SWIISH: Wellness Unlocked

Join hosts Sally Obermeder and Maha Corbett for a transformative, practical and totally achievable episode on their signature 30-Day Glow Up — the reset they turn to whenever life feels messy, overwhelming or out of balance.This conversation cuts through the noise with simple, realistic habits that create the biggest shifts in how you look, feel and show up. From energy, mindset and health to routines, environment and motivation — this is the 30-day framework they swear by to get back on track fast.Whether you're feeling stuck, craving clarity, or just want a fresh start, this episode gives you the blueprint to glow up from the inside out… without the overwhelm.✓ What You’ll Learn✓ The simple daily habits that create the biggest physical + mental transformation✓ Why “starting small” is the secret to major momentum✓ The wellness non-negotiables that instantly lift your energy✓ How to reset your environment, routine and mindset in under a month✓ What Sally & Maha personally do when they’ve “fallen off the wagon”✓ How to stay motivated when the excitement wears off✓ Why consistency beats intensity every single time✓ How to design a 30-day plan that actually fits your life✓ Mentioned Practices & Ideas✓ Daily non-negotiables (movement, hydration, nourishment)✓ Simple home + life organisation resets✓ Habit tracking in small, realistic steps✓ Morning + evening anchor routines✓ Reducing decision fatigue with structure✓ Energy-boosting wellness rituals✓ Accountability check-ins✓ “Start again tomorrow” mindsetSWIISHShop wellness, beauty & lifestyle:https://www.swiish.com/Use code UNLOCKED10 at checkout (T + C’s apply).FOLLOW⁠https://www.instagram.com/swiish/⁠https://www.instagram.com/sallyobermeder⁠https://www.instagram.com/maha_corbett🎧 Episode Chapters00:00 – Welcome to Wellness Unlocked & 30-Day Glow Up intro02:15 – What a “glow up” really means (beyond aesthetics)05:40 – The exact moment Sally & Maha know it’s time for a reset09:10 – Why starting small creates the biggest results12:25 – Daily non-negotiables that instantly shift your energy16:40 – Clearing your space to clear your mind20:15 – Eating for energy: simple, sustainable nourishment24:30 – Routine stacking: building habits that actually stick28:00 – When motivation dies… what to do instead32:45 – Personalising your 30-day glow-up plan37:10 – Accountability, support & staying in your lane40:55 – Progress over perfection: how to keep going when life gets messy45:20 – Final pep talk + your invite to start today47:00 – Outro: where to find SWIISH, resources & important disclaimer  Hosted on Acast. See acast.com/privacy for more information.

 Join host Sally Obermeder for a solo episode all about manifestation and goal setting – the practice she says has transformed her life more than anything else.From identifying what you truly want (not what you “should” want) to creating an evidence jar for your wins, Sally walks you through her exact process – step by step.✓ Why manifestation & goal setting aren’t just for January 1 – and how Sally uses them every single day✓ How to get radically honest about what you actually want (beyond family expectations, society and “shoulds”)✓ Future-you identity work – habits, boundaries and standards the “next-level you” holds✓ Limiting beliefs: how to spot them, whose voice they really are, and how they quietly cap your success✓ Why writing it down changes everything – and how one cheap notebook has tracked years of goals✓ The “year in review” brain dump: what didn’t work, what did, and what that reveals about what you want next✓ Building a vision for your life across key areas: body, family, relationships, marriage, work, money & home✓ Getting specific with goals – revenue, partnerships, routines, feelings – instead of vague “be happier” wishes✓ Why goals often repeat for years – and how that helps you see what’s really going on underneath✓ The difference between setting goals and actually achieving them: aligned action (no one is coming to save you)✓ Dealing with “failed” goals, timelines that blow out, and when it’s time to cross a goal out and move on✓ Asking the universe for signs (rarely), building inner certainty, and staying the course when it’s hard✓ The “evidence jar” – tracking every little manifestation so you don’t forget how powerful you are✓ Gratitude as fuel: holding deep appreciation for now and big dreams for more at the same time✓ How Sally manifested her TV career and SWIISH’s expansion into the UK (Boots & Health) over years, not weeksWhether you’re brand new to manifestation or ready to refine your process, this episode gives you a clear, practical way to dream bigger – and then actually move towards it.Mentioned Practices & Ideas✓ Honesty check-in – asking, “If no one was watching, what would I truly want?”✓ Future self journaling – exploring: What does future-me tolerate? How does she behave? What are her standards?✓ Limiting belief list – writing beliefs like “I’m too old” or “I’ll never meet the right person” so you can see them clearly✓ One dedicated goal book – using the same notebook year after year to see which goals keep repeating✓ Yearly brain dump – “What didn’t work?” and “What did work?” across life: health, family, money, relationships, work, home✓ Life categories spread – separate pages for: body, family, relationships, marriage, work, money, home & lifestyle✓ Feeling your goals – visualising the moment (e.g. seeing SWIISH on a shelf) and anchoring that giddy feeling into your writing✓ Daily/weekly review – keeping goals in front of you (not buried in a drawer) via your notebook and a notes list on your phone✓ Evidence Jar – writing every manifestation “win” on a tiny note and dropping it into a cup/jar to revisit when doubt creeps in✓ Aligned action – making sure your behaviour and effort actually match the scale of what you’re asking for✓ Releasing misaligned goals – giving yourself permission to cross out goals that no longer fit and choose new ones✓ Gratitude ritual – first and last thought of the day: “Thank you for letting me live to see another day”SWIISHShop wellness, beauty & lifestyle:https://www.swiish.com/FOLLOW⁠https://www.instagram.com/swiish/⁠⁠https://www.instagram.com/sallyobermeder⁠⁠https://www.instagram.com/maha_corbett⁠ Hosted on Acast. See acast.com/privacy for more information.

