The Gavin Sisters Wellness Show

Former Royal Marines commando Gareth Timmins joins Lauretta to unpack the link between elite military training, resilience, identity, and high performance. He shares how his upbringing in rugby league, his strained relationship with his father, and his time in the Marines shaped his approach to discipline, success, and mental toughness.

This conversation also explores what happens after achievement — why success can feel empty, how wealth and status can fracture identity, and why deliberate hardship may be the key to building real resilience.

• Gareth describes his childhood in a rugby league household, where his father's strict standards created a culture of sacrifice, extra practice, and total commitment.

• He explains how losing structure after leaving professional rugby led to drink, drugs, and fighting, showing how quickly purpose can disappear.

• He opens up about his complicated relationship with his father, including the pressure to achieve and the lack of real validation.

• Gareth breaks down the Royal Marines selection process and the brutal first 10 weeks of training, including sleep deprivation, time pressure, and extreme physical demands.

• He argues that resilience is not just "pushing through" but a form of cognitive endurance built through voluntary hardship and recovery.

• He discusses why science and comfort can help recovery but may also blunt the mental toughness needed for elite performance.

• He shares the pirate attack incident in the Red Sea that led him to study rapid decision-making under pressure for his PhD.

• He explains how catastrophising can shut down executive function, and why flow state matters in high-stakes performance.

• Gareth reflects on working for wealthy families and realising that money, cars, and houses do not guarantee happiness or family stability.

• He emphasises that the story you tell yourself, especially during hardship, can change outcomes more than circumstance alone.

Voluntary hardship

Choosing discomfort on purpose so you're better prepared for life's involuntary challenges.

Cognitive endurance

Resilience as the ability to maintain function under pressure, not just force your way through.

Flow state under pressure

Peak performance as something accessed through experience, stress, and repetition.

Mental flexibility

Adapting your internal story when circumstances change.

"The story you tell yourself, you have to tell yourself it more or less every day."

"Suffer now, just suffer now."

"We love the journey. It's the journey that we love."

• Build small, deliberate discomfort into your routine through fitness, hard tasks, or difficult conversations.

• Use recovery intentionally instead of relying on endless grit.

• Pay attention to the story you're telling yourself when stress hits.

• Protect close relationships and family structure before chasing external success.

Discover Gareth's books, website, and work on performance, resilience, and decision-making under pressure.

https://www.gareth-timmins.com/

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This episode is sponsored by Health Craic. Wellness drinks that work but taste great.

Use the code Craic for 10% off for listeners.

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What if your blood tests say you're normal, but you're not actually as healthy as you could be?

In this episode of The Gavin Sisters, we sit down with Dr Dan McNally, co-founder of Emerald Health, and Dr Yiannis Balanos, its clinical lead, to explore the world of preventive health and what we can learn from looking beyond the standard health check.

From cholesterol and blood sugar to inflammation, menopause, cancer markers and biological age, we discuss the tests that can help us understand our health risks earlier — and, crucially, what we can actually do with that information.

We explore why a single result rarely tells the whole story, why tracking changes over time can be more revealing than simply being told everything is "normal", and how personalised health data can help us make better decisions for the future.

Because prevention isn't about becoming obsessed with numbers or worrying about every result. It's about understanding your body, identifying potential risks and making small, meaningful changes before problems develop.

And, as we discuss, some of the biggest improvements to our long-term health don't come in a pill bottle.

• Preventive health: Why Dan founded Emerald Health and why traditional health checks can leave people with more questions than answers.

• Your blood biomarkers: What cholesterol, triglycerides, HbA1c, CRP, iron, vitamin D and thyroid markers can tell us about our health.

• Blood sugar and insulin resistance: Understanding the markers associated with metabolic health, type 2 diabetes and cardiovascular risk.

• The cholesterol marker you may not know about: What lipoprotein(a), or Lp(a), is and why this largely genetically determined risk factor matters.

• Normal versus optimal: Why reference ranges don't always tell the whole story and why trends over time can be important.

• Biological age: How health data can help build a clearer picture of your current health and identify areas to work on.

