What does it really take to keep going when you're not sure you're good enough? And how do you know when it's time to stop pushing and choose a different path?

In this episode of Heart & Graft, I'm joined by Karen Jones, former England women's rugby captain, Oxford–Cambridge boat race competitor, A&E doctor and now Clinical Services Lead at England Rugby.

Karen's achievements are extraordinary, but it's the human story behind them that makes this conversation so interesting. She talks openly about self-doubt, the people who helped her believe in what was possible, and why even the most driven people need a support network. Along the way, Karen shares some brilliant stories, from being told that studying medicine at Oxford was a waste of time to taking a step back from international rugby and making a career change she hadn't planned.

Why listen?

• Discover why successful people aren't necessarily more confident than the rest of us. And what helps them keep going when self-doubt kicks in.
• Reflect on the people around you who make a difference, and whether they know just how much they matter.
• Find out why asking for what you need can open doors you assumed were closed.
• Rethink resilience: when is it worth pushing through, and when is it time to step back?
• Explore why it's OK to change your goals, even after you've worked incredibly hard to achieve them.

An honest, thought-provoking conversation about ambition, courage, connection and the people who help us become who we are. Because perhaps success isn't about being fearless or doing everything alone. Perhaps it's about what we do with our fears, and who we have alongside us.

We communicate constantly at work—but are we really connecting?

In this episode of Heart & Graft, Nicky McCrudden talks to former BBC presenter and communication specialist John Young about what journalism can teach us about becoming more human communicators. Together, they explore the power of storytelling, tone of voice, and authenticity. John shares practical insights from his years in newsrooms, including why human detail can make complex workplace messages meaningful, how pauses and imperfections can build trust, and why a direct conversation can sometimes achieve more than a long chain of emails. And Nicky reflects on the tension between sounding polished and sounding human.

• Discover how storytelling can make complex, abstract or “boring” workplace messages more engaging.

• Learn why authenticity does not necessarily mean polished, scripted or perfectly rehearsed communication.

• Find practical ideas for building rapport in remote and hybrid teams.

• Reconsider the relationship between professionalism, emotion and humanity at work.

• Take away a simple challenge: prepare enough to feel confident, but leave room for the real person behind the words.

Before we dive into season two, Nicky takes a moment to reflect on what season one of Heart and Graft taught her, and what those lessons mean for the podcast going forward.

From the assumptions we make about ourselves, other people and what's “normal” at work, to the surprising power of small acts of care, this is a look back at some of the ideas and stories that stayed with her.

Nicky also explores why she's embracing simplicity, leaning further into the stories behind the research, and introducing a new reflective ending to future episodes.

Plus, there's a little challenge for you: invest five minutes, once a week, with a pen, a notebook and a cuppa, and ask yourself: What has happened lately that you want to remember, and why?

Look out for the first full episodes of season two, with more stories, more human stuff, and a little more breathing room between episodes.