SWIISH: Wellness Unlocked

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...

Join host Maha Corbett and guest Rory Warnock – breathwork coach, performance expert, and founder of Hālē – as they unpack the science of conscious breathing and why it's the ultimate tool for managing stress, boosting energy, and feeling more present. ✓ Why breathwork works – and how it differs from just “breathing deeply” ✓ The simple breathing technique proven to lower cortisol and blood pressure ✓ How to shift from “fight or flight” into rest-and-digest in seconds ✓ Mouth tape, nasal breathing & the TikTok sleep trend that’s actually legit ✓ Why breathwork outperforms meditation for reducing anxiety ✓ Boosting energy (without caffeine) using breath ✓ What to do when your mind spirals and you “can’t think your way calm” ✓ Breathwork for performance, recovery and emotional regulation ✓ Rory’s incredible story – from burnout and antidepressants to running marathons with no water, no food… and only his breath ✓ The myth of “over-oxygenation” and why less is more Whether you’re feeling wired, tired, overwhelmed or just need a powerful reset, this episode gives you science-backed tools you can use anywhere, anytime – with nothing but your breath. Mentioned Products: Supergreen Superfood Powder – For balanced energy and gut support Sleep Superfood Powder – For rest and deep sleep Mouth Tape – For optimising nasal breathing and sleep Recommended in the episode Hālē Breathwork (Spotify + Apple Music) Guided breathwork sessions created by Rory Warnock 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 Rory Warnock: https://www.instagram.com/rorywarnock_/ 🎧 Episode Chapters 00:00 – A 3hr10 Marathon on Breath Alone 01:30 – Why 5 Minutes of Breathwork Changes Everything 03:00 – Cortisol, Blood Pressure & the Science of the Exhale 06:00 – Nose vs Mouth: The Sleep Quality Game-Changer 08:00 – Breathwork for Better Performance 10:30 – Can You Really Train to Breathe Less? 12:00 – The Study That Proved a Sigh Can Reset Your Body 14:00 – Breathwork 101: What It Is (And What It’s Not) 16:00 – Using Breath as Your Anchor in Chaos 18:00 – Rory’s Story: From Antidepressants to Euphoria in One Session 20:30 – Breathwork in Australia: 2019 vs Now 22:00 – What a Class Actually Looks Like 23:30 – Nervous System 101: Regulating Stress in Adults & Kids 25:00 – The 4-6 Breath & Other Everyday Hacks 27:00 – Sleep, Smartwatches & Tracking the Difference 28:00 – Mythbusting: Why Less Breathing Is Actually More 29:30 – Breathwork for Recovery, Not Just Performance 32:00 – Proactive vs Reactive Breathing Practices 34:00 – Does Breathing Before Meals Help Digestion? 35:00 – Rory’s Top 3 Breathwork Hacks to Unlock Daily Calm 36:00 – Where to Learn More from Rory 38:00 – Rapid Fire: Myths, Must-Dos & The Power of Presence

Join hosts Sally Obermeder and Maha Corbett as they dive into the world of wellness spending – from budget-friendly hacks to splurge-worthy supplements – and unpack what’s actually worth your money. ✓ The most expensive wellness experiences we’ve tried (and whether we’d do it again) ✓ Low-cost and no-cost practices that actually make a difference ✓ The wellness tech we love – and the ones that totally flopped ✓ Our honest supplement routines (including what changed their energy and sleep) ✓ Milky Foot, infrared saunas and rage pillows – yup, we go there ✓ Cryotherapy, oxygen chambers and other unexpected game-changers ✓ How to avoid wasting money chasing trends and quick fixes ✓ Where to start if you're on a tight budget but want to feel better fast Whether you’re wellness-curious, cost-conscious, or simply tired of being sold the next big “miracle”, this episode gives you the real talk on what works, what doesn’t, and how to build a routine that feels good and fits your life. Mentioned Products: Wellness Products : SWIISH: SUPERGREEN Superfood Powder GUT FIBRE Cleansing Powder NAD+ Booster: NRC + Resveratrol Bone & Heart Health: Calcium with D3 and K2 Hair & Metabolism Support Beauty Products Milky Foot – at-home exfoliating foot mask BONCHARGE LED Face Mask – for skin rejuvenation Morpheus - at Chakra Skin SOLACE SAUNA Infrared Sauna – for detox, sleep, and relaxation Theragun – deep tissue massage gun 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

Join host Sally Obermeder as she chats with one of the world’s leading experts in habit change - Dr. Gina Cleo - about why willpower isn’t enough, how our brain wires habits, and the surprisingly simple strategies to create lasting change. ✓ Why habits are more powerful than motivation ✓ How dopamine and tech addiction hijack your brain ✓ The secret to breaking bad habits (it’s not more discipline) ✓ Practical hacks to reduce screen time and digital distractions ✓ Why your environment matters more than your mindset ✓ How “habit stacking” rewires your brain automatically ✓ Why small steps are the secret to big results ✓ How to overcome procrastination and negative self-talk ✓ Rebuilding your life after trauma – one habit at a time ✓ Real talk on relapses, setbacks and what actually keeps you going Whether you’re tired of snoozing your alarm, procrastinating on your goals or just want to feel more in control, this episode will change the way you think about change – and help you build a life that truly sticks. Mentioned Resources: Gina Cleo’s Website – Habit trackers + more https://www.drginacleo.com/ Dr. Gina Cleo’s Book – “The Habit Revolution” https://www.drginacleo.com/book Habit tracking apps: Streaks, HabitBull, Done 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 Gina Cleo https://www.instagram.com/drginacleo 🎧 Episode Chapters 00:00 – Are We Addicted to Dopamine? Why scrolling feels so good (and what it’s doing to our brain) 03:00 – Digital Overload How modern tech exploits our pleasure system 06:00 – Why Willpower Isn’t Enough How self-control works – and why it’s not sustainable 08:30 – Habits vs Motivation Why automation wins every time 11:00 – Breaking the Cycle Why setting boundaries beats relying on discipline 13:30 – The Power of Small Starts The psychology of “just one shelf” 15:30 – Real-Life Habit Makeovers From brushing teeth to 10K races 18:00 – How to Build a Habit The simple formula that rewires your brain 21:00 – Procrastination & Emotional Regulation What’s really behind putting things off 24:00 – Habit Stacking + Cue-Response Theory How to create effortless routines 27:00 – Identity & Self-Talk How your brain decides who you are 30:00 – Overcoming Trauma with Habits Gina’s journey through healing and neuroplasticity 33:00 – The Truth About Setbacks Why relapse doesn’t mean failure 35:00 – Change That Lasts Using small wins to rewire your identity

