Episode theme: Shame, resilience, reinvention and learning to see yourself with fresh eyes.

In this powerful conversation, Pete Cohen speaks with Andrea McLean about her new book and the deeply personal journey behind it. Andrea opens up about business failure, financial loss, illness, identity, shame, and the process of choosing to stop hiding.

Andrea explains that shame often convinces us we are the problem, when in reality we may simply be carrying something that was never ours to hold. She explores the difference between guilt and shame, sharing the powerful distinction:

Guilt says, "I have done a bad thing." Shame says, "I am a bad thing."

The conversation moves through Andrea's decision to leave a successful television career, the collapse of her business, her near death experience with pneumonia, sepsis and kidney failure, and how writing the book helped her release shame she did not even realise she was carrying.

A key part of the discussion is the idea that shame can keep us hiding from friends, opportunities, ourselves and the world. Andrea shares how shining a light on her story became both a personal healing process and a way to help others feel less alone.

Key Themes

Shame and hiding Andrea talks about the exhaustion of hiding from people because she did not want to explain what had happened in her life.

Failure and identity The conversation explores what happens when status, money, career and identity fall away.

The difference between guilt and shame One of the most important ideas in the episode is learning to separate what happened from who you are.

Health, survival and perspective Andrea shares the frightening story of becoming seriously ill and being told afterwards that she was close to death.

Reinvention and starting again After losing so much, Andrea and her family moved to Spain and began a new chapter.

Raising your vibration through small steps Andrea shares how Pete's three nightly questions helped her during one of the hardest periods of her life:

What am I proud of? What am I grateful for? What am I looking forward to tomorrow?

Letting go of shame that was never yours Andrea reflects on how much shame can be passed to us by other people, especially when they are uncomfortable with who we are.

Standout Moments

Andrea saying she wrote the book because she was tired of hiding.

Her description of shame as a hook that we hang evidence on over time.

The moment she explains how low shame made her feel, like "a pulse that was barely beating."

Her story of accidentally becoming a weather presenter and how all her previous skills prepared her for that opportunity.

The insight that the person who starts writing a book is not always the same person who finishes it.

Possible Episode Title

Andrea McLean: Letting Go of Shame

Alternative titles:

The Shame We Carry Why Shame Is Not Who You Are Andrea McLean on Shame, Survival and Starting Again When Shame Stops Hiding The Book That Helped Andrea McLean Feel Lighter

Short Episode Description

In this deeply honest conversation, Pete Cohen speaks with Andrea McLean about shame, failure, illness, reinvention and the courage to stop hiding. Andrea shares the story behind her new book and explains why shame often tells us we are broken, when the truth is we may simply be carrying something that was never ours in the first place. You can purschase it here https://dk.com/products/9780241762813-shameless

Episode Overview In this deeply personal conversation, Pete Cohen and Dr Ray Sylvester reflect on the third anniversary of Hannah's passing, the making of the award winning documentary about her life, and the transformational journey that followed.

Together, they explore grief, faith, friendship, purpose, slowing down, and how suffering can become a doorway into meaning, healing and service.

Key Themes

Hannah's Legacy Pete reflects on Hannah's life, her courage, her treatment journey, and the impact she continues to have through the film, Team Hannah and the people who loved her.

Celebrating in Suffering Ray shares why he encouraged Pete to find a way to celebrate Hannah, even in the middle of grief, and how that became the starting point for the documentary.

The Making of the Film Pete shares how the film began as a private keepsake, became a cathartic process, and has now won 11 film festival awards.

STOP 2 THINK The conversation explores how Pete's life has shifted from being constantly busy to learning the power of pausing, reflecting and responding with intention.

Friendship and Alignment Pete and Ray talk honestly about their relationship, built not on transaction, but trust, truth and authentic support.

Wellbeing and Slowing Down They discuss stress, the nervous system, HRV, the importance of rest and digest, and why stopping to think is essential for health and transformation.

Memorable Ideas

"Where you are is not who you are."

"You can stop intentionally, or life can force you to stop."

"Thinking is the foundation of transformation."

