The Emma Guns Show

Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. First up, Caroline Hirons.This episode was originally published in March 2021. Caroline is a best-selling author, skincare expert, businesswoman and consultant who admits that while she doesn’t struggle with feeling down, she does have a series of habits that set her up for a great day. During our conversation @carolinehirons reveals: • How and why she developed a ‘let’s just get on with it, shall we?’ attitude. • Why she has surrounded herself with ‘no’ instead of ‘yes’ people. • The power of a good playlist for helping her sail through her to-do list or get a task done. • How her family ground and centre her. • Why the day doesn’t begin until her bed is made. • Her ‘wallpaper’ of SVU, Oprah and anything familiar. • Why she’s so good at multi-tasking. • Why you NEVER come for @oprah, and much more…

If you've been with me and this podcast for a while, you'll know that a lot has happened in the nearly 10 years I've been publishing the show. Back in 2016 I was a very different version of myself; bruised from broken friendships, toxic workplaces and a type of slow erosion of myself caused by a rainbow of life's experiences. I was chatting to a friend recently during a road trip about how life can sometimes feel as though it kicks you when you're down, how the pain of broken friendships is sharp, hideous and heart-breaking and she made the comment that she didn't want these experiences of make her 'hard-hearted'. Now, while I might have had one ear on her and one ear on the sat nav, this cut me to the quick. As much as I like to think I've made huge progress and am no longer a soft-hearted, easily bruised person, I had to ask myself, 'have I become hard-hearted'? I don't want to have sharp edges and a brittle exterior but in becoming better able to deal with life, have I lost the parts of myself that made me soft, warm and able to trust and love?Please stay in touch! Email me at office@emmaguns.comFollow me on Instagram where I'm @emmagunsAnd make sure you're subscribed to my Substack where I'm @TheEmmaGuns Show

For a little while now, I've been feeling professionally frustrated. I am, as a reminder, a journalist who has specialised in health and beauty and interviewing. However, the landscapes within which I've worked for nearly 25 years have changed so drastically that it can sometimes feel as though you're always on the back foot. In the past 12 years, I've gone from being a print journalist to embracing social media, podcasting, video and now Substack and the need to be constantly aware of what the next big thing might be means one thing can fall by the wayside - quality.Luckily, I've been struck down by a virus over the last week, which has given me the space and time to actually take a look at what I'm doing, what I think I should be doing differently, what I'm doing too much of and what I'm not doing enough of. The main takeaway though has been how constantly going back to the drawing board and trying to reinvent the wheel is draining, overwhelming and exhausting. No wonder I have professional fatigue.So, for one last time I'm going to go back to the start and figure out what I want to create but I'd love your input too. What do you miss? What don't you see enough of? What do you want more of? What mistakes am I making? (braces self)In an age where everyone is a content creator, how do you think I should stand out?Follow & Connect:Substack: https://emmaguns.substack.com/Instagram: https://www.instagram.com/emmaguns/

Let's talk about the different kinds of exhaustion, from the emotional and mental fatigue that comes from life's sudden curve balls to the physical strain that can flatten your energy reserves even when everything else feels pretty steady.For me, 2024, brought a sudden, sink or swim situation that left me emotionally depleted and mentally drained. I managed to appear, in fact I wanted to appear 'fine' to the outside world and somehow managed just that. Recently though, a short virus flipped everything on its head. My mind was clear and calm but my body was limp.In this episode, I explore:why exhaustion is more than just being 'tired'the difference between surviving something heavy and recovering from something physical. how the body and mind take turns 'carrying us' through.why different forms of tired ask for different kinds of rest.what both types of tiredness taught me about listening to myself sooner.Let's face it, we've all been there and it can be rough, but we're all human and we all have limits.If you're going through your own version of tired right now, I hope this episode helps you feel a little more understood, or at least a little less alone.Get in touch:Email: office@emmaguns.comRead my SubstackFollow me on Insta.

‘Tis the season of excess and, for many years, I would fall head-first into trays of canapés, tubs of chocolates and large bowls of steaming hot Christmas pudding and custard. It's the time of year when food is everywhere and it's as though we've been given license to loosen our belts and enjoy as much as possible. Which is fine, of course, unless you struggle with over-eating, binge-eating, weight management or just lose yourself in all the tantalising delights of festive far and find yourself feeling low, sluggish and regretful come January.I've come out of plenty of festive seasons many pounds heavier, feeling rubbish and ashamed that I couldn't just, well, stop. And yet, after completely recalibrating my relationship with food, I now enjoy it more than I ever did before. I know what I like, I know my indulgences and I also know what makes me feel good and what keeps me on track with my health and fitness goals.So, in this episode, I share how I’m approaching the festive season now that I’m someone who genuinely loves food, but no longer lets it control me. I talk about:why December used to be such a triggering month for methe cultural pressure to 'just have one more'choosing my indulgences instead of eating everything in sightwhy I eat before events (and how it stops that canapé chaos moment)dealing with food pushers at parties and family gatheringshow alcohol fits into all of thisnavigating the season with pleasure and boundarieshow I avoid that January shame spiralThis isn’t about being good or restricting, it’s about staying connected to yourself in a season designed to pull you away from your own instincts.Substack: The Emma Guns ShowInstagram: @emmaguns

