In today's episode of Speaking of Inclusion... I am joined by Beatrix Schmidt, a sleep coach for adults, professional speaker and author of Sleep Skills for Life.

Together, we unravel the myths and realities behind what it means to truly sleep well and explore why so many of us struggle with getting the rest we need.

Beatrix shares her own journey with insomnia, addressing why generic tips often fall short, and bringing a refreshing perspective: sleep isn’t a matter of luck, but a set of practical, learnable skills.

We discuss how personality traits, neurodiversity, and lifestyle impact sleep, and why the art of relaxation, physically, emotionally, and mentally, is at the heart of successful sleep transitions.

Throughout the conversation, Beatrix offers advice on recognising when your sleep is actually a problem (versus just an occasional tough night), reframing sleep difficulties as puzzles to be solved rather than signs of being broken, and the importance of self-awareness and curiosity in building sustainable sleep habits.

We also touch on the pitfalls of quick fixes, why tracking your sleep doesn’t always lead to meaningful change, and how to future-proof your sleep skills for every stage of life.

Here are three key takeaways from today’s episode:

1. Sleep is a skill, not an accident – and it can be shaped to suit your needs, personality and stage of life by working with who you are, not against yourself.

2. Generic solutions often miss the mark; what works for one person (think: baths, meditation, journaling) may not work for another, and recognising your own patterns is the first important step.

3. You are not broken if you struggle with sleep. The real progress starts by identifying your individual sleep puzzle and seeking support before years of trial and error entrench the problem.

A question to reflect on as you listen:

How well do you really understand your own sleep patterns? And are you actively working with, rather than against, your personality and daily behaviours to improve them?

Beatrix can be connected with via her website, www.BeatrixASchmit.com where you will also find all her free resources - including her free consultation for those who are really struggling!

you can also buy her book Sleep Skills for Life here:

https://www.beatrixaschmidt.com/bookpurchase

If today’s episode resonated with you, help support the show by buying me a virtual coffee at www.BuyMeACoffee.com. Just head to coff.ee/speakingofinclusion and help keep the podcast funded.

Speaking of Inclusion is hosted by Katie Allen. Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds - "No Drama" by Alder

In this episode of Speaking of Inclusion... I am joined by Kamil Hejmanowski, a world champion kickboxer, karate sensei, and now life coach supporting migrants who experience shame in the UK.

Kamil generously shares his journey from growing up in Poland to navigating teenage years as a new migrant in theUK, grappling with a sense of not belonging, shame, and the search for self-worth.

Throughout our conversation, Kamil shares how his earliest experiences shaped his understanding of self, community, and cultural differences. We discuss the complex realities of migration. How they reverberate through identity, family dynamics, and working life.

Kamil provides invaluable insight into the hidden challenges many migrants face, including cultural expectations, emotional barriers, and the sometimesinvisible burden of having to prove oneself.

Key takeaways from this episode:

1. Migration is a deeply personal experience, shaped by culture, upbringing, and often invisible emotional struggles such as shame and a need to prove one's worth.
2. Our personal histories influence the way we work, relate to others, and respond to challenges, highlighting the need for greater empathy and understanding in our workplaces and communities.
3. Real change, whether in individuals or institutions, requires us to look beneath the surface and address the root causes of behaviour, rather than simply treating the symptoms.

As you listen, I invite you to reflect on this question:
How might you better recognise and support those whose life stories and cultural backgrounds differ from your own?

Things we said we'd include in this episode's show notes:

• Link to Kamil’s website - www.kamilhejmanowski.com,where you will also find his TikTok, Instagram, and Facebook accounts (both Polish and English language)
• A reminder that Kamil’s website is available in both Polish and English, with a button to swap languages

If you found value in today's conversation and want to help keep the podcast going, you can buy me a virtual coffee at coff.ee/speakingofinclusion – every cuppa helps to fund the show.

