Bestie Chats with Soph
Episodes
How I’d Rebuild My Wellness Routine from Scratch
01 Dec 2025
Contributed by Lukas
Send us a textHere’s how I would approach my health and wellness routine if I were to completely start from scratch! My approach has changed over th...
7 Simple Ways I Ground Myself When Stress Hits
24 Nov 2025
Contributed by Lukas
Send us a textThe energy has shifted and I feel it! Here’s 7 simple things I do to get me grounded quickly when I feel stressed or overwhelmed.This ...
My Top Products of 2025
17 Nov 2025
Contributed by Lukas
Send us a textIn today's episode, I give you all of my current top favorite products of 2025! Some inspiration for the holiday season! There are ...
Spooky Tales ft. Chooch Part II
05 Nov 2025
Contributed by Lukas
Send us a textBack with a two pahtahh! Sharing more of your spooky stories because spooky season is all season!This episode is sponsored by Natural Cy...
Spooky Tales ft. Chooch
28 Oct 2025
Contributed by Lukas
Send us a textWe are SO BACK with some spooky stories from y'all with your favorite guest Chooch. I also share some spooky experiences we have ha...
Social Anxiety, Post-Pandemic Haze, and NYC Thoughts
20 Oct 2025
Contributed by Lukas
Send us a textToday I am catching you up on my thoughts on NYC as someone who just went for the first time, what the pandemic did to our age group soc...
How to Realistically Build Confidence
13 Oct 2025
Contributed by Lukas
Send us a textToday we are going to chat about all things confidence! From what true confidence means to building it within ourselves in a realistic w...
We’re Married! Backyard Wedding Deets, Ex-Athlete Chats, and Therapy
06 Oct 2025
Contributed by Lukas
Send us a textI spill the deets on our intimate backyard wedding with just our immediate family, chat about the identity crisis you gi through when yo...
Q+A: Answering the Most Asked Q's
29 Sep 2025
Contributed by Lukas
Send us a textLittle catch up and update for the first 15 mins, then we hop into the most asked questions I got from y'all!This episode is sponso...
Masculine vs Feminine Energy: Stepping Into Your Feminine Energy
08 Sep 2025
Contributed by Lukas
Send us a textI am a gal who tends to lead with masculine and dominant energy, like many of us women. Recently I have felt a shift in life where I hav...
What Does Healthy Mean to You?
01 Sep 2025
Contributed by Lukas
Send us a textInspired by a conversation started on my TikTok, we chat all about what "healthy" and living a "healthy lifestyle" m...
Your Cozy End of the Year Refresh
25 Aug 2025
Contributed by Lukas
Send us a textAs we head into fall time (aka the GIRLS' time of the year), I think it's time we do a whole refresh for the end of the year.....
Bestie Tales #23
18 Aug 2025
Contributed by Lukas
Send us a textBack with another Bestie Tales and this one is a good one! I give you a book update and then we dive right into relationship drama, sist...
Top 5 Things That Have Recently Impacted My Health
04 Aug 2025
Contributed by Lukas
Send us a textI am giving you the top 5 things that have recently impacted my health. Since starting my holistic health journey, I have made some chan...
Life Update: Social Media Rant, Old Home Drama, Health Update, and Paranormal Stories
28 Jul 2025
Contributed by Lukas
Send us a textA full update coming at you! We chat about social media, I give deets on the drama and stress with our old house, a little health update...
Girlhood Hacks
30 Jun 2025
Contributed by Lukas
Send us a textAt the end of the day, we’re just girls! Giving you my best hacks to make girlhood easier, and sharing YOUR best hacks too. I’m talk...
Bestie Tales #22
23 Jun 2025
Contributed by Lukas
Send us a textBack with another Bestie Tales and this one is DOOZY. We cover it all in today’s episode.My fitness app:https://my.playbookapp.io/soph...
My New Approach on Wellness Routines, Life Update, and Love Island USA Debrief
17 Jun 2025
Contributed by Lukas
Send us a textIn today's episode, I give you a little exciting life update, we quickly debrief Love Island USA's Sunday episode, and we chat...
Major Catch Up + R.E.P.O.R.T
09 Jun 2025
Contributed by Lukas
Send us a textBack with another major life update and R.E.P.O.R.T aka what I'm currently reading, eating, playing, obsessing, recommending, and t...
My Experience Working With a Functional Practitioner
02 Jun 2025
Contributed by Lukas
Send us a textI have recently gone on a journey of working with a functional practitioner and I am so excited! In today's episode I share all the...
Bestie Tales #21
27 May 2025
Contributed by Lukas
Send us a textBack with another wild Bestie Tales where we share stories brought to us by YOU! Today we have birth control chats, a married girlie cha...
