Balanced Ambition

What happens when your voice, your career, your identity, is suddenly under threat? In this episode, Chris shares how a throat cancer diagnosis forced a creative reckoning and a complete professional reinvention. From navigating fatigue and financial fear to reframing ambition and rediscovering joy, this is a deeply honest conversation about creativity, resilience, and learning how to keep yourself in the equation.TIMESTAMPS:00:00 – “I don’t want to go back to where I was”01:55 – From amateur songwriter to live performer03:00 – The subtle signs that something was wrong04:50 – The panic to preserve his voice and songs08:00 – Self-imposed creative pressure vs. health reality11:30 – Navigating the financial unknown as self-employed13:40 – Rebuilding life after diagnosis15:40 – Saying no to say yes – redefining success21:00 – How age and stage shift career decisions25:30 – Why creativity without time for yourself isn’t enough28:00 – Long-term fatigue, new limits, and recovery realities36:00 – Losing access to your creative identity39:30 – Reinventing as a live event MC43:00 – How every past skill found new purpose47:00 – Why he chose to reframe treatment as positive52:00 – The power of gratitude and keeping joy in the equation

Rich opens up about the darkest chapter of his life: from battling alcoholism, anxiety, and depression to enduring a terrifying incident in Las Vegas, entering rehab, and then—just 24 hours after leaving—watching his house go up in flames.This is a raw, honest, and inspiring conversation about hitting rock bottom and choosing to fight back. Rich shares how he rebuilt himself from the ground up, found purpose in the gym, and learned to live again—one day at a time.00:00 – "I can't do this anymore…"03:50 – What Vegas took from me12:00 – Drinking to forget and the slow slide down23:30 – The breaking point: anxiety, shame, and isolation30:00 – Rehab: the myth and the reality37:00 – Leaving rehab early… and the call that changed everything39:00 – "Your house is on fire"49:20 – Fighting with insurance while barely holding on58:00 – Why AA didn’t work—and what did1:04:00 – Ice baths, fitness, and building a new life1:08:00 – Losing my mum and learning to carry on1:30:00 – Final reflections and advice for anyone struggling👉 If you’ve ever felt lost, this episode is for you.🎧 Listen now and share it with someone who might need to hear it.

In this raw and powerful episode, Ria opens up about her journey through cancer, alcohol addiction, ADHD, and the struggle to survive the holiday season. With honesty, humour and heart, she shares what helped her finally enjoy Christmas—sober, self-aware and stronger than ever.If you’ve ever found Christmas overwhelming, or felt like you were just surviving not celebrating, this episode will resonate deeply.👇 Timestamps:00:00 – “Last Christmas I was in a dark place…”01:10 – A rare cancer diagnosis days after giving birth06:53 – The moment everything changed12:29 – Giving up alcohol after years of self-medication16:49 – Sober, but Christmas brought new challenges20:00 – Living with a noisy ADHD brain22:51 – The hardest Christmas and asking for help36:10 – Coping with dopamine cravings without booze41:35 – Parenting neurodiverse kids during the holidays45:00 – Breaking the cycle: ADHD through generations47:10 – “This is why I’ll always share my story”❤️ Like, comment and share if Ria’s story resonates – and don’t forget to subscribe for more honest conversations.

What if everything that triggers you… is actually about you?In this deep and eye-opening conversation, Anita breaks down how the Enneagram can help us understand our true personality – not the one we've adapted to survive. We unpack how childhood shapes our identity, why we mould ourselves to be liked, and how to break free from patterns that no longer serve us.We explore how self-awareness through tools like the Enneagram, shadow work, and emotional intelligence can help us take true responsibility for our lives – and even change the world.This one goes beyond personal growth – it’s about human connection, leadership, and how the systems we build start with who we are.🔔 Subscribe for more podcasts on self-awareness, personal growth and emotional intelligence.⏱ Timestamps00:00 – No one taught us how to be ourselves01:30 – What is the Enneagram & why it’s different03:40 – Childhood experiences shape personality07:00 – Why we mould ourselves to be liked10:00 – The true intention behind our behaviours14:50 – Do we choose our personality or are we born with it?17:00 – How types pair in relationships21:45 – The "Helper" type and toxic dynamics24:30 – Awareness gives you choice – but it’s scary33:00 – Shadow work: why your triggers are about you39:40 – What your job says about your Enneagram type47:00 – DJing, attention & identity: a realisation54:30 – Environment vs internal experience58:10 – The pressure to perform – and how it shifted

What does it really take to grow a business — or prepare to exit one?In this episode, we sit down with consultant Maddie Walker, who helps business owners scale sustainably without burning out. From mindset blindspots to strategic misfires, Maddie shares hard-earned insights and analogies (so many good ones!) that will shift how you think about building your business. If you’re growing, struggling, or somewhere in-between — this one’s for you.👇 TIMESTAMPS:00:00 – The problem with how most businesses start01:26 – What does scaling really look like?03:22 – The danger of passion without a plan05:44 – When you should bring someone in to help08:08 – Clarity: your biggest business asset11:02 – Why Maddie becomes “the business’s advocate”13:08 – What mindset assessments reveal in teams16:08 – Shareholder agreements and co-founder friction19:11 – Why DIYing everything can stall your growth22:05 – Maddie’s son wants to start a business (but doesn’t)24:53 – Passion vs profit: the truth about motivation27:02 – Is hustle culture dead? The new wave of realism29:25 – Maddie’s burnout and leap into self-employment32:37 – Being vulnerable before you’ve “made it”35:53 – The Ferrari analogy: building the right business38:24 – The ONE thing every business owner needs to ask40:09 – Final thoughts + where to get help

Travis joins us to share his raw and powerful journey — from nearly losing everything to alcohol, to becoming a voice for men’s mental health in Hastings with The Men’s Room.We get into why men struggle to talk openly, how sobriety reshaped his life, the importance of community, and why gratitude might just be free therapy.If you’ve ever felt like you’re carrying it all alone, this conversation is for you.00:00 – Why The Men’s Room exists: reducing male suicide02:00 – Travis’s story of sobriety and the turning point05:00 – Breaking the cycle for his kids10:00 – Being honest about struggles while helping others13:45 – Why men talk differently (and why it matters)16:25 – The surprising power of gratitude20:00 – Why men avoid sitting with their own thoughts22:40 – Facing mortality and choosing health25:00 – The baton of hope & national suicide awareness27:20 – “I didn’t want to die, I just wanted the pain to stop”29:15 – Teaching the next generation of men to talk35:00 – Finding common ground beyond ego38:20 – Social media, echo chambers & mental health40:00 – Addiction, gratitude and balance in life41:00 – Dancing through the high street: finding joy again42:00 – Managing highs, lows and emotional pendulums43:30 – Limiting happiness and self-preservation45:00 – The Monday crash: coping after big highs46:30 – Learning to love the boring bits of life48:00 – Redefining what it means to live well50:00 – The Men’s Room message: open the door, inspire change, build bridges53:00 – Closing reflections: talking saves lives

