In this opening episode, the boys go deep. They get real about where they’re at right now—personally, professionally, and what’s been going on behind the scenes. You'll hear honest reflections, future plans, and the big vision behind Clean Break Coaching. What does a “clean break” actually look like? And where are we heading?

Plus, we share exciting news about our Half Marathon and Full Marathon Coaching kicking off in June, aimed at helping runners prepare for those big autumn and winter events.

Whether you’re a returning listener or new to the community, this is your chance to reconnect, get inspired, and join us on the journey ahead.

🔥 Expect heart, humour, and heaps of honesty - classic Andy & Rich.

Carole’s motivation runs deep. She’s taking on the London Marathon in support of Young Lives vs Cancer, after her nephew was diagnosed with cancer in 2023. Thankfully, he is now in remission – and his recovery became the spark that gave Carole her why. It drove her to chase something many thought unthinkable – and she’s done it.

Through training, Carole has shown pure grit, resilience, and an ability to “control the controllables.” She is the definition of what consistent hard work looks like. Now, 7 years alcohol-free, Carole is a lighthouse for us all – proof of the strength we can find when we commit to living life fully.

This is a raw, honest, and inspiring conversation.

 Carole – just brilliant.

They explore the pressure to prove growth through PBs, the healing power of running, what it means to be truly seen on the course, and why marathons are never just about the time on the clock. Expect vulnerability, laughter, and some very real talk about ego, gratitude, and why this sport continues to change lives.

Whether you're training for your first race or chasing your next PB, this one’s for anyone who’s ever toed the line and wondered what’s really fuelling their fire.

Head over to the website - www.take-a-cleanbrak.com

Together, they dive into the transformative impact of stoic philosophy, habit change, and living alcohol-free. Adam shares his raw insights on emotional regulation, ADHD, identity, and building self-awareness that actually sticks. Expect honest reflections, practical tools, and a deeper conversation about what it really means to live life on your “A Game.”

If you’ve ever felt stuck, reactive, or all-or-nothing in your thinking, this episode will give you the mental frameworks to shift into clarity and self-ownership.

🎧 Topics include:

• How stoicism can create emotional balance
• The trap of "self-sabotage" and what it really is
• Rewriting internal narratives
• Why removing alcohol might be the catalyst for lasting change
• How to identify helpful vs unhelpful ingredients in your "recipe for life"

Adam doesn’t hold back and this one will hit home.

Head over to the website - www.take-a-cleanbrak.com and find information on our current group coaching opportunities.

Sign up for our Next 1/2 Marathon and Marathon Cohort HERE - https://portal.take-a-cleanbreak.com/halfmarathon-6168

Through heartfelt conversation, they explore themes of vulnerability, friendship, rejection sensitivity, and resilience.

This is not just a conversation about loss - it's also about love, courage, and finding light even in the darkest places. From celebrating the power of sober connections to embracing raw emotion without numbing out, this episode is a powerful reminder of what it means to feel and how sobriety gives us the tools to do just that.

They also reflect on the success of the Marathon Heroes, the strength of community, and even a little football banter to close things off.

From messy mindsets to marathon goals, this conversation is a reminder that we’re all a work in progress—and that’s okay.

Adam shares how he moved from the high-stress world of tech leadership and heavy weekend drinking into a life grounded in stoicism, stillness, and deep self-awareness. What began as curiosity became transformation — one breath, one decision, one moment of honesty at a time.

In this wide-ranging conversation, we explore:

How meditation kick-started a complete life overhaul

Why stoicism is not about suppressing emotion

The 4 virtues that guide Adam’s decision-making

How ‘doing hard things on purpose’ builds resilience

The true meaning of contribution — and how it shapes happiness

Why it’s not about perfection, but practice

Whether you’re at mile 12 of your long run, or sitting with the thought that something needs to shift, this episode might just be the perspective re-frame you didn’t know you needed.

Head over to the website - www.take-a-cleanbrak.com and find information on our current group coaching opportunities.

Sign up for our Next 1/2 Marathon and Marathon Cohort HERE - https://portal.take-a-cleanbreak.com/halfmarathon-6168

👉 The opposite of addiction isn’t sobriety: it’s connection.

Fresh from a powerful weekend together in Leeds, the conversation flows from laughter to deep reflection as they explore how isolation fuels addiction and how authentic connection can be the lifeline that keeps us grounded and growing.

They explore:

• Why addiction loves isolation, even when alcohol is framed as social
• How society sells us the lie that we need alcohol to connect and what happens when we challenge that
• The shift from relying on alcohol for confidence or stress relief to relying on real human connection
• How over-consumption shows up in unexpected places, like self-improvement or even running and can become another form of escape
• The danger of using sobriety as a badge of honour and the risk of judgement in alcohol-free circles

This is a conversation about being human, messy, emotional, striving, stuck and how the way through isn’t perfect sobriety, but honest, vulnerable relationships with ourselves and others.

If you've ever questioned how to stay connected without alcohol, or felt that loneliness creep in during your AF journey, this episode will speak to your soul.

With a rich background in mentoring, Victoria shares how she found freedom and purpose in her alcohol-free life and the deep transformation that came with it. From navigating personal trauma to empowering women in science, this conversation is a testament to resilience, self-discovery, and the power of stepping into your true potential.

Her inspiring journey will leave you reflecting on your own path, purpose, and the boundaries you’re willing to break. This episode is a must-listen for anyone at a crossroads or seeking a deeper connection with their work and life.

“I used to think the best version of me was at the pub - turns out he was waiting at the top of a mountain,” says Sean as he opens up about swapping pints for peaks and finding a deeper sense of purpose through running and the outdoors.

Sean shares the raw truth of his journey - the tough mornings, the missed moments with his kids, and the day he decided enough was enough.

