One Small Change

Welcome to episode 23 of the One Small Change Podcast. On today's show, we have Danny Gray, the founder of the revolutionary men's make-up brand, Warpaint for Men. During his childhood years, Danny was severely bullied at school about his appearance, experiences which he describes as changing his life forever. He developed anxiety and body dysmorphia which he still struggles with today. This led to him using his sister's make-up as a teenager and he has worn make-up ever since. Danny launched his brand, Warpaint for Men, in 2017 to try and break down the stigma around men using make-up. Since launching, the brand has been on a rapid growth trajectory. It's now available at major retail outlets all over the world including Harvey Nichols, John Lewis, and Reiss to name just a few. It had one of the most successful Dragons' Den pitches ever seen and in a truly incredible move recently, the brand has become the first make-up brand to sponsor a football team with Norwich City FC, and also in a world first, sponsoring the Wigan Warriors Rugby League Team.

Welcome to episode 22 of the One Small Change Podcast. On today's show, we have Angela Foster, one of the country's leading health and performance coaches and host of the top-rated high-performance health podcast. With a client list ranging from Formula One Drivers to high flying business CEOs, Angela trains and coaches high-performance individuals on how to drive success and productivity in their lives, but not at the expense of health, balance, and spirituality. Angela's story is a fascinating one. After a successful and highly intense career in corporate law, Angela ended up being rushed to hospital, following a diagnosis of burnout depression and eventually double pneumonia. Angela describes this as her body's way of telling her she had to change her ways. This was the start of her journey to uncovering how she could optimize every aspect of her mental and physical health. And Angela's incredible breadth of expertise is something that I am particularly excited about in today's talk. She's knowledgeable on everything from nutrition to longevity, holistic health to high performance and productivity, so I am very excited to take a real deep dive into these topics, many of which are big passions of mine.

Welcome to episode 21 of the One Small Change Podcast. On today's show, we have the wonderful Mo Gawdat. Mo is the former Chief Business Officer of Google X, he is a serial entrepreneur and author of the book "Solve for Happy", which we are going to dive deep into today. When I first created this podcast, Mo was one of the first guests that I had dreamed of having on the show. His story first became apparent to me when I was watching Channel 4 news, shortly after the tragic passing of his son, Ali. Mo's attitude towards happiness, joyfulness, and his willingness to share these thoughts and concepts was something that really struck me. Mo's big moonshot is to reach 1billion people and make them happier, so I really hope that we can share that today.

Welcome to Episode 20 of the One Small Change Podcast. In today's episode, we have Toby Huntington-Whiteley – male model, celebrity fitness trainer, and founder of the new sustainable supplement brand HWLabs. As a model, Toby has graced the covers of ELLE and JÓN Magazine, he is frequently featured in the page of GQ and has starred in campaigns for Jacamo and Christopher Cowan. Toby has a passion for fitness and is one of London's most in-demand personal trainers, previously working at one of the city's leading boxing studios, Kobox – he now delivers online and physical personal training through his popular platform HW fitness. HWlabs, Toby's latest venture, is a sustainable supplement brand, designed to take the guesswork out of nutrition. I have tested out their first product, the gummies fortified with vitamins and antioxidants and they are delicious.

Welcome to episode 19 of the One Small Change podcast – on today's show we have the founder of Digital Smile Design Christian Coachman Christian needs no introduction in the world of dentistry – he is one of the most well-known individuals in the profession. For our non-dental listeners – Christian is a thinker, he is a communicator, he is an operator. He has this incredible ability to take super difficult and complex topics and reframe and repackage them in a way that makes complete sense. In today's show, we will dive into these thought processes that have created such a successful international career and brand! Christians is most well known now for his company Digital Smile Design which has revolutionised dentistry across the planet, the topic on which he has travelled the world many times over lecturing on. However, before this, he was one of the world's top dental technicians working alongside some of the world's best dentists. On top of this Christian is actually dual qualified as a dentist and comes from an incredible lineage of dentists spanning back 6 generations. Super excited to have Christian on the show to learn a bit more about the man behind the brand.