Join hosts Sally Obermeder and Maha Corbett with special guest Sarah Di Lorenzo – clinical nutritionist and bestselling author – as they break down everything you actually need to know about protein: how much you really need, what happens when you overdo it, and how to hit your targets without falling for marketing hype.From menopausal muscle loss to protein popcorn and “black label” supermarket products, this convo is science-led, practical and super real-life.What we get into✓ Why Sarah wrote an entire book on protein – and the confusion she kept seeing in clinic✓ The rise of “high protein everything” – milks, yoghurts, bars, chips & popcorn✓ Protein myths: more isn’t always better, and why loading up can backfire✓ How protein really supports the body – hormones, mood, immunity, energy, muscle, repair & more✓ The link between protein, satiety, “food noise” and sustainable weight loss✓ Keto, carb demonisation & why a high-protein, lower-carb approach can work (with caveats)✓ Ideal protein ranges – why it’s based on body weight, age, activity & life stage✓ Sarcopenia & ageing – what happens to muscle as we get older and why protein becomes non-negotiable✓ What too much protein looks like – weight gain, constipation, dehydration, gut issues & nutrient gaps✓ Acidic diets & protein load – and why greens / alkalising foods matter for long-term health✓ Animal vs plant protein – how much is in chicken, steak, tofu, legumes, yoghurt & cheese✓ Cooking, water content & why dried/aged products appear “higher” in protein✓ Why smoothies are such an easy protein vehicle (and what to sneak into them)✓ Timing your protein – spreading it across the day vs dumping it all at dinner✓ Smart protein add-ins: WPI, plant powders, tofu, nuts, seeds, nut butters & even raw egg✓ The reality behind most protein bars – sugar alcohols, artificial sweeteners & gut upset✓ Why Sarah created her own gut-friendly, monk fruit–sweetened protein bars✓ The deeper “why” behind her work – helping people get off meds, reverse disease and feel like themselves againMentioned Practices & Ideas✓ Read the back, not the front – check actual grams of protein per serve instead of trusting “high protein” labels.✓ Set a personalised protein target – use grams per kilo based on your weight, age & activity.✓ Spread protein through the day – include some at every meal and key snack (especially that 3pm crash window).✓ Balance protein with plants – load up on veggies and greens to support digestion, bones & overall health.✓ Use smoothies strategically – add protein powder, tofu, nuts, seeds and veg for a complete, easy meal.✓ Choose cleaner protein powders & bars – look for minimal ingredients, no artificial sweeteners, low sugar alcohols.✓ Start with simple swaps – upgrade snacks (yoghurt, nuts, quality bars) instead of relying on random grazing.SWIISHShop wellness, beauty & lifestyle:https://www.swiish.com/FOLLOW⁠https://www.instagram.com/swiish/⁠https://www.instagram.com/sallyobermeder⁠https://www.instagram.com/maha_corbettGuest:Sarah Di Lorenzo – Clinical nutritionist & bestselling author of a new protein-focused book.https://www.instagram.com/sarah_di_lorenzo/?hl=en Hosted on Acast. See acast.com/privacy for more information.

