Rylan speaks to TV chef and national treasure Ainsley Harriott about life in the spotlight. Ainsley tells Rylan about dealing with racism as a chef, providing in-flight entertainment for Richard Branson, and how he’s enjoyed becoming a Gen-Z meme.How to Be in the Spotlight - Rylan explores the good, the bad and the ugly of being thrust into the spotlight - with those who've lived to tell the tale. To hear more episodes from this podcast search for 'Rylan: How to Be in the Spotlight' on BBC Sounds.Host: Rylan Assistant Producer: Monetta Pierre Edit Producer: Katie Grant Producer: Millie Chu Production Manager: Francesca Bassett Executive Producers: Barnaby Coughlin and Arron Fellows Music: Miguel d'Oliveira Assistant Commissioner: Will Drysdale Commissioning Editor: Rhian Roberts A Mindhouse production for BBC Sounds

Drs Chris and Xand van Tulleken investigate the science of exercise and the dangers of inactivity. Is modern exercise a wellness cult? Or is it a vital cure for a world that’s struggling with ill health and stuck on the sofa? Most of us might like to get a bit fitter, but how easy is it to actually start exercising and give up sedentary habits? In this series Drs Chris and Xand van Tulleken examine exercise and how best to do it. How much should we be doing? How does it help our bodies? And how does our surrounding environment stand in the way of us getting fitter? Chris is challenged to examine his scepticism towards exercise. Similarly, Xand is asked to look at his new-found exercise evangelism and see what he is really running from. Recently Xand has discovered the joys of physical activity. He’s running, cycling, heading to the gym and playing ping pong like never before. It’s been a real transformation and a way to keep on top of things after years of unhealthy living. His twin brother Chris, on the other hand, is really feeling the aches and pains of middle age. With a busy job and a young family, he has precious little spare time for exercise. After a very active period in his 20s and 30s, Chris is now embracing his ‘Dad bod’ and sliding into a creaky middle age. Xand wants to help him turn things around. Can he do it? The box set is available now on BBC Sounds.

Boxing champion and Olympic gold medallist, Amir Khan, talks to Rylan Clark about punching people for a living, the inner turmoil he felt when he was robbed at gunpoint, hair removal, religion and how fame, fortune and being known as King Khan has impacted on him as a man. In his new podcast How to Be a Man, Rylan opens up the fault lines of masculinity in lively and revealing conversations with diverse, prominent figures and celebrities. Together they explore toxic masculinity, old-fashioned male stereotypes, gender identity, body image, parenthood, how to educate the next generation, role models and cultural differences to try to understand How to Be a Man in the 2020s. Series Editor: Yvonne Alexander Executive Producer: Kevin Mundye A Mindhouse production in association with Simple Beast for BBC Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In the final episode of the series Joe speaks to someone who, one afternoon, inspired Joe to leave his house and run a marathon across London, eventually coming home after dark. It's the author of Born to Run and former war correspondent, Christopher McDougall. Chris’ story begins with a persistent foot injury, which meant he was told by doctors he would never run again. Then Chris came across an extraordinary group of people in Mexico – the world's greatest distance runners, who run into the old age without rest or injury. He tells Joe about learning to run with the Tarahumara Indians – and what made the tribe such incredible athletes. Chris took on the challenge of joining them on a 50-mile race through the canyons. Joe and Chris discuss how to get into running as a beginner, tips for perfecting your form, why you should find your tribe and how to keep the play and fun alive. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. Joe's guest this week is presenter and author Katie Piper. Katie was the victim of an acid attack in 2008 which left her with life-changing injuries. In the years that followed Katie has spoken and written about her experiences, and established a foundation to help other people who have suffered similar injuries. Katie talks to Joe about how she recovered her mental and physical health after the attack, and the part exercise played in her recovery. They discuss how she views and preserves her self-confidence today, and why they are both so honest about themselves on social media. They talk about the challenges of balancing work with parenting, and Katie explains how you can be kind to yourself just by writing an email. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Toby Field Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In this episode Joe chats to one of the most successful writers in Britain today – Caitlin Moran. She's the author of seven books including How To Be a Woman, which has sold over a million copies, How to Build A Girl, which has been adapted into a film, and More Than A Woman, which came out in 2020. She also has two popular weekly columns in The Times. Catlin Moran was born in a council estate in Wolverhampton, the eldest of eight children, and went on to become globally famous for her writing. From becoming a published novelist aged 16, to being a star columnist at The Times aged 18, she tells Joe her incredible life story. Joe and Caitlin connect over their shared experience of a difficult childhood, and discuss how this still affects them today. Opening up about her struggles with anxiety and her daughter's eating disorder, Caitlin reveals what she's learnt along the way, and how a good dose of humour and optimism has got her through. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. If you need support with mental health and self-harm, details are available at bbc.co.uk/actionline. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In this episode Joe chats to freestyle footballer and online creative Jeremy Lynch. As one half of the F2 Freestylers, Jeremy started out performing his tricks at half-time shows and events, but it was when they started posting videos on Youtube that things really took off. He went on to work with the likes of Cristiano Ronaldo, Lionel Messi and Neymar Jr. His comedy skits on TikTok amassed millions of followers leading to opportunities to branch out into presenting, interviewing Hollywood A-listers like Tom Holland, Zendaya and Daniel Craig. Jeremy and Joe speak about his transition from footballer to creative and how it's enabled him to provide for his family. They discuss the amount of work involved in producing so much content, and why perfection is a flawed concept, even for a perfectionist. Jeremy talks about why reconnecting with nature has been hugely important to his mental health, his relationship with music, and why he prioritises adding value to himself and those around him both in real life and online. He talks about his relationship with his wife Shauna, and why he'd love to direct a feature-length film. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Toby Field Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In this episode Joe chats to TV baker, presenter and author Nadiya Hussain, who shot to fame in 2015 after winning The Great British Bake Off. Nadiya has not only only inspired millions to bake, but has also raised vital conversations about mental health. Joe and Nadiya chat about her upbringing in Luton and how her parents taught her to love cooking – from her dad's legendary sheep roasting every weekend to her mum's homely, traditional Bangladeshi dinners. They also discuss Nadiya's struggles with anxiety and depression along the way, and how she's learnt to cope through walking in the woods. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In this episode Joe chats to Michelin-starred chef and TV presenter, Tom Kerridge. He’s had an incredible journey, from growing up on a council estate to becoming a chef and entrepreneur running five restaurants and a butchers shop. He’s also gone on a journey with his health as well – from staying up all hours and becoming clinically obese - to losing 12 stone and writing books to help others get through it too. Joe and Tom chat about his life – from where his work ethic came from, to his radical health transformation and then more recently, new fatherhood. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be starting the morning in an ice bath or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. Joe's guests this week are David and Stephen Flynn, AKA The Happy Pear. These two identical twins from Ireland are on a mission to get everyone to eat more fruit and veg. Dave and Steve were the archetypal rugby-playing jocks with an eye on financial success, but after some time spent travelling and reflecting on life, they jointly embarked on a veg revolution! They opened a greengrocers in 2004 in their hometown of Greystones, a small town south of Dublin. Cafes and shops followed, and their online courses and recipes saw them become internet stars. They’re a real bundle of energy these two, always moving and trying new things. They talk to Joe about their daily sea swims, the importance of community as the root of happiness, and what they do when the chips are down. There's even time to coach Joe on how to do the perfect handstand! This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Toby Field Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be starting the morning in an ice bath or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. Joe's