Personal Best

If you find Christmas Eve a bit mad busy and stressful, why not let Gillian Russell and the Personal Best team help you to chill? This week our gift to you is half an hour of total relaxation ... a chance to escape! Fancy being “in the moment” but no idea how to get there? Jan Barclay from Rejuvenate Your Mind guides us through a Christmas meditation…

To get into the festive spirit, this week Gillian Russell and the Personal Best team are all about giving and receiving … but not necessarily the things in life that can be gift-wrapped! What health and wellbeing gift would you give to others, what would you like to receive yourself … and what gift would you give to your younger self? Photographer Alex Rotas, author and expert on the power of the mind Dr David Hamilton, chef Graeme Pallister and regular listener Susanne Powell discuss their literal and metaphorical gifts – from laughter to good health, from companionship to a night out dancing, from yoga to courage, from time to zany running leggings. With further ideas from Living Street’s Chris Thompson, style consultant Amanda Latham, former GP Juliette McGrattan, psychologist Alan Gow, lecturer Paul Kelly, newbie runner Dawn Nisbet, physiotherapist Elaine Miller and Niall Elliott from Sport Scotland.

Richard Forbes meets members of the LGBT community. The programme kicks off at Whitecraigs Rugby Club where the Glasgow Alphas are warming up for a game. The players explain how taking part in the sport is good for their physical and mental health. Luke Aquilina goes for a run on the streets of the capital with Al Hopkins from the Edinburgh Frontrunners, who says there are things all sports clubs could do to be more inclusive. Meanwhile, down in the Borders, Gina Gordon talks about the challenges of keeping fit and active following her transition. Psychotherapist Alison Wren tells us about the benefits of coming out and why she runs a course to help people through the process. Then we take a trip to Melrose where Margaret Hart shares her story of coming out in middle age. Megan Johnson from the LGBT Health and Wellbeing Centre is doing work to reduce the stigma that older members of the community face. Some folk are finding themselves pushed back into the closet as family and carers have a bigger role in their lives. Finally, Danny tells us how being diagnosed with HIV led to him taking a positive decision to reassess how he takes care of his mind and body.

Would you describe yourself as a perfectionist? Admirable high standards or impossible goals? Trying just a bit too hard for that perfect Christmas?! Gillian Russell asks whether the pursuit of perfection can actually be bad for our health and wellbeing… Dr Emily Taylor from the University of Edinburgh, who set up the Perfectionism Laboratory, describes why people strive for perfection and the impact it can have on their lives. Acting coach Mark Westbrook explains why making mistakes and experiencing failure is an important antidote to perfectionism in all walks of life and shares his tips for ensuring it doesn’t become a problem for you. Sports Psychologist Misha Botting talks about the pursuit of perfection in sport and whether it’s a good thing or not. Team GB curling skip Kyle Smith shares his experiences of perfectionism and explains how he’s worked to overcome the emotional rollercoaster it can create when you’re competing. Helen Balfour finds out why perfectionism can become a problem for students and how it can best be tackled. Cynical about perfectionism on social media? Instagram influencer Lucy Simpson shares her secrets of how she projects the “perfect” images and what she personally gets out of it.

How important are friendships for our health, our happiness and our wellbeing? Gillian Russell asks whether, in our increasingly busy lives, we should be paying a bit more attention to them? Psychologist Dr Kirsty Miller explains why friendships are important to us as humans, the impact it can have on us if we neglect that part of our lives and how we can address the lifestyle issues that prevent us from prioritising friendships. Richard Forbes visits Befrienders Highland to find out how they help people in the community who are lonely and isolated. Dr Carolyn Parkinson from the University of California describes the research they’ve done into brain similarities amongst friends and what it means in terms of our behaviours. Eric Sinclair shares his experiences of lifelong friendships, especially in times of need. Angelika Love from Oxford University explains why diversity in friendship is important for our development, our wellbeing and our life experiences.

Gillian Russell explores how we can use music for mind, body and soul … as part of our health and fitness toolkit. Gillian visits Glasgow’s Queen Elizabeth University Hospital to meet Tom Binns, founder of Glasgow Piano City, and Jackie Sands, Senior Arts & Health Specialist from NHS Greater Glasgow & Clyde, to find out about the impact “Molly” the piano is having in the hospital environment. Research Fellow Dr Emma Moore from the University of Edinburgh talks about whether music can rewire the brain. Dr Rachel Drury from the Royal Conservatoire of Scotland explains how we can use music to express ourselves while colleague Dr Jill Morgan describes the impact music has on our social world and the research she’s done into how mothers and their teenagers share music. Sonia Allori explains what the Lost And Found project is all about and how the music therapy is helping people who have suffered a stroke. Nick Jedrzejewski describes the idea behind Feels FM, the world’s first online emoji-powered jukebox for mental health. The programme opens with pianist Tom Binns playing a piece he wrote in 2006. 'Follow Me No More' is about facing the grief of losing his grandfather.

