Better For It with Katie Williams

Better For It with Katie Williams

Learn how to make small but meaningful changes to your own health from the people who’ve been there and done it themselves. Ex-Australian beach sprinter and fitness trainer Katie Williams speaks with the pros in health, fitness and wellness

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#Fitness
#Health & Fitness

Season 2


THREE TIPS: to stop comparing yourself to others

You see someone doing well on Instagram and think..."why can't I have that?" We've all been there. In this Better For It advice episode, Katie suggests three ways you can stop comparing yourself to others. Do you have a question you want some advice on? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to stop comparing yourself to others

You see someone doing well on Instagram and think..."why can't I have that?" We've all been there. In this Better For It advice episode, Katie suggests three ways you can stop comparing yourself to others. Do you have a question you want some advice on? Send Katie a voice note on Instagram @katiewilliams

03:45

EP44 - S2

14 Aug 22

How I'm getting my health back on track after Covid (twice!)

I've gotta be honest - my health has taken one step forward and three steps backward all year. As soon as I get into a good routine and start to feel fit and healthy...I'll get sick. And I'm over it. So I wanted to try something different for this episode. I'm recovering from Covid (for the second time!) and I wanted to share the five things that help me get my health back on track. Try these things out when you're coming back from a setback, whether it's Covid, another illness or injury. What do you do to reset your health? Let me know on Instagram @katiewilliams

How I'm getting my health back on track after Covid (twice!)

I've gotta be honest - my health has taken one step forward and three steps backward all year. As soon as I get into a good routine and start to feel fit and healthy...I'll get sick. And I'm over it. So I wanted to try something different for this episode. I'm recovering from Covid (for the second time!) and I wanted to share the five things that help me get my health back on track. Try these things out when you're coming back from a setback, whether it's Covid, another illness or injury. What do you do to reset your health? Let me know on Instagram @katiewilliams

24:54

EP43 - S2

9 Aug 22

THREE TIPS: for eating more prebiotics

Eating a diet high in prebiotics is a great way to increase the good bacteria in our gut. Unlike probiotics, which you may need to supplement, you can easily get prebiotics from your diet. In this Better For It advice episode, Katie recommends three sources of prebiotics you can add into your diet. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for eating more prebiotics

Eating a diet high in prebiotics is a great way to increase the good bacteria in our gut. Unlike probiotics, which you may need to supplement, you can easily get prebiotics from your diet. In this Better For It advice episode, Katie recommends three sources of prebiotics you can add into your diet. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:22

EP42 - S2

7 Aug 22

Fat loss: you don't just have to eat chicken & broccoli - with Nicolette Casarotto

Eat less, move more. We've heard it all before and it sounds simple enough. But losing fat and keeping it off long-term requires sustainable lifestyle changes, not an overnight quick fix. In this episode, Katie speaks with nutritionist Nicolette Casarotto about how to lose fat in a sustainable way. They discuss: If diet or exercise are more important for fat loss How to lose fat if you don't want to count calories The importance of eating enough protein when you're trying to lose fat Why cutting carbs isn't the answer And how you can eat more and lose fat by volume eating Follow Nicolette on Instagram at @naturally_nicolette This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: 'Wellness: Fact or Fiction' podcast Read: How Not to Die - Gene Stone and Michael Greger Watch: avantgardevegan on YouTube for vegan recipes https://www.youtube.com/c/avantgardevegan/featured Nicolette recommends: Listen: The Diary of a CEO podcast Read: 101 Essays That Will Change the Way You Think - Brianna Wiest Watch: TED Talks. Nicolette loves this one with James Smith: https://www.youtube.com/watch?v=FfNXJt4_MoQ

Fat loss: you don't just have to eat chicken & broccoli - with Nicolette Casarotto

Eat less, move more. We've heard it all before and it sounds simple enough. But losing fat and keeping it off long-term requires sustainable lifestyle changes, not an overnight quick fix. In this episode, Katie speaks with nutritionist Nicolette Casarotto about how to lose fat in a sustainable way. They discuss: If diet or exercise are more important for fat loss How to lose fat if you don't want to count calories The importance of eating enough protein when you're trying to lose fat Why cutting carbs isn't the answer And how you can eat more and lose fat by volume eating Follow Nicolette on Instagram at @naturally_nicolette This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: 'Wellness: Fact or Fiction' podcast Read: How Not to Die - Gene Stone and Michael Greger Watch: avantgardevegan on YouTube for vegan recipes https://www.youtube.com/c/avantgardevegan/featured Nicolette recommends: Listen: The Diary of a CEO podcast Read: 101 Essays That Will Change the Way You Think - Brianna Wiest Watch: TED Talks. Nicolette loves this one with James Smith: https://www.youtube.com/watch?v=FfNXJt4_MoQ

36:47

EP41 - S2

2 Aug 22

THREE TIPS: to activate your glutes

Your glutes are one of the most important muscles for any movement. But how long do you spend activating them before working out? In this Better For It advice episode, Katie recommends three exercises you can try to get your glutes firing. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to activate your glutes

Your glutes are one of the most important muscles for any movement. But how long do you spend activating them before working out? In this Better For It advice episode, Katie recommends three exercises you can try to get your glutes firing. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:39

EP40 - S2

31 Jul 22

How Jenna Louise trains like an athlete (and how you can too)

If you want to level up your training, this one's for you. Jenna Louise is a multi-discipline athlete who trains for up to 3 hours per day, 6-7 days a week.  In this episode, Katie takes a deep dive into Jenna's lifestyle to find out how she trains like an athlete and how we can think about taking our own training to the next level. They discuss: How Jenna structures her week of training with running, lifting and strength & conditioning sessions How to amp yourself up the night before a big session Warming up properly before a workout to make the most of it Recovering just as hard as you train And why you don't need to feel sore after every workout Follow Jenna on Instagram at @jennalouise_jl This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: 'Mind Muscle Project' podcast Listen: Jenna's podcast 'How Fitness Saved My Life' Read: Mental Fitness: 15 Rules to Strengthen Your Body and Mind - Ant Middleton Watch: Shona Vertue on YouTube https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw/videos Jenna recommends: Listen: Jenna's podcast 'How Fitness Saved My Life' Listen: Abraham Hicks on YouTube https://www.youtube.com/user/AbrahamHicks/videos Read: Tarot cards Watch: The Kardashians

How Jenna Louise trains like an athlete (and how you can too)

If you want to level up your training, this one's for you. Jenna Louise is a multi-discipline athlete who trains for up to 3 hours per day, 6-7 days a week.  In this episode, Katie takes a deep dive into Jenna's lifestyle to find out how she trains like an athlete and how we can think about taking our own training to the next level. They discuss: How Jenna structures her week of training with running, lifting and strength & conditioning sessions How to amp yourself up the night before a big session Warming up properly before a workout to make the most of it Recovering just as hard as you train And why you don't need to feel sore after every workout Follow Jenna on Instagram at @jennalouise_jl This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: 'Mind Muscle Project' podcast Listen: Jenna's podcast 'How Fitness Saved My Life' Read: Mental Fitness: 15 Rules to Strengthen Your Body and Mind - Ant Middleton Watch: Shona Vertue on YouTube https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw/videos Jenna recommends: Listen: Jenna's podcast 'How Fitness Saved My Life' Listen: Abraham Hicks on YouTube https://www.youtube.com/user/AbrahamHicks/videos Read: Tarot cards Watch: The Kardashians

37:51

EP39 - S2

26 Jul 22

THREE TIPS: to prevent running injuries

If you're getting into running for the first time, or coming back from a break, your body won't be used to it. So instead of treating injuries when they happen, try to avoid them in the first place. In this Better For It advice episode, Katie suggests three things you can do to avoid a running injury. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to prevent running injuries

