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Speaker 1: Oh, hey, mare, thank you for listening in to this

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Speaker 1: podcast from Body and Soul called Healthy Ish. I am

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Speaker 1: Felicity Holly. If you're a sucker for health and wellness trends,

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Speaker 1: you'll love this chat. And hey, of course you are

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Speaker 1: listen to healthy Ish. We love a trend on this podcast.

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Speaker 1: Katie Williams is a former athlete, content creator, fitness trainer,

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Speaker 1: and holds a Bachelor of Sports and Exercise Management.

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Speaker 2: And today she.

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Speaker 1: Shares all the weird and wonderful things she's done to

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Speaker 1: improve her health and wellbeing, including the ones that actually work.

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Speaker 1: Also actually listening to extra Healthy Ish, where we're celebrating

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Speaker 1: Pride Month and Katie shares her inspiring story of exploring

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Speaker 1: her sexuality. You can grab that wherever you get your podcasts.

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Speaker 2: Katie, welcome to Healthy Ish.

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Speaker 3: Thank you so much. Then, a long time.

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Speaker 1: Why has it taken so long for you to get

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Speaker 1: in this seat over here? I'm actually surprised.

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Speaker 4: Here.

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Speaker 2: I'm like, why have we got you on sooner?

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Speaker 4: I think it's been ten years since I saw you last,

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Speaker 4: even though I do keep up with your life.

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Speaker 3: And see everything online.

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Speaker 4: Yeah, and you've interviewed friends of mine, But yeah, I

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Speaker 4: think it's been ten years.

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Speaker 2: Yeah, I think it was last time.

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Speaker 1: I was actually on the red carpet at a women's

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Speaker 1: health event, maybe the I Support Women in Sport event.

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Speaker 3: Yeah, I think last twenty one.

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Speaker 4: I remember bringing my brother as a date and then

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Speaker 4: in the car, he was like, hey, you've ever written

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Speaker 4: like an acceptance speech?

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Speaker 3: And I was like, I'm not going to win like

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Speaker 3: Toby Stupid.

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Speaker 2: Did you win?

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Speaker 3: Yeah?

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Speaker 4: I didn't win the big one I want. Yeah, but

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Speaker 4: I was thinking I'm not going to win like Debbie Silly.

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Speaker 4: He was like, you should probably write your speech, and

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Speaker 4: I sat in the car and quickly wrote it.

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Speaker 3: And then you guys called my name out and I

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Speaker 3: was like, oh my god, you passed syndrome like it

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Speaker 3: as fine as still growing out of it.

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Speaker 1: I want to talk to you about well, since then,

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Speaker 1: you've been on this health and wellness Dare I say journey?

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Speaker 1: I hate that word? But what other word do you say?

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Speaker 3: I don't know, like adventure? Adventure?

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Speaker 2: Yeah, that's better.

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Speaker 1: I feel like I watched you on social and I

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Speaker 1: feel like you tried everything. You are the perfect person

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Speaker 1: to quiz about what works and what talk us through.

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Speaker 1: So maybe some of the crazy shit that you've done well.

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Speaker 4: We're talking before about my old podcast or my podcast

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Speaker 4: that's still going. But I'm on a break from which

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Speaker 4: is called better for It. And I used to do

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Speaker 4: all these challenges every two weeks, where I'd quit coffee,

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Speaker 4: go vegan, track my sleep, track my calories fast, I

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Speaker 4: would do like all of the trends. I guess where

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Speaker 4: I'm at now is not the trends, but the things

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Speaker 4: that have lasted for me. One is tracking my sleep,

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Speaker 4: which is massive. I've been using the Woop band, which

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Speaker 4: I've become obsessed with. Like I've always been obsessed with data,

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Speaker 4: being an athlete, looking at your times and tracking everything.

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Speaker 4: Now I have this little intuitive device that tells me

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Speaker 4: if I'm recovered properly, it tells me my strain, it

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Speaker 4: gives me a sleep score, and I feel like now

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Speaker 4: the woop band has made my training more intuitive, which

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Speaker 4: is amazing. The other things I do, which are probably

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Speaker 4: like not trends, but things that I love to do.

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Speaker 4: Breath work, So I'll do breathwork in the morning, or

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Speaker 4: if I'm struggling to sleep, I'll do breathwork.

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Speaker 2: What does that look like?

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Speaker 4: There's a few different types that I do A new

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Speaker 4: one that I've been doing. It's not new, but a

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Speaker 4: new one that I've been doing is the nasal breathing

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Speaker 4: from each nose.