How much BALANCE is there in your life? Therapist Jan Barclay tells Gillian Russell how meditation can help us get the balance right between mind, body and soul. Physiotherapist Judith Anderson demonstrates the exercise we can do to keep ourselves balanced while instructor Suzanne Ross describes the idea behind falls prevention classes. Prof Lucy Yardley from the University of Bristol explains the science of balance and how our brains are involved in balance. Psychologist Prof Ewan Gillon talks about why getting the right work-life balance is so important for our mental health and happiness. Personal Trainer Dan Moore demonstrates how we can find a good balance between cardio and strength exercises. Donnie MacLean explains the idea behind his “balanced pizza” as a way for kids to achieve a balanced diet.

How much attention do you pay to your posture? Gillian Russell gathers together a whole heap of advice and inspiration to help us improve everything to do with our posture... Gillian visits physiotherapist Sean Webb at Raigmore Hospital in Inverness to find out why good posture is so important and what steps we can take to improve it. Dr Heather Morgan from Aberdeen University talks about the impact high heels can have on our posture. Osteopath Bryan McIlwraith explains why paying attention to the positioning of our car seat, steering wheel and pedals can have a positive effect on our posture. Pierette Melville, a physiotherapist at NHS Fife who specialises in children and young people, describes the impact smart phones are having on our posture. Alexander Technique practitioner Alan Massey demonstrates why so many of us need to unpick bad habits and learn to be more mindful about how we stand and sit. Ross McDonald, President of the Scottish Chiropractic Association, shares his advice on improving our posture when we’re lugging round bags of Christmas shopping!

Heading Into Winter: with the clocks about to change, Gillian Russell asks how we can best prepare mind and body to minimise the impact the long, dark days might have on our mood and our motivation? Nutritionist, author and owner of Food For Fitness Scott Baptie shares his tips on getting our food right in the winter months and demonstrates how to make a simple, nutritious sweet potato and chorizo soup… then shows Gillian what kind of exercises we can easily do at home on the days when it’s too cold and miserable to go outdoors. Author Emma Mitchell explains what immersing ourselves in nature can do for our physical and mental health and why getting creative with nature can have additional benefits. Dr Niall Elliott from Sport Scotland Institute Of Sport offers advice on how best to look after ourselves to minimise the chances of getting colds, ‘flus and other bugs as the seasons change. Judith Leask describes how she copes with Seasonal Affective Disorder at this time of year.

Gillian Russell discovers what we can learn from other cultures’ approaches to health and wellbeing and asks how we might adopt some of it into our own lives? Beth Kempton’s passion for Japan goes back more than 20 years. She explains why she embarked on a personal quest to discover more about Wabi Sabi, what ancient Japanese wisdom can teach us about our own health and wellbeing and how we could apply the gentle principles of Wabi Sabi in our own increasingly stressed lives. Chen Jie and Dai Congrong from the Confucius Institute in Edinburgh talk about the Chinese approach to health and wellbeing and its importance in their lives. Monika Pachla from the Polish community in Inverness explains why the tradition of keeping Sundays clear is important for their happiness. Helen Russell, author of The Atlas Of Happiness, takes us on a round-the-world journey to hear how other countries and cultures approach happiness, health and wellbeing.

Do you long for a good night’s sleep? Worry that you’re not getting enough? And just how much attention do you pay to your sleep hygiene? This week Gillian Russell and the Personal Best team are aiming for a PB in ZZZZZZZZZZZ… James Wilson - aka The Sleep Geek - explains why we need to prioritise sleep more, how the changing seasons can affect our nights and mornings … and offers advice on what we can easily do to improve our sleep habits. Dr Renata Riah, Consultant in Sleep & Respiratory Medicine at the Royal Infirmary of Edinburgh, describes why sleep is so important for both body and brain Chief Executive of Sleep Scotland Jane Ansell talks about the training programme they’ve developed to help teenagers sleep better. Ruth Devlin from Let’s Talk Menopause explains why so many women have sleep issues during menopause and offers some tips on how to combat them. Shift workers share their experiences of how their sleep can be affected by what they do for a living and describe the ways in which they try to overcome sleep hurdles. Benjamin Spall, author of My Morning Routine, explains why a good night’s sleep is essential to improving your morning routine and how small adjustments to the first hour of your day can have a positive impact on your energy, focus and wellbeing.

