The Emma Guns Show

I my latest Superdrug Beauty Column, I share why the best skincare routine is one that hinges on the 'Core Four'. Four proven active ingredients that protect, hydrate, restore and regenerate your skin and provide the foundation for a truly epic, fool-proof routine. Would you strip your routine back to these four actives?

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I've written about my thoughts on Steven Bartlett's life-ruining alcohol consumption here and my Superdrug column can be found here.

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Have you seen it? Did we need to see it? Miranda Priestly is back but should she have told the town car to 'Go!' instead of making a soft return?

Also in this episode, details of my beauty column in Superdrug. Read my beauty column here: https://www.superdrug.com/emma-guns-may

Ad info: Paid partnership with Superdrug.

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Helen Thorn is a Sunday Times Best-Selling author and comedian who joins me on the show to talk about her new book How to Face Big Change and Come Back Stronger. It's a brilliant and gentle guide, with the help of 50 incredible women, to navigating the crappy things that happy in life without letting you have any less of a good time.

I've always found Helen to be kind, warm and generous and this book, full of advice, wisdom and camaraderie is a book only she could have written. I highly recommend you buy a copy for yourself and for anyone in your life who you think may benefit from its kindness and comfort.

I hope you enjoy the conversation!

EG xx

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This isn’t goodbye, but it is the end of a chapter. In this episode, I’m sharing why I’m pressing pause on new episodes (although there will be some surprise mid-week pop-ups) and taking a step back to rethink the podcast and what I want it to become. I’ll be revisiting and republishing past conversations while I figure out what comes next.

Please do follow me on Instagram and subscribe to my Substack to keep up with everything I'm doing...

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This weekend was all about the Manosphere after I watched Louis Theroux's documentary Inside the Manosphere and read Jack Burke's piece in The Times on Looksmaxxing. Both of these phenomena focus on male-dominated online spaces that veer to the far right with extreme misogynistic and anti-feminist sentiments. They are two pieces of media that really made me think and I've unpicked, in part, why in my latest Substack, which you can subscribe to and read here.

I would absolutely love to know what you think - please do go to the comments section and share your thoughts.

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If you subscribe to my Substack (I love you!) then you would have seen my column about how wellness messaging on products has, in my opinion, gone too far. We are all entitled to create a spa-like experience in our own home but it's my belief that brands latching the benefits of their products onto you taking a moment to yourself is really quite disingenuous. In this episode, I explain why it got me so riled and why we should expect better of brands.

If you've been here a while then you'll know I am often vague when making a point about something contentious. I don't name names and I'm not interested in starting a fight with anyone. However, I break my own rule in this episode when it comes to the lack of reciprocity in podcasting. I was talking to a fellow OG podcaster (someone who also has 10 plus years of podcasts to their name) and we were saying how disappointing it is when you share your platform with someone and they seem indifferent and don't support you back...

Plus. there's a short but sweet update on my fitness and nutrition strategy. Short and sweet because I'm wondering whether too much focus on it is as helpful as I think it is...

Speaking of, this is the episode of Ready To Talk I mentioned in the show.

Please do chat with me and your fellow listeners over on Substack. I'd love to hear your thoughts.

EG xx

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A little white ago I stepped away from conversations about hormones, perimenopause and menopause on this podcast.

Not because women’s health stopped being important, for from it! It was because the conversation became louder, more crowded and, for many women, more confusing than helpful. Conflicting advice, competing experts and endless rules have left many of us wondering what actually matters, and what we should actually do day to day to feel better.

In this episode, I’m joined by physician and bestselling author Dr. Amy Shah to discuss her new book, Hormone Havoc. Rather than another conversation focused solely on treatment or supplements, we talk about the practical, everyday habits that support women through perimenopause, menopause and beyond.

We explore how hormones intersect with modern life, why midlife can feel uniquely overwhelming, and how small, consistent changes around nutrition, sleep, movement and recovery can make a meaningful difference.

This is a calmer, clearer conversation about a stage of life that doesn’t need to be feared, it just needs to be understood.

In This Episode

About My Guest

Dr. Amy Shah is a double board-certified physician specialising in integrative medicine and nutrition. She is the bestselling author of I’m So Effing Tired, I’m So Effing Hungry, and Hormone Havoc, which explores how modern lifestyles influence women’s hormones and how evidence-based daily habits can support healthier ageing.

If this episode resonated with you, follow the podcast so you never miss future conversations like this one. If you want to share your thoughts on this conversation with me and your fellow listeners, subscribe to mySubstack.

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The question I think I'm asked most when it comes to beauty these days is, 'should I be taking collagen?' It sells a good story, doesn't it? Take this daily supplement and all that collagen and youthfulness we're told starts to deteriorate after we hit 30, will be topped up and wrinkles, jowls and sagging will have a much harder time showing up on your skin.

It's all great but where's the proof? Just because we begin to lose our collagen stores as we age, doesn't mean eating or drinking collagen will do the job we think it will. In fact, whenever I have been asked whether collagen is something worth taking, my response has been 'it can't do any harm, but no derm I've spoken to says there's a direct and proven link so, for me, the jury's out'.

Until now...

In this episode, I chat with Maxine Laceby from Absolute Collagen who took a big risk by putting collagen through a gold standard double blind placebo clinical trial. A trial where neither the participants or the researchers know who is receiving the active treatment versus an inactive placebo.

This kind of trial is accepted by medicine as objective scientific methodology that produces knowledge untainted by bias. Essentially, if the trial had said there was no proof of collagen's efficacy, Maxine would have completely torpedoed her brand. However, the results were compelling and she details them in this episode.

We also discuss the newest collagen she has created, Pro Sculpt, designed specifically for people on a 'rapid weight loss journey' in the era of GLP-1s but, as you'll hear, it seems to me that this particular collagen is as relevant to someone on a strength training/body recomp journey as much as it is for people using weight loss jabs.

Let me know what you think. Have you been taking collagen in the 'hope' it works and has this conversation convinced you that your money has been well spent, or are you now going to bite the bullet and try collagen to see if you can notice the difference?

Absolute Collagen Sculpt Pro.

Absolute Collagen Hair Pro.

If you have thoughts, feelings or questions about this episode, please do share them over on Substack.

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Sometimes you just have to be honest with yourself and, when it comes to my latest efforts regarding my diet and training, I have to accept the fact that a seven week plateau is probably a sign that I've found myself doing 'just enough' instead of 'what's required to make change'.

That doesn't mean I'm defeated, far from it. I'd rather be realistic and adjust now than keep going for another six weeks and find myself in the same position. I've given it a fair crack but the science would say, I'm not doing enough (in the episode, I explain why this is actually really valuable data).

Outside of that, I need your TV recommendations. I love my Bravo schedule and I never miss a vlog from Victoria but after enjoying The Night Manager 2 so much, I need a fix of something complicated and delicious to follow to watch.

Please do let me know your suggestions over on substack and make sure you're following me on instagram for all my updates on the podcast, beauty, health, food and fitness.

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I'm still persevering with this new nutrition and training plan but I'm not going to lie, it's not easy. Not to sound like a brat, but without any feedback (read: scale results) it's difficult to believe it's working so, six weeks in, I'm still leaning heavily into hope. I hope this works, I hope the effort will lead to reward and I hope that I am working smarter, not stupider.

There's no escaping that some really dark and frightening things are happening the world right now. Yes, we should all be aware and informed but the fact is, we need a little distraction. Don't take my 'doom scroll' away from me when my 'doom scroll' is such much less terrifying than the actual news, you hear me? What do you think? Is a little distraction just what we all need right now?

And finally, I interviewed Maxine Laceby from Absolute Collagen last week and after tapping out of interviews for a while because the podcast formula of rags-to-riches was so predictable in every chat I had, I am back! Maxine restored and renewed my faith in a format that I adore. My happiest and most rewarding work has always been via interviews and after feeling so inspired by my time with Maxine, I'm booking more guests for upcoming episodes - is there anyone you really want to hear from?

