In this episode, Laura and I explore the fascinating science behind cold water therapy. We’re busting myths, sharing safe practices, and unpacking all the incredible mental and physical health benefits that come with a bit of chill. From boosting your mood to the latest neuroprotective research, you’ll learn why this might be the missing piece in your daily routine.

Laura’s story is inspiring—she went from skeptic to full-on champion of cold exposure after a game-changing workshop. Now, she’s here to share her biohacking journey, packed with practical tips for everyone, whether you're just starting out or already a cold therapy pro. We’ll chat about everything from the right temperatures and timings to the risks, plus how to combine ice baths with sauna sessions for max impact.

We’ll also touch on the power of building a supportive crew around you, tackling social anxiety, and why having mentors and like-minded pals is a game changer. If you’re curious about cold therapy, need some entrepreneurial inspiration, or just love a good deep dive into health and wellness, this episode is for you. Grab your cuppa, tune in, and get ready to take control of your health journey!

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website www.rachaelwelford.com. Listen and follow on Spotify or Apple Podcasts.

ABOUT LAURA FULLERTON

Laura Fullerton is a serial entrepreneur and the Founder and CEO of Monk, a health tech start-up that’s taking the vast health benefits of cold water therapy to the masses. Dubbed “The Peloton of the recovery world”, Monk is launching the world’s first smart ice bath and cold water therapy app, which combines data-driven tech and beautiful design.

As someone who’s always “hated being cold” Laura’s passionate about helping people to take control of their mental, physical, and emotional health with cold water therapy. She’s also the host of the Submerge by Monk podcast, which showcases extraordinary humans who’ve found a better way to live – covering topics such as elite performance, mental health and psychedelics, breathwork for performance, and so much more.

As a biohacker, Laura’s lifestyle combined cutting-edge health tech with holistic practices, and she’s been featured in Men’s Fitness, Vogue, The Financial Times, The Telegraph, and more.

https://discovermonk.com/products/monk-smart-ice-bath

In this episode, Gaby shares her journey through severe burnout and adrenal dysfunction, providing a powerful narrative on how understanding the body's natural rhythms and hormonal cycles can dramatically improve health and well-being. From the intricacies of the menstrual cycle phases to the importance of self-compassion and community, Gaby offers invaluable advice on managing stress, adapting diets, and embracing a holistic lifestyle.

We also explore the differences in how men and women experience stress, the impact of mindset on the body's biochemistry, and the crucial role of community support in achieving lasting change. Gaby's expertise in functional medicine sheds light on everything from the Cortisol Awakening Response to epigenetics, providing listeners with practical tools to navigate life more effectively.

So, whether you're struggling with stress, burnout, or simply looking to understand your body better, this episode is packed with actionable insights and heartfelt wisdom. Stay tuned as we dive deep into "Things I Wish I'd Known" with Gaby Cabrera Kimchi.

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts.

ABOUT GABY CABERA-KIMCHI

Gaby Cabrera-Kimchi is a functional medicine women’s health coach, holistic health advocate, and educator, founder of Wellness with Gaby, and the creator of the Optimal Living Method.

Having suffered and recovered from chronic stress and adrenal dysfunction, she is on a mission to revolutionise women's health by empowering women to understand their bodies and harness their hormones, at any stage of life, using functional medicine.

Wellness with Gaby combines cutting-edge functional medical science with bio-individual health coaching to design highly bespoke plans of action to help clients unearth the root causes that are creating imbalances in their unique female biochemistry, instead of simply band-aiding symptoms, so they can take action and finally enjoy sustained, radiant health.

www.wellnesswithgaby.com

Instagram @wellnesswithgaby

✨ ANXIETY FREE IN 3 CHALLENGE. 3 days, 1 goal: to help you reduce anxiety and reclaim your inner peace. Starts LIVE on 24th September 2024 - Want in? Click here or head to rachaelwelford.com✨

Trigger warning: Grief

In this deeply personal episode of "Things I Wish I'd Known," host Rachael Welford shares her experiences with grief and the passing of her Dad. She delves into the messy, non-linear nature of grieving, sharing her own journey and the insights she's gained along the way. Rachael candidly discusses the complex emotions and stages of grief, offering practical coping strategies and emphasising the importance of self-compassion and community.

