The Keep Smiling Podcast

I met today’s guest, Katey, while backpacking through Vietnam. We crossed paths on the infamous Ha Giang Loop and ended up travelling together for a while — sharing countless special moments and thought-provoking conversations. It didn’t take long for me to know I had to bring her onto the podcast to share some of those wonderful insights, reminisce on our adventures, and document the experience.

In this episode, we explore the real side of solo travel — from the expectations and reasons we set off in the first place, to surrendering to spontaneity, embracing solitude, and navigating the not-so-glamorous realities of budget backpacking.

We dive into the emotional load of long-term travel, the lessons in resilience and adaptability, and how adventures abroad can completely reshape your values and priorities. We also talk about the often-overlooked “post-travel come down” — that bittersweet return home where the world feels unchanged, but you know you’re not the same.

Overall, it’s a wholesome, giggly conversation where we reflect on our highlights, those magical unplanned moments, how we’ve grown and evolved, and the relief we feel at having taken that leap to book a one-way ticket. Our hope is that it inspires you to take yours too.

Today I’m joined by Meg Lewis – a passionate advocate and activist in the health space, making a profound impact in respiratory care and palliative health.

Meg shares her deeply challenging and complex journey with Hypersensitivity Pneumonitis, a rare form of Pulmonary Fibrosis that can cause irreversible lung damage. The condition is life-altering, with no cure, limited management options, and a severe lack of research, awareness, and available resources. It’s a reality that many struggle to even imagine, yet Meg offers an unfiltered, human perspective — shining a light on the physical, emotional, and social challenges that come with living with such an under-recognised illness.

She also speaks openly about the ripple effects of her diagnosis, including medically induced disordered eating. From the intense fear of food and choking brought on by her condition, to the emotional toll of weight gain from steroid treatment, Meg vulnerably explores the complex intersection between physical health, body image, and mental well-being.

And yet, at the heart of her story is a powerful message about what it means to truly live — even in the face of uncertainty. Meg reminds us of the importance of filling life with the things you love, embracing the “everyday magic” of small joys, and finding moments of laughter and connection despite hardship.

https://www.instagram.com/thelungnrestless/

https://thelungnrestless.substack.com

TikTok: The Lung N Restless

Today I’m joined by Kirsty, a Functional Medicine Health Coach passionate about helping women shift from a constant state of survival - feeling depleted and exhausted - to a place where they are energised, mentally clear, emotionally balanced, and thriving

In this episode, we dive into practical, holistic lifestyle strategies to optimise female health. We explore how to fuel your body with balanced nutrition, improve sleep quality and recovery, regulate cortisol and manage stress. We discuss how to shift your mindset around movement, and creating consistent, nourishing habits that promote long-term wellbeing.

Whether you're running on empty or simply looking to proactively elevate your vitality, this conversation is full of accessible tools and gentle reminders for you.

Find Kirsty:

https://www.natural-rays.com/

@natural_rays_hormone_harmony

https://www.linkedin.com/in/kirstysmithnaturalrays/

Membership: https://www.natural-rays.com/hhc

Backpacking solo through Southeast Asia was one of the most transformative, growth-filled experiences - packed with moments I could never have anticipated.

In this long-overdue episode, I reflect on the biggest lessons travel taught me. From trusting in spontaneity and letting go of control, to rediscovering joy in simplicity, connection, and learning to truly rely on myself.

I share the highs, the lows, the magic in the mess, and the raw, honest truths about what happens when you let life unfold without a predetermined plan. 

Tune in for stories about unexpected friendships, incredible adventures, pinch-me moments, and the beauty of immersing yourself in a whole new way of life. 

I’m taking a little break.

I’ve got a one-way ticket to Southeast Asia… I’m about to go solo backpacking for I-don’t-know how long.

It’s been a busy few years - building my business, chasing external validation, measuring my worth through grades, race times, podcast downloads, business bookings… all the things society perceived as 'successes.'

But now, it's time to step away from all of that.

I’ve been a student, a lecturer, a keynote speaker, a podcast host. Bbut rarely do I take time to acknowledge Lara.

So this trip isn’t just about exploring a new place. It’s about reconnecting with me - without all the pressures, the expectations, or the constant need to perform.

