PODCAST · health
Optimise
by Sophie Kate
Welcome to Optimise, a podcast full of empowering + inspiring conversations to help you discover how to, & consciously choose to be the best version of you - through holistic health, wellness, mindset, prioritising your sleep, your nervous system, your joy, & therefore living your most delicious, nourishing, fulfilling & satisfying life ⚡️
Episodes
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95 // What You NEED to Know About Blue Light & Your Circadian Health with Kurt, Co-Founder of Balterra
We all know sleep, energy & improving our overall wellbeing is important… but how much attention are we actually paying to the LIGHT we're exposing ourselves to every single day?! 👀 In this episode, I'm chatting with Kurt, co-founder of Balterra, about all things light, sleep, energy and our...
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94 // What If Slowing Down Is Actually Moving You FORWARD? A Real + Raw Update on Learning to Trust the Unknown
Well HELLOOOO, I'm here after an unintentional but then intentional hiatus from the pod! In this episode, I'm having a very honest, vulnerable little catch-up with you about where I've been, what's been happening behind the scenes & some pretty big realisations I've had lately. I recently took an...
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93 // The Things I Do Differently With My Health When I Travel & Why I Never Need To "Get Back On Track"
If you're wanting support with your health, energy, mindset & start feeling your BEST ~ enquire about holistic health coaching here 🔮 HELLO MY LOVES! I'm off back to Gili! My favourite tiny island near Lombok, Indonesia 🇮🇩 🌴 🌞 & I was thinking about what I do differently with my health when…
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92 // The Habits I'm Starting, Stopping & Continuing This Month
Your habits are either quietly building the life you want, or keeping you stuck in the one you already have. In this ep, I break down the exact habits I'm choosing to start, continue, and stop for the month of August. I share the habits that have moved from “I'll do it if I feel like it”, to now…
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91 // Your To-Do List Is Missing This One Thing: Unlock the Power of Your "Joy Menu" to Transform Your Daily Routine
We spend so much time trying to be productive that we often forget to ask ourselves one simple question... Am I actually enjoying my life? In this short solo ep, I'm sharing one of my favourite practices that's helped me bring more joy, presence, satisfaction & fulfilment into my everyday life:...
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90 // Circadian Health & Hormones, Fertility, PCOS & Metabolism with Karinda Wholistix - Part 2
HELLO angels and WELCOME back to part 2 of this conversation with the amazing Karinda Wholistix. If you haven't listened to Part 1 yet, I'd definitely recommend starting there first, as we covered the foundations of circadian health, why light is one of the most powerful inputs for your body, and...
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89 // Your Body Isn't Broken... It Might Just Be Out Of Rhythm: Circadian Biology with Karinda Wholistix - PART ONE!
Part 1: Harnessing Your Circadian Rhythm for Better Health with Karinda Wholistix If you've been following me for a while or listened to any of these eps, you'll know I'm INCREDIBLY passionate about circadian health. I truly believe it's one of the most overlooked foundations of our wellbeing…
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88 // Food Freedom, How To Start Trusting Your Body, & Turning Punishment Into Nourishment with Saoirse Kelly
In this AMAZING episode, I sit down with nutritionist and mindset coach Saoirse Kelly, for a beautiful conversation around food, self-trust, behaviour change, and the simple habits that often have the biggest impact on our health. We chat about everything from eating in silence (the best), to...
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87 // Before You Criticise Your Body Today, Listen to This 🩵
This episode is a reminder that your body isn't working against you. It's working for you. Always. & it does SO MUCH for you without us ever thinking about it, let alone thanking it. Maybe instead of constantly trying to fix our bodies, we start by appreciating them ❤️ In this episode we chat...
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86 // Building an Activewear Brand Women Are OBSESSED With (& What It Actually Takes) with Simone from Salt & Ripple
EEE! Simone from Salt and Ripple joins me on the podcast in this ep for a really honest conversation about what it actually looks like to build a brand from the ground up in such a saturated industry - & how staying deeply connected to your creativity, community and vision is what makes people...
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85 // Self Care Should Be The Standard You Live By, Not The Reward You Earn
hello my loves, today's episode I am sharing how SELF RESPECT and upholding my own standards and boundaries changed my health, life & self esteem/worth. I went from someone who emotionally ate, cut corners, broke promises to myself, consistently made choices that was disrespectful to my body…
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84 // She Thought Surgery Would Ruin Her Life… It Ended Up Saving It, Kate Montgomery's Journey From Self Rejection to Self Acceptance
From Crohn’s disease and years of self-rejection… to learning how to fully accept, trust & love her body again 🤍 In this episode, I’m joined by Kate Montgomery to talk about her journey with chronic illness, body image, an ostomy bag, and the mindset shifts that completely changed her life. We...
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83 // The Self-Care Conversation Women ACTUALLY Need with Rebecca Margaret
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...
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82 // Bonus Ep: Optimising Your Energy & Health Through Daily Habits w/ Sophie Kate (on the Good To Great pod)
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…
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81 // Stop Letting Your Phone Control Your Brain & Dys-regulate Your Nervous System (Do This Instead)
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…
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80 // Fat Loss, Food Freedom & Consistency: What Actually Works w/ Ash Murphy
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…
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79 // We Wouldn't Do This To Our Bodies, So Why Do We Do It To Our Brains?
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...
