Sofa Stories

Send us Fan Mail This week, Nick and Gary are back with another 'walk and talk' 5k episode, covering everything from charity padel and cold plunges to economics, politics and the art of negotiation. We kick things off with a look back at our last episode, featuring Paul Porter and Thomas Gibbons at The Farm Club, before turning our attention to Paul's forthcoming charity padel day in support of his Culture Lab, taking place on 24th September at Soul Padel. The Pickmere Piranhas have been out and about again, this time catching up at Kontrast Sauna & Ice Bath in Manchester. After braving the heat and cold, the team head to PKB for a well-earned brunch. Gary then takes us into the world of economics, sharing his experience of being invited to the NatWest Economic Forum and discussing some of the key themes that emerged. From there, the conversation turns to political donations to Reform UK and the wider questions surrounding money and influence in British politics. Is the government really listening to us? And is our country broken? We explore these questions, discussing the challenges facing the UK and what people want to see change. Finally, we are delighted to announce our next leading interview guest, Mark Grice, a global FMCG expert specialising in negotiation. From the padel court to the boardroom, it's another episode packed with conversation, debate and plenty of food for thought. Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail After a fantastic swimming session at Pickmere lake with Thomas Gibbons and Sofa Stories Royalty Paul Porter, and both great friends and listeners of the show, Nick and Gary settle in for a proper Sunday morning debrief down at the Farm Club. Joined by Thomas and Paul, the four sit down over cortados, cappuccinos and banana bread for an easy-going conversation touching on wellness, lifestyle and everything in between. Good company, great conversation and one of those simple Sunday mornings that sticks with you. A really memorable start to the day and exactly what Sofa Stories is all about. We hope you enjoy Nick & Gary Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Episode 88 In this episode of Sofa Stories , there is plenty to talk about! We kick things off with the incredible eclipse , before getting into yet more record-breaking heatwaves and the crazy weather we have been experiencing. Then it’s all about P adel , as NB discussed what was the biggest private padel event ever, an amazing day packed with great people, huge energy, plenty of laughs and, of course, some seriously competitive padel with the Worlds greatest players. From eclipses and extreme heat to an unforgettable event in Manchester, it’s another action-packed episode of Sofa Stories . 🌒🔥🎾 As always, thanks for watching.. enjoy the episode! Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail As AI becomes more capable, does being genuinely human become our greatest advantage? In this episode of Sofa Stories , Gary and Nick talk about two brilliant customer experiences we’ve had with MyoMaster Ice Baths and Mover X : experiences that stood out not because of clever technology, automation or perfectly engineered processes, but because of the people behind them. That personal connection. Someone caring. Someone listening. Someone making you feel like you matter. AI can make businesses faster, smarter and more efficient, but it can’t replace the feeling of a great human interaction. And perhaps the more AI enters our lives, the more valuable those moments become. We also wander, as Sofa Stories tends to, into the subject of swearing.. and share a line from our very good friend Darryl that has stuck with us: “A conversation never suffers by not swearing.” We hope you enjoy Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Episode Summary In this episode of Sofa Stories , we unpack another extraordinary chapter in British politics as the UK welcomes its seventh Prime Minister in just eight years . What does this constant change at the top say about political stability, public confidence and the country’s direction of travel? We also turn our attention to Gary’s recent family holiday Montenegro , the so called Gem of the Balkans, slightly off piste from the normal Spain and France holiday destinations! Finally, we head to the football pitch to ask one of the biggest questions facing English football: Is Thomas Tuchel the right man to take England forward? We assess his tactical approach, tournament pedigree and whether he’s the coach who can finally help England turn potential into major silverware. Join us for an engaging conversation that blends politics, international affairs and football, with thoughtful discussion, differing opinions and plenty to get you thinking. Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Huw Davis set himself an extraordinary challenge: to walk from John O’Groats to Land’s End in just 64 days, covering more than 2 million steps, raising over £20,000 for Parkinson’s which his twin brother has. In this episode, Huw shares the highs and lows of an unforgettable journey. From breathtaking landscapes and unexpected acts of kindness to relentless weather and the physical and mental battles along the way, he reflects on what it really takes to keep moving forward. The walk also became something far more personal. After selling his business in 2008, losing his wife, and now preparing for a new chapter in life and new found love, Huw explains how those 64 days gave him the space to reflect, heal, and rediscover what matters most. This is a story about resilience, endurance, grief, hope, and proving that even the biggest challenges can be overcome one step at a time. Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail In this episode, Nick and Gary are joined by Oska Dean, expert and researcher in peptides and biohacking, for an insightful conversation exploring one of the most talked-about areas in health and performance. Together, they unpack what peptides are, how they work, and why they’re generating so much interest across medicine, fitness, longevity and recovery. Oska explains the difference between approved medical peptides and those that remain experimental, discussing the science, the current evidence, and why regulation varies around the world. We hope you enjoy! 🎙️ Disclaimer: This episode is for educational purposes only and does not constitute medical advice. Some peptides are approved medicines, while others are experimental or sold for research purposes only and may not be approved for human use in your country. Always consult a qualified healthcare professional before considering any treatment Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Politics, technology, family life and a healthy dose of humour: it’s another wide-ranging conversation This week, Nick and Gary get together to discuss Andy Burnham’s convincing by-election victory and why many now see him as having a genuine path to becoming the UK’s next Prime Minister. The pair also dive into the “Netflix Effect”—how technology and algorithms are increasingly shaping the content we consume. From personalised recommendations to curated news feeds and entertainment, they discuss whether our digital lives are becoming more convenient or simply more predictable. Along the way, there’s a catch-up on Father’s Day, what they’ve both been up to, and plenty of the usual banter before finishing with their Room 101 , where Nick and Gary reveal the everyday frustrations they’d happily banish forever. We hope you enjoy listening Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Kicking off with a walk-and-talk through the countryside, this episode of Sofa Stories covers a wide range of topics, from television and politics to global affairs and personal wellbeing. We begin by reflecting on the impressive performances of Oli the Choc and his father, Papa Choc, on Channel 4’s Bake Off. We discuss how well they came across on screen, their natural charisma, and the positive impression they left on viewers throughout the competition. The conversation then turns to the forthcoming Makerfield by-election, exploring the potential implications and ramifications of the result, what it could mean for the political landscape, and why these contests often tell a bigger story than the headlines suggest. We also spend time discussing what many now regard as the “forgotten war” in Ukraine, reflecting on the remarkable resilience shown by the Ukrainian people and considering how the conflict continues to shape the wider geopolitical landscape despite receiving less media attention than it once did. Later, we dive into the science and benefits of ice baths, exploring how cold-water exposure may influence key neurochemicals such as dopamine and norepinephrine. We discuss why so many people are turning to cold therapy, the potential mental and physical benefits, and whether seeking discomfort can provide a genuine edge in everyday life. Along the way, there are plenty of other observations, reflections and tangents that make Sofa Stories what it is: a relaxed, thought-provoking conversation covering the stories, ideas and issues that have captured our attention this week. Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail On this episode of Sofa Stories , we tried something a little different: taking the podcast outdoors for a relaxed walk-and-talk through the countryside. The change of setting brought a calm, natural feel to the conversation and allowed everything to flow really organically. We covered a wide mix of stories and experiences, including Gary’s cycling trip, where he shared some of the highs, challenges, and reflections from the journey. We also spoke about his time volunteering at a weekend festival, which sounded like a brilliant experience full of good people, community spirit, and memorable moments. The conversation also touched on Oli the Choc and his appearance on a Channel 4 programme, which sparked some interesting chat and a few laughs along the way. Overall, it was an easygoing, honest conversation: less of a formal interview and more like two people catching up while enjoying the countryside. A really refreshing episode with plenty of stories, personality, and feel-good moments throughout Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Episode 80 of Sofa Stories marks a brilliant milestone as NB & Gary celebrate hitting