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

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. ❤️