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:
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.
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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 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
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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
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:
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:
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:
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:
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;
On this episode of the podcast Em sits down with Kirsten Morrison to chat all things Human Design! They cover everything from what human design is, how it can help you find clarity and purpose in life and how it can help create confidence in your unique talents and gifts. Kirsten also gives Em a live reading of her human design chart and shares how listeners can find and explore their own human design profile.
QUICK LINKS:
Free Human Design Chart: www.kirstenmorrison.co/free-human-design-chart
Human Design Reading: https://www.kirstenmorrison.co/human-design
Socials:
Kirsten @kirstenmorrison.co
Key Takeaways:
Who is Kirsten Morrison:
Kirsten is a Human Design + Empowerment Mentor guiding purpose driven women to activate their legacy identity and be fully seen and confident in expressing their soul gifts. She is the host of the EXPRESSED. podcast, Human Design Educator, an NLP (Neuro-Linguistic Programming) Practitioner, Breathwork Facilitator and alchemises it all together to work on a mind, body and soul transformation. She stands for radical self belief, self trust, individuality and authentic expression to create the impact your soul came here to create. Kirsten’s mantra is ‘there is only one way - and that is YOUR way’ and she helps you to create a blueprint for your success that is as unique as you are.
In this episode, Em discusses the mindset shift of choosing your hard and the importance of making intentional choices in life.
She shares a powerful takeaway from a speaking event she attended and emphasizes the need to apply the same level of care and intention to the future as we do to the past.
Em highlights the finite nature of time and encourages listeners to consider the cost of staying where they are versus the cost of pursuing their dreams.
She explores the concept of fear versus regret and urges listeners to choose the hard things that align with their goals and aspirations.
Key themes: mindset shift, intentional choices, future, past, time, cost, fear, regret, dreams, goals, aspirations
Takeaways:
Follow On Socials: @daretothrivepodcast
In this episode, Em explores how always wanting "more" and never being satisfied with where we are is stealing our joy. We dive into the importance of being present and soaking up every moment and how ambition and being content with where we are can work in tandem and are not mutually exclusive.
Highlights:
Key Takeaways:
Struggle to celebrate your wins? Tune into Episode 14 of the podcast for a deep dive on why this is so important.
Ready to dive deeper with gratitude? Get Em's Free Gratitude Guide here >>
Follow along on Instagram:
In this episode Em dives into all things morning routines and how she went from someone who struggled to implement daily practices to having a foundational morning approach that serves her.
Em shares her top 4 actionable tips to creating a morning routine that helps you thrive and creates a foundation to help you personally thrive. We dive into everything from losing comparison, tuning into what suits you and your life, habit stacking and how the secret to the success of your morning routine really lies in your nighttime routine.
Key Takeaways:
Celebrate good times! C'mon! In this high vibe episode, Em is talking all things celebrating your own milestones and achievements and soaking in that mountain top moment!
She shares her personal journey and the emotional significance of reaching a recent personal milestone and how we much celebrate ourselves rather than relying on external validation. Em encourages listeners to prioritize self-celebration and offers practical suggestions for scheduling future celebrations.
Takeaways:
In this conversation, Em sits down with Nabula Brdar, founder of the Supermarket Swap app. They discuss Nabula's journey from working in magazines to becoming a mum and her journey in entrepreneur and creating the app.
They also talk about the importance of being real and relatable on social media, the power of community support, and overcoming imposter syndrome.
Nabula shares her insights on taking the leap and trying new things, as well as the value of making small steps towards positive change.
In this conversation, Nabs discusses her experience running a business and navigating imposter syndrome. She also shares her personal growth journey and the importance of prioritizing self-care and rest.
Takeaways:
Follow Nabula @supermarket.swap
Podcast Instagram: @daretothrivepodcast
Em's Instagram: @saltandwhistle
In this episode, Em discusses the universal struggle of feeling pulled into other people's expectations and the importance of defining success on your own terms and chasing your own definition of happiness.
