The 5k Debrief with NB & Guest Presenter Gary Pemberton 🎙

Delighted to be back!!

We’re kicking off the year with a slightly different line-up, as our very own Oli “The Choc” is currently knee-deep in chocolate and incredibly busy with media appearances and chocolate-related commitments. With his schedule packed, we’re delighted to welcome a very special guest presenter for this episode, a great friend of the show, Gary Pemberton.

Gary joins NB on the sofa to co-host and share a bit about his own story. His family, his business which he has just sold and his new job at CAFT his favourite charity!

One of the big topics in this episode is Gary’s current challenge, the notoriously demanding 75 Hard programme. We talk about the discipline it requires, the physical and mental tests involved, and how Gary is getting on with the daily routines that make the challenge so tough but so rewarding.

We also reflect on the recent three-part Sofa Stories business mini-series with Clearwater, where we spoke to leading figures about deals, growth, and the world of corporate finance. Gary gives his take on the conversations and what stood out from those episodes, especially as he has recently sold his business.

Beyond business, the chat moves into lifestyle: The habits, routines, and mindset shifts that help people perform at their best. 

Naturally, sport gets a mention too, especially Nick with his Padel and Gary to the gym! Another topic that comes up is ice baths and cold showers and the wider conversation around recovery, resilience, and mental wellbeing. NB shares why cold exposure has become part of his routine and how these kinds of habits can help build mental strength.

We hope you enjoy!

Nick and Gary x

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