The Tom’s Life Lab Podcast

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.

Episode 11: Culture Cake: The recipe for great culture starts below the icing with Sarah Chadbourne

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 matters: the ingredients of the cake itself. Things like leadership behaviour, trust, communication and inclusion. They dive into what makes a culture thrive, why employee experience is the output, not the input, and how Sarah’s combining practical stories, research, and reflection into a resource that’s as useful as it is relatable.
This conversation is full of energy, humour, and encouragement for anyone thinking of taking the leap into something new. Sarah’s mantra? “There’s no better place to start than to just start.”
Connect with Sarah on LinkedIn.

Episode 10: Acting, Auditions, and Art as a Way of Life – with Matt Drago

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 power of collaboration, and why art—and human connection—matters now more than ever.
Listen now and get inspired!
You can find out more about Matt and connect with him here:
https://mattdrago.com/
https://www.instagram.com/mattdrago 
https://www.imdb.com/name/nm3196549/ 
https://www.facebook.com/mattdragofans 
 

Episode 9: The Authoritative Coach - with guest Chris Marr

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 the Life Lab is about exploring life's possibilities, Chris shares some great tips on how to fight against people pleasing tendencies and be more successful in life and work.
We're thrilled to have Chris on the Life Lab as our first guest. You can find out more about Chris on Instagram https://www.instagram.com/theauthoritativecoach/ or on his website https://theauthoritativecoach.com/. Buy his book here.

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

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 "control audit" exercise to shift focus and reduce stress
If you enjoyed this episode, subscribe for more insights on living with clarity. Try the control audit and share your experience with Tom!