the big 8-0 in episodes, and they do it in classic laid-back Sofa Stories style. The episode kicks off with the pair enjoying some excellent 0% alcohol-free beer from Belgium, chatting about the growing quality of alcohol-free options and how good these modern beers have become. They then dive into the fantastic event hosted by Oli the Choc and Kim at #ChocStudios; a vibrant pop-up day packed with creativity, community spirit, and the chance to buy some brilliant choc & #merch... Gary chats of his latest encounter with comedian and presenter Jason Manford, after NB dropped off some Padel Hirostar merch. The conversation naturally moves onto their shared connection with Children’s Adventure Farm Trust (CAFT), with Jason serving as president and Gary continuing his incredible work supporting the charity. The episode also shines a light on Gary’s upcoming charity bike ride, an epic journey taking in Italy, Slovenia, Austria, and parts of Croatia, all in aid of raising money for charity. The lads discuss the challenge ahead, the scenery, and the motivation behind taking on such a demanding ride. As always, there’s time for some box set recommendations. NB talks passionately about a fascinating BBC iPlayer documentary series centred around Silvio Berlusconi and AC Milan, exploring Italian politics, culture, media, and football through the 70s, 80s, and 90s; a perfect mix for someone with a love of Italy and football alike. Meanwhile, Gary has been gripped by Ross Edgley’s incredible Channel 4 series documenting his extreme swimming adventures around Iceland, leading to a conversation about endurance, mindset, and pushing limits. The episode also touches on the success of sister channel Padel Stories, which has recently been shortlisted for an upcoming award, before wrapping up with a chat around Arighi Bianchi and bringing another warm, entertaining Sofa Stories episode to a close. We hope you enjoy! Nick and Gary Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail This week on Sofa Stories ‘5K debrief’ , we cover a bit of everything: from the madness of the two runners chasing a sub-two-hour London Marathon, to whether we’d ever even attempt it ourselves. Gary shares stories from his three-day gravel bike adventure, and his wild water swimming adventure at the stunning Dorothea Quarry in Wales🏴󠁧󠁢󠁷󠁬󠁳󠁿 . We also chat about changing times over a couple of zero beers in the sunshine on Gary’s terrace, and reflect on a big moment for one of our commercial partners, Clearwater, whose own business has just been sold. A relaxed, upbeat conversation about adventure, business, life changes, and making the most of it all. We hope you enjoy Nick and Gary Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail In this inspiring episode, Nick and Gary sit down with Gail Wolstenholme and Martyn Horleston, two members of the “Old Enough To Row Better” crew; an extraordinary team of endurance rowers preparing to cross the Atlantic Ocean. Training off the coast of North Wales, this mixed crew (with an average age of over 50) is taking on the ultimate challenge: rowing from La Gomera in the Canary Islands to Antigua in the Caribbean between December 2027 and January 2028, with the goal of setting a world record as the oldest mixed crew of five to complete the crossing. Gail shares her journey from IT professional and teacher to passionate rower, as well as her deep connection to East Cheshire Hospice, the charity she’s supporting after years of caring for loved ones. Martyn, a kitchen fitter, lifelong sportsman, and coach, opens up about his motivation for rowing in support of Men Unite, driven by personal experiences with the impact of men’s mental health struggles. Together, they talk to Nick & Gary about resilience, purpose, and proving that life after 50 is anything but slowing down. This episode is about pushing limits, breaking stereotypes, and showing what’s possible when you aim for the horizon. We hope you enjoy Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail In This 5k , NB and Gary delve in to their favourite box sets and Podcasts and Gary explains to NB the new hype behind TRT and why it is all the rage right now.. Gary then does a ‘trust pilot’ review of his favourite saunas/ ice baths he has visited across the UK 🧊🔥 We talk about our wonderful colleague Oli the choc’s move into merchandising and brand building at the ideal Home Show in London (super proud of you #choc!), and NB talks about his latest sporting sweepstakes, including the Masters & the Grand National.. We discuss our forthcoming leading interview guests too! Lots I hope for you to enjoy listening to.. Many thanks NB & Gary Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Easter Holiday Special: 5K Live from The Farm Club in Cheshire Join Nick, Gary, and friends for this special Easter holiday episode of 5K, recorded live from The Farm Club in Cheshire, fresh after a swim in Pickmere lake. 