In this episode of WHOLE: The Podcast, Christabel is joined by Olympic gold medallist Sally Gunnell for a powerful conversation on performance, identity, and what it truly means to live with purpose.

Sally shares what it takes to compete at the highest level, reflecting on pressure, mindset, injury, and the psychological demands of elite sport. But beyond the medals, this episode explores something deeper: what happens when a defining chapter ends, and how you rebuild a sense of meaning, direction, and self.

Together, they explore the role of mental strength, visualisation, and discipline, as well as the transition from peak performance into a new phase of life. Sally also speaks candidly about women’s health, confidence, and her work empowering others through her platform Life’s Hurdles.

This is a conversation about more than achievement. It’s about purpose, evolution, and learning how to keep moving forward, aligned with what matters, long after the external markers of success have passed.

Takeaways:

• The internal voice of self-doubt can hinder our ability to pursue our goals effectively, highlighting the importance of mental resilience.
• Sally Gunnell emphasizes the necessity of self-kindness, advocating for individuals to appreciate their worth and capabilities.
• The transition from an athletic career to post-sport life requires significant adjustment and the establishment of new goals for personal fulfillment.
• The significance of visualization and mental preparation in achieving peak performance is paramount, particularly in high-pressure situations.
• Engaging in strength training is essential for maintaining physical health and mobility as one ages, especially for women.
• Building a supportive community can greatly enhance one's journey toward health and well-being, fostering accountability and shared experiences.

Companies mentioned in this episode:

• Sally Gunnell
• Whole
• Life's Hurdles
• BBC
• Keely Hodgkinson
• Jason Gardner
• Dale Garland
• Steve Greer

In this episode, I speak with Matt Lucas, one of the UK’s most recognisable comedians, writers, and performers.

We explore how early experiences shape identity and how something as difficult as being laughed at can become a powerful creative advantage.

Matt shares how losing his hair as a child, and being the subject of attention and judgment, led him to develop a unique relationship with performance, not just as a career, but as a way of directing how he is seen.

We talk about:

• Turning difference into creative strength
• Using humour to shape attention and connection
• The reality of failure - from silence to being booed off stage
• Why not taking yourself too seriously is essential
• Navigating public perception and criticism
• What it really takes to build a lasting creative career

Matt also shares his honest framework for success:

As well as a powerful insight:

This is a thoughtful, grounded, and often surprising conversation about resilience, identity, and what it really means to sustain a creative life.

If you’ve ever felt judged, different, or unsure how to turn your experiences into something meaningful — this episode is for you.

Takeaways:

• The podcast discusses how early experiences shape resilience in individuals, particularly in public life.
• Matt Lucas shares that his alopecia motivated him to pursue acting as a form of self-expression.
• The hosts explore the significance of authenticity in creative endeavors and the necessity of hard work.
• Listeners are encouraged to embrace their unique backgrounds and leverage them to fuel their artistic passions.
• The importance of diversifying one's skill set in the entertainment industry is highlighted throughout the episode.
• The conversation emphasizes that talent, hard work, and a measure of luck are essential for success in creative fields.

Companies mentioned in this episode:

• Arsenal
• Little Britain
• Shooting Stars
• Come Fly With Me
• Fantasy Football League
• Doctor Who
• The Great British Bake Off
• The Masked Singer
• Neighbours
• EastEnders
• Nespresso

In this episode, I sit down with the legendary Omar to talk about four decades in music, creativity, resilience, authenticity, and what it really takes to build a lasting career.

We talk about his 2025 album Brighter the Days, much of which was written during lockdown, and how that period pushed him to adapt by developing his live-streaming setup when touring stopped. Omar reflects on longevity in the music industry, explaining that survival has come from being focused, hard-headed, and committed to making music that feels true to him rather than chasing trends.

We also discuss his songwriting process, his distinctive approach to basslines and arrangement, and why musicians are so often drawn to his work. He talks about growing up around music, learning multiple instruments from childhood, recording ideas on tape recorders as a teenager, and developing the sonic instincts that shaped his sound.

The conversation moves into deeper territory too: success, fatherhood, mental resilience, AI in music, health, and legacy. Omar speaks openly about being diagnosed with prostate cancer, why early testing matters, and how fitness and Muay Thai have become part of how he looks after himself physically and mentally.