Make sure you're subscribed to my Substack and following me on Instagram to stay up-to-date with my day to day and to chat with me and with your fellow listeners.

Ems xx

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In the previous episode, I talked about how my new approach to diet and exercise - working smarter, not harder - had been a challenge because things got worse before they got better. Many listeners wrote to me asking me to delve a little deeper into this uncomfortable phases so, in this episode, I'm talking about the 'messy middle'.

Forget about the metrics, this 'messy middle' was more about the mental and emotional discomfort that started to show up. After years of being rewarded for control, I let go. I stopped restricting, I stopped over-training, I decided to let go of the idea that doing more would yield bigger, better and more impressive results and what I saw was - nothing.

Actually, not nothing.

I saw all my metrics going in the 'wrong' direction. Did I panic? Of course I did!

Yet, when it would have been so easy to quit, to go back to those old behaviours that had always given me the quick result and felt virtuous in their doing, I held fast and even though I'm still learning and it's not as though I'm through the worst of it, I can now see signs that this new approach, which requires far less stress and strain, might actually be working...

Let's chat about the 'messy middle' over on Substack...

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Right, we're in the hardest part of any change-making - the bit where it gets worse before it, hopefully, gets better. Changing my diet and fitness regime at the same time has meant learning lots of new lessons, perhaps more importantly, unlearning a lot of what I thought be true, and holding on tightly while the turbulence of change has me desperately wanting to 'eject'.

What I keep coming back to is that what worked for me before had stopped working and a new approach is the best way forward. Even though it's tempting to go back to what I was doing before, that would mean getting to the same place I was without any clearer idea of how to get closer to my goals.

Anyway, it's all a bit unsettling, weird and strange after a few years of feeling comfortable and confident in how I ate and trained. I continue to trust I'm on the right path though...

Also in this episode; my thoughts on the Beckham family drama, why the Queer Eye fall out is indicative of a bigger issue and my opinion on GLP-1s that might make you hate me.

Please do head over to Substack to let me know your thoughts. It's where we can all chat about the topics in the show.

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Do you immediately assume that doing less equates to being lazy? More than that, do you feel that if you aren't constantly 'on' that the world will assume you aren't a motivated, successful, go-getter?

Over the last few weeks, I've been a guinea-pig in my own 'what's the worst that can happen if I do less?' experiment and the results, so far, have been surprising. Not least because, truth be told, I have created an identity around going above and beyond, over-delivering and always being poised to pounce on the next idea that to make the decision to absent myself from that sense of urgency has been, dare I say, uncomfortable and unsettling.

Whether a down-shift in perceived effort is a good thing is something only time will tell, but nearly a month into this effort, I can definitely tell you what it feels like to consciously 'do' less and how that has been showing up.

It hasn't been particularly comfortable and, as someone who has also responded to my internal Sergeant Major immediately, to suddenly tell that loud, shouty inner voice 'not today' or 'not right now' has led to a fair amount of low level guilt.

Doing less has felt like choosing laziness.

However, doing less via conscious choice as opposed to apathy has changed the texture of my days - even this soon into the experiment. I'm practising this new, slower approach across work, nutrition and training and my one observation across all three is that I feel far more connected to all my tasks and less knee-jerk and reactive. More on this in the episode.

My main takeaway is that this reframe means I'm no longer living in a state of low-grade urgency and the knock-on effects of that have been pleasing so far...

Have a listen and let me know what you think of this experiment, whether you're trying it alongside me or whether this has made you look at your workload differently. Let's chat in the comments over on Substack...

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Have you been sold a lie?

What if doing more is actually a fast track to achieving less?

You know how it goes, you find more time in your schedule, you've become competent at a certain amount of work and so your instinct is to fill the time gap, add more to your workload and generally max yourself out.

I'm not wrong, am I? Women especially have been targeted by a culture of success meaning a side-hustle, having some sort of brilliant entrepreneurial idea that'll make millions and being able to do everything perfectly in all corners of our lives. Yep, we're all expected to be able to do our own accounts, bake a Bake-Off quality birthday cake with no notice and maintain a fitness regime that requires hours in the gym.

It's. All. Too. Much.

So, in this episode I look at the ways in which you can still get everything done but without the accompanying panic, stress, cortisol spike and general urgency that we've been conditioned to lock into in order to appear, and feel, like we're doing things properly.

Contact me: office@emmaguns.com

Subscribe to my Substack

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It's not that I've been going wrong, as such, but after eight months of effort towards body recomposition, I've had to acknowledge that something wasn't working. I'm not mad or upset because, ultimately, I've maintained my 50lb weight loss. However, if you've set your sights on a goal and after months of effort, you are no closer, it's only sensible to take a look at your output and see what you could be doing differently.

The plot twist here is that my new approach actually feels like doing less.

But, if you don't try you'll never know and as much as this is a huge trust exercise, I am also hopeful that this does work. To be more specific, I really want this to work because if it does then it means there's more than one way to skin a cat (horrible expression, but it's universal) and I can finally let go of the idea that the only way to get to where you want to be is to go at it full pelt until you eventually fall over.

As it turns out, this whole new approach has come at a time when I think I need it most, and not just when it comes to my training, but let me know what you think and if you have any examples where doing less actually got you more...

Follow me on Instagram @emmaguns

Subscribe to my Substack @theemmagunsshow

Email me office@emmaguns

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It's natural to get to the end of the year and assess and appraise the 12 months that have just passed. As someone who has, for a few years now, found the 'new year, new you' and the whole resolutions/manifesting/visualisation/vision board culture borderline offensive AND ONLY TARGETED AT WOMEN, I haven't indulged too much in the idea that I need to make huge changes.

However, 2025 has involved a fair few realisations, epiphanies and general 'what has worked before is no longer working now' and it's become clear that it's time to try a different tack.

But what does that look like and, as someone who has been programmed to do more and just 'up the effort' when you want better, bigger and more results, is it time to embrace an entirely less 'throw everything at it' approach?

I'd love to know what you think of this episode so let me know by DMing me on instagram where I'm @emmaguns, commenting underneath this substack post (and don't forget to subscribe) or emailing me at office@emmaguns.com

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Evy Pompouras.

This episode was originally published in May 2021.

Evy Poumpouras is a speaker, mentor and former Secret Service agent who joins me on the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.

In this episode, @evypoumpouras shares:

•Why avoidance gets you nowhere and it pays to face and address the things in life you find challenging.

•Why so many feel-good habits won’t feel good in the short-term, but it’s the long-term yield that makes consistency and perseverance worthwhile.

•Why her favourite form or instant gratification comes on the shape of a @dunkin Cappuccino Blast.

•Why her evening habits routine is ‘Evy Time’ and is how she can ensure she operates at her optimum.

•Her evening workout, which includes some kit from @onnit and why she loves being strong.

•The benefits she feels from using an inversion table.

•Why cold showers and meditation are part of her post-workout routine.

•The gratitude ritual that allows her to note what has gone well, but also holds her accountable for what hasn’t.

•Why getting outside in the morning is a way to really ‘wake up’ and why getting an errand done first thing leads to greater productivity throughout the day.

•The conversation she had with Marc Bernays-Randolph, the founder of @netflix about success and what makes people successful.

•And much much more…

If you want more of Evy's expertise and insights then her book Becoming Bulletproof is available now.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lily Pebbles.

This episode was originally published in August 2020.

Lily Pebbles is a content creator who joins me to share her feel-good habits and how she stops a bad day from becoming a bad week.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Hannah Ferrier.

This episode was originally published in August 2021.