If you're getting into running for the first time, or coming back from a break, your body won't be used to it. So instead of treating injuries when they happen, try to avoid them in the first place. In this Better For It advice episode, Katie suggests three things you can do to avoid a running injury. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:34

EP38 - S2

24 Jul 22

Six ways Tegan Martin optimises her health

You're drinking your 2 litres of water, you're getting your steps in, you're eating your vegetables. But what else can you do? In what other ways can you level up your health? In this episode, Katie speaks with host of Natural Living, Tegan Martin, about how she went from the depths of chronic fatigue and glandular fever to living a thriving and optimal life. They discuss six things Tegan has tried that have made her better for it: Regular blood and stool tests Fresh juice IV drops Infrared sauna  Setting boundaries And regulating her emotional health Follow Tegan on Instagram at @tegan.martin This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: The goop Podcast Read: Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex - Aubrey Marcus Watch: Medical Medium https://www.youtube.com/channel/UCUORv_qpgmg8N5plVqlYjXg Tegan recommends: Listen: Dr Mark Hyman Read: The Magic - Rhonda Byrne Watch: The Handmaid's Tale

Six ways Tegan Martin optimises her health

You're drinking your 2 litres of water, you're getting your steps in, you're eating your vegetables. But what else can you do? In what other ways can you level up your health? In this episode, Katie speaks with host of Natural Living, Tegan Martin, about how she went from the depths of chronic fatigue and glandular fever to living a thriving and optimal life. They discuss six things Tegan has tried that have made her better for it: Regular blood and stool tests Fresh juice IV drops Infrared sauna  Setting boundaries And regulating her emotional health Follow Tegan on Instagram at @tegan.martin This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: The goop Podcast Read: Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex - Aubrey Marcus Watch: Medical Medium https://www.youtube.com/channel/UCUORv_qpgmg8N5plVqlYjXg Tegan recommends: Listen: Dr Mark Hyman Read: The Magic - Rhonda Byrne Watch: The Handmaid's Tale

35:21

EP37 - S2

19 Jul 22

THREE TIPS: to stop mindlessly snacking

Whether it's chocolate, sweet biccies or a bag of lollies, we all love a good snack. But if your snacking is becoming a bad habit and you wanna break the snack cycle, this one's for you. In this Better For It advice episode, Katie suggests three tips you can use to stop mindlessly snacking. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to stop mindlessly snacking

Whether it's chocolate, sweet biccies or a bag of lollies, we all love a good snack. But if your snacking is becoming a bad habit and you wanna break the snack cycle, this one's for you. In this Better For It advice episode, Katie suggests three tips you can use to stop mindlessly snacking. Do you have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:48

EP36 - S2

17 Jul 22

"Being sober was the best decision I've made" - why you should take a break from drinking with Action Alexa

What more could you get out of your life if you took a break from drinking? If you've been thinking about taking a break from alcohol, or you've been questioning why you drink, this one's for you. In this episode, Katie speaks with sports model, celebrity trainer and nutrition & lifestyle coach Action Alexa about how to thrive sober. They discuss: What led Alexa to quit drinking 14 years ago Warning signs you can look out for in yourself or others that you might be drinking too much The benefits to your training and recovery when you're not drinking How not drinking can support our social, emotional and financial health And the best thing to happen to Alexa since she stopped drinking Follow Alexa on Instagram at @actionalexa This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: the 'Cutting Alcohol Challenge' episode of Better For It Watch: How Alcohol Affects Your Health https://www.healthdirect.gov.au/how-alcohol-affects-your-health Alexa recommends: Listen: Alexa's podcast (with co-host Jenna Louise) 'How Fitness Saved My Life' Read: The 4-Hour Body - Tim Ferris Watch: The Terminal List

"Being sober was the best decision I've made" - why you should take a break from drinking with Action Alexa

What more could you get out of your life if you took a break from drinking? If you've been thinking about taking a break from alcohol, or you've been questioning why you drink, this one's for you. In this episode, Katie speaks with sports model, celebrity trainer and nutrition & lifestyle coach Action Alexa about how to thrive sober. They discuss: What led Alexa to quit drinking 14 years ago Warning signs you can look out for in yourself or others that you might be drinking too much The benefits to your training and recovery when you're not drinking How not drinking can support our social, emotional and financial health And the best thing to happen to Alexa since she stopped drinking Follow Alexa on Instagram at @actionalexa This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: the 'Cutting Alcohol Challenge' episode of Better For It Watch: How Alcohol Affects Your Health https://www.healthdirect.gov.au/how-alcohol-affects-your-health Alexa recommends: Listen: Alexa's podcast (with co-host Jenna Louise) 'How Fitness Saved My Life' Read: The 4-Hour Body - Tim Ferris Watch: The Terminal List

36:23

EP35 - S2

12 Jul 22

THREE TIPS: for mastering 4-7-8 breathwork

The benefits of breathwork can be profound: improved performance in the gym, better quality sleep, less stress & anxiety and stronger focus & mental clarity. In this Better For It advice episode, Katie offers three tips for practicing one of the most simple kinds of breathwork: the 4-7-8 method. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for mastering 4-7-8 breathwork

The benefits of breathwork can be profound: improved performance in the gym, better quality sleep, less stress & anxiety and stronger focus & mental clarity. In this Better For It advice episode, Katie offers three tips for practicing one of the most simple kinds of breathwork: the 4-7-8 method. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:22

EP34 - S2

10 Jul 22

Does it need to end in an orgasm to count? Sex coach Georgia Grace teaches us how to have great sex

Exploring self-pleasure, feeling confident in your body and getting out of your head are three things that are guaranteed to lead to better sex. But they're all easier said than done. In this episode, Katie speaks with certified Australian sex coach, Georgia Grace, about simple things we can all do to have better sex, with others or by ourselves. They discuss: How good sex should make you feel Getting out of your head and into your body during sex What to do if your relationship is starting to feel repetitive and you want to mix things up The importance of self-pleasure and where to start if you've never tried it And Georgia's fail-safe way to locate the clitoris Follow Georgia on Instagram @gspot._ This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: Sex With Emily Read: Come As You Are - Emily Nagoski Watch: Georgia's free online course 'The Modern Guide To Sex' https://itsnormal.com/products/how-to-have-sex Georgia recommends: Listen: Unreal: A Critical History of Reality TV Read: Slow Pleasure: Explore Your Pleasure Spectrum - Euphemia Russell Watch: Everything I Know About Love

Does it need to end in an orgasm to count? Sex coach Georgia Grace teaches us how to have great sex

Exploring self-pleasure, feeling confident in your body and getting out of your head are three things that are guaranteed to lead to better sex. But they're all easier said than done. In this episode, Katie speaks with certified Australian sex coach, Georgia Grace, about simple things we can all do to have better sex, with others or by ourselves. They discuss: How good sex should make you feel Getting out of your head and into your body during sex What to do if your relationship is starting to feel repetitive and you want to mix things up The importance of self-pleasure and where to start if you've never tried it And Georgia's fail-safe way to locate the clitoris Follow Georgia on Instagram @gspot._ This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: Sex With Emily Read: Come As You Are - Emily Nagoski Watch: Georgia's free online course 'The Modern Guide To Sex' https://itsnormal.com/products/how-to-have-sex Georgia recommends: Listen: Unreal: A Critical History of Reality TV Read: Slow Pleasure: Explore Your Pleasure Spectrum - Euphemia Russell Watch: Everything I Know About Love

40:11

EP33 - S2

5 Jul 22

THREE TIPS: for socialising sober

It's easy to feel left out when everyone else is drinking except for you. But not drinking shouldn't mean you miss out on having fun. In this Better For It advice episode, Katie offers three tips to how you can socialise without a drink in your hand. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for socialising sober

