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 @katiewilliams See 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...

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 @katiewilliams See 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...

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 @katiewilliams See 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...

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 @katiewilliams See 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...

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 @katiewilliams See 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...

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 @katiewilliams See 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...

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 @katiewilliams See omnystudio.com/listener for privacy...

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...

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 @katiewilliams See 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...

Your morning routine can make or break your entire day. So how do you create one that fires you up and keeps you feeling productive for the rest of the day? In this Better For It advice episode, Katie offers three tips for building yourself a kick-ass morning routine. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams See omnystudio.com/listener for privacy information.

Train for your physical and mental health and the results will take care of themselves. But if you're in a rut or coming back from sickness or injury, how do you learn to fall in love with the process? In this episode, Katie speaks with strength coach, and queen of the gym, Danielle Bazergy about how to fall in love with your training. They discuss: The importance of training according to your 'why' Training for aesthetics vs performance vs health Creating small, achievable goals you can...

We need protein. It keeps us feeling full, recover better from our workouts, stabilises our blood sugar and so much more. But if you eat a plant-based diet, or you don't like the taste of red meat, it can be tricky to get in enough protein if you don't plan for it. In this Better For It advice episode, Katie offers three tips for eating more protein without eating  Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams See...

What is the one thing you don't want anyone else to know about you? That's shame. In this episode, Katie speaks with holistic health coach Ryan Rose Evans about how to identify shame and then let go of it. They discuss: What shame actually is Why most of us don't realise we have shame and how to spot it in ourselves How shame manifests physically in the body The things Katie and Ryan feel shame about How to clear shame with the support of a healer or a trusted person in your life And why...

Digestion starts when we eat food and ends when we go to the bathroom. Everything in between happens without us even realising. But you can still do your bit to make sure your digestion is working the best it can. In this Better For It advice episode, Katie offers three tips to help you digest better. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams See omnystudio.com/listener for privacy information.

If you've never been to therapy, it can be intimidating to know how or where to start. But acknowledging you need help is the first step to receiving it and getting better. In this episode, Katie speaks with registered psychologist & clinical psychotherapist, and founder of Flow State Space, Rashida Dungarwalla, to find out how to get started in therapy and how to make the most of it once you're there. They discuss: The reasons why people seek therapy (it's not just because something...

Feel less anxious, more calm and more creative. These are some of the benefits you can experience from regular meditation. But meditation is often one of the first things we sacrifice when life gets busy (and when we probably need it the most). In this Better For It advice episode, Katie offers three tips to help make meditation a habit. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams See omnystudio.com/listener for privacy information.

Our subconscious mind controls 95% of what happens in our bodies. It helps keep us alive by keeping our hearts beating and helping us digest our food. But it also controls our thoughts (the good ones and the bad ones). In this episode, Katie speaks with Kinesiology and emotional coach, Julie-Anne Kelly, to learn how our subconscious mind works and how we can use it to our advantage to live the life we want. They discuss: What the subconscious mind actually is The positive and negative...

"Drink 2 litres of water every day" - every health expert ever. We all know how important it is to drink water. But knowing it's important doesn't necessarily make it any easier, especially when the weather gets colder or you just don't like the taste. In this Better For It advice episode, Katie offers three tips for getting into the habit of drinking more water. Have a question you want answered on the podcast? Send Katie a voice note on Instagram @katiewilliams See...