Optimise

Sophie Kate
  • 5.0 (1)
  • Alternative Health
  • Updated Weekly

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 ⚡️

  1. 3d ago

    95 // What You NEED to Know About Blue Light & Your Circadian Health with Kurt, Co-Founder of Balterra

    We all know sleep, energy & improving our overall wellbeing is important… but how much attention are we actually paying to the LIGHT we're exposing ourselves to every single day?! 👀 In this episode, I'm chatting with Kurt, co-founder of Balterra, about all things light, sleep, energy and our beautiful circadian rhythm. We dive into how Balterra came to life, why not all blue blocking glasses are created equal, and how our modern lifestyles might be messing with our natural rhythms more than we realise. We're talking evening routines, the difference between daytime and nighttime glasses, what to actually look for when buying them, and some super simple swaps that can help support better sleep and energy. And of course, a BIG reminder that optimising your health doesn't need to mean obsessing over every little thing!!  Small shifts. Less stress. Better habits. We cover: The story behind Balterra and what sparked it allHow light influences our energy, mood, focus and overall wellbeingWhy our circadian rhythm is SO importantThe impact of artificial light on our bodiesWhy the type of light we're exposed to matters just as much as whenThe truth about blue-light-blocking glasses (and why not all are created equal!)Daytime vs nighttime lenses and when to use themWhat to actually look for when buying blue-light glassesSimple ways to create a more circadian-friendly lifestyleFinding balance between modern living and our natural rhythmsWhy optimising your health doesn't have to mean doing EVERYTHING perfectlyWhat's next for Balterra! 👀 If you love all things sleep, energy and feeling your absolute best, this one's for you!! Enjoy xx 👇🏼 Check out the beautiful Balterra glasses here (& use Sophie10 to save some pennies!) & their instagram 🎧✨🍋⚡️🌞🪩 Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

  2. Oct 12

    94 // What If Slowing Down Is Actually Moving You FORWARD? A Real + Raw Update on Learning to Trust the Unknown

    Well HELLOOOO, I'm here after an unintentional but then intentional hiatus from the pod! In this episode, I'm having a very honest, vulnerable little catch-up with you about where I've been, what's been happening behind the scenes & some pretty big realisations I've had lately. I recently took an unplanned break from the podcast (& a lot of other things, actually), and while I initially had every intention of being productive during my vacay over to Gili, life had other plans. Despite being in one of my favourite places in the world, I found myself navigating feelings of anxiety, uncertainty, a LOT of mental load & this overwhelming feeling of needing to have everything figured out. The future. Finances. Relationships. Kids. Big life decisions. ALL OF IT. And it's been a pretty big reminder that sometimes we don't need to push harder, do more or figure everything out RIGHT NOW. Sometimes we actually need to do the complete opposite. In this episode, I'm sharing what this season has been teaching me about slowing down, asking for support, letting go of control & learning to TRUST that things are unfolding, even when we can't quite see how. Because what if this season isn't a setback? What if it's actually preparing you for what's NEXT? If you're currently feeling a little lost, overwhelmed, anxious, stuck in your head or like you SHOULD be further ahead than you are, I really hope this episode reminds you that you don't need to have it all figured out. Maybe the most productive thing you can do right now is give yourself permission to PAUSE. As always, thank you for being here. I'm so grateful for you listening & being part of this little corner of the world. Lots of love x

  3. Aug 17

    93 // The Things I Do Differently With My Health When I Travel & Why I Never Need To "Get Back On Track"