In this episode, ADHD coach and hypnotherapist Italia Moro shares the real story behind ADHD – and why calling it a “superpower” might be doing more harm than good.We unpack emotional dysregulation, time blindness, the myth of laziness, and how you can actually rewire your brain with tools like journaling, mindfulness and self-talk.Whether you're late-diagnosed, feeling overwhelmed or just trying to make sense of your mind – this one’s full of relatable truth bombs and practical hope.⏱️ Timestamps:00:00 – What ADHD really is01:34 – The emotional side most people miss03:09 – Why adult ADHD often goes unnoticed05:08 – How Italia realised she had ADHD10:19 – “We all do that” – but do we really?12:58 – Masking, self-protection & shame15:50 – ADHD brains love business… until burnout hits19:23 – Rejection sensitivity & imposter syndrome22:49 – Why planners and systems don’t work (yet)27:16 – Rewiring your brain with neuroplasticity32:10 – Maturing the ADHD brain34:18 – Self-talk: the most underrated ADHD tool35:00 – Journaling, meditation & healthy dopamine hits42:26 – Coffee, cortisol & ADHD45:36 – Impulse spending & time blindness47:12 – It’s not about managing symptoms – it’s about managing you👉 Let us know your biggest takeaway in the comments, and hit subscribe for more real conversations.

Is your personal brand holding you back without you even realising?In this episode, personal branding coach Ben Stickland explains why trying to please everyone is one of the biggest mistakes you can make — and how being more you is the ultimate growth strategy.We unpack his “Be More YOU” framework, how to attract the right clients without the sales calls, and why your quirks might just be your biggest superpower.📲 Connect with Ben:Instagram – https://www.instagram.com/thepersonalbrandingguy/LinkedIn – https://www.linkedin.com/in/thepersonalbrandingguy/🕒 Timestamps:00:00 - What a personal brand actually is01:23 - Why Ben left employment to build his own thing02:12 - Why pleasing everyone is bad for business05:00 - “You’re not an office kettle” explained06:30 - Avoiding nightmare clients08:30 - Corporate hangovers & being ‘palatable’ online11:00 - People-pleasing and holding back opinions13:45 - Branding and… how you eat your KitKat?17:35 - Using AI to be more human, not less20:00 - Visual cues that make you unforgettable22:00 - Moustaches, mullets, and making a statement23:30 - The dating analogy that says it all27:00 - Authenticity as a sales filter32:00 - “Be More YOU” framework explained34:00 - Redefining success on your terms36:00 - Stop bragging about being busy40:00 - Boundaries, payment terms, and knowing your worth42:00 - The power of collaborations43:15 - Final thoughts on being unfiltered

In this deeply honest and powerful episode, Tash shares her journey from addiction to sobriety. From hiding bottles around the house to smuggling drugs in clubs, and believing she was a “good mum” while passed out drunk — she holds nothing back. Now 7.5 years sober, Tash opens up about what helped her turn her life around, the stigma around addiction, and how she uses her story to help others do the same.If you’ve ever struggled with your relationship to alcohol, or love someone who has — this one’s for you.Timestamps:00:00 – “I thought I was a good mum… but I was passed out every night”01:50 – Meet Tash: rock bottom at 30, and 7.5 years sober04:08 – What addiction looked like: wine, cocaine, and passing out daily08:30 – Drinking from age 13: “I thought everyone drank every day”14:02 – The moment she knew: “I think I’ve got a problem”21:18 – Conversations with her kids now — and then25:27 – What she really thinks about ‘just one drink’30:08 – Sobriety wins: from the worst place to building a business33:05 – Two trips to Ibiza: one drunk, one sober38:27 – What needs to change in how we educate about alcohol46:49 – What’s next: helping others change their story🔗 Follow Tash: https://www.instagram.com/soberhappytash/🎙 Subscribe for more real, honest conversations.

Liam Anderson | Operations Consultant | Balanced Ambition PodcastIn this episode, we dive into the real reason so many business owners feel overwhelmed, stuck, or just plain burnt out. And no — it's not about working harder.Liam Anderson has seen inside dozens of businesses, and the pattern is clear: the ones that scale all have something in common — solid, boring, reliable operations.We talk:Why documenting anything is better than nothingHow to stop everything living in your headThe surprising connection between operations and client retentionWhy your team onboarding process might be costing you thousandsAnd how to finally build a business that doesn't rely on you being in every meetingWhether you're looking to grow, take a break, or one day sell your business, this is the episode for you.👇 TIMESTAMPS BELOW 👇00:00 – “You’re not playing running a business…”01:05 – Liam’s journey from agency to founder03:00 – Why small businesses need operational support05:02 – Why ops isn’t sexy (but it is essential)07:06 – The danger of founder bottlenecks11:30 – Real examples: onboarding gone wrong14:25 – What makes a business truly scalable?17:45 – Managing client relationships long-term21:40 – Why your business can’t live in your head26:45 – The trust problem: letting go as a founder29:56 – Building your own business (as an ops guy)32:20 – The rise of fractional ops (and why it matters)36:36 – Tools and first steps to start documenting38:48 – SOPs explained simply42:24 – Why processes fail if they don’t make life easier44:22 – Final thoughts + wrap-up🕒 TIMESTAMPS

This one’s a special episode. I sat down with my daughter Serena, just before she started secondary school, to chat through how she’s feeling about the big change — from nerves and new uniforms to favourite teachers and Tiny Tim the turtle. A real coming-of-age moment.👀 If you're a parent, a teacher, or just someone who remembers that moment of growing up... this one will hit home.Let us know in the comments what your first day of secondary school was like!Timestamps:00:00 – Starting secondary school soon01:20 – Reflecting on primary school memories02:50 – SATs pressure and support from teachers04:50 – Fun stories from year 5 and 606:00 – The nerves around “big school”07:15 – Summer school and navigating a bigger building08:40 – Making new friends and first impressions10:00 – New uniform, expensive blazers & growing up12:00 – Sports, Hyrox and dodgeball dreams15:30 – What Serena will never forget from primary17:45 – Shoutout to her teachers and first podcast wrap-up!

