In this episode, I sit down with Emily English (@emthenutritionist)—a registered nutritionist, No1 Sunday Times best selling author, entrepreneur, and the founder of Epetome—to talk about the journey behind her thriving brand. Emily has built an engaged audience through her motto, Food you want to eat, designed by a nutritionist. and expanded her business beyond content into products, books, and partnerships.

We dive into:

• How she built a strong, recognisable brand while staying true to herself
• Content and Business strategy that enabled her to grow to 1.8m followers
• How to diversify your revenue streams as a content creator 
• Personal growth, imposter syndrome, and her strive to find balance.

If you're a striving content creator or founder looking to grow your brand, this episode is packed with value. 

If you loved this episode, tag me on IG @helenderbs @thisisrealandraw

In this episode, I sit down with Nicola Gunby—entrepreneur, founder, and CMO of CLIQ, the social networking app bringing real connection back to social media. From launching one of the first beauty tech SaaS platforms (AMB Beauty, later acquired by Revolution Beauty who renamed AMB to MyRev) to now tackling the loneliness pandemic with CLIQ, Nicola has mastered the art of building engaged communities both online and offline.

We dive into:

• The key moments that accelerated her growth as a founder
• How she built and scaled multiple startups in different industries
• Strategies for brand building, raising capital, and standing out in a crowded space
• The challenges of entrepreneurship 
• Tips for female founders
• Finding balance in the chaos and maintaining wellness as a high performer

If you're a founder, aspiring entrepreneur, or just someone who loves stories of resilience and innovation, this episode is packed with insights. 

If you loved this episode, screenshot and tag me over on IG: @helenderbs @thisisrealandraw

Welcome back to The Real & Raw Podcast, and this year we are coming back strong with a new and improved intro, with guest episodes every other week.

I heard this quote from a friend 'some years ask questions, others give answers' this year was certainly a question year, mostly "what the f*ck". So allow me to bring you up to speed on this year, how I got through depression (for the third time in my life) and why I'm burning this bitch to the ground and raising from the ashes in 2025 (Hello Phoenix).

In this episode I covered;

• 2024 recap - how I navigated depression, what it taught me and the practical tools I used to get me out of it.
• My word of the year (and why you should have one too)
• My favourite self development and wellness hacks for an optimised 2025
• The new direction I'm taking in 2025 

If you're ready to hear conversations that will inspire you, you're in the right place.

Let's dive into The Real & Raw Podcast.

If you loved this episode and you want to be in with the chance to win a free session of life coaching then tag me on @helenderbs + @thisisrealandraw and let me know what you loved about it!

Thanks for listening,

Helen x

In this episode I was joined by a former long standing life coaching client, and friend of mine, Hannah Barrett who featured on the podcast in 2021, Episode 15.

Within this episode, we spoke about her journey of discovering her purpose, following a life altering accident which led her to where she is today, a qualified personal trainer, sports massage therapist and reformer pilates instructor as well as a first class honour degree graduate in Physiology which she went back to university for at the age of 30 to pursue an entirely new life path which has also led her to opening her own business, Physical Finesse where she teaches 1:1 Reformer Pilates, coaching people of all ages & promoting increased strength & mobility through a unique combination of stretching & strengthening. 

Hannah will soon also be offering private Physiotherapy to help people recover & find themselves again, following injury; something she is highly passionate about following her own life experiences.

Reformer pilates has become extremely trendy the last couple of years, so I wanted to hear from Hannah:

• Why is pilates all of a sudden become popular?
• Is it worth the hype?
• Who and what is it for?
• Where should you start as a beginner?
• How can this help me regardless of my age?
• What else can I do to improve my overall health especially in regards to strength and mobility.

You're going to love this episode.

Find Hannah on Instagram @physical.finesse or visit her website: https://physicalfinesse.co.uk/

In this episode I was joined by Lisa Penny from Fertilityism. 

We discussed:

• How to balance your hormones, and the impacts of imbalances.
• Whether the contraceptive pill is hormone imbalances or fertility issues.
• Navigating IVF and pregnancy loss for both men and women.
• How to naturally enhance fertility levels.
• Nutritional advice to support your journey.
• How to live a more holistic lifestyle and manage stress.

Follow Lisa on Instagram @fertilityism https://www.lisapenny.co.uk/

Trigger warnings: Child loss and Fertility Challenges.

In this episode, I talk about how to accept your past mistakes and work on self forgiveness. 

In this episode you will learn;

• How holding onto your mistakes impacts you and your mindset.
• Understand why we do this and what it can mean.
• How to analyse your thoughts, actions and behaviours.
• The process for letting go of your past mistakes and making peace with them.
• How to cultivate self love and forgiveness.

If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandraw

Until next time, have an amazing,  day week or month.

Hx

In this episode I was joined by  Britains former Strongest Woman where we spoke about how to let go of things that no longer serve you and living a more holistic life. 

