Better For It with Katie Williams

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 💙🧡See omnystudio.com/listener for privacy information.

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.