Optimise (Sophie Kate)
Explore every episode of Optimise
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 23 Jul 2024 | 1 // HERE WE GO! Why 'Optimise' + what to expect 🪩🌞🍋 | 00:26:44 | |
HELLO & WELCOME! I can't believe we are finally here 😍 THANK YOU for choosing to listen to my very first ep 🥹 A little intro in to who I am, why I wanted to start this poddy, what we are going to be talking about & WHY I am so passionate about bringing you particular conversations, topics & ideas so YOU can consciously choose to be the best version of you - physically, emotionally, mentally, energetically, & how that ripples out to everyone around you ⚡️ LET'S DO THIS! Find me on IG: @iamsophiekate ~ www.instagram.com/iamsophiekate 🪩 | |||
| 25 Jul 2024 | 2 // Rae Trigg on Optimising your JOY through your environment, movement & neuroscience 🧠 | 00:51:24 | |
Episode #2 brings on my FIRST GUEST! Rae who lives in sunny Sri Lanka living her absolute best & most vibrant life 🌞 Rae is an exercise physiologist + transformation coach helping others reinvent their whole life using vision boards, neuroscience + movement. This was SUCH a juicy convo + will really help you think about the reality you are creating & the mindset you are allowing. 🪩 We speak about: How your environment can affect your joy & how to optimise your environment for joy How you can optimise yourself to then affect the environment you ARE in (if you can’t change it) How WALKING daily can help with this! Why movement must be a non negotiable in your day, especially for your mind Moving your body as a self love practice & understanding & seeing your body as a physical being Rae’s practices that are second nature to her now because of how they make her feel Why having clarity on what you want is important & the trap we get in to that stops us from gaining clarity The magic of vision boards for our brains & how they create a level of self trust & power How neuroscience impacts your vision board coming true + the power of Cause & Effect ⚡️ Resources mentioned: The Buddha's Brain: The Practical Neuroscience Happiness, Love & Wisdom by Rick Hansen @nicolesneuroscience @nasneuro @drtaraswart 🪩 Find Rae: IG: www.instagram.com/raetrigg TikTok: @raetrigg All her goodies including the Dare to Dream FREE challenge + her epic vision boarding sessions: https://stan.store/raetrigg Her NEW free 3 day challenge is going to be called ‘SUMMER RESET’ and it’s going to be August 12, 13 + 14th! The first day is a vision boarding workshop, the second day is movement habits workshop and the third day is a nutrition workshop 🍋 | |||
| 31 Jul 2024 | 3 // FOCUS on the FOUNDATIONS first 🪩 | 00:37:08 | |
Welcome back to Ep number THREEEE! I'm having so much fun 😍 In this ep I go through the FOUNDATIONS and what must be PRIORITISED in order for you to truly feel the best you can. Most of these can be supported using FREE practices, habits, behaviours. & it just a decision :) Prioritise & consciously choose to support these areas - start SMALL + let these beautiful habits build up over time 🪩 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: https://boncharge.com - code is SOPHIE15 App I mentioned: DMinder Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate
🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 08 Aug 2024 | 4 // Optimise your Menstrual Health, Cycle Awareness + Nervous System with Naturopath Karinda | 00:49:46 | |
OH MA GAWD this is another JUICY ONE!! In today's ep, we are chatting all things cycles, periods, hormone health + nervous system health & how it is all linked, with naturopath Karinda 🩸 🪩 IN THIS EP: Karinda’s journey to becoming a naturopath + menstrual cycle educator Why having a regular period is so important for women - physically, biologically but also energetically The role of ovulation and why it’s KEY 🔑 for our health The different phases of our cycles of our cycle : Menstrual ~ Winter ❄️ Follicular ~ Spring 🌸 Ovulation ~ Summer 🌞 Luteal ~ Autumn 🍂 3 ways to support & nourish each of these phases What to do if you’re having hectic sugar cravings before your period The huge role stress + our nervous system plays on our menstrual health What the Vagus Nerve is & REAL LIFE processes we can utilise (& I do in the episode!) to support our stress levels Other beautiful practices to regulate your nervous system The magic of checking in with your cycle, your body, your womb + how you are feeling The impact of blue light on our cycles, menstrual and hormone health and importance of supporting your circadian rhythm Karinda’s favourite practices to optimise her mind, body & soul How important NATURE IS!!! YUMMY 🩸💅🏼🥳🍒 Karinda is: a qualified naturopath, wholistic hormone guide and menstrual cycle coach. Her passion and her work is devoted to supporting healthy, balanced periods, hormones and cycles. She’s a certified teacher in Natural Fertility Education and supports her clients through their various hormonal journeys (including hormonal imbalances, endometriosis, PCOS, PMS and coming off hormonal contraception). Karinda loves blending the science of biology with the energetics, teaching the feminine wisdom contained within the menstrual cycle too as well as the practical. You can learn more about Karinda’s story & offerings at www.karindawholistix.com.au Links: Free Cycle Tracking Guide: https://www.karindawholistix.com.au/cycletracking Book in with Karinda: https://www.karindawholistix.com.au/book-now Listen to more from Karinda: https://www.karindawholistix.com.au/podcasts 🪩 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 that I love: https://boncharge.com - code is SOPHIE15 Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available | |||
