Raving in the afternoon, Belfast Guitar Festival, Nigerian food and yoga.

John finds out about raving in the afternoon, gets in tune for this year's Belfast Guitar Festival, welcomes some the nominees from the BBC Make A Difference awards onto the show and meets award winning rower Iain Kennedy who tells all about his life long love of the sport. John also explores the connections between Nigerian food and yoga while cook Paula McIntyre rustles up some oaty apple creams in the studio.