In this episode I speak with Glynis Sheppard, founder of Swim with Style, who has spent nearly three decades teaching children and adults not just how to swim — but how to stay safe in water.We talk about her journey from teaching her first five-metre swimmers to building a nationwide franchise, why water safety matters more than ever, and the surprising lessons she’s learned along the way (including fainting lifeguards and the “loveliest accident” of franchising).If you’ve ever thought about starting a business, or simply believe swimming is one of the most important life skills we can give our kids, this is one for you.Timestamps:00:00 – Why water safety matters from day one01:30 – Meet Glynis and the story of Swim with Style03:00 – Falling in love with swimming and teaching04:30 – Why swimming should be encouraged for every child06:00 – A real-life story of safety skills saving a child09:30 – Health benefits of swimming for all ages11:15 – Why swimming is a true “switch-off” sport13:00 – The importance of climbing out without steps15:15 – Building a swimming business and franchise19:30 – The challenges and support of growing a franchise21:30 – Who saves the lifeguard? An unexpected story23:30 – Expansion, new venues and future growth26:30 – Advice for anyone starting a business28:20 – Final reflections and inspiration

Would you risk your career, your child’s schooling, and your stability to go live the life you really want?Oli Luck-Baker is doing exactly that. In this episode, he shares how he and his wife made the decision to leave their careers, rent out their home, and take their son on a two-year global adventure.They don’t have a perfectly polished plan. But what they do have is a clear reason for doing it. From rethinking education and social media pressure to managing finances and shaking off the rush-rush Western mindset, this conversation is full of honest reflections and surprising insights.🎧 Whether you’re a dreamer, a parent, a planner or just curious, this one's a must-listen.✈️ Follow Oli and his family’s travels:🌍 Website: jaxfamilytravels.co.uk📸 Instagram: @jax.familytravels00:00 Intro & trailer01:45 Why Oli and his family are travelling for two years03:20 How past travels shaped their decision05:45 The school system push that changed everything08:10 DBS risks and why they had to act10:00 Planning the sabbatical and letting go of ‘normal’12:35 Selling the van, renting the house, sorting logistics14:30 How they budget for full-time travel17:10 Content creation, UGC and new income models20:05 Deregistering their child from school (and how it worked)23:00 Education on the road: apps, journaling, real-world learning26:20 Rethinking what school should teach28:40 Why problem-solving is the new must-have skill30:50 What no one tells you about social media growth33:10 The pressure to become “influencers”35:00 The anger problem in the UK37:20 Leaving to find a better pace of life39:15 Cultural contrasts: how Thailand shifted their mindset42:10 What Western society can learn from Southeast Asia45:00 The true cost of convenience and speed47:15 Why this journey is about more than just travel50:00 Facing uncertainty and building something new52:30 What they hope their son will learn55:10 Resilience, community, and what really matters58:00 Do we actually need everything we have?01:00:45 Final reflections and what’s next

Small business owners get real about money in this episode. We break down profit margins, the true cost to deliver, cash flow forecasting and late-paying clients, plus simple steps to protect your cash.We also cover HMRC basics like “duality of purpose” and the claims that trip people up, in plain English. Ellis shares his journey from almost getting sacked to building a 380–400 client firm, the flexible culture he runs, and the habits that keep him sane.Plus why “keeping up with the Joneses” can quietly drain your bank balance. 00:00 Trailer and intro01:36 The biggest money mistake: misunderstanding margins 03:29 The shock of break-even and take-home reality 06:20 Cash is king and why profit ≠ cash 07:39 Late invoices, contracts and chasing to protect cash flow 10:22 The bad cycle of quick-cash clients 11:27 Getting pricing right as a new business 12:35 Intro offers, then raising rates with proof 13:23 Firing clients and dealing with non-payers 15:38 HMRC basics and “duality of purpose” explained 17:31 Travel, masterminds and what’s actually allowable 19:13 Why an accountant reduces stress and risk 20:04 Ellis’s journey and the early grind 21:51 Young manager, pushback and proving it at 23 26:52 Building a flexible, remote-friendly culture 29:34 Work-life balance as a founder 31:22 The glamorised entrepreneur myth 32:12 Fitness as a pressure release 33:05 What’s next: splitting services and outsourced CFO 35:24 Why most businesses fail: skill, cash flow, lifestyle creep 36:54 Keeping up with the Joneses hurts your bank balance 38:27 Startup advice that actually works 40:33 Ask for feedback, not flattery 41:08 Take criticism to level up delivery 42:38 Wrap-up and thanks

What if confidence wasn’t about faking it until you make it – but building genuine self-belief that keeps you going when life falls apart?In this deeply personal conversation, Charlotte Fowles shares the tools, mindset shifts, and daily choices that have literally kept her alive through depression, cancer, and life’s toughest moments.We talk about breaking the myths around confidence, creating the conditions for growth, and learning to be content with “enough” – without giving up ambition. If you’ve ever struggled with your inner critic or wondered how to rebuild after setbacks, this is the episode you need to hear.Timestamps:00:00 – Why this work has kept Charlotte alive01:44 – The truth about confidence vs self-belief03:39 – How the subconscious drives 90% of your actions05:13 – The “power of the pause” and reprogramming your reactions09:19 – Who’s really driving the bus?12:05 – Why faking it isn’t the answer17:13 – The danger of confidence without integrity20:55 – Using communication skills for good (not manipulation)23:33 – The ABC of unapologetic confidence27:03 – Creating the conditions to thrive31:58 – How your brain’s RAS shapes your reality34:43 – Choosing how you start your day39:38 – Why we don’t need the “top 1%” life to be happy43:38 – Charlotte’s personal journey through depression & cancer