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78 // When the World Feels Wild, Come Back to This - Important Reminders
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…
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77 // Making 2026 our BEST YEAR YET!! Tips & tricks to keep you on track with your goals
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…
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76 // So, You Overdid It At Xmas, Here's What To Do (& What NOT To Do)
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…
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75 // Holistic Nutrition, Low Iron & Supplements, Making Food & Meals Easier & ENJOY Your Health with Rachel Kay
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 nutrition The foundations of health and why they’re often overlooked when…
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74 // You’re Not Lazy - You’re Just On Autopilot -The Power Of The Pause
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…
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73 // The Self-Respect Era: 10 Habits We’re Not Taking Into 2026 & HOW
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,...
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72 // Optimise Your Body’s Natural Detox: Lymphatic Drainage 101 with Detoxify By Rachael
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...
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71 // Courtney Emma on Creating Inner Safety, Calming Anxiety & Opening Your Heart with EFT Tapping
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...
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70 // 10 Swaps For Your Home That Completely Upgrade Your Health, Nervous System, Hormones, & Sleep
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...
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69 // "The Dr Told Me I'd Never Be 100%" - The Car Accident That Changed Everything - Cobie Higgins On Learning To Walk Again, Navigating A Traumatic Brain Injury & Why Self Care Is So Important
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…
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68 // November Reset: Set Your November Health Goals With Me & Finish The Year Strong Feeling Proud, Energised & Calm
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...
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67 // "I Got The Dream Body But It Was A F*cking Nightmare" - Tahls Skye On Reconnecting, Respecting & Redefining Health, & Working With Your Body Rather Than Against It.
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...
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66 // All Things Period Pain & Menstrual Woo Woo List With Karinda - What Your Pain Is Trying To Tell You, How To Navigate It (Without Meds), 'Weird & Woo' Practices To Support Your Period 🩸
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....
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65 // I Didn't Finish The 50km Ultra ( & Why I’m So Glad I Didn’t)
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...
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64 // The Health Education You Never Got, But Definitely Need with Jordan Davey: Circadian Health, Nervous System, Sunlight + Organic Optimisation
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,...
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63 // A personal plot twist! 😝 & raising your standards - the bare minimum (or less!) isn't serving you!!
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...
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62 // Your Health Is Not A Subscription We Can Pause Or Cancel - Why We Need To Choose Consistency Over Convenience
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 things YOUR…
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61 // I RAN MY FIRST MARATHON!! Why Running 42km Wasn’t the Hardest Part
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...
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60 // Creating Healthy Habits Your Way With Fun, Joy & Nourishment with Ashley Dussault
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 earholes We cover: ✨ Ash's story from how she got into health & fitness, to burning herself out as a fitness instructor, finding holistic health &...
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59 // THE TIME HAS COME! + Why I have been SO emotional training for this marathon.
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...
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58 // BONUS EP! Good Sleep, Holistic Health, Circadian Rhythm & Daily Tweaks that deliver long-term affects w/ Sophie Kate
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...
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57 // The Invisble Tech Stress is Real: How to Counterbalance EMFs in Daily Life
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...
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56 // Do THIS One Habit To Make Every Day Feel Like a Good Day
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…
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55 // Building Discipline & Changing Your Body with Kayla: Inside Her First Bodybuilding Prep
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…
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54 // Training For My First Marathon! 5 Weeks To Go! The Lessons, Challenges, Highs & Lows!
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!!...
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53 // Kaitlyn Menere on Why You Are Self Sabotaging, How To *Actually* Feel & Process Your Emotions, & Why You Want To!
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…
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52 // My Top Travel Tips Especially for Bali & The Gili Islands! (Packing, Health, Building your Solar Callous for Sun, Mindset & More!)
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...
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51 // Q+A PART 2: Loving your body but wanting to change it, the weirdest things in our travel bags, What we have googled we shouldn't have + more!
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 ones In part 2 we talk about: 🕺🏼 What we…
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50 // Chaotic & rogue Q + A with my gal pal Amanda celebrating 50 episodes!! PART ONE!
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...
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49 // 6 Signs Your Nervous System Needs Support (& What To Do About It!)
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…
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48 // The Mid Year Reset & Pep Talk You Didn't Know You Needed
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...
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45 // Creating Success Without Sacrificing Joy & Romanticising Your Life For More Confidence with Taylah Jade
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...
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44 // What to do when you feel flat, 'CBF' & unmotivated to do the thing. ME LAST WEEK!
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…
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ABOUT THIS SHOW
Welcome to Optimise, a podcast full of empowering + inspiring conversations to help you discover how to, & consciously choose to be the best version of you - through holistic health, wellness, mindset, prioritising your sleep, your nervous system, your joy, & therefore living your most delicious, nourishing, fulfilling & satisfying life ⚡️
HOSTED BY
Sophie Kate
CATEGORIES
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Frequently Asked Questions
How many episodes does Optimise have?
Optimise currently has 92 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Optimise about?
Welcome to Optimise, a podcast full of empowering + inspiring conversations to help you discover how to, & consciously choose to be the best version of you - through holistic health, wellness, mindset, prioritising your sleep, your nervous system, your joy, & therefore living your most delicious,...
How often does Optimise release new episodes?
Optimise has 92 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Optimise?
You can listen to Optimise on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Optimise?
Optimise is created and hosted by Sophie Kate.
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