Positive 5 with Kiri

In this special final episode of Positive 5 with Kiri, I say goodbye to you all but feel joy on the moments we’ve shared together. This last year, we have celebrated the simple power of everyday foods like eggs and nuts, to exploring the benefits of yoga, vitamin D, cycling and singing! Each episode has been a reminder that wellbeing doesn’t have to be overwhelming, small steps truly make a big difference.Most importantly, it’s a huge thank you for listening, sharing, trying new things, and joining me in this little pocket of positivity week after week. Your messages, your feedback, and your willingness to show up for yourself have meant the world. I am not disappearing! I have a new podcast in 2026 starting called 'Dancing Through Business'. Hosted by Julie and Kiri, friends for over 20 years, dancers and business owners, 'Dancing Through Business' explores the sweet spot between creativity, wellbeing and entrepreneurship. Sometimes it’s just the two of them chatting about dance, movement and building a business, sometimes they interview founders and wellbeing experts. If you love health, business, creativity and keeping your life moving, this podcast is for you. See you there! Hosted on Acast. See acast.com/privacy for more information.

In this feel-good, bite-sized episode of Positive 5 with Kiri, we’re celebrating one of the simplest, most underrated wellbeing superstars… eggs! 🥚✨Kiri dives into why these humble little powerhouses are one of her favourite everyday healthy hacks, from their protein punch and brain-boosting nutrients to how easy they make balanced eating. She shares how adding small habits like boiling eggs for the week or choosing protein-packed breakfasts can make a huge difference in your energy, mood, and overall wellbeing.We also chat about the magic combo of protein and movement, why the gym boosts your mood as much as your muscles, and how simple routines can help you feel more human!If you love practical, doable wellbeing tips that make life easier, this episode is for you.Tune in, take a breath, and enjoy your Positive 5. Hosted on Acast. See acast.com/privacy for more information.

In this feel-good episode of Positive 5 with Kiri, we’re diving into the surprisingly powerful world of fermented foods, kefir, kombucha, miso, kimchi, sauerkraut, and all those slightly funky favourites your gut absolutely loves.Kiri shares how adding just a few spoonfuls or sips of these good-bacteria-packed foods can boost digestion, energy, immunity, and even mood. From kefir breakfasts to kombucha in place of an afternoon slump snack (or even wine!), she breaks down easy, real-life ways to fit fermented foods into your day, no jars bubbling in cupboards required.You’ll learn why a happy gut means a happier you, how tiny habits can make a huge impact, and why consistency beats perfection every time.Tune in for a quick, uplifting guide to supporting your gut with simple, delicious, tiny wellbeing upgrades. Your digestion (and your mood) will thank you! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how a short mindful meditation a day can enhance your mood, your immune system and your brain. Kiri only does 5 mins of daily mindfulness practice but after finding out all the benefits such as improving memory, she might need to up her game! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how she compares writing in a journal to therapy. If you don’t feel like talking to someone about what’s on your mind, write it down instead! Its mostly made me feel better, because everything is better out than in right? well almost everything!  Hosted on Acast. See acast.com/privacy for more information.

As you know by now, Kiri loves the sunlight and probably gets her far share of it d in the summer but in the winter, she takes a Vitamin D supplement as days are shorter and its hard to make enough. Vit D helps clear abnormal proteins, such as amyloid plaques and tau, from the brain, which may help protect you from dementia. Having enough vitamin D can also boost your immune systems, making that common cold easier to recover from. It could even lift your mood! These are all really relevant during menopause too! Hosted on Acast. See acast.com/privacy for more information.

