28 // Journalling 101 ✍🏽 How to start journalling, how to journal, daily questions + other prompts you can use daily, weekly & with the different phases of your cycle 📔

We've had a few episodes recently with guests about our menstrual cycle, so in this solo episode, I’m diving deep into how I support myself through each phase of my cycle—menstrual, follicular, ovulatory, and luteal—and the rituals I love along the way. From nutrition and movement to mindset shifts and self-care, I’ll be sharing the exact ways I tune into my body instead of working against it.You’ll hear:✨ How I went from dreading my period to celebrating it✨ The seasonal framework of the menstrual cycle (Winter, Spring, Summer, Autumn)✨ My favourite rituals, foods, and movement for each phase✨ How I structure my work and social life around my cycle✨ Mindset shifts that have helped me embrace cycle syncing ( & loving EACH phase!!)Whether you’re new to cycle tracking or looking for inspiration to deepen your connection with your body, this episode will leave you feeling empowered to support yourself in a way that feels delicious :)Book I mentioned: In The Flo by Alissa Vitti (Woman Code is also awesome!)🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/iamsophiekate🎧✨🍋⚡️🌞🪩🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - 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!

This episode I am joined by the incredible Rach Ferguson, a bowel cancer awareness advocate who was diagnosed with Stage 4 Bowel Cancer at the young age of 32. She shares her journey of finding out, how she navigated the emotions that come with an unexpected diagnosis, the symptoms she had & what to look out for, & how she now views wellness, happiness & life.We cover:🙏🏼 How Rach found out she had a 5cm tumour living in her bowels.🙏🏼 Her treatment journey & how she got through mentally, physically & emotionally🙏🏼 The symptoms she had & what to be aware of🙏🏼 Amazing advice if you are navigating any form of illness, diagnosis, or disease yourself🙏🏼 What she wants everyone to know about bowel cancer🙏🏼 What she believes caused hers🙏🏼 How her perception on health, wellness, joy & life has changedFind Rach on IG here 🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: 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!

In today’s episode, I’m joined by the beautiful Rebecca from Blume Womb, a feminine embodiment & menstrual cycle coach who helps women reconnect with their bodies and work with their cycles rather than against them.We dive deep into the wisdom of the menstrual cycle, how to track it, and why it’s the key to understanding your body, emotions, and energy levels. Whether you're experiencing PMS, have an irregular cycle, or are navigating menopause, Rebecca shares how you can cultivate a deeper connection with your feminine energy.If you’ve ever felt disconnected from your body or wanted to embrace your cycle in a way that supports your life, health, and emotions—this episode is for you!In This Episode, We Cover:🪞 What feminine embodiment really means and how it connects to our cycles🪞 Why so many women feel disconnected from their bodies—and how to reconnect🪞 The 4 phases of the menstrual cycle and how to support yourself in each one🪞 The power of cycle tracking and how it can improve your life🪞 How to track your cycle even if you have a missing period, irregular cycle, are on the pill, or going through menopause🪞 What’s really happening when we experience PMS🪞 What womb healing is and why it’s important for your physical & emotional well-being🪞 Rituals & self-care practices to honour each phase of your cycle🪞 The story behind the Blume Womb Cycle Journal and how to use itConnect with Rebecca:📲 Instagram: @blumewomb🌿 Website & Offerings🩸 Cycle Journal🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: 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!

Join me for a quick solo ep about VALUES!!Do you know what yours are?Knowing what your core values are will make it SO much easier to not only set goals, but stay committed to them, to making decisions based on your values & ultimately, living your most delicious, satisfying & delicious life.YUMI ask you some simple but also deep questions to help you identify what your top values are.🎧✨🍋⚡️🌞🪩FREE PDF with the QsDownload Opal & get 30 days free🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: 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!

Today I am joined by a crowd favourite, the amazing Karinda, a naturopath & natural fertility educator to talk about natural contraception, an alternative to synthetic birth control & such a beautiful way to connect more with YOUR body & the magic she does for us.We cover:✨ What is natural contraception & the fertility awareness method ✨ What our 'fertile window' (when we can get pregnant) actually is each cycle✨ How to know if you have ovulated / are in your fertile window✨ Physical symptoms & biomarkers of ovulation✨ COOLEST FACT EVER!!!✨ How to connect & get to know your body✨ Changes in your basal body temperature throughout your cycle & what it means✨ What to be mindful of with tracking apps especially if you DON’T want to conceive ✨ Tuning in to your body vs using apps ✨ Your invitation, especially if you are on the pill ✨ Effectiveness of this method preventing pregnancy (I bet it's higher than you think!)SUCH A GOOD EP!!!!Connect with Karinda hereBooks & apps mentioned:Natural contraception & conception by Jessie BrebnerTaking Charge of Your Fertility: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health by Toni Weschler🤝Apps: Read Your Body Kindara 🤝Temp devices:Basal Body temperature from a chemist/pharmacyTempdrop 🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: 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!

