[Solo Episode] 33 Lessons I Wish I Knew Sooner

In this solo episode, I share 33 lessons I've learnt at the ripe age of 33. Lessons I wish I knew sooner that would have helped me to feel less doubtful/fearful/overwhelmed, and would allow me to see the world a little differently. It's always a tradition of mine to create a reflective episode around my birthday, and I truly hope this is an episode you can come back to time and time again to extract another tip or lesson on your journey of becoming your best self.If you loved this episode, let me know over on Instagram @helenderbs @thisisrealandrawEnjoy xx

In this episode, I am joined by the exceptionally talented Dr William Townley.Back in August 2023, I had a rhinoplasty surgery after a long 7 year deliberation. Dr Townley was my surgeon of choice, and my experience was so positive that I wanted him to join me on the podcast to share his expert advice on this procedure, to help and guide anyone who is considering this surgery.With extensive international training and a reputation for combining surgical precision with genuine empathy, Dr. Townley is one of the UK’s foremost experts in facial aesthetics. Known for his tailored approach and commitment to natural results, he brings both technical insight and human understanding to every stage of the rhinoplasty journey.Drawing from Dr. Townley’s expertise and my own experience 18 months post-op, we explore the full spectrum of rhinoplasty—from the surgical process itself to the emotional and physical realities of recovery. We talk openly about swelling, healing timelines, and what patients can realistically expect in the months after surgery.We also discuss the importance of choosing the right surgeon—not just based on reputation or trend, but on alignment with your unique facial structure, values, and long-term wellbeing. Dr. Townley shares valuable advice on the right questions to ask in consultations, how to navigate the allure of social media trends, and what to look out for when considering lower-cost options abroad.This episode is for educational purposes only and is not intended as promotional material. Cosmetic surgery is not something that should be considered lightly, and we emphasise the importance of doing the inner work first. Understanding your motivations, building self-worth, and approaching any external changes from a place of self-awareness.You can find more about Dr Townley by visiting his website; https://www.williamtownley.co.uk/ as well as his Instagram: https://www.instagram.com/drwilliamtownley/?hl=en

In this episode, I sit down with Emily English (@emthenutritionist)—a registered nutritionist, No1 Sunday Times best selling author, entrepreneur, and the founder of Epetome—to talk about the journey behind her thriving brand. Emily has built an engaged audience through her motto, Food you want to eat, designed by a nutritionist. and expanded her business beyond content into products, books, and partnerships.We dive into:How she built a strong, recognisable brand while staying true to herselfContent and Business strategy that enabled her to grow to 1.8m followersHow to diversify your revenue streams as a content creator Personal growth, imposter syndrome, and her strive to find balance.If you're a striving content creator or founder looking to grow your brand, this episode is packed with value. If you loved this episode, tag me on IG @helenderbs @thisisrealandraw

In this episode, I sit down with Nicola Gunby—entrepreneur, founder, and CMO of CLIQ, the social networking app bringing real connection back to social media. From launching one of the first beauty tech SaaS platforms (AMB Beauty, later acquired by Revolution Beauty who renamed AMB to MyRev) to now tackling the loneliness pandemic with CLIQ, Nicola has mastered the art of building engaged communities both online and offline.We dive into:The key moments that accelerated her growth as a founderHow she built and scaled multiple startups in different industriesStrategies for brand building, raising capital, and standing out in a crowded spaceThe challenges of entrepreneurship Tips for female foundersFinding balance in the chaos and maintaining wellness as a high performerIf you're a founder, aspiring entrepreneur, or just someone who loves stories of resilience and innovation, this episode is packed with insights. If you loved this episode, screenshot and tag me over on IG: @helenderbs @thisisrealandraw

In this episode, I teach you how to reframe rejection and setbacks into success.With reframing NLP techniques that I use both personally and with my clients to help you view 'rejection' as redirection. A step by step guide to strengthen your mindset when you face 'rejection', and how to pivot."Rejection" is out of our control, but how we interpret it, is WITHIN our control.This episode is effective, efficient and practical, and one that you can come back to if you experience any future set backs.If you love this episode, let me know over on IG @helenderbs @thisisrealandraw