Join her in this raw and heartfelt conversation about loss, healing, and navigating the complexities of grief. If you're navigating your own grief, this episode reminds you that you're not alone and that it's okay to feel everything as you take it one day at a time.

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts

✨ ANXIETY FREE IN 3 CHALLENGE. 3 days, 1 goal: to help you reduce anxiety and reclaim your inner peace. Starts LIVE on 24th September 2024 - Want in? Click here or head to rachaelwelford.com✨

In today's episode of "Things I Wish I'd Known", our host, Rachael Welford, sits down with the multi-talented entrepreneur, yogi, and advocate for mental and physical health, Emma Watkins. They delve into the importance of community and environment, exploring the impact on personal experiences, the value of human connection and the challenges it presents, and the significance of friendship and relationships. Emma shares her journey of self-discovery and the creation of her "wobble toolkit," designed to address the symptoms of overexertion. Together, they reflect on the power of setting boundaries and the struggle of self-value and approval. The conversation also touches on coping mechanisms, seeking answers inwardly, and embracing a holistic approach to healing. With insights into the importance of addressing painful experiences while infusing lightness and playfulness, this episode offers a deep dive into sustainable well-being and the varied tools needed for emotional and mental health. So grab your headphones and join us as we explore the nuances of self-mastery, healing, and the art of "dancing with life's experiences.

Key Takeaways In This Episode:

• Discover the "Wobble Toolkit: Learn how to balance the five dimensions of health—mental, emotional, physical, social, and spiritual—with practical rituals and actions.
• The Power of Boundaries: Understand how self-awareness and self-mastery can help you set boundaries that align with your true self and life goals.
• Explore the Impact of Community and Connection: Dive into how your environment and relationships profoundly influence your mental health and personal growth.
• Holistic Healing and Coping Strategies: Get introduced to a variety of tools and practices, including yoga, somatic therapies, and EFT, to support your emotional well-being.
• Sustainable Well-Being and Joy: Learn how to find joy in difficult times and combat negative thought patterns with fun, playfulness, and a positive playlist.

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts

ABOUT EMMA WATKINS

Emma Watkins is an entrepreneur, yogi and mother. She pursues deep and extensive learning in the fields of mental and physical health, acknowledging that success in life goes hand in hand with achieving self mastery. She has completed numerous yoga trainings across different disciplines, including trauma, disability, pre + post natal, yin and breathwork. Emma originally launched Agora as a members club in 2017, consolidating the founder network she had started whilst working for a tech start up. She passionately believes in the power of the collective and in the magic of the right connection. After having children, Agora slowly evolved into a consultancy with wellbeing and community at its heart and she now splits her time between yoga teaching and workshops, working with investment opportunities in the med and bio tech spaces, and advising businesses and individuals on how to build resilience, and their own Wobble Toolkits to help them navigate a long term sustainable path to success.

Connect with Emma:

Linkedin https://www.linkedin.com/in/emma-watkins-38848467/

Instagram https://www.instagram.com/intothefoldwithemma/

Community https://www.into-the-fold.com/

Wobble tool kit https://agora-london.com/wobbletoolkit

✨ ANXIETY FREE IN 3 CHALLENGE. 3 days, 1 goal: to help you reduce anxiety and reclaim your inner peace. Starts LIVE on 24th September 2024 - Want in? Click here or head to rachaelwelford.com✨

TRIGGER WARNING: ADHD

Rachael Welford is the host of the podcast "Things I Wish I'd Known," where she discusses mental health, healing, and finding joy in the chaos of the world. Rachael's journey with ADHD has been a significant part of her life, and she shares her experience of the challenges of getting diagnosed as a woman in the UK. Despite the difficulties, Rachael has found ways to manage her ADHD in a positive way and hopes to inspire and help others in similar situations. As a child, Rachael always felt different, and her story of overcoming obstacles and embracing her uniqueness is one that resonates with many. Join her on this episode of Things I Wish I'd Known podcast as she navigates the ups and downs of life with ADHD and offers valuable insights and advice.