• Cancer markers: What tests such as CA-125 and PSA can — and cannot — tell us about cancer risk.

• Menopause and hormones: When hormone testing can be useful and why menopause is often diagnosed through symptoms rather than blood tests alone.

• Exercise and longevity: Why strength training, cardiovascular fitness, balance and bone health all matter as we age.

• The four pillars of prevention: Exercise, sleep, nutrition and lifestyle choices, including alcohol and smoking.

• The future of healthcare: Why personalised prevention is gaining momentum and the challenges of delivering it within the NHS.

You don't have to wait until something goes wrong to start taking your health seriously.

Understanding your risk factors, knowing which markers are relevant to you and making changes you can sustain may help improve your long-term health. The aim isn't to chase perfect numbers — it's to make informed decisions about the things you can influence.

As our guests remind us, the goal is to understand where you are now and what a healthier version of you could look like.

"This is you versus an optimal you."

And perhaps the most compelling reminder of all:

"If you could take exercise as a pill, it would be a mega blockbuster medication."

Knowledge is power when it comes to your health.

Listen now and discover what you can do today to invest in your health for the years ahead.

Please note: This episode is for educational purposes only and is not a substitute for individual medical advice. Blood tests and screening tools have limitations, and results should be interpreted by a qualified healthcare professional in the context of your personal circumstances.

https://withemerald.com/

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This episode is sponsored by Health Craic. Wellness drinks that work but taste great.

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What happens when a successful career in media, a personal health crisis and a passion for nutrition come together to create a completely new chapter?

In this episode, Lauretta and Sharon are joined by Helen Johnson, founder of Succeed, a range of seed and botanical blends designed to make it easier to add more nutrition to everyday meals.

Helen spent decades working in the media, editing titles including New Woman, Bliss, Cosmopolitan, Marie Claire and Grazia, before her own health journey prompted her to retrain in nutritional therapy and rethink what she wanted to do next.

Helen opens up about being diagnosed with psoriatic arthritis in her 30s, navigating medication and the NHS, and the gradual changes she made to her diet and lifestyle. She also reflects on the role that stress played in her health and the importance of understanding the connection between mind and body.

The conversation then moves into entrepreneurship, as Helen shares what it was like to launch a wellness brand in her 50s, deal with imposter syndrome, put her own money into the business and learn an entirely new industry from scratch.

From growing hemp and flax seeds on her family farm in Norfolk to working with herbalists and sourcing ingredients with sustainability and provenance in mind, Helen explains how Succeed came to life and why she believes nutrition doesn't have to be complicated.

There are plenty of honest insights for anyone thinking about starting something new later in life — including how to deal with setbacks, ask for help, get out there and speak to customers, and keep going when things don't go according to plan.

• Her career in journalism and editing some of the UK's best-known magazines
• Being diagnosed with psoriatic arthritis in her 30s
• Her experience of medication and managing an autoimmune condition
• The role of stress and the mind-body connection
• How nutrition became a bigger part of her own health journey
• Why she retrained as a nutritional therapist
• The importance of dietary diversity, fibre, protein and healthy fats
• Why she became fascinated by seeds and botanical herbs
• The story behind launching Succeed
• Sourcing ingredients from British farmers where possible
• Regenerative farming and the importance of soil health
• Starting a business in her 50s
• Dealing with imposter syndrome and self-doubt
• Learning the food and drink industry through trade shows
• What happens when a retailer doesn't sell your product
• Why founders need to be their own best advocates
• Taking financial risks when starting a business
• The importance of community and other founders
• Balancing entrepreneurship with family and wellbeing
• Why small, consistent habits can make healthy eating easier

Helen believes that for many people, improving health doesn't have to mean following an incredibly restrictive or complicated diet.

Instead, she encourages people to come back to the basics: fibre, protein, healthy fats and diversity in the diet, while finding simple ways to make nourishing food part of everyday life.

Her philosophy is about making nutrition achievable rather than overwhelming — something that fits into real life.

Succeed was created by Helen to make it easier to add nutrient-dense seeds and botanical herbs to everyday meals.

The range currently includes blends focused on gut health, energy, focus and immunity, which can be sprinkled onto foods such as porridge, yoghurt, salads and soups.

