Surviving SAS, Authenticity, and Self-Discovery with Lucy Spraggan

This week, Lucy Spraggan sits down with me for one of the most honest, eye-opening conversations we’ve had on the show. If you think you know her from The X Factor or SAS: Who Dares Wins… you don’t. Not until you hear this.

Lucy talks openly about the realities of fame, trauma, sobriety, neurodiversity, and what it actually takes to rebuild your life from the ground up. She doesn’t sugar-coat a thing and that’s exactly why this episode hits so hard.

We get into the brutal behind-the-scenes of SAS, the mindset shift that changed everything, and why radical authenticity has become her non-negotiable. From learning to stop caring what people think, to finding joy in the smallest, most unexpected places… this episode is packed with truth.

If you’re navigating change, dealing with your past, or trying to figure out who the hell you are now — this one will stay with you.

Key Takeaways

• Authenticity isn’t a buzzword — it’s a daily decision Lucy had to fight for.
• SAS broke her physically, but rebuilt her mentally in ways she didn’t expect.
• Sobriety gave her clarity, confidence, and a deeper sense of purpose.
• Human connection — not individual grit — is what gets you through adversity.
• Neurodiversity is her superpower, especially in creative and high-pressure spaces.
• Radical honesty can change your entire relationship with yourself.
• You are not your thoughts — and learning that can completely shift your life.
• Joy comes from simple, grounded moments, not external validation.

Timestamps

0:00 — Welcome + Lucy’s definition of daring and winning

0:11 — The cost (and power) of radical authenticity

0:37 — Writing her book and telling the truth, even when it hurt

1:20 — Learning to stop caring what people think

3:45 — SAS: Why she pursued it and how she prepared

5:00 — The physical aftermath and hidden realities of the show

7:36 — Near-injuries, fear, and pushing through trauma

9:40 — Why connection mattered more than strength on SAS

11:19 — Behind the interrogation: sensory deprivation + mental testing

14:04 — The mindset warrior moment that changed everything

15:21 — What adversity taught her about herself

16:32 — Mental health, intrusive thoughts, and radical self-awareness

19:19 — Practicing “I am not my thoughts”

20:44 — Intention, presence, and redefining performance

23:20 — Music, community, and why connection is everything

26:00 — Boundaries with fans and protecting her mental health

29:06 — ADHD, learning patterns, and creativity

31:21 — Would Lucy be where she is without X Factor?

32:36 — Delusional capability: her secret weapon

35:59 — Breaking free from expectations and rebuilding your life

38:40 — Health challenges, long Covid, and mindset shifts

39:51 — Metal detecting, joy, and finding a life that feels good

42:15 — Martial arts, self-defence, and building physical confidence

45:08 — Discipline vs motivation — the real difference

46:00 — Misconceptions and learning not to care

49:06 — Joy, gratitude, and what truly matters

52:55 — Materialism, identity, and growth

55:16 — Carrying the people we’ve lost

56:45 — The dare: Lucy’s next challenge

58:12 — Why every woman should try jiu jitsu

1:00:00 — The vulva story, recovery, and ending with real talk

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