Optimise

In this episode, I’m joined by women’s health coach Rebecca Margaret for a really honest conversation about self-care, emotional health, routines, nervous system regulation, and what it actually looks like to stop abandoning yourself every day & CHOOSE yourself, day in day out.We talk about the journey from self-loathing to self-respect, why health is so much more than supplements and wellness trends, and how the smallest daily habits can completely change the way you feel.Rebecca shares how she created habits, rituals and non-negotiables that genuinely support her wellbeing, while we also dive into emotional processing, women’s hormones, cycle health, self-sabotage, and why becoming “healthy” is more about self-awareness and consistency than perfection.If you’ve been feeling overwhelmed, disconnected from yourself, stuck in unhealthy patterns, or like you KNOW what to do but can’t seem to follow through - I think you’ll REALLY love this conversation.We cover:Rebecca’s journey from self-loathing to becoming a health coachWhy self-care is more than skincare & supplementsThe small daily habits that actually shift your energyEmotional health, nervous system regulation & self-sabotageBuilding routines that support YOUWomen’s hormones, cycle health & understanding your energyCreating habits from self-respect instead of punishmentTimestamps00:32 – Rebecca’s journey into health coaching02:43 – Why basic acts of self-care matter05:47 – Prioritising yourself without guilt08:26 – Self-sabotage & emotional blocks10:12 – The “Aging Like a Fine Wine” project15:09 – The shifts she noticed from her routines21:25 – Women’s hormones, energy & cycle healthENJOY!!!Find Rebecca here 🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This is a bonus ep where I was a guest on Ash Murphy's poddy - Good to Great. If you listened to the second last episode, I interviewed Ash on this podcast!Enjoy x"We all want that feeling of waking up feeling refreshed, ready to take on the day and not have the urge to hit snooze. But why do so many of us struggle with this day in and day out?Listen in on this episode as we talk all things sleep health, circadian rhythm and the mindset and attitude needed to take your health from good to great!In this episode Sophie drops some amazing insights and tips where you can start feeling the effects almost instantly 🙏"🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Your phone can either support your nervous system… or completely dysregulate it.In this episode, I’m breaking down how your phone is designed to keep you hooked, why it leaves you feeling overstimulated, and how to change it.Because the goal isn’t to get rid of your phone, for most of us, we need them!! but we CAN set them up in a way that actually supports your health, focus, & sleep.I’m sharing the exact changes I’ve made that have helped me feel calmer, more present, and less distracted throughout the day.✨ In this episode: Why your phone feels so addictive  How it impacts your nervous system  Simple ways to reduce overstimulation  How to set your phone up to support your health Small changes make a big difference!!! If you’re ready to feel calmer, more energised, and actually in control of your habits - this is exactly what we work on inside my 1:1 coaching, enquire here Download Opal here🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Ooo yeah of course you are in for ANOTHER treat with this episode with my gorgeous friend, and recently my own fitness coach, Ash Murphy.If you’ve ever felt stuck in your body, like you’re doing “all the right things” but not seeing results, or constantly starting over every Monday - this episode is for you.We dive into what actually works when it comes to fat loss, building muscle, and feeling good in your body, & it’s way simpler than you think.We also talk about: why the all-or-nothing mindset is keeping you stuck  the underrated habits that actually move the needle (hello walkies!  👀)  how to build a healthy relationship with food without restriction  why consistency will always beat perfection  and how to create a routine that actually supports your life If you’ve been feeling “off”, out of routine, or disconnected from your body… this will bring you back to basics in the best way 😍 Find Ash here 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about 1:1 holistic health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

If you are someone who 😩 struggles to fall asleep🥲 you constantly feel 'on', stressed, anxious🙃 you find it hard to 'rest' 🫩 or wake up already tired... THIS IS FOR YOU.A really interesting analogy I heard recently..Imagine from the moment we WOKE UP - we started running. And we didn't stop. We kept going, exhausted, fatigued, depleted... until we hit the pillow. We wouldn't do this to our bodies, so why do we do it to our BRAINS?!Most people are go go go, non stop - constantly stimulated, consuming.. here's your reminder to TAKE SOME BRAIN BREAKS.With some ideas of how. 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about 1:1 health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Let's face it. The world is a lil wild right now. A lot that is out of our control, but there is a lot that STILL IS.Reminders that you probably need to hear right now - to continue supporting your health, your self, your nervous system.These are simple but FOUNDATIONAL.Do not overlook.Love ya xWant support with your health? 1:1 holistic health coaching enquiry form hereTry Classpass for free! Try Opal (THE GOAT) fr 30 days free here🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

A quick little check in as we enter 2026 and helping you have your BEST YEAR YET!! - Who do you need to be?- What habits do you need to embody?- Tips to set up your phone to support your goals rather than hinder them- Other ways I'm ensuring my goals are top of mind & the ACTIONS I am taking to move towards themEp around VALUES (which comes with a PDF):#31 // FIND OUT your core values so you can optimise your life, satisfaction & fulfilment!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about 1:1 health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Christmas happened - the food, the drinks, the late nights… all of it. And if you’re waking up feeling a little off, this episode is your reminder that you didn’t ruin anything, your body doesn't hate you, and you don’t need to flip into punishment mode to feel like yourself again.** PS I'M SORRY IF THE AUDIO IS OFF! Marble (my dog) was being a pest & pulled out the mic cord without me realising ** In this ep I share 5 ways to support your body without punishment, restriction and focus on NOURISHMENT. You don't need to smash yourself at the gym, smash the leftovers or smash yourself with shame or guilt. YOU'RE HUMAN.Focus on these 5 things & watch yourself bounce back easier than ever.Fill this out if you are interested in the Reset or 1:1 health coaching Electrolytes I mentioned: Seeking health 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekate🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this episode, I’m joined by Rachel Kay, a holistic nutritionist, talking all things health, nutrition, iron & more.We talk about:Rachel’s non-negotiables for feeling her best and how she found her way into holistic nutritionThe foundations of health and why they’re often overlooked when we’re chasing quick fixes or the “perfect” dietThe basic nutrition knowledge Rachel wishes more people understoodThe impact stress has on the body, and why having fun & experiencing JOY is a crucial part of health!!What holistic nutrition really means (beyond food rules and restriction)The common conversation around low iron ~ why we need iron, supplements, iron infusions, and what to consider firstHow to simplify nutrition when you feel overwhelmed by what to eatHow to create meals that keep you full, satisfied, and supportedThis episode is a reminder that health doesn’t need to be complicated ~ and that supporting your body can feel calm, nourishing, and sustainable.If you’ve been feeling confused or overwhelmed around food or your health, this one will land!!! Find Rachel on IG here 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