It's easy to feel left out when everyone else is drinking except for you. But not drinking shouldn't mean you miss out on having fun. In this Better For It advice episode, Katie offers three tips to how you can socialise without a drink in your hand. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:04

EP32 - S2

3 Jul 22

Disordered eating: what's normal and what's not with dietitian Alice Bleathman

How can you spot disordered eating when it feels like everyone around you is on a diet? In this episode, Katie speaks with dietitian Alice Bleathman about how to spot disordered in yourself or someone you love and how to seek help. They discuss: The difference between an eating disorder and disordered eating Katie's experience with restricted eating and food anxiety How disordered eating can impact all areas of our health including our relationships with others and how much money we have The steps to take if you want to seek professional help And what you can do if you notice someone in your life might have a disordered relationship with food Follow Alice on Instagram at @alicebleathman_dietitian This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: Food Psych Podcast with Christy Harrison Read: Body Image Warrior: An insider's fight for change in the modelling industry - Chelsea Bonner Watch: I Feel Pretty Watch: Embrace Alice recommends: Listen: On Purpose with Jay Shetty Read: The Mountain Is You - Brianna Wiest Watch: Embrace If you need support, you can contact The Butterfly Foundation on 1800 33 46 73

Disordered eating: what's normal and what's not with dietitian Alice Bleathman

How can you spot disordered eating when it feels like everyone around you is on a diet? In this episode, Katie speaks with dietitian Alice Bleathman about how to spot disordered in yourself or someone you love and how to seek help. They discuss: The difference between an eating disorder and disordered eating Katie's experience with restricted eating and food anxiety How disordered eating can impact all areas of our health including our relationships with others and how much money we have The steps to take if you want to seek professional help And what you can do if you notice someone in your life might have a disordered relationship with food Follow Alice on Instagram at @alicebleathman_dietitian This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: Food Psych Podcast with Christy Harrison Read: Body Image Warrior: An insider's fight for change in the modelling industry - Chelsea Bonner Watch: I Feel Pretty Watch: Embrace Alice recommends: Listen: On Purpose with Jay Shetty Read: The Mountain Is You - Brianna Wiest Watch: Embrace If you need support, you can contact The Butterfly Foundation on 1800 33 46 73

35:35

EP31 - S2

28 Jun 22

THREE TIPS: to recover like an athlete

Your recovery is just as important as your training sessions because it's in your recovery where your body will absorb your training. Most of us won't have all day to recover like professional athletes do, but we can apply the same rules to our own lives. In this Better For It advice episode, Katie offers three tips to recover like an athlete. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to recover like an athlete

Your recovery is just as important as your training sessions because it's in your recovery where your body will absorb your training. Most of us won't have all day to recover like professional athletes do, but we can apply the same rules to our own lives. In this Better For It advice episode, Katie offers three tips to recover like an athlete. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

05:33

EP30 - S2

26 Jun 22

"If it's not a f**k yes, it's a no" - saying no and setting boundaries with Teigan Nash

Does the idea of saying 'no' stress you out? If you're a people pleaser, a perfectionist or starting out in your career, the idea of saying no to a friend, colleague or a new opportunity can feel impossible. But we need to set boundaries to look after all aspects of our health. In this episode, Katie sits down with the QUEEN of saying no, Teigan Nash, about how to say no in our personal and professional lives. They discuss: Why doing things you don't like helps teach you what to say yes and no to How to say no without hurting people's feelings The value of finding a mentor to share ideas with Why saying no can be the best thing you do for your career and your relationships And how to cut someone out of your life (ghosting vs fading out) Follow Teigan on Instagram at @teigannash  This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: the episode 'Saying No' of the podcast UnF*ck Your Brain  Read: The Subtle Art of Not Giving a F*ck - Mark Manson Watch: Marie TV on YouTube https://www.youtube.com/user/marieforleo Teigan recommends: Read: Untamed by Glennon Doyle Watch: Stranger Things Watch: The Wilds

"If it's not a f**k yes, it's a no" - saying no and setting boundaries with Teigan Nash

Does the idea of saying 'no' stress you out? If you're a people pleaser, a perfectionist or starting out in your career, the idea of saying no to a friend, colleague or a new opportunity can feel impossible. But we need to set boundaries to look after all aspects of our health. In this episode, Katie sits down with the QUEEN of saying no, Teigan Nash, about how to say no in our personal and professional lives. They discuss: Why doing things you don't like helps teach you what to say yes and no to How to say no without hurting people's feelings The value of finding a mentor to share ideas with Why saying no can be the best thing you do for your career and your relationships And how to cut someone out of your life (ghosting vs fading out) Follow Teigan on Instagram at @teigannash  This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: the episode 'Saying No' of the podcast UnF*ck Your Brain  Read: The Subtle Art of Not Giving a F*ck - Mark Manson Watch: Marie TV on YouTube https://www.youtube.com/user/marieforleo Teigan recommends: Read: Untamed by Glennon Doyle Watch: Stranger Things Watch: The Wilds

33:50

EP29 - S2

21 Jun 22

THREE TIPS: to start manifesting

Do you want to learn how to call in the things you want most in your life? Manifesting isn't simply about visualising the things you want, you need to take action. In this Better For It advice episode, Katie offers three tips to start manifesting. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to start manifesting

Do you want to learn how to call in the things you want most in your life? Manifesting isn't simply about visualising the things you want, you need to take action. In this Better For It advice episode, Katie offers three tips to start manifesting. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:22

EP28 - S2

19 Jun 22

Your menstrual cycle is a super power with period queen Lucy Peach

What if your period was something you looked forward to? We'll get our period around 450 times in our life. If we know how to understand and track our cycles, we can use it as our secret superpower. In this episode, Katie sits down with period preacher, educator and songwriter, Lucy Peach, to understand what is actually happening when we menstruate and how we can use it as our secret superpower. They discuss: Why we get a period The four stages of the menstrual cycle and what is happening hormonally for us at each stage Why we have more energy in some weeks than others The importance of resting during our period The effect of the Pill on our cycles And if we actually need to eat more on our periods Follow Lucy on Instagram at @lucyspeaches and listen to her song 'Your Blood Is Amazing' on Spotify This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Lucy's podcast 'Period Queen' Podcast: Period Power with Maisie Hill Book: Lucy's book 'Period Queen' YouTube: 'The best ways to exercise during your period AND every stage of your cycle' by Amanda Bisk https://www.youtube.com/watch?v=IH0lHoG6fCQ  Follow Alisa Vitti on Instagram @floliving Lucy recommends: Watch: David Attenborough's 'Prehistoric Planet' Watch: Stranger Things Watch: 'Sex, Love and goop' Read: Midnight’s Children – Salman Rushdie Listen: YEBBA

Your menstrual cycle is a super power with period queen Lucy Peach

What if your period was something you looked forward to? We'll get our period around 450 times in our life. If we know how to understand and track our cycles, we can use it as our secret superpower. In this episode, Katie sits down with period preacher, educator and songwriter, Lucy Peach, to understand what is actually happening when we menstruate and how we can use it as our secret superpower. They discuss: Why we get a period The four stages of the menstrual cycle and what is happening hormonally for us at each stage Why we have more energy in some weeks than others The importance of resting during our period The effect of the Pill on our cycles And if we actually need to eat more on our periods Follow Lucy on Instagram at @lucyspeaches and listen to her song 'Your Blood Is Amazing' on Spotify This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Lucy's podcast 'Period Queen' Podcast: Period Power with Maisie Hill Book: Lucy's book 'Period Queen' YouTube: 'The best ways to exercise during your period AND every stage of your cycle' by Amanda Bisk https://www.youtube.com/watch?v=IH0lHoG6fCQ  Follow Alisa Vitti on Instagram @floliving Lucy recommends: Watch: David Attenborough's 'Prehistoric Planet' Watch: Stranger Things Watch: 'Sex, Love and goop' Read: Midnight’s Children – Salman Rushdie Listen: YEBBA

