If you're in the mood for a deep and meaningful then this is the podcast for you.
Every week, broadcaster and journalist Emma Gunavardhana has an intimate conversation with her guest about the risks they've taken, struggles they've had to overcome, successes they are proud of and much more before they tell us about a time when they were wrong, and what they learned from it.
Watch clips from the show on Youtube The Emma Guns Show
Follow Emma on Instagram @emmaguns
Join the podcast's Facebook group The Emma Guns Show | The Forum
Hosted on Acast. See acast.com/privacy for more information.
If you're in the mood for a deep and meaningful then this is the podcast for you.
Every week, broadcaster and journalist Emma Gunavardhana has an intimate conversation with her guest about the risks they've taken, struggles they've had to overcome, successes they are proud of and much more before they tell us about a time when they were wrong, and what they learned from it.
Watch clips from the show on Youtube The Emma Guns Show
Follow Emma on Instagram @emmaguns
Join the podcast's Facebook group The Emma Guns Show | The Forum
Hosted on Acast. See acast.com/privacy for more information.
It's not that I've been going wrong, as such, but after eight months of effort towards body recomposition, I've had to acknowledge that something wasn't working. I'm not mad or upset because, ultimately, I've maintained my 50lb weight loss. However, if you've set your sights on a goal and after months of effort, you are no closer, it's only sensible to take a look at your output and see what you could be doing differently.
The plot twist here is that my new approach actually feels like doing less.
But, if you don't try you'll never know and as much as this is a huge trust exercise, I am also hopeful that this does work. To be more specific, I really want this to work because if it does then it means there's more than one way to skin a cat (horrible expression, but it's universal) and I can finally let go of the idea that the only way to get to where you want to be is to go at it full pelt until you eventually fall over.
As it turns out, this whole new approach has come at a time when I think I need it most, and not just when it comes to my training, but let me know what you think and if you have any examples where doing less actually got you more...
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It's natural to get to the end of the year and assess and appraise the 12 months that have just passed. As someone who has, for a few years now, found the 'new year, new you' and the whole resolutions/manifesting/visualisation/vision board culture borderline offensive AND ONLY TARGETED AT WOMEN, I haven't indulged too much in the idea that I need to make huge changes.
However, 2025 has involved a fair few realisations, epiphanies and general 'what has worked before is no longer working now' and it's become clear that it's time to try a different tack.
But what does that look like and, as someone who has been programmed to do more and just 'up the effort' when you want better, bigger and more results, is it time to embrace an entirely less 'throw everything at it' approach?
I'd love to know what you think of this episode so let me know by DMing me on instagram where I'm @emmaguns, commenting underneath this substack post (and don't forget to subscribe) or emailing me at office@emmaguns.com
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Evy Pompouras.
This episode was originally published in May 2021.
Evy Poumpouras is a speaker, mentor and former Secret Service agent who joins me on the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.
In this episode, @evypoumpouras shares:
•Why avoidance gets you nowhere and it pays to face and address the things in life you find challenging.
•Why so many feel-good habits won’t feel good in the short-term, but it’s the long-term yield that makes consistency and perseverance worthwhile.
•Why her favourite form or instant gratification comes on the shape of a @dunkin Cappuccino Blast.
•Why her evening habits routine is ‘Evy Time’ and is how she can ensure she operates at her optimum.
•Her evening workout, which includes some kit from @onnit and why she loves being strong.
•The benefits she feels from using an inversion table.
•Why cold showers and meditation are part of her post-workout routine.
•The gratitude ritual that allows her to note what has gone well, but also holds her accountable for what hasn’t.
•Why getting outside in the morning is a way to really ‘wake up’ and why getting an errand done first thing leads to greater productivity throughout the day.
•The conversation she had with Marc Bernays-Randolph, the founder of @netflix about success and what makes people successful.
•And much much more…
If you want more of Evy's expertise and insights then her book Becoming Bulletproof is available now.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lily Pebbles.
This episode was originally published in August 2020.
Lily Pebbles is a content creator who joins me to share her feel-good habits and how she stops a bad day from becoming a bad week.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Hannah Ferrier.
This episode was originally published in August 2021.