So many of our habits aren’t a conscious choice > they’re automatic.In this episode, I’m talking about power of the pause: the moment between a thought and an action.The moment where you think:“I should get off my phone and go to bed”“I said I’d go for a walk”“I feel like scrolling Instagram”And instead of reacting on autopilot… you pause.That tiny pause is where awareness, self-trust, and better choices are built 🤝We talk about:Why habits are hard to change when they’re unconsciousHow pausing gives you the power to choose differentlyThe simple questions that help you decide what actually serves youHow waiting, even for a second, can change your behaviourThis is a skill you can practice daily ~ and when you do, everything starts to shift.If you’ve been feeling stuck in loops, on your phone too much, or disconnected from your goals… this episode is for you 🕺🏼Try OPAL yourself here  🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

ALRIGHT ANGELS!! If you’re tired, overwhelmed, overstimulated, or feel like you keep getting in your own way… this episode is going to call you out in the best possible way 🤝In this ep I'm  breaking down 10 sneaky habits you need to ditch in 2026 - the ones quietly draining your energy, dysregulating your nervous system, wrecking your sleep, and keeping you stuck in cycles you’re done with.We’re talking: ✨ Why charging your phone next to your bed needs to be a no go, & how it disrupts your sleep + nervous system ✨ How snoozing is making you more tired and destroying your morning energy ✨ Why scrolling first thing hijacks dopamine + sets your day up for chaos ✨ The link between distraction eating, bloating + mindlessness ✨ Hydration, overstimulation, late-night eating, dopamine addiction, and moreThis episode is your loving wake-up call 🤠 a reminder that no one is coming to save you… but with awareness, you can completely change how you feel in your body and your life.If you’re craving better sleep, calmer mornings, more energy, less anxiety, and habits that actually stick… you need this episode.And if this lands and you know you want support to make these changes? ✨ DM me on Instagram here or fill out the 1:1 coaching enquiry form here 2026 is the year your self-respect gets dialled way up. Let’s go.🥱 IG Post about snoozing📵 Download OPAL!!! Life changing.🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In today’s episode, I’m joined by the amazing Rachael ~ a Sydney-based lymphatic drainage specialist and founder of Detoxify by Rachael. We dive deep into the world of lymphatics ~ what it is, why it matters, and how you can support one of the most overlooked systems in the body.If you have ever felt puffy, inflamed, bloated, like something is stagnant within your body... this episode could be an absolute game changer for you & your healthRachel shares her journey into this powerful modality, the science behind lymphatic drainage, and the simple, daily, Big 6 technique everyone should know (& do!)We also explore when NOT to do lymphatic drainage, how to support your lymph on planes, dry brushing tips, and how often you should actually be getting a treatment.You’ll also hear Rachel’s favourite daily rituals, holistic practices, and the simple habits she prioritises to keep her energy, digestion, and nervous system flowing.Whether you're curious about understanding your lymphatic system, feeling puffy, dealing with stagnation, or simply wanting to feel lighter and more energised ~ this episode is a must-listen & you will love!! Find Rachael: Instagram → @detoxifybyrachael🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this powerful episode, I am chatting with the gorgeous Courtney Emma: a healer, author and EFT practitioner, for a deeply healing & delicious conversation about nervous system safety, emotional freedom and coming home to yourself.I have been LOVING EFT tapping recently so I just had to get Courtney on the show to share her wisdom & explain what EFT tapping is, how to do it, & how it can help you.Courtney shares the one non-negotiable ritual she swears by to optimise her wellbeing, plus the practices she uses daily to create safety in her mind, body and soul.We dive into:Why so many of us don’t actually feel safe in our own nervous system, and how to change thatPractical ways to create internal safety (that actually work)Why meditation matters especially if you think you “can’t meditate” (I've been here 🥹)What EFT tapping is, how it works, and why it’s a game-changer if you feel stuck, flat or lostA simple technique to soothe anxiety just by tapping on your handHow breathwork can help you open and activate your heartAnd… a live EFT tapping session you can follow along with to feel lighter, calmer and more grounded instantlyIf you’re craving clarity, emotional release, or a deeper sense of safety within yourself - this episode is absolutely for you 🧡Find Courtney on IG here🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this episode, we dive into 10 simple but powerful healthy home swaps that can transform your sleep, hormones, energy and nervous system & just support your health overall in the environment you spend a lot of time in (& sleep in!!)These are the practical, realistic shifts that make your home feel calmer, cleaner and more supportive for your body. From lighting and water quality to skincare, cookware and EMF habits, you’ll learn exactly why these swaps matter and how to implement them overtime.You DO NOT need to do these all overnight 🙃 although some you can!! Some are so easy you can implement TODAY.We cover:Why filtered water changes everything for your gut, skin + moodThe link between home lighting & melatoninHow to create a cave-like bedroom for deeper sleepWhy your nervous system LOVES WiFi-free nightsThe hormone impact of plastics, fragrance and non-stick pansSimple low-tox swaps for cleaning and laundryHow indoor air quality affects your energy + brainWhy slower, intentional cooking supports digestionThe truth about skincare ingredients and your toxic loadThis episode will make you rethink the tiny things you do at home every day, and remind you that your environment is one of your most powerful health tools.Simple shifts. Big impact. Your future self will feel the difference 🤝Do one a month & watch your whole health change in 10 months!Water filters:Bunnings (lots here!)AlkawayHydrogen HealthWell VertiLighting, Glasses & Eye masks:Block Blue LightBoncharge - code is SOPHIE15🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this deeply inspiring episode, I sit down with the beautiful and resilient Cobie, whose story is a powerful reminder of how much we’re capable of, even when life turns completely upside down.After a devastating car accident in 2015 that left her with multiple broken bones and a traumatic brain injury, Cobie’s journey to recovery has been nothing short of extraordinary. From learning to walk again to rebuilding her sense of self, she shares with raw honesty and positivity what it takes to heal both physically and emotionally.✨ In this episode, we dive into:Cobie’s powerful story of survival and recovery after her accidentThe moment her doctor told her she’d “never be 100%”, and how she proved them wrong (& not only learnt to walk, but can RUN!!!)What it’s really like living with an invisible injury and the power of taking “brain breaks”How she healed her brain and body through rest, presence, surrender and deep self-careThe greatest gifts this experience gave her, and how she now helps others through her workHer 4-step method for moving through any hardship with grace and gritThe message she’d send to her pre-accident selfThe importance of daily self-care and finding gratitude, even in the hardest seasonsThis conversation is an incredible reminder that no matter how dark things get, healing and happiness are always possible. 🌞Read the article here Watch Cobie's first steps here Connect with Cobie on IG here🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