Most people avoid talking about death — until it's too late. Greg Barnsdale has seen the emotional and financial chaos that comes from not being prepared. After a long career in both funeral services and financial planning, Greg published a book to help people take control of end-of-life planning… only to be diagnosed with a brain tumour two months later.In this episode, we explore:Why talking about death isn't morbid — it's responsibleHow families suffer when no plan is in placeWhat Greg wishes more people understood about wills, insurance and legacyHis personal story of facing mortality head-onWhy your legacy isn’t just what you leave behind financially👉 Greg’s book: Do Not Ignore Your Mortality🔗 Resources and free guides: donotignoreyourmortality.com00:00 – Why we need to talk about death01:22 – Who is Greg Barnsdale?02:48 – The painful impact of poor planning04:52 – Why younger people must start the conversation06:54 – End-of-life planning = less stress, more legacy12:36 – Greg’s brain tumour diagnosis two months after publishing15:41 – The power of having things in order17:54 – What insurance most people miss19:54 – Where to find Greg’s book and free tools25:15 – The real legacy: peace of mind for your loved ones26:36 – Final message: Don’t put it off

Ed Lofts is a 7x World Kickboxing Champion, Team GB coach, and tournament organiser, but his mission today goes beyond the ring. In this episode, Ed breaks down what trauma really is, why so many of us misunderstand it, and how it's often hiding in plain sight.We explore the difference between “Big T” and “Small T” trauma, how our childhood conditioning shapes adult behaviour, and why resilience starts with slowing down. He also shares insights from his upcoming book and how martial arts continues to be a tool for healing, not just physically, but emotionally too.Timestamps:00:00 – Intro: Ed Lofts’ journey from fighter to trauma educator01:30 – What trauma really is (and why most people miss it)06:45 – The damage of subtle neglect and manipulation10:10 – How your “family map” shapes your adult choices15:00 – Why we deal with pain in all the wrong ways21:40 – Ed’s own story and the power of self-awareness26:00 – Can martial arts help emotional healing?30:00 – The framework: attention, focus, discipline & awareness35:00 – What’s next: Ed’s book, new app, and tournament platform

Diagnosed with a rare and severe form of leukaemia at age 11, Ed Jones was told he might not survive. In this powerful episode, he shares how that moment shaped his faith, life purpose, and the work he does today as a Baptist minister. From spiritual wrestling to running marathons and supporting mental health in his community — this is a story of resilience, reflection, and redemption.Timestamps00:00 - Diagnosed with leukaemia at 1104:45 - Coping with a life-threatening illness08:20 - The impact on his family11:00 - Wrestling with faith and asking “Why me?”15:00 - Reframing the experience: Why not me?17:30 - Finding purpose and becoming a minister22:00 - The modern role of the church27:00 - Supporting mental health in the community30:00 - Running the London Marathon 25 years later34:30 - How trauma shaped his life and leadership

Could living neurons make our AI smarter, faster and a million times more energy efficient? In this episode, I sit down with Dr Ewelina Kurtys to explore how biocomputing is about to transform the future of technology—and potentially change everything we know about intelligence.We dive into the science behind biological neural networks, the ethical questions no one has answered yet, and why our brains might be the ultimate model for AI.Timestamps:00:00 – Intro & What is Biocomputing?02:08 – Evelina’s Journey from Neuroscience to AI03:11 – Why AI Consumes So Much Energy05:11 – How Living Neurons Process Information08:36 – The Benefits and Controversies of Biocomputing13:04 – Can AI Learn Empathy?16:31 – Predictions for the Future of Computing19:14 – Will Humans Stay the Most Intelligent Species?21:57 – Medical Possibilities of Brain Augmentation26:43 – Advice for the Next Generation of Innovators30:54 – Why We Must Keep Training Our Brains35:23 – Are Our Brains Ready for Modern Life?38:20 – Building Better Habits in a World of Distraction40:56 – Final Thoughts

Join us for an honest and profound conversation with James Gibson, a therapeutic coach, on what it truly means to be human in modern times. We explore how the midlife ‘crisis’ is often a rite of passage, why many men feel lost, and how embracing our hidden selves is the path to real wholeness.If you’ve ever wondered whether there’s more to life than chasing goals, this episode is for you.0:00 – Introduction & James’s Story2:47 – What is a therapeutic coach?4:00 – The Genius Myth & Finding Your Unique Gift7:00 – Feeling like an outsider and the quest for meaning11:00 – Acceptance in traditional cultures14:00 – The burden of always being ‘good’19:30 – Midlife transitions and why they matter23:00 – Why many men don’t fully grow up27:30 – Heartbrokenness as a doorway to deeper life31:00 – How hardship awakens purpose36:00 – Death, endings, and really living39:00 – Masculinity, aggression, and modern challenges46:00 – Shifting from physical to spiritual potency49:00 – Recommended books and next steps

Steve Pickering is the CEO of Sussex Beds — a family business with 14 stores across Sussex, Kent and Surrey. But he doesn’t run it like most CEOs.In this episode, Steve opens up about the messy, rewarding reality of running a growing family business. From navigating financial turmoil and coaching challenges to installing company-wide KPIs and learning how not to micromanage — Steve shares what makes him truly unorthodox in leadership. If you're building a business and feel like you’re making it up as you go, this one’s for you.00:00 Clip: “Far more knocks than wins”00:13 Intro – Why Steve is an unorthodox CEO02:00 Growing up above the furniture shop04:30 Joining the family business full-time06:00 Restructuring after a rocky period07:40 How working with a business coach changed everything09:10 What makes Steve’s leadership style so different11:25 Performance reviews with his wife12:55 Allowing people to fail (and why that matters)14:40 Hiring people better than you16:15 Building a culture that outlives the founder18:30 Why Sussex Beds turns away low-quality sales22:00 The power of real-time data and KPIs27:00 Becoming visible as a CEO on LinkedIn29:30 Resilience: “Knock, knock, knock… win”33:30 Performance reviews around the dinner table36:00 The struggle to switch off (even on holiday)39:00 Why amateur theatre helps Steve decompress41:30 Final advice for new business owners

How do you build a fitness routine that actually sticks? Glenn Turner has the answer. In this episode, we explore what it really takes to stay healthy while juggling work, stress and real life. From bodyweight workouts in hotel rooms to mastering nutrition without guilt, Glenn’s practical advice is a lifeline for anyone who’s tired of starting over.Whether you’re just getting started or trying again (for the 10th time), this one’s packed with no-BS tips and genuine insight.Timestamps00:00 – Why structure matters more than motivation01:30 – Glenn’s story: from hospitality to fitness coaching07:45 – Losing a job, gaining perspective09:40 – Are you climbing the wrong ladder?12:10 – Chasing success vs. finding purpose18:00 – Creating healthy habits when you’re always travelling21:30 – The calorie “bank account” concept24:20 – Why crash diets always backfire28:50 – High-protein foods to grab on the go33:30 – What to avoid: food marketing myths39:00 – A simple, full-body workout you can do anywhere41:30 – Mobility: your most underrated superpower44:59 – Strength, structure, and staying out of the care home