guest this week is clinical psychologist Dr Julie Smith. In November 2019 Julie started posting bite-sized videos explaining how the mind works and what we can do to change. These short insights into subjects such as depression, anxiety and our positive and negative inner voice have seen Julie amass over three million followers online, and Joe shared one of her videos about anxiety involving an inflating (and eventually exploding) exercise ball. Together they discuss the impact of Julie's work on mental health, how they both handle the messages they receive from people looking for help and advice, and Julie's response to Joe's documentary 'Joe Wicks: Facing My Childhood'. Joe's keen to find out why motivation isn't consistent, and they discuss the power of accepting your own thoughts and why negative voices are just repeated messages from the past that can be changed. Julie's first book is called Why Has Nobody Told Me This Before?. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Toby Field Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be starting the morning in an ice bath or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. This week, Joe is finding out more about sleep: something which Joe has come to understand as the foundation of everything else in life: eating healthily, exercising regularly, and helping with relationships and stress. Joe discusses all of this and much more with the scientist Dr Matthew Walker. He’s the founder of “The Centre for Human Sleep Science” at the University of California and he wrote the bestselling book Why We Sleep. Together they chat about everything from how sleep affects diet and mental health, to what's going on in the brain when we dream, and Matt's top tips for better sleep. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In this episode Joe chats to Sam Ryder, who he's been a fan of ever since he started posting clips of himself singing online. After representing the UK in the Eurovision Song Contest with his song Space Man – now a number one hit record – Sam's life has changed dramatically, with new fans around the world. Fresh from performing in front of Buckingham Palace at the Queen's Jubilee, Sam and Joe chat about hard graft, finding fame in your 30s, Sam's time as a wedding singer and what he does to stay grounded. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be relaxing with Lego or cosying up with a good book; every guest will share what works for them in the hope it might inspire you to try something new. Joe has recently been on a journey with phone addiction, and in this episode he chats about this with Catherine Price, science journalist and author of How to Break Up with Your Phone and The Power of Fun. Catherine speaks to Joe about why our phones are harming our mental health, how we can develop a healthier relationship with them and how her life has changed since breaking up with her phone. She shares some simple tips for us all to try, with the ultimate goal of letting more joy into our daily lives. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Eliza Lomas Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series three of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong. In this episode Joe speaks to skateboarder Tony Hawk. Tony turned pro at the age of fourteen and quickly became the world number one in his sport. He pioneered a clutch of new tricks, including landing the infamous '900' in 1999. He went on to turn his name into a global brand through a series of ventures including the development of his own hugely successful video game series which Joe spent many hours playing. Tony speaks to Joe about what it was like to rise to the top so young and why he received so much criticism early on in his career for his methodical and innovative approach to skateboarding. They discuss the importance of family in keeping you grounded and why purpose and not profit should always be the driving force behind what you do. Now in his fifties, Tony describes how cruising about on his board is still the best form of therapy out there, even if he has had to rein in some of the more adventurous tricks. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Toby Field Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

This summer, Joe is back with series three of his podcast. He’s chatting to some of his life-long heroes and inspirational friends, diving into topics he wants to understand much more about. What does sleep do for our mind and bodies? How can we have a healthier relationship with our phones? How can we all learn to live healthier and happier? Every guest will share the thing that works for them in the hope it might inspire you to try something new. This is sunshine in a podcast. Joe Wicks is here to get you feeling fit and happy.

