YourPlate

Knowing precisely what goal you want to achieve is often the key to unlocking clarity and even if it takes a long time to pick the lock, it's usually worth the wait. Whether facing a complex goal or a simpler one which is potentially under time constraints, there are various tactics that can be utilised in order to find the right solution. So in this final episode of the season, we're going to discuss Goals, in the context of a simple coaching model, the GROW model - and why it often pays to not rush when defining your goals. (02:41) - The GROW Model in a nutshell (04:16) - Finding the Goal (11:17) - Why getting the Goal right is crucial

Everyone loves a good story, don't they? For the modern leader or executive, it's become essential. Yet, there is an art to it, and many people don't like or aren't good at storytelling. Like anything else, however, it is a skill and can subsequently be learned. Even if there are natural boundaries, these can be turned into a positive part of storytelling - it's just about discovering how to do it. Your own life may have a fascinating narrative arc, and even if it doesn't feel like the classical Hero's Journey, it often appears to be much more fertile ground to others instead of ourselves. So in this episode, we're going to discuss various aspects of storytelling and why it can be such an effective tool to aid both your life and career. I hope you enjoy the episode. (01:52) - Storytelling for Leaders (04:40) - Theory Behind Storytelling (11:40) - The Hero's Journey (13:13) - This Week's Challenge

Is your home overflowing with paper? Paper spilling out of every nook and cranny? Ok... it's likely the problem isn't this bad, but do take a look around; it's probable that paper filled with information, bills, RSVPs, to-dos and more have found themselves unconventional homes on top of furniture. If so, you too have a paper problem. The area that you work or relax shapes your mindset. So in this episode, we're going to address the paper problem. Effective ways to not only remove reams of paper from your home, involving the kids and getting them used to be organised. But most importantly, addressing the paper problem you've consciously or subconsciously been putting off. I hope you enjoy the episode. (01:16) - The Paper Solution (03:41) - Friday Planning Sessions (05:24) - The Sunday [/Friday] Basket (10:36) - Using a golden hour for the Friday Basket

Are you struggling to get organised, reset and realign yourself with your goals? In this episode of the Golden Hour, we're going to look at some of the amazing concepts I've learned from the founder of Organize 365, Lisa Woodruff. Her thoughts on the Phases of life help us see the bigger picture - and that many of us are in the ‘Accumulation Phase' of our lives. I hope you enjoy the episode. (02:53) - the number of hours it takes to run a home (05:03) - Key Stages of life (06:31) - The Accumulation Phase (07:28) - Golden Windows for organising (09:38) - The Phases of Kids (12:02) - Paper clutter

Welcome to September, and to Season 5 of The Golden Hour. Ready to slay September ? September has a particular energy about it and we want to capitalise on this back to school vibe! But first, we start with key lessons from the reset: (02:28) - Think planning over permission (04:18) - Taking longer periods off for deeper resets (08:23) - A reset is not an overnight process (10:18) - Creating buffers to accelerate our big goals

At the end of this 5 part series, as August comes to a close, I hope that the past few weeks have been a good reset for you. It's now time to join the dots and set some goals as you begin to think about the coming months which might have a rather different pace. (01:28) - Goal setting for the next quarter and Ta-da lists (06:34) - Proactively thinking about the Autumn months (07:18) - Wrap up

By now, if you've been listening weekly, you'll have thought of some fun, manageable summer projects, focused on having a deeper switch off and used metaphors to help define your vision for the final few months of the year. In this episode, I approach designing your hybrid working life. The good news is I've recently published research on this exact topic. So, what are the key considerations in designing the ideal working week; what would be the dream? I hope you enjoy the episode. (01:48) - How can we design our schedules (04:04) - Re-appraising office-based work (06:38) - How do you want hybrid working to serve you, and enable your best contribution (07:55) - Envisioning the 'ideal'