Welcome to Episode 18 of the One Small Change Podcast. On today's show, we have Anna Williamson – a celebrated TV and radio broadcaster, No1 best-selling author, podcaster, life coach, and Master NLP practitioner. Anna is an absolutely fascinating individual who after already having a successful career on national TV on ITV, Nickelodeon, and the Disney channel, was behind the scenes struggling herself with such severe anxiety that she was one day unable to continue filming. Her story is one of incredible strength – taking this diagnosis not as a career finisher but as a career starter and wanting to help others in the same situation - Anna trained as a certified counselor, life coach, and master NLP practitioner. Since then Anna has gone from strength to strength and has become a mainstay of national TV and radio – like a few of our previous guests Anna is one of the hosts of Celebs go dating. She is a celebrated author with books on managing anxiety and also managing to parent, as well as hosting two top podcasts and a radio show. I've been very open with my own struggles with anxiety over the years and it's one of the reasons the discussion on mental health is so important to me so this was a really great deep dive on the topic!

PÄRLA Founders Dr. Simon Chard and Dr. Rhona Eskander give you their reaction, answer questions and give you all the behind-the-scenes details that you didn't see on their Dragons' Den episode that aired on BBC1 last week.

Welcome to Episode 17 of the one small change podcats – on today's show we have Dale Pinnock also known as The Medicinal Chef. Dale is a Nutritionist, Sunday Times Best Selling Author, TV presenter, and Broadcaster. You guys know how much I value good nutrition and that I feel it is the key to solving so many issues in people's lives so I was super excited to have this chat with dale and we go really deep on what is often an oversimplified topic. We discussed everything on how food can help in reducing inflammation, improving sleep, and even managing mental health Unlike many people discussing nutrition on social media, Dale is the real deal. He has 3 degrees in nutrition as well as having spent a lifetime cooking, working in kitchens as everything from kitchen porter up to head chef in his early years. Dale is now one of the top nutritionists in the country, frequently on television either on the hit ITV show Eat, Shop, Save or being called upon as an expert on food-related matters for the national press. He is also a best-selling author of 18 books, has his own podcast “nutrition nuggets”, his own supplement range, and even his own nutrition-based course.

Welcome to episode 16 of the one small change podcast – on today's show we have James McMaster CEO of one of the fastest-growing companies in the country – HUEL. James has been incredibly generous with his advice for me on my own start-up journey and we are very proud to have him as one of our first customers of PÄRLA. We cover so much in this chat on how to drive exponential growth, build a lasting business culture, and develop a loyal tribe of customers. For those of you who haven't heard of them (where have you been!!). Huel Is described as the future of food –they are on a mission to make nutritionally complete, convenient, affordable food with minimal impact on animals and the environment. I personally use their flagship product – the powdered form – as part of my morning smoothie. To say the brand has been popular would be a bit of an understatement - in the last 5 years, Huel has grown to sell over 100 million meals, being sold in over 100 countries and an annual turnover of over £100 million! Our guest today joined in 2017 as their CEO to try and steer this rocketship of a business following successful times at Gu puds, Ella's kitchen, and Up&Go. Enjoy!

Welcome to Episode 15 of the One Small Change Podcast. On today's show, we have a great friend and mentor of mine Dr. Miguel Stanley. In this episode we delve into the man behind the dentistry - we talk about the secrets behind his success, sailing around the world as a 10-year-old, his values and work ethic, his relationship with luck, dealing with trolls, and biohacking in dentistry. Miguel is the clinical director of one of the top dental practices in the world - The White Clinic based in Lisbon, Portugal, where he provides advanced biological comprehensive dentistry and has an international patient base with patients such as Cristiano Ronaldo and many other high profile clients. Miguel is a world-renowned speaker of the highest level and has an incredible ability to break down complex topics into a language that anyone can understand. Miguel is incredibly passionate about excellence and change in dentistry – he created the no half-smiles treatment philosophy, the slow dentistry movement, has hosted a Ted talk, and even presented the first National Geographic documentary on dentistry which was streamed all over the world. All of which I'm sure we will discuss today. He is someone who I've looked up to professionally and personally since the start of my career so I'm super excited to have him on the show.