"The thief of human potential” - Gillian Russell discovers why we procrastinate and asks whether we can learn to change our ways? Antony Sammeroff describes the impact procrastination had on his life, how he’s been able to turn things around and why he’s passionate about sharing his techniques with others. Psychologist Dr Kirsty Miller explains what’s going on in our brains when we procrastinate, why we procrastinate about some things but not others and whether the “buzz” of putting something off can ever be a good thing. Student Learning Adviser at Edinburgh University Dr Pamela Docherty talks about the kind of strategies they’re encouraging students to put in place to help them avoid procrastinating over their work. Dr Fuschia Sirois from Sheffield University explains why many of us procrastinate about our fitness and health and what we can do to address it.

“I don’t have time!” is one of the biggest excuses for not exercising, failing to cook from scratch or never getting round to relaxing properly. Gillian Russell and the Personal Best team are on the hunt for a bunch of FIVE MINUTE FIXES for when we’re short of time… Prof Nanette Mutrie from Edinburgh University takes Gillian through a set of strength exercises to do while the kettle is boiling. Chef Graeme Pallister creates a quick one-bowl dish – full of texture, colour and flavour – to inspire you to eat properly when time is against you. If family commitments mean you have no time to exercise, why not copy what the Thurso Mums On The Run do? Have buggy, will travel…! Richard Forbes meets stress coach Eileen Burns to find out how to go about incorporating some bitesize meditation into our busy lives. Stephen Vallance, who teaches time management techniques, explains how we can all go about managing our time better.

Gillian Russell asks whether we should all be climbing more trees and practicing our cartwheels? Fifty-something mum Jo Mosely describes the sheer joy she gets from doing headstands and talks about her passion for inspiring others to revisit childhood fun. Psychiatrist Prof Steve Peters explains what is happening to body and brain when we engage in simple, playful activities. Charlotte Roach talks about why she set up Rabble, a social community that keeps fit by playing fun games. Exercise physiologist Susan Dewhurst explains why playful, childlike activities can boost our fitness, health, balance and dexterity. Johanna Basford describes why she’s on a mission to make the world a happier place through the joy of colouring in. Cartwheel queens Alex, Susanne, Juliet and Nat share their experiences of revisiting childhood fun by attempting some cartwheels over the summer.

How can we leave work happier and healthier than when we arrived? An impossible dream – or achievable with the right systems in place and a shift in attitude? Gillian Russell visits staff at a Glasgow-based firm to hear about the impact a four-day week has had on their work/life balance and speaks to their Operations Director Lorraine Gray about the other measures now in place to ensure a happier, healthier working environment. Denmark regularly comes out top in world happiness surveys so just what is the Danes’ attitude to work? Meik Wiking from the Happiness Research Institute in Copenhagen describes how they achieve a healthy work/life balance. Prof Cary Cooper from Manchester University explains why a happy, healthy workforce is important and the steps that can be taken to create a workplace wellbeing strategy. John Peebles talks about why they decided to employ a workplace therapist/lifecoach in their business while Suzanne describes the impact a 10-week paid sabbatical has on staff wellbeing. And if all of that is tricky to implement at work, you could follow the lead of the PR company which has cocktail making in the office each Friday…

Lots of us spend time worrying out our physical health and our mental wellbeing ... but how much consideration do we give to our digital health? Gillian Russell and the Personal Best team are back, discovering how to create a happier, healthier digital life for young people ... and their parents. Online safety consultant Jess McBeath describes what we mean by digital citizenship, examines the issues young people face in the online world and advises on how we can all be the best guardians of our digital health. Megan Lancaster shares the audio diary she kept for a day which details just what her online habits are like! Maireid, Maya and Ibrahim talk about Young Scot's "5 Rights", young people's rights in the digital world. Tech journalist Carrie Marshall explains the technology that's available to help us be more conscious of the time we spend online. Dave Howard describes the idea behind the BBC's "Own It" initiative which aims to give parents - and their children - help and advice for navigating the online world.

Each week on Personal Best we're all about inspiring each other to get the most out of our fitness and health ... but if you're homeless, it's probably pretty low down on your list of priorities. One woman is on a mission to change all that... Gillian Russell and the team meet Michelle Reilly, founder of StreetFit, at one of their boot-camps in Edinburgh to find out about how she's bringing fitness, health and wellbeing to those who are - or have been - homeless. Anthony and Amanda talk about their experiences of homelessness, how difficult it is to access exercise facilities and the difference StreetFit has made to their fitness, mental health, confidence and happiness. Community psychiatric nurse Doneil MacLeod explains how crucial fitness is for those who are homeless and the impact it can have on helping to combat not just fitness and health issues, but social isolation too. Richard Forbes meets Sally Findlay from Edinburgh Community Food to hear about the kind of barriers homeless people face when it comes to eating well and how the cooking workshops they've been running are helping. Stephen Malden from Edinburgh University talks about the research he's done into the impact an initiative like Streetfit can have on the lives of homeless people ... and the possibilities for growing the idea further.