Chooch is Back | Mental Health, Financial Debt, and Friendship Changes
14 May 2025
Contributed by Lukas
Send us a textChooch is BACK and better than ever. In today's episode, we debrief Chooch's last year including mental health struggles, cred...
Bestie Tales #20
12 May 2025
Contributed by Lukas
Send us a textAnother episode of Bestie Tales where I share stories brought to us by YOU! We have an ex boyfriend asking for spicy pics, a pregnant mo...
Home Hunting + Finances Chat
05 May 2025
Contributed by Lukas
Send us a textWe are going to talk all things home hunting and finances. We are neck deep in home hunting and I want to share the real and raw feeling...
My Top 4 Nutrition Tips
28 Apr 2025
Contributed by Lukas
Send us a textWe are diving into a fun chat about nutriton in today's episode. I give you my top 4 nutrition tips from focusing on quality over q...
From Breakdown to Breakthrough
21 Apr 2025
Contributed by Lukas
Send us a textWe get vulnerable in today's episode as I share my recent struggles with my mental health over the last six months. Sometimes you h...
Being a Twenty-Something + Advice from The Besties
07 Apr 2025
Contributed by Lukas
Send us a textWhat a whirlwind your twenties are, am I right? Today we chat about the chaos of our twenties and get advice from the older besties. We ...
All Things Cycle Syncing + The Female Cycle
31 Mar 2025
Contributed by Lukas
Send us a textIn this episode we are going to dive into cycle syncing, briefly overview different forms of hormonal birth control, and go over the fem...
Couples Q+A ft. Nash
24 Mar 2025
Contributed by Lukas
Send us a textBack with your favorite guest, my wonderful fiancé Nash! We answer some juicy couples questions and catch you up on all things Nash.My ...
Bestie Tales #19
17 Mar 2025
Contributed by Lukas
Send us a textBestie Tales is BACK BABY! I am sharing all of YOUR stories on today's episode. From trauma dump candy salads to relationship advic...
Catch Up + R.E.P.O.R.T
10 Mar 2025
Contributed by Lukas
Send us a textBack with another brain dump and R.E.P.O.R.T aka what I'm currently reading, eating, playing, obsessing, recommending, and treating...
Advice on Moving in With Your Partner
03 Mar 2025
Contributed by Lukas
Send us a textAfter 6 years of being with my man and 4.5+ years of living together, I can say that moving in with your partner is the BEST experience ...
How to Keep the Spark Alive, Long Distance Relationships, and Situationships
24 Feb 2025
Contributed by Lukas
Send us a textIn today's episode, I am going to give you all of my best advice on long distance relationships, how to keep the spark alive, and m...
Another Juicy Q+A
17 Feb 2025
Contributed by Lukas
Send us a textBack with another juicy Q+A for y'all. We are chatting everything relationships, health tips, love languages, and much more!Trigger...
Girlhood Chat: Finding My Version of Healthy, Body Confidence, and Self Love
10 Feb 2025
Contributed by Lukas
Send us a textIn today's episode I share with you a conversation I have with myself when I am feeling down on my body. We chat about how I found ...
My Current Top Health Tips
03 Feb 2025
Contributed by Lukas
Send us a textIn today's episode I give you my current top health tips. We chat about the importance of sleep and a nighttime routine and dive de...
All Things Friendships and Sex and the City
27 Jan 2025
Contributed by Lukas
Send us a textIn today's episode we are chatting about friendships with females and Sex and the City catch up. I share my different friendship ex...
My Thoughts on How Social Media Has Shifted Society and the TikTok Ban
20 Jan 2025
Contributed by Lukas
Send us a textAnother chaotic episode coming at you, we are chatting all things social media and how it has shifted society thus far as well as the Ti...
Change in Relationships, Failing in Order to Grow, and Technology with Kids
13 Jan 2025
Contributed by Lukas
Send us a textLetting you all in on how my brain was working the night before. We are chatting changing/growth in relationships, why failing is a part...
Life Catch Up, New Year Resolutions, and How To Set Realistic Goals
06 Jan 2025
Contributed by Lukas
Send us a textWE ARE BACK!! Season 3 of Bestie Chats with Soph is going to be the best one yet. In today's episode, I give you a whole life catch...
For the Girls
11 Nov 2024
Contributed by Lukas
Send us a textWrapping up the final episode of season two a little early the same way I began my entire business, social media platforms, and podcast…...
Bestie Tales #18: Spooky Tales
31 Oct 2024
Contributed by Lukas
Send us a textHappy Halloween and Spooky Season besties! