Better For It with Katie Williams

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 @katiewilliamsSee 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 ListSee 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 @katiewilliamsSee 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 LoveSee 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 @katiewilliamsSee 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 73See 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 @katiewilliamsSee 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 WildsSee 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 @katiewilliamsSee 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: YEBBASee omnystudio.com/listener for privacy information.