Episodios

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

    From Overwhelmed to Marathon Runner: Nathan’s Habit Journey
    Nov 4 2025
    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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    45 m
  • The 10 Minute Habit That Changed Everything for Kat

    The 10 Minute Habit That Changed Everything for Kat
    Oct 28 2025
    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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    11 m
  • Reclaim Your Energy: Simple Habits to Beat the Overwhelm

    Reclaim Your Energy: Simple Habits to Beat the Overwhelm
    Oct 13 2025
    Do you ever feel like you’re constantly busy but never truly in control of your time? In this episode, Kat dives into why so many of us feel overwhelmed in today’s fast-paced, always-on world. From the endless stream of information to the pressure of putting everyone else’s needs before our own, she explores what’s really driving that sense of exhaustion and disconnection. You’ll discover how taking time for reflection, keeping a simple diary of your daily activities, and focusing on what truly energises you can help you reclaim your time and restore balance. Whether you’re feeling stretched too thin or simply craving more calm and clarity, this episode will inspire you to slow down, prioritise yourself, and build a life that feels more fulfilling - one positive habit at a time. KEY TAKEAWAYS Many people report feeling overwhelmingly busy, prompting a reflection on whether this busyness is genuine or a result of overcommitting and not prioritising effectively. The constant consumption of information throughout the day contributes to feelings of busyness and overwhelm, leaving little time for rest and reflection. It's essential to identify daily priorities and focus on completing the most important tasks first, rather than getting caught up in others' demands. Learning to say no to commitments that do not serve personal well-being is crucial. Overcommitting can lead to neglecting self-care, which ultimately affects everyone around us. Keeping a diary of daily activities and habits can help individuals recognise how they spend their time and identify areas that contribute to feelings of busyness, allowing for more intentional living. BEST MOMENTS "We are in a productivity crisis, and we're in the middle of a global mental health pandemic." "When we neglect ourselves, everyone pays the price. It has a ripple effect on our work, our families, and our health." "If you're saying I haven't got time, just use this podcast episode as an opportunity to go, hang on a minute, why do I feel busy all the time?" "Just write down everything you eat, and write down all the things you do in terms of movement." 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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    12 m
  • Beyond the Jab: 6 Stone Lighter & Stronger with Ben Chudley

    Beyond the Jab: 6 Stone Lighter & Stronger with Ben Chudley
    Oct 6 2025
    Are you struggling to break free from old habits and achieve lasting weight loss and health? In this episode, Kat sits down with Ben Chudley to discuss how after a lifetime of weight battles he and his wife lost over 6 stone each and, today, lead a healthier, happier life. You will discover how changing your mindset, embracing structured routines, and prioritising habits like meal planning, strength training, and quality sleep will transform not just your body, but your entire outlook on life. Whether you’re just starting out or looking for that final push, this conversation will motivate you to believe that real, sustainable change is possible - one positive habit at a time. KEY TAKEAWAYS Lasting weight loss comes from changing your mindset and building sustainable habits. Ben and his wife followed structured meal plans, hired a personal trainer and prioritised sleep while using the weight loss jab. The weight loss jab is a tool. It breaks the cycle of constantly thinking about food, but it does not replace, your commitment to positive routines. Seeking out and investing in the right tools makes things much, much easier and heightens your chances of success. Ben combined the weight loss jab with a structured meal plan and hired a personal trainer. Eating healthily and targeted exercise provides a framework for future healthy living as well as supporting weight loss. If you are not honest with yourself about what you are doing you will never identify the underlying issues that are holding you back, address them and change your bad habits. Keeping a food diary is a good way to help you to see where you are going wrong and improve your diet for good. BEST MOMENTS "You can have a rose-tinted view of what you’re doing, whether that’s exercise, nutrition, sleep or your relationship. Then there’s the facts, the cold, hard facts, which you can’t escape from." "Mindset is a lot of it." "I’ve noticed big positive changes around the way I prioritise sleep now." ABOUT THE GUEST Ben Chudley is the Director for Nightingales Golden Care that provides care in people's own homes to the elderly and disabled. I am a father of 2 boys, and have been married for almost 10 years. 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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    41 m
  • Attention IS The New Currency

    Attention IS The New Currency
    Sep 29 2025
    Kat speaks with Caitlin, a productivity coach whose journey began with a life-altering health challenge at 18. Together, they explore how Caitlin turned adversity into a passion for sustainable productivity, meaningful work, and well-being. She shares practical strategies for building positive habits, navigating the modern world of AI and reclaiming focus in our distracted world. Caitlin provides a powerful reminder that small changes, self-awareness, and a growth mindset really can transform both your work and life. KEY TAKEAWAYS Sustainable productivity balances achievement with well-being. Caitlin has a sight issue that gets worse with stress, anxiety and tiredness. Being productive helps Caitlin to stay balanced and well. AI tools can increase output but use them consciously and consider their broader effects. For example, using it to write everything for you can erode your writing skills and ability to communicate effectively. Don´t fall into the busyness trap. True productivity is about doing what matters most, not just filling time. Recognise that it’s okay to leave some tasks unfinished. Focus on what’s truly important and let go of perfectionism. Systemic and organisational issues exist but there is always things within your control that you can change. Small changes e.g. Scheduling focused work in the mornings and meetings in the afternoons can have a big impact on productivity and well-being. BEST MOMENTS "It isn't enough to be busy, so are the ants. The question is, what are we busy about?" "Habits are a lifelong commitment to being the best version of myself." "Life is an unending series of complications. We don't know what's going to happen, but we know something is coming. There's no point getting stressed about the fact it's coming." ABOUT THE GUEST Caitlin Rozario is on a mission to make work better. Founder and facilitator – interlude, a career development company that focuses on corporate workshops to build sustainable productivity As the award-winning founder of interlude, Caitlin designs and delivers learning experiences to promote healthier, more sustainable versions of productivity, helping people to do remarkable things without the personal price tags of chronic stress, burnout and overwhelm. Inspired by her own experience overcoming a life-changing health challenge, Caitlin’s workshops have supported thousands of ambitious people and teams – from companies like Visa to global communities like Sophia Amoruso’s Business Class – to develop high performance that’s built to last. LinkedIn 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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    47 m
  • Beyond Care: How Habits Shape Futures

