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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

2:37

Episode 40: When life throws a curveball

The Tom’s Life Lab Podcast ·

2025/11/19

Life has a way of surprising us.Sometimes it’s a new opportunity, other times it’s the kind of change that knocks the wind out of you. In this episode of Tom's Life Lab, Tom shares what he’s learned about dealing with life’s curveballs, the moments when plans fall apart and certainty disappears. He explores why our first instinct to control or fix isn’t always the right one, and how peace comes not from pretending we’re fine, but from feeling what’s real and asking a better question: not “why me?”

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2:33

Episode 39: What i'd tell my younger self

The Tom’s Life Lab Podcast ·

2025/11/12

In this episode of Tom's Life Lab, Tom shares the lessons he’d pass on to his younger self, an honest exploration of comparison, courage, shame, and what it really means to feel “enough".It’s about letting go of the pressure to have it all figured out, learning to trust your path, and finding joy in progress rather than perfection. Tom opens up about the importance of caring for your body, investing in real relationships, and not letting fear dictate your choices. Listen now and for this week’s

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3:00

Episode 38: Dropping the script: finding yourself...

The Tom’s Life Lab Podcast ·

2025/11/05

Overwhelm isn’t always about doing too much, sometimes it’s about being too much.In this episode of Tom’s Life Lab, Tom explores how the real weight of overwhelm often comes from the pressure to play too many roles. The strong one. The calm one. The one who keeps it all together. When we try to be everything for everyone, we lose sight of who we are for ourselves. But overwhelm isn’t a flaw, it’s feedback. A gentle nudge from life that says it’s time to pause the performance, drop the mask, and

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4:10

Episode 37: Avoidance won’t make the problem go away

The Tom’s Life Lab Podcast ·

2025/10/29

This episode of Tom's Life Lab is all about those conversations we avoid. The ones that sit at the back of our minds like unfinished business. Whether it's to tell a hard truth, ask for help, or to say sorry, we often tell ourselves that avoiding the conversation means avoiding conflict, but the truth is, avoidance doesn't make the problem go away. Instead, we sit with it, feel the weight of it and allow it to impact our energy and relationships. Speaking up is rarely easy, but honesty often

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3:28

Episode 36: Courage over comfort, making new friends

The Tom’s Life Lab Podcast ·

2025/10/22

In this episode of The Life Lab, Tom explores the courage it takes to make new friends. Most people fear rejection but research shows others are more open than we think. Be the one who follows up, sends the message, and takes the step.Your Life Lab challenge: Reach out to someone you like but don’t know well and invite them for a coffee, walk, or chat. One small act of courage can lead to real connection. #LifeLab #ConnectionMatters #Friendship #CourageOverComfort #Podcast

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2:51

Episode: 35 Be yourself don't sell yourself

The Tom’s Life Lab Podcast ·

2025/10/15

In this reflective episode of the Life Lab, Tom explores the tension between authenticity and performance in modern leadership and life. In a culture that constantly tells us to pitch, polish, and promote ourselves, he asks: What happens when we stop selling ourselves and start being ourselves?Through personal insight and coaching experience, Tom shares why overperforming can disconnect us from who we are, and why the most powerful leaders are those who show up grounded, honest, present and

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3:34

Episode 34: You don't need to fit in to make an impact

The Tom’s Life Lab Podcast ·

2025/10/08

In this Tom's Life Lab episode, Tom explains why you don't need to fit in to make an impact.The feeling of not fitting in can creep in anywhere. Whether it's the boardroom, family dinner table or group chat, it's a feeling that can appear quietly, but powerfully, and it can shape how you show up. Many of us grow up believing that belonging is about fitting in, but real belonging isn't about sameness; it's about being seen and accepted for who you are. If you don't feel like you fit in, instead of

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3:09

Episode 33: Growth comes from pursuing the cringe

The Tom’s Life Lab Podcast ·

2025/10/01

This episode of Tom's Life Lab explores how growth comes from pursuing the cringe.Cringe is the emotional signal that we're brushing up against our edges. It's something most of us instinctively avoid, but if you're never cringing, you're probably not growing. When we cringe, it's often because we feel exposed, at risk, or a bit awkward; however, the leaders that learn to embrace this feeling, evolve the fastest. They ask questions in a room full of experts, admit when they don't know, and try new

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3:26

Episode 32: The importance of powerful partnerships

The Tom’s Life Lab Podcast ·

2025/09/24

Powerful partnerships are often at the heart of breakthroughs in leadership, business and life. Big leaps forward rarely come from acting alone; they come from leaning into partnerships.Collaboration isn't just nice to have; it's a necessity. We need people around us who challenge us, support us and see possibilities we wouldn't see on our own. Powerful partnerships aren't just about working together, they're about building trust, showing vulnerability and creating something great. In this episode

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3:13

Episode 31: Feeling stuck? Don't wait for clarity,...

The Tom’s Life Lab Podcast ·

2025/09/17

In this week's episode of Tom's Life Lab, Tom explores the feeling of being stuck and how to move through it.We all know how it feels to be stuck. When we know something needs to change, but we're not sure what to do next. Feeling stuck isn't a sign of failure; it's a sign something matters to you; however, problems can arise when we stay stuck, and staying stuck is a choice. We often tell ourselves we lack clarity, when really what we're lacking is courage. We know what to do, but put it off due

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3:31

Episode 30: Stop complaining... It's like stirring...