| 14 Aug 2024 | 5 // You & your BODY are PHENOMENAL & so much more CAPABLE than you think! ❤️ | 00:22:14 | |
Hello & WELCOME BACK! This was a spontaneous recording after I had been for a run, inspired by the amazing Olympic athletes, and a little download & desire to remind you of a) how INCREDIBLE and MAGICAL your body is b) the RESPONSIBILITY we all have to TAKE CARE of & SUPPORT our bodies to do their job - keep us ALIVE, SURVIVE but also THRIVE!! c) challenge yourself & your body! let it adapt, let it be pushed, see how far you can go LOVE U THX FOR LISTENING!!!! It's a pleasure to be in your earholes 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 21 Aug 2024 | 6 // Shay Laureen on harnessing your inner power, manifestation, & saying YES to the life YOU want to live ⚡️ | 00:41:38 | |
Today's ep I am joined by the beautiful Shay Laureen, Shay is a criminology and human services graduate turned entrepreneur when she realised life has so much more to offer when she harnesses into her power. Her journey has not been linear however, & the lessons she has learnt and the tools she has acquired has enabled her to transform a life of her wildest dreams in the wedding and event industry! Shay has buckled down in her journey and is excited to share with you today some insight of her manifestation and self developed journey 🔮 We cover so much gold around harnessing your own power, manifestation including her specific practices & how she has been able to achieve some EPIC goals, calling in aligned friendships + so much more: 🌸 Shay’s journey & feeling unfulfilled in a career she’d worked hard for & the mindset surrounding that 🌸 “I’ve got everything I want but it’s not what I want” 🌸 Her “breakdown” at 22 & what magic led from that 🌸 The Universe giving her what she asked for - & the power of saying YES even if it’s scary & you want to say no 🌸 Aligned action plus asking for what you want 🌸 The power of visualisation + how to start asking for what you want 🌸 going ALL IN for yourself 🌸 Shay’s habits & practices that she has in her manifesting tool belt 🌸 How to surrender & TRUST the process, and yourself 🌸 Calling in aligned friendships and THE group chat to be in 🌸 How to harness your personal power that IS within you 🎧✨🍋⚡️🌞🪩 🪩 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more Self Love Event: https://www.eventbrite.com.au/e/self-love-event-i-love-all-of-me-tickets-969823888357 THE GROUP CHAT! https://ig.me/j/AbafwK0P25C3OjQl/ Shay's Personal Insta: https://www.instagram.com/shayla_laureen?igsh=YmV6bXA0cTBrNG5j&utm_source=qr Personal TikTok: https://www.tiktok.com/@ohheyits.shay?_t=8ordUL2gVku&_r=1 Business Insta: https://www.instagram.com/lilith.and.co?igsh=MW1wbGtkMWplcDZzOA== Business TikTok: https://www.tiktok.com/@ceo_lilithandco?_t=8ordbNU7wAi&_r=1 | |||
| 29 Aug 2024 | 7 // If SLEEP was an Olympic sport, I would definitely win GOLD! How I optimise my sleep for more energy, increased focus + overall vitality! | 00:41:24 | |
It's no secret that I LOOOOVE SLEEP! I never used to & would always say "we can sleep when we're dead" .... wow The more I have been on my health journey & realised first hand how important sleep is especially when it AFFECTS every other area of our life - in a positive or negative way... the more I started to prioritise it & now I am just an absolute sleep wiz... so here is exactly how I support this incredible & VITALLY IMPORTANT part of being a human 💤 💤 Why sleep is important 💤 What is our circadian rhythm
💤 The role of melatonin (our sleepy hormone) & how to maximise it’s production at the right times
💤 What needs to happen in your body FOR you to fall asleep
💤 The power of sunlight, & the negative impacts of blue light
💤 The stages of sleep - Light, Deep, REM
💤 My exact behaviours, practices, habits that I prioritise ( & what I choose NOT to do! )
💤 Negative effects of blue light & how to minimise & reduce in our homes + our screens
💤 Why you want to always drive with your window down or open the windows in your home
💤 Mouth taping, the benefits & why I choose to do it while sleeping
💤 + a fun little audit on your own sleep 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more 🪩 Opal app 30 day trial: https://link.opal.so/fX3Qwyr6Qkzk2a346 🪩 Blue blocking glasses & red lights: www.boncharge.com - Code: SOPHIE15 🪩Get a free WHOOP 4.0 and one month free when you join with my link: https://join.whoop.com/68CB94F8 🪩 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 me @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! | |||
| 04 Sep 2024 | 8 // Mikayla Sprung on how to optimise our health via nature, circadian rhythms, sunlight & sunshine 🌞 | 00:50:38 | |
If you know me, you know how much I love sunshine, earthing, being outside & anything to do with getting better sleep & supporting our body's own natural rhythms. THIS EP I am joined by the beautiful Mikayla Sprung from @the.raw.sol where we chat about all of these things, including: 🌞 Mikayla's journey from being chronically ill to now thriving 🌞 What “quantum health” is