Helen's aim is simple: to help people make small, regular changes that can add up over time.

Find out more about Helen and Succeed and discover the blends she has created to make everyday nutrition easier.

https://sucseed.life/?srsltid=AU7gw4WYB_95TViQ4BWa_Iptd77-Jz6T9Rusm7boGv0MiSPdhP9STkzo

You don't have to completely overhaul your life to make meaningful changes. Sometimes the most sustainable approach is to start with the basics, make small changes and keep going.

And as Helen's own story shows, it's never too late to start something new.

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This episode is sponsored by Health Craic. Wellness drinks that work but taste great.

Use the code Craic for 10% off for listeners.

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In this episode, we're joined by Millie Gooch, Sunday Times bestselling author and founder of the Sober Girl Society, to talk honestly about alcohol, sobriety and the drinking culture that surrounds us.

Millie is the author of The Sober Girl Society Handbook: Why Drinking Less Means Living More, her first book, which was published in 2021, and her new book Hangxiety: How Alcohol Messes with Your Mind.

Millie shares her own journey to sobriety, including the moment she realised her relationship with alcohol needed to change. We talk about the impact drinking can have on mental health and anxiety, why so many of us have normalised alcohol, and how much of what we believe about drinking has been shaped by culture, advertising and the alcohol industry.

We also explore what actually happens in the brain when we drink, the concept of neuroadaptation, the long-term effects of alcohol, dealing with cravings and the practical challenges of giving up alcohol — particularly when drinking is such a big part of our social lives.

Most importantly, we discuss how education, honest conversations and changing social attitudes could help create a healthier relationship with alcohol.

• Millie's personal journey to sobriety

• Why alcohol can have such a significant impact on anxiety and mental health

• The normalisation of drinking in society

• How the alcohol industry has influenced our attitudes towards drinking

• What happens to the brain and body with long-term alcohol consumption

• Neuroadaptation and changes in brain chemistry

• How alcohol is marketed as part of a desirable lifestyle

• Practical strategies for giving up alcohol and managing cravings

• The challenges of staying sober in social situations

• Why education and open conversations around alcohol matter

• The changing attitudes towards drinking and the growth of the sobriety movement

• What the future of drinking culture might look like

Hangxiety: How Alcohol Messes with Your Mind

Buy Millie's book on Amazon

Sober Girl Society

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Gavin Sisters

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healthcraic.com

This is a special bonus episode created exclusively for our listeners by alcohol mindset coach Anna Donaghey.

Many people who join our retreats struggle with their relationship with alcohol—whether that's cutting back, giving up altogether, or simply feeling they're drinking more than they'd like. When it comes to alcohol, knowledge is powerful, and in this episode Anna shares her expertise, insights, and practical strategies for creating lasting change.

In this specially recorded episode, alcohol mindset coach and bestselling author Anna Donaghey explores the deeper reasons behind our drinking habits and how to build a life that relies less on relief, numbing, and coping mechanisms. She discusses the mindsets, societal influences, and personal stories that shape our relationship with alcohol, and explains why meaningful change starts with curiosity rather than restriction.

• Anna Donaghey's journey from advertising strategist to alcohol mindset coach and wellness practitioner
• The difference between relief and restoration when it comes to alcohol
• The needs alcohol often fulfils, including decompression, connection, pleasure, identity, and transition
• Why alcohol can become the "big domino" that impacts every area of life
• The gradual cost of alcohol on sleep, energy, confidence, emotional wellbeing, and relationships
• Challenging the belief that alcohol is essential for relaxation and social connection
• How to design a life where alcohol is no longer the primary coping mechanism
• The positive ripple effects of reducing or eliminating alcohol
• Why honest self-awareness can lead to a more meaningful and aligned life
• Timestamps