Above all, this episode is about staying authentic. Omar’s advice is simple but powerful: work hard, practise your craft, stand out from the crowd, and be fully yourself.

Authenticity and longevity

Omar repeatedly returns to the idea that his staying power comes from knowing who he is and refusing to be swayed by fashion, trends, or industry pressure.

Creative process

He describes songwriting as something that moves through him rather than something he controls mechanically. Some songs arrive quickly; others take years.

Musicianship

A big part of the discussion centres on the sophistication of his writing, especially his basslines, arrangements, counterpoint, and groove.

Adaptability

During lockdown, he pivoted into streaming and kept performing, which helped him maintain connection and momentum.

Success on his own terms

For Omar, success is not yachts or status. It is being able to support his children, keep making music, and continue learning.

AI and music

He sees AI as both a leveller and a threat: useful in some contexts, but dangerous when it bypasses human craft and the livelihoods of working creatives.

Health and discipline

He speaks candidly about prostate cancer, the importance of PSA testing, and how Muay Thai supports both his wellbeing and his performance stamina.

Takeaways:

1. This podcast episode delves into the essence of constructing a meaningful existence anchored in core values.
2. I had the privilege of conversing with the illustrious musician Omar, whose impact on British soul is profound.
3. We examined the crucial elements necessary for sustaining a creative life, including discipline and resilience.
4. The discussion emphasized the significance of authenticity and individual identity in one's creative journey.
5. Listeners are encouraged to focus on their unique paths rather than engaging in detrimental comparisons with others.
6. The insights provided in this episode serve as a guide for remaining true to oneself amidst the challenges of creativity.

Links referenced in this episode:

1. wholecoaching.co.uk
2. omarmusic.co.uk

Companies mentioned in this episode:

1. Stevie Wonder
2. Angie Stone
3. Erykah Badu
4. Paula
5. India
6. Ari Legacy
7. Honey Larry
8. Incognito
9. Doris
10. Troy
11. Bob
12. Andy
13. Marcia Griffiths
14. Soul to Soul
15. Cristiano Ronaldo
16. EastEnders
17. Danao

In this episode, I speak with Dr Laura Ritchie about what it really takes to believe in yourself enough to begin.

This conversation is especially for people who feel stuck: people who want to grow, change, create, perform, or move towards something meaningful, but who are held back by fear, self-doubt, low confidence, or the feeling that they are not enough.

Laura introduces the idea of self-efficacy — the belief that you can do a specific thing — and explains why it is such a vital part of motivation, learning, and achievement. We talk about why some people never begin because the leap from where they are now to where they want to be feels too big, and why the answer is not blind positivity, but learning how to build a path step by step.

Together, we explore:

1. what self-efficacy really means
2. why confidence is task-specific
3. why wanting something is not always enough on its own
4. how to start when you do not yet know the whole route
5. why practice is about building reliable pathways
6. how to reflect without collapsing into self-criticism
7. how to separate your identity from your performance
8. why growth can unsettle relationships and existing roles
9. how authenticity helps you build a life that is actually yours

This is a warm, intelligent, and deeply practical conversation for anyone trying to become braver, more grounded, and more fully themselves.

Dr Laura Ritchie is a chartered psychologist, musician, author, and Professor of Learning and Teaching at the University of Chichester. Her research focuses on psychology, learning, music, and self-efficacy.

She is the author of Yes, I Can: Learn to Use the Power of Self-Efficacy, exploring how belief in our abilities shapes motivation, achievement, and personal growth.

Dr Laura Ritchie

https://lauraritchie.com

Explore the WHOLE framework

https://wholecoaching.co.uk

self-efficacy

self belief

confidence

personal growth

psychology

motivation

learning

performance psychology

authenticity

mindset

music psychology

self development

Takeaways:

1. Self-efficacy is fundamentally about one's belief in their capability to perform specific tasks, which is crucial for personal growth and achievement.
2. The journey towards accomplishing a goal often requires the visualization of not just the final destination but also the incremental steps necessary to reach it.
3. It's essential to understand that everyone has unique paths, and one must not compare their journey to that of others, as this can lead to discontent.
4. Effective self-reflection and metacognition are vital for recognizing personal growth and understanding one's skills and limitations in various situations.