🌞 Why earthing & grounding is so fab for us as electrical beings 🌞 What circadian health & circadian rhythm is & why it is so important for us to prioritise supporting this area of our wellness
🌞 Why blue light / artificial light is detrimental to us after dark
🌞 The Colour Filter trick!! For your phone
🌞 Mikayla’s daily practices & routines 🌞 Importance of winding down at night before sleep
🌞 The sun, sunscreen & building a heathy relationship with the sun
🌞 Why sunglasses make you burn more
🌞 What we can do to minimise blue light/artificial light 🌞 Always coming back to nature
🎧✨🍋⚡️🌞🪩
Mikayla's IG: @the.raw.sol Connect with me: IG: @iamsophiekate Links: 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 / bulbs: https://boncharge.com - save $$ with code SOPHIE15 App I mentioned: DMinder | |||
| 12 Sep 2024 | 9 // Joey Hurl on optimising our nervous system through our breath & connecting back with our bodies | 00:57:42 | |
Joey Hurl is an industry-leading breathwork coach and mentor, and founder of transformational practice, Mana Kai. She specialises in breathwork, visualisation techniques and nervous system regulation to create safety within the body, to optimise your health, and to help you realise your greatest dreams and desires. In this ep Joey shares her journey of moving through years of anxiety, and overwhelm, & why she is so passionate about these beautiful & nourishing practices that support our nervous systems, helping us remember who we are at our core and creating the life we have always dreamed of. ENJOY!!! ❤️ 🧘♀️ Find Joey's work here: www.jogawellness.com | www.experiencemanakai.com IG: @joey.hurl | @themanakaiexperience ----------- 🌞 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 19 Sep 2024 | 10 // My morning routine, rituals, habits & practices that support ME to start my day feeling calm, centred & AMAZING! | 00:39:13 | |
Hello & welcome back! Today's ep I run you through my favourite elements to my morning that help me feel calm, clear, confident and excited for my day ahead. I've gone through phases of having NO morning routines or rituals, to being TOO strict with it, & now I have a beautiful balance of having particular standards in place, behaviours & habits that are now second nature, & have found what works for ME I share what I believe ARE important to incorporate in your mornings, & how you can start to figure out what is going to work out best for you. ** DOWNLOAD YOUR FREE guide here to create your own Magic Morning ** 🎧✨🍋⚡️🌞🪩 Nourish Hub Cacao - SOPHIEKATE10 to save $ 🪩 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 26 Sep 2024 | 11 // Optimising our exercise, performance, nutrition, having a healthy relationship with food + more! With nutritionist Nina | 00:53:53 | |
YUM this was SUCH a juicy & informative ep with the beautiful Nina, an accredited nutritionist, sports nutritionist and CrossFit coach/athlete, with a big passion for all things fitness and nutrition. Her aim is to educate and support others into better fuelling their bodies to achieve optimal performance both in training and every day life, as well as build a healthy relationship with food that’s based on empowerment rather than fear and overwhelm. She’s been plant based herself for over 10 years now, and loves nothing more than dispelling the myths that a plant based diet can’t support athletes of all levels to reach their peak performance! What we cover: 🥑 Nina’s incredible journey of navigating through being diagnosed with diabetes at 9 + overcoming an eating disorder + recovery 🥑 The importance of how you FEEL towards food & how you feel EATING food, tuning in to your body’s cues + symptoms 🥑 How to have a healthy relationship with food + what it looks like 🥑 Why we need food as fuel + to eat enough to purely just LIVE 🥑 & also for what we ask our body’s to do with exercising + challenging ourselves 🥑 Importance of rest, recovery & FUELLING our body’s post exercise 🥑 The importance of building bone density especially as women, & how to 🥑 The implications of UNDER fuelling & undereating 🥑 What to eat before you train or exercise 🥑 When to refuel during exercise & what to have 🥑 Common mistakes people make with nutrition, eating & performance 🥑 Post training refuel + nutrition 🥑 Protein requirements for active girlies + Nina’s favourite plant based sources 🥑 Improving iron intake + why running uses up more iron! 👉🏼 Nina's IG 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 02 Oct 2024 | 12 // Holistic Health Check In! Your Q4 Audit ⚡️ End the year feeling healthy, energised + more confident | 00:30:35 | |
In today's ep I take you through your own holistic health audit, checking in with the health goals or intentions you set at the start of the year & how you are currently feeling, & how you want to feel on December 31st + beyond. This ep will help you get clarity on where you are at, where you want to be, help you have radical HONESTY & then start to take radical RESPONSIBILITY. Download the PDF here with all the questions 🌞 If you are interested in learning more about 1:1 health coaching dm me on IG: or 👉🏼 fill this out 👈🏼 & I'll be in touch :) | |||
| 09 Oct 2024 | 13 // I answer my OWN question: What does Optimal Health mean to me? | 00:19:37 | |