It’s November 🤠 Two months left of the year.Before you decide to “start fresh in January”, we’re doing a radical honest check-in.✨ Where did you move the needle this year?✨ Where did you show up?✨ Where did you slip?✨ What habits are silently sabotaging you (hello, screen time 👀)?In this episode, we walk through a powerful almost-end-of-year audit across:Physical health (energy, movement, habits)Mental health (stress, screens, clarity)Joy & soul medicine (yes, JOY needs a strategy too)Energetic health (are you thriving or surviving?)Then we set aligned, realistic but powerful goals for November, the kind that build self-trust, energy, and momentum.This is not about “fixing your life in 60 days.”It’s about coming home to what matters and choosing to show up for yourself again.Write your goals. See them daily. ACT on them.And if you want support + accountability?I’m opening a 30-day coaching experience this month only (plus 20% off if you say you came from the pod 💫) - enquire here Let’s finish this year PROUD of how you moved > not wishing you had🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

What happens when you finally get the “dream body”, but lose yourself in the process?In this powerful & honest conversation, the gorgeous Tahls Skye shares her journey from bodybuilding and chasing perfection, to going on an incredible journey & finding true self-respect, peace, and connection with her body.We dive into what it really means to reconnect with yourself, how to listen to your body’s signals, and why leading with compassion instead of control is the key to sustainable health.Tahls opens up about the dark side of discipline, the fear of weight gain, and the freedom that comes from aligning with your values instead of chasing external validation.You’ll learn simple ways to rebuild trust with your body, navigate change without shame, and start working with yourself rather than against it.We also chat about: • Why self-respect is non-negotiable on your health journey • The importance of curiosity over criticism • How to redefine what “optimal health” really means • Tahls’ biggest lessons and what she wants every woman to knowThis episode is for every woman who’s ever looked in the mirror and thought, “I’ll finally be happy when…”Spoiler: happiness begins when you come home to yourself 🥹Find Tahls here🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Ever wished your period didn’t feel like such a battle? This episode unpacks the weird, wonderful, and deeply intelligent side of your menstrual cycle, from what’s actually happening in your body (& when you experience period pain - WHY), to the emotional and energetic shifts that come with it. You’ll learn how to ease pain naturally, reconnect with your body, and maybe even fall a little in love with your period!!!I'm joined by one of my FAVE GUESTS & HUMANS, Karinda John, a naturopath, menstrual cycle educator & fertility awareness educator to talk about all things once again, PERIODS, but this time specifically period pain - & alllll the wonderful (& especially weird) and woo woo things she does to support her cycle, prevent & navigate period pain, she even came with a 'Menstrual Woo Woo list.SO STRAP IN because this episode is SO GOOD!!! We cover:✨ Why we want to appreciate & honour our periods✨ The physiology of what's actually happening when we get them✨ Period pain - what is it & why does it happen✨  How our periods aren't just because of 'hormones' - how our immune, digestive, nervous systems all play a part✨ The role of inflammation with period pain✨  Menstrual shame & taboo ✨ How to navigate period pain, the conventional, herbal & WEIRD AND WOOWOO AF!!!✨  Karinda shares her Menstrual Woo Woo list, it's the best ✨ How warmth, dark choc & cacao are all incredibly beneficial✨  Other weird & wonderful practices to support your period ENJOY!! Karindas IG Episode 4: Optimise your Menstrual Health, Cycle Awareness + Nervous System with Naturopath KarindaEpisode 30: The Power of Ovulation Tracking: Natural Contraception & the Fertility Awareness Method with KarindaBook mentioned: In The Flo & Woman Code by Alisa Vitti, life changing!! 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Only six weeks after my first marathon, I decided to go bigger - a 50km Ultra.I believed I could do it… and for 47km, I did. But with 3km to go, my body said no 🥹In this episode, I share what happened, why I had to stop with only 3km to go!!! why I’m actually so proud I didn’t finish, and the powerful lessons this race taught me about ego, intuition, and truly listening to my body.🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this powerful episode, I’m joined by functional holistic health coach + practitioner Jordan Davey, whose mission is to help people understand the deeper layers of health that most of us were never taught.We dive into: ✨ The 3 most overlooked foundations of health — your circadian rhythm, nervous system, and environment ☀️ Why light is your first nutrient, and how sunlight literally powers your biology 🌞 The truth about how we are literally walking solar panels  🧴 How to optimise your body’s own natural sunscreen and protect your skin from the inside out 💤 Why optimal sleep repairs and protects your skin (even from sunburn) 🌬️ Why you should keep a window open, whether you’re at home, in the office, or driving 🧘‍♀️ How to make intentional choices that are realistic, not “perfect” ⚡ What “optimising health” truly means to Jordan, and how you can start today.→ Jordan's IG→ Website 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Hello my angels,In this ep I share a personal plot twist related to the marathon (I fear I have unlocked a beast now 🤣)PLUS I chat about a concept that has been brought up around 🪞 raising your standards🪞 not settling if you CAN do more🪞I help you think about where you could raise the bar with certain areas of health 🪞Going from good > to great🪞& WHO you are when it comes to your health journey: woman A, B or C?Let me know!! Dm me on IG @iamsophiekate which one you are& also connect if you would love to get your free circadian rhythm starter kit - for those who join 1:1 holistic health coaching for the month of September!! Or fill this enquiry form out & I'll be in touch xLOVE YA X🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Your health is a DAILY DEVOTION!!This is a short and sweet episode just reminding you of the importance of prioritising your health and how you cannot rely on motivation, being "in the mood" or it feeling easy & aligned - to move, nourish, sleep well, manage your stress... all the thingsYOUR BODY IS SO CLEVER, AMAZING & SPECIAL!!!Treat her like that ❤️This isn't about being PERFECT  (been there done that - share about my health journey here how being "perfect" meant I WAS NOT being healthy It's about MOST of the time, showing up for her the way she shows up for you hope you enjoy & maybe it was the reminder you needed xx IF you feel you need support with this, & want to start BEING consistent with SIMPLE, ENJOYABLE habits & practices that just become your lifestyle, & become your healthiest, happiest self. Where you will show up for yourself EVEN on the days where it feels hard→ enquire for 1:1 holistic health coaching here & we can have a chat Any podcast listeners can also get 20% off if you dm me & mention the pod 😘🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekate🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes! 

