What if the idea of “having it all” is actually what’s leaving so many women feeling exhausted, overwhelmed, and never quite enough?

In this episode, Giselle Goodwin shares a powerful and honest perspective on modern womanhood, exploring the invisible load many women carry every day. From paid work to unpaid responsibilities at home, to the often-overlooked demands of living in a female body, it’s no wonder so many feel stuck on a relentless “hamster wheel.”

We unpack the pressure to do it all, the link between overwhelm and unrealistic expectations, and why constantly being busy doesn’t always lead to fulfilment. Giselle invites us to question the narrative we’ve been sold about success—and consider what we actually want our lives to look like.

This conversation also offers practical ways to step back and reset, including the idea of a “life audit” to help you identify what’s draining you, what truly matters, and where small, intentional changes could make a big difference.

If you’ve ever felt stretched too thin or like you’re constantly chasing, this episode will help you feel seen—and remind you that you’re not the problem.

If this episode resonated with you, share it with a friend who might need to hear it 💛

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

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Book: Can Women Really Have It All? A Happiness Handbook for Working Mothers https://amzn.eu/d/0dDDRZnf

Guest Bio Giselle Goodwin, PhD

Giselle is a researcher, writer and speaker specialising in women, work and wellbeing. After two decades as an entrepreneur running her own businesses, she completed a PhD in 2022 examining women’s experiences of work, happiness and identity. Her work explores the pressures modern women face around ambition, guilt and burnout, themes she has navigated in her own life while raising two daughters and building a career. Originally from Canada and now based in the UK, Giselle is passionate about helping women create healthier, more fulfilling lives and reimagining a future of work that truly supports them.

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50 episodes. Over 30 incredible guests. Hundreds of life-changing insights.

In this special milestone episode, we reflect on the most powerful lessons, habits, and mindset shifts shared across our journey so far.

From sleep and nutrition… to mindset, movement, nervous system regulation and everything in between — this is your ultimate highlight reel of what it really takes to feel happier, healthier, and more like you.

If you’ve ever wondered where to start — this is it.

We’ve distilled the very best advice from our expert guests into simple, actionable takeaways you can start using today:

• You are not your thoughts
• What you tell yourself matters — your brain is always listening
• Small shifts in thinking create big shifts in feeling

• You don’t need to overhaul your life — just improve it by 1%
• The magic is in daily repetition, not perfection
• Tiny habits compound into massive change

• Sleep is the foundation of everything — mood, energy, performance
• Your evening routine shapes your next day
• Rest is productive, not lazy

• How you fuel your body directly impacts how you feel
• Alcohol may be quietly affecting your energy, mood, and clarity
• Awareness is the first step to change

• Your body is constantly asking: “Am I safe?”
• Breathwork is one of the fastest ways to regulate your system
• Slowing down is often the key to moving forward

• Movement doesn’t need to be extreme to be effective
• Consistency beats intensity
• Find something you enjoy — and keep showing up

Across every conversation, a few truths kept coming up:

• There is no one-size-fits-all approach
• The basics work — and they work really well
• You don’t need more information… you need more implementation
• Feeling better is available to you — starting with small steps

To every guest who has shared their wisdom…

And to every listener who has taken even 1% action…

This milestone is because of you.

👉 What’s the one thing you’ve learned… that you’re still not doing?

Because the next level isn’t about knowing more —

It’s about living what you already know.

We’re just getting started.

More conversations.

More tools.

More ways to help you become 1% happier and healthier — every single day.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

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In this deeply moving and empowering episode, we sit down with Clare Youssouf, member of Time Seekers and a passionate advocate for women’s wellbeing.

Clare shares her incredible journey from feeling passively suicidal and being diagnosed with bipolar disorder… to completely transforming her life through mindfulness and nervous system regulation.

Her story is proof that change doesn’t come from one giant leap — but from one small, consistent step.

Clare began with something beautifully simple.

Every day, she walked around her local field repeating:

“I can see…”

That was it.

For 8 weeks, she kept going.

And slowly, something shifted.

• Her thoughts began to slow
• She felt more present
• The noise in her mind softened

That one small practice became the foundation for a completely new way of living.

• How mindfulness can transform even the darkest mental states
• The power of small, consistent actions over time
• Understanding the inner critic — and why it’s not always telling the truth
• Neuroplasticity: how your brain can change and adapt at any stage of life
• Why “your brain believes what you tell it”
• The link between mental wellbeing and the menopause
• How Clare simplifies complex topics like polyvagal theory so anyone can understand them

Clare explains that your body is constantly asking one key question:

👉 “Am I safe?”

