Nourish & Flourish is your go-to podcast for living well, feeling strong, and thriving at every stage of life. Each episode explores practical, inspiring ways to support your health and wellness, from movement and mindset to food and everyday habits.
We dive into topics like gut health, sleep, burnout recovery, women’s health, immunity, and complementary medicine, while also celebrating the power of local Australian food and simple, sustainable choices in the kitchen.
Whether it’s resetting your pantry, learning the secrets of seasonal eating, or building a wellness toolbox that works for you, Nourish & Flourish is here to guide you on the journey.
Proudly supported by Ritchies Supermarkets, helping you access quality local produce and everyday essentials to nourish and flourish in your own life.
Carbs Aren’t the Enemy: Smarter Eating with Miranda Archer
In this episode of Nourish & Flourish, host Sophie Jackson is joined by Miranda Archer, a final-year double degree student in Exercise and Nutrition Science, to unpack the idea of food as fuel, and how to eat and move in a way that actually supports your body and lifestyle.
Sophie chats with Miranda about what the average person really needs (spoiler: it’s not perfection), how activity levels and hormones influence nutrition, and why it’s important to cut through the noise of online advice before jumping on the latest trend.
Miranda shares simple, practical steps to make nutrition feel easier and more intuitive, plus a refreshing reminder that carbohydrates are not the enemy. This episode is all about realistic, sustainable changes that help you feel energised, strong, and confident in your food choices.
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23 Jan 2026
Entertaining Made Easy: Stress-Free Hosting with Becca Wang
In this episode of Nourish & Flourish, I’m joined by Becca Wang, writer, editor and food commentator whose voice has been shaping how Australians think about food, culture and entertaining for years. Becca writes for Broadsheet, where she covers everything from restaurants and cafes to recipes and the social side of food, and brings both passion and practicality to every table.
Today, we talk about entertaining at home without the overwhelm. If the idea of hosting a dinner or drinks makes you anxious, Becca’s approach will reassure you: good hosting isn’t about perfection, it’s about connection, creativity and simplicity.
Together we unpack:
How to take the stress out of entertaining and actually enjoy your own event
Tips for simplifying menus while still delighting your guests
Practical tricks to keep service smooth and prep manageable
Creating a warm, welcoming atmosphere that feels effortless
Shifting your mindset from “impressing” to gathering with purpose
Becca’s thoughtful insights and no-nonsense style prove that elegant, memorable entertaining doesn’t require hours in the kitchen, just a few clever strategies and a generous spirit.
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8 Jan 2026
Supplements Simplified: What to Take, What to Skip & Why with Miranda
In this episode of Nourish & Flourish, we’re joined by Miranda to cut through the noise around supplements and bring clarity to what your body actually needs.
With shelves full of powders, pills and promises, it’s easy to feel confused or pressured about what you should be taking. Miranda busts common supplement myths, explains what’s worth your money (and what isn’t), and shares practical, evidence-based advice to help you make informed choices for your health.
This is a grounded, no-fads conversation designed to empower you, not overwhelm you.
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25 Dec 2025
Stronger Than Yesterday: Teesh Proud on Mindset, Community & Lasting Change
In this episode of Nourish & Flourish, we’re joined by Teesh Proud, fitness and wellness coach, whose journey is as inspiring as it is real.
Teesh opens up about her 50kg weight loss, sharing the emotional and physical challenges that shaped her path, including experiences of being bullied and the impact that had on her relationship with her body, confidence and self-belief. Rather than letting those experiences define her, Teesh transformed them into purpose.
This conversation goes beyond fitness. Teesh speaks passionately about the power of community, the role of mindset in sustainable change, and why motivation isn’t about perfection, it’s about consistency, self-compassion and showing up, even on hard days.
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12 Dec 2025
Fuelled: Eating Well with Nutritionist Bella Carvosso
In this episode of Nourish & Flourish, Sophie is joined by nutritionist Bella Carvosso for a refreshing and practical conversation about what it really means to fuel your body well.
Bella breaks down the foundations of good nutrition, from understanding what your body actually needs, to choosing foods that support energy, mood, gut health and long-term wellbeing. T
hey chat about common food myths, the overwhelm of nutrition trends, and how to build a balanced plate without overthinking it.
Bella also shares simple, realistic ways to make healthier choices every day, her favourite "non-negotiable" foods, and why nourishing yourself doesn’t have to be complicated.
Whether you're looking to reset your eating habits, boost your energy, or simply understand nutrition better, this is a grounded, feel-good chat that will leave you inspired to eat well and live well.
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27 Nov 2025
Savvy Shopping with Erin Harper: Smart Ways to Save at the Supermarket
In this episode of Nourish & Flourish, we sit down with Erin Harper, one of the talented buyers at Ritchies Supermarkets, to uncover the secrets of becoming a truly savvy shopper.
Erin shares practical, easy-to-use tips on how to save money every week, from understanding ticketing and unit pricing to choosing the best value products, spotting genuine specials, and making clever swaps that don’t compromise on quality.
We also chat about how Ritchies approaches pricing, fresh produce, and customer value, giving listeners the inside scoop on what really makes a difference at the checkout.