Around a quarter of a million people in Scotland have Type 2 Diabetes and the number is rising. If you've been diagnosed with it and feel the future is bleak, just how can you get the best out of yourself ... and is it possible to actually turn things around? Gillian Russell spends the day with Isobel Murray (and husband Jim) in Largs to hear about her life before and after Type 2 Diabetes - the impact her diagnosis had on her life, why she took part in a research project and how she managed to reverse her condition through losing weight, changing her diet and increasing her exercise. "I've got my life back ..." Mike Lean, Professor of Human Nutrition at the University of Glasgow, explains what exactly Type 2 Diabetes is, how much of a problem it is in Scotland and what they've been finding out from their recent study. George Thom, Research Dietitian at the University of Glasgow, shares his top tips for managing Type 2 Diabetes - why it's crucial to lose weight, how to maintain that weight loss and the importance of finding a lifestyle that you enjoy.

How much attention do you pay to your pelvic floor? Do you know where it is, what it does and why it matters? Gillian Russell and the team seek the best advice for having a fit and healthy pelvic floor (men and women...) Physiotherapist Kirsteen Ferguson describes what the pelvic floor is, how much it matters and why she decided to create a video aimed at teenage girls. Rhianna, Kimberley, Amy and Catriona from the Nairn Youth Forum take a look at the video and discuss how useful it might be for them. Professor Suzanne Hagen from Glasgow Caledonian University talks about the research she's done into how effective pelvic floor exercises are. Iain Annand describes why he had to start doing pelvic floor exercises and the impact they've had on his health. Comedian and physiotherapist Elaine Miller explains how and why she uses humour to get across the importance of looking after your pelvic floor. And, of course, Gillian and producer Richard just have to get taught exactly how to do pelvic floor exercises properly...!

What makes you angry - bad driving, your computer crashing, rudeness, constantly having to pick up wet towels from the bedroom floors?! This week we're all about managing anger - our own and other people's - so that it doesn't get in the way of us achieving our Personal Best... Prof Ewan Gillon, Clinical Director of First Psychology, talks about the triggers and symptoms of anger, to what extent anger can be bad for our health and the coping mechanisms we can put into place to deal with our own anger. Richard Mullender, corporate trainer and former hostage negotiator, describes the impact other people's anger can have on us and advises on the best ways of dealing with it. Dr Emma Byrne, scientist and author of Swearing Is Good For You, explains how swearing can help when we're angry and the evidence that suggests swearing might actually be good for us. Richard Forbes visits a parenting class at the Goodtrees Neighbourhood Centre in Edinburgh to find out how they're trying to promote good behaviour in the family. Toddler tantrums? No problem!

When you pass a mirror, do you automatically suck in your tummy? Are you doing any extra fitness to get your stomach ready for the beach? Never mind the look on the outside, how much attention do you pay to the inside - to your GUT? This week Gillian Russell and the team are aiming for a "personal best" in gut health...! Doctor, blogger, personal trainer and author of "The Food Medic For Life" Hazel Wallace explains what happens in our guts, why the bacteria inside us matter and the role stress and relaxation play in our gut health. Richard Forbes meets Katrina Mather, founder of The Body Toolkit, to find out about the gut retreats she runs for those in need of a reboot ... while Grace describes the benefits she (and her gut!) felt from trying out their juicing fasts and changing her diet. Dr Wendy Russell from the Rowett Institute Of Nutrition & Health talks about what foods we should be eating to improve our gut health, whether detoxing and juicing work and the connection between our gut and our brain.

Grab your jacket, your shades or your brolly - today Gillian Russell and the team are embracing the hugely successful Daily Mile scheme by getting outside and doing a mile throughout the programme. What could be simpler? Staff at Birchwood Highland down tools and join the Personal Best team on a lunchtime walk. Will they be persuaded to make a daily habit of it? Elaine Wyllie, founder of the Daily Mile, talks about why they've decided to expand it to encourage older children, students and adults to walk, jog or run a mile a day. Trish Gorely from the University of the Highlands and Islands talks about the research done into the mental and physical health benefits of the Daily Mile for primary school pupils. What kind of positive impact could it have for us adults? Chris Thompson from Living Streets, the charity for everyday walking, advises on the kind of phone apps that can help motivate us to get out walking. Paul Kelly from the University of Edinburgh describes the research they did into how active - or otherwise - office workers are compared with pensioners and the difference doing a mile each day could make to their lives. Scottish Power employees Simon, Eileen and Norman talk about why their organisation is encouraging its staff to incorporate a daily mile into their lives and share their own experiences of how it's working for them.