Hannah Ferrier is a businesswoman and star of Below Deck Me who joins me to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.In this episode, @hannahferrier234 explains: - Why she’s leaning into healthy eating and training, not just because her hens’ party is imminent but because the mental clarity is gives her, especially in lockdown, makes it a great habit. - She’s an all or nothing person and that’s why she loves throwing herself into intense exercise. - How hydration makes her feel so good and how she can easily drink three litres a day. - Why she loves to incorporate a ‘cheat day’ into her healthy regime. - How she and her partner have made weekdays no alcohol days. - Why working on superyachts meant she acquired a taste for the finer things in life. - Why cuddling and sniffing her baby daughter, Ava, brings her such joy. - How she may have left yachting but creating a coaching business with Ocean International helps her keep her toe in, so to speak.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Alex Light.
This episode was originally published in Nov 2020.
Alex Light returns to the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.
During our conversation @alexlight_ldn reveals:
•The importance of good sleep on how she feels.
•The role music plays in her day and why a session on the piano can clear her head.
•The power she finds in being organised and organising.
•The joy that can be found in makeup and skincare.
•Why therapy is the most positive thing she has done for herself and why she’d recommend it to anyone.
•Plus, the distraction to be found in a good session of reality TV.
To join the closed Facebook group for the podcast click here >> The Emma Guns Show Forum.
To follow me on social media >> Twitter | Instagram.
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Ruth Crilly.
This episode was originally published in April 2021.
Ruth Crilly is a writer, content creator and model who returns to the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.
During our conversation @ruthcrilly reveals:
•Why walking is essential for feeling good, clearing her head and putting life into perspective.
•The joy of some time alone with a magazine and cup of herbal tea.
•The ceremony and ritual of a daily bath for winding down and putting a full-stop on the day.
•The joy of Mint Magnums and what her special edition Magnum would be if she ever became their spokesmodel.
•Why taking a step back from social media is often a good move for your mental health, and the changes she’d make the platform to make users feel good.
•The distraction of time spent on Right Move, even if you have no intention of moving, and much more.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Nadine Baggott.
Nadine Baggott joins me on the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.
As you’d expect from Nadine, these habits are practical, honest and there is absolutely no sugar-coating whatsoever. To quote one of Nadine’s favourite films, ‘buckle up, it’s going to be a bumpy night’.
During our conversation @nadinebaggott reveals:
•The benefits of having pets and the rewards the act of loving and caring for them gives.
•The dangers of externalising your power.
•How to make lists, but lists with real purpose that create action.
•Why it’s important to find pleasure in small things.
•The dangers of being around miserable and/or narcissistic people and why @drramani youtube is a good source for sussing that out.
•Why getting outside is vital for physical, mental, and emotional health.
•How music can play a vital role in setting your mood and making you feel motivated.
•Why @beyonce Lemonade played a crucial role in helping Nadine navigate a challenging time in her own life.
•Why it’s so important to have hope and something to look forward to.
•The friends she has surrounded herself with and what they all have in common and why they are such a positive network of trusted connections, and much more...
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Leanne Hainsby.
Leanne Hainsby is a UK @peloton instructor who joins me on the podcast to share her feel-good habits, the strategies he uses and recommends to make sure every day is a good day.
In this episode, @leannehainsby shares:
•Why exercise is such an important focus in her day - and not just because of her job.
•How she’ll choose exercise based on what her mind, body and soul really need that day.
•Her love of music and how no day is complete without it.
•How she uses music to amplify her exercise sessions.
•Why it’s so important to stay hydrated.
•How being hydrated makes her feel good and how being dehydrated makes her feel bad.
•Why decluttering a couple of times a year feels so incredible.
To find the full, unedited episode simply click the link in my bio or type ‘The Emma Guns Show’ into your preferred podcast platform.
As ever, I’d love to know what you think whether that’s in the comments below, on DM or via email. I make this podcast for YOU and if there’s anything you’d like to hear on this subject, or any other, please feel free to let me know.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lucy Pinder.
Lucy Pinder is a model, actress and podcaster who joins me to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.
In this episode, @pinderpix explains:
•Why it might be predictable but there really is something to be said for the way exercise makes you feel, not just physically but mentally and emotionally too.
•How she's come to appreciate the broader benefits of exercise being more than just how it can make you look.
•The power of sleep and why getting good sleep is so valuable in helping her feel good.
•Why she loves reading and has made it part of her wind-down routine.
•The feel-good value we can get from the arts.
•The joy and predictability of indulging in a cosy, comforting film - especially one you've seen before.
•Friendships and how surrounding yourself with people with whom you can truly be yourself is one of the best feelings out there.
•Investing in friendships and connections and how vital that is for one's own sense of self and belonging.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lorna Luxe.
This episode was originally published in July 2021.
In this episode, @lornaluxe and I discuss:
•The joy of staying in bed and why the narrative of getting up early somehow equals success isn't true.
