Unlocking the Secrets of Sleep with Dr Jill McGarry (The Sleep Better Doctor)

In this Writing with Purpose podcast episode, I chat with Dr Jill McGarry, a.k.a. the 'sleep better doctor'. We discuss the importance of sleep for wellbeing, sleep disorders, and the impact of energy levels on daily life. Jill shares her journey into sleep psychology, experiences with different client groups, and the significance of understanding individual needs. The conversation also covers practical tips for improving sleep hygiene, the role of nature and dreams in sleep, and the science behind melatonin. Listen to gain insights into enhancing sleep quality and overall mental health. In this episode:   Sleep hygiene and energy Sleep disorders like sleep apnea Our internal biological clocks The role nature plays in regulating our sleep pattern Jill has over 30 years of experience in supporting people’s psychological wellbeing as a consultant clinical psychologist and provides bespoke assessments over two sessions and individual consultancy advice appointments. Please connect with Jill and take advantage of a fifteen-minute free phone call consultation on Thursday or Friday mornings.   Website LinkedIn Book a time slot with Jill by texting +44 (0)7768 068070   Episode chapters:   02:45 Jill's Journey into Sleep Psychology 06:17 Understanding Sleep Disorders 10:11 The Connection Between Sleep and Energy 14:03 The Importance of Napping 17:42 Chronotypes and Sleep Patterns 21:42 Nature's Role in Sleep Quality 25:08 The Biological Clocks Within Us 34:51 Sleep Hygiene: The Key to Restful Nights 45:22 Connecting with Jill: Resources and Future Plans  _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠visiting my links page Access a free journal planner Join my bi-weekly Writing and Nature Connection newsletter Visit my shop for journals, notebooks, diaries and apparel.

In episode 40 of the Writing with Purpose podcast, I share my chosen word for 2025 and discuss the importance of creating a nurturing environment for personal growth.   I use the metaphor of repotting plants to illustrate the need for change and growth in our lives. I also provide six practical tips for establishing an ideal journalling space to enhance creativity and productivity.   In this episode: 2024 was a whirlwind year filled with achievements Choosing a word for the year to guide intentions Repotting plants serves as a metaphor for personal growth Reflecting on areas of life where you feel constrained Creating a nurturing environment for creativity and productivity  Chapters 00:00 Reflecting on 2024 and Setting Intentions for 2025 04:07 The Metaphor of Repotting Plants 07:53 Creating Your Ideal Journaling Space _ _ _   A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠visiting my links page Access a free journal planner Join my bi-weekly Writing and Nature Connection newsletter Visit my shop for journals, notebooks, diaries and apparel

In this solo chatting episode of the Writing with Purpose podcast, I reflect on the past year, discussing the importance of journaling, self-awareness, and celebrating achievements. I also talk about the Festival of Winter Walking, emphasising the benefits of outdoor activities during the winter months and the concept of 'wintering' as a time for reflection and personal growth. I share my personal achievements from 2024 and invite you to consider your own reflections from 2024. In this episode: Journalling to enhance cognitive processing and self-awareness Celebrating achievements to boost self-esteem and self-compassion Winter walking to gain numerous mental health benefits Wintering as a symbol for rest and reflection Using photographs to serve as accomplishment reminders and food for reflection Creative workshops to help personal and professional growth. Journalling helps us to make sense of our thoughts and improve cognitive processing. Why not start a helpful habit and make 2025 your best year yet? Chapters   00:00 Reflections in 2024: A Year in Review 12:04 The Festival of Winter Walking: Embracing the Outdoors 15:10 Understanding Wintering: A Time for Reflection 17:48 Celebrating Achievements: Personal Reflections and Growth 24:43 Looking Ahead: Goals and New Beginnings As mentioned in this podcast The Rambler’s Festival of Winter Walking ‘Wild Hope’ by Donna Ashworth ‘Wintering’ by Katherine May Writing With Purpose Podcast Episode #12 for more reflection ideas. _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠visiting my links page Access a free journal planner Join my bi-weekly Writing and Nature Connection newsletter Visit my shop for journals, notebooks, diaries and apparel

In this episode of the Writing with Purpose podcast, I welcome Rebecca Banks, director of Community Forest Services, to discuss her journey in connecting people with nature through various courses and activities.   Rebecca shares her background in community management and environmental education, highlighting the importance of nature in personal wellbeing and community engagement. The conversation explores the evolution of nature-based courses, the significance of seasonal creativity, and the personal connections individuals can foster with the natural world. Rebecca also emphasises the accessibility of nature activities for all demographics, encouraging listeners to find their own ways to engage with the environment. The conversation also touches on mindfulness and self-care through nature, highlighting the numerous benefits it offers for mental and physical wellbeing.   In this episode:   Enhancing community engagement through nature connection Seasonal creativity Accessibility and sharing with like-minded connections     Mindfulness and micro visits to nature Please connect with Rebecca on her social media channels to learn more about the courses on offer. Facebook ⁠Email Rebecca _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠visiting my links page Access a free journal planner Join my bi-weekly Writing and Nature Connection newsletter Visit my shop for journals, notebooks, diaries and apparel!