A question I ask most of my guests is: ⚡️ What does Optimal Health mean to you? ⚡️ So today I thought I'd share my answer! I talk about my different views on health over the years but what I now believe optimal health to be As always, love hearing from you, send me a DM if you listened & take a screenshot of your poddy app + tag me, @iamsophiekate Connect with me: IG: @iamsophiekate Links: 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! | |||
| 20 Oct 2024 | 14 // 10 of my favourite "different" wellness routines + health habits & hacks that are SO normal to me now | 00:23:16 | |
In today's ep I share 10 of my favourite wellness habits that are SO normal to me now that I do them without even thinking, that others may find weird, strange or not ever think to do!! -------- 🚨 REMINDER! 🚨 Because this is my birthday month I am gifting any new health coaching clients who start in October a free WHOOP! The band and a membership for a whole 12 months 💪🏼 a) Im feeling generous b) gifts is one of my love languages & c) I know how beneficial having a Whoop has been for me to experience better sleep, more energy, a more regulated, calm nervous system + feel more resilient + adaptive with my training but life in general If you don’t know what Whoop is It’s a device you wear on your wrist that monitors all your vital signs, your sleep - shows how quickly you fall asleep, what phases of sleep you are in throughout the night & monitors your HRV which is the variation in time between each heart beat - reflects how adaptable your body is being from training, stress etc & now steps as well ! It provides really useful data about how our activity, choices, behaviours + sleep impact our bodies + our health ⚡️ So if you have been thinking about health coaching + having support, guidance & accountability to optimise your health, improve your sleep, if you’re struggling with low energy or wanting to actually prioritise your wellness and how good you actually can feel.. now is the time! The Whoop will give us real time data on how your body is functioning + combine that with my coaching & together we will be able to start optimising your sleep, nervous system + get you feeling more energised, calm, + in control of your health and your life My coaching is a minimum 12 week block but you will have the Whoop for a whole 12 months Different package options available + payment plans available so there really is an option for everyone, including you Send me a DM on insta @iamsophiekate if you would like to learn about the different options and we can get your free whoop out to you ASAP! ------- | |||
| 26 Oct 2024 | 15 // Kiera Lea on all things circadian health, quantum biology, optimising our light environment, why we really get sunburnt, how to protect our sun naturally & why we SHOULDN'T use air pods | 01:22:46 | |
WOW WOW WOW this is another PHENOMENAL ep with the beautiful Kiera Lea, a quantum clinician and educator, whos passion is to help humans all over the world achieve optimal health through realignment with their natural environment. there is SO much gold in this ep, ENJOY!! what we cover: 🌞 Keira’s journey from studying nursing, moving from nature to a city & the detrimental effects that had on her health & gaining “7 chronic diagnoses” 🌞 to having someone share with her “it’s not you, it’s your environment that’s sick” 🌞 & starting to make changes that had a HUGE impact on her health 🌞 She started to research circadian health & quantum biology & how it affects our health & became passionate about educating others of THIS is how we do healthcare 🌞 How our connection with nature & our environment impacts our physiology, & changes our biochemistry to suit our environment 🌞 How circadian disruption confuses our bodies & leads to illness & disease 🌞 Why we need to build up our tolerance (building a Solar Callous) to the sun to prevent sunburn + get the benefits from the sun 🌞 How we can’t blame the sun for sunburn, it’s OUR choices with our environment, lifestyle & food 🌞 Foods that make us more susceptible to burning 🌞 Powerful times of day for sunlight including infrared light & lots of feel good hormones that create an addiction to morning sun (I GET IT lol) 🌞 How you can build up your solar callous using UVA light (earlier in the day) so you can handle the UVB light later in the day (which has amazing benefits including vitamin D production) 🌞 Tips to optimise your light environment & natural light especially if life is full, you work full time etc. 🌞 Getting vitamin D from the sun vs from a supplement 🌞 What ‘Redox’ is, why it is important & how to improve it 🌞 How ELECTRONS (eg earthing!) give us energy as well as food 🌞 How the water inside us is different and how LIGHT helps this water to give us energy 🌞 How to get FREE healing infrared light anytime of day!! 🌞 The negative impact blue light after dark has on our melatonin & how it is effecting our sleep our ability to “clean up” our brains overnight 🌞 HOW to best support melatonin production after dark 🌞 What to do in the morning when it’s still dark ESPECIALLY AS WOMEN!! to support our health, hormones & fertility 🌞 Why we SHOULD NOT use AirPods 🌞 How to have your non negotiables but be more lenient & relaxed with your health + still ENJOY what you love + makes you happy 🌞 How to consciously consume for your own education + benefit rather than mindlessly 🌞 A typical day in Kiera’s life 👉🏼 Find Kiera 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? Dm me! | |||
