This episode contains detailed discussion around mental health and self-harm. If you or someone you know has been affected by anything you hear in this episode please speak to your GP.Dame Kelly Holmes is a double Olympic Champion and one of the UK’s most popular athletes. She set the British records in the 800m and 1000m metres. Her memoir Unique has just been released - and it’s a beautifully brave and honest book; Kelly tells her story of coming out as gay in her 50s. This was one of my favourite interviews I've ever recorded. Kelly’s story is utterly inspirational. I know you will gain a lot from listening to this.

Grief - it’s something that we all will experience. In this episode Chip talks us through the grief cycle and I share my experiences of moving through each stage, including the painful denial I felt after losing my brother which lasted for a year.This episode covers:1’00 - What’s the grief process?2’45 - Stage 1: Denial7'00 - Stage 2: Bargaining9’00 - Why you should tell your loved ones how you feel11’40 - Stage 3: Anger16’00 - Stage 4: Depression 19’00 - Why I choose to use Mike’s death as a force for good21’00 - Stage 5: Acceptance

Dean Forbes is one of the most successful black CEOs in the UK.He’s the chief executive of Forterro, a tech Unicorn - a company worth over £1bn. He goes into struggling tech businesses, turns them around and gets huge exists - often in the billions. He’s also just been named the UK’s second most influential black person in the Powerlist 2024.Dean’s story is incredible. He came from a working-class background, raised in Lewisham and his family were made homeless twice. He originally trained to become a professional footballer, but was forced to take a job in a call centre after being let go and amassing thousands in debt. I absolutely loved my conversation with Dean - he's an utter inspiration.

I'd find it difficult to admit I'm burnt out. But reading the list of commons signs of burnout made me reflect on whether it's something I've experienced when building CleanCo. This episode is all about stress and burnout; what's the difference and simple ways you can reduce your stress.In this episode:1'00 - What is burnout?4'00 - Why is it difficult to admit you're burnt out?8'00 - How does stress manifest in different people?10'00 - Ways to manage stress11'00 - Why I now do Wim Hoff's breathing method19'00 - Free ways to reduce stress if you're short of time

This episode contains detailed discussion around mental health. If you or someone you know has been affected by anything you hear in this episode please contact the Samaritans on 116 123 or speak to your GP.James McVey is a musician, best known as the lead guitarist and songwriter of The Vamps, the hit boy band, with two-number 1 albums, multiple arena tours and their music has been streamed 6 billion times. Now James has released his first solo music, which came as an immense challenge after being forced to remain silent following surgery on his vocal chords. In this powerfully honest interview we talk about how James’ childhood shaped him, including overcoming bullying in his teens to issues around his body image.

After my incredible interview with Roman Kemp last week, I wanted to spend this week's bonus episode talking about men and their mental health. Why do men struggle to talk about what's bothering us? This episode is essential listening for all men, plus any girlfriends, wives, mothers and friends who want to find out how to support someone in their life who is struggling.This episode covers:1'20 - Why there's a stigma surrounding getting help3'00 - Do all mental health issues stem from childhood trauma?4'00 - Why are men reluctant to talk about their emotions?6'20 - How does talking help?10'10 - When is it time to go to therapy?15'00 - Why do I parent my son differently to my daughter?18'00 - Will the destigmatisation of ill-mental health lead to a weaker generation?21'00 - How do you speak to someone who is struggling?

Holly Tucker is the Queen of small business. Over 20 years ago she co-founded Not On The High Street - one of the first online marketplaces to exist. She started the business in her 20s and she and her co-founder had to plead the local bank manager for a loan. Not On The High Street has since made over one billion pounds for small businesses on the platform. Holly stepped away from the company a few years back, and she's now launched Holly & Co - a marketplace founded by females, championing female founders and with female shoppers in mind. It's also an advice hub for entrepreneurs. I absolutely adored my conversation with Holly. We chatted about the importance of trusting your gut, how to find your purpose and the biggest mistakes entrepreneurs make when starting out.

Setting goals is absolutely crucial in achieving huge success in life and business. Comfort is 100% the biggest killer of your progress. This week we're discussing how to set goals and why finding your purpose is essential for staying committed.This episode covers:1’50 - Why goals need to be set in a timeframe3’00 - Why goals have to be achievable 4’40 - Why failure helps build resilience 7’30 - Spencer’s hairy business goal9’20 - Goals have to be risky11’30 - Comfort is the biggest killer of your success13’00 - I mapped out the next 10 years of my life16’00 - How important is having purpose?

This episode contains detailed discussion around mental health and suicide. If you or someone you know has been affected by anything you hear in this episode please contact the Samaritans on 116 123 or speak to your GP.Roman Kemp is a radio and TV presenter, best known as the host of Capital Breakfast.Roman’s become an almost accidental campaigner. Since he lost his best friend and producer to suicide, Roman’s been on a mission to shine a light on the mental health crisis facing young people in the UK today.His latest documentary, The Fight For Young Lives, is out tonight - where he explores what action is needed to support young people suffering with their mental health. I got a chance to watch this documentary before our interview, and it was truly amazing. It was honest, emotional and meaningful. Do watch it tonight.I also loved talking to Roman about his mindset - and his drive to be the best at everything he does.

Welcome to our second bonus episode of Big Fish - where each week I'm joined by my former therapist, Chip Somers, to unpack what's going on in my life and learn how we can all become the best versions of ourselves. This week we're tackling social media - and how damaging it is to our mental health and relationships. What we cover in this episode:3’00 - Why negatives comments stick5’00 - What’s the impact on young children?8’00 - Are we now struggling to communicate our feelings?12’45 - What’s the impact of technology addiction on society?18'00 - Top tips on reducing your usage