“I didn’t just want to stop drinking - I wanted to actually live,” he tells us, reflecting on how sobriety turned into summits, finish lines, and family moments he’d never trade for another round at the bar.

If you’re looking for an honest conversation about making a clean break, finding strength you didn’t know you had, and learning to put one foot in front of the other when life gets hard - this episode is for you.

Tune in and get inspired to swap the noise for nature, the fog for freedom, and the pint for a peak.

They open up about the personal turbulence of 2025’s first half, the emotional weight of moving countries, and what it really means to reframe huge life shifts as an experiment instead of a threat. Andy shares how shifting his mindset to see life as a series of experiments with no guaranteed outcomes - has replaced fear with genuine excitement about what’s next.

Rich unpacks why uncertainty isn’t always the enemy and explains how our craving for both certainty and uncertainty shapes our daily habits, choices, and sense of fulfilment. Together they reflect on how living alcohol-free has made them more resilient and clear-minded to navigate change - not just white-knuckling through it, but actively using it as fuel.

They get honest about the hidden social pressures that keep so many people stuck in the ‘middle lane’ of drinking - not dependent, but not fully free either and why simply taking a break can be more radical than people realise.

They also reveal the launch of their new 28-Day Clean Break Challenge, a guided programme to help anyone who feels stuck hit pause, build fresh momentum, and start rewriting the story they’ve been telling themselves for years - all with real-life community support alongside practical mindset shifts.

Are you ready to make a change a Take a Clean Break - CLICK HERE TO SIGN UP to our 28 day Alcohol Free Challenge

To wrap up, they touch on the power of tiny, consistent steps — whether that’s sticking to easy runs, tweaking your routine, or saying yes to a bit more discomfort because that’s where the big breakthroughs happen, in running and in life.

If you’ve ever felt trapped by the idea that life has to look a certain way - this conversation might just give you the permission slip to try a new experiment of your own.

He takes us through his decision to leave a family business after 17 years, the unexpected changes that followed, and how his growing sobriety has helped him not only shed 7 stone but also cultivate a mindset of gratitude and self-belief. Listen in as we discuss the profound impact of changing your beliefs about what’s possible and how building a community can empower us to take ownership of our lives. Henry’s journey is a testament to the power of self-compassion, resilience, and pushing through comfort zones to achieve true personal growth

 "Once you open your eyes to sobriety, it’s hard not to see it everywhere. And it’s not about what you’re missing; it’s about what you’re gaining."

They talk about the complexities of day counting, the ups and downs of building new habits, and the joy and challenges that come with making long-term changes to your lifestyle. They reflect on their pasts, share pivotal moments from their personal journeys, and discuss the importance of self-awareness, presence, and celebrating even the smallest victories.

Whether you’re just starting out or well into your alcohol-free path, this episode is a reminder that change is a continuous process filled with growth, learning, and new perspectives. Tune in for a raw and real conversation about living fully, embracing change, and finding clarity in the present moment.

Mark talks about his early struggles with alcohol, the influence of the book Finding Ultra, and how trail running became his new healthy obsession. He shares what it was like tackling 268 miles on the Pennine Way with little sleep, raw feet, and brutal self-doubt — and what it really means to suffer, endure, and evolve.

We discuss identity, regret, community, ultra-emotion, barefoot blisters, and how sometimes, the quietest moments of connection are the ones that save us. If you've ever questioned your relationship with alcohol, struggled with self-worth, or wondered how far you can really go — this episode is for you.

Expect honest chat about:

• Big life transitions (including Andy’s UK move)
• The emotional cost of parenting teens and losing parents
• Midlife stress and mental health
• Letting go of the pressure to achieve
• Finding purpose beyond profit
• And why slowing down might actually be the path to real growth

Plus, the guys talk retreats, AI-supported coaching, and getting excited about helping people fall in love with running and life again.

A must-listen if you’re juggling a lot, chasing goals, or just need a reminder to breathe and be present. 🙌

They also explore why September feels like a bigger reset than January, the importance of focusing on one intentional thing each day, and how staying alcohol-free underpins it all.

Plus, a huge announcement: the first-ever Clean Break Retreat is coming to Spain in February 2026 - five days of running, mindset, yoga, breathwork, and connection in the sunshine. Get more information HERE - https://portal.take-a-cleanbreak.com/cleanbreak-retreat

Tony takes us from the moment his father died and running was simply a release “at first it felt like running away” to the point it became running towards purpose. You’ll hear the pivotal vignettes: the NHS fundraiser where he “ran to London” (then to France, adding lake swims for the Channel), the David Goggins 4x4x48 endurance challenge that broke his sleep but built his mind, a spontaneous first marathon on a windy coastline, and a searing hot Lake District race where he learned the hard way about self-reliance (and drank from a stream to finish).

We explore the freedom before structure phase - why curiosity and play often come before plans and data and the moment Tony fell in love with the Peak District: sunset solos, a whiteout epiphany on Derwent Edge, and the simple joy of a coffee by a lone tree. From a 7-person WhatsApp group chat to a thriving movement, he unpacks how Peaky Runners grew organically around three ground rules: no egos, no comparisons, no one gets left behind. It’s not a club; it’s a community - where first-timers mix with elites, and everyone’s win counts (from Mark’s Spine Race to Robin’s Dragon’s Back, to your first trail 10K).

Then comes the hard pivot: two years sidelined by a major knee surgery and early arthritis. Tony shares the anger, the identity wobble, and the slow rebuild (a tentative 10K, a changed gait, gym sessions with his partner) and how witnessing others keep the community alive became the lifeline that pulled him back. The lesson: resilience isn’t only forged in finish lines; it’s also built in the background, together.

