The Happier Life Project

Bonus: Nighttime Relaxation Meditation from Perfect Pose Yoga with Ria Humphreys

This episode features a calming guided meditation led by the lovely Ria from Perfect Pose Yoga, as featured on the My Possible Self App. This session is designed to help you gently transition from the busyness of the day into a peaceful night’s rest. Whether you're winding down before bed or already tucked in, this meditation invites you to lie down, breathe deeply, and let go.
Ria is a seasoned yoga teacher with over a decade of experience. She’s passionate about sharing the empowering magic of yoga and helping others become their most vibrant selves. Her warm, inclusive approach creates a welcoming space for all, and her sessions are known for their friendly, community feel.When she’s not guiding yoga, Ria enjoys exploring her love of crystals, adventuring with her son Jack, and pampering her four beloved cats.
Settle in, press play, and let Ria guide you into deep relaxation and restful sleep.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Ria on Instagram: https://www.instagram.com/perfect_pose_yoga
Perfect Pose Yoga website: https://www.perfectposeyoga.com/
 

How Detachment Transforms Love, Life & Self-Worth with Sabrina Bendory

This episode dives into the concept of detachment, learning how to let go, stop overthinking, and stop settling for less in relationships. Sabrina Bendory, author of 'Detached: How to Let Go, Heal, and Become Irresistible,' joins Gabby to share her approach to reclaiming self-worth and embracing emotional freedom.
Sabrina’s work as a relationship coach, writer, and influencer focuses on helping people stop chasing love and start attracting it by building confidence, regulating emotions, and reconnecting with their own values. Drawing on psychological insights and practical tools, she explains that detachment is not about indifference or game-playing, but about creating a grounded, authentic sense of self that no longer relies on external validation.
Throughout the conversation, Gabby and Sabrina examine how fear and self-doubt influence attachment, the stories we tell ourselves, and the ways letting go can lead to deeper self-trust, clarity, and magnetic authenticity. Gabby shares why she chose Detached as the November Book of the Month, describing how it helped her uncover personal insecurities, reframe negative self-talk, and recognize that much of her anxiety was in her own mind.
Gabby and Sabrina unpack the psychology behind attachment and how it influences our romantic decisions, revealing how a shift toward self-acceptance can transform not only our relationships but also our overall well-being. They explore the energetic dynamics of connection - how clinginess can be felt on a visceral level and why it often pushes others away. Plus, Sabrina shares powerful insights from her book Detached, a must-read for anyone ready to stop settling and start thriving.
Sabrina Bendory is a globally recognized expert in dating and relationships. As co-founder of A New Mode, she has guided millions of people with relatable, insightful advice and continues to share her expertise through Thought Catalog, TikTok, Instagram, and private coaching. Sabrina’s work has also been featured in Vogue, Cosmopolitan, Newsweek, and The New York Post. Her previous best-selling book, 'You’re Overthinking It,' and her latest release, 'Detached,' provide readers with transformative strategies for emotional resilience, self-trust, and authentic confidence. 
Whether you're single, dating, or in a relationship, this episode offers practical tools and empowering perspectives to help you build self-assurance, navigate fear, and show up as the most grounded, confident version of yourself.
 
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Sabrina Bendory on Instagram: https://www.instagram.com/sabrinabendory/
Sabrina’s TikTok: https://www.tiktok.com/@sabrinabendory
Sabrina’s YouTube: https://www.youtube.com/@SabrinaBendory
Sabrina’s website: https://sabrinabendory.com/
Join Sabrina’s inner circle group coaching membership: https://sabrinabendory.com/membership-info
Detachment course: https://sabrinabendory.com/detachment-blueprint-info
You Will Be Ok course: https://sabrinabendory.com/you-will-be-ok-8-week-course
You Will Be Ok podcast: https://www.inlet.fm/you-will-be-ok
 

