Podcasts about Millennium Stadium

The Blims are a Welsh folk rock band known for their engaging performances and songs that capture the essence of life in Wales and their travels abroad. The band comprises Martin Dann on vocals, Kevin Trickey on bass, Mark Jenkins on drums, and Mike Platt on guitar.Drinking Gav Henson's PissMartin shares a humorous and unexpected anecdote involving Welsh rugby star Gavin Henson. While the specifics are best heard directly from Martin, it's a tale that underscores the unpredictable adventures that come with life on the roadThe Passing of JenksThe band faced a profound loss with the passing of their drummer, Mark Jenkins, affectionately known as "Jenks." Martin reflects on Jenks's impact on the band, his musical legacy, and how the group has navigated this challenging time.​Singing at the MillenniumPerforming at Cardiff's iconic Millennium Stadium (now known as Principality Stadium) is a dream for many artists.Martin recounts The Blims' experience of gracing this renowned stage, sharing insights into the preparation, the performance, and what it meant for the band.​Join us for this engaging conversation as Martin Dann delves into these stories and more, offering a candid look into the life of a musician in Wales.​

rWotD Episode 2738: The Peth Welcome to Random Wiki of the Day, your journey through Wikipedia’s vast and varied content, one random article at a time.The random article for Friday, 1 November 2024 is The Peth.The Peth (English language: The Thing) are a Welsh rock music supergroup band formed in Cardiff in 2008 by Super Furry Animals drummer Dafydd Ieuan as "an excuse to spend large chunks of his time in a recording studio" while other members of the Super Furry Animals were busy with solo projects. Ieuan asked actor, and former Super Furry Animals lead singer, Rhys Ifans to provide vocals for several tracks he had written, and recruited eight other people for the group, including Super Furry Animals bassist Guto Pryce, Meilyr Gwynedd, Osian Gwynedd, Mick Hilton, Dic Ben and Kris Jenkins. Ben was in an early incarnation of the Super Furry Animals along with Ifans, while Jenkins frequently plays percussion for the Super Furries and has appeared on all the group's albums since 2001's Rings Around the World as well as contributing to the 1999 single "Northern Lites".The group played their first concerts in 2008 in low-key venues in Wales before gigging in London and performing at that year's Green Man Festival. Debut album The Golden Mile was released in August 2008 to mixed reviews. The record's title refers to "the mile between the group's studio and the Grangetown region of Cardiff". A second album, Crystal Peth has been recorded but has yet to be released.In 2009 The Peth supported Oasis at a concert in Cardiff's Millennium Stadium.This recording reflects the Wikipedia text as of 00:17 UTC on Friday, 1 November 2024.For the full current version of the article, see The Peth on Wikipedia.This podcast uses content from Wikipedia under the Creative Commons Attribution-ShareAlike License.Visit our archives at wikioftheday.com and subscribe to stay updated on new episodes.Follow us on Mastodon at @wikioftheday@masto.ai.Also check out Curmudgeon's Corner, a current events podcast.Until next time, I'm neural Stephen.

It's time for chat! Join Mark Griffiths, Neil Williams, Bill Long, Chay Long and Andy Parkinson for the first episode of Final Whistle Weekly, as they chat about the latest Wrexham stories. They're joined by Wrexham legend Lee Jones (00.54.08 ), who talks about his debut against Manchester United, beating Arsenal and his famous goal at West Ham. Also, Sam White from the Charlton Athletic Supporters Trust looks forward to Saturday's match, gives us the Valiants' view of Phil Parkinson, Eoghan O'Connell, George Dobson and Elliot Lee, who have all been at Charlton, and talks about the similarities between the two clubs. (00:22:34) Final Whistle Weekly is part of the Final Whistle podcast family, along with Hot Take, Y Chwiban Terfynol, the #askwxm podcast and Final Whistle. Not only is Final Whistle Wrexham AFC's official podcast, but it is also the oldest football podcast in the world, established at the 2005 LDV Vans Trophy final at the Millennium Stadium.

Join us for this bumper three-way episode hosted by Eamo, including a debut for Leon Osman´s House of Games!Which England internationals have 3 caps or less? Which FA Cup finals were held in the Millennium Stadium? Which players had their Wikipedia photo taken in a car park?JOIN OUR DISCORD for more niche quizzing:https://discord.gg/kF7VuQrUh4Follow us on instagram and twitter @careerwegopod. Fancy sponsoring an episode? Email: careerwegopod@gmail.com ***Please do leave us a 5 star rating if you enjoy the show! As an independent pod, this is the best way of supporting us and is very much appreciated! *** Hosted on Acast. See acast.com/privacy for more information.

In this NBTB Archive Series Review, co-hosts Hal Schwartz and Flynn McLean discuss the January 2024 release from the series, recorded live at Millennium Stadium in Cardiff, GB on July 13, 2013. You can buy/stream all shows in the Springsteen Archive Series via: live.brucespringsteen.net And for more information on exclusive NBTB content via Patreon, please visit: Patreon.com/NBTBPodcast Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 8 van Boots & Alles is live en ons het 'n full-house van aanbieders wat saamgesels!  Die manne maak dit duidelik wat hulle persoonlik van Owen Farrell dink na al hierdie week se kontroversie rondom die Engelandkaptein en bespreek die Springbokspan vir Saterdag se toets teen Wallis op die Millennium Stadium. Ons kyk na 'n paar belangrike selections, onder andere Siya Kolisi, Jaden Hendrikse en Ox Nche wat terug is in die Bok setup, asook RG Snyman wat 'n well-deserved start kry. Dan, Andy, Neil en Nick gee dan hul predictions vir die game en praat bietjie oor wat ons moontlik kan verwag van Warren Gatland se span. Dis die Bokke se tweede laaste warm-up game voor die World Cup begin so kry vir jou 'n bier en kom luister saam. #BootsenAlles #Skitterend

In this episode, Cherise is joined by Christopher Lee, Senior Principal and Managing Director-EMEA at Populous in London. Chris has worked around the world for major international sports clients and designed over 30 stadia on five continents. These projects include the main Stadium for the Sydney Olympic Games in 2000; Europe's first moving roof stadium the Millennium Stadium in Cardiff, Wales; the Emirates Stadium for Arsenal Football Club; and Aviva Stadium the Irish National Soccer in Dublin, Ireland.Chris shares his insights into working on Estadio BBVA in Monterrey, Nuevo Leon, Mexico. Inspired by the region's history of brewing and steel manufacturing, the stadium's self-supported tri-podal structure is sculptural in the Monterrey skyline.You can see the project here as you listen along.A natural ventilation system allows air to flow in via ‘gills' in the façade, ventilating the stadium and keeping spectators and players cool and comfortable. The cantilevered roof, which is a vast structure of 55 meters, also guarantees the utmost comfort and shade within the stadium. Its dramatic asymmetric sweeping form pays homage to the famous Cerro de la Silla Mountain, which frames the roof of the stadium.This project had unique challenges and opportunities: incorporating passive solutions for sustainability,identifying materials that were suitable for the complex form, opportunity to infuse culture and the surrounding context into the design,and much more!If you enjoy this episode, visit arcat.com/podcast for more. If you're a frequent listener of Detailed, you might enjoy similar content at Gābl Media.

Jared, Shaun and Thala do a match-by-match review Week 1 (or is it 2?) of the Autumn Nations Series and the Rugby World Cup semifinals. We discuss about France's last minute victory thanks to the Damian Penaud try, discuss whether the Australian performance could be a turning point, compare Charles Ollivon and Nic White's moustache's and tell you why Nick Mallet has Thomas Ramos wrong. At the Millennium Stadium, New Zealand thrash Wales, but we don't refuse the opportunity to slander Codie Taylor and Caleb Clarke as we discuss whether these All Black wins are a false dawn. We celebrate the Pumas victory in Twickenham over England and discuss if they are getting the respect they deserve and have another conversation about what is this England team missing. We talk about the shock of Italy's thrashing of Samoa and Scotland scraping through against Fiji. Finally, we celebrate two epic semifinals at the Rugby World Cup as the Red Roses and the Black Ferns ensure the dream final takes place - it will certainly be the match of the year. We salute the best amateur rugby team in the world, Canada and how they competed against England and commiserate with France on their narrow loss to New Zealand.

And we're live! With historic Wembley in disrepair, we move to the Millennium Stadium for an all-time great FA Cup Final between Arsenal and Liverpool! We talk about the brilliance of Michael Owen, Arsenal's embarrassment of riches and a big mention for Patrick Berger and Gary Mac! Follow us on Twitter: @FinalCountPod or Email us at: finalcountdownpod@gmail.com Subscribe on all good Podcast platforms.

Jason Pine chats to former Welsh Rugby and Rugby League player Jonathan Davies on Newstalk ZB ahead of the All Blacks test against Wales at Millennium Stadium in Cardiff. Wales haven't beaten the All Blacks in a test since 1953. 

All uploads on this channel are for promotional purposes only! The music has been converted before uploading to prevent ripping and to protect the artist(s) and label(s). If you don't want your content here (that goes for audio or images) please contact me immediately via email: unpluggedtube@outlook.it and I WILL REMOVE THE EPISODE OR ARTWORK IMMEDIATELY! ---------------------------------------------------------------------------------------------------- Coldplay frontman, Chris Martin, joins Rob this week to chat about the creative process of writing songs in a band, their mutual loathing for all things dairy, and share their best Barry Gibb impressions. They also reminisce on Rob's initial hesitation at Chris' invite to join him on stage to sing the Welsh National Anthem at Cardiff's Millennium Stadium. Team UNPLUGGED.