Speaking of Inclusion is hosted by Katie Allen. Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.
www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds - "No Drama" by Alder

In this episode of Speaking of Inclusion, Katie Allen talks with two-time Emmy award-winning filmmaker Shannon Malone-deBenedictis.

Shannon brings her experience in documentary storytelling, a career with giants like Discovery, Netflix, and NationalGeographic, and her insights as founder of Padlin Creative. Most of all, she opens up about her work helping women question how they see themselves, step into full confidence, and challenge the ways society judges people on size andappearance.

Katie and Shannon explore the fact that conversations around weight and size are still taboo or overlooked, especiallyfor women, at work and in public life.

They unpack the double standards around body image, how those standards especially impact heavier women, and why these biases stick around.

Shannon shares personal stories from her career, including the moment she decided to stop apologising for who she is and what she looks like, and what it meant to finally show up truly unapologetic in professional spaces.

Listeners can expect a frank conversation about fat shaming, internalised self-judgment, the link between societal biasand workplace exclusion, and the everyday struggle of taking up space confidently.

You’ll hear how these issues show up in everything from office emails to award ceremonies, and ways to rethink your own attitudes towards body image and worth.

Shannon also shares practical advice from her mentoringworkshops and touches on the surprising role of menopausal women in nature.

Key takeaways:

• The constant pressure to "make yourself small" affects how women show up, participate, and are seen, especially those who don’t fit into normative beauty ideals.
• Societal standards around weight are rooted in bias, not science or merit, and they result in real exclusion at work and beyond.
• Confidence isn’t about meeting someone else's standard.
• Redirecting energy away from apologising or hiding makes space for actually enjoying life and succeeding on your own terms.

A question to reflect on:
How often do you judge someone's abilities or worth based on their appearance or size, and what assumptions might you need to challenge in yourself?

Things we said we'd include in this episode's show notes:

• Book recommendation: "Likeable Badass" by Alison Fragale
• Shannon's website: Padlin Creative (padlincreative.com)
• Padlin Creative free consultation and portfolio (available at padlincreative.com)
• Join the Fully Unapologetic Facebook group

If you enjoy the podcast, you can help keep it funded by buying me a virtual coffee at www.coff.ee/speakingofinclusion. Every contribution helps the show keep going!

Speaking of Inclusion is hosted by Katie Allen.

Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.⁠www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder

In this episode of Speaking of Inclusion... I am joined by Ryan Root, co-founder of Hormones for Me, Wellness and Longevity, and host of the Dope Martian podcast.

Ryan brings a truly honest, raw, and genuinely unique perspective, not just on hormone replacement therapies, but also on purpose, mistakes, and ultimately redemption.

This conversation hears Ryan take us through his personal struggle with low testosterone, the controversial route he took into the hormone therapy business, to his experiences with the criminal justice system and, ultimately, building a successful and legal business helping thousands of people improve their health.

We discuss the profound stigma and misinformation surrounding hormones, the entrepreneurial energy it takes to create real change, and the ways leaders at every level can learn from their own failures, owning both the messy andremarkable parts of their stories.

Three key takeaways from today’s episode:

1. The dangers of misinformation and stigma around hormone therapy, and why so many people are failed by the current medical system when seeking support for hormone-related issues.
2. How mistakes and failures, when properly owned and reflected on, can become catalysts for growth, purpose, and positive impact.
3. The importance of curiosity and questioning accepted wisdom, both in our health journeys and in broader societal systems, including how we feel about people who have served time in prison.

A question for you to reflect on as you listen:

How might your own judgements or assumptions, about health, leadership, or even the law, be holding you back from seeing a bigger or more compassionate picture?

Ryan Roots is a biochemist, entrepreneur, and host of The Dope Martian Podcast, whose journey from underground TRTnetworks to co-founding H4M Wellness is a powerful story of redemption and reinvention.

After serving time in the DEA’s Operation Cyber Juice, he turned his life around—earning a biochemistry degree and launching the groundbreaking Dialed-In-Optimization (DIO™) health tech protocol.

