British national record–holding freediver Ruth Osborne is back — and let’s just say the last two years have been anything but smooth sailing. Ear infections, cancelled competition days, Caribbean chaos, burnout, and a couple of “is this my last dive ever?” moments… Ruth lays it all out with the kind of honesty most people avoid.

This episode isn’t about glory dives or perfect outcomes. It’s about what happens when the thing you love keeps punching you in the gut — and why you still get back in the water anyway.

We get into her training, mindset shifts, the ugly parts of high-level sport, and the surprising decision to coach herself. If you need a reminder that the path rarely looks pretty, this is it.

Key Takeaways

• Progress without outcome is still progress. Ruth’s technique, strength and awareness are on another level — even if the number on the dive line hasn’t moved yet.
• Setbacks don’t mean you're wrong for the path — sometimes they’re just annoying. Ear infections, heat, UTIs, and slanted dive lines aren’t “signs from the universe.” They’re life.
• You can love the process even when you hate the results. That’s the real test of commitment.
• Self-awareness beats brute force. From redefining nutrition to noticing burnout, Ruth shows what “listening to your body” actually looks like.
• Retiring wasn’t the answer — remembering her ‘why’ was.
• Coaching herself is the next evolution. She’s backing her own experience, instincts, and discipline.
• Rest isn’t optional. Especially when you're diving 80+ metres on one breath.
• Long-term mindset > short-term wins. She's building for depth, longevity, and a life lived well — not a single medal moment.

Timestamps

0:00 – Ruth is back: two years later, a lot deeper (mentally if not yet physically)

2:00 – Competitions, ear infections and the brutal timing of setbacks

4:15 – What “current” does to a dive and why it matters

8:00 – Pressure, performance windows and keeping your head straight

12:00 – Reacting vs choosing your reaction

16:00 – When outcome and effort don’t match

20:00 – Nutrition, protein and what changed for Ruth in her 40s

33:00 – The Dominica chapter: volcanoes, heat exhaustion and angry afternoons

39:00 – “Do I retire?” — Ruth hits her breaking point

44:00 – Why she stays in the game: rebuilding her ‘why’

52:00 – World Championships, coaching herself and designing a healthier training balance

56:00 – What’s next: May competitions and a new chapter on her terms

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