The Stephen Howson Podcast

In this episode, former UK soldier and elite athlete Danny Rae sits down with us to unpack the rising sport of HYROX. Danny opens up about his transition from military life to competitive sport, how his Army discipline shaped his mindset, and the challenges he faced finding a new identity after leaving the forces.We dive into his training approach, injury setbacks, nutrition, and the goals driving him forward. Danny also shares why HYROX has huge untapped potential within the military for both fitness and recruitment, and talks about his work with the Red On coaching team developing HYROX events and training hubs across the UK.

Meet Frankie McMillan – a 9-year-old mountaineer, adventurer, and one of the youngest ever to trek to Everest Base Camp. Frankie and his mum Basia share how his passion for climbing began at age three, leading him to conquer nearly a thousand peaks, complete all 214 Wainwrights twice, and inspire others through his adventures. They discuss resilience, family support, and Frankie's dream to climb the Seven Summits while raising awareness and funds for charities like 'Make A Wish' and 'Mountain Rescue.'

In this episode, psychotherapist Ella McCrystal shares her personal story of trauma and transformation, how it shaped her career in therapy, and the science behind recovery.We explore the emotional and physical domino effect of healing, why ADHD can often be rooted in trauma, and how daily structure and self-awareness rebuild both the mind and body.Trigger Warning: This episode contains discussions of sexual abuse, trauma, and recovery, which some viewers may find distressing. If you are affected by these topics, please consider whether this content is right for you today.

Meet Nick Dunn – former British soldier and security contractor wrongfully imprisoned in India for 4 years. He shares his gripping story of survival, resilience, and hope under extreme conditions, the emotional toll of injustice, and the strength he drew from family and routine. Nick reveals lessons from his darkest moments and how he rebuilt his life after freedom, offering inspiration and practical advice for anyone facing adversity.

Meet Oly Newton – mental health advocate, OCD survivor, and founder of Run for Your Mind. Oly shares his inspiring journey of overcoming personal struggles, helping thousands of young people and adults understand mental health, and creating community programs like ‘Run for Your Mind’. Oly shares practical strategies, inspiring stories, and actionable advice for checking in on friends, building resilience, and breaking the stigma around mental health.Check out:Run4YourMind - https://run4yourmind.com/Lights On - https://lightsonwellbeing.com/@run4yourmind

In this episode, Danny Ligairi opens up about his extraordinary journey - from surviving childhood challenges and finding his Fijian roots, to mentoring young athletes, building the Barefoot Project, and even working on Hollywood sets with Tom Hardy. He shares the lessons, struggles, and triumphs that shaped his life, offering insights on resilience, family, and creating opportunities for others.

Gina Atkinson is a UK veteran, endurance adventurer, and charity ambassador. In this episode, Gina shares her incredible journey from military service to extreme endurance challenges. We explore her experiences overcoming adversity, finding purpose through adventure, and supporting veterans and youth through charitable work. Gina opens up about resilience, mental health, and how pushing limits can inspire others.

Join Jay Motty as he shares his journey from addiction and denial to sobriety and self-discovery. In this podcast, expect both honest and candid conversations about overcoming challenges, lessons learned from recovery, the impact of family and football on his life, and the work he does alongside Stephen Inspiring, raw, and unfiltered, this episode offers insights for anyone seeking resilience, accountability, and personal growth.

Join Danny Birch, renowned tattoo artist and creative entrepreneur, as he shares his journey from burnout to purpose, the lessons behind his craft, and insights on health, mindset, and intentional living. Expect inspiring stories, practical tips, and a behind-the-scenes look at life in and beyond the studio.

Mike Chadwick joins Stephen Howson to share his journey from reshaping soldier fitness in the British Army to leading one of the world’s top Hyrox coaching groups. In this episode, he breaks down why testing must lead to action, the role of competition in building resilience, how strength and prehab save careers in football, and why systems—not motivation—create lasting change.