"Grief comes in waves, but meaning can grow through the waves."

"STOP 2 THINK is not about doing less. It is about living with more intention."

Listeners Will Take Away

A deeper understanding of grief as a journey, not a straight line.

How celebration and suffering can coexist.

Why slowing down can be one of the most powerful actions we take.

How authentic friendship can help us face what we might otherwise avoid.

Why Pete now sees STOP 2 THINK as his life's work.

Closing Reflection This episode is both a tribute to Hannah and a powerful invitation to pause, reflect and ask:

What might life reveal if we stopped long enough to truly listen?

You can purchase tickets from here for the premier of Hannah's Story https://raindance.eventive.org/schedule/hannah-s-story-6a01e6717a4090b8763e2c5c

Today's episode is something deeply personal.

I'm sharing a piece of music that was originally created in the early 2000s — part of a body of work that has evolved over the last 30 years. Throughout that time, I've had the privilege of collaborating with a number of incredible musicians to create soundscapes used in meditations and affirmations, designed to help people pause, breathe, and reconnect.

This particular piece is very close to my heart.

For a few moments within the music, you'll hear the voice of my coach — someone I worked with for 16 years, who had a profound impact on my life and the way I think. To have his voice woven into this piece makes it more than just music… it's a moment of reflection, memory, and meaning.

I'm truly delighted to share this with you.

And if it resonates — if it gives you even a few moments to stop and think — please pass it on to someone else who might need that same space today.

Walking Meditation in Vienna A Journey of Breath and Presence

Today I want to invite you to walk with me.

Not just metaphorically, but quite literally.

Recently I found myself walking through the beautiful streets of Vienna, Austria. A city rich with history, music, architecture and quiet moments of life unfolding all around you.

But what struck me most was something much simpler than the buildings or the culture.

It was the opportunity to stop… and breathe.

So wherever you are right now, if it's possible, I'd love you to join me on a walk.

You might be outside. You might be in a park. You might even be walking through your own neighbourhood.

And if you're not walking, that's okay too. You can simply sit and listen.

For the next 40 minutes, we are going to do something incredibly simple.

We are going to walk… and breathe.

Future Self is the person who you will be years from now. It is the person you intend to be. Do you know who your future self is, or better yet, have you decided who you are going to be in the future without thinking of any limitations? Is he or she a healthier, wealthier, happier, better person than you are today, or would he be the same as the person you are today, only physically older?

Why is it important to know the person you are becoming and, more significantly, is it possible for you to have a relationship with your future self? If so, what good would it do?

Tune in and let me inspire and show you how to be the person you have been eyeing to be, and realize the endless possibilities that you can have for yourself. Have a relationship with your future self and be the best person you can be, be the change the world wants you to be.

Highlights:

⚡️ We are driven by pain and our view of the future and what we do today impacts tomorrow.

⚡️ When people identify with the person they want to become, they become that person.

⚡️ We must believe that our future self already exists and have a relationship with him and be guided by him.

⚡️ Failing to be the person you want to be results in depression, anxiety, and frustration.

⚡️ Reasons why most people are living a future they do not want:

• pursuing the ideals of somebody else and not who they want to become
• choosing exactly who they are today because that is who they think they are
• failing to prospect, losing the ability to be a free thinker, and not realizing the choices they have
• do not have a relationship with and empathy for their future self
• not getting in the game
• they do not see the benefit of doing something despite the challenges

Important stories:

🎯 6:40. Meg Jay talks about the empathy gap

🎯 9:01 Hal Hershfield on future self as another person

🎯 10:47. Dr. Benjamin Hardy explains prospection

🎯 11:58 A conversation with my future self

🎯 15:22 Matthew McConaughey on who is my hero, chasing my hero (2013)

🎯 18:00 Daniel Goldstein discusses resisting temptation

🎯 22:20 Daniel Gilbert the ease of remembering vs difficulty of imagining

🎯 30:40 Jimmy Donaldson aka Mr. Beast as another example of someone who has a connection with his future self

Are you living in survival mode without even realizing it? In this episode, Pete Cohen dives deep into how we can shift from constantly reacting to life's demands to living with intention and design. Most people wake up and go straight into autopilot—checking emails, reacting to stress, and feeling overwhelmed. But what if you could take back control and create a life that excites you?