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. In this episode Joe speaks to podcaster, writer and comedian Russell Brand, who since scaling the heights of Hollywood, now lives a quiet family life in rural England. In his podcasts and guided meditations, he focusses on exploring spirituality and mindfulness. And he's the one who introduced Joe to meditation. Russell tells Joe about the ongoing impact of his well-documented drug and alcohol addiction on his life since getting clean. They discuss fatherhood and going grey. And in return for some fitness tips, Russell guides Joe through an emotional meditation. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. In this episode, Ellie Goulding shares what it's like to headline one of the world's biggest music festivals, and how she ensures the audience always get her best performance, even when she gets up on the wrong side of bed and is not in the mood to perform at all. Joe and Ellie catch up on life since they last saw each other - at her wedding two years ago, and they reminisce about how they first met. She explains why it was important that all the packaging for her latest album Brightest Blue, is as sustainable as possible and how she’s trying to cut out single use plastic. During lockdown, Ellie found herself turning to classical music to keep her nervous system calm, and she also reveals why she wrote a fitness and wellness book. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Ellie Richold Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. If you're getting excited for the British Grand Prix this summer, you're going to love this chat with Formula 1 legend, the 'Aussie Honey Badger' himself, Daniel Ricciardo. And if you don't watch the Grand Prix, you may know him from the hit Netflix show 'Drive to Survive' which followed him and fellow F1 drivers living their lives in the fast lane, both on and off the track. In this chat, Daniel shares what it's like to be at the top of one of the world's most competitive, and exclusive sports, and how he deals with the phenomenal pressure. The pressure to win, and the G-forces on his neck too! He takes us back to one of his most iconic victories: 2018, Monaco, with technical problems and a seriously underpowered car, Daniel managed to hold the line and cross the line in first - an incredible win. Joe and Daniel nerd-out about dirt-bikes, music and what keeps him feeling great, and he's got some great mental health tips too - when things get rough, Daniel finds that writing in a journal is the thing that keeps his thoughts in order. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. Olly Murs shot to fame after he came second on TV reality singing competition The X Factor back in 2009 and he's now sold over 16 million records worldwide, as well as becoming a regular fixture on TV screens as a presenter. You may know him from his chart-topping pop hit Dance With Me Tonight. In their conversation, Olly opens up to Joe about the challenges of life in the public eye, how he stays on top of his anxiety and how his new girlfriend is not only bringing him a new level of happiness but a new level of fitness too. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Ellie Richold Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. You may know Kate Silverton as a veteran BBC news broadcaster, newsreader and reporter. Or perhaps you may know her as a contestant on Strictly! But you may not know that she's also a qualified child psychologist and training to be a children's counsellor. Her recent book "There's No Such Thing as Naughty" delves into the psychology of the child's mind, and offers tips on understanding what they mean when they're having tantrums or troubles. Joe is a massive fan! In this chat, Joe and Kate compare notes on parenting, on figuring out what's going on under the hood of their children's brains, and share stories of how hard keeping your cool can be. Kate shares her own struggles becoming a mum in the first place, before having her two 'miracle' children in her 40s. She also shares a bunch of stories from her long career in journalism, from cutting her teeth in the newsroom of BBC Look North, to reporting on the front lines of Afghanistan and Iraq. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. Dermot Kennedy went from busking in Dublin to being one of the most streamed Irish artists, and his story is one of self-determination and hard work. During the 2020 lockdown, he's been working on the follow up to his debut album which reached number 1 in the UK and Irish charts and sold more than a million copies. Just back from a solo road trip across the United States, in their conversation, Dermot opens up to Joe about the pressures of life on the road, and the importance of keeping healthy and grounded. He explains why he finds true escapism in a couple of hours playing PlayStation, and why he's never happier than being surrounded by the Irish countryside. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. This week, Joe caught up with Sporty Spice, the back-flipping queen of Girl Power herself, Melanie C. She shared what it's like to finish, release and promote an album all through an international lockdown, and how her and her family have been keeping healthy while stuck at home. Melanie also shared stories about the Spice Girls days - the highs and lows of being in one of the most stratospherically popular bands of all time, and the pressure that put on all of them. These days, her music is all about self-acceptance and being who you really are, and that's a message that Melanie wants ALL her fans to get on board with. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. You'll know Sam Claflin from his roles in The Hunger Games film franchise, Enola Holmes, Journey's End, and for playing fascist politician Oswald Mosley in BBC One's Peaky Blinders. But you may not know he can beat Joe Wicks on an exercise bike! Joe caught up with Sam to talk fitness, family and Sam's phenomenal rise to Hollywood fame. Sam describes the pressure he sometimes feels to stay super fit as a man in the film industry and explains he likes the challenge of a film involving a physical transformation. And he and Joe realise they share a common love for exercising with their young children. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. Sir Tom Jones' career in pop and show business has spanned seven decades with 100 million record sales to his name. Now aged 80, he's still releasing music and preparing to perform live in the summer. In their conversation, Joe hears Sir Tom's 'fairy tale' story from singing at his cousin's weddings in the valleys of South Wales, to meeting Elvis in LA and performing in Vegas. Tom speaks candidly about losing his wife Linda in 2016 and how exercising in the gym and therapy helped him come through his grief. He describes how performing live to his fans helped him get back on his feet, and how a daily dose of 'inversion therapy' keeps him feeling strong. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. In this episode Joe speaks to ultra-athlete and writer Mirna Valerio. Mirna is shattering stereotypes as 'The Mirnavator' as she's known to her followers on social media. She regularly competes in ultramarathons and long-distance trail events alongside her campaigning work for better inclusion and diversity in endurance sport. A former schoolteacher, she teaches on social justice and anti-racism. Mirna joins the call from her home in Montpelier, Vermont, where she moved to be closer to the mountain trails where she loves to train. She shares her story with Joe from the health scare which prompted her to get back on her tread mill, to running 100-mile trails. She describes encounters with bears and internet trolls while out running in the forest, and how she loves nothing more than curling up with a good book to relax and unwind. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe is speaking to inspirational friends and some of his favourite people to ask them what single thing they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine, or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. In this episode Joe speaks to artist Charlie Mackesy, author of The Boy, the Mole, the Fox and the Horse. Charlie's best-selling book has sold more than 3.3 million copies worldwide to date, and his illustrations struck a chord with people of all ages during the 2020 lockdown, including Joe and his daughter Indie. Charlie joins Joe from the barn in Suffolk where he has been working on new illustrations over the last year. They discuss Charlie's very personal inspiration for his art and the emotional impact of his book on his readers; from school children to soldiers. And when he's taking a break from the easel, Charlie tells Joe he finds solace in exercising in nature. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what they do to keep themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine, or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. In the first episode of series two, Joe speaks to one of the UK's most decorated Olympians, Sir Mo Farah. He's the current holder of the 'double double', gold medals in both the 5,000 and 10,000 metres at the London and Rio Olympic Games. As a teenager growing up in London, Mo says running saved him from taking a less positive route in his life. Mo dials into the podcast from his US high altitude training camp where he's currently preparing to defend his medals in the delayed Tokyo Olympics later in the summer. Joe hears how Mo maintains focus on the starting lines of the biggest races on the planet and how his family have helped him through the ups and downs of professional sport. And that Mo's obsession with following football helps him switch off from the pressures of training. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

The UK’s favourite fitness coach is back with series two of his podcast. This summer, Joe will be speaking to inspirational friends and some of his favourite people to ask them what's the secret to keeping themselves feeling mentally and physically strong in the face of life’s little challenges. It might be going for a new personal best on the running machine, or cosying up with a good book; every guest will share the one thing that works for them in the hope it might inspire you to try something new. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re feeling fit and happy.

