This podcast is about all things food, health and wellness! Host Georgia Symonds welcomes a new guest into her kitchen every week in order to discuss their journey to wellness in whatever capacity that may be!
We believe that food isn’t just the fuel that we put into our bodies, it’s more than that, it brings families and friends together, it creates special moments and life time memories. It affects how we perform, how we think, how we sleep and how we feel in ourselves inside and out.
Therefore Catch Ups In My Kitchen aims to dig into personal stories and careers to discuss how food has had an impact on one's life. We aim for you to finish an episode having learnt some new healthy habits which you can implement into your everyday in order to be that 1% better than the day before!
E.225 Cortisol, Hormones and Learning To Work With Your Body with Hannah Alderson
Episode 225
Tuesday, October 27, 2026 • Duration 01:07:53
The female body is a minefield; we never know where we stand and feel like we are constantly going around in circles! But, it shouldn't be this hard!
In this episode, I'm joined by the brilliant Hannah Alderson, hormone expert and author of Everything I Know About Cortisol and Everything I Know About Hormones, for an honest, eye-opening conversation about cortisol, hormones, nervous system regulation and the importance of listening to what our bodies are trying to tell us.
In this episode, we dive into what cortisol actually is, why it's not the enemy it's often made out to be, and how simple shifts in our lifestyle can help us work with our natural rhythms rather than against them. We also explore what happens when stress becomes chronic, our nervous systems are constantly on high alert, and our bodies begin to feel the effects.
Hannah also opens up about her incredibly difficult personal experiences with endometriosis and PMOS, sharing the challenges she's faced navigating the healthcare system and how she learnt to advocate for herself to get the answers, support and treatment she needed.
Together, we unpack the often overwhelming world of women's hormones, the connection between stress and our wellbeing, and why understanding our bodies is such an important part of looking after ourselves.
Topics we discuss:
What Cortisol actually is?
How modern life affects cortisol
Busy has become a status a symbol
How high cortisol can damage women's health
How to take control of your hormones and cortisol levels
Hannah's 4 step reset
How to regulate the nervous system
How to calm your cortisol levels
Why our bodies love routine and how that impacts cortisol and hormones
How slowing down really impacts your hormones
Cortisol dysregulation and what that can look like
Stress and fat storage
How to activate for yourself and get answers on where you and your body are actually at
E.224 How To Detox In A Toxic World with Jess Kane - BodyBio
Episode 224
Tuesday, October 20, 2026 • Duration 01:00:04
We are living in a world where exposure to chemicals and environmental toxins has become almost impossible to avoid. From the food we eat, to the water we drink to the air we breathe and the products we use on our skin, our bodies are navigating more environmental exposures than we may realise.
So how do we protect ourselves without becoming overwhelmed? And more importantly, how can we support our body's natural ability to detoxify?
In this episode I am joined by Jess Kane Burnham, Founder of Body Bio a family-owned business focusing on cellular health founded in 1998. All their products are based on clinical trials, research and many years in the space.
But this episode isn't about living in fear of everything around us or embarking on extreme detox regimes. It's about informing us on how to become more aware, how we can make more informed choices and how to recognise that small, consistent changes can make a meaningful difference to our lives.
Topics we discuss are:
Non-Toxic Living and why living this way is increasingly important.
How do we live a more non-toxic lifestyle
How to supplement your diet to support our cells in reducing the toxins from our body
Signs to look out for which indicate that your body is bad at detoxifying
The link between the rise in degenerative diseases and Cancer’s and the increase in toxic load on our bodies?
What is PC and why is it important?
What is Butyrate and who is it important for
The extent of the clinical trials that go into a Body Bio product
How customers should navigate the supplement industry
The Electrolytes market and how different brands vary
Do we really need Electrolytes?
How to find your balance between living in fear and living a toxin aware lifestyle
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
E.223 Why We're All Socially Anxious And How to Feel More Grounded
Episode 223
Tuesday, October 13, 2026 • Duration 55:55
Why does socialising sometimes feel so overwhelming? Are we all becoming more socially anxious? And what can we actually do to feel calmer, more confident and grounded in our everyday lives?