•Why switching off devices, as advised by Marie Reynolds, has been a quick way to maximise sleep in the Luxe household.
•The Tony Robbins technique that helps Lorna prime every day to be a good day and why it receives her glowing recommendations of 'I'll tell you what, it's belting!'
•How food is something she uses to make herself feel-good after depriving herself a lot in her 20s she feels now, in her 30s, that she's found a balance.
•The IGTV Callie Thorpe posted that has transformed the way she preps her food every week.
•Why skincare and haircare are quick and easy ways to invest some time and care in yourself and why beauty as self-care can be a five-minute job and doesn't mean 'full-on masks, massages and all that jazz
•Plus we also go off on a major hair loss tangent as we both started seeing trichologists at Philip Kingsley at about the same time in 2020 and have seen impressive results.
•Plus, I also quiz her about airplane hygiene and what she does and doesn't recommend you do on planes as a former cabin crew.
During this conversation, we also mentioned: the I Am Not Your Guru documentary on Netflix Dusk bed linen and Mela Silk bed linen.
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. First up, Caroline Hirons.
This episode was originally published in March 2021.
Caroline is a best-selling author, skincare expert, businesswoman and consultant who admits that while she doesn’t struggle with feeling down, she does have a series of habits that set her up for a great day.
During our conversation @carolinehirons reveals:
•How and why she developed a ‘let’s just get on with it, shall we?’ attitude.
•Why she has surrounded herself with ‘no’ instead of ‘yes’ people.
•The power of a good playlist for helping her sail through her to-do list or get a task done.
•How her family ground and centre her.
•Why the day doesn’t begin until her bed is made.
•Her ‘wallpaper’ of SVU, Oprah and anything familiar.
•Why she’s so good at multi-tasking.
•Why you NEVER come for @oprah, and much more…
Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey
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If you've been with me and this podcast for a while, you'll know that a lot has happened in the nearly 10 years I've been publishing the show. Back in 2016 I was a very different version of myself; bruised from broken friendships, toxic workplaces and a type of slow erosion of myself caused by a rainbow of life's experiences.
I was chatting to a friend recently during a road trip about how life can sometimes feel as though it kicks you when you're down, how the pain of broken friendships is sharp, hideous and heart-breaking and she made the comment that she didn't want these experiences of make her 'hard-hearted'. Now, while I might have had one ear on her and one ear on the sat nav, this cut me to the quick. As much as I like to think I've made huge progress and am no longer a soft-hearted, easily bruised person, I had to ask myself, 'have I become hard-hearted'?
I don't want to have sharp edges and a brittle exterior but in becoming better able to deal with life, have I lost the parts of myself that made me soft, warm and able to trust and love?
Please stay in touch!
Email me at office@emmaguns.com
Follow me on Instagram where I'm @emmaguns
And make sure you're subscribed to my Substack where I'm @TheEmmaGuns Show
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For a little while now, I've been feeling professionally frustrated. I am, as a reminder, a journalist who has specialised in health and beauty and interviewing. However, the landscapes within which I've worked for nearly 25 years have changed so drastically that it can sometimes feel as though you're always on the back foot. In the past 12 years, I've gone from being a print journalist to embracing social media, podcasting, video and now Substack and the need to be constantly aware of what the next big thing might be means one thing can fall by the wayside - quality.
Luckily, I've been struck down by a virus over the last week, which has given me the space and time to actually take a look at what I'm doing, what I think I should be doing differently, what I'm doing too much of and what I'm not doing enough of. The main takeaway though has been how constantly going back to the drawing board and trying to reinvent the wheel is draining, overwhelming and exhausting. No wonder I have professional fatigue.
So, for one last time I'm going to go back to the start and figure out what I want to create but I'd love your input too. What do you miss? What don't you see enough of? What do you want more of? What mistakes am I making? (braces self)
In an age where everyone is a content creator, how do you think I should stand out?
Follow & Connect:
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Let's talk about the different kinds of exhaustion, from the emotional and mental fatigue that comes from life's sudden curve balls to the physical strain that can flatten your energy reserves even when everything else feels pretty steady.
For me, 2024, brought a sudden, sink or swim situation that left me emotionally depleted and mentally drained. I managed to appear, in fact I wanted to appear 'fine' to the outside world and somehow managed just that. Recently though, a short virus flipped everything on its head. My mind was clear and calm but my body was limp.
In this episode, I explore:
Let's face it, we've all been there and it can be rough, but we're all human and we all have limits.
If you're going through your own version of tired right now, I hope this episode helps you feel a little more understood, or at least a little less alone.
