In this episode, I chat with Laoise, a chef and recipe developer who swapped HR spreadsheets for chopping boards.....and never looked back. What started as a daily act of self-care turned into a full-blown culinary career.

Laoise shares how cooking became her mindfulness practice, a quiet ritual that helped her stay grounded through life’s chaos. From the meditative magic of chopping onions to the joy of simple, comforting meals, she reminds us that good food doesn’t need to be complicated, just made with love.

We also dive into the role of social media in Laoise’s journey and her work with Plate Up, a recipe and grocery app that takes the stress out of meal planning. Turns out, cooking isn’t just therapy, it’s also a love language :)

Whether you’re burning toast or braising brisket, this episode will make you want to slow down, grab a pan, and cook your way through the tough times!

Connect with Laoise

Instagram:

@laoisecooks

@plate_up_

@thetaste_ie

Download Plate-up, the app, here: https://www.plateup.app/home

Connect with Danielle:

Instagram - @danielle_phoenixrising

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In this episode, I chat with Shahd, founder of Peace is the Song — a community-based event that brings people together to share their art through spoken word, music, poetry, and more. Shahd is a published poet and author using her platform to foster community, connection, and empowerment.

We discuss:

• The power of community and creative expression
• Knowing your self-worth
• Shahd’s journey from Palestine to the UK at age 18
• How she centres Palestinian voices in her events and poetry
• The importance of female empowerment and building connection
• Peace is the Song Event on 9th August! Get your tickets now before they go: https://www.eventbrite.com/e/peace-is-the-song-london-tickets-1465798666269

Shahd’s work demonstrates how art can heal, unite and create spaces for marginalised voices to be heard and valued.

Tune in to hear her inspiring story, and let us know what you think - your support helps keep these important conversations alive! :)

Connect with Shahd:

Instagram:

@shahdmah850

And here! https://www.lulu.com/spotlight/shahdmahnavipoetrybook?srsltid=AfmBOooVG3P7p1z5LjSK_KrhjAJm-gXBIHRPwtcC8RCSGCEW2GWTpxpT

[email protected]

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In this urgent solo episode, I return to the unfolding catastrophe in Gaza. As the genocide intensifies, it is clear that we can no longer participate in a system that funds, arms, and enables it. We must shut it all down. With a Global Blackout.

I share updates from the ground, my personal reflections, and the next steps of global mobilisation. I introduce the week-long global blackout already underway, a coordinated mass refusal to engage in business as usual. No work. No school. No social media. No spending. No fuel. No consent. Together, we’re using the power of absence to force the world to listen.

This is more than protest. This is strategic disruption.

Our demands are clear:

- An immediate end to the genocide

- Full access to food, water, medical aid

- The withdrawal of IOF/IDF from Palestine

- Justice and liberation for Gaza, and for all colonised peoples

And these are just the starting point. Everything that is happening is because of Capitalism and Imperialism. We MUST rise up. We must NOT comply. WE MUST TAKE THE POWER BACK!

We can make an impact. But only if we act as a global force.

The revolution has begun....

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This ep speaks for itself. Listen. Follow me on Insta for updates on the mobilisation I mention.

THIS IS WHERE WE RISE UP.

GAZA NEEDS US MORE THAN EVER BEFORE.

In hope, peace, love and solidarity x

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In this powerful and deeply human episode of Tools for Tough Times, I speak with Farah, a 19-year-old student currently living in Gaza. Farah has lived through the unimaginable, displaced more than 20 times in her short life, she has survived airstrikes, mass bombings, and the deaths of family and community members.

This conversation offers a raw, unfiltered look into the lived reality of a genocide, or as Farah has labelled it, a Holocaust. Farah shares what it means to grow up under occupation, to wake up under rubble, and to experience loss after loss - while still daring to dream of a better future.

Together, we explore:

•What daily life in Gaza is like for young people

•The personal toll of displacement, grief, and survival

•How Farah holds on to hope and vision in the face of horror

•The words that keep her going, and the dreams she refuses to let die

Farah’s voice cuts through the noise with clarity and heart. Her story is one of resilience, resistance, and a refusal to be silenced.

If you listen to just one story this week....let it be hers.

Farah and her family literally have nothing, if you are able to, she'd be grateful if you could donate to her GoFundMe for basic food, water and medical supplies: https://www.gofundme.com/f/help-farah-support-her-family-and-fulfill-her-dreams-in-gaza

💬 Connect with Us:

Instagram -

Farah - @fara7_kmal

Thanks and see you next week :)

Peace x

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Series 2 begins with an overview of what’s to come: a continued mixture of guests, as in Series 1, but with a heavier focus this time on voices from Gaza; people living through the genocide, and those who have been forced to evacuate. These are accounts that speak directly to the realities on the ground and in exile: urgent, unfiltered, and necessary.

In this episode, I also reflect on joining the Global March to Gaza in mid-June, a high-stakes journey marked by twists and turns, solidarity, confrontation, and serious consequences for some. It offers a glimpse into a deeply charged moment that shaped the path ahead.

Series 2 holds space for a range of conversations, but at its core is a commitment to truth-telling, resistance, and centring those whose voices are most at risk of being erased.

Thanks for being here.

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In this Season 1 finale of Tools for Tough Times, I reflect on what this first season has taught me - about resilience, connection, and what really matters.