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts

✨ ANXIETY FREE IN 3 CHALLENGE. 3 days, 1 goal: to help you reduce anxiety and reclaim your inner peace. Starts LIVE on 24th September 2024 - Want in? Click here or head to rachaelwelford.com✨

On this episode, Rachael welcomes Beaonca Ward, a passionate relationship therapist who has dedicated her career to helping others build sustainable connections. With a background in anxiety, she understands the challenges that arise in relationships and has made it her mission to share the knowledge and tools she has learned to support others.

Key Takeaways In This Episode:

• Attachment styles
• The key signs of failing relationships

• Dysfunctional relationships and how to identify them

• Recognising differences in processing emotions and thoughts

• Conflict resolution

• Emotional intimacy for safe and supportive relationships.

Tune in for valuable insights from Beaonca Ward, on creating and sustaining healthy, long-term romantic relationships. Let's continue the conversation and empower each other to build sustainable connections!

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts

ABOUT BEAONCA WARD

Beaonca Ward is a certified life coach with 5 years of experience helping ambitious women use the latest insights from the marriage and family therapy field to build and maintain healthy long term romantic relationships. She earned her Bachelor's Degree from Pennsylvania State University by creating her major and combining studies in Human Development and Family Studies, Psychology and Rehabilitation and Human Services. She is currently in a Master's program studying marriage and family therapy. Her work is designed to support women in reaching their full potential through their significant relationships.

https://www.beaoncaward.com/

https://www.instagram.com/therealbeaonca/

Book a free discovery call https://www.beaoncaward.com/contact

** TRIGGER WARNING** cancer/ grief/ ADHD/ Chronic fatigue

I'm back, baby! After over a year off the radar, I’m finally here to tell you all about my wild ride through 2023. Honestly, it’s been a bit of a mess—think ADHD, chronic fatigue, grief, and just for fun, throw in a couple of car accidents and a family member’s cancer diagnosis. Lovely, right?

But despite the chaos, I found some 'happy habits' that kept me somewhat sane, and I’m here to share those with you, along with a few laughs and probably more than a bit of sarcasm.

I’ll be chatting about the good, the bad, and the utterly ridiculous, and yes, I’ll be giving you a sneak peek into what’s coming up next for the pod —think deep dives with experts on mental health, relationships, ice bathing and nutrition. So, grab a cuppa, settle in, and let’s navigate this thing called life together. Trust me, if I can make it through, you can too—and we might even have a bit of fun along the way.

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts

**TRIGGER WARNING - SEXUALITY**

On this episode of Things I Wish I'd Known, Rachael welcomes Anne-Marie Zanzal, to delve into the journey of coming out later in life. Together we'll explore Anne-Marie's journey of self-discovery and acceptance. Growing up in a conservative, religious household, she shares how it took her 50 years to find her true self as a later-in-life lesbian. From growing up with strict rules about sex and marriage and the fear of the AIDS epidemic in the 80s to realising her own sexuality, we talk about finding a supportive community, embracing diversity, and the importance of mental health. Rachael also shares a special offer for the celebration of Happy Habits Club's third birthday! This is not to be missed.

ABOUT THE SHOW:

Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released every Wednesday. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @thingsiwishidknownpod on Instagram and Facebook. For more information on Rachael, visit her website. Listen and follow on Spotify or Apple Podcasts, or visit https://thingsiwishidknown.co.uk for all links.

Anne-Marie Zanzal is a graduate of Yale Divinity School, an ordained minister, bereavement counselor, coming out and business coach, conversationalist, spiritual wanderer, later-in-life lesbian and change maker. Anne-Marie Zanzal Coaching offers two programs: Lotus Group Coaching is for cis, trans and nonbinary folks coming out later in life to the LGBTQIA+ community. Purposeful Empowerment is for the beginning online professional looking for clarity, visibility, branding and worth valuing.

anne-marie@annemariezanzal.com

USEFUL LINKS: If you're struggling with mental health, reach out to these amazing charities for help:

• Stonewall https://www.stonewall.org.uk/
• Black Minds Matter https://www.blackmindsmatteruk.com/
• addaction: https://www.addaction.org.uk/
• Alcoholics Anonymous: https://www.alcoholics-anonymous.org.uk/
• Samaritans: Call for free on 116 123, or visit https://www.samaritans.org/
• Anxiety UK: https://www.anxietyuk.org.uk