The Tom’s Life Lab Podcast ·

2025/09/10

Complaining feels good. We all get tempted to do it, because it can make us feel seen and validate feelings of frustration, but it rarely gets us anywhere. Whether it's about traffic, the weather, tech issues or company culture, complaining may feel like taking action, but this act alone won't move us forward, and instead causes us to get stuck in a loop where nothing changes. The energy you bring to your life and leadership sets the tone with others. Lead with complaint, and you invite more of it,

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4:20

Episode 29: I happen to my life vs. my life happens...

The Tom’s Life Lab Podcast ·

2025/09/03

Many of us believe life just happens to us. We react, respond, cope and manage like we are passengers in our own stories. What if we flipped this and, instead, behaved like we happen to our lives? This isn't about control, it's about agency. The ability to decide how you show up, what you focus on and how you respond in any situation. This shift to 'I happen to my life' doesn't need to be dramatic to be profound, and it may not be easy to start with, but with practice, it will come. In this episode,

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03:18

Episode: 28 Do first impressions really matter?

The Tom’s Life Lab Podcast ·

2025/08/27

We’ve all heard the phrase: You never get a second chance to make a first impression. But how true is it in leadership and life?In this episode, Tom explores the importance of first impressions. From the subtle, instinctive signals people read in those opening seconds, to the deeper trust that only grows over time, he challenges whether we place too much weight on the moment, and not enough on the relationship. You’ll discover: Why presence is the real currency of leadership. How authenticity

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26:35

Episode 27: Using purpose to sustain performance with...

The Tom’s Life Lab Podcast ·

2025/08/19

In this episode of Tom's Life Lab, we welcomed leadership expert and founder of Fenton Place, Lee Rogers.Lee shared his personal weight loss story, the inspiration behind his 'Fit Over 40' campaign, and how this evolved into the 'Fitter4Forties' Instagram channel he runs today. He explained how he developed the '5 P Model' (Purpose, Plan, Prepare, Perform and Pursue), a goal setting framework he uses regularly, not just on his fitness journey but in his business too. Lee discussed real life

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02:43

Episode 26: The myth of finished and perfectionist...

The Tom’s Life Lab Podcast ·

2025/08/13

In this Tom's Life Lab episode, Tom explores the myth of finished. This idea that we'll be enough when we're confident, clear and finally 'get there'.When we cling to the myth of arrival, we increase pressure on ourselves. We chase certificates, titles and clarity as if there is a 'final' version of ourselves, but the reality is there is rarely a finished product. Growth doesn't stop as you work your way up, and by embracing uncertainty, you open yourself up to learning and evolving. Listen to

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04:21

Episode 25: Influence without control: What to do...

The Tom’s Life Lab Podcast ·

2025/08/06

Welcome to this week's episode of Tom's Life Lab, where Tom discusses how to manage a challenging relationship. Whether it's with a colleague, boss or family member, if you've ever found yourself thinking, "I just have to live with this" when a person seems unreachable, immovable or uninterested, this is for you. Whilst it might feel easier to believe you've done all you can, this isn't always true. Influence starts with self-awareness of what you're bringing to the conversation, and what you

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04:26

Episode 24: Competence, rejection, and showing up...

The Tom’s Life Lab Podcast ·

2025/07/30

This week's episode of Tom's Life Lab is for anyone who has ever felt like they know they're good at what they do, but they've struggled to get it across to others. You've put in the work, earned your insight and built your capability, but some of those around you just don't get it or, worse, they ignore or reject it. The gap between knowing what you can bring, versus what others are seeing, is identity-shaking. If your identity is wound around being capable, then when your competence is met with

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02:54

Episode 23: Uncover the meaningful moments hiding in...

The Tom’s Life Lab Podcast ·

2025/07/15

Welcome back to the Life Lab, where we experiment with life, work, and all the weird and wonderful stuff in between. In today’s episode, we explore how meaning shows up not in the grand gestures or big milestones, but in the small, quiet moments of life, the ones that often go unnoticed.From late-night sunsets to Lego towers that keep falling over, we look at how to find joy, connection, and purpose in the everyday. We also take this into the world of work, reflecting on the moments that bond

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05:17

Episode 22: Lean in for change: Be a bridge, not a...

The Tom’s Life Lab Podcast ·

2025/07/09

In this episode of Tom’s Life Lab, Tom explores a truth every leader wrestles with but few talk about openly: how we show up during times of change. When uncertainty strikes, the instinct can be to pull back, go quiet, or try to “fix it all” behind the scenes. But real leadership isn’t about perfection, it’s about presence.Tom shares why leaning in (not withdrawing) is the most powerful move a leader can make when their team is navigating challenge. Drawing from personal experience and coaching

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03:53

Episode 21: Stuck in the middle between the starting...

The Tom’s Life Lab Podcast ·

2025/07/02

Everyone loves a shiny beginning or a big finish. But what about the bit in the middle? The slog. The self-doubt. The “why did I even start this?” phase.In this episode of Tom’s Life Lab, we’re talking about the hard yards in the middle, where motivation fades, support dries up, and the grind gets real. Tom shares his own mid-journey wobbles (yep, even with this podcast) and why we need to normalise supporting ourselves and each other during the invisible stretch and through the unglamorous

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40 results

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