If you’re navigating loss, stuck on life’s hamster wheel, or wondering whether a “mad” challenge might just be your doorway to meaning—this episode gives you a map: start messy, find your people, and let hard things reveal who you are.

Andy’s just moved back to the UK after 21 years in Spain - and he opens up about the emotional chaos that comes with big life changes: new schools for the kids, lack of routine, bubbling anxiety, and a sense of not being quite "where he wants to be." Rich shares a powerful moment watching his son embrace the transition into high school - and how it reminded him of the quote: "No man ever steps in the same river twice."

Together, we explore:

• 🎙️ The closure of the Over the Influence podcast and what it teaches us about boundaries and burnout in community-building
• 🧠 ADHD, anxiety, and how change hits different when your brain works a bit differently
• 📱 The dilemma of smartphones and parenting in a digital world
• 🏃‍♂️ Our new AI-enhanced coaching system using RunDot - and how it’s helping us (and our runners) train smarter, not harder
• 💬 Why connection (to others and ourselves) is everything during life transitions
• 🙌 Huge shoutouts to our Clean Break runners tackling the Great North Run & upcoming marathons

This episode is for anyone navigating change - whether that’s a career shift, a lifestyle transition, becoming alcohol-free, or just facing the reality that life never stays still.

If you’ve ever felt like you’re “not quite where you want to be”… you’ll want to hear this.

We unpack the transition from late-night gigs to early-morning miles: swapping the buzz of the crowd for the rhythm of breath, using music as a metronome for mindset, and building a community where pace is secondary to joy, expression, and showing up. Jimmy breaks down practical AF strategies - ritual replacements, environment design, crew accountability and how to convert a big milestone like 2,000 days into ordinary daily wins.

Expect real talk on cravings, social pressure, and the myth that you need stress to perform. We get tactical on pre-race nerves, post-gig comedowns, and how to turn “I’ll just have one” moments into momentum. Most of all, this is a story about creating a loud, creative, sober life and inviting others to run alongside.

What you’ll take-away:

• How to turn a milestone (2,000 days AF) into sustainable habits you can repeat tomorrow
• Practical “swap this for that” rituals for nights out, race days, and weekends
• Using music to regulate effort, mood, and cadence—on runs and in life
• Why community beats willpower, and how to find (or build) your crew
• Mindset shifts that make running more fun and performance more consistent

Rain on the skylight, a snotty nose, and a missed run—perfect conditions for an ego flare-up. In Ep22, Andy and Rich get brutally honest about the ego we all carry and how to coach it rather than let it coach us.

We dismantle the “minimum 5K” myth, dig into why easy ≠ pointless, and show how the 80/20 split + Zone 2 protects the only sessions that need to be hard: your long run and your quality workout. We talk practical execution—leave 1–2 reps in the tank, keep your intervals even—and map that to the body’s energy systems (ATP/CP, lactate, aerobic) so gains compound instead of stall.

Rich shares a 5K PB (–16s) while running less weekly mileage than his last block, thanks to truly easy recovery and a smarter plan. Andy opens up about moving back to the UK, training for Valencia, and the mindset swings that come with ADHD, self-worth, and FOPO (fear of people’s opinions). There’s a shout to first-timers lining up in Berlin, a debrief on inclusivity vs elitism in big-city marathons (rhino suit memories included), and a riff on The Power of Now—why chasing outcomes can’t fill the hole the ego promises it will.

If you run, you’re a runner. Your job? Acceptance. Consistency. Adaptation. Ours? Giving you the plan and the community to make that stick.

In this episode

• Coaching the ego: from comparison to acceptance
• 80/20 & Zone 2: the science behind running slow to run fast
• Quality sessions that stay quality (stop burning all your matches)
• PBs on lower mileage, and why it works
• Gatekeeping, FOPO, and building an inclusive running culture
• Brick-by-brick progress: cutback weeks and long-game thinking

Together we translate the science into plain English - how stress “shortens” the breath, what a safe, facilitated session looks like (including breath analysis, acupressure and affirmations), and how polyvagal theory helps you spot when you’re in green/amber/red and use the breath to return to calm. You’ll get a live 4-7-8 downshift you can use before meetings or bedtime, a practical chat on running and breathing (nasal vs. mouth and why easy runs should feel easy), and a look at modelling alcohol-free norms for kids and schools.

We close with smart guidance on choosing accredited facilitators in a fast-growing space and a reminder that midlife isn’t a cliff; it’s a powerful pivot when habits match your values.

HOW TO WORK WITH ANDY AND RICH - Check out the Website - take-a-cleanbreak.com and grab a 30 day FREE Group Coaching experience with our Silver Starter membership.

Andy shares why “peaking” is a myth, how running taught him to love the process, why depth beats width, and how gratitude and positive psychology re-framed the last decade.

He also connects the dots between ADHD, spontaneity, job-hopping, and the old chase for dopamine.

 Part 2 (coming soon) dives into the Spain years and his evolving relationship with alcohol.

Highlights

• 50th reflections: joy > happiness, journey > destination
• Peaks & valleys: why the high is brief and what to do after
• ADHD threads: rejection sensitivity, spontaneity, and work
• Parenting, purpose, and simplifying life for more depth

If this resonates: follow, rate, and share with a friend who’s redefining midlife.

Scott shares his own shift from weekend binges to a decade alcohol-free, how picking up a camera opened the door to creativity and nature, and why he’s pro-choice, not anti-alcohol.

We explore the idea of a “hangover problem” vs an “alcohol problem,” the limits of “drink responsibly” messaging, what Gen Z is teaching us about wellness culture, and why swapping nights out for sunrise runs, coffee, and coastline sunsets can be life-changing.

