Feeling like you’re doing all the right things but still bloated, exhausted, and emotional? You’re not alone...and this episode is the permission slip you didn’t know you needed.
Sally sits down with one of her real-life besties, ex-athlete and media powerhouse Katie Williams, for a brutally honest, laugh-out-loud, and deeply healing convo on what life looks like behind the scenes - when your hormones are tanked, your heart is broken, and you’re living on coffee, Biscoff and sheer willpower.
From gut issues and grief to supplement stacking and cycle syncing, this episode is a full-body exhale for any woman navigating chaos, cravings, or a complete reset.
⏰ Timestamps
[00:01:14] Katie’s “healthy girl” takeaway order (Spoiler: It’s not KFC)
[00:01:51] Why she hates early morning training (and how ADHD impacts her day)
[00:02:55] Her journaling trifecta: gratitude, diary dumping, and the “Gold Digger” planner
[00:04:39] Meditation struggles, weird morning audio habits & Marisa Peer
[00:05:53] The exact smoothie she makes every day (with 40% of her calories from macadamias 😳)
[00:08:35] Breakups & Biscoff: Katie opens up about heartbreak, survival mode & emotional eating
[00:13:03] Whole food obsession, but still smashing sugar? Here’s what that looks like
[00:20:25] The truth about Katie’s protein intake—and how it’s impacting her recovery
[00:25:34] Supplement overload? Here’s everything Katie’s taking (and what might be too much)
[00:33:38] Mold exposure, IV drips, chelation therapy, and detox support
[00:35:00] Her full sauna + ice bath protocol (and why she hates cold plunges)
[00:38:04] Periods, PMS, and the weird things that happen the week before (hello rage + cravings)
[00:43:03] High performance habits vs. high health tradeoffs: what Katie’s unlearning
[00:47:24] Why your “bad” week might still be a really good week
💥 Key Takeaways
You can eat well and still emotionally eat. That’s real life, not failure.
Supplements help but mixing too many can actually cause issues like metallic taste, gut upset, or overwhelm.
Sometimes recovery is more important than performance. Period.
Bloating, burnout, and cravings are often tied to under-eating early in the day (yep, even if you’re “eating clean”).
There’s no one-size-fits-all when it comes to hormones, healing, or hot chocolate.
💌 Resources & Mentions
Katie's instagram - https://www.instagram.com/katiewilliams/
🧠 Katie’s Podcast: Talk It Out
MiGoals Journals - https://migoals.com/
📔 Self Dom Gratitude Journals: Shop Here
💻 Work with Sally or join her coaching: www.status8020.com
If you’ve been in survival mode, this episode is a hug, a health reset, and a reminder that you’re doing better than you think. ❤️
You’ve seen him hold space for others. But what happens when the medium becomes the one in need of healing?
In this raw and unfiltered conversation, internationally recognised psychic medium David the Medium shares the surprising truth about his own wellness unraveling—and how years of ignoring his body’s signals led to burnout, weight gain, chronic fatigue, and emotional disconnection.
This episode is part live clinic session, part heart-to-heart. If you’re the one who’s always supporting others, but feel like your own health has quietly slipped through the cracks—this one’s for you.
We unpack:
• David’s real-life Day on a Plate (and what it reveals about his relationship with food)
• The protocols, diets, and supplements he turned to in desperation
• How trauma, boundaries, and nervous system dysregulation quietly took over
• Why rest isn’t always the remedy for burnout
• The science behind emotional weight and how he’s shedding it
🎧 Want more from David?
• Instagram: @davidthemedium
• Website: davidthemedium.com
💫 Ready to transform your own health?
• Join my signature program: The Status8020 Method™
• Work with me 1:1 here.
• Listen to more expert episodes via The Sally O’Neil Podcast
• Clinical-grade supplements that support nervous system balance & energy: Hivita – use code SALLY20 for a discount
In this episode, Sally is joined by Drew Harrisberg — exercise physiologist, diabetes educator, and founder of Drew’s Daily Dose — for a deep dive into how blood sugar, movement, and mindful nutrition can radically transform your body composition and overall health.
Diagnosed with Type 1 Diabetes at 22, Drew has turned his condition into a superpower, using it to refine his approach to training, eating, and living. He shares practical, science-backed tools that anyone can use — whether you’re living with diabetes or simply want to optimise your metabolism and energy.