HELLO LOVES!! eeee, I did it. I ran my first marathon, IN HAWAII!!It was so much fun, challenging, but fun 😍In this ep I give you a recap of the whole day, how I felt before, some challenges I faced, how I navigated them,  how I felt after, & everything in between!! Send me a msg on IG @iamsophiekate I'd love to hear whether you are training for your first marathon, done a few, want to get into running or just interested in the journey!! My post with the full recap with video footage: https://www.instagram.com/p/DOFrj0bD-be/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==Enquire for 1:1 holistic health coaching here 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekate🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This episode I got to interview one of my favourite humans, Ashley Dussault from Canada. You will LOVE this ep there is SO much gold & inspo for your earholesWe cover:✨  Ash's story from how she got into health & fitness, to burning herself out as a fitness instructor, finding holistic health & focusing on nourishment, joy & fulfilment instead✨ The real reason why Ash is SO positive & optimistic ✨ The pivotal moments in her past including losing everything in a house fire✨ 3 concepts of health that Ash wishes more women would prioritise, understand or choose to focus on✨ Why it’s so important to connect with & learn about YOUR body✨ How to infuse more fun & joy into your health, nutrition & life ✨ Habits that are so normal for Ash now & are apart of her lifestyle ✨ Why every woman needs to drink ceremonial cacao!! ✨ The importance of finding your own way to do healthy habits because we are all different ✨ Tongue scraping!! The GOAT!! Why we both do it ✨ The past version of Ash she is grateful for & wants to squeeze ✨ What she does to support her mind, body & SOUL! ✨ So many extra tips on creating healthy habits!!! Comment on this podcast and let us know your biggest takeaway!! Find Ash on IG here🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

EEEE! As this is released I will be in Hawaii about to do my first marathon!!Checking in with some final challenges, & sharing my realisations of WHY I have been so emotional on my runs *cue giving past me a huge hug & shedding some tears*plus... the LAST INITIATION with my body & the next test of trust ❤️I've loved the journey & can't wait for the after party aka the marathon!!!  Follow along on IG @iamsophiekate to keep up to date in real time!!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire about health coaching here 🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This episode is a replay of a podcast I was on recently with Lexy Leigh on The Peace Of Me podcast. I got to chat about all the things I am so deeply passionate about, like holistic health, our circadian rhythm - what is it, why it is so important, our light / dark cycles, how to optimise your energy & daily habits & practices to make you feel your best!!!"Joining the podcast from Australia, my guest Sophie Kate (host of the Optimise podcast) dives into the many ways our environments affect our sleep, energy, internal clock and much more. In this episode, Sophie shares so much wisdom to help us better understand the effects of artificial and natural light, getting outside, fresh air and how our routines can be making a negative impact on our health.Not only will this conversation open your eyes (and ears), but Sophie will share several ways you can implement small changes today, to give you better sleep and feel better in your own body. This episode contains video so grab yourself your favorite beverage or snack and enjoy!"🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!Boncharge blue blocking glasses & blue light free bulbs/lamps:https://boncharge.com - code is SOPHIE15Opal link - try for 30 days free here 