Episode 100! To mark the occasion, we recorded this one in person — and it’s a big one.Are we trading real relationships for something that just feels easier? In this milestone episode, human behaviour expert Anita Tomecki shares how AI is already reshaping our social lives... and why we might not even realise it's happening.We talk about robot boyfriends, AI coaches, and the uncomfortable truth that being "nice" isn't the answer to your problems.This isn’t about tech vs. humans — it’s about the inner work most of us avoid.00:00 – Episode 100! Filming in person01:36 – Is human connection already being replaced?03:50 – AI as a distraction… or a mirror?05:30 – The dangers of always feeling “safe” with AI07:52 – The illusion of perfection and why it’s so addictive10:30 – Are robot relationships inevitable?14:10 – The real reason we scroll (and what we’re avoiding)17:20 – Social media, AI, and the comparison trap20:05 – Childhood wounds and AI coaching24:45 – The lie we tell ourselves about “shoulds”28:15 – What lockdown taught us about distraction30:30 – Self-responsibility and how AI tests it34:05 – Why some people still haven’t even heard of ChatGPT36:00 – Where AI is still lagging behind (for now)38:00 – The curse of knowledge and how fast AI is evolving40:10 – When AI starts to really know you42:00 – We’re still feeding it — and it’s learning from us43:25 – Can AI really teach emotional growth?45:00 – Will AI ever be able to help us with consciousness?47:00 – The one thing AI can't replicate: deep inner work48:30 – Final thoughts and reflections on what comes nexthttps://youtu.be/97iEG_BRz6g

Self-doubt, imposter syndrome, burnout, and the pressure to have it all together.In this deeply honest conversation, transformative coach Katherine Ashmore shares why so many high-achievers still feel like they’re not good enough, even when the evidence says otherwise.From battling perfectionism and decision fatigue to escaping people-pleasing and learning how to set boundaries, Katherine brings clarity and science-backed mindset shifts to help you step out of your own way.🔑 Topics we dive into:– Why your inner critic won’t shut up– How imposter thoughts sabotage success– Building resilience in uncertain times– Reclaiming energy through mindset and action– The power of reframing, reward systems, and self-talk– Why your purpose is bigger than your fear🎧 For anyone who’s ever felt overwhelmed, stuck or silently struggling — this one’s for you.https://youtu.be/qDdoCXf1rCU

Why are men still suffering in silence?In this episode, George from The Tin Men unpacks the hidden crisis around male suicide, identity, and the cultural silence that surrounds it. We explore why traditional support systems aren’t working, how boys are falling behind, and what needs to shift, from therapy to education.Whether you're a parent, leader, teacher or just someone who wants to understand what’s really going on — this is a conversation you need to hear.Timestamps00:00 – Why suicide is still the biggest killer of men02:37 – The problem with single-cause narratives05:13 – Why “just talk” doesn’t always help10:05 – Have men been left behind by gender progress?13:13 – We need to value fatherhood more17:02 – Why group-based therapy works for men19:50 – The lack of male teachers and role models25:29 – Is the system now biased against boys?38:44 – What we must do now for the next generation41:00 – Why avoiding this topic helps no onehttps://youtu.be/PcmzNnCZQeg⚠️ Content Warning: This episode includes discussion of suicide and mental health challenges. Please take care while listening, and reach out for support if needed. UK listeners can contact Samaritans 24/7 at 116 123 or visit samaritans.org.

What if the pain you carry isn’t who you are — it’s just energy that’s stuck?Colin Durrant spent over 40 years feeling powerless, living with depression and PTSD. Then, everything changed when he learned to let go — of blame, of old patterns, of trapped emotion.In this powerful conversation, Colin shares how shifting from victim to creator helped him reclaim his identity, emotional health, and peace of mind.We talk trauma, triggers, validation, mindset, energy, and the deep work it takes to finally feel free.🎯 What you’ll take away:– The difference between blame and self-responsibility– How negative self-talk keeps us stuck– The emotional root of depression– Letting go of old stories and stored pain– Why your triggers aren’t about the present– How to stop chasing validation and live on your terms

AI is changing everything — but schools are stuck in the past.In this urgent conversation, former teacher George Stekelis delivers a wake-up call for educators, parents, and policy makers. Are we preparing kids for a future that no longer exists? From the crumbling education system to the skills gap widening every year, this is the truth no one wants to say out loud:We're teaching students the wrong skills — and AI won't wait for us to catch up.🎧 Featuring hard truths, hopeful insights, and a clear call to action, this is one of the most important conversations you’ll hear about the future of education.🔔 Subscribe for more deep dives on the intersection of technology, learning, and human potential.#AI #EducationReform #GeorgeStekelis #FutureOfWork #EdTech #SchoolRevolutionhttps://youtu.be/dlHd28cLQgk

Lisa Jones went from chasing West End dreams to battling a chronic illness that left her unable to walk. In this eye-opening episode, she shares how applied neuroscience helped her rebuild her life – and how your stress, sleep, and self-talk might be the silent saboteurs of your brain and body. Discover the real science behind burnout, why “pushing through” is breaking you down, and the small changes that can unlock balance and calm.https://youtu.be/_aMcWdt85Fk

What if your emotions weren’t problems to fix, but messages to decode?In this eye-opening episode, emotional wellbeing facilitator Silvia Freeman shares how emotions are messengers — and how most of us were never taught to listen, let alone respond.From anxiety and burnout to brain chemistry and breathwork, Silvia explains how to regulate your nervous system, shift your thoughts, and take back control.🔸 Why emotions are misunderstood🔸 What anxiety is really trying to tell you🔸 How to break the cycle of stress🔸 Tapping, breathwork and real self-regulation tools🔸 Rewiring your brain and reclaiming your power✨ Learn how to get unstuck, feel lighter, and reconnect with the version of you that isn’t just surviving — but thriving.Subscribe now and turn on notifications so you never miss an episode.Timestamps:0:00 – Emotions are messengers, not enemies1:05 – Silvia’s story and the roots of emotional burnout3:04 – Learning to understand the body and brain4:46 – What emotional regulation really looks like5:17 – How EFT tapping calms the nervous system8:21 – Why unprocessed emotions become personality9:46 – Burnout, physical symptoms, and gut health12:10 – How your thoughts trigger emotional spirals14:13 – What is tapping and how does it work?16:15 – Training your brain out of fight-or-flight19:23 – Why modern life keeps us overstimulated24:50 – Breathwork for grief, productivity and focus30:00 – The science behind tapping and healing34:44 – Visualisation, NLP and rewiring your brain36:27 – From surviving trauma to helping others39:14 – The 90-second emotion rule40:45 – Acknowledge. Feel. Let it go.https://youtu.be/kEzhc_GUlQc