Hannah Ferrier is a businesswoman and star of Below Deck Me who joins me to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.In this episode, @hannahferrier234 explains: - Why she’s leaning into healthy eating and training, not just because her hens’ party is imminent but because the mental clarity is gives her, especially in lockdown, makes it a great habit. - She’s an all or nothing person and that’s why she loves throwing herself into intense exercise. - How hydration makes her feel so good and how she can easily drink three litres a day. - Why she loves to incorporate a ‘cheat day’ into her healthy regime. - How she and her partner have made weekdays no alcohol days. - Why working on superyachts meant she acquired a taste for the finer things in life. - Why cuddling and sniffing her baby daughter, Ava, brings her such joy. - How she may have left yachting but creating a coaching business with Ocean International helps her keep her toe in, so to speak.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Alex Light.

This episode was originally published in Nov 2020.

Alex Light returns to the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.

During our conversation @alexlight_ldn reveals:

•The importance of good sleep on how she feels.

•The role music plays in her day and why a session on the piano can clear her head.

•The power she finds in being organised and organising.

•The joy that can be found in makeup and skincare.

•Why therapy is the most positive thing she has done for herself and why she’d recommend it to anyone.

•Plus, the distraction to be found in a good session of reality TV.

To join the closed Facebook group for the podcast click here >> The Emma Guns Show Forum.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Ruth Crilly.

This episode was originally published in April 2021.

Ruth Crilly is a writer, content creator and model who returns to the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.

During our conversation @ruthcrilly reveals:

•Why walking is essential for feeling good, clearing her head and putting life into perspective.

•The joy of some time alone with a magazine and cup of herbal tea. 

•The ceremony and ritual of a daily bath for winding down and putting a full-stop on the day.

•The joy of Mint Magnums and what her special edition Magnum would be if she ever became their spokesmodel.

•Why taking a step back from social media is often a good move for your mental health, and the changes she’d make the platform to make users feel good.

•The distraction of time spent on Right Move, even if you have no intention of moving, and much more.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Nadine Baggott.

Nadine Baggott joins me on the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.

As you’d expect from Nadine, these habits are practical, honest and there is absolutely no sugar-coating whatsoever. To quote one of Nadine’s favourite films, ‘buckle up, it’s going to be a bumpy night’. 

During our conversation @nadinebaggott reveals:

•The benefits of having pets and the rewards the act of loving and caring for them gives.

•The dangers of externalising your power.

•How to make lists, but lists with real purpose that create action.

•Why it’s important to find pleasure in small things.

•The dangers of being around miserable and/or narcissistic people and why @drramani youtube is a good source for sussing that out.

•Why getting outside is vital for physical, mental, and emotional health.

•How music can play a vital role in setting your mood and making you feel motivated.

•Why @beyonce Lemonade played a crucial role in helping Nadine navigate a challenging time in her own life.

•Why it’s so important to have hope and something to look forward to.

•The friends she has surrounded herself with and what they all have in common and why they are such a positive network of trusted connections, and much more...

Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Leanne Hainsby.

Leanne Hainsby is a UK @peloton instructor who joins me on the podcast to share her feel-good habits, the strategies he uses and recommends to make sure every day is a good day.

In this episode, @leannehainsby shares:

•Why exercise is such an important focus in her day - and not just because of her job.

•How she’ll choose exercise based on what her mind, body and soul really need that day.

•Her love of music and how no day is complete without it.

•How she uses music to amplify her exercise sessions.

•Why it’s so important to stay hydrated.

•How being hydrated makes her feel good and how being dehydrated makes her feel bad.

•Why decluttering a couple of times a year feels so incredible.

To find the full, unedited episode simply click the link in my bio or type ‘The Emma Guns Show’ into your preferred podcast platform.

As ever, I’d love to know what you think whether that’s in the comments below, on DM or via email. I make this podcast for YOU and if there’s anything you’d like to hear on this subject, or any other, please feel free to let me know.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lucy Pinder.

Lucy Pinder is a model, actress and podcaster who joins me to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day.

In this episode, @pinderpix explains:

•Why it might be predictable but there really is something to be said for the way exercise makes you feel, not just physically but mentally and emotionally too.

•How she's come to appreciate the broader benefits of exercise being more than just how it can make you look.

•The power of sleep and why getting good sleep is so valuable in helping her feel good.

•Why she loves reading and has made it part of her wind-down routine.

•The feel-good value we can get from the arts.

•The joy and predictability of indulging in a cosy, comforting film - especially one you've seen before.

•Friendships and how surrounding yourself with people with whom you can truly be yourself is one of the best feelings out there.

•Investing in friendships and connections and how vital that is for one's own sense of self and belonging.

Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lorna Luxe.

This episode was originally published in July 2021.

In this episode, @lornaluxe and I discuss:

•The joy of staying in bed and why the narrative of getting up early somehow equals success isn't true.

•Why switching off devices, as advised by Marie Reynolds, has been a quick way to maximise sleep in the Luxe household.

•The Tony Robbins technique that helps Lorna prime every day to be a good day and why it receives her glowing recommendations of 'I'll tell you what, it's belting!'

•How food is something she uses to make herself feel-good after depriving herself a lot in her 20s she feels now, in her 30s, that she's found a balance.

•The IGTV Callie Thorpe posted that has transformed the way she preps her food every week.

•Why skincare and haircare are quick and easy ways to invest some time and care in yourself and why beauty as self-care can be a five-minute job and doesn't mean 'full-on masks, massages and all that jazz

•Plus we also go off on a major hair loss tangent as we both started seeing trichologists at Philip Kingsley at about the same time in 2020 and have seen impressive results.

•Plus, I also quiz her about airplane hygiene and what she does and doesn't recommend you do on planes as a former cabin crew.

During this conversation, we also mentioned: the I Am Not Your Guru documentary on Netflix Dusk bed linen and Mela Silk bed linen.

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Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. First up, Caroline Hirons.

This episode was originally published in March 2021.

Caroline is a best-selling author, skincare expert, businesswoman and consultant who admits that while she doesn’t struggle with feeling down, she does have a series of habits that set her up for a great day. 

During our conversation @carolinehirons reveals:

•How and why she developed a ‘let’s just get on with it, shall we?’ attitude.

•Why she has surrounded herself with ‘no’ instead of ‘yes’ people.

•The power of a good playlist for helping her sail through her to-do list or get a task done.

•How her family ground and centre her.

•Why the day doesn’t begin until her bed is made.

•Her ‘wallpaper’ of SVU, Oprah and anything familiar.

•Why she’s so good at multi-tasking.

•Why you NEVER come for @oprah, and much more…

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If you've been with me and this podcast for a while, you'll know that a lot has happened in the nearly 10 years I've been publishing the show. Back in 2016 I was a very different version of myself; bruised from broken friendships, toxic workplaces and a type of slow erosion of myself caused by a rainbow of life's experiences.

I was chatting to a friend recently during a road trip about how life can sometimes feel as though it kicks you when you're down, how the pain of broken friendships is sharp, hideous and heart-breaking and she made the comment that she didn't want these experiences of make her 'hard-hearted'. Now, while I might have had one ear on her and one ear on the sat nav, this cut me to the quick. As much as I like to think I've made huge progress and am no longer a soft-hearted, easily bruised person, I had to ask myself, 'have I become hard-hearted'?

I don't want to have sharp edges and a brittle exterior but in becoming better able to deal with life, have I lost the parts of myself that made me soft, warm and able to trust and love?

Please stay in touch!

Email me at office@emmaguns.com

Follow me on Instagram where I'm @emmaguns

And make sure you're subscribed to my Substack where I'm @TheEmmaGuns Show

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For a little while now, I've been feeling professionally frustrated. I am, as a reminder, a journalist who has specialised in health and beauty and interviewing. However, the landscapes within which I've worked for nearly 25 years have changed so drastically that it can sometimes feel as though you're always on the back foot. In the past 12 years, I've gone from being a print journalist to embracing social media, podcasting, video and now Substack and the need to be constantly aware of what the next big thing might be means one thing can fall by the wayside - quality.