This week I’m chatting about something that impacts all of us — even if we can’t see it, feel it, or notice it in the moment: EMFs (electromagnetic fields), & I get quite fiery and passionate about it 😝Here’s the wild part… we’re now exposed to 1 billion billion times more EMFs than humans were just 100 years ago. Our bodies haven’t had time to adapt, and all that invisible buzzing from Wi-Fi, phones, AirPods and smart devices (including your Alexa & bluetooth keyboards!!) can leave us feeling anxious, wired but exhausted, foggy, and just off.We can't escape it. It's everywhere 🤓But don’t worry, you don’t need to go live in the middle of nowhere to protect yourself. In this episode I’m sharing:📊 The crazy stat that shows just how much EMF exposure has skyrocketed 📱 Common everyday sources of EMFs that most of us don’t even think about ⚡️ How EMFs mess with your sleep, hormones, mood, and energy 🌍 Why stepping outside instantly helps your body reset 🌿 8 simple, holistic habits to balance out tech stress (without ditching your phone or tech entirely) ✨ A little challenge you can try this week to feel calmer and more groundedIf you’ve ever felt drained after being on screens or wondered what all this invisible energy is doing to your body — this episode will give you some answers (and some easy things you can start today!!)Links mentioned:Boncharge blue blocking glasses / bulbs:https://boncharge.com - code is SOPHIE15Download Opal and change your life!!! 30 days free here 🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more or enquire hereConnect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

A VERY quick lil mini episode for you, I was actually out walking a dog if you can hear the birds in the background 🤣I wanted to share a very easy, very nourishing habit that I ABSOLUTELY LOVE to do at the end of my day to feel more content, fulfilled & that is ESPECIALLY important on the harder days!!!!! Dm me on IG @iamsophiekate or take a screenshot of you listening & tag me sharing your 10 good things for the day!!!! 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically? Improved energy, deeper sleep, regulated nervous system.. all the good things? 1:1 holistic health coaching + mentorship available - dm me on IG to learn moreor enquire here   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this episode, I sit down with Kayla Cerda, an online strength and physique coach who’s currently deep in prep for her first bodybuilding competition. If you’re someone who’s wanting to change your body shape—or you've ever wondered what it really takes to reach a big physical goal—this one’s for you.We dive into the truth about effort, discipline, and what actually moves the needle when it comes to body transformation. Kayla gets super honest about why she decided to compete, the biggest mental and physical challenges she's faced, and what this journey has taught her about herself.💬 We chat about:What it really takes to change your body compositionWhy Kayla chose to enter her first bodybuilding competitionThe surprising challenges of being in comp prepThe biggest lessons she’s learned along the wayCommon misconceptions about bodybuilding and body transformationWhat she’s missed the most while in prepWhy effort isn’t a punishment—it’s the path to results👯‍♀️ This one’s perfect for:Women who want to build strength and change their body shapeAnyone curious about the reality of bodybuildingPeople who need a reminder that consistency, effort, and discipline do pay offAnyone stuck in the “I want results but I’m not seeing them” cycleFind Kayla here 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

SOOO how is it 5 weeks until I run my first marathon... in HAWAII?!?!?A little solo catch up episode sharing how the journey has been over the last 20 weeks!!! It has gone so fast but I have loved it!!Sharing an insight into what I've loved, what I have felt challenged by & all the in between!! Are you training for anything?! Let me know in the comments or DM me on IG @iamsophiekate! Come and join me on Runna! Claim your first 2 weeks for free with my code RUNNADXHC619https://web.runna.com/redeem?code=RUNNADXHC619🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more or click the link above  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This episode I am joined by the amazing Kaitlyn Menere (again!), she is a crowd fave & an absolute wizard when it comes to anything related to the nervous system, our mind/body connection, emotions, all the things that help us feel more calm, clear & connected to ourselves.I APOLOGISE if the audio isn't fab in this ep - dealing with island wifi/internet & thing's not working, plus my internet died at the end so don't mind the quite abrupt ending, Kaitlyn understood the assignment! 🕺🏼We cover:✨ What self sabotage actually is & why we do it ✨ How to become aware if you are self sabotaging & what to do about it✨ What emotions are & how to properly experience them ✨ Why it is so important to actually feel them & allow your emotions to be released✨ Metaphysical manifestations of suppressed emotions (where they can show up in your body!)✨ Kaitlyn’s current focus with her own health, optimisation & daily habits & practices she is loving!Kaitlyn’s IG @kaitlynmenere🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Hey fam! In this episode, I’m coming to you straight from Gili (& the beach 🤣), my second home, where I’m staying for a month 🏝✨Travel is honestly one of my highest values, and let’s just say… this isn’t my first rodeo 🤠I’ve learned so many lessons from my trips over here (& all my other travel!) & (including packing way too much every. single. time.). So I wanted to share some of my biggest travel tips—especially if you’re thinking about coming to Bali or hopping over to the Gili Islands. Please do—it’s delish!!!!What we cover:✨ What to pack (and how to save space)✨ The health-related essentials I never travel without ✨ Mindset + wellness tips so you don’t come home feeling rubbish ✨ Prepping your skin so you don’t get fried on day one ✨ Airport + arrival hacks to make your Bali trip smooth ✨ Extra Gili Island tips—how to get here & where to stayPlease DM me with any Qs I'm so happy to help!!!PS the app I mentioned - DMinder - I don't know why it cut it outFodbods link for yummy protein bars & yum gut friendly snacks! SOPHIE15🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Q+A PART TWO!I am currently on a tiny island in Indonesia with one of my besties Amanda so I invited her on the show for this special episode where we asked each other some insightful questions, some juicy Qs but also some absolutely silly & ridiculous onesIn part 2 we talk about: 🕺🏼 What we do that makes each other feel appreciated🕺🏼 Our next physical challenges🕺🏼 Why it’s okay to love your body but want to change it 🕺🏼 What we would be arrested for🕺🏼 What we have googled recently that we shouldn’t have🕺🏼 The advice we give to others we need to take ourselves🕺🏼 The weirdest things in our travel bags + more!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

