Better For It

How do you learn to accept all parts of yourself...especially the parts you don't like? Kaths Ebbs is an actor, writer, DJ and trainer who champions self-acceptance and authenticity. Katie sits down with Kath to discuss how they've learned to accept their mental health, sexuality & body image and how they push through self-doubt on the bad days. Trigger warning: in this chat we get into eating disorders, depression and mental health. If this brings anything up for you and you want to chat with someone, contact: Call The Butterfly Foundation on 18800 33 4673 Call Lifeline on 13 11 14 Follow Kath on Instagram @kathebbs This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: Come Out Wherever You Are podcast Read: Be Bold: The Neuroscience of Self-Love - Alexis Fernandez Watch: The L Word Kath recommends:  Read: Beyond the Gender Binary - Alok Vaid-Menon Listen: Maintenance Phase podcast Watch: The Real Housewives of Beverley Hills Watch: DisclosureSee omnystudio.com/listener for privacy information.

Our appetites change every day depending on our hormones, sleep, activity and everything else we've got going on. But no one likes feeling hangry. In this Better For It advice episode, Katie suggests three things you can do to feel fuller for longer. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

James Newbury has been crowned the 5th Fittest Man on Earth....and he's vegan.  Forget everything you think you know about building muscle and getting enough protein while eating a vegan diet. Katie sits down with James to chat about: How many calories he burns in a typical day of training A day on a plate - breakfast, lunch, dinner & snacks How much protein he eats per day and where he gets it from  How eating a vegan diet supports his recovery What we should know before going vegan And what he eats when he's craving a steak Follow James on Instagram @jamesnewbury Check out his new protein powder here: https://phyba.com.au/  This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: The Proof Podcast with Simon Hill Read: How Not to Die - Gene Stone and Michael Greger Watch: The Game Changers Watch: Cowspiracy James recommends:  Listen: The Proof Podcast with Simon Hill Listen: The Rich Roll Podcast Read: How Champions Think: In Sports and in Life - Bob Rotella Read: Chop Wood Carry Water: How to Fall In Love With the Process of Becoming Great - Joshua Medcalf James isn't watching anything, but he recommends that you make time for playSee omnystudio.com/listener for privacy information.

When I practice gratitude regularly, I'm more motivated to train, set goals, I feel happier and less anxious. Wanna try it out for yourself? In this Better For It advice episode, Katie offers three tips for creating a gratitude practice. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

Are you secure, anxious or anxious-avoidant? Your attachment style refers to the things that cause you stress in a relationship and your go-to ways of managing that stress. Understanding your attachment style can help you find a suitable partner or create a stronger relationship with your current partner. Katie sits down with relationship coach Stephanie Rigg to chat about: The four different relationship styles Where our relationship styles come from  How we can become more aware of our triggers Green flags for someone with a secure attachment style And can you change your attachment style? Follow Stephanie on Instagram @stephanie__rigg Sign up to her courses here: https://www.stephanierigg.com/social This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: The episode 'Lets Break Down Attachment Theory / Styles' from the podcast Do You F*****g Mind? Read: Attached - Amir Levine & Rachel S. F. Heller Watch: The 4 Attachment Styles Explained | What's Yours? https://www.youtube.com/watch?v=HdEPDW5Vcpg  Stephanie recommends:  Listen: On Attachment (Stephanie's podcast!) Read: The Myth of Normal: Trauma, Illness & Healing in a Toxic Culture - Gabor Maté  Watch: Personal Development School https://www.youtube.com/channel/UCHQ4lSaKRap5HyrpitrTOhQ/featured See omnystudio.com/listener for privacy information.

If you're training hard, you need to recover even harder. In this Better For It advice episode, Katie suggests three ways to incorporate mobility into your life. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

Stocks, property, crypto, superannuation. Most of us understand saving money, but investing is different. How does it work and where do you even start if you feel like you don't know *anything*? If you feel like everyone around is getting into investing and you're being left behind, this episode is for you. Which investments are safer and which ones are more risky? Is there a right age to start investing? Should I pay off my debt before I start investing? What are the biggest mistakes first time investors make (and how can I avoid making them myself)? Follow Tash on Instagram @tashinvests This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: She's On The Money podcast Read: The Barefoot Investor - Scott Pape Watch: 4 Habits to Remove Money Blocks + Upgrade Your Money Mindset https://www.youtube.com/watch?v=qG0max3Mujo  Tash recommends:  Read: The Girl Who Fell From The Sky - Emma Carey Listen: The Broke Generation Watch: Below Deck Watch: Five Days at MemorialSee omnystudio.com/listener for privacy information.