In this episode of the Writing with Purpose podcast, I welcome Joanna Lambe, director of Reflect Clinic Cosmetic Surgery and author of 'Womanhooded' to discuss her writing journey, the challenges faced, and the importance of empowering women through actionable plans.   Joanna describes herself as a social entrepreneur, dancer, talker, drinker (of the fizzy variety!), author, child, partner, mother, visionary, traveller, friend, collaborator and co-founder of Reflect Clinic.   As a teenager at a convent school for girls, she realised the world outside wasn't quite right, and she has tried to change it ever since.   In her words: ‘Women are Wonderful! We grow baby humans inside of us, we birth them, and we nurture them to be outstanding humans. We are also intelligent, high achievers, emotionally intelligent, hardworking, determined and resilient. Yet, we forget all this as we travel the path to womanhood, and I am on a mission to help us get back in touch with our true identity and reach our TRUE POTENTIAL!’ In this episode:   Inspiring women to take charge of their lives The impact of cosmetic surgery on self-confidence The writing journey – from idea to book The importance of accountability and support Discovering hidden talents and skills   Joanna shares her experiences in business, the significance of community support, and the need for self-care. The conversation also touches on the thrill of pushing personal boundaries and the importance of sharing knowledge about women's health issues, including menopause. Joanna announces her upcoming workshops designed to help women connect and grow together. Please connect with Joanna on her social media channels to learn more about her book and Womanhooded journey.    Website Instagram   Look out for Womanhooded Workshops coming out in January 2025.   Join the campaign, and let's do this together!  _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠visiting my links page Access a free journal planner Join my bi-weekly Writing and Nature Connection newsletter

In this episode of the Writing with Purpose podcast, I chat with Áine Harkin, an intuitive eating counsellor and wellbeing coach.   Áine shares her journey of over thirteen years from yo-yo dieting to discovering intuitive eating, emphasising the importance of body awareness and the concept of set point weight.   Áine explains how intuitive eating promotes a positive relationship with food and the body, and how consuming the foods we love should be a fluid experience, not a rigid diet. Enjoying food is easier when responding to hunger cues, whereas deprivation can lead to overeating and emotional distress.   In this episode:   The ‘hunger scale’ and natural body weight Navigating food choices during the festive season Emotional connections to food Intuitive eating and enjoying foods without guilt Trusting our body and breaking the diet cycle   Áine’s journey from being trapped in the yo-yo dieting cycle to being free to eat and live more intuitively has fuelled her passion for helping others do the same. Specifically, she focuses on empowering individuals to break free from dieting, rediscover the joy in eating, and build a supportive relationship with their bodies.   Please visit Áine’s website for thought-provoking content and practical solutions to common food-related challenges or connect with her to book a free discover call to explore how she can support you in one-to-one sessions, group training and workshops.   Website⁠ Email   Learn about practical strategies for maintaining a healthy relationship with food during festive seasons and the resources available for those looking to embrace intuitive eating. _ _ _   A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠visiting my links page Access a free journal planner Join my bi-weekly Writing and Nature Connection newsletter

Are you struggling to find a sense of balance and peace in your life amidst the constant demands and distractions of modern living? In this episode, I candidly solo chat about the importance of slowing down, listening to our bodies, and carving out space for self-care and mindfulness. I draw on inspiration from recent experiences, such as attending the Capital Crime Writing Festival in London and celebrating International Nature Journalling Week. As usual, I share helpful prompts to help you cultivate a more balanced and fulfilling life. THIS EPISODE: Slowing Down  Listening to your body and honouring what it needs Learning from mistakes that deliver a message Carving out more space for you by saying no Nature Journalling Embracing the practice of mindful observation Recording experiences with the natural world Engaging all five senses National Crime Month Capital Crime Writing Festival in London The allure of crime fiction Reflecting on the darkness and the hope presented by the protagonists Thank you for tuning in to the Writing with Purpose podcast. _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠⁠visiting my links page⁠ Access a ⁠free journal planner⁠ Join my bi-weekly Writing and Nature Connection ⁠newsletter⁠ Listen to my collaboration podcast, Soulful Reawakening

