Health & FitnessAlternative HealthEducationSelf-Improvement

Optimise

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 ⚡️

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Avg 26 min
English

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October 19 · 51 min
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 beautiful circadian rhythm. We dive into how Balterra came to life, why not all blue blocking glasses are created equal, and how our modern lifestyles might be messing with our natural rhythms more than we realise. We're talking evening routines, the difference between daytime and nighttime glasses, what to actually look for when buying them, and some super simple swaps that can help support better sleep and energy. And of course, a BIG reminder that optimising your health doesn't need to mean obsessing over every little thing!! Small shifts. Less stress. Better habits. We cover: The story behind Balterra and what sparked it all How light influences our energy, mood, focus and overall wellbeing Why our circadian rhythm is SO important The impact of artificial light on our bodies Why the type of light we're exposed to matters just as much as when The truth about blue-light-blocking glasses (and why not all are created equal!) Daytime vs nighttime lenses and when to use them What to actually look for when buying blue-light glasses Simple ways to create a more circadian-friendly lifestyle Finding balance between modern living and our natural rhythms Why optimising your health doesn't have to mean doing EVERYTHING perfectly What's next for Balterra! 👀 If you love all things sleep, energy and feeling your absolute best, this one's for you!! Enjoy xx 👇🏼 Check out the beautiful Balterra glasses here (& use Sophie10 to save some pennies!) & their instagram 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
October 12 · 15 min
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 unplanned break from the podcast (& a lot of other things, actually), and while I initially had every intention of being productive during my vacay over to Gili, life had other plans. Despite being in one of my favourite places in the world, I found myself navigating feelings of anxiety, uncertainty, a LOT of mental load & this overwhelming feeling of needing to have everything figured out. The future. Finances. Relationships. Kids. Big life decisions. ALL OF IT. And it's been a pretty big reminder that sometimes we don't need to push harder, do more or figure everything out RIGHT NOW. Sometimes we actually need to do the complete opposite. In this episode, I'm sharing what this season has been teaching me about slowing down, asking for support, letting go of control & learning to TRUST that things are unfolding, even when we can't quite see how. Because what if this season isn't a setback? What if it's actually preparing you for what's NEXT? If you're currently feeling a little lost, overwhelmed, anxious, stuck in your head or like you SHOULD be further ahead than you are, I really hope this episode reminds you that you don't need to have it all figured out. Maybe the most productive thing you can do right now is give yourself permission to PAUSE. As always, thank you for being here. I'm so grateful for you listening & being part of this little corner of the world. Lots of love x
August 17 · 25 min
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 I travel, I & I realised… Not much 😂 And that’s kind of the whole point of this episode. The way I look after myself isn’t something I only do when I’m at home, in my normal routine, with access to my gym, my kitchen and all my usual things. My foundations come with me. Of course, what they look like might change. My movement might not be my exact routine at home (on Gili it kinda is!) My meals might look different (YAY for not having to cook lol) I might stay up later or be more exposed to blue light. I’m definitely not trying to perfectly optimise every second of my holiday. But the things that make me feel good ~ sunlight, movement, nourishing food, sleep, time outside, supporting my nervous system ~ are still there. In this episode, I chat about: Why I don’t really believe in needing to “get back on track” after a holiday The health foundations I take with me wherever I go How my movement, food and sleep naturally adapt when I’m travelling Why being flexible with your habits doesn’t mean throwing them out completely The difference between being committed to your health and being rigid about it Why sunlight, nature, barefoot time and slowing down are a BIG part of why I love Gili How your habits eventually stop feeling like things you have to do and simply become part of who you are Why I care so much more about creating a lifestyle that lasts than doing another 30-day challenge or quick fix Because ultimately, your health habits should support your life ~ not stop you from living it. And the goal isn’t to create the “perfect” routine or something that stresses you out. It’s to build foundations that are strong enough to come with you through holidays, travel, Christmas, busy seasons and real life 🤍 IT'S A GOOD FEELING!!! 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
August 9 · 16 min
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 my lifestyle, & the tools I use to *actually* make them stick, as well as the behaviours I'm working on behind the scenes this month. This episode is for anyone who wants to feel more intentional, build habits that actually last, and stop wasting energy on routines that no longer serve them. LET'S GO!!! 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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! Block your apps (& change your life) with Opal Daylight blue light free computer (SOPHIEKATE for a discount)
August 2 · 6 min
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: creating a Joy Menu, & infusing those activities IN to your daily 'to do' or task list. Life is FULL and goes past FAST. We need to ensure we are filling our cups up amidst the chaos of life, no matter how big or small. In this episode we chat about: Why joy deserves to be a priority, not an afterthought What a Joy Menu is (and how to create your own) Simple ways to make everyday moments more enjoyable How to balance productivity with the things that fill your cup Questions to ask yourself if your days have started feeling repetitive or draining If you've been stuck in "go, go, go" mode lately or like life is a bit repetitive, I hope this episode reminds you that life isn't just about getting through the day - it's about actually enjoying it 🌞 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