This week, I'm joined by Jianne, founder of DIOME, a wellness brand creating science-backed, natural supplements designed to support our mental and physical wellbeing.
We dive into the rise of social anxiety, how our increasingly online lives and constant social comparison might be affecting our confidence, and the little things we can do to feel less anxious and more in control.
We also talk about one of my favourite subjects: sleep.
Why do women often struggle with sleep more than men? How do our hormones impact the quality of our sleep? And what is the real cost of a bad night's rest?
Jianne shares the story behind launching DIOME and its two supplements, Grounded and Rested, designed to support calmer days and more restorative nights.
We also get into the realities of being a female founder, from the best business decisions she's made to the ones she regrets, and what it's really like launching a brand while navigating life as a new mum.
This episode is for anyone who has ever felt socially anxious, struggled to switch off at night or simply wants to feel a little more grounded in a world that can sometimes feel overwhelming.
Talking Points:
Sleep and why women struggle with sleep around their cycle
Pharmaceutical vs Naturaceutical
Social anxiety
Anxiety and social media
Social comparison and confidence
The feeling of being grounded and calm
Being a founder and a new mum and the art of "balancing the two"
Female founder highs and lows
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
E.222 How To Achieve It All with Grace Williams
Episode 222
Tuesday, October 6, 2026 • Duration 01:12:31
Can you really have the big career, prioritise your health and wellbeing, and still create a full, meaningful life outside of work?
In this episode, I’m joined by Grace Williams, High Performance Nutritionist, for a conversation about what it actually takes to perform at a high level without sacrificing your health in the process.
Grace shares her own experience of burnout and how it changed the way she thought about success, wellbeing and the expectations we place on ourselves. We explore the idea of wellness fatigue, when looking after yourself starts to feel like another full-time job and why pursuing perfect health can sometimes take us further away from actually feeling well.
This conversation goes far beyond nutrition as Grace opens up about grief and the experience of losing her mum, how loss has shaped her perspective on life, and the role religion and faith have played in her journey.
It’s an honest conversation about ambition, health, identity and what it really means to build a big life without feeling as though you have to optimise every part of it.
Topics we discuss:
Grace's experience with burnout, MS and Wellness Fatigue
How to restart once you have hit overwhelm and burnout
Diet and eating warm, cooked foods over raw cold salads and the benefits that has on your body
Grief and how Grace dealt with losing her mum
Religion and how Grace's faith is a huge part of wellness
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
E.221 Breast Cancer at 30: What Every Young Woman Needs To Know with Katie Wallwork
Episode 221
Tuesday, September 29, 2026 • Duration 01:07:40
In this episode, Katie shares what first made her realise something wasn’t right, what led her to get a lump in her chest checked, and what happened next. From chemotherapy to navigating difficult treatment decisions, Katie opens up about a year that completely changed the way she thinks about health, her body and her life.
What made her diagnosis especially difficult to process was that Katie had always considered herself incredibly health-conscious. She ate well, took supplements and had built her lifestyle around looking after her body, so being diagnosed with cancer so young forced her to question what “being healthy” really means.
We talk about the emotional reality of receiving a diagnosis when you feel like you’ve done everything “right”, the complicated relationship between lifestyle and cancer, and how Katie learned to advocate for herself while navigating a world of conflicting information.
Talking points:
Being diagnosed with breast cancer at 30
Her journey and treatment plan
Questioning medical recommendations and advocating for yourself
Navigating conflicting information around conventional and holistic health
The complementary practices Katie explored alongside her medical treatment
How her lifestyle has changed since her diagnosis
The emotional impact of cancer and the importance of your support system
How to become more familiar with your breasts and notice changes
This episode shares Katie’s personal experience and is not intended as medical advice. If you notice a new lump or any unusual change in your breasts, speak to a qualified healthcare professional.
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
E.220 Mum and I in the Dolomites: Ayurveda, Alcohol & Feeling Your Best
Episode 220
Tuesday, September 22, 2026 • Duration 32:56
For this very special episode of Catch Ups in My Kitchen, we’ve officially left the kitchen and taken the podcast to the Dolomites!