Luckily, I've been struck down by a virus over the last week, which has given me the space and time to actually take a look at what I'm doing, what I think I should be doing differently, what I'm doing too much of and what I'm not doing enough of. The main takeaway though has been how constantly going back to the drawing board and trying to reinvent the wheel is draining, overwhelming and exhausting. No wonder I have professional fatigue.

So, for one last time I'm going to go back to the start and figure out what I want to create but I'd love your input too. What do you miss? What don't you see enough of? What do you want more of? What mistakes am I making? (braces self)

In an age where everyone is a content creator, how do you think I should stand out?

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Let's talk about the different kinds of exhaustion, from the emotional and mental fatigue that comes from life's sudden curve balls to the physical strain that can flatten your energy reserves even when everything else feels pretty steady.

For me, 2024, brought a sudden, sink or swim situation that left me emotionally depleted and mentally drained. I managed to appear, in fact I wanted to appear 'fine' to the outside world and somehow managed just that. Recently though, a short virus flipped everything on its head. My mind was clear and calm but my body was limp.

In this episode, I explore:

Let's face it, we've all been there and it can be rough, but we're all human and we all have limits.

If you're going through your own version of tired right now, I hope this episode helps you feel a little more understood, or at least a little less alone.

Get in touch:

Email: office@emmaguns.com

Read my Substack

Follow me on Insta.

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‘Tis the season of excess and, for many years, I would fall head-first into trays of canapés, tubs of chocolates and large bowls of steaming hot Christmas pudding and custard. It's the time of year when food is everywhere and it's as though we've been given license to loosen our belts and enjoy as much as possible. Which is fine, of course, unless you struggle with over-eating, binge-eating, weight management or just lose yourself in all the tantalising delights of festive far and find yourself feeling low, sluggish and regretful come January.

I've come out of plenty of festive seasons many pounds heavier, feeling rubbish and ashamed that I couldn't just, well, stop. And yet, after completely recalibrating my relationship with food, I now enjoy it more than I ever did before. I know what I like, I know my indulgences and I also know what makes me feel good and what keeps me on track with my health and fitness goals.

So, in this episode, I share how I’m approaching the festive season now that I’m someone who genuinely loves food, but no longer lets it control me. I talk about:

This isn’t about being good or restricting, it’s about staying connected to yourself in a season designed to pull you away from your own instincts.

Substack: The Emma Guns Show

Instagram: @emmaguns

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This week, I’m diving into a fascinating piece of research I spotted in The Week;a meta-analysis of 82 studies from University College London looking at how physical activity affects menstrual pain and PMS. The findings are striking: women who move less have a 67% higher risk of painful periods and a 22% higher risk of PMS symptoms.

But this episode isn’t just about the data, it’s about how it intersects with real life. I’m sharing my own PCOS story, from being diagnosed at 17 and barely moving, to being 47, active, and experiencing far fewer symptoms. We’ll also unpack the confused (and sometimes misleading) world of cycle-syncing advice online, including what’s genuinely helpful and what’s been oversimplified by social media.

Plus, I’m talking about the growing role of GLP-1 medications like Ozempic and Wegovy: where they can fit into women’s hormonal and metabolic health, and why it’s not a choice between medication or movement. For many women, the two work beautifully together.

Whether you experience period pain, PMS, PCOS, or you're simply curious about how movement and hormones overlap, this episode is all about giving you tools, not rules. Think of it as a realistic, compassionate look at women’s health, packed with evidence, lived experience, and nuance.

In this episode:

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Creatine isn’t just for gym bros and bodybuilders, it’s one of the most researched, safest, and most effectivesupplements for supporting strength, energy, and brain health.

In this episode, I break down a brand-new study that found women in perimenopause and menopause who took a small daily dose of creatine saw faster reaction times, better cholesterol levels, and even a 16% increase in brain creatine.

We’ll cover:

💪 Why creatine matters for women over forty

⚡ What ATP is, and how creatine helps your body make more of it

🧠 What the latest science says about brain and bone health

🥄 How much to take, which form works best, and when to use it

✅ My own four-year experience with daily creatine use (and what I’ve learned through The EC Method with Emma Storey-Gordon and Chloe Madeley)

Whether you’re in perimenopause, postmenopause, or simply want to age stronger, this is your guide to understanding one of the most underrated supplements out there.

🎧 Listen now, and discover why one small scoop could make a big difference.

This is the Creatine Monohydrate I take.

Mentioned in this episode:

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This week, I’m talking about food noise... That constant chatter about what, when, and how much to eat. The kind that has you circling the kitchen even when you’re not really hungry.

I share how a simple early dinner (yes, an enormous salad out of a mixing bowl) completely quieted the noise in my head, and what that moment taught me about feeding myself properly instead of fighting myself.

As someone in recovery from binge eating disorder, I also touch on how GLP-1 medications like Ozempic have changed the conversation around food noise, and what it’s like to re-learn peace around food without them.

It’s about nourishment, compassion, and remembering that healing isn’t linear, but it is possible.

🎧 Listen for:

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Have you noticed that success has started to look… uniform? The slick-back bun, the gold hoops, the structured blazer, and the calm, composed tone of someone who’s perfectly 'aligned'. In this week’s episode, I look at how ambition has become an aesthetic, how this new era of women is blending success with balance, and what that says about the pressures we still carry.

From the 1980s dream of 'having it all' to Gen Z’s obsession with boundaries and self-care, I explore whether this polished image of success serves us or simply hides the work still happening beneath the surface.

It’s not a critique as such, more a reflection on what success really looks like when we strip away the uniform.

🎧 Listen for:

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Recently, we talked about how wellness has become performative. How it was more about looking serene than actually feeling or being it.

This week, I’m taking that idea further. Because wellness isn’t just performative, I think it has become exclusive. It’s a club with an unspoken dress code, a price tag, and a very specific aesthetic.

From £300 yoga mats to Alo tracksuits and the sacred Stanley cup, the modern wellness world isn’t about health, it’s about belonging. We’ll talk about:

This isn’t a takedown of self-care, it’s a reality check on what wellness culture has become: a glossy performance that often leaves people out.

Maybe real wellness isn’t something you can buy, post, or prove.

Maybe it’s the small, unfiltered things that actually keep you human.

🎧 Listen now for a wry, honest look at the business, aesthetics, and quiet absurdities of modern wellness culture.

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📰 Substack https://emmaguns.substack.com/

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Worry can be motivating. It can be a driving force that spurs you into motion but then worry can also bring you to a sudden and grinding halt. In this episode, I talk about what happens when worry tips from useful to paralysing, and how I’ve been learning to worry less and act more.

I explore:

A calm, honest reflection on overthinking, stillness, and quiet courage.

Listen wherever you get your podcasts, or read more on Substack: https://emmaguns.substack.com/

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This week, I did something I’ve never done before - I walked out of a sound bath halfway through. Then I went to a breathwork session that felt eerily like a cult. Both experiences made me realise how far modern wellness has drifted from its purpose.

In this episode, I unpack why so many wellness practices now feel performative rather than healing; more about being seen to be “working on yourself” than actually feeling better. I talk about the way movements like clean eating and body positivity started as genuine acts of self-care, only to be hijacked by branding, aesthetics, and algorithms.

What happens when wellness becomes performance? And what would it look like if no one could see it?

Connect with me:

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📰 Substack https://emmaguns.substack.com/

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On my last trip to San Francisco, something unexpected happened: I didn’t get jet lag. Normally, I’d spend the first few days wide awake at 3 a.m. and desperate for a nap by lunchtime — but this time, my body adjusted almost instantly.

In this episode, I share the two surprisingly simple things that made all the difference: moving my body and drinking chia seeds. We’ll talk about why exercise acts like a reset button for your internal clock, how chia seeds can keep you hydrated and regular while travelling, and the three “anchors” your body uses to sync with a new time zone — light, movement, and meals.

Plus, I share practical, easy-to-remember travel habits that genuinely make you feel human again:

Whether you’re crossing continents or just hopping time zones, this episode is your quick, no-nonsense guide to beating jet lag without expensive supplements or rigid routines.