Is the mainstream approach to health and fitness not working and you need a new programme? In this Writing with Purpose podcast episode, I chat with Dean Palfreyman, a health and fitness professional with over 20 years’ experience. Dean soon realised the ‘mainstream approach’ to health and fitness of a calorie deficit and exercise overkill didn’t work for most people. Since stumbling across the ancestral approach to health, he’s never looked back. Dean believes that as ancient beings in a modern world, our physiology has not caught up, and therefore, we are seeing the negative impact on our health. In this episode, we deep dive into: Nutrition, real food, and natural movement How mainstream health and fitness is not sustainable How fasting can help the body switch from using glucose as fuel to stored body fat How not all fats are bad Changing your breakfast time Dean’s health and fitness journey began as a gym instructor. His career morphed into becoming a personal trainer, class instructor, and gym manager before launching his business, Primal Nutrition and Fitness, in 2018. His approach to individual wellbeing centres on our instinctual hunt and gather origins, and using the natural environment for movement, strength and wellness. Please connect with Dean on his social media channels and contact him to schedule a free consultation and access his nutritional assessment.  Website Instagram LinkedIn Book: ‘The New Evolution Diet’ by Professor Arthur De Vany ** Apologies for the intermittent background echo on this episode. _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠⁠⁠visiting my links page⁠⁠ Access a ⁠⁠free journal planner⁠⁠ Join my bi-weekly Writing and Nature Connection ⁠⁠newsletter⁠⁠ Listen to my collaboration podcast, ⁠Soulful Reawakening EPISODE CLAUSE This episode discusses general nutrition principles and healthy lifestyle tips. It's important to remember that nutrition and wellness recommendations will vary based on individual factors like age, gender, medical history, and specific health goals. If you have any personal health questions or concerns, please seek guidance from a licensed medical professional or registered nutritionist. Do not attempt to self-diagnose or self-treat any health issues based solely on the content of this podcast.

Are you a ‘complex’ female over forty who thinks or feels they need more from their food? In this Writing with Purpose podcast episode, I enjoy an insightful conversation with registered nutritional therapist Alix Tomkinson. Alix is passionate about supporting middle-aged women in navigating the complexities of life with a healthy, balanced diet. She believes it’s not about eliminating foods but understanding how they impact our bodies, internal processes and behaviour. In this episode, we shine a light on: Common deficiencies – why they occur and how to identify them Tuning into our body for positive appetite control Understanding portion control and balance based on lifestyle factors Mindful eating and avoiding distractions to aid digestion The seven fundamentals of weight loss. As a registered nutritional therapist, Alix has helped many women lose weight successfully, even when they thought they never would. She is trained to understand our body processes at the deepest level and how to rebalance them for optimal health. Any imbalance in the body needs to be identified and rebalanced before weight loss or desired change happens. Please connect with Alix on her social media channels to learn more about her health programmes and nutrition deficiency testing procedures. Website Instagram Facebook Testing and products Free download resource: The Secret to Weight Loss at Menopause _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠⁠⁠visiting my links page⁠⁠ Access a ⁠⁠free journal planner⁠⁠ Join my bi-weekly Writing and Nature Connection ⁠⁠newsletter⁠⁠ Listen to my collaboration podcast, ⁠Soulful Reawakening EPISODE CLAUSE This episode discusses general nutrition principles and healthy lifestyle tips. It's important to remember that nutrition and wellness recommendations will vary based on individual factors like age, gender, medical history, and specific health goals. If you have any personal health questions or concerns, please seek guidance from a licensed medical professional or registered nutritionist. Do not attempt to self-diagnose or self-treat any health issues based solely on the content of this podcast. NB: At around 5 minutes into the episode, Alix mentions that the NHS recommends an individual to consume around 10 milligrams of Vitamin D per day. At the end of the episode, she realised the amount should have been quoted using micrograms. According to the NHS, ‘Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.’

How much do you know about your body and what it actually needs for optimal day-to-day performance? In this episode of the Writing with Purpose podcast, I learned such a lot from wellness coach of 26 years, Carol Sinfield. Carol runs Nantwich Nutrition Club in Cheshire, a social breakfast venue that supports people in reaching their wellness goals through nutrition awareness and healthy choices. In this episode, we delve into: Minor diet tweaks that can have a profound impact Understanding body composition and metabolic age Balancing nutrition and protein-rich breakfasts Using high-quality nutrition for disease prevention Mindful grocery shopping Carol has always had health, fitness and wellbeing running through her veins. She’s a former GB athlete who competed on the GB rifle shooting team and was a prior British record holder. In her twenties, Carol decided to leave the NHS Radiology department and focus on her wellness journey before helping others. She dropped a dress size, boosted her energy, and is now fitter and healthier than ever after maintaining excellent results for over 25 years! "To me, coaching others through the wellness journey is a vocation, not a job. I absolutely LOVE what I do, and I always get results!"   Please connect with Carol on her social media channels or email her to learn more about her approach to wellness. Instagram Facebook Email _ _ _ A new episode is released every Saturday at 8 am. Please remember to subscribe, share and leave your thoughts as a review. This generous act helps other listeners find the podcast on their chosen platform and allows me to continue providing valuable insight and resources for you to gain from. Please connect with me on your preferred platform by ⁠⁠⁠visiting my links page⁠⁠ Access a ⁠⁠free journal planner⁠⁠ Join my bi-weekly Writing and Nature Connection ⁠⁠newsletter⁠⁠ Listen to my collaboration podcast, ⁠Soulful Reawakening EPISODE CLAUSE This episode discusses general nutrition principles and healthy lifestyle tips. It's important to remember that nutrition and wellness recommendations will vary based on individual factors like age, gender, medical history, and specific health goals. If you have any personal health questions or concerns, please seek guidance from a licensed medical professional or registered nutritionist. Do not attempt to self-diagnose or self-treat any health issues based solely on the content of this podcast.