85 // Self Care Should Be The Standard You Live By, Not The Reward You Earn

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 hereIf 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: @iamsophiekateEnquire 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!

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 bodyIf 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: @iamsophiekateEnquire 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!

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 businessSalt & Ripple WebsiteSalt & Ripple IGSimone's IG 🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateEnquire 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!

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 1Part 2Part 3Let 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: @iamsophiekateEnquire 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!

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 diseaseWhat it was like living with constant pain, symptoms and feeling disconnected from her bodyThe fear, shame and identity struggles that came with getting an ostomy bagWhy she resisted surgery for so long.. and how it ultimately saved her lifeLearning to rebuild confidence, self-worth & trust in her body againExposure therapy, body image, movement, mindset and healingThe small mindset shifts and “thought ladders” that helped her stop spirallingHow exercise became a tool for empowerment instead of punishmentThe 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: @iamsophiekateEnquire 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, 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 coachWhy self-care is more than skincare & supplementsThe small daily habits that actually shift your energyEmotional health, nervous system regulation & self-sabotageBuilding routines that support YOUWomen’s hormones, cycle health & understanding your energyCreating habits from self-respect instead of punishmentTimestamps00:32 – Rebecca’s journey into health coaching02:43 – Why basic acts of self-care matter05:47 – Prioritising yourself without guilt08:26 – Self-sabotage & emotional blocks10:12 – The “Aging Like a Fine Wine” project15:09 – The shifts she noticed from her routines21:25 – Women’s hormones, energy & cycle healthENJOY!!!Find Rebecca here 🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateEnquire 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!

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: @iamsophiekateEnquire 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!

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: @iamsophiekateEnquire 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 🎧✨🍋⚡️🌞🪩  Connect with me:IG: @iamsophiekateEnquire 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: @iamsophiekateEnquire 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!