This is a live coaching call to give you an insight into our weekly coaching for 8020 Members!

Tonight is all about Binging and Overeating.

I always aim to provide simple, practical tools and tips to expedite your healthy fat loss and improving your relationship with food.

To learn more about coaching, head here.

VIP Coaching is invite only. You can DM me "READY" to see if you're a good fit over on Instagram @thefitfoodieblog.

In this episode I sit down with Women’s Hypnotherapist and 8020 VIP Nutrition Client, Tanja Mulcahy, who experienced and incredible mind and body transformation in just 8 weeks. I pick her brain about WHY my nutrition and strength coaching was so crucial for her, how she got over the dieting self-sabotage and managed her time as a busy mum of two. Connect with Tanja here: www.tanjamulcahy.com.au @tanja.mulcahy Work with Sally: *NEW* 28 Wholefoods Challenge! ⁠Nutrition EBooks and Meal Plans⁠ ⁠Group Nutrition Coaching + Training Programs⁠ ⁠Private VIP Coaching 👇🏼👇🏽👇🏿FREE DOWNLOADS 👇🏼👇🏽👇🏿 Macro Cheat Sheet Fat Loss Guide Use my FREE Calorie Calculator If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it. Connect with Sally:  Instagram: @sallyoneil | @Status.8020 TikTok: www.tiktok.com/@sallyoneil_ Facebook: https://www.facebook.com/status.8020

Today, we dive into the new World Health organisation's new new guideline on non-sugar sweeteners (NSS), which recommends against the use of NSS to control body weight. Confused? We are too. In this ep you will learn: - Whether body builders use artificial sweetners in comp-prep to get super lean - How artificial sweetners may or may not contribute to fat loss - How artifical sweeteners affect the microbiome - Whether artificial sweeteners affect women, especially those with fluctuating hormones through menopause - Which artifical sweetner specifically to avoid. - how sugar alcohols may affect bloating and loose stools AND SO MUCH MORE Aidan Muir is a Sports Dietitian & Founder of Ideal Nutrition. He prides himself on staying up-to-date with evidence-based approaches to nutrition - In particular the effects of dietary approaches on body composition and sports performance. If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it. Connect with Aidan: Instagram: @Aidan_The_Dietician Podcast: https://www.idealnutrition.com.au/podcast/ Connect with Sally:  Instagram: @thefitfoodieblog | @Status.8020 TikTok: www.tiktok.com/@thefitfoodieblog Facebook: https://www.facebook.com/status.8020 Work with Sally:  Group Nutrition Coaching + Training Programs: www.status8020.com/ Private VIP Coaching: www.status8020.com/

In this episode, I'm going to spill the beans on how you can indulge in your favorite treats without derailing your diet. It's all about finding balance and enjoying guilt-free indulgence! Join me as I debunk the myth that cheating on your diet equals failure. I'll share practical tips to help you incorporate occasional treats into your eating plan without sabotaging your progress. From mindful indulgence to curbing cravings effectively, I've got you covered. I'll guide you through strategies like portion control, healthier alternatives, and the importance of a positive mindset. Together, we'll build a healthy relationship with food and focus on nourishment instead of restriction. So, say BYEEEEE to food guilt and join me on this enlightening journey. __________________________________ **Connect with Sally:** Instagram: @thefitfoodieblog | @Status.8020 TikTok: [www.tiktok.com/@thefitfoodieblog](http://www.tiktok.com/@thefitfoodieblog) Facebook: https://www.facebook.com/status.8020 **Work with Sally:** Group Nutrition Coaching + Training Programs: www.status8020.com/ Private VIP Coaching: https://status8020.com/vip-private-coaching If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

This Ep is one ep in a series where i delve into the world of pre and post workout nutrition. Today we’re talking pre-workout carbs - how much you need, when you need it, how this varies between the types of exercise you do, and what food sources are best. If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it. Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020 TikTok: www.tiktok.com/@thefitfoodieblog Facebook: https://www.facebook.com/status.8020 Work with Sally:  Group Nutrition Coaching + Training Programs: www.status8020.com/ Private VIP Coaching: www.status8020.com/

