Episódios
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Kat shares a powerful reminder in this solo episode that you are not your thoughts. In every talk she delivers, she asks the same question and urges you to do the same “What is one of the first thoughts that you have when you open your eyes?” Kat shares why this question is so important, and you need to start taking note of these thoughts and how they impact your day.
KEY TAKEAWAYS
The thoughts you have first thing in the morning are shaping your day. Thoughts create actions, behaviours and your feelings. Negative thoughts have an evolutionary advantage to protect you, but in day to day life, they are sabotaging your growth and potential. When we believe every thought we have, including the negative ones, that’s when we impact our self-esteem and progress. You can’t stop your thoughts, but you can notice them without becoming them.BEST MOMENTS
“Those thoughts are shaping your entire day”
“The job of this voice is to protect you and keep you safe, but often that voice can end up sabotaging you”
“I have got to a point now where I recognise those thoughts and I don’t let them control me or my actions”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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Kat talks with Allen Johnson who shares his tough love approach to breaking unhealthy cycles, making sustainable lifestyle changes and being a positive role model for children. He shares his personal story of overcoming family challenges and gives practical advice on movement, accountability and raising your standards as a parent.
KEY TAKEAWAYS
Many parents neglect their own health while claiming to prioritise their children, missing the connection between self-care and effective parenting. Breaking large health goals into smaller, manageable steps is essential. Start with one meal improvement, one 10-minute workout per week or reducing alcohol consumption gradually, instead of attempting complete lifestyle overhauls. Tracking your habits creates awareness and accountability, many people overestimate their healthy behaviours until they actually document them. Practising gratitude and appreciating life itself can shift your perspective. Allen suggests comparing your life's value to material wealth: if you wouldn't trade tomorrow for a million pounds, why aren't you treating each day as the precious gift it is? Digital distractions, particularly phones and social media, are destroying quality time and relationships and stopping people from investing in their health. These "easy now, hard later" choices lead to long-term dissatisfaction. Movement is the foundational habit that creates positive ripple effects throughout your life so find physical activities you genuinely enjoy to build sustainable consistency, leading to better mood, energy, relationships, and self-image. Start with micro-commitments to overcome inaction; a 5-minute daily walk with your kids or 10 minutes at the gym can break the "all-or-nothing" mindset that prevents many people from beginning their health journey. Alan shares how growing up with an alcoholic father and challenging family dynamics fuelled his passion to help others transform their lives.BEST MOMENTS
"If someone was to give you like a million pounds, would you be happy and excited? And of course you would be... Would you accept that million pounds if you couldn't wake up tomorrow? Of course answer is gonna be no. So then why aren't people treating their life like that?"
"There's a saying that hard now easier later or easy now, hard later and I think most people are choosing easy now, hard later. It feels easier in the moment... but in the medium to long term, you are only gonna be gaining more weight, feeling worse about yourself."
"Whenever I step into that gym and train my body hard, I always walk out of that gym feeling 10 times better than when I walk in. And that's why movement, exercise, workouts, whatever you wanna call it, is such a powerful habit to embed into your lifestyle."
"What did you come here for? Did you come here to just survive? Or did you come here to really, really live a great life, and I definitely know that I wasn't put on this earth to have an average life."
"Stay consistent for long enough, and that's how you get life changing results."
ABOUT THE GUEST
Allen Johnson, dad of two young boys based in Essex, who helps other parents work smarter with time & become an inspiring, energetic role model model for their children inside his transformation programme ‘Reach Your Peak’.
Follow Allen on instagram.
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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In this episode, Kat talks about the 10 things she has learnt by setting herself the challenge to run every day, for 100 days. Whether you are a runner or not, these lessons will still apply to you as Kat talks about why you can change more than you think when you commit to doing something small every day.
KEY TAKEAWAYS
No matter what habit you are trying to create, you just need to start. Once you do, you will build momentum and motivation to continue. We have all broken so many promises to ourselves, but by creating a small every day habit and sticking to it, we are honouring a promise to ourselves. Progress isn’t just about your best days but your average ones too. Making one positive habit change begins a ripple effect on the rest of your life, this is the power of habit.BEST MOMENTS
“Honestly, it’s changed so much more than my fitness”
“It was reminding me that action beats overthinking”
“I started running because I wanted to honour the promise to myself”
“The best thing you can do is just begin”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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Kat speaks with Rick Lorenzo, who challenges the traditional work week with his day one to seven philosophy. Rick shares how he broke free from the 9 to 5 life and started his own business. Their conversation explores societal expectations, from career choices to family planning and the importance of authenticity and kindness. Anyone listening to this episode, be mindful of your conditioning and your views and ask yourself, is it possible for you to have a completely different life in just a year?
KEY TAKEAWAYS
Rick's day one to seven philosophy reframes the traditional workweek, advocating for flexibility in when and how you work to create a life that aligns with your authentic self rather than conforming to societal expectations. The pressure to conform to conventional life paths (education, career, marriage, children) can lead to misalignment with our true values and desires, creating unnecessary suffering that often only surfaces during major life changes. Creating space for self-reflection is important and Rick and Kat both share how journaling and quiet contemplation help them recognise misalignments between values and daily choices. Getting comfortable with being uncomfortable is essential for anyone seeking change; Rick had to embrace uncertainty rather than clinging to false security to create the life he has now. Building a business culture based on trust, output rather than hours and genuine care for employees' wellbeing creates loyalty and productivity. Rick's team has had no staff turnover in seven years! Traditional ideas about legacy and ownership often distract from what truly matters such as experiences, relationships and making a difference while you're alive rather than accumulating stuff. Giving without expectation, whether through kindness, time, or opportunity, creates unexpected returns through connections and growth, a principle Rick learned from "The Go-Giver." Being mindful of our biases and judgments allows us to approach others with empathy, recognising that everyone's life experiences shape their choices and behaviours in ways we may not immediately understand.BEST MOMENTS
"The whole point of being a human being is we do have the choice to actually do what we wanna do, when we wanna do it, as long as we can feed ourselves and look after ourselves. And that freed me up so much."
