Join me, your host Lily, for a solo chatty episode where I dive into my learnings from building this podcast. I cover the realities of what is going on behind the scenes, the challenges I've faced and some of the themes that came up across episodes from different guests. I also share some of my plans for 2025!

On this week's episode we dive deep into the world of addiction, harm reduction, and attitudes to drugs with Mark Sweeney, an experienced pharmacist, independent prescriber, and PhD researcher at Imperial College London Department of Brain Sciences. Mark’s groundbreaking work explores how psychedelic therapy could transform addiction treatment, offering hope and healing to those in need.

With years of clinical practice and personal passion, Mark also advocates for evidence-based policies and harm reduction strategies, volunteering with drug checking organisations like The Loop to make drug use safer and more informed.

From the staggering societal impact of alcohol to the untapped potential of psychedelics, Mark unpacks addiction as a complex interplay of biology, behaviour, and social systems—proving it’s not as black-and-white as it seems.

In this eye-opening conversation, Ida Tin shares her remarkable journey from motorcycling around the world to founding Clue, one of the world's biggest period tracking apps - with other 10 million users in 190 countries. Ida is also known as the 'Mother of the term.

They also discuss:

• ​The power of connecting in with your menstrual cycle
• ​The balance between data, metrics and intuition
• ​What MEN need to know and why it’s important
• ​The pervasive stigma surrounding periods and women's health
• ​Global perspectives on period stigma, the historical roots of female suppression
• ​The interconnectedness of women's health, planetary health and economy.
• ​The challenges faced in the FemTech space and the need for individuals to PARTICIPATE actively in creating a more equal society
• ​Reflections on legacy
• ​Redefining success

Just in time for the upcoming US election, we could not be more excited to welcome Dr. Tania Israel, a Professor of Counselling Psychology and award-winning author of books Beyond Your Bubble and Facing the Fracture.  Dr. Israel, who teaches at UC Santa Barbara, brings her expertise in navigating political and personal divides to offer powerful, practical tools we can all use to connect—even with those whose views might differ from our own. From her acclaimed TEDx talks to insights featured on the TODAY Show, New York Times, and NPR, Tania’s work teaches us how to cultivate empathy, foster understanding, and navigate even the most challenging discussions.

In this inspiring, optimistic, and incredibly practical conversation, Dr. Israel shares top tips for turning tough conversations with people you disagree with into moments of connection or constructive outcomes. Get ready to learn strategies you can bring into your own life, from managing conflict to finding common ground and understanding perspectives that might initially seem worlds apart. This episode is packed with insights that will leave you feeling equipped, hopeful, and ready to face the divides around you.

Podcast:

Tania's Podcast

TedX Talks: How to Win a Political Argument | Dr. Tania Israel | TEDxSanLuisObispo

What Halibut Fajitas Taught Me About Bridging the Political Divide | Tania Israel | TEDxUCSB

Books

Beyond Your Bubble book

Facing the Fracture book

Other resources

The political flow chart

Tania's Website

Join the Listen First Project!

In this eye-opening and thought-provoking episode, Lily sits down with Nana Nwachukwu, a digital rights expert and affiliate at Harvard University's Berkman Klein Center for Internet & Society, to unpack the hidden world of social media algorithms. From shadow banning to echo chambers, they break down the complex relationship between profit-driven tech companies and our online experiences. It's a human conversation about how we can reclaim our digital wellbeing and rebuild real-world connections in an increasingly online world. Whether you're a tech enthusiast or just someone who scrolls through social media, this episode offers practical insights and a refreshing perspective on finding balance in the digital age.

Note: all views are myself and Nana's own.

Chapters:00:00 - Welcome & Introduction to Lab Coats and Yoga Mats

02:18 - Shadow Banning & Algorithm Control: Who's Really Deciding What You See?

04:41 - Meet Nana: From Law to Digital Rights Advocacy

09:08 - How Social Media Platforms Hide Content

11:33 - The Profit Paradox: Can We Trust Companies to Put Users First and What Can We Do?

15:46 - The Echo Chamber Effect: Why Having Full Control Isn't the Answer

20:08 - Digital Footprints: What Do They Really Know About Us?

24:44 - The Dark Side of Algorithms: When AI Meets Human Vulnerability

31:39 - Case Study: Diet Culture & Digital Harm

36:25 - The Transparency Problem: Why We Need Better Tech Laws

40:43 - Practical Steps: Protecting Yourself Online Without Going Off-Grid

43:10 - The Loneliness Factor: Why We're All So Obsessed with Being Online

47:30 - Building Real Communities in a Digital World

49:47 - Final Thoughts: The Simple Joy of Saying Hello and Touching Grass

52:01 - Host's Reflection: Finding Balance in Our Digital Lives

In what is likely the first of many discussions on this topic, Lily explores the profound impact of social media on our lives, particularly how algorithms influence our emotions and choices. Lily draws upon her experience as someone who has built digital products and now works as AI researcher, as well as her personal experiences with social media. She touches on the importance of awareness in navigating digital spaces, and practical tips for engaging mindfully with technology. The conversation emphasises the need for a balanced relationship with our phones and the role of awareness in reclaiming our autonomy in a world increasingly shaped by AI and algorithms. It is also packed full of practical tips for how to do this.