In this episode you'll hear:

• How to come back from rock bottom
• How to re-connect with your authenticity 
• The role masculine and feminine energy can play in business and relationships
• How to let go of what no longer serves you
• Managing work life balance as a high performer and achiever 

And so much more! 

If you loved this episode, be sure to let me know over on Instagram. You can find Joanna on Instagram @joannamont | https://www.joannamontgomery.com/ https://www.littleriot.com/ 

Welcome to the first episode of our new series COUPLES THERAPY.

In these monthly episodes, you’ll hear myself and my husband, Chris talk about the topics you send us to discuss, and answer any questions you may have.

This months episode, was all about conflict.

• Conflict Resolution
• Analysing Your Conflict
• Do’s and Don’ts When It Comes To Conflict
• How To Approach Defensiveness (and Stop Being Defensive)
• How We Approach Conflict (In All Phases of Our Relationship)

If you loved this episode, be sure to let me know over on Instagram @helenderbs and send in your topic requests and we will be sure to cover them each month.

Until next time, have an amazing day, week or month.

Helen and Chris x

I was joined by the GLOW up queen, Izzy Utterson. She has amassed 155k followers on TikTok where she shares the best of her glow up tips, to help you feel and look your best, inside and outside.

Within this episode we discussed her top tips for:

• Breaking your negative habit cycles
• Glowing up physically and mentally
• Navigating through triggering experiences of environments 
• Reducing inflammation and improving your sleep quality

You can find Izzy on Instagram and TikTok @izzyutterson 

If you loved this episode, be sure to let me know over on IG @helenderbs / @thisisrealandraw

Welcome back to The Real & Raw Podcast! 

In this weeks episode, I will be providing you with a life update, with some lessons I've learnt along the way. 

The Real & Raw Podcast is ELEVATING and you can expect to hear guests covering your favourite topics every 2-3 weeks, in addition to the newly launching COUPLES THERAPY episode which you will hear at the end of every month.

If you have any questions or topics you'd like covering, or you'd love to be a guest on the podcast, please drop me an email via info@thisisrealandraw.com

Until next time, have an amazing day, week or month.

Hx

This is one of my most asked questions on social media since I decided to transform my style 3 years ago. I wanted to put together this long format conversation to help anyone who is looking to either overhaul their style, or simply make a few tweaks.

Building a capsule wardrobe will not only elevate your entire look but it will save you money in the long run, a not to mention the planet by no longer investing in items that are fit for single wear purposes.

In this episode you will learn:

• The steps I took to change my style (where I started and what I did)
• How to analyse your existing wardrobe 
• How to build a capsule wardrobe
• How to improve your shopping habits 
• How to define YOUR personal style and stop dressing like everybody else
• Why this is important from a spiritual and self development perspective
• Other ways that you can improve and elevate your style in beauty and skin care related ways

If you love this episode or have any questions, feel free to drop me a DM over on Instagram @helenderbs @thisisrealandraw

Until next time - have an amazing day, week or month! 

Hx

Money is such an interesting topic, and it's one we aren't taught anything about through the educational system, and therefore rely on our parents to guide us with financial literacy. Unfortunately for some, this may have shaped your relationship with money in a limiting way. Whether you view money as something that should be held onto, or if you see money as meaningless which can lead to poor spending habits. Regardless of your existing relationship with money, this podcast episode will provide insight and help you to challenge your existing belief systems and hopefully shape them into more positive ones.

In this episode you will learn;

• Understand the philosophy between money and happiness and whether that exists.
• Explore and improving your relationship with money and how to spend more mindfully.
• Which practices should be added and when in an age appropriate way.
• How to analyse your belief systems around money.
• How to incorporate spiritual belief systems around money and finances.
• How to attract wealth when manifesting.

If you loved this episode, don't forget to leave a review and tag me over on Instagram @helenderbs and @thisisrealandraw.com

Until next time, have an amazing day, week, or month!

Hx

In this episode, I teach you how to reframe rejection and setbacks into success.

With reframing NLP techniques that I use both personally and with my clients to help you view 'rejection' as redirection. 

A step by step guide to strengthen your mindset when you face 'rejection', and how to pivot.

"Rejection" is out of our control, but how we interpret it, is WITHIN our control.

This episode is effective, efficient and practical, and one that you can come back to if you experience any future set backs.

If you love this episode, let me know over on IG @helenderbs @thisisrealandraw

In this personal episode, I share with you the 7-8 years of research and thoughts that went into the decision to have a rhinoplasty surgery in August, 2023.

This is a comprehensive episode for anyone considering the same procedure, I talk about my backstory and decision into why I had this surgery now vs in the past, why I chose the surgeon I chose, the procedure itself, the day of surgery, cost, and the recovery.