Get in touch:
Email: office@emmaguns.com
Read my Substack
Follow me on Insta.
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‘Tis the season of excess and, for many years, I would fall head-first into trays of canapés, tubs of chocolates and large bowls of steaming hot Christmas pudding and custard. It's the time of year when food is everywhere and it's as though we've been given license to loosen our belts and enjoy as much as possible. Which is fine, of course, unless you struggle with over-eating, binge-eating, weight management or just lose yourself in all the tantalising delights of festive far and find yourself feeling low, sluggish and regretful come January.
I've come out of plenty of festive seasons many pounds heavier, feeling rubbish and ashamed that I couldn't just, well, stop. And yet, after completely recalibrating my relationship with food, I now enjoy it more than I ever did before. I know what I like, I know my indulgences and I also know what makes me feel good and what keeps me on track with my health and fitness goals.
So, in this episode, I share how I’m approaching the festive season now that I’m someone who genuinely loves food, but no longer lets it control me. I talk about:
This isn’t about being good or restricting, it’s about staying connected to yourself in a season designed to pull you away from your own instincts.
Substack: The Emma Guns Show
Instagram: @emmaguns
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This week, I’m diving into a fascinating piece of research I spotted in The Week; a meta-analysis of 82 studies from University College London looking at how physical activity affects menstrual pain and PMS. The findings are striking: women who move less have a 67% higher risk of painful periods and a 22% higher risk of PMS symptoms.
But this episode isn’t just about the data, it’s about how it intersects with real life. I’m sharing my own PCOS story, from being diagnosed at 17 and barely moving, to being 47, active, and experiencing far fewer symptoms. We’ll also unpack the confused (and sometimes misleading) world of cycle-syncing advice online, including what’s genuinely helpful and what’s been oversimplified by social media.
Plus, I’m talking about the growing role of GLP-1 medications like Ozempic and Wegovy: where they can fit into women’s hormonal and metabolic health, and why it’s not a choice between medication or movement. For many women, the two work beautifully together.
Whether you experience period pain, PMS, PCOS, or you're simply curious about how movement and hormones overlap, this episode is all about giving you tools, not rules. Think of it as a realistic, compassionate look at women’s health, packed with evidence, lived experience, and nuance.
In this episode:
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Creatine isn’t just for gym bros and bodybuilders, it’s one of the most researched, safest, and most effective supplements for supporting strength, energy, and brain health.
In this episode, I break down a brand-new study that found women in perimenopause and menopause who took a small daily dose of creatine saw faster reaction times, better cholesterol levels, and even a 16% increase in brain creatine.
We’ll cover:
💪 Why creatine matters for women over forty
⚡ What ATP is, and how creatine helps your body make more of it
🧠 What the latest science says about brain and bone health
🥄 How much to take, which form works best, and when to use it
✅ My own four-year experience with daily creatine use (and what I’ve learned through The EC Method with Emma Storey-Gordon and Chloe Madeley)
Whether you’re in perimenopause, postmenopause, or simply want to age stronger, this is your guide to understanding one of the most underrated supplements out there.
🎧 Listen now, and discover why one small scoop could make a big difference.
This is the Creatine Monohydrate I take.
Mentioned in this episode:
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This week, I’m talking about food noise... That constant chatter about what, when, and how much to eat. The kind that has you circling the kitchen even when you’re not really hungry.
I share how a simple early dinner (yes, an enormous salad out of a mixing bowl) completely quieted the noise in my head, and what that moment taught me about feeding myself properly instead of fighting myself.
As someone in recovery from binge eating disorder, I also touch on how GLP-1 medications like Ozempic have changed the conversation around food noise, and what it’s like to re-learn peace around food without them.
It’s about nourishment, compassion, and remembering that healing isn’t linear, but it is possible.
🎧 Listen for:
✨ Follow & Connect:
Substack: The Emma Guns Show
Instagram: @emmaguns
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Have you noticed that success has started to look… uniform? The slick-back bun, the gold hoops, the structured blazer, and the calm, composed tone of someone who’s perfectly 'aligned'. In this week’s episode, I look at how ambition has become an aesthetic, how this new era of women is blending success with balance, and what that says about the pressures we still carry.
From the 1980s dream of 'having it all' to Gen Z’s obsession with boundaries and self-care, I explore whether this polished image of success serves us or simply hides the work still happening beneath the surface.
It’s not a critique as such, more a reflection on what success really looks like when we strip away the uniform.
🎧 Listen for:
✨ Follow & Connect:
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