Personal Best

Bronnie Ware, author of The Top Five Regrets Of The Dying, talks to Gillian Russell about why she thinks we all need a "life/death" plan, how coming to terms with your own mortality can help you to live life to the full and what she's learned about life from those who are close to death. Mark Hazelwood from the Scottish Partnership for Palliative Care and the Good Life, Good Death, Good Grief project explains why being more open about death is a good thing and what practical steps we can all take to tackle the reality of death. You know what your IQ is but what about your BQ? Rachel Carlton Abrams, doctor and author of Bodywise, says discovering our body's intelligence is the key to looking after our health and wellbeing. Can getting to grips with our BQ give us real, lasting health and healing? And how important is it for us to listen to our mind as well as our body? Sonia Cubrillo has been reviewing Bodywise so we'll be finding out what changes - if any - she's made and whether she's learned to listen to

He's back! Gillian Russell hears more from Dr Rangan Chatterjee about his four pillars of health - eat well, move well, sleep well, relax well - and invites him to address listeners' questions about whether simple lifestyle changes could help or erase their medical conditions. Steve Miller, director of FATnosis and presenter of Fat Families, says it's time for us to start being honest about what "fat" means by making changes to our behaviour in terms of how much we eat and ultimately taking more responsibility for our own bodies. Is it possible to cure insomnia in one week? Jason Ellis, Professor of Sleep Science and author of The One Week Insomnia Cure, talks about the importance of good quality sleep and shares the best techniques to alleviate the anguish and exhaustion that a lack of sleep can bring.

Gillian Russell explores fitness and health for older mums during and after pregnancy Gold medalist Jo Pavey talks about her experiences as an older mum, how she altered her fitness regime during pregnancy and why training has now become a real family affair. Personal trainer Peter Lap explains why fitness is important during and after pregnancy, what exercise we can still safely do and what in particular older mums need to take into account when it comes to our bodies? Midwife and author Bridget Sheeran discusses the idea behind her new book Preparing For Birth: Colouring Your Pregnancy Journey, which invites expectant mums to share pregnancy knowledge and tune in to their unborn child through colouring in. Cath Mackinnon, mum of three and pregnant with her fourth child, describes how she got on when she tried some colouring in ...

Hazel Wallace, junior doctor, personal trainer and author of The Food Medic, tells Gillian Russell about the significant impact food can have on our health and explains how she learned to nourish her body and mind through what she puts on her plate. Dr Rangan Chatterjee, from tv's Doctor In The House, describes how his radical approach of getting into people's lives - and homes! - has helped him understand some of the lifestyle issues we face and how best we can make changes to improve our health and happiness. Coach and writer Jackee Holder explains the idea behind Writing With Fabulous Trees, an initiative inspired by trees - actual trees and trees as metaphors - which aims to encourage us to connect with nature, the seasons and our own curiosity.

Stress, IBS pain, exhaustion... East Lothian mum Lorraine Cunningham had reached the end of her tether so took the decision to turn her life around. She tells Gillian Russell how she's now fitter and healthier than ever and having retrained in nutrition, she's on a mission to help others and show that food can be our medicine. My TherAPPy - stroke and brain injury survivors have joined forces with the NHS to create the UK's first app review site of its kind. Clinical Lead Ruth Siewruk explains why the database was set up and stroke patient Nick describes how it's helped his recovery. New research for National Stop Snoring Week has found that over a third of couples in Scotland sleep apart because of snoring. Sleep expert Dr Neil Stanley says we all need to take snoring more seriously because it can have a major effect on our lives. If you're struggling with snoring find out how you can get a better night's sleep.

After running a marathon, taking part in a cycle challenge or fundraising for a charity walk, how do you pick yourself up when the initial euphoria wears off? Runner, GP and author Dr Juliet McGrattan shares her experiences of post challenge blues and tells Gillian Russell how we can best overcome them. Mindfulness expert and writer Dr Danny Penman explains why we need to concentrate on our breathing and learn how to do it more effectively to help enhance our health and happiness. As the temperature and pollen count rise, Dr Dean Marshall - GP and hay fever sufferer - talks about the different types of hay fever allergies and explores how best to combat the symptoms, especially if you want to continue with your fitness outside..

Body image campaigner Stephen Bell tells Gillian Russell about his own experiences of being different and explains why he's created a portrait project celebrating uniqueness by using a group of women who are all disfigured or disabled. Ahead of Face Equality Day later this month, Rob Murray from Changing Faces talks about why it's important to move beyond the physical to find happiness and confidence. What can we do as individuals - and in society - to take control, raise self-esteem and embrace our differences? Morag Hearty from NHS South Lanarkshire explains how a ground-breaking text messaging service - "Flo" - is being used to help people with depression and anxiety. Psychologist and style coach Danit Levi discusses how clothes can have a big impact on our confidence, can be empowering and can help us achieve our personal best ... but what's important isn't the fashion per se, it's about knowing ourselves beyond just that initial image we see in the mirror.

