Internal Gratitude

Welcome to the third and final episode of our gratitude mini-series, where we turn the spotlight inward and explore a practice that feels surprisingly uncomfortable for a lot of us: internal gratitude. This is about learning to appreciate yourself - not just your life. Most of us were never taught how to do this. We’re brilliant at acknowledging everyone else, but not so good when it comes to recognising our own effort, resilience, and growth. 

In this episode, we talk about why internal gratitude matters - especially in midlife - when so many women are quietly holding everything together. We dig into:

Effort Gratitude (not outcome gratitude): recognising where you showed up, kept going, and didn’t quit - even when no one was watching.

Body Gratitude : gently acknowledging what your body has carried you through, frustrations and all.

Younger Self Gratitude: thanking past versions of yourself for surviving, leaving, starting, or setting boundaries.

Values Gratitude: honouring the values you live by 

“No One Clapped” Gratitude: naming the invisible labour you do every day that rarely gets acknowledged.

This episode is for anyone who struggles with self-worth, feels quietly exhausted, or needs permission to say: I see what I do. And it matters.

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

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Gratitude sounds simple… but does it actually work in practise?

In part two of our gratitude mini-series, we move beyond the theory and into real life. 

This week we tried three simple gratitude practices: 

The Gratitude Walk, 

The One-Text Challenge, 

The Gratitude Swap 

To see what genuinely helped, what felt extremely awkward,what surprised us and which ones we just didn't do! 

If you liked this episode and want to be part of the club, come follow us on all our socials: 

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To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

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This week we’re diving the first part of our mini series on gratitude - not the sparkly Instagram version, but the real, science-backed, actually-useful kind that has nothing to do with “too blessed to be stressed” energy.

We explore why gratitude still has such a powerful impact on the body and mind, and how the research has evolved. 

In this episode we cover:

The updated science - How gratitude activates the parasympathetic nervous system (your built-in calm button)

Why gratitude helps you sleep better 

Why it grounds you in real life instead of spiralling

Micro vs. Macro Gratitude

What to do when gratitude feels impossible

Why gratitude sometimes lands badly - and what to try instead

Pre-gratitude practices for when your system is overwhelmed

Reframing gratitude as “noticing what else is true,” not pretending everything is fine. 

We also share our Self Care Steps to practicing gratitude and our own gratitude lists for the week as well as your shout outs. 

If you liked this episode and want to be part of the club, come follow us on all our socials: 

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This episode is sponsored by Welbeck - providing beyond better healthcare

Happy New Year!  Welcome back to the brand series of SCC

What better way to start a new year than taking a look at longevity and what we can do to stay healthy and be proactive about preventative medicine. Today we are joined by the wonderful Dr. Simrat Marwah-  the Medical Director of Welbeck’s Health Assessment and Longevity Centre to discuss how to live longer and most importantly better. 

To find our more about Dr Marwah and the longevity package: 

https://onewelbeck.com/consultants/dr-simrat-marwah/#

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Enjoy this re release clubbers from Xmas 2023, we loved this practice and still use it today. Merry Xmas everyone x

This week at the club for the final practice of 2023 the ladies work through learning to receive and it turns out to be trickier than expected. They are joined by one of their favourite experts Anna Mathur who returns to the club to share her insights and tips. Tune in to find out how they got on.

ist us this week we are absolutely delighted to be joined by Anna Mathur . Anna is a psychotherapist who is widely celebrated for her accessible mental health advice and the light- bulb moments which she offers across her platforms including, Instagram, her best selling books and her podcast The Therapy Edit and her online motherhood platform The MotherMind Way. She equips mothers with tools and knowledge on how to look after their emotional wellbeing and gain more happiness throughout motherhood and beyond. Her new book, How To Raise a Happier Mother is available now.

@annamathur

Find out more and get involved https://www.mentalhealth.org.uk/mhaw #ToHelpMyAnxiety @mental health's free resources will help you understand more about anxiety and the things you can do to help.

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In our final show for 2025 we are (as promised) following on from last week's show on Asking For Help today and diving into the flip side of the issue - how to receive help. We have been conditioned to do everything ourselves. So how do we actually accept support, without guilt or awkwardness? In this show we look at the benefits of receiving help, discuss why we are so terrible at it and of course give you our self care steps in how to receive it graciously,

Wishing you all a very happy Christmas and a healthy and wonderful New Year. 

See you in 2026! 

