In this episode, Ali and Laura record for the first time from Ali's beautiful new home! The conversation flows freely across wellness, wine (alcoholic and otherwise!), perimenopause, nutrition, and the small daily choices that add up to big changes. They get real about the challenge of breaking habits formed in childhood, the pressure of feeding a family well on a budget, and why investing in your health is so important.

Key Takeaways

• The dopamine hit starts before the first sip, which means the ritual matters as much as what's in it.
• Healthy eating has to be sustainable, not a quick fix.
• The 80/20 rule works, find the version that keeps you consistent without tipping into obsession or restriction.
• Protein is the missing piece.
• Batch cooking is a non-negotiable for busy people. If you can't grab something healthy, you'll grab something terrible.
• Inflammation and perimenopause are linked. Knee soreness, water retention, stiffness getting off the sofa, these are signs worth paying attention to.
• Scan before you buy. We think we're making healthy choices but the ingredients tell a different story.

Books, Apps & Tools

We are not paid for recommendations but love shouting out about the things we love, the people that have helped and what works for us.

Ivy App — Scans food barcodes and scores products 0–100 on how natural and unprocessed they are. A real eye-opener (toasting waffles scored ~30; linguini pasta scored 100!). More info here.

Yuka — Similar food scanning app, also worth checking out. See more here.

Elevate Collagen — Marine collagen with Vitamin C, taken specifically for joints and knees. Ali noticed a difference within 3 weeks (full benefits at 12 weeks). Here is more info.

Creatine — Recommended for muscle recovery, energy, and joint support — particularly relevant during perimenopause. Lots of brands available but Laura uses Raw Sports version.

People

Steven Bartlett / Diary of a CEO — Podcast episode specifically covering creatine and its benefits. Worth a listen if you want to go deeper on the supplement side of things. Find on Spotify, itunes and Youtube.

Tonic Health — Content creator who breaks down food labelling, processed ingredients, and what's actually in your supermarket staples. Worth a follow here.

Laura's Personal Trainer Naomi— Works with Ali on both training and nutrition; uses a daily food photo check-in with personalised feedback on protein, balance, and choices. More info here.

Recipes Mentioned

Banana pancakes

Cottage cheese pancakes

Protein porridge

Chocolate cottage cheese mousse

Peanut butter bars

Three-bean chilli

Note: This episode's recording cut out two minutes before the end, and a second full episode recorded the same evening was lost due to microphone battery failure , gutting, but very on-brand. Stay tuned for the next one.

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In this episode, Laura and Ali go deep (as always!) on what it really means to take radical responsibility, for your healing, your reactions, and your role as a healer or coach. They explore the uncomfortable feelings that come up when we see others doing similar work to us, why comparison and competition trigger us, and what that reveals about our own inner work still to do.

They also get beautifully raw about grief, how it shows up unexpectedly, why there's no timeline on it, and why allowing yourself to feel it fully is one of the most powerful healing tools available.

Key Takeaways

• Every healer needs a healer. Every coach needs a coach. Doing your own inner work isn't optional, it's a duty of care to yourself and your clients.
• Comparison is a mirror. When someone else's success triggers you, it's pointing to something within you that still needs healing, not a reason to compete.
• There's not one pot of success. (Credit: Natasha Bray) Everyone has their own pot, abundance isn't a finite resource.
• Your ego is doing its job when it flags perceived threats. The key is to notice it, acknowledge it, and let it go quickly rather than spiralling.
• Radical Responsibility means taking full ownership of your choices, learning from every path, even when it didn't go the way you hoped, without blame or victim mindset.
• Grief has no timeline. Don't put one on it. Allow it to come when it's ready. Suppressing it only means it surfaces later, often in ways you don't expect.
• Crying is a healing tool. Tears release oxytocin, nature's pain relief. Holding back tears is literally telling your body not to send you what you need.
• Healers who haven't done their own deep work can still help people, but self-awareness of this is crucial.

