The Positive Habits Podcast

Cold Water Isn't the Transformation. It's the Teacher.
In this solo episode, Kat explores why deliberately choosing discomfort can change the way you respond to every challenge life throws at you.

Using the science behind cold water exposure, she explains how stepping into discomfort teaches your brain that difficult doesn't always mean dangerous.

Whether it's a cold plunge, a difficult conversation, starting a business, speaking in public or making a big life decision, the lessons are exactly the same.

This episode isn't really about cold water.
It's about becoming the kind of person who keeps promises to themselves.
In this episode you'll discover:
Why your brain reacts to cold water in the same way it reacts to many everyday challenges.
The difference between discomfort and danger.
How cold exposure trains your nervous system to stay calm under pressure.
What the latest research says about cold water, stress resilience, mood, focus and recovery.
Why confidence is built through evidence, not affirmations.
The surprising reason cold water communities create such strong human connection.
A simple challenge to help you step outside your comfort zone this week.
Key Takeaway
Cold water isn't the magic.
It's simply a practice ground.
Every time you deliberately choose discomfort, you prove to yourself that you're capable of more than your brain initially believes. And every promise you keep to yourself becomes another piece of evidence that builds confidence, resilience and trust.

How many opportunities have you talked yourself out of because of a thought that wasn't actually true?

In this solo episode, Kat reflects on nearly five years since taking the leap to start The Morning GameChanger and reveals the invisible battle that almost stopped her before she even began.

From believing "Who's going to listen to me?" to building an international speaking business and a podcast listened to around the world, Kat shares why your biggest obstacle is rarely your ability - it's the stories you tell yourself.

If you've ever wanted to start a business, launch a passion project, improve your health, or simply make a positive change, this episode will help you recognise the thoughts that may be keeping you stuck - and show you one simple habit that can help you move forward.
In this episode you'll discover:
Why your thoughts are often your biggest barrier - not your circumstances.
The limiting beliefs that almost stopped Kat from starting her business.
How journaling helped separate facts from fear.
Why action creates evidence that challenges self-doubt.
Why "failure" is often just valuable feedback pointing you in the right direction.
A simple question to ask whenever your mind tells you you can't.

You are not your thoughts.

Your thoughts are often stories. When you learn to notice them instead of believing them, you create space to choose a different response, take action, and build the life you truly want. Small actions create evidence. Evidence builds confidence.

We spend so much of our lives taking care of everyone else. Our work. Our families. Our responsibilities.

But when was the last time you truly invested in yourself?

In this 10 minute solo episode, Kat explores why so many of us struggle to prioritise ourselves, where those beliefs come from, and why even just 10 minutes a day can completely change how you show up in every area of your life.

Drawing on her own story of life explosion, four years of speaking to thousands of people across more than 20 countries, and simple real-life examples, Kat challenges the belief that self-care is selfish and shares why it is actually the foundation of sustainable performance.

In this episode you'll discover:

Why so many of us put ourselves last
The childhood conditioning that shapes our daily habits
The question Kat asks every audience around the world
Why your first 10 minutes can shape the next 24 hours
How one small habit creates a ripple effect at work and at home
Why your loved ones often get the worst version of you
Simple ways to start prioritising yourself today

Key takeaway:
When you neglect yourself, everyone pays the price. When you invest in yourself, everyone benefits.
You don't need another hour in your day.
You just need one small positive habit.

If you'd like to learn how one small positive habit can improve performance, resilience and wellbeing for your team, connect with Kat Thorne and learn more about the Positive Habits for Performance programme.

www.katthorne.com

In this episode of The Positive Habits Podcast, Kat sits down with Mike Mudie, founder of Authentic Brew, to explore the extraordinary journey that took him from the brink of burnout to creating the world's first 100% natural functional health drink.

After 15 years in corporate IT, Mike's body completely shut down without warning. Unable to walk, feed himself or even move, he began a life-changing journey that challenged everything he believed about health, recovery, performance and life. What followed was a mission to redefine an industry full of compromise by harnessing the power of Mother Nature to help people reconnect with their natural vitality.

In this episode, we discuss:

Mike's journey from burnout to recovery
Why modern life is disconnecting us from our natural health
Why natural vitality is replacing artificial stimulation
The story behind Authentic Brew and its mission to redefine wellness
The power of small daily rituals for mind, body and soul
Building a purpose-led business, community and movement

Key Takeaways

"Sometimes the body forces us to rest when we refuse to listen."
"Nature often provides the things we've forgotten we need."
"Real vitality isn't created through stimulation. It's achieved by naturally supporting the mind, body and soul as Mother Nature intended."
"The small choices we make every day shape the lives we live tomorrow."

Connect with Mike & Authentic Brew

Discover the world's first 100% natural functional health drink and join thousands of people building healthier daily rituals for mind, body and soul.

Subscribe today to make Authentic Brew part of your daily wellbeing routine and reconnect with your natural vitality. 10% off for all podcast listeners using KAT10 at checkout:
Shop with KAT10

www.authenticbrew.com

What if the thing you've spent your life trying to hide became the thing that helped you connect with others?

In this powerful episode, Kat sits down with Matthew from Armstrong Watson to discuss his journey from living with a debilitating stammer to confidently speaking in front of groups and helping others develop their communication skills.

Matthew shares the hidden impact his stammer had on everyday life, how it shaped his confidence and decisions, and the life-changing moment that helped him stop hiding and start embracing who he really is.

Together, they explore the power of small habits, authenticity, courage, and why sometimes one brave decision can change the direction of your life.

In this episode:
Growing up with a stammer
The hidden cost of self-doubt
Learning to stop hiding and be yourself
Why communication is really about connection
The power of small daily habits

Matthew starts every day with breathing practice and a short walk or run, helping him feel more alive, focused and ready for the day ahead.
One small habit. One brave decision. One life-changing conversation. 

ABOUT THE GUEST

Matthew works for Armstrong Watson, a firm of chartered accountants. He also volunteers for a program that helps people who stutter haven’t been through the same program 30 years ago and now gets to travel worldwide helping other people who stutter turning them into confident public speakers. He continues to support them after the course and they support him - all part of breaking that sense of isolation you have as a person who stammers.

@matthewrichardsonmfc