The Positive Habits Podcast

In this powerful episode of The Positive Habits Podcast, Kat sits down with Pete for an honest conversation about men’s mental health, disconnection, alcohol, suicidal thoughts, community, cold water and what it really means to start healing.Pete shares how he spent much of his life feeling disconnected - from himself, from other men, and from the world around him. He opens up about growing up around emotional silence, using alcohol as a way to belong, and the moment he realised something had to change.This episode explores why so many men are struggling in silence, and how community, sea dipping, therapy, mentoring and small acts of courage helped Pete rebuild his life.You’ll hear about: • Why Pete believes many men today feel deeply disconnected • How alcohol became a mask for confidence, belonging and pain • Pete’s journey from suicidal thoughts to finding support • The life-changing moment he walked onto the beach and found a men’s sea-dipping community • Why cold water, breath work and community helped him process therapy • The role of The Chimp Paradox in helping him understand his thoughts • Why doing hard things together builds trust, resilience and connection • How Men Who PLNGE became part of Pete’s support system • Why one conversation, one act of support, or one person showing up can change a lifePete’s story is raw, brave and deeply important - especially during Men’s Mental Health Awareness Month.As Pete says: “One conversation, one act of support and one person showing up can change the course of one life.”This episode is a reminder that healing doesn’t happen in isolation. Sometimes the first step is simply turning up.Men Who PLNGE https://www.instagram.com/men_who_plngeBand of Brothershttps://abandofbrothers.org.uk/

What happens when you walk away from the career everyone expects you to take?In this episode of The Positive Habits Podcast, Kat sits down with Stu Mac, founder of ManiLife Peanut Butter, to explore the story behind building one of the UK's most loved food brands - from a bedroom full of peanuts to scaling a purpose-led business.But this conversation goes far beyond peanut butter.Kat and Stu explore how habits shape performance, the hidden impact of food on energy and focus, why connection matters more than constant productivity, and how success often comes from simply "keeping on going."They discuss:How ManiLife started after Stu rejected a corporate accounting pathThe manufacturing disaster that nearly stopped the business before it beganWhy "luck" often follows consistency and persistenceThe importance of connection and getting out from behind the to-do listFood, ultra-processed products and modern wellbeing challengesWhy food influences focus, mood, energy and productivityThe role habits play in mental and physical performanceWhy tiny changes create momentumBuilding businesses around passion rather than obligationThe power of movement, phone habits and small daily decisionsPlus…🥜 Stu shares his favourite ways to eat peanut butter (including one combination you probably won't expect).If you've ever felt overwhelmed, stuck in autopilot, or wondered how small habits create big change - this episode is for you.ABOUT THE GUESTStu is the Founder of ManiLife, the UK's fastest growing Peanut Butter Brand from a Rugby Club Kitchen in 2015 when a tonne of Peanuts got diverted from his 'would be' production partner (they pulled out last minute) to his bedroom. Since then ManiLIfe has grown into a multi million pound brand, selling through 1,000s of shops worldwide. They produce everything, to a bespoke process from their very own 16,000 square foot UK ManiFactory .ABOUT THE HOSTKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed.The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career.She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechangerFollow Kat Thorne:Instagram & LinkedIn: @katthorne

In this honest and reflective solo episode, Kat Thorne talks about fear, doubt, anxiety and the invisible beliefs that stop so many of us from building the life we truly want.From relationships and career changes to confidence, identity and starting something new - Kat shares why fear often feels so convincing, and why pushing through it can completely change your life.This episode explores:Why many of us are living according to other people’s expectationsThe hidden limiting beliefs that shape our decisionsThe power of asking: “What’s the best that could happen?”Why growth often begins in uncomfortable momentsHow courage is built through small actionsWhat the Women Who PLNGE community has taught Kat about bravery, connection and transformationWhy life is made up of chapters and you’re allowed to changeIf you’ve been holding yourself back, questioning your next step, or feeling trapped between fear and possibility - this episode is your reminder that you only get one life.And maybe the better question isn’t:“What’s the worst that could happen?”Maybe it’s:“What’s the best that could happen?”🎧 The Positive Habits Podcast is available weekly on all major podcast platforms.