Kiri talks about the benefit of having good core stability and how she adds a plank into her routine! She was surprised to find out how beneficial they are including helping with back pain and preventing injuries! Doing a plank is a form of isometric exercise, where muscles are held still, neither stretching nor contracting, and Kiri finds it hard to stay still!. They can also reduce our blood pressure and can even be better than crunches of sit ups for your abs and core muscles. Who would have thought! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how she swaps white pasta and bread for the wholemeal variety as much as she can, even for the kids! Wholegrains such as wholegrain pasta, bread and brown rice contain more fibre, vitamins and minerals, than refined grains. Kiri talks about how she uses brown rice pasta, red lentil and green pasta to make a colourful meal and the kids don’t even notice! No wonder they have toooooo much energy! Wholegrains can keep us fuller for longer and this slow digestion could result in a lower increase in blood sugar and gives us energy all day, not just after a meal due to the slow release carbs! Hosted on Acast. See acast.com/privacy for more information.

Kiri talks about her love of a walk or run in nature in this episode, as it not only makes us feel good in the moment, but is great for our long term stress levels and our mental health. Who would have thought that the soil has mood boosting microbes and the aromatic chemicals released by plants could enhance your immune system! Get walking people. Hosted on Acast. See acast.com/privacy for more information.

Wow we are on episode 20! In this episode, Kiri talks about how she loves high-intensity interval training, HIIT for short, because it's efficient, and if you know her, she loves efficiency and productivity! It's not only good for physical fitness, but it can also boost your cognitive performance, help you live longer, and help to control your blood sugar levels. HIIT is a great way to incorporate a workout if you have a busy routine like Kiri! Hosted on Acast. See acast.com/privacy for more information.

If you know Kiri, you’ll know she is obsessed with sea dipping, it makes her feel alive, and just amazing! Dipping into cold water also improves resilience, as you are pushing yourself out of your comfort zone, and makes you just feel the moment you are in, you really can’t think of anything else! It also gets easier and more enjoyable the warmer its gets into the summer, it really is a lovely fun activity to do with the family! Scientifically, it can also increase energy levels, boost your mood, reduce inflammation and might even improve your brain health. Hosted on Acast. See acast.com/privacy for more information.

Kiri talks about how she loves talking to her neighbours and sometimes even strangers in the coffee shop as it helps boost her mood! Research shows social contact can boost your immune system, your brain power and can significantly reduce loneliness levels. Endorphins are released when you reach out to someone as it’s a simple act of kindness, as we are giving our time. So, if you are thinking of reaching out to a friend, hugging your family, or smiling at someone in the street, give it a go, it’ll guarantee help boost your mood! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about why she loves reading when she goes to bed as it helps to help her switch off from the day and reduce stress. It even helps to make new connections in our brain as we are often learning about new things and characters, and if we read out loud, its stays in our long term memory for longer! Great tip for revision age children. So get book swapping with your friends and get stuck in a book, it will take you away from the stresses of the day and help boost your mood for the next day as you will sleep better! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how she loves to snack on nuts! Ha ha no pun intended! They are packed with protein, unsaturated good fats and fibre!. Not only will this give you good and steady energy to last all day and put you in a good mood, these nutrient powerhouses could also help slow-down the ageing process! Research has found that walnut eaters live, on average, over a year longer than those who don’t. What’s more, adding nuts to your diet can help your brain and therefore help to prevent dementia. Short term though, they are an energy boosting bundle of joy, so get snacking and go nuts! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about the benefits of being out in the sun, how it can lower blood pressure and improve your mood, bones, muscles and immune system. So lets boost your vitamin D but don’t forget your suncream! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how she has started lifting weights in recent years as there are some great gym classes at her gym she attends. She knew it was great for strength, but it can also boost your brain power, memory, improve your immune system, and even reverse signs of cellular ageing. She reveals how activating your muscles can release special chemicals called myokines which, astonishingly, can travel around the body and cross your blood-brain-barrier where they can have beneficial effects on your brain. Its mind blowing! Get lifting people! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri will talk about how laughter really is a good medicine. From releasing pain-killing endorphins to improving your memory, laughter can have many benefits on your body and brain - it’s even been shown to boost “gamma” brainwaves, which are associated with higher level brain processes, like learning and memory. It can even keep you young, and be the antidote to stress. Have a listen and get laughing! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about why having a bath is so relaxing and also why it might be good for our heart, metabolism and sleep. Good sleep hygiene is so important to help with a good nights sleep and having a bath could be a part of this as our body temperature rises in a hot bath and then cools down after ready for sleep. Not to mention its just really relaxing and you can choose your favourite candle and even have a cup of tea or glass of wine with it! So run the bath and enjoy this episode. Hosted on Acast. See acast.com/privacy for more information.