How To Talk To Kids About Food with Dr Anna Colton

In this bonus episode of The Happier Life Project, host Gabby Sanderson welcomes back Dr Anna Colton, a leading clinical psychologist specialising in adolescence and eating disorders, to explore her book How To Talk To Kids About Food.
With over 20 years of experience - from Great Ormond Street Hospital and The Tavistock Clinic to her thriving private practice - Dr Anna brings deep expertise and compassion to a topic that affects every family: how our words, habits, and attitudes around food shape a child’s relationship with eating and their body.
Together, Gabby and Dr Anna discuss why it’s so important to be neutral about food and avoid placing it in a hierarchy, such as treating sugar as a prize or reward. They talk about the realities of fussy and picky eating, what parents can do when they have their own complicated relationship with food, and how to protect children from absorbing those patterns. Dr Anna also shares valuable insights into the signs that may suggest a child is developing an unhealthy attitude toward food or their body, and why it matters that children look forward to sitting down at the table, not just to eat, but to connect, share, and bond.
Beyond her clinical work, Dr Anna also advises TV productions on contributor welfare, supports young performers in West End shows such as Matilda, and collaborates with BBC Bitesize on campaigns around mental health, body image, and social media.
This conversation is essential listening for parents, caregivers, teachers, and anyone who wants to help the next generation build a healthy, happy relationship with food and with themselves.
Listen now and learn how to turn everyday mealtimes into opportunities for growth, confidence, and connection.
*This interview was recorded earlier in the year.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dr Anna Colton on Instagram: https://www.instagram.com/the_food_psychologist/
Dr Anna's website: https://www.dranna.co.uk/

Rewriting the Life Scripts That Shape—and Sabotage—You with Dr Anna Colton

What if the way you see yourself; your worth, your relationships, your fears, even your achievements, was being quietly directed by a story you didn’t even write?
Life scripts are unconscious, childhood-rooted narratives that shape how we perceive ourselves, others, and the world. Formed through early interactions with caregivers, these internal “stories” often emerge as coping mechanisms in response to challenging circumstances. While they may have helped us navigate childhood, they can become limiting patterns in adulthood, affecting our confidence, relationships, and mental health in ways we may not even realise.
In this episode of The Happier Life Project, clinical psychologist Dr Anna Colton joins host Gabby Sanderson to explore how these invisible narratives take hold, how societal pressures like diet culture reinforce them, and how to begin rewriting the ones that no longer serve us.
With over 20 years of experience, and specialising in adolescence and eating disorders, Dr Colton has worked across the NHS; including Great Ormond Street Hospital, The Tavistock Clinic, and The Priory, and now runs a thriving private practice. She supports a diverse range of clients, from barristers and young people, to West End performers, consulting on productions such as Matilda, to help children and adults manage stage fright, perfectionism, and anxiety. Anna is also the author of ‘How To Talk To Children About Food’, a shame-free guide to improving children's relationship with food.
The conversation explores how early conditioning can lead to people-pleasing, anxiety, and low self-worth, and why genuine confidence must be rewritten and built on internal validation, rather than external approval. Dr. Colton shares practical strategies for managing performance anxiety and offers insights into using curiosity and compassion to gently rewrite long-standing inner narratives.
Join us to discover how understanding the roots of your beliefs can lead to a more genuine, kind, and self-compassionate way of living.
*This interview was recorded earlier in the year.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Dr Anna Colton on Instagram: https://www.instagram.com/the_food_psychologist/
Dr Anna's website: https://www.dranna.co.uk/
 

Bonus: Lessons from a UN Goodwill Ambassador on Peace, Purpose & Personal Resilience with Aliza Ayaz