" Well, that win-win sort of mindset means you're expecting something in return. If you can make somebody else win without any expectation... the universe has a way of paying you back in so many weird and wonderful ways."
"I think one of the things I'd like anyone who's listening to our episode today to kind of think about is just to be mindful of your own conditioning and your own views... it is possible in 2025 to have a completely different life?"
"The biggest buzz I get out of doing is when you show someone kindness and you get a smile back. Giving is a gift, literally gives you a good feeling. So give to people, be kind every day."
ABOUT THE GUEST
I look back at life, reflecting on the rules and guidelines given to us from a young age. Study, get a job and save for retirement. Years later, when I was broke and had no real career prospects in my late 40's, all I heard was that it's too late for me. The best I could expect was a low level sales job, to keep me fed and sheltered. All conventional wisdom indicated it was over for me. This fueled me into rethinking everything. The average life expectancy of a job today is 4 years. I had nothing to lose. So I started my own path, knocking shop doors, selling one product.. the start of a business. Fast forward 11 years, I have changed how I look at time and how I spend it. No weeks, no weekends.. just day one to day seven, with choices to do anything on any of those days. Unshackled from the norms, I can use my time (which is the most valuable and unknown) asset I have, in a way that works for me.
Connect with Rick on Linkedin
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat speaks with David Harkin, CEO of 8 Billion Ideas, about his viral LinkedIn post about his phone detox. David talks about the impact constant digital connectivity was having on his life, including his performance as a CEO and father. He shares how setting boundaries with phone use and creating phone free periods, helped him regain focus and presence and build healthier relationships with his loved ones and technology.
KEY TAKEAWAYS
David's phone detox revealed that only 1-2% of notifications were truly urgent, we all overestimate the importance of immediate digital availability. Implementing 'batch processing' of communications at specific times of day can dramatically reduce the mental load of constant interruptions. Schools' communication strategies are adding to parents' digital overwhelm with multiple platforms and frequent updates, another source of micro-doses of stress. Starting Mondays with personal time (e.g no meetings before 10 AM) sets a positive tone for the entire week and creates space for creativity and strategic thinking. Creating a phone me culture at work can reduce the thousands of unnecessary messages exchanged, streamlining communication and improving focus. Removing work apps from your phone during weekends or designated periods creates crucial boundaries that protect personal time and mental space, too. Constant notifications interrupt creative flow, particularly for tasks requiring longer concentration, significantly extending the time needed to complete them. Finding your third dimension beyond work and family, like running, learning piano, or reading, is essential for personal wellbeing and maintaining energy for other areas of life.BEST MOMENTS
"I was realising something's gotta change here because I'm sitting here reading my 8-year-old boy a story and I'm thinking about work and I can't stop thinking about work. I'm in two places at the same time."
"What I found interesting was when I turned the phone back on, there was a billion notifications there, but really the stuff which was urgent, you're talking about one or 2% of the stuff."
"I'm dyslexic as well, so it's not very helpful having that constant interruption when you're trying to write emails or get into a flow state of thinking."
"I think it would be great to see quick phone calls coming back into fashion again and using that as a way to get quick answers from people so we are not falling into the trap of just waiting for an update."
"Being present is one of the most beautiful things I've ever experienced. I feel like we're creating a better quality experience for people who are listening. It's more enjoyable for both of us to have this conversation."
ABOUT THE GUEST
David Harkin is a husband, father of three, and CEO of 8billionideas—a global education company delivering its Critical Curriculum to over 500,000 students in 25 countries. A recognised leader in education, he’s delivered two TEDx talks: "Can a 4-Year-Old Change the World?" and "How We Can All Embrace a World-Class Mentality." Ranked 8th globally by ISC Research, he’s received multiple awards, including the EduFuturist Award. Formerly at IBM, David led a multi-million-dollar business by 24 and earned the CEO Award. Outside work, he’s Vice President of Sevenoaks Vine CC and a passionate cricketer.
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8billionideas
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat is joined by Luke, a former workaholic whose perspective shifted after a realisation about his relationship with his children. Luke talks about how this change in perspective redefined how he viewed success and why creating a balance in all areas of life is important. He also shares with Kat why making genuine connections matters, how to be more present and how he creates a family first culture in his team.
KEY TAKEAWAYS
Luke's wake up call came when his young son wrote 'Daddy, I got my swimming certificate today. Are you proud of me?' on a whiteboard because he knew he wouldn't see his father that day. Success doesn't have to mean sacrificing family time for your career. Luke went from earning a high salary with no time for family to making 40% less but being present for all his children's important moments. Constant goal setting and a "next big thing" mentality can create perpetual dissatisfaction; when you achieve one goal, you immediately look for something bigger rather than appreciating what you've accomplished. Luke deliberately creates a "family first" culture in his workplace, telling employees not to take holiday days for their children's events but to simply attend them. Men particularly struggle with communication and mental health, creating environments where phones are banned naturally encourages meaningful conversation and connection. Staying present rather than obsessing over future achievements reduces pressure, enables smarter choices and creates consistency while making the process more enjoyable too! Extreme challenges (like ultramarathons) driven by ego can lead to misery and disappointment; Luke found greater fulfilment in simple experiences like walking with his son or dinner with his daughter.BEST MOMENTS
"When I came home, my son had written on the whiteboard 'Daddy, I got my swimming certificate today. Are you proud of me?' The reason he'd done that is because he knows he's not gonna see me. I was sat in my front room bawling my eyes out. This is not who I wanna be."
