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PODCAST

Optimise

Welcome to Optimise, a podcast full of empowering + inspiring conversations to help you discover how to, & consciously choose to be the best version of you - through holistic health, wellness, mindset, prioritising your sleep, your nervous system, your joy, & therefore living your most delicious, nourishing, fulfilling & satisfying life ⚡️

health & fitness alternative health

All Episodes

20:35

49 // 6 Signs Your Nervous System Needs Support (&...

Optimise ·

2025/06/19

If you’ve been feeling wired but exhausted, bloated after meals, snappy for no reason, or glued to your phone… this episode is for you. Your nervous system might not be screaming for help — but it is whispering. Through your thoughts, your body, your digestion, your sleep. In today’s solo pep talk, I’m sharing 6 subtle signs (or they may not even be subtle!!) your nervous system may be dysregulated — and simple, doable practices to help you feel calmer, safer, and more grounded in ...

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26:22

48 // The Mid Year Reset & Pep Talk You Didn't Know...

Optimise ·

2025/06/15

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 shif...

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00:10:37

46 // 5 health hacks & habits to do while driving to...

Optimise ·

2025/05/30

In this very quick solo ep I share 5 health hacks that I LOVE to do while driving, to support my overall wellbeing but especially my mental health, mindset, nervous system & MOOOOOD! 🕺🏼This episode was a little different because I actually recorded WHILE I was driving 🤣 Something different!!Whether you're on your morning commute or sitting in traffic, this episode will give you practical ways to feel better — no supplements or fancy tools required🎧✨🍋⚡️🌞🪩 Connect with me:IG: @iamsophie

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00:53:25

45 // How to Create Success Without Sacrificing Joy &...

Optimise ·

2025/05/26

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

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53:25

45 // Creating Success Without Sacrificing Joy &...

Optimise ·

2025/05/25

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 — al...

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14:31

44 // What to do when you feel flat, 'CBF' &...

Optimise ·

2025/05/17

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 remember...

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72:06

43 // SHE'S BACK! Rae Trigg on REINVENTING yourself &...

Optimise ·

2025/05/10

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 wa...

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77:51

42 // Discipline as Devotion with Dijana Djukic: Self...

Optimise ·

2025/05/03

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 work Her 3 core pillars: self-respect, self-regulation & self-discipline Why most people misunderstand discipline — and what it actually is Masculine/feminine energy and the role of structure How the "self love" movement...

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61:52

41 // Optimising your circadian rhythm & why...

Optimise ·

2025/04/26

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 complet...

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35:15

40 // Improve your sleep 💤 in the next 24 hours! 12...

Optimise ·

2025/04/20

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

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21:49

39 // I'M DOING A MARATHON IN HAWAII!!! 🏃‍♀️🌺 🥹

Optimise ·

2025/04/10

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

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18:22

38 // Stop doing these 3 things to create MORE calm &...

Optimise ·

2025/04/03

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, a...

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75:59

37 // Optimise your fertility, preconception & how (&...

Optimise ·

2025/03/29

💛 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

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13:54

36 // How to Find & Unlock More Hours in Your Day:...

Optimise ·

2025/03/23

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 yo...

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67:41

35 // The Science Of Our Inner Clocks, Circadian...

Optimise ·

2025/03/15

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” 🕑

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28:41

34 // Cycle Syncing 101: How I Support Myself Through...

Optimise ·

2025/03/09

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 ...

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60:02

33 // Rach Ferguson on navigating Stage 4 Bowel...

Optimise ·

2025/02/27

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

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59:08

32 // Menstrual Cycle Tracking, Cycle Syncing &...

Optimise ·

2025/02/21

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 dee...

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20:09

31 // FIND OUT your core values so you can optimise...

Optimise ·

2025/02/13

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. YUM I ask you some simple but also deep questions to help you identify what your top values are. 🎧✨🍋⚡️🌞🪩 FREE PDF with the Qs Download Opal & get 30 days free 🎧✨🍋⚡️🌞🪩 Connect with

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54:05

30 // The Power of Ovulation Tracking: Natural...

Optimise ·

2025/02/09

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...

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