Strength training is often associated with professional athletes who need to condition their bodies. However, the general public could benefit from it as well. It's not just people who want to bulk up who need strength training, either. Regardless of your age, sex, and occupation, strength training can have massive benefits for your wellness.  In this episode, Russel Jarrett joins us to share some insights from his 30 years of experience in the fitness industry. He talks about what makes an elite athlete and how talent is not the only determinant of success. We also dive deep into the benefits of strength training and optimising your fitness.  If you want to know how strength training can help you function better, then this episode is for you.    Get Customised Guidance for Your Genetic Make-Up For our epigenetics health programme, optimising your fitness, lifestyle, nutrition, and mental performance to your specific genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/.   Customised Online Coaching for Runners CUSTOMISED RUN COACHING PLANS — How to Run Faster, Be Stronger, Run Longer  Without Burnout & Injuries Have you struggled to fit in training in your busy life? Maybe you don't know where to start, or perhaps you have done a few races but keep having motivation or injury troubles? Do you want to beat last year's time or finish at the front of the pack? Want to run your first 5-km or run a 100-miler? ​​Do you want a holistic programme that is personalised & customised to your ability, goals, and lifestyle?  Go to www.runninghotcoaching.com for our online run training and coaching.   Health Optimisation and Life Coaching If you are struggling with a health issue and need people who look outside the square and are connected to some of the greatest science and health minds in the world, then reach out to us at support@lisatamati.com. We can jump on a call to see if we are a good fit for you. If you have a big challenge ahead, are dealing with adversity, or want to take your performance to the next level and learn how to increase your mental toughness, emotional resilience, foundational health, and more, then contact us at support@lisatamati.com.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within three years. Get your copy here: https://shop.lisatamati.com/collections/books/products/relentless. For my other two best-selling books, Running Hot and Running to Extremes, chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   Lisa's Anti-Ageing and Longevity Supplements  NMN: Nicotinamide Mononucleotide, an NAD+ precursor Feel Healthier and Younger* Researchers have found that Nicotinamide Adenine Dinucleotide or NAD+, a master regulator of metabolism and a molecule essential for the functionality of all human cells, dramatically decreases over time. What is NMN? NMN Bio offers a cutting-edge Vitamin B3 derivative named NMN (beta Nicotinamide Mononucleotide) that can boost NAD+ levels in muscle tissue and liver. Take charge of your energy levels, focus, metabolism and overall health so you can live a happy, fulfilling life. Founded by scientists, NMN Bio offers supplements of the highest purity, rigorously tested by an independent, third-party lab. Start your cellular rejuvenation journey today. Support Your Healthy Ageing We offer powerful, third-party tested, NAD+ boosting supplements so you can start your healthy ageing journey today. Shop Now: https://nmnbio.nz/collections/all NMN (beta Nicotinamide Mononucleotide) 250mg | 30 capsules NMN (beta Nicotinamide Mononucleotide) 500mg | 30 capsules 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 250mg | 30 Capsules 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 500 mg | 30 Capsules Quality You Can Trust: NMN Our premium range of anti-ageing nutraceuticals (supplements that combine Mother Nature with cutting-edge science) combats the effects of ageing and is designed to boost NAD+ levels. The NMN capsules are manufactured in an ISO 9001-certified facility. Boost Your NAD+ Levels: Healthy Ageing Redefined Cellular Health Energy & Focus Bone Density Skin Elasticity DNA Repair Cardiovascular Health Brain Health  Metabolic Health   My  ‘Fierce' Sports Jewellery Collection For my gorgeous and inspiring sports jewellery collection, 'Fierce', go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Know what propels an athlete towards an elite level.  Learn the various effects of strength training on our bodies. Discover the importance of hormones to our health.   Resources Gain exclusive access and bonuses to the Pushing the Limits Podcast by becoming a patron! Listen to other Pushing the Limits episodes: #187: Back to Basics: Slow Down Ageing and Promote Longevity with Dr Elizabeth Yurth #188: How to Increase Your Self-Awareness and Achieve High Performance with Craig Harper Connect with Russell: Website  The Australian Fitness Podcast The Future is Faster Than You Think by Steven Kotler Lifespan by Dr David Sinclair Dr Elizabeth Yurth's online course on longevity Kultured Wellness A new program, BoostCamp, is coming this September at Peak Wellness!      Episode Highlights  [03:10] Russell's Background Russel went into athlete strength and conditioning because he didn't want to teach.  He worked with various athletes in Australia for a long time while still working with the general population.  He has since branched out to several business enterprises related to health and fitness. [06:03] What Makes a Good Athlete Elite athletes have a strong belief in their abilities. They stay confident and driven, regardless of their performance. Some athletes are exceptionally talented and find a way to play at the highest level. Even if you don't have innate talent, you can improve. You just need the right combination of drive, dedication, and perseverance.  [11:22] Observations on Different Sports Athletes adapt their mentality and physicality based on their sport. For instance, footballers have high pain tolerance, while golfers possess intense concentration.     Endurance athletes used to think that strength training would inhibit their ability to do well in their sports.  Now, they're beginning to recognise the importance of incorporating the appropriate strength training for their sport.  Improvement of your form, minimisation of injury, and faster healing time are some benefits of strength training. Our bodies are predisposed towards either endurance or strength training. The key is finding the balance between what you enjoy doing and what your body responds to. [24:30] Strength Training for the General Public Strength training helps to prevent accidents such as broken hips when our body starts to lose muscle mass.  Women tend to avoid strength training because they don't want to bulk up. However, the more muscle you can maintain in your body, the better it is for your hormones.  Strength training also improves your quality of life and overall lifespan.  If you want a body that works better and feels better, incorporate strength training into your exercise regimen. [32:37] Optimising Your Hormones You're not going to see results from exercise and diet alone. You also have to consider your hormones.  Your motivation also hinges on your hormones, so it's crucial to optimise them first.  Strength training is a natural way to boost hormones, especially for women. The story of Russell's wife is a perfect example that training and nutrition are not the only things at play when it comes to our health. During menopause, his wife suddenly felt unwell and gained weight. Then, she dropped 10 kilos in 10 weeks. Listen to the full episode to know how she did it! [44:13] Bouncing Back From Life's Setbacks Training your body today can allow you to bounce back from health problems down the road. Listen to the full episode to hear about Lisa's amazing neighbour in his 60s who rapidly recovered from his hip operation! Russell had a client in her 40s who completely reinvented her body in three years. Russel's client soon became fit enough to participate in a competition called The Big Red Run.  [46:45] Taking Tiny Steps Towards Change You do not have to do everything today. Making small changes is better than overwhelming yourself.  Decide on a few things that you can commit to doing. Once you implement those changes, you will feel yourself getting better and wanting to improve even more. [52:35] Being Proactive About Your Health Lisa's husband is genetically three times more likely to develop Alzheimer's due to genetics. However, they actively mitigate that risk. Lisa shared a story about a man whose health was in decline at 65 but is now active again at age 75. Listen to the full episode for the details! Russell advocates for self-medication through exercise, nutrition, sunlight, and being outdoors.  Do your due diligence—do your research and take charge of your health.   7 Powerful Quotes ‘[Athletes are] not invincible, but I think that anyone who gets to the elite level has a mental belief, a strong mental belief in their ability.' ‘Good athletes and people that are considered elite have an ability to persevere when others might give up.' ‘Strength training pretty much is important for everybody in some way, shape, or form.' ‘If you train well and if you train consistently through your 20s, 30s and 40s, then your 50s, 60s and 70s will be a whole lot easier.' ‘It's not a disease model that we should be following. It's a prevention model. It's optimisation.' ‘You can't achieve anything in life, whether it's physical, or financial, or anything without dedication, discipline, and consistency.' ‘With your own health and what people are telling you to use or take or consume, you got to do your own due diligence.'   About Russell Russell has 30 years of experience in athlete preparation and training the general population. He has worked with the AFL, AIS, Cricket Australia, WNBL, and ABL. Today, he owns 24/7 fitness facilities and consults with clients from all over Australia.  He is also an educator and a speaker at different institutions. Furthermore, Russell built two registered training organisations and has coached hundreds of trainers over the years. He is a firm believer that physical performance improvement is for everybody.  If you want to reach out to Russell or know more about his work, you check out his website.    Enjoyed This Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends, so they can understand the importance of strength training and optimising your fitness. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Of The Podcast Welcome to Pushing the Limits, the show that helps you reach your full potential, with your host Lisa Tamati, brought to you by lisatamati.com. Lisa Tamati: Well hi everyone and welcome back to Pushing the Limits. This week, I have Russell Jarrett with me. Now Russell is one of Australia's leading strength and conditioning coaches, owns a number of gyms with his lovely wife Tara, and has also worked with many elite teams from the AFL, from soccer, from golf, to tennis. He's been around a while and done a lot of things. So you're going to really enjoy this conversation on strength and conditioning and how to optimise your fitness.  Before we go over to the show, just want to let you know that we have our BoostCamp live webinar series coming up on the first of September, it starts. It's eight weeks long, we're going to be doing a live seminar every week. You're going to be we're going to be learning everything around levelling up your life, basically. So how to age like a winner, how to reduce your stress, how to deal with all the things that are coming at us, and are overwhelmed today's society. We're going to teach you how to tap into your biology through your neurology. So we're going to be looking at how to optimise your sleep, health fundamentals, nutrition, exercise, all those sorts of good things, as well as things like circadian rhythms.  It's going to be a really good life program, basically. So we hope you can join us over there. If you want to find out more, go to peakwellness.co.nz/boostcamp, that's boost with an -st. No, it's not boot camp, it's BoostCamp. We won't be making you do burpees during the webinar, I promise. So make sure you come and join us over there: peakwellness.co.nz/boostcamp.  We also have our flagship program running, as usual, our epigenetics. This is all about understanding what your genes are about and how to optimise your life to your specific genes. Now we use it with lots of our runners. We also use it in the corporate sector for teams and leadership teams and building strong companies. We also use it for people who are going through different health crises and wanting to optimise their health fundamentals to help them through. So if you're interested in finding out about that, just go to peakwellness.co.nz. Okay, now over to the show, with Russell Jarrett.  Lisa: Well, hi, everyone, and welcome back to Pushing the Limits. Today, I have Russell Jarrett with me. Welcome to the show, Russell. Fantastic to have you! Russell Jarrett: Thanks, Lis. Good to be here.  Lisa: We have a mutual friend who's put us in contact, and we're very, very grateful. We're going to be sharing some good stuff around health, fitness, health optimisation, strength, and conditioning. That's your jam. Now you, Russell, can you give people a bit of background? You've got a hell of a lot of experience in working both with elite athlete teams and different sports, as well as, the general population through your gyms, and your studios, and so on. Can you just give us a bit of a synopsis on your career, if you like?  Russell: Yeah, sure. So it stretches back some 30 years now. I started like many other coaches do. You know, working on the gym floor and understanding what that environment looked like and felt like. Once I finished my physio degree, I decided I didn't necessarily want to teach. I moved into athlete strength and conditioning. That was an area which seemed to really raise my interest. I got involved in that. But back in those days, it was very much a part-time role and a part-time world. There wasn't really professional sporting teams as yet. So I had to then supplement with work in the fitness industry, and with general population.  I've always had one foot in either world, and I've worked with elite athletes in various sports in Australia for a long time. But I've also had my own business enterprises and studios or RTOs, and things like that, that I've used to provide myself with a stable career. Because one thing I have learned in the strength and conditioning world is that it's a great environment to work in. It's exciting. It's high pressure. It's always different. It's challenging. But it's unstable, and it can be volatile. Because as they say it's a results-based industry. So if the results aren't coming, for whatever reason, and that may or may not have something to do with what you do, it might not. But nonetheless, if there's a change in personnel, quite often you're part of that change. Lisa: That's so true. You know that that's what I love. You have to be flexible, adaptable, and being able to sort of go with the flow. When you're an entrepreneur, I mean, on this, similar sort of world, different but similar. You have to make that happen, basically, if you want things, if you want to keep in business, and you have to be good at your job, otherwise, yeah, people aren't going to come back.  I want to go a little bit into your experience with working with elite athletes for starters. Because I think it interests, a lot of my— so my listeners are endurance athletes, not everyone. Everyone's a lot of average, sort of people interested in health optimisation and being the best that they can be. My background is as an ultra-endurance athlete.  What is it that you think sets a good athlete up from a mindset point of view? Before we get into the strength and conditioning side of the equation, which is hugely important, but do you think that there's— like having worked with general population and lots of elite athletes, what is that some of the key differences that you see between the two groups, if you like? Russell: Yeah, look, I think when people start to figure out that they have a talent, or a gift, or an ability that is above and beyond what is considered normal, I think along with that comes a strengthening in their self-belief and their understanding of what they can do. That takes time. But there are still athletes that will, by their own admission, will struggle with their own self-belief and their own levels of doubt, and so forth. They're not invincible but I think that anyone who gets to the elite level has a mental belief, a strong mental belief in their ability. They know what they can do. They know what they're good at. They're obviously passionate about it.  Then I think for the elite athletes, it's just an ongoing evolution of that ability to stay focused, stay driven, stay hungry, and stay confident when perhaps their performances are suggesting otherwise. I think that's, good athletes and people that are considered elite have an ability to persevere when others might give up. I think that's probably one of the things I noticed the most. Lisa: Perseverance. Do you think there's a difference between— is the most important thing talent? Or is the most important thing, a never quit attitude and I'm gonna keep fighting a fighting sort of attitude? What do you think's more important? Russell: I think there's a combination there. I think it's different for every person. I think there's definitely athletes that are extremely exceptionally talented: Michael Jordan, NBA, Tiger Woods in golf, Michael Schumacher in F1. These kinds of people are supremely talented. They're just playing on another level. I think for those people, they probably don't suffer the same levels of doubt or stress than others might.  Now, on the same environment, you've got people who are not that talented. So there were people that that played in the same team as Michael Jordan, right? So there was a guy from Australia called Luc Longley, who was one of the pioneers of Australians into the NBA. Luc Longley was a seven-foot centre, who played a couple of seasons with the Chicago Bulls. Now Luc Longley, and he'll tell you this, was in no way shape or form as talented as Michael Jordan. But he still managed to play in the same team, at the same level, and win championships alongside Michael Jordan.  Now, it's not talent that got Luc there. So it's got to be something else. Obviously, he had some talent. But he obviously had incredible desire, hunger, dedication, perseverance. He had some ingredients that he combined with his talent to allow him to play at the highest level. So I think it's different for every athlete. Some athletes do their thing because they're in extremely talented environments. They're just freaks at what they do. Then there's other people that you look at in all sorts of sports, and they don't— Lisa:  —work your ass off.  Russell: Yeah, they don't look that athletic. They don't look amazing. They don't do extraordinary things, but they just keep going and they hang in there. They find a way to play at the highest level. It's quite extraordinary.  Lisa: Yeah. I mean, that's certainly my background, I absolutely had no talent as a runner. Absolutely none. Just for sheer bloody-mindedness got sort of pretty good at it. I think, that's why, for me to ask the question because for me, talent is, if you've got it, then you're bloody lucky. But even if you haven't, if you're one of those people listening that goes, ‘You know, I haven't got any genetic abilities and talents and stuff, but I really want to do it.' Well, don't give up on your dream.  I remember going to Millennium Stadium in Auckland with the Auckland University doing VO2 max testing and all that sort of stuff. They said to me afterwards, like, ‘If you're a young athlete coming to see whether you'll be good at endurance sports, we'd tell you, don't give up your day job. You're actually below average, below average.' Small lung capacity, very low VO2 max. I said, ‘Well, lucky, nobody told me that back then. Because then I wouldn't have gone on to do the stuff that I did.' That's the point now that just because you don't have the talent doesn't mean you can't. You might have to work your way around things, you might have to work twice as hard as the guy next to you. You have to be prepared for that battle. But I think you can.  Okay, so you've worked in the AFL, cricket. What other sort of sports have you worked with? And what do you see as differences between the sport arts as well? Any sort of insights?  Russell: Yeah. I've spent some time in the AFL, with Cricket Australia, I've worked with netballers, basketballers, tennis, and golf. Look, physically, all of those athletes differ because they adapt according to what their sport requires of them. So footballers have exceptionally high levels of fitness capacity, strength, endurance, agility, power. They're very well-developed and well-rounded athletes. Then you've got golfers who essentially are not always very athletic, although the sport is getting better. But they have incredible levels of coordination, incredible levels of concentration, incredible levels of focus. Because that's what their sport requires. So I've been lucky to work in different sports.  Yeah, you're right. I always see these little nuances between different sports and what they bring to the table. Footballers, generally have really high levels of pain tolerance, because to play at that level, it's quite uncomfortable. Whereas golfers have incredible levels of concentration and mental resilience. Because you can stand over a putt, which might be four feet long, but that one shot over four feet might be worth a million dollars.  Lisa: Wow. Yeah.  Russell: So you better make sure that you've got incredible focus, and that your internal dialogue is very calm and very measured. Because if you're standing over that putt worth a million dollars, and you're like, ‘I don't know, if I can do this,' and your heart rate is pounding, you're not in a good position to make that putt.  Lisa: Wow. That's a good insight.  Russell: Yeah, isn't it? Lisa: It is because, I've often looked at golf and thought, ‘Why the hell are they so high pay when you've got some triathlete, or Tour de France winner, it gets, a pittance in comparison.' And you're thinking, the training and the dedication and these dangers and all of that. You think that. So it's interesting to see that there is a different lot of things at play and it's the brain. I mean, I watched Docker last night, I love neuroscience. There was a great one just on Netflix, actually, and it was looking at how the neurons in the nervous system work. It was looking at a boxer and all the stuff that's going on in the brain. It was like, wow, there is different types of coordination, fitness, reaction, emotional control, all of these things play into this game that we are, whatever sport you're into, and into life in general and staying healthy.  One of the things that I found interesting, they were talking about ultramarathon runners having the blood sugar levels of a diabetic and I was just like, ‘Really? Is that why—?' Because I've been monitoring my blood sugar levels over the last couple of years, and I'm going, ‘What the hell! They're extremely high at times.' I'll be doing like an interval training session and fast, evening hours and I was up at nine and a half and I'm like, ‘Oh, my God, I'm diabetic.'  I'm now like, listening to that yesterday, now I'm like, ‘Ah, ultramarathoners trained their body to respond with huge amounts of blood sugars, and they're very insulin sensitive.' So actually, the opposite is actually happening. But if you just took that at face value, you just took that 9.5 measurements on blood glucose, you'd think, ‘Oh, my god, she's got diabetes.' So it's a really interesting world. Or when you're recruiting, you're doing a big, heavy weight, the neurons as what you're training, not just the muscle fibers, isn't it? Russell: Yeah. In fact, with a lot of strength training, and that's what people find, especially people who are new to strength training, they actually develop new levels of strength quite quickly. If you take a beginner, and they've never done weight training before, strength training before, you can actually get them quite strong within two to three weeks. They'll notice a difference in two to three weeks. Now, that's not a physiological adaptation in the muscular system. That is a physiological adaptation in the nervous system. So their nervous system adapts and changes much more rapidly. So that's why you see that rapid increase in strength. Lisa: At the start.  Russell: At the start. That's right. Then after a couple of weeks, the muscular system also changes and starts to catch up. Lisa: Wow. Is that also why you have a little bit of a plateau after your initial gains? And you're like, ‘Ah, this is great, I'm gonna keep improving,' and then you don't. Russell: Exactly. So the nervous system changes rapidly. Then the adaptation to the stimulus of that starts to slow, and then you get more physiological adaptation in the muscular system. So, over time, the process of getting stronger is a combination of those two systems constantly being stimulated and constantly adapting to the changing stimulus.  Lisa: Wow. What sort of changes Is this making our body like from a health and well being and in longevity and anti-aging sort of stuff? I'm heavily into actually, resistance work, weight training, it doesn't have to be heavy, heavy stuff. But you have to be doing weight training as far as I'm concerned. So I'm coming from an endurance athlete background, that's not, that wasn't, certainly wasn't the conversation until our company, we're very big on the strength, we're big on the mobility, we're big on the not overdoing the running, not doing the high mileage models and ignoring the strengths, which is, the world that I sort of grew up in, when I was, learning as a young athlete, ultramarathon running.  There wasn't a guidance for starters. I remember ignoring strength and conditioning completely, and the strength side of it. Now realising, that's actually the base gains, the biggest weight changes, like isn't weight loss, the biggest metabolic changes, the biggest form changes for runners, strength trainers, the stability, the lack of injuries, like all of these things are just huge parts of that puzzle, even for endurance athletes.  Russell: Yeah, you're absolutely right. Going back maybe a couple of decades, strength training and endurance athletes, they didn't really talk to each other. It really wasn't part of the picture. Lisa: Yeah. Detrimental to don't do weights if you're a runner. Russell: You're absolutely right, there was a segment of the endurance world that believe that if you're lifting weights, that you could damage or inhibit your ability to run or do endurance sports. We know better than that now. We know that it is absolutely possible and actually recommended to combine endurance training with the appropriate level and type of strength training to benefit endurance athletes, no doubt.  Lisa: Yeah, it's a great insight.  Russell: When endurance runners, runners or cyclists or triathletes, when they get stronger, provided it's done in the correct fashion, as you say, it actually has benefits to their running technique, to their running form, to the minimisation of injury, to their ability to recover. Everything improves when you're stronger. Lisa: Yeah. And anabolic as opposed to the catabolic nature of our sport, which is tearing stuff down all the time instead of rebuilding. We need— on that point as well, the whole ‘I'm going to bulk up' mentality, it takes quite a lot to actually bulk up and there's different types of strength training to reach different types of goals. And the other aspect I wanted to ask you about like I do genetic testing and epigenetics, and understand the different sort of genetic combinations. If I put someone who is strength-based by genetics, and I put them into super long-distance endurance training, I'm going to be mismatching their genetics.  How that worked out for me in my life was I did ultramarathon running when my genetics are actually built around high-intensity sort of medium weights in shorter episodes, or shorter duration is actually what my genetics want. I decided to do ultramarathoning because I decided to do it. But I didn't know that, actually, from my genetics, it's actually really important to be doing some weight training. It's actually important that I don't overtrain as in the long distance.  Now, my active career time is over. So I've gone now for longevity and things that are more important to me now. I've found that I'm a lot healthier, a lot fitter. My hormones are in better balance because I'm doing what's in line with my personal genetics. It doesn't mean I can't even run an ultramarathon again. I can. But I shouldn't be doing them back to back if I want to live a long time and not break myself.  Do you see that? I mean, you were— without going deep into the embryology and epigenetic side of it, but you got your ectomorphs, your mesomorphs, and your endomorphs as a broad categories. The endomorph population really, really benefit from strength training. Like it's really important. It's counterintuitive, especially for females and the population, because they think they're already bigger, stronger people. And they think that when they go to do weight training, that's going to make them like really massively bulky. What would you say to that? Have you come across that experience at all? Look, I'm in the weeds here. But— Russell: No, you're right. Certainly, people are more predisposed to certain activities, which is essentially what we're saying. So I'm an ectomorph. But my body shape and my body composition is more ectomorphic. I'm quite slight, narrow shoulder. I don't weigh much. But I do still strength train. But what we're saying here is that because I'm not sort of genetically gifted or predisposed towards strength training, it also means that I'm what we call a slow gainer or a non-responder. For me to put muscle on my body, for me to get stronger, I've got to do a lot of hard work and I've got to eat a lot of food. Because it's really hard. My body does not want to get bigger. But if I put a pair of shoes on a winter run, my body is very happy. So you're absolutely right. Now, with females, yes, there are people that are going to respond better to endurance work, and respond better to strength work. But I guess what it comes down to is, how do you then combine that predisposition to what it is that your goals are, to what it is that you enjoy doing, and to what it is that your body responds to? That's the I mean, if I had the answer to that Lisa— Lisa: That's your secret sauce.  Russell: Yeah. If I had the answer to that, Lisa, I'll be making a fortune. Lisa: Well, that's right. That's why I study epigenetics. It's really key or we work with different platforms but then technologies and stuff. But what I get out of it is that gives me the black and white information and then as a coach, then I can help you piece together the right combination. So if I've got someone who's like me or is more suited to shorter, high-intensity CrossFit style workouts for the one a bit of description, and they want to do ultramarathons, then I'll tailor their programs or our company will tailor the programs to fit that so that they can still do their goals but without wrecking their body. And that will be a lower mileage program than what it would be for you if I was training you who is an ectomorph, who can take more of the distance.  