Your nervous system is always scanning your environment, your thoughts, and your internal state.

And here’s the powerful part:

• Just because you think something… doesn’t make it real
• Your body reacts to perceived danger — not just actual danger
• You can learn to signal safety to your system

One of the most practical tools Clare shares is breathwork.

Why it matters:

• It directly regulates your nervous system
• It sends a signal of safety to your body
• It helps bring you out of overwhelm and back into the present moment

Simple. Accessible. Powerful.

• Small steps, repeated daily, create profound change
• You are not your thoughts — you can observe them
• Your brain is adaptable (at any age or stage)
• Safety is something you can create, not just something you wait for
• Regulating your nervous system is the foundation for feeling better

👉 What’s one small step you could take today… and repeat tomorrow?

Because transformation doesn’t come from doing everything.

It comes from doing something — consistently.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Connect with Clare

Instagram - clareyoussouf and timeseekers_womenswellbeing

Hosted on Acast. See acast.com/privacy for more information.

Is Alcohol Your Magic or Your Medicine? with Sarah Rusbatch

In this powerful and eye-opening conversation, we’re joined by Sarah Rusbatch, a qualified Grey Area Drinking Coach who has helped over 10,000 women reclaim their energy, confidence, and joy.

Sarah shares her personal journey and the work she now does supporting women who feel stuck in the “in-between” with alcohol — not rock bottom, but not feeling their best either.

We explore how alcohol may be quietly impacting your mood, anxiety, sleep, and overall spark for life… and why so many women are starting to question their relationship with it.

• What grey area drinking really is (and why it’s more common than you think)
• The subtle signs alcohol might be affecting your:
• Anxiety
• Energy levels
• Bloating
• Sense of joy and fulfilment
• How alcohol can slowly dim your “spark” without you even realising
• The powerful question: “Is alcohol your magic… or your medicine?”
• The shift in alcohol marketing — and how brands are increasingly targeting women
• Why “everything in your life is better without alcohol” (and what that actually looks like in real life)

Sarah introduces her 30-day alcohol-free experiment — a supportive, eye-opening reset designed specifically for women.

This isn’t about restriction or labels. It’s about curiosity.

Inside the experiment:

• Daily supportive videos
• Encouraging messages
• A community of women on the same journey
• Space to reconnect with how you really feel without alcohol

Because sometimes the most powerful thing you can do… is pause.

• You don’t need to hit rock bottom to question your drinking
• Alcohol may be masking what actually needs your attention
• Small changes can create massive shifts in mood, clarity, and confidence
• You deserve to feel calm, energised, and fully yourself — without relying on a drink

👉 Is alcohol adding to your life… or taking away from it?

Or as Sarah puts it:

Is it your magic, or is it your medicine?

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Connect with Sarah Rusbatch

Book - Beyond Booze

Instagram Sarahrusbatch

Hosted on Acast. See acast.com/privacy for more information.

In this powerful episode of Happier & Healthier, we’re joined by Miki, who shares insights from her university dissertation on the self-fulfilling prophecy — and how the labels we’re given, especially in childhood, can quietly shape the direction of our lives.

Have you ever been told you’re … “not academic”… “the sporty one”… “the shy one”… “bad with money”… ?

What if those words weren’t truths — just suggestions you unknowingly accepted?

Miki explains how identity can be formed by repeated messages from parents, doctors, teachers, peers, and society — and how those early narratives can become internalised beliefs that guide our decisions for decades.

But here’s the empowering part:

What’s learned can be unlearned.

✨ What the self-fulfilling prophecy actually is — and how it plays out in everyday life

✨ How childhood labels can become adult limitations

✨ Why your inner voice might not actually be your voice

✨ How identity drives action (and inaction)

✨ Small steps to begin rewriting your narrative

We talk about how women in midlife often find themselves saying:

• “I’ve never been confident.”
• “I’m just not disciplined.”
• “I’ve always struggled with my weight.”
• “I’m not the type of person who exercises.”
• “I’m not academic.”
• “I’m too old to change.”

But where did those beliefs start?

And are they actually true?

If you believe you’re “someone who never sticks to things”…

You’ll unconsciously prove it.