| 31 Oct 2024 | 16 // What to do when you get sick! Shift your perception, & how to naturally support your body, mind & immune system | 00:22:16 | |
In today's ep I speak about my recent little head cold I got & how my mindset around getting sick has changed, how I supported my self naturally to recover, rest, & allow my body to do it's thing!!! Here is the post I did around what was helping me get through it ------- 🍫 Nourish Hub Ceremonial Cacao - use SOPHIEKATE10 to save $ 🍒 Check out Juice Plus - game changer for my immune system & overall health (& you can get free gummy versions for kids, send me a DM on insta to learn more!) 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 07 Nov 2024 | 17 // Chani Thompson on how to optimise your life, purpose & fulfilment through astrology, the power of our birth charts, how to start to understand yours, & she reads parts of mine! 🌙✨ | 01:02:39 | |
Today's ep I am joined by my beautiful friend, Chani Thompson 🌙 Chan is an amazing human, mama, business energetics coach + author who helps entrepreneurs revolutionise how they create the business of their dreams through mindset, energetics, astrology & strategy. In this episode we talk about: 🌙 How Chan got into astrology, human design, & the journey she needed to go on (including becoming a mama!) & the challenges she needed to navigate, to now help other women create the life & business of their dreams 🌙 What astrology is, what exactly our birth charts are & why they are important & powerful in helping us deeply understand & align with who we are & optimise our true self & purpose 🌙 She reads aspects of my chart & explains what they represent, so you can start to identify yours too! 🌙 Why I was just MEANT to have a podcast!!! To teach, to use my voice & shine light on topics & concepts 🌙 My north node which represents my life purpose & the lessons I’m here to learn 🌙 My midhaven which represents my public reputation, career & where I put my mark in the world & legacy - the professional path to bring you the most fulfilment 🌙 My Venus placement - what I value, what brings my joy, pleasure, where I find beauty in life & how I experience connection & fulfilment 🌙 My 5th house which is all about fun, creativity, pleasure, romance, & how we express joy & create meaningful experiences 🌙 What chan loves to do to optimise her mind, body & soul 🌙 Chan’s advice to those feeling lost, challenged or unfulfilled ----------- Tutorial on how to download your natal chart: here The Stars Within You, a free 2 hour workshop on using astrology to build the business of your dreams: here Reports and Readings with Chani: here Buy Chani's book, The Alchemy Blueprint: here Work with Chani inside Alchemy, her 16 week mastermind: here Chan's IG: @chanipeach 🎧✨🍋⚡️🌞🪩 🪩 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 14 Nov 2024 | 18 // Amy Mason on emotional regulation & why it is so important, how our breath is the foundation to everything we do, & how we can practice breathwork to create more calm | 00:50:40 | |
You are in for another treat my angels!! Today we have Amy Mason on the pod who is an emotional regulation coach who has been through her own journey of being "a bit of an asshole" (her words 🤣) & extremely reactive & quite an angry human, to having an "oh it's me, I'M the problem" moment.. & taking responsibility for her emotional state & how that affected the people around her, & her self! What we cover: ✨ What emotional regulation is & why it’s important ✨ How we can create more self awareness + start taking responsibility for our emotional state ✨ Signs we are emotionally dysregulated & what we can do about it ✨ Why our breath is the foundation for everything ✨ How to breathe correctly & why ✨ What dysfunctional breathing looks like & the negative effects it has on us ✨ Why taking a deep breath when you are in a stressed state could be MORE harmful than good, & what to do instead ✨ The one simple practice to start implementing today to regulate your nervous system & emotional state ✨ What to do if you struggle with “meditation” Find Amy on IG 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 21 Nov 2024 | 19 // Kaitlyn Menere on how she healed Chron's with a holistic lifestyle & nervous system regulation, the importance of our brain-body connection, & why we need to focus on removing the bad habits first | 00:51:59 | |
YES YUM hello you are in for another absolute treat with this episode!!! Kaitlyn Menere is a holistic psychotherapist who has been on her own journey with navigating grief, the big C lockdowns, turning to partying & alcohol to numb her emotions & get through, to having a HOLY SHIT what am I doing moment.. a career change at 29, and now absolutely thriving & making such a phenomenal impact in this world We cover: ⚡️ Kaitlyn's daily non negotiable to optimise her self ⚡️ The nervous system in simple terms ⚡️ How to become more aware of signs & symptoms of dysregulation & what ISN’T normal with your nervous system ⚡️ How chronic states of stress create dis-ease in the body ⚡️ Why we need to be spending LESS time on our phones for ourselves & our nervous system ⚡️ The importance of seeing our brain & body connected as one ⚡️ Why you need to LISTEN to what your body is whispering to before it starts screaming ⚡️ A typical day in Kaitlyn’s life to support her well-being & nervous system FIND KAITLYN HERE: @kaitlynmenere the book I mentioned & couldn't remember 🤣 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 27 Nov 2024 | 20 // What have you NORMALISED with your health + habits that isn't serving you? | 00:27:01 | |