Can you believe yoga has been practised for over 5,000 years, but its plethora of benefits for our health and wellbeing are still being discovered today and lets face it, taken seriously. It is thought that partaking in regular yoga (or body balance which is what Kiri does), can actually slow down ageing at a cellular level by protecting your mitochondria and your DNA. It can also improve your brain health and even reduce symptoms of depression. Its almost as good as dancing in that sense! Who would have thought! Take a listen to Kiri’s positive 5 to find out more. Hosted on Acast. See acast.com/privacy for more information.

In this podcast episode of Kiri’s positive five, she will be discussing how flax seeds, also known as linseeds, can protect your heart, reduce your blood sugar levels, and might even keep your skin feeling smooth and hydrated! These tiny little seeds that you can buy grounded in packs can be added to most meals, even in spag bol with the kids, they don’t even notice and they are getting all these impressive benefits too! so sit back and enjoy a dose of flaxseed and you pop it into your diet and feel that mood boost instantly! Hosted on Acast. See acast.com/privacy for more information.

In this episode Kiri talks about how a cup of green tea has so many health benefits. It took her a while to get used to the distinctive taste but now she’s used to it, she cant get enough! And that’s because she has found out that green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG which helps to break down plaque in our brain cells which helps to delay dementia too. A nice hot cup of green tea also induces calming brain waves, therefore reducing stress and improving heart health. Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri, talks about how being a perfectionist is often seen as a good thing but actually she thinks that puts more pressure on people. She strives to not to be a perfectionist and this helps her to achieve more and be productive. She is hoping this episode will help motivate you to strive towards your goals, albeit making mistakes along the way- which is fine, we are all human after all!  Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about her love and passion for dance and reveals all the amazing benefits too, not just for your body but for your brain as well. So have a listen and make sure you sign up to that dance class you have always wanted to try! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how gratitude moments in your day can help keep you positive and energised. She offers tips for incorporating daily gratitude into your day. Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how deep and slower breathing or just focusing on your breath can make a huge difference in your day to day life. One reason for this is that it helps to reduce stress as it calms us down and can help us to make more informed decisions in work and home life too! Hosted on Acast. See acast.com/privacy for more information.

On this episode of Positive5, Kiri will be talking about her recent hobby she has taken up of learning to be a radio host and why she thinks learning a new skill is one of the best things you can do when you get older to build connections in the brain as well as a sense of achievement. It's all a great idea if you are stuck for a new years resolution! So, sit back and enjoy. Hosted on Acast. See acast.com/privacy for more information.

In this episode, Kiri talks about how she is loving this time of year looking at all the Christmas lights, it brings her so much joy! She has just found out that this is the concept of Awe and how just being mindful and in awe of the simple things can actually make a huge difference to our mental health.  Hosted on Acast. See acast.com/privacy for more information.

In this episode of Positive5, Kiri will be talking about singing when she is home alone. She started in lockdown when her husband was out with the kids, as it made her feel good and free, and an outlet to let the emotions out! Since then she has discovered that scientifically it’s good for our health, can boost our immune system and can help with pain! And an actual covid repellent that she didn’t even know about at the time. Hope this encourages you to sing freely and boosts your mood too! Hosted on Acast. See acast.com/privacy for more information.

On the first podcast episode of Positive5 with Kiri, she will be talking about the dreaded school run and how it can actually be fun, beneficial and a positive start to the day for you and the kids. Believe it or not, the simple act of cycling and walking to school and work actually has a lasting effect on our stress levels and our mental health according to scientists. From just taking in the natural surroundings, bonding moments and social connections and the chemicals released by plants could all help to enhance your immune system and mood! Not to mention how you feel when you reach your destination, so sit back and enjoy! Hosted on Acast. See acast.com/privacy for more information.