You’ll learn:
How Drew uses insulin as a performance tool
What a plant-based day on a plate looks like for him
His favorite takeout indulgences (yep, he still has them!)
Tips to balance blood sugar without overthinking it
How stress and recovery play into physique and performance
Plus: his supplement stack, morning routine, and the key mindset shift that changed everything.
🔗 Connect with Sally O’Neil (Your Host)
💻 Nutrition Coaching
Science-backed, hormone-smart nutrition & lifestyle coaching for women 30+ ready to reclaim their hormones, energy, and body composition.
→ https://www.status8020.com
📱 Follow me on Instagram
For daily hormones, energy and body recomposition chat, behind-the-scenes and brainy nutrition tips
→ https://www.instagram.com/sallyoneil
💌 Join our FREE Community: SupportHER Circle
Hot tips, food inspo, hormone chat, podcast drops & exclusive offers
🛍️ Proudly Sponsored by Hivita
Aussie-made, clinical-grade supplements for real life and real results.
📲 Connect with Drew
Still tracking your calories and training hard—but the weight won’t budge? You’re not alone. And more importantly, you’re not broken.
In this powerhouse episode, I sit down with leading nutritionist and sports naturopath Kira Sutherland to unpack why fat loss gets harder with age—and what your hormones, metabolism, and muscle mass have to do with it.
We dive into:
✅ Why traditional calorie deficits stop working after 30
✅ The role of stress, cortisol & perimenopause on fat storage
✅ The muscle mass–metabolism connection you must understand
✅ Why so many women are under-recovering (not just overtraining)
✅ Blood testing, bone density, cycle syncing & body composition tracking tips
This episode is proudly supported by Hivita—my go-to for clinical-grade supplements designed to support your energy, hormones and immunity through every life phase. They’re Aussie-made, practitioner-trusted, and built for real women.
🎧 Tune in now to reclaim your results—and finally work with your body, not against it.
🔗 Connect with Sally O’Neil (Your Host)
💻 Nutrition Coaching
Science-backed, hormone-smart nutrition & lifestyle coaching for women 30+ ready to reclaim their hormones, energy, and body composition.
📱 Follow me on Instagram
For daily hormones, energy and body recomposition chat, behind-the-scenes and brainy nutrition tips
→ https://www.instagram.com/sallyoneil
💌 Join our FREE Community: SupportHER Circle
Hot tips, food inspo, hormone chat, podcast drops & exclusive offers
→ JOIN NOW
🧬 Connect with Kira Sutherland
🌐 Website + Programs
Nutritionist. Naturopath. Sports science queen.
Explore Kira’s ebooks, courses, and practitioner mentoring here: → https://www.kirasutherland.com.au
📸 Follow Kira on Instagram
→ https://www.instagram.com/uberhealth
🛍️ Proudly Sponsored by Hivita
Aussie-made, clinical-grade supplements for real life and real results.
In this episode of The Sally O’Neil Podcast, Sally sits down with sustainability powerhouse and founder of Banish, Lottie Dalziel, for a refreshing and relatable conversation that blends eco-friendly living with real-life nutrition. Lottie shares her daily routines, plant-based food habits, and insider tips for reducing waste—from bringing your own sushi containers to building protein-packed veggie meals. They unpack the surprising truth about microplastics in fish, the sustainability of plant milks, and how your cookware could be helping your iron levels.
It’s a deep dive into how small, intentional changes in your diet and lifestyle can benefit both your health and the planet. You’ll also hear about Lottie’s bestselling book 365+ Ways to Save the Planet and Your Money, her no-fuss hacks for plastic-free living, and how she keeps her nutrition on track as a busy entrepreneur.
🎙️ Topics we cover:
Aligning nutrition with sustainability
How to spot hidden plastics in your diet
Smart food prep tips for plant-based eaters
Protein struggles & sneaky swaps
Sustainable packaging and meal containers
Whether you’re a nutrition nerd, an eco-curious foodie, or just trying to make better choices one meal at a time, this episode is packed with real talk and practical tools to help you live well—and tread lightly.
🔗 Don’t forget to rate, review, and subscribe!
💬 Got questions for Sally or Lottie? Drop them in the comments or DM us on Instagram.