Books & Tools

We are not paid for recommendations but love shouting out about the things we love, the people that have helped and what works for us.

• Natasha Bray's Heart Healing Cards — beautiful card deck used at the close of every episode. This episode's card: Radical Responsibility. Purchase here.
• The Signs Book by Dr Tara Swart —Purchase here.

People

• Natasha Bray — creator of the Heart Healing Cards; quote referenced: "There's not one pot of success". Connect with her here.
• Victoria Dio — Healer and friend. Connect with her here.
• Dipti — Laura's grief counsellor. Connect with her here.

Connect & Promote

• Laura's sound baths & Heart Healing business — Book now.
• Wellness Toolbox - See more here.
• Ali has been nominated for Coach of the Year as part of the Eon Apprenticeship & Skills Awards — go Ali!

If you need support please use the links below;

Mind Charity UK
https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritans UK
https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email us at intwominds25@gmail.com and we will do our best to help.
Follow us at @intwomindsuk on social media

Follow us at @intwomindsuk on social media

In this episode, Ali and Laura pick up where they left off, diving deep into the toxicity they see in the world around them, from politics and workplaces to relationships and social media, and why doing your own inner work is the most powerful thing you can do in response.

They get candid about blame in relationships, the patterns we inherit, and what it really means to heal. Ali opens up about her divorce, the "97% to blame" conversation, and the profound shift that came from choosing to look inward rather than outward.

Key Takeaways

• Hurt people hurt people. Understanding the wounds behind someone's behaviour doesn't mean accepting it.
• See the 8-year-old in everyone. A powerful reframe: when you look at difficult people as the child they once were, shaped by experiences and pain, it becomes easier to access empathy and forgiveness.
• Doing the work changes everything. We reflect on how personal growth shifted their perspectives on past relationships.
• Blame keeps you stuck. Accepting responsibility (even when it feels unfair) is the doorway to genuine growth and change.
• Intention matters. When communicating checking your own intention helps you act from a place of love rather than reaction.
• Listening is underrated. Many conflicts escalate because people hear the words but not the wound behind them.
• You are still that child. Connecting with your inner child helps you understand your triggers, patterns, and needs.

Tools and recommendations

People

• Angie — Founder of the COGS community- Find out more about events here.
• Lisa — Spiritual coach. You can see her work here.
• Naomi — Relationship coach. You can see her work here.

Tools

• The Wellness Toolbox by Ali Swift. Buy here.
• Ho'oponopono Prayer — A Hawaiian forgiveness practice touched on in conversation: "I forgive myself. I love myself. I thank myself." Used as a daily inner child practice by one of the ladies at the COGS event.

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritans UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email us at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media.

Follow us at @intwomindsuk on social media

We're back, chaotic microphones and all, and we're kicking off the new season with a conversation that's impossible to ignore. The Beckham family fallout has taken over every social media feed, and rather than just adding to the noise, we're using it as a lens to explore something much deeper: what our reactions to other people's pain actually say about us.

From projection and parental fear, to generational silence, forgiveness, and the grief that comes with family estrangement, this episode goes far beyond celebrity gossip. We also get personal, sharing our own experiences with letting go, setting boundaries, and finding peace without ever getting the apology we deserved.

Whether you've been watching the Beckham family situation unfold or you're just trying to make sense of your own family dynamics, this one's for you.