Get 20% off at LondonNootropics.com with the code SELFCARE

If you liked this episode and want to be part of the club, come follow us on all our socials: 

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To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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It’s coming up to ‘the most wonderful time of the year’ - for kids, for everybody, but often not for women/mums who are drowning under the mental load and running themselves ragged to make the whole thing “perfect” In today’s episode Lauren and Nicole return to the subject of asking for help four years on to see if they have improved and a reminder to everyone on how to do it for themselves. Expect raw honesty and the usual practical tips. 

Get 20% off at LondonNootropics.com with the code SELFCARE

If you liked this episode and want to be part of the club, come follow us on all our socials: 

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To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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This episode is sponsored by Welbeck - providing beyond better healthcare

Today we’re getting into the weighty topic of GLP-1 weight-loss drugs. Ozempic, Wegovy, Mounjaro - it’s a hot topic with a story in the news about it every week.  

We are delighted to be joined by consultant endocrinologist Dr Saira Hameed who cuts through the noise bringing medical facts and who knows this topic inside and out. In this episode Dr Saira is mythbusting and answering all of your questions and ours about weight loss injections. It’s a fascinating episode you won't want to miss.

In this episode we discuss:

The different drugs on offer

Who should and should not be taking them

Side effects and health risks

Who qualifies for NHS treatment

Why honesty is imperative 

The moral panic and is it “cheating” to take them.

To learn more or book an appointment go to: https://onewelbeck.com/consultants/dr-saira-hameed/

To buy her books: https://amzn.eu/d/3FXSB1B      https://amzn.eu/d/bl86fm0

Get 20% off at LondonNootropics.com with the code SELFCARE

If you liked this episode and want to be part of the club, come follow us on all our socials: 

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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Welcome back to Self Care Club’s monthly wellness catch up. Expect a jam packed show with the latest tiktok trends, wellness fads, the products we are trying and loving and all our TV, podcast and book recommendations. 

Links below to items mentioned:

Products:

Refy Lip Liner https://refybeauty.com/products/blur-liner?variant=42524152955019&gad_source=1&gad_campaignid=22102676060&gbraid=0AAAAABSC9shS7jnw5WCaZHn6EgQOggzrP&gclid=CjwKCAiAlfvIBhA6EiwAcErpyXVjULqTh1F_kgnCu7nwlFozKg0bTj0VuS4t1bq6nfwazoEhL_nh-xoCKVUQAvD_BwE

Retinol & Vitamin C-Tetra Luxe & Crystal Retinol  https://www.medik8.com/

Cleanser: https://www.boots.com/no7-cleansing-hot-cloth-cleanser-200ml-10312279?srsltid=AfmBOopGsbcMAo1y5RaWzF5s0x_sPVALFI1QMFHG_zrNqC4KqHDx3une

Book:Anna O https://www.amazon.co.uk/Anna-biggest-thriller-astonishing-literary/dp/0008607796

Podcasts: Reel Talk with Honey & Jonathan Ross & Uncanny

TV Shows: 

Pluribus Apple TV+

The beast in me - Netflix  -Clare Danes & Matthew Rhys 8 part psychological thriller 

All’s fair - Kim K & Glenn Close - Disney + 

Malice - Prime video jack whitehall & David Duchovny  

Down Cemetery Rd - Emma Thompson & Ruth Wilson

Lazarus - Sam Claflin & Bill Nighy 

All Her fault - Sarah Snook & Dakota Fanning

If you liked this episode and want to be part of the club, come follow us on all our socials: 

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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It’s November - or as we’re calling it, No-vember: the month we stop overcommitting, overfunctioning, and saying yes when every fibre of our being is screaming no.

We’ve spent decades saying yes - to work projects, school fairs, dinners we didn’t want to attend, and “quick favours” that were anything but. Our “yes” muscles are officially burnt out. This week, we’re discussing how to say a guilt free no, diving into why saying no is an act of emotional self-defence and chatting about the science behind why it’s harder for women, and how protecting your time protects your mental health.

In this episode we discuss: 

The real benefits of saying no - from better relationships to stronger self-trust.

Our best practical tips and “No Scripts” for polite but firm refusals.

How to swap FOMO for JOMO (the Joy of Missing Out).

The 5 self-care steps to saying no with kindness and confidence.

Get 20% off at LondonNootropics.com with the code SELFCARE

If you liked this episode and want to be part of the club, come follow us on all our socials: 

To Listen To 40ISH - https://podcasts.apple.com/gb/podcast/40ish/id1757876983

To order our book “HAVE YOU TRIED THIS?” click here - Paperback out now! 

https://www.amazon.co.uk/Have-You-Tried-This-Only/dp/1801293139/ref=sr_1_2?crid=1O7EA4ZF1O5CS&keywords=have+you+tried+this&qid=1699449028&sprefix=have+you+tried+%2Caps%2C125&sr=8-2

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