How do you describe your work life? Busy or perhaps, overwhelmed? The problem with the way we describe situations is that this is often how we also frame it in our minds and envision the solution. Busy people get less busy, overwhelmed people take on less, however, the problem is rarely that black and white. This is where I find metaphors to be game changers. Bear with me here – metaphors are one of the most powerful tools in my coaching – for envisioning and creating change - and they lend themselves perfectly to the dreamy month of August. In this episode, we look at how to use metaphors to change the way you approach your work and look at the problems that you're facing. (02:42) - how metaphors help us transform (08:40) - Finding your own Metaphors (09:37) - My August / Sept transformation Metaphors

Struggling to switch off? August is upon us; it's been a demanding year and we could all do with a bit of deep rest and rejuvenation. But how? In this episode I share practical steps on how to switch off to deepen rejuvenation. Because switching off can sometimes need practice, it might not happen automatically. This is episode 2 of 5 guided episodes I've lined up on how can we make that as deep a rest, and powerful a recovery, as possible. I take you through stuff that works with my clients, that is appropriate for the month of August, and the lazy, slower mood that we can all hopefully experience in the summer, before getting ready to hit September refreshed and revitalised. (01:12) - Why bother to reset? (04:38) - how to switch off when you've been peddling hard (05:46) - what are ‘switch-on-to-switch-off' activities?

The Golden Hour podcast is back with a brand new season!

Many of the Golden Hour listeners will now be returning to the world of hybrid work. And there's much discussion and debate about which approach is optimal. Here Maya shares her recently published research which finds that's it is not so much about which approach is ‘best', rather, which are the best of each world to optimise our overall work design. She is interviewed by Carlos Alvarenga, who has a successful newsletter bridging the gap between peer-reviewed academic reviews and leaders like yourselves. You'll get a flavour of the research and the story behind it. And it will give you some food for thought for how you design your hybrid working arrangements going forward. Find the full research article: https://journals.sagepub.com/doi/abs/10.1177/00081256211025823

In this bonus episode, Maya is interviewed by Austra Putnina. Many of us think that if we just had a little bit more self-control or willpower, we could achieve our goals. In this episode, Maya explains the difference between willpower and self-regulation and why it's the latter that is so important for our wellbeing and achieving our goals over time. Self-regulation is also critical in understanding addiction and Maya touches on the way that cravings work in this context. If you've struggled with self-control or willpower in the past and want to understand a better way of managing yourself or others, this episode is for you. You can find the full episode on Austra's podcast 'The Committed Growth' on iTunes here: https://apple.co/3in0s9X We hope you enjoy the episode.

This is another of our most popular episodes from the Your Plate archive on: Mindset. An expert in positive psychology, Maya's explores how to challenge our internal scripts, and shift the focus from short-term goal setting to a stress-tested system for success. A slightly longer Ep, for a longer walk!

In the last few episodes, Maya and Aarti looked at their personal experience with meditation and the importance of mindfulness for digital wellbeing. This episode is from the archive of Your Plate episodes with Maya and Aarti. The fourth in a 4-part mini-series on meditation, they look at how you can integrate some mindful eating in your daily life and the benefits which flow from it.. They demystify the concept of Mindful Eating and what it actually is & explore why HOW you eat is as important as WHAT you eat We hope you enjoy the episode!

In the last few episodes, we looked at our personal experience with meditation and the importance of mindfulness for digital wellbeing. This episode is from the archive of Your Plate episodes with Maya and Aarti. The third in a 4-part mini-series on meditation, we look at their personal meditation journey over the past 20 years. They explore which styles and forms of meditation have been most useful at different stages of their lives. Whether it is formal classes, apps, books or simply walking - everyone can benefit from some mindfulness in their lives. We hope you enjoy the episode!

In the last few episodes, we highlighted the importance of mindfulness for digital wellbeing. We probably all know we need to meditate - but are we actually doing it? This episode is from the archive of Your Plate episodes with Maya and Aarti. The second in a 4-part mini-series on meditation, setting out their personal meditation journeys and how meditation has impacted them over the years I hope you enjoy the episode!