Whether you're training for something or just want to get a bit fitter for the summer, what's your routine after exercise? Stretch, have a warm bath and eat protein? Or is it more likely you'll have some cake and slump in front of the tv?! Gillian Russell visits Perth College and asks if it's time we paid a bit more attention to our muscles after we exercise...? Physiotherapist Sarah Watts explains what happens to our muscles during and after exercise and why the right kind of recovery is important. Dale Roberson, lecturer in sport and fitness at Perth College, describes what active recovery is all about and how we can implement it into our routine. Andy Murray famously recovers his muscles by plunging himself into an ice bath - what is the extreme cold doing and would some kind of freezing treatment be useful for the rest of us non-elite athletes? David Jenkins from Sports Therapy Scotland uses cryotherapy for pain management and exercise recovery ... so Richard Forbes goes to meet him to find out just how cold is cold? Dr Olly Witard, Senior Lecturer in Sport at the University of Stirling, explains why protein is important for muscle recovery, how much we should be eating and what kind is best. Gavin Cooper, leader of the Sports Massage Course at Perth College, talks about how muscles can benefit from massage and demonstrates some techniques we could use at home.

Gillian Russell ask how we can create - or perhaps regain - our Personal Best body confidence when life takes an unexpected turn? Sarah Russell, exercise specialist in rehabilitation and coaching, talks about the extent to which her body image changed (ultimately for the better) after major surgery... while Stephie Simpson describes the impact colitis had on her own body image as she was growing up. Elaine Davidson explains the effect her hair loss had on her body confidence and how she managed to create a more positive body image. How confident are you about your teeth? If you missed out as a child would you consider braces as an adult? More adults than ever now want treatment so what's it like taking the plunge when you're older? Anna Welander explains why she decided to get train tracks as an adult. When you've undergone something major like breast cancer surgery, how do you begin to regain your body confidence? For Carol McAlpine, the decision was to have a tattoo done to cover her scar. Producer Richard Forbes went to meet Carol - just after it was completed - along with tattooist artist Kenny Howden, at the Inverness Tattoo Centre.

Whether it's a wedding speech, a presentation at work or speaking up at a community council meeting, most of us will have to face public speaking at some point or another ... and yet studies show that it's one of the things we fear most in our lives! Today Gillian Russell and the Personal Best team have come to Eden Court Theatre in Inverness to learn how to improve our public speaking so that we've got our own toolbox of tricks and techniques available when we need them most! Voice coach Kate O'Connell and PR expert Laura Bruce give public speaking novice Andy Grant a mini masterclass on relaxing and projecting your voice, what to do to get yourself feeling and sounding confident, how to get your posture right, whether to include humour and why breathing is key. Style consultant Amanda Latham offers advice and inspiration for getting our clothes right and explains how our appearance can have such an impact on our confidence when we're taking to the stage. Jonathan Davies from Eden Court Theatre's creative team shares some techniques for calming nerves and getting used to facing an audience, whether it's 10 or 100 people. Concert Pianist Steven Osborne describes what it's like to suffer from stage fright, how he personally manages to overcome it and offers tips on what we can do when we feel similar anxiety over public speaking.

Chemotherapy. Radiotherapy. Surgery. Drugs. That's probably what you expect to be prescribed when you've got cancer - but what if your doctor was to suggest exercise as well? On this week's Personal Best, Gillian Russell looks at whether prescribing exercise is a realistic step... Angela Roberts talks about her experience of exercising during and after chemotherapy for breast cancer. Dr Anna Campbell from Napier University explains how exercise can benefit a cancer patient, what type of exercise and how often might it be useful ... and how much of an impact it can have on our mental health. Plus is there any evidence it might help to prevent recurrence? Personal Trainer Kristeen Pollock describes how her mum's cancer diagnosis led her to start working with cancer patients. Dr Juliet McGrattan explains why her passion for fitness has led her to quit her job as a GP to concentrate on encouraging others to become more active, believing she can have more of an impact on people's health that way than writing prescriptions for tablets. Chris Thompson from Living Streets, the charity behind National Walking Month, talks about this year's #Try20 Campaign, aimed at getting us all to walk more every day and ideally reach the national guidelines of 150 minutes of exercise per week. Richard Forbes joins the Step It Up Highland walking group to find out how much of an impact regular walking is having on their physical and mental health.