You can read my blog which covers Surgery and Self Love over on https://www.thisisrealandraw.com/post/surgery-aesthetics-and-self-love

If you have any questions you'd like to ask me, feel free to drop me a direct message on Instagram @helenderbs and within reason I will respond where possible.

Please note - this episode is not designed to glamorise cosmetic surgery, and any surgeries you have, should be deeply considered beforehand and researched thoroughly - this episode or any social media posts/messages relating to my surgery, are merely from personal experience and not a replacement for medical advice. 

In this episode, we'll embark on a journey that's very close to my heart – understanding the significance of taking care of our brain and spreading awareness about Alzheimer's.

Alzheimer's has deeply impacted my life and the lives of my loved ones and through this episode, I want to share my experiences and struggles, whilst raising awareness and shedding light on the importance of early detection and compassionate support for those affected.

In my personal quest to care for my brain and emotional well-being, I've discovered the incredible power of eating and living to have a healthier brain. I'll be sharing with you the simple yet transformative mindfulness practices that I incorporate into my daily life. These techniques not only strengthen brain function but also reduce stress and foster emotional resilience.

By the end of this episode, my hope is that we'll come together as a community, united in raising Alzheimer's awareness and fostering a mindful approach to brain health. Let's be there for those affected, offering support, understanding, and empathy as they navigate through this challenging journey.

Let's embrace mindfulness and compassion to create a world where no one faces Alzheimer's alone.

https://www.alzheimers.org.uk/

In this episode, I explain the power of mindfulness in nurturing your child's emotional well-being. Discover practical tips and exercises to incorporate mindfulness seamlessly into your family routine, to build confidence, resilience, and compassion. Help me to create a healthier and happier future generation!  Let's embark on this transformative journey together!

In this episode you will learn;

• How to seamlessly add mindful practices into your child's life.
• Why it is important to teach our children mindfulness.
• Which practices should be added and when in an age appropriate way.
• The science behind our children's brain development and why mindful practices are crucial during early years. 
• How you can adopt similar mindful habits into your own life for a happier and healthier life.

For more tips on Journaling + Meditation please visit 

Episode 28 - Bridging The Gap on: Journaling

Episode 37 - Bringing The Gap on: Meditation 

Join me on this powerful episode on "Your Fears Are Clues | A Guide On Facing Your Fears & Becoming Fearless" as I guide you on a transformative journey towards embracing your fears, unlocking your full potential, and discovering the incredible heights you can reach when you turn your fears into inspiration.

Discover how to navigate the labyrinth of fear and learn powerful strategies to transform your anxieties into stepping stones towards your dreams. As always, with vulnerability and authenticity, I'll be sharing practical advice and real-life examples of how fear can be a catalyst for remarkable achievements and a life fully lived.

Through engaging discussions, empowering exercises, and thought-provoking anecdotes, this episode invites you to challenge the limitations fear imposes on your life. Learn how to harness fear's energy to propel you forward, allowing it to become a powerful motivator rather than a paralyzing force.

It's time to rewrite the narrative surrounding your fears and unlock your full potential. 

In this transformative episode of "From Bodybuilding to Wellness & Healing The Relationship With Your Body," I dive deep into the journey of healing and nurturing the most important relationship in your life – the one with your body. 

The Real & Raw podcast offers a safe and compassionate space where we explore the path to rediscovering self-love, acceptance, and a profound connection with our physical beings.

Join me as I embark on a transformative conversation about body image, mental health, and holistic well-being. Through my own personal story and experiences, practical insights, and empowering strategies, I unravel the layers of body shame, unrealistic beauty standards, and societal pressures that often hinder our ability to embrace our bodies wholeheartedly.

Throughout the episode, you'll gain invaluable tools and perspectives to help you on your own journey towards healing your relationship with your body. Discover how to break free from harmful self-talk, release negative body image narratives, and develop a nourishing self-care routine that honors your unique needs.

I also discuss the profound connection between body and mind, discussing the importance of mindfulness, self-compassion, and cultivating a positive body image. Through guided exercises and practices, you'll learn how to reframe your mindset, cultivate gratitude for your body's capabilities, and celebrate its beauty in all shapes and sizes.

Whether you've struggled with body image issues for years or simply want to deepen your self-acceptance, this episode is a powerful resource for fostering a healthier and more loving relationship with your body. Tune in to "From Bodybuilding to Wellness & Healing The Relationship With Your Body," and embark on a journey of self-discovery, empowerment, and ultimately, liberation from societal pressures. It's time to reclaim your body and embrace the beauty of your own unique journey towards wholeness.

Until next time,
Have an amazing day, week or month!

Hx

I am a huge advocate of mental health and bringing more awareness to the challenges millions of people face on a daily basis that inhibit their life. But it is also my duty and passion to provide you with the tools that I truly believe can support you in managing these challenges in a more holistic and mindful way.