Join Pete for 14 minutes and 24 seconds as he shares practical tools, powerful insights, and real strategies to help you break free from survival mode and start living a life by design, not by default.

What You'll Learn in This Episode

• How to recognize if you're stuck in survival mode
• The impact of stress on your brain and body – and how to reset
• Why most people struggle to live intentionally (and how to change that)
• The power of morning intentions and evening reflections
• Simple but powerful breathing techniques to calm your nervous system
• How small daily shifts (just 14m 24s) can completely transform your life

Key Questions to Ask Yourself

• Do you start your day with intention, or do you wake up and immediately react?
• Do you feel like you're making progress toward something meaningful, or are you just trying to "get through the day"?
• Are you making conscious decisions, or do you feel like life is just happening to you?
• What small action can you take today to begin shifting from survival mode to a life by design?

Powerful Insights from the Episode

• "We are wired for survival, but we were never meant to live in stress permanently."
• "A zebra runs from a lion, but once it escapes, the stress response turns off. Humans, on the other hand, stay stuck in stress mode—always on, always running."
• "If you don't stop and reflect, you won't even realize the patterns you're repeating daily."

Sponsor Mention

This episode is brought to you by our favorite Ganoderma-infused coffee and tea—a powerful superfood that helps boost energy, reduce stress, and support overall well-being. If you want to enjoy your daily 14 minutes and 24 seconds with the same coffee Pete drinks, click the link in the show notes to learn more.

Join the Conversation & Get Support

Want help breaking free from survival mode? Join our free WhatsApp group—a space for intentional thinkers to support, guide, and inspire each other. Click the link in the show notes to join.

🔗 Join the Mi365 WhatsApp Community – https://chat.whatsapp.com/IGAlsmC9N47DFamONmqXWG

🔗 Discover Pete's favorite superfood-infused tea & coffee – Take a look at the healthy coffee that I drink and recommend that is infused with one of the most powerful super foods on Earth. If you scroll down to the bottom you'll see how you can order some for yourself. https://www.mi365.me/coffee

Call to Action

What's your biggest takeaway from today's episode?

• Share your insights in our WhatsApp community https://chat.whatsapp.com/IGAlsmC9N47DFamONmqXWG
• Subscribe to the podcast so you don't miss the next episode
• Take action—spend just 14m 24s today reflecting on how you want to show up in life

When you shift from survival to design, you take back control of your future.

Episode Summary

Are you feeling exhausted, overwhelmed, or running on empty? Do you wake up tired, struggle to focus, or feel like stress is running your life? If so, you're not alone—burnout is becoming a global crisis.

In this episode of The Mi365 Podcast, Pete Cohen shares powerful insights and practical tools to help you recognise the signs of burnout, break free from it, and restore balance in your life. If you've been pushing too hard for too long, it's time to stop, reflect, and make a change.

In just 14 minutes and 24 seconds—1% of your day—you will learn: ✔ What burnout really is and how it's affecting millions worldwide ✔ The warning signs of burnout—physical, mental, and emotional ✔ The AIR Framework—a simple strategy for overcoming burnout ✔ Why rest and recovery are just as important as growth ✔ How to take back control and rebuild your energy

Are You Burning Out? Take the Test

Take a moment to reflect. Answer these questions honestly:

• Do you wake up tired even after a full night's sleep?
• Are you struggling to focus or feeling mentally foggy?
• Do you feel unmotivated, detached, or cynical?
• Are you relying on caffeine, sugar, or stimulants to get through the day?
• Do you find yourself doom scrolling on social media just to escape?
• Does the idea of stopping and resting make you feel guilty or anxious?
• Are you experiencing headaches, body aches, or digestive issues?

If you answered 'yes' to multiple questions, burnout might be taking a toll on you. But the good news is—you can reverse it.

The AIR Framework: A Blueprint for Balance

Pete introduces the AIR Framework—a simple method to reset and restore your energy.