"For me, goals now are 'I'm gonna go for a walk with my son' or 'Me and my daughter are gonna go out for dinner together.' These are more important goals, really short term things, but I don't write them down. I just make sure they happen."
"I think if you blame other people for mistakes or you've got excuses for you not being where you want to be, then it's quite a loser mentality. I've always tried to blame myself for things."
"If you take a break from worrying about what you don't have and then focus on what you do have, I think it just makes you a lot happier by focusing on the present."
"A lot of people, success for them is having a lovely car, a massive house, lots of money. Whilst all them things are great, that's not what success looks like to me. Mine is being able to take my son to a swimming lesson."
ABOUT THE GUEST
Luke is the Director and Founder of Marble Recruitment and Co-Founder of Balance Wellness Club. One of his biggest regrets in life is that he prioritised work over spending time with my family and this is something he has been trying to remedy over the last 2 years since setting up Marble Talent Group.
Connect with Luke
Check out Balance Wellness
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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This episode is with Kat West who works in the events industry. She talks about how she manages to balance high performance living whilst being a present parent. She shares why maintaining good health and wellness practices are essential in creating and maintaining this balance, as well as why intentional habits create success in professional and family life.
KEY TAKEAWAYS
Kat maintains consistency in her exercise routine despite her demanding schedule, finding that these small daily habits provide the essential foundation for her work performance and family energy. Rather than viewing children as obstacles to fitness, Kat brings them to CrossFit sessions, creating bonding opportunities while normalising exercise as an a part of family life. Throughout parenting, Kat discovered the importance of building community connections and asking for help without hesitation, something she initially resisted. During her exercise sessions, Kat gains mental clarity that generates innovation and creative problem solving strategies for her leadership role. Kat's early rising habit creates essential prep time before family demands begin, allowing her to shift from reactive to intentional living despite juggling twin toddlers and a six-year-old! Despite her discipline in other areas, Kat acknowledges her ongoing struggle to establish healthier boundaries with technology during family time. This is a challenge which needs continuous conscious effort from many of us. Working within Assemble Group's wellness focused culture has reinforced Kat's personal wellbeing practices through like minded colleagues who share similar values around health. By exposing her children to diverse activities from swimming to CrossFit, Kat deliberately cultivates their adaptability and confidence, qualities she believes will serve them in navigating an uncertain future.BEST MOMENTS
"I decided to go back full time because actually I needed that for myself mentally and I needed to be the best version of myself for them."
"Sometimes I do feel kind of like a superhero and also that people are coming to you for guidance and expertise, and it's quite a nice position to be in."
"I do exercise more for my mental health probably now than I do to lose a few pounds. I like to stay fit and healthy for me, my family, for my work. It's important, that email can wait."
"When you are with your children, doing things, be present. One of my bad habits is looking at my work phone weekends and things like that, but I'm really making a conscious effort to put that down."
ABOUT THE GUEST
With over 15 years of experience in the events industry, specialises in the MICE sector, sourcing exceptional venues for global brands. Katherine’s career began at MCI, a leading global events agency, where she was responsible for sourcing venues for major international clients. Katherine then moved to In2Events, where she established and led the venue sourcing department, developing key procedures and implementing systems such as Venue Directory to streamline sourcing, reporting, and trend analysis.
In addition to agency-side expertise, Katherine brings valuable hotel-side experience, having worked both on-property and as an account manager for a luxury hotel brand.
Currently, she is heading up Venufindr in partnership with Asembl, overseeing global venue sourcing, building and training a high-performing team, and leading the adoption of platforms like Cvent. Another service Venufindr offers is consulting with hotels and venues, advising on strategy to increase revenue and improve MICE business conversion.
Venufindr
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat is joined by Nick Grayson, the chair of Future Farmers of Yorkshire, to talk about digital dependency and finding balance. Nick shares his experiences from smartphone addiction and mental health struggles to developing habits that revitalised both his farming business and family life. They discuss how stepping away from screens and prioritising mental wellbeing can dramatically improve productivity, relationships and your life.
KEY TAKEAWAYS
Nick now has boundaries around phone use, such as no phones at dinner, bedtime or first thing in the morning. He found this has transformed his family relationships and helped him become more present as a Dad to his three sons. By putting down his phone, Nick gained credibility with his children when setting boundaries for their screen time, resolving the contradiction they had previously pointed out in his behaviour. The farming culture often glorifies excessive work hours as a badge of honour, but Nick discovered that stepping back and creating mental space actually improved his clarity and decision making on the farm. Nick transformed his morning routine by replacing social media scrolling with a phone free walk after school drop off, helping him rationalise and prioritise his day without beginning in a negative mindset. Despite the physical demands of farming, Nick found that different types of exercise provided critical mental health benefits that his farm work couldn't offer. Nick broke through isolation by establishing a regular gym routine that created a valuable community outside farming, giving him new energy and perspectives from people from different walks of life. Nick shifted his motivation for exercise from purely aesthetic goals in his youth to primarily mental health benefits in his current life, physical appearance improvements are a bonus!BEST MOMENTS
"This toxic mentality in farming where people wear it as a trophy, how many hours they can work... ultimately that's no good. You're sometimes flogging a dead horse, you sometimes need to take a step back."
"We are over consuming and under producing and what can happen when you have too much information is you actually don't have any clarity, and you can start to really jump on this bandwagon of negativity."
"What if somebody messages me and I don't reply straight away? Well, they can wait, it's not the end of the world if I don't reply within two minutes."
"You've got to look at your priorities and you'll find that if you make time to do something that's not involved with your business or your farm, everything else when you get back will seem so much better and more achievable."