In this insightful discussion, Dr. Lila Landowski, an award-winning neuroscientist and Vice President of Science & Technology Australia, uncovers the secrets of neuroplasticity. She explains how our thoughts and habits literally reshape our brains at any age. From mastering focus through meditation to harnessing the benefits of stress and exercise, Lila shares practical strategies to enhance mental resilience. She also highlights the dangers of constant phone use, offering tips to improve attention and emotional control. Get ready to empower your brain!

Join host Maha Corbett and cold therapy expert Leah Scott as they dive deep into the science, soul, and surprising benefits of cold exposure for mental health, resilience, and wellbeing.✓ Leah’s raw and powerful journey from rock bottom to river plunges✓ How cold therapy impacts your nervous and cardiovascular systems✓ The difference between cryo chambers, ice baths and cold showers✓ Why cold exposure trains your mind as much as your body✓ How to use cold as a tool for emotional healing and resilience✓ Women’s health, hormones, and how your cycle affects your response✓ Tips for beginners: how to start, how long to stay in, and what to expect✓ Real stories of women who’ve transformed their lives through the cold✓ The Wim Hof Method and what Leah learned as a certified instructor✓ Why nature, breath and discomfort might be the ultimate therapyWhether you're a total newbie or already dabbling with cold showers, this episode is your invitation to explore a powerful, evidence-based practice that’s helping thousands of women calm their minds, regulate stress, and step into strength.Mentioned Products:Wim Hof Method – Breathwork + Cold Traininghttps://www.wimhofmethod.com/SWIISH:https://www.swiish.com/Use code UNLOCKED10 (T + C's apply)FOLLOW:⁠https://www.instagram.com/swiish/⁠⁠https://www.instagram.com/sallyobermeder⁠⁠https://www.instagram.com/maha_corbett⁠GUEST:Leah Scott – Cold Therapy Coachhttps://www.leahscott.net/🎧 Episode Chapters00:00 – From Rock Bottom to River Baths: Leah’s life-changing first plunge01:30 – What Cold Therapy Actually Does: Nervous system, breath, mindset03:00 – The Mental Game: Fear, anticipation and building resilience05:00 – How to Start: Showers, tubs and intuitive cold training06:30 – Why Women Respond Differently: Hormones, Cycle & Seasons08:30 – Leah’s Personal Story: Divorce, anxiety, and finding strength in the snow10:00 – Becoming a Wim Hof Instructor: Passion, training & purpose12:00 – Cardiovascular Benefits: Blood flow, circulation and organ health13:30 – Ice Bath Myths: How long, how often, and who should avoid it15:00 – Real Life Transformation: A powerful story of mindset shift on the mountain17:30 – Cold, Connection & Clarity: Why this work rewires the way you live Hosted on Acast. See acast.com/privacy for more information.

Join hosts Sally Obermeder and Maha Corbett as they open up about the real, raw, and often hidden toll of burnout. In this deeply personal episode of The Wellness Diary, they share what really led them to breaking point – and the small, powerful steps they took to heal, reset, and reclaim their joy.✓ What burnout actually looks and feels like (and how it creeps )✓ The life stressors that triggered it – from work to motherhood, ageing parents and more✓ Signs they ignored – and what they now know to look out for✓ How scrolling, people-pleasing and perfectionism fuel the fire✓ Why waiting for joy doesn’t work – and how to actively create it✓ The turning points that sparked change (including a Christmas lunch epiphany)✓ The tools they now use daily – from supplements to the “dopamine menu”✓ Practical, relatable ways to get yourself out of the burnout spiralWhether you’re deep in the fog, feeling like you’ve lost yourself, or just running on empty – this episode will remind you that you’re not alone. With honesty, vulnerability and zero fluff, Sally and Maha talk through the burnout that almost broke them – and the feel-good habits helping them bounce back.Mentioned Products:✓ SWIISH SUPERGREENS – For energy and gut health.✓ Magnesium Oil – For better sleep and nervous system calm✓ Compression Boots + Infrared Sauna – Lazy-girl recovery that works👉 https://www.swiish.com/use code UNLOCKED10 (T + C’s apply)FOLLOW:⁠https://www.instagram.com/swiish/⁠⁠https://www.instagram.com/sallyobermeder⁠⁠https://www.instagram.com/maha_corbett⁠🎧 Episode Chapters00:00 – The Quiet Knowing That Something’s Not Right02:00 – Real Talk: IVF, Autism Diagnosis & Daily Stressors06:00 – The Research Spiral: When Trying to Help Becomes Exhausting09:00 – Juggling Everything… and Dropping Yourself13:00 – Why It’s Not Just “Being Tired” – It’s Emotional, Mental, Physical16:00 – The Real Housewives Pressure Cooker & Silent Implosion22:00 – The Avoidance Pattern: Withdrawing from Friends and Fun27:00 – Doomscrolling, Dopamine Hits & Late-Night Numbing30:00 – Christmas Lunch Wake-Up Call: “What Was the Highlight of Your Year?”35:00 – Creating Joy on Purpose – Not Waiting for It37:00 – Supplements, Self-Talk & Showing Up for Yourself40:00 – Spotting the Warning Signs Early – and Getting Back on Track44:00 – One Small Step: Your First Move Out of the Burnout Hole Hosted on Acast. See acast.com/privacy for more information.