⚠️ Please note: This episode includes discussion of suicide and mental health challenges.What happens when the woman everyone leans on breaks?In this raw and eye-opening conversation, Sinead Mackay shares the moment her body, mind and spirit unravelled in a car park and how that breakdown became the beginning of a breakthrough.From hormone chaos, PMDD and undiagnosed ADHD to the power of neurodivergence, motherhood and radical self-love, this episode is a call for every woman to stop surviving and start truly knowing herself.🔸 PMDD affects 5% of women and 50% of women with ADHD. It can look like bipolar disorder, depression or borderline personality disorder. Suicide and addiction are often tragic outcomes when PMDD goes unrecognised.🔸 Menopause, perimenopause, ADHD, medical misdiagnosis🔸 Parenting while triggered and why your children are your greatest teachers🔸 Why loving yourself is the first revolution🔸 How to track your cycle, your symptoms and reclaim your powerThe key steps every woman can take today:Know and track your cycle religiously. Your cycle is the map to your true self.Track symptoms over at least three months using apps like Balance by Dr Louise Newson.Understand the incredible power of your hormones and how they influence your mind and body.This is the greatest act of self-love and self-care a woman can give herself. When you know yourself deeply, a good doctor can help you 100% better. Medical professionals are meant to work with you, not without you.Before we can heal the world’s seas, bees and trees, we must first heal those who identify as "She".✨ If you have ever felt invisible, emotionally overwhelmed or misunderstood by the system, you are not alone. This conversation could change your life.If you have any questions after listening, Sinead is happy to answer them. Please feel free to leave a comment.0:00 – The emotional breakdown in a car park5:49 – Discovering the truth about perimenopause12:14 – Realising the medical system doesn’t see women18:05 – PMDD, ADHD and misdiagnosis24:07 – How her struggles affected her kids34:49 – Your children are your teachers43:05 – Self-love is the first revolution49:41 – The hidden cost on careers, marriages and mental health50:05 – Why online support matters50:23 – Final message of hope and healinghttps://youtu.be/NIpJKD-32ck

What does it really take to build a product from scratch and bring it to life? Josh Cohen, co-founder of New Lane, shares the full story — from obsession and failure to the six-year grind that almost broke him. With only £30k left from £1.2m raised and a product that kept failing safety tests, Josh reveals how one email flipped everything.This is a raw, honest conversation about what it's really like to chase a big idea, battle through doubt, and bet it all one last time.🔔 Subscribe for more real stories from the people building bold things.00:00 – The Reality Behind Success01:39 – Josh’s Mission: Create & Never Work for Anyone03:40 – First Business Failures (Velour T-Shirts & “Chris and Dips”)05:36 – Resilience vs. Knowing When to Quit11:34 – The Power of a Co-Founder14:23 – Marketing Without Money: The Rise of Authentic Content38:00 – The Truth About Cash Flow & Financial Literacy43:36 – Balancing Passion, Pressure & Progress45:57 – Final Advice for Aspiring Entrepreneurshttps://youtu.be/TNuXTHqsZls

What happens when you build the career you always wanted — and still feel burnt out?In this powerful episode, consultant and coach Alex Coward shares her journey from high-flying operations leader to helping founders and teams build healthier businesses and lives. We unpack why “working hard” isn’t the same as “working well,” and how most people are still chasing freedom by chaining themselves to their desk.Expect real-world tools for:Setting boundaries without guiltReframing hustle cultureUnderstanding your DISC profileBecoming a better leader (without burning out)And the three questions you should ask before you work late againIf you’ve ever wondered, “Is it worth it?” — this one’s for you.00:00 – 67% quit because of a bad boss00:34 – Meet Alex: career journey & military upbringing02:00 – The 7-million-pound office she never returned to05:10 – Why perfect CVs don’t matter anymore06:50 – “We’ve always done it this way” is not a strategy07:41 – The post-2020 shift: identity, autonomy & balance09:46 – Hybrid work, productivity & social connection13:00 – Why founders are their own bottleneck16:25 – Letting go: the first step to business growth17:28 – The trust shift: motivation without micromanagement19:15 – 82% of managers have had zero training20:38 – The problem with managing from a script23:36 – From conflict to collaboration: learning how people work26:57 – What your DISC profile reveals about you31:18 – Work should fund your life, not replace it34:51 – When hustle meets heartbreak: the wake-up call36:13 – Boundaries, selfishness & shutting your laptop40:52 – The 3 questions to ask before working late41:50 – A powerful tip to finish work on time43:38 – Final thoughts & closinghttps://youtu.be/GB-GE3oDrtg

In today’s episode of Balanced Ambition, therapist and coach Simon Bostock shares how his own career shift from corporate life to counselling helped him understand something deep and universal:We are not built for the way we live now.Simon unpacks:The crisis of loneliness among young men.Why modern convenience has quietly robbed us of resilienceHow our brains are wired for tribes, movement, and meaningful connectionThe simple, daily habits that reduce anxiety and help you thriveHe also shares real stories from his work with students, offering practical tools you can use — from sleep and breathwork to gratitude and human contact — to rebuild calm, purpose, and connection in a chaotic world.https://youtu.be/MnG_dWJ_UoA

Are you stuck in the cycle of quick fixes and crash diets that never seem to stick? In this episode, we sit down with Alex Hall, a DNA-based fat loss coach, who left a corporate health company behind to take a stand against unsustainable weight loss methods. From engineering to epigenetics, Alex shares his inspiring journey and unpacks why personalised nutrition and habit-building beat fad diets every time.🎮 A gamer at heart, food lover by nature, and transformation coach by choice — Alex brings both science and soul to the world of health coaching.👉 Learn how DNA testing can inform your nutrition, why metabolism suffers under crash diets, and what actually works if you're ready for real, lasting change.🔔 Subscribe and tap the bell to get more real conversations about health, mindset, and meaningful change.https://youtu.be/M57S08vBXEw