If you’re sober-curious, on a break, or simply rethinking habits, this one’s a grounded, stigma-free listen packed with practical insight - and a reminder that connection beats consumption every time.

We also reflect on World Mental Health Day: the link between alcohol and anxiety, why connection trumps white-knuckling, and the moment a simple Google search (“Do I have a problem with alcohol?”) opened the door to community and change. We end on a cliff-hanger: the first steps of Andy’s clean break — and what came next.

In this episode

• Consistency > perfection (and how to remove friction)
• Solo-parenting realities & gratitude for our partners
• Community shout-outs & autumn race vibes
• Spain vs UK: how culture shapes drinking habits
• When running starts justifying drinking
• The London Marathon “wake-up” moment
• Finding help, finding community, starting the break

Damian “Damo” Sharp joins Andy & Rich for a candid deep-dive into living life unfiltered — no booze, full presence. We unpack anxiety, blips, and the gritty bits of rebuilding confidence with sleep, nutrition, and those “boring” Zone 2 runs that change everything.

We cover:

• From slips to Phase 2 sobriety: using blips as data, not drama
• Anxiety, panic, and why caffeine had to go
• Running for headspace: base-building, injury comebacks, and pacing the ego
• Parenting, identity, and choosing presence over pints
• Planning a sober wedding (6 Dec!) without the late-night chaos

If you’re AF-curious, in the messy middle, or coming back from a setback, this one’s for you.

👉 Share with a mate who needs it, and DM us your takeaway.

 Follow @clean.break.coaching for coaching, community & spring race prep.

 Updates: Rich is now an England Athletics–qualified coach and starting breathwork facilitator training; we’re onboarding runners now for spring races with a big push on base building. Teaser: next week’s guest is sports psychologist Stuart Holliday on mindset, pain moments, and your “own Olympics.” Valencia Marathon is five weeks out -le t’s go.

If your looking to join us in the Clean Break Coaching community and want to take your Spring Goals to the next level https://portal.take-a-cleanbreak.com/memberships

Stu shares practical, game-changing tools for managing your inner critic, building mental toughness, and finding joy in running again - without the pressure of constant performance.

We talk about:

• How to manage your inner chimp (and why you can’t just silence it)
• What to do when the voice in your head says “you’re not good enough”
• Why “open goal” runs without music or watches reconnect you to joy
• The power of composure, smile cues, and realistic optimism
• How to mentally navigate injury, self-doubt, and comparison
• Why the strongest athletes train their minds as much as their bodies

Whether you’re training for your first 10K or chasing a marathon PB, this episode is a masterclass in mindset, recovery, and resilience — not just for running, but for life.

👉 Follow Stu at @endurancemindcoaching
👉 Learn more about the Unbreakable Athlete program
👉 Follow Andy & Rich at @cleanbreakcoaching

With Valencia Marathon just 3 weeks away, we get honest about:

• How small, intentional actions compound into big results
• The power of consistency over intensity
• Why most runners massively overestimate effort and underestimate recovery
• The difference between running smarter vs running harder
• Taper fears, niggles, and the psychology of race-week
• Training in winter and “owning the dark months”
• How ego can derail race prep (hello, Benidorm Half 👀)
• Why coaching is WAY more than a plan - it’s mindset, structure, accountability, and community

We also talk about the importance of safety in winter running, adapting your routine, and why joining a social group or run buddy system might be the best move you make this season.

Plus - we announce our FREE 5-Day Running Kickstart Challenge starting Monday 17th. Perfect for anyone wanting accountability, structure, and a fresh start as winter hits. (See link below)

This episode is raw, honest, funny, and packed with takeaways you can use immediately in your training - whether you’re targeting a marathon or just lacing up again.

Small actions. Smart training. Big outcomes.
Tune in and let’s get stuck in.

The FREE 5 Day Running Kick-start For alcohol-free & sober-curious people Who Want to ditch the booze and hit their stride! CLICK ON THE LINK AND GET SIGNED UP - ALL KICKS OFF ON MONDAY 17th November

 https://portal.take-a-cleanbreak.com/challenge

John opens up about his early years of low self-esteem, weight struggles, and using alcohol and persona as a mask - and the moment he finally transformed everything by challenging the beliefs he held about himself.

 From losing 70 lbs, becoming a marathon runner, and finally breaking the 3-hour barrier in his mid-40s, to choosing to go alcohol-free for reasons far deeper than health, this episode explores:

🔥 How identity shapes every decision you make
 🔥 Why belief change is more important than behaviour change
 🔥 The mental battles all runners face (and how to win them)
 🔥 Alcohol, ego, escapism and the masks men wear
 🔥 How to pursue big goals in your 40s, 50s and beyond
 🔥 The power of forgiveness, pausing, and choosing differently
 🔥 Why the “fat kid” story never really leaves - and how to run anyway

It’s raw, human, funny, deep - and absolutely overflowing with insights for anyone on a journey of change, sobriety, fitness or self-discovery.

If you’re looking for an episode that will shift your perspective and get under your skin in the best possible way… this is it.

Denise opens up about:

• Her journey from daily drinking in hospitality to becoming a leading advocate for mindful drinking
• Why the “messy middle” of alcohol use is where most people actually live
• The rise of alcohol-free options and how choice is changing everything
• How rituals, habit loops, and identity shape our drinking behaviours
• Why pubs are missing out on £800 million a year (and what needs to change)
• The future of AF wine, functional drinks, and how the entire category is evolving
• And most importantly: how to make empowered choices without guilt, shame, or labels

This is a rich, nuanced conversation about moderation, identity, culture change, and giving people permission to choose what works for them.

If you’ve ever questioned your own drinking, felt in the “in-between” space, or just want to understand the modern mindful-drinking landscape - this episode will give you clarity, compassion, and plenty of aha moments.