In this episode I speak with artist, author, DJ and broadcaster Justin Robertson, a lifelong creative who has spent more than three decades working across music, visual art and literature.

Justin has collaborated with artists including the Cocteau Twins, Björk, Noel Gallagher, New Order and Paul Weller, while also developing a distinctive body of work as a writer and painter.

Our conversation explores the deeper questions behind creativity: whether making art is a choice or a compulsion, how ideas emerge from experience, and what happens to a piece of work once it enters the world and begins to take on a life of its own.

We talk about philosophy, meaning, the role of curiosity, the strange relationship between chaos and creativity, and why sometimes the most powerful artistic advice is simply to begin — without worrying about the outcome.

It’s a thoughtful, wide-ranging conversation about art, curiosity and the human urge to create.

This conversation with Bailey, who many may recognise from "Married at First Sight," goes beyond the realm of reality television, delving into the complexities of identity and personal growth in the aftermath of public scrutiny.

We explore the profound impact of love and heartbreak experienced under the relentless gaze of the media, and how such extraordinary circumstances compel individuals to reevaluate their sense of self and purpose. At its core, this conversation illuminates the universal struggle of ordinary individuals navigating extraordinary experiences, revealing the intrinsic human desire for meaningful connections and understanding. Bailey candidly shares his journey, offering insights into the often unseen emotional toll of fame and the pursuit of genuine relationships.

We invite you to listen and reflect on the shared human experience of seeking love and meaning amid life's challenges. The conversation delves into the intricate dynamics of personal identity and public perception as experienced by Bailey, a participant from 'Married at First Sight'.

The discussion reveals the profound impact of reality television on individual self-conception, particularly when the persona portrayed on screen diverges from one's true self. Bailey articulates the challenges faced when navigating the dichotomy between public expectation and personal authenticity, emphasizing the emotional toll that scrutiny from viewers can exert on contestants. This exploration serves to highlight the often-overlooked psychological ramifications of reality television, where individuals are thrust into the limelight and subjected to relentless judgment, forcing them to reconcile their public image with their private realities.

Takeaways:

1. The conversation transcends the superficiality of reality television, delving into the profound emotional aftermath of public scrutiny.
2. Bailey articulates the complexities of navigating love and heartbreak under the relentless gaze of millions, highlighting the human experience behind the facade.
3. Experiencing fame often amplifies personal struggles, necessitating a robust support system and self-reflection to regain a sense of normalcy.
4. Fatherhood has catalyzed Bailey's emotional growth, fostering a newfound vulnerability and openness in his interactions and relationships.
5. The podcast emphasizes the significance of kindness and emotional intelligence in building meaningful connections, both in love and friendship.
6. Bailey's aspiration to blend personal passions with professional endeavors, such as his microbrewery, underscores the pursuit of authenticity in life.

Links referenced in this episode:

1. wholecoaching.co.uk
2. bluebellbrewing.com
3. arundeltaphouse.com
4. babel.pub
5. theexchangehove.com
6. mrsfitzherbert.com

Companies mentioned in this episode:

1. Married at First Sight
2. Blue Bell Brewery
3. Love is Blind

In this powerful and uplifting episode, I speak with bestselling children’s author Lila-Ann Gray, affectionately known as Granny Lila.

Lila did not begin writing until the age of seventy.

Seven years later, she has written 20 books — and she is still going.

Her journey dismantles the deeply embedded societal belief that age limits possibility. Instead, her life stands as evidence that creativity, authorship, and meaningful contribution are not bound by chronology.

Her breakthrough followed a serious accident — a life-altering event that left her believing she might never recover. Yet rather than losing herself to physical limitation, she discovered something far more powerful: her voice. Her strength. Her agency.

For years, Lila endured emotional abuse. She was told she was unlovable. She was controlled. She was diminished. She experienced isolation from friends and family and ultimately made the courageous decision to leave her religion and rebuild her life on her own terms.

She describes herself as a phoenix rising.

What emerges in this conversation is not only a story of personal triumph, but a case study in psychological reclamation — the movement from externally imposed identity to internally anchored self-belief.

