Hosted on Acast. See acast.com/privacy for more information.
Hosted on Acast. See acast.com/privacy for more information.
Join hosts Sally Obermeder and Maha Corbett for a transformative, practical and totally achievable episode on their signature 30-Day Glow Up — the reset they turn to whenever life feels messy, overwhelming or out of balance.
This conversation cuts through the noise with simple, realistic habits that create the biggest shifts in how you look, feel and show up. From energy, mindset and health to routines, environment and motivation — this is the 30-day framework they swear by to get back on track fast.
Whether you're feeling stuck, craving clarity, or just want a fresh start, this episode gives you the blueprint to glow up from the inside out… without the overwhelm.
✓ What You’ll Learn
✓ The simple daily habits that create the biggest physical + mental transformation
✓ Why “starting small” is the secret to major momentum
✓ The wellness non-negotiables that instantly lift your energy
✓ How to reset your environment, routine and mindset in under a month
✓ What Sally & Maha personally do when they’ve “fallen off the wagon”
✓ How to stay motivated when the excitement wears off
✓ Why consistency beats intensity every single time
✓ How to design a 30-day plan that actually fits your life
✓ Mentioned Practices & Ideas
✓ Daily non-negotiables (movement, hydration, nourishment)
✓ Simple home + life organisation resets
✓ Habit tracking in small, realistic steps
✓ Morning + evening anchor routines
✓ Reducing decision fatigue with structure
✓ Energy-boosting wellness rituals
✓ Accountability check-ins
✓ “Start again tomorrow” mindset
SWIISH
Shop wellness, beauty & lifestyle:
Use code UNLOCKED10 at checkout (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 – Welcome to Wellness Unlocked & 30-Day Glow Up intro
02:15 – What a “glow up” really means (beyond aesthetics)
05:40 – The exact moment Sally & Maha know it’s time for a reset
09:10 – Why starting small creates the biggest results
12:25 – Daily non-negotiables that instantly shift your energy
16:40 – Clearing your space to clear your mind
20:15 – Eating for energy: simple, sustainable nourishment
24:30 – Routine stacking: building habits that actually stick
28:00 – When motivation dies… what to do instead
32:45 – Personalising your 30-day glow-up plan
37:10 – Accountability, support & staying in your lane
40:55 – Progress over perfection: how to keep going when life gets messy
45:20 – Final pep talk + your invite to start today
47:00 – Outro: where to find SWIISH, resources & important disclaimer
Hosted on Acast. See acast.com/privacy for more information.
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 weeks
Whether 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”
SWIISH
Shop wellness, beauty & lifestyle:
FOLLOW
https://www.instagram.com/swiish/
https://www.instagram.com/sallyobermeder
https://www.instagram.com/maha_corbett
Hosted on Acast. See acast.com/privacy for more information.
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 again
Mentioned 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.
SWIISH
Shop wellness, beauty & lifestyle:
FOLLOW
https://www.instagram.com/swiish/
https://www.instagram.com/sallyobermeder
https://www.instagram.com/maha_corbett
Guest:
Sarah Di Lorenzo – Clinical nutritionist & bestselling author of a new protein-focused book.
https://www.instagram.com/sarah_di_lorenzo/?hl=en
Hosted on Acast. See acast.com/privacy for more information.
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.
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
Hosted on Acast. See acast.com/privacy for more information.
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
SWIISH:
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
🎧 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
Hosted on Acast. See acast.com/privacy for more information.
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
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
Hosted on Acast. See acast.com/privacy for more information.
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
Magnesium - For relaxation and sleep
Activated B Vitamins – Methylated forms for maximum absorption
BrainTap
Pulsetto Vagus Nerve Stimulator Device
Muse Meditation Headband
SWIISH:
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...
Hosted on Acast. See acast.com/privacy for more information.
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:
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
Hosted on Acast. See acast.com/privacy for more information.
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:
Use code UNLOCKED10 (T + C's apply)
FOLLOW:
https://www.instagram.com/swiish/
https://www.instagram.com/sallyobermeder
https://www.instagram.com/maha_corbett
Hosted on Acast. See acast.com/privacy for more information.
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
Dr. Gina Cleo’s Book – “The Habit Revolution”
https://www.drginacleo.com/book
Habit tracking apps:
Streaks, HabitBull, Done
SWIISH:
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
Hosted on Acast. See acast.com/privacy for more information.
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:
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
Hosted on Acast. See acast.com/privacy for more information.
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:
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
Hosted on Acast. See acast.com/privacy for more information.
Join hosts Sally Obermeder and Maha Corbett as they go deep in this raw and powerful episode of the Wellness Diary, with Sally sharing the untold story of how her true wellness journey began - long before cancer.