I think what's also important to understand is that strength training pretty much is important for everybody in some way, shape, or form. Especially as we get older and like when we hit our 40s and we start losing muscle mass naturally like that's what happens. This is where I see lots of runners especially our you know becoming like beef jerky, for lack of a better description, sarcopenic, losing muscle mass, then losing bone mass, and they may be cardiovascularly fit. They're not going to die of diabetes and being overweight, but where they run into troubles is with stress fractures and osteoporosis and lack of muscle. And that can kill you just as quickly as well.  I mean, a lot of people die of osteoporosis and breaking hips. You break a hip when you're above 60 and you're in trouble. That can lead to death. The stats for that is worse than it is for cardiovascular disease. That's just pretty scary when you start unraveling the whole bone. So it's really important for me to have people who aren't just endurance junkies, if you like, understanding, especially once I've hit the 40 and above that they get into that weight training, that they get into some strength training of some sort, at least. Russell: Yeah, with all my general population clients, if they are, if they are above the age of 50, I recommend to all of them strongly that some part, small to significant, but some parts of their weekly exercise routine has to include some form of relatively heavy strength training. Because if you want to look at one form of exercise that can improve your quality and length of life, it's strength training.  Lisa: We're on the same page. Yeah, and that's, you know, me coming from an endurance background saying that. And this is super important for a woman to hear as well, because I think women have a natural tendency, ‘I don't want to get bulky. I don't want to get muscular.' I can tell you now ladies, the more muscle you can maintain in your body, the better, the better your basal metabolic rate is, your human growth hormone. When you do strength training, you're going to up your levels of human growth hormone, which is going to help with your anti-aging, which is going to keep you younger, which is going to help with all of these different areas of cognitive, as well as physical, as well as sleep as well— every area of life is impacted. If you're doing heavy weight training, you go to sleep better, I'll tell you that much.  It's not just cardio, cardio, cardio, I think is the message that I'm trying to get across here. That's very important. Everybody should be doing a certain amount of cardio. It's absolutely crucial that we sweat, that we get our heart rate up and we do all that stuff. But it's the combination. In every decade where you go through, you basically need a new approach, I'm saying. You know, the ratios. We all need cardio. We all need strength training. We all need mobility as the other part of that conversation, which is your Pilates, yoga, foam rolling, all that sort of good stuff. Then it's the ratios that become different as you age. Then how heavy are you lifting and what body type do you have.  If you're a big, strong endomorphic body type, I can put some heavier weights through your joints, that's going to be good for you. If you're an ectomorph, I'm going to put some lighter weights, but I'm still going to put weights for you.  Russell: I did a podcast with Craig Harper the other few weeks ago, you've been—  Lisa: A couple times. Yeah man, he's awesome.  Russell: I said to Craig, ‘What I say to people all the time, “If you train well, if you train well, and if you train consistently through your 20s, 30s, and 40s, then your 50s, 60s, and 70s will be a whole lot easier.”' Lisa: Hell yes. This is gold man. Because the older you get, the more you have to focus on this. And the more you have to train, not volume-wise, but the more you have to focus on this and get that combination right because it becomes more and more important, not less and less important. And what I see when the over 50s, and 60s, and 70-year-olds is that they go, ‘Oh, I'm older now I don't have to do as much.' That's the opposite of what you should be doing. I'm older, therefore I can get away with less therefore I have to do more in the right context. I have, you know, a story. People who listen to my podcast know about my mom's journey. And she had an aneurysm five years ago, and she is at the gym five days a week. This afternoon, we'll be at the gym. We'll be doing weight training, and cardiovascular work, and coordination work, and yoga. Those are all parts of her rehabilitation. Now it's relative to her age; she's 79 years old.  Unfortunately, I didn't know all this back in the day. So I missed the boat in her 40s, and 50s, and 60s. And we've started in her 70s and coming back from a massive rehabilitation project, like, five years in now. God, I wish I had known what I knew then now. Like what I knew, what I know now, I don't, didn't know then because she would be in so much better shape. So now, I have to work that much more strategically in order to keep her where she is and to keep her moving forward into her 80s, and 90s, and hopefully beyond that. It's doable. Russell: Yeah, it is. It absolutely is. The understanding in the general population, in the general community, the understanding of our strength training is still poor. It's getting better because people like you and I are out there banging the drum saying, ‘Get strong. Lift heavy. Do your weights. You're not going to blow up. You're not going to give bulky. It's going to give you nothing other than a better, a better body that works better, moves better, feels better, functions better—' Lisa: —and dies later.  Russell: Exactly. Well, yeah, I mean, we haven't, we probably haven't come up with the anti-aging drug. But I think weight training is pretty close.  Lisa: Yeah, absolutely. Just interrupting the program briefly to let you know that we have a new patron program for the podcast. Now, if you enjoy Pushing the Limits, if you get great value out of it, we would love you to come and join our patron membership program. We've been doing this now for five and a half years, and we need your help to keep it on air. It's been a public service free for everybody. And we want to keep it that way. But to do that we need like-minded souls who are on this mission with us to help us out. So if you're interested in becoming a patron for Pushing the Limits podcast, then check out everything on patron.lisatamati.com. That's P-A-T-R-O-N dot lisatamati.com. We have two patron levels to choose from, you can do it for as little as $7 a month, New Zealand or $15 a month if you really want to support us. So we are grateful if you do. There are so many membership benefits you're going to get if you join us, everything from workbooks for all the podcasts, the strength guide for runners, the power to vote on future episodes, webinars that we're going to be holding, all of my documentaries, and much much more. So check out all the details, patron.lisatamati.com, and thanks very much for joining us. This year another aspect that I've been really deep in the weeds on lately is hormones. A study under Dr Elizabeth Yurth, and she's a longevity doctor and orthopedic surgeon in America, brilliant lady, love her to pieces. I just did one course with her and it was like what to fix first. She was like, ‘I'm not going to tell you to do the right diet or the right exercise program. The very first thing that I'm going to get you to do is optimise your hormones.' Your hormones need to be— if you don't have testosterone and estrogen in the right levels in your body, and human growth hormone, and all the other hormones, and the right combination, and the right thing, then you are not going to be able to exercise.  She said, ‘If I tell someone who's severely overweight in their 60s who hasn't trained before just to go to the gym and start working out and their hormones are in the gutter, they're not going to be able to. They don't have the motivation. Because hormones are related to motivation. They don't have the ability. They don't have the energy, all of these aspects.' So optimising our hormones is a really important piece of a puzzle. I think this is a new conversation that's starting to open up. This is not about whether you know, like, we're not talking about, you know, illegal anabolic what bodybuilders or whatever have traditionally done. This is about optimising your hormones as you age and we start to lose, drop our testosterone, you guys especially in the late 40s, 50s start to really notice a big drop. If we can actually optimise that. That leads you know— like I do hormone consults and stuff. This needs to be done under doctors or people that are specialised in this. But if you can get that right, then you're going to have the energy to go and do the right exercise and you'll be more likely to eat right as well. Because you won't be having this downward spiral because if you get your hormones wrong and you start to feel lethargic, you start to have less energy, less cognitive ability, and, and, and, and, and.  For me I'm actually like, ‘Right, how do we optimise people's—?' Or, ‘Let's have some conversations around this.' Because to date, it's either been, okay woman, maybe hormone replacement therapy. Okay, if they're going through menopause or something like that. For guys, it's only the bodybuilders who have been getting testosterone.  I'll tell you now, men, if they get their testosterone levels checked, and if you can work with a good doctor, and that's a big if, trying to find the right one to work with. And get them optimised for your age and for where you're at so that you're actually— because then you will age a lot slower. But it needs to be done carefully because you go the wrong way and you can end up with cancer. So you need to understand your innate pathways and all that.  Without getting into that conversation, but just getting into the fact that hormones are absolutely crucial. And we can do things to boost our testosterone naturally: weight training. And women, you need testosterone as well. That's where your estrogens come from, for starters. They come from progesterone, to testosterone, to estrogens. And men when you do, so the more weight training you do, and the more, you'll have more human growth hormone and more testosterone available to you. And doing things like sauna and things also huge, huge. Like you do three days of sauna, you're going to have a 1600%, I think it is, increase in human growth hormone for the next couple of days. Russell: You're absolutely spot on. About two years ago— my wife is 51.  Lisa: Wow. She doesn't look it.  Russell: Has always been really good with her diet, really good with her training, always strength trained, always been a strong lady, and fit. About two years ago, started to feel unwell, started to be, kind of a little unmotivated with regards to exercise. But she still kept fighting through it. And she goes, ‘I'm just going through a flat phase.' Anyway, long story short, started putting on a little bit of weight, which was unusual because her diet was very good, her training was very good. In 12 weeks, she put on 12 kilos without explanation.  Lisa: It's menopause.  Russell: Exactly. So got hit fair and square between the eyes by the menopause bus. But she went to three different doctors, and none of them were prepared to explain, or assist, or advise, or refer. They all said to her, ‘You know what, for your age, you're in pretty good shape. I wouldn't worry about it too much.' Lisa: Ah, this makes me so— Russell: Then one guy, one doctor looked at her and said, ‘Oh, you're an attractive lady. What are you worried about?' Lisa: It's not about attractive lady. It's about optimisation. When will the doctors start to understand that it's not about the disease? It's not a disease model that we should be following. It's a prevention model. It's optimisation. That's the change that's going to happen. I can see it coming. Keep going. Russell: She finally, we made some phone calls to some friends. We did some research. She stumbled across an anti-aging doctor in Melbourne who was in his mid-90s and was still practising.  Lisa: That says something about him already.  Russell: Right. And he sat with her for, I guess, an hour and a half. And he explained to her what he did and how long he'd been doing it. And he said, ‘No one will tell you this.' He goes, ‘No regular doctor refers to me or believes in what I do.' He then met her for sort of an extended consult in which she did three blood tests over the space of six hours. He then managed her hormone profiles and prescribed her some medication and some testosterone. She lost, without changing her diet, without changing her exercise, she dropped 10 kilos in 10 weeks.  Lisa: Yup. That's an extremely important story. Russell, I hope the hell that she's sharing that out in the world because I have to get her on and share that in depth. Russell: There's a lot more to that story. That's the brief version.  Lisa: I want the full version. You should get your wife on my show.  Russell: Lisa, it really upset me and it really made me frustrated, as I'm sure you've been through the same process. I've heard your story about your mum. It just made me really upset that our medical profession is so— not all. I don't wanna generalise, but a large percentage of conventional doctors are so far behind. They're so far behind. Lisa: They're so far behind, and this is changing. I mean I'm reading a book at the moment called The Future is Faster than You Think by Steve Kotler. Unbelievable what's going to happen in the healthcare space. The data that's coming, the AI and all this sort of stuff, it's exciting because it's putting the power back into our hands because we'll be able to have the diagnostic tools. At the moment, I'm frustrated and frightened too because this stuff I know about I want to get from my mum or for myself and I can't get them, peptides and all this sort of crazy awesome stuff. I'm a biohacker, I experimenting the hell out of myself.  I've just been, I'm going through menopause. I'm 52, I've gone through menopause. I started on a product called NMN which I'm now importing to New Zealand and I work with a molecular biologist in this area. And this is an anti-aging longevity supplement that Dr David Sinclair, who wrote the book Lifespan, you have to read that book if you haven't. So I've been on that now for seven months— eight months. I've reversed my own menopause. I was already aware. I'm already on TTA. I'm on progesterone. I'm on estrogen. I already am optimising. I understand my genetic risk factors so I'm on all over that because I don't just do this willy-nilly. People, if you want a hormone consult, I can do that. That's what I do now.  I'm the leanest, fittest, I'm not fit in the ultramarathon sense, I couldn't go out and run a 200k race like I used to be able to. But I wasn't fit then. I was fit in that one thing, but I wasn't— I didn't feel athletic. I was overweight. I was puffy. I was hormonal. I was up the walls. My body was in overtraining. Now at 52,  I'm leaner than I've ever been, I'm stronger than I've ever been, and I've got more energy than I used to have.  When I went, you know, the last few years have been pretty rough. I've had a rough life, with mum, losing my dad, and losing my baby, and spit some shit towards their way. And still, you know, like, okay, I've been through the wringer and I've had a few things along the way. But this is why it's so important. Because you're going to get that from life. It's gonna come, sooner or later, you're going to get smashed in the face. The more stronger you can make your body so that it bounces back if you have an injury, or sickness or a virus or whatever, the better.  I mean, I've just been through shingles the last four weeks, which has been bloody awful. But now I'm back, and I'm training, and I'm back into life, and I'm optimising. That's not surprising because the stress levels that I've been through and exposed to are the reasons why my body was hammered. So you can't always avoid these things. These things are still going to happen to you. But if you're strong and resilient, and you've got the right nutrients, and you've got the right training, you will bounce back 100 times faster.  I've got a mate up here who is 60, I think he's 65 years old, and he's a kitesurfer. Legend of a bloke. He's been a waterman. And he's just had a hip operation. Within two days he was out walking. Within three hours of the operation, he was up. And I see him all day, every day. Now he's on the bike. Now he's down there watching the waves. He can't get out there yet, but he's walking every day. Like, that guy's gonna come back and bounce back like nothing because he is fit and he's just raring to go.  That attitude, it doesn't matter that he's 65. He's a kickass athlete. You want to watch them kite surfing, I'm in awe of him. He's out there for three, four hours and the biggest scariest, like stuff I would never touch. I don't know where to start. This guy's just killing it or up our mountain skiing. You don't have to accept that, ‘Oh you're now 50. So it's time for you to settle down and get a bit more sedentary. And you probably put on some weight, and you're— that's just life.' No it isn't! Russell: No, that's right. You're absolutely right. I've got it reminds me of one more little story. I had a lady who sat with me in my office about six years ago. I'll paint you the picture. Early 40s, quite overweight, very unathletic, very inexperienced with exercise, very intimidated by the gym, poor nutrition. Like the classic sedentary person. Anyway, we started talking and I managed to convince her to just gently start something. I made some adjustments with regard to her diet because it was horrendous. She started eating better, drinking less sugary drinks, eating more fruit and vegetables, meats, eating less processed food, started training, then started feeling better, losing weight, started getting more excited by the process. Three years later, she competed in an event in Central Australia called The Big Red Run.  Lisa: Oh, yeah. I've done that. Russell: Yeah. Well, there you go. She covered, what was it, 160 something kilometres in four days.  Lisa: Amazing.  Russell: Just, this was a woman, when she sat with me, she couldn't run. She wouldn't be able to run more than 500 meters without stopping. In three years, she did the Big Red Run. In one day, she had to cover nearly 80 kilometres. Lisa: Yeah, that one kicked my ass. I ended up with a back injury and didn't make it. So I know how hard that one is. Like rain, it's hot— Russell: It's amazing. She literally reinvented her body in three years. Lisa: In her 40s. Not 20s.  Russell: Yeah. In her 40s, yeah.  Lisa: That is just gold. What an incredible story. And even for me, you don't have to— I had a lady on the podcast a couple days ago: Cindy O'Meara, nutritionist. She was teaching me stuff about numbers, and preservatives, and shit. And I'm like, ‘Oh, my God, you know. And that's even like a—' But I didn't have any idea of that level of information and how they feed them on plastic bacteria and put it in our food. I'm like, ‘Wow, this is just horrific.' But she said to me, ‘You don't have to go out and do everything today.' Just decide, ‘This week, okay, I'm going to eat a little bit more organic. This week, I'm going to go and switch out for my, you know, something organic, better chocolate.' If that's what you're into, and you want to eat chocolate, then you don't want to be having the cheap and nasty. Go and find a good one.  You know, so it's just, in other words, taking tiny steps and every day that we make those little wee changes and those little wee steps, don't overwhelm yourself, because then you'll chuck it in. You don't have to be perfect. It doesn't mean you can never ever have an ice cream again. It doesn't mean that. It just means that you're making these incremental changes in your life, and slowly you start to get better. We're all on this continuum of change. And I'd bet you don't need 100% perfect to train, 100% perfect. I have days when I have a ‘F-it day' and you know stuff. Because I've had a bad day and I know I've done it. And then I'm like, ‘Okay, well, you know that this happened. We'll get back on the bandwagon.' Russell: Yeah, yeah, look, you're absolutely right. We're not saying to people that you need to eat like a monk and run marathons like David Goggins, not saying that. We're just saying, as you rightly pointed out, just small adjustments over time, identifying, okay, if you're unfit, if you're not eating well, what are two or three things that you could change today that would not feel like we're making your life incredibly uncomfortable? What are just three things that you could change?  Eventually, you change them. You realise that it wasn't that hard. You realise that you feel better for it. So then you start looking for what else can I do? What else can I change? You know, what else can I optimise? Then over the process of three years, this lady completely changed and completely optimised to the point where you would consider her somewhat of an elite athlete.  Lisa: Wow, this legend.  Russell: Yes. It's a great story. But it just shows you, with dedication, with discipline, consistency, all those words, that they're not necessarily easy or pleasant, but they're irreplaceable, and they're critical.  Lisa: Yeah. And education.  Russell: Yeah. You can't achieve anything in life, whether it's physical or financial, or anything without dedication, discipline, and consistency. Lisa: Yeah. And don't over— then the big piece of the puzzle is don't overwhelm yourself. Just take it one step at a time. I'm studying cryptocurrencies at the moment because I can see the writing on the wall. This is what's coming at us is a complete new system, right? And I'm like at the moment, in that phase of like, ‘I don't get any of this.' Like, you must have been talking Latin to me. But I know if I keep reading, if I keep listening, if I keep on, I will start to pick up the terminology. I will start to understand that I know the process of learning.  I know that's how I learn languages. That's how I learn medical stuff. That's how everything I don't understand at the beginning. I don't worry about the confusion. I just let it wash over me. And then my brain starts to create these patterns of recognition. Then I start to get, ‘Hey, I understood what that person says,' and ‘Oh, I'm a little bit clever.' Then you're away and you're off to the races. Because then you start to become curious, then you start to become passionate. Then you're like, well, then it's up to you. Like how far you take that one. And that's how you do it. You don't go, ‘I'm going to sit down here and I'm going to study cryptocurrency for five hours today because that's what I'm studying.' That will blow your mind, you know? But if you just take that little bit. Russell: Absolutely. Lisa and I think as I age, I'm 53. As I age—  Lisa: Same as me.  Russell: Yeah. I'm trying to become more aware of where are my weaknesses, and I don't mean physical. Because my physical— because I've been exercising for 30 years. Physically, I'm in good shape. My blood pressure is fine. My body composition is good. My strength is good. It's all fine. I'm trying to keep my mind strong. Because my, I guess my internal fear is, at what stage in my life will I cognitively start to decline? I know it's probably going to happen. But I'm trying to keep my mind strong. Lisa: You don't need to, it doesn't need to. This is my area, man. Yeah, we'll have the talk offline. Yeah, there are lots of things. Like having brought my mum back from a massive brain damage, like she had hardly any higher function, I do understand what it takes to keep the brain going. You'd be doing a lot— I don't— because you've got a good diet and all that sort of thing, and you're exercising, those are two massive factors for brain function, you're much less likely to get Alzheimer's and so on. And with a bit of sauna and things like that, then you can lower the risk. And then you understand what your genetics and your predispositions, and then you can understand what to do to mitigate it, then you hop and things like that, like the hyperbaric which is the corner of my room, that type of thing, that will keep your brain function going.  We don't— I don't, I don't see Alzheimer's or any of those things. Because I have so many things in my war chest, if you like, with my tools that I can pull out. For example, my husband has a genetic, three times risk of the normal for developing Alzheimer's. So I bought him a sauna. I chuck his back into the hyperbaric. I watch it. I make sure he's getting good fats in his diet. I try to keep the beers down. That's the biggest struggle I've got with that one. He's training, and he's running 100 miles, and he's doing all these good things. So I don't see it even though he has a three times risk, genetically speaking. I can control that risk by a large degree, by the diet, by the exercise by the right interventions. So we're not passive.  When people— I just had another interview with another fellow Australian this morning, Kirsty from Kultured Wellness, lovely lady. And she had a dad that she talked about. He was 65, starting to cognitive decline. She changed his diet to keto, she started getting more exercise, doing all that sort of stuff. Now he's 75 and he's back teaching. And then he's fully functioning again. You don't need— you can't just go to the doctor and they'll give you a magic anti-Alzheimer's pill. There's nothing there yet. They are working on stuff. They've got some things that can slow things down. But don't rely on that. Bet on the lifestyle, and intervention, and this training, and the diet, and all of those sorts of things that you can control and you might not even develop it. Russell: Yeah, well my goal is with my training, exercise and nutrition, is to self-manage my health. Because I just feel that if I can avoid interaction, If I can avoid the need to be a part of the medical system, then I'm okay.  Lisa: I'm desperate to be apart, away from.  Russell: I don't want to have to rely on a doctor, or a hospital, or a treatment, or a drug. I don't want to. I want to self-medicate through exercise, nutrition, reading, learning, being outdoors, sunlight, all of this stuff. I want to self-medicate for as long as I can. Lisa: That's the one. That's the one. If we have an accident we'll be very glad for their brilliant abilities, plastic surgeries. Not saying that they're brilliant, absolutely brilliant. What we're falling down is in the chronic disease management. Russell: Yeah, but I also feel, Lis, that it's my responsibility to manage my own health. I don't— It's not up to the doctors and the nurses. I want them to be looking after truly sick people who are injured, or unwell, or have cancer, or— I don't want to give them like, ‘Don't look after me. I'll do it myself.' If one day, I fall over and break a leg or do something stupid, then I'll need your help. But until then, I'm happy for them to look after people that really need them. And I'll look after me. Lisa: Yeah. And this is, even from a macro perspective, we'll wind it up in a second, but I'm loving this, but the social, you know, from an economic point of view, if they understood that if they were educating people, then there would be less load on the health system. I mean what's coming at the health system, as far as diabetes, when you look at our teenagers and our children who are already obese, who are already pre-diabetic in some cases, who have all sorts of hormonal issues, and what's coming 20 years down the line when they reach their 40s and 50s. Oh, Crikey, we're in for a hard ride, then. From an economic, macro-economic standpoint.  Even in the slight, you know, the latest COVID situation, started again, but why is there not a bigger conversation around boosting your immune system so that if you do happen to get it, that you're at least able to cope? Because people with comorbidities that are least likely to come out the other side, or to come out with some serious— not always, it's a part of it's a genetic thing. But also, let's be proactive again. Let's take your vitamin D on full load. Let's look at the, you know, magnesium and vitamin C's at the school. It's a simple, easy things that we can do to boost our immunity, it's lower stress levels, it's try and do all of it. Then we might, if we are unlucky enough to get hit with it, maybe we'll be able to come out the other side without, you know, dying or having some long-term consequences. Hopefully. Where is that conversation? Russell: Well, sadly, Lis, we're not having that conversation. The simple reason for that, and I don't want to sound sceptical, but it possibly may, there's no money in healthy people. But there's a lot of money, there's a lot of money to be made, when your population is unwell and sick. And unfortunately, we're fighting big, big organisations that make a lot of money when people are unwell. Lisa: Yeah, that's just the truth. When you're on a, even a blood pressure medication or something like that, that you're on for life, that's a hell of a lot better than them giving you something that actually might fix it and you're off it in two weeks' time. That's why there's no money going into antivirals, medications and things because you'll be on it for a couple of weeks, and then it's over. So they can't really make money. Well, they can't make money out of repurposing drugs that are off-patent. You know, get into the bloody weeds on that stuff.  I think what's important for us to do is just to shine a light on the positive things that we have been through and be proactive. And be aware that there are forces at play that are not always got your best interests at heart, not to just accept whatever is dished up to you. Go and do your own research. Go and talk to this. Listen to the scientists. Listen to people who are really educated in the space. That's not me and it's not you. But I listen to the people who are at the top of this game, and then I make my decisions over what I do. We won't always get it right. But make your own mind up and be responsible for your own as best you can. There'll always be a left-field thing. The shingles came out of me even though I'm on all the right things and doing the right things. Because probably I've got too much stress in my life. And I take accountability for that and trying to mitigate that which I'm trying to do. Russell: My summary to all of that is with your own health and what people are telling you to use or take or consume, you got to do your own due diligence.  Lisa: Always, always. Hey, Russell, you've been absolutely magnificent. I want to have you back on. I'd love to talk to your wife about her journey too at some point because yeah, really excited to meet you to have you on the show. It's been a real honour. Another you know, like-minded person, keep fighting the battle. Right?  Russell: That's it, it's been great. I really appreciate you having me. Thank you, Lisa.  Lisa: And where do people go to if they want to find out more about you, what you do? Russell: The best place to just go to my website where you can understand what I do, what I've done, who I work with, and how you can connect and it's just www.russelljarrett.com.au Lisa: www.russelljarrett.com.au. We'll put that in the show notes people. Check it out and we'll see you on the other side. That's it this week for Pushing the Limits. Be sure to rate, review, and share with your friends and head over and visit Lisa and her team at lisatamati.com.