In this discussion, Camilla Thompson, a wellness coach and nervous system expert, reveals the science behind cortisol and its role in stress. She explains how to identify high cortisol levels and shares practical biohacks like breathwork and nutrition to balance stress hormones. Camilla cautions against social media misinformation while offering science-backed supplement recommendations such as magnesium and ashwagandha. Learn how small lifestyle changes—like sunlight exposure and mindful movement—can drastically improve your wellbeing.

Join host Maha Corbett and guest Rory Warnock – breathwork coach, performance expert, and founder of Hālē – as they unpack the science of conscious breathing and why it's the ultimate tool for managing stress, boosting energy, and feeling more present.✓ Why breathwork works – and how it differs from just “breathing deeply”✓ The simple breathing technique proven to lower cortisol and blood pressure✓ How to shift from “fight or flight” into rest-and-digest in seconds✓ Mouth tape, nasal breathing & the TikTok sleep trend that’s actually legit✓ Why breathwork outperforms meditation for reducing anxiety✓ Boosting energy (without caffeine) using breath✓ What to do when your mind spirals and you “can’t think your way calm”✓ Breathwork for performance, recovery and emotional regulation✓ Rory’s incredible story – from burnout and antidepressants to running marathons with no water, no food… and only his breath✓ The myth of “over-oxygenation” and why less is moreWhether you’re feeling wired, tired, overwhelmed or just need a powerful reset, this episode gives you science-backed tools you can use anywhere, anytime – with nothing but your breath.Mentioned Products:Supergreen Superfood Powder – For balanced energy and gut supportSleep Superfood Powder – For rest and deep sleepMouth Tape – For optimising nasal breathing and sleepRecommended in the episodeHālē Breathwork (Spotify + Apple Music)Guided breathwork sessions created by Rory WarnockSWIISH:https://www.swiish.com/Use code UNLOCKED10 (T + C's apply)FOLLOW:https://www.instagram.com/swiish/https://www.instagram.com/sallyobermederhttps://www.instagram.com/maha_corbettRory Warnock:https://www.instagram.com/rorywarnock_/🎧 Episode Chapters00:00 – A 3hr10 Marathon on Breath Alone01:30 – Why 5 Minutes of Breathwork Changes Everything03:00 – Cortisol, Blood Pressure & the Science of the Exhale06:00 – Nose vs Mouth: The Sleep Quality Game-Changer08:00 – Breathwork for Better Performance10:30 – Can You Really Train to Breathe Less?12:00 – The Study That Proved a Sigh Can Reset Your Body14:00 – Breathwork 101: What It Is (And What It’s Not)16:00 – Using Breath as Your Anchor in Chaos18:00 – Rory’s Story: From Antidepressants to Euphoria in One Session20:30 – Breathwork in Australia: 2019 vs Now22:00 – What a Class Actually Looks Like23:30 – Nervous System 101: Regulating Stress in Adults & Kids25:00 – The 4-6 Breath & Other Everyday Hacks27:00 – Sleep, Smartwatches & Tracking the Difference28:00 – Mythbusting: Why Less Breathing Is Actually More29:30 – Breathwork for Recovery, Not Just Performance32:00 – Proactive vs Reactive Breathing Practices34:00 – Does Breathing Before Meals Help Digestion?35:00 – Rory’s Top 3 Breathwork Hacks to Unlock Daily Calm36:00 – Where to Learn More from Rory38:00 – Rapid Fire: Myths, Must-Dos & The Power of Presence Hosted on Acast. See acast.com/privacy for more information.

