Fueling Your Body for Better Training

Guest: Darryl Corley - That Nutrition Guy

UK Nutrition Ambassador for HYROX

Are you training hard, showing up consistently — but still feeling flat, under-fuelled, or not recovering the way you expect?

In this episode of the 1% Happier & Healthier podcast, Ann & Sal are joined by Darryl, the UK HYROX Nutrition Ambassador, to unpack one of the most common (and misunderstood) issues in training and wellbeing: fear of carbs.

Darryl shares how discovering nutrition became his passion, starting with curiosity, experimentation, and sharing what he was learning on Instagram — before being approached to become the HYROX Nutrition Ambassador. Today, he travels the UK, speaking at HYROX-affiliated gyms and helping people understand how food can support training, performance, and recovery.

This conversation strips away food fear and brings the focus back to fuel — what your body actually needs to perform well, recover properly, and feel stronger.

• Why so many people are scared of carbohydrates — and where that fear comes from
• How under-fuelling can quietly affect energy, performance, and recovery
• Why carbs are essential fuel for training
• The importance of protein for muscle repair and recovery
• How to fuel for performance without overcomplicating nutrition
• Simple, effective food choices to support training, including:
• oats
• quinoa
• bulgur wheat
• sweet potato
• How to build meals that are nourishing, satisfying, and sustainable

Fuel isn’t the enemy —

fear is.

When you fuel your body properly, everything works better.

• Train regularly but feel low on energy
• Struggle with food fear or carb avoidance
• Want to improve performance without extremes
• Are curious about HYROX or functional training
• Believe food should support your life, not control it

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Darryl Corley

Instagram That_NutritionGuyDarryl

Hosted on Acast. See acast.com/privacy for more information.

Guest: Jordan Barker Porter

Pro Boxer | Gym Owner | Channel 4 SAS: Who Dares Wins Contestant

What if one honest realisation could change the entire direction of your life?

In this inspiring episode of the 1% Happier & Healthier podcast, Ann & Sal sit down with Jordan Barker Porter, a professional boxer, gym owner, and former contestant on Channel 4’s SAS: Who Dares Wins — to talk about transformation, identity, and finding purpose in unexpected places.

Seven years ago, Jordan realised her relationship with alcohol was no longer serving her life. A friend suggested something simple: go to a local boxing gym. That one decision became the turning point. Jordan fell in love with boxing, discovered discipline and self-belief, and ultimately found a sense of purpose that changed everything.

Today, Jordan uses boxing not just as a sport, but as a tool for growth — mentally, physically, and emotionally — helping others realise what’s possible when they take responsibility for their choices and back themselves.

This is a conversation about courage, honesty, and the power of taking one small step that leads to a completely new life.

• The moment Jordan realised something had to change
• How boxing became the anchor that helped her rebuild her life
• The role of discipline in overcoming unhealthy habits
• What SAS: Who Dares Wins taught her
• Identity shifts — from who you were to who you choose to become
• Why purpose is often found through discomfort
• How small daily actions create lasting transformation

You don’t need a perfect plan —

you need one honest decision, followed by another.

• Are questioning habits that no longer serve you
• Want proof that it’s never too late to change direction
• Are curious about how sport can transform mindset and identity
• Believe small steps can lead to big life shifts

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Jordan

Instagram jordanbarkerporter

Hosted on Acast. See acast.com/privacy for more information.

In this deeply inspiring episode of the 1% Happier and Healthier Podcast, we’re joined by Sara, The Mindset Model who shares her powerful journey of rebuilding confidence after years of self-doubt and a life-changing accident.

Sara opens up about growing up without confidence at school, how a serious accident became a turning point in her life, and the gentle yet courageous steps she took to reclaim her sense of self. Rather than chasing overnight change, Sara shows us how small, intentional shifts in mindset can completely transform how we see ourselves and what we believe is possible.

Through volunteering in her community, spending time in nature, reading mindset-shifting books, and challenging deeply rooted limiting beliefs, Sara began to rewrite her internal narrative — moving from “I’ll never be able to” to the far more empowering “What if I could?”

This episode is a reminder that confidence isn’t something you’re born with — it’s something you build, one thought, one choice, and one small step at a time.

• How early experiences can shape (but don’t define) our confidence
• Why small steps are more powerful than big leaps when rebuilding self-belief
• How to recognise and challenge limiting beliefs
• The role of volunteering and community in healing and growth
• Why getting out into nature can shift perspective and mindset
• How reading and learning can help you change your internal dialogue
• The power of changing your language from “I can’t” to “What if I could?”

Confidence isn’t about being fearless — it’s about being willing to question the stories you’ve been telling yourself and gently choosing a new one.