In the last two episodes, we touched on the importance of mindfulness for digital wellbeing. We probably all know we need to meditate - but are we actually doing it? Over the next few weeks, we review some previous episodes which look into this topic further. This episode is from the archive of Your Plate episodes with Maya and Aarti. The first in a 4-part mini-series on meditation, setting out the research you need to take note of. I hope you enjoy the episode!

Positive Impact of Social Media with Maya Gudka Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   This episode is from the second time Maya featured on The Braincare Podcast. https://apple.co/34rq0Mq | https://spoti.fi/3vIvRsV Braincare is a podcast series, hosted by Dan Murray-Serter, which is dedicated to helping you care for your most important organ, through teaching you about how to optimise your brain health and mental well-being. The series contains bitesize interviews with the world's leading scientists and experts. Interview guests have included Stephen Fry, Jay Shetty, Dr. Rangan Chatterjee and now Maya!   In this episode, Maya wants you to flourish on social media. She does this through sharing her fascinating research on social media and mental health. Maya and Dan discuss the obvious detrimental - and surprisingly beneficial - effects of social comparison, and highlight the parts of social media we should encourage (and the parts we can't wait to see the back of!) Maya believes that if we're mindful online, we can boost our mental and physical health.      To find out more about Maya or get in touch visit: www.mayagudka.com

Social Media and Mental Health with Maya Gudka   Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.    This episode is from the first time Maya featured on Braincare. Braincare is a podcast series: https://apple.co/34rq0Mq | https://spoti.fi/3vIvRsV   Hosted by Dan Murray-Serter, which is dedicated to helping you care for your most important organ, through teaching you about how to optimise your brain health and mental well-being. The series contains bitesize interviews with the world's leading scientists and experts. Interview guests have included Stephen Fry, Jay Shetty, Dr. Rangan Chatt…

Welcome to the Golden Hour Podcast, with Maya Gudka.  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys.   To find out more about Maya or get in touch visit: www.mayagudka.com  In this episode we’re joined by Fi Mc Millan, Coach & Adventurer. Fiona takes us though what Outdoor Intelligence is and how spending time outside can greatly benefit Golden Hours: making us more productive, creative, and in touch with our purpose and intuition.  In the spirit of Outdoor Intelligence, we even manage to co-create a new equation during the episode:  Nature + Walking = Deep Work + Intuition  To get in touch with or find out more about Fiona head over to LinkedIn [https://www.linkedin.com/in/fimacmillan]    Show notes:  (01:40) – What is Outdoor Intelligence?  (05:40) – Outdoor intelligence and the Golden Hour.  (09:30) – How to easily incorporate outdoor intelligence into a pre-existing routine.  (11:20) – Finding your space  (15:10) – Airplane mode  (17:50) – How has outdoor intelligence benefited Fiona’s clients  (19:00) - Outdoor intelligence at different times of the day  (21:20) – Can you access outdoor intelligence 20-minute walk on a suburban street?  (22:40) – What is systemic intelligence?  (25:20)  - Using your intuition.  (29:10) – Using Outdoor Intelligence to solve tricky problems 

Welcome to the Golden Hour Podcast, with Maya Gudka.  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.  To find out more about Maya or get in touch visit: www.mayagudka.com      In the penultimate episode of the series, and aligning with Mental Health Awareness Week; Maya dives into the building blocks of mental wellbeing and psychological wellbeing.     Maya draws from her experience working with executives, combined with her MSc and research in the field of Positive Psychology. This episode is perfect for anyone, professional or otherwise, who wants to take a non-random approach to mental wellbeing.     Show notes:  (01:22) – Starting to wrap up this season.  (03:05) – What does psychological wellbeing mean to you?  (03:26) – Ryff's model – a simple 6 factors for psychological wellbeing.  (05:53) – Can you guess the factor which resonates most with my clients?  (08.28) – Practical steps to increase self-acceptance  (11:25)  - Autonomy – the different types   (11:47) - Cal Newport’s books [https://www.calnewport.com/books/]   (13:29) - Final Thoughts  