Lets chat all things METABOLISM this week! Are we able to rev it up? What is metabolic adaptation? Is there such a thing as a ‘broken’ metabolism? Sally explains all and MORE in this weeks episode. Book referenced: Eat to Beat your Diet by Dr William Li If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it. Connect with Sally:  Instagram: @thefitfoodieblog | @Status.8020 TikTok: www.tiktok.com/@thefitfoodieblog Facebook: https://www.facebook.com/status.8020 Work with Sally:  Group Nutrition Coaching + Training Programs: www.status8020.com/programs Private VIP Coaching: www.status8020.com/

Dietary adherence is the only thing stopping your from reaching your dream body successfully. If you’re not adherent to your calorie goals, you won’t get results. And yes - that includes being consistently ‘on plan’ all week and then going rogue on the weekends! However, I am all too familiar with how difficult can be to stick to the plan, so in this very first episode, I dive into 6 practical tools to help you stay on track.

**Connect with Sally:**

Instagram: @sallyoneil | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

**Work with Sally:**

Group Nutrition Coaching + Training Programs:

www.status8020.com/

Private VIP Coaching: www.status8020.com/

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

Welcome to the Sally O’Neil Podcast where I get to be your clinical nutritionist for a quick snippit of time and take you through evidence-based topics and tools that will help you reach your goals faster and more sustainably than ever before. My mission is to empower you with the juicy bits of my nutrition degree and experience in practice so you can become the scientists of your own body, build a beautiful relationship with food and exercise, and then fire me, because you’re utterly self-sufficient with it.

Connect with Sally:

 Instagram: @thefitfoodieblog | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally: 

Group Nutrition Coaching + Training Programs: www.status8020.com/

Private VIP Coaching: www.status8020.com/

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

Join me today as I walk you through a bit of a longer episode on 5 important hormones at play in the female body.

Consider this your CHEAT SHEET - grab a pen or your notes on your phone and start taking down key points for future use!

We'll chat over =

Estrogen and its role in muscle building

Growth Hormone and its role in adulthood

Testosterone in women

Progesterone and its role in appetite

Thyroid Hormones and its role in metabolism

Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5-star rating to let me know you’re enjoying it.

Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally:

Group Nutrition Coaching + Training Programs: www.status8020.com/programs

Private VIP Coaching: https://status8020.com/vip-private-coaching

Nutrition EBooks and Meal Plans: ⁠https://payhip.com/Status8020⁠ 

This week on TSOP I review WHAT ON EARTH IS GOING ON with your hormones during your cycle - and how this actually impacts your appetite.

How much of it is in our heads and how much of it is genuine cravings?

Bonus: I discuss some coping strategies to navigate those INSANE hunger pang days, and just how many calories extra we actually burn during menstruation.

Let's dig in, ladies!

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿

Macro Cheat Sheet - https://status8020.com/macro-cheat-sheet

Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator

Book recommendation: Dr Lara Briden - Period Repair Manual

Connect with Sally:

 Instagram: @thefitfoodieblog | Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally:

Nutrition EBooks and Meal Plans: https://payhip.com/Status8020 

Group Nutrition Coaching + Training Programs: www.status8020.com/programs

Private VIP Coaching: https://status8020.com/vip-private-coaching

Get 6 helpful and actionable tips to help you stick to your goals on social occasions when eating out! __________________________________ Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it. **Connect with Sally:** Instagram: @thefitfoodieblog | @Status.8020 TikTok: [www.tiktok.com/@thefitfoodieblog](http://www.tiktok.com/@thefitfoodieblog) Facebook: https://www.facebook.com/status.8020 **Work with Sally:** Nutrition EBooks and Meal Plans: https://payhip.com/Status8020 Group Nutrition Coaching + Training Programs: www.status8020.com/programs Private VIP Coaching: https://status8020.com/vip-private-coaching

In this episode I list oiut 8 common fat loss mistakes I see with my clients - and how to avoid them!