• You’ve ever struggled with confidence or self-belief
• You feel stuck in an “I can’t” mindset
• You’re recovering from a setback, accident, or major life change
• You’re curious about how mindset shifts can improve your happiness and health
• You believe change happens 1% at a time

If this episode resonated with you, please subscribe, rate, and share the podcast with someone who might need this message today.

And remember — you don’t have to change everything at once. Just start with 1% 💛

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

Connect with Sara The Mindset Model

www.themindsetmodel.co.uk

e mail: hello@themindsetmodel.co.uk

Instagram: themindsetmodel_

Hosted on Acast. See acast.com/privacy for more information.

Featuring Bob, Host of the “Pain-Free Living” Podcast

In this episode, Ann and Sally sit down with Bob — the curious mind and big heart behind the Pain-Free Living Podcast.

Bob has always been fascinated by how things work… especially the human body. But it wasn’t until mid-career that he had the chance to completely change direction. A single visit to watch an osteopath at work opened the door to a new passion — and ultimately a new life.

Fast forward to today, and Bob is an osteopath who believes one thing above all else:

👉 Movement is medicine — for every body, at every age.

From working with people living with disabilities to helping clients in their 70s, 80s, and 90s regain strength, confidence, and mobility, Bob has dedicated his career to helping people experience what’s possible when they start moving again.

• How a mid-career moment of curiosity changed Bob’s entire life path
• Why understanding the body’s mechanics leads to better health
• The powerful link between movement, longevity, and living pain-free
• Real stories of clients (including over-70s!) who transformed their mobility
• Why disability should never mean the end of movement
• How to start moving more — even if you feel stuck, scared, or unsure where to begin
• The shared belief between Bob, Ann, and Sally that small steps create big change

• It’s never too late to change your career — or your health.
• Consistent gentle movement is often more powerful than intense workouts.
• The body is designed to adapt — at 20, 40, 70, or 90 years old.
• Curiosity can lead you to the next chapter of your life.
• Movement is not just physical; it improves confidence, independence, and emotional wellbeing.

Bob is the host of the Pain-Free Living Podcast and a practicing osteopath who works extensively with:

• People aged 70+
• People with disabilities
• Anyone wanting to improve their movement, reduce pain, and live more freely

His philosophy is simple and powerful:

Movement is Medicine

Follow the journey & join the 1% movement:

Instagram: @1percenthappierandhealthier

Hosts: @sallyhadfield_ & @annie_brebs

Instagram: bob_painfreeliving

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In this episode of Happier & Healthier, Sally and Ann are joined by the wonderful Michelle – the Pelvic Goddess – a true font of knowledge when it comes to women’s pelvic health.

Michelle shares her holistic, whole-body approach to pelvic wellbeing, helping women understand that pelvic symptoms are never “just something you have to live with.” From bladder and bowel issues to pain, prolapse and menopause-related changes, Michelle explains why the root cause of the problem often lies far beyond the pelvis itself.

Together, we explore how symptoms can stem from unexpected areas such as the jaw, feet, legs, hips, or even past physical or emotional trauma, and why taking the time to properly assess and diagnose is key to long-term improvement.

This is a high-protein episode, packed full of practical information, reassurance, and empowering advice to help women find the right approach for their body.

• Common (and not-so-common) pelvic health symptoms women experience
• Why pelvic issues are often connected to the whole body
• How posture, movement patterns, and past injuries can play a role
• The importance of individualised diagnosis instead of one-size-fits-all solutions
• Practical advice and tips for:
• Menopause
• Constipation
• Supporting bladder and bowel health
• How Michelle supports women to feel confident, informed, and in control of their health

✔ Reassuring and empowering

✔ Practical, actionable tips

✔ Eye-opening connections you may never have considered

✔ Perfect for women at any life stage

Whether you’re dealing with symptoms yourself or simply want to understand your body better, this episode will leave you feeling informed, supported, and hopeful.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Michelle

on Instagram: @thepelvicgoddess

on Facebook Michelle Cockram

on e mail thepelvicgoddess@gmail.com

website...

Hosted on Acast. See acast.com/privacy for more information.

In this uplifting and perspective-shifting episode of the 1% Happier and Healthier Podcast, we sit down with Bernie, a 74-year-old (nearly 75!) from San Diego who is redefining what ageing can look like.

For most of his life, Bernie worked long hours and put his health on the back burner. Like many people, work came first — until retirement at 63 created space for a different question: Who do I want to be now?

One book changed everything. Inspired to take responsibility for his strength and wellbeing, Bernie began working on his fitness — not with extremes, but with consistency and intention. Since then, he’s lost 25 pounds, built his own home gym, and completely reshaped his identity. Today, Bernie is an Instagram sensation, inspiring thousands of people around the world to believe that it’s never too late to get stronger, healthier, and more confident in your body.