1. A – Aspirations: What do you really want?

   • Define your health, relationships, and work goals
   • Set an intention to move towards them

2. I – Integration: What small actions can you take?

   • Identify simple daily habits that will restore balance
   • Set boundaries and protect your energy

3. R – Rejuvenation: How do you restore and recharge?

   • Prioritise rest, mindfulness, and movement
   • Recognise that growth requires recovery

Sponsor Mention

This episode is brought to you by Ganoderma-infused coffee and tea—a powerful superfood that helps reduce stress, support energy levels, and promote relaxation. If you want to enjoy your 14 minutes and 24 seconds of reflection with the same coffee Pete drinks, click the link in the show notes to learn more.

🔗 Discover Pete's favourite superfood-infused coffee & tea – https://www.mi365.me/coffee

Join the Conversation & Get Support

Transformation doesn't happen alone. Join our free WhatsApp group—a supportive space for intentional thinkers who are committed to breaking free from burnout and creating a life by design, not by default.

🔗 Join the Mi365 WhatsApp Community – https://chat.whatsapp.com/IGAlsmC9N47DFamONmqXWG

Call to Action

• What's your biggest takeaway from today's episode? Share it in our WhatsApp community.
• Subscribe to the podcast so you don't miss this new era of growth and transformation.
• Take action—spend just 14m 24s today reflecting on how you want to show up in life.

A great life doesn't happen by chance. It happens by design.

Let's do this.

In this powerful and deeply personal episode, Pete Cohen explores the transformative concept of "Stop To Start"—how taking intentional pauses can open the door to clarity, healing, and true progress.

Pete reflects on the major stop moments in his life—from the unexpected meeting of his wife during a volcanic ash cloud in Croatia to facing profound loss with the passing of his wife, parents, and other life-altering experiences. These moments, though painful, became turning points that reshaped his life.

You'll hear about:

• Why we need to pause before we progress

• The dangers of being busy just to be busy

• Pete's decision to step away from social media—and the liberation it brought

• The power of auditing your life across health, relationships, purpose, and service

• Reconnecting with the past to realign with what truly matters today

• A special reflection on legacy, presence, and the question: What are you really here for?

• Plus, an introduction to Pete's secret wellness weapon—reishi mushroom-infused tea and coffee

Key Takeaway:

"If you want to start something new, meaningful, or different… first, you need to stop. Stop to reflect. Stop to reconnect. Stop to make space for what really matters."

Questions to Reflect On:

• What do you need to stop doing in order to start what truly matters?

• Where are you right now in your life audit—your energy, your relationships, your purpose?

• What legacy are you creating with how you're living today?

Join the Conversation: We'd love to hear what resonated with you. Join our growing community in our WhatsApp group—a space for those committed to living more intentionally. https://chat.whatsapp.com/IGAlsmC9N47DFamONmqXWG

Resources Mentioned:

• Learn more about Pete's recommended reishi-infused tea and coffee https://www.mi365.me/coffee

• Watch the short film and expert interviews on the power of Ganoderma

• Connect with Pete for coaching or support

Rate & Review: If this episode spoke to you, please consider sharing it and leaving a review. Let's help more people learn to stop… so they can start living fully.

In this heartfelt episode of the mi365 Podcast, Pete Cohen brings together a circle of lifelong friends — Billy Schwer, Andy Selling, and Michelle Humphrey — for an open and deeply human conversation about friendship, connection, and the importance of being in each other's corner.

Alongside them is Toby, Michelle's 18-year-old son, standing at the beginning of his adult journey, surrounded by people who genuinely want to see him thrive.

Together, they explore how friendships evolve over time, the balance between independence and connection, and the healing power of truly being seen, heard, and supported.

In This Episode

• 💬 The Real Meaning of Friendship: Why true friends don't just celebrate you — they call you out, lift you up, and stand beside you through it all.

• 🧠 The Relationship With Yourself: What it means to be your own best friend, and how self-acceptance and forgiveness shape every other relationship.