In this episode of The Positive Habits Podcast, Kat sits down with James, the face behind Portsmouth Food Guide, to talk about far more than great places to eat.James shares his passion for Portsmouth, why protecting local high streets and pub culture matters so deeply to him, and how food, hospitality and community are all connected. The conversation explores the challenges facing independent businesses, the power of customer experience, and why helping people discover local gems can have a much bigger ripple effect than we realise.Kat and James also talk honestly about what it takes to juggle purpose-driven work, family life, a growing platform, and personal wellbeing. From consistency and time management to learning how to say no, this episode is a real and refreshing conversation about building something meaningful while trying to stay grounded.If you care about community, connection, local business, and the habits that help us manage modern life, you’ll love this one.Highlights Why James believes Portsmouth deserves a brighter futureThe changing habits on high streets and hospitalityWhy pubs still matter as places of connection and communityHow local food culture can help revitalise a cityThe role of consistency, passion and boundaries when building something from scratchWhy enjoying the journey matters just as much as achieving the goalLocal businesses need more than customers - they need champions.James’ mission goes beyond food reviews. He wants to keep Portsmouth’s high streets alive, support independent businesses, and encourage people to explore more of what their city has to offer.Experience matters just as much as the product.Whether it’s a coffee shop, a pub or a restaurant, people remember how they were made to feel. Great service, warmth and personality create loyalty.Community spaces still matter deeply.Pubs, cafés and local venues can be places of real connection, especially in a time when loneliness and isolation are rising.ABOUT THE GUEST James is a Portsmouth-based community worker who works for a local charity called Enable Ability and also Founder of the Portsmouth FoodGuide, a combination of food, tourism and social impact; championing independent businesses whilst creating inclusive opportunities for young people with additional needs through a project called the Portsmouth Teenage Project. With more than 18,000 engaged followers on multiple social media platforms and ambitious plans for electric vehicle food tours tied in with the city’s newly-developed cruise industry, he connects local produce from Hampshire and the Isle of Wight to a global market of visitors. James is driven by a belief that Portsmouth has the ability to thrive when everyone has a seat at a table talking about the city’s rich history and when the city acts as the epicentre for delivering local produce in historic settings. www.portsmouthfoodguide.co.ukABOUT THE HOSTKat is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne

What if one small habit could pull you out of burnout… and completely change the direction of your life?In this episode, Kat Thorne sits down with Carol Mead, a corporate HR professional turned botanical wellness creator and founder of Elyse. What started as a personal journey through stress, anxiety, and burnout became a powerful discovery - and ultimately, a brand designed to help others reset, rebalance, and perform at their best.From 3am wake-ups and emotional exhaustion to creating natural scent-based tools used by colleagues in high-pressure environments, Carol shares how she turned her lowest point into something meaningful.This is a conversation about courage, intuition, and the power of small, simple habits - especially the ones we often overlook.Burnout doesn’t happen overnightStress → anxiety → exhaustion → emotional overwhelm and often we don’t intervene early enough.One small habit can create a breakthroughFor Carol, it was something simple: inhaling essential oils to regulate stress in the moment she needed it.Your lowest point can become your purposeWhat started as survival became a tool to help others - and eventually, a brand that she is now scaling.Experience creates beliefCarol’s colleagues didn’t need convincing - they felt the impact immediately and kept coming back.We’re overlooking simple performance toolsBreath, scent, pauses - the basics that can transform how we feel and perform.“My husband said: I feel like we’re losing you and that was my wake-up call.”The moment Carol realised her oils weren’t just helping her… but everyone around herABOUT THE GUESTCarol Mead is the founder of Elyse, a botanical fragrance brand born from her own journey through burnout and anxiety while working in the corporate world. Blending neuroscience, scent, and ritual, she creates plant based fragrances designed to calm the nervous system and shift emotional states. Her work explores how small sensory habits can transform how we feel, think, and show up in the world.ABOUT THE HOSTKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed.The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career.She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself.She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat sits down with the brilliant Izzy, founder of Uforma, to talk about the future of fashion, the hidden cost of fast fashion, and why finding clothes that truly fit can completely change how we feel.After meeting at a recent event hosted by Melinda Palomino, with special guest Roxie Nafousi, Kat knew she had to bring Izzy onto the podcast. At just 21, Izzy is already building a startup with a powerful mission: to make online shopping more accurate, more confident, and far less wasteful.Together, Kat and Izzy explore the real problem with online fashion today - not just overconsumption, but