Better For It with Katie Williams

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.