• 🥊 Resilience and Reinvention: Former World Champion Billy Schwer shares his journey of failure, faith, and finding purpose beyond boxing.

• 💚 Listening Without Fixing: From Billy's work with The Samaritans to Michelle's art therapy practice, the group unpacks the art of listening and holding space.

• 🪞 Honest Reflection: Pete opens up about his past — learning to show up more for the people who matter, including himself.

• 🧩 Generations in Conversation: Toby shares his perspective as a young adult navigating uncertainty, purpose, and belonging in the digital age.

• 💡 Technology and Connection: A real debate about whether phones are pulling us apart — or keeping us connected in new ways.

• 🕊️ The Power of Presence: From family care to lifelong bonds, the episode reminds us that sometimes friendship is simply being there.

Key Quotes

"The best things in life are free — and friendship is one of them." — Billy Schwer "You can't have a deep friendship without vulnerability." — Michelle Humphrey "Maybe the most important relationship you'll ever have is the one with yourself." — Pete Cohen "Companionship is underrated — just being with someone, comfortably, in silence." — Andy Selling

Guests

• Billy Schwer – Former World Champion Boxer, Mindset Coach, and Samaritan volunteer. https://billyschwer.com/

• Andy Sellins – Educator, sportsman, and lifelong friend.

• Michelle Humphrey – Art Psychotherapist working in the NHS and private practice.

• Toby – 18-year-old apprentice and aspiring MMA fighter, exploring purpose and identity.

• Rupert – Longtime friend and deep thinker, bringing insight from Jungian psychology.

Themes We Explore

• Friendship and authenticity

• Mental health and emotional awareness

• Vulnerability and connection

• Generational wisdom

• Grief, growth, and transformation

• The art of listening

• The courage to show up for others

Takeaway Message

Friendship is life's heartbeat. It's not about how often you talk — it's about knowing someone's in your corner when it really matters. This episode is a reminder to pause, reach out, and tell the people you love that you appreciate them.

Episode Overview

In this deeply personal and soul-stirring conversation, Pete Cohen sits down with Paul for a reflective exploration of The Hero's Journey — not as a myth, but as a lived experience. Together, they peel back the layers of masculinity, stillness, loss, and inner transformation.

From Joseph Campbell's timeless teachings to modern myths like The Matrix, Gladiator, and Lord of the Rings, Pete and Paul uncover what it really means to answer "the call to adventure" in our own lives — the call to wake up, let go, and come home to who we truly are.

They talk about men's circles, spiritual awakening, grief, and the courage to face one's truth without distraction. What emerges is a rare and honest conversation about resting in being rather than doing, about presence over performance, and about why our deepest healing often begins when we finally stop running.

Key Themes

• The Hero's Journey and the path of inner transformation

• The courage to rest, pause, and simply "be"

• The masks men wear and why vulnerability is sacred

• Joseph Campbell, myth, and meaning in modern life

• Letting go of the "destination mentality"

• Grief as a doorway to awakening

• Relationships as mirrors for our healing

• Finding strength through men's circles and authentic connection

Memorable Quotes

"I'm just resting in being — and that's rare in this world." "The hero's journey isn't out there. It's the one within." "Stopping isn't dangerous — it's where the magic begins." "Healing isn't a quick fix. It's a deep calling to become more real." "It's not about what I do for the world. It's about what I do for myself — and the impact that has on the world."

Guest

Paul is a mentor, spiritual guide, and member of A Band of Brothers — a men's circle dedicated to helping men and young people face their truth, heal ancestral wounds, and live with authenticity.

Contact Paul here; www.meetingsinstillness.com www.Paulhurcomb.Org

About the Host

Pete Cohen, known as Mr. Intention, is a mindset and performance coach, author, and global keynote speaker who helps people live intentionally and thrive beyond survival.

DM Pete with your reflections or stories @PeteCohen_

Listen If You're Exploring:

• How to live with more intention and self-awareness

• What it means to heal from grief and loss

• The role of men's groups and vulnerability in transformation

• How myth and story mirror our own inner evolution

• Why slowing down might be the most radical act of all