Work With Sally
Private 1:1 Coaching
Personalized nutrition and lifestyle coaching for high-achieving women.
Group Coaching & Training Programs
Join the Status 8020 community for structured support and expert guidance.
eBooks & Meal Plans
Evidence-based guides and simple, delicious meal plans to support your goals.
Instagram — @sallyoneil | @status.8020
TikTok — @sallyoneil_
Facebook — Status 8020 on Facebook
Free Calorie Calculator
Find your ideal calorie intake based on your body and goals.
Sally’s Preferred Supplements
Science-backed products for energy, performance, and recovery.
Lottie's Social Links:
Instagram: @lottiedl / @banish.au
TikTok: @lottiedalziel / @banish.auWebsite: https://banish.com.au/
If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it!
In this brutally honest and inspiring episode, Sally O’Neil sits down with her longtime best friend — elite strength coach, adventurer, and mental health advocate Alexa Towersey (aka @actionalexa) — for a no-BS nutrition consultation like you’ve never heard before.
From surviving Naked and Afraid with zero food and clothing, to maintaining a physique most 20-year-olds dream of at 45, Alexa unpacks the mindset, diet, and lifestyle that fuel her high-performance life — minus the lemon water and ice baths.
This is a deep dive into how to build physical AND emotional resilience, master your relationship with food, and finally stop obsessing over your morning routine. It's witty, vulnerable, and eye-opening — and might just change how you approach health forever.
Whether you're struggling with sleep, chasing balance, or just wondering what it really takes to look like Alexa (hint: it’s not protein shakes and hustle), this episode has you covered.
Guest: Alexa Towersey
Strength coach, mental health advocate, adventure athlete, author-in-progress
Instagram: @actionalexa
What We Cover:
Why Alexa hates morning routines and what she does instead
The real reason she ditched protein and still maintains an insane physique
What surviving 21 days on “Naked and Afraid” taught her about nutrition and mindset
Her full day on a plate (including coffee habits, Rolo bars & snacks)
How she healed insomnia, avoided gut issues, and manages perimenopause
Why resilience > perfection in your health journey
The supplements she actually takes and why (colostrum, magnesium, creatine + more)
The shocking truth about modern wellness trends and what actually works
Mentioned Products & Tips:
Magnesium Glycinate for sleep & anxiety
Creatine for muscle, brain & hormonal health
Dandelion tea for digestion
Apple with cottage cheese & PB: Alexa’s go-to snack
Rotisserie chicken as a meal prep hack
Work With Sally
Private 1:1 CoachingPersonalized nutrition and lifestyle coaching for high-achieving women.
Apply here
Group Coaching & Training ProgramsJoin the Status 8020 community for structured support and expert guidance.
Explore programs
eBooks & Meal PlansEvidence-based guides and simple, delicious meal plans to support your goals.
Browse resources
Connect With Sally
Instagram — @sallyoneil | @status.8020
TikTok — @sallyoneil_
Facebook — Status 8020 on Facebook
Free Calorie CalculatorFind your ideal calorie intake based on your body and goals.
Use the calculator
Sally’s Preferred SupplementsScience-backed products for energy, performance, and recovery.
Shop the collection
Join host Sally O'Neil and special guest Viv Conway, co-founder of Girls Get Off, for an enlightening discussion about sexual wellness and its powerful connection to stress management. This episode dives into the science-backed benefits of orgasms, exploring how they contribute to natural stress relief, improved sleep, and overall well-being.
⚠️ Content Warning: This episode contains mature content and is intended for adult audiences only. All information shared is for educational purposes.
Whether you're curious about the science of stress management or looking to enhance your overall wellness journey, this episode offers valuable insights into an often overlooked aspect of women's health.
Check out GGO right here:
https://girlsgetoff.com
Work with Sally:
Instagram: @sallyoneil
In this episode, we dive into 10 science-backed strategies for managing hangovers during the festive season. From essential hydration tips to surprising supplements like NAC and Asian pear juice, discover evidence-based approaches to minimize hangover symptoms and support your body's recovery process.
Get 10% off Switch Nutrition's HYDRATE formula using code 'SALLY10' at https://switchnutrition.com.au
Ready to transform your relationship with food and exercise? Join my science-based coaching program at www.status8020.com and become the scientist of your own body.