REGISTER FOR YOUR NEW NORMAL 2 day free training here ⚡️ Join me for a lil solo ep this week talking about a theme that has been coming up alot lately in my world.. which is normalising or getting used to certain behaviours, unhealthy habits, symptoms that our body is whispering to us... becoming AWARE & consious of these.. but then CHOOSING different. Making a CONSCIOUS choice to do better, feel better, BE better. I share my own journey & struggles over the years with bloating, breakouts, anxiety, stress, using food for comfort, weight gain.. & what helped me to decide to create a NEW NORMAL for myself & feel WAY BETTER Without awareness, we have nothing.. but without CHOOSING DIFFERENT.. what's the point? JOIN ME FOR YOUR NEW NORMAL: A 2 day free training ALL about this, to help you stop settling for what’s not working with your health & start prioritising what does. Dec 4+5, 530pm QLD 🎧✨🍋⚡️🌞🪩 Get 30 days of Opal (lifechanging) free here ------ Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 08 Dec 2024 | 21 // Rhianna Jade on all things holistic psychology & intuitive astrology, best practices to support our mental health & how to navigate uncomfortable emotions | 00:35:39 | |
If you love a bit of woo woo & learning more about the stars & the skies, then you will LOVE this ep! I am joined by my own holistic psychologist & intuitive astrologer, Rhianna Jade. Rhianna has helped me SO incredibly much over the last few years navigating through mental health + mindset challenges, uncomfortable emotions + it is so beautiful how she incorporates the psychology side of things, with what's going on in the sky & for us as an individual. Powerful!! Find Rhianna here We cover: ✨ How Rhianna became a holistic psychologist AND intuitive astrologer & how she intertwines the two ✨ What is holistic psychology & what is intuitive astrology ✨ What Rhianna loves most about astrology & how it can help us optimise our life or ourselves ✨ A simple place to start if you want to start learning more about your own astrology ✨ What is happening in the sky right now we can be aware of ✨ How retrogrades can actually serve us ✨ The importance of slowing down & allowing rest ✨ Rhianna’s favourite practices to support our mental health & nervous system & WHY we want to ✨ How to navigate uncomfortable feelings & emotions ✨ I share a tactic that works so well for me!! ✨ Ways Rhianna loves to optimise her mind, body & soul ------ Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more Watch my FREE 2 day training 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! | |||
| 15 Dec 2024 | 22 // Kate Morris on how we can *actually* achieve our health & fitness goals in 2025, navigating the "SiLLy SzN", & the alternative to NY resolutions | 00:44:42 | |
Today I am joined by Kate Morris, an absolute legend in the health, fitness, nutrition & business world (& my current business coach!) Kate is a nutritionist & personal trainer who blew up in 2020 when forced to grow her business ONLINE, with over 400 people on the waitlist to work with Kate building their dream bods in a sustainable way & now has helped over 1000 women 🔥 This is a FAB chat where we cover: ⚡️ The importance of nailing the foundations of health first ⚡️ Common mistakes that keep people from achieving their goals or staying “stuck” ⚡️ Kate’s opinion on “daily steps” ⚡️ Advice for those that wanna get hotter in 2025 ⚡️ The Non Negotiation Policy ⚡️ Getting sick of your own 💩 ⚡️ Importance of weight training outside of how you look ⚡️ Kate’s non negotiable to optimise her health + why ⚡️ Thoughts on Xmas + “silly season” + what to remember to navigate this time ⚡️ An alternative to “New Years Resolutions” ⚡️ Kate’s ins & outs for 2025 ⚡️ Importance of eating enough especially as women ⚡️ Last words of advice for you heading in to 2025 --------- Find Kate here: 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 20 Dec 2024 | 23 // it's SIMPLIFY SZN! How to reset, declutter & choose calm over chaos heading into the new year | 00:25:41 | |
This is the PERFECT time of year to clear out those pesky drawers, the bathroom cupboard, but also our emotional & energetic environments too In this solo ep I go through different areas to help you declutter, reset & recharge to head into 2025 feeling CALM, clear, organised & READY for an epic year. Download the SIMPLIFY SZN checklist 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 27 Dec 2024 | 24 // 2024 recap! My biggest challenges, goals, lessons, emotions + my words for 2025 🤤 | 00:52:14 | |
WE MADE IT! 2024 was a whirlwind for me, & in this episode I share the high's, the low's, the challenges, how I got through some really uncomfortable situations, emotions, limiting beliefs, & what my words are for 2025 🎧✨🍋⚡️🌞🪩 FREE training: "Your New Normal" - stop settling for what's not working with your health, & start prioritising what does Enquire for 1:1 health coaching here Connect with me on IG here Links: https://msha.ke/iamsophiekate ----- Dijana's free 3 day Discipline training: 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! | |||
