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PODCAST

The Tom’s Life Lab Podcast

Tom’s Life Lab is a podcast exploring practical and innovative ways to navigate life’s challenges, boost happiness, and embrace uncertainty. Each episode is an experiment in mindset shifts, personal growth, and life hacks, helping you live with clarity, confidence, and curiosity. We invite interesting and insightful guests who share their expertise to help you be happier and more effective in life and work. You can find out more about Tom’s work and that of his company, HEX, at

health & fitness mental health

All Episodes

04:32

Episode 20: The value of asking "stupid" questions

The Tom’s Life Lab Podcast ·

2025/06/25

In this podcast episode, Tom is making the case for asking "stupid" questions.He explains how holding back is often the worst choice, as when we don't ask, we stay confused. By querying, we learn, and so do those around us. Listen to the episode to understand: Why we hold back from asking questions The benefits of caring more about getting something right over looking smart How to get better at questioning It's a short episode, packed with actionable insight for you to practice immediately.

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32:02

Episode 19: Being a treasure hunter for joy can...

The Tom’s Life Lab Podcast ·

2025/06/16

In this uplifting episode of Tom’s Life Lab, Tom Emery is joined by empowerment coach Raquel Braganza for a conversation about joy, what it really means, how we can cultivate more of it, and why it matters.Raquel offers a refreshing take on joy as something we actively pursue, rather than something that simply happens to us. Together, she and Tom explore how joy can coexist with other emotions like sadness, how expectations can sabotage our happiness, and why it's so important to build a personal

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30:48

Episode 18: From Burnout to Breakthrough with Rob Tracz

The Tom’s Life Lab Podcast ·

2025/06/10

In this powerful episode of Life Lab, Tom Emery sits down with performance coach Rob Tracz to explore the journey from hustle-fuelled burnout to founding Prime Performance Coaching. Rob opens up about the emotional and physical costs of overwork, the deeper motivations behind his relentless drive, and how reflection helped him reset. They unpack the pitfalls of hustle culture, the role of resilience, and how embracing discomfort can be a gateway to growth.Rob now works with entrepreneurs and really

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05:46

Episode 17 Rumination rewired a toolkit for overthinkers

The Tom’s Life Lab Podcast ·

2025/06/05

In this episode of Life Lab, Tom dives into a habit many high performers quietly battle: rumination. If you’ve ever found yourself replaying a meeting moment at 2 am or over-analysing a raised eyebrow in a boardroom, you’re not alone. But what if this pattern of thought wasn’t a flaw, but an untapped strength?Tom shares a personal story of rumination in an executive setting and explores how the brain’s default mode network, often blamed for anxiety, can also be a powerful tool for creativity,

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03:27

Episode 16: The comfort of convenience vs. the cost...

The Tom’s Life Lab Podcast ·

2025/05/28

We’re more digitally linked than ever—yet so many of us feel alone. With smart assistants, AI-generated replies, and curated feeds shaping our interactions, it’s easy to mistake constant contact for true connection. But is efficiency eroding our empathy?In this episode, Tom invites us to reflect on what authentic connection looks and feels like, and why it matters. He challenges listeners to embrace the beautifully messy, inconvenient reality of real relationships by trying three practical

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05:20

Episode 15: Imposter syndrome, rewriting the inner...

The Tom’s Life Lab Podcast ·

2025/05/20

Imposter syndrome affects up to 70% of people (perhaps more) - in this short episode of Tom's Life Lab, Tom delves into this important topic.Inspired by a recent event at the Fletchers Group Female Lawyers Breakfast Network (FLBN), where Tom hosted a panel on the subject - and was the only male in the room - he details his own experiences of imposter syndrome. He goes into detail about where these feelings can originate from, the importance of awareness and sharing these experiences, and some ways

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46:42

Episode 14: Performance & presence, how letting go...

The Tom’s Life Lab Podcast ·

2025/05/13

In this episode of Tom’s Life Lab, Tom sits down with George Bettany, founder of the mindful running community Mara and a passionate advocate for presence, performance, and purpose.They explore the deep connection between mindset and movement, and how running slowly, without judgment, can be one of the most transformative practices for both body and mind. George shares his personal journey from competitive footballer plagued by overthinking to coach and retreat leader helping others find freedom

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27:36

Episode 13: Finding fulfilment, from struggles to...

The Tom’s Life Lab Podcast ·

2025/05/06

In this episode, Tom interviews Kevin Palmieri, founder of Next Level University, who shares his transformative journey from struggling with mental health and contemplating suicide to finding fulfilment through podcasting and entrepreneurship. Kevin discusses the importance of asking for help, the power of consistency, and the lessons learned from over 2000 podcast episodes. He emphasises that true fulfilment comes from making meaningful progress towards meaningful goals and the significance of

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33:28

Episode 12: Conscious living in the modern world -...

The Tom’s Life Lab Podcast ·

2025/05/01

In this episode of Tom’s Life Lab, Tom welcomes an extraordinary guest: Stacie Shifflett, multiple international best-selling author, entrepreneur, llama farm owner(!), and passionate student of life. Through her work at Modern Consciousness®, Stacie helps individuals discover their unique treasure map to joy, guiding them to live with greater awareness, purpose, and intention.The conversation explores how conscious living is not simply about setting goals or chasing achievements, but about

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25:32

Episode 11: Culture Cake: The recipe for great...

