9 Lives

The Trauma Toolkit I Wish I Had | 9 Lives S4E2 Sep 13, 2026 00:57:26 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

The Truth about the Year I Disappeared | 9 Lives S4E1 Sep 6, 2026 00:57:49 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 fol

S3E09. Overcoming plateaus & finding your spark after stagnation Feb 10, 2025 00:53:00 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

6 : Whispers of Wonder - The Hoodie Crow Storytime Feb 5, 2025 00:10:52 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

S3E08. Stop people pleasing, set boundaries & gain confidence. Feb 3, 2025 00:49:50 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, commu

S3E07. How to Run Wild : Trail Running Transforms Fitness, Courage, and Your Connection to Nature Jan 27, 2025 01:03:51 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

5 : Whispers of Wonder - Why the Sea is Salty Storytime Jan 22, 2025 00:10:15 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

S3E06. 8 books that changed my life: unlock power in knowledge. Jan 20, 2025 01:01:55 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 rea

S3E05. Rewire bingeing & food noise - Letting go of perfectionism Jan 13, 2025 00:55:35 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

4 : Whispers of Wonder - The White Snake Storytime Jan 8, 2025 00:10:31 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.

S3E04. Heal from Bullying & Gaslighting, reclaim your power. Jan 6, 2025 00:50:54 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 younge

S3E03. New Years Goal Setting, visualization and manifestation follow along! Transform your life in 2025! Dec 30, 2024 00:40:12 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

2 : Whispers of Wonder - Christmas Storytime Dec 25, 2024 00:13:20 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 anoth

S3E02. Unlock your inner athlete - Turn depression to obsession and WIN Dec 23, 2024 00:59:15 Hi friends! Thank you so much for tuning in this week. In today's episode we discuss how to turn low mood into high motivation. I cover the physical, mental, and spiritual tools you need to unlock your inner athlete and start to win. Remember - ANYONE is an athlete, we all deserve to cultivate that level of discipline and positive visualisation for ourselves. Your Olympics are your life, so let's

1 : Whispers of Wonder - Fairytale Storytime Dec 18, 2024 00:15:58 Welcome to 9 Lives Whispers of Wonder, a weekly fairytale or myth read by Cassia! Fantasy, imagination and play are important parts of our wellbeing, and so I decided to read you a story each week! Grab a cup of tea, relax, and enjoy. Catch you next week for another storytime. Always love! Cass

S3E01. Breakdowns & Burnout to Brilliance Dec 16, 2024 00:56:37 Hello friends! Welcome back to 9 Lives Podcast. I am so delighted to be back! Thank you for your patience whilst I took some time out. This week we are discussing mental health breakdowns, burnout, learning to live with big failures, and how to dust yourself off and get back up. Life is messy, and never linear. We must learn to live in the nuance of it all. I hope this episode can serve as some re

S2E22. Season Finale: Answering the Hard Questions Jun 3, 2024 01:01:55 I can't believe how fast these two seasons have flown by. Next time you see me - after a short break - I'll be coming to you from my own 9 Lives studio! This podcast has been the best lesson in discipline, consistency and doing things even on days you don't really feel like it. To finish the season, I wanted to chat to you and answer your questions about mindset, fitness, running, re

S2E21. Lucy Davis: The Price of Extraordinary May 27, 2024 01:11:18 A real honour to be joined by athlete, ultra marathon runner and businesswoman - Lucy Davis - on today’s episode. I’m so proud and feel very privileged that Lucy felt 9 Lives was a safe enough environment to open up about the impact of competing and participating in multiple endurance sporting events has had on her self esteem over the years. We discuss her life growing up as a swimmer and gymna

S2E20. Zanna Van Dijk: Conquering fears & redefining yourself after burnout May 20, 2024 00:49:21 Welcoming my friend and long-time creator, Zanna Van Dijk to 9 Lives! Getting to know Zanna over the past 6 months has been an absolute joy and this conversation really encapsulates the inspiration and empowerment that I - and hundreds of thousands of others - draw from Zanna's experiences and mindset. This chat is one about finding balance after burn out, maintaining friendships in adulthood