  00:00 – Introduction to the episode and Anna Donaghey's expertise 00:46 – Alcohol, societal norms, and personal experiences 01:44 – The backlash against moderation and Stephen Bartlett's experience 02:54 – Exploring what we're really seeking from alcohol 03:24 – Relief versus restoration 06:52 – Why it's important to question what alcohol does for us 08:48 – The risks of constantly seeking relief instead of meaningful change 09:41 – The core needs alcohol often fulfils: decompression, connection, pleasure, identity, and transition 10:40 – Alcohol's role in connection and reconnecting with ourselves 11:11 – Pleasure, enjoyment, and personal identity 12:38 – How alcohol becomes part of our life story and self-concept 13:05 – The role of alcohol in life's transitions and changing roles 13:33 – Reframing the conversation: our needs are human, but is alcohol the best solution? 14:02 – The importance of genuine restoration over temporary relief 15:00 – Alcohol's impact on sleep, energy, confidence, and emotional awareness 17:25 – The "big domino" effect of alcohol 18:29 – The transformative ripple effect of drinking less 20:24 – Restorative sleep and mental clarity 21:24 – Increased emotional availability and self-respect 22:20 – Recognising the slow creep of alcohol's hidden costs 23:19 – Why curiosity works better than guilt when changing habits 24:18 – Moving from "giving up" alcohol to designing a better life 25:50 – How modern lifestyles can reinforce alcohol dependence 26:47 – Understanding what you may be coping with beneath the surface 27:48 – The importance of intentional life design 28:18 – Viewing alcohol reduction as a pathway to a more authentic and fulfilling life 28:46 – Resources: The Big Drink Rethink and What Are You Thirsty For?

  Connect with Anna Donaghey
  • Website: https://www.thebigdrinkrethink.com/book
  • Instagram: https://www.instagram.com/bigdrinkrethink/
• Connect with Gavin Sisters

• www.gavinsisters.co.uk

  Insta: @gavinsistersuk

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  Facebook: @TheDetoxBarn

  You Tube: @gavingavin

  This episode is sponsored by Funki Coffee. Organic triple certified mushroom coffee boosted by adaptogens. Great for gut health, skin, immune boosting, and no crash.

  Use the code podcast for 10% off for listeners.

In this episode, Lauretta is joined by world-renowned biogerontologist and cell biologist Valter Longo, known for his groundbreaking research on fasting, aging, nutrition and longevity.

They explore the science behind the Fasting Mimicking Diet (FMD), its potential role in autoimmune conditions, inflammation, blood pressure, cancer support and extending healthspan.

Lauretta also shares her personal journey recovering from autoimmune disease using diet and fasting protocols, making this a powerful and deeply personal conversation.

In this episode, we cover:

• Prof Valter Longo's research on fasting and the immune system
• The difference between water fasting and the Fasting Mimicking Diet (FMD)
• How fasting may support autoimmunity, stem cells, cellular repair and inflammation reduction
• Why identifying potential food triggers is key in autoimmune disease
• Whether a 5-day or 7-day FMD is more effective
• Sharon's experience using FMD to improve blood pressure
• Why people are living longer but becoming less healthy
• The case for 12-hour time-restricted eating vs 16-hour fasting
• The role of fasting in cancer research and treatment support
• His views on protein intake, alcohol and modern health trends
• Practical, realistic habits to improve long-term health

Key Takeaways: According to Valter Longo, fasting is not just about autophagy. Its benefits likely come from a combination of processes including:

• Stem cell activation
• Cellular reprogramming
• Reduced inflammation
• Immune system regulation

The Fasting Mimicking Diet (FMD) is designed to mimic fasting while still allowing food intake, combining low calories with plant-based, nutrient-dense ingredients.

He also explains why a 12-hour eating window may be safer, more sustainable and potentially more beneficial than longer fasting windows for most people.

Valter Longo's Core Longevity Habits:

• Follow a plant-forward longevity diet (largely pescatarian)
• Practice 12-hour time-restricted eating
• Do the Fasting Mimicking Diet 1–3 times per year
• Exercise regularly (150+ minutes per week)
• Walk daily

About the Guest Professor Valter Longo is a leading biogerontologist and cell biologist specialising in aging, nutrition and disease prevention. His research focuses on how fasting and diet can promote longevity and reduce the risk of chronic diseases. He is also a professor at the University of Southern California.

https://valterlongo.com/

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This week on The Gavin Sisters Wellness Show, Sharon and I are talking about something that honestly makes both of us feel slightly anxious… money.