Welcome to the Golden Hour Podcast, with Maya Gudka.  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.  To find out more about Maya or get in touch visit: www.mayagudka.com    In this episode we consider how to use a Golden Hour to take a step back, understand our needs, wants and behaviours online, in order to make effective use of social media .    Show notes:    (01:54) – How does social media fit in with Golden Hours?  (02:40) – Social Media & wellbeing  (02:55) – Social Media planning during your Golden Hour  (04:09) – Social media and our fundamental human needs[https://bit.ly/3nLjwAG]  (04:58) – The when and the how of  Social Media use  (05:30) – Addiction and finding the sweet spot for time spent on Social Media  (07:35) – Becoming aware of your digital behaviours  (08:15) – Measuring how often you pick up your phone  (10:11) – Why are you using Social Media?  (15.16) – The latest data on Social Media usage  (16:18) – Final thoughts    Other podcasts where I’ve talked about this topic:  The Braincare Podcasts – prior guests include Stephen Fry, Dr Rangan Chatterjee, Jay Shetty and Dame Kelly Holmes:  https://podcasts.apple.com/gb/podcast/social-media-and-mental-health-with-maya-gudka/id1533960100?i=1000514676417     https://podcasts.apple.com/gb/podcast/positive-impact-of-social-media-with-maya-gudka/id1533960100?i=1000515421015     The Technically Spiritual Podcast   https://technically-spiritual.simplecast.com/episodes/the-upside-of-social-media-with-executive-coach-maya-gudka-WUUa6tZW  

Welcome to the Golden Hour Podcast, with Maya Gudka.  In this episode Maya is joined by Caterina Kostoula, Executive Coach, Author and founder of The Leaderpath.  Caterina has coached leaders from Google, Amazon, Vodafone, WPP, Ferrero, ArcelorMittal, and several entrepreneurs. She collaborates with INSEAD, coaching Executive MBAs and alumni. She is a member of the Forbes Coaches Council, the European Mentorship and Coaching Council.  In this episode we talk about holding successful meetings. Caterina deep dives into the different types of meetings and how effective meetings can make history. Caterina shares how we can change the world one meeting at a time with invaluable insight into her 4D framework which illustrates the 4 steps on how to hold an effective meeting. Caterina explains how she came to write her book during lockdown, whilst home-schooling her children and coaching by managing her time for deep work and ensuring she has meeting-free days.  To connect with Caterina, find her on LinkedIn: https://bit.ly/3tX5q1A  Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.  To find out more about Maya or get in touch visit: www.mayagudka.com    Show notes:   03:05 - Why Caterina wrote a book on holding successful meetings?   05:29 - You need other people to maximise your impact  07:15 - Inspiration through working with others  07:57 - Coaching vs Meetings  09:57 - How to position yourself in a meeting  12:27 - The 4C’s of having a good meeting  18:20 - Caterina’s course on holding successful meetings  22:55 - The 4D Framework: Define, Develop, Decide & Do  28:11 - How Caterina manages her time  33:35 - Building a LinkedIn following  38:20 - How having the right executive assistant impacted Caterina’s work  40:05 - Is Social media taxing on Caterina’s personal wellbeing?  41:30 - How Caterina uses mechanisms to avoid addiction to Social Media 

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   In this episode, we look at being a part of an organisation. Maya helps you reframe organisational politics into the social engagement that we actually enjoy.   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes:   01:34 – Organisational Politics 02:49 – Remember – we are all part of systems 08:36 – What is your favourite way to connect with people? 11:38 – Strategy-you! A simple question or two to kick start a more strategic approach to your work relationships

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   In this episode, we look at the 5am Club or, as Maya implies, the 10pm bedtime club. Maya reflects on her experience of waking up at 5am and the learnings that helped her maintain this habit. We talk about starting with your intention for your morning, identifying potential obstacles to achieving these, and closing that knowing-doing gap for you so that your mornings flow better!   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes: 01:15 – The 5am Club 02:49 – How good are your mornings? 04:05 – What is your intention for your morning? 05:40 – Morning lark or night owl – working with, not against your preferences 07:44 – The 10pm Bedtime Club!