S2E19. Curbing impulsive behaviour and getting out of debt May 13, 2024 00:41:51 While I've mentioned my experience getting out of debt before, I wanted to dedicate an episode to explaining the behaviours that caused me to rack up that debt and crucially, the changes I made in order to now be fully debt free and running my own business. In this episode I talk about the price of wellness, getting control of impulsive behaviours and conquering the fear of starting something

S2E18. "Go out and dance" Becky Briggs, marathon record holder May 6, 2024 00:42:52 I'm so honoured to have Becky Briggs - an elite runner, record holder and all-round ray of sunshine - on the podcast. Reflecting on her relationship with running, how it's shifted over time and how she came to represent Britain and win(!!) the Manchester Marathon by such a young age, Becky offers some beautiful perspectives on using running as a means to reconnect with yourself and with n

S2E17. Advice for the beginning of your fitness journey Apr 29, 2024 00:43:56 If I were to start my fitness journey from scratch - here’s what I would do and the mindset I would adopt. Whether you’re lacing up your trainers for the first time in your life, revisiting fitness after some time off or maybe simply starting to consider making changes to your lifestyle and build healthier habits - this episode is for you. I hope to give you some pearls of wisdom or help you begin

S2E16. [BONUS EP] Running a marathon as a beginner Apr 23, 2024 00:50:40 I know so many of you are working towards running goals and whether it’s a 10k, a half marathon or a full marathon, I know how important and helpful it is to hear first-hand experience and tips from someone who has been in your shoes. Today I brought my friend - and producer of 9 Lives - Rhyanna, onto the podcast to talk about her experience going from beginner to marathon runner in 7 months. Th

S2E15. How to quit bad habits Apr 22, 2024 00:40:35 We've covered habit building in a number of episodes but this week I wanted to discuss how to break the bad habits that are no longer serving you. One of my most asked questions is "Cass, how did you quit smoking for good?" In this episode I break down my own experience and give you 7 tips that you can apply to any habit that you feel is holding you back from reaching your goals. L

S2E14. Why I'm glad I failed my marathon goal Apr 15, 2024 00:51:11 I took on Paris Marathon last weekend with the goal of a sub-4 completion time. I missed out on that goal but this "failure" ended up teaching me the greatest lesson. I hope you all enjoy hearing my recap of the race as well as some of my reflections on running, races and setting goals. Hopefully my experience can encourage you to take on a new perspective and be more gentle with yours

S2E13. Managing depression during your fitness journey Apr 8, 2024 00:39:59 We spoke in Series 1 about The Black Dog - the metaphor I feel perfectly represents the relationship I have with depression. In today’s episode I wanted to revisit that topic but speak more specifically about how you can find - and navigate - a fitness journey while working through mental health conditions. We chat about how essential it is that you press on and grab opportunities to improve your

S2E12. How to be brave - building the courage to make lasting change Apr 1, 2024 00:54:14 When you think of the word "brave" you might think of big, bold acts with huge, transformative reward that follows, but today I wanted to talk about how you can be brave in your everyday - I give 9 tools to become braver in both big and small ways that will ultimately build confidence and see you change your life for good. How have you been brave recently? Let's chat in the comment

S2E11. How to train hybrid - balance running & lifting weights Mar 25, 2024 00:42:36 Perhaps one of my most popular FAQs: Cassia, why do you train hybrid and what even is hybrid training? For me, hybrid has become a way of life and the most sustainable way to stay happy and active. In this episode I talk about the fundamentals of this training style including goal setting and how endurance running and lifting weights can compliment one another when it comes to health benefits as

S2E10. 4 life changing things I gained from my fitness journey - how to stay motivated while changing your routine Mar 18, 2024 00:52:17 When discussing weight loss and changing daily routines and habits, it's not often we focus on what we gain from the journey; attention often sits with the sacrifice and the grit it takes to transform your life. This week I wanted to reframe the journey and remind you of the life changing things I gained from embarking on this journey from reduced inflammation to improved cognitive function.