Within this episode I talk to you about;

• How to manage stress and anxiety
• What to look out for when it comes to burn out
• Some of the things that cause anxiety that you may not even be aware of
• How to make lifestyle changes that will support you in managing such feelings and emotions
• The mental and mindful toolbox that I use, and you can use to support your mental health

As always, drawing on personal experience to remind you that you are never alone in anything that you feel.

If you found value in this episode, I would love to hear from you over on Instagram @helenderbs / @thisisrealandraw

Until next time, have an amazing day, week or month!

Hx

How to live a life that makes you happy, brings you fulfilment and lives in alignment with your values;

In this episode you'll learn;

• The questions to ask yourself to live a life more authentic to you
• How to infuse more colour and vibrancy into your life 
• What social media tells us about how people truly feel about their lives
• How to visualise your long term goals and create an action plan for those plans
• How to align your day to day life with your core values
• Why social media makes us compare ourselves to others + how to avoid this
• How to spend time mindfully on social media
• How I stopped living 'for the gram' and focused more on my actual life + how you can too

If you loved this episode, don't forget to let screenshot and tag me over on Instagram @helenderbs + @thisisrealandraw

Until next time, have an amazing day, week or month.

Hx

It's my 31st birthday and the podcast has undergone a mini facelift! You can expect new topics and a new format to the episodes moving forward! I hope you love it half as much as I loved creating this for you.

In this episode, I talk to you about some of the pivotal lessons I have learnt in the last year since I turned 30. Lessons for not only the mind, but the body and soul too.

As always you can expect to hear some real, raw and vulnerable first hand experiences  that I've been working through this past year and the lessons that have come with that journey.

If you loved this episode, don't forget to let me know over on Instagram @helenderbs and @thisisrealandraw

Until next time, have an amazing day, week or month!

Hx

Core Values are one of my favourite topics to talk about. I truly believe they are at the epicentre of happiness. They are what drives our moral compass, they guide us in our decision making, and they allow us to live a more fulfilled life. Not only this, by self-love is a by-product of having core values.

If establishing your values and living in alignment with them feels overwhelming to you, or if it's something you want to do, you're going to want to listen to this episode where you're going to hear all about;

• What are core values + how to define them
• Why is it important to have core values
• What it looks like and how it feels not to have values
• My step by step process on defining them
• How to set goals and day-to-day behaviours based on your values
• The benefits of having core values
• How core values ties into self-love

If you loved this episode, tag me over on instagram @helenderbs @thisisrealandraw

Until next time, have an amazing day, week or month!

Interested in life coaching? Get in touch; info@thisisrealandraw.com 

Do you ever find yourself feeling intimidated by other women, whether how they look/present themselves or even their success? This can show up as jealousy, it can show up as fear, it can stop you from achieving your goals, it can make you feel low, but most importantly, it can tell you everything you need to know about what it is YOU need to work on.

I also share my top confidence tips on how to become a more confident woman, inside and out!

This episode concludes my Women's Month Series which was made up of four episodes focusing on how to become a more empowered and unapologetic women.

Recap:
Week 1: Self Discovery + Empowerment
Week 2: How To Be An Unapologetic Career Driven Mom
Week 3: How To Tap Into Your Feminine Energy
Week 4: How To Stop Feeling Intimidated By Other Women's Success (+Become More Confident) 

Let me know what you thought of this episode over on Instagram @helenderbs / @thisisrealandraw

In this episode, we explore the transformative power of acupuncture and holistic care in helping women achieve balance in their lives. Julie Shaw, a highly experienced acupuncturist and women’s health expert, shares her 18 years of knowledge from working with renowned clinics like the Zita West Clinic to her private practices in Soho and South East London.

We dive into how acupuncture can address hormonal imbalances such as PCOS, PMS, perimenopause, and fertility challenges, as well as its role in alleviating stress, anxiety, and burnout. Julie explains the science behind acupuncture, its unique benefits for women’s health, and practical steps listeners can take to start their wellness journey.

Julie also opens up about her personal struggles with imposter syndrome, self-confidence, and her relationship with food after competing. She shares how these experiences have shaped her compassionate approach to wellness and resilience.

If you’re curious about how acupuncture works, seeking solutions for hormonal or stress-related challenges, or looking for inspiration to take the next step in your wellness journey, this episode is for you.

Tune in for practical advice, raw stories, and insights into achieving balance and resilience through holistic care.

Follow Julie:
Instagram: @julieshaw_pureelitepro | @thisiswhole
Website: www.whole.me.uk

In this episode I talk to you all about feminine and masculine energy.

This may or may not be a term you're familiar with, but it's one that I feel is so incredibly important and beneficial to know about.

If you've ever felt just 'off' in certain situations, whether your relationship, your personal life or even your work, it may be because you're in the wrong energy at the wrong time.