__________________________

👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿

Macro Cheat Sheet - https://status8020.com/macro-cheat-sheet

Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally:

Nutrition EBooks and Meal Plans: https://payhip.com/Status8020 

Group Nutrition Coaching + Training Programs: www.status8020.com/programs

Private VIP Coaching: https://status8020.com/vip-private-coaching

Inspired by my clients training a wild SEVEN days a week, this one is for you. In this episode you will learn:

- How many days of recovery is optimal

- Why you shouldn't be training 7 days a week

- The two different types of recovery

- Why you should cycle recovery methods

- How much protein you need for recovery

- Why I'm not allowed near ice baths again

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator

Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally:

Nutrition EBooks and Meal Plans https://payhip.com/Status8020 

Group Nutrition Coaching + Training Programs: www.status8020.com/programs

Private VIP Coaching: https://status8020.com/vip-private-coaching

________________ What should you do when you catch the dreaded lurgy? To train or not to train? In this episode, you will learn: - when it's okay to train - when you should be resting - what remedies you should be adding to your day if you're under the weather. - why solo orgasms should be on your to-do list. If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5-star rating to let me know you’re enjoying it. _____________________ **Connect with Sally:** Instagram: @thefitfoodieblog | @Status.8020 TikTok: http://www.tiktok.com/@thefitfoodieblog Facebook: https://www.facebook.com/status.8020 Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator **Work with Sally:** Group Nutrition Coaching + Training Programs: www.status8020.com/programs Private VIP Coaching: https://status8020.com/vip-private-coaching

Today we're going to chat CREATINE supplementation!!

You've probably heard about it from Gym Bro's and bodybuilders, but there are actually incredible benefits for women too.

Today we're going to cover:

• How does creatine actually work to create more energy (ATP)?
• Does creatine cause weight gain?
• What dosage do you need?
• Benefits specifically for women and bone health
• Timing of supplementation
• Combining creatine with caffeine

_______________________

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5-star rating to let me know you’re enjoying it.

Connect with Sally: 

Instagram: @thefitfoodieblog | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally: 

Group Nutrition Coaching + Training Programs: www.status8020.com/programs

Private VIP Coaching: 

https://status8020.com/vip-private-coaching

How to gain control of emotional eating: Practical tools and tips.

Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020

TikTok: www.tiktok.com/@thefitfoodieblog

Facebook: https://www.facebook.com/status.8020

Work with Sally: Group Nutrition Coaching + Training Programs: www.status8020.com/programs

Private VIP Coaching: https://status8020.com/vip-private-coaching

Book recommendations: 

The Science of Self Control - Menno Henselmans

Atomic Habits - James Clear

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

Lets talk STRATEGIES to deal with those chocolate cravings that de-rail you every damned month. HORMONES ARE AT PLAY!!

In this episode of the Sally O'Neil Podcast, we dive deep into the world of hormonal cravings and how to manage them effectively.

I'll explore the science behind these intense food desires, discuss practical strategies to keep them in check, and introduce the game-changing 80/20 approach to nutrition.

We'll also cover key supplements that can support hormonal balance and provide actionable steps to help you navigate your cycle with confidence.

Whether you're struggling with PMS cravings or simply looking to optimise your nutrition throughout the month, this episode is packed with valuable insights and tips you won't want to miss.

Tune in to learn how to work with your body, not against it, and find a sustainable balance that allows you to nourish yourself while still enjoying life's little indulgences.

👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿

Macro Cheat Sheet - https://status8020.com/macro-cheat-sheet

Use my FREE Calorie Calculator Here: https://status8020.com/caloriecalculator

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it.