She emphasizes the need to measure yourself against your own checklist rather than external standards and spent time considering what success means to you.
Em encourages listeners to appreciate the life they're living and focus on abundance rather than lack. She also highlights the significance of accepting the decisions you've made and living in the present moment.
Takeaways:
Book recommendation: The Midnight Library by Matt Haig
In this episode, Em discusses the common struggle of self-doubt and the inner critic. She emphasizes that self-doubt is a normal experience and not exclusive to any individual. Em explains that self-doubt is a learned behavior and gives listeners 3 tools they can implement today to take back control and lower the volume of their inner critic.
Takeaways
>>>> Join the PROJECT YOU WAITLIST Here <<<<
In this episode, Em dives into her biggest lessons in her 30 years as a celebratory birthday edition episode - and throws a few of her own stories and reflections that bought her to these takeaways in for good measure!
These lessons cover a wide range of topics, including the importance of asking for help, the power of vulnerability, the impact of perspective, the value of self-care, and the significance of following your intuition. Em emphasizes the importance of being present, prioritizing your health, and surrounding yourself with a supportive network. She also encourages listeners to take chances, step out of their comfort zones, and embrace the journey of personal growth and self-discovery.
Key Takeaways:
In this episode, Em discusses strategies for staying consistent and motivated when pursuing goals and dreams. She emphasizes the importance of taking baby steps and focusing on one step at a time rather than getting overwhelmed by the big picture.
Em also introduces an exercise that helps listeners find their why that they can then use as an anchor to stay motivated and consistent in the pursuit of their goals. Em shares her tips for not getting stuck in the imposter syndrome and self-doubt cycle and instead encourages listeners to show up as a beginner and embrace your day one.
Finally, Em reminds listeners that their vision is unique to them and encourages them to embrace it.
Takeaways:
Links:
Podcast Instagram: @daretothrivepodcast
Em's Instagram: @saltandwhistle
In this episode, Em discusses the pressure and anxiety that can arise when approaching milestones and cutoffs, particularly in relation to age. She also touches on how she's feeling approaching thirty and how anxiety and pressure can arise as we reach milestones and a new decade.
Em explores the societal programming around specific ages and the expectations that come with them. She emphasizes the importance of self-awareness and reflection, as well as staying true to one's own timeline and values. She encourages listeners to release attachment to timelines and focus on the process rather than fixating on the outcome.
Em also suggests writing a letter from a future version of oneself as a powerful exercise to gain clarity and perspective. Ultimately, she reminds listeners to embrace their own journey and trust the timing of their lives.
Podcast Instagram: @daretothrivepodcast
Em's Instagram: @saltandwhistle
Article "People search for meaning when they approach a new decade in chronological age"
In this conversation, Em chats with her friend Bridget Bennett and gives you a fly on the wall look at a coffee style chat with all the depth you know and love.
Em and Bridget discuss the importance of choosing challenges over goals and how challenges serve as opportunities for growth. They emphasize the need to view challenges as part of the journey towards achieving goals and not as setbacks. They also explore the concept of finding the purpose and lessons in challenges, even when the why is not immediately clear.
The conversation highlights the significance of sitting with discomfort and resisting the urge to compare oneself to others. They also discuss the tendency to fill in the blanks and create stories when faced with challenges, and the illusion of the highlight reel on social media.
In this conversation, Bridget and Em discuss the power of surrender and detachment, the challenge of patience, and the choice between staying in a victim mindset or growing through challenges. They emphasize the importance of finding a new perspective and validating emotions. They also encourage reflection on past challenges and the implementation of mindset shifts. Ultimately, they highlight the significance of choosing the meaning of moments and writing one's own narrative.
Takeaways
Em's Instagram: @saltandwhistle
Podcast Instagram: @daretothrivepodcast
Bridget's Instagram: @bridget__bennett
