The Emma Guns Show

Emma Gunavardhana
  • 4.8 (303)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

If you're in the mood for a deep and meaningful then this is the podcast for you. Every week, broadcaster and journalist Emma Gunavardhana has an intimate conversation with her guest about the risks they've taken, struggles they've had to overcome, successes they are proud of and much more before they tell us about a time when they were wrong, and what they learned from it. Watch clips from the show on Youtube The Emma Guns Show Follow Emma on Instagram @emmaguns Join the podcast's Facebook group The Emma Guns Show | The Forum Hosted on Acast. See acast.com/privacy for more information.

  1. 6D AGO

    The Bit That Makes People Quit

    In the previous episode, I talked about how my new approach to diet and exercise - working smarter, not harder - had been a challenge because things got worse before they got better. Many listeners wrote to me asking me to delve a little deeper into this uncomfortable phases so, in this episode, I'm talking about the 'messy middle'. Forget about the metrics, this 'messy middle' was more about the mental and emotional discomfort that started to show up. After years of being rewarded for control, I let go. I stopped restricting, I stopped over-training, I decided to let go of the idea that doing more would yield bigger, better and more impressive results and what I saw was - nothing. Actually, not nothing. I saw all my metrics going in the 'wrong' direction. Did I panic? Of course I did! Yet, when it would have been so easy to quit, to go back to those old behaviours that had always given me the quick result and felt virtuous in their doing, I held fast and even though I'm still learning and it's not as though I'm through the worst of it, I can now see signs that this new approach, which requires far less stress and strain, might actually be working... Let's chat about the 'messy middle' over on Substack... Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    32 min

  2. JAN 26

    Why Change Feels Worse Before It Feels Better (Hopefully)

    Right, we're in the hardest part of any change-making - the bit where it gets worse before it, hopefully, gets better. Changing my diet and fitness regime at the same time has meant learning lots of new lessons, perhaps more importantly, unlearning a lot of what I thought be true, and holding on tightly while the turbulence of change has me desperately wanting to 'eject'. What I keep coming back to is that what worked for me before had stopped working and a new approach is the best way forward. Even though it's tempting to go back to what I was doing before, that would mean getting to the same place I was without any clearer idea of how to get closer to my goals. Anyway, it's all a bit unsettling, weird and strange after a few years of feeling comfortable and confident in how I ate and trained. I continue to trust I'm on the right path though... Also in this episode; my thoughts on the Beckham family drama, why the Queer Eye fall out is indicative of a bigger issue and my opinion on GLP-1s that might make you hate me. Please do head over to Substack to let me know your thoughts. It's where we can all chat about the topics in the show. Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    39 min

  3. JAN 19

    The Cost of Always Being 'On' and why doing less feels wrong.

    Do you immediately assume that doing less equates to being lazy? More than that, do you feel that if you aren't constantly 'on' that the world will assume you aren't a motivated, successful, go-getter? Over the last few weeks, I've been a guinea-pig in my own 'what's the worst that can happen if I do less?' experiment and the results, so far, have been surprising. Not least because, truth be told, I have created an identity around going above and beyond, over-delivering and always being poised to pounce on the next idea that to make the decision to absent myself from that sense of urgency has been, dare I say, uncomfortable and unsettling. Whether a down-shift in perceived effort is a good thing is something only time will tell, but nearly a month into this effort, I can definitely tell you what it feels like to consciously 'do' less and how that has been showing up. It hasn't been particularly comfortable and, as someone who has also responded to my internal Sergeant Major immediately, to suddenly tell that loud, shouty inner voice 'not today' or 'not right now' has led to a fair amount of low level guilt. Doing less has felt like choosing laziness. However, doing less via conscious choice as opposed to apathy has changed the texture of my days - even this soon into the experiment. I'm practising this new, slower approach across work, nutrition and training and my one observation across all three is that I feel far more connected to all my tasks and less knee-jerk and reactive. More on this in the episode. My main takeaway is that this reframe means I'm no longer living in a state of low-grade urgency and the knock-on effects of that have been pleasing so far... Have a listen and let me know what you think of this experiment, whether you're trying it alongside me or whether this has made you look at your workload differently. Let's chat in the comments over on Substack... Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    34 min

  4. JAN 12

    10 Things To Do Instead of Doing More

    Have you been sold a lie? What if doing more is actually a fast track to achieving less? You know how it goes, you find more time in your schedule, you've become competent at a certain amount of work and so your instinct is to fill the time gap, add more to your workload and generally max yourself out. I'm not wrong, am I? Women especially have been targeted by a culture of success meaning a side-hustle, having some sort of brilliant entrepreneurial idea that'll make millions and being able to do everything perfectly in all corners of our lives. Yep, we're all expected to be able to do our own accounts, bake a Bake-Off quality birthday cake with no notice and maintain a fitness regime that requires hours in the gym. It's. All. Too. Much. So, in this episode I look at the ways in which you can still get everything done but without the accompanying panic, stress, cortisol spike and general urgency that we've been conditioned to lock into in order to appear, and feel, like we're doing things properly. Contact me: office@emmaguns.com Subscribe to my Substack Follow me on Instagram Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    32 min