Finance has always felt a bit overwhelming (and if I'm honest, a bit boring) but it's also something that affects every part of our wellbeing — our stress levels, our sleep, our relationships and how free we feel in our lives.

Before we dive into the conversation, we start with our usual weekly catch-up. This includes my irritation with wellness buzzwords like mindful eating, Sharon's slightly terrifying medical results appointment (thankfully she's absolutely fine), and a reminder that life is never quite as calm and balanced as the wellness world sometimes suggests.

Then we're joined by Sammie Ellard-King, founder of Up The Gains, and the conversation becomes really fascinating.

Sammie shares how he found himself around £24,000 in debt after university, how trying to keep up appearances in London made things spiral, and the moment he realised something had to change.

What I loved about this conversation is that Sammy doesn't talk about money in a complicated or intimidating way. Instead, he breaks it down into simple habits, mindset shifts and small actions that anyone can take.

We talk about how our childhood and family experiences shape our relationship with money, why so many people feel ashamed or avoid looking at their finances, and how even saving small amounts can completely change your confidence over time.

By the end of the episode I actually felt… dare I say it… inspired about finance.

• Why money can feel stressful, overwhelming and taboo

• Sammy's journey from £24k of debt to financial stability

• How family patterns shape our money habits

• The emotional side of spending and wanting to "fit in"

• Why traditional budgeting doesn't work for most people

• The idea of automating your finances to remove stress

• Side hustles and creative ways to increase income

• The psychology behind impulse spending

• Money mindset, abundance and believing things can change

You don't need to become a financial expert to improve your relationship with money.

Small steps, small habits and a bit of awareness can go a really long way.

And perhaps most importantly, money stress is something almost everyone experiences, so there's absolutely no shame in learning about it.

Sammie Ellard-King is the founder of Up The Gains, a platform designed to simplify finance and help people feel more confident managing their money.

After getting himself out of debt in his twenties, Sammy began sharing what he'd learned in a way that felt simple, practical and accessible. He now runs a large online community helping people understand finance without the jargon.

You can find Sammy here: https://upthegains.co.uk/ Instagram: https://www.instagram.com/upthegainsmoney/

Us! The Gavin Sisters.

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In this interview, wellness expert Gudiya Patel shares her story of receiving two kidney cancer diagnoses—both discovered through preventive testing—alongside the realities of parenting, running a business, caregiving, and living in long-term fight-or-flight. She explains why she became passionate about testing and prevention, what's realistically available via a GP vs privately, and how stress can shape health over time.

The conversation explores the mind–body connection, including the impact of thoughts, cortisol, and nervous system regulation, and how Gudiya's deeper work with mindfulness and Dr. Joe Dispenza's meditations helped her shift patterns of fear, reactivity, and negativity. They also discuss gratitude, coping with uncertainty, and manifestation—including what to do when things don't unfold the way you expected.

• Gudiya's first kidney cancer diagnosis discovered "by fluke" during a health screen in India

• Surgery, recovery, and why it prompted her to study nutrition and deeper wellness

• Caring responsibilities, marriage stress, business pressure — and years of chronic stress

• A second diagnosis on her remaining kidney, also discovered through routine testing

• Why Gudiya advocates for preventive testing (bloods, vitamins, diagnostics)

• NHS reality: what you can request from a GP vs what requires private testing

• Stress physiology: fight-or-flight, cortisol, gut health, and coping behaviours

• Joe Dispenza's approach: thoughts, the subconscious, and changing internal states

• Shifting from reacting to responding (and reducing ego-driven responses)

• Gratitude journaling: a daily practice for perspective and emotional regulation

• Fear, surrender, and staying present when the future feels uncertain

• Manifestation as "resonance": embodying the feeling rather than focusing on the "how"