Coldplay frontman, Chris Martin, joins Rob this week to chat about the creative process of writing songs in a band, their mutual loathing for all things dairy, and share their best Barry Gibb impressions. They also reminisce on Rob's initial hesitation at Chris' invite to join him on stage to sing the Welsh National Anthem at Cardiff's Millennium Stadium. Team UNPLUGGED.

The Anfield Wrap brings you eyewitness accounts of the 2001 FA Cup final between Liverpool and Arsenal at the Millennium Stadium in Cardiff. This is the third in our series of free audio documentaries in which we travel back in time to tell the story of significant days in the history of Liverpool FC, by tracking down the people who made them happen. This latest game we look back on is one which is often attributed to one man's efforts alone, though there were plenty of ups and downs along the way under the beaming hot sun in South Wales. Telling the story of that day are former Liverpool FC players Sander Westerveld, Stephane Henchoz, Jamie Carragher, Emile Heskey, Gary McAllister, Patrik Berger and (of course) Michael Owen; and the assistant manager at the time, Phil Thompson. We also speak to the referee on the day, Steve Dunn; journalists Chris Bascombe, Oliver Kay, Amy Lawrence and Clive Tyldesley; and supporters Gareth Roberts, Kevin Walsh and Dan Morgan. Subscribe to TAW Player for more on the 2001 FA Cup final on top of all The Anfield Wrap's coverage during our week-long look back at the treble winning season…

In this special, we had the pleasure of 90 mins in the company of former Brentford and Sheff Utd player and long time Albion assistant manager Bob Booker, discussing his formative years in Watford, his playing career, the Albion years under Micky Adams, Peter Taylor, Steve Coppell, Mark “Pints O' Whisky” McGhee and Russell “he's got no hair, but we don't care” Slade.We recount the Withdean era in all its rain-soaked glory, talk Millennium Stadium glory, Little Leon, damaged Play-Offs trophies, driving instruction and a bizarre near death experience.And somewhere in the background WiFi-hindered co-host Peter lurked!Stand or fall! UTA!@BrightonRockPodbrightonrockpodcast@gmail.comPart of the Sport Social Podcast Network that can be found in all their glory at this rather suitable address:www.sport-social.co.uk

In this special, we had the pleasure of 90 mins in the company of former Brentford and Sheff Utd player and long time Albion assistant manager Bob Booker, discussing his formative years in Watford, his playing career, the Albion years under Micky Adams, Peter Taylor, Steve Coppell, Mark “Pints O’ Whisky” McGhee and Russell “he’s got no hair, but we don’t care” Slade.We recount the Withdean era in all its rain-soaked glory, talk Millennium Stadium glory, Little Leon, damaged Play-Offs trophies, driving instruction and a bizarre near death experience.And somewhere in the background WiFi-hindered co-host Peter lurked!Stand or fall! UTA!@BrightonRockPodbrightonrockpodcast@gmail.comPart of the Sport Social Podcast Network that can be found in all their glory at this rather suitable address:www.sport-social.co.uk

It's back! The Official podcast for Featherstone Rovers! On this episode Darren Harper chats with two of the current stars ahead of the first competitive game of the season.Brad Day and James Harrison join us to give us the lowdown of everything happening at the Millennium Stadium. * Pre Season games* Karaoke nights * Brad Days chest* Thoughts for 2021....Make sure you like and subscribe - and pop a 5* review!

Join Guy Clarke and Dan Kay for our latest instalment of Houllier’s Treble-Winners, our monthly podcast-series looking back on Liverpool’s incredible 2000-01 campaign. After almost six years of waiting, the Reds ended their trophy drought, 20 years ago this month, getting their hands on the Worthington Cup. So Guy and Dan reflect on the first leg of the historic treble, from Robbie Fowler’s role in Cardiff to the impact that the penalty shoot-out success over Birmingham City at the Millennium Stadium had on the careers of Steven Gerrard and Jamie Carragher. Plus, February 2001 was also the month the Reds booked their place in the UEFA Cup quarter-finals, seeing off would-be Italian champions AS Roma thanks to a Michael Owen brace in the Eternal City and a dramatic decision in the second leg at Anfield. Enjoy.Watch and subscribe to our Blood Red videos on YouTube: https://www.youtube.com/c/BloodRedLiverpoolFCJoin our Blood Red podcast group on Facebook: https://www.facebook.com/groups/1656599847979758/

We celebrate the height of the band's commercial success and take a look at their epic Millennium Stadium gig in Cardiff, the most beautiful place in the world. That night at least. We also rant and rave about The Masses Against The Classes and Democracy Coma. Plus there's the latest news AND our new competition - The Crucifix Quiz! Find is on Twitter at @msp_pod and email us at msppod1@gmail.comTHE SOUNDTRACK:Motorcycle Emptiness (Sonic Stealth Orchestra Mix) / Democracy Come / You Stole The Sun From My Heart, A Design For Life, Of Walking Abortion, No Surface All Feeling, Ready For Drowning, Stay Beautiful and Australia (Millennium Stadium) / The Masses Against The Classes / The Vortices Hosted on Acast. See acast.com/privacy for more information.

Johne Murphy joins us live for immediate reaction to Ireland's 21-16 defeat to Wales at the Millennium Stadium in Cardiff, as Andy Farrell's side begin their Six Nations campaign with a disappointing defeat. @vodafoneireland #TeamOfUs

Graham Cooke is a long standing member of the Swindon Robins and Cardiff SGP track staff, as well as Swindon assistant clerk of the course, writer, and a driving force behind the UK Rune Holta fan club..!In this episode you'll discover some of the secrets and mysteries of the dark arts of track preparation, what it's like standing in an empty Millennium Stadium, and the hazards to being in the middle of 2 fighting GP stars..!  See omnystudio.com/listener for privacy information.