Connect with Sally: Instagram: @thefitfoodieblog | @Status.8020 TikTok: www.tiktok.com/@thefitfoodieblog Facebook: https://www.facebook.com/status.8020

Work with Sally:

Nutrition EBooks and Meal Plans Nutrition Coaching + Training Programs

Dive deep into the fascinating world of collagen with clinical nutritionist Sally O'Neil as she unravels the science behind this vital protein and its impact on beauty, aging, and overall health.

Perfect for health enthusiasts, beauty lovers, and anyone interested in evidence-based nutrition, this comprehensive episode delivers practical insights you can implement today.

Key Topics Covered:

• The science of collagen: What it is and why it matters for skin, joints, and overall health

• Different types of collagen (Types I-IV) and their specific benefits
• How to choose the right collagen supplement and what to look for on labels
• Natural food sources that boost collagen production
• Common habits that destroy collagen and accelerate aging
• Practical, science-backed tips for incorporating collagen into your daily routine
• Special focus on aging gracefully and maintaining skin health

Whether you're a skincare enthusiast, fitness buff, or someone looking to optimize their health naturally, this episode provides actionable steps to harness the power of collagen for your wellness journey.

Let's CONNECT:

Instagram @sallyoneil⁠

Youtube @sally_oneil

TikTok @sallyoneil_

Nutrition Coaching Programs:

www.status8020.com

👇🏼👇🏽👇🏿FREE DOWNLOAD 👇🏼👇🏽👇🏿

Get exclusive access to Sally's viral 8020 shopping list by heading to ⁠@sallyoneil⁠ and DM'ing me GROCERY.

In this episode, we dive into 10 science-backed strategies for managing hangovers during the festive season. From essential hydration tips to surprising supplements like NAC and Asian pear juice, discover evidence-based approaches to minimize hangover symptoms and support your body's recovery process.

Get 10% off Switch Nutrition's HYDRATE formula using code 'SALLY10' at https://switchnutrition.com.au

Ready to transform your relationship with food and exercise? Join my science-based coaching program at www.status8020.com and become the scientist of your own body.

Follow me for daily nutrition tips and science-based content:

• Instagram: @sallyoneil
• TikTok: @sallyoneil_
• Web: www.status8020.com

Remember to like, subscribe, and leave a review if you found this episode helpful!

Join nutritionist Sally O'Neil and special guest Dominique Stevens, a Masters-qualified Human Nutritionist and 8020 Community Manager, as they dive deep into the most effective supplements for women in 2025.

This comprehensive guide covers everything from essential vitamins to adaptogenic herbs, with expert insights on dosage, timing, and brand recommendations from both practitioner and over-the-counter perspectives.

In this episode, you'll discover:

✓ Top 10 science-backed supplements for women's health

✓ Detailed breakdowns of each supplement's benefits and contraindications

✓ Professional guidance on theraputic dosing and timing

✓ Trusted brand recommendations for both practitioners and consumers

✓ Important safety considerations and potential interactions

Whether you're looking to optimise your health, balance hormones, or improve energy levels, this episode provides valuable insights to help you make informed decisions about supplementation. Perfect for health-conscious women seeking evidence-based information about supplements that are worth their investment.

www.status8020.com

www.instagram.com/sallyoneil

SWITCH NUTRITION discount: Sally10

#WomensHealth #Supplements #Nutrition #Wellness #Health2025

🎄 EPISODE SUMMARY:

In this holiday special, we dive deep into navigating the social season while maintaining your health and fitness goals. Learn practical strategies for managing social events, dealing with food choices, and handling those awkward family conversations about weight and lifestyle choices. Plus, get science-backed tips for managing alcohol consumption during festivities!

Key Topics Covered:

• The 80/20 approach to holiday eating
• Strategic buffet navigation
• Handling uncomfortable conversations with grace
• Smart alcohol consumption strategies

🎁 SPECIAL OFFER:

Ready to transform your relationship with food and take control of your health journey? Join Status 8020 Coaching Program where you'll get:

• Access to live support calls
• Guidance from registered health professionals
• A supportive community of like-minded individuals
• Evidence-based strategies for sustainable results

👉 Click the link in the description to join Status 8020 and make this holiday season your healthiest yet!