July 25 · 23 min
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 simple ways to start supporting your circadian rhythm 🌞 In Part 2, we take things a step further and explore how your circadian rhythm influences your hormones, fertility, metabolism, liver health and mitochondria. We also dive into the connection between circadian health and conditions like PCOS, why light is such a powerful regulator of hormone production, and how small changes to your daily habits can have a huuuuge impact on your overall health. Whether you're navigating PCOS, hormone imbalances, irregular cycles, PMS, fertility challenges, low energy or simply want to optimise your health, this conversation is packed with practical, science-backed information that you can start applying today. WOO! In this episode we chat about: How your circadian rhythm influences your hormones, menstrual cycle and fertility Why circadian health can play an important role in supporting conditions like PCOS The connection between light, your mitochondria and hormone production Why supporting your circadian rhythm is often a missing piece before reaching for more supplements (!!!) The role your liver plays in hormone balance, detoxification and overall metabolic health Why artificial light at night may be impacting your hormones, fertility and long-term health Practical ways to support your circadian rhythm if you're a shift worker or spend most of your day indoors Why getting outside throughout the day can have such a profound impact on your energy and wellbeing The emerging research around mushrooms, mitochondrial health and longevity Karinda's daily non-negotiables and the habits she prioritises to support her health This episode is a beautiful reminder that supporting your hormones doesn't always have to start with another supplement. Sometimes the most powerful changes are the simplest ones - getting outside, seeing the sunrise, reducing artificial light at night and working with your biology instead of against it. Connect with Karinda Instagram Free Circadian Rhythm Guide Live Masterclass coming up How to change your phone to red light • My Circadian App • Blue light blocking glasses from Balterra - dc: Sophie10 • Red & amber light bulbs from BonCharge - dc: SOPHIE15 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
July 5 · 35 min
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, yet it's something we can all start improving today. In Part 1 of this delicious conversation, I'm joined by naturopath Karinda Wholistix (an absolute fave guest!!) to explore the incredible science behind our circadian rhythm and why our relationship with light has such a profound impact on our sleep, hormones, energy, metabolism, fertility and overall health. We dive into why our bodies are designed to work in rhythm with the sun (& with darkness), what modern life is doing to disrupt that, & most importantly, the simple changes you can make that don't require expensive supplements or complicated routines. In this episode we chat about: What your circadian rhythm actually is (and why it matters so much) Why light is one of the most powerful signals your body receives every single day How morning sunlight helps regulate your hormones, energy & sleep What blue light is, why it matters, and how it can impact melatonin production Why melatonin is so much more than just your "sleep hormone" The difference between natural sunlight & artificial indoor lighting Simple ways to create a more circadian-friendly home after sunset The importance of meal timing and why eating late at night may be working against your biology Easy, realistic changes you can make to support your health without feeling overwhelmed Tips for shift workers or anyone living somewhere with limited sunlight Whether you're brand new to circadian health or you've already started making changes, this episode is packed with practical, science-backed information that you can start implementing straight away (AND super easy to understand!!) Connect with Karinda Instagram Free Circadian Rhythm Guide Live Masterclass coming up How to change your phone to red light ✨ Make sure you come back next week for Part 2! In Part 2, we dive even deeper into the connection between circadian rhythms, hormones, fertility, metabolism, liver health and mitochondria, plus Karinda shares the daily habits she prioritises to support her own health & own circadian rhythm. • My Circadian App • Blue light blocking glasses from Balterra - dc: Sophie10 • Red & amber light bulbs from BonCharge - dc: SOPHIE15 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
June 21 · 44 min
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 healing your relationship with food, letting go of all-or-nothing thinking, & learning how to work with your body instead of constantly fighting against it. Saoirse also shares her personal journey through anorexia, recovery, & how those experiences ultimately led her into the work she does today. If you've ever felt overwhelmed by conflicting health advice, struggled to stay consistent, or found yourself stuck in perfectionism, this episode is for you!!! We cover: ✨ Why eating in silence can completely change your relationship with food ✨ The powerful connection between your mind, body, digestion and nervous system ✨ Saoirse's personal journey through disordered eating and recovery ✨ Why behaviour change feels hard (and how to make it easier) ✨ Letting go of food guilt & food rules ✨ The difference between punishing exercise & nourishing movement ✨ Simple daily practices for more presence, gratitude and mental clarity ✨ Learning to trust your body again ✨ Why consistency beats perfection every single time ❤️‍🔥 Find Saoirse here If you enjoyed this episode, we'd LOVE if you shared it with a friend, popped it on your stories & tagged us, or left a review 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
June 14 · 21 min
