You are what you absorb, not just what you eat.

In other words, however well you eat, if your gut isn’t functioning well your brain and body won’t get the nutrients they need.

Nutritional therapist Sarah Bayliss’s expertise is rooted in personal experience. After years in a high-stress marketing job, she suffered from sleep issues, hormonal imbalances, and gut problems that eventually led her to burnout. Her recovery began with small, consistent changes that led to a profound personal transformation.

In this information-rich conversation, we hear that the gut-brain axis - formed of the vagus nerve, the gut microbiome, and the immune and hormonal pathways - is the bidirectional communication network linking our digestive system and our brain. The gut-brain axis supports brain function, mood, and stress management.

Sarah also explains how our gut health, nutrition, circadian rhythms, blood sugar stability, and recovery, have a powerful impact on our mental resilience. For example, when we eat foods that cause a blood sugar spike and subsequent crash, our body seeks rebalance by activating the stress response. In a state of physiological stress, the brain function shifts away from the pre-frontal cortex (our thinking brain) and into survival mode - which inhibits our capacity to face our fears clearly and calmly.

If you’ve ever felt “off” and couldn’t put your finger on why, or if you’re looking for practical ways to feel more grounded and less reactive, this episode gives you some powerful answers.

This episode will help you:

• Understand how blood sugar dysregulation activates your stress response multiple times daily, leaving you less equipped to think clearly and handle challenges.
• Recognise the bidirectional relationship between gut health and brain function, including how inflammation and "leaky gut" can compromise your mental clarity and emotional regulation.
• Learn practical strategies for building physiological resilience through circadian rhythm alignment, strategic meal timing, and micro-recovery practices that support clearer thinking under pressure.

Highlights

• [00:02:17] You Are What You Absorb
• [00:03:08] The Role of Gut Bacteria
• [00:04:19] Leaky Gut, Leaky Brain
• [00:06:41] Nutrition and Lifestyle's Impact on Gut Health
• [00:08:26] Where to Start When Feeling Unwell
• [00:10:27] A Holistic Approach: Nutrition and Lifestyle
• [00:13:13] Recognising Your Body's Signals
• [00:15:32] Resilience and Facing Fear
• [00:18:05] The Physiological Link Between Nutrition and Fear
• [00:23:10] How Gut Health Feeds Clarity
• [00:24:41] Aging, Hormones, and Resilience
• [00:27:21] The Optimal Way to Start Your Day
• [00:33:21] Sarah's Personal Journey
• [00:36:17] Overcoming Fear Through Passion
• [00:39:42] What "Fearless Forward" Means
• [00:41:47] The Power of Slowing Down

Resources

• Sarah Bayliss Nutrition
• Connect with Sarah on LinkedIn
• Connect with Sarah on Instagram
• Connect with Sally-Anne on LinkedIn

In this episode, we journey with Joss Thompson - a mechanical engineer, seasoned mountaineer, and expert snowboarder - through his expedition to climb Denali, North America’s highest peak.

This is more than a tale of adventure; it’s a masterclass in preparation, resilience, and the nuanced art of pushing human limits.

Joss shares his early mistakes with acclimatisation, his preparation alongside friend Todd Ainsworth, and the logistics of the unguided climb. He recounts standout moments, such as participating in a dramatic high-altitude rescue of two stricken climbers, observing a fatal avalanche, reaching the summit in -50°C conditions, and snowboarding part of the descent.

Whether you’re an aspiring mountaineer, an outdoor enthusiast, or someone seeking inspiration for tackling your own “summits,” Joss Thompson’s story is full of wise advice and actionable tips.

This episode will help you:

• How someone assesses risk and makes critical decisions under pressure when facing unfamiliar or dangerous situations.
• Learn the importance of checking in with teammates during challenging moments, as people process difficulty differently.
• Joss's story about when confidence becomes overconfidence and how small misjudgments can have serious consequences.

Highlights

[00:02:00] The Spark of Fascination
[00:02:50] Early Altitude Mistakes
[00:04:28] Exploring Personal Limits
[00:05:10] The Denali Decision and The Seven Summits
[00:08:00] Knowing When You're Ready
[00:08:55] Arrival in Alaska
[00:12:20] The First Push to Camp One
[00:15:44] High-Altitude Survival Basics
[00:18:50] Life on the Glacier
[00:20:34] Navigating a Whiteout
[00:28:26] The Engineer's Mindset
[00:32:27] Expedition Highlights
[00:35:53] The Fear of Failure
[00:40:21] Reaching the Summit
[00:44:09] The View from the Top
[00:45:30] The Snowboard Descent Begins
[00:50:25] A Dangerous Traverse and a Lesson Learned
[00:57:37] A Dramatic Helicopter Rescue
[01:09:38] Constant Risk Assessment
[01:11:46] Witnessing a Tragedy
[01:18:29] Lessons from the Mountains

Resources

• Connect with Joss via Instagram
• Connect with Sally-Anne via LinkedIn

Nothing is in insurmountable, if you’re open to finding a way through.

One way through is to find refuge in what you love. Love helps you stay grounded in the present, and keeps hope alive.

It can also give you the strength to navigate even the most traumatic circumstances, as it did for Liia Dmytrenko, one of the millions of victims of Russia’s invasion of Ukraine and of the ensuing war, now in its 5th year. At just 19 years of age, she has already lived through more fear, uncertainty, and upheaval than many of us experience in a lifetime.

“When my life turned upside down”, she says, “I quickly realised what mattered most was not what I owned but the people I loved.”

Soon after Kyiv came under attack, Liia and her family escaped to western Ukraine. Three months later, she and her mother made their way to the UK. And with barely any English, Liia joined a top school in her GCSE year. Her mother returned to Kyiv to support the war effort.

Liia’s move to the UK deprived her of her voice. Lacking the vocabulary to express what she was really feeling, she found a path to self-expression through art: sketching scenes of Kyiv from memory.

During her short visits home she captured her observations of the war in Kyiv through a series of photographs that became the subject of a school exhibition inviting people to imagine their reactions to actually being there. This work was also featured in an ITV documentary.

Today, Liia’s in the second year of a graphic design course at Oxford Brookes University. She’s learning to live a “double life”: lectures, parties, and relative safety in Oxford; danger, fear, and drones exploding outside her window in Kyiv.

Her creativity has become both a lifeline and a vehicle in which to process the trauma of war and displacement, and find stability and meaning in it all.

She cannot escape the fear. Instead, she chooses to believe in the future.

This episode will help you:

• Understand how to find stability and meaning when everything you've built suddenly disappears.
• Discover how creativity can become a lifeline for processing trauma and reconnecting with yourself.
• Learn to hold conflicting realities simultaneously without letting fear paralyse your forward momentum.

Highlights

• [00:00:00] Introduction
• [00:02:14] The Day War Began
• [00:03:58] Leaving Everything Behind
• [00:07:53] Escaping Kyiv
• [00:10:00] A New Path Beyond Ballet[00:14:12] A Mother's Blessing
• [00:21:49] Arriving in the UK
• [00:30:17] Finding a Voice Through Art
• [00:35:21] Living a Double Life
• [00:42:16] Fearless Forward
• [00:43:03] Closing Reflections

Resources

• Connect with Liia via LinkedIn
• Connect with Liia via Instagram
• Connect with Sally-Anne via LinkedIn