Now, through H4M and the Think For Yourself podcast, Ryan empowers others with raw, science-backed insights on hormone health, performance, and longevity.

Visit www.HormonesForMe.com for updates and inspiration.

If you enjoy the podcast, you can help keep it funded by buying me a virtual coffee at www.coff.ee/speakingofinclusion. Every contribution helps the show keep going!

Speaking of Inclusion is hosted by Katie Allen.

Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder

In this episode of Speaking of Inclusion... I am joined by Daria Rudnik, team architect, executive leadership coach, and author of the book "Clicking". 

Daria shares her expertise from years as a Chief People Officer, her global leadership experience, and her unique approach to helping teams move from surviving to truly "clicking"… especially in challenging and rapidly changing environments.

We also explore the real power of intentional team culture, those moments when a group of individuals comes together to achieve something greater than the sum of its parts. 

Daria offers practical insights into how leaders can build meaningful connections, manage conflict in human-focused ways, and create team environments that include all voices at the table, even those that are quieter or more introverted.

Here are three key takeaways from today’s episode...

Team success isn’t accidental: 

High-performing teams thrive on intentional culture-building, where the “how” of working together is just as important as the shared purpose or “why”.

Rules and norms provide clarity: 

Defining how decisions are made, how meetings are run, and what behaviours are valued or not tolerated helps create trust and inclusive collaboration.

Influence comes in many forms: 

Daria shares ideas for quieter or introverted team members to make their voices heard, not just during meetings but also before and after, and highlights that everyone has the power to shape the culture of their team, step by step.

As you listen, consider this question: 

In your own team, are the ways you work together (your norms, decision-making, and behaviours) truly clear and intentional, or are you relying on accidental culture?

Daria’s book “Clicking” is available to buy from her website www.DariaRudnik.com 

If you enjoy the podcast, you can help keep it funded by buying me a virtual coffee at coff.ee/speakingofinclusion. Every contribution helps the show keep going!

Speaking of Inclusion is hosted by Katie Allen.

Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder

In this episode of Speaking of Inclusion... I am joined by Dr. Tom Ingegno, a bestselling author, clinician and speaker with nearly 25 years' experience in integrative medicine.

Tom runs Charm City Integrative Healthcare in Baltimore and has been featured in national outlets such as WebMD and Forbes. His work beautifully blends traditional and East Asian therapies with modern wellness practices, with a particular flair for making complex health ideas practical and accessible.

Our conversation explored the interconnected topics of health, politics, social structures and the many layers that come with being human. We talk about what happens when you question the systems you were brought up in, the impact of generational expectations, and the beauty (and challenges) of forging your own path outside of tradition.

Here are three key takeaways from this episode:

The power of curiosity and how it shapes not only individual lives but also influences entire communities and approaches to healing.

The crucial role of holistic wellbeing, or as Tom puts it “whole being health”, and the importance of addressing all aspects of our lives, not just the physical.

The significance of acknowledging the origins of knowledge and practice, and the importance of using culturally respectful terminology in talking about East Asian medicine.

As you listen, I’d encourage you to reflect on this question: 

In what ways are our personal health and wellbeing linked to the structures and attitudes of the society around us, and how much agency do we have in shaping our own path within it?

Tom is the host of the Irreverent Health podcast and can be contacted from his website www.CharmCityIntegrative.com or www.IrreverentHealth.com 

If you enjoy the conversation and want to support the show, please consider visiting www.BuyMeACoffee.com and buying me a virtual coffee to help keep Speaking of Inclusion funded. The link is coff.ee/speakingofinclusion.

Speaking of Inclusion is hosted by Katie Allen. Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder

In today's episode of Speaking of Inclusion... I am joined by Blanca E. Rodriguez, owner and CEO of Wounded Healer LLC, Amazon Bestselling co-author,

holistic life coach, and TEDx speaker. Together, we explore the importance of breaking our silence around challenging lived experiences, particularly those involving sexual violence and abuse.