This conversation isn’t just about fitness — it’s about identity. Bernie reminds us that lasting change happens when we stop asking “What should I do?” and start asking “Who do I want to be?”

• Why it’s never too late to start prioritising your health
• How retirement can be a powerful opportunity for reinvention
• The role of identity in creating lasting lifestyle change
• Why strength matters more as we age — physically and mentally
• How small, consistent actions compound over time
• What Bernie’s journey teaches us about confidence, purpose, and self-belief
• How redefining “ageing” can unlock a healthier future

Real transformation begins when your habits align with your identity.

Ask yourself: Who do I want to be — and what would that person do today?

• You think it might be “too late” to get fit or strong
• You’re approaching retirement or navigating a new life chapter
• You want inspiration to build health habits that actually last
• You’re curious about strength, longevity, and mindset
• You believe it’s possible to be 1% happier and healthier at any age

Bernie’s story proves that age is not a barrier — it’s an invitation.

You don’t have to change everything overnight. You just have to decide who you want to be next.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

Connect with Bernie on instagram: @berniepr

Hosted on Acast. See acast.com/privacy for more information.

The Science of Stepping Outside: How Nature Restores Calm & Focus

The secrets of forest bathing revealed.

Guest: Susanne (Forest Bathing / Shinrin-yoku guide; leads the guide team at Kew Gardens)

Episode Summary:

What if the fastest way to feel calmer, clearer and more energised was… free and right outside your door? This week, Sally and Anne are joined by Suzanne, a forest bathing (Shinrin-yoku) guide, to explore what forest bathing really is (hint: it’s not just a walk in the woods). Suzanne shares the science-backed benefits of being with nature—how it helps shift you out of fight-or-flight and into rest-and-digest—plus simple practices you can try in just 10–15 minutes.

• Sally’s quick grounding reset (5 minutes on the grass!)
• What forest bathing (Shinrin-yoku) actually means
• Why modern life keeps us stuck in fight-or-flight
• How nature supports the parasympathetic nervous system (rest-and-digest)
• Why “being with nature” is different from exercising in nature
• Phone-free time outdoors (and why one glance can break the reset)
• The “soft fascination” effect that restores focus and mental energy
• Tree compounds (phytoncides) and immune support (as discussed)
• Simple, practical ways to start forest bathing anywhere
• Suzanne’s powerful 1% tip: focus on beauty

Set a timer for 10 minutes. Go outside (garden, park, or street with trees). Put your phone on silent/flight mode. Walk slowly and notice:

• one sound
• one colour
• one texture or movement
• Ask yourself: How do I feel now compared to 10 minutes ago?

• Sensory walk: slow down, no destination, open your senses
• Tree / fractal tracing: follow a tree’s branches slowly with your eyes
• Fingertip tracing: gently trace fingertips along your forearm/hand to anchor calm
• Morning light practice: step outside early, orient toward daylight, breathe and visualise light “flooding” the body (as described)

• Richard Louv — Last Child in the Woods (nature deficit disorder concept)
• Dr. Jacob Lieberman — Light: Medicine of the Future; Take Off Your Glasses and See
• Suzanne also references Luminous Life as a favourite

• Forest bathing events via the Kew Gardens website
• Website: meetinnature.com
• Free resource mentioned: Natural Energy Insider Guide (on her website)

• “Forest bathing isn’t just being in nature—it’s being with nature.”
• “Nature is the therapist. I’m not the therapist.”
• “Focus on beauty—it lifts you out of fear and expands you.”

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Dry January isn’t the finish line.

It’s feedback.

In this final episode, we explore what to do with everything you’ve noticed, learned and felt over the past month — without rules, pressure, or “shoulds.”

This is about turning awareness into self-trust, and making choices that support the life you actually want to live.

Not perfectly.

Just gently.

Just honestly.

• How you feel now compared to before you took a break
• What surprised you most
• What’s become non-negotiable going forward
• Why “just cutting back” can sometimes feel harder than taking a break
• Why clarity is more powerful than rules
• And how alcohol can quietly become optional again

• Does alcohol feel optional in my life right now?
• Do I drink because I want to — or because it’s expected?
• Does alcohol help me unwind — or does it borrow tomorrow’s calm?
• How would my evenings feel without it?
• What might I gain from another short break?

You’re not finishing something.

You’re discovering something.

More clarity.

More energy.

More calm.

More you.

Write down what you want your “new normal” to protect — sleep, mornings, mood, self-trust — and let those become your compass.

• UK Chief Medical Officers recommend no more than 14 units per week to keep health risks lower — but there is no completely “safe” level
• Recent research suggests even moderate drinking (more than 7 drinks per week) increases the risk of premature death

You didn’t quit something.

You discovered something.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.