• Why money doesn't automatically equal happiness — joy as the real goal

07:32 – Guest intro: Gudiya Patel + her work in holistic wellness 09:30 – First kidney cancer diagnosis found during testing in India 11:44 – Surgery + life shifts: nutrition, mindfulness, natural living 13:54 – Second diagnosis + how chronic stress played a role 16:15 – Preventive testing: GP limitations vs private options 18:42 – Joe Dispenza + mind–body connection insights 21:01 – Changing the inner narrative; reacting vs responding 25:18 – Gratitude practice and journaling through hard moments 27:40 – Retreat observations: switching off, stress, and women's load 30:00 – Fear, surrender, and staying present 34:43 – Protecting your energy from news/politics/AI overwhelm 43:28 – Manifestation and handling setbacks when things don't go to plan 48:11 – Money, freedom, and joy 50:31 – How to work with Gudiya + retreat dates

Gudiya Patel

https://www.phiclinic.com/gudiya-patel

https://gudiyawellness.com/

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This episode is sponsored by Funki Coffee. Organic triple certified mushroom coffee boosted by adaptogens. Great for gut health, skin, immune boosting, and no crash.

Use the code podcast for 10% off for listeners.

In this episode, We sit down with Will Chase, the entrepreneur behind Tyrell's Crisps, Chase Distillery, and Willie's Apple Cider Vinegar. Will takes us through his journey from conventional farming to building some of the UK's most successful food and drink brands.

We talk about:

• Turning potatoes into Tyrell's Crisps and discovering the huge market for vegetable chips.

• Launching a craft distillery and exploring the craft spirit boom in the UK.

• How Willie's Apple Cider Vinegar "with the living mother" is different from anything else on the market.

• The highs, lows, and failures in building businesses, and how trust and community are everything.

• Coping with stress, ADHD, and anxiety in entrepreneurship.

• Reflections on wealth, happiness, and doing what you love versus chasing money.

• Insights on wellness, longevity, and the power of sober living.

If you're an entrepreneur, a wellness enthusiast, or just curious about what it takes to build a brand that lasts, this episode is packed with actionable insights and inspiration.

Willie's Apple Cider Vinegar:

Willys Apple Cider Vinegar

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In this episode of The Gavin Sisters Wellness Show, Lauretta and Sharon welcome award-winning entrepreneur and personal branding expert Sophie Millican, MBE.

The sisters kick off with a candid (and hilarious) chat about "wellness bros," performative gratitude, and sales disguised as service, before diving into a powerful, honest conversation about entrepreneurship, resilience, and risk-taking.

Sophie shares her journey from corporate life at John Lewis to building and selling her first business, the realities of being a single mum while scaling companies, remortgaging her house to fund growth, and why midlife can be the perfect time to build something bold.

They explore manifestation vs practical goal-setting, handling fear when investing in your own business, why women often take fewer risks than men, and how personal branding can transform opportunities.

If you're building a business, thinking about starting one later in life, or feeling the emotional highs and lows of entrepreneurship — this episode is for you.

00:00 – Who we are & why we started the podcast 01:00 – Wellness bros, performative "service" & fake authenticity 06:20 – Free courses that aren't free + the "waitlist" myth 07:20 – Sponsor: Funky Coffee (Detox Barn) 09:15 – Introducing Sophie Millican, MBE 10:00 – Entrepreneurial highs, lows & burnout 11:05 – Sophie's journey: corporate life to business owner 15:00 – Starting a business out of necessity 17:25 – Building SRS & scaling a consultancy 21:30 – Losing a business partner & stepping into sales 23:50 – Writing a book & reclaiming your time 26:20 – Productivity, energy & evening routines 29:30 – What really makes entrepreneurs succeed 31:30 – Comedy, rejection & resilience in business 33:20 – Manifestation vs grounded goal-setting 37:30 – Women, confidence & risk-taking 41:20 – Remortgaging, fear & building as a single mum 48:00 – Vulnerability, personal story & leadership 52:10 – Is it too late to start a business? 56:20 – Sophie's book + where to find her

Sophie Millican, MBE CEO of Moja | Founder of SRS | Chair of Smart Works Newcastle Author of From Unknown to Unforgettable: How to Build a Personal Brand that Goes Beyond the Bio

https://www.sophiemilliken.co.uk/

https://thisismoja.com/

Book: From Unknown to Unforgettable

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