It will be about embracing the present moment, spontaneity, appreciating the beauty in just being - not always chasing the next thing.

I want to wake up, not feel the pull of my laptop, not measure the value of my day by productivity.

I want to wander aimlessly, learn to be okay without an immediate plan, do things for the pure joy of it, form connections, have impactful conversations with people from all walks of life.

I know it will take time to fully transition and let go, as this mindset is deeply ingrained. But I hope to gradually shed the constant pressure to 'do' and learn to simply be - to embrace stillness, presence, and the freedom that comes with letting go of the need to always be moving forward.

See you sometime in the future - for no doubt, many incredible stories, revelations and memories.

In this episode, I’m joined by a familiar face - Brittany!  In our previous podcast conversation, she shared her journey of recovering from anorexia. But today, we’re diving deeper, reflecting on how both of us have grown and evolved since then.

This episode isn’t just about recovery or returning to a baseline. It’s about the transformative journey that comes after, a journey of self-discovery, healing, and re-establishing who you are at your core. Together, we explore what it means to reconnect with your authentic self, find alignment, and carve out a life of purpose and fulfilment.

We first dive into the weight of societal expectations and how they can shape our decisions and identities, often leaving us feeling dissatisfied, and disconnected from our true selves. Both Britt and I have experienced the burden of doing what we thought was expected of us, rather than being fully honest about what we truly desire.

But a recent trip provided Britt the opportunity to reflect, giving her fresh perspective and motivated her to begin building a life that aligned with her true self.

Similarly, I am preparing to embark on a one way solo trip to Asia. For me, this trip is about stripping back labels and routines, distancing myself away from relentless cycles of work, productivity and burnout, and instead begin to reconnect with myself as just Lara.

So, together, we explore the transformative power of relinquishing control, learning to embrace uncertainty and unpredictability, finding beauty in simply being, and rediscovering the joy of intentional living. It’s about embracing who we truly are, taking steps toward a life that feels honest and fulfilling, rediscovering passions, showing up authentically, and aligning with what truly matters. 


Find Brittany:

@souluna.co.nz

Previous Episode: #23 Life with Anorexia: Malnourishment, Treatment Refusal, Dysmorphic Mindsets & Seeking Validation 

https://open.spotify.com/episode/6PyqkZezBbYcSaj9v5UEAz?autoplay=true

As my master's journey concludes, it feels surreal to witness the culmination of countless hours of dedication. This academic pursuit has been central to my life, shaping my routines and lifestyle, making it bittersweet to transition away from something so integral to my identity.

This journey has been both rewarding and challenging. I've learned, grown, and formed amazing relationships, realised my true capabilities and discovered areas that align with my fundamental values - potential avenues I can leverage in the future. However, my perfectionism and drive have also led to moments of self-doubt and burnout. While these traits are often seen positively, they have pushed me to the edge at times.

Beyond academics, this journey has been deeply personal. Academic theories and concepts have mirrored my own path, offering a lens through which I could see my growth and gain clarity.

Beyond academics, this journey has been personal, almost cathartic. The theories and concepts I've studied have not just been subjects to memorise for exams -  they've resonated with my own experiences and challenges. They reflect my personal journey, and offer a lens through which I could view my own growth, allowing me to gain clarity and uncover a deeper understanding of myself. 

But now, it's time for a much-needed pause. I’m allowing myself to breathe, reassess, and reconnect with myself. For too long, I've equated my worth with productivity, accomplishments, how many tasks I’ve ticked off, and how many hours of work I’ve been able to cram in. I need to redefine success and embrace balance, remembering that my value isn't tied to academic achievements.

Overall, this journey has been intense and transformative. While I've loved it, I now realise the need for distance. I'm grateful for the experiences and insights gained, and I'm ready to just be Lara, open to whatever comes next.

Today, I’m joined by Olivia - a Welsh International elite endurance athlete, ACA chartered accountant and first time Mummy to 10 week old baby Alexis, to talk about her running journey, the many transitions she’s experienced, and the power of never underestimating yourself.

Olivia’s path in running has evolved over the years, from being a competitive short-distance sprinter to embracing the world of long-distance running.