39:06

EP27 - S2

14 Jun 22

THREE TIPS: to create a killer morning routine

Your morning routine can make or break your entire day. So how do you create one that fires you up and keeps you feeling productive for the rest of the day? In this Better For It advice episode, Katie offers three tips for building yourself a kick-ass morning routine. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to create a killer morning routine

Your morning routine can make or break your entire day. So how do you create one that fires you up and keeps you feeling productive for the rest of the day? In this Better For It advice episode, Katie offers three tips for building yourself a kick-ass morning routine. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:37

EP26 - S2

12 Jun 22

Look better and feel stronger by training for your mental health with strength coach Danielle Bazergy

Train for your physical and mental health and the results will take care of themselves. But if you're in a rut or coming back from sickness or injury, how do you learn to fall in love with the process? In this episode, Katie speaks with strength coach, and queen of the gym, Danielle Bazergy about how to fall in love with your training. They discuss: The importance of training according to your 'why' Training for aesthetics vs performance vs health Creating small, achievable goals you can stick to Using winter to train more intentionally and build strength  And how to feel more confident in the gym Follow Danielle on Instagram at @daniellebazergy This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: How Fitness Saved My Life Book: Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex - Aubrey Marcus YouTube: Natacha Océane https://www.youtube.com/watch?v=9MLRdgVHAS4 Danielle recommends: Podcast: Better For It Book: The Obstacle Is the Way - Ryan Holiday Book: Grit: The Power of Passion and Perseverance - Angela Duckworth Watch: The Amber Heard/Johnny Depp trial

Look better and feel stronger by training for your mental health with strength coach Danielle Bazergy

Train for your physical and mental health and the results will take care of themselves. But if you're in a rut or coming back from sickness or injury, how do you learn to fall in love with the process? In this episode, Katie speaks with strength coach, and queen of the gym, Danielle Bazergy about how to fall in love with your training. They discuss: The importance of training according to your 'why' Training for aesthetics vs performance vs health Creating small, achievable goals you can stick to Using winter to train more intentionally and build strength  And how to feel more confident in the gym Follow Danielle on Instagram at @daniellebazergy This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: How Fitness Saved My Life Book: Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex - Aubrey Marcus YouTube: Natacha Océane https://www.youtube.com/watch?v=9MLRdgVHAS4 Danielle recommends: Podcast: Better For It Book: The Obstacle Is the Way - Ryan Holiday Book: Grit: The Power of Passion and Perseverance - Angela Duckworth Watch: The Amber Heard/Johnny Depp trial

34:34

EP25 - S2

7 Jun 22

THREE TIPS: for eating more protein (without eating more red meat)

We need protein. It keeps us feeling full, recover better from our workouts, stabilises our blood sugar and so much more. But if you eat a plant-based diet, or you don't like the taste of red meat, it can be tricky to get in enough protein if you don't plan for it. In this Better For It advice episode, Katie offers three tips for eating more protein without eating  Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for eating more protein (without eating more red meat)

We need protein. It keeps us feeling full, recover better from our workouts, stabilises our blood sugar and so much more. But if you eat a plant-based diet, or you don't like the taste of red meat, it can be tricky to get in enough protein if you don't plan for it. In this Better For It advice episode, Katie offers three tips for eating more protein without eating  Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:31

EP24 - S2

5 Jun 22

What is shame? Identifying it and letting it go with holistic health coach Ryan Rose Evans

What is the one thing you don't want anyone else to know about you? That's shame. In this episode, Katie speaks with holistic health coach Ryan Rose Evans about how to identify shame and then let go of it. They discuss: What shame actually is Why most of us don't realise we have shame and how to spot it in ourselves How shame manifests physically in the body The things Katie and Ryan feel shame about How to clear shame with the support of a healer or a trusted person in your life And why we shouldn't feel shame about having shame Follow Ryan on Instagram at @ryanroseevans This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Cleaning Up The Mental Mess with Dr Caroline Leaf and the episode ‘How To Stop The Shame Spiral’ Book: Letting Go: The Pathway of Surrender - David R. Hawkins YouTube: 'Listening to shame' - Brené Brown https://www.youtube.com/watch?v=psN1DORYYV0  Ryan recommends: Podcast: Search for any episodes with Dr Peter Levine Book: When the Body Says No: The Cost of Hidden Stress - Gabor Maté YouTube: Nature's Lessons in Healing Trauma: An Introduction to Somatic Experiencing with Dr Peter Levine https://www.youtube.com/watch?v=nmJDkzDMllc  Netflix: Ryan isn't watching anything right now but he thinks you should watch something that makes you smile :) 

What is shame? Identifying it and letting it go with holistic health coach Ryan Rose Evans

What is the one thing you don't want anyone else to know about you? That's shame. In this episode, Katie speaks with holistic health coach Ryan Rose Evans about how to identify shame and then let go of it. They discuss: What shame actually is Why most of us don't realise we have shame and how to spot it in ourselves How shame manifests physically in the body The things Katie and Ryan feel shame about How to clear shame with the support of a healer or a trusted person in your life And why we shouldn't feel shame about having shame Follow Ryan on Instagram at @ryanroseevans This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Cleaning Up The Mental Mess with Dr Caroline Leaf and the episode ‘How To Stop The Shame Spiral’ Book: Letting Go: The Pathway of Surrender - David R. Hawkins YouTube: 'Listening to shame' - Brené Brown https://www.youtube.com/watch?v=psN1DORYYV0  Ryan recommends: Podcast: Search for any episodes with Dr Peter Levine Book: When the Body Says No: The Cost of Hidden Stress - Gabor Maté YouTube: Nature's Lessons in Healing Trauma: An Introduction to Somatic Experiencing with Dr Peter Levine https://www.youtube.com/watch?v=nmJDkzDMllc  Netflix: Ryan isn't watching anything right now but he thinks you should watch something that makes you smile :) 

36:40

EP23 - S2

31 May 22

THREE TIPS: to digest food better

Digestion starts when we eat food and ends when we go to the bathroom. Everything in between happens without us even realising. But you can still do your bit to make sure your digestion is working the best it can. In this Better For It advice episode, Katie offers three tips to help you digest better. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to digest food better

Digestion starts when we eat food and ends when we go to the bathroom. Everything in between happens without us even realising. But you can still do your bit to make sure your digestion is working the best it can. In this Better For It advice episode, Katie offers three tips to help you digest better. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:37

EP22 - S2

29 May 22

Do I need a friend or a therapist? with psychologist & psychotherapist Rashida Dungarwalla

If you've never been to therapy, it can be intimidating to know how or where to start. But acknowledging you need help is the first step to receiving it and getting better. In this episode, Katie speaks with registered psychologist & clinical psychotherapist, and founder of Flow State Space, Rashida Dungarwalla, to find out how to get started in therapy and how to make the most of it once you're there. They discuss: The reasons why people seek therapy (it's not just because something "bad" has happened to you!) Why you should seek therapy over sharing with your friends, family or partner Warning signs that your mental health might be declining How to get a Mental Health Care plan  What to look for in a therapist And how to prepare for your sessions & do the work outside of therapy to ensure you're getting the most out of it Follow Rashida on Instagram at @flow.state.space This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Do you F*****ng Mind Book: 101 Essays That Will Change The Way You Think Kindle Edition - Brianna Wiest  YouTube: The Holistic Psychologist https://www.youtube.com/c/TheHolisticPsychologist Rashida recommends: Podcast: Better For It Book: The Boy who was Raised as a Dog - Bruce D. Perry Netflix: The Circle If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams If you need crisis support, you can call Lifeline 24-hours day on 13 11 14.

