Avsnitt
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We’re halfway through the year (how?!) and if you’re feeling off track with your health goals, this episode is your moment to pause, reset, and realign.
This isn’t just a fluffy pep talk — it’s your honest check-in, tough love nudge, and gentle reminder that you’re not behind… but nothing changes if nothing changes.
Whether you’re feeling stuck, scattered, or like you’ve let your own wellbeing slip — this episode will help you reflect on what’s been working, what hasn’t, and what gets to shift from here. Think of it like a mini coaching session and reset ritual in your ears.
What We Cover:
The power of reflecting on your progress without shameWhy awareness without action won’t create changeQuestions to honestly assess your energy, habits, and nervous systemA guided reset to help you reconnect with what matters mostThe truth about why DIY doesn’t always work — and how support can change everythingWhat it means to choose yourself now, not laterJUNE OFFER!!! save HUNDREDS of $$ on health coaching for new clients who join in June. DM on IG @iamsophiekate or fill this out & I'll be in touch to see if it's a good fit
Get OPAL for free for 30 days & change your life 🕺🏼
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Connect with me:IG: @iamsophiekate
Links: https://msha.ke/iamsophiekate
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🪩 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 you gorgeous angels. This episode I am joined by Taylah Jade, a mindset coach who focuses on teaching girls how to create success without losing their spark. YUM.
Taylah is redefining the hustle by infusing it with pleasure, play, and purpose — all while helping her clients build routines that foster deep self-confidence. We explore what it really means to be a "Pleasured Hustler," why routines matter, and the critical mindset shifts that allow women to thrive without self-sacrifice.
We cover:The ONE non-negotiable Taylah swears by to optimise herselfHow Taylah found her purpose and became a mindset coachWhat “Pleasured Hustling” really means and how you can embody itHow to stop sacrificing your joy in the name of successThe power of investing in yourself (even when it’s scary!)Creating routines that build real self-confidenceDetails on her upcoming program: The Pleasured Hustler Club🔗 Join the Pleasured Hustler Club (Founder's Rate Pre-Sale Now Open!)
📲 Follow Taylah Jade
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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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Saknas det avsnitt?
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Ever wake up feeling totally off? Like yesterday you were on top of the world, and today you CBF?
Or you have SO much resistance to the task infront of you, whether it's a run, gym session, work task, conversation to have...
In this solo episode, I’m sharing exactly what I do when I’m in a funk or completely unmotivated, as happened last week!!!
You’ll hear:
What it means to really check in with yourselfHow to tell if you’re honouring your body or just making excusesThe power of remembering your “why” (even when it feels cliché)Why coaching or mentorship can be the game-changer in moments like thisThe difference between following your mood and following your planBite size steps to get the thing doneThis is real talk on what it takes to shift — without shame or toxic positivity. It’s not about pushing through at all costs, it’s about getting honest, resetting, and finding your next step forward 💪🏼
If this episode resonates, share it with a friend who might need this little reminder too.
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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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Hello angels!
This ep I am joined by my FIRST EVER GUEST when I first started this podcast, Rae Trigg 😍
We always have the best chats & this one was SO FUN
We cover:
🌞 How you can REINVENT yourself & WHY you want to
🌞 Rae’s new adventure & challenges moving to India
🌞 How to hold uncertainty & creating more trust within yourself AND within life
🌞 Why uncomfortable situations are THE BEST!
🌞 Reverse engineering your reinvention or what you are wanting to attract/create
🌞 Why acting AS IF IS KEY!!!
🌞 Holding the vision & trusting the process
🌞 Using your words as SPELLS!
🌞 Following the breadcrumbs of life
🌞 Taking responsibility with co-creating your reality
YUM!
Find Rae here
🎧✨🍋⚡️🌞🪩
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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This episode I am joined by Dijana Djukic, a functional nutritionist, health & business coach & all round weapon when it comes to mindset, self development, business, and she is the QUEEN of discipline.
We dive into:
Dij’s personal journey and what led her to this workHer 3 core pillars: self-respect, self-regulation & self-disciplineWhy most people misunderstand discipline — and what it actually isMasculine/feminine energy and the role of structureHow the "self love" movement & "listening to your body" isn't doing you any favours & what to focus on insteadHer ultra marathon training journey and what it’s teaching herRituals and practices to help you build aligned, sustainable habitsAll things Discipline Base, her immersive membership community (that I am obsessed with!!)Whether you’ve felt disconnected from discipline, burnt out by extremes, or just want to feel proud of how you show up — this episode will meet you where you're at and move you forward.
Dij's IG here
Do the Discipline Era!! Links here
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If you still haven't got on Opal... why 🤪 get your 30 days free here
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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HI GORG!
This ep is myself being interviewed on one of my beautiful friend Rae Trigg's podcast. We connected on IG a few years ago with our mutual love for sunshine, the beach, optimising our lives & everything in between
Rae was actually MY first ever guest on this poddy! So this was a cool full circle moment to now be on hers
"This was a BRILLIANT chat with the circadian rhythm queen Sophie @iamsophiekate about how syncing your daily habits with your body’s natural clock can completely transform your energy, mood, and vitality!
We're two beach + sunshine obsessed gals that love spending lots of time outside, so we dive into practical tips for living in alignment with your circadian rhythm, boosting your natural energy throughout the day (without relying on caffeine), and setting yourself up for deep, restorative sleep.
It was fun to unpack how to optimise all of these things while still maintaining a thriving social life, relationship, work/life balance, and training for a marathon in Hawaii!"
🎧✨🍋⚡️🌞🪩
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 apply 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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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 deeper
This 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!!
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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
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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!
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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 between
DM 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: @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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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: @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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💛 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 struggles
Connect with Ophelia here
🎧✨🍋⚡️🌞🪩
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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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: @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!