Everyone, men and women, need a blend of both energises, so it's about knowing where and when you best sit in each.

You will learn about;

• What feminine and masculine energy is and means
• How this can show up in your life and create positive change and/or conflict
• How to tap into your divine feminine energy 
• How to stop being in your masculine energy in relationships 
• The importance of both energies from both genders within relationships

If you loved this episode, don't forget to screenshot and let me know over on Instagram @helenderbs / @thisisrealandraw

In this episode I talk to you about how to develop a deeper level of self awareness and how to get to know yourself better and at a deeper level. 

Self development has amazing tools, but I find so many of them allow us to go horizontally (adding more and more rituals/skills such as journaling, meditating etc) when the key is to develop the tools that allow us to dig deeper and peel back those layers so that we know ourselves to the core of our being.

This month I am sharing episodes all about how to become a powerful, empowered woman in alignment with International Women's Day. 

I am exceptionally passionate about helping women and providing them with the tools that they can use to allow them to live a happier and healthier life in a realistic easily digestible way. 

If you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandraw

Until next time, have an amazing day, week or month! 

Hx

Leveling up to me means a multitude of things from taking myself to the next level in my career, deepening my belief systems, optimising my life, becoming more confident and self aware.

I am extremely passionate about people understanding the step by step processes to take to become their most authentic selves, so it is paramount for me to share with you the very things I do / have done to get me to where I am today because I wasn't ALWAYS this version of my self.

In this episode you're going to hear about;

• The power of self belief 
• How to become more confident 
• The 411 on boundaries and how to approach them
• How to step outside your comfort zone and face your fears
• How to think more positively about yourself and your goals
• Affirmations and how to re-programme your subconscious mind 

If you loved this episode let me know over on Instagram @helenderbs / @thisisrealandraw

For information on life coaching visit www.thisisrealandraw.com 

So many of you ask me for tips on becoming more spiritual so this weeks episode provides you with just that! 

I find elements of the spiritual community can sometimes feel a little overwhelming and quite far away from where we are currently at especially in the start of our self development and spiritual journey so I wanted to put together a very simple and tangible episode for you to help you to bridge the gap from where you're currently at, to the next step!

In this episode you'll hear all about

• What spirituality is
• Some of the terms you may see on social media explained
• How to deepen your spiritual beliefs
• Some of the rituals and processes I like to follow
• The spiritual beliefs I hold and how I personally feel they've helped me in my personal, romantic and business life.
• My favourite books on spirituality

As always if you loved this episode, let me know over on Instagram @helenderbs / @thisisrealandraw

For information on life coaching please visit www.thisisrealandraw.com

If you've ever been heartbroken or are currently heartbroken, you'll know how hard it is. You might not be able to get out of bed, you may feel so low, hurt, lost and confused. 

In this episode, allow me to walk you through my guide to heartbreak followed by dating after heartbreak and the importance of self love.

Whether this is something you are currently struggling with, have in the past, or are currently dating now, you will find a ton of value that teaches you how to navigate through different phases of your life when it comes to dating and relationships.

In this episode you will learn;

• How to navigate through heartbreak
• What to do when you’re single
• Dos and don’ts after heartbreak
• How to raise self worth 
• Why you should never close your heart on love + connection
• Dating after heartbreak 

If you loved this episode, don't forget to screenshot and tag me on Instagram and let me know your favourite part! @helenderbs @thisisrealandraw

Happy New Month! You may have just finished Dry January and are wondering - what's next? I know I certainly was, which is why I've put this episode together to talk to you all about living a sober lifestyle.

Alcohol is an unusual topic of conversation, as most do not give their relationship with alcohol much thought unless it is a negative one.

Regardless of your relationship dynamic with alcohol consumption, you may be wanting to reduce your intake, eliminate it completely, or you're simply curious about the SOBER CURIOUS MOVEMENT. 

In this episode I talk to you about
- How to sustain an alcohol reduced life
- Why so many people are becoming more aware about their alcohol intakes
- The impact this can have on your self love journey
- My top tips for consuming less alcohol 

As mentioned in this episode, I am on this journey too! I am only discussing my opinions, tips and personal approach. This podcast episode should not be taken as medical advice for anyone suffering with alcohol dependency issues. 

Trigger warning: Alcohol Consumption / Dependencies 

In this episode I walk you through my 5 step process to living a happier and healthier life, using the very processes I use with my life coaching clients to support them in having more self awareness, a deeper connection with themselves and ultimately a more fulfilled life.

You can expect to hear;

• How to ask yourself the right questions and develop a deep level of self awareness
• How to dive deeper on those questions and get to the root cause
• Understand how to remove people or things that aren't contributing to your happiness as well as understanding and appreciating those that do so you know where to invest your time and energy
• Understanding forgiveness, both of others and of ourselves so that we can set ourselves free from the past
• How to visualise your future self, and most importantly, how to align your behaviours and actions to BECOME that version of yourself.