In this episode, we have Tom Read Wilson - an actor, singer, and TV presenter. After training at the Royal Academy of Music he has gone on to perform in theatre productions all over the world. Tom is the co-host of celebs go dating and also hosts his own podcast “Tom Read Wilson has words with…” in which he interviews celebrities and explores the complexities of the English language. I first met Tom on the set of Celebs Go Dating while we were recording a TV advert for a well-known toothbrush brand! Tom is a fascinating individual and has the incredible ability to make everyone he meets smile. His language skills are second to none and his word of the day posts, in which he describes the etymology of words we use each day has a cult following of around 340k people on Instagram. In this conversation we dive deep into leaning into who you truly are, we discuss how the apparent failure of Tom being on The Voice in 2016 and getting no judge support actually lead to his role as a TV presenter. We talk about his happiness hacks and the value-based relationship advice he has picked up from over 10 seasons of co-hosting Celebs Go Dating.

In this solo episode, I try and distill the best learnings that I have found from the first 12 guests on the one small change podcast. It's been an incredible experience for me so far and one that I have learned an immense amount from. In this episode, we go through how to set up a podcast and my experiences using a virtual assistant. We cover value-led decision-making and how this creates a great matrix for efficient and well-balanced decisions to the opportunities that present to us in life. This was very apparent from the life-changing decisions that many of our guests had made (Richard Biedul, Ben Alldis, and Paul Brunson in particular) We go through the interesting benefits of CBD on mental health, sleep, and recovery and my experiences with using PureSport CBD oil and balm for the last month. I then do a bit of a deep dive into a current passion topic of mine - the use of Psilocybin on conditions like depression and PTSD. We move on from here onto investments and Paul Brunson's 3 pillar investment strategy which I have found very powerful. And then a deep dive into another major interest of mine at the moment which is NFTs (Non-fungible Tokens). Finally, we finish on the topic of Therapy (thoroughly recommended by Dan Murray Serter, Jim Chapman, and Matt Willis in particular) and my research into finding a therapist with the company Betterhelp.com

Welcome to the one small change podcast - On today's show, we have Daniel Hyman. Dan is a male fashion and fitness model, founder of the fitness platform Eat Look Feel, and has probably the most impressive physique I have ever seen!  In the fashion world, Dan has modeled for Versace, Moschino, and Calvin Klein just to name a few, and in the fitness world men's health and Adidas. After being in the modeling game for 6 years Dan went back to studying – gaining professional qualifications In personal training and nutrition. He has combined these skills into his unique EATLOOKFEEL online coaching platform designed to support clients with all of their nutrition, exercise, and mindset needs. This has been a massive success and is loved by superstar models including one of our previous guests Mr. Will Goodge.  In today's chat, we are going to take a deep dive into these three pillars of nutrition, exercise, and mindset and pull out some key takeaways for you our lovely listeners.

Welcome to episode 11 of the OSC podcast on today's show we have Ciinderella Balthazar (@ciinderellabalthazar). Ciinderella is an incredibly talented singer-songwriter, model, and composer. She has modeled for some incredible brands including Daks, John Smedley, Vacheron Constantin, and Furla to name just a few. Her debut single Holding back is due to be released any day now and her album “tough journey” due towards the start of next year. Ciinderella has a fascinating story –  from one of 9 children growing up on a farm in Belgium to being one of the brightest new stars of the London music and fashion scene. With hundreds of thousands of followers online - Ciinderella is a passionate and thoughtful person of influence and I'm super excited for our chat today!