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Failure. We all fear it, but what if it isn’t the end? What if failure is the secret ingredient to resilience, confidence, and real personal growth?

In this episode of The Emma Guns Show, I explore why failure doesn’t have to derail you and how to use setbacks as stepping stones. Whether it’s in your career, relationships, or personal goals, learning how to fail well is the ultimate self-development tool.

Here’s what you’ll hear in this episode:

✨ This episode is for you if:

Failure isn’t fatal, it’s formative. And once you stop being felled by it, you’ll see that every setback carries the seed of progress.

Resources & Links:

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Polly Vernon has written the most incredible book and, if you are a woman, you should probably read it. Sooner rather than later. In this episode, Polly and I discuss the female body in all its weird, wonderful and miraculous ways and how getting to know it better is a wonderful journey on which to embark.

How the Female Body Works by Polly Vernon is available now.

Follow and subscribe to Polly over on Substack -- Broad with Polly Vernon.

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Of all the podcasts I’ve ever recorded, it’s this one with motivational speaker, celebrity therapist and pioneering hypnotherapist that has generated the most feedback from listeners saying ‘this conversation changed my life’. 

Indeed, when I left Marisa’s house, I immediately bought all her books from my parked car and devoured all of them in a matter of days. 

Marisa uses her various skills to help people become ‘unstuck’ from the patterns that cause stagnation, frustration and in action. And, while you might think this would involve deep work, some of her observations and techniques can be quick and easy to apply. It’s why her technique has been dubbed ‘rapid transformational therapy’. 

At the core of her messaging is this idea of ‘being enough’ something which many of us don’t feel as has almost becoming a belief that we just aren’t good enough. Marisa explains how to untangle that untrue belief and move forward believing that you are not only enough but you are worthy.

This conversation was originally published in 2017.

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I'm reading two snippets from the internet to you today. One, from the brilliant Holly Tucker about podcasts and why she believes they are so strong as an audio-only medium and secondly something I read on Substack about how to properly relax. I'd love to hear your thoughts on both of these.

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It’s handy to look on the bright side of life, right? Who doesn’t love an optimist? But, what if by always looking for a fix or the silver lining, you’re actually invalidating perfectly reasonable and logical emotions.

More than that, what if being positive is actually making you toxic?

In this conversation with Whitney Goodman, the radically honest psychologist, we explore how always being hopeful or trying to be helpful can actually be confusing and dissatisfying.

It’s something we’ve seen creep into our vocabulary more and more with things like manifesting, but actually all this ‘looking on the bright side’ can make you vulnerable to failures and make you wonder what you’re doing wrong. 

Fear not though, in this conversation, we explore some valuable tools to help you eradicate toxic positivity, the ways in which you can be helpful and constructive and why a little negativity isn’t actually a bad thing…

This conversation with originally published in 2022.

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Sure, I may be a little late to the party on this one but when Rylan Clark spoke about immigration on This Morning, why did no one in government use the opportunity to state facts and finally put to bed some of the falsehoods and misconceptions around asylum seekers and immigration? I'd love to hear your views on this.

Also, why are women so judgemental about what other women eat? And I'm being specific here because it's a women-on-woman crime...

This is brilliant feature Polly Vernon wrote on the subject that you may find interesting.

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Raphael Rowe has every right to be the most bitter man in Britain. Convicted for a crime he didn’t commit, despite eye-witness evidence that couldn’t have possibly put him near the scene of the crime, Raphael spent 12 years in prison with no hope of parole. 

While his story is jaw-dropping, it’s actually Raphael’s resolve, how he maintained hope and how he has been able to make peace with what happened to him and more forward positively. 

If you listen to our conversation, you can’t hear an ounce of hate, regret or bitterness in his voice and I wonder if I’d be able to be the same if I had walked in his shoes. Could you?

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You could be fooled into thinking Keeley Hazell’s memoir, Everyone’s Seen My Tits, would be a nostalgic romp through the Noughties, featuring salacious gossip and saucy behind-the-scenes insights from a time when the Red Tops - the tabloid newspapers - loomed large. 

What you actually get is a soul-bearing account of what it was like to grow up in a tough environment, both behind closed doors and on the streets of South East London, navigating revenge porn before people really knew was revenge porn was and what it was like to have the world open up to you in ways you could have never imagined only for the way you’d made that happen be the reason that all the doors you wanted to open, seemed firmly locked to you.

As soon as I started reading Keeley’s book, I found it a challenge to put it down. I was hooked. I was stunned by the honesty and, more than once, was waiting for the bit at the end of the chapter where she either apologised for her feelings or somehow minimised them to make her real feelings more palatable for an audience. Spoiler alert - that moment never came. 

And it was this that made me admire her and enjoy the book even more. She welcomed me, the reader, into her circle of trust. 

So, I couldn’t wait to interview her and, as you’ll hear, she’s as unedited and unreserved in person as she is in the book. 

Buy Keeley's book here: Everyone's Seen My Tits.

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I recently stopped watching TV in the mornings, and it surprised me how much calmer and more spacious my day felt. It made me realise how many little habits quietly drain our time and attention, often without us noticing. In this episode, I’m exploring the hidden ways our hours get pinched, and sharing small, gentle swaps that can help us feel like the day belongs a little more to us.

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The world feels pretty divided right now, doesn’t it? I’m convinced the mere fact so many people feel comfortable listening to music without headphones on public transport is a sign of the apocalypse.

When it can often feel as though we’re surrounded by conflict, injustice and hatred, we are all people who fundamentally want the same things. That’s what Anjali Kumar discovered when she went on a search to find God. In her book Stalking God: My Unorthodox Search for Something to Believe In, she stumbled across something truly fascinating about what human beings want, need and desire. 

How she came about this was, as you’ll hear in our conversation, a happy accident but it was the beginning of a truly inspiring journey.

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On a global scale, we can probably all identify that people such as Donald Trump and Meghan Markle polarise opinion to such an extent that they are the subject of millions of social media posts, podcasts, Youtube videos and media column inches.

But what about your regular local emotional vampire? The friend, colleague, neighbour, acquaintance who somehow manages to occupy your thoughts, always be front of mind and somehow manipulate you without being anywhere near you.

In this episode, I ask if someone is living rent-free in your head. (Quite possibly) Plus, how you can break their spell and focus on the people who deserve your mental, emotional and physical attention.

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Recently, I’ve had a few of those awful dark nights of the soul. The ones where you can’t sleep because your brain is on that setting where it’s showing you all the mistakes you’ve made, all the things you did and are doing wrong and all the ways in which you are screwing up. Spoiler alert - your thoughts are not facts.

However, that’s not to say that life’s experiences don’t all add up to series of lessons and while it can be unpleasant to revisit the parts of yourself riddled with error, that can often be where you find the really helpful, enlightening and magical stuff.

I was on the brink of being drowned by my negative thoughts when I remembered my conversation with Daniel Pink. You may have heard him on one of the many huge podcasts lately, but back in 2022, Daniel and I unpicked the many ways in which regret leads to growth. It was a helpful conversation then and I believe it is just as helpful now.

Don’t fear regret, embrace it. It might be an unconventional view, but it sure beats staring at the ceiling at 2am feeling rubbish about yourself…

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In this week’s Bullet Points, I take a look at the incredible ‘come back’ of Lindsay Lohan. She once was troubled but now she’s the most poised star you’ll find on a red carpet. It struck me that no one is asking about what happened for her to be able to come back from the brink and that perhaps, because she’s now arguably more beautiful than she’s ever been, that’s enough for people to assume she’s well and fully recovered. 

Also this week, how I’m sad about the demise of And Just Like That, despite everything I’ve said. Why the Idaho Murders, which were brilliantly covered here on Redhanded, got under my skin and a little trailer swap with my friends over at the Straight Up podcast. 

