16 Mar 2026
Breath, Food and the Power of the Pause with Kate Tarratt Cross
In this nourishing and heartfelt episode of the Spiritual AI Podcast, Leonie Branson speaks with Kate Tarratt Cross — retreat leader, culinary wellness expert, breathwork instructor, and author of Get Your Glow Back.
Kate shares her remarkable journey from South Africa to the UK, Haiti, and eventually life at sea in the Mediterranean, where burnout, reinvention, and deep healing led her into the world of wellness. Through food, breath, creativity, and intentional rest, Kate now helps high-achieving professionals reconnect with themselves and restore balance from the inside out.
Together, Leonie and Kate explore the healing power of breath, the energetic impact of food, the importance of slowing down, and why creativity, nourishment, and rest are not luxuries — they are essential.
In This Episode
Kate's journey through Haiti, burnout, reinvention, and healing
What living in hardship taught her about joy, resilience, and creativity
How food and breath became the foundation of her wellness work
Why creativity is essential for healing, intuition, and problem-solving
The connection between breath, the nervous system, and digestion
Why so many people are breathing incorrectly without realizing it
A simple explanation of diaphragmatic breathing
What Kate learned from working with elite athletes and high performers
The role of discipline, repetition, and recovery in long-term success
The Mediterranean approach to food, rest, and connection
Why intentional pauses can transform your health and wellbeing
How retreats create the space to reconnect, reset, and glow from within
Key Takeaways
Food is medicine. What we eat affects our energy, mood, nervous system, and long-term health.
Breath is powerful. Breathing slowly and deeply can regulate the nervous system and shift how we respond to life.
Creativity matters. It supports intuition, resilience, and the ability to see beyond limitation.
Rest is productive. Slowing down and pausing can actually improve clarity, energy, and effectiveness.
Success leaves clues. High performers often share the same foundations: discipline, consistency, healthy habits, and resilience.
Small daily habits matter. One breath, one meal, one pause can begin to change everything.
Quotable Moments
"Food and air are the two life forces that get transferred into energy within ourselves." — Kate Tarratt Cross
"If we eat well and breathe correctly, we can upgrade our energy levels." — Kate Tarratt Cross
"The power is in the pause." — Kate Tarratt Cross
"We'll never know what it feels like to win if we haven't failed." — Leonie Branson
About Kate Tarratt Cross
Kate Tarratt Cross is a retreat leader, culinary wellness expert, breathwork instructor, and author of Get Your Glow Back. She helps high-achieving professionals reconnect with themselves through food, breath, and intentional pauses. Through retreats, coaching, workshops, and immersive wellness experiences, Kate guides people back to calm, vitality, and joy.
Connect with Kate Tarratt Cross
Website: www.gowiththeglow.com
Instagram: https://www.instagram.com/gowiththeglowhealth/
Book: Get Your Glow Back
Programs: Journey with the Breath Chef, one-on-one breathwork, Reset and Renew, and 2026 wellness retreats
Retreats Mentioned in This Episode
Kate shared that she has four retreats planned for 2026:
Porto — February 2026
French Riviera — April 2026
Tuscany — June 2026
Scotland — September 2026
Each retreat includes nourishment, movement, yoga, breathwork, creativity, rest, and space to reconnect.
Connect with Leonie Branson
Book: Spiritual AI
Podcast: The Spiritual AI Podcast
Website: www.leoniebranson.com
Instagram / Facebook: @coachhealerleonie