Optimise

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

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!!! 

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 Connect with me:

IG: @iamsophiekate

Enquire about health coaching here

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🌞 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 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!!!

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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!

Block your apps (& change your life) with Opal

Daylight blue light free computer (SOPHIEKATE for a discount)

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 🌞

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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!

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

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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!

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

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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!

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 

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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 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

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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!

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


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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!

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

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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!