For life coaching enquiries please contact info@thisisrealandraw or visit www.thisisrealandraw.com 

Let me know your favourite parts of this episode over on Instagram  @helenderbs + @thisisrealandraw

In this episode I talk to you about people pleasing, something so many people suffer with according to my Instagram stories over 700 of you needed to hear this episode.

Within this episode you will hear about the following;

• What people pleasing is in all of its different formats (as you may be doing it without even realising)
• The effect people pleasing has on you and your journey
• What it truly means to people please
• How to stop people pleasing, set boundaries and protect your peace

If you'd love a part 2 let me know over on Instagram @helenderbs / @thisisrealandraw

Today is 'Blue Monday' which is considered to be one of the lowest emotional days for people across the world. 

I wanted to put this episode together not just to help you today, but to help you moving forward and for you to understand how to navigate through low days (as we all have them), what they might mean, and how to generally cope through difficult periods of your life.

In this episode you will learn;

• About emotions - what they mean and how to honor them
• How to regulate and manage your emotions
• Why you might not have known this beforehand
• How to analyse your life to understand if the low days = a deeper rooted issue
• General tips for mental health that I personally use and follow
• Things to avoid that can harm your mental health

If you find yourself struggling with mental health, please feel free to reach out to the below resources;

• Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123(free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day).
• SANEline. If you're experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30pm–10.30pm every day).
• National Suicide Prevention Helpline UK. Offers a supportive listening service to anyone with thoughts of suicide. You can call the National Suicide Prevention Helpline UK on 0800 689 5652 (6pm–3:30am every day).
• Campaign Against Living Miserably (CALM). You can call the CALMon 0800 58 58 58 (5pm–midnight every day) if you are struggling and need to talk. Or if you prefer not to speak on the phone, you could try the CALM webchat service.
• Shout. If you would prefer not to talk but want some mental health support, you could text SHOUT to 85258. Shout offers a confidential 24/7 text service providing support if you are in crisis and need immediate help.
• The Mix. If you're under 25, you can call The Mix on 0808 808 4994(3pm–midnight every day), request support by email using this form on The Mix website or use their crisis text messenger service.
• Papyrus HOPELINEUK. If you're under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus HOPELINEUK on 0800 068 4141 (weekdays 10am-10pm, weekends 2pm-10pm and bank holidays 2pm–10pm), email pat@papyrus-uk.org or text 07786 209 697.
• Nightline. If you're a student, you can look on the Nightline website to see if your university or college offers a night-time listening service. Nightline phone operators are all students too.

In this episode I walk you through some key pieces of advice I would give my younger self about topics relating to love, relationships, sex and self worth. 

As a 30 year old women who has been actively self developing for the last 4.5 years, and coaching women for the past decade, I feel like I have gained a variety of useful tips that can help you to either feel related to, help you to navigate through situations or avoid them entirely.

If you loved this episode, don't forget to leave a review, screenshot this episode and tag me over on Instagram! @helenderbs @thisisrealandraw

today, we’re diving into the fascinating world of communication with none other than Amira Mansour—also known as The Communication Expert. Amira is a coach, speaker, and podcast host who helps people create happier, healthier relationships by mastering the art of communication.

In this episode, I’ll take you behind the scenes of how Amira and I first crossed paths before we jump into her incredible journey from the corporate world to becoming the go-to expert she is today. We’ll uncover the communication challenges she faced, the lessons she learned along the way, and how those moments shaped her mission.

Here’s what we’ll be diving into:

Amira’s Journey: From Corporate to Communication Expert
Amira opens up about her career pivot, the communication mishaps that taught her the most, and the tools she’s developed to help others avoid them.

The Power of Communication
Why is communication such a cornerstone of both personal and professional success? We’ll explore how to harness it to elevate your career and create deeper connections.

Boundaries: The Ultimate Communication Tool
From saying “no” to extra workload at the office to setting boundaries in dating, friendships, and family relationships, Amira shares practical tips for making your needs known—especially for introverts and “shy girls.”

Navigating Conflict with Grace
High emotions often lead to messy conversations. Amira walks us through how to manage conflict effectively, identify your fight language, and avoid communication breakdowns.

Sliding Door Moments & Breaking Free
We’re wrapping up on a lighter note, reflecting on those pivotal “what if” moments in life and breaking free from the “good girl syndrome.”

If you’re ready to level up your communication game, set boundaries with confidence, and handle conflict like a pro, this episode is for you. Amira’s practical tools and relatable insights will leave you inspired to take charge of your relationships—both with others and yourself.

Follow Amira on Instagram: @the_communicationexpert
OPENUP with Amira Podcast

Happy New Year! Starting the new year off with an episode all about taking yourself to the next level in 2023. 