Her passion and love for the sport are unmistakable - she describes the mental escape and euphoria it offers, the sense of purpose it brings, and its profound impact on her mindset. For her, running is freedom - especially during those golden-hour runs along the water. This intrinsic joy, she believes, has fueled her incredible progress and achievements.

Earlier this year, Olivia became pregnant. Determined to maintain her routine, sense of identity, and well-being, she continued training through this transition. And just a few weeks after giving birth, she returned to competition, redefining what it means to balance the roles of mother, athlete, and professional - an experience she describes as truly surreal.

She also discusses how her perspective on competition has shifted with her evolving responsibilities, the gratitude for her body’s strength, the empowerment she’s found, and her lessons in never underestimating what our bodies are capable of.

Daria Ermolenko is a Relationship and Time-management Coach. With an MSc in Applied Positive Psychology and Coaching Psychology from the University of East London, Daria runs her own coaching practice. She works with clients 1:1 to create meaningful change in their lives.

Daria helps people break free from the limiting beliefs society imposes about what relationships 'should' look like, empowering them to create deeper, more meaningful connections.

In today's episode, we ’ll be diving into a discussion on how to move beyond mediocre, mundane relationships and instead, build ones that are truly fulfilling and flourishing.

We start by exploring the inner work required to establish healthy relationships. It all begins with knowing what you deserve and cultivating a strong relationship with yourself. You can't create genuine connections with others until you’re whole and fulfilled as an individual, comfortable in your own skin, and confident in your worth.

This means recognising your own inherent value, meeting your own needs, and finding contentment in being alone - without relying on someone else to fill any emotional voids. As when you reach this place of self-assurance, your relationships will be driven by true connection, desire, and passion, rather than a need for external validation.

From there, Daria shares her insights on how to move past the 'baseline' and seek relationships that truly align with your values and potential. We’ll discuss recognising red flags, having the courage to stand up for what you deserve, and the importance of communication and honesty - ensuring you're able to vocalise your needs and desires without fear. Authenticity also plays a role here -  showing up as your true self, wholeheartedly, without wearing a facade to fit someone else's expectations. Only then can you cultivate the kind of relationship that helps you flourish, rooted in mutual respect and true connection.

Life Coach Directory profile: https://www.lifecoach-directory.org.uk/lifecoaches/daria-ermolenko

Website: https://www.dariaermolenko.com/

LinkedIn: http://linkedin.com/in/daria-ermolenko-73b7b3187

Today, I'm joined by Thomas, a Behavioural and Cognitive and Compassion focused Psychotherapist as well as a Highly Specialised Eating Disorders Dietitian.  

For over 20 years Thomas has been working in the NHS and/or Private sector with both adolescents and adults in the fields of Eating Disorders, Personality Disorder, body dysmorphic disorder and Complex Trauma. 

We explore how long-term, sustainable recovery requires looking beyond just the physical symptoms like weight gain and BMI restoration. True recovery involves addressing the underlying psychological factors—something that often gets overlooked. Together, we’ll discuss the importance of understanding the embedded beliefs, thoughts, emotions, and triggers that need to be considered for a more holistic approach to recovery.

Tom offers his insights into the complexity of body image, explaining how it's shaped by a web of interrelated factors. For many, body image is dominated by an inescapable inner critic—constantly reinforced by toxic cultural messages that equate self-worth with appearance. These external pressures only magnify the struggle. So, we discuss the importance of untangling these deeply ingrained thought patterns and gaining clarity on the underlying motives driving them. Tom stresses the need for a personalised approach—working with patients in a way that aligns with their unique values and beliefs. This tailored strategy not only helps them gain insight into their thought processes but also equips them with the skills and resources needed to cope more effectively and sustain long-term recovery.

We examine the characteristics often associated with eating disorders—such as perfectionism, unrelenting standards, and a drive for achievement. These traits can exacerbate disordered eating tendencies in the pursuit of validation and self-worth.

But as Tom points out, the goal isn't to eliminate these traits; it’s to leverage them in a healthier way. These same traits, when redirected, can fuel recovery. This is something I relate to personally - my determination and stubbornness took me to a dark place with my anorexia, but they were also the very traits that powered my recovery. We talk about how to channel that energy into something positive and constructive, transforming what once fueled the disorder into a source of strength.

thebodyimagetreatmentclinic.co.uk