Grief is something we all experience, yet society often struggles to talk about it. In this episode, Lou Hynes shares her deeply personal journey through loss, offering insights into the impact of grief, cultural differences, and the importance of open conversations.From healthy coping mechanisms to supporting loved ones through their pain, this conversation is a must-watch for anyone navigating grief or wanting to help others.🔔 Subscribe for more conversations on life, resilience, and human connection.0:00 Grief and Cultural Norms – Why grief makes people uncomfortable3:51 Impact of Ignoring Grief – How avoiding grief can resurface in harmful ways5:17 Healthy Ways to Deal with Grief – Processing emotions and seeking support10:19 The Role of Conversations and Planning – Preparing for the inevitable12:00 Lou Hynes' Personal Journey – The sudden loss that changed everything15:50 Children’s Grief and Coping – How kids process loss differently17:17 The Importance of Open Conversations – Keeping memories alive18:29 Supporting Grieving Individuals – What to say (and what not to)45:15 Embracing Life and Human Connection – Living without regrets45:49 Final Thoughts and Resources – Where to find supportLet’s start talking about grief the way we talk about life. Share this episode to help someone who might need it.https://youtu.be/aZCj9_fpzvI

Undiagnosed ADHD can have serious risks, including substance abuse, depression, and even reduced lifespan. In this eye-opening interview, Aggie Zbieranska breaks down what ADHD really is, the challenges of late diagnosis, and why masking symptoms can be harmful.We also explore ADHD’s connection to entrepreneurship, dopamine regulation, and the role of social media in awareness and misinformation. If you suspect you have ADHD or want to understand it better, this episode is for you!🔔 Subscribe for more insightful conversations!Aggie is an ADHD Coach & Business Psychologist (MSc & PhD Candidate) who helps neurodiverse professionals thrive at work and in life. She provides tailored coaching and resources to help individuals with ADHD reach their full potential.🌍 Learn more about Aggie & her work: https://holisticadhd.co/📢 Chapters & Timestamps:0:00 - Understanding ADHD and Its Impact1:44 - Late-Onset ADHD and Diagnostic Criteria6:28 - Masking ADHD Symptoms & Coping Mechanisms7:34 - Gender Differences in ADHD10:08 - ADHD & Entrepreneurial Success14:10 - Holistic Approaches to ADHD20:50 - Dopamine, ADHD & Brain Chemistry29:23 - Social Media's Impact on ADHD Awareness32:57 - Challenges in ADHD Diagnosis & Treatment40:35 - First Steps if You Suspect ADHD42:39 - Personal Reflections & Final Thoughtshttps://youtu.be/kldUWMePhlE

Most entrepreneurs start their business for freedom, but too many end up overworked, burnt out, and miserable. Mike Jones knows this first-hand. From serving in the Army to running a successful gym, he thought resilience would carry him through—until he realised he was trapped in a cycle of stress and exhaustion.In this episode, Mike shares how he turned business failure into a fresh start, why he closed his gym just before COVID-19, and how he now helps business owners create success without sacrificing their health and happiness.What you’ll learn in this episode: Why burnout is the biggest risk for high-achieving entrepreneurs The hidden cost of people pleasing and working too hard Why success isn’t just about money—it’s about happiness and fulfilment The importance of pricing your business correctly from the start How to build a business that serves you, rather than drains youIf you’re an entrepreneur (or aspiring one) who wants to avoid the workaholic trap, this conversation is for youhttps://youtu.be/jprpyAGLU70

Success doesn’t always equal happiness.In this powerful episode, Adam Mayhew shares his journey from a seemingly perfect life—moving to Dubai, financial stability, and a debt-free lifestyle—to realising he was deeply unfulfilled. Now a life coach and nutritionist, Adam opens up about redefining success, overcoming burnout, and discovering what truly brings contentment.What you'll learn in this episode: The hidden cost of people pleasing and how to set boundaries Why financial success doesn't always lead to happiness How quitting alcohol and making small changes transformed Adam’s life Simple, practical steps to improve well-being and create fulfilmentWhether you're feeling stuck, overwhelmed, or questioning what truly makes you happy, Adam’s story will inspire you to take control and start living life on your terms.https://youtu.be/SHbMWMURdk8

Burnout is more than just exhaustion—it can deeply affect your health, motivation, and quality of life. In this eye-opening conversation, Bex Spiller explains the science behind stress and burnout, shares real-life experiences, and offers practical strategies to prevent and manage burnout before it takes over.From the impact of chronic stress to workplace burnout and the role of connection in recovery, this episode is packed with insights you can’t afford to miss!🔔 Don't forget to like, subscribe, and hit the notification bell for more inspiring conversations!📌 Timestamps:0:00 - Defining Burnout & Types of Stress3:41 - Who’s Affected? The Growing Impact of Burnout10:52 - Personal Stories & Warning Signs You Shouldn’t Ignore14:05 - How to Prevent Burnout Before It’s Too Late19:07 - The Role of Connection in Mental Well-being23:41 - Recognising & Addressing Burnout at Work29:31 - How Early Experiences Shape Burnout Tendencies33:04 - Practical Tips for Managing Stress Daily35:30 - The Power of Community & Social Support38:41 - Final Thoughts & Encouragementhttps://youtu.be/qBiZEdQBqgo

What if the way we think about fitness is completely wrong—especially for neurodivergent people?At 30,Rhiannon Cooper was diagnosed withautism and ADHD, completely changing how they understood their body, mind, and relationship with health. In this episode, they share their powerful journey from struggling with exercise, mental health, and eating disorders to becoming apersonal trainer on a mission to make fitness more inclusive.We dive into:🔹 How sensory challenges & childhood trauma shaped their view on fitness🔹 The truth aboutself-advocacy, burnout, and mental health🔹 Breaking barriers forneurodivergent people in the gym🔹 Whysmall adjustments at work and school can change livesIf you've ever felt like fitness wasn’t made for you—this episode might change your mind. 🎧💡https://youtu.be/g6pDyTwD5XM