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 about: ✨ Why your body is far more intelligent than you realise ✨ The incredible things happening inside you every second of every day ✨ Why your body is constantly trying to protect you, not punish you ✨ The shift from focusing on appearance to appreciating function ✨ Simple ways to start building more gratitude, appreciation and respect for your body If you've been feeling frustrated with your body lately, I hope this episode helps you see it through a different lens - it has been life changing for me. Because your body deserves more credit than it gets. 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
June 7 · 25 min
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 truly connect to a brand. We talk about Simone’s journey from studying fashion and textiles, to navigating an eating disorder, to eventually creating Salt & Ripple & then Salt Active - a brand now known for its instantly recognisable (& gorgeous) prints, beautiful quality and strong community feel. This episode goes way deeper than just activewear. We chat about the behind-the-scenes pressure of running a business, the stress no one sees online, building something that actually feels aligned to you, and why human connection matters more than “perfect marketing.” We also dive into: The story behind Salt and Ripple & how the brand evolved over time Designing custom prints & what makes them stand out in a sea of activewear brands Building a loyal community & what really propelled her momentum The emotional side of entrepreneurship and managing stress behind the scenes Growing from a small business into warehouses, staff and future retail dreams Upcoming launches, secret samples and the creative process behind new collections How unexpected exposure (like being on Survivor!! 👀) impacted the brand Advice for anyone wanting to start a brand or business Salt & Ripple Website Salt & Ripple IG Simone's IG 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
May 31 · 28 min
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, mind & goals, & wondered why I didn't trust myself 🥲 to someone who has AMAZING health, LOVES who she is & how she shows up for herself... and it all comes down to the standards and boundaries I uphold. This is NOT about being perfect. But when you EXPERIENCE how good you can feel, especially aligning your natural biology... your standards and boundaries become a lot easier to uphold. I go through them on this ep after a post series I did, you can find them here: Part 1 Part 2 Part 3 Let me know which ones landed for you, and if any didn't!! Leave a coment below or send me a dm on IG here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
May 21 · 46 min
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 talk about: Being misdiagnosed for years before finally discovering she had Crohn’s disease What it was like living with constant pain, symptoms and feeling disconnected from her body The fear, shame and identity struggles that came with getting an ostomy bag Why she resisted surgery for so long.. and how it ultimately saved her life Learning to rebuild confidence, self-worth & trust in her body again Exposure therapy, body image, movement, mindset and healing The small mindset shifts and “thought ladders” that helped her stop spiralling How exercise became a tool for empowerment instead of punishment The importance of listening to your body & advocating for your health (huge!) This conversation is such a beautiful reminder that healing isn’t always linear… & that sometimes the hardest things we go through become the very thing that reconnects us to ourselves. Whether you’re navigating chronic illness, body image struggles, anxiety around your health, or just feeling disconnected from yourself lately, I think this episode will really speak to you 🫶 Find Kate on IG here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
May 12 · 34 min
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 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 coach Why self-care is more than skincare & supplements The small daily habits that actually shift your energy Emotional health, nervous system regulation & self-sabotage Building routines that support YOU Women’s hormones, cycle health & understanding your energy Creating habits from self-respect instead of punishment Timestamps 00:32 – Rebecca’s journey into health coaching 02:43 – Why basic acts of self-care matter 05:47 – Prioritising yourself without guilt 08:26 – Self-sabotage & emotional blocks 10:12 – The “Aging Like a Fine Wine” project 15:09 – The shifts she noticed from her routines 21:25 – Women’s hormones, energy & cycle health ENJOY!!! Find Rebecca here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
May 1 · 36 min
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 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: @iamsophiekate Enquire 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!
April 18 · 22 min
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 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: @iamsophiekate Enquire 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!
April 11 · 34 min
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 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: @iamsophiekate Enquire 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!
April 3 · 15 min
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 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: @iamsophiekate Enquire 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!
March 27 · 16 min
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 ya x Want support with your health? 1:1 holistic health coaching enquiry form here Try Classpass for free! Try Opal (THE GOAT) fr 30 days free here 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire 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!
January 31 · 13 min
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 to move towards them Ep 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: @iamsophiekate Enquire 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!
Dec 27, 2025 · 20 min
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 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!

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