  5. JAN 5

    I Can't Go On Like This

    It's not that I've been going wrong, as such, but after eight months of effort towards body recomposition, I've had to acknowledge that something wasn't working. I'm not mad or upset because, ultimately, I've maintained my 50lb weight loss. However, if you've set your sights on a goal and after months of effort, you are no closer, it's only sensible to take a look at your output and see what you could be doing differently. The plot twist here is that my new approach actually feels like doing less. But, if you don't try you'll never know and as much as this is a huge trust exercise, I am also hopeful that this does work. To be more specific, I really want this to work because if it does then it means there's more than one way to skin a cat (horrible expression, but it's universal) and I can finally let go of the idea that the only way to get to where you want to be is to go at it full pelt until you eventually fall over. As it turns out, this whole new approach has come at a time when I think I need it most, and not just when it comes to my training, but let me know what you think and if you have any examples where doing less actually got you more... Follow me on Instagram @emmaguns Subscribe to my Substack @theemmagunsshow Email me office@emmaguns Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    29 min

  6. 12/31/2025

    My Boss Told Me I need an 'Attitude Adjustment'.

    It's natural to get to the end of the year and assess and appraise the 12 months that have just passed. As someone who has, for a few years now, found the 'new year, new you' and the whole resolutions/manifesting/visualisation/vision board culture borderline offensive AND ONLY TARGETED AT WOMEN, I haven't indulged too much in the idea that I need to make huge changes. However, 2025 has involved a fair few realisations, epiphanies and general 'what has worked before is no longer working now' and it's become clear that it's time to try a different tack. But what does that look like and, as someone who has been programmed to do more and just 'up the effort' when you want better, bigger and more results, is it time to embrace an entirely less 'throw everything at it' approach? I'd love to know what you think of this episode so let me know by DMing me on instagram where I'm @emmaguns, commenting underneath this substack post (and don't forget to subscribe) or emailing me at office@emmaguns.com Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    29 min

  7. 12/30/2025

    Festive Flashback | Evy Pompouras' Feel Good Habits

    Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Evy Pompouras. This episode was originally published in May 2021. Evy Poumpouras is a speaker, mentor and former Secret Service agent who joins me on the podcast to share her feel-good habits, the strategies she uses and recommends to make sure every day is a good day. In this episode, @evypoumpouras shares: •Why avoidance gets you nowhere and it pays to face and address the things in life you find challenging. •Why so many feel-good habits won’t feel good in the short-term, but it’s the long-term yield that makes consistency and perseverance worthwhile. •Why her favourite form or instant gratification comes on the shape of a @dunkin Cappuccino Blast. •Why her evening habits routine is ‘Evy Time’ and is how she can ensure she operates at her optimum. •Her evening workout, which includes some kit from @onnit and why she loves being strong. •The benefits she feels from using an inversion table. •Why cold showers and meditation are part of her post-workout routine. •The gratitude ritual that allows her to note what has gone well, but also holds her accountable for what hasn’t. •Why getting outside in the morning is a way to really ‘wake up’ and why getting an errand done first thing leads to greater productivity throughout the day. •The conversation she had with Marc Bernays-Randolph, the founder of @netflix about success and what makes people successful. •And much much more… If you want more of Evy's expertise and insights then her book Becoming Bulletproof is available now. Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    49 min

  8. 12/29/2025

    Festive Flashback | Lily Pebble's Feel Good Habits

    Here's some twinkly goodness in the shape of my Top 10 Feel Good Habits interviews. In this episode, Lily Pebbles. This episode was originally published in August 2020. Lily Pebbles is a content creator who joins me to share her feel-good habits and how she stops a bad day from becoming a bad week. Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

    30 min
See All (1.1K)

Hosts & Guests

4.8
out of 5
303 Ratings

About

If you're in the mood for a deep and meaningful then this is the podcast for you. Every week, broadcaster and journalist Emma Gunavardhana has an intimate conversation with her guest about the risks they've taken, struggles they've had to overcome, successes they are proud of and much more before they tell us about a time when they were wrong, and what they learned from it. Watch clips from the show on Youtube The Emma Guns Show Follow Emma on Instagram @emmaguns Join the podcast's Facebook group The Emma Guns Show | The Forum Hosted on Acast. See acast.com/privacy for more information.

Information

  • Creator
    Emma Gunavardhana
  • Years Active
    2016 - 2026
  • Episodes
    1.1K
  • Rating
    Clean
  • Copyright
    © Emma Guns Ltd
  • Show Website
    The Emma Guns Show

You Might Also Like