We also celebrate the important role that music, dance, and movement play in personal healing, both for Blanca and others she’s helped through her work.

Through honest conversation, Blanca shares how her upbringing, her parents’ resilience, and her own journey through trauma have shaped her commitment to creating safe spaces, whether in the dance studio, workplace, or anywhere people come together.

Together we reflect on the need to simplify life in times of overwhelm, and why acknowledging, listening, and supporting one another is foundational to genuine inclusion.

Three key takeaways from this episode:

1.     Silence perpetuates trauma and isolation, but sharing your story, however hard, can be the seed for healing and positive change, for both individuals and the wider community.

2.     Creating safe, supportive spaces (at work or anywhere) means truly listening, without judgement, advice, or minimisation, so people feel seen, heard, and believed.

3.     Movement, music, and dance are powerful forms of medicine, helping us process emotions and reconnect with ourselves and others, sometimes mirroring the naturalinstincts of our animal companions to shake off stress.

While you listen, consider this: How might you show up (whether as an ally, colleague, friend, or leader) and create an environment where someone feels safe enough to share what matters most to them, without fear or shame?

Things we said we'd include in this episode's show notes:

·       Statistics on sexual assault in the UK:

According to a 2021 UK Parliamentary report there are believed to be 3.4 million acts of rape or sexual violence committed each year in England and Wales, of which 83% go unreported. Conviction rates of the proportion reported sit at 5%.

It appears that rates are similar in the US also.

Blanca can be contacted via her website www.WoundedhHealer.us

She is on all social media platforms as @WoundedHealer.Blanca E

If you found value in today’s podcast and want to help keep Speaking of Inclusion running, please head to coff.ee/speakingofinclusion and buy Katie a virtual coffee. Every cuppa helps keep this space funded and flourishing.

Speaking of Inclusion is hosted by Katie Allen. Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds - "No Drama" by Alder

In today's episode of Speaking of Inclusion... I am joined by Jim Thorp, a health coach and workplace stress expert, to talk all things workplace stress. What triggers it, where it shows up in our lives, and most importantly, what we can actually do about it. Jim brings a grounded holistic perspective, encouraging us to consider both the physical and emotional aspects of stress, not just as individuals but as teams and organisations.

Throughout our conversation, you'll hear real-world examples, from office temperature battles to the overlooked impact of home life on how we show up at work. We explore why striving for a completely stress-free workplace is probably a fantasy, and instead focus on actionable ways to move towards 'stressed less' environments. Jim Thorp shares practical advice for noticing stress, auditing wellbeing, and how small changes really do build towards happier, healthier teams.

Three key takeaways you’ll get from this episode:

• Recognising stress, not just fighting it, is the first step toward reducing its impact, whether it's something you’re carrying into work from home or workplace irritations like hot desking and unfriendly coffee machines.

• Stress affects everyone differently, and the way an organisation addresses it must be just as varied. Generic fixes rarely work; understanding individual differences is crucial.

• Holistic health approaches (thinking beyond physical fitness to nutrition, sleep, emotional wellbeing, and even thermogenic stresses) can unlock better performance, greater inclusion and improved retention.

While you’re listening today, I invite you to reflect on this question: 

How well do you recognise and respond to the sources of stress, both in yourself and your colleagues, and how could that change the everyday experience at work?

You can connect with Jim via his website www.JTEthos.com or on LinkedIn JimThorp

Before you settle in, here’s a little request: If you enjoy the podcast and want to help keep it funded, head to coff.ee/speakingofinclusion and buy me a virtual coffee. Every cup goes a long way in helping us keep these human conversations going.

Speaking of Inclusion is hosted by Katie Allen. Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations. 

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder

In today's episode of Speaking of Inclusion... I am joined by Charlie Hart, perhaps better known online as "awesome Charlie, awesome with an AU." Charlie is a professional speaker on neurodiversity and LGBTQIA+ inclusion, and shebrings a powerful mix of lived experience, practical advice, and candid storytelling to our conversation.