Key Takeaways:

1. Your reactions reveal your wounds — When we react strongly to someone else's conflict, it's often because it mirrors unresolved pain in our own lives. Psychologically, the people we dislike most can reflect the parts of ourselves we haven't healed yet.
2. There are no sides to someone else's story — Whether it's a celebrity fallout or a friend's divorce, we don't need to choose a team. Everyone has their own truth, and that's okay.
3. Money can be a tool of abuse — Financial control is a real and often overlooked form of emotional abuse. Dismissing someone's pain because of their wealth or privilege misses the point entirely.
4. Family estrangement is not a trend — People stepping back from family relationships aren't following a fashion. Increased access to therapy and mental health tools means more people are finally addressing root causes — not performing rebellion.
5. Forgiveness (or acceptance) sets you free — You don't have to forgive to heal, but releasing the need for acknowledgement or an apology can create profound physical and emotional change.
6. Think before you type — Before posting or commenting on someone else's situation, ask: is this going to help anyone? Or am I reacting from my own open wound?
7. Family dynamics are a web, not a thread — Every estrangement or fallout has a ripple effect across siblings, grandparents, friends, and partners. The grief isn't just one relationship, it's many.

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritans UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email us at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media

In this episode, Laura and Ali dive deep into the complexities of anger, accountability, and emotional processing. Through personal stories, including a heated incident at a children’s football match, they explore how anger manifests, the importance of self-awareness, and the value of taking responsibility for our actions. The conversation offers practical tools for managing strong emotions and highlights the journey from reaction to reflection and growth.

Key Takeaways:

• It’s normal to experience anger; what matters is how you process and respond to it.
• Self-awareness and accountability are crucial for personal growth and healthy relationships.
• Apologising and taking ownership of your actions can help repair and strengthen connections.
• Processing anger through exercise, writing, talking, or holistic therapies can be effective.
• Not everyone will give you the closure or apology you seek—focus on what you can control.
• Emotional release is healthy; suppressing anger can lead to anxiety or other issues.
• Supportive friends and honest conversations are valuable for working through difficult emotions.

Tools & Practices You Recommended in This Episode:

• Exercise: Running, going to the gym, and boxing are effective ways to process and release anger.
• Writing: Journaling or writing letters (even if you don’t send them) to express and process emotions.
• Talking: Having honest conversations with trusted friends or loved ones to process feelings.
• Voice Notes: Sending voice messages to friends as a way to release and work through emotions.
• Holistic Therapies: Reiki and other gentle, holistic therapies as helpful for emotional release and processing.
• Self-Reflection: Taking time to reflect on your reactions, apologise when needed, and practice self-awareness.
• Supportive Friendships: Relying on a close, supportive group of friends who can offer perspective and help you process emotions.

Other Recommendations:

• If you are really concerned about your anger or emotional health, we encourage you to seek support from professional services or reach out to us so we can help send you to the appropriate support.

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media

In this episode, Laura and Ali reflect on their recent experiences at a wellness retreat, exploring the impact of self-care, mindfulness, and intentional rest. They discuss the challenges of modern parenting, the pressures of constant digital monitoring, and the importance of setting boundaries for personal well-being. The conversation also touches on the value of investing in retreats, therapy, and other forms of self-care, while addressing common barriers such as guilt, cost, and accessibility.

Key Takeaways:

• Retreats offer a valuable opportunity to reset, reflect, and restore mental and physical health.
• Much of the chaos in our lives can be self-created; changing our mindset and language can help reduce stress.
• Letting go of constant digital monitoring (like school behavior apps) can improve family relationships and reduce negativity.
• Investing in self-care—whether through retreats, therapy, or daily practices—is not selfish, but essential for showing up as your best self for others.
• There are accessible alternatives to expensive retreats, including day events, group sessions, and at-home practices.
• Overcoming guilt and the belief that you don’t “deserve” time for yourself is crucial for long-term well-being.

Tools and recommendations

Tools & Practices:

• Breathwork: Practiced at the retreat and recommended as a tool for stress relief and emotional reset.
• Cold Water Therapy: Highlighted as a core activity at the retreat for its physical and mental health benefits.
• Meditation: Evening meditations and quiet time were emphasized as restorative practices.
• Journaling: Mention of a “five minute” journal/book for daily affirmations, gratitude, and goal-setting.
• Self-care routines: Suggestions to create mini-retreats at home using yoga mats, bolsters, music, incense, and essential oils.
• Group activities: Women’s circles, sound baths, and moon circles as accessible alternatives to full retreats.
• Apps: Breathwork and meditation apps (e.g., “Angie’s app”) are recommended for at-home practice.