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School.   In this episode we look at rituals to enable your Golden Hour. Maya looks at the habits that you can form to help yourself recognise and get ready for good, productive Golden Hours. Maya shares a little about her own rituals and how she’s adapted and improved them to allow her to get the best out of her Golden Hours; alongside some great tips on establishing your own rituals, maintaining and improving them.   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes:   01:06 – What is a golden hour? 01:53 – The Coffee Ritual 03:27 – Establishing rituals 05:12 – Creating the ideal ritual 05:49 – Maintaining your ritual 06:52 – Habit deepening [Gretchen Rubin: https://bit.ly/3wwvsKG] 08:01 – Final thoughts

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode, Maya is joined my Nir Eyal, best-selling author, lecturer and investor. He has taught at the Stanford Graduate School of Business and Hasso Plattner Institute of Design. His writing on technology, psychology and business; appears in the Harvard Business Review, The Atlantic, TechCrunch, and Psychology Today. This episode focuses on maximising your golden time by reframing what a distraction is and helping you prioritise better. We deep dive into whether social media is truly a distractor, how we should think about distraction and time boxing. Sharing the simple idea that most people don’t know how true free time feels, Nir explains why to-do lists are probably the worst way to get things done and the benefits of time boxing, even when you want to be spontaneous!   Show notes: [01:45] – About Nir Eyal [05:57] – Internal and external triggers [07:34] – Flow [14:05] – Habits vs routine [16:30] – Traction vs distraction [24:13] – Time boxing [35:38] – How to approach time boxing. [38:24] – Recurring tasks [40:29] – Nir’s typical day [time boxed] [43:51] – How to start time boxing [44:59] – Nir vs The Social Dilemma

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode, Maya looks at how effective planning can change your relationship with work. Starting with how Maya managers her planner, she looks at how she factors in her daily Golden Hours and the beginnings of creating space for the pro-active time. We look at the types of journals that you can use, and some of their pros and cons. This episode is great if you’re struggling to build strategic ‘Golden Hours’ into your life and regularly get into ‘the zone’. To find out more about Maya or get in touch visit: www.mayagudka.com Show notes: [01:37] – Maya’s Planner - Appointment Diary 2021 [02:16] – Planning your Golden Hour [03:34] – Your Planner as your Coach [03:41] – Types of journals [06:30] – Facilitating good time use when getting busier [07:08] – Managing your time and energy [10:05] – Energy & pain management - Nir Eyal [11:57] – Acknowledging tasks you don’t like [12:38] – Final Remarks

Welcome to the Golden Hour Podcast. The Golden Hour Podcast is hosted by Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode we’re looking at the way you set your goals. Looking at the types of goals that you set, the timescales that you hope to achieve them over and how you can use Golden Hours to get what you want done. We look at simple frameworks for goal setting for both work and life, a deeper dive into the three main categories I set my goals in, and a few examples for each category.   To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes and links:   [01:50] – Structuring goals – based on Laura Vanderkam’s approach [02:48] – Quarterly goals – the [03:32] – My goal panner – Appointment Diary 2021 [04:22] – What would you like to achieve? [06:09] – Types of goals (Deep dive). Here I mention: the Aura app & the Muse Headband [10:00] – Thinking about scheduling & next episode Additional Links and references: Blog Posts: ‘The Golden Hour basics’  