Takeaways:

1. Lila Ann Gray exemplifies the belief that it is never too late to pursue one’s dreams, having embarked on her writing career at the age of 70.
2. Her journey to becoming a bestselling author illustrates the transformative power of resilience in overcoming adversity and self-doubt.
3. Lila’s story serves as an inspiration for individuals constrained by limiting beliefs, demonstrating that personal liberation is possible at any age.
4. The importance of self-belief and inner strength is emphasized, as Lila discovered her worth and voice through her experiences and challenges.
5. Her profound statement, 'Watch me,' encapsulates the spirit of defiance against societal expectations regarding age and capability.
6. The conversation underscores that finding purpose and meaning in life can be achieved through passion and creativity, regardless of one’s starting point.

Links referenced in this episode:

1. www.grannylilaschildrensbooks.co.uk
2. wholecoaching.co.uk
3. grannylilaschildrensbooks.co.uk
4. grannylilaschildrensbooks.co.uk
5. lilaannspiritualcoach2mail.com

In this episode, legendary boxer Chris Eubank Sr articulates his philosophy on life, resilience, and the transformative nature of adversity. From poverty to personal power and world champion is a feat of extreme fortitude. Chris expands on how his encounters with deprivation have equipped him with unparalleled fortitude, enabling him to transcend the constraints often imposed by poverty.

Our conversation delves into the intersection of spirituality and human experience, as we explore the concept of the spirit that resides within, which Chris believes is integral to overcoming obstacles and achieving greatness. Through his insights, we are invited to reconsider our relationship with struggle and to recognise the latent potential that lies within each of us, waiting to be harnessed.

This conversation is a reflection Chris' innermost philosophies and beliefs, built upon his lived experiences.

Takeaways:

1. Poverty, when properly understood, serves as a potent fuel for personal growth and success.
2. The extraordinary mindset of Chris Eubank Sr. exemplifies resilience and discipline shaped by adversity.
3. A meaningful life is constructed upon values, creativity, and passion, as explored in this podcast episode.
4. The spirit within us is a guiding force that can lead to profound achievements and personal evolution.
5. The connection to community is vital, as boxing often emerges from backgrounds of deprivation yet fosters unity and strength.
6. Embracing the challenges of life with love and positivity can transform one's outlook and experiences.

Filmed and recorded at The Podcasters Studio

https://thepodcasters.studio

Links referenced in this episode:

1. wholecoaching.co.uk

References:

Anderson, Benjamin O. et al. (2023). Health and cancer risks associated with low levels of alcohol consumption. The Lancet Public Health, Vol 8, Issue 1, e6 - e7

https://www.thelancet.com/journals/lanpub/article/piis2468-2667(22)00317-6/fulltext

Bandura, A. (1997). Self-efficacy: The exercise of control,

Beutler, Sarah, and Ilona Croy. Psychophysiological reactions during the trauma-film paradigm and their predictive value for intrusions. European Journal of Psychotraumatology, Vol. 14,2 (2023): 2281753. doi:10.1080/20008066.2023.2281753

Norman Cousins, (1979). Anatomy of an Illness.

NB: In his book Anatomy of an Illness, Norman Cousins described using humour and positive emotion as part of his own healing process. While this is anecdotal, it helped inspire further research into the links between emotion, stress, and health.

Cohen S, Tyrrell DA, Smith AP. Psychological stress and susceptibility to the common cold. N Engl J Med. 1991 Aug 29;325(9):606-12. doi: 10.1056/NEJM199108293250903.

Planès S, Villier C, Mallaret M. (2016). The nocebo effect of drugs. Pharmacol Res Perspect. Mar 17;4(2):e00208. doi: 10.1002/prp2.208.

Sanders, D., Colloca, L., & Finniss, D. G. (2020). Influence of Placebo Analgesia in Pharmacological Treatment of Pain. Future Drug Discovery, 2(2). https://doi.org/10.4155/fdd-2019-0028

Seligman, M. E. P. (2011). Flourish.

Tedeschi, R.G. & Calhoun L.G. (2004). Posttraumatic growth: conceptual foundations and empirical evidence. Psychol Inq, 15(1): 1-18. 10.1207/s15327965pli1501_01.

Steve Mac, a distinguished producer and DJ, has cultivated an illustrious career that encompasses decades of artistic innovation, beginning with his early endeavors as The Rhythm Masters in the 1990s and extending to an impressive portfolio of over 400 remixes for illustrious artists such as Amy Winehouse and James Brown.