Do we all need get outside more? According to recent research, 80% of people in Scotland feel that they spend too much of their free time indoors so should we be using what's all around us as a route to health and happiness? An adventure playground? An outdoor gym? Ian Walker from the Royal Yachting Association talks about the research and the ways in which we can all get outside more... Gillian Russell joins sailing first-timers Helen and Rhona on a yacht, under the watchful eye of Nairn Sailing Club's Paul Chaplain, to find out how much they're typically outdoors and what's stopping them from spending more time outside. How much do they enjoy the great outdoors, would they like to spend more time outside ... and will they develop a taste for sailing? David Bushell explains why he decided to return to sailing in his 50s and wife Anne describes what she gets, both mentally and physically, from being outdoors. Richard Forbes meets Jennie Martin from the Wild Things project to find out how their walking groups are helping people with mental health problems gets back to nature. Not everyone is lucky enough to have water, mountains or forests on their doorstep ... but if you live in the city, there are other ways to stay active outside. Gillian has been to Access Parkour in Edinburgh where John "Hedge" Hall shows her how to get started using our urban environment as a place to get fit. Parkour? At our age? Yes, really...

Does being fit and active matter to you? If so, are you planning to stick with it in years to come? Or if you've never really got round to exercise, do you think that you've perhaps left it too late? Gillian Russell is at Grangemouth athletics stadium seeking inspiration from athletes in their 60s, 70s, 80s and 90s who all say age is no barrier to getting fit. Phyllis (62) and Hugh (92) talk about how running has been a part of their lives for as long as they can remember and explain what keeps them motivated as they age. Keen runners Jim, Janette and Bob describe how they all came to fitness later in life and what inspired them to get started. Photographer Alex Rotas talks about her passion for photographing older athletes and why she's on a mission to challenge our perceptions of what we're capable of as we age. Hazel Mollison from Age Scotland describes the barriers some of us may encounter when it comes to keeping active in later life and how we might overcome them. Exercise physiologist from Bournemouth University Dr Susan Dewhurst talks about the research she's done into physical activity as we age and why Scottish country dancing came out top in terms of heart and lungs, muscle strength, balance and flexibility. Richard Forbes joins a Scottish country dance class in Dingwall to find out about the impact it's having.

Is sweating good for body and soul? Gillian Russell spends a hot half hour in a sauna in Callander to find out everything you ever wanted to know about sweat... Dr Stuart Galloway from the Faculty of Health Sciences & Sport at Stirling University explains what sweat is, why we sweat and what's going on in our bodies when we sweat. Do antiperspirants work, how can we effectively replace fluids after sweating when we exercise and do men actually sweat more than women? Gillian tries out a hot yoga session at Heat Fitness in Stirling and asks instructors Jack and Jules about what the heat and sweat can do for us physically and mentally. Excessive sweating can be debilitating and embarrassing for some people. Dr Carol McAllister explains to Richard Forbes how botox can work to alleviate the symptoms. Elizabeth Pawley from Heart Song Healing describes what a sweat lodge is and how the heat and sweating can be beneficially for our mental health and wellbeing.

On today's Personal Best, Gillian Russell discusses two menopauses: the female one (if you've been through it, is there stuff you wish you'd known and if you haven't, how well informed are you?) ... and also the male one (is it even a thing?) Consultant urologist from Men's Health Scotland Michael Fraser talks about whether the male menopause exists ... or is it actually a midlife crisis? Or quite simply - ageing? What symptoms might men experience? Do we all need to be more aware of them? John shares his experiences of going through what he describes as the male menopause. Ruth Devlin from Let's Talk Menopause talks about some of the lesser-known symptoms women might experience (eg joint pain and genitourinary issues) and describes how much of an impact diet and exercise can have on alleviating symptoms. Susan and Sybilla share their menopause experiences and talk about the importance of being better informed and prepared. Physiotherapist and comedian Elaine Miller explains the importance of using humour to share experiences and address difficult issues surrounding the menopause. Sharon Edwards, Chair of the STUC Women's Committee, talks about their study on the impact the menopause can have on women at work ... and the steps organisations and individuals can take to make the workplace more menopause-friendly.

Gillian Russell visits Greenhills Care Home in Biggar to find out from fitness instructor Fiona Pagett and manager Jean Dunlop about the weekly dance and movement classes the residents are taking part in. Stephen - whose wife Jane has dementia and is currently in the care home - explains why dancing has always been so important to the two of them and how they're able to dance together again during the weekly sessions. Stephen and Jane's daughter Sarah describes the impact the dance sessions are having on her parents and why she's written a blog about the family's experiences of coping with her mum's dementia. Research Fellow Dr Alison Dawson from Stirling University talks about the CHARMS project which is all about encouraging care home residents to move more and explains why something like dancing might be useful for people living with dementia.