| 04 Jan 2025 | 25 // Optimising your health in 2025 with Jack Schroder beyond typical medical advice, on all things light environment, melanin, sunlight + more! | 00:59:45 | |
Welcome back to the Optimise podcast! We are starting off 2025 with an absolute BANGER of an episode, I am joined by Jack Schroder, a health optimisation coach who is SO knowledgable when it comes to the science + mechanics of our bodies + our environments. ENJOY!!! We cover: 🌞 Jack’s journey navigating his own health challenges & how he became a health optimisation coach 🌞 Medications as band aid fixtures rather than getting to the root cause 🌞 What ‘redox’ is & how to optimise it 🌞 3 concepts Jack wish more people knew about or prioritised to optimise their health 🌞 Optimising our light environment: The different wavelengths of the sun The detrimental effects of artificial light How we can get FREE infrared + red light therapy! 🌞 How we can counteract working online &/or always being surrounded by technology & devices 🌞 The most important thing you can do for your health 🌞 Why we shouldn’t fear the sun 🌞 What melanin is & why it’s important 🌞 Vitamin D - what did we do before the supplements? 🌞 How to respect the sun Follow Jack on IG here Jack's website ----- 🎧✨🍋⚡️🌞🪩
🪩 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! Connect with me: IG: @iamsophiekate Links: https://msha.ke/iamsophiekate 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 10 Jan 2025 | 26 // 15 life changing health, wellness & confidence shifts I made in 2024 that helped regulate my nervous system, optimise my sleep, & achieve my goals | 00:31:52 | |
In this solo ep I go through 14 (with a bonus sneaky add in!) = 15 changes & shifts I made & prioritised in 2024 which helped me regulate my nervous system optimise my sleep build more self trust respect myself more achieve my goals + so much more! ------ 💦 The Big 6 Lymphatic Reset Technique 📵 Get 30 days free of Opal - the app that blocks your apps 🤝 If you want to start creating more awareness + having honesty, watch my free training here ⚡️ Enquire about 1:1 holistic health coaching here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 16 Jan 2025 | 27 // All things self awareness, self sabotage, self trust, beliefs, healing & prioritising feeling ALIVE with Jessica Ella | 00:47:40 | |
OOOOOOO wee, once again you are in for an absolute treat with this episode!! I am joined by the incredible Jessica Ella, a women's healing expert, speaker, podcast host & founder of the AARUKA healing modality. She has worked with thousands of women to help transform their pain into power. She has an incredible story (you can read more about it on her website or on her IG) & is doing AMAZING work in this world. We cover: ✨ What actually are our thoughts ✨ Why self awareness is KEY ✨ How to start becoming more self aware ✨ How Jessica got into this work ✨ What Aaruka healing is & the 4 pillars of healing involved ✨ Who needs healing? ✨ A powerful question to ask yourself ✨ Some of the biggest challenges women face when it comes to healing, and how we can begin to overcome them ✨ How to build self trust ✨ What really is self sabotage? ✨ Jessica’s favourite ways to optimise her mind, body & soul/joy ✨ A powerful journalling practice to shift a belief Find Jessica on IG here Jessica's website 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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 🍒 Wanting support with your health holistically? 1:1 holistic health coaching + mentorship available - dm me on IG to learn more | |||
| 24 Jan 2025 | 28 // Journalling 101 ✍🏽 How to start journalling, how to journal, daily questions + other prompts you can use daily, weekly & with the different phases of your cycle 📔 | 00:26:49 | |
Today's ep I am talking about all things journalling, & it may just be easier than you think!! Such a beautiful practice that I have prioritised for many years now & supports me so much with my emotional, mental, energetic & even spiritual health ⚡️ IMPORTANT! I am GIVING AWAY a free, beautiful journal for one of you lucky ducks - all you have to do is share this episode (or any!) to your stories & tag me :) Winner will be announced on Feb 1st ✨ Link to the free journal guide is here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 31 Jan 2025 | 29 // Zaid K. Dahhaj on all things circadian biology, the real truth about sunlight, skin health, how we "age", melanin & having a tan, & so much more! | 00:55:18 | |
This episode I was joined by the incredible Zaid K. Dahhaj who is so knowledgable when it comes to circadian biology & sunlight. We cover SO much, & I asked a lot of questions that came from you guys. Listen with an open mind & let's start re thinking how we see the sun to optimise our health & longevity. 🌞 How does the sun actually improve our physical and mental health? 🌞 What melanin is and it’s benefits
🌞 What having a tan ACTUALLY does for us 🌞 The relationship of the sun & artificial light & skin health/ageing 🌞 How to safely & effectively be out in the sun 🌞 How nature provides us with natural skin care that we all spend $$$’s on