#10 Paul Brunson - Billionaires, relationships, CBD & Oprah Welcome to episode 10 of the one small change podcast - On Today's show, we have the incredible Mr. Paul Brunson (@paulcbrunson). Paul has been described as the world's most influential matchmaker and most of our UK listeners will know him as the host of the hit TV show, Celebs Go Dating, which has just finished its latest season. Earlier in his career, Paul worked on a TV series with Oprah Winfrey, who described him as “much more than a matchmaker, but more as a life coach” and from his CV you can see why. Paul is a serial entrepreneur and alongside his wife and business partner Jill has launched and exited 3 businesses, He has written a best-selling book, is a columnist for USA Today, co-founded the Bay Atlantic University in Washington DC (@bau_dc), runs his own podcast and community “better with Paul” (@betterwithpaul) He is also currently building a school in Jamaica with his nonprofit “Give Love, Build Hope”. I first met Paul on the set of Celebs Go Dating, not looking for a date my wife will be glad to hear! but filming an electric toothbrush commercial of all things! And what first struck me about Paul was his incredible energy and professionalism, he immediately put me at ease on set and engaged with everyone. This is a fascinating chat, we cover a really broad range on everything from relationships, through top tips from billionaires, the incredible power of CBD for helping with anxiety, and even some really helpful investment advice with Paul's 3 pillar philosophy (he was an investment banker so he knows his stuff!)! I could have gone on with Paul for another hour this episode is full of value and I hope you enjoy it! Paul mentions this brand in the show – The London Botanists https://www.google.com/search?client=safari&rls=en&q=london+botanist&ie=UTF-8&oe=UTF-8 Follow Dr. Simon on @drsimonchard on all platforms Follow the podcast on @onesmallchangepod

In Today's episode, we have Mr Will Goodge (@wfgoodge) Will started his career as a professional rugby player before being signed as an international male model – modelling for Men's health, Derek Rose and Adidas to name just a few. A tragic loss in Will's close family leads to him falling into ultra-marathon running and becoming somewhat of a philanthropist -  raising 10s of thousands of pounds for various charities through incredible feats of long-distance running. In 2019 Will rand 850 miles from John O Groats to Landsend and last year he ran 12 marathons in 12 days in the run-up to Christmas! He has also head of running relations for CBD brand - puresport CBD (@puresportcbd) – so I'm super excited to hear more about this! I absolutely loved this chat with Will, I learnt, laughed, and cried so much during the chat! Will has an incredibly positive and free-spirited outlook on life and I think we could all learn a lot from his attitude to dealing with life's hardest times. Will goes into great detail on his mindset, tips, and key purchases for running success as well as how this reflects on his mindsets for life.

In today's show, we have a very good friend of mine and absolute superstar - Dr. Rhona Eskander (@drrhonaeskander)! Dr. Rhona is one of the most well-known faces in UK dentistry, she has one of the top clinics in London (@chelseadentalclinic) with her client's list being a who's who of A list celebrities with everyone from Rita Ora to Mel B as a patient. Rhona is also my business partner as co-founder of PÄRLA toothpaste tabs (@parlatoothpastetabs) taking on the world of single-use plastic toothpaste tubes together! So we have really got to know each other over the last few years – This has given me a great insight into who she really is. She is an incredibly hard-working, passionate, and talented individual. In this episode she shares her unique insights into her astronomical growth, the negative side of social media, and why being true to herself has always lead her in the right direction.

On Today's show, we have the incredibly talented Mr. Matt Willis (@mattjwillis). Matt is synonymous with the hugely popular punk band Busted (@busted), who, AND I'm sure I speak for many millennials here, soundtracked my school years as a teenager. After Busted Matt moved on to a super successful solo career, launched the megaband McBusted, was crowned king of the jungle in I'm a celebrity and on top of this now spends his time as an actor on both the screen and stage. He also co-hosts his own podcast when no one's watching (@wnowpodcast) with matt Richardson. I've known matt for a couple of years now and what first struck me on meeting him in person was he was nothing like what I expected him to be! This conversation is an incredibly deep and thought-provoking discussion covering Matt's experiences over his incredibly successful career. We discuss everything from the early days of the Rockstar lifestyle and addiction, to meditation, mindsets, and family. One of my favorite interviews so far this was really a joy to record!

On today's show, we have Breeny Lee (@breenylee)– a youtube sensation, love and life coach, and host of her own podcast Pepp talk. Breeny is one of the most well-known faces on youtube with over 500,000 loyal subscribers, she has recently been chosen by youtube to head up their black voices campaign (which we will talk about later I'm sure) and her videos have received well over 20 million views in total! Breeny started life on youtube doing makeup and hair tutorials but has developed into so much more than that, creating content that motivates, promotes confidence and self-love, and breaks down many social barriers – facing many difficult topics head-on. I've had the pleasure of knowing Breeny for the last few years after helping her with her smile, Breeny did a youtube video on her journey which has had over a quarter of a million views. And I can speak from personal experience when I say she really does have a cult following! Still today 3 years later I have people come to see me from all over the UK as a result of that video.