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Speaker 2: Like from each nostril and may drill.

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Speaker 3: Yeah, that one, that's a better way to call it.

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Speaker 2: I do that too.

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Speaker 1: With for anxiety, you are talking to a fellow like obsessed,

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Speaker 1: a health and wellness person who's tried everything.

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Speaker 3: So when do you do it?

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Speaker 1: The attention well in my yoga class predominantly, but I

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Speaker 1: need to get on it more.

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Speaker 3: Yes, it's really good, o bait. It's the best.

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Speaker 4: The other thing I love to do with breath work

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Speaker 4: is the physiological side by doctor Andrew Huberman, which is

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Speaker 4: a double inhale exhale, and I do that. I'd never

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Speaker 4: do that at night because that kind of like upregulates

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Speaker 4: your nervous system and kind of you know, flushes you

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Speaker 4: with oxygen and kind of gets you going.

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Speaker 3: So I like to do that in the morning.

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Speaker 4: And then a really good go to breathwork for just

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Speaker 4: general anxiety or trying to calm your body is the

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Speaker 4: four seven eight, So you breathe in for four, you

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Speaker 4: hold for seven, and then you exhal for eight. So

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Speaker 4: if you're trying to bring more oxygenship.

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Speaker 2: That one that's a really good way.

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Speaker 3: Yeah, I like that one definitely.

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Speaker 4: What about these IV drips, Yeah, I do them as well.

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Speaker 4: I kind of do lots of things. How you fit

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Speaker 4: all this in? I work myself. The IV drips are amazing.

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Speaker 4: I do high dose vitamin C. I was doing a

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Speaker 4: lot of high dose vitamin C around like when the

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Speaker 4: lockdowns were over, is when we sort of came back

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Speaker 4: to the real world.

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Speaker 3: We won't exposed any germs, so all.

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Speaker 4: Of us kind of had suppressed immunity from lots of things.

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Speaker 4: And for me, the high dose vitamin C and zinc

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Speaker 4: was really good. And you can also get IV drops

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Speaker 4: like gluteth ion and other supplements, but you don't just

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Speaker 4: kind of roguely do an IV drop. I get a

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Speaker 4: blood test and see what's going on. I wouldn't just inject. Yes, yeah, yeah,

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Speaker 4: and I do that with a doctor. Yeah that's important

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Speaker 4: for clearing that up.

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Speaker 2: Thank you.

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Speaker 1: Well, what about you maybe tell us about your diet

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Speaker 1: a bit.

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Speaker 2: You know, nutrition, you're a pro nutrition.

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Speaker 4: I have changed my diet many times, and I think

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Speaker 4: where I've landed is like I'm pescatarian now. And most

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Speaker 4: of my diet is whole foods. The animal product that

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Speaker 4: I have. The only animal products that I have now eggs,

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Speaker 4: Like I don't know the best quality eggs you can get.

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Speaker 4: I try to and then I do bone broth as well.

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Speaker 4: And one thing that I do that's a bit wacky

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Speaker 4: is I have colosterrum. So I have colostrum on an

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Speaker 4: empty stomach in the morning. It tablet form no in

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Speaker 4: a powder form.

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Speaker 1: Okay, Yeah, we've spoken about colostro on the podcast. I

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Speaker 1: mean there's all these emerging evidence and there are question

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Speaker 1: marks over it because I don't know is it approved

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Speaker 1: to sell in Australia.

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Speaker 2: There's just there's a.

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Speaker 3: Lot of things that are DGA that that work really well.

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Speaker 1: Yeah, let's talk about your mental health. How do you

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Speaker 1: keep that in check? What do your habits around around this.

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Speaker 4: I've struggled with my mental health a lot lately, and

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Speaker 4: the things that I've been doing that have helped me.

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Speaker 4: I've started doing meditating again, even if it's just two minutes,

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Speaker 4: like because the idea of sitting down for like fifteen

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Speaker 4: minutes that gives me anxiety. So I'll meditate after I've exercised.