If you want to perform at your best, alcohol is one of the biggest things holding you back. Adam Smith, a peak performance expert, breaks down how even “moderate” drinking damages your sleep, skin, productivity, and mindset.With over 14 years in the hospitality industry, Adam has seen firsthand how alcohol affects people’s lives and careers. In this episode, he shares the science behind it, the social pressure to drink, and the strategies to take control of your habits.If you're serious about reaching your full potential, this is a must-watch.⏱ Timestamps:00:00 Adam's Introduction & Background25:30 The Complex Relationship with Alcohol25:45 Cultural Expectations & Social Pressure26:15 Physical & Mental Impact of Alcohol26:45 Habit Hacking & Stacking31:19 The Role of Water & Hydration36:17 Handling Social Situations Without Alcohol36:43 The Importance of Data & Tracking38:35 Mindset & Emotional Regulation40:09 Final Tips & Recommendationshttps://youtu.be/VdmRr46_7dM

Tired of the endless weight loss confusion? In this episode, Gav Gillibrand cuts through the noise and reveals what actually works for fat loss—no gimmicks, no fads, just science-backed strategies. We break down the biggest myths about metabolism, hormones, and weight gain, showing why calories are king when it comes to losing fat. Plus, we uncover why most diets fail and how you can achieve long-term results without giving up your favourite foods. 🔹 Is metabolism really to blame?🔹 The truth about carbs, sugar, and fat loss🔹 Why most diets fail—and what to do instead🔹 The simple formula for sustainable weight loss If you're ready to stop guessing and start losing weight the right way, hit play now!

In this powerful episode, Ross Tomkins shares his personal health journey, from struggling with brain fog and fatigue to being diagnosed with low testosterone. Discover how this experience inspired him to launch Alpha Gen X, a business dedicated to men’s health. Ross dives deep into the challenges of modern masculinity, the stigma surrounding men’s health discussions, and practical, natural ways to boost testosterone. If you’re ready to take control of your health or understand the impact of environmental and lifestyle factors on well-being, this conversation is a must-listen.

In this inspiring episode, we dive into the extraordinary life of Jonathan Dolding. From his early days in Kent and international studies in Germany to his career pivot from finance to marketing, Jonathan’s journey is filled with lessons of resilience, authenticity, and purpose. Learn how his battle with cancer reshaped his outlook on life, why balancing commercial ambition with social impact matters, and how authenticity drives success in marketing and relationships. Stay tuned for insights on AI's role in marketing and advice for purpose-driven startups. This conversation is packed with value for anyone looking to grow personally and professionally.

Discover Heidi Dunford’s transformative journey from a shy, anxious individual to a confident achiever, entrepreneur, and mindset coach. In this heartfelt conversation, Heidi shares how personal struggles, like her sister’s terminal illness, sparked profound growth and a quest for self-discovery. Learn how she embraced challenges, from running marathons to fitness competitions, and the pivotal role of mindset, mindfulness, and breath work in her success. Gain insights into balancing professional and personal life while staying authentic in today’s social media-driven world. Join us as Heidi shares invaluable lessons on living a fulfilled, balanced life while staying true to oneself.

In this episode of Balanced Ambition, we dive into the captivating journey of Iain Scott, an entrepreneur with a passion for innovation, connection, and authenticity. Iain shares his experiences—from selling sweets as a child in Germany to navigating the challenges of building a digital marketing agency during the dot-com boom. We explore the role of purpose, the evolution of marketing, and the balance between human connection and technological advancements like AI. Discover the value of personal branding, the future of networking, and why the journey truly matters more than the financial rewards. This is a conversation you don’t want to miss! Timestamps: 00:00 - Early Business Inspirations and Personal Background06:48 - The Journey of Building a Business08:55 - The Role of Marketing and Personal Branding14:31 - The Impact of Social Media and AI on Business36:03 - The Importance of Human Connection in Business41:41 - The Future of Business and Marketing42:18 - The Role of Networking and Personal Development46:54 - The Value of Human Connection in Business Success47:19 - The Role of Passion and Personal Interests in Business48:24 - Final Thoughts and Reflections

In this powerful episode, Darren Clark shares his transformative journey from an 11-year career in the Royal Marines to becoming a mindset and fitness coach. Darren opens up about his struggles with mental health, his transition to civilian life, and how he channels military principles to inspire resilience and self-belief in others. 🎯 What You’ll Discover: How mental resilience drives success, both in fitness and life The challenges of leaving the military and finding a new purpose Practical strategies for balancing mental health with personal and professional goals Why no good plan survives first contact – and how to adapt 🛠️ Whether you're looking for fitness tips, life advice, or just an inspiring story, this episode will leave you motivated to take on any challenge! 👉 Don’t forget to like, comment, and subscribe for more insights like this.

Join us as award-winning style coach Sarah Gray dives into her incredible journey of overcoming personal challenges to help women embrace their confidence. From navigating self-perception to transforming your appearance as a powerful tool for self-expression, Sarah shares heartfelt advice on balancing life, business, and self-care. Whether you're looking to boost your authenticity or feel more at home in your skin, Sarah's insights will inspire you to believe in your unique brilliance. 📌 What You'll Learn: The impact of clothing on confidence and self-expression Sarah's journey from self-doubt to empowerment Strategies for finding balance in business and personal life Tips for tackling impostor syndrome and self-limiting beliefs 👉 Don’t forget to like, comment, and subscribe to stay inspired by more transformative conversations! Timestamps: 00:00 - Sarah Gray's Background and Journey 02:12 - Embracing Authentic Confidence 03:43 - Undoing Learned Behaviours 05:37 - How Clothes Shape Confidence 07:57 - School Uniforms and Individuality 11:18 - Networking with Confidence 16:02 - Balancing Business and Family Life 25:27 - Navigating Personal and Professional Challenges 27:40 - Asking for Help and Building Support Networks 36:31 - Final Words: Believe in Your Brilliance

n this episode, Paul McCleery shares his inspiring journey of self-discovery, from unfulfilling corporate jobs to finding passion and purpose through fitness, coaching, and a new career path. Throughout the wide-ranging conversation, Paul offers valuable insights on the power of self-care, the dangers of comparison, and the courage required to pursue your true passions. This episode is a must-watch for anyone seeking to find more balance and purpose in their life.

In this eye-opening conversation, Kimberley Evans shares a powerful message: you are the most important person in your life, and prioritising your own well-being is not selfish - it's essential. Learn Kimberley's practical strategies to make time for self-care, even for busy professionals and parents. Discover how to shift your mindset, schedule, and habits to put your needs first, so you can show up as your best self for others. Get ready to reclaim your worth and create a more balanced, fulfilling life.