What renders Steve's narrative particularly compelling is not solely the remarkable breadth of his output, but also the profound psychological commitment he demonstrates towards his craft, characterized by an almost obsessive dedication to the culture and history of electronic music. In our dialogue, he articulates the transformative changes within the music industry, notably the transition from a music-centric ethos to one increasingly dominated by image and lifestyle considerations, exacerbated by the pervasive influence of social media and the burgeoning competition within the streaming landscape.

Furthermore, Steve exemplifies an admirable propensity for generosity, engaging in philanthropic efforts to uplift young musicians in Sierra Leone, thereby emphasizing the duty of those who have achieved success to extend their support to others. As you engage with this enlightening conversation, I encourage you to reflect on the significance of devotion in sustaining a creative career, the often-unseen labor that underpins artistic endeavors, and the values that emerge as paramount beyond the attainment of success.

WHOLE the podcast delves into the intricate dynamics of sustaining a career that is not only meaningful but also promotes personal well-being. This episode is a reflection on what sparked the podcast and indeed Christabel's drive to examine the fundamental question of why certain individuals are able to forge and maintain careers that resonate with their core values, while others falter along the way. The exploration is rooted in a deep-seated fascination with the resilience and authenticity exhibited by those who navigate the complexities of creative professions. Throughout the discussions, past and upcoming, we will uncover the essential qualities that enable individuals to remain steadfast in their pursuits, despite the inevitable challenges that arise. Join us as we embark on this enlightening journey to discover the profound significance of aligning one's career with intrinsic values and the pursuit of true passion.

Links referenced in this episode:

1. wholecoaching.co.uk
2. https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf
3. 
   

Companies mentioned in this episode:

1. LA Songwriters Convention
2. George Duke
3. Stevie Wonder
4. MASH
5. wholecoaching.co.uk

Takeaways:

1. The podcast explores the idea of sustaining a meaningful career while prioritizing well-being.
2. It seeks to understand how individuals create careers aligned with their personal values and passions.
3. Resilience and psychological flexibility are essential traits for overcoming challenges in creative careers.
4. The podcast emphasizes the importance of authenticity and trust in oneself during creative endeavors.
5. Listeners are encouraged to discover their intrinsic motivations and the meaning behind their pursuits.
6. The narrative suggests that it is never too late to pursue one's passions, regardless of age.

The inquiry at the heart of this podcast is profoundly rooted in the exploration of how individuals can cultivate a career that is not only fulfilling but also aligned with their intrinsic values. The speaker articulates a deep-seated interest in the dynamics that enable some people to sustain their creative pursuits over time, despite the inevitable adversities that accompany such a path. This exploration is framed through the lens of personal experience, as the speaker draws upon their own journey as a musician to illustrate the complexities of maintaining a career in a field characterized by both passion and fragility. The discussion invites listeners to consider the underlying motivations that drive their engagement with creative endeavors, emphasizing the importance of authenticity and resilience in navigating the challenges that arise. Throughout the episode, the speaker reflects on pivotal moments that have shaped their understanding of what it means to sustain a creative career. A particularly illuminating anecdote involves an encounter with the esteemed musician George Duke, who imparted the critical lesson of diversification as a means to achieve longevity in the music industry. This insight resonates throughout the conversation, highlighting the necessity for adaptability and exploration in the pursuit of artistic fulfillment. The speaker encourages listeners to embrace their multifaceted identities and recognize that success in creative fields often requires a willingness to pivot and reinvent oneself. Moreover, the podcast delves into the psychological dimensions associated with pursuing a career in the arts, addressing the common challenges of self-doubt, fear of judgment, and the impact of external validation on motivation. Through interviews with fellow creatives, the speaker uncovers valuable insights into how individuals can cultivate resilience and maintain a sense of purpose amidst adversity. By emphasizing the importance of community and support, the podcast fosters a sense of connection among listeners, reinforcing the notion that the journey of self-discovery and creativity is one that is best undertaken together. In summary, this episode serves as an exploration of the intersection between personal values and professional aspirations, offering a rich tapestry of insights for anyone seeking to navigate their own creative path with authenticity and purpose.