Follow me for daily nutrition tips and science-based content:
Remember to like, subscribe, and leave a review if you found this episode helpful!
Join nutritionist Sally O'Neil and special guest Dominique Stevens, a Masters-qualified Human Nutritionist and 8020 Community Manager, as they dive deep into the most effective supplements for women in 2025.
This comprehensive guide covers everything from essential vitamins to adaptogenic herbs, with expert insights on dosage, timing, and brand recommendations from both practitioner and over-the-counter perspectives.
In this episode, you'll discover:
✓ Top 10 science-backed supplements for women's health
✓ Detailed breakdowns of each supplement's benefits and contraindications
✓ Professional guidance on theraputic dosing and timing
✓ Trusted brand recommendations for both practitioners and consumers
✓ Important safety considerations and potential interactions
Whether you're looking to optimise your health, balance hormones, or improve energy levels, this episode provides valuable insights to help you make informed decisions about supplementation. Perfect for health-conscious women seeking evidence-based information about supplements that are worth their investment.
www.status8020.com
www.instagram.com/sallyoneil
SWITCH NUTRITION discount: Sally10
#WomensHealth #Supplements #Nutrition #Wellness #Health2025
🎄 EPISODE SUMMARY:
In this holiday special, we dive deep into navigating the social season while maintaining your health and fitness goals. Learn practical strategies for managing social events, dealing with food choices, and handling those awkward family conversations about weight and lifestyle choices. Plus, get science-backed tips for managing alcohol consumption during festivities!
Key Topics Covered:
🎁 SPECIAL OFFER:
Ready to transform your relationship with food and take control of your health journey? Join Status 8020 Coaching Program where you'll get:
👉 Click the link in the description to join Status 8020 and make this holiday season your healthiest yet!
Don't forget to like and subscribe to stay updated with more science-backed nutrition advice! 🔔
In this episode of the Sally O'Neil Podcast, we tackle the challenging topic of navigating holiday eating while maintaining your health and fitness goals. Learn 5 practical strategies to enjoy festive meals without derailing your progress:
✨ Key Topics Covered:
🎯 Perfect for anyone looking to maintain a balanced approach to nutrition during the holiday season while still enjoying festive celebrations.
Instagram @sallyoneil
TikTok @sallyoneil_
Dive deep into the fascinating world of collagen with clinical nutritionist Sally O'Neil as she unravels the science behind this vital protein and its impact on beauty, aging, and overall health.
Perfect for health enthusiasts, beauty lovers, and anyone interested in evidence-based nutrition, this comprehensive episode delivers practical insights you can implement today.
Key Topics Covered:
Whether you're a skincare enthusiast, fitness buff, or someone looking to optimize their health naturally, this episode provides actionable steps to harness the power of collagen for your wellness journey.
Let's CONNECT:
Instagram @sallyoneil
Youtube @sally_oneil
TikTok @sallyoneil_
Nutrition Coaching Programs:
👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿
Get exclusive access to Sally's viral 8020 shopping list by heading to @sallyoneil and DM'ing me GROCERY.
Lets talk STRATEGIES to deal with those chocolate cravings that de-rail you every damned month. HORMONES ARE AT PLAY!!
In this episode of the Sally O'Neil Podcast, we dive deep into the world of hormonal cravings and how to manage them effectively.
I'll explore the science behind these intense food desires, discuss practical strategies to keep them in check, and introduce the game-changing 80/20 approach to nutrition.
We'll also cover key supplements that can support hormonal balance and provide actionable steps to help you navigate your cycle with confidence.
Whether you're struggling with PMS cravings or simply looking to optimise your nutrition throughout the month, this episode is packed with valuable insights and tips you won't want to miss.
Tune in to learn how to work with your body, not against it, and find a sustainable balance that allows you to nourish yourself while still enjoying life's little indulgences.
👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿
Macro Cheat Sheet - https://status8020.com/macro-cheat-sheet
Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator
If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.
Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020 TikTok: www.tiktok.com/@thefitfoodieblog Facebook: https://www.facebook.com/status.8020
Work with Sally:
Nutrition EBooks and Meal Plans Nutrition Coaching + Training Programs
This is a live coaching call to give you an insight into our weekly coaching for 8020 Members!