the fact that so many people are forced to guess their size, order multiple options, and send items back. Izzy shares how Uforma is using AI to help solve that problem by creating a more personalised shopping experience, giving customers a better idea of how clothes will actually fit their body before they buy.They also unpack the wider conversation around Shein, Temu, TikTok shopping, returns culture, rental fashion, and what needs to change if we want a more sustainable fashion industry.And of course the conversation ends with habits. Izzy shares the one practice she keeps coming back to in order to manage stress and avoid burnout while building a business: journaling - or as Kat prefers to call it, a good old-fashioned brain dump.This is a fascinating conversation about confidence, consumer habits, startup life, sustainability, and building something meaningful at a young age.ABOUT THE GUESTIzzy Mintus is the Founder of Euforma. Her mission is to reduce online returns and increase conversions for fashion brands by giving their shoppers confidence in the fit of clothing before they buy.https://www.linkedin.com/in/isabelmintus?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_appABOUT THE HOSTKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed.The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career.She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this deeply honest episode of The Positive Habits Podcast, Kat Thorne is joined by Pardeep Gill for a powerful conversation about healing, resilience, and learning to trust yourself again.Pardeep shares her personal journey of leaving a 14-year abusive marriage, the physical toll trauma took on her body, and how simple habits like walking, reading and slowing down became part of her recovery.Together, Kat and Pardeep explore why so many people feel constantly busy and disconnected, how stress and trauma can show up physically in the body, and why the answers we are searching for are often already within us.This episode is a reminder that healing does not always come from doing more. Sometimes it starts with slowing down, being honest with yourself, and paying attention to what your body has been trying to tell you all along.• Why so many of us feel busy, overwhelmed and disconnected from ourselves• How stress and trauma can show up in the body• Why simple habits like walking, slowing down and being honest with yourself can be powerful tools for healing“Don’t work, live and breathe to impress somebody else. Work, live and breathe to impress yourself.” – Pardeep GillABOUT THE GUESTPardeep Gill is Operations Director at Albany Insurance and a passionate leader who brings authenticity, openness and emotional intelligence into the workplace.ABOUT THE HOSTKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career.She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode, Kat sits down with Emily Gill (founder at Levra and recognised as one of the Top 50 Women in Tech) for a real conversation about modern busyness, perfectionism, and the habits that protect human performance. They unpack why we’ve become human doings, how tiny “basic” habits (sleep, breathing, movement) create outsized impact, and why human skills like empathy, connection and communication are becoming even more valuable in the age of AI.What you’ll hear in this episodeWhy life feels like we’re being pulled in “50,000 directions” - and how to decide what deserves your energy todayThe perfectionism trap: “Sometimes good enough is enough”Kat’s take: we’ve shifted from human beings → human doings (and what constant consumption is doing to our brains)The habit most people ignore: the wind-down routine (and why we treat kids better than ourselves at bedtime!)Why we don’t do the basics… even when we know they workHow Kat creates change in teams: pattern disruption + questions that help people see it for themselvesThe power of shared experience: real behaviour change happens when people realise they’re not aloneEmily’s insight: human connection is what “fills up our soul” — and why loneliness is a real performance problemWhy discomfort is part of growth (and why in-person connection is coming back)Phones, attention, and the impact on family connection (the restaurant moment that hit hard)Emily on AI: automation will rise - so human skills (empathy, conflict management, reading the room, asking better questions) become the differentiatorA brilliant reframe: kids wear an Elsa outfit with full confidence… what would change if adults did life with that energy?ABOUT THE GUESTEmily Gill is the Co-Founder of LEVRA, an award-winning EdTech company solving Human Skills gaps for businesses by using psychometrics, and AI to measure and develop Human Skills, such as communication, teamwork and EQ. A former Finance Lawyer at Clifford Chance, she completed her MBA at the University of Oxford and has been recognised as one of the Top 50 UK Women in Tech. Emily is a Certified Coach (CPCC) and serves as Chair of School Governors at Harris Clapham.LinkedIn Profile: https://www.linkedin.com/in/emilygilllevra/ABOUT HOST KATKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat speaks with Ian Burrell, the Global Ambassador for Rum, about carving your own path, building confidence, and developing the mindset needed to succeed.Ian shares how his journey began behind the bar, eventually leading him to become the only global ambassador for an entire drinks category - a role he created through passion, persistence, and belief in himself.The conversation explores the importance of mentorship, communication, positive habits, and overcoming limiting beliefs, as well as the challenges young people face today when building confidence and finding direction.Ian’s story is a powerful reminder that opportunities don’t always