Mum and I are recording from the balcony of Engel Ayurpura, a beautiful Ayurveda retreat in the heart of the Dolomites in South Tyrol, where we’re spending three days slowing down, switching off and immersing ourselves in an Ayurvedic way of living.
Engel Ayurpura is centred around the philosophy of Ayurveda and the idea of taking a step back from everyday life to reconnect with yourself. Each stay is tailored to the individual, with the hotel’s Ayurveda medical team creating personalised treatments, therapies and nutrition plans based on your needs. The food is also a huge part of the experience, with individual Ayurvedic menus designed to help bring your doshas back into balance. And all of this is set against the rather incredible backdrop of the Dolomites.
In this episode, Mum and I are sharing what the experience has actually been like, from our first Ayurvedic doctor’s appointment and what we learned about our bodies, to the treatments, food, caffeine withdrawals (!) and the little Ayurvedic practices I’d love to take home with me.
We also have a much bigger catch up on health and where we both are at the moment. I share an update on my bloating and the changes that have finally made a difference for me, while Mum talks about her recovery following breast cancer and what she’s focusing on now.
This episode is in collaboration with Engel Ayurpura. They very kindly hosted us for our stay and have also given the Catch Ups community 15% off a stay with code CATCHUPS15.
You can discover Engel Ayurpura and their Ayurvedic programmes here:
Please note this discount is valid until the end of the year but your stay can be booked in advance
E.219 Sam Jones AKA No Meat Disco: I Built A Vegan Community of over 1 Million People
Episode 219
Tuesday, September 15, 2026 • Duration 53:25
In my kitchen this week I am joined by Sam Jones, or as he's known on Instagram: No Meat Disco.
Sam Jones is the chef, creator and storyteller behind No Meat Disco, the hugely popular plant-based food platform that has grown into a community of more than one million people.
Known for creating bold, comforting and seriously flavour-packed plant-based food, Sam has built an audience by showing that vegan cooking doesn’t need to be complicated or require an endless list of ingredients. His viral Seven Ingredient recipe series has now inspired his debut cookbook, No Meat Disco: Seven-Ingredient Plant-Based Recipes, bringing together simple, accessible recipes designed to put flavour first.
But this conversation is about so much more than food.
In this episode, I sit down with Sam to talk about why he became vegan, what veganism means to him today, and how his relationship with it has evolved over the years.
We get into a conversation that I know will resonate with a lot of people in the vegan community: what happens when creators who originally built their platforms around veganism begin introducing animal products back into their diets? Sam shares how he feels about it, the nuance he thinks is sometimes missing from these conversations, and what he would say to people who simply don't understand veganism or why someone would choose to live this way.
Sam has created an audience of over one million people, but as he explains in this episode, numbers aren't necessarily the same thing as community and going viral isn't always the win that it appears to be from the outside.
We talk about what he's learned from creating content at scale, the difference between views and genuine connection, and what it actually takes to build a community that wants to stick around.
Talking Points:
What does food and cooking mean to Sam
E.218 Routine Over Reset and How To Lock In
Episode 218
Tuesday, September 8, 2026 • Duration 32:14
Another solo episode and this one's my September reframe.
I'm ditching the "September reset" energy (the detoxes, the all-or-nothing plans) for something that I think actually works, which is getting back into routine. Summer throws everything out the window, sleep, food timing, structure and home cooking. But that's what summer is all about, however there's no doubt we all thrive more with routine underneath us. In this episode I'm walking through my daily routine, sleep, food timing, my fasting window, and why the backbone of your routine changes everything else.
I also get into the bloating conversation that was highly requested by you all, how the Ayuervedic lifestyle has been a game changer for my digestion and the other habits I've implemented that have really made a difference
Topics Discussed:
Why "reset" feels dramatic and why routine, not restriction, is the September move
My routine and why it works for me
The importance of when you eat and how it structures your day
Why I stick to a 12-hour gap between dinner and breakfast
My September ins and outs
Bloating and the Low FODMAP diet
Ayurvedic principles I've leaned on
Sponsors:
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
E.217 How to CEO Your Own Life: Productivity & Mindset Shifts with Hermione Olivia
Episode 217
Tuesday, September 1, 2026 • Duration 01:09:55
If there was ever an episode to listen to at the start of September, this is it.
