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Did you know that 90% of your serotonin (a neurotransmitter that helps to regulate mood) is produced in your gut?

As a result, what you eat has an incredible impact on the way you feel.

In this episode of the podcast my guest, Sam Shrosbree a functional medicine health coach, shares how the health of your gut affects your mental well-being and what you can do to boost your brain health.

Episode highlights:

• What your gut microbiome is
• Why your gut could be classed as your 1st brain
• How the ecosystem of your gut microbiome works
• The value of learning to listen to your body when you eat
• Foods that aggravate and inflame your gut
• Why joint pain can originate in your gut
• What to eat to boost the production of serotonin and encourage a healthy microbiome
• The role of the vagus nerve in gut-brain health (more on this in an upcoming episode)
• How to gently retrain your gut microbes to curb sugar cravings
• Easy strategies to improve your diet without the need for hectic will power

The book I mentioned is "Gut" by Giuila Enders. The Netflix Series is Hack your Gut Health.

Sam shared easy to implement tools to improve your gut health and mental health in this episode and I'm thrilled to share that she'll be a regular guest on the podcast going forwards. If you have a particular health related topic you'd like us to cover in the podcast, please send me a message.

Get in touch with Sam via her website: www.zenroomwellness.com or via email - sam@inbalancephysio.co.za

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

It's EPISODE 100 of the PODCAST!!!!

This week's episode is all about improving your communication skills.

Do you struggle to get your point across? Are you constantly experiencing some sort of friction with people in your life or work? Maybe you wish people would listen to you more?

I hear you!

The good news is that effective communication is a skill, it's one you can learn and once you master it, it'll change the way you interact with everyone in your life. Learning to communicate with patience and kindness has been a journey for me and in this episode I share the strategies I've implemented to vastly improve my relationships AND get my needs met in the process.

Episode highlights:

• Listening to understand, not simply to respond
• How learning to really hear what someone is saying will deepen your connection
• Being mindful of non-verbal cues and what body language reveals
• The enormous value of using "I" statements when communicating your feelings and needs
• How and why to ask open-ended questions
• The art of patience in conversations
• How to stay present in the moment when you're talking to someone
• Why being direct is important
• Reflecting back what you've heard to ensure you've understood what's been said
• The art of coherent communication

Mis-communications and missed communication comes up frequently in my client coaching sessions. We often interpret what someone has said to us through the lens of our own perceptions and world view which can cause confusion. I help my clients to communicate clearly and calmly when they are both speaking and listening.

Clear, compassionate and kind communication is a skill I love helping my clients develop and it's a game changer, so if this is something I can assist you with, please pop me an email to find out more - emma@emmaobriencoach.com

AND if you're curious about how coaching could help you improve your life in general, feel free to apply for one of five FREE 60 minute sessions I'm offering this week here

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

Overcoming Uncertainty & Finding Calm Amidst Chaos

In this episode I share practical strategies to navigate overwhelming uncertainty, manage stress and find ways to stay grounded when the world around you feels chaotic (it's certainly chaotic right now!).

I discuss my take on why we tend to fixate on worst-case scenarios and how some subtle mindset shifts can help you regain control over your thoughts and emotions. With insights on re-framing fear, grounding practices and building resilience, this episode offers actionable advice for anyone feeling weighed down by the unknown.

Episode highlights:

• Understanding the need for control in uncertain times
• Why humans crave predictability and how to find peace when it's lacking
• Facing your fears of worst-case scenarios
• Shifting your mindset from "what's the worst that can happen?" to "what's the best possible outcome?'
• Thought monitoring and developing self-awareness to reduce worry
• Grounding techniques to bring you back into the present moment
• Reflecting on the past to build resilience in the face of uncertainty
• Creating stability through small daily action steps

Takeaways:

• Embrace Uncertainty as Part of Life: Recognizing that unpredictability is inevitable can relieve some pressure and help us adapt with more ease.
• Practice Thought Awareness: Pay attention to negative thought patterns and gently shift them toward more constructive perspectives.
• Ground Yourself in the Present: Using breathing exercises and grounding practices, you can calm your mind and body, making it easier to think clearly.
• Remember Your Resilience: Reflecting on past challenges can remind you of your inner strength and ability to overcome.

Head to my Instagram page @emmaobriencoach for a Heart Focused Breathing demo and a Compassion Meditation demo.

I'm gifting 5 coaching sessions to folks who are stuck and overwhelmed by uncertainty in life right now, you can apply for one of these sessions here.

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

Do you tackle your days with intentionality or is life simply happening to you?

Are you on track with your long-term goals or have you wandered so far off the beaten track you have no idea where you are in life?

To quote Elaine Stritch, "Are you having any fun?"

A sense of purpose is essential for mental and emotional well-being and can often be a powerful antidote to stress, anxiety and depression.

I'm diving into what it means to have purpose and how to reconnect with yours in this episode. If you'd like to experience more joy and less Groundhog Day, this is for you.

Episode highlights:

• Defining purpose; what is is and why it matters
• How purpose builds resilience (have a listen to the previous episode for more on resilience)
• The different life areas that'll give you a sense of purpose
• How purpose affects your mental health
• Why work without purpose leads to burnout
• The relationship between purpose and stress
• 4 powerful questions to ask yourself that'll help you reconnect with your purpose

I suggest jotting these questions down and spending some time working through them to access your own intuitive insights. I'd love to hear your takeaways - pop me a DM on Instagram and let me know - @emmaobriencoach

For folks who are ready to dive deeper into this work and start to create lasting change, I'm here to help. Book a complimentary strategy call with me here.