Don't forget to like and subscribe to stay updated with more science-backed nutrition advice! 🔔

www.status8020.com

www.instagram.com/sallyoneil

In this episode of the Sally O'Neil Podcast, we tackle the challenging topic of navigating holiday eating while maintaining your health and fitness goals. Learn 5 practical strategies to enjoy festive meals without derailing your progress:

✨ Key Topics Covered:

• Keep perspective - holiday eating only spans a few days
• Be a food snob - choose only foods you truly love
• Plan ahead - balance your meals throughout the day
• Practice mindful eating - listen to hunger cues
• Stay active - incorporate gentle movement

🎯 Perfect for anyone looking to maintain a balanced approach to nutrition during the holiday season while still enjoying festive celebrations.

Instagram @sallyoneil

TikTok @sallyoneil_

www.status8020.com

Join host Sally O'Neil and special guest Viv Conway, co-founder of Girls Get Off, for an enlightening discussion about sexual wellness and its powerful connection to stress management. This episode dives into the science-backed benefits of orgasms, exploring how they contribute to natural stress relief, improved sleep, and overall well-being.

⚠️ Content Warning: This episode contains mature content and is intended for adult audiences only. All information shared is for educational purposes.

Whether you're curious about the science of stress management or looking to enhance your overall wellness journey, this episode offers valuable insights into an often overlooked aspect of women's health.

Check out GGO right here:
https://girlsgetoff.com

Work with Sally:

www.status8020.com

Instagram: @sallyoneil

In this brutally honest and inspiring episode, Sally O’Neil sits down with her longtime best friend — elite strength coach, adventurer, and mental health advocate Alexa Towersey (aka @actionalexa) — for a no-BS nutrition consultation like you’ve never heard before.

From surviving Naked and Afraid with zero food and clothing, to maintaining a physique most 20-year-olds dream of at 45, Alexa unpacks the mindset, diet, and lifestyle that fuel her high-performance life — minus the lemon water and ice baths.

This is a deep dive into how to build physical AND emotional resilience, master your relationship with food, and finally stop obsessing over your morning routine. It's witty, vulnerable, and eye-opening — and might just change how you approach health forever.

Whether you're struggling with sleep, chasing balance, or just wondering what it really takes to look like Alexa (hint: it’s not protein shakes and hustle), this episode has you covered.

Guest: Alexa Towersey

• Strength coach, mental health advocate, adventure athlete, author-in-progress

• Instagram: @actionalexa

  
  

What We Cover:

• Why Alexa hates morning routines and what she does instead

• The real reason she ditched protein and still maintains an insane physique

• What surviving 21 days on “Naked and Afraid” taught her about nutrition and mindset

• Her full day on a plate (including coffee habits, Rolo bars & snacks)

• How she healed insomnia, avoided gut issues, and manages perimenopause

• Why resilience > perfection in your health journey

• The supplements she actually takes and why (colostrum, magnesium, creatine + more)

• The shocking truth about modern wellness trends and what actually works

  
  

Mentioned Products & Tips:

• Colostrum for gut health and travel

• NSDR link

• Magnesium Glycinate for sleep & anxiety

• Creatine for muscle, brain & hormonal health

• Dandelion tea for digestion

• Apple with cottage cheese & PB: Alexa’s go-to snack

• Rotisserie chicken as a meal prep hack

  
  

  Work With Sally

  Private 1:1 CoachingPersonalized nutrition and lifestyle coaching for high-achieving women.
  Apply here

  
  

  Group Coaching & Training ProgramsJoin the Status 8020 community for structured support and expert guidance.
  Explore programs

  
  

  eBooks & Meal PlansEvidence-based guides and simple, delicious meal plans to support your goals.
  Browse resources