Whether you are a beginner or experienced ultramarathon runner, you need to be well-prepared for every run you do. Ultra running has its bright side — the uplifting community, the sense of accomplishment, and the goals of becoming stronger. However, there are certain risks involved in the sport, and as an athlete, you need to keep yourself informed. In this episode, Eugene Bingham joins me to explain the dangers of extreme sports and marathons. We share personal stories about the damage it could do to the body — experiences that should serve as a warning to runners. Eugene also discusses things to be aware of before and during races that can endanger us, giving us five specific tips for preparation and self-management. Don’t miss this episode and learn more about the risks of and preparations for ultra running and other extreme sports!   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition, and mental performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join our free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   One-on-One Health Optimization Coaching  If you would like to work with me one to one on anything from your mindset, to head injuries,  to biohacking your health, to optimal performance or executive coaching, please book a consultation here.    Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research, and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Learn about the risks and dangers of extreme sports and ultra running. Gain valuable insight into the things you need to be aware of before and during marathons. Understand the importance of listening to your body.   Resources Death of a runner: The rare condition that tragically claimed a life by Eugene Bingham Desert Runners on TVNZ   Episode Highlights [04:01] The Dangers of Extreme Sports and Ultramarathons Eugene participated in the 2020 Tarawera 100-mile race where an experienced runner died. The runner’s death certificate showed that he had a multi-organ failure, acute respiratory distress syndrome, and rhabdomyolysis. However, it was difficult to pinpoint the true cause of death since it can be a result of accumulated health conditions. [09:50] What Is Rhabdomyolysis? Rhabdomyolysis, or muscle breakdown, is quite common for runners. As the muscle breaks down, myoglobin from the muscle is released into the bloodstream, clogging the kidneys. It can be difficult to tell when this happens since symptoms can be easily mistaken for simple muscle soreness. This can happen to everyone, not just those who do extreme sports and ultra running. [16:27] Importance of Self-Management At some point, we have to ask ourselves if the damage we’re doing to our body is worth it. There are risks, and you have to be prepared for them.  There is a culture of not quitting unless you’re taken by the ambulance. However, we have to listen to our body before it gets to that point. [20:19] Mental Toughness and Listening to Your Body As we grow, our physical abilities and mental maturity changes. Accept that the body may not be able to take what it could years ago. The goal of pushing your limits is good but keep in mind that you also need to train and prepare yourself. Being mentally tough also means knowing when to stop and rest. [22:53] Ultra Running: 5 Tips to Remember Do not take drugs like ibuprofen and Voltaire.  Drink when you’re thirsty and do not over drink.  Be prepared for a range of weather conditions. The race does not end at the finish line. Replenish yourself after every race. Look out for each other. [28:08] Always Have Support Eugene shares his experience of having hallucinations but was kept safe by his companions. Form connections and friendships with the people you meet in races. They are bonds that last forever. Listen to the full episode to hear Eugene and Lisa share more stories about how people have helped them during races! [38:33] Conditions to Be Aware of We need to be careful about dehydration. Symptoms of hyponatremia (having low sodium levels in your blood) are swelling, nausea, and lightheadedness. Low levels of potassium and electrolyte imbalance can result in tetany seizures. Electrolyte tablets are beneficial — make sure they have all the nutrients you need. Having no appetite after a race is dangerous. We need to replenish our bodies straight away.  [47:10] Risks Are Exponential When you exponentially increase the distance you run, you exponentially increase our risks as well. All races are relative to pace. Never underestimate a race by distance. Take every race like a big deal and don’t become complacent. Recovery after a race is also crucial. Don’t succumb to peer pressure and sign up for a race immediately after. [51:53] Quick Checklist Do not expect that you can do it just because you’ve done it once before. Be aware of conditions such as rhabdomyolysis, heat stroke, hyponatremia, dehydration, seizures, electrolyte imbalances, and breaking ankles. Plan well — note altitudes and paths. Running is just like driving. Driving is considered dangerous but we don’t avoid it; we just take extra measures and precautions to make sure that we are safe.   7 Powerful Quotes from This Episode ‘People need to be really conscious of the risks — they need to be prepared to put the time in. You've got to prepare your body and you've got to know your body’. ‘Having lined up at the start line with someone who didn't make it home — that really reinforces that these are real risks and you have to be prepared for them’. ‘The race doesn't end at the finish. Some of the most dangerous time is after that: when people get to the finish line and drive home, they're tired — you can crash easily’. ‘Sometimes there's a bit of competition, isn't there. But, number one, you've got to look out for each other. You are comrades — you've got to have each other's backs’. ‘It is incredible, those connections you make. Even if you don't see each other again, but yes, you've got that bond. That's forever’. ‘Take those precautions. Just be a bit careful. We want to push ourselves. Yes, we want to be out there. Yes, we want to find new limits, but we also want to get back home’. ‘Respect the distance. You cannot run something like this without respecting it’.   About Eugene Bingham Eugene Bingham is a senior journalist at Stuff, co-host of the Dirt Church Radio trail running podcast with his mate Matt Rayment and an ultramarathon runner. In a career of almost 30 years, he’s reported and produced news and current affairs, winning multiple awards as an investigative journalist. His work has taken him to three Olympic Games, and a number of countries including Afghanistan, the Philippines and the Pacific. No matter where he goes, he always packs his running shoes. He has a marathon PB of 2h 43m and his longest event is the Tarawera Ultra 100-mile race which he ran in February 2020. Eugene is married to journalist Suzanne McFadden and they have two grown-up boys. You can listen to their podcast on Dirt Church Radio. You can also follow and support them on Patreon, Instagram, and Twitter.  Have questions you’d like to ask? You can reach Eugene at his email.   Enjoyed This Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can be aware of the dangers of extreme sports and ultra running. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram, and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript For The Podcast! Welcome to Pushing the Limits, the show that helps you reach your full potential, with your host, Lisa Tamati. Brought to you by lisatamati.com.  Lisa Tamati: Well, hi, everyone, and welcome back to this week's episode of Pushing the Limits. Today, I have journalist and ultramarathon running legend, Eugene Bingham, to guest. And Eugene is the host of the podcast, Dirt Church Radio, which I hope you guys are listening to. It's a really fascinating insight into the world of running and trail running. And he has a really unique style, him and his friend, Matt Raymond, run their podcast. So I hope you enjoy this interview.  Today we're talking about the dangers of extreme sports, not just ultramarathon running, but doing—pushing your body to the limits. While, you know I'm definitely a proponent of going hard and mental toughness and pushing the body and all that sort of good stuff. We also need to know about the downside. We also need to know about the risks. And recently there was a death, unfortunately, at the Tarawera Ultramarathon of a very experienced ultramarathon runner. And so we're going to dive into some of the dangers and some of the things that need to be aware of when it comes to pushing the body to the limits. And so you have an informed consent and an understanding of what you're getting into when you're doing these sorts of things.  Before we head over to the show, though, please give them a rating, review to the show if you enjoy the content. Really, really appreciate the comments and the reviews and if you can do that on iTunes, or wherever you're listening, that would be really, really appreciated. And if you haven't sold your Christmas stocking yet, please head over to my shop and check out my books, Running Hot, which is chronicling all my running adventures in my early days, Running to Extremes. Both of those books bestsellers, and my new book, Relentless - How A Mother And Daughter Defied The Odds, which is really a book about overcoming incredible obstacles, the mindset that's required, the stuff that I learned while I was running and how it helped in this very real world situation, facing a very dire situation within the family. I hope you enjoy those books and if you have read them, please reach out to me, give me a review. Again, if you can, I'd really appreciate that you can reach me at lisa@lisatamati.com.  And just a reminder too, we are still taking on a few people, on one on one health optimization coaching, if you're wanting to optimise your health, whether it be with a difficult health challenge, that you're not getting answers to mainstream health and you're wanting some help navigating the difficult waters that can sometimes be, please reach out to us. And we deal with some very intricate cases. And I have a huge network of people that I work with that we can also refer you out to. I am not a doctor, but I am a health optimisation coach and an epigenetics coach. And we use all of the things that we've spent years studying to help people navigate and advocate for them, and connect them to the right places. And this is a very different type of health service if you like and it's quite high touch and it's quite getting into the nitty gritty and being a detective basically. And I'm really enjoying this type of work and helping people whether it be with head injuries, with strokes, with cancer journeys, thyroid problems, or all these types of issues. Not that we have it or every answer there is under the sun. But we're very good at being detectives working out what's going on and referring you to the right places where required. So if you're interested in that, please reach out to us lisa@lisatamati.com. Right, now over to the show with Eugene Bingham.  Well, hi, everyone, and welcome back to the show. I have Eugene Bingham. I know he's so famous, he actually sit down with me to record this session. So fantastic to have you here. Right? How are you doing?  Eugene Bingham: I'm very well, thank you. And thank you for having me on. Such an honour.  Lisa: Fantastic. Yes. Well, I was lucky to be on your show. And you've been on mine, and we just really connected. So I wanted to get you back on because you've just written an article, which was very, I thought was an important one to discuss. And it was about the tragic death of an ultrarunner last year or this year in the Tarawera Ultramarathon. And while we don't want to go too deep into the specifics of that particular case or we'd like to know what you know about it... Eugene: Sure.  Lisa: ...but wanted to have a discussion around the dangers of extreme sport or ultramarathon running and some of the things we just need to be aware of. So, obviously Eugene and I—neither of us are doctors or any of this should be construed as medical advice, but just as—have to give them out there...  Eugene: Absolutely.  Lisa: But as runners and people who have experienced quite a lot in the running scene, and I've certainly experienced enough drama, that it is something that we need to talk about. So Eugene, tell us a little bit about what happened? And what are you happy to share  Eugene: Sure.  Lisa: ...and what you wrote about in your article, which we will link to in the show notes, by the way. Eugene: Yes. Thank you. Sure. Yes, so I was a competitor in the Tarawera hundred mile race in February, which as you said—when you said last year, it does feel like last year, doesn't it? Oh gosh, it feels like it was five years ago. But it was February 2020, all those years ago. And in that race was sort of about 260 of us lined up. And then that race was a runner an older—oh, he’s 52. So from Japan, a very experienced runner, had run Tarawera previously, had run lots of other miles, and ultraraces. And unfortunately, about a kilometre or so from the finish, he collapsed, and about 34 hours into the race. And although people rushed to help them, and he was taken to retro hospital, and eventually to Auckland City Hospital, he died. And I remember, I remember the afternoon we heard about it, and Tarawera put it up on its Facebook page to let us all know that one of our fellow runners had died and I stopped. It was a shock.  Lisa: Yes. Eugene: You know we do this thing, because we love it.  Lisa: Yes. Eugene: And because we get enjoyment from it. And he was someone who paid the ultimate price.  Lisa: Yes.  Eugene: So I—we're a couple of hats, and one of them is a journalist, and so I—but really, what first kicked in was, I really want to know what happened. I really wanted to know what happened. I've had health issues myself, had a few scares and so on. A few wobbles and races, and I thought—just from my point of view, I was really curious to find out. But I also thought it was important to find out for other runners... Lisa: Yes, absolutely. Eugene: ...or say, I listen for others. And so I started to see if I could find out. COVID got the way a little bit and distracted me. But eventually I did manage to track down what happened there. Yes. Lisa: And what was the result of the findings in this particular case? I mean, we're gonna want to discuss a few.  Eugene: Sure. Lisa: I think, in this case, it was a couple of things, wasn't it? But this is without picking—and we're certainly not picking on anybody or any, not race, or anything or saying this is bad or anything. But what was it that you discovered in it?  Eugene: Yes. Lisa: So with that, research.  Eugene: Sure. So initially, I remember the talk was that he might have had a stroke, or there might have been some sort of underlying condition.  Lisa: Yes.  Eugene: But I got a hold of his death certificate and it shows that he had multiorgan failure, and acute respiratory distress syndrome, which are both conditions that they can be in multiple causes of those sorts of things. But the one that jumped out to me was Rhabdo. You're gonna make me say that? The proper name for it. Lisa: Rhabdomyolysis Eugene: Thank you. Lisa: I'm an expert in rhabdo. Eugene: So yes, that was the third one on the list. And that was the one that really jumped out at me.  Lisa: Yes.  Eugene: Months earlier, I'd spoken to Dr Marty Hoffman, who's in a University of California Davis in the States, and he's sort of recognised around the world. Basically, if there's an ultra—there's a paper about medicine involving ultrarunning, you'll find Marty Hoffman's name on it, he knows this stuff.  So I'd run to him months ago, at the suggestion of a friend, Dr John Onate, and I had a good chat with him. And he sort of ran through the list of what we could be looking at here, but he was really—it was a stab in the dark at that point. But he told me then that they’re hipping no deaths from rhabdo, knowing deaths from rhabdo from ultrarunners.  Lisa: Yes. Eugene: Yes. And no knowing deaths from ultrarunners of the AH, exhausted and just talking it, ‘How can I train you’?  Lisa: Yes.  Eugene: So we were kind of that, like, ‘What could it be’? Yes. So when rhabdo appeared on the desk fit, I rang him back and said—I actually emailed him and said, ‘Hey, this is what it says’. And he was very surprised because he keeps track of deaths of ultrarunners around the world. And as he said, there hadn't been one recorded before, doesn't mean there hasn't been one, of course.  Lisa: Yes, it doesn't mean. Eugene: It's just no one, yes, no one knows what causes.  Lisa: And I think a lot of these things will have contributing factors in—completely unrelated but going through the journey with my dad recently it was at the end, he had multiple organ failure.  Eugene: Yes.  Lisa: He had sepsis however, and before that he had an abdominal aneurysm.  Eugene: Yes. Lisa: So it shows the progression like it. What did he actually die off?  Eugene: Yes. Yes.  Lisa: He was born with the failure probably, or zips as chicken or eek scenario. Eugene: Yes. Lisa: So these things, one leads to an acute respiratory syndrome  Eugene: Yes. Lisa: And they all lead on from one to the other when the body starts to shut down, basically.  Eugene: It's a cascade isn’t it?  Lisa: It’s a cascade. That is a very good way of putting it. So rhabdo—and while there is perhaps no documented case of a death from rhabdomyolysis, I don't know if they—I know in my life, I've had rhabdo. I can't even remember the number of times I've had rhabdo.  Eugene: Yes. Lisa: I took away kidney damage from it and the last few years, I've been trying to unravel that damage and undo that.  Eugene: Yes.  Lisa: I'm getting there slowly.  Eugene: Yes, yes.  Lisa: So it is a very as if quite a common thing. Eugene: Yes. Lisa: So we don't know whether in this case that was actual final, what actually did it? It certainly would have been a major contributing factor.  Eugene: Yes.  Lisa: Well, what is rhabdo? I suppose we better explain what rhabdos are. Eugene: Yes. So I mean, well, from your experience, you will know better than me. But I spoke to Dr Hoffman and to Dr Tom Reynolds, who's the race doctor for—one of the race doctors for Tarawera.  Lisa: Yes. Eugene: And they explained it as the muscle started to break down and the myoglobin from the muscle being released into the bloodstream. And then it basically just starts clogging up the kidneys and just causing real damage in your kidneys. The problem with it is the symptoms for sort of sound like a lot of other things and also can just sound like what you might expect running an ultramarathon. Lisa: Yes, the kind of that also. Eugene: Yes, tenderness of muscles, a bit of confusion, and so on. And then even some of the blood tests that you can do to pick it up. So they look for CK—you're much more proficient in the medical world than me. Lisa: Not more. Eugene: But the thing that they test for—it basically there was an experiment at Western States a number of years ago, where they tested bloods of people in Western states and they tested something like 160 runners, all of them had elevated CK levels.  Lisa: Yes.  Eugene: So in part, it's just a function of ultrarunning, your muscles are gonna break down to some extent. So that makes it very, very tricky to find out, to discover it. And Dr Hoffman said, ‘Sometimes the first sign that you get that someone's got rhabdo, is they have a seizure’.  Lisa: Yes.  Eugene: So it can be a tricky, tricky condition to pick up. Yes, that's really—it's hard, isn't it? It's really hard. Lisa: It is hard and—but when you are going for—and some of these races are 24, 36, 50 something hours, you're going to have some breakdown of muscle and you… Eugene: You are. Lisa: I mean, keeping an eye on the colour of your urine or if you are not producing… Eugene: Yes, that’s an important one. Yes. Lisa: It is probably the easiest thing to think about. Because like you say, the nausea and headaches and confusion and fatigue are all very general parts about running anyway. So keeping an eye on it, like getting a pouch of fluid. What I would find is that in the lower abdomen, and I don't know if whether this is an actual medical symptom or not. But in the lower abdomen, I've developed this pot gap running and, it wasn't fat, obviously.  Eugene: Yes.  Lisa: ...within a couple of hours. It was fluid, and would usually coincide with my kidneys—they’re not producing or producing very little output. So I think there might be a sign that something's going on there.  Eugene: Right.  Lisa: In rhabdo, like, we're talking ultramarathons, but I have seen a case of rhabdo in a half marathon in summer.  Eugene: Yes.  Lisa: Yes. So a mild case, but enough to be taken to hospital. So it's not even just people doing the extreme extreme stuff.  Eugene: Yes.  Lisa: But it is a very—and you have to ask yourself, how much damage are we doing every time we do and I often asked, ‘Why are you not running anymore’? ‘Why are you not doing it anymore’? And apart from life's gotten a bit crazy. Am I? Indeed yes.  Eugene: Yes, yes.  Lisa: Should I have not got the time to be doing offers? I want longevity and while I love ultras, and I love the culture. And I love what I got to do. And I'm certainly not, I mean, I train lots of ultrarunners. I for myself, don't want to put myself at that risk anymore. Now that I'm also 50 and I want longevity. And therefore my health comes before my sporting ambitions now. It didn't when I was younger, but now with—unfortunately, one of the side effects of studying medical stuff for the last five years, is that I'm now a little bit more cautious.  Eugene: Yes.  Lisa: Because ignorance is bliss.  Eugene: Yes.  Lisa: What you don't know, you just go and do.  Eugene: Yes.  Lisa: You don’t actually know the implications and sometimes, you don't actually know the implications until well down the track, like, you use to check. Eugene: Yes. yes, sure. Lisa: That's where I'm sitting at the moment, as far as the sort of the dangers and the risks. I mean, how did you feel as a runner, who—you were in the same race doing the same distance? You're a little bit north of 25 now. Eugene: Jump 47. Lisa: You're 47?  Eugene: Yes. 47, yes.  Lisa: And did this make you stop and think about, ‘Do I want to keep doing this stuff? How do I feel about it’? Eugene: Yes, it sure does. It sure does make your family think of that, doesn't that? I think it reinforces that you need to have really good self management. You need to be well prepared. I spoke to—when I spoke to Dr Reynolds, and I said to him, ‘We had this big conversation about all the cold coloured urine and all that sort of stuff’. That sounds a bit odd, and a little different other conditions that can come about. Yes, and so on. And I said to him, ‘Boy listen to all of that. Do you recommend people run ultramarathons’? And he said, ‘Look. At three o'clock when the medical team is full. And I've got my hands full, I look around, and I go, What the hell have we been doing this for’? But he says, ‘But it's a small proportion that gets badly affected. And as long as you manage your risks, and you're aware of it’, he said one of the things that he's really concerned about is people jumping up the distance too quickly. Lisa: Yes.  Eugene: Or the runner suddenly, ‘Wow, I'm gonna run 100 miler’, because it has become, I think it's… Lisa: The new marathon.  Eugene: I told him, I spent more time trying to talk people out of doing milers than I do in trying to talk them into doing milers. I don't think I talk to any other or talked anyone into doing a miler. It's a very personal choice. I spend a lot of time talking to people out of it, makes me so again. But again, I don't know if that's a good idea, mate.  Lisa: Me too.  Eugene: Yes. And it sounds bad.  Lisa: Yes.  Eugene: Try running podcasts. Lisa: I know. You know, my buddy out running. Eugene: Yes. But I just think people need to be really conscious of the risks.  Lisa: Yes.  Eugene: And they need to be prepared to put the time in. And that's one of the things that you've identified. You've got to prepare your body. And you've got to know your body. I mean, I took—I've been running my whole life. And I didn't take the decision to enter the miler, lightly, certainly would now knowing what I do know now. And when I say no, I mean, I'd always heard of rhabdo. I'd heard of AIH, I'd heard of dehydrational systems.    And you sort of think about you sort of like, ‘Yes, yes, yes’. But having lined up at the start line with someone who didn't make it home that really reinforces that these are real risks, and you have to be prepared for them. You have to be ready for them. So, I'm not gonna stop ultrarunning, I don't think. But I'm certainly going to be a hell of a lot more careful. And listen to my body.  Lisa: Exactly.  Eugene: Sometimes you can get that. I find one side of ultra running that I struggle with a little bit is the whole kind of ‘You're not going to quit unless the ambulance takes you off the course’ kind of thing. I don't like that. I don’t really like that. Lisa: I totally agree. Eugene: You know, I agree. I love the whole mental toughness thing out of it. Don't get me wrong. That's one of the things that I enjoy about it. But you have to listen to your body. You have to listen to your body. I've pulled out of a 100k race, where I could have pushed on. You know. Looking back, it's like, ‘Yes, I could have pushed on, at what cost’? You know?  Lisa: Yes.  Eugene: Yes, it just wasn't worth it. Could I push through and be out there for another hours and hours and hours and hours? Putting myself...  Lisa: Yes.  Eugene: Yes, sure. I could have but what was the risk? What could have happened? And what do I get out of it? Instead I actually came away from that race having learned a hell of a lot of lessons. And they prepared me for the miler, actually. Lisa: Yes. And I think that’s some beautiful attitude and in a very wise mind. Some of the things that I did in my younger years or even—I’m talking 40s. Eugene: Yes, yes. Lisa: We're stupid. There is no other word for it. And especially in the 30s, my 30s, I thought I was bulletproof and I could push and I had that mentality, you're going to have to drag me away, framing and I have seen lots of others. And I have nearly pushed my body on a number of occasions to the point of death and I've been very, very lucky not to have died.  I've had tetany seizures, which is where your potassium level and your electrolytes are so out of whack that the whole body cramps and so I'm having a heart attack. I was luckily at that at the point that I head out, I was in Alaska, and I'd been for six weeks out in Yukon with poor nutrition and so on and pushing the body every day. I just come off a mountain when this tetany seizure hit. Luckily, I was two minutes from a hospital, and they saved my life.  Eugene: Wow. Lisa: But that would have been deadly very quickly. I've experienced extreme levels of dehydration in the Libyan desert where we only had like one and a half to two litres of water a day in 40 plus temperatures. And gone to the point where I no longer was in control of my body, and my—not only just hallucinations but the central nervous system starting to shut down. Massive kidney damage, and taking nearly two years to recover from that.  I’ve had food poisoning while running across Niger, and again bleeding at both ends pushing it to the absolute limit I did pull out of that race at 64 hours after 222Ks but that was way too late. I've gotten away by the skin of my teeth. Not to mention going through war zones or military body areas Eugene: Yes. Lisa: Or being in really dangerous situations and that's a whole podcast in itself. But it wasn't worth it. Now I think I was just so afraid of failure I was so afraid of not achieving that, which I'd set out to do that. And I have to think about it now and go I wasn't in—people who are in war scenarios or some survival situation where you have to freakin go to the limit alive. Eugene: Yes. Lisa: But I wasn't in there. This is a—well, Libyan desert ended up like that, but you know what I mean? Eugene: Midnight summer bitches.  Lisa: Oh yes, it’s some stupid shit. It really was. But at what costs? Now, I've had a lot of health issues in the last five to six years and a lot of that comes from—I haven't been able to have children you know and so on and so forth. And these are the contributing factors  Eugene: Sure enough. Lisa: That's the only reason for certain things, but now as a coach and as an older wiser woman, I don't want to see people pushing their bodies to that point where they actually close to dying or causing major damage to the body.  Eugene: Yes, yes.  Lisa: It really is not worth it. Eugene: I mean this pushing the limits isn't there. And mentally, I think there's a lot to be said for having a goal that's going to stretch you when you are going to go for it. But the key is to be prepared, isn’t it? To actually have done the training...  Lisa: The training  Eugene: ...to prepare your body. To test—so that you know when your body's screaming at you, you know it’s saying, ‘Okay, you know what, you know to pull the pen or you know to stop and rest or whatever’. I think there was some good—Tom Reynolds had some five tips which are really good.  Lisa: Yes. Let’s hear them  Eugene: To prepare yourself for an ultra especially ultras but even marathons I suppose  Lisa: Absolutely. Eugene: Number one on his list, and I think he would make this number 1, 2, 3, 4, 5 is don't take drugs like Ibuprofen and Voltaren and those sorts of things.  Lisa: Super important. Eugene: Do not take them. Yes, super important. The second one is drink to thirst. You know that you can have problems—your own problems if you have too much liquid.  Lisa: Yes, which we’re talking about in a sec. Eugene: Yes. Be prepared for the conditions. Have a plan for a range of conditions. So make sure you've got thermals. Make sure you've got your jackets and sawn and layers that you can take on and take off especially if you're going to some of these remote areas that we go to as ultrarunners.  Number four, the race doesn't end at the finish. Pack warm clothes, get some food ready that you can eat, some liquids. And another thing that he pointed out to me is actually some of the most dangerous times is after that finish line. When people get to the finish line, and drive hard, and they're tired. Lisa: It's so true. Eugene: You can crash easily for a second crash.  Lisa: Yes.  Eugene: And number five is look out for each other. and I think that's so important. Sometimes there's a bit of competition isn't there? But number one, you've got to look out for each other Lisa: Yes.  Eugene: You are comrades in this together and you've got to have each other's backs. And there's little relationships that you build up with someone you've never met before. I still remember having a good chat to a farmer from Jordan. I spent a lot of hours with him at Tarawera. Haven't spoken up since, never met him before in my life, but there we were together at Bizmates on the trail. Lisa: Awesome. Eugene: Keeping an eye on each other. Looking out for each other. You make sure they've got their bottles filled at the aid station. You make sure that they're not getting confused or anything like that—just looking out for each other. Simple isn’t it? Lisa: That’s gold. Eugene: And that was the five tips that he gave. Actually, they're pretty good tips. Lisa: They are very good tips, and a couple other ones to pick out like the training. In my early days as a coach, I remember taking an athlete who went from half marathon to running the Big Red Run 250Ks. Eugene: Wow. Lisa: Inside a month.  Eugene: Oh. Lisa: Now on a red mat, that was stupid.  Eugene: YeS.  Lisa: He came over to do 100k to be fair, and he was doing so well. He just decided to carry on and to do the whole thing. And it was an incredible achievement.  Eugene: Oh, yes.  Lisa: However, broken my butt. Like, it never was quite the same afterwards. And he wasn't ready. He wasn't, like, his body wasn't ready. So when you prepare your body, when you're training, you doing these long runs, and you're doing back to back running, and you're doing strength training, you're doing mobility work, all these things are preparing the muscles so that they don't break down so quickly and they don't need—you don't need about rhabdo.  And another big piece of the puzzle is the experience side of things. Because then you can actually start to feel when your body's doing a chick or not. As I run, I used to do like little chickens every half hour or an hour I'd go right I'm doing a control like a pilot would before he flies the airplane. ‘How is everything? How am I feeling? Have I ever drunk in the last 10 minutes? Have I eaten anything? When was the last time I weighed? When was the last time’... Just doing a mental checklist as often as you can.  Now one of the hard things with ultra though is that you start to lose your brain function, so all the blood flow is going away from your executive function up here and you become like a bit of a moron. You’re like, ‘Oh, oh’. Eugene: Absolutely. Solving maths? Impossible. Lisa: Impossible. Or maybe doing a 24 hour race, the one at the Millennium Stadium, and there was some guys they’re testing us just for a laugh, doing Noughts and Crosses as we run around the track and our brain function is a day and night wore on just we weren't even able to add up one plus one anymore. We just completely like, ‘Eh’? He’s got low blood and my brain is not functioning. So what that does mean is that your ability to make good decisions is also impaired. I remember saying to one of my friends who was a paramedic and she was with me in Death Valley, in the second time I did Death Valley. And she says, I said to her, ‘You are responsible for my health’. I was lucky I had a crew in that situation. If you pull me out, you pull me out. I know that you won't pull me prematurely because you know what, it's taken me to get here. But my life is in your hands and I respect that. I respect you. I respect your knowledge as paramedic. If you tell me it's over, it's over. And she will be able to make that decision because I knew from my personality and from my matter that cost me to get there wasn't going to be pulling out anytime soon. So sometimes if you can have in the case where you have a crew have somebody say, ‘This is now getting dangerous’. And it's a fine line. Like I pulled my husband out of a race once, Northburn, a race that I co-founded a few years ago in the South Island. And he was doing the 100k and he actually rang me on the cellphone, and it seem the case, we had a massive storm up in the mountains. It was wild. It was his first 100k, he was in the mountains. He was scared shirtless. He was hypothermic. And I was like, ‘Oh my god, darling, just come home’. You know? So that was—and he could have pushed on.  Eugene: Yes. Lisa: And mentally that cost him a lot because he pulled out, and he didn't push over that hub. So there's this fine line between it should’ve been ours... Eugene: But he lives to tell the story.  Lisa: Exactly, and he's done that, so it wasn’t... Eugene: Exactly, that doesn't matter, you know? We love those stories. I love reading your books. I love reading the things that you've been through. But, my gosh, when you think about the risks as you say and the cost, and that's a common story. You're not alone in there, That's the sport we’re in.  Lisa: Yes. Eugene: It's ridiculous to me. But you know, it's a tough one. And it's, I think that's a really good idea. Having someone who's who's got your back. Someone who you can trust, like you say, they're not going to pull you out you know just because you stub your toe. Oh gosh... Lisa: Just because you’re... Eugene: Exactly. Exactly. Who hasn't? But you can trust them so that when you've gone to that thin line, bang!  Lisa: Yes.  Eugene: Come on my area.  Lisa: Yes.  Eugene: And I was lucky to have a really good mate who phased me. I went through some hallucinations. Nothing major. But he thought it was—I had my mate. And he was looking out for me. In fact, he laughed at me. Lisa: What did you see in your hallucination? Eugene: Oh, I hit home. So we were running around on an unfamiliar course. We were coming around the back of Blue Lake. Up towards the Blue Lake aid station. So about 120km. And it was just before sunrise. So, you get that funny light.  Lisa: Yes.  Eugene: It's still dark, but the light is changing. And I swore coming up to the aid station, I swore I saw a robot sitting off to the side of the trail. And in my photo frame mind, I justified it as ‘Oh, it must be like reading, it must be scanning us telling the aid section that we're coming’. And so I saw it. And said to my mate, ‘James, there’s a robot. It's pretty cool’. And he's like, ‘The what’? ‘The robot there’. And he's like, ‘There’s nothing, man’. And I think it was a tree or something. I don't know what it was. But it's funny how I justified it to myself. So it was fine. And then after the light changed, I got a couple of situations where it's quite unlikely to cause hallucination or is vision going. But I—the ground was just like liquid glass. Lisa: Wow, that’s cool. Eugene: I was like, ‘Oh, should I put my foot down or not’? And James said, ‘What are you doing? Come on’! It was like, ‘What's going on with the ground’?  Lisa: [32:58] inaudible the glass. Well. Eugene: So that was but—people have some great hallucinations, don't know. But the point of that was, I had my mate there. It was never unsafe. And I'm grateful for that. So I think that's a really good tip, Lisa, to have a crew with you. Lisa: I think hooking up. Or if you're in a race where you don't have crew—which most of them are. And that you do hook up with somebody. If you can try and not too many people because then your pacing will be all out. But if you can just hook up with one person or maybe two at the max. I remember running the Gobi Desert in the Sahara with same gash who was in the desert runners movie together and this is great footage and desert runners is playing at the moment on TVNZ if anyone wants to check it out, it’s a cool movie. And yes we're running along holding each other's hands, bawling our eyes out, and but we got each other through both of those messiest days, both in the Sahara, and in the Gobi. And we ran together in India as well but with crews in that case. But that comradeship that we have there was just gold. It just helped.  When you [34:17] escaped shirtless you hit someone the and we did get lost and we did fold our paces and we did have all sorts of dramas and we kept each other going through all those hard times and I think that's one of the beautiful memories for me that I take away from that. And there were other people I've done the things with... And the depth of connection that you have with a human being when you've gone through something like that it's just next level. And that's one of the beautiful things because we’re talking about all our negatives here but it is just like—she’s a very amazing woman that one. She’s done incredible things. Eugene: It is incredible, isn’t it. Those connections you make.  Lisa: Yes.  Eugene: The friendships you forge. Even if you don't see each other again, but you've got that bond. That's forever.  Lisa: Yes.  Eugene: Those moments that you shared when you're vulnerable. Lisa: When you're up [35:11] Creek and literally. Guys who didn't even speak the same language or a woman I remember running in the Sahara at one point with a—I was crying, she was crying. She was from South America somewhere, didn't speak a word of English, or another French guy picked me up in Jordan when I was running across there and I'd passed out and he came along, picked me up, got me into the next checkpoint. The French guy and Niger, it's just like, ‘Wow’. The stuff that you help each other through. It's gold, but does this do happen, you know?  Eugene: They do. They do. Yes. Lisa: We have one in the Gobi Desert. We had a young man, Nicholas Kruse was only like 30 or 31, I think. And he was first time doing it. And he wasn't trained enough, I don't think. And he—I think he underestimated the thing. And he unfortunately probably paid the ultimate price. And then you've got also the dangers. I mean, you got cases like with Turia Pitt, the forest fires in Australia, or there are things that could go wrong. Eugene: Yes, absolutely. Lisa: Even in these organisers' races. You have falls where you've hit your head and concussions and... Just because you're in an organised event, do not think that there isn't an element of danger, or that you're going to have to be self-reliant, you cannot. And inside these countries is beyond the abilities of the organisers actually to cover every base. Eugene: Absolutely. Well, even in races in New Zealand, we go to some remote places, and races route is difficult to get. You're not just going to be able to ring up 111 and get an ambulance there.  Lisa: No. Eugene: It's not like that. I've been in a 100k race where—because there have been lots of runners going through this. It was a narrow bit of the trail. And it was really dry there. And runners have been going over this bit of land. And basically, as the day wore on, it sort of started to break down a little bit. And I was just the unlucky one stick on the trail in a way. And I slid down this bank...  Lisa: Oh my god. Eugene: ...and down, down, down, down down, thinking, ‘Uh-oh, when's this going to stop’? Luckily, I hit, I came to a stop on a tree, not badly. And then basically had to scrape my way back up. Now, I was fine. But you know, those sorts of things can happen if I stumbled in a wrong way as I came off the trail and hit my head, whatever. So you are—yes, you will, I mean, it’s not... Well, I mean, when we've been out on a run in a cotton wool, so [37:57] do we. But we don't want to go everybody. But you don't need to be conscious. Lisa: I'll be conscious of it. I think... Eugene: And even when you're training too, when you're training, when you are going out in remote areas. Make sure you tell someone where you're going. Preferably run with some other mates. Maybe think about taking a locator beacon with you if you're going somewhere really remote.  Lisa: Absolutely. Eugene: Have a phone with you, do those sorts of things. Take those precautions. Just be a bit careful. Yes, we want to push ourselves. Yes, we want to be out there. Yes, we want to find new limits. But we also want to get back home.  Lisa: Yes, we want to come home to our families and not die on the way.  Eugene: Yes. Lisa: If we can. I mean, people can take it to the level that they want to go to, but just don't want people going and thinking that everything's safe because it's an organised event or because hundreds of other people have done it, means absolutely nothing. Eugene: Absolutely.  Lisa: I’ll tell you, like how many thousands of people have climbed Mount Everest, but it's still a frickin dangerous thing to do. Eugene: Absolutely.  Lisa: Doesn't mean it's safe just because lots of people have done it. I think like—if we just went through a bit of a list now of some of your things that you'd like from a medical perspective, that you should gone this research on and find out about.  One of them, so we've talked about rhabdomyolysis. Dehydration is the opposite, is well known, dehydration is what we think about more, and that's certainly something that can then can lead to troubles. And you've got hyponatraemia or EAH, so hyponatraemia let's just talk about that one briefly because it's a biggie. Hyponatraemia is a low sodium level in the body. I've had it. Lots of people give this. And it's again, a hard one to diagnose because it is very similar to the opposite problem, which is dehydration. So hyponatraemia you've actually got too much water on board.  One of the signs of this I'm even doing was 100k, one of those Oxfam ones. And because we'd been walking for so long, it was a walking running situation thing. And I got really bad hyponatraemia in that one. I was drinking a lot. I wasn't having my electrolytes, right. And my hands were like elephant hands.  Eugene: Wow.  Lisa: So that's an indication that there's something going on. So look for signs like that, look for swelling, edema. And yes, that could like...  Eugene: Nausea, lightheadedness, those sorts of things as well. Lisa: Coordination, going haywire. And the problem with hyponatraemia is you don't want to just be thinking it's dehydration and then drinking more. So it's an—it's a low sodium. So, your potassium and your sodium are having antagonistic relationships in your body. And you have, for every three bits of sodium that gets pushed out of the cells, three bits of potassium come into the cells. And it's like, it acts like a pump. And it's actually what helps your muscles contract.  So if you get that sodium, potassium, ainger, other electrolytes out of whack, there's a whole lot of things that can happen. hyponatraemia being one of them. In another one being a tetany seizure, which is what I mentioned what I had in Alaska.  Eugene: Yes, so what's that? Lisa: So this is where—in my case, it was a potassium that was really, really low in the body at 1.4. Like it’s deadly... Eugene: Wow.  Lisa: Deadly low. And I'd had in the couple of weeks building up to this actual seizure. My hands were doing this, and I was cramping all the time. And that was so—if you ever start doing that, like this weird thing where your hands are starting to spin. Eugene: So, like dinosaur hands on. Lisa: Yes, so your fingers—for those listening can't see me do my funny thing here. It's the muscles contracting and your fingers are pulling in. So I remember, swimming at some point, and the lead up to this with this was happening to me. I was like, ‘What the hell's that’? And then it would go off again. But there was a sign that I didn't have enough potassium as I found out later. Eugene: All right. Lisa: So then I had, a couple of weeks later, this tetany seizure, and it started with the whole body. Just like every muscle in the body cramping all at the same time, the most painful thing you can ever—like really bad pain, including your face muscles, including your heart, which is the problem.  And in there, the pain was horrific. I thought I was dying, I was. Luckily I just come off a mountain, or was taking shelter in a public library because it was pouring with rain and freezing cold. And this happened in the library. And there was a paramedic in the library who just happened to be fixing a light bulb. He saw me go down.  Eugene: That’s one of the 43:10 [inaudible] moments. Lisa: Yes, that was very lucky. He put a gel straight into my mouth. He just happened to have a gel on him. And that gave a little bit of glucose and stuff too, and managed to release the seizure for a couple of minutes before it happened again. But by then he got me into the ambulance and around to the hospital pretty quick, smart. And they were able to save me. But that could have been deadly. That could have been a massive heart attack on the way out. I've seen that also happen and we were in the outback of Australia with friend Chris Ord. And he had a seizure at mile, coming in at 90 sort, and we've been running in 40 odd degrees heat and he'd been taking electrolyte tablets. So people electrolyte tablets are absolutely crucial. You've got to have them. The ones he was taking didn't have potassium. They had everything else in them but their ratios weren't right. And he ended up—we had to—again incredible pain, whole body seizing, racing him into the hospital Alice Springs.  What I did do and what you can do in a case like that is give him three cans of Redbull—not advertising for Redbull or because generally that’s a shit thing to be drinking. And this case, with what it's got in it and the sugars and stuff that helped. So yes, but that's just a potassium sodium balance.  Eugene: Yes .That's the thing, isn't it? We're missing with our chemistry. We're missing with the body's chemistry. I don't know what it was but I had one race where I just finished and as soon as I finished, I started shaking.  Lisa: Oh, yes. Eugene: Shaking and shaking. I couldn't stop for hours. And it wasn't cold. I wasn't cold. Lisa: Oh, I know what it is. Eugene: Well, what is it? Because... Lisa: I don't know the name of it. But I've had that many times. It's basically where you've just got nothing left in the body.  Eugene: Yes, somebody said to me, glycogen. Yes, just the glycogen is gone.  Lisa: You just got nothing, you got nothing to heat because you know we heating ourselves all the time with our glycogen supplies and our glucose is running out of their body. And you were just on absolute zero basically, taking your blood sugar, I bet you’re in a really, really low  Eugene: Right.  Lisa: And so like, in Death—I’m telling my bloody stories, but...  Eugene: Why not? Lisa: A member in Death Valley. We be head like 55 degrees during the day, I’ve had heat stroke and had all that. And then at nighttime, it was 40 degrees. And I got shivers. I was doing that. I was like this and it was 40 degrees.And I was like, ‘Really, what the hell is going on? It's 40 degrees’. It was a lot colder than it had been, but I just had nothing left in the tank and therefore I was shaking.  And that can be a real danger when you say in the Himalayas, which I've also done and that's where you just cannot warm up. You can't keep your heat going. And these can run into other problems where you just stuck—your blood sugar just keep dropping, and you can end up when—going into a coma just because your blood sugar is too low, and you got hypothermia. Eugene: The other problem that happens. And I've had this a couple of times after ultras is I just have zero appetite, I can't, I just can't face the thought of food. You got to get something into you, you go start replenishing your body, you got to look at soups or something to get some nutrition back into it. Because like you say, it can be dangerous. Lisa: And that's a recovery too, like, if you can get something in it will help you recover a heck of a lot faster even like just generally fully training runs, if you can get something in within an hour. But usually within an hour, you just do not feel, you just feel like vomiting if you eat too much. So you just have to take a little, little, little nibble, nibble, nibble. And something that you're really—usually savoury salty things that you will get have a taste for. So soup or things or something like that. Just trying to eat something in. My gosh, there's a lot to be worried about. Eugene: And that's the thing, that's the thing. These are all things that you need to be conscious of. But you manage your rests, don't you? You can manage them. And what one of the other things that Dr Reynold said, and I think is pertinent today, what just what we're dwelling on the bad things is that these risks are exponential. So he says, ‘Don't think that you run 100k all year, well, then 160Ks, that's only another 60k’. It's an exponential increase, and an exponential increase in those risks as well. So conscious of those things as well.  Lisa: So watch when you're jumping up in this.  Eugene: Yes.  Lisa: And also don't fall into the trap of thinking, ‘Oh, I did it once. Therefore, it's a piece of cake. I could do it either’. I've run into this where I came off the back of a Himalayan one. I just done 222Ks. I thought it was the bee's knees. And then I went and did it just a couple of weeks later and I hadn't recovered properly a 50k in Australia. And the wheels freakin came off at 25k. It wasn't the—I had to be risky for some beer drinking Ausies in the middle of the bush. I'll tell you your ego suddenly deflated.  Eugene: Yes, absolutely, Lisa and it's—I learned that lesson even just with the map just for the marathon.  Lisa: Don’t say that. Eugene: But just for the marathon. I ran my first marathon when I was 21 and I trained for it. And so I found it actually quite easy. I don't mean that—I wasn't fast but but it was I got to the end of it. I can't keep waiting for the wall. The wall never came. I got—I thought, ‘Ah’! So I made the mistake thinking marathon is easy. A piece of cake. Yes, run up on the next one. [49:13] ecruzi hardly did any training.  Lisa: Oh.  Eugene: My bad, so bad. And it was like it was just the marathon telling me, ‘Sunshine’...  Lisa: Respect. Eugene: ‘Respect the distance’. You cannot run something like this without respecting it. And it was a good listen.  Lisa: Good listen. Eugene: Good listen, I'll let my listen. But I let my listen.  Lisa: And in by that token, respect any distance. People often say to me, I'm just doing it, I'm just doing half marathons, or I'm just doing marathons and because I've done lots of ultramarathons they think, ‘Oh, that would be nothing for you’. And I'm like, ‘Hell no’. Eugene: Hell no. Absolutely. Lisa: Every distance has to respect because it’s sort of basic thing for starters. 100 metres is a long way when you're going at Usain Bolt and 5k is really fast when you're going at your maximum. And a team K is an attunity. It's all relative to pace for status. And the second thing is never think because you did it once. Next time, it's going to be sweet. And Eugene has given us an absolute good example of that. And it is. It’s like take every race is that first is a big deal. And you have to prepare your body for it.  And don't—oh, another mistake I made this was awesome. Another embarrassing thing. So you know. Done 25 years of stupid stuff and then when my mum got sick I didn't train obviously properly for 10 months and then I ran across the north on and raising money for charity a friend who’ve died, Samuel Gibson a wonderful man that we lost. And I was so moved. I decided I'm going to run anyway. And I have not been training for 10 months because I've been looking after my mum and I sort of thought out, this sweet, have done this backwards and upside down. I can do this. Oh my God, my ass got handed to me. And I got through it. But oh, hell, it was hell. It was not funny. So prepare. And even though you've done it a100 times doesn't mean you still got it. Eugene: That's right. That's right. Lisa: I assume I don't got it now. Eugene: And that point you made earlier about recovery, too. I did a 100k race and then you had this plan to recover, to take weeks off, got peer pressure. Mates we're doing a 50k. ‘Come on. Come on, man. I don't want peer pressure. Peer pressure’. ‘Okay. You’re already lined up to this 50k race’. Oh boy. And it just set me backwards. It set me back so far, you know?  Lisa: Mentaly too. Eugene: Yes. Absolutely. Absolutely. Yes. Yes. Yes. So, yes, respect things. Lisa: We've got to respect things. We've got to not expect that our bodies got it just because we've done it once before. Be aware of things like rhabdomyolysis, heatstroke, hyponatraemia, altitude if you're doing altitude, podcasts in itself, be aware of burnout...  Eugene: Hypothermia. Lisa: ...hypothermia, dehydration. All of these things are things that we can and do happen to be seizures, electrolyte imbalances, getting lost, going through dangerous places, breaking ankles, and all that sort of thing. So part, it is, can happen. So, be aware of that. And we're not saying don't go out and have adventures, because that'd be really critical. But prepare for those adventures. Get proper training. Get proper coaching. Know what you're in for. Eugene: It's like driving a car. One of the most dangerous things we do. But we make sure we wear our seatbelts, we make sure our cars have got a Warrant of Fitness and the service, and everything. We make sure there's air in the tires, we make sure there's fuel in the tank, and our bodies have got to be like that as well.  Lisa: Exactly. Eugene: That driving is so so dangerous. You know, so many people a year die on our roads.  Lisa: Yes, more than ultras.  Eugene: Yes, so we don't not drive. We just make sure that when we drive we are prepared and our cars are prepared. Well, that's the same as running. There are risks, not as much as driving. But there are risks, but we just make sure we've got air in the tires, we've got fuel in the tank, that we're serviced, and ready to go when we line up for races. Lisa: Brilliant. Eugene, you've been fantastic today. And now you've got another thing to get to. So I want to thank you for writing that article. And thank you for your honesty and openness about this because it's really important that we do talk about it in our running community and to share the good, the bad and the ugly. So I think it's important. And keep up the great work. Of course, people should go and listen to Dirt Church Radio. It's a fantastic podcast that  Eugene: We have great gear that’s wireless.  Lisa: Honoured to be on your show, mate. And I love talking to you and I love what you do. So thanks very much, mate for being on the show today.  Eugene: Anytime. Thanks, Lisa. That's it this week for Pushing the Limits. Be sure to rate, review, and share with your friends and head over and visit Lisa and her team at lisatamati.com

