The Tom’s Life Lab Podcast

Episode 21: Stuck in the middle between the starting buzz and the big finish

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 bits.
Whether you’re knee-deep in a big goal, supporting someone else who is, or just quietly turning up for day 47 of “still trying,” we see you. Kudos for keeping going. If you need it, here’s your reminder: the middle miles matter. It’s the messy middle, the unseen effort, that makes the finish line possible. Your perseverance might be quiet, relenting and feel like a grind, but if you're still going, you're still growing. 
So, what happens after the beginner's hype and before the big finish? It’s that long, unseen, unglamorous, often overlooked middle, the bit where doubt creeps in and support fades. And that’s exactly when we need to show up for each other, offering steady encouragement that says: I see you, I’m with you, and I haven’t stopped believing in you.

Episode 20: The value of asking "stupid" questions

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.

Episode 19: Being a treasure hunter for joy can change your perspective with Raquel Braganza

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 'menu of joys' to access in different emotional states.
Listeners will be inspired by Raquel’s “treasure hunter” of joy approach, seeing it not as a fleeting feeling but as a daily practice that brings us back to ourselves. Whether it’s through rituals, nature, music or mindfulness, she invites us to notice and name joy in the smallest moments.
This is a conversation for anyone looking to shift their perspective, reconnect with what lights them up, and build emotional resilience in a practical, empowering way.
Raquel offered our listeners a free gift, which you can access here: https://poweredbyjoy.coach/ 
Connect with Raquel on LinkedIn: https://www.linkedin.com/in/raquel-braganza-8b648215b/ 
and Instagram: https://www.instagram.com/raquelbraganza_lifecoach/?hl=en 

Episode 18: From Burnout to Breakthrough with Rob Tracz

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 driven individuals. His coaching methodology focuses on looking good, feeling good, and doing great things.
Expect practical insights, honest reflections, and a clear call to live and lead more intentionally.
Find out more via Rob's website: https://robtracz.com/ 
Connect with him on LinkedIn: https://www.linkedin.com/in/robtracz/ 
and Instagram: https://www.instagram.com/robtracz/ 

Episode 17 Rumination rewired a toolkit for overthinkers

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, empathy and insight. With a simple 3-step experiment (label it, timebox it, extract the insight), he shows how to harness the loop instead of being trapped in it.
Because the real superpower isn’t overthinking—it’s learning to think deeply without drowning.

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

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 micro-experiments:
Speaking instead of typing
Responding with curiosity and intention
Having at least one unfiltered conversation
Because in an age of artificial closeness, the most radical thing you can offer is your honest, human presence. Because the future may be digital, but connection is still analogue at heart.

Episode 15: Imposter syndrome, rewriting the inner script

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 you can overcome imposter syndrome.
Remember, feeling like an imposter doesn't mean you're a fraud - it means you're growing.
If you liked the episode, subscribe for more tips, or share it with someone who might find it helpful. 

Episode 14: Performance & presence, how letting go helps you go further - with George Bettany

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 through mindful movement.
It's a rich, honest conversation about fear of failure, letting go of outcomes, and why presence isn’t about perfection, but about practice. Whether you’re a runner, a leader, or someone simply seeking more calm and clarity, this episode offers insight, inspiration, and practical tools for cultivating presence in everyday life.
 
Connect with George:
Instagram: https://www.instagram.com/georgebettany/ and https://www.instagram.com/mararunclub/ 
LinkedIn: https://www.linkedin.com/in/georgebettany/ 
Find out more about Mara via the website: https://mararunclub.com/ 
 
Books George mentioned: 
The Power of Now
Mindful Ultramarathon Running
 

Episode 13: Finding fulfilment, from struggles to success - with Kevin Palmieri

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 growth and contribution in one's life.
Kevin’s story is a testament to the fact that fulfilment isn’t found in accolades, but in meaningful progress towards meaningful goals.
Find out more about Next Level University here: https://www.nextleveluniverse.com/ 
Next Level University podcast here: https://podcasts.apple.com/gb/podcast/next-level-university/id1221110027 
Connect with Kevin on LinkedIn: https://www.linkedin.com/in/kevin-palmieri-5b7736160/ 
 

Episode 12: Conscious living in the modern world - with Stacie Shifflett

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 creating rich, meaningful experiences that build momentum in life. Stacie’s holistic approach invites people to take the blinders off, reconnect with all 360° of themselves, and embrace the art of transformation, no matter where they are in their journey.
Together, Tom and Stacie discuss what it means to live consciously in today’s fast-moving world, how to shift focus from outcomes to experiences, raising awareness of self-talk, and why it’s never too late to craft a life you truly love.
Listeners can also access a free resource from Stacie: Navigating Your Emotional Triggers: The One Skill That Changes Everything. This transformative workbook is designed to help calm emotional triggers.
Find out more about Modern Consciousness.
Connect with Stacie Shifflett on LinkedIn.