This week I'm joined by Olivia Judd-Smith - a holistic nutritionist and women’s mentor who blends nourishment, strength training, and cycle awareness to help women feel lean, confident, and fully nourished in body and spirit.

Together we dive into:

• Why hustle culture and diet culture disconnect us from what truly feels good
• Liv’s personal wake-up calls and how she rebuilt her health from burnout
• Creating flexible morning routines that energise rather than drain you
• Practical tools for stress, nervous system regulation, and grounding
• How to tell if your workouts are helping or harming your body

• Why Liv believes we need to reframe discipline into devotion - and how that simple shift can transform your health and your life
• Using practical tools like grounding and breathwork to stay present and regulate your nervous system
• The worst wellness advice Liv's been given

This is an empowering, eye-opening conversation for anyone ready to stop ticking boxes and start building a life that feels nourishing, joyful, and good at the core.

GET MORE writing, wellness tips + tricks ON SUBSTACK HERE

Follow Liv on Instagram: @oliviajuddsmith_

Em's Instagram: @saltandwhistle

Podcast Instagram: @daretothrive

In this episode I’m sharing the real-life things I’ve changed to manage stress and nervous system dysregulation - from the super simple basics to the slightly bougie upgrades.

We get into:

• • The simple change I made to "to-do" lists to help with overwhelm, feeling like I failed and stress levels
  • Sleep - how I couldn't sleep and turned it around: we talk before bed hacks, the essential oil I use everyday and the tool I didn't think would help but did
  • Why mouth taping freaked me out at first (and why I finally gave it a go and haven't looked back)

• • The reframe around exercise that's helped with consistency & motivation dips

  • Cold plunge & sauna - how I actually use them and why they've changed the game for me

  • The simple daily mantra that keeps me grounded and in full trust

  • The “little luxuries” that make a big difference in managing stress & properly leaning into self-care

  If you’ve been feeling stretched thin, low-energy, or like your mind won’t switch off, this episode gives you a mix of practical tips and fun experiments you can try right away both the tangible, the mindset and the extra

  Get more writings & quotes on substack

  Follow Em on Instagram: @saltandwhistle

  Follow the pod on Instagram @daretothrivepodcast

  
  

  
  

On today’s episode Em sits down with Megan Hamill aka @soulfullyginger to chat all things pushing comfort zones, building resilience and proving to yourself you can do hard things.

In 2022, Megan taught herself to swim using YouTube and set out to complete a 70.3 Half Ironman. After that race, a chance conversation with a local family sparked a fire in her belly when a dad said, “You’d have to change your gender to do a full Ironman.”

Megan took that challenge head-on - not only finishing a full Ironman but also qualifying for the World Championships in Hawaii!

Since then, Megan has kept pushing boundaries: she’s pushed her dad in his wheelchair around the Dublin Marathon, completed multiple half and full marathons, and is now training for a 113km race (talk about a go-getter)

But this episode isn’t just about running or triathlons - it’s about mindset.

We dive deep into the mantras that keep Megan going and why she actively does hard things.

She shares the story of her bike seat falling off mid-Ironman and how she refused an ambulance, wanting a mechanic instead.

We talk about why she doesn’t celebrate finish lines the way you might expect, and how holding too tightly to wins can make losses feel heavier.

Megan’s journey is a masterclass in building resilience, pushing comfort zones, and creating a personal bank of proof that you are capable of so much more than you think.

If you’re ready to break mental barriers, challenge your limits, and dare to thrive, this episode is for you.

We chat about:

• Teaching yourself a new skill (like swimming) from scratch

• Turning doubt and dismissive comments into unstoppable motivation

• The grit it takes to push through unexpected challenges (hello, broken bike seat!)

• Why celebrating wins - and losses - differently can change your mindset

• The power of consistent small wins to build unshakable belief

• • Coaching, community, and inspiring others to push their own limits
  • Building resilience, pushing comfort zones and self-trust

  
  

  Links:

  Follow Megan on Instagram: @soulfullyginger

  Follow Em on Instagram: @saltandwhistle

  Follow the podcast: @daretothrivepodcast