FOMO = The Fear of Missing Out You see your friends hanging out without you or getting a new job or going on holidays and you want to be a part of it too. In this Better For It advice episode, Katie suggests three ways to rethink FOMO. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

So you want to run a 10k. Where do you start? Katie sits down the co-founder of the 440 Run Club and Men's Health Australia Fitness Director, Todd Liubinskas, about what we need to do to get ready for a 10k. What does a realistic goal look like? How long will it take? What does good technique feel like? What cross-training is helping and hindering our running? How can I avoid injury?  Follow Todd on Instagram @toddliubinskas Find a 440 Run Club near you @the_440  This is what we think you should be reading, watching & listening to this week: Katie recommends: Read: The Champion's Mind: How Great Athletes Think, Train, and Thrive - Jim Afremow Watch: My Top 10 Running Accessories - Nick Bare https://www.youtube.com/watch?v=KpT418HLc0o Todd recommends:  Read: The Power of Now: A Guide to Spiritual Enlightenment - Eckhart Tolle Listen: Straight Talk with Mark Bouris Watch: Untold: Malice at the Palace on NetflixSee omnystudio.com/listener for privacy information.

Tracking macros isn't for everyone. And it's certainly not the only way to eat a healthy, balanced diet. In this Better For It advice episode, Katie recommends three things you can do to make healthier choices without tracking macros. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

Stop living your life on auto pilot and start thriving instead. If every day feels the same, you've lost sight of your purpose and you don't know what you're working towards, this episode is for you. Whether it's your career, your relationships, your living situation, your finances or any area of your life that's feeling stagnant, you can make a change and start living your ideal life *now*. Sarah Scully-Leaf is the Creator & Founder of Collected Insight, an education platform that helps people overcome problems that stop them thriving and living their ideal life. Katie sits down with Sarah to chat about: what are the warning signs that we might be living on auto pilot? How do we take the first step? What support do we need to make it happen? How do you block out the negative voices in your head telling you that you can't do it? Follow Sarah on Instagram at @collectedinsight Sign up for Sarah's course 'Stop Surviving and Start Thriving' here: https://mailchi.mp/57a451e51388/wait-list-stop-surviving-start-thriving  This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: an episode of The Mindset Mentor podcast - Stop Fighting For What You Don't Want Read: Find Your Why: A Practical Guide for Discovering Purpose for You and Your Team - David Mead, Peter Docker, and Simon Sinek Watch: How To Manifest A NEW REALITY For Yourself In 2022 https://www.youtube.com/watch?v=G4dPqtC9bwQ Sarah recommends:  Read: Working Hard, Hardly Working - Grace Beverley Read: You Only Live Once - Noor Hibbert  Read: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones - James Clear Listen: THE BRENDON SHOW Watch: House of DragonsSee omnystudio.com/listener for privacy information.

Manifesting starts with your mindset. Like attracts like, so if you're living with a scarcity mindset, this is the energy you will attract. But if you learn to live with an abundant mindset, you'll be surprised by the opportunities that start to land. What is an abundant mindset? How do I cultivate it? What role do affirmations and gratitude play? And what do I do if my manifestations aren't landing for me? Katie asks professional manifester and author of Wild & Witchy, Allira Potter, all about it. Follow Allira on Instagram at @allira.potter This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: EXPANDED Podcast   Read: Wild & Witchy: A Guide to Self-love, Manifestation & Spiritual Sassiness - Allira Potter Watch: Dr Joe Dispenza https://www.youtube.com/user/drjoedispenza/videos Watch: Gabby Bernstein https://www.youtube.com/c/GabrielleBernstein/videos  Allira recommends:  Listen: EXPANDED Podcast   Read: Setting Boundaries - Rebecca Ray Watch: Dawson's CreekSee omnystudio.com/listener for privacy information.

Is Instagram adding joy to your life? Or bringing you down? In this Better For It advice episode, Katie suggests three ways you can scroll Instagram more mindfully. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

If you're asking your boss for more money, you need to listen to this first. How often should you ask for a pay rise? How much should you ask for? How do you appear confident even if you're terrified? What if your boss says no? Katie asks all these questions and more with Meggie Palmer, the Founder of PepTalkHer: a free app that lets you track you wins at work, so you can negotiate for better pay. Follow PepTalkHer on Instagram at @peptalkher and download their free app Join the free 5 day challenge starting October 3rd: PepTalkHer.com/challenge  Read this before you talk to your boss: PepTalkHer.com/paymemore  This is what we think you should be reading, watching & listening to this week: Katie recommends: Watch: the bossbabe podcast  Read: Girl On Fire: How to Choose Yourself, Burn the Rule Book, and Blaze Your Own Trail in Life and Business - Cara Alwill Leyba Watch: Mel Robbins on YouTube https://www.youtube.com/c/melrobbins Meggie recommends:  Listen: Chill & Prosper with Denise Duffield-Thomas podcast Listen: Turia Pitt is Hard Work podcast Read: How to Lose Friends and Influence White People - Antoinette Lattouf Read: The Memo: What Women of Color Need to Know to Secure a Seat at the Table -  Minda Harts Watch: The Split Watch: Bad SistersSee omnystudio.com/listener for privacy information.

