Your Permission to Pause

Ever wonder why “just push through” isn’t working for you anymore? This week on Your Permission to Pause, Jo Cowlin is joined by registered nutritionist and women’s health specialist Liz Sergeant, founder of the Well Nourished Club. Together, they get real about what high-achieving women actually need to thrive beyond self-help clichés and quick-fix solutions. You’ll hear practical advice for reconnecting to your body, understanding the “silent stressors” that can derail wellbeing, and how to nourish performance on every level. Expect usable tips, myth-busting and easy shifts to help you feel and lead better. If you want permission to work smarter, not harder, this conversation is for you. Here are the highlights: 00:00 Introduction: Meet Liz Sergeant, Women’s Health & Performance Specialist 02:56 What does “well nourished” really mean? 04:47 Liz’s story, from pharmaceutical exec to burnout to functional medicine 10:24 Why women’s health symptoms are often missed or misdiagnosed 11:19 Liz works with high-achieving women 14:34 Where to begin: Bloodwork, gut health and functional testing explained 17:14 What is functional medicine? What is metabolic health? 23:48 The first step: Building body literacy to notice what your body’s telling you 31:07 Nervous system micro-moments for resilience & energy 36:43 The breakfast debate: What actually sets you up for a great day? 41:14 Why sleep, stress, and nutrition all connect MEET YOUR HOST JO COWLIN Jo Cowlin keeps it real. Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t. Jo is a no-nonsense, straight-talking northerner She is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing. She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits. Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs. When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym. FIND OUT MORE ABOUT JO HERE: HTTPS://JOCOWLIN.COM/ [https://jocowlin.com/] CONNECT WITH JO: Instagram: https://www.instagram.com/jocowlin/ [https://www.instagram.com/jocowlin/] LinkedIn: https://www.linkedin.com/in/jo-cowlin/ [https://www.linkedin.com/in/jo-cowlin/] About Liz Sergeant: Elizabeth Sergeant (BSc, MSc, ANutr, AFMCP) is a visionary health professional and respected expert in Women's Health and Performance. As the founder of Well Nourished Club, Liz and her team help high achieving women optimise their health so that they can enjoy a sustained high impact at work and deep connections at home.    She is an advocate for women's health in business and change maker for future generations through her work in corporations and public forums.    Elizabeth is a popular speaker on topics of hormone health and leadership development reimagined for individuals and corporations.   Her virtual clinical practice and consultancy supports women and organisations globally through private coaching, consulting and strategic workshops.    Connect with Liz: https://wellnourishedclub.com [https://wellnourishedclub.com/] https://www.instagram.com/wellnourishedclub/ [https://www.instagram.com/wellnourishedclub/] https://www.linkedin.com/in/elizabethsergeant/ [https://www.linkedin.com/in/elizabethsergeant/] Produced by winteraudio.co.uk [https://winteraudio.co.uk/] If you enjoyed this episode, please rate, review, and share.

Change. We all know it’s good for us, yet so often it feels impossible to follow through. One minute you’re motivated, the next you’re stuck in the same old pattern, wondering why you can’t quite move forward. In this episode of Your Permission to Pause, we’re talking about why change feels so frustratingly hard, even when it’s something you genuinely want. From giving up alcohol for Sober October, to breaking habits at work like holding on to too much or avoiding delegation, the struggle is the same. I’ll be sharing a simple framework from the work of Robert Keegan and Lisa Lahey called "Immunity to Change,” which explains why we can feel like one foot’s pressing on the accelerator while the other’s firmly on the brake. With practical tools, real coaching stories, and a focus on self-compassion and small steps, you’ll see how to spot what’s really keeping you stuck and how to start shifting it. If you’ve ever felt like you’re sabotaging your own progress, this conversation will help you find a way through. Here are the highlights: 00:00 Introduction: Understanding 'Immunity to Change' 05:37 Why we self-sabotage: protective fears override our goals 09:47 Overcoming Disorganisation Stress 12:24 When structure feels like a threat to identity 13:52 When “fun and free” becomes a barrier to growth 19:23 Managing anxiety and challenging beliefs 21:28 Identify barriers to your goals 24:54 Gradual change through awareness 29:11 Outdated data: reframing self-sabotage with curiosity and compassion MEET YOUR HOST JO COWLIN Jo Cowlin keeps it real. Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t. Jo is a no-nonsense, straight-talking northerner She is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing. She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits. Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs. When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym. FIND OUT MORE ABOUT JO HERE: HTTPS://JOCOWLIN.COM/ [https://jocowlin.com/] CONNECT WITH JO: Instagram: https://www.instagram.com/jocowlin/ [https://www.instagram.com/jocowlin/] LinkedIn: https://www.linkedin.com/in/jo-cowlin/ [https://www.linkedin.com/in/jo-cowlin/] Produced by winteraudio.co.uk [https://winteraudio.co.uk/] If you enjoyed this episode, please rate, review, and share! Your feedback helps us grow and bring you more uplifting content throughout autumn and beyond.