🎙️ In this episode, they chat about health and wellness, what they have done over Easter holidays , Gary back on the fine wine 🍷, the situation in Iran, future interview guests, and Nick’s latest Room 101 gripe. Hope you enjoy it. Nick & Gary Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail Hi All! NB and Gary back on the sofa 🛋️ with a 5 k debrief discussing multiple topics; Louis Theroux's Netflix Manosphere, the ongoing conflict in Iran, being kind to yourself, Gary's 75 hard coming to an end and how he feels anticipating his first alcoholic drink! 🍷.. Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail 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 Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail What does it really mean to take on external investment, and how do you know if it is the right move for your business? In episode three of this three-part Sofa Stories x Clearwater special, we focus on funding the next chapter and explore what raising external investment actually looks like in practice. Joined by Mark Taylor, CEO of Clearwater, and Christopher Jones, Managing Partner, we unpack how business owners should think about funding growth, acquisitions and long-term strategy. From venture capital and private equity to debt, family offices and secondary buyouts, this episode looks at how to navigate an increasingly complex funding landscape and, crucially, how to choose the right type of capital for your business and your goals. This episode explores: Why the first question to ask is not “how much?” but “why?” The different types of investors and what they are really looking for How to align the right capital provider with your strategy and culture The trade-offs between debt and equity, and when dilution can be worth it What investors expect from management teams, data and financial models Why valuation is only part of the story when raising investment Whether you are considering external investment for the first time, planning a buy-and-build strategy, or thinking about funding the next phase of growth, this episode offers practical, experience-led insight from advisers who help business owners navigate investment decisions every day. Contact Clearwater; Website: clearwatercf.com LinkedIn: https://www.linkedin.com/company/clearwater-corporate-finance/ Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail In episode two of this three-part Sofa Stories x Clearwater special, we focus on valuation and unpack one of the most misunderstood parts of selling a business. Joined by Michael Loudon and Joe Dyke, both Partners at Clearwater, we explore how valuation really works in practice and why it is rarely just a number on a spreadsheet. From EBITDA multiples and market benchmarks to scarcity, strategy and buyer psychology, this episode looks at what actually drives value in a real transaction and what can quietly undermine it. This episode explores: Why valuation is as much about perception as it is financial performance The difference between value, price and headline multiples How strategic fit, competition and buyer appetite influence outcomes Common red flags that can damage value late in a process The role preparation, readiness and timing each play in maximising value Myths around earnouts, private equity and whether you really need to run a full process Whether you are questioning what your business might be worth, challenging assumptions you have heard elsewhere, or thinking about how to maximise value before a future exit, this episode offers candid insight from advisers who have negotiated valuations across a wide range of sectors and deal types. Contact Clearwater; Website: clearwatercf.com LinkedIn: https://www.linkedin.com/company/clearwater-corporate-finance/ Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻

Send us Fan Mail What is it really like to sell your business, beyond the headlines and valuation multiples? In this first episode of a three-part Sofa Stories x Clearwater special, we go behind the deal to demystify the realities of selling a business. Joined by Rich Goldsack, Partner and Head of Clearwater’s Leeds office, and Gareth Iley, Group COO and founding member of Clearwater, we unpack what business owners should expect long before a deal is done. From the very first conversation with an M&A adviser to the emotional highs and lows of due diligence and negotiation, this episode explores: What buyers actually look for — and why profit, cash and business “attractiveness” matter more than headline turnover How to prepare your business for sale without losing focus on growth Common myths around private equity, partial exits and losing your management team Why selling a business is as much a personal and emotional journey as a financial one How experienced advisers help owners keep perspective when deals get intense — or wobble at the last minute Whether you’re an owner-founder just starting to think about an exit, or simply curious about how deals really happen behind closed doors, this episode offers candid insight from advisers who’ve guided businesses through billions of pounds of transactions. Contact Clearwater; Website: clearwatercf.com LinkedIn: https://www.linkedin.com/company/clearwater-corporate-finance/ Follow @the_sofastories_podcast on Instagram. Send us a voice note with any questions and/ or thought provoking and inspiring statements which we can engage with on the show. We encourage our listeners to join the conversation. 🙏🏻