  
  

  Connect With Sally

  Instagram — @sallyoneil | @status.8020
  TikTok — @sallyoneil_
  Facebook — Status 8020 on Facebook

  
  

  Free Calorie CalculatorFind your ideal calorie intake based on your body and goals.
  Use the calculator

  
  

  Sally’s Preferred SupplementsScience-backed products for energy, performance, and recovery.
  Shop the collection

  
  

In this episode of The Sally O’Neil Podcast, Sally sits down with sustainability powerhouse and founder of Banish, Lottie Dalziel, for a refreshing and relatable conversation that blends eco-friendly living with real-life nutrition. Lottie shares her daily routines, plant-based food habits, and insider tips for reducing waste—from bringing your own sushi containers to building protein-packed veggie meals. They unpack the surprising truth about microplastics in fish, the sustainability of plant milks, and how your cookware could be helping your iron levels.

It’s a deep dive into how small, intentional changes in your diet and lifestyle can benefit both your health and the planet. You’ll also hear about Lottie’s bestselling book 365+ Ways to Save the Planet and Your Money, her no-fuss hacks for plastic-free living, and how she keeps her nutrition on track as a busy entrepreneur.

🎙️ Topics we cover:

• Aligning nutrition with sustainability

• How to spot hidden plastics in your diet

• Smart food prep tips for plant-based eaters

• Protein struggles & sneaky swaps

• Sustainable packaging and meal containers

• Lottie's daily routines, supplements, and stress support

• Lottie's full day-on-a-plate

Whether you’re a nutrition nerd, an eco-curious foodie, or just trying to make better choices one meal at a time, this episode is packed with real talk and practical tools to help you live well—and tread lightly.

🔗 Don’t forget to rate, review, and subscribe!

💬 Got questions for Sally or Lottie? Drop them in the comments or DM us on Instagram.

Work With Sally

Private 1:1 Coaching

Personalized nutrition and lifestyle coaching for high-achieving women.

Apply here

Group Coaching & Training Programs

Join the Status 8020 community for structured support and expert guidance.

Explore programs

eBooks & Meal Plans

Evidence-based guides and simple, delicious meal plans to support your goals.

Browse resources

Instagram — @sallyoneil | @status.8020

TikTok — @sallyoneil_

Facebook — Status 8020 on Facebook

Free Calorie Calculator

Find your ideal calorie intake based on your body and goals.

Use the calculator

Sally’s Preferred Supplements

Science-backed products for energy, performance, and recovery.

Shop the collection

Lottie's Social Links:

Instagram: @lottiedl / @banish.au

TikTok: @lottiedalziel / @banish.auWebsite: https://banish.com.au/

If you’re learning and picking up valuable snippets from these podcasts, I would be so grateful if you could leave a 5 star rating to let me know you’re enjoying it!

In this episode, Sally is joined by Drew Harrisberg — exercise physiologist, diabetes educator, and founder of Drew’s Daily Dose — for a deep dive into how blood sugar, movement, and mindful nutrition can radically transform your body composition and overall health.

Diagnosed with Type 1 Diabetes at 22, Drew has turned his condition into a superpower, using it to refine his approach to training, eating, and living. He shares practical, science-backed tools that anyone can use — whether you’re living with diabetes or simply want to optimise your metabolism and energy.

You’ll learn:

• How Drew uses insulin as a performance tool

• What a plant-based day on a plate looks like for him

• His favorite takeout indulgences (yep, he still has them!)

• Tips to balance blood sugar without overthinking it

• How stress and recovery play into physique and performance

Plus: his supplement stack, morning routine, and the key mindset shift that changed everything.

🔗 Connect with Sally O’Neil (Your Host)

💻 Nutrition Coaching

Science-backed, hormone-smart nutrition & lifestyle coaching for women 30+ ready to reclaim their hormones, energy, and body composition.