✓ The truth about emotional eating and using food to cope
✓ The early signs of burnout and how it crept in silently
✓ A toxic job, 40kg weight gain, and the turning point that sparked change
✓ How running (literally) rewired Sally’s mindset
✓ The life-altering power of finishing what you start
✓ Why building mental strength prepared her to face cancer
✓ Self-motivation, pep talks and becoming your own biggest cheerleader
This isn’t just a story about illness - it’s a story about resilience, growth and getting it done when no one else will do it for you. Whether you're in a rut, struggling to prioritise yourself, or just need a reminder of your own strength, this one will stay with you.
SWIISH:
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 – Feeling Foggy & Burnt Out: The warning signs she ignored
01:30 – Eating to Numb the Pain: Emotional eating in a tough workplace
03:00 – The 40kg Weight Gain: How food became the coping mechanism
04:30 – Workplace Culture Shock: The company that sparked the change
06:00 – Learning to Run: From hiding to lacing up in the dark
08:00 – The Finish Line Moment: Why not quitting changed everything
09:30 – Rebuilding Confidence: Exercise, food and mental strength
11:00 – Pep Talks & Personal Power: Becoming your own cheerleader
12:00 – Cancer & Resilience: The mindset that carried her through
13:30 – Life After Illness: Gratitude, grit and getting it done
Hosted on Acast. See acast.com/privacy for more information.
Join host Sally Obermeder as she sits down with Dr Nick Fuller – obesity researcher and creator of Interval Weight Loss Method – to bust some of the biggest myths in dieting and explain why your body keeps bouncing back.
✓ Why diets work short term, but fail long term
✓ The truth about intermittent fasting (and why it backfires)
✓ Understanding your body’s “set point” and how to reset it
✓ Why traditional calorie counting doesn’t work – and what does
✓ The 3 key pillars of lasting weight loss: diet, exercise & sleep
✓ The powerful link between sleep and hunger hormones
✓ Smart strategies to retrain your brain away from emotional eating
✓ How to eat “from big to small” and work with your body’s rhythm
✓ Why restriction backfires and treats should be part of your plan
✓ How to make food enjoyable again (without overthinking it)
Dr Fuller shares evidence-based tools, mindset shifts and real-world tips that take the pressure off dieting and make healthy habits stick for the long haul. If you’ve tried every plan under the sun, this episode is the breakthrough you’ve been waiting for.
Mentioned Resource:
Interval Weight Loss Program
SWIISH:
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 Nick Fuller
https://www.instagram.com/intervalweightloss
🎧 Episode Chapters
00:00 – Why Diets Don’t Work Long-Term
01:00 – Intermittent Fasting: What It Is & Why It Backfires
03:00 – The Body’s Set Point & Why It Matters
05:00 – Weight Loss That Works: Small Steps, Big Shifts
07:00 – Interval Weight Loss Explained (and Why It’s Different)
10:00 – Nature’s Treats vs. Processed Foods
12:00 – How Your Body Burns Calories Through the Day
14:00 – Diet Culture, Guilt & the Psychology of Eating
17:00 – Protein, Fibre, and What’s Actually Filling
19:00 – The Hidden Power of Sleep on Weight & Hunger
21:00 – Why We Need a Mindset Shift (Not Another Diet)
24:00 – Habits, Triggers & Replacing Old Routines
26:00 – The Truth About Treats: Yes, You Can Have Them
29:00 – Rapid Fire: Misconceptions, Mistakes & Must-Knows
32:00 – Resetting Sleep, Reducing Screen Time & Late Night Tips
34:00 – Plate Size, Breakfast Wins & Why Fruit Isn’t the Enemy
36:00 – Real Talk on Balance, Enjoyment & Long-Term Change
Hosted on Acast. See acast.com/privacy for more information.
Join host Maha Corbett and guest Dr Jemma King – sleep, stress and recovery expert – as they dive deep into the science of sleep and why it’s the ultimate non-negotiable for women’s health.
✓ Why your brain literally needs to be cleaned each night
✓ The truth about cortisol, stress, and your sleep-wake cycle
✓ How sleep deprivation impacts your gut, weight, mood and motivation
✓ Signs of “dirty brain” syndrome and how to fix it
✓ Why perimenopause and poor sleep are a vicious cycle
✓ The most common myths about sleep (and what’s actually true)
✓ A step-by-step guide to preparing for your best sleep – from the minute you wake
✓ The surprising link between poor sleep, poor choices, and personality shifts
✓ How to reduce 3am wake-ups, anxiety spirals and burnout
✓ The tech, tools and trackers that actually make a difference
Whether you’re battling broken sleep, riding the perimenopause rollercoaster, or just want to improve your energy, this episode gives you the why and the how to reclaim your sleep – and your sanity.