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Tim Peake has the coolest job on earth. Or rather, NOT on earth. He's an astronaut! In 2009 he applied to the European Space Agency, and beat over eight thousand other applicants to get the job. But that was just the start. Six years of training later, Tim blasted off to the International Space Station, only the second ever Brit in space and the first to do a spacewalk. In an out-of-this-world chat, Joe and Tim talk about what it feels like to look down on our beautiful home from the darkness of space, and Tim shares his secrets to staying fit in zero gravity. They also chat about Tim's life before space, which was just as big an adventure! He spent 19 years as a helicopter pilot for the army, flying reconnaissance missions all over the world, and test-flying Apache helicopters. He says the pure joy of flying never left him, and now back on earth he's keen to get back in the cockpit. And they talk about the biggest challenge of all: parenthood! Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Jo Malone built her perfume empire from very humble beginnings: some big plastic tubs, a kitchen table, and a dream. With no money but buckets of self belief, she managed to build a fragrance brand recognisable around the world. Then tragedy hit, in the form of a terrifying diagnosis of terminal cancer. With only months to live, Jo was forced to stand down from the company she loved, and fight for her life. Many years later, miraculously cancer free and back to her best, Jo started the whole process again. Back at the kitchen table, surrounded by jars and bottles, Jo founded her second fragrance company, Jo Loves. This is the story of a woman who doesn't give up, and believes in the power of dreams to pull you through the darkest of times. Joe and Jo chat entrepreneurship, parenthood, and learning to be grateful for the small things. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Mark Cavendish MBE is one of the UK's most successful sportsmen. Known as the 'Manx Missile', he's been World Champion on the track and on the road, BBC Sports Personality of the Year in 2011, and though he's missed the Tour de France in 2020, with 30 stage victories, he's sitting second only to Eddy Merckx for the most of all time. Who would have thought that when he's recovering from a race, he likes nothing more than building lego sets and improving his drawing. Joe sits down with his friend Mark for an intimate conversation about cycling (that time Mark dragged Joe up a mountain in Italy). But also about Mark's experience of depression and the impact it had on his health, career and the people closest to him. Mark talks about the restorative power of time spend doing normal 'Dad stuff' at home, and his pride in being part of a modern moment for British cycling. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secrets to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Jamie Oliver has been cooking on our TV screens and campaigning for good food for more than two decades. He's written 24 books and sold more than 36 million books worldwide. You knew that stuff, but did you know that Jamie is an avid music composer or that he loves nothing more than kicking back in a hammock in his garden? Jamie inspired a teenage Joe Wicks to get in the kitchen, so during their conversation they talk eating and growing food and keeping fit. He also hears about Jamie's struggles with dyslexia, sleep and how the 2019 collapse of his restaurant chain almost took him to the edge. As well as making two TV series in lockdown, Jamie explains it also gave him a chance to rediscover a love for composing music and playing the drums. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a freezing cold shower, walkies with the dog, or a sneaky post-lunch nap, every guest will share the one thing that works for them. If you don't recognise Andy Puddicombe's name, you MIGHT recognise the soothing sound of his voice. Joe's guest this week is the voice of, and brains behind, the Headspace app. Launched in 2012 and now a global success story, the app aims to 'demystify mindfulness and meditation' and bring it to people who might not think they need it. In this podcast, Andy shares his incredible story with Joe: from fitness enthusiast in the UK, to Buddhist monk in Tibet, to mindfulness instructor in Moscow, and back to the UK to learn circus skills! Joe shares his own transformative experiences with meditation, and they geek out about life in LA, surfing, sharks, and learning how to be a mindful parent. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Melissa Alcantara is best known as Kim Kardashian's personal trainer, but it was her own personal journey, from yo-yo dieting and experiencing post-natal depression to finding happiness through starting her own work out plan which inspired Kim in the first place. Today Melissa is a writer, owns her own fitness brand, and still trains Kim six days a week! In this podcast, Joe hears Melissa's inspirational story. They talk about parenting, the importance of being honest on social media and their shared passion for hitting the road on their motorbikes. Melissa explains that as much as she loves riding through the Californian canyons, she also finds peace and calm on her surfboard, or walking along the beach at daybreak. