DARE TO THRIVE

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 goodLiv’s personal wake-up calls and how she rebuilt her health from burnoutCreating flexible morning routines that energise rather than drain youPractical tools for stress, nervous system regulation, and groundingHow to tell if your workouts are helping or harming your bodyWhy Liv believes we need to reframe discipline into devotion - and how that simple shift can transform your health and your lifeUsing practical tools like grounding and breathwork to stay present and regulate your nervous systemThe worst wellness advice Liv's been givenThis 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 HEREFollow Liv on Instagram: @oliviajuddsmith_Em's Instagram: @saltandwhistlePodcast 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 didWhy 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 dipsCold plunge & sauna - how I actually use them and why they've changed the game for meThe simple daily mantra that keeps me grounded and in full trustThe “little luxuries” that make a big difference in managing stress & properly leaning into self-careIf 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 extraGet more writings & quotes on substack Follow Em on Instagram: @saltandwhistleFollow 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 scratchTurning doubt and dismissive comments into unstoppable motivationThe grit it takes to push through unexpected challenges (hello, broken bike seat!)Why celebrating wins - and losses - differently can change your mindsetThe power of consistent small wins to build unshakable beliefCoaching, community, and inspiring others to push their own limitsBuilding resilience, pushing comfort zones and self-trustLinks:Follow Megan on Instagram: @soulfullygingerFollow Em on Instagram: @saltandwhistleFollow 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 whyfeelings since sharing my story and it blowing upthe mantra I hold onto to take back control with hard things life throws youwhy fear of judgement needs to stop holding you back and why nobody further down the road than you is judgingtaking one step at a time in the direction of your dreamsdrawing a line in the sand and taking your power backwhat's coming nextJoin my new substack membership here >>Read the instagram post that went crazy here >>Follow Em on instagram: @saltandwhistleFollow 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 momentNo 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:@fromwifetowidowtomumIn 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 struckThe painful process of identifying Tim’s body and processing the unthinkableHow Katie explains Tim’s death to their daughter and navigates life as a widowThe emotional complexities of grief—its layers, logistics, and lifelong impactWhy practical tasks can become coping mechanisms in the aftermath of lossThe importance of preserving memories and finding meaning after tragedyHow to truly support someone who is grieving—beyond just wordsThis 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:@saltandwhistlewww.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 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

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 www.kirstenmorrison.co Socials: Kirsten @kirstenmorrison.co Em @saltandwhistle @daretothrivepodcast Key Takeaways: Human Design is a combination of various modalities and serves as a soul blueprint and user manual for our human experience. There are five energy types in Human Design: Manifestors, Generators, Manifesting Generators, Projectors, and Reflectors. Each energy type has a unique strategy and signature state that guides their decision-making and interaction with the world. Understanding your energy type and following your strategy can lead to a more aligned and fulfilling life. Human Design offers a deep exploration of our individuality and unique gifts beyond the surface-level characteristics of our energy type. Understanding human design provides a base level understanding of one's energy type, authority, and profile. Diving deeper into human design reveals one's gifts, purpose, values, and hidden talents. Working with a human design practitioner can provide a comprehensive understanding of how one's design applies to their life and career. Human design can help individuals make decisions, embrace their uniqueness, and lead a revolution in their chosen field. Human design offers insights into one's environment, creativity, and personal growth. 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: Apply the same level of care and intention to the future as you do to the past. Consider the cost of staying where you are versus the cost of pursuing your dreams. Choose the hard things that align with your goals and aspirations. Every moment is an opportunity to make intentional choices. Follow On Socials: @daretothrivepodcast @saltandwhistle FREE GRATITUDE GUIDE

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: Ever feel like you're on a hamster wheel of goals and the finish line just keeps moving or things never quite feel how you'd imagined when you arrive? Em gets real about the problem with tying our happiness to goals and why it leads to a never-ending cycle of dissatisfaction. Em shares a real life example of how not being present means we miss out on the joy in some of life's most magical moments Let's talk wins! Em dishes out some serious wisdom on why celebrating our wins—big or small—is so darn important. Spoiler alert: it's all about cultivating gratitude and finding joy in the little things. Ready to get your zen on? Em drops some practical tips for fostering moments of presence in our everyday lives. From journaling to meditation to gratitude practices, there's something for everyone to try on their journey to joy. Key Takeaways: Happiness shouldn't be a moving target tied to our goals—let's break free from the cycle of dissatisfaction and learn to find joy right where we are. Being present in the moment is the secret sauce to living our best lives! 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: @daretothrivepodcast @saltandwhistle