Dal cassetto dei ricordi della storia pluricentenaria della Juventus.Storie e uomini che hanno reso la Juventus ciò che è.Ottavo episodio, di una serie speciale in cui vi narreremo attraverso la passione, competenza e amore per i colori bianconeri dell'amico Nevio Capella, le finali di Coppa Campioni/Champions League giocate nel corso della sua storia dalla vecchia signora.In questo episodio rivivremo la finale della 62ª edizione della Champions League che si è disputata sabato 3 giugno 2017 al Millennium Stadium di Cardiff tra gli italiani della Juventus e gli spagnoli del Real Madrid.La Juventus di Massimiliano Allegri, qualificata come testa di serie del proprio girone in quanto vincitrice della Serie A 2015-2016, viene inserita nel gruppo H.Con quattordici punti, frutto di quattro vittorie e due pareggi e con sole due reti incassate, i bianconeri si qualificano al primo posto nel girone.Agli ottavi di finale vengono sorteggiati i lusitani del Porto, battuti con un risultato complessivo di 3-0 tra andata e ritorno.Ai quarti l'urna di Nyon accoppia il club italiano agli spagnoli del Barcellona, in una rievocazione della finale della UEFA Champions League 2014-2015. A Torino i padroni di casa vincono 3-0, seguito dal pareggio a reti inviolate del Camp Nou.In semifinale i francesi del Monaco sono sconfitti dai bianconeri 2-0 davanti al proprio pubblico e 2-1 allo Juventus Stadium.Il Real Madrid di Zinédine Zidane, campione uscente, è inserito nel gruppo F.Con dodici punti, frutto di tre vittorie e tre pareggi le Merengues si qualificano agli ottavi classificandosi secondi nel girone.Negli ottavi incontrano gli italiani del Napoli.Nei quarti vengono sorteggiati i tedeschi del Bayern Monaco e anche in questo caso i madrileni vincono sia all'andata in trasferta, sia al ritorno in casa.In semifinale viene sorteggiato l'Atlético Madrid, già incontrato l'anno precedente nella finale di Milano.Il tecnico bianconero, Allegri, schiera la formazione collaudata già in semifinale, escludendo Cuadrado a beneficio di Barzagli per impiegare Dani Alves da ala nel 3-4-1-2.L'inizio della partita è a favore della Juventus che costruisce buone occasioni.Al 20°, però, Ronaldo innesca Carvajal, poi ne raccoglie il cross e batte Buffon, grazie anche alla deviazione di Bonucci. La Juventus, dopo un iniziale sbandamento dovuto allo svantaggio, reagisce trovando il gol del pareggio sette minuti dopo: cross di Sandro su lancio di Bonucci, stop e assist di Higuaín per Mandžukić, che con una girata acrobatica rimette tutto a posto.La prima frazione di gioco termina con un pareggio che fa ben sperare i supporters bianconeri, ahinoi, per certi versi inspiegabilmente, nel secondo tempo si assiste ad una gara totalmente diversa, con obiettività cercheremo di capire le ragioni calcistiche e non solo che determinarono quel tracollo.Buon ascolto!