This week, I’m joined by entrepreneur, author and former UK & EU CEO of JSHealth Vitamins, Hermione Olivia, to talk about her new book, CEO Yourself, and what it really means to take control of your own life.
Hermione has spent her career building businesses, leading teams and navigating the realities of life at CEO level. Today, she is the founder of CEO Yourself, a platform centred around personal leadership, as well as the founder of Untold Mould, a business born from her own experience of discovering mould in her family home.
In this conversation, we take the principles Hermione has learnt in business and ask: what happens when we apply them to our own lives?
We unpack the idea behind CEO Yourself and Hermione’s CEO Cycle, a framework designed to take you from vision and strategy through to the habits that ultimately help you find flow. We talk about why clarity creates momentum, how to get really specific about what you actually want, and why you absolutely do not need to have all the answers before you begin.
We also talk about the power of changing direction. Not every opportunity is the right opportunity, and not every path you start down has to be the one you stay on.
Talking points:
What does it actually mean to “CEO yourself”?
Hermione’s CEO Cycle and how to use it to achieve your goals
How to create clarity around what you really want
Why clarity creates momentum
Giving yourself permission to pivot and change direction
How to ask for help or clarity without feeling uninformed
Why you don't need to know everything to move forward
How to be more strategic with your time
Hermione’s productivity tips and tools
How to identify the right opportunities — and say no to the wrong ones
Staying healthy and feeling well during your busiest periods
E.216 Frida Redknapp’s Secrets to a Nutritious Life
Episode 216
Tuesday, August 18, 2026 • Duration 41:54
In my kitchen this week, I am joined by Frida Redknapp a Swedish-born mother of five, entrepreneur and founder of the exciting new food brand FROOD.
Frida has always had a real passion for food, family and wellbeing, and FROOD was born from a desire to make cooking nutritious, delicious food at home simpler and more achievable, particularly when life is busy.
FROOD is all about taking the effort out of cooking without taking away the goodness. Its blends use whole produce that has been gently dehydrated to preserve nutrients and flavour. Simply add your choice of protein and water, cook, and in around 15 minutes you have a nourishing family meal on the table.
In this episode, we talk about why FROOD, where Frida got the idea and how she turned the meals she was already cooking for her own family into a product designed to make life in the kitchen easier.
We also get into Frida’s own kitchen and cooking hacks, the simple shortcuts she relies on as a busy mother of five, how she makes healthier eating feel manageable rather than complicated, and her secrets for getting nutritious food onto the table without spending hours in the kitchen.
This is an episode all about eating well, cooking smarter and making good nutrition fit into real life.
The topics we discuss are:
Where did your love for food and cooking come from?
What made Frida start Frood
What are some of your frustrations around children’s food and children’s diets
How she was hyper-focused on the ingredients and didn't want any additives
Building FROOD and getting the family involved in the process
The kitchen utensils she uses and loves
Healthy Habits she has in the kitchen
Her kitchen staples and fridge favourites
Sponsorship:
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
The biggest misconception that people still have about vegan food?
The cooking mistake so many make with vegetables
The creator space and those who have added animal products into their diet after promoting veganism
How going Viral isn't necessarily a good thing
The power of building a community and what that actually means
Kitchen Essentials that everyone needs in their cupboard
Cookbook quick fire
If your a foodie, a No Meat Disco Fan, loving hearing the behind the scenes of creators or loving hearing stories of growth then this episode is for you
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20
When to put down the self-help book and pick up some fiction
Why Hermione founded Untold Mould
What you need to know about mould in the home
Hermione’s favourite books, apps, wellness spots and productivity tools
Whether you’re heading into September craving a reset, contemplating a big change, or simply want to feel more focused, motivated and excited about your life again, this conversation is about remembering that you don’t have to sit back and wait for life to happen to you.
Sponsors:
Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20 - click here
ZAPP discount code - ZAPPKITCHEN - £10 off your first 4 orders over £30
HEXCLAD - CATCHUPS20 - 20% off your order
This episode was hosted and produced by Georgia Symonds
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