appear - sometimes you have to build your own table.This episode is about mindset, resilience, and taking ownership of your future - one positive habit at a time.HighlightsIan Burrell became the only Global Ambassador for Rum through dedication and initiativeOpportunities often come from creating your own pathMentorship can transform confidence and directionPositive habits play a key role in long-term successFocusing on the best possible outcome builds resilienceABOUT THE GUESTIan Burrell – also known as the Global Rum Ambassador – was voted the tenth most influential person in the World Drinks industry by Drinks International in 2020. He shares his infectious passion for rum and cocktails with the public the world over through masterclasses, seminars, speeches, and festivals.https://www.instagram.com/therumambassador/?hl=enABOUT KATKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of the Positive Habits Podcast, Kat is joined by Daniele for an honest conversation about the habits that shape our mental health, relationships, and performance - at work and at home.Together, they explore how the pandemic disrupted our routines, blurred boundaries between work and life, and quietly changed our relationship with technology. Daniela shares the powerful story of starting a movie club during lockdown, which became a lifeline for connection, empathy, and mental wellbeing.The conversation dives into digital detoxes, mindful phone use, the impact of social media on mental health, and why creating safe, vulnerable spaces - particularly for men, is more important than ever. At its heart, this episode is about community, boundaries, and the small habits that protect us in a constantly “on” world.ABOUT THE GUESTDaniele Fiandaca is a speaker, consultant, coach and author specialising in engaging senior leaders and men with inclusion and diversity. Find our more www.tokenman.orgABOUT KATKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat is joined by Imogen, co-founder of The Northern Pasta Company, for an honest conversation about food, mental wellbeing, and performance.Imogen shares how living on a small Croatian island during the pandemic transformed her relationship with food and inspired her to create a pasta company rooted in quality, joy, and connection.Together, Kat and Imogen explore how modern food culture, ultra-processed foods, and diet myths impact our energy, mood, and ability to perform at work.They discuss why food shouldn’t be rushed, feared, or guilt-filled and how small, positive habits around eating and cooking can lead to better focus, resilience, and wellbeing.In this episode, we cover:Food, mental health, and performanceBreaking free from diet culture and food shameWhy pasta (yes, pasta!) can be good for youThe power of simple food rituals and shared mealsSmall habits that help you feel better every day🎧 Tune in for a refreshing reminder that how we eat shapes how we live.ABOUT THE GUESTImogen Royall is the co-founder of Northern Pasta Co. and the creative force behind its mission to reimagine pasta as something nourishing, joyful and deeply connected to land and people. Inspired by time spent living in Croatia and a growing fascination with British-grown heritage grains, Imogen set out to create pasta rooted in flavour, sustainability and care. Imogen’s relationship with food was shaped early on by complexity. She dropped out of university and spent much of her youth navigating complex PTSD and a difficult relationship with eating, where food became a source of fear and control rather than pleasure. Over time, that fear transformed intofascination and then grew into love. From this experience came a belief that still underpins everythingshe does today: if food can hold that much fear, it can also hold that much joy.InstagramNorthern Pasta CoABOUT KATKat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship, and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe.https://www.linkedin.com/in/katthorne https://www.instagram.com/the_morning_gamechanger

On this episode Kat talks about the power of a morning routine, what her old one was like compared to the one now that has unlocked so much potential. KEY TAKEAWAYS There were 3 things I used to do every morning: 1. Snooze my alarm 4-6 times. 2. Pick up my smart phone and scroll through my emails and look at deadlines, thinking I was getting ready for the day ahead but was actually making me hyper-stressed. 3. Have some kind of caffeine (coffee/energy drink) to start the day. My morning routine wasn’t getting me mentally and physically prepared for the day ahead. When I shifted, after my breakdown, into changing up how I went about my mornings, everything changed. I swapped this really unhealthy morning routine that was damaging my performance/mental health/wellbeing/long-term relationship/career prospects/everything, for small habits (starting with reading) that really powered me up. Reading a few pages or consuming something positive for my brain (podcast/motivational video), because the brain is wired to think negatively in the morning, because when you start feeding your brain positivity you start feeling better, having more energy, thinking positive thoughts. When you write your thoughts down (journalling) they start to lose power and you start to regain power over them. BEST MOMENTS “Snoozing your alarm is one of the most toxic habits you can ever have.” “Checking my phone first thing in the morning was quietly, over a long period of time, sending me on a path to destruction.” “Habits don’t just change your day, they change your week, your month, your year, they change your entire life.” “Feed your brain positive food.” ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit, and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn Instagram