WE MADE IT TO 50 EPISODES!! & wow, this has to be my most chaotic episode yet 🤣I am currently on a tiny island in Indonesia with one of my besties Amanda so I invited her on the show for this special episode where we asked each other some insightful questions, some juicy Qs but also some absolutely silly & ridiculous onesWe talk about:Our bravest & most pivotal moments in life Our number one dreamWhen we feel like our truest selvesWhat our nervous system’s would say if they could talk? Some hilarious rapid fire QsHow we describe each other to people+ more!🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

If you’ve been feeling wired but exhausted, bloated after meals, snappy for no reason, or glued to your phone… this episode is for you.Your nervous system might not be screaming for help — but it is whispering.  Through your thoughts, your body, your digestion, your sleep.In today’s solo pep talk, I’m sharing 6 subtle signs (or they may not even be subtle!!) your nervous system may be dysregulated — and simple, doable practices to help you feel calmer, safer, and more grounded in your body.These are the exact foundations I teach my 1:1 clients, and honestly? This is the stuff I wish someone had taught me years ago.And if you’re ready for deeper support, I’ve got something special for you — for the rest of June, I’m offering 1 MONTH FREE of 1:1 health coaching for new clients.Details are at the end of the episode and in the links below 💛IN THIS EPISODE, YOU’LL LEARN:Why racing thoughts in the morning aren’t “just anxiety”What your 3pm energy crash is really telling youThe surprising link between digestion and feeling safeHow your screen habits could be overworking your nervous systemSmall shifts that can make a big difference (starting today)MENTIONED:✨ 1 MONTH FREE 1:1 COACHING — Apply here 📸 Come say hi: @iamsophiekate 📩 DM me “Nervous System” on IG if you want to chat about what support could look like for you🎧✨🍋⚡️🌞🪩Try OPAL for 30 days and break your phone addiction!! Get it here Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

We’re halfway through the year (how?!) and if you’re feeling off track with your health goals, this episode is your moment to pause, reset, and realign.This isn’t just a fluffy pep talk — it’s your honest check-in, tough love nudge, and gentle reminder that you’re not behind… but nothing changes if nothing changes.Whether you’re feeling stuck, scattered, or like you’ve let your own wellbeing slip — this episode will help you reflect on what’s been working, what hasn’t, and what gets to shift from here. Think of it like a mini coaching session and reset ritual in your ears.What We Cover:The power of reflecting on your progress without shameWhy awareness without action won’t create changeQuestions to honestly assess your energy, habits, and nervous systemA guided reset to help you reconnect with what matters mostThe truth about why DIY doesn’t always work — and how support can change everythingWhat it means to choose yourself now, not laterJUNE OFFER!!! save HUNDREDS of $$ on health coaching for new clients who join in June. DM on IG @iamsophiekate or fill this out & I'll be in touch to see if it's a good fit Get OPAL for free for 30 days & change your life 🕺🏼🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Hello & WELCOME BACK you gorgeous angels. This episode I am joined by Taylah Jade, a mindset coach who focuses on teaching girls how to create success without losing their spark. YUM.Taylah is redefining the hustle by infusing it with pleasure, play, and purpose — all while helping her clients build routines that foster deep self-confidence. We explore what it really means to be a "Pleasured Hustler," why routines matter, and the critical mindset shifts that allow women to thrive without self-sacrifice.We cover:The ONE non-negotiable Taylah swears by to optimise herselfHow Taylah found her purpose and became a mindset coachWhat “Pleasured Hustling” really means and how you can embody itHow to stop sacrificing your joy in the name of successThe power of investing in yourself (even when it’s scary!)Creating routines that build real self-confidenceDetails on her upcoming program: The Pleasured Hustler Club🔗 Join the Pleasured Hustler Club (Founder's Rate Pre-Sale Now Open!)📲 Follow Taylah Jade🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more  🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Ever wake up feeling totally off? Like yesterday you were on top of the world, and today you CBF? Or you have SO much resistance to the task infront of you, whether it's a run, gym session, work task, conversation to have...In this solo episode, I’m sharing exactly what I do when I’m in a funk or completely unmotivated, as happened last week!!! You’ll hear:What it means to really check in with yourselfHow to tell if you’re honouring your body or just making excusesThe power of remembering your “why” (even when it feels cliché)Why coaching or mentorship can be the game-changer in moments like thisThe difference between following your mood and following your planBite size steps to get the thing done This is real talk on what it takes to shift — without shame or toxic positivity. It’s not about pushing through at all costs, it’s about getting honest, resetting, and finding your next step forward 💪🏼If this episode resonates, share it with a friend who might need this little reminder too.🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Hello angels! This ep I am joined by my FIRST EVER GUEST when I first started this podcast, Rae Trigg 😍We always have the best chats & this one was SO FUNWe cover:🌞 How you can REINVENT yourself & WHY you want to 🌞 Rae’s new adventure & challenges moving to India 🌞 How to hold uncertainty & creating more trust within yourself AND within life 🌞 Why uncomfortable situations are THE BEST! 🌞 Reverse engineering your reinvention or what you are wanting to attract/create🌞 Why acting AS IF IS KEY!!! 🌞 Holding the vision & trusting the process🌞 Using your words as SPELLS! 🌞 Following the breadcrumbs of life 🌞 Taking responsibility with co-creating your reality YUM! Find Rae here🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more or enquire here 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This episode I am joined by Dijana Djukic, a functional nutritionist, health & business coach & all round weapon when it comes to mindset, self development, business, and she is the QUEEN of discipline.We dive into:Dij’s personal journey and what led her to this workHer 3 core pillars: self-respect, self-regulation & self-disciplineWhy most people misunderstand discipline — and what it actually isMasculine/feminine energy and the role of structureHow the "self love" movement & "listening to your body" isn't doing you any favours & what to focus on insteadHer ultra marathon training journey and what it’s teaching herRituals and practices to help you build aligned, sustainable habitsAll things Discipline Base, her immersive membership community (that I am obsessed with!!)Whether you’ve felt disconnected from discipline, burnt out by extremes, or just want to feel proud of how you show up — this episode will meet you where you're at and move you forward.Dij's IG hereDo the Discipline Era!! Links here🎧✨🍋⚡️🌞🪩If you still haven't got on Opal... why 🤪 get your 30 days free hereConnect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more or enquire here 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag @iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