New research for National Walking Month has revealed that almost 40% of us spend our lunch breaks eating at our desks. Gillian Russell hears from Living Streets, the UK's walking charity, about why it's important to reclaim our lunch breaks and get out walking. Participants in the Paths For All "Step Count Challenge" talk about why they signed up for it, how many steps they are managing to do and whether it's changed their attitude to walking. Surviving Or Thriving? Lee Knifton, Head of The Mental Health Foundation Scotland, talks about their Survive To Thrive campaign. Why do so many of us just seem to accept high levels of stress and anxiety as the price we have to pay for keeping our lives on track and what can we all do - in society and as individuals - to move from survive to thrive? Trail Of Two Hearts: Kieran Sandwell is currently walking right round the coast of Britain - an amazing feat for anyone but all the more so given that he had a heart transplant just a few years ago. Suzy Beaumont joined

What does 50-something look like in the 21st century? Is 50 really the new 40?! Gillian Russell explores how significant it is to turn 50 and what it means psychologically and physiologically. Should you keep on striving or do you have permission now to gently give up?! New research shows that one of the biggest concerns for 50-somethings is their health. Health and wellness consultant Iain Bell (turning 50 this year!) describes what we should be thinking about in terms of fitness, health and well-being in our 50s and beyond. Soul singer Heather Small talks about what life is like in her 50s and what this decade means for her both physically and mentally. Nick and Sonia share their experiences of being in their 50s and explain what their approach to health, fitness and life in general is like now. Can blogging make you happier? Blogger Stephen Morrison was inspired to start blogging after reading someone else's blog. After losing weight he took up running and started a blog. He says blogging has given hi

With the Paralympics in Rio about to get underway, Gillian Russell explores the drive to push yourself physically when you have a disability, the importance of events like the Paralympics in inspiring others and the challenges of keeping fit with a disability. Paralympic athlete Karen Darke talks about the journey to discover what her body is capable of and why competing is important to her. Gavin MacLeod, Chief Executive Officer of Scottish Disability Sport, talks about how accessible Scotland is in terms of disability sports. Have facilities, opportunities and perceptions changed - not just nationally or internationally but at grass-route level across Scotland? Dancer Claire Cunningham shares her story of coming to terms with using crutches, how she now uses dance to show that disabled bodies aren't wrong, just different, why she has developed specific strengths through her dancing and how ultimate disability will affect everyone as we age. Mindfulness Task: Each week Helen MacRae from mindfulness char

Nakedness And Body Image Special How comfortable are you in your own skin? When was the last time you got your kit off and stood in front of the mirror?! Do you like what you see or are you self-critical, embarrassed or even ashamed? We've persuaded a handful of ordinary people to stand naked in front of the mirror and tell us honestly what they see... Dr David Hamilton, author and expert on the power of the mind and Danit Levi, body image specialist and stylist tell Gillian Russell about body confidence, why we're often so self-critical of what we see in the mirror and the effects that negativity can have on us ... plus they'll offer simple advice on how we can change our mindset and behaviours so that we learn to focus more on the positive.

Ditching The Data: Gillian Russell asks if it's time to throw away the activity trackers that register our calories/heart-rate/distance/speed and go back to basics with our exercise? Claire Maxted from Trail Running magazine is a self-confessed, former gadget junkie ... but now she's having a digital detox. Personal trainer Ross Stewart is not a gadget geek but says activity tracking can help motivate us to exercise, which can only be a good thing. Rio Legacy: What are the barriers that Muslim women face when it comes to doing exercise and are the hijab-wearing athletes in the Olympics an inspiration, helping to make sport feel more accessible? Madiha Ahmed wears a full burka and goes to the gym but is frustrated by the lack of female Muslims doing sport and exercise. She says it's not just about the clothing or whether there are enough women-only gyms - for some reason it's just not encouraged. Mindfulness Task: Helen MacRae from mindfulness charity KSD Highlands demonstrates how we can do everyday tasks m

Never mind a gym session - take yourself out to the garden and work those muscles in your own outdoor gym! Physiotherapist Jacqueline Knox tells Gillian Russell that gardening is more of a physical work-out than you might think - ideal for improving strength, burning calories and making you more supple. Just don't forget to warm up! Gardener Nicola Singleton shares her experiences of gardening and reveals how much it has helped improve her fitness and strength. Do you ever lose track of time in the garden? Fiona Thackery from Trellis Scotland takes Gillian for a walk around the Walled Garden at the Murray Royal Hospital in Perth and explains why a "flow" activity like gardening is so good for our mental well-being. We hear a lot on this programme about "inner strength" but what exactly is it and how do you know if you've got it? Commonwealth Games cyclist Lee Craigie tells Dan Holland about the occasions she's needed to find inner strength, both on and off the bike.

Gillian Russell explores why increasing numbers of people are opting for fitness holidays and asks to what extent improving your fitness and health is important to you when you're away on a break? Surf the net and you'll find everything from boot-camps to yoga retreats, from running in the Alps with your athletics pals to cycling with your family round Italy. Travel journalist Robin McKelvie talks about the range of fitness and health holidays available and why more people than ever are choosing wellness tourism. Nicki McGregor and her daughter Lucy share their experiences of two family cycling holidays in Europe, yoga instructor Charlotte Esme Turner explains why people opt for holidaying at a yoga retreat and recruits at The Camp talk about why they've chosen a boot camp for their summer holidays...