Do I need a friend or a therapist? with psychologist & psychotherapist Rashida Dungarwalla

If you've never been to therapy, it can be intimidating to know how or where to start. But acknowledging you need help is the first step to receiving it and getting better. In this episode, Katie speaks with registered psychologist & clinical psychotherapist, and founder of Flow State Space, Rashida Dungarwalla, to find out how to get started in therapy and how to make the most of it once you're there. They discuss: The reasons why people seek therapy (it's not just because something "bad" has happened to you!) Why you should seek therapy over sharing with your friends, family or partner Warning signs that your mental health might be declining How to get a Mental Health Care plan  What to look for in a therapist And how to prepare for your sessions & do the work outside of therapy to ensure you're getting the most out of it Follow Rashida on Instagram at @flow.state.space This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Do you F*****ng Mind Book: 101 Essays That Will Change The Way You Think Kindle Edition - Brianna Wiest  YouTube: The Holistic Psychologist https://www.youtube.com/c/TheHolisticPsychologist Rashida recommends: Podcast: Better For It Book: The Boy who was Raised as a Dog - Bruce D. Perry Netflix: The Circle If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams If you need crisis support, you can call Lifeline 24-hours day on 13 11 14.

33:34

EP21 - S2

24 May 22

THREE TIPS: to make meditation a habit

Feel less anxious, more calm and more creative. These are some of the benefits you can experience from regular meditation. But meditation is often one of the first things we sacrifice when life gets busy (and when we probably need it the most). In this Better For It advice episode, Katie offers three tips to help make meditation a habit. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to make meditation a habit

Feel less anxious, more calm and more creative. These are some of the benefits you can experience from regular meditation. But meditation is often one of the first things we sacrifice when life gets busy (and when we probably need it the most). In this Better For It advice episode, Katie offers three tips to help make meditation a habit. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:16

EP20 - S2

22 May 22

Unlocking your subconscious mind to achieve your goals with Kinesiology coach Julie-Anne Kelly

Our subconscious mind controls 95% of what happens in our bodies. It helps keep us alive by keeping our hearts beating and helping us digest our food. But it also controls our thoughts (the good ones and the bad ones). In this episode, Katie speaks with Kinesiology and emotional coach, Julie-Anne Kelly, to learn how our subconscious mind works and how we can use it to our advantage to live the life we want. They discuss: What the subconscious mind actually is The positive and negative ways our subconscious affects us Using the power of our our subconscious mind to achieve our goals The ways we might be self-sabotaging our goals without realising it And how to clear our subconscious blocks once we've identified them Follow Julie-Anne Kelly on Instagram at @julieannekellywellbeing This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Unmasked & Open Hearted – Energy Work & Emotional Healing with Julie-Anne Kelly Book: Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One - Joe Dispenza YouTube: To Be Magnetic with Lacy Phillips https://www.youtube.com/channel/UCsYud9fwQK5Qnd8UJbxGA7A/featured Julie-Anne recommends: Podcast: The Aubrey Marcus Podcast - Inhale Love, Exhale Pain w/ Lukis Mac & Hellé Weston Book: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience - Brené Brown Book: Change Your Life: Awaken Your Potential and Live Your Dreams - Zoe Bosco Netflix: 14 Peaks If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Unlocking your subconscious mind to achieve your goals with Kinesiology coach Julie-Anne Kelly

Our subconscious mind controls 95% of what happens in our bodies. It helps keep us alive by keeping our hearts beating and helping us digest our food. But it also controls our thoughts (the good ones and the bad ones). In this episode, Katie speaks with Kinesiology and emotional coach, Julie-Anne Kelly, to learn how our subconscious mind works and how we can use it to our advantage to live the life we want. They discuss: What the subconscious mind actually is The positive and negative ways our subconscious affects us Using the power of our our subconscious mind to achieve our goals The ways we might be self-sabotaging our goals without realising it And how to clear our subconscious blocks once we've identified them Follow Julie-Anne Kelly on Instagram at @julieannekellywellbeing This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Unmasked & Open Hearted – Energy Work & Emotional Healing with Julie-Anne Kelly Book: Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One - Joe Dispenza YouTube: To Be Magnetic with Lacy Phillips https://www.youtube.com/channel/UCsYud9fwQK5Qnd8UJbxGA7A/featured Julie-Anne recommends: Podcast: The Aubrey Marcus Podcast - Inhale Love, Exhale Pain w/ Lukis Mac & Hellé Weston Book: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience - Brené Brown Book: Change Your Life: Awaken Your Potential and Live Your Dreams - Zoe Bosco Netflix: 14 Peaks If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

33:29

EP19 - S2

17 May 22

THREE TIPS: for drinking more water

"Drink 2 litres of water every day" - every health expert ever. We all know how important it is to drink water. But knowing it's important doesn't necessarily make it any easier, especially when the weather gets colder or you just don't like the taste. In this Better For It advice episode, Katie offers three tips for getting into the habit of drinking more water. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for drinking more water

"Drink 2 litres of water every day" - every health expert ever. We all know how important it is to drink water. But knowing it's important doesn't necessarily make it any easier, especially when the weather gets colder or you just don't like the taste. In this Better For It advice episode, Katie offers three tips for getting into the habit of drinking more water. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:58

EP18 - S2

15 May 22

“Stop trying to find the one, start trying to be the one” – finding & accepting love with masculinity coach Dylan Roos

How do you find 'the one'? The first step to finding 'the one' is learning how to become 'the one' so you can accept love when it presents itself. In this episode, Katie speaks with Master NLP Practitioner and masculinity coach, Dylan Roos, to find out how we can learn to accept love and find the right partner. They discuss: Why accepting love from other starts with loving yourself The things women get wrong when trying to find a partner How to know when you've found the right partner What red flags (and green flags!) to look out for when you're looking for a partner And how to open yourself up to love (even if you're scared of getting hurt) Follow Dylan on Instagram at @dylan.roos This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: On Purpose with Jay Shetty - '5 Ways to Improve Intimacy & Save Love and Relationships from Boredom and Break Ups' Book: Attached - Amir Levine and Rachel S. F. Heller Watch @_jakewoodard on Instagram Dylan recommends: Instagram: @thematthewhussey dating coach Podcast: The MoMENtum Lifestyle Podcast Book: Daring Greatly - Brené Brown Movie: He's Just Not That Into You If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

“Stop trying to find the one, start trying to be the one” – finding & accepting love with masculinity coach Dylan Roos

How do you find 'the one'? The first step to finding 'the one' is learning how to become 'the one' so you can accept love when it presents itself. In this episode, Katie speaks with Master NLP Practitioner and masculinity coach, Dylan Roos, to find out how we can learn to accept love and find the right partner. They discuss: Why accepting love from other starts with loving yourself The things women get wrong when trying to find a partner How to know when you've found the right partner What red flags (and green flags!) to look out for when you're looking for a partner And how to open yourself up to love (even if you're scared of getting hurt) Follow Dylan on Instagram at @dylan.roos This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: On Purpose with Jay Shetty - '5 Ways to Improve Intimacy & Save Love and Relationships from Boredom and Break Ups' Book: Attached - Amir Levine and Rachel S. F. Heller Watch @_jakewoodard on Instagram Dylan recommends: Instagram: @thematthewhussey dating coach Podcast: The MoMENtum Lifestyle Podcast Book: Daring Greatly - Brené Brown Movie: He's Just Not That Into You If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

35:46

EP17 - S2

10 May 22

THREE TIPS: to stop yourself reaching for another coffee

You drink too much coffee and you can't sleep at night. So you drink more coffee to wake yourself up in the morning...only to drink more coffee throughout the day to keep yourself going. Sound familiar? In this Better For It advice episode, Katie offers three tips to break the cycle of reaching for another coffee. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to stop yourself reaching for another coffee

You drink too much coffee and you can't sleep at night. So you drink more coffee to wake yourself up in the morning...only to drink more coffee throughout the day to keep yourself going. Sound familiar? In this Better For It advice episode, Katie offers three tips to break the cycle of reaching for another coffee. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:13

EP16 - S2

8 May 22

Change your friendships, change your life. Finding your tribe with entrepreneur Matt Purcell

Think of the five people you spend the most time with you. Do they have your best interests at heart? Do they want to see you succeed? If you want to improve your life, you should look at the people you surround yourself with. For this episode, host Katie Williams chats with entrepreneur and co-founder & creative director of Mentored Media, Matt Purcell, to find out how we can attract and build our own tribes. They discuss: Why we're more successful when we surround ourselves with a community Finding different tribes for different goals Mutually beneficial vs parasitic friendships How to identify people in work or friendships who don't have your best interests at heart How we can attract our tribe simply by being the best version of ourselves Follow Matt on Instagram at @mattpurcellofficial and @socialkungfu This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: 'The Cut' - How Do I Make Friends Now? Book: Find Your Tribe - Rebecca Sparrow YouTube: 'Navigating Narcissistic Relationships with Psychologist Dr. Ramani Durvasula'  https://www.youtube.com/watch?v=pIHwwXekTrE Matt recommends: Podcast: Making Sense with Sam Harris Book: Man's Search for Meaning - Viktor Frankl Matt isn't watching anything right now but he's been drawing more lately and he's loving it If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Change your friendships, change your life. Finding your tribe with entrepreneur Matt Purcell

Think of the five people you spend the most time with you. Do they have your best interests at heart? Do they want to see you succeed? If you want to improve your life, you should look at the people you surround yourself with. For this episode, host Katie Williams chats with entrepreneur and co-founder & creative director of Mentored Media, Matt Purcell, to find out how we can attract and build our own tribes. They discuss: Why we're more successful when we surround ourselves with a community Finding different tribes for different goals Mutually beneficial vs parasitic friendships How to identify people in work or friendships who don't have your best interests at heart How we can attract our tribe simply by being the best version of ourselves Follow Matt on Instagram at @mattpurcellofficial and @socialkungfu This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: 'The Cut' - How Do I Make Friends Now? Book: Find Your Tribe - Rebecca Sparrow YouTube: 'Navigating Narcissistic Relationships with Psychologist Dr. Ramani Durvasula'  https://www.youtube.com/watch?v=pIHwwXekTrE Matt recommends: Podcast: Making Sense with Sam Harris Book: Man's Search for Meaning - Viktor Frankl Matt isn't watching anything right now but he's been drawing more lately and he's loving it If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

31:30

EP15 - S2

4 May 22

THREE TIPS: for eating more intuitively

Eating what you want, when you want. That's the idea behind intuitive eating. But is it easier said than done? In this Better For It advice episode, Katie offers three tips for eating more intuitively.  Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for eating more intuitively

Eating what you want, when you want. That's the idea behind intuitive eating. But is it easier said than done? In this Better For It advice episode, Katie offers three tips for eating more intuitively.  Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:36

EP14 - S2

1 May 22

Why discipline doesn’t have to mean restriction with trainer Zach Vickers

Self-discipline is essential to building healthy habits. But how do you actually become self-disciplined? In this episode, host Katie Williams sits down with trainer and king of self-discipline Zach Vickers about how to build your self-discipline and using it support every part of your health. They discuss: The difference between self-discipline and motivation Learning self-discipline vs being born with it The time Zach drew on his self-discipline to pull him through the David Goggins 4x4x48 challenge (running 4 miles every 4 hours for 48 hours) The benefits to all parts of our health by becoming more disciplined Becoming more disciplined after Covid Follow Zach on Instagram at @theonlyzacheyv This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Jocko Podcast with Jocko Willink Book: Can't Hurt Me: Master Your Mind and Defy the Odds - David Goggins Netflix: The Redeemed and the Dominant  Zach recommends: Podcast: Joe Rogan's catalogue. Search for someone you're inspired by and see if Joe has recorded an interview with them Book: The Richest Man in Babylon - George S. Claso Netflix: Top Boy If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Why discipline doesn’t have to mean restriction with trainer Zach Vickers

Self-discipline is essential to building healthy habits. But how do you actually become self-disciplined? In this episode, host Katie Williams sits down with trainer and king of self-discipline Zach Vickers about how to build your self-discipline and using it support every part of your health. They discuss: The difference between self-discipline and motivation Learning self-discipline vs being born with it The time Zach drew on his self-discipline to pull him through the David Goggins 4x4x48 challenge (running 4 miles every 4 hours for 48 hours) The benefits to all parts of our health by becoming more disciplined Becoming more disciplined after Covid Follow Zach on Instagram at @theonlyzacheyv This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Jocko Podcast with Jocko Willink Book: Can't Hurt Me: Master Your Mind and Defy the Odds - David Goggins Netflix: The Redeemed and the Dominant  Zach recommends: Podcast: Joe Rogan's catalogue. Search for someone you're inspired by and see if Joe has recorded an interview with them Book: The Richest Man in Babylon - George S. Claso Netflix: Top Boy If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

38:37

EP13 - S2

26 Apr 22

THREE TIPS: to start training

Training makes us feel fit and confidence, gives us more energy and helps us sleep better. But if you're new to training, or coming back after a while, where do you even start? In this Better For It advice episode, Katie offers three tips for getting into training. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: to start training

Training makes us feel fit and confidence, gives us more energy and helps us sleep better. But if you're new to training, or coming back after a while, where do you even start? In this Better For It advice episode, Katie offers three tips for getting into training. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:47

EP12 - S2

24 Apr 22

Getting comfy talking about sex with sex-positive therapist Aleks Trkulja

Getting laid, doing the deed, making love. Why is it so hard to talk about sex? In this episode, host Katie Williams speaks with sex-positive therapist and founder of The Pleasure Centre, Aleks Trkulja, about how to get better at talking about sex with our partners and friends. They discuss: What sex actually is (it's probably not what you think!) Why we're so scared to talk about it How to open up to a partner about what you like and don't like What we can do to make our partners more comfortable talking to us about sex How to talk to your friends about sex if you're the only queer person in your friendship group Follow Aleks on Instagram at @_thepleasurecentre This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Sex With Emily Book: Setting Boundaries - Rebecca Ray Netflix: Sex Education Aleks recommends: Podcast: 'Getting through with...Sex Therapist Aleks Trkulja' from Conversations With Kath Book: Come As You Are: The Surprising New Science That Will Transform Your Sex LifeBook by Emily Nagoski Netflix: The Principles Of Pleasure If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Getting comfy talking about sex with sex-positive therapist Aleks Trkulja

Getting laid, doing the deed, making love. Why is it so hard to talk about sex? In this episode, host Katie Williams speaks with sex-positive therapist and founder of The Pleasure Centre, Aleks Trkulja, about how to get better at talking about sex with our partners and friends. They discuss: What sex actually is (it's probably not what you think!) Why we're so scared to talk about it How to open up to a partner about what you like and don't like What we can do to make our partners more comfortable talking to us about sex How to talk to your friends about sex if you're the only queer person in your friendship group Follow Aleks on Instagram at @_thepleasurecentre This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Sex With Emily Book: Setting Boundaries - Rebecca Ray Netflix: Sex Education Aleks recommends: Podcast: 'Getting through with...Sex Therapist Aleks Trkulja' from Conversations With Kath Book: Come As You Are: The Surprising New Science That Will Transform Your Sex LifeBook by Emily Nagoski Netflix: The Principles Of Pleasure If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