This week, I’m diving into a fascinating piece of research I spotted in The Week; a meta-analysis of 82 studies from University College London looking at how physical activity affects menstrual pain and PMS. The findings are striking: women who move less have a 67% higher risk of painful periods and a 22% higher risk of PMS symptoms.But this episode isn’t just about the data, it’s about how it intersects with real life. I’m sharing my own PCOS story, from being diagnosed at 17 and barely moving, to being 47, active, and experiencing far fewer symptoms. We’ll also unpack the confused (and sometimes misleading) world of cycle-syncing advice online, including what’s genuinely helpful and what’s been oversimplified by social media.Plus, I’m talking about the growing role of GLP-1 medications like Ozempic and Wegovy: where they can fit into women’s hormonal and metabolic health, and why it’s not a choice between medication or movement. For many women, the two work beautifully together.Whether you experience period pain, PMS, PCOS, or you're simply curious about how movement and hormones overlap, this episode is all about giving you tools, not rules. Think of it as a realistic, compassionate look at women’s health, packed with evidence, lived experience, and nuance.In this episode:The UCL study linking activity levels to menstrual pain and PMSMy PCOS journey: 17 vs 47What cycle syncing gets right, and very, very wrongWhy influencers and experts like Dr Stacy Sims and Dr Vonda Wright create both empowerment and confusionHow exercise supports hormones, mood, metabolism, and overall cycle healthA realistic approach to training across the menstrual cycleWhere GLP-1 medications fit into the pictureWhy movement is a powerful tool but never the only one.

Creatine isn’t just for gym bros and bodybuilders, it’s one of the most researched, safest, and most effective supplements for supporting strength, energy, and brain health.In this episode, I break down a brand-new study that found women in perimenopause and menopause who took a small daily dose of creatine saw faster reaction times, better cholesterol levels, and even a 16% increase in brain creatine.We’ll cover:💪 Why creatine matters for women over forty⚡ What ATP is, and how creatine helps your body make more of it🧠 What the latest science says about brain and bone health🥄 How much to take, which form works best, and when to use it✅ My own four-year experience with daily creatine use (and what I’ve learned through The EC Method with Emma Storey-Gordon and Chloe Madeley)Whether you’re in perimenopause, postmenopause, or simply want to age stronger, this is your guide to understanding one of the most underrated supplements out there.🎧 Listen now, and discover why one small scoop could make a big difference.This is the Creatine Monohydrate I take.Mentioned in this episode:Nutrients (2025): “The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA).The EC Method with Emma Storey-Gordon and Chloe Madeley

This week, I’m talking about food noise... That constant chatter about what, when, and how much to eat. The kind that has you circling the kitchen even when you’re not really hungry.I share how a simple early dinner (yes, an enormous salad out of a mixing bowl) completely quieted the noise in my head, and what that moment taught me about feeding myself properly instead of fighting myself.As someone in recovery from binge eating disorder, I also touch on how GLP-1 medications like Ozempic have changed the conversation around food noise, and what it’s like to re-learn peace around food without them.It’s about nourishment, compassion, and remembering that healing isn’t linear, but it is possible.🎧 Listen for:That moment when you’re circling the kitchen, thinking about crisps, and realise it’s not about willpower — it’s about hungerHow GLP-1s like Ozempic quiet food noise, and what it’s like to find that quiet without themThe slow, imperfect process of relearning how to eat after binge eating disorderWhy sometimes peace around food starts with a giant salad at 5 p.m.✨ Follow & Connect:Substack: The Emma Guns ShowInstagram: @emmaguns

Have you noticed that success has started to look… uniform? The slick-back bun, the gold hoops, the structured blazer, and the calm, composed tone of someone who’s perfectly 'aligned'. In this week’s episode, I look at how ambition has become an aesthetic, how this new era of women is blending success with balance, and what that says about the pressures we still carry.From the 1980s dream of 'having it all' to Gen Z’s obsession with boundaries and self-care, I explore whether this polished image of success serves us or simply hides the work still happening beneath the surface.It’s not a critique as such, more a reflection on what success really looks like when we strip away the uniform.🎧 Listen for:The rise of the 'slick-back bun economy'How each generation redefines ambitionThe quiet cost of appearing perfectly balancedWhy true success might be less visible than we think✨ Follow & Connect:Substack: https://emmaguns.substack.com/Instagram: https://www.instagram.com/emmaguns/