SWIISH: Wellness Unlocked

 Join host Sally Obermeder for a solo episode all about manifestation and goal setting – the practice she says has transformed her life more than anything else.From identifying what you truly want (not what you “should” want) to creating an evidence jar for your wins, Sally walks you through her exact process – step by step.✓ Why manifestation & goal setting aren’t just for January 1 – and how Sally uses them every single day✓ How to get radically honest about what you actually want (beyond family expectations, society and “shoulds”)✓ Future-you identity work – habits, boundaries and standards the “next-level you” holds✓ Limiting beliefs: how to spot them, whose voice they really are, and how they quietly cap your success✓ Why writing it down changes everything – and how one cheap notebook has tracked years of goals✓ The “year in review” brain dump: what didn’t work, what did, and what that reveals about what you want next✓ Building a vision for your life across key areas: body, family, relationships, marriage, work, money & home✓ Getting specific with goals – revenue, partnerships, routines, feelings – instead of vague “be happier” wishes✓ Why goals often repeat for years – and how that helps you see what’s really going on underneath✓ The difference between setting goals and actually achieving them: aligned action (no one is coming to save you)✓ Dealing with “failed” goals, timelines that blow out, and when it’s time to cross a goal out and move on✓ Asking the universe for signs (rarely), building inner certainty, and staying the course when it’s hard✓ The “evidence jar” – tracking every little manifestation so you don’t forget how powerful you are✓ Gratitude as fuel: holding deep appreciation for now and big dreams for more at the same time✓ How Sally manifested her TV career and SWIISH’s expansion into the UK (Boots & Health) over years, not weeksWhether you’re brand new to manifestation or ready to refine your process, this episode gives you a clear, practical way to dream bigger – and then actually move towards it.Mentioned Practices & Ideas✓ Honesty check-in – asking, “If no one was watching, what would I truly want?”✓ Future self journaling – exploring: What does future-me tolerate? How does she behave? What are her standards?✓ Limiting belief list – writing beliefs like “I’m too old” or “I’ll never meet the right person” so you can see them clearly✓ One dedicated goal book – using the same notebook year after year to see which goals keep repeating✓ Yearly brain dump – “What didn’t work?” and “What did work?” across life: health, family, money, relationships, work, home✓ Life categories spread – separate pages for: body, family, relationships, marriage, work, money, home & lifestyle✓ Feeling your goals – visualising the moment (e.g. seeing SWIISH on a shelf) and anchoring that giddy feeling into your writing✓ Daily/weekly review – keeping goals in front of you (not buried in a drawer) via your notebook and a notes list on your phone✓ Evidence Jar – writing every manifestation “win” on a tiny note and dropping it into a cup/jar to revisit when doubt creeps in✓ Aligned action – making sure your behaviour and effort actually match the scale of what you’re asking for✓ Releasing misaligned goals – giving yourself permission to cross out goals that no longer fit and choose new ones✓ Gratitude ritual – first and last thought of the day: “Thank you for letting me live to see another day”SWIISHShop wellness, beauty & lifestyle:https://www.swiish.com/FOLLOW⁠https://www.instagram.com/swiish/⁠⁠https://www.instagram.com/sallyobermeder⁠⁠https://www.instagram.com/maha_corbett⁠

Join hosts Sally Obermeder and Maha Corbett with special guest Sarah Di Lorenzo – clinical nutritionist and bestselling author – as they break down everything you actually need to know about protein: how much you really need, what happens when you overdo it, and how to hit your targets without falling for marketing hype.From menopausal muscle loss to protein popcorn and “black label” supermarket products, this convo is science-led, practical and super real-life.What we get into✓ Why Sarah wrote an entire book on protein – and the confusion she kept seeing in clinic✓ The rise of “high protein everything” – milks, yoghurts, bars, chips & popcorn✓ Protein myths: more isn’t always