The Tom’s Life Lab Podcast ·

2025/04/22

In this inspiring episode of Tom’s Life Lab, Tom sits down with Sarah Chadbourne, a seasoned HR leader and emerging author, to talk about her bold new project: writing a book called 'Culture Cake'. Drawing on nearly two decades in HR, much of it in the fast-paced world of tech, Sarah shares her unique take on what truly shapes workplace culture.Using the metaphor of baking, she explains why organisations often get distracted by the “icing” (the shiny perks and branding) and miss what really

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38:53

Episode 10: Acting, Auditions, and Art as a Way of...

The Tom’s Life Lab Podcast ·

2025/04/17

This week on Tom’s Life Lab, Tom is joined by actor, storyteller, and creative powerhouse Matt Drago, whose passion for performance, persistence, and purpose shines through in every word.From humble beginnings in rural Virginia to New York stages and LA film sets, Matt shares his inspiring journey into the world of acting, including the hustle of auditions, the joy of performance, and the life-changing mentors who helped shape his path. We also hear about his latest film Somewhere in Montana, the

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37:37

Episode 9: The Authoritative Coach - with guest Chris...

The Tom’s Life Lab Podcast ·

2025/04/09

Chris Marr is the Authoritative Coach and the author of Become an Authoritative Coach: Stop people pleasing, challenge your clients, and be indispensable.In this candid interview, he shares with me how he was inspired to become a coach and what being the Authoritative Coach really means. We talk about challenging ourselves and those around us and how we can be truly effective in supporting others. We also go into people-pleasing. What it is, how it shows up, and why it's so dangerous. And because

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04:20

Episode 8 - letting go: stop wasting energy on the...

The Tom’s Life Lab Podcast ·

2025/04/02

Tom's Life Lab: Episode Show Notes In this episode, Tom explores how to let go of things we can't control and embrace the discomfort of uncertainty. Life doesn’t always go as planned, but learning to focus on what you can control brings peace and clarity. Why letting go isn’t about giving up How to stop fighting against the uncontrollable Real-life examples of letting go with emotions, relationships, and the future Tom’s personal struggles with rumination and how he stays present The

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03:53

Episode 7: It's time to stop buying gym kit and just...

The Tom’s Life Lab Podcast ·

2025/03/27

Ever found yourself stuck in endless preparation mode; buying all the right gear, researching every detail, and setting up the perfect plan only to never actually take action? In this episode of Tom’s Life Lab, we’re talking about the hidden danger of over-preparing and under-doing. Whether it’s fitness, a creative project, or a big life goal, preparation can feel productive, but at some point, you have to stop planning and start doing. Plus, I’ll introduce you to the 48-Hour Rule, a simple

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03:38

Episode 6: Stop talking to yourself like you're nothing

The Tom’s Life Lab Podcast ·

2025/03/19

In this episode of Tom’s Life Lab, we explore the powerful impact of self-talk on our emotions, behaviorus, and overall mindset. That little voice in your head? It’s shaping your world every day, whether you realise it or not. If you’ve ever struggled with self-doubt or found yourself stuck in negative thought cycles, this episode is for you. We break down: ✅ How negative self-talk strengthens limiting beliefs and impacts brain chemistry ✅ The science behind rewiring your brain with positive

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02:44

Episode 5: Go on, try something new

The Tom’s Life Lab Podcast ·

2025/03/12

In this episode, Tom explores the power of stepping outside your comfort zone. Trying new things can foster growth, build confidence, and open doors to unexpected opportunities. Tom shares his journey of writing a book, something that started as a challenge but became a rewarding experience. If fear or self-doubt has held you back, this episode will inspire you to take the leap. Key takeaways: Growth happens when we challenge ourselves. Fear of failure is normal—focus on learning, not

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03:20

Episode 4: the value of taking a chance

The Tom’s Life Lab Podcast ·

2025/03/05

Have you ever hesitated to reach out to someone—whether it’s a mentor, a potential connection, or an old friend—because you were afraid of rejection or didn’t know what to say? You’re not alone. But what if that one message could change everything? In this episode of Tom’s Life Lab, we’re exploring: Why reaching out is a small action with big rewards How to make it easier (without overthinking!) Some of the best opportunities, friendships, and collaborations start with a simple message. Tune in to

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04:01

Episode 3: How to ask for what you need - even when...

The Tom’s Life Lab Podcast ·

2025/02/26

In this episode of Tom’s Life Lab, we dive into the OI-4C framework, a simple and structured way to communicate your needs with clarity and confidence—without unnecessary emotion or assumptions. Key Takeaways: ✅ OI-4C Framework – A step-by-step approach to asking for what you need: Observation – state the facts neutrally. Impact – explain how the situation affects you. Curious – open a dialogue instead of making demands. Change – suggest an action to improve things. Continue – reinforce what’s

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03:40

Episode 2: The transformational impact of being...

The Tom’s Life Lab Podcast ·

2025/02/19

Are you living on autopilot, simply reacting to life’s demands? In this episode of Tom’s Life Lab, we explore how being intentional—about your time, energy, and decisions—can bring more clarity, purpose, and fulfillment. Learn how small, conscious choices can help you take back control and create a life that aligns with what truly matters. Key Takeaways: Being intentional means making conscious choices rather than letting life happen to you. Focus your energy where it actually matters—your time,

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03:46

Episode 1: Learn to love anxiety

The Tom’s Life Lab Podcast ·

2025/02/14

In this episode of Tom’s Life Lab, we dive into something we all experience: the anxiety of life. Whether it’s the weight of uncertainty, the pressure of the future, or emotions from personal and professional relationships, anxiety can feel overwhelming. But what if, instead of fighting it, we leaned into it? Join Tom as he explores how we can navigate anxiety in a healthier way. Key Takeaways Understanding anxiety Anxiety is a natural human response to uncertainty. It often sneaks up unexpectedly

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