Can the changing room of a sports stadium really be jinxed? And did it really cause team after team to continuously lose important games?That's exactly what was claimed to be happening at the Millennium Stadium, Cardiff, when more than 10 English football league teams in a row (along with a few rugby teams) lost major games after being stationed in the dreaded south changing room.The odds that so many teams could miss out on the glory of winning the FA Cup, league cup and promotion finals were starting to look increasingly unlikely, and when they went beyond 8,000/1 it was decided that something had to be done.In order to exorcise the curse, stadium chiefs turned to an unlikely kind of exorcist - the world's richest painter.Yes, the world's richest painter was drafted in to save the day and to work his magic with a paint brush, rather than a cross and the Bible.Did it work? All is revealed on episode 24 of the Ghosts & Folklore of Wales with Mark Rees podcast!What is the Ghosts & Folklore of Wales with Mark Rees podcast?In early 2020, Mark Rees launched the world’s first podcast dedicated to Welsh ghost stories, folklore, myths and legends.By combining Mark’s research and insights from his books and articles with long-lost tales from dusty old tomes, this weird and wonderful podcast takes a unique look at countless curious subjects.New episodes are uploaded every Thursday, and feature everything from real-life encounters with pesky poltergeists to fantastical beasts from the Mabinogion, Be sure to subscribe, and for more details and to get in touch with Mark Rees, please visit:Mark Rees homepageMark Rees on social mediaBooks by Mark ReesGhosts of Wales 

Join my conversation with singer, songwriter Nathan Timothy. Recorded a few weeks in to the Covid-19 lockdown in the UK, we discuss his new album "Chasing The Positive" which includes tales of meetings with Nile Rogers and Howard Jones, inspiration from Barry Manilow, and making the tourist's rookie error of photographing Paris with no film in the camera. There are also includes Muppets and Steve Coogan. This is Nathan's 7th album and as you'll hear, the process was part inspired by the death of his sister, Kate who passed away in July 2012. In 2013 Nathan set up 'Project K' in memory of her. Totally funded by the charity, the team delivered the 'Master Peace' songwriting programme in Welsh schools during June and July culminating in a very special concert at the Millennium Stadium in Cardiff where videos featuring the children's original songs were played in HD on a huge screen. Nathan Timothy Foundation - The Songwriting Charity was set up in July 2011. In 2012 the charity was awarded the Official Olympic Inspire Mark by LOCOG for its 'Sports Tracks' songwriting programme. Since its formation the Songwriting Charity team have worked in hundreds of schools - working face to face with over 90,000 children - inspiring and engaging them to learn about music and feel good about themselves through the songwriting process. Find and follow Nathan here: Website Facebook Spotify YouTube Find out more about the podcast and and upload tracks for The BIG Sound Machine Radio Show at bigsoundmachine online. A Froody Music Production, presented and produced by Martin Lumsden. Theme G-Force by Metronaut from the album To The Moon. www.martintheproducer.com --- Send in a voice message: https://anchor.fm/martin-lumsden/message

Liverpool fans used to call Wembley 'Anfield South' given the amount of journeys their side used to make to the national stadium in the 70s and 80s. But for a number of Reds supporters, they hold just as fond memories of the trips that teams managed by Gerard Houllier and Rafa Benitez made to the Millennium Stadium at the turn of the 21st century while Wembley was being redeveloped. Two games stand-out in particular and given they celebrate their anniversaries this week, what better time to take a trip down Memory Lane for a double-header edition of our Liverpool Classics podcast. As not only do Guy Clarke and Dan Kay reminisce about the Michael Owen-inspired 2-1 victory over Arsenal in the 2001 FA Cup final, they also cast their mind back to the 2006 showpiece success over West Ham United in which Steven Gerrard produced a performance so good, and so talismanic, that the game will forever be remembered as 'the Gerrard final'. Enjoy.Welcome to the Morning Bulletin, rounding up the big headlines from overnight concerning Liverpool FC. Today, Matt Addison joins Paul Wheelock to reminisce about the famous 4-0 win over Barcelona, one year on, before discussing the return of the Bundesliga, one of the big hurdles the Premier League must overcome if they are to follow in the footsteps of the German top-flight; a report linking Liverpool with Werder Bremen attacker Milot Rashica, and the lowdown on a Reds youngster who could be pushing for a place in Jurgen Klopp’s first-team squad once football returns in this country.The Liverpool Echo sends a twice-daily Liverpool FC bulletin out via email with the all latest news, views and analysis from Anfield. Sign up for this service here: https://communicatoremail.com/F/QvfUCndgGDRHFbKqw0Z7Ip/ Join our Blood Red podcast group on Facebook: https://www.facebook.com/groups/1656599847979758/ Watch and subscribe to our Blood Red videos on YouTube: https://www.youtube.com/channel/UC-TbqyJWlhRPedk-if0rKtw?view_as=subscriber Visit the Liverpool ECHO website: https://www.liverpoolecho.co.uk/all-about/liverpool-fcDownload our Liverpool FC app for free: Apple – https://apps.apple.com/gb/app/lfc-echo/id1255495425 Android – https://play.google.com/store/apps/details?id=com.mirror.liverpoolfc

With Sol Campbell having done the unthinkable, our first full season since both ENIC's takeover and club icon Glenn Hoddle's appointment as manager, was led on the pitch by veteran stars Teddy Sheringham, Gus Poyet, and Les Ferdinand.2001/02 saw Tottenham Hotspur finish some way off European qualification in the Premiership once again, as well as fail at the final hurdle of the Worthington Cup, on what remains our only ever trip to the Millennium Stadium in Cardiff.

What with football on a lengthy hiatus due to COVID-19, and us all stuck inside as a result, we thought we'd take a look back at some of our favourite episodes from past series of At The Match! Join Football Ramble Daily's Andy Brassell on his travels far and wide, as he samples some of the best atmospheres in world football and speak to those at the coalface of the game.Today, we join Andy in Cardiff as Wales' return to the Principality Stadium was spoiled by an imperious Spain side and helped out by some abject defending from the hosts. Andy speaks Russell Todd of Podcast Pêl-droed on what following the national team means, the identity of Welsh football, what returning the Millennium Stadium was like and Bobby Gould’s kit design skills.Which episodes of At The Match do you want us to revisit? Let us know on Twitter: @FootballRamble & @andybrassell.***Please take the time to rate and review us on Apple Podcasts or wherever you get your pods. It means a great deal to the show and will make it easier for other potential listeners to find us. Thanks!*** See acast.com/privacy for privacy and opt-out information.

Wales has a host of exciting activities and adventures waiting for you to explore, and in this episode the delightful Pip Jones shares some of Wales best kept secrets when it comes to 'out of the box' activities and the Welsh favourites. Maybe it is off the well known tourist maps, but Wales is re inventing itself with plenty of new and exciting things to include in your next UK holiday experience. Whether its sitting in the Millennium Stadium watching a rugby game, or doing a walking tour around the capital Cardiff, or hiking along her majestic coastline, Wales will surprise you on every level.  

With over 400 games for the club, in two spells, Graham Alexander is a modern Preston North End legend. Across two parts, totalling over three hours, he discusses the start of his career at Scunthorpe through to his magical final game and beyond, reflecting on games, team-mates and managers. In this first part, we discuss Scunthorpe United and his debut against Halifax Town, he discusses his best goal in a PNE shirt – that wasn’t for the Lilywhites! – and goes through to the end of the 2000/2001 season and the defeat in the Play-Off Final at the Millennium Stadium. The relaxed chat, from the former North End No.2’s home, includes many stories never heard before, including the truth behind his move to Deepdale, how the team celebrated promotion in 2000 and much more.

In Episode 2 of the Here We Go Again, we welcomed former Everton, Aston Villa and Bolton Wanderers midfielder Gareth Farrelly onto the podcast.We spoke to Gareth about his time at Aston Villa as a boy, moving to Everton and scoring the goal in 1998 that relegated the Whites.. to then join us in 1999!We had to ask him about scoring at Millennium Stadium in the play-off final against Preston North End, what it was like to represent Republic of Ireland and much, much more!

Wayne Pivac's first Guinness Six Nations fixture is a win for Wales. Playing some stylish rugby, the men in red put Italy to the sword at the Millennium Stadium. Ged is joined by Dan once again to look back at the opening weekend, including what happened elsewhere in Paris and Dublin. Plus they look ahead to the clash between Wales and Ireland in next week's Six Nations.The Attacking Scrum podcast is sponsored by SO Coffee Trades, get your hands on some at https://socoffeetrades.co.uk/ See acast.com/privacy for privacy and opt-out information.

We sit down with music journalist, and 'friend of the pod', David Owens to revisit an iconic gig and the culmination of a wonderful decade of Welsh music and culture. Twenty years ago today the Manic Street Preachers played the biggest gig of the lives, selling out the then newly-built Millennium Stadium with fellow Welsh acts Super Furry Animals, Feeder and Patrick Jones. Follow us on Twitter @welshmusicpod and visit www.welshmusicpodcast.co.uk for more information and to submit a track to showcase.

We’re heading back to 2006 for the latest episode of Greatest Games, in association with The Blizzard, to a match our guest described as “perhaps the best FA Cup final there had ever been.” It’s the 2006 final between Liverpool and West Ham, and our guest is the Guardian football writer Jacob Steinberg!The FA Cup had seen some fairly underwhelming finals throughout the late 1990s and early 2000s, but this game in Cardiff gloriously bucked that trend. West Ham, with Alan Pardew in only his second full season in charge, took on the European champions in front of 71,000 at the Millennium Stadium. We discuss the lead up to the game and the respective sides’ impressive seasons, as well as the match itself - that late Steven Gerrard howitzer included.Fancy getting in touch? Email us at blizzard@footballrambledaily.com or find us social media— just search 'Football Ramble Daily'.For more stories from the annals of football history, visit www.theblizzard.co.uk to explore their archives that contain over 700 articles of stories just like this one!***Please take the time to rate and review us on Apple Podcasts or wherever you get your pods. It means a great deal to the show and will make it easier for other potential listeners to find us. Thanks!*** See acast.com/privacy for privacy and opt-out information.

This is the third in The Anfield Wrap's series of free audio documentaries, TAW Moments In Time, bringing you eyewitness accounts of significant days in the history of Liverpool Football Club. This time we travel back to the Millennium Stadium in Cardiff, on May 12, 2001, for an FA Cup final between Liverpool and Arsenal which is often attributed to one man's efforts alone. Telling the story of that day are former Liverpool players Sander Westerveld, Stephane Henchoz, Jamie Carragher, Emile Heskey, Gary McAllister, Patrik Berger and (of course) Michael Owen; the assistant manager at the time, Phil Thompson; the referee on the day, Steve Dunn; journalists Chris Bascombe, Oliver Kay, Amy Lawrence and Clive Tyldesley; and supporters Gareth Roberts, Kevin Walsh and Dan Morgan. Learn more about your ad choices. Visit megaphone.fm/adchoices

As one of only 3 men to get Watford promoted to the Premier League, Aidy Boothroyd arrived at Vicarage Road in 2005, with little fanfare and a lot of questions. However, the following season was a whirlwind, which, as we all know, led to promotion in an emphatic win in the 2006 Championship Play Off final against Leeds at the Millennium Stadium. His time at Watford ended, like so many managers, badly in 2008 and in this Catching Up with Jon talks with Aidy at St George’s Park, where he now leads the next generation of young England players, as the Coach of England Under 21. They discuss his time as the Manager of Watford and now, 10 years on, how he reflects and looks back on his impact, signings and life since leaving The Vic.

We are getting ready to rumble. Anthony Joshua is fighting Joseph Parker at the Millennium Stadium, Cardiff on March 31 with three of the four heavyweight title belts on the line. On this edition of Sport Digital and Social, I speak to Parker’s promoter David Higgins about how he managed to engineer a lucrative unification bout for his fighter when the chances seemed remote. Also how technology helped and hindered in that process, the counterintuitive nature of boxing PR, how and when the ‘trainwreck’ a press conference, his plans to unnerve Joshua, how the fight will secure Parker’s future and how David Higgins got into the boxing business. Full show notes at www.MrRichardClarke.com/sportdigitaland social/DavidHiggins 1.35 David Higgins introduces himself 2.00 Parker’s background and the “dream on a whiteboard” 2.55 Why TeamParker have not “won the Lotto” 3.11 The timeline for Parker in the next few weeks 3.30 The unusual move of having a press conference calling for a fight 5.01 Fact-based v Trash talk in boxing PR 5.44 The "who’s dropped Joshua?" quiz 7.24 The three specific aims of the press conference 8.18 The perception problems from a poor Facebook presentation 11.02 The problems of putting a bounty for footage of anyone knocking down Parker 12.55 Deliberately “trainwrecking” a press conference to build a fight and make a contract stick 16.15 The differing reactions from the English and the New Zealand media in relation to the tactic 17.26 The YouTube channels covering boxing who are scooping old-style new outlets and making a business 19.35 Predicting the rise of “renegade, guerrilla” outlets 20.56 Why boxing PR is counterintuitive - “you are belligerent, when they apologise” 21.00 The only boxer who verbally attacked Anthony Joshua at a pre-fight press conference 23.56 Crossing the line between stunts and publicity 27.04 Being criticised for tactics that have proved successful 27.34 How he got into boxing promoting. How he nearly went bankrupt once or twice. The “When We Were Kings” moment 31.14 How he set up New Zealand’s biggest pay-per-view event 32.34 Having only two fighters – both world champions – in their stable 35.13 Why they thought they had lost $1m and gone bankrupt until just before the event a record-breaking pay per view 35.52 Why boxing makes pay-per-view work and football cannot 39.21 The social good of boxing 41.12 Looking after Joseph Parker following his career. The patronising question of a boxer's future 43.35 Hughie Fury v Parker – the story of the first world heavyweight title fight to be streamed live on YouTube 45.30 Managing Joseph Parker’s social media channels 46.10 The future for Parker if he beats Joshua

L'episodio 27 di Vox 2 Box, dedicato alla finale di Champions League giocata a Cardiff e come noto finita 4-1 per il Real Madrid. Per l'occasione, una intro a tema, un lungo focus sulla partita e le prospettive della Juventus, un Momento Maioli sui misteri del Millennium Stadium e il calciorandom in Galles con un doveroso focus sulla città di Llanfairpwllgwyngyllgogerychwyrndrobwllllantysiliogogogoch.

L'episodio 27 di Vox 2 Box, dedicato alla finale di Champions League giocata a Cardiff e come noto finita 4-1 per il Real Madrid. Per l'occasione, una intro a tema, un lungo focus sulla partita e le prospettive della Juventus, un Momento Maioli sui misteri del Millennium Stadium e il calciorandom in Galles con un doveroso focus sulla città di Llanfairpwllgwyngyllgogerychwyrndrobwllllantysiliogogogoch.

Juventus face Real Madrid at the Millennium Stadium in Cardiff in the Champions League final. Allegri vs. Zidane. Dybala vs. Ronaldo. Bonucci vs. Ramos. Pjanic vs. Kroos. Can Real Madrid be the first team to win back-to-back Champions Leagues? See acast.com/privacy for privacy and opt-out information.

On it's 10th anniversary, we remember the day when Munster met their destiny and were crowned European champions following an 11 year journey. We talk to Munster captain on that day Anthony Foley, then supporter and future player Billy Holland who made the trip to Cardiff, and Fran O'Donnell of Futurama Productions, the man responsible for beaming the iconic images of O'Connell St into the Millennium Stadium.

Hamish Stuart reports from the Millennium Stadium, before we hear from Welsh head coach Warren Gatland, captain Dan Lydiate and from Italian skipper Sergio Parisse.

Hamish Stuart looks back on events at the Millennium Stadium, before we hear from Wales head coach Warren Gatland and captain Sam Warburton, as well as Scots counterparts Vern Cotter and Greig Laidlaw speaking in their post match media conferences.

England got off to a bright start in this year's Six Nations, getting the better of Wales at the Millennium Stadium. Ireland and France were the other winners in week one and Jeff Probyn joins Michael Casey to look ahead to week two. Enjoy. http://serve.williamhill.com/promoRedirect?member=audiobooUK&campaign=DEFAULT&channel=will_rugbyunion&zone=1480801346&lp=0

Another BIG weekend of European action. Literally in the case of one particular pack of forwards that are huge...but are they TOO big? We wrap up all the big stories from the rugby week, including the campaigners trying to ban the singing and playing of the Tom Jones hit 'Delilah' in the Millennium Stadium...guess what JB's reaction is to that. Will quiz champ Tim finally get his come-uppance? Can you help the boys assemble a rugby nativity and a "12 Days of Eggsmas?" in this festively flavoured podcast. Enjoy! See acast.com/privacy for privacy and opt-out information.