Tonight is all about Binging and Overeating.
I always aim to provide simple, practical tools and tips to expedite your healthy fat loss and improving your relationship with food.
To learn more about coaching, head here.
VIP Coaching is invite only. You can DM me "READY" to see if you're a good fit over on Instagram @thefitfoodieblog.
In this episode I sit down with Women’s Hypnotherapist and 8020 VIP Nutrition Client, Tanja Mulcahy, who experienced and incredible mind and body transformation in just 8 weeks. I pick her brain about WHY my nutrition and strength coaching was so crucial for her, how she got over the dieting self-sabotage and managed her time as a busy mum of two. Connect with Tanja here: www.tanjamulcahy.com.au @tanja.mulcahy Work with Sally: *NEW* 28 Wholefoods Challenge! Nutrition EBooks and Meal Plans Group Nutrition Coaching + Training Programs Private VIP Coaching 👇🏼👇🏽👇🏿FREE DOWNLOADS 👇🏼👇🏽👇🏿 Macro Cheat Sheet Fat Loss Guide Use my FREE Calorie Calculator If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it. Connect with Sally: Instagram: @sallyoneil | @Status.8020 TikTok: www.tiktok.com/@sallyoneil_ Facebook: https://www.facebook.com/status.8020
Join me today as I walk you through a bit of a longer episode on 5 important hormones at play in the female body.
Consider this your CHEAT SHEET - grab a pen or your notes on your phone and start taking down key points for future use!
We'll chat over =
Estrogen and its role in muscle building
Growth Hormone and its role in adulthood
Testosterone in women
Progesterone and its role in appetite
Thyroid Hormones and its role in metabolism
Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator
If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5-star rating to let me know you’re enjoying it.
Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020
TikTok: www.tiktok.com/@thefitfoodieblog
Facebook: https://www.facebook.com/status.8020
Work with Sally:
Group Nutrition Coaching + Training Programs: www.status8020.com/programs
Private VIP Coaching: https://status8020.com/vip-private-coaching
Nutrition EBooks and Meal Plans: https://payhip.com/Status8020
This week on TSOP I review WHAT ON EARTH IS GOING ON with your hormones during your cycle - and how this actually impacts your appetite.
How much of it is in our heads and how much of it is genuine cravings?
Bonus: I discuss some coping strategies to navigate those INSANE hunger pang days, and just how many calories extra we actually burn during menstruation.
Let's dig in, ladies!
If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.
👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿
Macro Cheat Sheet - https://status8020.com/macro-cheat-sheet
Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator
Book recommendation: Dr Lara Briden - Period Repair Manual
Connect with Sally:
Instagram: @thefitfoodieblog | Status.8020
TikTok: www.tiktok.com/@thefitfoodieblog
Facebook: https://www.facebook.com/status.8020
Work with Sally:
Nutrition EBooks and Meal Plans: https://payhip.com/Status8020
Group Nutrition Coaching + Training Programs: www.status8020.com/programs
Private VIP Coaching: https://status8020.com/vip-private-coaching
In this episode I list oiut 8 common fat loss mistakes I see with my clients - and how to avoid them!
__________________________
👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿
Macro Cheat Sheet - https://status8020.com/macro-cheat-sheet
Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator
If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.
Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020
TikTok: www.tiktok.com/@thefitfoodieblog
Facebook: https://www.facebook.com/status.8020
Work with Sally:
Nutrition EBooks and Meal Plans: https://payhip.com/Status8020
Group Nutrition Coaching + Training Programs: www.status8020.com/programs
Private VIP Coaching: https://status8020.com/vip-private-coaching
Inspired by my clients training a wild SEVEN days a week, this one is for you. In this episode you will learn:
- How many days of recovery is optimal
- Why you shouldn't be training 7 days a week
- The two different types of recovery
- Why you should cycle recovery methods
- How much protein you need for recovery
- Why I'm not allowed near ice baths again
If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.
Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator
Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020
TikTok: www.tiktok.com/@thefitfoodieblog
Facebook: https://www.facebook.com/status.8020
Work with Sally:
Nutrition EBooks and Meal Plans https://payhip.com/Status8020
Group Nutrition Coaching + Training Programs: www.status8020.com/programs
Private VIP Coaching: https://status8020.com/vip-private-coaching