    Beyond Care: How Habits Shape Futures
    Sep 22 2025
    Kat speaks with Gareth Webb, Managing Director of Fairways, an award-winning children's services charity based in the south of England and Wales. They discuss the difference fostering makes to the lives of the children, their foster families and society as a whole. Through real stories, Gareth demonstrates how positive habits, trauma-informed care, businesses and community support can come together to transform the lives of everyone involved. KEY TAKEAWAYS Fostering is facing a national crisis. The UK needs more people to step up and make a difference for vulnerable children. Anyone can potentially foster or help in other ways. Whether you work full-time, run a business, or just want to help, there’s a role for you in supporting young people in care. Trauma-informed care and consistent, reliable support are life-changing for children and care leavers. Community and business involvement can open doors, provide opportunities, and help break the cycle for those leaving care. Real connection, empathy, and being present are the most powerful ways we can support each other and create lasting change. BEST MOMENTS "Look after yourself, then you’re able to look after the people around you a lot better as well." "For us it's about creating a safe environment and a safety net for these young people. That means stability, reliability, predictability, structure, routine and being a stable role model in their life." "Children in care are still children and actually, we want to break that cycle. They didn’t ask for the life start they were given." ABOUT THE GUEST Gareth is Managing Director and Trustee for Fair Ways Children and Families Charity https://www.fairways.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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    42 m
  • Kindness: The Currency of Life and Business

    Kindness: The Currency of Life and Business
    Sep 15 2025
    Kat speaks with Chuks Uwaechia, the visionary founder of Kent Housing and a passionate philanthropist who is a hands-on supporter of Gillingham Street Angels. A charity that works to ensure that the people of Medway have access to good food, clothes and education. He and Kat discuss how positive lifestyle habits, being empathetic and kind is a powerful combination that attracts the people you need to you and helps to transform society and the lives of those around you. KEY TAKEAWAYS Taking care of yourself, your employees and family helps you and everyone around you. For example, a well-rested team delivers better results. Helping your community demonstrates to others that they can trust you. That is good for everyone including your business. Effective leadership is about inspiring and supporting others. Often, your positive habits become the positive habits of your family, workers and friends. But remember that the same is true for your negative habits. Showing people kindness and empathy empowers them. As well as helping them practically, it demonstrates to them that someone cares about them and that they matter. Often that empowerment translates into them finding the strength to take more steps to help themselves and them helping others too. For Chuk, taking regular exercise has turned out to be his most impactful personal habit. BEST MOMENTS "In everything that you do, you need to have that positive outlook. Your aura obviously attracts. When you have that enthusiasm, you attract people." "Kindness is the new currency, when you show kindness you empower people." "People who look after themselves perform better in all areas, both at work and at home." ABOUT THE GUEST Chuks Uwaechia is the founder of Kent Housing and a very active member of his local community as a Trustee of the Gillingham Street Angels, an organisation that feeds over 13,064 people monthly in the local area. His favourite football team is Spurs and his favourite cities, Paris, Lagos and Dubai. He is also a big boxing fan and launched a foundation “Gloves for Africa” inspiring kids on the street https://www.linkedin.com/in/chuks-uwaechia-654881132 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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    33 m
  • My Body Sent Me an Email, But I Never Opened It

    My Body Sent Me an Email, But I Never Opened It
    Sep 8 2025
    Today, Kat speaks with the Head of People at Bosch Digital, Marina Takács for an honest conversation about perfectionism and the pressure that comes from always being the “the strong one”. Marina shares how she burnt out despite being there to stop others from doing exactly that and how she recovered and came back even stronger. Whether you’re leading a team, managing a demanding role, or simply juggling life’s endless demands, this episode offers practical strategies to help you develop positive habits. Including setting boundaries, protecting your mornings, being self-disciplined, and protecting your energy. Habits that enable you to thrive in both your personal and work life — without burning out. KEY TAKEAWAYS · Even strong leaders burn out. Marina believed she could juggle everything — until her body “sent her emails” telling her otherwise, which she ignored. · Being busy can feel meaningful, but often it´s just stress in disguise. · Recovery starts with small, uncomfortable changes, for example learning to say no without guilt or scheduling and protecting your down time. · Strength includes pausing: Real leadership models recovery and boundaries, not just absorbing stress. · Regularly check in with yourself. Pausing briefly to honestly reflect on your energy, mood, and reactions will help you spot early warning signs of problems and head them off. · Discipline and consistency are what keeps habits alive, especially when life gets busy. If you need to exercise every day, prioritise it and do it even on your busiest day. BEST MOMENTS “My body sent me an email — but I never opened it.” “I think was confusing adrenaline with purpose.” “I just stopped glorifying being always on.” “Real strength is knowing when to pause.” “Consistency beats intensity every time — especially on Mondays.” “If I burn out, I’m not just hurting myself obviously I'm hurting my family, my loved ones and I’m setting the wrong tone for my team.” ABOUT THE GUEST Marina is Head of People, Organiaation and Culture. She is people-first and future-focused and passionate about inclusive leadership, change management, and building thriving organisations. With a career dedicated to people strategy and transformation, she helps businesses and teams grow stronger, together. https://www.linkedin.com/in/marina-takács 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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    36 m