🌞 The roles sunrise & sunset play for our circadian rhythms 🌞 The healing effects of sunset 🌞 How regular + adequate sun exposure is protective of all chronic disease (including C)
🌞 What to do if you live in an area that doesn’t get a lot of sunlight 🌞 Recommendations if you have to wake up before the sun / can’t get morning sunlight 🌞 Why you MUST have a window open at home, work, while driving 🌞 What to know if you are worried about sun damage or it “ageing” you 🌞 A day in Zaid’s life optimising his light environment 🌞 Benefits of sunlight & especially UVA rise for our thyroid 🌞 Zaid’s opinion on sunscreen
🌞 What heliotherapy is & how it can optimise your health 🌞 Should we wear sunglasses? 🌞 Health benefits of the sun for our eyes 🌞 The importance of eating before sunset 🌞 Zaid’s journey & why he is so passionate about circadian biology Connect with Zaid on: 🎧✨🍋⚡️🌞🪩
Connect with me: IG: @iamsophiekate Links: 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! | |||
| 09 Feb 2025 | 30 // The Power of Ovulation Tracking: Natural Contraception & the Fertility Awareness Method with Karinda | 00:54:05 | |
Today I am joined by a crowd favourite, the amazing Karinda, a naturopath & natural fertility educator to talk about natural contraception, an alternative to synthetic birth control & such a beautiful way to connect more with YOUR body & the magic she does for us. We cover: ✨ What is natural contraception & the fertility awareness method ✨ What our 'fertile window' (when we can get pregnant) actually is each cycle ✨ How to know if you have ovulated / are in your fertile window ✨ Physical symptoms & biomarkers of ovulation ✨ COOLEST FACT EVER!!! ✨ How to connect & get to know your body ✨ Changes in your basal body temperature throughout your cycle & what it means ✨ What to be mindful of with tracking apps especially if you DON’T want to conceive ✨ Tuning in to your body vs using apps ✨ Your invitation, especially if you are on the pill ✨ Effectiveness of this method preventing pregnancy (I bet it's higher than you think!) SUCH A GOOD EP!!!! Connect with Karinda here Books & apps mentioned: Natural contraception & conception by Jessie Brebner Taking Charge of Your Fertility: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health by Toni Weschler 🤝 Apps: Read Your Body Kindara 🤝 Temp devices: Basal Body temperature from a chemist/pharmacy Tempdrop 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 13 Feb 2025 | 31 // FIND OUT your core values so you can optimise your life, satisfaction & fulfilment! | 00:20:09 | |
Join me for a quick solo ep about VALUES!! Do you know what yours are? Knowing what your core values are will make it SO much easier to not only set goals, but stay committed to them, to making decisions based on your values & ultimately, living your most delicious, satisfying & delicious life. YUM I ask you some simple but also deep questions to help you identify what your top values are. 🎧✨🍋⚡️🌞🪩 Download Opal & get 30 days free 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 21 Feb 2025 | 32 // Menstrual Cycle Tracking, Cycle Syncing & Feminine Embodiment: How to Work With Your Body, Not Against It with Rebecca Akat from Blume Womb | 00:59:08 | |
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 it Connect with Rebecca:📲 Instagram: @blumewomb 🎧✨🍋⚡️🌞🪩
Connect with me: IG: @iamsophiekate Links: 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! | |||
| 27 Feb 2025 | 33 // Rach Ferguson on navigating Stage 4 Bowel Cancer at 32, being your own advocate & the power of your mind, enjoying life NOW & listening to your body's whispers | 01:00:02 | |
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 changed Find Rach on IG here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 09 Mar 2025 | 34 // Cycle Syncing 101: How I Support Myself Through Each Phase of My Menstrual Cycle - Food, Movement, Productivity & Self Care Rituals | 00:28:41 | |
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: @iamsophiekate Links: 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! | |||
| 15 Mar 2025 | 35 // The Science Of Our Inner Clocks, Circadian Rhythms, & Why Your Sleep & Health Depend on Light, with Lynne Peeples | 01:07:41 | |
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 Rhythms 🎧 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: @iamsophiekate Links: 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! | |||
| 23 Mar 2025 | 36 // How to Find & Unlock More Hours in Your Day: The Ultimate Time Management Activity | 00:13:54 | |
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:
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: @iamsophiekate Links: 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! | |||
| 29 Mar 2025 | 37 // Optimise your fertility, preconception & how (& when!) to start preparing your body for a babe with Nutritionist Ophelia | 01:15:59 | |
💛 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 struggles Connect with Ophelia here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Links: 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! | |||
| 03 Apr 2025 | 38 // Stop doing these 3 things to create MORE calm & LESS stress ✌🏼 | 00:18:22 | |
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: @iamsophiekate Links: 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! | |||