Mentioned Products:
Oura Ring – sleep tracking & biometrics
Eight Sleep Pod Mattress – smart temperature-regulating bed topper
Welltory – heart rate variability & stress tracking
SWIISH Sleep Superfood Powder – natural ingredients to support rest
SWIISH:
use code UNLOCKED10 (T + C’s apply)
FOLLOW:
https://www.instagram.com/swiish/
https://www.instagram.com/sallyobermeder
https://www.instagram.com/maha_corbett
Dr Jemma King
https://www.instagram.com/dr.jemma.king
🎧 Episode Chapters
00:00 – Why Sleep Is the Secret Weapon: The overlooked foundation of mental and physical wellbeing
02:00 – Dirty Brain Syndrome: What it is and how to prevent it
04:30 – Deep Sleep 101: Why you need five cycles and most people don’t get them
07:00 – Sleep, Mood & Memory: How your brain distorts reality when sleep-deprived
10:00 – Cortisol, Gut Health & Happiness: The gut-sleep-stress loop explained
13:00 – Risky Decisions & Reactivity: How sleep deprivation rewires your brain
15:00 – Sleep Disorders: What to know about sleep apnoea and insomnia
17:00 – Perimenopause & Sleep: The hormonal havoc keeping women awake
21:00 – Sleep Efficiency vs Sleep Quantity: Why “more” isn’t always better
23:30 – From Phones to Pilots: The real cost of skimping on sleep
26:00 – The Ultimate Sleep Formula: From light exposure to late-night meals
30:00 – Protein, Blood Sugar & Mood: What to eat and when for better sleep
33:00 – 3am Wake-Ups: What causes them and how to stop them
35:00 – Anxiety, Inflammation & Brain Fog: How your lifestyle affects your mind
38:00 – Movement for Mental Health: Myokines and the power of daily exercise
41:00 – Sleep Tech & Innovation: The new tools changing the game
44:00 – Final Myths Busted: Sleep debt, Dec2 gene and the truth about one bad night
Hosted on Acast. See acast.com/privacy for more information.
Join host Sally Obermeder and Dr Ceri Cashell – GP and women’s health expert – as they deep-dive into the misunderstood world of perimenopause and menopause, busting myths, unpacking symptoms, and giving women the tools to feel confident and in control.
✓ What perimenopause actually is (and why it’s not just about hot flushes)
✓ Common and surprising symptoms – from rage to brain fog to tinnitus
✓ The hormone rollercoaster: oestrogen, progesterone and testosterone explained
✓ Natural ways to support your body (even if HRT isn’t for you)
✓ Why strength training is essential – not optional – after 40
✓ Nutrition hacks that support mood, metabolism and bone health
✓ The truth about HRT and breast cancer risk (based on science, not headlines)
✓ How to advocate for yourself with your GP (and why you should bring a friend)
✓ Why menopause isn’t the end – it’s a transition into power
Whether you’re confused, curious or in the thick of it, this episode is your roadmap through the “zone of chaos” with humour, heart and no-BS advice.
Mentioned Products:
✓ Balance App – symptom tracking & hormone health report
✓ Protein + Fibre + Healthy Fats – for hormone harmony & bone strength
✓ Strength training – your daily non-negotiable
✓ Vitamin D + K2 – for mood and bones
✓ Psychologist or counsellor – for emotional wellbeing & trauma unpacking
SWIISH:
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 Ceri
Instagram: https://www.instagram.com/drcericashell
🎧 Episode Chapters
00:00 – Menopause 101: Why it’s not just “one day”
03:00 – The Zone of Chaos: What’s happening to your hormones
05:00 – Why Menopause Was Stigmatised (and what’s changing now)
08:00 – Mood, Sleep & “Losing Yourself” – Inside the psychological symptoms
10:00 – Weird But Real Symptoms: Crawling skin, tinnitus, jaw pain
13:00 – Rage & Relationships: What’s happening in your brain
15:00 – Hot Flushes & Night Sweats Explained
17:00 – Daily Habits That Actually Help (and don’t cost a cent)
20:00 – Protein, Fibre & Fat: The magic hormone trio
22:00 – Strength Training & Bone Health: Why it’s critical for women
25:00 – HRT: Myths, facts and what the science really says
29:00 – Breast Cancer & Hormones: Unpacking the fear
33:00 – Therapy, Trauma & Starting Fresh: The emotional side of menopause
36:00 – Partners & Menopause: What to say, what to share
39:00 – Find a GP Who Gets It: Tips for finding the right support
42:00 – Final Takeaways: Your next step, starting today
Hosted on Acast. See acast.com/privacy for more information.
Join host Sally Obermeder and guest Dr Marty Klein, world-renowned sex therapist and author, as they dive deep into one of the most misunderstood ideas in modern relationships: scheduled sex. If you think planning intimacy sounds unromantic, think again.