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Back in 2014, James Bay's first album 'Chaos and the Calm' established him as a British pop sensation, winning him Brit Awards and a Grammy nomination. James says his newest music, recorded earlier this year in Nashville is his most personal yet. As a self-admittedly private person, he says he's now ready to talk about his personal life for the first time. In this conversation, James opens up to Joe about the long road to being the 'overnight success' the music media dubbed him when his debut album was released. They talk about James' love for personal fitness (and a few Wicksy workouts), how his weekly 7-a-side football games with celebrity mates make him feel refreshed, and what happened when The Rolling Stones asked him to open their homecoming gig. And it turns out James' music has a very special place in Joe, and his wife Rosie's hearts. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good long dog-walk, every guest will share the one thing that works for them. Runner, super-athlete and author Robin Arzón is perhaps best known as the head trainer at Peloton, the home-exercise-bike company. You might not know that she's run marathons, ultra-marathons, 100 mile races... she's even run through the night in the middle of the desert at Burning Man festival. And you almost certainly won't know how she got into running in the first place. It's a story of strength, grit and amazing triumph over adversity. No wonder she's Joe's 'go-to-girl' when he needs a bit of motivation for his own work-outs! Joe and Robin chat about everything from physical strength to mental resilience, what it takes to run for 29 hours straight, and Robin's most important self-care routine... not a work-out, but getting a full, nine hours of sleep, every night. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a good night's sleep, every guest will share the one thing that works for them. Documentary maker Louis Theroux has made a career out of immersing himself in the weirdest and most wonderful sides of human nature. From mega-jails to mental hospitals; from survivalists to Scientologists; from pro-wrestlers to porn-stars, Louis' seen it all. He approaches each of his subjects with the same inimitable mix of gentle good humour, and a slew of awkward questions. Joe Wicks has been a fan of Louis' shows since he was a child, but he never would have thought Louis was a fan of his too! Together they chat about working out, surviving lock-down, and Louis' own top self-care tip: a cheeky 10 minute nap. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Emily Knight Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a cheeky power nap, every guest will share the one thing that works for them. David Harewood, actor and BAFTA nominated documentary maker, is best known for his role in US drama ‘Homeland’. When he’s back home, and not on location filming in Canada and the US, he loves to start every day in the park, walking his little cavapoo ‘Sebby’. In his early 20s David had a psychotic breakdown and was sectioned. Joe hears how David’s experience with psychosis is the subject of a BBC documentary where he re-visits that difficult time in his life. David also tells Joe how hard it’s been for him to find work in the UK as a black actor, and how his tenacity to succeed has led him to leading roles in Hollywood. They talk extreme sports, online gaming, and David tries to convince Joe that sometimes happiness is putting your feet up and taking a break. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Producer: Clare Salisbury. Editor: Dimitri Houtart A BBC Audio Bristol production for Radio 4

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a cheeky power nap, every guest will share the one thing that works for them. Fearne Cotton has been a regular on radio and TV since she was 15. Over the past decade she’s become one of the most prominent voices on wellness, and mental wellbeing with her ‘Happy Place’ podcast, books and festival. She loves to keep fit, but as Joe finds out, Fearne always comes back to music to lift her spirits. Joe hears how the music of the 1970s in particular, made before the onset of the internet and social media, inspires Fearne to feel present. Fearne describes coming through depression and disordered eating, and shares techniques like meditation and deep breathing which help her with anxiety. She and Joe talk family life and their shared enthusiasm for an ice cold shower. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Produced in Bristol by Clare Salisbury.

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a cheeky power nap, every guest will share the one thing that works for them. Gordon Ramsay’s best known for his restaurant empire, his fiery cooking shows and his fondness for an F-bomb or two. But you might not know that he’s something of a fitness fanatic as well. Joe caught up with Gordon in lockdown with the family in sunny Cornwall, where the whole Ramsay clan have been learning how to take things slow for a change. Whether it’s swimming in the sea or a 100-mile cycle adventure, Gordon loves nothing more than a serious test of endurance. But as Joe finds out, this is just as much about getting a mental tune-up as a physical one. Joe and Gordon also share their experiences of spending time in celebrity-soaked LA, swap parenting tips and ponder the future of the restaurant industry. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy. Produced in Bristol by Emily Knight

Joe Wicks wants to know: What’s the one thing that makes life better? Joe loves finding ways to boost his mental and physical health, so this summer he’s asking some of his inspiring mates about their secret to physical and mental happiness. Whether it’s a high-intensity cycle, a freezing cold shower or a cheeky power nap, every guest will share the one thing that works for them. Summer holiday’s been postponed and you’re feeling down? Forget about it. This is sunshine in a podcast. Joe Wicks is here for you, and he won’t stop until you’re fit and happy.