Trigger Warning – we do discuss Charlie’s personal experiences of her son’s death by suicide. We give a warning ahead of this section and it’s only a few minutes long if you need to skip ahead.

We cover everything from what inspired Charlie’s advocacy journey (including how her son's autism diagnosis led to her own self-discovery and joining the “actually autistic” movement), to the importance of role models, and the waysmanagers and organisations can genuinely foster inclusion. Charlie shares honest examples from her own work and family, offering insight into the real impact when people are empowered to be themselves at work and beyond.

Here are three things you’ll take away from this episode:

• The value of allowing everyone to set their communication preferences, and how simple adjustments in the workplace can have significant, positive effects oninclusion.
• Why role modelling vulnerability as a leader isn’t just about empathy, it’s essential to psychological safety and creates space for honest, productive conversations.
• The reality that “normal” is simply what’s been normalised, and why celebrating difference not only brings better outcomes at work but genuinely changes lives for the better.

As you listen, consider this:

How often do you pause to ask your colleagues or the people you care about what truly helps them feel included, supported, and understood?

You can connect with Charlie Hart via:

• All social platforms: @AusomeCharlie
• Website: www.AusomeCharlie.co.uk

And if you enjoyed this conversation, help support the show by buying me a virtual coffee at coff.ee/speakingofinclusion. Your support keeps the podcast funded and freely available for everyone.

Speaking of Inclusion is hosted by Katie Allen. Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder

In today’s episode of Speaking of Inclusion… I am joined by Cheryl Thornton, a coach, mentor, and facilitator who runs the Root and Rise women in business collective.

Together, we’re taking a look at at the unexpected topic of “woo woo” into the workplace. Whether that's about trusting your gut, tuning in to spirituality (in whatever shape it takes for you), or simply making space in work for feelings and intuition alongside the usual logic and data.

Cheryl and I both come from corporate leadership backgrounds where decision making is so often overwhelmingly rational and fact-based, and yet over time, we’ve each felt the call to balance that with our intuitive selves.

We talk honestly about the fear of judgement that comes with showing up as your whole self at work, especially if you worry your peers might dismiss your more soul-led side as odd, silly, or irrelevant.

If you’ve ever found yourself holding back from talking about feelings, gut instinct, or the less “concrete” elements of yourself at work, this episode is for you. Cheryl shares her experiences of losing (and then reconnecting) her intuition, and we dig into both the stigma and the practicalities of encouraging more honesty and humanity at work.

Here are three key takeaways from our conversation:

1. Balance isn’t about ditching logic for “woo woo”, it’s about allowing both to have a seat at the table. Your gut and intuition are just as important as your data and analysis when it comes to good decision-making, and having diverse perspectives leads to better outcomes for everyone.

2. There is a real sense of safety that comes when people are able to contribute their perspectives without fear of judgement, even if those perspectives are driven by feelings, intuition, or unquantifiable experience. Leaders and colleagues alike can ask, “what’s your sense of this?” to invite more holistic inputs.

3. You are not alone if you feel like you have to hide the more spiritual, soulful, or feeling-led parts of yourself at work. There is huge value, both personally and collectively, in learning to identify, embrace, and openly communicate your authentic self, even if it requires getting uncomfortable or doing the “hard self-care” work.

As you listen, here’s a question for you to reflect on:

How much of yourself do you actually bring to work, and what would change for you if you felt safe enough to share both your logic and your intuition?

If you have questions for Cheryl, she can be contacted on:

If you found this conversation important or valuable, please visit www.BuyMeACoffee.com and buy me a virtual coffee to help keep the podcast funded and these inclusion conversations going. The link is coff.ee/speakingofinclusion.

Speaking of Inclusion is hosted by Katie Allen.

Katie is a specialist inclusion consultant and confidence coach, offering a no BS approach to DEI and helping people become more confident in important human conversations.

www.KatieAllenConsulting.com

Theme music is courtesy of Epidemic Sounds – "No Drama" by Alder