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What happens after you get the body you always wanted? After losing 100lbs, I was left with loose skin that no amount of training could change. Eventually, I made the decision to have it surgically removed. But this episode isn't really about surgery. It's about what came after. About learning to inhabit a body that had changed almost beyond recognition, finding my way back to my femininity after years of survival mode, and navigating dating, intimacy and trust after betrayal. Because changing your body is one thing. Learning to feel safe inside it again is another. In this episode of 9 Lives, I'm talking honestly about loose skin removal surgery, body confidence, femininity, betrayal, dating again and what it really means to come home to yourself. Sometimes the final transformation isn't becoming someone new. It's finally feeling like you again. Until next week, Cass 🖤

I spent most of my life thinking I was too sensitive, too intense, too obsessive and somehow simultaneously capable of doing extraordinary things and completely incapable of doing things everyone else seemed to find easy. Then I found out I was autistic. In this episode of 9 Lives, I’m talking about receiving an autism diagnosis as an adult, the signs I missed for decades, masking, burnout, sensory overwhelm and why so many neurodivergent women can become incredibly good at appearing “fine” while quietly exhausting themselves trying to keep up. But this episode isn’t just about diagnosis. It’s about what happens afterwards. I’m sharing the practical things that have helped me build a life that actually works with my brain: managing executive dysfunction, protecting deep focus, reducing sensory overload, communicating more explicitly, working with my energy rather than against it, and letting go of systems that were never designed for me in the first place. Because I spent years asking, “How do I make myself work?” Maybe the better question was: “How do I make my life work for me?” Whether you’re autistic, ADHD, neurodivergent, questioning, or simply exhausted from trying to function in ways that don’t seem to fit you, I hope there’s something in this episode that makes life feel a little easier. Until next week, Cass 🖤

What do you do when you don’t feel like yourself anymore? After trauma, heartbreak, burnout or a period of simply trying to survive, it can feel like the person you used to be has disappeared. Your nervous system is on high alert, everything feels harder than it should, and “getting back to normal” can feel completely impossible. In this episode I’m sharing the practical tools that helped me find my way back to myself. This isn’t about pretending everything is fine or forcing yourself to “heal” faster. It’s about what you can actually do when you’re in survival mode: how to ground yourself, regulate your nervous system, rebuild trust in yourself and slowly create a life that feels like yours again. Think of this episode as a toolkit for the days when your brain is telling you that you’ll feel like this forever. You won’t. If you don’t feel like yourself anymore, this one's for you. Until next week, Cass 🖤

I went quiet for a whole year. This episode is where I finally tell you what fell apart, what I couldn't do anymore, and how I slowly found my way back to someone I actually like being. Nothing polished, nothing wrapped up with a neat ending. Just the truth of it, messy middle included. Season four starts here and it's the most "me" this show has ever been ... more magic, more folklore, more physics, more feeling, more heart. I'm really glad you're here for it. Until next week, Cass 🖤 x

Hi friends! This week we are discussing all things plateaus & finding your spark again. If you’re feeling stuck, uninspired, or like you’re just spinning your wheels lately, this episode is for you. I tell you all about my own biggest plateaus, and we’re diving deep into overcoming it and regaining that motivation, whether it’s to do with your career, fitness journey, creative projects, or just your general day-to-day. It’s time to learn to trust the process of learning, adapting, and preparing for what’s next, and finally break free from your rut. With love, Cass (12:01) What is plateaus? (14:36) The story of my own biggest plateaus (23:57) The ”just before” theory (28:08) Recognising why you’re stuck (37:56) Finding your spark again (44:32) The science behind plateaus (46:24) Spiritual practices for reigniting motivation (51:11) Listener challenge

Welcome back to 9 Lives Whispers of Wonder! This week I am reading you a Gaelic wonder tale about The Hoodie Crow, a story about love and perseverance. I hope you enjoy and see you in two weeks for another Whispers of Wonder. Always love! Cass

Hi friends! This week we are discussing a requested topic from the audience: people pleasing. Are you constantly putting others' needs before your own? Struggling to say no without guilt? In this episode, we’re diving into the power of setting boundaries, breaking free from people-pleasing habits, and building unshakable confidence. You’ll learn practical strategies to stand up for yourself, communicate assertively, and stop seeking external validation. It’s time to put yourself first—without the fear of disappointing others. Much love, until next week. Cass (13:18) My people-pleasing journey (34:02) The cost of people-pleasing (35:06) The power of boundaries (40:33) Overexplaining and fear of abandonment (42:21) Reclaiming your power (47:03) ”The Invitation” by Oriah Mountain Dreamer

