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When the temperature rises, it's not just our bedrooms that become uncomfortable. A poor night's sleep can have a ripple effect on almost every part of our lives.

In the latest episode of The MarshyCast, I caught up with behavioural psychologist Jo Hemmings to explore how hot weather is impacting our sleep, our mood and even our relationships.

Jo explained that one restless night doesn't simply leave us feeling tired. It can affect our concentration, patience and decision-making, making us more likely to become short-tempered with family, friends and colleagues without even realising it.

Thankfully, we also discussed some simple ways to improve sleep during warmer nights. From making small changes to your evening routine to practical ideas that help you stay cool without keeping your partner awake, Jo shared advice that's easy to put into practice.

If you've found yourself feeling a little more irritable during the recent hot weather, this conversation might explain why.

🎧 You can hear the full conversation now on The MarshyCast, available on Apple, Spotify and wherever you get your podcasts.

Find me on all social media @paulswampymarsh

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What would you do if you could be 10 years old again for just one day?

It's a question that sparked one of the most thoughtful moments in my conversation with rising singer-songwriter Luca George, whose latest single, Grow Down, explores the complicated emotions that come with growing up.

In the latest episode of The MarshyCast, Luca joined me to talk about the inspiration behind the song and why its message resonates with so many people. Rather than wishing time away, Grow Down encourages us to hold on to the curiosity, imagination and freedom we often leave behind as adults.

We also explored Luca's songwriting process and how he turns personal thoughts and experiences into lyrics that listeners can make their own. It's an honest conversation about creativity and finding meaning in everyday moments.

Away from the music, Luca shared the story of moving from New Zealand to London to pursue his dream of becoming a full-time artist. Like many emerging musicians, it's a journey that's required plenty of determination. Alongside building his music career, he's still working in a florist, proving that success rarely happens overnight.

Looking ahead, we talked about what he'd love to achieve before the end of 2026, before wrapping things up with a quickfire round that revealed a little more about the person behind the songs.

It's a conversation about ambition, taking chances and remembering that growing older doesn't always mean growing up.

🎧 You can hear the full conversation now on The MarshyCast, available on Apple, Spotify and wherever you get your podcasts.

Find me on all social media @paulswampymarsh

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When people think of Harry Aikines-Aryeetey, they probably picture explosive speed, incredible fitness and, of course, Nitro from Gladiators.

But away from the arena, Harry believes the secret to success isn't about extraordinary moments. It's about ordinary routines.

In the latest episode of The MarshyCast, we discussed why building simple habits can have a huge impact, whether you're training for elite competition, managing your finances or just trying to make life run a little more smoothly.

Naturally, with a big England match on the horizon, we couldn't resist talking football before turning our attention to Gladiators. Harry shared what it's really like preparing for filming, the discipline required to stay in incredible shape and the work that goes on long before the cameras start rolling.

One unexpected topic that united us was smart meters. We both admitted we're slightly obsessed with checking them, and Harry laughed that they've even helped settle the occasional household debate over energy use!

Perhaps the most relatable part of the conversation, though, was family life. Despite competing at the highest level and starring in one of Britain's biggest television shows, Harry was refreshingly honest about life at home. We discovered we have something in common... neither of us is really in charge!

It's a conversation full of laughs, motivation and a reminder that behind every superhero is a very normal family life.

🎧 You can hear the full conversation now on The MarshyCast, available on Apple, Spotify and wherever you get your podcasts.

Find me on all social media @paulswampymarsh