October 24th marks United Nations Day; a celebration of global cooperation, peace, and human rights. But beyond politics and policy, what can an international organization built to unite nations teach us about creating peace within ourselves?
In this special bonus episode of The Happier Life Project, host Gabby Sanderson welcomes Aliza Ayaz an international climate activist, business and sustainability consultant, and the world’s youngest United Nations Goodwill Ambassador. Together, they explore how global values like empathy, cooperation, and resilience can help us live happier, calmer, and more connected lives.
From growing up across London, Pakistan, and Dubai to addressing world leaders at the UN, Aliza shares how her diverse cultural experiences shaped her worldview, and how activism, while powerful, can test one’s mental health and resilience. She opens up about burnout, faith, gender equality, and what it truly means to pursue peace; both globally and personally.
As the founder of the Climate Action Society (CAS) at University College London, Aliza pioneered a youth-led initiative that successfully mobilized students in environmental and policy-driven solutions which helped inspire the UK Parliament’s climate emergency declaration.Gabby asks Aliza what sparked her decision to create the Climate Action Society, what drives and motivates her to keep going in the face of global challenges, and what the role of a UN Goodwill Ambassador truly entails.
They discuss why youth empowerment, mental health awareness, and radical cooperation are key to meaningful change, and how shifting our values from competition to compassion might just be the secret to a happier world.Tune in to discover how compassion, cooperation, determination and youth-led action can shape not just our world, but our inner lives.
To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/To follow Aliza on Instagram: https://www.instagram.com/alizaayaz_/
Aliza’s website: https://www.alizaayaz.com/
To watch Aliza’s Tedx talk: https://www.youtube.com/watch?v=GP55O_NhgHU
To learn more about UN Day: https://www.un.org/en/observances/un-day

The Psychology of Colour and How to Use It Every Day with Karen Haller

Ever wondered why you're instantly drawn to some colours and completely turned off by others? Why certain shades can lift your mood, calm your nerves, give you confidence, or even make you feel uneasy? Colour is far more than decoration. It is a powerful and universal language that speaks directly to our emotions, often without us even realising it.
In this episode, host Gabby is joined by Karen Haller, the world’s leading expert in Applied Colour Psychology - the study of how colours influence human thoughts, feelings, and behaviours. With over two decades of experience, Karen has helped global brands, designers, and businesses harness the power of colour. Her work goes beyond aesthetics and focuses on shaping how we think, feel, and behave.
Karen is also the author of the international bestseller The Little Book of Colour, which has been translated into 14 languages and made the fascinating world of colour psychology accessible to everyone.
Together, Gabby and Karen dive into the emotional power of colour. They explore how we can consciously use colour and palettes to nurture our mood, boost creativity, and support our overall sense of wellbeing. Karen also challenges the myths around so-called "gender colours" and unpacks the symbolism behind certain shades; such as why so many banks used to choose blue for their logos to convey trust and reliability.
Karen offers fascinating insight into why we are all wired to respond differently to certain hues plus reveals what our personal colour preferences might say about us and even our past! Naturally, Gabby couldn’t resist asking the colour expert about rainbows, those magical bursts of light that stir something deep within us all. Karen shares her thoughts into why they move us so profoundly and what they can teach us about colour, emotion, and connection.
From the hues that calm our minds to the tones that energise our spaces, this episode explores how colour influences our emotions, behaviours, and wellbeing. It also shows how you can harness its power in your daily life. Whether you're designing a room, choosing an outfit, or simply looking to feel more balanced, this conversation will help you see colour in a whole new light.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Karen Haller on Instagram: https://www.instagram.com/karen_haller_colour
 
To find out more about the psychology of colour:The Little Book of Colour - Free first chapter https://thelittlebookofcolour.com/free-chapter
Little Book of Colour https://thelittlebookofcolour.com/
Free design industry e-book https://karenhaller.com/free-10-myths-ebook/
Colour & Design psychology courses https://karenhaller.com/courses/
 

Bonus: The Truth About Cold Water Immersion, According to Science with Prof. Mike Tipton