They talk honestly about pre-race nerves, heat anxiety, gels, hydration, heart rate, and the mental battles that define the marathon experience. But this episode goes much deeper than pacing plans and race strategy. It’s about perspective. About learning to let go of arbitrary time goals. About gratitude, recovery, ageing, reduced training volume, and staying consistent through life’s curveballs.

They reflect on the growth of Clean Break Coaching, the power of alcohol-free connection, and what it truly means to inspire rather than influence. There’s talk of future races, ultras, trail running, community, and why showing up matters more than stopwatch success.

If you’re heading into a marathon, considering your first big race, or simply navigating a demanding season of life - this episode is for you.

🎯 Topics covered:

• Pre-marathon mindset & race-day nerves
• Training in the heat & adjusting expectations
• The power of consistency over volume
• Fueling, hydration & heart rate awareness
• Letting go of time obsession
• Gratitude, ageing & resilience
• Clean Break community & future race plans

🎧 A grounded, funny, vulnerable and motivating listen - recorded right on the edge of race weekend.

In this deeply reflective episode of Clean Break Chats, Andy and Rich unpack everything that happened before, during, and after the Valencia Marathon - from the electric race-weekend atmosphere to the mental battles after 30km, the heat, the crowds, the doubts… and the breakthroughs.

This isn’t a “what time did you run?” episode.
It’s a conversation about process over pace, connection over consumption, and why the real win happens long before the finish line.

We talk about:

Why marathon success is earned in the months before race day

Managing expectations, nerves, logistics, and controllables

Running alcohol-free and why clarity beats chaos every time

Trusting the process (even when doubt creeps in)

The power of mindset, belief, and staying present in the pain

Why PBs are a by-product - not the point

Community, coaching, and doing hard things together

Whether you’re training for a marathon, returning to running, questioning your relationship with alcohol, or simply navigating a demanding season of life - this episode is a reminder that you’re not behind, you’re building.

🎽 You’re running your own Olympics.
And you’re allowed to be proud of the effort - not just the result.

🎧 Listen now and take what you need from the journey.

This episode isn’t about perfect training blocks, PBs or rigid plans. It’s about connection over perfection.

Together, we explore:

• Navigating injuries, setbacks and frustration - without walking away
• Why community matters more than motivation
• What it really means to train smarter, not harder
• How being alcohol-free creates space for deeper connection - with yourself, your running, and your family
• Patience, sustainability, and learning to play the long game
• The emotional power of running  - especially when shared with others
• Identity shifts: “I’m not a runner” → “I am a runner”
• Why failure isn’t the end - it’s part of the path

You’ll hear raw, real stories from Liz, Stacey and Kris - covering injury, sobriety milestones, weight loss, mindset shifts, family inspiration, and the courage to keep showing up when things don’t go to plan.

If you’re finishing the year feeling tired, stuck, injured, inconsistent - or quietly proud of how far you’ve come - this episode is for you.

🎄 A reminder this Christmas:
 You don’t need to be perfect.
 You don’t need to do it alone.
 And you’re probably doing better than you think.

In this conversation, Rich and Andy reflect on what 2025 really taught them: that success isn’t measured by a bank balance, but by the joy, gratitude, connection, and meaning you’re building day-to-day. They talk honestly about alcohol-free life over Christmas (what felt easy, what still shows up), the “placebo” rituals of special occasions, and the tricky, nuanced question of moderation - especially when alcohol has been part of your identity.

They also explore one of the most powerful tools in any change journey: creating a gap between stimulus and response. Because when you think you’re craving alcohol, you’re usually craving a feeling - relaxation, connection, excitement, relief - and you can learn to meet that need without pouring a drink.

From there, the chat opens up into running, coaching, and what’s ahead: why process goals beat destination goals, why community race-weekends (like Valencia and Benidorm) matter so much, and what 2026 might look like when you “remove what isn’t important” before piling more on.

Andy shares what stepping into 50 feels like (spoiler: it’s not fear - it’s fuel), why the gym suddenly matters for the next challenge, and how he’s thinking about productivity, accountability, and building strength to match big endurance dreams. Rich talks marathon plans, focus, and doubling down on what matters.

If you’re doing Dry January - or just feeling that “new year reset” energy -this one will help you simplify, refocus, and start building momentum.

Mentioned in this episode

• FREE 28-day Alcohol-Free Challenge (code: FREEMAKEACHANGE) - https://portal.take-a-cleanbreak.com/alcoholfreechallege
• Group coaching: £75/month (weekly running + mindset call + weekly alcohol-free call) - https://portal.take-a-cleanbreak.com/memberships
• 1:1 coaching: from £150/month - https://portal.take-a-cleanbreak.com/memberships
• Free discovery call (30 mins) to figure out the best option for you - https://calendly.com/rich-cleanbreakcoaching/clean-break-coaching-30min-discovery-call

In this special guest episode of Clean Break Chats, Andy and Rich are joined by one of the most influential voices in the alcohol-free world - Andy Ramage (One Year No Beer / Dry / coach & author).

For Andy D, this conversation is deeply personal. His alcohol-free journey began back in May 2018 after finding One Year No Beer online, and after months of blipping and slipping, his last “Day One” landed on 28th February 2019 - the same moment he started his first course with Andy Ramage.

Together, we unpack why removing alcohol so often becomes the gateway to transformation, including:

• Why alcohol-free living takes courage - especially when everyone else is walking in the opposite direction
• How our beliefs about alcohol (confidence, fun, connection) get formed early… and keep us trapped for decades
• Why alcohol disconnects us from the micro-moments that create real joy and meaning
• How clarity, sleep, and emotional resilience return when alcohol leaves
• Why men, grief, vulnerability and alcohol are so tightly linked and why we need new spaces for real conversation
• The truth about being accused of “preaching” and why sharing this message matters now more than ever

Andy also shares exciting updates on what he’s building next, including Authentic Brew, a functional wellness drink created to support energy, clarity and connection - and his upcoming documentary tracking real drinkers through an alcohol-free transformation.

