Advertise on podcast: Better For It with Katie Williams

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.

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 See omnystudio.com/listener for privacy information.

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 :)  See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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. See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.

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 See omnystudio.com/listener for privacy information.