    If you're wanting support with your health, energy, mindset & start feeling your BEST ~ enquire about holistic health coaching here 🔮 HELLO MY LOVES! I'm off back to Gili! My favourite tiny island near Lombok, Indonesia 🇮🇩 🌴 🌞 & I was thinking about what I do differently with my health when I travel, I & I realised… Not much 😂 And that’s kind of the whole point of this episode. The way I look after myself isn’t something I only do when I’m at home, in my normal routine, with access to my gym, my kitchen and all my usual things. My foundations come with me. Of course, what they look like might change.  My movement might not be my exact routine at home (on Gili it kinda is!) My meals might look different (YAY for not having to cook lol) I might stay up later or be more exposed to blue light. I’m definitely not trying to perfectly optimise every second of my holiday. But the things that make me feel good ~ sunlight, movement, nourishing food, sleep, time outside, supporting my nervous system ~ are still there. In this episode, I chat about: Why I don’t really believe in needing to “get back on track” after a holidayThe health foundations I take with me wherever I goHow my movement, food and sleep naturally adapt when I’m travellingWhy being flexible with your habits doesn’t mean throwing them out completelyThe difference between being committed to your health and being rigid about itWhy sunlight, nature, barefoot time and slowing down are a BIG part of why I love GiliHow your habits eventually stop feeling like things you have to do and simply become part of who you areWhy I care so much more about creating a lifestyle that lasts than doing another 30-day challenge or quick fix Because ultimately, your health habits should support your life ~ not stop you from living it. And the goal isn’t to create the “perfect” routine or something that stresses you out. It’s to build foundations that are strong enough to come with you through holidays, travel, Christmas, busy seasons and real life 🤍 IT'S A GOOD FEELING!!!  🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

  4. Aug 9

    92 // The Habits I'm Starting, Stopping & Continuing This Month

    Your habits are either quietly building the life you want, or keeping you stuck in the one you already have.  In this ep, I break down the exact habits I'm choosing to start, continue, and stop for the month of August.  I share the habits that have moved from “I'll do it if I feel like it”, to now my lifestyle, & the tools I use to *actually* make them stick, as well as the behaviours I'm working on behind the scenes this month. This episode is for anyone who wants to feel more intentional, build habits that actually last, and stop wasting energy on routines that no longer serve them. LET'S GO!!! 🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes! Block your apps (& change your life) with Opal Daylight blue light free computer (SOPHIEKATE for a discount)

  5. Aug 2

    91 // Your To-Do List Is Missing This One Thing: Unlock the Power of Your "Joy Menu" to Transform Your Daily Routine

    We spend so much time trying to be productive that we often forget to ask ourselves one simple question... Am I actually enjoying my life? In this short solo ep, I'm sharing one of my favourite practices that's helped me bring more joy, presence, satisfaction & fulfilment into my everyday life: creating a Joy Menu, & infusing those activities IN to your daily 'to do' or task list. Life is FULL and goes past FAST. We need to ensure we are filling our cups up amidst the chaos of life, no matter how big or small. In this episode we chat about:  Why joy deserves to be a priority, not an afterthought  What a Joy Menu is (and how to create your own)  Simple ways to make everyday moments more enjoyable  How to balance productivity with the things that fill your cup  Questions to ask yourself if your days have started feeling repetitive or draining If you've been stuck in "go, go, go" mode lately or like life is a bit repetitive, I hope this episode reminds you that life isn't just about getting through the day - it's about actually enjoying it 🌞  🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

  6. Jul 25

    90 // Circadian Health & Hormones, Fertility, PCOS & Metabolism with Karinda Wholistix - Part 2

    HELLO angels and WELCOME back to part 2 of this conversation with the amazing Karinda Wholistix. If you haven't listened to Part 1 yet, I'd definitely recommend starting there first, as we covered the foundations of circadian health, why light is one of the most powerful inputs for your body, and simple ways to start supporting your circadian rhythm 🌞  In Part 2, we take things a step further and explore how your circadian rhythm influences your hormones, fertility, metabolism, liver health and mitochondria. We also dive into the connection between circadian health and conditions like PCOS, why light is such a powerful regulator of hormone production, and how small changes to your daily habits can have a huuuuge impact on your overall health. Whether you're navigating PCOS, hormone imbalances, irregular cycles, PMS, fertility challenges, low energy or simply want to optimise your health, this conversation is packed with practical, science-backed information that you can start applying today. WOO! In this episode we chat about: How your circadian rhythm influences your hormones, menstrual cycle and fertilityWhy circadian health can play an important role in supporting conditions like PCOSThe connection between light, your mitochondria and hormone productionWhy supporting your circadian rhythm is often a missing piece before reaching for more supplements (!!!)The role your liver plays in hormone balance, detoxification and overall metabolic healthWhy artificial light at night may be impacting your hormones, fertility and long-term healthPractical ways to support your circadian rhythm if you're a shift worker or spend most of your day indoorsWhy getting outside throughout the day can have such a profound impact on your energy and wellbeingThe emerging research around mushrooms, mitochondrial health and longevityKarinda's daily non-negotiables and the habits she prioritises to support her healthThis episode is a beautiful reminder that supporting your hormones doesn't always have to start with another supplement. Sometimes the most powerful changes are the simplest ones - getting outside, seeing the sunrise, reducing artificial light at night and working with your biology instead of against it. Connect with Karinda Instagram Free Circadian Rhythm Guide Live Masterclass coming up How to change your phone to red light  • My Circadian App • Blue light blocking glasses from Balterra - dc: Sophie10 • Red & amber light bulbs from BonCharge - dc: SOPHIE15 🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

  7. Jul 5

    89 // Your Body Isn't Broken... It Might Just Be Out Of Rhythm: Circadian Biology with Karinda Wholistix - PART ONE!