This is a powerful, honest, funny and deeply human conversation - and if you’ve ever thought about taking a break from alcohol… this might be the episode that changes everything.

 📲 Follow Andy Ramage: https://www.instagram.com/andyramageofficial and https://andyramage.com
🍃 Authentic Brew: https://www.authenticbrew.com

They talk openly about:

• Why January can amplify overwhelm rather than motivation
• How avoidance, ADHD task paralysis, and self-criticism can quietly stall progress
• The difference between self-sabotage and learning to protect your future self
• Why going from zero to all-in rarely works
• How focusing on process over perfection creates sustainable momentum

Andy shares his own reflections on feeling scattered and stuck - and how returning to the gym after years of resistance has become a powerful symbol of doing the uncomfortable things that support long-term goals, rather than avoiding them out of fear.

Rich dives into mindset, goal-setting, and belief, sharing how a simple mental shift led to a 19:49 5K, reinforcing that progress doesn’t come from doing more - it comes from doing the right things consistently.

Together, they reflect on how small, repeatable actions, kinder self-talk, and better focus can unlock confidence, clarity, and forward motion - not just in running, but in life.

They also share what’s coming up across Clean Break Coaching, including races, meet-ups, retreats, and a limited-time coaching offer for those wanting structure, accountability, and support as the year unfolds.

If you’re feeling the weight of new-year expectations, this episode is a reminder that you don’t need a perfect plan - just the next right step.

🔓 Current Coaching Offer

For a limited time, you can get 33% off for 2 months on both coaching options:

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Allie is an ultra-endurance athlete, coach, speaker and author of two powerful books:

📖 There Is No Wall
📖 31 Days: a Zero-Bullsh*t Masterclass in Mindset Training For: The Modern Runner

Since this conversation was recorded, Allie has gone on to complete one of the most brutal endurance events on the planet - the Winter Spine Race 2026.

🏔️ 268 miles
❄️ Mid-winter conditions
🌙 18+ hours of darkness per day
🧠 Relentless mental and physical challenge

And she didn’t just finish.

👉 She placed 7th Female which is an epic result.

Allie has taken on some of the toughest terrains on Earth - from crossing frozen Lake Khövsgöl in Mongolia to running the length of the Panama Canal - and has finished 200+ marathons and ultra-marathons around the world. Along the way she’s battled depression and alcoholism, transformed her life, and now helps others find strength through both running and mindset work. 

In this episode, Allie talks candidly about:

 ✔️ What it really takes to stand at the start line of races like the Spine Race and multi-day ultras
✔️ Why process over destination is everything
✔️ How mental training outlives physical wins
✔️ Her experience on the Winter Spine Race/Spine Challenger - one of the toughest winter ultras in the UK - and how she accidentally found her way into doing it despite saying she never would
✔️ Valuable lessons in self-worth, motives for running, and letting go of unrealistic comparison

Whether you’re an ultrarunner, a weekend warrior, or someone navigating life’s tough transitions, this raw, honest and inspiring conversation will challenge how you think about effort, struggle, and success.

Here’s who we’re talking about:

Allie Bailey - British ultrarunner, author, coach, speaker and podcaster.

🏆 Recognised as one of the UK’s most inspiring female adventurers.
📚 Author of the acclaimed “There Is No Wall”.
🥇 Podiumed in numerous long ultras (including Wildhorse 200).
🌍 Has completed 200+ ultra-distance runs including multi-day and extreme conditions worldwide. 
📣 Regular speaker on mindset, endurance and mental health. 
🐕 Lives in Yorkshire with rescue dog, Pickle (a true trail companion!). 

👉 She’s also been part of the Spine Race team in safety and media roles leading up to tackling the Winter challenge herself in 2026

We start with Ali’s Spine Race update (268 miles, barely any sleep, and she still says it was everything she wanted it to be)… and that opens the door to something bigger:

The pain we choose… versus the pain life hands us.

Because not everyone’s “Spine” is a Spine.

For Rhonda, it was her first Parkrun.

For Phil, it was showing up three times in a week.

For Sandra, it was making an alcohol-free choice on a cruise.

And for Johnny, it’s fighting the resistance, the fear of failing, and the pressure of a ticking clock.

We talk about ego, comparison, why confidence doesn’t come first… and why choosing challenge is often how we build the tools we’ll need when life gets hard without our permission.

If you’ve been feeling stuck, unmotivated, or like you “should be doing more”… this episode will land.

To sign up to our newsletter head over to WWW.AFRUNNERS.COM where you can get on the email list and get great content from Rich and I.

We talk about movement as a tool for mental health, why small, consistent community spaces matter, and how simply showing up can be life-changing - even on the weeks when nobody else does.

Ben shares his own journey through ADHD, alcohol, identity, and finding purpose, along with the story behind Run Talk Run and why it works: no pressure, no pace, no fixing -  just moving together and being human.

Along the way we cover:

• why “fine” often isn’t fine
• the power of walk-and-talk spaces
• training for ultras versus training for life
• the calm swan… and the chaos underneath
• consistency over perfection (plus an unexpected Cream Egg & pizza 5K PB)

If you’ve ever felt on the edge of joining something - or wondered how movement can support mental health without judgment - this episode is for you.

They explore the idea of being “not bad enough” to quit, yet not truly thriving either. From emotional reliance and the fading bias effect, to using running as a mask rather than a solution, this conversation gets honest about what alcohol was really doing behind the scenes.