Books

• “The Five Minute Journal”

People & Practitioners:

• Angela: Facilitator of the “Ice Warrior” retreats, specializing in breathwork and cold water therapy.
• Rebecca: Provides massages at the retreat and is mentioned for her skill in foot massage.
• Ali: Photographer at the retreat, also mentioned as part of the team.

Other Recommendations:

• Therapy & Coaching: The value of talking therapy, psychotherapy, CBT, holistic therapies (like reiki and sound baths), and wellbeing coaching is discussed.

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media

In this deeply personal and insightful episode, Laura and Ali explore the power of belief in yourself, the impact of family dynamics on our self-worth, and the journey of healing from childhood wounds. Through honest storytelling and therapeutic reflection, they discuss how our early experiences shape our adult relationships, the importance of self-compassion, and the courage it takes to break generational cycles. Listeners are invited to challenge their own limiting beliefs and embrace the possibility of growth and healing.

Key takeaways

1. Belief in Yourself is Foundational: Our ability to move forward and achieve our dreams is rooted in self-belief, which can be rebuilt even after years of doubt or criticism.
2. Family Dynamics Shape Self-Perception: Early experiences, especially with parents, can create lasting beliefs about our worth and lovability—but these beliefs can be examined and changed.
3. Healing is a Personal Journey: Compassion for ourselves and our parents is essential. Understanding their limitations and our own can help us break negative cycles.
4. Acceptance and Responsibility: Accepting the past and taking responsibility for our own healing empowers us to show up differently for ourselves and our children.
5. Challenge and Reframe Limiting Beliefs: By questioning the origins of our self-doubt and practicing self-awareness, we can begin to rewrite our personal narratives.

Tools and recommendations

1. Julie Smith books
2. HeartHealing Oracle Cards by Natasha Bray
3. Affirmations and gratitude

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media

In this episode, Laura and Ali dive into the complexities of Christmas, exploring the joy, anxiety, and emotional challenges that come with the holiday season. They discuss personal experiences of loss, changing family dynamics, financial pressures, and the expectations that can make this time of year difficult for many. The conversation is filled with practical tips, family traditions, and honest reflections on how to navigate the festive period with self-care and compassion.

Key Takeaways:

• Christmas can be both joyful and stressful, especially for those dealing with loss, separation, or changing family situations.
• Financial pressures and social expectations often add to holiday anxiety, but creative traditions (like present games or treasure hunts) can help shift the focus from material gifts to shared experiences.
• It’s important to prioritize self-care: stay hydrated, make time for rest, and don’t overcommit your schedule.
• Social media can trigger comparison and negative feelings—consider unfollowing accounts that don’t serve your well-being.
• Open communication with children and family about what makes the holidays special can help manage expectations and create meaningful memories.
• If you’re struggling, reach out for support—don’t be afraid to ask for help or share your feelings with trusted friends or family.
• Remember, it’s okay if your Christmas looks different this year; focus on what brings you and your loved ones comfort and joy.

Tools and practices

• Staying hydrated (drinking water)
• Making time for rest and breathwork
• Limiting social media use or unfollowing accounts that trigger negative feelings
• Writing down what makes Christmas special for you and your children
• Reaching out to friends, family, or the hosts themselves for support if struggling
• Playing family games like the “present game” or organizing a treasure hunt for gifts
• Using music to boost mood or to help process emotions (including listening to songs that make you cry for emotional release)

If you need support please use the links below;

Mind Charity UK

https://www.mind.org.uk/need-urgent-help/using-this-tool/

Samaritians UK

https://www.samaritans.org/how-we-can-help/contact-samaritan/

Other support is available and if you would like to be signposted to other tools please email is at intwominds25@gmail.com and we will do our best to help.

Follow us at @intwomindsuk on social media