better, and why loading up can backfire✓ How protein really supports the body – hormones, mood, immunity, energy, muscle, repair & more✓ The link between protein, satiety, “food noise” and sustainable weight loss✓ Keto, carb demonisation & why a high-protein, lower-carb approach can work (with caveats)✓ Ideal protein ranges – why it’s based on body weight, age, activity & life stage✓ Sarcopenia & ageing – what happens to muscle as we get older and why protein becomes non-negotiable✓ What too much protein looks like – weight gain, constipation, dehydration, gut issues & nutrient gaps✓ Acidic diets & protein load – and why greens / alkalising foods matter for long-term health✓ Animal vs plant protein – how much is in chicken, steak, tofu, legumes, yoghurt & cheese✓ Cooking, water content & why dried/aged products appear “higher” in protein✓ Why smoothies are such an easy protein vehicle (and what to sneak into them)✓ Timing your protein – spreading it across the day vs dumping it all at dinner✓ Smart protein add-ins: WPI, plant powders, tofu, nuts, seeds, nut butters & even raw egg✓ The reality behind most protein bars – sugar alcohols, artificial sweeteners & gut upset✓ Why Sarah created her own gut-friendly, monk fruit–sweetened protein bars✓ The deeper “why” behind her work – helping people get off meds, reverse disease and feel like themselves againMentioned Practices & Ideas✓ Read the back, not the front – check actual grams of protein per serve instead of trusting “high protein” labels.✓ Set a personalised protein target – use grams per kilo based on your weight, age & activity.✓ Spread protein through the day – include some at every meal and key snack (especially that 3pm crash window).✓ Balance protein with plants – load up on veggies and greens to support digestion, bones & overall health.✓ Use smoothies strategically – add protein powder, tofu, nuts, seeds and veg for a complete, easy meal.✓ Choose cleaner protein powders & bars – look for minimal ingredients, no artificial sweeteners, low sugar alcohols.✓ Start with simple swaps – upgrade snacks (yoghurt, nuts, quality bars) instead of relying on random grazing.SWIISHShop wellness, beauty & lifestyle:https://www.swiish.com/FOLLOW⁠https://www.instagram.com/swiish/⁠https://www.instagram.com/sallyobermeder⁠https://www.instagram.com/maha_corbettGuest:Sarah Di Lorenzo – Clinical nutritionist & bestselling author of a new protein-focused book.https://www.instagram.com/sarah_di_lorenzo/?hl=en

Join host Sally Obermeder and guest Dr Lila Landowski – award-winning neuroscientist and Vice President of Science & Technology Australia – as they deep-dive into the fascinating world of neuroplasticity and how to literally change your brain. ✓ What neuroplasticity is – and why it matters at every age ✓ How your thoughts, habits and routines are wiring your brain ✓ Why focus and resilience are trainable traits ✓ The scary effects of short-form content and constant phone use ✓ Brain-based strategies to boost attention and emotional control ✓ The truth about stress – when it helps and when it harms ✓ Easy ways to protect your brain and boost its performance Whether you're feeling foggy, frazzled or just want to level up mentally, this episode arms you with powerful, practical tools to reshape your brain, sharpen your mind, and take control of how you think, feel and respond – every single day. Mentioned Practices: ✓ Focussed Attention Meditation – for tuning and training focus ✓ Exercise – to create new brain cells and improve memory ✓ Mindful rest and stress modulation – to prevent brain fatigue ✓ Mistake-making – how “failure” actually boosts neuroplasticity Whether you’re 25 or 65, neuroplasticity means your brain can change – and this episode shows you exactly how to make it happen. SWIISH: https://www.swiish.com/ Use code UNLOCKED10 (T + C's apply) FOLLOW: ⁠https://www.instagram.com/swiish/⁠ ⁠https://www.instagram.com/sallyobermeder⁠ ⁠https://www.instagram.com/maha_corbett⁠ Guest: Dr Lila Landowski https://www.instagram.com/rockatscientist/ 🎧 Episode Chapters 00:00 – What is Neuroplasticity? The science behind brain rewiring 02:00 – How Your Brain Learns The role of synapses and connections 04:00 – Why Age Doesn’t Stop Brain Change 06:00 – Habits, Thought Loops & The Power of Repetition 08:00 – Training Focus and Resilience How to build mental strength 10:00 – Phones, Distraction & Deep Work Strategies 12:00 – Exercise for the Brain Why workouts boost neuroplasticity 14:00 – Good Stress vs Bad Stress When it helps – and when it hurts 16:00 – Why Mistakes Matter The science of learning through failure 18:00 – How Your Brain Changes Through Life Movement, language and emotion 21:00 – Screen Time & Kids What short-form media is doing to young brains 23:00 – Social Media, Dopamine & Mental Fatigue 25:00 – Top 3 Brain Boosters Dr Lila’s practical daily tips 28:00 – Final Thoughts Rewiring your mind, one habit at a time