Whether you’re a self development beginner or a few years into your journey, this episode will help you to understand how to take yourself to the next level with easy and manageable steps.

I walk you through the very exercises I use with my life coaching clients to support them in achieving their goals. You can also expect to hear my thoughts on manifesting!

If you loved this episode don’t forget to leave a review and tag me on IG letting me know your favourite parts! @helenderbs @thisisrealandraw

In this episode I walk you though how to implement and maintain mindful habits through the month of December. The festive period can be a time filled with social occasions, different routines, more food and alcohol and less of your usual structure and routine.

I teach you a holistic approach to goal setting ahead of the new year, how to do a deep dive on your annual reflection and how to think more analytically towards your goals, habits and achievements whilst practicing self compassion and developing on your self awareness.

After this episode I will be taking a short break and returning on January 1st, 2023! Until next time, have an amazing, day, week, month, or year.

Hx

In this episode I talk about what it truly means to be successful and why your definition of the word success may be the very thing leaving you feel like you're lacking fulfilment in your life.

• What success means
• How to be more successful
• My top tips for being successful in business, life and health!

Follow me on Instagram + TikTok @helenderbs | @thisisrealandraw

Until next time, have an amazing day, week or month!
Hx

Trust is such a multi-dimensional concept. We often believe that trust only extends to whether we trust an individual not to cheat or betray is, but trust goes so much deeper than that.

In this episode I will unpack what it means;

• To truly trust someone
• How trust is built, and how it's broken
• Does checking their phone = trust?
• What to do when the trust is broken

If you loved this episode don't forget to screenshot and tag me over on Instagram @helenderbs / @thisisrealandraw

TikTok: http://tiktok.com/@helenderbs

Welcome back to my monthly CONFESSIONS episode where I take you through a life update touching on the topics I'm working on or have worked through and even things I'm struggling with so you can hear from a first hand experience how I navigate through those situations and challenges.

In addition to this I provide you with the full moon ritual that helped me seriously EVOLVE! 

If you loved this episode, give it a screenshot and tag me on Instagram @helenderbs / @thisisrealandraw

Until next time, have an amazing day, week or month!

Hx

In this episode I cover the topic of when your partner is interacting with people from the other gender on social media. Do you get told that "it's only instagram, or that you're over-reacting?" Then this is the episode for you! As I walk you through how to address these topics in the most effective way so that you get the outcome you deserve, one way or another. 

Whether this topic specifically bothers you within a relationship, this episode touches on the problems related to your partner invalidating your emotions and how to communicate effectively within a relationship dynamic or if you are newly dating.

Let me know if you'd love a part two and what you're favourite parts of this episode and key take aways were over on Instagram @helenderbs / @thisisrealandraw

This #BridgingTheGap mini series is designed to help you BRIDGE THE GAP between where you are at currently to where you want to be. I truly believe that one of the fundamental parts of us achieving our goals is understanding the steps we need to take along the way. It can be extremely overwhelming thinking about our end goal whilst we’re not even on the starting blocks yet. Allow me to walk you through an episode all about MORNING + EVENING ROUTINES, so that you can make the space for not only mindful holistic habits, but also time for yourself! 

In this episode you will find out;

• How to create a morning and evening routine that you’ll LOVE!
• Understand how to optimise your sleep 
• Why having a mindful routine is important
• My top tricks for consistency and sustainability when it comes to AM+PM routines!

This #BridgingTheGap mini series is designed to help you BRIDGE THE GAP between where you are at currently to where you want to be. I truly believe that one of the fundamental parts of us achieving our goals is understanding the steps we need to take along the way. It can be extremely overwhelming thinking about our end goal whilst we’re not even on the starting blocks yet. Allow me to walk you through an episode all about MEDITATION, so that you can introduce this wonderfully soul nourishing ritual into your daily routine. 

In this episode you will find out;

• What meditation is
• How to do it and the different methods
• Why it’s important
• My top tricks for consistency with meditation

Mentioned in this episode;

Insight Timer App

My 5 minute morning meditation: https://insig.ht/SIhEb5MrWsb

Manifestation meditation I love: https://insig.ht/iT1DL3NrWsb

My bed-time meditation: https://insig.ht/5fcGMPOrWsb

Honouring your journey: https://insig.ht/7SQypRQrWsb

Healing Course: Long meditation for Healing: https://insig.ht/bRIzTeTrWsb

Are you interested in life coaching or curious as to what it is? Then this episode is for you. I put this episode together so that I can direct potential clients or those simply interested in life coaching or business coaching services with myself. 

Within this episode I also touch on some of the things I frequently help my clients with and the advice and support I give them that you will be able to implement into your life if those challenges resonate with you and your personal development journey.

