No coffee, no phone, no connection to the outside world. Going into the Big Brother house was Katie's biggest challenge yet.  In this bonus episode host Katie Williams debriefs about her time in the Big Brother house, how her expectations compared to the reality of the competition and whether she was better for it. Follow Katie Williams on Instagram @katiewilliams. See omnystudio.com/listener for privacy information.

Better For It with Katie Williams

Taking on Big Brother

Will starting her day with a fully loaded productivity routine help Katie think, move or feel better? Katie wants to try a new productivity routine to kick start her day, feel more focussed and better manage her time & energy. Host Katie Williams speaks with business founder Chad Cohen about what goes into his productivity routine, how he fits so much into his days and how Katie can use this routine to achieve her long term goals. Follow Katie Williams on Instagram @katiewilliams. See omnystudio.com/listener for privacy information.

Nailing your productivity routine

Will learning how to do Yin yoga help Katie think, move or feel better? After avoiding Yin yoga for years, Katie wants to try it for 2 weeks to see if it helps her feel more mobile, relieve her lower back pain and force herself out of her comfort zone. Host Katie Williams speaks with yoga teacher Melissa Kitchen about the benefits of this style of yoga, the importance of leaning into uncomfortable situations and why even beginners aren't bad at yoga. See omnystudio.com/listener for privacy information.

Learning Yin yoga

Can Katie change her appetite by eating her biggest meal at breakfast and reducing her portion sizes for the rest of the day? Katie wants to experiment with a new style of eating to challenge herself, shake up her system and see how her appetite responds. Host Katie Williams speaks with Dr Nick Fuller from the University of Sydney and Interval Weight Loss about the science behind reducing portion sizes, staying full throughout the day and how Katie can maintain a social life while eating smaller meals. See omnystudio.com/listener for privacy information.

Eating from big to small

Will connecting to nature through earthing help Katie think, move or feel better? Katie wants to practice earthing every day for 2 weeks so she can start her day more mindfully, reduce stress and feel more calm. Host Katie Williams speaks with Marie Slocombe from Earthing Oz about what earthing is, how to fit a daily earthing practice into a busy schedule and how earthing can help Katie recover more quickly from the gym. See omnystudio.com/listener for privacy information.

Earthing Challenge

Can Katie live without social media for 2 weeks? After years on social media without a single day off, Katie wants to take a break from the apps to clear her mind, feel more focussed and try to break her addiction. Host Katie Williams speaks with Master of Neuroscience student Alexis Fernandez about the personalities that are most likely to become addicted to social media, what happens to our brains when we log on and how we can use our time online more productively. See omnystudio.com/listener for privacy information.

Quitting social media

Can Katie survive 2 weeks of high-intensity, low-impact ZUU training? Katie wants to try ZUU to learn a new style of bodyweight training, test her physical fitness and challenge her mental resilience. Host Katie Williams speaks with ZUU founder Nathan Helberg about how ZUU can prevent injury, why bodyweight training is so demanding and how she can rediscover her inner athlete. See omnystudio.com/listener for privacy information.

The ultimate fitness test

Can Katie beat Imposter Syndrome in 2 weeks? Katie wants to overcome Imposter Syndrome so she can feel proud of her achievements, put herself forward for new opportunities and realise her full potential. Host Katie Williams speaks with mindset coach Suzanne Mercier about what Imposter Syndrome is, how it presents differently in men and women and the steps Katie needs to take to beat (or better manage) it.  See omnystudio.com/policies/listener for privacy information.

Beating Imposter Syndrome

Will practicing minimalism for 2 weeks help Katie think, move or feel better? Katie wants to declutter her physical, emotional and digital worlds to feel less anxious, improve her mental clarity and feel more grateful. Host Katie Williams speaks with performance & lifestyle coach and minimalist Blake Worrall Thompson about the mental health benefits he’s experienced from living a minimalist lifestyle, the impact of having too many unread texts and how to be content with what you’ve got rather than always looking for more. Follow Katie Williams on Instagram @katiewilliams.

Minimalism Challenge

Will eating a high protein diet for 2 weeks help Katie think, move or feel better? Katie wants to try a high protein diet to feel fuller for longer, snack less and recover faster from her training sessions. Host Katie Williams speaks with clinical nutritionist, Bridget Hunt, about what protein does in the body, where to find it in plant-based foods and how much protein Katie should be eating each day.

Eating a high protein diet

Will practicing Wim Hof breathing for 2 weeks help Katie think, move or feel better? Katie wants to try a daily breathing practice to improve her mental clarity, increase her energy and improve her mental & physical recovery. Host Katie Williams speaks with breathwork facilitator, Tom Kerr, about the benefits of breathwork, where the Wim Hof method came from and how to do Katie can practice it safely.

Wim Hof Breathing Challenge

Will tracking her macros for 2 weeks help Katie think, move or feel better? Katie wants to keep track of her carbohydrates, protein & fat to better understand how much food she is consuming, how much energy she is burning and where the gaps are in her nutrition. Host Katie Williams speaks with evidence-based fat loss coach, Ash Lane, about how to track her macros, tracking food while eating out and how Katie can use her macros to achieve her fitness goals.

Tracking Macros Challenge

Will working on her gut health for 2 weeks help Katie think, move or feel better? Katie wants to work on her gut health so she can digest food more easily, feel less bloated and have more energy. Host Katie Williams speaks with nutritionist & dietitian Marika Day about what the gut microbiome actually is, what a healthy gut should feel like and the small steps Katie can take to improve her own gut health. Follow Katie Williams on Instagram @katiewilliams. See omnystudio.com/listener for privacy information.

Improving your gut health

Will quitting coffee for 2 weeks help Katie think, move or feel better? Katie has drunk up to four cups of coffee per day, every day, for over 10 years. She wants to quit coffee cold turkey to break her addiction to caffeine, sleep better and improve her natural energy. Host Katie Williams speaks with naturopath and nutritionist Reece Carter about the impact of caffeine on the body, what substitutes Katie is allowed to drink and how much coffee is too much. Follow Katie Williams on Instagram @katiewilliams. See omnystudio.com/listener for privacy information.

Quitting Coffee Challenge

Katie Williams is a fitness enthusiast and ex sprinter with a passion for health, wellness and self-development. She chats to real people who initiate change and influence the world around them. Along with some tips and tricks, Katie hopes to educate, inspire and encourage you to think differently, and hopefully help you uncover the secrets to living your best life. THINK. MOVE. FEEL.