This week's Personal Best is getting up close and personal... While we seem to be getting better at addressing our physical and mental health ... and we understand the importance of sleep, relaxing and de-stressing ... what about our sexual health? Is it even on your radar?! If we're stuck somewhere between playground sniggering and the prudish Victorian era, isn't it time we normalised sexual health? Gillian Russell is round the kitchen table with Susan, Britta, Sibylla and Valeria talking sex education, sexual health and whether attitudes differ from country to country. Norwegian medics Nina Brochmann and Ellen Stokken Dahl explain why they wrote their book The Wonder Down Under and the importance of more open, honest conversations about sexual health. Richard Forbes visits a sexual health clinic in Aberdeen to find out from consultant Steve Baguley about what brings people through their doors. How much do we know about what the clinics do and would you ever go to one? To what extent has there been an increase in older people attending or is there still too much stigma surrounding them?

Neurologist Jules Montague talks to Gillian Russell about the personal story which led her to write her book Lost And Found. From dementia to brain injury, from personality disorders to coma, Jules explores memory, identity and who we become when our minds misbehave. Are you still the same person when something changes in your brain? Eric Sinclair, who had a stroke a few years ago, talks about how it affected his personality and identity ... and explains why he thinks it's important for us to consider these changes as much as the physical ones. Wendy Mitchell, who has dementia, describes how and why she's adopted a positive approach to the changes she's encountering with her memory and identity.

They're stuck at the end of your body - usually encased in socks and shoes - but just how much thought do you give to your feet? Love them or loathe them, Gillian Russell is on a mission to find out if they get the attention they deserve? Not so much the psychiatrist's couch but the podiatrist's chair ... Gillian (absolutely not a foot-lover!) reluctantly removes her socks and visits podiatrist Lindsay McKerrow to find out just what we can do to have happier, healthier feet. Enthusiastic walkers from the walking group Step Up Highland describe what they do to take care of their feet. If you're a runner, how much time do you spend thinking about your trainers? Run For It manager Ryan McKenzie gets Gillian running on the treadmill for some gait analysis and describes what to take into account when you're purchasing running shoes. Not to be outdone, Richard Forbes is also taking his socks off! He tries out a reflexology session and hears from reflexologist Shenagh Leiper about what it can be useful for.

Swearing? Biting your nails? Smoking? Spending too much time on your phone? Gillian Russell delves into our bad habits and asks just how much our health and happiness might improve if we knocked them on the head? Author and expert on the power of the mind Dr David Hamilton explains what exactly habits are, why we form them in the first place, what's going on in the brain when we indulge a habit and why bad habits are always harder to kick. Ruari Fairbairns, author of The 28 Day Alcohol-Free Challenge, returns to find out how Gillian and guest Suzanne Lockhart got on with their quest to quit booze for four weeks. Have they actually completed it and did they feel any better? What did they learn about themselves and their drinking habits? If a habit gets more serious and starts to take over your life ... whether that's sugar, shopping or social media ... what would you do to break the cycle? Jo De Rosa has been there herself and through her own experiences, she's now developed Quantum Sobriety ... a novel approach to challenging what you're addicted to.

If you've been glued to the Winter Olympics on tv, has it inspired you to give some of those sports a go ... or do you tend to feel they're just for elite athletes? Gillian Russell visits Lecht Ski Centre to seek inspiration and ask whether more of us should consider including winter sports as part of our fitness and health regime... Exercise physiologist and beginner skier Dr Susan Dewhurst talks about how much she enjoys skiing, having taken it up just a few months ago. She explains the physical and mental health benefits we can gain from a range of winter sports and how useful they can be for us right into older age. 88-year-old Myrtle Simpson shares her passion for skiing and demonstrates that age is no barrier when it comes to pursing an activity you enjoy. Snow-sports and mindfulness? Ski and snowboard coach Euan Baxter explains how snow-sports can be good for us mentally because you're absolutely "in the moment" and immersed in what you're doing. He also shares his tips for gaining and building on confidence, especially if it's taken a knock ... and describes what we can take away from the experience into other areas of our lives. Gillian visits Inverness Ice Rink to hear from curlers Mo and Fiona about why they took up curling, what they get out of it physically, mentally and socially ... and just how accessible a sport it is for all, no matter what age you are and whether you have any disabilities.

Woof! Miaow! Squeak! Gillian Russell explores how much of an impact pets can have on our fitness, our health and our happiness. Gillian goes out walking with Margaret Ross and her dog Harry to find out how much he contributes to her health and happiness ... and about the work Harry does as a therapy pet. Matt Robinson from Pets As Therapy describes the difference the animals can make to the lives of the people they visit in hospitals, care homes and schools. Staff and pupils at Crown Primary in Inverness explain how the Read2Dogs scheme works and the impact it's having on reading time. Dr Carri Westgarth, Research Fellow from the University of Liverpool, talks about the research she's doing into the social, physical and mental health benefits of dog ownership. Louise Russell explains why she set up Give A Dog A Bone, a charity which aims to tackle loneliness in older people and the rising number of animals in shelters by bringing the two together. Moira Clark, who got her dog Leo through the scheme, describes the impact having him has had on both her physical and mental health.