If you believe you’re “bad with boundaries”…

You’ll keep over-giving.

If you believe you’re “not strong”…

You won’t try to lift.

Identity becomes behaviour.

Behaviour reinforces identity.

And the cycle continues.

Until you interrupt it.

This episode invites you to gently notice:

• What does your inner voice sound like?
• Is it kind? Or critical?
• Is it fact? Or repetition?

Because you are not your old labels.

You are not your past report card.

You are not the throwaway comment someone made when you were 12.

You are allowed to choose who you become — one small step at a time.

If you stopped telling yourself “That’s just the way I am”…

Who might you become?

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Hosted on Acast. See acast.com/privacy for more information.

In this deeply honest and empowering episode of Happier & Healthier, Sally and Ann are joined by Lindsey Turner, an empowerment coach who helps women heal, rebuild, and reclaim their lives after narcissistic relationships and betrayal.

Lindsey shares her own powerful journey of transformation following a toxic relationship that left her disconnected from herself. She opens up about the wake-up moments that led her to choose herself, step away from alcohol, and begin the inner work of healing, self-worth, and identity rebuilding.

What unfolds is a compassionate and inspiring conversation about what it really takes to move forward after emotional trauma — not by rushing the process, but by taking small, intentional steps back to yourself.

We explore:

• How narcissistic relationships impact confidence, identity, and self-trust
• Why betrayal can be a catalyst for deep personal transformation
• Lindsey’s journey to sobriety and how it supported her healing
• The power of boundaries, self-awareness, and self-compassion
• How becoming certified through Jay Shetty helped Lindsey step into her purpose and support other women
• Why healing isn’t about fixing yourself — it’s about remembering who you are

This episode is a reminder that you are not broken, behind, or weak — and that even after the most painful chapters, it’s possible to rebuild a life rooted in clarity, strength, and self-respect.

A must-listen for anyone navigating healing after a difficult relationship, questioning their worth, or ready to take that first step toward empowerment.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Get in touch with Lindsey Turner

Instagram serenity_4_women

Hosted on Acast. See acast.com/privacy for more information.

What Is Your Gut Trying to Tell You?

Why gut health affects your brain, skin, hormones, and more

In this episode of Happier & Healthier, Sally and Ann are joined by Dr Leke Asong, the gut health doctor known for breaking down complex science into practical, real-life understanding.

Together, we explore why gut health is about so much more than digestion — and how symptoms you might never associate with your gut could actually start there.

Dr Leke explains how analysing a simple poo sample can provide powerful insights into what’s really going on inside your body, helping to uncover root causes behind a wide range of physical and mental health issues. Rather than guessing or masking symptoms, he shares why personalised gut testing can be a game-changer for long-term health.

We dive into:

• The gut–brain connection and how gut imbalances can affect mood, anxiety, stress, and mental clarity
• The gut–skin connection, including links to acne, eczema, inflammation, and chronic skin conditions
• Why persistent symptoms are often signals, not something you should “just live with”
• How gut health influences hormones, immunity, energy levels, and overall wellbeing
• Why understanding your gut is key — not one-size-fits-all advice

This conversation is reassuring, eye-opening, and empowering — especially if you’ve ever felt frustrated by unexplained symptoms or wanted clearer answers about your health.

A high-value episode for anyone curious about what their body is really communicating, and how small, informed steps can lead to meaningful change.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Get in touch with Dr Leke Asong MD MRCGP

Instagram guthealthmedic

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Fueling Your Body for Better Training

Guest: Darryl Corley - That Nutrition Guy

UK Nutrition Ambassador for HYROX

Are you training hard, showing up consistently — but still feeling flat, under-fuelled, or not recovering the way you expect?

In this episode of the 1% Happier & Healthier podcast, Ann & Sal are joined by Darryl, the UK HYROX Nutrition Ambassador, to unpack one of the most common (and misunderstood) issues in training and wellbeing: fear of carbs.

Darryl shares how discovering nutrition became his passion, starting with curiosity, experimentation, and sharing what he was learning on Instagram — before being approached to become the HYROX Nutrition Ambassador. Today, he travels the UK, speaking at HYROX-affiliated gyms and helping people understand how food can support training, performance, and recovery.

This conversation strips away food fear and brings the focus back to fuel — what your body actually needs to perform well, recover properly, and feel stronger.