Welcome to the Golden Hour Podcast, with Maya Gudka. Maya is an Executive Coach & Researcher; with a decade of experience as an Executive Coach, Maya has worked with hundreds of leaders, on their journeys. She is also researching the subject of executive development with top faculty at London Business School. In this episode Maya explains what a golden hour is and why she find them invaluable in her work. Speaking on how she’s achieved multiple Golden Hours in a day, maximising her working ability, how every-day life has impacted these (such as lockdown and kids) and finally the usefulness of Golden Hours to her clients. Maya goes on to overviewing what you can expect from this podcast series, the usefulness to working professionals and episode plans for the future! To find out more about Maya or get in touch visit: www.mayagudka.com   Show notes:   [01:02] – What will this podcast be about? [03:05] – Why I’ve called it ‘The Golden Hour’ [06:04] – Golden hours as a habit [07:20] – Why it’s not as simple as ‘just having a Golden Hour’ [09:06] – Future episodes [10:30] – Final thoughts Links and references: Blog Posts Can you have Golden Hours when all hell breaks loose?: https://www.mayagudka.com/post/golden-hour-diaries-week-3-covid Looking back before looking forward: using a Golden Hour to review your month: https://www.mayagudka.com/post/looking-back-before-looking-forward-using-a-golden-hour-to-review-your-january

In this episode, I'm joined by E. Mak. A multi-talented musician with an incredible ability to tell stories. Crack the Code 1, 2 & 3 are a must listen but where I feel he really shows off his ability to tell his own story is 1IN2. In this episode, we talk about how he got into music, his approach to writing, recording and mixing, his relationships with the people he's collaborated with. Towards the end of the episode, we get into the story behind 1IN2 and how he recorded the record. To find his music, search E. Mak on iTunes, Spotify or YouTube (https://www.youtube.com/user/Emakonline) I hope you enjoy the episode.

In this episode, I'm with sound engineer, Nikhil Suresh. Currently working in L.A. Nikhil has been in sessions with chart-topping and Grammy Award-winning acts in Hip Hop and Pop and has a tonne knowledge to share. We talk about how he got into music & engineering, how he appreciates the music for the emotion and time that it marks on top of the technical aspects of a good mix. He explains how he achieves this blend in his own work and how technical ability is just the base. We also talk about how easy/hard it is to get into studios and build a career in engineering and he gives incredible insight into how much talent you really need vs the attitude that you bring. Find Nikhil on Instagram: @the.metal.sound.guy I hope you enjoy the episode!

Krysis Mikhaal. I knew him when he was just Krysis. Before he'd written for the likes of Mic Lowry and was 3 projects into an incredible soulful sound. We talk about his last few projects looking at the nuances that make his music his, his journey into singing and approaching it from the perspective of a Sound Engineer and what it's like to write for other artists. One of the things I've always enjoyed about his music is how much soul is put in and throughout the episode Krysis explains how puts together music, his creation process and what he thinks about his own sound. Enjoy! 

In this episode, I'm with South London Producer, Jordan James. His sound has evolved tremendously, starting in grime and shifting into contemporary RnB. A sound I compare, on the episode, to 6lack but before his time. We talk about the evolution of his sound, the journey into music that he's had and the people he's collaborated with over the years. As a well-known producer, Jordan explains how this 'went to his head' and how his ego got put in check in the studio when him and Sam Smart (ep1) entered a studio with seasoned producers. Find him on Spotify searching 'Jordan James' or IG @imJordanJames

I'm with Sam Weston, Professional Musician and Bassist. And some other instruments that he's chosen to master... because why not. (Including the Ukulele, which if you need him for, DM him). We talk about he got into touring/gigging, his experience working in studios, how he got into music & how he's learned to sing. + some great advice for new musicians. Oh, his theory on making music vs making songs at 36:00 (if you're feeling lazy) is especially cool.  