This episode I was joined by the incredible Zaid K. Dahhaj who is so knowledgable when it comes to circadian biology & sunlight.We cover SO much, & I asked a lot of questions that came from you guys.Listen with an open mind & let's start re thinking how we see the sun to optimise our health & longevity.🌞 How does the sun actually improve our physical and mental health? 🌞 What melanin is and it’s benefits 🌞 What having a tan ACTUALLY does for us 🌞 The relationship of the sun & artificial light & skin health/ageing🌞 How to safely & effectively be out in the sun🌞 How nature provides us with natural skin care that we all spend $$$’s on 🌞 The roles sunrise & sunset play for our circadian rhythms🌞 The healing effects of sunset 🌞 How regular + adequate sun exposure is protective of all chronic disease (including C) 🌞 What to do if you live in an area that doesn’t get a lot of sunlight 🌞 Recommendations if you have to wake up before the sun / can’t get morning sunlight 🌞 Why you MUST have a window open at home, work, while driving🌞 What to know if you are worried about sun damage or it “ageing” you🌞 A day in Zaid’s life optimising his light environment🌞 Benefits of sunlight & especially UVA rise for our thyroid 🌞 Zaid’s opinion on sunscreen 🌞 What heliotherapy is & how it can optimise your health🌞 Should we wear sunglasses?🌞 Health benefits of the sun for our eyes🌞 The importance of eating before sunset🌞 Zaid’s journey & why he is so passionate about circadian biologyConnect with Zaid on: Instagram🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: 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!

Today's ep I am talking about all things journalling, & it may just be easier than you think!!Such a beautiful practice that I have prioritised for many years now & supports me so much with my emotional, mental, energetic & even spiritual health⚡️ IMPORTANT! I am GIVING AWAY a free, beautiful journal for one of you lucky ducks - all you have to do is share this episode (or any!) to your stories & tag me :)Winner will be announced on Feb 1st ✨Link to the free journal guide is here🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: 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!

OOOOOOO wee, once again you are in for an absolute treat with this episode!!I am joined by the incredible Jessica Ella, a women's healing expert, speaker, podcast host & founder of the AARUKA healing modality. She has worked with thousands of women to help transform their pain into power.She has an incredible story (you can read more about it on her website or on her IG) & is doing AMAZING work in this world.We cover:✨ What actually are our thoughts✨ Why self awareness is KEY✨ How to start becoming more self aware✨ How Jessica got into this work ✨ What Aaruka healing is & the 4 pillars of healing involved✨ Who needs healing?✨ A powerful question to ask yourself✨ Some of the biggest challenges women face when it comes to healing, and how we can begin to overcome them✨ How to build self trust✨ What really is self sabotage?✨ Jessica’s favourite ways to optimise her mind, body & soul/joy✨ A powerful journalling practice to shift a beliefFind Jessica on IG hereJessica's website🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophiekateLinks: https://msha.ke/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🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more

In this solo ep I go through 14 (with a bonus sneaky add in!) = 15 changes & shifts I made & prioritised in 2024 which helped meregulate my nervous systemoptimise my sleepbuild more self trustrespect myself moreachieve my goals+ so much more!------💦 The Big 6 Lymphatic Reset Technique📵 Get 30 days free of Opal - the app that blocks your apps🤝 If you want to start creating more awareness + having honesty, watch my free training here⚡️ Enquire about 1:1 holistic health coaching here🎧✨🍋⚡️🌞🪩Connect with me:IG: @iamsophiekateLinks: https://msha.ke/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!

Welcome back to the Optimise podcast!We are starting off 2025 with an absolute BANGER of an episode,I am joined by Jack Schroder, a health optimisation coach who is SO knowledgable when it comes to the science + mechanics of our bodies + our environments.ENJOY!!!We cover:🌞 Jack’s journey navigating his own health challenges & how he became a health optimisation coach🌞 Medications as band aid fixtures rather than getting to the root cause 🌞 What ‘redox’ is & how to optimise it 🌞 3 concepts Jack wish more people knew about or prioritised to optimise their health🌞 Optimising our light environment:The different wavelengths of the sun The detrimental effects of artificial light How we can get FREE infrared + red light therapy!🌞 How we can counteract working online &/or always being surrounded by technology & devices🌞 The most important thing you can do for your health🌞 Why we shouldn’t fear the sun🌞 What melanin is & why it’s important🌞 Vitamin D - what did we do before the supplements?🌞 How to respect the sunFollow Jack on IG hereJack's 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: @iamsophiekateLinks: https://msha.ke/iamsophiekate🍒 Wanting support with your health holistically?1:1 holistic health coaching + mentorship available - dm me on IG to learn more