On Today's show, we have @onepeloton instructor Ben Alldis (@benalldis). Ben's story is a really incredible one, after starting his career in private equity Ben made the switch from finance to fitness and has become one of the lead instructors for the rapidly growing cycling phenomenon. I found this story of following his passion really inspiring and you won't believe the health issue he had to overcome at the same time! Ben gives great insight into his journey with Peloton, his mindset, and routines. He also gives a brilliant insight into the exercises that he feels give the most bang for their buck and keep him in such epic shape!!

On today's show, we have Richard Biedul (@richardbiedul) – superstar male model, fashion designer, and art director – and considered by many, as one of the most influential names in menswear for our generation. Richard is one of the most prominent faces at men's fashion weeks across the world, he has walked and shot for the biggest brands around including Armani, Ralph Lauren, and Paul Smith, to name just a few. What I've always found most fascinating about Rich is that he started his career as a solicitor before moving into fashion. Rich breaks the mold in so many ways and is an incredibly passionate and principled individual and has become a good friend over the last few years we have known each other. I absolutely loved this chat with Rich we covered a super range of topics on everything from making big life decisions, through his feelings around what he calls “toxic masculinity” and how that impacts the mental health of men especially in 2021. We also dive into the shocking statistics around the devastating impact that fast fashion has on the environment and what we as consumers can do to make a difference

On today's show, we have the incredible Dan Murray Serter (@danmurrayserter), Serial entrepreneur (co-founder of brain care company Heights (@yourheights)), host of the UK'S top business podcast secret leaders (@secretleader) and, I don't exaggerate when I say this, one of the most inspirational people I know. Over the last 10 months, Dan has become a friend, mentor, and fellow peloton enthusiast - so I'm really excited to share his insight with all of our listeners today. In this episode, we have a wide-ranging discussion with Dan on his experiences as a start-up entrepreneur, how his relationship with failure has changed over time, and how a focus on nutrition helped him to not only solve his insomnia and improve his mental health but also lead to him creating an incredibly successful startup. Dan is incredibly honest about his struggles with mental health and gives fantastic practical advice on how we can all look after the most important organ in our body – our brains!!

My guest this week is Youtube sensation, model, presenter, and author Jim Chapman. Jim has spent the last 10 years in the spotlight rising to fame as part of the Brit Crew on youtube with millions of followers and hundreds of millions of views. He has gone on to build an incredibly successful, multi-faceted career; modeling for top brands such as Hugo Boss and D&G as well as becoming a popular TV presenter and author of his frequent articles in British GQ as well as his own book 147 things. In this episode, Jim talks very openly about his experiences in the limelight, how he deals with negativity and social media trolls. He also talks incredibly bravely about difficult times in his childhood, the impact it's had on him in adulthood and the value of therapy in creating a balanced and successful life.

Dr Simon introduces the One Small Change Podcast. In this first episode Dr Simon (@drsimonchard) gives his top small changes that have had the most disproportionately positive impact on his mindset, productivity and life optimisation. Moving through everything from daily routines, through stoic philosophy and diet hacks plus much more this first episode is packed full of great tips you can implement today!  Show Notes -  Alan Watts Guided Meditation - https://open.spotify.com/episode/3EQri7hXKv6NWdGXtu8R1w?si=yfeMOKYqQEKFbRVHcPcz3A Peloton - https://www.onepeloton.co.uk/ Nuzest super greens supplement - https://www.amazon.co.uk/Nuzest-Good-Green-Stuff-servings/dp/B00TA3WVIW/ref=sr_1_3?crid=1P88WOYKZNU9S&dchild=1&keywords=nuzest+good+green+stuff&qid=1610289561&sprefix=nuzest%2Caps%2C166&sr=8-3 Heights Braincare - https://www.yourheights.com/ Daily Stoic Book - https://www.amazon.co.uk/Daily-Stoic-Meditations-Perseverance-translations/dp/1781257655/ref=sr_1_1?dchild=1&keywords=daily+stoic&qid=1610290234&quartzVehicle=55-694&replacementKeywords=stoic&sr=8-1