36 // How to Find & Unlock More Hours in Your Day: The Ultimate Time Management Activity

In today’s episode, we’re diving deep into one of the most powerful, overlooked health tools available to you for free—SLEEP.Sleep isn’t just rest. It’s repair, detox, hormone balance, immune support, and nervous system regulation—all happening while you snooze. Yet so many of us are sabotaging this essential process without even realising it 🥲Of course, practice discernment & honour the season you are in if you are a new mumma, navigating shift work or any circumstance that impacts your sleep. HOWEVER - you can still do MANY of these to SUPPORT your sleep!! You’ll learn:💤 Why sleep is your ultimate health hack💤 What your circadian rhythm and adenosine do for your sleep cycle💤 12 actionable ways to improve your sleep—starting today!!!💤 How to work with your biology instead of against it💤 Natural ways to calm your nervous system and sleep deeperThis is your permission slip to slow down and support your body in doing what it’s designed to do. No more waiting for the “perfect” time. You can start RIGHT NOW!!🎧✨🍋⚡️🌞🪩DOWNLOAD A FREE PDF WITH THE STEPS & A CHECKLIST HERE!Links & Resources Mentioned:✨ Blue Blocking Glasses, Lamps & Bulbs — Boncharge (Code: SOPHIE15)✨ Try Opal for 30 Days Free✨ Ceremonial Cacao — Buy Here🎧✨🍋⚡️🌞🪩Want help creating a lifestyle that supports deep sleep, vibrant energy, and a calm nervous system?Check out coaching and offers here🎧✨🍋⚡️🌞🪩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!

I can't believe it... but I also can 🤝In this ep I talk you through my decision for not only doing my FIRST marathon.. but one in HAWAII!!!What I am excited for, what I am focusing on, my training plan, & everything in betweenDM ME if you are a runner I'd love to hear from you! OR if you have any Qs or want me to cover anything on my next update episode🎧✨🍋⚡️🌞🪩 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, you have me in your earholes talking about three simple things you can stop doing right now to reduce stress and bring more calm into your life. Sometimes, it’s not about adding more—it’s about removing what no longer serves you or supports your goals. These small shifts can have a massive impact on your nervous system, energy levels, and overall well-being, I have experienced this first hand & see so manyt benefits in my clients!!YAY for a regulated nervous system, amazing sleep & a calm, clear mind 🥹You know the drill 🤣 Try Opal for free for 30 days 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!

💛 Trigger Warning: This episode contains discussions about fertility challenges, miscarriage, IVF, and ectopic pregnancies. We acknowledge that these topics can be deeply emotional and sensitive. If you are currently navigating fertility struggles or have experienced loss, please take care while listening. If you need to pause or step away at any time, please do what feels best for you. You are not alone, and we are sending you so much love and support. 💛In this ep we’re diving deep into a topic that affects so many but isn’t talked about nearly enough—fertility. Whether you’re thinking about starting a family, have faced struggles with conception, or just want to understand how your health impacts your hormones and reproductive cycle, this episode is for you.Ophelia Kotrba is a clinical nutritionist who has spent the last five years studying the factors that influence fertility. After experiencing her own challenges — miscarriages, an ectopic pregnancy, the removal of her fallopian tubes, & being left with no other choice than IVF — she’s now passionate about helping others navigate their fertility journeys with a focus on nutrition, lifestyle, and deeper investigative work.In This Episode, We Cover:🤰🏼 The importance of preconception care and when to start preparing for pregnancy🤰🏼 How nutrition impacts hormonal health and fertility🤰🏼 Key nutrients and foods to focus on for optimal fertility🤰🏼 The role of the nervous system and how stress affects reproductive health🤰🏼 Why fertility is a team sport – understanding the male factor in conception & miscarriage risk🤰🏼 The impact of caffeine, alcohol, and lifestyle choices on sperm and egg quality🤰🏼 IVF preparation – what to know before starting treatment🤰🏼 Common causes of infertility and misconceptions around fertility🤰🏼 Tips for women with PCOS looking to improve fertility naturally🤰🏼 How to choose your hard – making lifestyle changes or navigating fertility strugglesConnect with Ophelia 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 this episode, I share a powerful and fun activity to help you find more time in your day. If you're feeling overwhelmed by a packed schedule and constantly wishing for more hours, or KNOW you can be more productive with your time, this episode is for you!You’ll learn:How to identify where your time is truly going.A step-by-step activity to help you create more time for what matters most.Practical strategies to reduce time wastage and boost productivity.Tips for aligning your time with your priorities and reducing stress.Whether you’re juggling work, personal commitments, or just looking to optimise your time, this episode will give you the tools and mindset to make the most of each day.DM me or share on your stories how much time you found!!! IG reel of the Time Management Activity DOWNLOAD OPAL for free for 30 days🎧✨🍋⚡️🌞🪩 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 Lynne Peeples, science journalist and author of Inner Clock: Living by the Light of Our Circadian Rhythms. Lynne’s work uncovers the profound impact our body’s internal clocks have on our health, energy, and overall well-being—and how modern life is throwing them off balance.We cover:🕑 What exactly is our circadian rhythm?🕑 What our inner clocks are & why they are important to be in sync🕑 Why it’s not just “getting natural light in the morning”🕑 How our inner clocks get off track🕑 How our indoor environments are impacting our circadian rhythm & wellbeing🕑 What LUX is & why it’s important to be aware of🕑 Lynne’s experience living in a bunker for 10 days cut off from any cues of time of day🕑 As well as camping in Alaska with almost 24 hours of daylight🕑 The importance of our light & dark cycles & how to optimise each in our daily lives🕑 What to remember about sleep & circadian rhythms🕑 Tips whether you are an “early bird” or “night owl”🕑 What social jet lag is & why it’s a problem🕑 The negative effects of circadian disruption, acutely & chronically 🕑 Why eating dinner earlier is supportive for our inner clocks + sleep🕑 The impacts of caffeine & alcohol 🕑 The exciting concepts if, how or when hospitals utilise circadian rhythm concepts to support their patients🕑 The three C’s to help you support your inner clocks whilst also living your life! ----------📖 Connect with Lynne Peeples:Book: Inner Clock: Living by the Light of Our Circadian RhythmsWebsiteInstagram🎧 Loved this episode? Share it on Instagram and tag me @iamsophiekate so I can thank you!😎 Save $ on any of your own blue blocking glasses or circadian friendly bulbs/lamps 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 😍🌞 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!

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!