Do you ever find yourself spiralling from a simple work annoyance into a full-blown story about a colleague's character or intentions? You’re not alone. In this eye-opening episode of Your Permission to Pause, Jo Cowlin cracks open the (often unspoken) reality of rapid-fire judgment in workplace dynamics. She shares how we can often leap from observing a missed deadline from a colleague to making it personal, and why this pattern quietly sabotages team performance, creativity, and wellbeing. Through Jo’s real-life insights from her years of coaching, you’ll learn why your brain is hardwired to make up stories, how to catch yourself before you spiral, and, crucially, what you can do to change the cycle for yourself and your team. Here are the Highlights: 00:00 Introduction: Improving team dynamics 04:35 Brains quickly create narratives, which aided survival historically  08:58 It often isn’t personal; we need to separate facts from emotion 14:34 Defending against imagined threats can damage relationships 17:42 Break the judgment cycle by being more self-aware 20:07 Separate facts from interpretations and replace certainty with curiosity  22:49 Challenge your assumptions by considering alternative explanations  25:54 Reflect on reactions, communicate early, and manage internal sensations. 30:49 Foster a team culture of trust and safety by encouraging open communication and personal accountability 33:12 Presence enables less judgmental reactions 37:10 Create a team culture of psychological safety and learning, not judgment. Meet your host Jo Cowlin Jo Cowlin keeps it real. Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t. Jo is a no-nonsense, straight-talking northerner She is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing. She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.  Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs. When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.  Find out more about Jo here: https://jocowlin.com/ [https://jocowlin.com/] Connect with Jo:  Instagram: https://www.instagram.com/jocowlin/ [https://www.instagram.com/jocowlin/] LinkedIn: https://www.linkedin.com/in/jo-cowlin/ [https://www.linkedin.com/in/jo-cowlin/] Produced by winteraudio.co.uk [https://winteraudio.co.uk/] If you enjoyed this episode, please rate, review, and share! Your feedback helps us grow and bring you more uplifting content throughout autumn and beyond.

Are you ready to embrace a new season? Welcome to season three of Your Permission to Pause with your host, Jo Cowlin. After a restorative summer filled with wellness retreats and family adventures, Jo is back and ready to explore the fresh possibilities that September brings. Whether you mourn summer’s end or get a buzz from the return of routine, this episode is all about capturing the unique “September energy” to help you reflect, reset, and optimise the final quarter of the year. In this powerful solo episode, Jo introduces “future scripting”, a practical, science-backed twist on journaling that helps you architect, not just reflect on, your future. Whether you’re a seasoned leader, new to journaling, or simply craving a reset, this episode is packed with actionable tools to help you finish the year feeling intentional and empowered. Here are the Highlights: 00:00 Introduction: Are you excited or sad about the summer ending? 03:21 Embrace September's unique energy and potential for a final productive push 07:32 Reflect on how you want to end the year and journal to document your progress  12:40 Mental rehearsal can develop neural pathways similarly to physical practice 14:58 Writing about your future plans primes your brain to embrace opportunities 19:06 September is ideal for renewal and setting future intentions 23:17 Future scripting helped my client improve her  communication and executive presence 24:40 Clarify your leadership vision and personal brand to prepare for challenging conversations  30:49 Dedicate 10-15 minutes, five days a week, to improve mindset and behavior 31:40 Connect with internal sensations and emotional states to truly engage with your nervous system and become your new self. Meet your host Jo Cowlin Jo Cowlin keeps it real. Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t. Jo is a no-nonsense, straight-talking northerner She is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing. She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.  Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs. When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.  Find out more about Jo here: https://jocowlin.com/ [https://jocowlin.com/] Connect with Jo:  Instagram: https://www.instagram.com/jocowlin/ [https://www.instagram.com/jocowlin/] LinkedIn: https://www.linkedin.com/in/jo-cowlin/ [https://www.linkedin.com/in/jo-cowlin/] Produced by winteraudio.co.uk [https://winteraudio.co.uk/] If you enjoyed this episode, please rate, review, and share! Your feedback helps us grow and bring you more uplifting content throughout autumn and beyond.

Welcome to this special wrap-up episode of Your Permission to Pause with me Jo Cowlin. Today we’re rounding off season two by reflecting on some of the highlights over the past few months, we’ve explored everything from rest and allyship to pain, productivity, and leading through change, all with the goal of helping you lead and live in a way that feels more intentional. We’ve also heard from some brilliant guests, like Lyndsey Oliver on inclusivity and Ben Causer on the impact of pain. A big thank you to all my guests who’ve brought real depth and honesty to these conversations. So whether you’ve been with us all season or just tuning in now, this episode is a chance to pause, take stock, and carry a few helpful takeaways with you into the months ahead. Here are the Highlights: 00:00 Introduction  05:02 True inclusivity through allyship  08:55 Making meetings matter  11:18 The link between stress, breath and pain 16:47 Jo's story: strength, setbacks & starting again 19:03 Strength training: key to strong bones 24:35 Listening to your body  27:11 Balancing leadership, family, and values 29:40 Podcast season wrap-up announcement . Meet your host Jo Cowlin Jo Cowlin keeps it real. Some people might like to call her ‘a motivational people development expert’ but Jo would rather you didn’t. Jo is a no-nonsense, straight-talking northerner She is also a transformational coach, facilitator and game changer. She has a passion for results and is dedicated to helping leaders realise their aspirations without compromising their wellbeing. She dares individuals to be different by eliminating corporate BS, life coaching, and hand-holding, and instead encourages breaking through barriers to gain clarity and step into personal power for a life without limits.  Resilience and a proactive approach to mental wellbeing is at the core of all of her work which is predominantly aimed at helping leaders and their teams refocus, regroup and rapidly adjust to change. With a background in pharmaceutical leadership and expertise across various sectors, she offers coaching and leadership programs tailored to individual and organisational needs. When Jo isn’t transforming company cultures, you’ll find her managing her 3 teenage girls’ busy social calendars. She’s a dab hand in the kitchen and true to form, loves to keep her food real. And if she isn’t doing either of those you will find her out in nature walking her dog or lifting a barbell in the gym.  Find out more about Jo here: https://jocowlin.com/ [https://jocowlin.com/] Connect with Jo:  Instagram: https://www.instagram.com/jocowlin/ [https://www.instagram.com/jocowlin/] LinkedIn: https://www.linkedin.com/in/jo-cowlin/ [https://www.linkedin.com/in/jo-cowlin/] Produced by winteraudio.co.uk [https://winteraudio.co.uk/]