Optimise

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!

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!

ALRIGHT ANGELS!! If you’re tired, overwhelmed, overstimulated, or feel like you keep getting in your own way… this episode is going to call you out in the best possible way 🤝

In this ep I'm  breaking down 10 sneaky habits you need to ditch in 2026 - the ones quietly draining your energy, dysregulating your nervous system, wrecking your sleep, and keeping you stuck in cycles you’re done with.

We’re talking:
 ✨ Why charging your phone next to your bed needs to be a no go, & how it disrupts your sleep + nervous system
 ✨ How snoozing is making you more tired and destroying your morning energy
 ✨ Why scrolling first thing hijacks dopamine + sets your day up for chaos
 ✨ The link between distraction eating, bloating + mindlessness
 ✨ Hydration, overstimulation, late-night eating, dopamine addiction, and more

This episode is your loving wake-up call 🤠 a reminder that no one is coming to save you… but with awareness, you can completely change how you feel in your body and your life.

If you’re craving better sleep, calmer mornings, more energy, less anxiety, and habits that actually stick… you need this episode.

And if this lands and you know you want support to make these changes?

 ✨ DM me on Instagram here or fill out the 1:1 coaching enquiry form here 

2026 is the year your self-respect gets dialled way up. Let’s go.

🥱 IG Post about snoozing

📵 Download OPAL!!! Life changing.

🎧✨🍋⚡️🌞🪩

 
🪩 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 today’s episode, I’m joined by the amazing Rachael ~ a Sydney-based lymphatic drainage specialist and founder of Detoxify by Rachael. We dive deep into the world of lymphatics ~ what it is, why it matters, and how you can support one of the most overlooked systems in the body.

If you have ever felt puffy, inflamed, bloated, like something is stagnant within your body... this episode could be an absolute game changer for you & your health

Rachel shares her journey into this powerful modality, the science behind lymphatic drainage, and the simple, daily, Big 6 technique everyone should know (& do!)

We also explore when NOT to do lymphatic drainage, how to support your lymph on planes, dry brushing tips, and how often you should actually be getting a treatment.

You’ll also hear Rachel’s favourite daily rituals, holistic practices, and the simple habits she prioritises to keep her energy, digestion, and nervous system flowing.

Whether you're curious about understanding your lymphatic system, feeling puffy, dealing with stagnation, or simply wanting to feel lighter and more energised ~ this episode is a must-listen & you will love!! 

Find Rachael:
Instagram → @detoxifybyrachael

🎧✨🍋⚡️🌞🪩
 
 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!

In this powerful episode, I am chatting with the gorgeous Courtney Emma: a healer, author and EFT practitioner, for a deeply healing & delicious conversation about nervous system safety, emotional freedom and coming home to yourself.

I have been LOVING EFT tapping recently so I just had to get Courtney on the show to share her wisdom & explain what EFT tapping is, how to do it, & how it can help you.

Courtney shares the one non-negotiable ritual she swears by to optimise her wellbeing, plus the practices she uses daily to create safety in her mind, body and soul.

We dive into:

• Why so many of us don’t actually feel safe in our own nervous system, and how to change that
• Practical ways to create internal safety (that actually work)
• Why meditation matters especially if you think you “can’t meditate” (I've been here 🥹)
• What EFT tapping is, how it works, and why it’s a game-changer if you feel stuck, flat or lost
• A simple technique to soothe anxiety just by tapping on your hand
• How breathwork can help you open and activate your heart
• And… a live EFT tapping session you can follow along with to feel lighter, calmer and more grounded instantly

If you’re craving clarity, emotional release, or a deeper sense of safety within yourself - this episode is absolutely for you 🧡

Find Courtney 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!

In this episode, we dive into 10 simple but powerful healthy home swaps that can transform your sleep, hormones, energy and nervous system & just support your health overall in the environment you spend a lot of time in (& sleep in!!)

These are the practical, realistic shifts that make your home feel calmer, cleaner and more supportive for your body. From lighting and water quality to skincare, cookware and EMF habits, you’ll learn exactly why these swaps matter and how to implement them overtime.

You DO NOT need to do these all overnight 🙃 although some you can!! Some are so easy you can implement TODAY.