S2E9. Tips for becoming alcohol free & embracing adventure Mar 11, 2024 00:40:16 Join me at home this week as I reflect on my trip to Utah and chat to you about some thoughts I had around change, chapters in our life, seizing adventure in life and perspectives on “failure”. I also wanted to take some time in this episode to give you some practical tips and advice from my own journey to become alcohol-free as I know so many of you are sober curious, I hope this helps. Always

S2E8. Keeping promises to yourself, comparison & reflections on our twenties with Savannah Sachdev Mar 4, 2024 00:36:39 Fast approaching 1000 days of running, Savannah Sachdev is back on the podcast! In this conversation we discuss what Savannah's run streak has taught her about accountability and commitment to herself; we also spend some time reflecting on our 20s and the mindset shifts we feel as we enter our 30s and beyond. If you've felt yourself trapped in a comparison loop, hopefully this episode give

S2E7. Shadow work, how to forgive yourself & stories from recovery Feb 26, 2024 00:38:11 After a few tricky weeks for me, I wanted to chat today about getting to know - and working with - your shadow. Shadow work has been such a beneficial practice for me throughout my journey and continues to be something I do regularly. I really hope you also take away something beneficial from this episode if you're struggling to come to terms with the parts of yourself you're not so prou

S2E6. How to get fast & avoid injury or burnout on your running journey Feb 19, 2024 01:14:18 Joining us this week is my friend, colleague and multi-marathon-runner Finlay Hampton. We take this opportunity to address some FAQ we often receive from clients and our run community from avoiding injury and burnout, to how to properly fuel with food before and during a run, to our favourite running shoes. Fin is always an incredibly welcome guest on 9 Lives and so he will be back! Let us know

S2E5. Stop giving up on yourself! How to learn patience & get to your goals. Feb 11, 2024 00:41:11 Hello dear ones! In this week's episode we dive into how to cultivate the sticking power and patience to execute your dreams. Always falling short of your goals? This episode is for you. I also delve into some buddhist teachings, as well as the neuroscience behind building trust in ourselves. With love always Cass x

S2E3. How to start running Jan 29, 2024 00:24:17 The question I get most in my DMs is “How do I start running?” but I want you all to remember that for me it really started with setting smaller goals and growing them, as my confidence and self belief grew. A glimmer of hope and inspiration turned into a short walk, turned into a jog between trees, turned into a lap of the park, turned into 3K, turned into 5K.. 10K.. Half Marathon… and so it goes

S2E2. Stop self-sabotaging to find your purpose Jan 22, 2024 00:38:30 Often the biggest hurdle standing between us and our goals is our negative self-talk or the judgments and expressions of others. In this week’s episode I hope to offer you some advice on detaching yourself from these obstacles and dig into what we mean by “finding our purpose” especially when struggling with mental health and life’s responsibilities. I introduce you to the idea of “the sublime” an

S2E1. How to build the willpower to change your life. Jan 15, 2024 00:35:07 Welcome back to 9 lives Season 2! I am so happy to be back, and so thankful for you joining me here friends. In this episode we discuss building willpower. That elusive golden nugget that everybody wants but many find so hard to find. I touch on the science of creating tenacity in your life, and tell the story of the ‘cross roads’ moment from my own journey that changed everything for me. Who do

22. Confessions of an Ex-Party Girl. Finding fun (& balance) after extremes. Jan 13, 2024 00:36:00 In this week's episode I tell the story of 'taking it too far'... how I broke out of the constant hedonistic cycle. I discuss reversing the damage I did to my body- yellowing eyes, swollen features & ankles. I also give tools to find fun in peace and quiet after extremes. Fun can be a cup of tea, a walk in the woods, or a quiet moment of stillness with yourself. Finding joy in sel

23. Is social media ruining originality? Create boundaries online & stop comparing yourself. Jan 13, 2024 00:33:12 In this episode I delve into the problems with excessive social media consumption. We discuss comparing yourself to the unrealistic and somewhat unattainable lifestyles you see in online fitness. I offer some tools to create boundaries with your phone, to get offline & into the real world. I touch on why I believe 'what I eat in a day' videos might not always be helpful, and talk abou

24. XMAS SPECIAL Q&A: losing friends, loneliness during a self improvement journey & coping with the shame of 'lost' years. Jan 13, 2024 00:48:43 In this weeks 'ask me anything' I discuss the loneliness and solitude a self improvement journey can sometimes create. I give some insight on how I coped with this, and how to make peace with saying goodbye to people, places and habits that no longer serve you. I touch on grieving through running, finding peaceful love after toxicity and how to foster a 'it's never too late to ch