ABOUT THE GUEST
Nick Grayson is a fourth-generation farmer who runs Nether Haugh Farm, located near Rotherham, South Yorkshire, alongside his wife, Carys, and their three sons: Arthur, William, and Thomas. The Grayson family has farmed the 200-acre site since 1939. They operate a mixed farming enterprise, raising Aberdeen Angus cattle, pedigree Saddleback pigs, sheep, and are renowned for their traditional Christmas turkeys, a practice they've maintained for nearly a century. Everything is sold direct from the farm and can be purchased at Nether Haugh Farm
Beyond farming, Nick serves as the Chairman of Future Farmers of Yorkshire, an organisation dedicated to supporting the next generation of agricultural professionals through mentorship and networking opportunities.
YASABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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In this solo episode, Kat talks about journalling and why writing down your thoughts and feelings can be powerful. This is something that previously Kat didn’t give much merit to, which can often be the case with popular wellbeing ‘tropes’, but by trying these things, we might find they help us. Kat shares the positives she has found by journalling and why you should try it too.
KEY TAKEAWAYS
If we can forget negative assumptions about popular things in the mental health and wellbeing space, it gives us the opportunity to try things that might help us. You get 5-10k of thoughts every single day and how you work through these and process them matters. Most people are overconsuming information in life and not producing, largely due to our phones, the internet and an excess of options. If you are trying to find clarity in your thoughts, rather than talking to others, you can put all of these thoughts onto paper. This can stop you from getting into a cycle of negativity. First thing in the morning and last thing at night are great times to journal, keeping a notebook by your bed can help make this a habit. Your experience of life will transform in a positive way when you can control your negative thoughts and journalling is the perfect way to do this.BEST MOMENTS
"I think that we have so many thoughts and beliefs and often negative associations with these words that we don’t even give them the time of day”
“From the minute you wake up, to the minute you go to sleep, there’s a lot of things going on in that brain of yours”
“We are overconsuming and overproducing.”
“When I can start to feel myself talking negatively, starting to overthink things I just start to put those thoughts and those words and ideas down on paper”
ABOUT THE GUEST
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat speaks to entrepreneur Charlotte Carter, who shares how she built multiple businesses, from her successful bag brand Carter Bags to developing a new collagen supplement business. Kat and Charlotte explore entrepreneurship, resilience, mental health and the power of movement, giving advice on creating habits, building confidence, overcoming overwhelm and creating success on your own terms.
KEY TAKEAWAYS
Charlotte discovered that taking calculated risks and developing positive habits became her route to change. Despite criticism from those around her, she consistently found success by trusting her instincts and embracing uncertainty. Throughout her entrepreneurship, Charlotte learned to recognise when something wasn't serving her anymore. After struggling with mood fluctuations throughout her life, Charlotte sought help and received a PMDD diagnosis. This meant she could address her mental health through proper support, supplements and exercise, dramatically improving her focus and emotional balance. Running has helped Charlotte in many ways, not just physically but for mental clarity too. She discovered that around the 6-7 kilometre mark, her mind finally quieted, allowing her to escape the constant mental load of business and life. Charlotte's approach to managing overwhelm evolved through necessity. She developed a system of creating detailed lists on her phone that help her compartmentalise problems and develop actionable solutions when she feels most stressed. The ripple effect of positive habits became evident in Charlotte's life when she noticed running also decreased her desire for alcohol and improved her nutrition choices, creating a cycle of well being. When launching her bag business, Charlotte faced significant scepticism about entering a competitive market but despite limited resources, she created a unique product that influenced high street designs. Charlotte's experience building multiple businesses taught her that overwhelm cannot be tackled all at once. She learned to prioritise problems, compartmentalise challenges, and create space for clear thinking.BEST MOMENTS
"I've always found that being in periods of my life where I found myself being really unhappy is where I've taken the biggest risks and people have said to me, 'You should not be doing that,' and I've totally ignored them and done it and good's always come out of it."
"I can overcome everything, but the reason why we feel like we can't is because we get overwhelmed and we get in a state of panic and stress. When you are in that state of stress, you can't think outside the box, you can't look at different solutions."
"Your imagination is a preview of life's upcoming attractions... If you can't stop thinking about something, it's this kind of prod to say, look, you need to pay some attention to this."
"I think we're not very good at reading those signs. Like if we get a feeling inside of ourselves... my body's been telling me things and I haven't listened to it because I haven't known how to listen to it."
"One thing I've noticed, it isn't until I get to about six or seven kilometres that I start to realise my brain's gone quiet and I'm just focused on breathing, and I'm focused on just putting one foot in front of the other."
ABOUT THE GUEST
Charlotte launched CarterBags.com on shoestring budget and have generated thousands of sales through organic LinkedIn marketing. She started CarterBags.com to solve the age old problem of not being able to find a practical and stylish ladies’ laptop bags which are also chic.
Through growing her own business she has developed a wealth of knowledge around digital marketing including personal branding, social media, social selling, SEO, Shopify design & build, product design, analytics and has an extensive background in sales 💖 which naturally led to the launch of MadAsaBoxOfFrogs.co.uk her marketing agency.
In my quest to learn more about product based businesses she has launched a product based business podcast called The Obsessed View. You can check it out at TheObsessedView.co.ukABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Join Kat in this solo episode as she talks about the topic of overthinking and how it may be sabotaging your life. Overthinking comes up in almost every talk that Kat delivers and is something she has suffered with personally for most of her life. Kat shares strategies to help you if you are an overthinker and talks about the impact overconsumption of information, as well as other people, can have on our susceptibility to overthinking.
