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

Guess who's back, back again? ;) This ep is a catch up, a candid chat about EVERYTHING that I've been thinking about since sharing my story on ig and it going bananas AND an overdue pep-talk from your bestie.

Because seriously, fear of judgement? in the bin - and my friend, it is time to pick back up the pen and become the author of your own life again.

PLUS - we're talking all that's coming on the podcast and in my brand new membership!

We chat:

• how I ghosted my own podcast and why
• feelings since sharing my story and it blowing up
• the mantra I hold onto to take back control with hard things life throws you
• why fear of judgement needs to stop holding you back and why nobody further down the road than you is judging
• taking one step at a time in the direction of your dreams
• drawing a line in the sand and taking your power back
• what's coming next

Join my new substack membership here >>

Read the instagram post that went crazy here >>

Follow Em on instagram: @saltandwhistle

Follow the Podcast on instagram: @daretothrivepodcast

Turning 31 has me feeling way more relaxed than when I hit 30—no more freaking out, just embracing the process. In this episode, I’m catching you up on life, reflecting on the pressure we put on ourselves to have it all figured out, and diving into the truth that everybody starts somewhere.

If you've ever felt stuck, scared to start, or like you're behind in life, this is your reminder that no one begins as an expert. Every big success story had a messy "Day 1," and the only way forward is to take that first step.

In this episode, we cover:
✨ Letting go of the pressure to have it all figured out
✨ Why fear of being a beginner holds so many people back
✨ The mindset shift that makes starting easier
✨ Famous examples of people who started with nothing
✨ Why just starting is more important than waiting for the perfect moment

No matter what you're working toward—whether it's a new career, a creative project, or just a new chapter in life—this episode is here to remind you that you don’t need to be ready. You just need to begin.

🎧 Hit play and let’s talk about it.

Let’s Connect!
📲 Follow me on Instagram: @saltandwhistle
💬 Share your thoughts: DM me & tell me about your Day 1 moment!

Follow Katie on Instagram:@fromwifetowidowtomum

In this deeply moving episode, Em sits down with Katie Thompson for an unfiltered conversation about love, loss, and resilience. Katie had just married the love of her life, Tim, and was pregnant with their first child when tragedy struck—Tim was killed in a shark attack while surfing.

Katie opens up about that devastating day, the overwhelming grief that followed, and the complexities of navigating widowhood while raising their daughter, Elka. She shares the harrowing experience of identifying Tim’s body, the conflicting emotions she feels toward sharks, and how she explains his death to their little girl.

We dive into the raw reality of grief—the layers of loss, the pressure to stay strong, and the unexpected ways people cope. Katie reflects on preserving Tim’s memory, finding joy amid heartache, and her mission to support other widows while building a beautiful life for herself and Elka.

This is a conversation about love that never fades, grief that never truly ends, and the courage it takes to keep moving forward.

Takeaways:

• The love story of Katie and Tim before tragedy struck
• The painful process of identifying Tim’s body and processing the unthinkable
• How Katie explains Tim’s death to their daughter and navigates life as a widow
• The emotional complexities of grief—its layers, logistics, and lifelong impact
• Why practical tasks can become coping mechanisms in the aftermath of loss
• The importance of preserving memories and finding meaning after tragedy
• How to truly support someone who is grieving—beyond just words

This episode is a must-listen for anyone who has experienced loss, supports someone in grief, or simply wants to hear a story of extraordinary strength and love.

LINKS:

@saltandwhistle

www.saltandwhistle.com

WE'RE BACK! In the first episode of season 2, Em dives into a personal experience that changed the way she approaches both running and life: collapsing 400 meters from the finish line of a race.

While it felt like a setback, it became a powerful lesson in resilience, failure, and avoiding the comparison trap. Em shares how this experience led her to reevaluate her goals for 2025 and shift her mindset.

Em explores the impact of failure—how it’s often seen as a setback, but can actually be the catalyst for growth. She shares insights on how she used this moment to fuel her goals, focusing on resilience, staying true to your own journey, and not getting caught up in what others are doing.

You’ll learn:

• How failure can reshape your goals and drive you forward
• The importance of resilience when facing challenges
• Why the comparison trap can hinder progress and how to avoid it
• How to set meaningful, authentic goals for 2025

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Tune in for inspiration, perspective shifts, and strategies to harness failure as a tool for success in the year ahead.

Links:

Join - THE YOUR YEAR PROJECT

⁠FREE GRATITUDE GUIDE & EMAIL CLUB⁠ In this episode Em chats all things burnout and overwhelm in a candid conversation about her own experience and how to see the warning signs that might indicate you're on the way there.

Em highlights the need to tune in to your own alarm bells that might indicate you need to pump the brakes a bit, rather than the accelerator and explains how we think burnout comes out of nowhere but it truly builds over time. Ultimately, she reminds us that taking care of ourselves allows us to reach our goals and live a happier, more fulfilling life.

Keywords: overwhelm, burnout, warning signs, slowing down, self-care, nurturing, cues, preventative action, goals, fulfillment

Takeaways;

• Recognise the warning signs of overwhelm and burnout
• Nurture the relationship with yourself and prioritise self-care
• Pay attention to your own cues and take preventative action
• Avoiding burnout allows you to reach your goals and live a happier life

@daretothrivepodcast

@saltandwhistle