Andy reflects on the anxiety-filled mornings he never wants to relive. Rich opens up about vocational dependence and the subtle ways alcohol embeds itself into identity and routine. Together, they unpack why so many men in their 40s feel stuck - and why removing alcohol might be the first real step toward clarity, not restriction.

This episode is for the runner who drinks.
 The dad who feels the pressure.
 The man who looks fine on the outside.

If you’ve ever wondered whether alcohol is helping or quietly holding you back....this one’s for you.

We talk about the realities of modern stress, why alcohol and “fake energy” can quietly pull us off track, and what happens when you return to nature for recovery. Mike also shares the story behind Authentic Brew’s unique ingredients (including organic functional mushrooms + seaweeds), why the first production run sold out fast, and how they’re building a values-led brand with 25% of net profit supporting biodiversity restoration.

If you’re into running, wellbeing, alcohol-free living, or performance without the crash, this one’s for you.

In this episode:

• Mike’s journey from high performance to total shutdown -  and back
• The “life hack” of removing alcohol (and why it creeps back in)
• Why many elite sports teams don’t consume their sponsor products
• What makes Authentic Brew different (no caffeine, no added sugar, no synthetics)
• The role of ritual, energy, calm focus - and the outdoor community

🎁 Clean Break Chats listener offer: 10% off Authentic Brew
Use the link below (discount applied): https://shop.authenticbrew.com/discount/CB10

Find out more / join the crew: authenticbrew.com
Follow: @authenticbrew

We talk honestly about the midlife runner’s reality: the hidden negotiations, the “badge of honour” hangover runs, and the way running can become both a coping mechanism and a doorway to real change. You’ll hear why 100 days is often the point where the real identity shift begins, why clarity is a double-edged sword, and how learning to process grief and emotion (instead of numbing it) becomes a superpower.

We also share some race-week energy - Tokyo Marathon shout-outs, training markers, and why consistency beats intensity every time when life is busy and you’re trying to build something sustainable.

If you’re a midlife runner who feels stuck, misaligned, or caught in the weekday discipline / weekend sabotage loop - this one will land.

In this episode:

• The 7-year “soberversary” (and why there’s no itch to go back)
• The badge-of-honour trap: “I can still run after drinking…”
• Running away vs running towards: the identity shift
• Grief, gratitude, and feeling life in full colour
• Why 100 days is a real data point (not just a milestone)
• Consistency > intensity (and how to train without burning out)
• Race-week shout-outs + how to use races as confidence builders

Work with us: If you’re ready to remove alcohol as the hidden performance ceiling and rebuild self-trust, DM us and start the conversation.

In this episode, Rich and Andy sit down with broadcaster-turned-coach Georgie Bingham for one of the most honest, raw and genuinely moving conversations we've had on the pod.

Georgie opens up about 25 years of early alarms, no weekends, and a career she slowly fell out of love with. About drinking alone in a house that never really felt like home. About a moment where she realised she was pretty much suicidal - and didn't even clock how serious that was at the time. And about how sobriety didn't just change her habits - it gave her back herself.

We talk about:

• The "midlife funk" - and why it's not a crisis, it's a calling
• Why giving up alcohol is the bravest thing you'll ever do
• The toxic lad culture she navigated as the only female voice at TalkSport
• FOMO, loneliness, and what it means to finally stop being a sheep
• How coaching is helping people do in 5 months what took Georgie 5 years

This one hit differently. Whether you're sober-curious, deep in your own midlife moment, or just need to hear someone be brilliantly, unapologetically honest - this episode is for you.

Find Georgie: themidlifefunkcoach.com | @GeorgieBingham

They explore how alcohol keeps people locked in cycles they know are hurting them - the Sunday bottle of wine, the Monday shame, the white - knuckling through Thursday - and why that loop can run for years without anyone around you even noticing. Then the conversation goes deeper. Andy opens up about his ADHD diagnosis and the uncomfortable truth that for neurodiverse people, alcohol isn't just a social habit - it's often self-medication. When your brain is running 40 tabs at once and never truly quiets down, a drink that silences the noise isn't a reward. It's a relief. And that's a very different thing.

They also get into dopamine, rejection sensitivity, the post-marathon crash, and why going alcohol-free takes far more courage than most people give it credit for.

If you've ever felt like you were outrunning something but couldn't quite name what - this episode is for you.

The answer he got from the industry he'd spent 20 years in? Laughter. At him. Nobody's going to come to a comedy club without a drink. You need alcohol to laugh.

He did it anyway.

This week Rich and Andy sit down with Martyn - founder of Sober is Fun and the London Alcohol-Free Comedy Club - for one of the most honest, warm, and at times raw conversations we've had on the podcast. Martyn takes us right back to the beginning: the 90s rave scene, a party lifestyle that lit him up on the outside while quietly falling apart on the inside, and a 27-year relationship with alcohol and substances that eventually took him to a very dark place. Behind closed doors, isolated, pushing away everyone who loved him - until his brother staged an intervention in their parents' front room with printed-off emails and their mum sat on the sofa.

That Saturday evening, Martyn said yes to getting help. It changed everything.

He talks about his month in rehab, what it really took to build a life in recovery, his recent ADHD diagnosis and how it re-framed so much of his story, and why giving back - to the rehab, to an addiction charity, and eventually through Sober is Fun - became the foundation everything else was built on.

And yes, we do get into running. Because of course we do.

If you've ever been told your idea is ridiculous, or you're in a place right now where you can't quite see the way out - this one's for you.

SOBER IS FUN WEBSITE - https://www.soberisfun.co.uk/

EP48 starts with Andy somehow surviving 110K in seven days on trails (his legs have not forgiven him), detours through Rich's manic solo parenting Thursday, a heartfelt rant about the alcohol industry's genius trick of making you feel stupid for doing the thing they engineered you to do - and somehow ends up at lactate threshold, heart rate reserve, and race-day pacing strategy. It's a journey.