KEY TAKEAWAYS
Overthinking is something Kat has struggled with in her own life. It’s not surprising it is so common for many of us as we are consuming more information as humans than ever before. It can be helpful to use the tools on your smartphone that show you how much information you are consuming and see if that correlates to your overthinking and mood. Kat finds that she struggles more with overthinking when she hasn’t been taking care of herself and has been overconsuming information that isn’t helpful to her brain. Human beings love to share problems and most of us love to give advice and help where we can, but this can lead to overthinking and making unhelpful decisions for ourselves. Writing your thoughts down is one of the best ways to deal with your overthinking. Overthinking can lead to feelings of self-doubt and procrastination, so being able to combat it in helpful ways is really important.BEST MOMENTS
"Overthinking comes up in pretty much every talk that I deliver”
“We are consuming more information than we’ve ever consumed before”
“Have a look in your device at the different applications and tools that can show you how much information you are consuming”
“As human beings we love to share each other’s problems, we love to give advice”
“One of the greatest things you can do for yourself if you find yourself overthinking and experiencing a lot of self-doubt…write your thoughts down”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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After being made redundant from Hilton Hotels during the pandemic with a new mortgage and young child, Jody Hayes transformed the crisis into an opportunity by launching his own business managing operational logistics for professional sports teams. When later facing another setback, Jody pivoted again by creating the Elite Sports Hotel Academy. In this episode, Jody and Kat discuss habit building, resilience, embracing change and how to find opportunities in life's challenging moments.
KEY TAKEAWAYS
Jody's redundancy from Hilton Hotels during the pandemic became the catalyst for starting his own business. When faced with uncertainty, Jody used a wall covered with 50 sheets of A4 paper as a makeshift whiteboard to brainstorm and visualise his business plans. He used the energy behind his anxiety to create a plan. After losing his biggest client, Jody had to adapt by pivoting to create an innovative online platform. The Elite Sports Hotel Academy was created, a digital solution that helps hotels better serve sports teams while creating a new revenue stream for Jody. Jody initially resisted the idea of digital transformation because it wasn't his original concept. Even though he was already an experienced entrepreneur, he still struggled with change. We can all gain time and avoid procrastination by putting boundaries in place with our phones. Scheduling in time blocks for set tasks has helped Jody be more productive and avoid time wasting often caused by switching tasks. Jody has built and sustains his resilience with small positive habits including mindful tech use, exercise, a better diet and quality family time.BEST MOMENTS
"I think when we look at loneliness becoming one of the biggest challenges facing our society, you are actually massively contributing more than I think you realise."
"When I reflect back, whilst I wasn't as calm as I could be, I still needed to provide for my family... after the initial shock, it was like let's calm down about this and let's start planning."
"If you have an idea or knowledge or expertise that you want to share, but you're too afraid to share it, you're doing a disservice to all of these different groups of people who will benefit."
"I have turned off all of my notifications on my phone. I control my phone, my phone doesn't control me and that's been so helpful for me."
ABOUT THE GUEST
Jody Hayes is the founder and driving force behind Haythorn Sports & Events, one of the UK leading providers of professional sports team logistics. With a extensive background in the worlds of Sport and Hotels, Jody has built a reputation for excellence in planning, logistics and execution.
After graduating from the University of Chichester with a Sports degree, Jodys near 25 year career journey has seen him work for the Goodwood Estate, Southampton FC and Hilton Worldwide amongst others.
His knowledge, drive and passion led him to founding Haythorn Sports & Events during the early stages of the pandemic and the business now in it's 5th year, has continued to grow and thrive ever since.
Haythorn Sports
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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In this episode, Kat speaks with Dan who shares his number one positive habit. He talks to Kat all about the importance of sleep hygiene and the routines he has created to ensure he gets the best quality sleep possible.
KEY TAKEAWAYS
Sleep is something Dan has previously undervalued, particularly in his early 20s. It's important to understand that rest isn’t something you have to earn. Many of us can’t control the length of sleep we get due to other commitments such as caring for young children, but what we can control is sleep quality. Blackout blinds, a sleep mask and a bedtime are three key rituals that Dan sticks to in order to maintain good sleep hygiene. One of the best things you can do for your mental health is to have a consistent bedtime and wake up time. Sleep procrastination can be something that creeps in for many, particularly for parents and anyone with a busy lifestyle. Dan encourages everyone to embrace the joy of missing out and value your sleep quality more than something like a TV show. Being aware of your time and how you spend it is key to creating any positive habit or routine.BEST MOMENTS
"A lot of us want to improve ourselves, a lot of us know what we could do, but we don’t do it”
“I’m not always in control in the length of sleep I get but I am at least in control of the quality”
“My sleep hygiene is really important to me”
“Going to bed at the same time and waking up at the same time is one of the best things you can do for your mental health”
“I have embraced JOMO as I have got older, the joy of missing out”
“I try not to touch my phone after 8pm”
ABOUT THE GUEST
Dan Osman is a Health & Wellbeing Consultant, and Performance Nutritionist. Speaker, Health Writer and Podcaster.
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Join Kat as she explores the world of beans with Amelia Christie Miller, founder of Bold Beans, in this episode about revolutionising our relationship with food. From a hungover morning in Madrid to creating a movement that is changing how we think about beans, Amelia shares her journey of building a premium brand that's taking the UK by storm. Learn how this simple food could be the answer to better mental health, sustainability and why some of the biggest names in food retail are taking notice. This episode will challenge your preconceptions about beans and might just change how you think about your next meal!
KEY TAKEAWAYS
Amelia's ‘bean awakening’ came during her time in Spain, where a jar of quality butter beans transformed her perception and sparked a mission to change how the UK thinks about beans Through her work in food sustainability, she discovered beans were not just delicious but could help solve major environmental challenges like soil erosion and food security Her experience watching top chefs choose beans over fake meats showed her there was a gap in the market for premium, quality beans that could revolutionise plant based cooking As a founder, she learned that maintaining positivity in the face of larger competitors copying her product was crucial, focusing on building community rather than dwelling on setbacks Her approach to marketing has been built on the surprising power of customer obsession because people becoming genuinely excited about beans has created organic growth through word of mouth She's observed that the biggest barrier to bean consumption isn't the beans themselves but people not knowing what to do with them, leading to her focus on accessible, delicious recipes In running Bold Beans, she's discovered firsthand how having beans readily available has improved her focus, productivity and eating habits Despite being a premium brand, she believes making beans "cool" can have a trickle down effect that benefits everyone, similar to how avocados became mainstreamBEST MOMENTS
"I was horrified about the idea that we were eroding all of our topsoil and in the future we wouldn't have any healthy soil to farm from. So all roads just led to beans."
