The Keep Smiling Podcast

Three years ago, I sat down with Rhys to hear his remarkable story of surviving multiple near-fatal heart attacks, living with a battery-powered left ventricular assist device (LVAD), navigating the profound loss of identity that followed, and ultimately rebuilding his life through unimaginable adversity. Today, Rhys returns to the podcast to share the next chapter of that journey. After spending almost a decade on the UK transplant list as his health continued to decline, Rhys made the decision to move back to his hometown of Cape Town, South Africa, in the hope of receiving a viable donor heart. What followed were months of immense uncertainty, living with the knowledge that time was running out. In this conversation, he reflects on the emotional weight of waiting, the mindset it took to hold onto hope when the future felt increasingly uncertain, and the peace he found in accepting the possibility of death. Then everything changed. Just 18 months after moving, Rhys received the call that would save his life. In a remarkable turn of events, he was offered three donor hearts in a single day, and following a successful transplant, doctors told him that without it, he may have had only two weeks left to live. Rhys shares the emotions surrounding that life-changing moment, the experience of undergoing a heart transplant, and the overwhelming gratitude he now feels for the second chance he has been given. Above all, this conversation is about hope, gratitude, and new beginnings. Rhys speaks openly about the freedom he now feels, the joy of being able to plan for a future that once seemed impossible, and how this transplant isn't the end of his story - it marks the beginning of a brand-new chapter. Previous Episode (82)https://open.spotify.com/episode/0cFHgRiiNbW9CXK9pKcrdrRhys@therealrhysthomas

Today I'm joined by Andrew Jenkins — mental health advocate, motivational speaker, and recent contestant on The Traitors. In this powerful conversation, Andrew shares his journey following a traumatic, near-fatal car accident that changed the course of his life. While the physical injuries were significant, it was the psychological impact, loss of identity, and subsequent struggles with mental health that proved to be some of his greatest challenges. We explore how trauma can reshape our understanding of ourselves, the importance of vulnerability and authentic self-expression, and why true self-worth cannot be found through external achievements alone. Andrew reflects on the lessons he's learned through adversity, the ongoing nature of mental wellbeing, and how he has used his experiences to help others feel less alone. 

Today I’m joined by Sabrina Pace-Humphreys — trail runner, activist, speaker, author, and founder of Black Trail Runners. Sabrina shares her incredible journey from initially turning to running as a way to cope with post-natal depression, to going on to complete some of the world’s toughest endurance events — including the Marathon des Sables across the Sahara Desert, the brutal 268-mile Spine Race, the 100k Ultra-Trail Snowdonia, and countless other extraordinary adventures. But this conversation goes far beyond performance and finish lines. We explore how running first became a form of freedom and escape from difficult thoughts, before discussing how modern running culture can sometimes lose sight of that — becoming overly focused on pace, PBs, Strava statistics, body image, comparison, and constant optimisation. Sabrina speaks beautifully about how trail running allowed her to reconnect with the true essence of movement again: nature, exploration, playfulness, community, presence, and joy. The conversation also explores the racism Sabrina has experienced and how it fuelled her activism. Motivated by her lived experiences and a desire to create change, she founded Black Trail Runners in 2020 to increase inclusion, representation, safety, and accessibility within trail running and the outdoors.  This episode is about far more than running. It’s about belonging, resilience, identity, healing, community, and reclaiming joy through movement. Twitter @SabrunsmilesInstagram @sabrunsmilesWebsite - https://sabrunsmiles.com/Black Trail Runners - https://blacktrailrunners.org/Start Where You Are (Book):Start Where You Are: The Beginner’s 5k Running Guide for Women: Amazon.co.uk: Pace-Humphreys, Sabrina: 9781399423311: Books

Today I’m joined by podcaster and content creator Cerys Davage, for an inspiring conversation about living with a rare form of muscular dystrophy and how she’s turned her experiences into a platform for advocacy and connection.In this episode, Cerys shares her journey — from recognising the early signs and navigating diagnosis, to the impact it had on her identity, confidence, and sense of self. We also explore the misconceptions often faced by young people living with disabilities, and the importance of creating environments that support independence and accessibility.We talk about the role of community, and how building a space through podcasting and advocacy has not only raised awareness, but also strengthened her own sense of belonging.Find Cerys:YouTube:https://m.youtube.com/@cerysdavageUnbalanced Podcast:https://open.spotify.com/show/7zMIefnEXU4AdhrslYSiOu?si=CChRIIysRo2vAidhUq9ejw@unbalancedpodcast@cerysdavage

Today we’re joined by multi-Olympian Kate Slatter to explore her journey from elite sport into the world of holistic health and wellbeing. She reflects on her experiences competing at three Olympic Games, the dedication and discipline required to perform at the highest level, and the often-overlooked transition that comes after life as a professional athlete.Kate also shares how this next chapter led her toward a more holistic approach to health. She discusses the fundamental habits that support long-term wellbeing and longevity, the importance of balance, and practical ways we can build sustainable routines to help us perform at our best in everyday life.Kate Slatter Wellness | Registered Nutritional Therapist