In this episode of The Happier Life Project, host Gabby Sanderson dives into the icy depths of cold water immersion. Is it really as good for our health as it’s made out to be? From ice baths to open-water swims, cold water therapy has become a wellness trend, but what does the science actually say?
To find out, Gabby speaks with one of the world’s leading experts in extreme physiology: Professor Mike Tipton. During their conversation, Professor Tipton explains the body’s physiological responses to cold water — including the critical cold shock response — and explores the potential mental health benefits of cold water therapy. They discuss breathwork, safety considerations, and the current scientific understanding of the risks and rewards of this increasingly popular practice.
Throughout the discussion, Professor Tipton emphasizes the importance of a balanced view, noting the anecdotal nature of many claims and the need for further research. Whether listeners are curious about ice baths, cold plunges, or wild swimming, this episode offers a clear, evidence-based look at why cold water therapy has captured so much attention. By the end, Gabby and Professor Tipton leave listeners with practical insights and thoughtful guidance on how to approach cold water immersion safely and effectively.
Professor Tipton has worked at the Universities of London, Surrey, and Portsmouth. He is a visiting professor at King’s College London and SETU Waterford in Ireland. From 1996 to 2004, he served as Consultant Head of the Environmental Medicine Division at the Institute of Naval Medicine. He has published over 850 scientific books, papers, reports, and abstracts on drowning, thermoregulation, environmental and occupational physiology, and survival at sea.
He was a Trustee/Director of Surf Lifesaving GB and is currently a member of the Council of the RNLI, as well as a Consultant to the RNLI’s Medical Director. Professor Tipton has also served as a consultant in survival and thermal medicine to the Royal Air Force, UK Sport, and the English Institute of Sport. He is Chair of the National Water Safety Forum (nationalwatersafety.org.uk) and of Water Safety England. He is a Fellow of the Royal Society of Medicine, and a Fellow, Trustee, and President-elect of The Physiological Society (physoc.org). He was awarded his MBE for services to physiological research in extreme environments; the Ireland Medal for saving lives from drowning worldwide; and the H&L Swiftwater rescue lifetime achievement award from the USA.
Tune in to discover how cold water therapy might fit into your routine, and don’t forget to subscribe for more evidence-based wellness conversations.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
 
For more information about cold water swimming, therapies and immersions:
https://pubmed.ncbi.nlm.nih.gov/28833689/
https://bjsm.bmj.com/content/56/23/1332
https://pubmed.ncbi.nlm.nih.gov/30131418/
https://rnli.org/about-us/our-research
https://www.nationalwatersafety.org.uk/water-safety-england/guidance-for-the-public/open-water-swimming
https://www.rlss.org.uk/blog/top-recommendations-for-safer-open-water-swimming
https://rnli.org/safety/choose-your-activity/open-water-swimming
 

How to Harness Your Senses for Enhanced Wellbeing with Prof. Charles Spence

In this episode of The Happier Life Project, we dive into the hidden power of our senses with world-renowned experimental psychologist Professor Charles Spence, an expert in multisensory perception and experience design, and founder of Oxford’s Crossmodal Research Laboratory. From working with global brands and celebrity chefs to decoding how we taste, touch, hear, and smell, Charles reveals the surprising ways our senses shape daily life - often without us even realizing.
Together, Charles and host Gabby explore why most of us live in a state of sensory imbalance, and how modern technology plays a big part in this. The esteemed professor explains how our senses are constantly working together and influencing each other; and how companies and brands often tap into this interplay to guide our choices.
The conversation also covers why society today is so “touch hungry,” what we can do about it, and how much better we’d feel if we gave all our senses the attention they deserve. Plus, Charles sheds light on the ripple effect of being more mindful of our own sensory habits; from blasting music to eating strong-smelling food on public transport, and how these choices affect the senses of those around us.
Professor Spence has published more than 1,200 academic papers and authored or edited 16 books, including the Prose Prize-winning 'The Perfect Meal' (2014) and the international bestseller 'Gastrophysics: The New Science of Eating' (2017), which won the 2019 Le Grand Prix de la Culture Gastronomique from the Académie Internationale de la Gastronomie. His latest book, 'Sensehacking', was published in 2021.
Tune in to discover the fascinating ways to harness the hidden influence of your senses; to feel calmer, more connected, and more balanced.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
 