✓ Why scheduling sex doesn’t kill spontaneity - it actually creates more of it
✓ The biggest myths about “normal” sex lives (and why comparison is killing connection)
✓ What men and women really want when it comes to sex - and how it’s more similar than you think
✓ How to deal with mismatched libidos without blame or shame
✓ Why self-acceptance and communication are the real keys to great sex
✓ The role of mental stimulation and why foreplay starts long before the bedroom
✓ Phones, fatigue and the unseen factors that ruin intimacy
✓ How structured intimacy can unlock more time, presence and play in your relationship
Whether you’re navigating a sexual drought, juggling a busy family life, or just want more connection with your partner, this episode is full of empowering, practical and often hilarious insights that can transform the way you think about sex and love.
Mentioned Books:
Sexual Intelligence – by Dr Marty Klein
His Porn, Her Pain – by Dr Marty Klein
SWIISH:
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 Marty Klein
🎧 Episode Chapters
00:00 – Are You Even Present? Why your partner may be physically there… but not sexually available
01:30 – What’s Normal Anyway? How many times couples really have sex - and why it doesn’t matter
03:00 – Scheduling Sex 101: Why planning sex can actually make it hotter
05:30 – The Romance Myth: Why spontaneity isn’t the secret to great sex
08:00 – The Picnic Analogy: How planning creates space for freedom and fun
10:00 – Adulting & Intimacy: How grown-ups can reclaim connection amidst chaos
12:00 – Phones, Screens & Bedroom Blues: Why tech is tanking your sex life
14:00 – Date Night ≠ Sex Night: Why emotional connection matters (with or without sex)
16:00 – Desire Discrepancy: What to do when one partner wants it more
18:30 – Sex or Scrabble? Understanding the real roadblocks to desire
21:00 – Respect, Trust & Safety: Why emotional climate matters more than technique
23:00 – The Nose Analogy: Why ignoring boundaries ruins sex
26:00 – Creating Erotic Anticipation: How to build connection before the bedroom
28:00 – The Truth About Men & Women: Why sexual needs converge over time
30:00 – Schedule Availability, Not Sex :The subtle mindset shift that changes everything
32:00 – More Than Just Sex: How intimacy planning ripples into the rest of your life
34:00 – Top 3 Tips: The keys to better sex at any age
This one’s honest, raw, real - and might just be the conversation that changes everything.
Hosted on Acast. See acast.com/privacy for more information.
Join host Maha Corbett and gut health expert Belinda Kirkpatrick – clinical nutritionist and naturopath – as they bust myths, decode social media fads, and unpack the real science behind what your gut is trying to tell you.
✓ Why 1 in 2 Aussies have gut issues (and don’t even know it)
✓ What the gut microbiome actually is – and why it’s like a rainforest
✓ Gut-brain connection: how stress, mood, and food are all linked
✓ Gluten, brain fog and the surprising impact of dietary tweaks
✓ Probiotics decoded: which ones actually work and which to avoid
✓ Whole foods vs food fear – and how to block out the wellness noise
✓ Parasites, cleanses, fasting: fact vs fiction
✓ Eczema, skin issues and the gut-skin connection
✓ Daily habits to boost digestion, reduce inflammation and feel lighter
If you're bloated, moody, foggy or just want to feel more like you again – this episode delivers practical tools, grounded advice, and gut-loving tips you can implement today.
Mentioned Products:
Probiotic-rich foods: Kefir, kimchi, sauerkraut, yoghurt
Resistant starches: Cooked and cooled potatoes, bananas, legumes
Prebiotic fibre sources: Leek, garlic, onion, nuts and seeds
SWIISH:
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/bknaturopathy/
🎧 Episode Chapters
00:00 – Why 50% of Aussies Have Gut Issues
01:00 – How Fast Food Swaps Impact Your Microbiome
03:30 – Gluten, Brain Fog & Gut-Brain Surprises
06:00 – Gut Symptoms vs Hormones, Stress & Food Intolerances
08:00 – Probiotic Myths, Marketing & What Actually Works
10:30 – What Is the Gut Microbiome (and Why You Should Care)
13:00 – Vagina Talk: The Forgotten Microbiome
15:00 – The Gut as Your Second Brain
17:00 – If You Do Just One Thing for Your Gut, Let It Be This
19:00 – Periods, PMS & Poop: It’s All Connected
21:00 – Navigating Nutrition Noise on Social Media
25:00 – Should You Worry About Parasites?
28:00 – Fasting, Cleanses & What to Actually Avoid
33:00 – Skin Issues? It Could Be Your Gut
36:00 – Chronic Inflammation & The Diet Link
38:00 – Rapid Fire: Colonics, Coffee & Banana Truth Bombs
39:00 – Belinda’s Top 3 Gut Health Hacks You Can Start Today
Hosted on Acast. See acast.com/privacy for more information.