    Part 1: Harnessing Your Circadian Rhythm for Better Health with Karinda Wholistix If you've been following me for a while or listened to any of these eps, you'll know I'm INCREDIBLY passionate about circadian health. I truly believe it's one of the most overlooked foundations of our wellbeing, yet it's something we can all start improving today. In Part 1 of this delicious conversation, I'm joined by naturopath Karinda Wholistix (an absolute fave guest!!) to explore the incredible science behind our circadian rhythm and why our relationship with light has such a profound impact on our sleep, hormones, energy, metabolism, fertility and overall health. We dive into why our bodies are designed to work in rhythm with the sun (& with darkness), what modern life is doing to disrupt that, & most importantly, the simple changes you can make that don't require expensive supplements or complicated routines. In this episode we chat about: What your circadian rhythm actually is (and why it matters so much)Why light is one of the most powerful signals your body receives every single dayHow morning sunlight helps regulate your hormones, energy & sleepWhat blue light is, why it matters, and how it can impact melatonin productionWhy melatonin is so much more than just your "sleep hormone"The difference between natural sunlight & artificial indoor lightingSimple ways to create a more circadian-friendly home after sunsetThe importance of meal timing and why eating late at night may be working against your biologyEasy, realistic changes you can make to support your health without feeling overwhelmedTips for shift workers or anyone living somewhere with limited sunlightWhether you're brand new to circadian health or you've already started making changes, this episode is packed with practical, science-backed information that you can start implementing straight away (AND super easy to understand!!) Connect with Karinda Instagram Free Circadian Rhythm Guide Live Masterclass coming up How to change your phone to red light  ✨ Make sure you come back next week for Part 2! In Part 2, we dive even deeper into the connection between circadian rhythms, hormones, fertility, metabolism, liver health and mitochondria, plus Karinda shares the daily habits she prioritises to support her own health & own circadian rhythm. • My Circadian App • Blue light blocking glasses from Balterra - dc: Sophie10 • Red & amber light bulbs from BonCharge - dc: SOPHIE15 🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

  8. Jun 21

    88 // Food Freedom, How To Start Trusting Your Body, & Turning Punishment Into Nourishment with Saoirse Kelly

    In this AMAZING episode, I sit down with nutritionist and mindset coach Saoirse Kelly, for a beautiful conversation around food, self-trust, behaviour change, and the simple habits that often have the biggest impact on our health. We chat about everything from eating in silence (the best), to healing your relationship with food, letting go of all-or-nothing thinking, & learning how to work with your body instead of constantly fighting against it. Saoirse also shares her personal journey through anorexia, recovery, & how those experiences ultimately led her into the work she does today. If you've ever felt overwhelmed by conflicting health advice, struggled to stay consistent, or found yourself stuck in perfectionism, this episode is for you!!!  We cover: ✨ Why eating in silence can completely change your relationship with food ✨ The powerful connection between your mind, body, digestion and nervous system ✨ Saoirse's personal journey through disordered eating and recovery ✨ Why behaviour change feels hard (and how to make it easier) ✨ Letting go of food guilt & food rules ✨ The difference between punishing exercise & nourishing movement ✨ Simple daily practices for more presence, gratitude and mental clarity ✨ Learning to trust your body again ✨ Why consistency beats perfection every single time ❤️‍🔥 Find Saoirse here If you enjoyed this episode, we'd LOVE if you shared it with a friend, popped it on your stories & tagged us, or left a review  🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about health coaching here 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

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About

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 ⚡️

Information

  • Creator
    Sophie Kate
  • Years Active
    2024 - 2026
  • Episodes
    93
  • Rating
    Explicit
  • Copyright
    © 2026 Optimise
  • Show Website
    Optimise