Bonus: Turning Struggle into Song: Music, Mental Health & Meaning with ADMT

In this very special bonus episode of The Happier Life Project, airing on World Mental Health Day and marking the podcast’s four-year anniversary, Gabby Sanderson sits down with singer-songwriter Adam Taylor, better known as ADMT, to explore the powerful intersection of music and mental health.
ADMT is an artist unafraid to de-stigmatise conversations about mental health through his music. Known for writing from the heart, his songs are deeply personal, reflecting his lived experiences, from growing up in a challenging family environment to navigating his own mental health struggles. Steeped in perseverance and Northern grit, ADMT brings a grounded authenticity to his music that resonates with fans.
In the conversation, Gabby and ADMT discuss how music has always been a cathartic outlet for emotions. For ADMT, writing songs has been a way to process feelings, express vulnerability, and cope with mental health challenges. The viral artist emphasizes that sharing personal struggles through songwriting can be transformative, not only for the artist but also for listeners who may feel less alone when they hear someone speak openly about their experiences.
Gabby and ADMT also reflect on loneliness and the importance of connection. In today’s digital age, isolation is a significant mental health challenge, but music offers comfort, companionship, and a sense of community during difficult times. Beyond this, they explore the pressures that come with success in the music industry, while ADMT shares how he manages stress and prioritizes self-care, highlighting the need to maintain grounding practices and supportive connections while navigating the demands of a career in music.
ADMT’s latest single, “Forget You” (or “F* You”),** showcases his talent for blending candid storytelling with memorable melodies, and fans can look forward to his UK tour this October, where he’ll bring his music and message of vulnerability and resilience directly to audiences.
This episode is a must-listen for anyone interested in music, mental health, or the power of vulnerability, offering heartfelt stories, actionable insights, and inspiration for navigating life’s challenges with honesty and resilience.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow ADMT on Instagram: https://www.instagram.com/iamadmt
https://www.tiktok.com/@iamadmt
https://www.youtube.com/IAMADMT
https://www.facebook.com/IAMADMT/
Website: https://admt.os.fan/
 

Escaping the Body Image Trap in the Age of Ozempic with Lucie Vallée

In a culture obsessed with transformation, women are facing new pressures to constantly “optimize” their bodies. From the resurgence of fuller-bodied celebrities to the sudden wave of Ozempic-fueled weight loss, the body image landscape is shifting, and not always for the better. We're witnessing a new wave of beauty standards that is confusing, exhausting, and often harmful.
Gabby Sanderson is joined by body image therapist Lucie Vallée to unpack the complex forces shaping how we see ourselves. Lucie works primarily with women, to help dismantle toxic patterns around food, appearance, and self-worth; drawing from her own experience of recovering from a decade-long eating disorder marked by obsessive control over her body. 
Lucie's healing journey transformed her life, and today she is passionate about guiding others on the same path of acceptance and self-discovery. She shares this message not only through her therapy practice, but also through Instagram, where her thoughtful posts and reflections reach women navigating similar struggles every day.
In this episode of the Happier Life Project Gabby and Lucie explore:
The concept of body surveillance and why it’s so damaging
How triggers operate, and how to protect ourselves from them
The cultural hierarchy of body types and its impact on self-connection
The long-term effects of body image trauma
The rise of weight-loss drugs and cosmetic "tweakments", and what they reveal about celebrity and beauty culture
Why self-objectification still flies under the radar
And how even well-meaning comments about someone’s appearance can do more harm than good
This is a raw, honest, and deeply relevant conversation for anyone navigating their own body image journey, supporting someone else, or simply trying to make sense of the world we live in. Listen now, because understanding the pressure is the first step to breaking free from it.
To download the free My Possible Self App: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself/
To follow Lucie on Instagram: https://www.instagram.com/lucievalleebodyimage/