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In response to the article I wrote in The Times about whether I was daft for not using skinny jabs to lose weight, I thought revisiting my conversation with Johann Hari about his book Magic Pill, which extensively researched the benefits, limitations and risks of GLP-1 Agonist drugs such as Ozempic, Semaglutide, Wegovy and Mounjaro.

Johann is thorough and meticulous in his research and this interview, originally broadcast in 2024, was before weight loss drugs became as mainstream and as widely prescribed as they are today.

One of the experts Johann interviewed during his years of research, stated that the cultural impact of GLP-1s was as significant as the smart phone. At the time, it seemed like a very bold statement, but in the year since we spoke, I think it's hard to argue that they haven't completely changed the way we talk about weight, weight loss, diets, food and more...

I'd love to hear your thoughts on this episode. Email me at office@emmaguns.com or Subscribe to my Substack and join the chat there.

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Yes, you read that right... Ok, maybe not 'defence' but I'm curious about the wider social context and why it is that this person, at this time has generated so much interest and intrigued when porn has lived so comfortably out of public view.

This is the brilliant piece in The Times by Janice Turner that's well worth a read for the wider context of this 'phenomenon'.

📧 Contact me:

office@emmaguns.com

👓 Read me:

Subscribe to my Substack: https://emmaguns.substack.com/

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I wrote 'I Regret not Taking Ozempic' on my Substack and after the HUGE response, I thought it'd be prudent to revisit this conversation with the addiction, parenting and relationship expert Mandy Saligari.

In it we discuss the complicated relationship we can have with food and our bodies. Whether it's food addiction or something a little more complicated and why a distorted relationship with food can also show up in how you manage love and money...

📧 Contact me:

office@emmaguns.com

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In this episode of Bullet Points, you can join me on the rollercoaster of cutting my own fringe, plus why I've decided to put a paywall on my Substack. Yep, I've been writing and posting on my Substack for free and as someone said to me recently, 'how are people going to know your time and effort are worth anything if you're constantly giving it away for free?'

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Anxiety is a huge subject yet it's only really in recent years that we've started to accommodate as a very natural and normal emotional state. In the past, being anxious might have been seen as not being able to cope, being sensitive or needing to 'buck up' and 'get on with it'. In fact, you could argue that the world has gone from being fairly intolerant of it to being hyper aware of it.

Dr Tracy Dennis-Tiwary is an expert on the subject and has written an excellent book Future Tense: Why Anxiety is Good for You (even though it feels bad) and it makes an excellent case for reframing your anxiety so you can use it to your advantage.

This conversation was originally recorded in 2022.

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I've just finished reading The Courage to Be Disliked by Ichiro Kishimi and Fumitake Koga so thought this Bullet Points could be a book review of sorts. I've summarised what I think they key takeaways are and how I think it can be helpful and if you'd like to me to do something similar/the same for another book, let me know by emailing me at office@emmaguns.com

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I had a huge response on Instagram when I shared the best information I’ve ever heard when it comes to why protein is such an important macro nutrient. For that reason, I thought I’d share it with you again in case you missed it first time around.

Right now, you can’t move for protein printed across most food packaging. Even chocolate bars have got in on the action, producing ‘high protein’ varieties of their sweet snacks to try to sell them as a key component of a healthy, balanced diet. How can this be junk food when it contains protein?

What’s the truth? 

In 2021 I interviewed Dr Gabrielle Lyon, a double-board certified family physician trained in geriatric nutritional sciences who focuses on skeletal muscle to support longevity. 

It was her work with geriatric patients that highlighted the importance of maintaining lean muscle in order to live well into older age and to avoid a plethora of health issues.

The fact this conversations pre-dates the obsession with protein adds, I think, real value to Gabrielle’s expertise because it was long before every ‘health expert’ was talking about protein on podcasts. 

This conversation actually fundamentally changed how I eat and, since we spoke, I’ve been focusing on a high protein diet for all the reasons she describes during this conversation - not least to get lean while building muscle.

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It's all been a bit much lately, to be honest. Turns out, a 'sorry we missed you' notification on a day when I had WAITED IN ALL MORNING was the straw that broke the camel's back.

The real lesson here is that I need to refresh my coping mechanisms because something as trivial as missing a delivery, albeit for a replacement internet router because my one inexplicably gave up a few days ago, shouldn't be the thing that makes me cry.

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We're back with the a Bullet Points episode because I've just watched the news and some reactions to the Sean Combs case have left me, well, confused. Are we so blinded by celebrity that abandon common sense?

Listen to the two episodes on this case from Redhanded here: Diddy Part 1 and Diddy Part 2.

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I spoke about this over my Substack this week but, my word, the new series of And Just Like That has made me feel really scared about getting older. What happened to the dynamic, powerful women from Sex and the City - I want them back!

Also, my latest weight loss update is one I wasn't expecting. The pump from the gym feels great but after weeks of feeling leaner, it's surprising to feel swollen all of a sudden.

Oh, and some incredible beauty finds:

Self Glow by James Read

Yepoda Porefect Pads

Lisa Eldridge Desert Gleam

Ziip Halo.

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I've been on my travels, have had some bizarre but quite insightful messages and have been humbled by the weights room in the gym this week...

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Joining a Gym, Tittle-Tattle & Wild Swimming | The Emma Guns Show

🏋🏽‍♀️ This week marks a new chapter in my body recomposition chapter. After training with my friend and coach, Emma Storey-Gordon of The EC Method fame, I decided it was time to hit 'diesel mode' and join a gym. I've achieved LOADS with dumbbells in my living room, but to really see and feel those gains, I felt it was time to get to the gym, use the machines and start lifting more with a wider selection of weights. Who's with me?!

👹 I knew discussing diet, fitness and weight loss would invite criticism and nastiness but this episode marks the last time we'll talk about it. From now on, it's block, delete and move on.

🏊🏽 I went on the most incredible trip with OSKIA last week and, among other things, went wild swimming, which was an absolute revelation.

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This episode is brought to you by a migraine. If it feels all over the place, it's because I'm all over the place today thanks to a humdinger of a migraine that's left me feeling like a slightly lopsided, cloth-tongued, weepy-eyed wimp.

With that said, there are things to discuss. Such as the reaction to my weight loss, why I want to defend Jeremy Clarkson and why being slightly 'perfect' online gets more engagement. From the woman who this afternoon posted a 'fashion' reel on Instagram with smudged eye makeup and her glasses on because of aforementioned migraine.

Anyway, let me know your thoughts on all of this, whether it's on email office@emmaguns.com, on Instagram @emmaguns or over on my Substack.

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I need help. Apparently... | The Emma Guns Show

📝 So, this week was a gain when it came to my weigh-in but we're so close to the end and this really is the last bit to lose so I need to re-focus and get through this gain/plateau I'm on.

In other news though, my weight loss 'effort' seems to be triggering for someone...

We simply must talk about And Just Like That... and where I think The Real Housewives franchises could do a wee bit better...

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Mango Sleeveless Vest.

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The Best Bit about Goal-Setting... | The Emma Guns Show

📝 Will it be an anticlimax when I hit my goal weight? I had to ask myself this when I realised I was back at my Weight Watchers goal weight from 2010. Will it feel different this time around knowing that my weight won't immediately start to creep up again and because the journey has been far more than weight loss and more about personal discovery and feeling good?

📰 Though it might seem like I'm being unhelpful, this is why I never tell people what weights I'm using when I work out...

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Arket T-shirt.

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I Can’t Believe I’m Telling You This… | The Emma Guns Show

📝 First of all, a huge THANK YOU for all the incredible feedback I received after last week’s episode. Your emails and messages are so helpful and really do help me create the podcast, so thank you to everyone who took the time. 

Let’s kick off with an update on my Weight Loss Effort and how it feels now we’re over two and a half months into consistent strength training, high protein/low fat dieting and intermittent fasting.