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

Have you ever wondered how some people manage to sail through very full lives with apparent ease whilst others struggle to get through a day without losing their cool?

Maybe you start your day with the best of intentions but as the stressors pile up you lose your ability to focus and function?

I 100% relate and I can tell you that the difference between surviving and thriving lies in your resilience levels.

In this episode of the podcast (the first in a new season) I share 5 ways you can build your resilience levels to create more calm and emotional flexibility in your daily life.

Episode highlights:

• A definition of resilience & why it matters
• Developing the skill of self-awareness
• Nervous system regulation to recover from stressful situations
• The power of responding vs reacting
• Why it's a disaster to let your emotional brain lead
• How to practice self-care (realistically)
• The value of daily meaningful connection
• Re-framing failure
• Simple ways to shift your perspective and reduce your stress

To learn more about resilience and access more powerful, practical tools to reduce your day-to-day stress, check out my Stress Less PDF Guide here - it's currently just £3.50!

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

Does the concept of 'personal branding' conjure up ideas of colour wheels and image consultants?

Perhaps you're employed and unsure if having a 'personal brand' is even applicable to you?

If you want to become memorable, get hired for the role you covet or understand how to confidently talk about exactly what it is you do, this is the podcast episode for you.

My guest, THE amazing Carol O'Kelly, a specialist in the field of personal branding for women shares how to tap your innate authenticity, skillset and brilliance to land the opportunities that will propel your career or business forwards.

Episode highlights:

• A definition of exactly what a personal brand is and isn't
• Carol's essential personal branding pillars
• How to get clear on your authentic value
• Owning your skillset, confidently talking about what you do AND making sure you're memorable
• Understanding your strengths and weaknesses so you can bridge the gap between the two
• Defining your unique brand voice
• Using value-laden stories to self-promote without the 'ick' factor
• Choosing the impact you want to make
• Your top 5 value bullets
• How to adjust your message to your audience without compromising your authenticity
• The art of being interesting

Carol shared incredible value in this episode which will benefit folks in the corporate space as well as business owners.

I have no doubt that Carol will have left you wanting more, so go ahead and sign up for her FREE Creating Impact Masterclass series here.

Visit Carol's website www.redstorm.ie

Connect with Carol on LinkedIn here.

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

Have you ever felt a deep pull to go in a different direction with your life or career?

Do you have a secret desire to pursue something brand new but lack the courage to go for it?

If you have a deep call for something more but don't quite know where to begin, this episode is for you.

My guest, Emily-Jane Sarroff, shares how she made a major career U-turn just six months before completing her Masters degree in Architectural Design and how that HUGE decision enabled her to create a 6-figure business in just eight months.

We talk about:

• The mindset shift you need to make to create the life you really want
• Navigating the conflict between your heart and your head when it comes to big decisions
• Weighing up the impact of decisions (or indecision) on your mental health
• Giving yourself a permission slip to explore your passions
• How to strengthen and tune into your intuition
• Building self-trust so you stop doubting yourself
• How to reframe adversity as an opportunity to upskill and improve
• The value of learning to regulate your emotions to make quicker progress
• Building resilience and self-confidence by taking action
• Tapping your innate powerful and resourcefulness to achieve the success you desire

I loved this conversation with Em. Her tenacity and passion is inspirational!

Connect with Em on Instagram @empowerwithem

Listen to her podcast - Empower With Em here.

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...

Send us a text

In romantic relationships the issues that trigger you are often a good indicator that there's something for you to work on within yourself.

You can glean an immense amount of information about yourself and your needs by noticing how your partner's behaviour triggers a reaction in you.

In this episode my guest, relationship expert Katie Rossler shares how to tap into the issues that annoy you and use them as a catalyst for your own personal growth.

Episode highlights:

• The ways your partner might reflect issues you need to work on
• How problems arise when you don't speak your truth
• Stop waiting for your partner to pick up on an unmet need and learn to voice it instead
• Why patterns repeat from one relationship to the next and how to work with them
• When to stay and when to leave
• How IQ and EQ affect the dynamic in a relationship
• Identifying what you want as well as what you don't want
• Being the partner you need to instigate change in a relationship
• Communication strategies to help you move through difficult chats

Katie is insightful and open with her knowledge, this conversation is essential listening for anyone looking to improve their romantic relationships.

Visit Katie's Website: www.katierossler.com

Access her FREE relationship assessment here

Connect with her on Instagram here

Are you fed-up of having your life ruled by stress? If what you need is more calm, better focus and improved productivity instead of constant frazzle and overwhelm, you'll love my brand new Stress Less PDF Guide.

Inside you'll find 21 practical, actionable stress reduction strategies to help you get your groove back. Buy the PDF guide here.

If you know you want more from your life or career but you're totally stuck about where to start, I invite you to book a complimentary strategy call with me here.

We'll uncover what's holding you back from the goals you want to achieve and you'll leave the call with actionable steps to get you moving in the right direction.

For the tea on me, how I work, who I coach and the packages I offer, please visit my website - www.emmaobriencoach.com

You can also connect with me on Instagram @emmaobriencoach where I share an abundance of tools, strategies and brilliant content, you might also see the occasional dog.

Check out two of my FREE online workshops:

My 7 Step Formula for Getting Unstuck

4 Ways to Stop Procrastination in its Tracks...