HI GORG!This ep is myself being interviewed on one of my beautiful friend Rae Trigg's podcast. We connected on IG a few years ago with our mutual love for sunshine, the beach, optimising our lives & everything in betweenRae was actually MY first ever guest on this poddy! So this was a cool full circle moment to now be on hers"This was a BRILLIANT chat with the circadian rhythm queen Sophie @iamsophiekate about how syncing your daily habits with your body’s natural clock can completely transform your energy, mood, and vitality!We're two beach + sunshine obsessed gals that love spending lots of time outside, so we dive into practical tips for living in alignment with your circadian rhythm, boosting your natural energy throughout the day (without relying on caffeine), and setting yourself up for deep, restorative sleep.It was fun to unpack how to optimise all of these things while still maintaining a thriving social life, relationship, work/life balance, and training for a marathon in Hawaii!"🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more or apply here 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In today’s episode, we’re diving deep into one of the most powerful, overlooked health tools available to you for free—SLEEP.Sleep isn’t just rest. It’s repair, detox, hormone balance, immune support, and nervous system regulation—all happening while you snooze. Yet so many of us are sabotaging this essential process without even realising it 🥲Of course, practice discernment & honour the season you are in if you are a new mumma, navigating shift work or any circumstance that impacts your sleep. HOWEVER - you can still do MANY of these to SUPPORT your sleep!! You’ll learn:💤 Why sleep is your ultimate health hack💤 What your circadian rhythm and adenosine do for your sleep cycle💤 12 actionable ways to improve your sleep—starting today!!!💤 How to work with your biology instead of against it💤 Natural ways to calm your nervous system and sleep deeperThis is your permission slip to slow down and support your body in doing what it’s designed to do. No more waiting for the “perfect” time. You can start RIGHT NOW!!🎧✨🍋⚡️🌞🪩DOWNLOAD A FREE PDF WITH THE STEPS & A CHECKLIST HERE!Links & Resources Mentioned:✨ Blue Blocking Glasses, Lamps & Bulbs — Boncharge (Code: SOPHIE15)✨ Try Opal for 30 Days Free✨ Ceremonial Cacao — Buy Here🎧✨🍋⚡️🌞🪩Want help creating a lifestyle that supports deep sleep, vibrant energy, and a calm nervous system?Check out coaching and offers here🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekate🎧✨🍋⚡️🌞🪩🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

I can't believe it... but I also can 🤝In this ep I talk you through my decision for not only doing my FIRST marathon.. but one in HAWAII!!!What I am excited for, what I am focusing on, my training plan, & everything in betweenDM ME if you are a runner I'd love to hear from you! OR if you have any Qs or want me to cover anything on my next update episode🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In today’s episode, you have me in your earholes talking about three simple things you can stop doing right now to reduce stress and bring more calm into your life. Sometimes, it’s not about adding more—it’s about removing what no longer serves you or supports your goals. These small shifts can have a massive impact on your nervous system, energy levels, and overall well-being, I have experienced this first hand & see so manyt benefits in my clients!!YAY for a regulated nervous system, amazing sleep & a calm, clear mind 🥹You know the drill 🤣 Try Opal for free for 30 days here 🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

