Sometimes, it takes a heartbreak to really shake things up—and Sam Thompson is the first to admit it.
After splitting with Zara McDermott at the end of last year, the TV personality has had an emotional journey full of growth, reflection, and big changes.
And now, he’s opening up about everything from personal struggles to emotional breakthroughs, all while stepping into a new chapter of life.
A Painful Split and a Wake-Up Call
Sam, 32, recently appeared on his best friend Pete Wicks’ Man Made podcast, where he talked candidly about the uncomfortable period following the end of his five-year relationship with Zara.
Describing it as a difficult but necessary shake-up, Sam said the experience jolted him into facing parts of himself he had previously ignored.
“It was a weird time,” he shared in a preview with MailOnline.
“Sometimes you need a shock to push yourself into a new phase of life.”
Leaning on Friends and Learning to Stand Alone
While Sam admits he’s lucky to have a strong support system—his sister Louise, Pete, and close mates—he also recognizes he may have relied on others too heavily. “I depend on people a lot,” he said.
“And as much as I love that, I’m still not totally at the place where I can fully take care of myself.”
Pete asked whether leaning on others made him feel less like a man.
Sam clarified it’s not about asking for help, but about needing to become more self-reliant.
It’s something he’s working on every day.
The UNICEF Challenge That Changed Everything
After the breakup, Sam didn’t sit still.
He took on one of the biggest challenges of his life—a five-day mission for UNICEF, carrying the Soccer Aid ball by foot and bike from Stamford Bridge to Old Trafford.
The 260-mile trek tested him physically and emotionally, but it also helped him turn a corner.
“That challenge made me realize I can handle hard things,” he said.
“I cried on day one—literally into the physio’s arms. And then Ben Shephard showed up, and I broke down again.
I think I just had so much pent-up stuff inside me.”
Despite injuries, pain, and exhaustion, Sam raised a jaw-dropping £1.5 million for UNICEF, showing not just resilience but real heart.
Letting His Emotions Show
Sam opened up about always being an emotional person, even as a kid.
He recalled crying during an Oxfam documentary and seeking comfort from his mum.
But as he got older, those feelings were pushed down—until now.
“The challenge brought it all back. And honestly, it felt like a release,” he said.
“There’s this idea that you have to hide your feelings, especially as a guy. But feeling deeply isn’t weakness—it’s human.”
Where Things Stand with Zara
Sam and Zara quietly ended their relationship in December, after trying to make things work through a tough year.
“There was no drama, no scandal,” a source close to them said.
“They just reached a point where focusing on their individual paths made the most sense.”
Zara has since moved on and is now dating One Direction star Louis Tomlinson.
The new couple reportedly connected shortly after her split from Sam and were seen together during this year’s Soccer Aid event.
Sam Finds a New Spark with Holistic Nutritionist Steph Robinson
While Sam was focusing on healing, life had other plans.
He recently began seeing American wellness influencer and holistic nutritionist Steph Robinson.
The two were introduced by mutual friends and hit it off quickly—especially with Steph spending more time in London for work.
“They’re getting to know each other,” a source said.
“It’s early, but the connection is real.”
Steph is known for her viral health content, reviewing wellness retreats across the world and sharing unconventional advice—like warning people against drinking oat milk.
Taking Time, Moving Forward
Even though Sam has started dating again, he’s been vocal about not rushing into anything serious too soon.
“I’m working on myself,” he said after a previous breakup.
“No dating right now—I’m not ready, and I’ve realized that.”
Now, with a fresh outlook, a successful challenge behind him, and a budding new romance, Sam seems to be embracing the idea that growth often comes from discomfort.
He may still be figuring things out—but he’s doing it with honesty, heart, and a bit of help from his friends.