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

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Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

This is a bonus ep where I was a guest on Ash Murphy's poddy - Good to Great. If you listened to the second last episode, I interviewed Ash on this podcast!

Enjoy x

"We all want that feeling of waking up feeling refreshed, ready to take on the day and not have the urge to hit snooze. But why do so many of us struggle with this day in and day out?

Listen in on this episode as we talk all things sleep health, circadian rhythm and the mindset and attitude needed to take your health from good to great!

In this episode Sophie drops some amazing insights and tips where you can start feeling the effects almost instantly 🙏"

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Your phone can either support your nervous system… or completely dysregulate it.

In this episode, I’m breaking down how your phone is designed to keep you hooked, why it leaves you feeling overstimulated, and how to change it.

Because the goal isn’t to get rid of your phone, for most of us, we need them!! but we CAN set them up in a way that actually supports your health, focus, & sleep.

I’m sharing the exact changes I’ve made that have helped me feel calmer, more present, and less distracted throughout the day.

✨ In this episode:

•  Why your phone feels so addictive 
•  How it impacts your nervous system 
•  Simple ways to reduce overstimulation 
•  How to set your phone up to support your health 

Small changes make a big difference!!! 

If you’re ready to feel calmer, more energised, and actually in control of your habits - this is exactly what we work on inside my 1:1 coaching, enquire here 

Download Opal here

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 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!

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 

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 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!

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

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

Let's face it. The world is a lil wild right now. A lot that is out of our control, but there is a lot that STILL IS.

Reminders that you probably need to hear right now - to continue supporting your health, your self, your nervous system.

These are simple but FOUNDATIONAL.

Do not overlook.

Love ya 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

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 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!

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

#31 // FIND OUT your core values so you can optimise your life, satisfaction & fulfilment!

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 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!

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 

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 Connect with me:

IG: @iamsophiekate

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🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍

⚡️ If you feel called - share to your IG stories & tag @iamsophiekate

🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

In this episode, I’m joined by Rachel Kay, a holistic nutritionist, talking all things health, nutrition, iron & more.

We talk about:

• Rachel’s non-negotiables for feeling her best and how she found her way into holistic nutrition
• The foundations of health and why they’re often overlooked when we’re chasing quick fixes or the “perfect” diet
• The basic nutrition knowledge Rachel wishes more people understood
• The impact stress has on the body, and why having fun & experiencing JOY is a crucial part of health!!
• What holistic nutrition really means (beyond food rules and restriction)
• The common conversation around low iron ~ why we need iron, supplements, iron infusions, and what to consider first
• How to simplify nutrition when you feel overwhelmed by what to eat
• How to create meals that keep you full, satisfied, and supported

This episode is a reminder that health doesn’t need to be complicated ~ and that supporting your body can feel calm, nourishing, and sustainable.

If you’ve been feeling confused or overwhelmed around food or your health, this one will land!!! 

Find Rachel on IG here 

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @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!

So many of our habits aren’t a conscious choice > they’re automatic.

In this episode, I’m talking about power of the pause: the moment between a thought and an action.

The moment where you think:

• “I should get off my phone and go to bed”
• “I said I’d go for a walk”
• “I feel like scrolling Instagram”

And instead of reacting on autopilot… you pause.

That tiny pause is where awareness, self-trust, and better choices are built 🤝

We talk about:

• Why habits are hard to change when they’re unconscious
• How pausing gives you the power to choose differently
• The simple questions that help you decide what actually serves you
• How waiting, even for a second, can change your behaviour

This is a skill you can practice daily ~ and when you do, everything starts to shift.

If you’ve been feeling stuck in loops, on your phone too much, or disconnected from your goals… this episode is for you 🕺🏼

Try OPAL yourself here  

🎧✨🍋⚡️🌞🪩
 
 Connect with me:

IG: @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!