Join host Maha Corbett and cold therapy expert Leah Scott as they dive deep into the science, soul, and surprising benefits of cold exposure for mental health, resilience, and wellbeing. ✓ Leah’s raw and powerful journey from rock bottom to river plunges ✓ How cold therapy impacts your nervous and cardiovascular systems ✓ The difference between cryo chambers, ice baths and cold showers ✓ Why cold exposure trains your mind as much as your body ✓ How to use cold as a tool for emotional healing and resilience ✓ Women’s health, hormones, and how your cycle affects your response ✓ Tips for beginners: how to start, how long to stay in, and what to expect ✓ Real stories of women who’ve transformed their lives through the cold ✓ The Wim Hof Method and what Leah learned as a certified instructor ✓ Why nature, breath and discomfort might be the ultimate therapy Whether you're a total newbie or already dabbling with cold showers, this episode is your invitation to explore a powerful, evidence-based practice that’s helping thousands of women calm their minds, regulate stress, and step into strength. Mentioned Products: Wim Hof Method – Breathwork + Cold Training https://www.wimhofmethod.com/ SWIISH: https://www.swiish.com/ Use code UNLOCKED10 (T + C's apply) FOLLOW: ⁠https://www.instagram.com/swiish/⁠ ⁠https://www.instagram.com/sallyobermeder⁠ ⁠https://www.instagram.com/maha_corbett⁠ GUEST: Leah Scott – Cold Therapy Coach https://www.leahscott.net/ 🎧 Episode Chapters 00:00 – From Rock Bottom to River Baths: Leah’s life-changing first plunge 01:30 – What Cold Therapy Actually Does: Nervous system, breath, mindset 03:00 – The Mental Game: Fear, anticipation and building resilience 05:00 – How to Start: Showers, tubs and intuitive cold training 06:30 – Why Women Respond Differently: Hormones, Cycle & Seasons 08:30 – Leah’s Personal Story: Divorce, anxiety, and finding strength in the snow 10:00 – Becoming a Wim Hof Instructor: Passion, training & purpose 12:00 – Cardiovascular Benefits: Blood flow, circulation and organ health 13:30 – Ice Bath Myths: How long, how often, and who should avoid it 15:00 – Real Life Transformation: A powerful story of mindset shift on the mountain 17:30 – Cold, Connection & Clarity: Why this work rewires the way you live

Join hosts Sally Obermeder and Maha Corbett as they open up about the real, raw, and often hidden toll of burnout. In this deeply personal episode of The Wellness Diary, they share what really led them to breaking point – and the small, powerful steps they took to heal, reset, and reclaim their joy. ✓ What burnout actually looks and feels like (and how it creeps ) ✓ The life stressors that triggered it – from work to motherhood, ageing parents and more ✓ Signs they ignored – and what they now know to look out for ✓ How scrolling, people-pleasing and perfectionism fuel the fire ✓ Why waiting for joy doesn’t work – and how to actively create it ✓ The turning points that sparked change (including a Christmas lunch epiphany) ✓ The tools they now use daily – from supplements to the “dopamine menu” ✓ Practical, relatable ways to get yourself out of the burnout spiral Whether you’re deep in the fog, feeling like you’ve lost yourself, or just running on empty – this episode will remind you that you’re not alone. With honesty, vulnerability and zero fluff, Sally and Maha talk through the burnout that almost broke them – and the feel-good habits helping them bounce back. Mentioned Products: ✓ SWIISH SUPERGREENS – For energy and gut health. ✓ Magnesium Oil – For better sleep and nervous system calm ✓ Compression Boots + Infrared Sauna – Lazy-girl recovery that works 👉 https://www.swiish.com/ use code UNLOCKED10 (T + C’s apply) FOLLOW: ⁠https://www.instagram.com/swiish/⁠ ⁠https://www.instagram.com/sallyobermeder⁠ ⁠https://www.instagram.com/maha_corbett⁠ 🎧 Episode Chapters 00:00 – The Quiet Knowing That Something’s Not Right 02:00 – Real Talk: IVF, Autism Diagnosis & Daily Stressors 06:00 – The Research Spiral: When Trying to Help Becomes Exhausting 09:00 – Juggling Everything… and Dropping Yourself 13:00 – Why It’s Not Just “Being Tired” – It’s Emotional, Mental, Physical 16:00 – The Real Housewives Pressure Cooker & Silent Implosion 22:00 – The Avoidance Pattern: Withdrawing from Friends and Fun 27:00 – Doomscrolling, Dopamine Hits & Late-Night Numbing 30:00 – Christmas Lunch Wake-Up Call: “What Was the Highlight of Your Year?” 35:00 – Creating Joy on Purpose – Not Waiting for It 37:00 – Supplements, Self-Talk & Showing Up for Yourself 40:00 – Spotting the Warning Signs Early – and Getting Back on Track 44:00 – One Small Step: Your First Move Out of the Burnout Hole

Join host Sally Obermeder and guest Camilla Thompson - nervous system expert and wellness coach - as they explore the cortisol craze and why stress is wreaking havoc on women’s health. ✓ What cortisol actually is - and why it’s not your enemy ✓ Signs and symptoms of high cortisol (and how to test for it) ✓ Simple everyday bio-hacks that regulate stress hormones ✓ Nutrition, movement, and rest strategies to calm your system ✓ Science-backed supplements and gadgets that actually work ✓ Why TikTok wellness advice can be both helpful and harmful ✓ Easy, affordable changes you can make today to feel better fast Whether you're stuck in survival mode, feeling wired but tired, or just want to level up your health, this episode arms you with the tools and insights to hack your hormones, reset your nervous system, and take your wellbeing to the next level. Mentioned Products: Ashwagandha - for adaptogenic stress support https://www.swiish.com/products/immunity-superfood-powder?_pos=1&_sid=4ae99a723&_ss=r&variant=40197765562428 Magnesium - For relaxation and sleep Activated B Vitamins – Methylated forms for maximum absorption BrainTap https://braintap.com/ Pulsetto Vagus Nerve Stimulator Device https://pulsetto.tech/ Muse Meditation Headband https://choosemuse.com/ SWIISH: https://www.swiish.com/ use code UNLOCKED10 (T + C's apply) FOLLOW: https://www.instagram.com/swiish/ https://www.instagram.com/sallyobermeder https://www.instagram.com/maha_corbett Camilla Thompson: @biohackmecoach 🎧 Episode Chapters 00:00 – Cortisol: The Hot Topic Why everyone’s talking about cortisol and why it matters more than ever. 01:30 – What Is Cortisol, Really? Camilla breaks down cortisol basics, why we need it, and how it's different to adrenaline. 03:00 – Stuck in Survival Mode The dangers of living in a constant state of “fight or flight”. 04:30 – Can You Actually Lower Stress? Daily stress, perception of pressure, and the impact of “micro” vs “macro” stress. 06:00 – Symptoms of High Cortisol What to look out for and why testing (not guessing) matters. 08:00 – What Is Biohacking? Camilla explains the concept and how everyday people can use it to take back control. 10:30 – Why We Struggle to Rest The “productive relaxation” trap, and how to build in rest that actually works. 13:00 – The Vagus Nerve & Parasympathetic Power What it is, how it works, and why it’s the gateway to calm. 15:00 – Breathwork, Cold Showers & Cortisol Hacks Simple, no-cost biohacks that reset your nervous system. 17:20 – The Cookie Analogy 🍪 Why guilt is worse than sugar, and how stress stores fat. 18:30 – Nutrition’s Role in Stress The food-cortisol connection: what to eat more (and less) of. 21:00 – Exercise, but Make It Cortisol-Friendly What workouts work with your body, not against it. 23:30 – TikTok, Trends & Wellness Overwhelm Sorting fact from fiction and the “wellness burnout” trap. 26:00 – Supplements That Work The holy trinity: Magnesium, B vitamins & Ashwagandha — and what the science says. 28:00 – Tech & Tools to Support Calm Red light therapy, brain-stim gadgets, and lazy girl meditation tools that actually help. 31:00 – Top 3 Takeaway Hacks Camilla’s go-to stress hacks you can implement today. 33:00 – The Screen Time Truth 😬 Why your phone may be spiking your stress — and what to do instead. 34:30 – Final Thoughts & Feel-Good Habits The little daily shifts that add up to a big difference in stress, sleep and well...