In between: Andy's first supermarket alcohol aisle visit in seven months, the "productive life" reframe that reframes everything about turning 50, Jane - a 70-year-old in their coaching group quietly nonchalanting her way through 2hr 20min long runs - and a midlife health update from Rich that involves neither cancer nor a crisis, but does involve ointment.

There's also Andy's A&E dash with daughter Lily the night before flying to Spain, the father-son running bond with Johnny ahead of his first half marathon, and a teaser for a marathon experiment Rich refuses to explain yet.

It's honest, warm, funny, and yes - occasionally about haemorrhoids. But stick with it. The good stuff is in there too.

Use code CB10 for 10% off Authentic Brew - natural energy, mood-enhancing, and probably better for you than whatever Rich needs from the pharmacy right now.

https://www.authenticbrew.com

Rich Turner is a high-performance coach, sports scientist, and what he calls a Corporate Athlete. He's spent years taking the lessons of elite sport - the debrief cultures, the marginal gains mindset, the psychology of team identity - and applying them to the messy, complicated reality of corporate teams and leadership. The result is a coaching approach that's refreshingly honest: high performance isn't a moment, it's something you have to be able to sustain.

In this conversation, Rich, Rich and Andy get into what the best teams actually do differently, why your identity as an individual - and as a collective - can quietly cap your potential without you even realising it, and why the absence of feedback loops in most workplaces is quietly killing performance. 

They also explore the self-determination theory, the loneliness of being a solopreneur, why autonomy and purpose matter more than most leaders think, and how the lessons from sport translate - and sometimes don't - into a corporate environment.

Oh, and Rich Turner has just made the England Over 35's hockey squad for the World Cup in Rotterdam. So there's that.

A wide-ranging, genuinely thought-provoking conversation that will resonate whether you lead a team of two or two hundred.

Use code CB10 for 10% off Authentic Brew.

EP50 finds Andy six weeks out from a 230km, five-day jungle ultra, feeling physically great, mentally in comfortable denial, and still yet to put his 11-kilo pack on his back for a single training run. We've been here before. So has his back. It didn't end well.

Meanwhile, it's marathon season - Manchester, London, Nice, Bristol. Leeds and Edinburgh - and the episode opens up into a genuinely useful and often hilarious deep dive into race week panic. Specifically, the kind that comes from reading too much online and concluding you need to eat 800 grams of carbs a day to survive a marathon. You don't. Please stop.

Rich and Andy talk through what actually matters in race week - and more importantly, what doesn't - and why the best time to trial your gel strategy, your Imodium timing, and your pre-race coffee ritual is definitely not the Thursday before Manchester. They also get into process goals versus destination goals, the compound effect of consistency, and why Rory McIlroy winning the Masters by doing absolutely nothing clever is basically the perfect metaphor for marathon running.

And then there's Toby. Who got a chest infection a week before the Paris Marathon, went anyway, broke his PB, and probably grew more from that race than any he's run before.

Fifty episodes in, and the honest truth is this: the figuring out never really stops. You just get better at showing up anyway.

Use code CB10 for 10% off Authentic Brew - natural energy, no caffeine, no nonsense.

Now registered blind, 16 months alcohol-free, and training for a 25K SAS selection route through the Brecon Beacons, Mark is a qualified positive psychology life coach who's building a life he actually recognises. He talks to Rich and Andy about using drink to cover up his vision loss in social situations, the moment he realised his relationship with alcohol was quietly destroying his marriage, what it feels like to run when you can barely see, and why he refuses to be defined by his blindness.

He's also running the Fan Dance on 2nd May to raise money for Guide Dogs UK - the charity that gave him Mary, his black lab and, by the sound of it, his best mate. Links to donate in the show notes.

Sponsored by Authentic Brew. Use code CB10 at authenticbrew.com for 10% off.

Tpo Sponsor Mark use this link - https://www.justgiving.com/page/pounds-for-puppy-penny?utm_medium=FR&utm_source=CL&utm_campaign=020

They talk about why gratitude isn't a destination you arrive at, but a daily practice you have to train. Andy shares what it's like running to his mum's funeral playlist - crying through the woods, feeling grief and joy at the same time, and what it means to actually be able to process things now. Rich talks about using gratitude to close the gap between trigger and response, and how it maps directly onto the alcohol-free journey.

There's also a proper celebration of the Clean Break community - Six runners across Manchester, Nice Half Marathon and the London Marathon, including Syori who went from not being able to run 5K to finishing her first marathon in nine months, and Jane, who at 70 called her half marathon in Nice "just an easy run, but a bit longer." And with Sebastian Sawy going sub-two in London, the conversation turns to what's still possible as we get older, and how far both Rich and Andy feel from their own ceilings.

Louisa's story isn't about rock bottoms or dramatic turning points. It's about the slow, quiet exhaustion of a decade spent trying to moderate, the physical signs her body kept sending that she kept ignoring, and the moment she finally decided she was done negotiating with herself.

Since then, her life has changed in ways she genuinely didn't see coming. She's lost 3.5 stone, cleared up her rosacea, completed a Master's in Psychology, and is about to embark on a PhD exploring the link between neurodivergence and alcohol use. Oh, and her husband Dale — who said he'd join her "just for a year"  never went back either.

This is a conversation about what it really means to be a grey area drinker, why moderation is harder than it sounds (especially if you've got a busy brain), and how understanding yourself - your patterns, your triggers, your neurodivergence — is often the thing that finally makes sobriety stick.

Honest, warm, and genuinely inspiring. This one's worth your time.