It's Valentines' Day this week ... and if you have romance in mind ... would you consider using Coaching Cards For Couples to enhance your relationship? Gillian Russell speaks to Kim Morgan, Managing Director of Barefoot Coaching, to find out why she created the cards and what she hopes couples will get out of them. Producer Lauren and her fiance Duncan took a pack of cards home and put them to the test - but will they still be smiling at the end of it?! It's a buzz phrase in business and in the sporting world but what exactly is Growth Mindset? Dr John Paul Fitzpatrick, Director of Teachmindset, talks about the work he's been doing in schools across Scotland to try and instill the principles of growth mindset (a love of learning, resilience and effort) ... and explains just how the rest of us can apply it in our everyday lives too. Staff and pupils from Hillhead Academy in Glasgow share their experiences of using growth mindset, both within school and in the outside world. Alan Gow, Associate Professor of Psychology at Heriot Watt University, describes the research he's doing into the impact different activities might have on our thinking skills as we age ... and explains how the rest of us can get involved in the project.

Would you make a big life change if you weren't scared? Mike Lewis did just that and has created a global community of fellow "jumpers" who share their experiences of creating the life they want. Mike talks to Gillian Russell about his book When To Jump, the four stages involved in taking a leap and how even making small changes can have a positive impact on our health and happiness. Life coach and runner Julie Creffield shares her experiences of jumping and describes how she's been able to use her story to advise others who want to make positive changes in their life and step out of their comfort zone. Founder of Brainworkshops Phil Dobson explains what's going on in our brains when we're out of our comfort zone and why it's good for us to deliberately stretch and challenge ourselves. GP Ollie Hart describes his experiences of doing stand-up comedy and reveals what he has learned from being completely out of his comfort zone! Despite being overweight and inactive, Dawn Nisbet pushed herself out of her comfort zone and started doing her local Parkrun. Finally she found her happy and it changed her life. When a photograph of her - red-faced, sweaty and crossing the line last - went viral on social media, she ended up inspiring so many people who saw themselves in her.

Throughout January there are no New Year's Resolutions here on Personal Best! Instead Gillian Russell and the team are focusing on trying new things, changing our perceptions of what's possible and filling our lives with more of what's good for us so we can squeeze out some of the bad habits! Kiko Matthews explains what new things she's trying this year and how she hopes her challenge of rowing across the Atlantic will empower other women to give something new a try... Alex Rotas talks about discovering a passion for photography, her joy at photographing older athletes and why she wants her pictures to change perceptions and challenge the stereotypes many of us have about old age. Rabbi Steve Leder, author of More Beautiful Than Before, explains how pain can have a purpose and that by changing our perceptions of and approach to pain - both physical and mental - we can actually learn from it and grow.

Forget new year's resolutions! Throughout January Gillian Russell and the Personal Best team are focusing on trying new things and filling our lives with more of what's good for us so we can squeeze out some of the bad habits... Trying new things requires confidence to even start so is being confident something you either have or you don't ... or is it something we can actually learn? Consultant psychiatrist and author of The Chimp Paradox Prof Steve Peters explains the difference between confidence, self-belief and self-respect, how we can all find a healthy confidence level in our lives and why too much confidence may be problematic. Mountaineer and explorer Craig Mathieson explains why he set up The Polar Academy and the extent to which the training and expeditions help to instil confidence in the teenagers who take part. School pupil Arran Goddard talks about what he got out of last year's expedition to the Arctic and how much his own confidence has grown as a result. Simon Preston meets pupils from Lochgelly High School in Fife who are currently working towards this year's Arctic expedition and hears how their confidence is changing already during their months of training together.

Forget new year's resolutions! Throughout January, Gillian Russell and the Personal Best team are focusing on trying new things and filling our lives with more of what's good for us so we can squeeze out some of the bad habits... Could four weeks off alcohol alter your relationship with it? Ruari Fairbairn, co-author of The 28-Day Alcohol-Free Challenge, describes why he decided to give up booze and the impact it's had on his health and happiness since then. How can we approach giving up something we like in a positive way and is it possible to do so without becoming pious - or boring?! "You are what you eat" ... you've probably heard that expression dozens of times but how much attention do you really pay to it? According to Suzanne Lockhart, author of Mad Diet, the reason so many of us are depressed or struggling to lose weight is down to the food we put in our mouths ... but by changing our approach to what we eat, she says we can improve both our waistlines and our mental health.