🌈 I have a dirty little secret about how I got my colours done, but I’m only telling you and I’m only saying it here…

📰 Finally, I’ve noticed a shift in tone in the conversation around Ozempic recently. Have you noticed it to? Is it the easy way out and is it a way to lose weight that doesn’t involve consistency, dieting and regular exercise?

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The Emma Guns Show

Journalist, podcaster and content creator specialising in beauty, health and lifestyle who has absolutely no time for woo-woo, nonsense or marketing spin. 

By Emma Gunavardhana

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Ask Me Anything | Weight Loss Edition | The Emma Guns Show

📝 I've been receiving a lot of questions via Instagram, Youtube and my Substack to go into a little more detail about my current weight loss challenge, so I opened up questions for an Ask Me Anything. Do I cover everything?

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https://go.shopmy.us/p-17828480

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Is Ozempic Cheating? | The Emma Guns Show

📝 Two months into this effort to lose body fat and gain lean muscle and progress is being made, but there have been some bumps along the way, including some accusations that I'm 'anti Ozempic' so let's discuss it.

📰 Also in this episode, intermittent fasting and some great resources on how to find out more and how to make it work for you, being banjaxed by an injury and whether you ever really know if supplements are working...

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#weightlossover40 #bodytransformation #bodyrecomposition #strengthtrainingover40 #strengthtrainingforwomen #intermittentfasting #ozempic #ozempicjourney #oempicweightloss

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I Really Messed Up! | The Emma Guns Show

📝 LI mean, I didn't really but it'd be easy to look at the change in my weight and assume I had, right? Instead, this challenge is proving to me what makes me feel good and also giving me a 'normal' to come back to so I never spiral into over-eating and unhelpful/unhealthy food habits again...

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An old The Kooples blouse that's no longer available unfortunately.

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How rude? | The Emma Guns Show

📝 People have some nerve, don't they? But seeing as someone on social media - faceless account, of course! - has accused me of having a restrictive eating disorder, let's talk about it.

For the record, I honestly can't see how making careful and conscious nutrition and training choices to increase muscle mass could be seen as resembling anything close to something restrictive. Do you know how much protein I eat in a day?!

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#weightlossjourney #bodytransformation #motivation #intermittentfasting #weightlossprogram #strengthtraining #perimenopauseweightloss #perimenopausefitness #weightlosschallenge #lose10lbs

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I Can't Believe I did this for 40 hours! | The Emma Guns Show

📝 Here's an update for you. My weight loss progress and an unexpected challenge within a challenge - a mega fast!

📰 Please don't attempt to fast until you have consulted a medical professional.

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Free People Freddie Shirt, £118.

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This Feels AMAZING! | The Emma Guns Show

📝 Sure, we had an iffy start but I have been in 'the zone' and as well as a result on the scale, there have been some non-scale victories that are worth mentioning.

📰 Plus, it's time to look at what the high protein, low fat diet looks like, how I've tweaked my training and why I haven't stopped socialising...

🏋🏽‍♀️ The Dumbbells I talked about are these ones from Amazon.

🩹 I'm wearing the What Supp Co Detox Patch on my wrist:

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It's Going to be Harder than I Thought! | The Emma Guns Show

📝 After last week's revelation that this was less about weight loss and more about body recomposition, which is a very different enterprise, here's an update on where I am. 

📰 You can follow Zana Morris.

Chill Pill supplements, £43.50.

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I've Been Doing It All Wrong | The Emma Guns Show

📝 So, this has not been the easy, breezy weight loss plan I thought it was going to be and I'm glad to have been intercepted by Nutrionist and PT Zana Morris who has helped steer me towards actions that will get me the result I'm hoping for. It's not about a 10 lb weight loss, although that's part of it, it's about increasing lean muscle mass and reducing fat and that requires a little tinkering, redirecting and a whole lot more accountability.

📰 You can follow Zana Morris on Instagram.

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With Nothing Underneath Boyfriend Shirt, £110.

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📝 The question I've received the most over the last two weeks is 'how do I start?' and for most of the people asking, it's because they are sick of starting a diet that only works in the short term so they have to start again. In this video, I explain the methods I used to stop that cycle, keep the weight off and mend my relationship with food.

📰 This video also features an update on my own 10 lb weight loss challenge.

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Vieve Gratitude Attitude Hoodie, £49.

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Losing 10lbs and I can't believe these results! | The Emma Guns Show

📝 It has been a week since I set myself a weight loss challenge to lose 10 lbs and week one has been a revelation. Not only has my scale weight changed but I feel so much better. Less bloated, less puffy, less sluggish and all it took was one tiny change...

📰 The Intermittent Fasting App I'm using is this one: Fasting Tracker.

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COS Regular Cotton Tee, £19.

KJH Brand Soft Smudge Stick in Soft Tomato, £23.

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Setting Myself a Weight Loss Challenge | The Emma Guns Show

📝 I have a hankering to lose a little weight. Not just because summer is around the corner but because after two years of maintaining a 40lb weight loss, I fancy another challenge. 

Just to be clear, I've yo-yo dieted for the majority of my adult life and maintaining this weight loss is something I'm really proud of. The real 'win' though was overcoming something close to binge eating disorder (BED) that involved a highly emotional and irrational response to fake hunger cues. As a result, I was on a 30-year rollercoaster of either restricting, dieting and exercising excessively or eating to excess. Finding the 'happy' medium somewhere between the two has not been easy and though I'm happy with how I look now, I'd like to challenge myself to get even leaner and even stronger. 

Come with me on this journey?

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Branded Moniker 'Emma' Tee, £25.

KJH Brand Soft Smudge Lip & Cheek Tint in Soft Pink, £23.

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Is Anyone Bio-Hacking Anymore? | The Emma Guns Show

📝 I haven't discussed biohacking in any great detail on the podcast for about five years. Back then it felt like something on the tip of the wellness industries tongue and something being embraced by people who wanted to have agency over how they felt. Nowadays, it feels as though biohacking has gone viral with our foods, supplements and gym choices all subtly re-branded to imply a easier route to health and wellness requiring far less effort - just a small little bio-hack here and there.

📰 We were discussing it years ago with Wim Hof and Davinia Taylor as well as in the #26habits series, so I though it was time to revisit...

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Michelle Visage on Making Your Dreams a Reality | The Emma Guns Show

📝 I love podcasting. I love interviewing people and I adore getting to know somebody, what makes them tick and how they navigate the world and how they approach their lives via an informal chat, like the ones on my podcast feed. However, sometimes there are gems that get lost in the hundreds of episodes I've produced and I feel that now's the time to bring a few back to 'the surface' if you will. That's why I'm re-posting my conversation with Michelle Visage. She's such a thoughtful, considered interviewee and I took so much away from our conversation. Not least that if you really set your mind to something, if you see exactly where you want to get to, then you're far more likely to get there. And you only need to see how much Michelle has achieved in the years since we spoke to see that what she was saying is true...

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Zara Burgundy Jumper, £34.99.

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Why I stopped weighing myself, too many 'unicorns' and Lucy Letby | The Emma Guns Show

📝 Are you bored of people telling you their rags to riches stories? Have we gone from a few inspirational unicorns to a sea of unicorns, which has made unicorns feel a bit boring? I ponder this and, thanks to a listener request, have some new inspiration.

I've been fascinated by the Lucy Letby case and how things have changed from being 'banged to rights' to 'oh, she might be innocent' and I think Redhanded's episodes were incredible and well worth watching/listening to.  @RedHandedthepod  links below:

The original episode

The 'we were wrong' episode

📰 I also share a potentially amazing new product tackling hair loss. The L'Oreal Elvive Growth Booster Anti Hair Fall Shampoo, Conditioner and Scalp Serum are price accessible and have an active ingredient in it that has been rigorously tested and has amazing results.

Also, I answer a viewer who asked how life has been without daily weigh-ins...