For life coaching information please visit www.thisisrealandraw.com or reach out to me directly via email info@thisisrealandraw.com 

Services available;

• LIFE COACHING
• BUSINESS COACHING COURSE + COACHING
• GROUP COACHING + WORKSHOPS
• CORPORATE WELLNESS

Did you start the year feeling inspired and motivated and now you’re feeling perhaps the opposite, maybe you achieved some of your goals but not all of them and you’re feeling a bit flat, deflated or frustrated. Maybe you’re even beating yourself up over it? But fear not because in this episode I walk you through the very strategy I use and the one I teach my life coaching clients to ensure you remain on track with your goals whilst reflecting on them honestly to understand perhaps why you didn’t achieve certain goals and how you can ensure that you make the most out of the rest of 2022. 

In this episode you will learn;

• How to reflect on your goals WITH COMPASSION
• Motivation vs consistency and the role they play in your goals
• How goal setting correlates with self love 
• How to understand your goals on a deeper and more holistic level

If you loved this episode don’t forget to leave a review! 

Screenshot this episode and share to your social media + join the Real & Raw community! @helenderbs / @thisisrealandraw 

For years, I’ve worked with driven, ambitious women who are excelling in their careers—but behind the scenes, many are struggling with overwhelm, burnout, and constantly feeling like they have to push harder. The missing piece? Nervous system regulation. True high performance isn’t just about mindset and strategy—it’s about creating internal resilience so you can operate at your best without sacrificing your well-being.

I’ll be sharing:
✨ The personal and client experiences that led me to this shift
✨ Why your nervous system is the secret weapon to peak performance
✨ Practical techniques you can start using today to feel more in control
✨ The details of my March workshop on nervous system regulation
✨ How to work with me before my official launch in March (and lock in an early-access discount!)

If you’re ready to perform at your highest level without the stress, overwhelm, or burnout, this episode is for you.

🔗 Apply to Join the High Performers Club
🔗 Book in a Free 30 Minute Consultation & Save Money on Coaching

DM me at @helenderbs to join the Nervous System Regulation Workshop on March 23rd at 19:00

Let’s connect! Screenshot this episode, tag me on Instagram, and tell me your biggest takeaway. @helenderbs @thisisrealandraw

You've most likely heard or seen the term SELF LOVE before and perhaps wondered why you don't have it,  how on earth you obtain it,  or what it even means?

In this episode I explain what both self acceptance and self love truly mean, how the two go hand-in-hand, and yet differ in so many ways. You will also learn;

• What is self love really  (and what it isn't)
• How to find + work on your self love
• What is self acceptance
• How do you start with self acceptance + why is it important

Hit the play button and let's get into this weeks episode!

Hx

@helenderbs / @thisisrealandraw

Officially two years into my motherhood journey I thought it was important to do a round up of the things I've learnt since becoming a mother, not about how to raise a child (which is a WHOLE other ball game) but how to mentally cope and navigate through this whirlwind that is known as parenting! Personally I feel like there isn't enough long format conversations discussing the challenges we face as mothers (and the anxiety!) that draw on the mental challenges we face as women and mothers. Whether you're a mother, soon-to-be mother, or not a mother at all, you will find value in this episode that you can transfer in to your own life / journey.

In this episode you'll hear about;

• The mental strain motherhood can put on you (& how to cope)
• The importance self development has within my motherhood journey
• The questions to ask yourself + your partner before thinking of having another child
• How I run multiple businesses and manage motherhood (& the challenges that come with this)

If you love hearing episodes around MOTHERHOOD then let me know over on Instagram @helenderbs & @thisisrealandraw

Are you tired of getting in your own way? Time after time you set a goal and then struggle to follow through with it because you've acquired a set of limiting behaviours that conflict with achieving the desired outcome of your goals.  I want you to know that SO many people do this, and there is a deep-rooted reason as to why, it's not because you're "lazy or un-motivated" it's because there is a part of you that needs some TLC, nurturing and healing.

It's not just our goals that we sabotage, we can do this within relationships / friendships  and our careers.

In this episode you'll find out;

• What self sabotage is
• Why we do it
• Most importantly - how to stop it!

As always, touching on first hand authentic experiences so that you can feel related to, heard and seen. Remember, we are in this together, and I am here to help you in bridging the gap from where you are at currently to where you want to be.

So let's hit the play button and get into this weeks episode!

Hx

As a part of the re-launch of Real & Raw, I will be sharing a ONCE monthly episode called CONFESSIONS, whereby you can get to know me on a deeper level, understand the challenges I face and how I overcome them. Imagine sitting down with a friend and catching up, this is exactly how I want this episode to make you feel, so grab yourself a cup of coffee, tea or something stronger, because it’s time to CONFESS.

Submit your anonymous question here; https://forms.gle/UympGNmd3R6oAz1S6 

If you loved this episode don’t forget to leave a review! 

Screenshot this episode and share to your social media + join the Real & Raw community! @helenderbs / @thisisrealandraw