42:29

EP11 - S2

19 Apr 22

THREE TIPS: for being more productive

We all wanna fit more into our days. But how do you actually get it all done? In this Better For It advice episode, Katie offers three tips for becoming more productive so you can relax more and stress less. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for being more productive

We all wanna fit more into our days. But how do you actually get it all done? In this Better For It advice episode, Katie offers three tips for becoming more productive so you can relax more and stress less. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:00

EP10 - S2

17 Apr 22

“Maximum hours doesn’t equal maximum output” – creating work-life balance with the queen of boundaries Naomi Rheinberger

If you want to show up as the best version of yourself in your work life and your personal life, you need to create boundaries between the two. Creating boundaries can be easy. But actually living by those boundaries is the challenge. In this episode, host Katie Williams speaks with Head of Marketing & Communications at Vanity Group, Naomi Rheinberger, about creating work-life balance and actually sticking to it. They discuss: What work-life balance actually means Warning signs that your work and life might not be in balance How to get back on track when you fall out of a routine How to talk to your boss about creating boundaries How to stick to your boundaries even when things get busy Why sitting at your desk all day doesn't mean you're being productive Follow Naomi on Instagram at @naomi_rheinberger This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: An old episode of Better For It - 'Nailing your productivity routine' with Chad Cohen Book: The 5 Second Rule - Mel Robbins YouTube: Marie Forleo https://www.youtube.com/user/marieforleo/videos  Naomi recommends: Podcast: On Purpose with Jay Shetty Book: The Power of One - Bryce Courtenay If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

“Maximum hours doesn’t equal maximum output” – creating work-life balance with the queen of boundaries Naomi Rheinberger

If you want to show up as the best version of yourself in your work life and your personal life, you need to create boundaries between the two. Creating boundaries can be easy. But actually living by those boundaries is the challenge. In this episode, host Katie Williams speaks with Head of Marketing & Communications at Vanity Group, Naomi Rheinberger, about creating work-life balance and actually sticking to it. They discuss: What work-life balance actually means Warning signs that your work and life might not be in balance How to get back on track when you fall out of a routine How to talk to your boss about creating boundaries How to stick to your boundaries even when things get busy Why sitting at your desk all day doesn't mean you're being productive Follow Naomi on Instagram at @naomi_rheinberger This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: An old episode of Better For It - 'Nailing your productivity routine' with Chad Cohen Book: The 5 Second Rule - Mel Robbins YouTube: Marie Forleo https://www.youtube.com/user/marieforleo/videos  Naomi recommends: Podcast: On Purpose with Jay Shetty Book: The Power of One - Bryce Courtenay If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

45:38

EP09 - S2

12 Apr 22

THREE TIPS: for beating sugar cravings

We all love sugar. But when we eat too much, it can leave us craving more, feeling moody when we can't have it and it can wreak havoc with our skin if we're sensitive to it. But when you're in the thick of a sugar craving...how do you resist? In this Better For It advice episode, Katie offers three tips for overcoming the afternoon sugar craving. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for beating sugar cravings

We all love sugar. But when we eat too much, it can leave us craving more, feeling moody when we can't have it and it can wreak havoc with our skin if we're sensitive to it. But when you're in the thick of a sugar craving...how do you resist? In this Better For It advice episode, Katie offers three tips for overcoming the afternoon sugar craving. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

03:09

EP08 - S2

10 Apr 22

Eat what makes you feel good (without feeling guilty) with nutritionist Sally O'Neil aka 'The Fit Foodie'

How can you eat a nourishing, balanced diet that also allows (guilt-free) treat foods? Sally O'Neil is The Fit Foodie and she believes eating a diet made up of 80% nutrient-rich foods and 20% treat foods is the key to a healthy and sustainable relationship with food. In this episode, Sally helps Katie understand how she can make flexible dieting work for her. They discuss: Using flexible dieting for fat loss vs performance gains Understanding our basal metabolic rate (BMR) and maintenance calories  How flexible dieting can get you out of a restrict and binge cycle Katie and Sally's own experiences with food obsession and restriction  The difference between flexible dieting and intuitive eating Follow Sally on Instagram at @thefitfoodieblog This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Plant Proof Book: How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease - Michael Greger & Gene Stone YouTube: NutritionFacts.org https://www.youtube.com/channel/UCddn8dUxYdgJz3Qr5mjADtA  Sally recommends: Book: Lose Weight Without Losing Your Mind - Graeme Tomlinson Podcast: 98 Training If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Eat what makes you feel good (without feeling guilty) with nutritionist Sally O'Neil aka 'The Fit Foodie'

How can you eat a nourishing, balanced diet that also allows (guilt-free) treat foods? Sally O'Neil is The Fit Foodie and she believes eating a diet made up of 80% nutrient-rich foods and 20% treat foods is the key to a healthy and sustainable relationship with food. In this episode, Sally helps Katie understand how she can make flexible dieting work for her. They discuss: Using flexible dieting for fat loss vs performance gains Understanding our basal metabolic rate (BMR) and maintenance calories  How flexible dieting can get you out of a restrict and binge cycle Katie and Sally's own experiences with food obsession and restriction  The difference between flexible dieting and intuitive eating Follow Sally on Instagram at @thefitfoodieblog This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Plant Proof Book: How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease - Michael Greger & Gene Stone YouTube: NutritionFacts.org https://www.youtube.com/channel/UCddn8dUxYdgJz3Qr5mjADtA  Sally recommends: Book: Lose Weight Without Losing Your Mind - Graeme Tomlinson Podcast: 98 Training If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

46:49

EP07 - S2

5 Apr 22

THREE TIPS: for building your self-confidence

A healthy sense of self-confidence is essential to building strong relationships, backing ourselves in our careers and picking ourselves up when our mental health drops. But how do you start working on your self-confidence when you're feeling low? In this Better For It advice episode, Katie suggests three tips for building our self-confidence. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for building your self-confidence

A healthy sense of self-confidence is essential to building strong relationships, backing ourselves in our careers and picking ourselves up when our mental health drops. But how do you start working on your self-confidence when you're feeling low? In this Better For It advice episode, Katie suggests three tips for building our self-confidence. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:30

EP06 - S2

3 Apr 22

Does budgeting make you stingy? Saving money (but still enjoying your life) with millennial money expert Sarah Scully-Leaf

Saving money is like a diet: we're really motivated in the beginning but if we restrict ourselves too much...we end up splurging and spending way more than we wanted to. Sarah Scully-Leaf is @collectedinsight on Instagram and she believes the key to saving money sustainably is not to starve yourself from the things that make your life worth living. In this episode, Sarah helps host Katie Williams create a 'no starvation' financial diet to suit her lifestyle. They discuss: The restrict and splurge spending cycle (and how to get out of it) Why creating a budget doesn't make you stingy Spending meaningful time with people without spending money Building "sink funds" into your budget for presents and emergencies Why everyone needs a 'f**k you fund' Follow Sarah on Instagram at @collectedinsight This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: The Penny Drops Book: The Barefoot Investor - Scott Pape YouTube: 4 Habits to Remove Money Blocks + Upgrade Your Money Mindset with Tara Wagner Coaching https://www.youtube.com/watch?v=qG0max3Mujo Sarah recommends: Book: Rich Dad Poor DadBook - Robert Kiyosaki Book: Your Money or Your Life – Vicki Robin Podcast: The Broke Generation Netflix: Inventing Anna If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Does budgeting make you stingy? Saving money (but still enjoying your life) with millennial money expert Sarah Scully-Leaf

