The Positive Habits Podcast

• The Hidden Energy Leaks in Your Life with Hannah Baldwin

  In this powerful episode, Kat sits down with Hannah Baldwin - a modern-day energy healer and organisational and positive psychologist whose work helps people flourish and thrive. Together, they explore The Hidden Energy Leaks in Your Life - the habits, behaviours, and situations that quietly drain your mental, emotional, and physical capacity. This is an inspiring, practical conversation designed to help you understand where your energy is going and what new habits will help restore and protect it. You’ll hear real-world examples, simple daily practices, and grounded mindset shifts to help you feel more energised, balanced and in control. Energy is your most important performance resource. You can have all the time in the world, but without energy, nothing moves. Energy leaks show up as perfectionism, people-pleasing, digital distractions, over-giving, and constant overstimulation. Awareness is the first step: notice who and what leaves you feeling drained, and make conscious adjustments. Setting healthy boundaries is essential: saying no, slowing down, and choosing what’s right for you. Meditation is a powerful life skill that helps you restore and regulate your energy. You don’t need to live life at 100mph - slowing down creates more clarity, presence, and fulfilment. Even 10 minutes a day of intentional self-care can change how you show up in the world. BEST MOMENTS “You can have all the time in the world, but if you don’t have any energy, then there’s no point… managing our energy leads to more time.” “If you’re constantly living life like that, you’re leaking energy all the time - things like perfectionism, people-pleasing, shape-shifting.” ABOUT THE GUEST AND EPISODE RESOURCES Hannah is an Organisational & Positive Psychologist and Energy Healer. She is the founder of Wholeness with Hannah, a platform dedicated to helping individuals and organisations flourish by bridging science and soul through transformational talks, her podcast, workshops, consultancy, and energy healing https://www.wholeofhannah.com Stephanie Melodia episode - https://podcasts.apple.com/gb/podcast/quit-or-commit-the-founders-dilemma-with-stephanie-melodia/id1754112459?i=1000736182197 Relaxed Woman - https://www.amazon.co.uk/Relaxed-Woman-Reclaim-Empowered-Joy-filled-ebook/dp/B0DBYV2PNX The School of Life - https://www.amazon.co.uk/School-Life-Emotional-Education-ebook/dp/B07MHRDM6J 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

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• Quit or Commit? The Founder’s Dilemma with Stephanie Melodia

  Kat speaks with serial entrepreneur, public speaker, mentor and podcaster Stephanie Melodia. In this candid discussion, they discuss the mounting pressures business owners face, especially those in the UK, and how to tackle them. Including when to commit, when to pivot, and when to gracefully quit rather than simply delaying the inevitable. Stephanie shares the critical decision-making strategies used by top founders to eliminate anxiety and indecisiveness, iterate and stay ahead of the curve. Alongside the other positive habits that are behind most people´s success. KEY TAKEAWAYS Resilience and adaptability are essential qualities for entrepreneurs. They don´t just keep you going through tough times, they also help you to know when to persevere and when it’s time to embrace change. The decision to pivot, scale back, or even close a business is not a failure; it can be a strategic and courageous act that opens the door to new opportunities and personal growth. Positive habits, e.g. Daily movement, prioritising sleep, and practicing gratitude are the foundation for building and maintaining energy, clarity, and well-being. These positive habits empower you to meet your toughest challenges. Stop viewing saying no as a negative thing to do. Remember, when you say no, you are creating space to say yes to one of any number of other opportunities. Learn to make decisions quickly and move on. Dithering about all of those small things just zaps your energy. Trust yourself. BEST MOMENTS "I am allergic to inertia. I need movement. I need speed. I need scale. I need to feel like things are moving." "We keep emphasising the importance of pivots, of iterating." "You need the resilience, and you need to keep going, but you need to know the difference between, are you flogging a dead horse, or is there something here?" ABOUT THE GUEST Stephanie is a former marketing consultancy CEO turned founder coach, growth strategist, MBA advisor, and host of the UK's Top 20 Business Show. She is ranked as one of the UK's Most Influential Female Founders. With expertise in entrepreneurship and a passion for feminism, Stephanie now hosts the UK Top 20 Business Show; advises MBA students in Entrepreneurship, and; continues to serve as VC scout for an early-stage venture capital firm. Trusted by global brands like Soho House, WeTransfer, Harvey Nash Group, and international conferences like Web Summit, TechBBQ, and Women in Tech, Stephanie brings a special kind of energy to her bold keynotes and dynamic workshops. https://www.instagram.com/stephmelodia/ Stephanie's podcast with Kat 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