21 - Healing your inner child & unlocking the power to create your ideal future. Dec 4, 2023 00:39:27 Who were you before the world told you who to be? Before the hurt? Reconnecting with that childlike innocence and joy could be the key to figuring out what makes your soul sing. In this episode I give you tools to connect with your inner child. I discuss my own lifestyle change & the story of how I changed my future so drastically with the power of self talk, positive thoughts & intentio

20 - Are you self harming with your lifestyle? How & why we can get better. Nov 27, 2023 00:39:01 In this episode I ask you the question, 'do you want to get better?' Sadness and self destructiveness can become an old familiar friend, but in this episode I help you challenge that behaviour. I give some science as to why eating and moving in certain ways can create the energy you need to start feeling better. Action creates energy. I cover nature therapy, basic macronutrients, and po

19 - Extraordinary is accessible. Daring to dream, training around your cycle & the female/ athlete paradox. Nov 20, 2023 00:43:32 In this week's episode I discuss the power of dreaming BIG while being underestimated, and allowing space for the extraordinary in your life. I touch on training & our hormonal cycles, and delve into issues around gender, and the perception of women in endurance sports. You can be both feminine AND strong, girly AND sporty. The two are not mutually exclusive. Sport belongs to us all- no ma

18 - Breaking the pattern of toxic relationships with others & yourself. Nov 13, 2023 00:44:19 In this episode I open up a little bit about the realities of living with mental health issues, and how this has affected my relationship with others (both in friendships and relationships) and myself. You will meet the same person again and again until you break the pattern. You deserve a love pure and true and kind. You deserve calm and safe relationships. Until next week, always love - Cass 💛

17 - Eating & training intuitively while on a fitness journey & still reaching your goals. Nov 6, 2023 00:34:13 In this episode I discuss my weight loss and fitness journey through eating & training intuitively. We touch on timelines, how to build TRUST in yourself with food and movement, and I give you some examples to help you move into intuitive training. As always, thank you so much for listening, it means the world to me. Until next week, Cass 💛

16 - How to find self discipline when you are struggling to function. Oct 30, 2023 00:39:41 In this episode I discuss the steps I took to find self control, and discipline when I was struggling to function. I discuss setting smart goals, temperance & stoicism, feeling fearful to leave the house, hair loss and other barriers I faced before heading out for my first walk. I hope you find this episode useful. Thank you for listening, until next week, Cass 💛

15 - Savannah Sachdev. Feeling like an outsider & how to use that as your power. Oct 24, 2023 00:52:15 In this episode we are joined by the beautiful Savannah. A fellow runner & new friend of mine. We discuss growing up feeling different, navigating life after bullying, and why fitness (& running) helped us discover our power. ‘Get out of your head & into your body’ Thanks for listening! Until next week, Cass 💛

14. The truth about life after weight loss & why rushing your journey will only slow your progress. Oct 16, 2023 00:42:14 In this week's episode we discuss life after extreme weight loss. I talk about loose skin, confidence, self acceptance and why rushing your journey will only slow you down. I also open up about my own mental health struggles recently, I do apologise if I'm slightly less chirpy this week! I hope this episode can be of comfort to you, my friends. As always - I share my story so you can begi

13. People don't hate you, they hate themselves. How to stop caring about what others think of you & take control of your destiny. Oct 8, 2023 00:42:00 In this episode we discuss the ego, the higher self, the shadow self, other people's projections, tall poppy syndrome and how to stop caring about what other people think of you. As someone who has lived through many periods of bullying, I hope this can be of comfort to someone out there, or at least offer you some tools to understand that hate is often a projection of envy or insecurity, and

12. How lifting weights changed my life, mental health & helped me lose 100lbs, my physique transformation story. Oct 2, 2023 00:39:03 In this week's episode we discuss all things lifting weights. I tell my story, give you some science & try to guide you to a path of falling in love with being strong, and lifting for fun, without the need to control your body or measure your progress only through your physical being. You are beautiful just as you are, within the pursuit of your dreams. Find your happy movement, and how to