Saving money is like a diet: we're really motivated in the beginning but if we restrict ourselves too much...we end up splurging and spending way more than we wanted to. Sarah Scully-Leaf is @collectedinsight on Instagram and she believes the key to saving money sustainably is not to starve yourself from the things that make your life worth living. In this episode, Sarah helps host Katie Williams create a 'no starvation' financial diet to suit her lifestyle. They discuss: The restrict and splurge spending cycle (and how to get out of it) Why creating a budget doesn't make you stingy Spending meaningful time with people without spending money Building "sink funds" into your budget for presents and emergencies Why everyone needs a 'f**k you fund' Follow Sarah on Instagram at @collectedinsight This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: The Penny Drops Book: The Barefoot Investor - Scott Pape YouTube: 4 Habits to Remove Money Blocks + Upgrade Your Money Mindset with Tara Wagner Coaching https://www.youtube.com/watch?v=qG0max3Mujo Sarah recommends: Book: Rich Dad Poor DadBook - Robert Kiyosaki Book: Your Money or Your Life – Vicki Robin Podcast: The Broke Generation Netflix: Inventing Anna If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

39:34

EP05 - S2

29 Mar 22

THREE TIPS: for getting better sleep

Sleep is essential to good health. It's a chance for our bodies, and our brains, to rest and recover. But sleep can also be the first thing to fall away when life gets busy. In this Better For It advice episode, Katie suggests three tips for getting better sleep. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for getting better sleep

Sleep is essential to good health. It's a chance for our bodies, and our brains, to rest and recover. But sleep can also be the first thing to fall away when life gets busy. In this Better For It advice episode, Katie suggests three tips for getting better sleep. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:48

EP04 - S2

27 Mar 22

Skip the coffee, try breathwork instead. Using your breath to calm down and fire up with breathwork facilitator Rory Warnock

Most of us take around 25,000 breaths per day but most of the time, we don't even think about it, unless we're feeling anxious, running or meditating. But breathwork has the power to radically change our state if we know how to use it effectively.  In this episode, host Katie Williams speaks with breathwork facilitator and wellness coach Rory Warnock about using breathwork to calm us down and fire us up. They discuss:  How Rory uses breathwork to support his mental health and athletic performance What breathwork actually is and how it works Different types of breathwork The difference between mouth and nose breathing How to incorporate breathwork into your daily routine Why you shouldn't be worried about hyperventilating while you're doing breathwork Follow Rory on Instagram at @rorywarnockwellness This is what we think you should be reading, watching & listening to this week: Katie recommends: Netfix: Cold Comfort - The Goop Lab Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones – James Clear YouTube: Guided Wim Hof Method Breathing (https://www.youtube.com/watch?v=tybOi4hjZFQ) Rory recommends: Podcast: Modern Wisdom Book: Dopamine Nation – Anna Lembke Book: Ego Is The Enemy – Ryan Holiday Book: The Obstacle Is The Way – Ryan Holiday If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Skip the coffee, try breathwork instead. Using your breath to calm down and fire up with breathwork facilitator Rory Warnock

Most of us take around 25,000 breaths per day but most of the time, we don't even think about it, unless we're feeling anxious, running or meditating. But breathwork has the power to radically change our state if we know how to use it effectively.  In this episode, host Katie Williams speaks with breathwork facilitator and wellness coach Rory Warnock about using breathwork to calm us down and fire us up. They discuss:  How Rory uses breathwork to support his mental health and athletic performance What breathwork actually is and how it works Different types of breathwork The difference between mouth and nose breathing How to incorporate breathwork into your daily routine Why you shouldn't be worried about hyperventilating while you're doing breathwork Follow Rory on Instagram at @rorywarnockwellness This is what we think you should be reading, watching & listening to this week: Katie recommends: Netfix: Cold Comfort - The Goop Lab Book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones – James Clear YouTube: Guided Wim Hof Method Breathing (https://www.youtube.com/watch?v=tybOi4hjZFQ) Rory recommends: Podcast: Modern Wisdom Book: Dopamine Nation – Anna Lembke Book: Ego Is The Enemy – Ryan Holiday Book: The Obstacle Is The Way – Ryan Holiday If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

39:09

EP03 - S2

22 Mar 22

THREE TIPS: for getting more protein in your diet

Protein is an essential building block in our bodies. But if you're not paying attention to how much of it you're eating, it can be easy to let it slip. In this Better For It advice episode, Katie offers three tips for getting more protein into your diet. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

THREE TIPS: for getting more protein in your diet

Protein is an essential building block in our bodies. But if you're not paying attention to how much of it you're eating, it can be easy to let it slip. In this Better For It advice episode, Katie offers three tips for getting more protein into your diet. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams

04:48

EP02 - S2

20 Mar 22

Getting back into training after a break with celebrity trainer Wade Farmer

Injury, illness and a loss of motivation can disrupt our training at the best of times. But throw in a global pandemic and two years' worth of lockdowns and training can feel almost impossible. In this episode, host Katie Williams speaks with celebrity trainer Wade Farmer about getting back into training after time off. They discuss: Why discipline is more important than motivation Creating extrinsic, measurable goals Why someone going through a breakup will achieve their fitness goals faster than anyone else What to do if you're working hard but not seeing results The ideal amount of training you should be doing per week Why feeling sore doesn't always mean you're making progress  Follow Wade on Instagram at @wade.farmer This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: The Fitness And Lifestyle Podcast Book: Own The Day, Own Your Life – Aubrey Marcus Netflix: The Redeemed and the Dominant Wade recommends: Podcast: SmartLess Book: Sapiens: A Brief History of Humankind – Yuval Noah Harari Netflix: Icarus If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

Getting back into training after a break with celebrity trainer Wade Farmer

Injury, illness and a loss of motivation can disrupt our training at the best of times. But throw in a global pandemic and two years' worth of lockdowns and training can feel almost impossible. In this episode, host Katie Williams speaks with celebrity trainer Wade Farmer about getting back into training after time off. They discuss: Why discipline is more important than motivation Creating extrinsic, measurable goals Why someone going through a breakup will achieve their fitness goals faster than anyone else What to do if you're working hard but not seeing results The ideal amount of training you should be doing per week Why feeling sore doesn't always mean you're making progress  Follow Wade on Instagram at @wade.farmer This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: The Fitness And Lifestyle Podcast Book: Own The Day, Own Your Life – Aubrey Marcus Netflix: The Redeemed and the Dominant Wade recommends: Podcast: SmartLess Book: Sapiens: A Brief History of Humankind – Yuval Noah Harari Netflix: Icarus If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliams

42:48

EP01 - S2

16 Mar 22

Season 2 Trailer - Better For It is back!

Ex-Australian beach sprinter and fitness trainer Katie Williams speaks with the pros in health, fitness and wellness about the positive changes they’ve made to their life and why they’re better for it. Learn how to make small but meaningful changes to your own health from the people who’ve been there and done it themselves. Every Monday Katie will kick start your week with motivation for how you can make your life a little bit better. And every Wednesday Katie will speak with a health & fitness expert who’s made their life better (and how you can do it too). For more episodes download the free LiSTNR app.

Season 2 Trailer - Better For It is back!

Ex-Australian beach sprinter and fitness trainer Katie Williams speaks with the pros in health, fitness and wellness about the positive changes they’ve made to their life and why they’re better for it. Learn how to make small but meaningful changes to your own health from the people who’ve been there and done it themselves. Every Monday Katie will kick start your week with motivation for how you can make your life a little bit better. And every Wednesday Katie will speak with a health & fitness expert who’s made their life better (and how you can do it too). For more episodes download the free LiSTNR app.

03:24

0

16 Mar 22


Season 1


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