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. 4D AGO

    81 // Stop Letting Your Phone Control Your Brain & Dys-regulate Your Nervous System (Do This Instead)

    Your phone can either support your nervous system… or completely dysregulate it. In this episode, I’m breaking down how your phone is designed to keep you hooked, why it leaves you feeling overstimulated, and how to change it. Because the goal isn’t to get rid of your phone, for most of us, we need them!! but we CAN set them up in a way that actually supports your health, focus, & sleep. I’m sharing the exact changes I’ve made that have helped me feel calmer, more present, and less distracted throughout the day. ✨ In this episode:  Why your phone feels so addictive  How it impacts your nervous system  Simple ways to reduce overstimulation  How to set your phone up to support your health  Small changes make a big difference!!!  If you’re ready to feel calmer, more energised, and actually in control of your habits - this is exactly what we work on inside my 1:1 coaching, enquire here  Download Opal here 🎧✨🍋⚡️🌞🪩    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!

    22 min

  2. APR 11

    80 // Fat Loss, Food Freedom & Consistency: What Actually Works w/ Ash Murphy

    Ooo yeah of course you are in for ANOTHER treat with this episode with my gorgeous friend, and recently my own fitness coach, Ash Murphy. If you’ve ever felt stuck in your body, like you’re doing “all the right things” but not seeing results, or constantly starting over every Monday - this episode is for you. We dive into what actually works when it comes to fat loss, building muscle, and feeling good in your body, & it’s way simpler than you think. We also talk about:  why the all-or-nothing mindset is keeping you stuck  the underrated habits that actually move the needle (hello walkies!  👀)  how to build a healthy relationship with food without restriction  why consistency will always beat perfection  and how to create a routine that actually supports your life  If you’ve been feeling “off”, out of routine, or disconnected from your body… this will bring you back to basics in the best way 😍  Find Ash here  🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about 1:1 holistic 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!

    34 min

  3. APR 3

    79 // We Wouldn't Do This To Our Bodies, So Why Do We Do It To Our Brains?

    If you are someone who  😩 struggles to fall asleep 🥲 you constantly feel 'on', stressed, anxious 🙃 you find it hard to 'rest'  🫩 or wake up already tired...  THIS IS FOR YOU. A really interesting analogy I heard recently.. Imagine from the moment we WOKE UP - we started running. And we didn't stop. We kept going, exhausted, fatigued, depleted... until we hit the pillow.  We wouldn't do this to our bodies, so why do we do it to our BRAINS?! Most people are go go go, non stop - constantly stimulated, consuming.. here's your reminder to TAKE SOME BRAIN BREAKS. With some ideas of how.  🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about 1:1 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!

    15 min

  4. MAR 27

    78 // When the World Feels Wild, Come Back to This - Important Reminders

    Let's face it. The world is a lil wild right now. A lot that is out of our control, but there is a lot that STILL IS. Reminders that you probably need to hear right now - to continue supporting your health, your self, your nervous system. These are simple but FOUNDATIONAL. Do not overlook. Love ya x Want support with your health? 1:1 holistic health coaching enquiry form here Try Classpass for free!  Try Opal (THE GOAT) fr 30 days free here 🎧✨🍋⚡️🌞🪩    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!

    16 min

  5. JAN 31

    77 // Making 2026 our BEST YEAR YET!! Tips & tricks to keep you on track with your goals

    A quick little check in as we enter 2026 and helping you have your BEST YEAR YET!!  - Who do you need to be? - What habits do you need to embody? - Tips to set up your phone to support your goals rather than hinder them - Other ways I'm ensuring my goals are top of mind & the ACTIONS I am taking to move towards them Ep around VALUES (which comes with a PDF):#31 // FIND OUT your core values so you can optimise your life, satisfaction & fulfilment! 🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate Enquire about 1:1 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!

    14 min

  6. 12/27/2025

    76 // So, You Overdid It At Xmas, Here's What To Do (& What NOT To Do)

    Christmas happened - the food, the drinks, the late nights… all of it.  And if you’re waking up feeling a little off, this episode is your reminder that you didn’t ruin anything, your body doesn't hate you, and you don’t need to flip into punishment mode to feel like yourself again. ** PS I'M SORRY IF THE AUDIO IS OFF! Marble (my dog) was being a pest & pulled out the mic cord without me realising **  In this ep I share 5 ways to support your body without punishment, restriction and focus on NOURISHMENT.  You don't need to smash yourself at the gym, smash the leftovers or smash yourself with shame or guilt. YOU'RE HUMAN. Focus on these 5 things & watch yourself bounce back easier than ever. Fill this out if you are interested in the Reset or 1:1 health coaching  Electrolytes I mentioned: Seeking health  🎧✨🍋⚡️🌞🪩    Connect with me: IG: @iamsophiekate 🎧✨🍋⚡️🌞🪩   🪩 If you loved this ep + are enjoying the pod - please make sure to follow so you don’t miss out on any of the delicious episodes coming up 😍 ⚡️ If you feel called - share to your IG stories & tag @iamsophiekate 🌞 AND, it would mean the absolute world if you rated & reviewed, I love any feedback + want to make this better for all of you trusting me in your earholes!

    21 min

  7. 12/19/2025

    75 // Holistic Nutrition, Low Iron & Supplements, Making Food & Meals Easier & ENJOY Your Health with Rachel Kay

    In this episode, I’m joined by Rachel Kay, a holistic nutritionist, talking all things health, nutrition, iron & more. We talk about: Rachel’s non-negotiables for feeling her best and how she found her way into holistic nutritionThe foundations of health and why they’re often overlooked when we’re chasing quick fixes or the “perfect” dietThe basic nutrition knowledge Rachel wishes more people understoodThe impact stress has on the body, and why having fun & experiencing JOY is a crucial part of health!!What holistic nutrition really means (beyond food rules and restriction)The common conversation around low iron ~ why we need iron, supplements, iron infusions, and what to consider firstHow to simplify nutrition when you feel overwhelmed by what to eatHow to create meals that keep you full, satisfied, and supportedThis episode is a reminder that health doesn’t need to be complicated ~ and that supporting your body can feel calm, nourishing, and sustainable. If you’ve been feeling confused or overwhelmed around food or your health, this one will land!!!  Find Rachel on IG here  🎧✨🍋⚡️🌞🪩    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!

    45 min

  8. 12/13/2025

    74 // You’re Not Lazy - You’re Just On Autopilot -The Power Of The Pause

    So many of our habits aren’t a conscious choice > they’re automatic. In this episode, I’m talking about power of the pause: the moment between a thought and an action. The moment where you think: “I should get off my phone and go to bed”“I said I’d go for a walk”“I feel like scrolling Instagram”And instead of reacting on autopilot… you pause. That tiny pause is where awareness, self-trust, and better choices are built 🤝 We talk about: Why habits are hard to change when they’re unconsciousHow pausing gives you the power to choose differentlyThe simple questions that help you decide what actually serves youHow waiting, even for a second, can change your behaviourThis is a skill you can practice daily ~ and when you do, everything starts to shift. If you’ve been feeling stuck in loops, on your phone too much, or disconnected from your goals… this episode is for you 🕺🏼 Try OPAL yourself here   🎧✨🍋⚡️🌞🪩    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 min
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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
    79
  • Rating
    Explicit
  • Copyright
    © 2026 Optimise
  • Show Website
    Optimise