Эпизоды
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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:
Kiera's IG
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? Dm me!
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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!!
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🚨 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!
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📲 TRY OPAL for free for 30 days!
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Пропущенные эпизоды?
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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!
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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:
@iamsophiekate
or 👉🏼 fill this out 👈🏼 & I'll be in touch :)
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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
or 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!
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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 **
Download here ✨
🎧✨🍋⚡️🌞🪩
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
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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
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🌞 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!
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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
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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!
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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
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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
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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
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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
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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 🍋
🌞 Find me on IG: @iamsophiekate www.instagram.com/iamsophiekate -
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 🪩