→ ⁠https://www.status8020.com⁠

📱 Follow me on Instagram

For daily hormones, energy and body recomposition chat, behind-the-scenes and brainy nutrition tips

→ ⁠https://www.instagram.com/sallyoneil⁠

💌 Join our FREE Community: SupportHER Circle

Hot tips, food inspo, hormone chat, podcast drops & exclusive offers

→ ⁠JOIN NOW⁠

🛍️ Proudly Sponsored by ⁠⁠Hivita⁠⁠

Aussie-made, clinical-grade supplements for real life and real results.

📲 Connect with Drew

• Website: drewsdailydose.com
• Instagram: @drews.daily.dose
• TEDx Talk: “The Surprising Lesson Diabetes Taught Me”

Still tracking your calories and training hard—but the weight won’t budge? You’re not alone. And more importantly, you’re not broken.

In this powerhouse episode, I sit down with leading nutritionist and sports naturopath Kira Sutherland to unpack why fat loss gets harder with age—and what your hormones, metabolism, and muscle mass have to do with it.

We dive into:

✅ Why traditional calorie deficits stop working after 30

✅ The role of stress, cortisol & perimenopause on fat storage

✅ The muscle mass–metabolism connection you must understand

✅ Why so many women are under-recovering (not just overtraining)

✅ Blood testing, bone density, cycle syncing & body composition tracking tips

This episode is proudly supported by Hivita—my go-to for clinical-grade supplements designed to support your energy, hormones and immunity through every life phase. They’re Aussie-made, practitioner-trusted, and built for real women.

🎧 Tune in now to reclaim your results—and finally work with your body, not against it.

🔗 Connect with Sally O’Neil (Your Host)

💻 Nutrition Coaching

Science-backed, hormone-smart nutrition & lifestyle coaching for women 30+ ready to reclaim their hormones, energy, and body composition.

→ https://www.status8020.com

📱 Follow me on Instagram

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→ https://www.instagram.com/sallyoneil

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🧬 Connect with Kira Sutherland

🌐 Website + Programs

Nutritionist. Naturopath. Sports science queen.

Explore Kira’s ebooks, courses, and practitioner mentoring here: → https://www.kirasutherland.com.au

📸 Follow Kira on Instagram

→ https://www.instagram.com/uberhealth

🛍️ Proudly Sponsored by ⁠Hivita⁠

Aussie-made, clinical-grade supplements for real life and real results.

Feeling like you’re doing all the right things but still bloated, exhausted, and emotional? You’re not alone...and this episode is the permission slip you didn’t know you needed.

Sally sits down with one of her real-life besties, ex-athlete and media powerhouse Katie Williams, for a brutally honest, laugh-out-loud, and deeply healing convo on what life looks like behind the scenes - when your hormones are tanked, your heart is broken, and you’re living on coffee, Biscoff and sheer willpower.

From gut issues and grief to supplement stacking and cycle syncing, this episode is a full-body exhale for any woman navigating chaos, cravings, or a complete reset.

⏰ Timestamps

• [00:01:14] Katie’s “healthy girl” takeaway order (Spoiler: It’s not KFC)

• [00:01:51] Why she hates early morning training (and how ADHD impacts her day)

• [00:02:55] Her journaling trifecta: gratitude, diary dumping, and the “Gold Digger” planner

• [00:04:39] Meditation struggles, weird morning audio habits & Marisa Peer

• [00:05:53] The exact smoothie she makes every day (with 40% of her calories from macadamias 😳)

• [00:08:35] Breakups & Biscoff: Katie opens up about heartbreak, survival mode & emotional eating

• [00:13:03] Whole food obsession, but still smashing sugar? Here’s what that looks like

• [00:20:25] The truth about Katie’s protein intake—and how it’s impacting her recovery

• [00:25:34] Supplement overload? Here’s everything Katie’s taking (and what might be too much)

• [00:33:38] Mold exposure, IV drips, chelation therapy, and detox support

• [00:35:00] Her full sauna + ice bath protocol (and why she hates cold plunges)

• [00:38:04] Periods, PMS, and the weird things that happen the week before (hello rage + cravings)

• [00:43:03] High performance habits vs. high health tradeoffs: what Katie’s unlearning

• [00:47:24] Why your “bad” week might still be a really good week

💥 Key Takeaways

• You can eat well and still emotionally eat. That’s real life, not failure.

