Better For It with Katie Williams

You drink too much coffee and you can't sleep at night. So you drink more coffee to wake yourself up in the morning...only to drink more coffee throughout the day to keep yourself going. Sound familiar? In this Better For It advice episode, Katie offers three tips to break the cycle of reaching for another coffee. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

Think of the five people you spend the most time with you. Do they have your best interests at heart? Do they want to see you succeed? If you want to improve your life, you should look at the people you surround yourself with. For this episode, host Katie Williams chats with entrepreneur and co-founder & creative director of Mentored Media, Matt Purcell, to find out how we can attract and build our own tribes. They discuss: Why we're more successful when we surround ourselves with a community Finding different tribes for different goals Mutually beneficial vs parasitic friendships How to identify people in work or friendships who don't have your best interests at heart How we can attract our tribe simply by being the best version of ourselves Follow Matt on Instagram at @mattpurcellofficial and @socialkungfu This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: 'The Cut' - How Do I Make Friends Now? Book: Find Your Tribe - Rebecca Sparrow YouTube: 'Navigating Narcissistic Relationships with Psychologist Dr. Ramani Durvasula'  https://www.youtube.com/watch?v=pIHwwXekTrE Matt recommends: Podcast: Making Sense with Sam Harris Book: Man's Search for Meaning - Viktor Frankl Matt isn't watching anything right now but he's been drawing more lately and he's loving it If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

Eating what you want, when you want. That's the idea behind intuitive eating. But is it easier said than done? In this Better For It advice episode, Katie offers three tips for eating more intuitively.  Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

Self-discipline is essential to building healthy habits. But how do you actually become self-disciplined? In this episode, host Katie Williams sits down with trainer and king of self-discipline Zach Vickers about how to build your self-discipline and using it support every part of your health. They discuss: The difference between self-discipline and motivation Learning self-discipline vs being born with it The time Zach drew on his self-discipline to pull him through the David Goggins 4x4x48 challenge (running 4 miles every 4 hours for 48 hours) The benefits to all parts of our health by becoming more disciplined Becoming more disciplined after Covid Follow Zach on Instagram at @theonlyzacheyv This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Jocko Podcast with Jocko Willink Book: Can't Hurt Me: Master Your Mind and Defy the Odds - David Goggins Netflix: The Redeemed and the Dominant  Zach recommends: Podcast: Joe Rogan's catalogue. Search for someone you're inspired by and see if Joe has recorded an interview with them Book: The Richest Man in Babylon - George S. Claso Netflix: Top Boy If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

Training makes us feel fit and confidence, gives us more energy and helps us sleep better. But if you're new to training, or coming back after a while, where do you even start? In this Better For It advice episode, Katie offers three tips for getting into training. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

Getting laid, doing the deed, making love. Why is it so hard to talk about sex? In this episode, host Katie Williams speaks with sex-positive therapist and founder of The Pleasure Centre, Aleks Trkulja, about how to get better at talking about sex with our partners and friends. They discuss: What sex actually is (it's probably not what you think!) Why we're so scared to talk about it How to open up to a partner about what you like and don't like What we can do to make our partners more comfortable talking to us about sex How to talk to your friends about sex if you're the only queer person in your friendship group Follow Aleks on Instagram at @_thepleasurecentre This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Sex With Emily Book: Setting Boundaries - Rebecca Ray Netflix: Sex Education Aleks recommends: Podcast: 'Getting through with...Sex Therapist Aleks Trkulja' from Conversations With Kath Book: Come As You Are: The Surprising New Science That Will Transform Your Sex LifeBook by Emily Nagoski Netflix: The Principles Of Pleasure If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

We all wanna fit more into our days. But how do you actually get it all done? In this Better For It advice episode, Katie offers three tips for becoming more productive so you can relax more and stress less. 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 show up as the best version of yourself in your work life and your personal life, you need to create boundaries between the two. Creating boundaries can be easy. But actually living by those boundaries is the challenge. In this episode, host Katie Williams speaks with Head of Marketing & Communications at Vanity Group, Naomi Rheinberger, about creating work-life balance and actually sticking to it. They discuss: What work-life balance actually means Warning signs that your work and life might not be in balance How to get back on track when you fall out of a routine How to talk to your boss about creating boundaries How to stick to your boundaries even when things get busy Why sitting at your desk all day doesn't mean you're being productive Follow Naomi on Instagram at @naomi_rheinberger This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: An old episode of Better For It - 'Nailing your productivity routine' with Chad Cohen Book: The 5 Second Rule - Mel Robbins YouTube: Marie Forleo https://www.youtube.com/user/marieforleo/videos  Naomi recommends: Podcast: On Purpose with Jay Shetty Book: The Power of One - Bryce Courtenay If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.

We all love sugar. But when we eat too much, it can leave us craving more, feeling moody when we can't have it and it can wreak havoc with our skin if we're sensitive to it. But when you're in the thick of a sugar craving...how do you resist? In this Better For It advice episode, Katie offers three tips for overcoming the afternoon sugar craving. 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 eat a nourishing, balanced diet that also allows (guilt-free) treat foods? Sally O'Neil is The Fit Foodie and she believes eating a diet made up of 80% nutrient-rich foods and 20% treat foods is the key to a healthy and sustainable relationship with food. In this episode, Sally helps Katie understand how she can make flexible dieting work for her. They discuss: Using flexible dieting for fat loss vs performance gains Understanding our basal metabolic rate (BMR) and maintenance calories  How flexible dieting can get you out of a restrict and binge cycle Katie and Sally's own experiences with food obsession and restriction  The difference between flexible dieting and intuitive eating Follow Sally on Instagram at @thefitfoodieblog This is what we think you should be reading, watching & listening to this week: Katie recommends: Podcast: Plant Proof Book: How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease - Michael Greger & Gene Stone YouTube: NutritionFacts.org https://www.youtube.com/channel/UCddn8dUxYdgJz3Qr5mjADtA  Sally recommends: Book: Lose Weight Without Losing Your Mind - Graeme Tomlinson Podcast: 98 Training If you have a question you want answered on the podcast, send Katie a voice note on Instagram @katiewilliamsSee omnystudio.com/listener for privacy information.