Join hosts Sally Obermeder and Maha Corbett as they dive into the world of wellness spending – from budget-friendly hacks to splurge-worthy supplements – and unpack what’s actually worth your money.✓ The most expensive wellness experiences we’ve tried (and whether we’d do it again)✓ Low-cost and no-cost practices that actually make a difference✓ The wellness tech we love – and the ones that totally flopped✓ Our honest supplement routines (including what changed their energy and sleep)✓ Milky Foot, infrared saunas and rage pillows – yup, we go there✓ Cryotherapy, oxygen chambers and other unexpected game-changers✓ How to avoid wasting money chasing trends and quick fixes✓ Where to start if you're on a tight budget but want to feel better fastWhether you’re wellness-curious, cost-conscious, or simply tired of being sold the next big “miracle”, this episode gives you the real talk on what works, what doesn’t, and how to build a routine that feels good and fits your life.Mentioned Products:Wellness Products : SWIISH:SUPERGREEN Superfood PowderGUT FIBRE Cleansing PowderNAD+ Booster: NRC + Resveratrol Bone & Heart Health: Calcium with D3 and K2Hair & Metabolism SupportBeauty ProductsMilky Foot – at-home exfoliating foot maskBONCHARGE LED Face Mask – for skin rejuvenationMorpheus - at Chakra Skin SOLACE SAUNA Infrared Sauna – for detox, sleep, and relaxationTheragun – deep tissue massage gunSWIISH:https://www.swiish.com/Use code UNLOCKED10 (T + C's apply)FOLLOW:https://www.instagram.com/swiish/https://www.instagram.com/sallyobermederhttps://www.instagram.com/maha_corbett Hosted on Acast. See acast.com/privacy for more information.

Join host Sally Obermeder as she chats with one of the world’s leading experts in habit change - Dr. Gina Cleo - about why willpower isn’t enough, how our brain wires habits, and the surprisingly simple strategies to create lasting change.✓ Why habits are more powerful than motivation✓ How dopamine and tech addiction hijack your brain✓ The secret to breaking bad habits (it’s not more discipline)✓ Practical hacks to reduce screen time and digital distractions✓ Why your environment matters more than your mindset✓ How “habit stacking” rewires your brain automatically✓ Why small steps are the secret to big results✓ How to overcome procrastination and negative self-talk✓ Rebuilding your life after trauma – one habit at a time✓ Real talk on relapses, setbacks and what actually keeps you goingWhether you’re tired of snoozing your alarm, procrastinating on your goals or just want to feel more in control, this episode will change the way you think about change – and help you build a life that truly sticks.Mentioned Resources:Gina Cleo’s Website – Habit trackers + morehttps://www.drginacleo.com/Dr. Gina Cleo’s Book – “The Habit Revolution”https://www.drginacleo.com/bookHabit tracking apps:Streaks, HabitBull, DoneSWIISH:https://www.swiish.com/Use code UNLOCKED10 (T + C's apply)FOLLOW:https://www.instagram.com/swiish/https://www.instagram.com/sallyobermederhttps://www.instagram.com/maha_corbettGuest:Dr Gina Cleohttps://www.instagram.com/drginacleo🎧 Episode Chapters00:00 – Are We Addicted to Dopamine? Why scrolling feels so good (and what it’s doing to our brain)03:00 – Digital Overload How modern tech exploits our pleasure system06:00 – Why Willpower Isn’t Enough How self-control works – and why it’s not sustainable08:30 – Habits vs Motivation Why automation wins every time11:00 – Breaking the Cycle Why setting boundaries beats relying on discipline13:30 – The Power of Small Starts The psychology of “just one shelf”15:30 – Real-Life Habit Makeovers From brushing teeth to 10K races18:00 – How to Build a Habit The simple formula that rewires your brain21:00 – Procrastination & Emotional Regulation What’s really behind putting things off24:00 – Habit Stacking + Cue-Response Theory How to create effortless routines27:00 – Identity & Self-Talk How your brain decides who you are30:00 – Overcoming Trauma with Habits Gina’s journey through healing and neuroplasticity33:00 – The Truth About Setbacks Why relapse doesn’t mean failure35:00 – Change That Lasts Using small wins to rewire your identity Hosted on Acast. See acast.com/privacy for more information.