11. The power of releasing control, finding your happy & starting to run. Sep 25, 2023 00:37:32 A conversation with Finlay Hampton, 100 + marathoner. We discuss slow running, fast running, the keys to a long life & myths around injury. Thank you for your time & wisdom Fin! Until next week, always love, Cass 💛

10. Alcohol - breaking the cycle of binging & finding freedom. Sep 18, 2023 00:42:27 In this episode I discuss my relationship to alcohol, how it has affected my opportunities and how I replaced my habit of binge drinking. This is my journey (that I am still on!) ... I hope you take inspiration from this episode to see there is more to life than excessive drinking. You can break free from binging and see the world with clarity and joy. Love always - catch you next week. Cass

9. Dealing with grief, falling in love & all things in between - a Q&A Sep 11, 2023 00:43:39 Answering your questions. Talking food, falling in love, start up businesses, running through grief, music, animals and lots more! Thank you for your questions, time, and for even being interested in me and what I have to say! What a trip!? Always hope my friends, until next week - Cass 💛

8. The secrets to weight loss & creating lasting change. Sep 3, 2023 00:41:56 In this episode we discuss the secrets to a long lasting lifestyle change (that can result in weight loss) & the art of falling in love with yourself and all the things that make you different! I also touch on the importance of never comparing yourself to what you see online, or to people who have different genetics or starting points to your own. Remember - you are you, and no one else is, a

7. How to find your purpose as a late bloomer. Aug 28, 2023 00:29:36 9 Lives Episode 7 In this episode we discuss how to find your purpose after a life of 'failure to launch' and I give some tools for you to get to know yourself better. There is so much beauty in changing direction in life, and having the bravery to go after what makes you tick. It's never too late to “become” yourself. Aristotle, for example, didn't fully devote himself to writin

6. Unfit to Ultramarathons - how I taught myself to run during my 100lb weightloss journey. Aug 21, 2023 00:32:40 9 Lives Episode 6 - the story of how I went from being out of breath walking, to training for my first ultramarathon. It is possible to achieve what once thought was impossible. I promise. Leave your questions all about running (or fitness) in the notes and i'll do a bumper Q&A episode in ep. 8 🐈‍⬛ Thank you for listening my friends! Cassia

5. How to lose weight without losing yourself - a conversation with a food councillor. Aug 14, 2023 00:45:07 9 Lives Episode 5: A conversation with the wonderful Olivia, food councillor of 444 coaching and a good friend of mine. We talk about her food story, some tools to help you if you are struggling with emotional or overeating, as well and touching on some underlying disordered behaviors within the fitness industry. Next week - Unfit to Ultras, my running journey. I'd love to hear your feedback

4. Sharing my food story. Aug 7, 2023 00:29:55 9 lives episode 4: Sharing my food story & struggles with binging. A very vulnerable one that was not easy to film. TW: binge eating & depression. I am telling my story, but I am not qualified to give advice, please contact your GP if you are struggling with similar issues. A slightly heavier pod today guys - we will have some lighter episodes in the coming week. I hope this can make so

3. How to change your lifestyle & stop comparing yourself Jul 31, 2023 00:21:23 This week we talk about 'habit stacking' and 'lifestyle momentum'. I also touch on why you should never compare yourself to influencers, or feel bad about your week 1, compared to someone else's week 300. Always hope! Please let me know your feedback - next week I will finish the episode with a Q&A from my spotify listeners, so please leave them in the notes.

2. Growing up with depression & learning to live with your 'black dog' Jul 24, 2023 00:23:59 Delving a little into my childhood & teen years, discussing growing up with a 'black dog' (mental health problems) & how to navigate low feelings by accepting that it is a beautiful part of yourself. Thank you for listening - I'd love to hear your feedback, topic suggestions or guest requests! 🐈‍⬛🪄

1. My weight loss journey and identifying "the turning point" to change your life. Jul 17, 2023 00:36:06 In this episode we delve deeper into the 'turning point' of my own journey, touch on inner child healing, and discuss setting healthy boundaries in order to create space for change in your own life.

Introducing: 9 Lives with Cassia Tierney Clarke Jun 15, 2023 00:06:13 How many lives have you lived? Nine Lives is the wellness podcast with real life, gritty stories and actionable tools to help you re-write your own tale. Watch and listen every Monday.

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