Some discussion points...

Please note: the following conversation will include references to both the host and the guests' journeys with eating disorders. Links to resources are at the bottom of the show notes.

In this conversation, Lily reunites with Laura Phelan, the coach who guided her through her own food and body image recovery journey. Laura began her career as a Harley St Food & Body Image Expert where she had a clinic for two years. She has since helped and worked with over 1000 clients, has spoken on national television (including BBC & Channel 4) as well as nationwide for large organisations. Now a self-image specialist, Laura shares her transformative path from surviving anorexia to pioneering a broader approach to self-worth and identity. Their conversation weaves together their shared history while exploring how Laura's work has expanded far beyond body-image to help women and teenage girls embrace their whole selves.

Through evidence and story, Laura reveals how personal transformation can spark cultural change, exploring the interconnectedness of body image and self-worth, the impact of societal messaging, the importance of challenging outdated beauty standards and the meaning of community and belonging. Laura's innovative approach combines practical tools with deep insights, offering a fresh perspective on how we can reshape both individual lives and societal norms.

Some key areas talked about

• ​The story of Lily meeting Laura and their journey together
• ​Why the "perfect life" pursuit holds us back
• ​The truth about body image
• ​Rethinking aging and beauty
• ​The hidden force behind comparison culture - and how to break free
• ​What belonging really means in today's disconnected world
• ​Why quick fixes are not always the solution
• ​How to balance goal setting with being present where you are
• ​The unexpected connection between present-moment awareness and success
• ​A new framework for raising confident future generations

HOW TO FIND LAURA

Laura's instagram

Laura's website

Email Laura: [email protected]

Laura’s FREE self image blueprint (an amazing journal prompt)

If you are struggling, check out BEAT: https://www.beateatingdisorders.org.uk/. This is a UK based charity, but they have great free resources online which hopefully should be accessible in countries around the world. I personally wish I'd known about crisis text lines during my own recovery (such as SHOUT UK), if you type in 'crisis text line' to Google, hopefully some emergency text lines will come up for your country. These are invaluable in those difficult moments, and text-based support gives that extra layer of privacy.

In this solo episode, Lily dives into the interconnected themes of stepping beyond our comfort zones, fostering creativity, and ~ attempting to ~ overcome perfectionism. She reflects on her journey of building the podcast, sharing how pushing past creative blocks has been essential for growth. Lily also explores the value of progress over perfection, and emphasises that stepping outside your comfort zone can be super valuable for unlocking creativity and while letting go of old beliefs & limitations. She also explores, through personal anecdotes, how it is a balance between pushing out of the comfort zone but also nourishing your nervous system and not taking it too far at once. This conversation highlights the freeing (yet sometimes terrifying) experience of letting go and embracing imperfection.

Some themes covered...

• ​How any creative or growth-oriented project requires stepping outside of your comfort zone and what this means in practice
• ​The importance of recognising and celebrate small achievements.
• ​Why allowing yourself to let go can enhance creativity
• ​The importance of emotional regulation and taking breaks when pushing boundaries.
• ​How sharing your work, even if imperfect, is a vital part of any of creative growth.

Chapters:

00:00 Navigating Perfectionism and Creativity06:11 The Importance of Action in Growth15:18 Progress Over Perfection25:06 Letting Go in the Creative Process

In this episode of Lab Coats & Yoga Mats, science meets lived experience, and opinions meet open minds. Host Dr. Lily explores the dynamics of navigating differing perspectives in conversations—tapping into both personal anecdotes and scientific insights. Later in the conversation, Lily speaks with her parter Hamish and they explore practical strategies for fostering constructive discussions, the importance of patience and time in opening minds to new ideas, and the vital role communication plays in relationships when navigating conflict or disagreement. The episode wraps up with actionable tips, for how you can open your mind, navigate difficult conversations and feel more optimistic for positive change!

References & Links:

What do we mean by heuristics or 'mental shortcuts'

Biases and heuristics

'I' statements and how to use them in arguments or conflict resolution

A fun interactive tool for explaining bias!

This episode is an introduction to Lab Coats & Yoga Mats: a podcast exploring the intersection between science/evidence-based thinking and holistic, more nuanced perspectives. It is also a personal story. The host, Lily, introduces her motivation for this podcast and also shares her journey in getting to this point.