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Speaker 4: I'll never try and sit down and meditate if I'm

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Speaker 4: feeling like I've got this energy in my body. If

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Speaker 4: I'm feeling anxious at the time, I will jump in

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Speaker 4: a cold shower. I will do some breath work for

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Speaker 4: seven eight. I will One thing I do when I'm

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Speaker 4: meditating if I'm struggling with lots of thoughts is I'll

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Speaker 4: say the words let go, So I'll breathe in let

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Speaker 4: and I'll say go with the exl Morning Page is

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Speaker 4: a really good one. So it's a form of journaling

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Speaker 4: where you actually just brain dumb. The journaling that I

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Speaker 4: like to do is from a journal called the Five

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Speaker 4: Minute Journal.

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Speaker 3: I don't know if you've heard of it.

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Speaker 2: It's the book.

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Speaker 4: Yeah, my husband has it. It's amazing. It's the most basic,

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Speaker 4: simple way to journal. It asks you three questions. The

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Speaker 4: first one is three things are greatful? For what would

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Speaker 4: make today great? And an affirmation. So that's like a

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Speaker 4: really easy way to start journaling for me. Sometimes I'll

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Speaker 4: journal on what's on my mind and I'll ask myself

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Speaker 4: can I solve this? Or like, is this solvable? So

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Speaker 4: many of my fears and anxieties are so solvable. I

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Speaker 4: actually just need to like get out of the house,

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Speaker 4: go for a walk, clear my head, come back, and

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Speaker 4: I'm all good. So moving my body and moving through

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Speaker 4: the energy is a massive thing.

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Speaker 3: And therapy therapy has been great.

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Speaker 1: We'll talk more about therapy and extra healthish, but it's

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Speaker 1: interesting in your answers, you know, we talk about all

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Speaker 1: these weird and wonderful wellness trends like ivy drips and

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Speaker 1: you know whatever. But the single most important well for me,

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Speaker 1: the most important thing I can do for my health

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Speaker 1: is go for walk one hundred percent, and it is

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Speaker 1: the most basic thing. It's not sexy, it's not trendy. No,

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Speaker 1: it's not a headline grabber. But how amazing is that.

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Speaker 3: It doesn't have to be.

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Speaker 1: Though.

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Speaker 4: All the basics managing your stress, your hydration, your sleep,

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Speaker 4: your movement, all the basics are the things that we

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Speaker 4: should be focusing on before we add on the sexy additives.

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Speaker 2: Yeah, so is there any sexy additive that you like?

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Speaker 2: Live by.

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Speaker 4: One thing that's very good for sleep and for focus

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Speaker 4: is sun gazing, which is early morning sun exposure, which

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Speaker 4: is also doctor Andrew Huberman. I haven't been doing that

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Speaker 4: as much as I like to, but I know that

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Speaker 4: really helps my circadian rhythm. It wakes me up in

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Speaker 4: the morning because it helps produce cortisol and then it

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Speaker 4: also helps produce melatonin. So when you are getting ready

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Speaker 4: for sleep at night, you've had the sun exposure and

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Speaker 4: your body is in a better sleep wake cycle.

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Speaker 3: So sungazing is really great.

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Speaker 2: Sun gazing a bit hard in winter, I know. Not

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Speaker 2: sunny every day, isn't it.

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Speaker 4: I know, but you only need two minutes in the morning,

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Speaker 4: two to ten minutes. So even if you're walking outside

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Speaker 4: barefoot's amazing.

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Speaker 3: If you can put your.

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Speaker 4: Feet on grass and look out. Like I said, I

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Speaker 4: don't do this stuff every day. You've got to be flexible,

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Speaker 4: but that's something that really helps. And not drinking coffee

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Speaker 4: after lunchtime. I know that's so lame, but that helps

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Speaker 4: mell so much with my sleep because like I'm such

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Speaker 4: a coffee at eat and I love the stimulants, but

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Speaker 4: it does not help, like none of it helps.

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Speaker 2: I'm with you, Katie, thank you for coming on healthy Ish.

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Speaker 3: Thank you.

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Speaker 2: What have you tried?

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Speaker 1: Have you tried all of the above, or perhaps you've

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Speaker 1: tried something even weird. I mean I've done some weird

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Speaker 1: shit too. It's fun, it's fun trying all this stuff,

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Speaker 1: isn't it? And then you just well hang on to

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Speaker 1: the things at work and let go of the things

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Speaker 1: that don't anyway, Please rate and review this podcast if

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Speaker 1: you get a chance. Also, you can subscribe, share this

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Speaker 1: set with a friend. Anything else, head to body andsoul

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Speaker 1: dot com dot you for us on socials, grab our

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Speaker 1: print edition, which is out in your local Sunday paper,

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Speaker 1: and until tomorrow, stay healthy ish