In this solo episode, I share 33 lessons I've learnt at the ripe age of 33.

Lessons I wish I knew sooner that would have helped me to feel less doubtful/fearful/overwhelmed, and would allow me to see the world a little differently.

It's always a tradition of mine to create a reflective episode around my birthday, and I truly hope this is an episode you can come back to time and time again to extract another tip or lesson on your journey of becoming your best self.

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

Enjoy xx

In this episode, I am joined by the exceptionally talented Dr William Townley.

Back in August 2023, I had a rhinoplasty surgery after a long 7 year deliberation. Dr Townley was my surgeon of choice, and my experience was so positive that I wanted him to join me on the podcast to share his expert advice on this procedure, to help and guide anyone who is considering this surgery.

With extensive international training and a reputation for combining surgical precision with genuine empathy, Dr. Townley is one of the UK’s foremost experts in facial aesthetics. Known for his tailored approach and commitment to natural results, he brings both technical insight and human understanding to every stage of the rhinoplasty journey.

Drawing from Dr. Townley’s expertise and my own experience 18 months post-op, we explore the full spectrum of rhinoplasty—from the surgical process itself to the emotional and physical realities of recovery. We talk openly about swelling, healing timelines, and what patients can realistically expect in the months after surgery.

We also discuss the importance of choosing the right surgeon—not just based on reputation or trend, but on alignment with your unique facial structure, values, and long-term wellbeing. Dr. Townley shares valuable advice on the right questions to ask in consultations, how to navigate the allure of social media trends, and what to look out for when considering lower-cost options abroad.

This episode is for educational purposes only and is not intended as promotional material. Cosmetic surgery is not something that should be considered lightly, and we emphasise the importance of doing the inner work first. Understanding your motivations, building self-worth, and approaching any external changes from a place of self-awareness.

You can find more about Dr Townley by visiting his website; https://www.williamtownley.co.uk/ as well as his Instagram: https://www.instagram.com/drwilliamtownley/?hl=en

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