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When you're on the wrong side of history... | The Emma Guns Show

📝 Who wants to be perfect? You may have noticed a gap in last week's content, but I had good reason, promise.

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H&M Button Detail Jumper, £21.99.

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So, this is what a relapse feels like? | The Emma Guns Show

📝 I've spoken at length about my body image, weight loss and recovery from binge eating disorder, so I suppose it's only right that I share what it felt like to relapse.

Recovery isn't linear, but this 'blip' was one that I couldn't fend off with my usual tactics but I did manage to navigate it differently from when I was in the gripes of binge eating disorder.

I hope sharing this makes someone else feel a little bit better or, at least, a little less alone.

📰 I also wang on about hydration sachets in this episode including:

Ancient & Brave

Humantra

Willpowders

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Vieve Varsity Sweatshirt, £45.

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Maybe I don't need to be that organised? | The Emma Guns Show

📝 I spent a lot of time trying to get my head around Notion, but what I've realised is that perhaps I was trying to turn myself into someone who I fundamentally I am not. Perhaps a little organised chaos is fine?

📰 Let's also talk about the state of the world, but not for too long and how people seem to be getting less and less tolerant of each other.

🧴 This really is a beautiful moisturiser. It might be a gel designed for combination to oily skin types, but I'm off the belief that anyone will enjoy the instant quench and comfort it gives skin. IT Cosmetics Confidence in a Gel Cream, £31.50.

📺 And finally, the pure joy that is Jay Rayner's book, the originality of Blink Twice and the disappointment of Back in Action. Is there hope is Black Doves?

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'I Haven't Been the Same Since...'| The Emma Guns Show

📝 This week I've been out and about at events and launches and have caught up with friends both old and new. I was struck by a couple of conversations where the same topic and the same phrase came up more than once. I ponder this and why I'll be a little less damning of what I've previously called 'plinky plonky' self help moving forward...

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H&M Button Detail Jumper, £21.99

H&M Gold Plated Earrings, £37.99

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It feels icky to be doing this, but... | The Emma Guns Show

📝 I've been away and have been working with one of my favourite brands (exciting!) so am a little behind on my podcast recording but I wanted to think of a way to let new followers know about some of the incredible interviews I've had on the podcast. Do you think this is the right way to do it..?

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H&M Jumper, £12.99.

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I need to just say it (or I won't say it at all!) | The Emma Guns Show

📝 I realise I've spoken at length recently about the changing landscape of podcasting and why I'm featuring fewer guests, but I haven't told you this side of it...

💄 We simply have to discuss this new Clarins Skin Illusion Full Coverage Foundation, £39.

👗 In this video I'm wearing:

H&M Fine Knit Turtleneck Jumper, £12.99

🥗 I mentioned chatting to the lovely Evie Whitehead and my incredible 'discovery' experience at Jo Malone London.

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Healthy Habits & Managing Expectations | The Emma Guns Show

📝 I started the year with a plan to be organised and to get things done and, in some regards, you could say I'm nailing it. However, I'm not a slave to any of the organisational tools I started using on January 1st and I'm not sure if that's a good or a bad thing...

📰 In this video I talk about the incredible:

Snoozeband Sleep Headphones, from £39.99.

Lisa Eldridge Pinpoint Concealer Micro Correcting Pencil, £27.

KJH Brand Soft Smudge Trio, £52

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This could backfire terribly... | The Emma Guns Show

📝 I had such a wonderful response to the most recent episodes about how to get on top of your health and fitness goals, but at the same time, I've noticed tonnes of content online that gives the impression that making lifestyle changes is really quite easy and just involves stopping doing one thing and starting doing another. And, in many cases, it involves doing all these things at one.

I thought I'd poke fun at this a bit (let's see if it backfires) and hopefully engage some new listeners/viewers who might benefit from hearing a different, less idealistic but hopefully more helpful approach.

📰 The Instagram I posted is here:

👗 In this video I'm wearing:

Adanola Rib Racer Vest Top, £24.99.

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The Instagram I posted is here:

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Getting on top of your health and fitness goals in 2025 | The Emma Guns Show

📝 I did a work out every day in December 2024, for no other reason than to maintain a grip on some sort of schedule in a month where everything free-wheels. Lots of people have been asking me about it and asking how they can find the motivation to get into a fitness and health routine, so in this episode, I share what has helped me.

📰 I also take the time to discuss the excellent The Inkey List Ectoin Hydro-Barrier Serum, £15, that I devoted this Substack article.

👗 In this video I'm wearing:

Albaray Cosy Jumper, £69

Free People Movement Ribbed Long-Sleeve Baby Tee, £44.

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Bullet Points | The Loco-Notion, Meghan Markle's Return and another reason to love Gavin & Stacey | The Emma Guns Show

📝 I've been trying to get my head around Notion, an app that allows you to organise your thoughts into as online space that's - hopefully - easy to view, simple to navigate and helps you stay on top of your to-do lists and on track with your goals. It has not been an easy ride...

Try Notion for yourself here: https://www.notion.com/

😇 With the news that Meghan Markle is making a return to Instagram via her new account @meghan (https://www.instagram.com/meghan/) there will undoubtedly be an onslaught of negativity from those people who have already decided they don't like her. But, as I was discussing with family recently, it's always important to find something nice to say about someone...

The social media expert I mentioned was @phoebeparke (https://www.instagram.com/phoebeparke/) and here's the link to the post where she deconstructed why Meghan's social media return was so smart: Meghan's Social Media Return Deconstructed.

🙏🏼 Gavin and Stacey aired its finale on Christmas Day in the UK and here's another reason why this 17-year-long series has been so special.

👗 In this video I'm wearing:

Marks & Spencer Supersoft Crew Neck Jumper, £17.50 in Light Natural.

🧹The Ultenic Robot Vacuum, £179.

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Setting achievable goals in 2025 | The Emma Guns Show

📝 It's time to talk goal-setting but not the wishy-washy kind, the kind where you have to look at your own part in the things that have gone wrong and how to avoid making those same mistakes again.

📰 Here's the link to Notion, which I'm determined to get the hang of to help me smash my goals in 2025.

👗 In this video I'm wearing:

Uniqlo Crew Neck T-Shirt, £14.90.

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Let's park goal-setting until next week, but while it's fresh in the news, I wanted to talk about the current story surrounding Blake Lively's lawsuit against her It Ends with Us director Justin Baldoni. Not about the case specifically but what it throws up about how women are treated in the media and how quick people are to believe the worst of them. And how even I fell foul of this alleged smear campaign.

I'm wearing the WAT the Brand Hoody and Joggers

Cubitts Glasses in the style Merlin

Hourglass Veil Hydrating Skin Tint

Victoria Beckham Beauty Reflect Highlighter in Amber

Sweed Cloud Mascara in Brown

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I am the first to poo-poo manifestation and all the plinky-plonky performative nonsense that sells itself as 'self help' but I've come to realise that goal-setting, particularly after a challenging 2024 might be a very smart move on my part. But where do I begin..?

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I wrote a feature on my Substack last week in response to the BBC investigation, which found that Steven Bartlett's Diary of a CEO podcast was responsible for 'amplifying harmful health information'. The response to that piece has been huge and I've expanded on my thoughts and feelings here.

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I wasn't going to talk about this as it's the kind of thing I normally hide away, but something told me this was a story worth sharing...

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Naturium Barrier Bounce*

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It's over to you in this episode...

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In this week's Bullet Points, I discuss the Gregg Wallace scandal, a huge topic in the UK this week. I share my thoughts having worked with Gregg previously.

As London is 'crowned' the Phone Theft Capital of Europe, I share how a trip to London changed my perspective and how it has influenced my behaviour in the city.

Finally, I share a useful hack that might help you focus more. Johann Hari and I discussed attention span on the show a while ago and you can listen to that here:

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#greggwallace #masterchefscandal #masterchef #london #phonetheft #phonethieves #crimewave #attentionspan #johannhari #readinghack

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