The idea of a nation coming into being: in the track and weave of an oval ball. Owen Sheers' new sound poem explores the complex, often difficult relationship between rugby and modern Welsh identity. "Re: Union" fuses the violent, lyrical soundscape of Welsh rugby and its culture with a meditation on the social, historical and cultural signifiers of the national sport. A collaboration between between radio producer Steven Rajam and Welsh writer Owen Sheers, this new radio poem explores the complex, often difficult, links between modern Welsh identity and rugby union, Wales' national sport. Sheers' new poem is told from the perspective of a young rugby player, about to make his debut for Wales. As he makes the mental and physical journey from the training pitch to the national stadium, he reflects on the experiences, the people and the deeply-knotted histories that have led him to the threshold of that hallowed first cap. Realised for the radio by Steven Rajam, the poem is woven around the sounds and sensations of a real international matchday: the violence of the training pitch, the crowds thronging to the centre of Cardiff, the intensity of the stadium - and much more. Complementing the young player's story are contributions from social historians, the groundsman at the Millennium Stadium, a player turned acclaimed poet, and 7-year-old superfans Dylan and Alfie - who show us how real Welsh rugby should be played - with a team of their teddies. Voiced by Scott Arthur, and featuring contributions from Peter Stead, Ceri Wyn Jones and Martin Johnes.

World Cup 2013 Preview - We have a look at the 14 teams that will contest the 2013 Rugby League World Cup which kicks off this Saturday night when Australia take on England at the Millennium Stadium in Cardiff. We break down the 4 groups and predict who we think will challenge, flop and surprise in the group stage and predict who we think will be the Quarter Finalist. Our next podcast will be released in the week prior to the Finals commencing.

Bonsoir, Guten Abend, Buenas tardes, Buona sera! This is Mark from the Radio Lingua Network and I'm here to bring you some of the latest news about our language-learning materials. Since our last news podcast there have been quite a number of developments here at Radio Lingua. So much is happening we've decided to streamline our news a little and in addition to our news podcast which is released every month, we're now producing an email newsletter. If you'd like to sign up to the newsletter, visit www.radiolingua.com/mailinglist and add your details. In addition to keeping up to date with developments you'll also receive exclusive discount codes for our store. At the beginning of this month the whole team was down in London at the Language Show. We thoroughly enjoyed the three-day event and were delighted to meet many of our listeners who had come along especially to say 'hello'. Some of our listeners even volunteered to have their photos taken, so visit our website and click on our new Photo Gallery to see these. Our iPod competition was won by Hannah Bond from Staffordshire. Hannah wins an iPod nano preloaded with our entire library of podcasts. Congratulations to Hannah. This week, Kara and I were in Cardiff to collect a European Award for Languages in recognition of the success of Coffee Break Spanish. The European Award for Languages is a Europe-wide initiative supported by the European Commission which recognises innovative, effective and replicable approaches to language learning. The event was held at the Millennium Stadium in Cardiff, and the award was presented by Isabella Moore, CEO of CILT, the National Centre for Languages. You can watch the video podcast we filmed during the day over on our YouTube Channel, that's at www.youtube.com/radiolingua Finally in tonight's news podcast I'm bringing you news of a new development for Radio Lingua: we're launching a brand new podcast tomorrow - that's Monday 27 November - which will teach you basic Polish in short weekly programmes. And when I say 'short' I mean short! Here's Ania to tell you more about 'One Minute Polish'. And that's it for this edition of Radio Lingua News. We'll be back soon with details of our Holiday sale in the store. In the meantime, thanks for listening!

Bonsoir, Guten Abend, Buenas tardes, Buona sera! This is Mark from the Radio Lingua Network and I'm here to bring you some of the latest news about our language-learning materials. Since our last news podcast there have been quite a number of developments here at Radio Lingua. So much is happening we've decided to streamline our news a little and in addition to our news podcast which is released every month, we're now producing an email newsletter. If you'd like to sign up to the newsletter, visit www.radiolingua.com/mailinglist and add your details. In addition to keeping up to date with developments you'll also receive exclusive discount codes for our store. At the beginning of this month the whole team was down in London at the Language Show. We thoroughly enjoyed the three-day event and were delighted to meet many of our listeners who had come along especially to say 'hello'. Some of our listeners even volunteered to have their photos taken, so visit our website and click on our new Photo Gallery to see these. Our iPod competition was won by Hannah Bond from Staffordshire. Hannah wins an iPod nano preloaded with our entire library of podcasts. Congratulations to Hannah. This week, Kara and I were in Cardiff to collect a European Award for Languages in recognition of the success of Coffee Break Spanish. The European Award for Languages is a Europe-wide initiative supported by the European Commission which recognises innovative, effective and replicable approaches to language learning. The event was held at the Millennium Stadium in Cardiff, and the award was presented by Isabella Moore, CEO of CILT, the National Centre for Languages. You can watch the video podcast we filmed during the day over on our YouTube Channel, that's at www.youtube.com/radiolingua Finally in tonight's news podcast I'm bringing you news of a new development for Radio Lingua: we're launching a brand new podcast tomorrow - that's Monday 27 November - which will teach you basic Polish in short weekly programmes. And when I say 'short' I mean short! Here's Ania to tell you more about 'One Minute Polish'. And that's it for this edition of Radio Lingua News. We'll be back soon with details of our Holiday sale in the store. In the meantime, thanks for listening!

Bonsoir, Guten Abend, Buenas tardes, Buona sera! This is Mark from the Radio Lingua Network and I'm here to bring you some of the latest news about our language-learning materials. Since our last news podcast there have been quite a number of developments here at Radio Lingua. So much is happening we've decided to streamline our news a little and in addition to our news podcast which is released every month, we're now producing an email newsletter. If you'd like to sign up to the newsletter, visit www.radiolingua.com/mailinglist and add your details. In addition to keeping up to date with developments you'll also receive exclusive discount codes for our store. At the beginning of this month the whole team was down in London at the Language Show. We thoroughly enjoyed the three-day event and were delighted to meet many of our listeners who had come along especially to say 'hello'. Some of our listeners even volunteered to have their photos taken, so visit our website and click on our new Photo Gallery to see these. Our iPod competition was won by Hannah Bond from Staffordshire. Hannah wins an iPod nano preloaded with our entire library of podcasts. Congratulations to Hannah. This week, Kara and I were in Cardiff to collect a European Award for Languages in recognition of the success of Coffee Break Spanish. The European Award for Languages is a Europe-wide initiative supported by the European Commission which recognises innovative, effective and replicable approaches to language learning. The event was held at the Millennium Stadium in Cardiff, and the award was presented by Isabella Moore, CEO of CILT, the National Centre for Languages. You can watch the video podcast we filmed during the day over on our YouTube Channel, that's at www.youtube.com/radiolingua Finally in tonight's news podcast I'm bringing you news of a new development for Radio Lingua: we're launching a brand new podcast tomorrow - that's Monday 27 November - which will teach you basic Polish in short weekly programmes. And when I say 'short' I mean short! Here's Ania to tell you more about 'One Minute Polish'. And that's it for this edition of Radio Lingua News. We'll be back soon with details of our Holiday sale in the store. In the meantime, thanks for listening!

This is Mark from the Radio Lingua Network and I'm here to bring you some of the latest news about our language-learning materials. It's been a while since we released a CBS news podcast, and there's just so much happening just now we thought it was time to add this news podcast to all our feeds to bring you the latest information. This news programme will be added to all our podcast feeds to make sure everyone hears about what's happening, regardless of which language you're learning with us. There's also another reason why we wanted to release the news podcast today, but more about that in just a moment! First up today is the news that Coffee Break Spanish has won a European Award for Languages. The award recognises "creative ways to improve the quality of language teaching, motivate students and make the best of available resources". It's a Europe-wide initiative supported by the European Commission. The UK co-ordinator of the initiative is CILT, the National Centre for Languages. In total 15 initiatives were recognised involving language-learners of all ages. According to the judges, "the success of Coffee Break Spanish across the world shows that podcasting can promote language awareness and competence regardless of geographical location". Kara and I will be at the Millennium Stadium in Cardiff on 20 November to accept the award. We'd like to take this opportunity to thank everyone for their support of Coffee Break Spanish, and we're looking forward to the new season beginning in a few weeks. All the Coffee Break Spanish news can be found at www.coffeebreakspanish.com Final preparations are underway for our launch of Coffee Break French next week. The French team is heading out to Paris this weekend in preparation for the launch. The Coffee Break French feed is already live and you can subscribe to it in iTunes or via the website. Prior to the launch we've been releasing promo shows about Coffee Break French and there will be another one of these later this week explaining what the course will involve. Coffee Break French goes live at 18h00 on Wednesday 26th September when we'll launch with a video introduction from Paris. While in Paris we'll also be working on something else, but at this stage we'll have to keep that top secret! More information in the coming months! We're going to be making some changes with the Coffee Break Spanish premium service. Within the next couple of weeks we're going to be introducing a new way of accessing the premium materials, rather than using the subscription method. Current subscriptions will remain in place, and it will still be possible to sign up for 3 month subscriptions, but the new store which is currently in development will allow listeners to purchase whole units for one-off costs. We'll be able to accept payment by credit card rather than Paypal only, so hopefully this will be good news for many of you. The same system will be used for our other podcasts. Now for a quick roundup of where we are with our podcasts. CBS episode 40 is about to be released and features a discussion about languages and language-learning in Spain. There's even some Catalan thrown in in this week's show. We'll be taking a couple of weeks off with CBS while we launch CBF, but we'll be back with unit 5 in early October. MDPG is about to finish. We're going to be releasing the final materials in this series in the next few days. Our plans are to remove all the content of MDPG and MDPI from the feeds in November and then start the courses again with some updated extra materials. Many listeners have been asking us about higher level Italian and German courses. We'll be introducing a new German course in the winter and we're currently planning more Italian content for early 2008. We'll take this opportunity to mention that we're also developing short courses in other languages including Polish and Norwegian. These will be made available over the coming months and you'll hear more about them in future news podcasts. And finally... if any Scottish educators are heading to the Scottish Learning Festival this week then do come along to the Apple stand where I'm going to be demonstrating podcasting along with Kara. The Scottish Learning Festival is a major event in the educational calendar in the UK welcoming tens of thousands of educationalists from across Europe. Find out more at www.ltscotland.org.uk/slf. You can also subscribe to the SLF Connected Live podcast in iTunes. And that's it for this edition of Radio Lingua News. We'll be back in a couple of weeks after the launch of CBF. In the meantime, thanks for listening.

This is Mark from the Radio Lingua Network and I'm here to bring you some of the latest news about our language-learning materials. It's been a while since we released a CBS news podcast, and there's just so much happening just now we thought it was time to add this news podcast to all our feeds to bring you the latest information. This news programme will be added to all our podcast feeds to make sure everyone hears about what's happening, regardless of which language you're learning with us. There's also another reason why we wanted to release the news podcast today, but more about that in just a moment! First up today is the news that Coffee Break Spanish has won a European Award for Languages. The award recognises "creative ways to improve the quality of language teaching, motivate students and make the best of available resources". It's a Europe-wide initiative supported by the European Commission. The UK co-ordinator of the initiative is CILT, the National Centre for Languages. In total 15 initiatives were recognised involving language-learners of all ages. According to the judges, "the success of Coffee Break Spanish across the world shows that podcasting can promote language awareness and competence regardless of geographical location". Kara and I will be at the Millennium Stadium in Cardiff on 20 November to accept the award. We'd like to take this opportunity to thank everyone for their support of Coffee Break Spanish, and we're looking forward to the new season beginning in a few weeks. All the Coffee Break Spanish news can be found at www.coffeebreakspanish.com Final preparations are underway for our launch of Coffee Break French next week. The French team is heading out to Paris this weekend in preparation for the launch. The Coffee Break French feed is already live and you can subscribe to it in iTunes or via the website. Prior to the launch we've been releasing promo shows about Coffee Break French and there will be another one of these later this week explaining what the course will involve. Coffee Break French goes live at 18h00 on Wednesday 26th September when we'll launch with a video introduction from Paris. While in Paris we'll also be working on something else, but at this stage we'll have to keep that top secret! More information in the coming months! We're going to be making some changes with the Coffee Break Spanish premium service. Within the next couple of weeks we're going to be introducing a new way of accessing the premium materials, rather than using the subscription method. Current subscriptions will remain in place, and it will still be possible to sign up for 3 month subscriptions, but the new store which is currently in development will allow listeners to purchase whole units for one-off costs. We'll be able to accept payment by credit card rather than Paypal only, so hopefully this will be good news for many of you. The same system will be used for our other podcasts. Now for a quick roundup of where we are with our podcasts. CBS episode 40 is about to be released and features a discussion about languages and language-learning in Spain. There's even some Catalan thrown in in this week's show. We'll be taking a couple of weeks off with CBS while we launch CBF, but we'll be back with unit 5 in early October. MDPG is about to finish. We're going to be releasing the final materials in this series in the next few days. Our plans are to remove all the content of MDPG and MDPI from the feeds in November and then start the courses again with some updated extra materials. Many listeners have been asking us about higher level Italian and German courses. We'll be introducing a new German course in the winter and we're currently planning more Italian content for early 2008. We'll take this opportunity to mention that we're also developing short courses in other languages including Polish and Norwegian. These will be made available over the coming months and you'll hear more about them in future news podcasts. And finally... if any Scottish educators are heading to the Scottish Learning Festival this week then do come along to the Apple stand where I'm going to be demonstrating podcasting along with Kara. The Scottish Learning Festival is a major event in the educational calendar in the UK welcoming tens of thousands of educationalists from across Europe. Find out more at www.ltscotland.org.uk/slf. You can also subscribe to the SLF Connected Live podcast in iTunes. And that's it for this edition of Radio Lingua News. We'll be back in a couple of weeks after the launch of CBF. In the meantime, thanks for listening.

This is Mark from the Radio Lingua Network and I'm here to bring you some of the latest news about our language-learning materials. It's been a while since we released a CBS news podcast, and there's just so much happening just now we thought it was time to add this news podcast to all our feeds to bring you the latest information. This news programme will be added to all our podcast feeds to make sure everyone hears about what's happening, regardless of which language you're learning with us. There's also another reason why we wanted to release the news podcast today, but more about that in just a moment! First up today is the news that Coffee Break Spanish has won a European Award for Languages. The award recognises "creative ways to improve the quality of language teaching, motivate students and make the best of available resources". It's a Europe-wide initiative supported by the European Commission. The UK co-ordinator of the initiative is CILT, the National Centre for Languages. In total 15 initiatives were recognised involving language-learners of all ages. According to the judges, "the success of Coffee Break Spanish across the world shows that podcasting can promote language awareness and competence regardless of geographical location". Kara and I will be at the Millennium Stadium in Cardiff on 20 November to accept the award. We'd like to take this opportunity to thank everyone for their support of Coffee Break Spanish, and we're looking forward to the new season beginning in a few weeks. All the Coffee Break Spanish news can be found at www.coffeebreakspanish.com Final preparations are underway for our launch of Coffee Break French next week. The French team is heading out to Paris this weekend in preparation for the launch. The Coffee Break French feed is already live and you can subscribe to it in iTunes or via the website. Prior to the launch we've been releasing promo shows about Coffee Break French and there will be another one of these later this week explaining what the course will involve. Coffee Break French goes live at 18h00 on Wednesday 26th September when we'll launch with a video introduction from Paris. While in Paris we'll also be working on something else, but at this stage we'll have to keep that top secret! More information in the coming months! We're going to be making some changes with the Coffee Break Spanish premium service. Within the next couple of weeks we're going to be introducing a new way of accessing the premium materials, rather than using the subscription method. Current subscriptions will remain in place, and it will still be possible to sign up for 3 month subscriptions, but the new store which is currently in development will allow listeners to purchase whole units for one-off costs. We'll be able to accept payment by credit card rather than Paypal only, so hopefully this will be good news for many of you. The same system will be used for our other podcasts. Now for a quick roundup of where we are with our podcasts. CBS episode 40 is about to be released and features a discussion about languages and language-learning in Spain. There's even some Catalan thrown in in this week's show. We'll be taking a couple of weeks off with CBS while we launch CBF, but we'll be back with unit 5 in early October. MDPG is about to finish. We're going to be releasing the final materials in this series in the next few days. Our plans are to remove all the content of MDPG and MDPI from the feeds in November and then start the courses again with some updated extra materials. Many listeners have been asking us about higher level Italian and German courses. We'll be introducing a new German course in the winter and we're currently planning more Italian content for early 2008. We'll take this opportunity to mention that we're also developing short courses in other languages including Polish and Norwegian. These will be made available over the coming months and you'll hear more about them in future news podcasts. And finally... if any Scottish educators are heading to the Scottish Learning Festival this week then do come along to the Apple stand where I'm going to be demonstrating podcasting along with Kara. The Scottish Learning Festival is a major event in the educational calendar in the UK welcoming tens of thousands of educationalists from across Europe. Find out more at www.ltscotland.org.uk/slf. You can also subscribe to the SLF Connected Live podcast in iTunes. And that's it for this edition of Radio Lingua News. We'll be back in a couple of weeks after the launch of CBF. In the meantime, thanks for listening.

Doctor Who: Podshock Episode 22 For the Week of the 23rd of January 2006 Running Time: 1:23:12 In this episode: News - Gary Downie Dies, Torchwood Delayed, Attack of the Graske online, Shooting at the Millennium Stadium, Full Size Daleks, New Books, David Tennant Voted Sexiest Man, etc. Features - TARDIS at Petrol Station, Review of Big Finish Audio - Jubilee by Taras Hnatyshyn. Feedback - Favourite Doctor entries, Email and Audio feedback submissions. Announcements - Gallifrey 2006, Podshock Podshirts, Podshock Frappr Map. Promos - Doctor Who 2006 Series, PodcastPickle.com, Cinemaslave Hosted by James Naughton (UK), Ken Deep (US), and Louis Trapani (US) and Chris Rattray in Australia. Do you need the MP3 file format? Get our MP3 version of this episode using our MP3 dedicated feed at http://www.gallifreyanembassy.org/podshock/podshockmp3.xml

Doctor Who: Podshock Episode 22 For the Week of the 23rd of January 2006 Running Time: 1:23:12 In this episode: News - Gary Downie Dies, Torchwood Delayed, Attack of the Graske online, Shooting at the Millennium Stadium, Full Size Daleks, New Books, David Tennant Voted Sexiest Man, etc. Features - TARDIS at Petrol Station, Review of Big Finish Audio - Jubilee by Taras Hnatyshyn. Feedback - Favourite Doctor entries, Email and Audio feedback submissions. Announcements - Gallifrey 2006, Podshock Podshirts, Podshock Frappr Map. Promos - Doctor Who 2006 Series, PodcastPickle.com, Cinemaslave Hosted by James Naughton (UK), Ken Deep (US), and Louis Trapani (US) and Chris Rattray in Australia. Do you want the Enhanced Podcast file format? Get our Enhanced Podcast AAC version of this episode using our feed at http://www.gallifreyanembassy.org/podshock/podshock.xml