I’m joined today by Hollie, whose story is a great example of what it can look like to choose a slightly different path. After spending two years living and travelling in a van across the UK and Europe, Hollie learned how to slow down, live with less, and place more value on experiences, connection, and simply being present in the moment.Since then, she’s transitioned more into the world of sport and community, co-founding a run club and starting a women’s swimming community, while still carrying that outdoor-led mindset into everything she does. Her approach is centred around simplicity, movement, and creating a life that genuinely feels good rather than just looking good on paper.In this conversation, we explore outdoor living, intentional lifestyle choices, and the importance of slowing down to reconnect with what really matters. Hollie shares her journey of stepping away from traditional expectations to build a lifestyle that feels more aligned and meaningful, and how small daily choices around movement, nature, and community have supported both her mental and physical wellbeing.It’s a conversation that serves as a gentle reminder that slowing down isn’t always about doing less, but often about noticing more — appreciating small moments, getting outside, moving your body, and living with a little more intention.

In today's episode, we're joined by Renee McGregor, a  Sports Dietitian specialising in Athlete Nutrition, REDs, and Hormonal Health. We explore the risks of underfueling and overtraining, alongside the psychological drivers behind disordered behaviours, including comparison culture, perfectionism, and the pressure to always do more. Renee also shares practical strategies for developing a healthier, more sustainable approach to nutrition and training, helping athletes perform at their best without compromising their long-term health or wellbeing.We also discuss the importance of body awareness, adequate recovery, and learning to listen to your body to build a more balanced relationship with food, exercise, and performance.https://reneemcgregor.com/@r_mcgregor

Today we are joined by Molly, a Welsh women’s health and youth voice advocate focusing on breaking shame and stigmas around our bodies, and enabling difficult conversations. After a childhood ruled by a Brain Tumour she documents her life with illness whilst campaigning on a government level and telling the world about her experiences, from the TEDx stage to the United Nations!She now uses her lived experience to raise awareness, challenge stigma, and encourage more open and honest conversations about our bodies and the realities of living with illness.In this episode, she speaks openly about her journey from diagnosis to empowerment, and how her experiences have shaped her identity, her advocacy, and her outlook on life.She also shares the often unspoken realities of living with illness — from the physical challenges to the emotional and social impact that people don’t always see. Molly reflects on how these challenges can shape your sense of self, your confidence, and how you learn to navigate the world around you.Molly also speaks honestly about turning adversity into purpose, using her voice to raise awareness, build community, and support others navigating their own challenges. Her story is a powerful example of how difficult experiences can become a catalyst for growth, purpose, and meaningful change.IG / Tiktok @mollfenton @loveyourperiodLinkedin ‘Molly Fenton BCAh’Podcast ‘The GlioBabes’

Today we’re joined by Benji — a barber, father, and mental health advocate — who is on a mission to change the conversation around men’s mental health.Drawing from his own lived experience, including personal struggles and the loss of loved ones to suicide, Benji speaks openly about pain, resilience, and healing.In this episode, we explore how his childhood and adolescence shaped his identity, the challenges he navigated along the way, and how vulnerability and authenticity were central to his growth. At its core, this conversation is about encouraging men to speak up, redefining strength, and recognising vulnerability as a powerful pathway to healing.TakeawaysChildhood dynamics significantly shape our identities and coping mechanisms.Adolescence is a critical time for self-discovery and understanding one's place in the world.Vulnerability is essential for authentic connections and personal growth.Reinvention is a continuous process that requires self-reflection and honesty.The stigma surrounding mental health can hinder open conversations and support.Building a supportive network is crucial for personal development and healing.Listening and empathy are powerful tools in helping others navigate their struggles.Finding purpose through adversity can lead to meaningful change in oneself and the community.Find Ben:IG: @male.mind.podcasthttps://open.spotify.com/show/74di64rBQG8gqvhcw4y1Ak

Today we’re joined by Miles Furnell - an independent writer, theorist and practitioner who has spent more than three decades applying insights from cognitive behavioural science and motivational psychology to help organisations to engage, influence and inspire people all around the world, winning more than 80 international awards along the way.In this episode, Miles shares insights from his new book, discussing the Mind Frame Method, which helps individuals reframe their stories and habits to lead more authentic lives. The conversation delves into the importance of understanding scripts and beliefs, the effects of trauma and grief, and the significance of finding purpose in everyday actions. milesfurnell.comwww.linkedin.com/in/miles-furnell@milesfurnellBook:https://www.amazon.co.uk/Reframe-Story-Rewire-Habits-Rescript-ebook/dp/B0FP5KPXD8TakeawaysFinding purpose is about what you do, not a destination.Scripts are learned behaviours that can be reframed.The Mind Frame Method helps rewire habits and beliefs.Self-soothing can lead to unhealthy coping mechanisms.Trauma impacts our worldview and self-perception.Grief and trauma require different approaches to healing.Connecting with others can lead to unexpected opportunities.Authenticity is key to living a fulfilling life.Most people are navigating life without a clear plan.Reflection and perspective are essential for personal growth