Hi friends! This week I am delving into all things nature & trail running! In this episode I tell you everything you need to know about trail running, from gear to logistics to building bravery. I touch on the relationship between culture and nature, and dig into studies surrounding the importance of women embracing the outdoors in all it's messy, gritty, awesome power. We also chat about nature as trauma therapy, the discovery of EMDR, how it has helped me, and what being in nature does to our brain, bodies, and fitness (spoiler: it's all great)! I adored researching, writing and delivering this episode... Nature saved my live, and i'm so passionate about showing you how it could change yours too! With love, Cass (04:04) What nature means to me (08:42) The relationship between nature and culture (25:48) Why trail running? (29:24) How to get started with trail running (45:30) Building confidence outdoors (49:29) The science behind how nature enhances our happiness (54:18) EMDR therapy (61:17) ”I Wandered Lonely as a Cloud” by William Wordsworth (62:17) ”Run the Wild Path” - an original poem

Welcome back to 9 Lives Whispers of Wonder! This week I am reading you the story of Why the Sea is Salty. This story is a Norse folk tale all about being grateful for what you have. I hope you have a wonderful week and see you in a fortnight for another Whispers of Wonder. Always love! Cass

Hi friends! Today I am talking you through the 8 books that changed my life. From psychology to spiritualism, quantum physics and the classics, I take you through what each book contains, how it can help you and what they mean to me. I also give pointers on creating the habit of reading. Knowledge is power! Stories are inspiration! Until next week, Much love, Cass (02:07) How to get into reading (08:30) The Four Agreements - Don Miguel Ruiz (12:46) What I Talk About When I Talk About Running - Haruki Murakami (19:05) Mastery - Robert Greene (31:17) Psycho-Cybernetics - Dr. Maxwell Maltz (37:20) The Shining - Stephen King (44:05) The Courage to Be Disliked - Ichiro Kishimi and Fumitake Koga (50:25) The End of Everything (Astrophysically Speaking) - Katie Mack (55:59) The Catcher in the Rye - J.D. Salinger (61:05) Nothing Gold Can Stay - Robert Frost

Hi friends! Our audio quality has now been resolved! Thank you for your patience as the studio fixed the issue. This week we are discussing the complex and very nuanced journey of moving past bingeing, food noise and secret eating. I hope this episode can be of comfort to anyone out there struggling with their relationship with food. There is joy and freedom to be found in our friendship with food! Please note - I am not a dietitian and therefore cannot offer prescriptive advice . I am however, a coach and a human who struggled with BED for 10 years, so I do my best to give anecdotal tips. If you are struggling with any of these issues please speak with your doctor. Until next week, with love and strength, Cass HELPLINES: UK 0808 801 0677 0808 801 0432 0808 801 0433 0808 801 0434 US  (800) 931-2237 (03:44) My own food story (10:20) Understanding food noise and overeating (13:40) Perfectionism (18:22) Why we overeat (28:14) Quieting the noise and finding freedom (38:32) Actionable steps to move forward (45:06) The brain’s role in binge eating (47:08) Rewiring the brain (49:30) Practical tips backed by science (54:01) ”Wild Geese” by Mary Oliver

Welcome back to whispers of wonder - this week I am recounting the tale of the White Snake, a german fairytale by the Brothers Grimm. Relax, enjoy and see you next week.

Hi Friends! We have had issues with the sound tech in the studio - this is the last episode with this slight issue and it has now been resolved moving forward. I thought it was best to release the episodes anyway, however frustrating. All fixed now! :) This week we are discussing healing from bullying and gaslighting. A topic I am very well versed in, having suffered through bullying in my younger years, in adult relationships and even at work. This episode covers how to heal from the negative self perception bullying can create, along with how to unwind yourself from the gaslighting or victimhood that bullies often use as a tactic. You are more than what others have said to you, and you deserve to be kind to yourself. Together, I hope we can overcome. Much love - until next week, Cass (15:50) Reclaiming your power (17:55) Acknowledge the Experience (21:29) Seek Support (26:23) Rebuild Self-Worth (28:12) Set Boundaries (33:30) Reclaim Your Voice (36:36) Empower Your Body and Mind (38:47) Redefine the Narrative (40:46) Affirm Your Worth Daily (43:42) Manifesting your desired reality (48:30) ”Bluebird” by Charles Bukowski Affirmations for Manifesting a Bully-Free Life “I radiate confidence, and I attract kindness." “I am worthy of respect and surround myself with positive people.” “My boundaries protect my peace and energy.” “I am creating a life filled with joy, safety, and empowerment.” “I release all negativity and open myself to uplifting experiences.”

It's time to build your dream avatar for 2025! On the eve of 2025 I have created a special follow along episode for you. We cover how to set goals that you will actually stick to, how to visualize for success, and how to manifest your fitness goals. We will journal, create vision boards and delve into some guided meditation. Reinvention is a powerful tool - so grab a notebook and a pen, and let's create some magic. (07:47) Why build your avatar? (09:08) Making space for change (17:34) Goal setting 101 (23:00) Visualization and manifestation (32:03) Taking action (37:45) Closing thoughts

MERRY CHRISTMAS FRIENDS! Welcome back to 9 lives Whispers of Wonder! This week I am reading you a little folk tale about a Fir Tree that wanted to grow up. This story is all about learning to be present and grateful for everything we have in our present, without constantly having to push for more or better. I hope you have a wonderful christmas, relax, enjoy and I will see you next week for another Whispers of Wonder. Always love! Cass