"I think the biggest problem in our food culture is this obsession with convenient foods rather than, unlike the Mediterranean countries where food and eating and cooking is so innately part of their everyday life."
"One of our values is 'full of beans,' which is about positive energy and feeling positive... The irony is if you are full of beans, you are full of beans."
"I think it's one of those things where people sort of find it entertaining, people becoming obsessed, and it's actually become an amazing marketing approach for us."
"We have lost touch with that connection with where food comes from and what we're actually putting in our bodies."
ABOUT THE GUEST
What started with a hungover epiphany eating Queen Butter Beans straight from a jar has grown into Amelia's mission to make the world bean obsessed. Bold Bean Co is now stocked in Waitrose, Tesco, Sainsbury's and Ocado, selling award-winning jarred beans and gourmet baked beans to those looking for healthy, natural and crucially, uncompromisingly delicious food.
Through her content, Amelia shares candid insights on startup life, navigating leadership while embracing femininity, building purpose-driven brands, and why beans are both our past AND our future.Bold Bean Co Website
Instagram
LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Join Kat in this episode as she talks about the power of 10 minutes. A simple idea, Kat explains why this can be such a transformative habit to create and will change the way you go about creating any positive habit in the future.
KEY TAKEAWAYS
One of the biggest self limiting beliefs is the lack of time. If you are told by someone that they do not have enough time, ask them how much time they need. You will be surprised by their answer. Because of the way most of our lives are, it can be a challenge to make time for the things that give us energy and sustain us to be higher performing in all areas of our life, so we choose not to do them. Telling yourself that you only need to do 10 minutes makes it much easier to execute and build positive habits. Don’t underestimate how powerful consistently doing 10 minutes of something can be to your life. This is all about giving yourself permission to spend that 10 minutes on something for you, to help create a positive change in your life.BEST MOMENTS
"When did you last say I don’t have time?”
“The reality is that most people are doing nothing”
“All it is, is 10 minutes, just 10 minutes”
“The impact of doing anything for 10 minutes regularly, ideally daily, is huge”
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat is joined by David Beswick, a leader in the events and technical production industry. From navigating imposter syndrome to mastering the art of vulnerability in leadership, David shares his journey of personal and professional development, including his transformation from a self described ego driven manager into a vulnerable, growth minded leader who champions continuous learning and team empowerment. The conversation also explores the psychology of confidence, the power of incremental progress, and the crucial importance of setting boundaries in both business and personal life.
KEY TAKEAWAYS
Confidence can often mask imposter syndrome, but acknowledging this duality is crucial for authentic leadership. David reveals how embracing vulnerability and being honest about our struggles can actually strengthen our leadership presence and connect us more deeply with others. The most effective path to achievement isn't about massive leaps but rather breaking down goals into manageable steps. Just as you wouldn't attempt a marathon without training, success in business and life requires systematic, incremental progress. True leadership isn't about doing everything yourself but rather facilitating and empowering others to excel. David shares how letting go of control and trusting your team can lead to better outcomes and prevent burnout. Setting clear boundaries, especially with technology and work hours, is essential for maintaining high performance. The most successful leaders often have the strongest boundaries. Personal development shouldn't take a backseat to business development. Leaders who invest time in their own growth and learning are better equipped to guide their teams through challenges and adapt to change. Building confidence comes from embracing both success and failure as learning opportunities. David emphasises the importance of analysing what works, even in apparent failures, to create continuous improvement. Authenticity in leadership means being comfortable saying "no" and prioritising self care without guilt. This approach actually leads to better decision making and more sustainable success.BEST MOMENTS
"I'm sitting here churning this out, I've learned this the hard way, I've gone into scenarios where I'm full of energy and I think that I know exactly what I'm going to do and I try and execute and I'm like, I'm not prepared for this."
"Your job is not to do everything, your job is to facilitate everything to happen in that organisation, to guide it, to support and empower other people to do what your goal is."
"When I'm at work, I'm a beast, I work. But when I'm at home, I'm at home."
"If you're not adapting and not staying relevant, you'll perish. We've suffered with that because we've been complacent."
ABOUT THE GUEST
With 26 years in the live events industry, my passion has only grown stronger. Starting as an apprentice fascinated by the technical side, I quickly moved on to running events for blue-chip clients. This led to organizing meetings and eventually becoming a project manager.
Promoted to Southern Live Events Manager, I honed my client management skills and expanded my supplier network. Despite leading a senior office-based team, my heart remained on-site, driving me to embrace a production manager role as part of my director position at X3 Solutions.
I leverage my technical expertise and design flair to create unforgettable AV experiences for events of all sizes, worldwide. My goal at X3 is to ensure our clients get the best solutions for their events.David Beswick LinkedIn
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat is joined by Celine who shares her extraordinary journey of resilience and transformation during the COVID-19 pandemic, where she lost 99% of her language school business. Rather than succumbing to despair, she emerged stronger, eventually building a successful business group and winning awards. Through candid conversation with Kat, Celine reveals how positive habits, mindset shifts, and celebrating wins became cornerstone practices that not only saved her business but revolutionised her approach to leadership.