In this episode, I'm with Abby Power. She's just released her 3rd single, Confessions ft. Courtney Bennett & Genesis Elijah, on SBTV and is releasing her new EP 'Home Is Where The Start Is' on November 6th. We talk about her early music, how she got into rap, her new EP and the time she took away from making anything. Enjoy!

In this episode, I'm with Tac PLG. A self-taught... everything. From engineering to singing, Tac covers all of his own bases. We get into how he got to where he is today, the insane story of how his the start of his music career went from 0-100 in 48hrs and his experiences working with other artists and adapting his style to fit. He also breaks down his recent record PDSTL (on all streaming platforms) and the elements of the mix he leaves in (and why)

In this episode, I'm with 1/2 of the Hype and Fever duo, Cold Fever. As a Producer, Cold Fever is as diverse as they come. Fusing together Classical Indian music with Reggae and Contemporary Hip Hop is impressive enough; even before you dive into his catalogue of records collaborations. We talk about how he began, what got him started, working closely with his brother and where he draws his inspiration from. Enjoy!

In this episode, I'm joined by TruOmega, a producer who I've followed closely for well over a decade.   We go into how the well-known production collective Beat Creatures was formed, his journey through music from a rapper to a fully-fledged singer and producer, funding a studio and the simplicity of good music. He even explains how to react when you open YouTube on morning and find out Devlin has put down one of the best F64s of all time on your beat.   We recorded this episode just before the release of his latest single, Next Time which I wholeheartedly recommend you steam after this.

A man of many talents. Sadly, we only talk about his ability to make music in this episode. Thankfully, his extensive discography and insane ability to avoid making 'type beats' is enough for anyone to learn from.   In the mid-2000s, Sam released over 100 free instrumentals which ensured for an entire era, almost every other underground record had his soundbite on it somewhere.   We talk about how Sam began making music, his inspiration, working with artists and other producers, mixing & mastering all the way to publishing deals and his current projects.   We go on to touch on never letting anyone leave the studio with a demo because demo-itis is a real problem, making music while juggling 'real life' and the things that Sam's taken away from the genre's he's worked in.   Find him online at: https://www.instagram.com/samxvi/

This latest podcast episode on intuitive eating was recorded about a month ago before the pandemic was in full force and ironically, the principles of intuitive eating are even more relevant during this period of huge change and uncertainty. Intuitive eating may sound like eating what you want - when you want - all day every day. Not quite. The concept is instead a set of principles rather than rigid rules to help you manage your physical and emotional health by listening to your psychological cues.   The basis of intuitive eating is not only about food choices but also lifestyle choices guided by self-awareness, self-acceptance and being kind to yourself. This leads to better decisions that create more joy and happiness in your life and hopefully higher levels of physical and emotional wellness.   I’m sure this concept is very welcome for busy people and families at the moment. Many of us find ourselves thrown into a new existence - working from home while homeschooling, worrying about jobs, finance and the back-to-back cooking. During this pandemic many of us will be struggling to accept these new rules and restrictions placed on us but with gentle acceptance, comes a sense of calm and clarity of thought and this enables us to adjust routines and plans in the most helpful way. Indeed, you may find yourself reaching for more comfort foods at the moment - being mindful of this is the first step towards making better decisions and an awareness of how your choices will impact your mood and energy afterwards. I’m finding great solace in my daily tea and chocolate at 4pm but I also sense it’s becoming a habit which I may need to reel back at some point.

Everyone is facing different challenges at the moment. But we can still take a moment to reflect back on the last three months before looking ahead. For those of you who are taking daily walks or runs, pop this on and have a listen!

With constraints can come creativity...