If you’ve ever wanted to shop smarter, stretch your dollar further, and feel more confident in the supermarket aisle, this episode is full of helpful hints you can start using today.
Nourish & Flourish is proudly supported by Ritchies Supermarkets, committed to supporting healthy lifestyles across the Mornington Peninsula.
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13 Nov 2025
Everyday Wellness with Carla Wrenn: Complementary Medicine for Modern Living
In this episode of Nourish & Flourish, we sit down with Carla Wrenn, clinical naturopath and owner of Peninsula Herbal Dispensary, to explore the world of complementary medicine and how it fits into everyday life.
Carla shares her passion for integrative health, blending traditional wisdom with modern science, and offers practical, down-to-earth advice for boosting wellness through simple, daily habits.
From supporting immune health and managing stress, to understanding the role of herbal and nutritional medicine, this episode is all about taking small, meaningful steps toward a healthier, more balanced you.
Nourish & Flourish is proudly presented by Ritchies Supermarkets, supporting local wellness and healthy living across the Mornington Peninsula.
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30 Oct 2025
Little Hands, Big Flavours – Getting Kids in the Kitchen with Amy
In this episode of Nourish & Flourish, Sophie sits down with passionate home cook Amy to talk about the joy, chaos, and creativity of getting kids involved in the kitchen.
Amy shares how cooking with her children has become more than just a fun family activity, it’s a way to teach confidence, encourage healthy eating, and make lasting memories. From simple recipes that little hands can help with, to tips for turning mealtimes into learning moments, Amy’s approach is all about making food fun, inclusive, and nourishing for the whole family.
Together, Sophie and Amy explore how letting kids cook (and sometimes make a mess!) can help them develop a lifelong love of good food and connection around the table.
This episode will leave you inspired to hand over the wooden spoon, embrace the spills, and celebrate the magic that happens when kids join in the kitchen.
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17 Oct 2025
Nourishing Women’s Health with Kirsten Wolfe
In this episode, we sit down with Kirsten Wolfe, owner of Mornington Chinese Medicine, to explore the complexities of female health and fertility through the lens of traditional Chinese medicine.
Kirsten shares her deep knowledge on how women can better understand their bodies through every stage of life, from managing stress and hormonal changes, to supporting fertility, perimenopause, and beyond.
We talk about the concept of being “wired and tired,” that feeling of running on empty, and how small, holistic changes can help restore energy and balance.
It’s an insightful and empowering conversation for any woman wanting to feel more in tune with her body, and to approach health in a way that nurtures both mind and spirit.
For more, visit Mornington Chinese Medicine and follow Nourish & Flourish for your dose of wellness inspiration.
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2 Oct 2025
Wellness in Motion: Pilates with Sophie Fletcher
In this episode of Nourish & Flourish, we explore the power of movement as a pathway to wellness. Our guest, Sophie Fletcher, is a passionate Pilates instructor who believes that mindful, intentional movement can transform not only the body but also the mind.
Sophie shares her journey into Pilates, why she fell in love with the practice, and how it can benefit people of all ages, especially those who are looking for gentle yet effective ways to build strength, improve flexibility, and enhance overall vitality.
We also discuss simple ways to bring movement into everyday life, the importance of consistency over intensity, and how to reconnect with your body in a supportive, sustainable way.
Whether you’re a seasoned mover or just starting out, this conversation will inspire you to embrace wellness through movement.
Sponsored by Ritchies Supermarkets, supporting healthy, connected communities on the Mornington Peninsula.
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18 Sept 2025
Mental Health Matters: A Conversation with Wayne Schwass
In this episode of Nourish & Flourish, we sit down with Wayne Schwass, former AFL player and founder of Puka Up, to talk about the importance of mental health and why asking for help should never carry stigma.
Wayne shares his personal journey into the mental health space and the experiences that shaped his passion for supporting others. We explore how attitudes toward mental health have shifted over the years, what progress has been made, and the challenges that still remain in creating open, supportive conversations.
With honesty and insight, Wayne reminds us that looking after our mental wellbeing is just as important as physical health, and that connection, awareness, and compassion are key to changing lives.
This is a powerful and uplifting conversation that will inspire you to prioritise your own wellbeing, look out for those around you, and embrace the importance of speaking up.
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4 Sept 2025
The Power of Extra Virgin Olive Oil with Dr Joanna McMillan
In this first episode of Nourish & Flourish, we’re joined by the incredible Dr Joanna McMillan, A PhD-qualified nutrition scientist and lifestyle medicine expert, a TV host, author, and proud ambassador of Cobram Estate Olive Oil.
Jo takes us on a deep dive into the world of extra virgin olive oil, unpacking why this golden ingredient is more than just delicious, it’s a powerhouse for your health. From its role in reducing inflammation and supporting heart health to how it fits seamlessly into the Mediterranean diet, Jo reveals why olive oil deserves a starring role in every kitchen.
We also explore broader conversations around nutrition, healthy eating, and future food trends, with Jo’s signature mix of science, warmth, and practical advice.
Whether you’re curious about the benefits of the Mediterranean way of eating, looking for simple ways to upgrade your diet, or just love learning from one of the best in the business, this is an episode that will leave you inspired to nourish your body and flourish in life.
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22 Aug 2025
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