We cover:

• Why filtered water changes everything for your gut, skin + mood
• The link between home lighting & melatonin
• How to create a cave-like bedroom for deeper sleep
• Why your nervous system LOVES WiFi-free nights
• The hormone impact of plastics, fragrance and non-stick pans
• Simple low-tox swaps for cleaning and laundry
• How indoor air quality affects your energy + brain
• Why slower, intentional cooking supports digestion
• The truth about skincare ingredients and your toxic load

This episode will make you rethink the tiny things you do at home every day, and remind you that your environment is one of your most powerful health tools.

Simple shifts. Big impact. Your future self will feel the difference 🤝

Do one a month & watch your whole health change in 10 months!

Water filters:

Bunnings (lots here!)

Alkaway

Hydrogen Health

Well Verti

Lighting, Glasses & Eye masks:

Block Blue Light

Boncharge - code is 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!

In this deeply inspiring episode, I sit down with the beautiful and resilient Cobie, whose story is a powerful reminder of how much we’re capable of, even when life turns completely upside down.

After a devastating car accident in 2015 that left her with multiple broken bones and a traumatic brain injury, Cobie’s journey to recovery has been nothing short of extraordinary. From learning to walk again to rebuilding her sense of self, she shares with raw honesty and positivity what it takes to heal both physically and emotionally.

✨ In this episode, we dive into:

• Cobie’s powerful story of survival and recovery after her accident
• The moment her doctor told her she’d “never be 100%”, and how she proved them wrong (& not only learnt to walk, but can RUN!!!)
• What it’s really like living with an invisible injury and the power of taking “brain breaks”
• How she healed her brain and body through rest, presence, surrender and deep self-care
• The greatest gifts this experience gave her, and how she now helps others through her work
• Her 4-step method for moving through any hardship with grace and grit
• The message she’d send to her pre-accident self
• The importance of daily self-care and finding gratitude, even in the hardest seasons

This conversation is an incredible reminder that no matter how dark things get, healing and happiness are always possible. 🌞

Read the article here 

Watch Cobie's first steps here 

Connect with Cobie 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!

It’s November 🤠 Two months left of the year.
Before you decide to “start fresh in January”, we’re doing a radical honest check-in.

✨ Where did you move the needle this year?
✨ Where did you show up?
✨ Where did you slip?
✨ What habits are silently sabotaging you (hello, screen time 👀)?

In this episode, we walk through a powerful almost-end-of-year audit across:

• Physical health (energy, movement, habits)
• Mental health (stress, screens, clarity)
• Joy & soul medicine (yes, JOY needs a strategy too)
• Energetic health (are you thriving or surviving?)

Then we set aligned, realistic but powerful goals for November, the kind that build self-trust, energy, and momentum.

This is not about “fixing your life in 60 days.”
It’s about coming home to what matters and choosing to show up for yourself again.

Write your goals. See them daily. ACT on them.

And if you want support + accountability?
I’m opening a 30-day coaching experience this month only (plus 20% off if you say you came from the pod 💫) - enquire here 

Let’s finish this year PROUD of how you moved > not wishing you had

🎧✨🍋⚡️🌞🪩
 
 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!

What happens when you finally get the “dream body”, but lose yourself in the process?

In this powerful & honest conversation, the gorgeous Tahls Skye shares her journey from bodybuilding and chasing perfection, to going on an incredible journey & finding true self-respect, peace, and connection with her body.

We dive into what it really means to reconnect with yourself, how to listen to your body’s signals, and why leading with compassion instead of control is the key to sustainable health.

Tahls opens up about the dark side of discipline, the fear of weight gain, and the freedom that comes from aligning with your values instead of chasing external validation.

You’ll learn simple ways to rebuild trust with your body, navigate change without shame, and start working with yourself rather than against it.

We also chat about:
• Why self-respect is non-negotiable on your health journey
• The importance of curiosity over criticism
• How to redefine what “optimal health” really means
• Tahls’ biggest lessons and what she wants every woman to know

This episode is for every woman who’s ever looked in the mirror and thought, “I’ll finally be happy when…”

Spoiler: happiness begins when you come home to yourself 🥹

Find Tahls 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!