Is Nutrigenetics the future of Personalised Nutrition? Some scientists believe that genetic science is the holy grail of preventative medicine allowing us to tailor therapies and interventions according to an individual’s genetic make up. Did you know 99.9% of your DNA is genetically similar to other human beings? The 0.01% difference - that’s still 8 million genes - is responsible for the billions of variations from person to person. These cutting edge tests are creating a new path for Genetics and Personalised Nutrition. Such personalised insights are not only for obsessive biohackers - but anyone whose serious about understanding the best foods for their bodies. If you’ve ever wondered whether carbs, fats, lactose and caffeine are best suited to your biochemistry, you can discover this compelling information from a simple mouth swab. At YourPlate we offer DNAFit Nutrigenetic testing as part of our bespoke Personalised Health Plans - you can map your diet, fitness and sleep according to your genetic profile. Useful and interesting genetic markers include alcohol sensitivity, the obesity gene, bone density markers and even fitness genes so you can personalise your workout schedule. For weight loss plans and Type 2 diabetics, understanding carbohydrate sensitivity and glucose response (ie low, medium high, very high) can help to guide how effective following a low carb or very low carb diet will be. Visionaries see the kitchen of the future containing a “3D printer creating a bespoke piece of chocolate with the nutrients you need in your favourite shape!” Maybe Nutrigenetics will have a part to play in this one day.

It’s March, we are a good couple of months into 2020. How is your energy, and do you remember your January goals or intentions?   This is your opportunity to check in on those. In this short, rough & ready episode, Maya quickly looks back at Feb.    She describes a little experiment - her ‘no phone day’ - and the inspiration behind this. For one day, convenience was no longer king! Even photos were taken using the polaroid, while phone stayed totally out of sight and mind.   She also reflects on the disruptions to exercise activity in February and focuses on the important thing - quickly getting back to the routine and enjoying the benefits of exercising again.   For those of you who might have had some of your goals derailed in this cold month, hang in there, let’s stay motivated together!

Do you make the most of your digital relationships? Or are you haphazard or intentional about the way you interact online?    Today, digital relationships are a key facet of our relationships. But what exactly do we mean by digital relationships? How many such relationships can our brain handle?   Maya shares some practical tips as well as some of her research into Positive Social Media to help us be more intentional with our time online and make the most of our relationships.

You might have 500 plus Facebook friends but do you know who your MOAI are? In this episode we delve into the importance of friendship connections and the interesting Japanese concept of MOAI - your inner circle of 5 friends whom you keep from childhood to old age. Friends can be the family you choose - they “replenish your cup”. They are often the first ones you call with good news or the ones you turn to when you need sage advice. Friends are a crucial part of the support system we all need on this adventure called Life.

This Valentine’s Day we bring you simple ideas of how to connect with your loved ones - focused around touch. So hopefully you can touch your screens less and your favourite people more! Hugs, massage, and even more subtle contact, we’ve got it covered, with the evidence to back it up.

Goals - not just for January! In this quick round-up, we run through some incremental improvements we’ve made, from ginger tea to fitness progress; as well as areas of challenge like sleep. Join in and let us know how your January went, @mayagudka or @aartibhanderishah on Instagram.

Having spent time discussing pragmatic approaches as well as the psychology of decluttering in Part 1, part two zooms in on specific areas: - Kitchen: labelling (yes, you'll be convinced by the end of the segment, to start labelling!) - Wardrobe: basic systems as well as little tips for staying on top of ours and our kid's wardrobes - and do you, like one of us, love an e-bay clothes bundle? - Digital - Maya shares some of the key concepts such as 'ease of retrieval' as well as discussing different scanning technologies and the importance of thinking through how the different categories of paper are managed, from the MOMENT you walk through the door!

Continuing our January "things" theme with a two-part focus on DECLUTTERING! We rate our decluttering status on a scale of Zero to Marie Kondo; Maya shares some specific January decluttering hacks and methods - hint: Marie Kondo’s method is not always appropriate at this time of year. Sometimes trying to spark joy will actually just spark a lot of pain and exhaustion instead - there are easier methods out there for those of us who have other priorities! We consider eastern sciences of Vastu and Feng Shui, and beautiful concepts such as how your interiors and organisation can create a 'spine of light’ in your home environment.