KEY TAKEAWAYS
Celine transformed her response to COVID-19 from initial fear to purposeful leadership after a friend asked her "who do you want to be in this situation?" - a question that sparked her leadership journey. She discovered the power of 'all or something' during the pandemic, shifting away from her previous all-or-nothing mindset to embrace smaller, consistent actions in both business and personal practices. Her implementation of celebrating the wins at the start of every meeting revolutionised her company culture, creating measurable improvements in team morale and engagement, as evidenced by recent anonymous culture surveys. Celine established non-negotiable daily practices like meditation, walking, and yoga before COVID hit, which became crucial anchors in helping her maintain stability while leading her team through the crisis. She overcame limiting beliefs about being a woman in business and 'being bad at maths', realising she could build a successful business group by embracing her authentic leadership style and surrounding herself with complementary talent. Through applying the Stockdale Paradox principle during COVID, she maintained an unwavering faith in travel's return while being realistic about immediate challenges, helping her preserve her business until recovery. Following the pandemic, Celine took bigger risks than ever before, acquiring three businesses to form a group, achieving more growth than her original pre-COVID trajectory would have allowed. Her journey through menopause and COVID led her to reject what businesswomen often feel like they should be doing, instead embracing a more authentic approach to business leadership that acknowledges the whole person rather than trying to fit a traditional business mould.BEST MOMENTS
"I can just be me and I don't have to be good at everything if I've got really great people around me, I don't have to be cutthroat, I don't have to be a business whiz."
"When you look back, you think those first couple of weeks of COVID, it was such a weird time, wasn't it? Because nobody knew what was happening."
"All of our meetings always start with celebrating the wins, you literally see and feel the energy, even on a team's meeting and definitely in the room, it sort of elevates everybody."
"Life doesn't have to look like what you thought it did or what everyone else thinks it does."
"I thought I had to be somebody else in order to be successful in business."
"All part of that, who am I going to be through this? I think I realised, well, I'm going to have to really look after myself and I'm going to have to make sure that these are my non-negotiables every day."
ABOUT THE GUEST
I have been in this business for longer than I care to remember. Language learning and teaching have always been more of a passion to me than a job. I feel strongly that the experience that the young people have with us is one that they will remember for a very long time and what I love about our team is that we all care about what we do.
English is an ever more important language in the world and yes, it is a huge benefit to these young people to come to the UK to learn it. However, I believe that it is also a huge benefit to them to experience a different culture, be away from home and have to cope with all that it entails and meet and befriend people their own age from all over the world.
Celine is the Founder and Group CEO of the UKLC Group, leading providers in language programmes in the UK and Ireland for students of all ages.
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat chats to Darren Lloyd, who talks about hitting rock bottom at 24 stone with type 2 diabetes and losing half his body weight through ketogenic living and intermittent fasting. Kat and Darren also discuss career resilience, relationship challenges, and how making one significant change can create a positive effect across all aspects of life.
KEY TAKEAWAYS
Career satisfaction comes from finding alignment between personal values and professional impact. Darren found his sweet spot in EdTech, combining sales success with meaningful contribution to education. Traditional weight loss methods often fail because they don't address the return to old lifestyle habits. Darren maintained a steady weight loss of about a stone per month through a complete lifestyle redesign. Understanding the relationship between carbohydrate intake, insulin, and weight gain was transformative for Darren, his research revealed how modern eating patterns contribute to obesity and diabetes. Drastic health transformations require thorough research and a personalised approach. Darren's success came from extensive study of ketogenic living and intermittent fasting. Mental health and personality can be significantly impacted by physical health and Darren regained his outgoing nature and positive outlook after his weight loss. Seemingly healthy choices like fruit can be metabolically problematic still. Replacing office snacks of Toblerone with grapes and bananas still caused insulin spikes and liver fat storage. Progressive fasting can be sustainable - starting with 16:8 fasting, moving to 18:6, then incorporating weekly 48-hour fasts, and monthly 3-5 day fasts showed how the body adapts gradually. Darren's relationship breakdown led him to meet his current wife and build a happier life, sometimes better things come from bad situations.BEST MOMENTS
"Food doesn't have to be the driver of life, you can still enjoy it... but I'll just say instead of giving me the rice or the pasta, give me an extra portion of the veg or some more meat."
"One slice of bread is the equivalent of eating three teaspoons of sugar. Not many people would think of it that way."
"When you make a decision, obviously it can spark all sorts of different emotions, but once you've made a decision and you follow through with the decision, no matter how difficult that is... then you start, like the doors start to open up."
"If you're not getting enough sleep, that is really dangerous and harmful to health”
ABOUT THE GUEST
Darren is a 57 year old sales professional based in Somerset and working across the UK in the Higher Education administration software sector.
Darren’s transformation took place between July 2023 and December 2024 following a pre-diabetes diagnosis in 2016 and a full diabetes diagnosis combined with high blood pressure in 2019.
He put out a LinkedIn post about his journey in December 2024 which has gone viral having been seen by over 225,000 people. In 6 weeks. This was the first step in a campaign he is running to use his transformation both to inspire others struggling with weight and/or diabetes, and also to work with scientists, doctors and journalists to get policy makers in government/NHS to understand that their advice needs to patients needs to change in order to tackle the nation’s obesity and diabetes epidemics.
Darren has put together a one page document containing links to the key videos, doctors and scientists that educated him back from morbid obesity and diabetes to full health. If these resources would be helpful to you, email Darren at [email protected].uk quoting “Positive Habits Podcast” and he will send you a copy of this free document - all of the resources are also free to access.Darren’s transformation took place between July 2023 and December 2024 following a pre-diabetes diagnosis in 2016 and a full diabetes diagnosis combined with high blood pressure in 2019.