I share where I’m at personally, how grief has shaped my direction, and why I’m no longer waiting to make the impact I came here to make. The time is now!

Season 2 will bring new voices and deep conversations - from people navigating global crises like homelessness, racism, and war, to guests whose personal journeys through music, food, and healing will be impactful, powerful and important.

This podcast is becoming a platform for social change and human stories of strength. I can't wait to share it with you.

Bye for now and see you on Season 2! Like and follow to be the first to know when it drops.

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In this compelling episode, we hear the extraordinary story of John McAvoy, a man who went from a life of high-stakes crime to breaking world records and becoming a professional Ironman athlete. Once one of Britain’s most wanted armed robbers, John was sentenced to life in a high-security prison. It was there, in a cell built for punishment, that he discovered purpose. After the tragic death of a close friend, John began to reassess his choices. Turning to fitness, he started training on a prison rowing machine, where he uncovered an astonishing natural ability, going on to break multiple British and world records in indoor rowing, all while still behind bars.

Since his release, John has become a leading voice in the world of endurance sport and criminal justice reform. Now a Nike-sponsored athlete and Ironman triathlete, he shares his story to inspire change and prove that transformation is always possible.

He is the founder of the Alpine Run Project, a powerful initiative that takes young people from the streets to the peaks, using mountain running to build resilience, purpose and community. John's work now spans schools, prisons and global platforms, advocating for sport as a force for personal and social change.

This was a mind-blowing and SUPER inspiring conversation. Hope you enjoy listening as much as I enjoyed recording the ep!

📚 Resources:

• Redemption: From Iron Bars to Ironman – Buy the book (Available on Amazon and book stores)
• BBC Documentary – John McAvoy: The Power of Sport Watch on BBC iPlayer
• Sky Documentaries – The John McAvoy Story (available via Sky and NOW TV)

📨 Connect with John:

• Website: therealmcavoy.com
• Instagram: @jonnymac83
• Twitter/X: @johnmcavoy2
• 
  

Email: [email protected]

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In this powerful and vulnerable conversation, I’m joined by rapper, TEDx speaker, and mental health advocate Shocka. Shocka opens up about his journey through the mental health system, including being sectioned three times, and the deep transformation that’s unfolded in his life since.

We talk about the challenges he faced while balancing a music career with his mental health struggles, including the turning point that came after a trip to Ibiza when things began to spiral. Shocka shares openly about his experiences with medication, the loss of his mum, and the central role his faith has played in his healing.

Now thriving in his music, advocacy, and life in general, Shocka is using his platform to dismantle stigma around mental health.

His book A Section of My Life and his Instagram video series A Section of Your Life are shining a light on the realities of being sectioned, while offering hope and solidarity to others walking this path.

Also….don’t miss his series “Shocka Sunday”, where he shares his journey through powerful and articulate verses with music.

This is an important listen for anyone interested in mental health, resilience, and the power of turning pain into purpose. I was deeply inspired by Shocka, and I know you will be too.

Resources & Links:

•Follow Shocka on Instagram: @shocka_artist

•Get his book A Section of My Life: https://www.amazon.co.uk/Section-My-Life-Shocka/dp/1915680085/ref=sr_1_1?dib=eyJ2IjoiMSJ9.UITs3Nvqle3Jx08Qya_4fK3lx8UUGRLCiBdi0VTBu-s.Cki7Pn20BlNe7Cmc3RGiedf0RtWuNeMqP6SPRbSV3RU&dib_tag=se&keywords=a+section+of+my+life&qid=1746356917&sr=8-1 

•Watch his TEDx Talk: https://tedxlondon.com/speaker/shocka/ 

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In this episode, I chat with singer / songwriter, motivational speaker and life coach Jasmine Knight who takes us through her incredible journey of overcoming trauma, discovering self-love, and ultimately transforming her life in ways she never thought possible. She opens up about the difficult times in her life, where she found herself surrounded by unsavoury people and situations, all stemming from not having fully healed yet. Jasmine explains how unhealed wounds can attract more negativity, but through deep self-love and healing, she was able to catapult herself into a future that exceeded her wildest dreams.

Jasmine’s journey of self-discovery has also involved a lifelong connection to creativity. She talks about how, from a young age, writing poetry helped her express the deep emotions she carried. This love of writing eventually evolved into songwriting, and she now collaborates with music producers to bring her music to life. Music became a key part of her healing process, and she speaks passionately about how it’s shaped her personal growth and empowerment.

A significant part of her journey has also included plant medicine, which she credits with helping her find clarity and further her healing process. Jasmine describes how these experiences have guided her in her mission to help others, positioning herself as an "expert by experience" – someone who has walked the difficult path from trauma to thriving, and now helps others do the same.

By embracing her own healing, Jasmine has not only transformed her life but is also committed to supporting others on their own journeys of self-love and empowerment. As a life coach, she brings this passion and understanding into her work, helping people discover their true potential.

We end with some giggles :) Chuckling about me randomly ending up in one of Jasmine’s DnB videos as a background raver!

This episode has it all! Depth, profound insights, creativity, and laughter. Hope you LOVE it as much as we enjoyed recording it x

Connect with Jasmine:

Instagram

@jasmineknightuk

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