episode, Russ talks honestly about injury, doubt, and the moments he came close to quitting during 352 relentless days on the road. He shares what pain taught him, how purpose carried him forward when motivation disappeared, and why pers...

Cricket superstar Ben Stokes goes beyond the highlights to share the moments that shaped him long before the spotlight. In this episode, Ben reflects on growing up in a fiercely competitive sporting family, choosing between rugby and cricket, and the setbacks that forged his mindset. He talks honestly about pressure, failure, and the work ethic that’s carried him through the toughest moments of hi...

In this special collaboration with Sports Direct,  CEO of Fraser's Group Michael Murray joins Spencer Matthews for a straight-talking conversation about ambition, discipline, and breaking out of your comfort zone. Michael dives into the mindset behind his success, why perfection blocks progress, why mistakes are essential, and why discipline matters more than motivation. He explains the power of d...

Astronaut, explorer, and former ISS Commander Chris Hadfield takes us beyond the boundaries of Earth, offering rare insight into fear, purpose, and the discipline required to operate at the edge of human capability. What prepares someone to step into the void of space? Chris reflects on the profound perspective of spacewalks, the power of competence to quiet fear, and the life-shaping clarity that...

In this final chapter of Project 7, Spencer Matthews takes on the most dangerous leg of the entire challenge: a full-distance triathlon in Antarctica. Battling brutal winds, sub-zero temperatures, and unforgiving conditions, Spencer recounts what it was really like to race at the edge of the world, and why this leg pushed him further than any before it. He also reflects on the gruelling Rio de Jan...

Spencer Matthews pushes further into Project 7 as he completes his fourth and fifth full-distance triathlons, racing across the rugged coastline of Perth and the intense heat of Dubai. He opens up about the brutal travel between continents, how his body and mind are coping at this stage, and whether the challenge is becoming more manageable, or increasingly overwhelming. From diving into shark-inh...

Spencer Matthews pushes into the second leg of Project 7, seven full Ironman triathlons on seven continents in 21 days, as he moves from London to Arizona and on to Cape Town.  With little rest and nonstop travel, he reflects on the growing physical and mental strain already setting in. Cape Town proves to be his toughest challenge yet, with a freezing open-water swim, dangerous winds on the...