• Why so many people are scared of carbohydrates — and where that fear comes from
• How under-fuelling can quietly affect energy, performance, and recovery
• Why carbs are essential fuel for training
• The importance of protein for muscle repair and recovery
• How to fuel for performance without overcomplicating nutrition
• Simple, effective food choices to support training, including:
• oats
• quinoa
• bulgur wheat
• sweet potato
• How to build meals that are nourishing, satisfying, and sustainable

Fuel isn’t the enemy —

fear is.

When you fuel your body properly, everything works better.

• Train regularly but feel low on energy
• Struggle with food fear or carb avoidance
• Want to improve performance without extremes
• Are curious about HYROX or functional training
• Believe food should support your life, not control it

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Get in touch with Darryl Corley

Instagram That_NutritionGuyDarryl

Hosted on Acast. See acast.com/privacy for more information.

Guest: Jordan Barker Porter

Pro Boxer | Gym Owner | Channel 4 SAS: Who Dares Wins Contestant

What if one honest realisation could change the entire direction of your life?

In this inspiring episode of the 1% Happier & Healthier podcast, Ann & Sal sit down with Jordan Barker Porter, a professional boxer, gym owner, and former contestant on Channel 4’s SAS: Who Dares Wins — to talk about transformation, identity, and finding purpose in unexpected places.

Seven years ago, Jordan realised her relationship with alcohol was no longer serving her life. A friend suggested something simple: go to a local boxing gym. That one decision became the turning point. Jordan fell in love with boxing, discovered discipline and self-belief, and ultimately found a sense of purpose that changed everything.

Today, Jordan uses boxing not just as a sport, but as a tool for growth — mentally, physically, and emotionally — helping others realise what’s possible when they take responsibility for their choices and back themselves.

This is a conversation about courage, honesty, and the power of taking one small step that leads to a completely new life.

• The moment Jordan realised something had to change
• How boxing became the anchor that helped her rebuild her life
• The role of discipline in overcoming unhealthy habits
• What SAS: Who Dares Wins taught her
• Identity shifts — from who you were to who you choose to become
• Why purpose is often found through discomfort
• How small daily actions create lasting transformation

You don’t need a perfect plan —

you need one honest decision, followed by another.

• Are questioning habits that no longer serve you
• Want proof that it’s never too late to change direction
• Are curious about how sport can transform mindset and identity
• Believe small steps can lead to big life shifts

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected]

Get in touch with Jordan

Instagram jordanbarkerporter

Hosted on Acast. See acast.com/privacy for more information.

In this deeply inspiring episode of the 1% Happier and Healthier Podcast, we’re joined by Sara, The Mindset Model who shares her powerful journey of rebuilding confidence after years of self-doubt and a life-changing accident.

Sara opens up about growing up without confidence at school, how a serious accident became a turning point in her life, and the gentle yet courageous steps she took to reclaim her sense of self. Rather than chasing overnight change, Sara shows us how small, intentional shifts in mindset can completely transform how we see ourselves and what we believe is possible.

Through volunteering in her community, spending time in nature, reading mindset-shifting books, and challenging deeply rooted limiting beliefs, Sara began to rewrite her internal narrative — moving from “I’ll never be able to” to the far more empowering “What if I could?”

This episode is a reminder that confidence isn’t something you’re born with — it’s something you build, one thought, one choice, and one small step at a time.

• How early experiences can shape (but don’t define) our confidence
• Why small steps are more powerful than big leaps when rebuilding self-belief
• How to recognise and challenge limiting beliefs
• The role of volunteering and community in healing and growth
• Why getting out into nature can shift perspective and mindset
• How reading and learning can help you change your internal dialogue
• The power of changing your language from “I can’t” to “What if I could?”

Confidence isn’t about being fearless — it’s about being willing to question the stories you’ve been telling yourself and gently choosing a new one.

• You’ve ever struggled with confidence or self-belief
• You feel stuck in an “I can’t” mindset
• You’re recovering from a setback, accident, or major life change
• You’re curious about how mindset shifts can improve your happiness and health
• You believe change happens 1% at a time

If this episode resonated with you, please subscribe, rate, and share the podcast with someone who might need this message today.

And remember — you don’t have to change everything at once. Just start with 1% 💛

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected].

 Connect with Sara The Mindset Model

www.themindsetmodel.co.uk

e mail: [email protected]

Instagram: themindsetmodel_

Hosted on Acast. See acast.com/privacy for more information.