💛 Trigger Warning: This episode contains discussions about fertility challenges, miscarriage, IVF, and ectopic pregnancies. We acknowledge that these topics can be deeply emotional and sensitive. If you are currently navigating fertility struggles or have experienced loss, please take care while listening. If you need to pause or step away at any time, please do what feels best for you. You are not alone, and we are sending you so much love and support. 💛In this ep we’re diving deep into a topic that affects so many but isn’t talked about nearly enough—fertility. Whether you’re thinking about starting a family, have faced struggles with conception, or just want to understand how your health impacts your hormones and reproductive cycle, this episode is for you.Ophelia Kotrba is a clinical nutritionist who has spent the last five years studying the factors that influence fertility. After experiencing her own challenges — miscarriages, an ectopic pregnancy, the removal of her fallopian tubes, & being left with no other choice than IVF — she’s now passionate about helping others navigate their fertility journeys with a focus on nutrition, lifestyle, and deeper investigative work.In This Episode, We Cover:🤰🏼 The importance of preconception care and when to start preparing for pregnancy🤰🏼 How nutrition impacts hormonal health and fertility🤰🏼 Key nutrients and foods to focus on for optimal fertility🤰🏼 The role of the nervous system and how stress affects reproductive health🤰🏼 Why fertility is a team sport – understanding the male factor in conception & miscarriage risk🤰🏼 The impact of caffeine, alcohol, and lifestyle choices on sperm and egg quality🤰🏼 IVF preparation – what to know before starting treatment🤰🏼 Common causes of infertility and misconceptions around fertility🤰🏼 Tips for women with PCOS looking to improve fertility naturally🤰🏼 How to choose your hard – making lifestyle changes or navigating fertility strugglesConnect with Ophelia here🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this episode, I share a powerful and fun activity to help you find more time in your day. If you're feeling overwhelmed by a packed schedule and constantly wishing for more hours, or KNOW you can be more productive with your time, this episode is for you!You’ll learn:How to identify where your time is truly going.A step-by-step activity to help you create more time for what matters most.Practical strategies to reduce time wastage and boost productivity.Tips for aligning your time with your priorities and reducing stress.Whether you’re juggling work, personal commitments, or just looking to optimise your time, this episode will give you the tools and mindset to make the most of each day.DM me or share on your stories how much time you found!!! IG reel of the Time Management Activity DOWNLOAD OPAL for free for 30 days🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In today’s episode, I’m joined by Lynne Peeples, science journalist and author of Inner Clock: Living by the Light of Our Circadian Rhythms. Lynne’s work uncovers the profound impact our body’s internal clocks have on our health, energy, and overall well-being—and how modern life is throwing them off balance.We cover:🕑 What exactly is our circadian rhythm?🕑 What our inner clocks are & why they are important to be in sync🕑 Why it’s not just “getting natural light in the morning”🕑 How our inner clocks get off track🕑 How our indoor environments are impacting our circadian rhythm & wellbeing🕑 What LUX is & why it’s important to be aware of🕑 Lynne’s experience living in a bunker for 10 days cut off from any cues of time of day🕑 As well as camping in Alaska with almost 24 hours of daylight🕑 The importance of our light & dark cycles & how to optimise each in our daily lives🕑 What to remember about sleep & circadian rhythms🕑 Tips whether you are an “early bird” or “night owl”🕑 What social jet lag is & why it’s a problem🕑 The negative effects of circadian disruption, acutely & chronically 🕑 Why eating dinner earlier is supportive for our inner clocks + sleep🕑 The impacts of caffeine & alcohol 🕑 The exciting concepts if, how or when hospitals utilise circadian rhythm concepts to support their patients🕑 The three C’s to help you support your inner clocks whilst also living your life! ----------📖 Connect with Lynne Peeples:Book: Inner Clock: Living by the Light of Our Circadian RhythmsWebsiteInstagram🎧 Loved this episode? Share it on Instagram and tag me @iamsophiekate so I can thank you!😎 Save $ on any of your own blue blocking glasses or circadian friendly bulbs/lamps here🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

We've had a few episodes recently with guests about our menstrual cycle, so in this solo episode, I’m diving deep into how I support myself through each phase of my cycle—menstrual, follicular, ovulatory, and luteal—and the rituals I love along the way. From nutrition and movement to mindset shifts and self-care, I’ll be sharing the exact ways I tune into my body instead of working against it.You’ll hear:✨ How I went from dreading my period to celebrating it✨ The seasonal framework of the menstrual cycle (Winter, Spring, Summer, Autumn)✨ My favourite rituals, foods, and movement for each phase✨ How I structure my work and social life around my cycle✨ Mindset shifts that have helped me embrace cycle syncing ( & loving EACH phase!!)Whether you’re new to cycle tracking or looking for inspiration to deepen your connection with your body, this episode will leave you feeling empowered to support yourself in a way that feels delicious :)Book I mentioned: In The Flo by Alissa Vitti (Woman Code is also awesome!)🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - enquire here 🎧✨🍋⚡️🌞🪩 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This episode I am joined by the incredible Rach Ferguson, a bowel cancer awareness advocate who was diagnosed with Stage 4 Bowel Cancer at the young age of 32. She shares her journey of finding out, how she navigated the emotions that come with an unexpected diagnosis, the symptoms she had & what to look out for, & how she now views wellness, happiness & life.We cover:🙏🏼 How Rach found out she had a 5cm tumour living in her bowels.🙏🏼 Her treatment journey & how she got through mentally, physically & emotionally🙏🏼 The symptoms she had & what to be aware of🙏🏼 Amazing advice if you are navigating any form of illness, diagnosis, or disease yourself🙏🏼 What she wants everyone to know about bowel cancer🙏🏼 What she believes caused hers🙏🏼 How her perception on health, wellness, joy & life has changedFind Rach on IG here 🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In today’s episode, I’m joined by the beautiful Rebecca from Blume Womb, a feminine embodiment & menstrual cycle coach who helps women reconnect with their bodies and work with their cycles rather than against them.We dive deep into the wisdom of the menstrual cycle, how to track it, and why it’s the key to understanding your body, emotions, and energy levels. Whether you're experiencing PMS, have an irregular cycle, or are navigating menopause, Rebecca shares how you can cultivate a deeper connection with your feminine energy.If you’ve ever felt disconnected from your body or wanted to embrace your cycle in a way that supports your life, health, and emotions—this episode is for you!In This Episode, We Cover:🪞 What feminine embodiment really means and how it connects to our cycles🪞 Why so many women feel disconnected from their bodies—and how to reconnect🪞 The 4 phases of the menstrual cycle and how to support yourself in each one🪞 The power of cycle tracking and how it can improve your life🪞 How to track your cycle even if you have a missing period, irregular cycle, are on the pill, or going through menopause🪞 What’s really happening when we experience PMS🪞 What womb healing is and why it’s important for your physical & emotional well-being🪞 Rituals & self-care practices to honour each phase of your cycle🪞 The story behind the Blume Womb Cycle Journal and how to use itConnect with Rebecca:📲 Instagram: @blumewomb🌿 Website & Offerings🩸 Cycle Journal🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍⚡️ If you feel called - share to your IG stories & tag iamsophiekate🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!