In this episode, we explore the transformative power of acupuncture and holistic care in helping women achieve balance in their lives. Julie Shaw, a highly experienced acupuncturist and women’s health expert, shares her 18 years of knowledge from working with renowned clinics like the Zita West Clinic to her private practices in Soho and South East London.We dive into how acupuncture can address hormonal imbalances such as PCOS, PMS, perimenopause, and fertility challenges, as well as its role in alleviating stress, anxiety, and burnout. Julie explains the science behind acupuncture, its unique benefits for women’s health, and practical steps listeners can take to start their wellness journey.Julie also opens up about her personal struggles with imposter syndrome, self-confidence, and her relationship with food after competing. She shares how these experiences have shaped her compassionate approach to wellness and resilience.If you’re curious about how acupuncture works, seeking solutions for hormonal or stress-related challenges, or looking for inspiration to take the next step in your wellness journey, this episode is for you.Tune in for practical advice, raw stories, and insights into achieving balance and resilience through holistic care.Follow Julie:Instagram: @julieshaw_pureelitepro | @thisiswholeWebsite: www.whole.me.uk

today, we’re diving into the fascinating world of communication with none other than Amira Mansour—also known as The Communication Expert. Amira is a coach, speaker, and podcast host who helps people create happier, healthier relationships by mastering the art of communication.In this episode, I’ll take you behind the scenes of how Amira and I first crossed paths before we jump into her incredible journey from the corporate world to becoming the go-to expert she is today. We’ll uncover the communication challenges she faced, the lessons she learned along the way, and how those moments shaped her mission.Here’s what we’ll be diving into:Amira’s Journey: From Corporate to Communication ExpertAmira opens up about her career pivot, the communication mishaps that taught her the most, and the tools she’s developed to help others avoid them.The Power of CommunicationWhy is communication such a cornerstone of both personal and professional success? We’ll explore how to harness it to elevate your career and create deeper connections.Boundaries: The Ultimate Communication ToolFrom saying “no” to extra workload at the office to setting boundaries in dating, friendships, and family relationships, Amira shares practical tips for making your needs known—especially for introverts and “shy girls.”Navigating Conflict with GraceHigh emotions often lead to messy conversations. Amira walks us through how to manage conflict effectively, identify your fight language, and avoid communication breakdowns.Sliding Door Moments & Breaking FreeWe’re wrapping up on a lighter note, reflecting on those pivotal “what if” moments in life and breaking free from the “good girl syndrome.”If you’re ready to level up your communication game, set boundaries with confidence, and handle conflict like a pro, this episode is for you. Amira’s practical tools and relatable insights will leave you inspired to take charge of your relationships—both with others and yourself.Follow Amira on Instagram: @the_communicationexpertOPENUP with Amira Podcast

For years, I’ve worked with driven, ambitious women who are excelling in their careers—but behind the scenes, many are struggling with overwhelm, burnout, and constantly feeling like they have to push harder. The missing piece? Nervous system regulation. True high performance isn’t just about mindset and strategy—it’s about creating internal resilience so you can operate at your best without sacrificing your well-being.I’ll be sharing:✨ The personal and client experiences that led me to this shift✨ Why your nervous system is the secret weapon to peak performance✨ Practical techniques you can start using today to feel more in control✨ The details of my March workshop on nervous system regulation✨ How to work with me before my official launch in March (and lock in an early-access discount!)If you’re ready to perform at your highest level without the stress, overwhelm, or burnout, this episode is for you.🔗 Apply to Join the High Performers Club🔗 Book in a Free 30 Minute Consultation & Save Money on CoachingDM me at @helenderbs to join the Nervous System Regulation Workshop on March 23rd at 19:00Let’s connect! Screenshot this episode, tag me on Instagram, and tell me your biggest takeaway. @helenderbs @thisisrealandraw

In this powerful episode, I sat down with Team GB sprinter and Commonwealth Games medalist Bianca Williams to explore her extraordinary journey of resilience, motherhood, and advocacy. Bianca opens up about the challenges she faced on her path to elite athletics, the sacrifices required to perform at the highest level, and the determination it took to return to form after becoming a mother.We discuss the pressures of balancing a demanding athletic career with family life, the role of resilience and self-belief in achieving success, and how she found purpose beyond the track through advocacy and her charity, 4TheVoiceless. Bianca also shares her deeply personal experiences of navigating racial injustice, how they’ve shaped her as a mother and role model, and the lessons she hopes to pass on to her son.Whether you're an aspiring athlete, a parent balancing ambition and family, or someone seeking inspiration in the face of adversity, this episode offers real and raw stories, practical advice, and insights into perseverance and growth.Tune in to hear Bianca’s inspiring story and the wisdom she’s gained on her journey!Follow Bianca here:Instagram: @biancaawills

In this episode, we dive into an inspiring journey of transformation—from the fast-paced corporate world to a fulfilling life in wellness. Katie shares how experiencing burnout and health challenges led her to discover sound therapy, meditation, and holistic living. We explore the transition from corporate to wellness business owner, the challenges of building a wellness business, and the powerful tools she uses to help others regulate and heal.We also touch on motherhood, the impact of sound therapy on babies, and the personal hormonal struggles that shaped her path. Whether you're navigating burnout, curious about sound therapy, or seeking tips to embrace a more balanced life, this episode offers something for everyone.Tune in for practical advice, real and raw stories, and insights into creating a life aligned with your purpose.You can find Katie here:Instagram: @_Katiewolf | @regulate.wellbeingWebsite: www.katiewolf.co.uk