He put out a LinkedIn post about his journey in December 2024 which has gone viral having been seen by over 225,000 people. In 6 weeks. This was the first step in a campaign he is running to use his transformation both to inspire others struggling with weight and/or diabetes, and also to work with scientists, doctors and journalists to get policy makers in government/NHS to understand that their advice needs to patients needs to change in order to tackle the nation’s obesity and diabetes epidemics.
Darren has put together a one page document containing links to the key videos, doctors and scientists that educated him back from morbid obesity and diabetes to full health. If these resources would be helpful to you, email Darren at [email protected].uk quoting “Positive Habits Podcast” and he will send you a copy of this free document - all of the resources are also free to access.
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Join Kat and registered nutritionist, Hazel Long as they explore our modern relationship with food, eating habits and the surprising connections to mental health. They discuss everything from the challenges of our current food environment to practical strategies for developing healthier eating patterns. Hazel shares insights about why we fall into unhealthy habits, especially during holidays, and offers realistic ideas and solutions that don't involve restrictive dieting.
KEY TAKEAWAYS
Whilst working in public health for over eight years, Hazel has noticed a dramatic shift in our food environment, noting how even simple items like coffee have evolved from basic options to complex, highly processed versions with added confectionery and syrups. Drawing from her clinical experience, Hazel emphasises that successful dietary changes often start with a single habit - like establishing a proper breakfast routine - rather than attempting to overhaul everything at once. Self monitoring can be a powerful tool for behaviour change, for example through food diaries or tracking apps, but the approach must be individualised. Around 25% of our calories come from out-of-home food sources this is why Hazel focuses on helping clients develop strategies for navigating these environments. Hazel advocates for approaching food choices through the lens of how they make you feel rather than focusing on appearance or weight, which she's found leads to more sustainable behavioural changes. Working with families, Hazel has observed that establishing morning routines, particularly family breakfasts, can serve as a foundation for better eating habits throughout the day. Financial circumstances significantly impact eating behaviours, there are stark differences in health outcomes appearing as early as primary school age. From her experience as both a nutritionist and parent, Hazel promotes the importance of role modelling healthy eating behaviours for children, incorporating this principle into her professional advice for families too.BEST MOMENTS
"When we look in certain areas, particularly rural areas, particularly areas of higher deprivation, where people are relying on smaller convenience stores, the cost of a healthy food shop is significantly more than when we compare it to places where people have access to things like low budget supermarkets."
"I would never advocate for people to cut all sugar out of their diet. We just looked at her behaviours and then we looked at ways in which we could reduce that sugar intake to help her feel a bit better."
"I'm a really big advocate of family breakfasts... it's a really good thing for the kids in terms of us sitting down together, undistracted, before school, before nursery, having a meal."
"It's not about kind of living this rigid lifestyle with food, but it's just, I think at some point you need to raise your consciousness of what you're actually putting in your body and how it's making you feel.”
"If I had a choice, I would much rather live a life where I got to enjoy food in a healthy way than restrict myself and kind of be hating the fact that I can't eat X, Y, and Z."
*Cardiovascular disease is the leading cause of death in Scotland, but is second to Dementia in England, Wales and the UK as a whole.
ABOUT THE GUEST
Hazel Long, Freelance Registered Nutritionist (AfN)
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Linkedin
Website
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
LinkedIn
Instagram
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Kat talks with Jay Alderton, a transformation coach, speaker and former British Army soldier, who cuts through the noise with brutal honesty and knowledge based on his personal experiences. They talk about the dangers of online connection replacing real human interaction, relationship longevity and personal growth. Jay delivers powerful truths about self-awareness, accountability, and the courage to do hard things and his unique perspective on why "knowing and not doing is the same as not knowing" will challenge you to examine your own life and excuses!
KEY TAKEAWAYS
Jay's experiences have taught him that true success comes from understanding the difference between failing and failure. Failing is just part of the learning process. Through his years of experience in the fitness and social media industry, Jay has observed how modern technology creates a false sense of connection. We need real human interaction and he creates this himself by challenging his comfort zone in various situations. Jay has found that public accountability is crucial for achieving goals. When he tells others about his intentions, he's more likely to follow through because he values being seen as reliable and trustworthy. Environment shapes performance. One thing you can do for your environment is consider your own digital connections through actions like auditing your Whatsapp conversations and social media feeds to ensure they support growth rather than negativity. There is power in focusing on one "keystone habit." which can often create a cascade of good habits and success. Self-awareness and brutal honesty are essential. Jay challenges his clients for their own benefit. Having been with his wife since age 13, Jay understands that relationships require constant communication and adaptation. Based on his observations of both clients and his own journey, Jay recognises how people can become comfortable in negativity, creating toxic cycles of complaining without action.BEST MOMENTS
“You can't fail if you don't give up.“
"Knowing and not doing is the same as not knowing. So you don't know something if you're not doing it, that's the reality. So don't fool yourself that you are, that you know something."
"My granddad taught me to leave things better than when you found them... if every human being left people and things a little bit better than when they found them, the world would be a much better place."
"We are more attracted to negativity and drama than we are to positivity and kindness”.
"Environment dictates performance... Being around other people who are focused on growth and focused on improvement, you end up being that person who's focused on growth and focused on improvement."
ABOUT THE GUEST
Jay Alderton
Combining life lessons with accessible advice, ex-British Army soldier and champion bodybuilder Jay Alderton reveals the seven mindset principles for overcoming obstacles, finding your inner strength, and achieving the fulfilling and abundant life that you truly deserve. Every transformation starts in our heads and this book will show you that the journey to a successful, strong, and happy life starts not in the gym or your job, but in the realm of your thoughts. Transform your outlook from " hard" to " hero" and enjoy the rewards of choosing a path filled with hard stuff that leads to an easy life.
https://www.amazon.co.uk/Hard-Stuff-Easy-Life-Principles/dp/0241682673
ABOUT THE HOST
Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.
She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.
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