A good bodyweight training session can you challenge you just as much as any gym workout. Plus it's free and you can do it anywhere. In this Better For It advice episode, Katie suggests three modes of training using only your body weight. Got a question? Get in touch @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

We all know we should drink water and wear sunscreen for healthy skin. But what else can you do? And how can you tell the difference between marketing and the things that actually work? Katie sits down with her dermatologist Dr Natasha Cook to find out the five things she swears by for healthy, vital skin. They discuss: The key ingredients to look out for (and avoid) Treatments that actually work Lifestyle choices that will make a difference What to do about adult acne And why you shouldn't take your makeup off with face wipes Follow Natasha on Instagram at @drnatashacook This is what we think you should be reading, watching & listening to this week: Katie recommends: Watch: Natasha's Instagram videos Watch: Dr Eric Berg on YouTube https://www.youtube.com/c/DrEricBergDC/videos  Natasha recommends:  Listen: Lifespan with Dr. David Sinclair podcastSee omnystudio.com/listener for privacy information.

One day you're ordering dinner in because you have nothing in the fridge. And the next thing you know, it's been weeks since you've cooked something new. In this Better For It advice episode, Katie offers three suggestions to help you order less food delivery. Have a question you want advice on? Reach out to Katie @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

Bisexual vs lesbian, falling in love, Big Brother, telling my parents, trolling, “so…how do you have sex?” It's all here. I sat down with Sean Szeps from Come Out Wherever You Are to share my coming out story for the first time. Listen, learn and reach out if you have any questions

The gym can be intimidating. They're loud, busy and full of people who know what they're doing. But regular strength training offers enormous physical, mental and social health benefits that can help you feel more confident inside and outside of the gym. In this Better For It advice episode, Katie suggests three ways you can build confidence in the gym. Have a question you want advice on? Reach out to Katie @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

When was the last time you thought about your spine? If you're not injured, and you can move freely, chances are it's been a while. But sports practitioner and functional health coach Jason Gilbert wants you to take care of your spine all year round so you can avoid injury in the first place. In this episode, Katie and Jason chat about: How we can set up our home environments to support our spine The best exercises for maintaining a healthy spine Habit stacking exercises so we can actually get them done How often we should get massages if we're training hard And if we should sleep on a soft or hard pillow Follow Jason on Instagram at @jasongilbert_ This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: 'Dr. Michael Freeman Discusses Whiplash, Motor Vehicle Collisions and Forensic Medicine' from Chiropractic Science podcast Watch: King of Cracks (@kingofcracks) on TikTok and Dr Cracks on TikTok (@dr.cracks) Jason recommends: Read: The Toxin Solution - Dr Joseph E Pizzorno Read: Poisoned Planet - Julian Cribb Jason's book is The Secret To A Healthy Spine https://jasongilbert.com.au/book See omnystudio.com/listener for privacy information.

Waking up earlier is your cheat sheet for getting more done in your day. Even if you're not naturally a morning person, there are things you can do to get yourself into the habit. In this Better For It advice episode, Katie offers three tips to help you wake up earlier. Have a question you want advice on? Reach out to Katie @katiewilliams on InstagramSee omnystudio.com/listener for privacy information.

Feeling overworked and overwhelmed? This one's for you. We've all been there: you feel like you're working at capacity and yet another thing gets added to your to-do list. In this episode, Katie speaks with global productivity expert and author, Donna McGeorge, about how to achieve more in less time. You know that feeling when a meeting gets cancelled? Donna McGeorge wants to help you feel like that every day. They discuss: How we get into the cycle of overwork and overwhelm and how to get ourselves out of it The warning signs we can pay attention to when we're getting overwhelmed The importance of creating 15% capacity (1.2 hours) in our days Our thinking, breathing, live and working spaces and how they can help us be more productive And how to get out of your inbox and into our work Follow Donna on Instagram at @dmcgeorge This is what we think you should be reading, watching & listening to this week: Katie recommends: Listen: Episode #540: Harvard Polymath Noah Feldman of The Tim Ferris Podcast Read: The 1 Day Refund: Take Back Time, Spend it Wisely - Donna McGeorge Watch: My Simple Productivity System by Matt D'Avella https://www.youtube.com/watch?v=BtiQvhQF8IA  Donna recommends: Read: Ferocious Warmth: School Leaders Who Inspire and Transform - Tracey Ezard Watch: Star TrekSee omnystudio.com/listener for privacy information.

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 @katiewilliamsSee omnystudio.com/listener for privacy information.

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 @katiewilliamsSee omnystudio.com/listener for privacy information.

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 @katiewilliamsSee omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 @katiewilliamsSee omnystudio.com/listener for privacy information.

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 KardashiansSee omnystudio.com/listener for privacy information.

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 @katiewilliamsSee omnystudio.com/listener for privacy information.

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 TaleSee omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.