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• From Overwhelmed to Marathon Runner: Nathan’s Habit Journey

  Today, Kat speaks with Nathan, a chemistry teacher from York, about his inspiring journey from unhealthy habits and self-doubt to running marathons and transforming his life through the power of routine. Nathan shares how small, consistent changes in diet, exercise, and mindset helped him overcome barriers, improve his well-being, and inspire those around him. During the episode, he shares dozens of practical tips on kick-starting your transformation, staying motivated, understanding what foods are truly healthy and incorporating them into your diet. KEY TAKEAWAYS Try getting up early. For, Nathan, that one change made developing the positive habits he needed to complete his transformation, far easier. Learn about nutrition. Acquiring that knowledge, a little bit each day, doesn´t take long. You soon learn to recognise junk food and hidden calories so you can avoid eating them. Learn to cook and teach your kids too. When you do, you regain full awareness and control of what is going into your body. Meal prepping makes it much easier to eat healthily. At first cooking for a couple of hours one day a week will feel hard. But it actually saves you time, reduces stress, your food bills and the temptation to eat junk. Running for both Kat and Nathan has been life changing and provides the exercise they need. Yet, both of them hated running. Until, that is, they tried a different approach that made it easy. That approach is shared during the episode. BEST MOMENTS "He dreaded ever seeing anybody that he knew, because he felt so uncomfortable in his skin." “It's not difficult to be in a calorie deficit, but it's very easy not to be. “ "It comes down to two things - what you put in your body and how much you move.” EPISODE RESOURCES https://boldbeanco.com Previous episodes mentioned in this episode – https://podcasts.apple.com/gb/podcast/the-positive-habits-podcast/id1754112459 https://podcasts.apple.com/gb/podcast/brutal-honesty-you-need-breaking-free-with-jay-alderton/id1754112459 https://www.amazon.co.uk/Miracle-Morning-Updated-Expanded-Transform-ebook/dp/B0CJ6N7CK9 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

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• The 10 Minute Habit That Changed Everything for Kat

  Kat is frequently asked about her own habits. Today, she talks about one that literally transformed her life, going for a short run. Like most of us, as a child, Kat could think of nothing worse than cross country running, a school activity that was more “punishment than joy.” Kat shares what changed her mind and how she discovered that running was an effective way to energise herself, improve focus, strengthen her mind and build resilience. KEY TAKEAWAYS Exercise does far more than get you physically fit. It energises you, provides you with a mental reset and builds resilience. Enabling you to show up as your best self for everyone and everything in your life. You don´t have to run for long to enjoy powerful results. Kat just runs for 10 minutes a day. It starts a positive ripple effect. Exercise does not have to be difficult. Any movement is beneficial, dancing, walking, even deep breathing. BEST MOMENTS "Exercise isn't about your body. Exercise is about your mind, about energising yourself, about building resilience, about wearing a cape that makes you feel like you can take on anything in life." "I don't do any exercise now, for my physical appearance, I do it all for how I feel and how it helps me perform." "Movement makes you feel alive – any kind of movement." “Starting in your day in a different way could change the way that day goes.” 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

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• Stop Saying No, Start Saying Yes

  Are you so busy that you are constantly saying no to doing those activities that keep you healthy, energised and motivated? In this episode, Kat uncovers the hidden benefits of saying yes to activities that boost your well-being. She demonstrates how investing time in yourself actually results in you feeling less stretched and more fulfilled. Kat shares a simple method you can use to change your nos to yeses. KEY TAKEAWAYS Life is way too short to not take opportunities, especially to do more of the things that energise and inspire us. Saying yes to activities that energise you restores your focus and clarity, tops up your joy, boosts creativity and motivates you. Prioritise your well-being. Identify what truly uplifts you, schedule time for it and do it even when you get incredibly busy. This week, commit to do one of the things you have been saying no to for too long. BEST MOMENTS "Investing in yourself, investing your time in whatever it is, is actually the key to speeding up." "Positive energy creates mental clarity, which creates the best decisions, which increases everything—time, energy, and so on." “When we're busy, our instinct is to contract and do less, we isolate and avoid saying yes to things. But actually we thrive on new things, on movement, on connection.” “Life is way too short to not take opportunities and to not do more things that are actually energising us.” EPISODE RESOURCES Business Coach – Chris James - https://www.chris-james.co 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 - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.

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