• Supplements help but mixing too many can actually cause issues like metallic taste, gut upset, or overwhelm.

• Sometimes recovery is more important than performance. Period.

• Bloating, burnout, and cravings are often tied to under-eating early in the day (yep, even if you’re “eating clean”).

• There’s no one-size-fits-all when it comes to hormones, healing, or hot chocolate.

💌 Resources & Mentions

Katie's instagram - https://www.instagram.com/katiewilliams/

🧠 Katie’s Podcast: Talk It Out

MiGoals Journals - https://migoals.com/

📔 Self Dom Gratitude Journals: Shop Here

💻 Work with Sally or join her coaching: www.status8020.com

If you’ve been in survival mode, this episode is a hug, a health reset, and a reminder that you’re doing better than you think. ❤️

You’ve seen him hold space for others. But what happens when the medium becomes the one in need of healing?

In this raw and unfiltered conversation, internationally recognised psychic medium David the Medium shares the surprising truth about his own wellness unraveling—and how years of ignoring his body’s signals led to burnout, weight gain, chronic fatigue, and emotional disconnection.

This episode is part live clinic session, part heart-to-heart. If you’re the one who’s always supporting others, but feel like your own health has quietly slipped through the cracks—this one’s for you.

We unpack:

• David’s real-life Day on a Plate (and what it reveals about his relationship with food)

• The protocols, diets, and supplements he turned to in desperation

• How trauma, boundaries, and nervous system dysregulation quietly took over

• Why rest isn’t always the remedy for burnout

• The science behind emotional weight and how he’s shedding it

🎧 Want more from David?

• Instagram: @davidthemedium

• Website: davidthemedium.com

💫 Ready to transform your own health?

• Join my signature program: The Status8020 Method™

• Work with me 1:1 here.

• Listen to more expert episodes via The Sally O’Neil Podcast

• Clinical-grade supplements that support nervous system balance & energy: Hivita – use code SALLY20 for a discount

Today’s episode is one I think so many women are going to resonate with — especially if you’ve ever felt like you’re “doing everything right” with your health, but still feeling anxious, burnt out, flat, inflamed, disconnected, or stuck in survival mode.

I’m joined by Dr. Sarah Jane, founder of Spinal Energetics — a globally recognised healing modality that blends nervous system regulation, energy work, somatic healing, and chiropractic philosophy to help people release stored stress and reconnect with their body.

We dive into:

• Why you can’t heal in chronic fight-or-flight
• How stress gets “stored” in the body
• The connection between trauma, hormones, fatigue and emotional eating
• Why high-performing women struggle to switch off
• What actually happens during a Spinal Energetics session
• The science, scepticism and spirituality behind energy work
• Practical ways to regulate your nervous system daily

Whether you’re deeply into healing modalities or just curious about why your body feels constantly “on,” this conversation is a fascinating exploration into the mind-body connection and what healing can really look like.

This episode is proudly sponsored by Hivita - an Australian wellness brand focused on practitioner-formulated supplements and functional health education. You can explore their range and learn more via the link above.

If this episode resonates and you’re ready for a more personalised, science-backed approach to your hormones, body composition, gut health or energy - you can apply to work with me inside my TransformHER™ coaching experience here:
TransformHER™ Coaching

And if you’re looking for ongoing structure, meal guidance, education and accountability inside a supportive women’s health community, you can explore the Status8020 App here:
Status8020 App

As always, if you loved the episode, please share it to your Instagram Stories and tag us so we can see what landed most for you.