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: Creating a routine that works for You: Curate your morning routine to suit your individual preferences, lifestyle and needs. Less is best: Don't jump into a 15 step morning routine. Begin by incorporating small habits into your routine and gradually build upon them over time. Habit Stacking: Utilise the strategy of habit stacking to integrate new activities into your morning with less resistance and more success. The importance of your nighttime routine: Set yourself up for success the night before. @saltandwhistle @daretothrivepodcast www.saltandwhistle.com

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: Take the time to acknowledge and celebrate your own milestones and achievements. Don't rely on external validation to determine the significance of your accomplishments. Schedule future celebrations to prioritize self-celebration and make it a regular practice. Pause and enjoy the mountaintop moments in life, appreciating the journey and the hard work that led to them.

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: Don't be afraid to try something new, even if you don't have all the answers or qualifications. Being real and relatable on social media can create a strong and supportive community. Overcoming imposter syndrome is crucial for personal and professional growth. Small steps towards positive change can lead to significant improvements in health and well-being. Follow Nabula @supermarket.swap Podcast Instagram: @daretothrivepodcast Em's Instagram: @saltandwhistle Free Gratitude Guide

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: Define success and happiness on your own terms, not based on external expectations. Appreciate the life you're living and focus on abundance rather than lack. Accept the decisions you've made and embrace the present moment. Define life by your own standards and pace. Book recommendation: The Midnight Library by Matt Haig @daretothrivepodcast @saltandwhistle FREE GRATITUDE GUIDE <<<

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 Self-doubt is a common experience and not exclusive to any individual. Successful people also experience self-doubt. Self-doubt is a learned behavior that can be unlearned. Tools to adjust the volume of self-doubt include recognizing self-doubt in others and creating a list of personal evidence. Taking positive actions can help build trust in oneself and counter self-doubt. @daretothrivepodcast @saltandwhistle >>>> Join the PROJECT YOU WAITLIST Here <<<< The Cut Article

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: Ask for help when you need it and be willing to offer help to others. Vulnerability is not a weakness; it is a strength that deepens relationships. Choose to focus on the positive and look for evidence of good things in your life. Prioritize your health and well-being; self-care is not selfish. Surround yourself with a supportive network of people who uplift and inspire you. Trust your gut instincts and intuition; they are powerful guides. Take chances and step out of your comfort zone; growth happens outside of familiarity. Stepping out of your comfort zone can lead to personal growth and new experiences. Don't wait for the perfect time to start something, the best day to start is now. Your mind will create excuses to stay where you are, but the most powerful thing you can do is move forward anyway. Take time to reflect on the lessons you have learned and use them to shape your life. @daretothrivepodcast @saltandwhistle Podcast recommendation: Oprah's Supersoul conversations

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: Take small, manageable steps towards your goals to avoid feeling overwhelmed. Use the Seven Levels Deep exercise to discover your deeper motivation and anchor yourself to your vision. Consistently showing up and building trust with yourself is more important than achieving immediate results. Embrace being a beginner and be okay with making mistakes as you pursue something new. Remember that your vision is unique to you and is meant for you to pursue. Links: Podcast Instagram: @daretothrivepodcast Em's Instagram: @saltandwhistle Free Gratitude Guide

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 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.TakeawaysSurrendering and detaching from the need to have immediate answers can lead to a more solution-oriented mindset.Patience is crucial when facing challenges, as uncertainty and waiting are often part of the process.Finding a new perspective and asking why a challenge is showing up can help shift one's mindset.Validating emotions and reflecting on past challenges can provide evidence of resilience and strength.Implementing mindset shifts requires commitment and practice.Choosing the meaning of moments and writing one's own narrative empowers individuals to navigate challenges and grow.Em's Instagram: @saltandwhistlePodcast Instagram: @daretothrivepodcast