Join host Maha Corbett and guest Dr Jo Bruce – women's health GP and hormone expert – as they unpack the misunderstood hormone that’s making waves in the wellness world: testosterone. ✓ Why women actually have more testosterone than oestrogen ✓ What testosterone really does in the female body (hint: it’s not just about libido) ✓ Low energy, brain fog and zero joy? Why testosterone might be the missing piece ✓ How to know if testosterone therapy is right for you ✓ The surprising link between hormones, mood, metabolism and muscle ✓ What the science says (and doesn’t say) about side effects and long-term safety ✓ Libido, relationships and the real reason it’s not “just in your head” ✓ Why perimenopause is often misunderstood – and what to do about it ✓ The questions to ask your doctor and how to prepare for your hormone check ✓ Tracking your symptoms: how a simple diary can change everything Whether you're curious about hormone therapy, struggling with low libido or just feeling “off” – this honest and empowering chat arms you with the expert knowledge you need to advocate for your health and feel like you again. Mentioned Resources: Healthy Hormones Symptom Score Sheet https://www.healthyhormones.au/ Book: Mating in Captivity by Esther Perel https://www.estherperel.com/books 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 Jo Bruce https://www.instagram.com/myma_health/ 🎧 Episode Chapters 00:00 – Testosterone: It’s Not Just for Men 01:00 – Libido, Energy & Feeling “Flat”: What Women Are Missing 03:30 – What Testosterone Does in a Woman’s Body 06:00 – Perimenopause, Mood & Mental Health: It’s All Connected 09:00 – Should You Consider Testosterone Therapy? 11:00 – Side Effects & What the Research Says 13:30 – Weight Gain, Metabolism & Muscle: What’s the Link? 16:00 – Strong Not Skinny: Why Midlife Fitness Needs a Rethink 17:00 – Mood, Libido & the Brain: The Real Connection 20:00 – Relationships, Re-partnering & Sex Drive 23:00 – Myths from Movies, Media & Sex Ed 25:00 – What Happens in a Hormone Appointment 27:00 – Testing, Therapy & What to Track 30:00 – Journalling Your Symptoms & When to Seek Help 33:00 – Supporting Yourself Through the Chaos 34:00 – Trust Your Gut: Final Words from Dr Jo

Join hosts Sally Obermeder with leading dermatologist and skin science expert, Dr Shreya Andric, as they break down the often misunderstood world of the skin microbiome – and why your barrier might just be the missing link in your skincare routine. ✓ What the skin microbiome actually is (and why it matters) ✓ The surprising connection between gut health and glowing skin ✓ Common skincare mistakes that are wrecking your skin barrier ✓ Why “squeaky clean” skin is a problem, not a goal ✓ The truth about parabens, sulphates, and “microbiome-friendly” products ✓ How diet, fibre and sugar affect your skin from the inside out ✓ Eczema, acne and rosacea: what’s really going on under the surface ✓ LED masks, salmon sperm facials & Korean skincare trends explained ✓ The one non-negotiable every skin routine needs ✓ What to ditch from your 12-step routine for real results Whether you're dealing with breakouts, dryness, or you're just overwhelmed by all the conflicting advice out there, this episode gives you the clarity (and the glow) you've been looking for. Mentioned Products: Niacinamide – Reduces inflammation and supports skin barrier Ceramide-rich moisturisers – Rebuild and protect the skin Peptides – Stimulate collagen and reduce inflammation Sunscreen – Non-negotiable for skin protection Salicylic Acid – Clears pores for acne-prone skin LED Masks – Work well with the right tech and consistency 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: https://www.instagram.com/drshreyaandric/ 🎧 Episode Chapters 00:00 – Why Skin Health Is More Than Skin Deep 02:00 – Meet the Skin Microbiome: Bacteria, Fungi and Friendly Bugs 03:30 – What Your Skin Barrier Actually Does 05:00 – How Skin Microbiome Changes with Age, Location & Ethnicity 06:30 – Eczema, Acne & Rosacea: The Microbiome Connection 09:00 – The Problem with “Squeaky Clean” Skincare 10:00 – What “Microbiome-Friendly” Really Means 11:00 – The Gut-Skin Connection: How Diet Affects Your Face 13:00 – Fibre, Sugar and the Skin-Clogging Diet Trap 14:30 – Simple, Science-Backed Skincare Routines That Work 16:00 – What to Do (and Avoid) for Acne and Eczema 18:00 – Hand Sanitiser vs Soap: What’s Better for Skin Health? 19:00 – LED Masks, Lasers & Trending Treatments 21:00 – Salmon Sperm Skincare?! TikTok Trends Debunked 22:00 – The One Skincare Tip Everyone Needs to Hear 23:30 – Rapid Fire: Skin Myths, Microbiome Facts & More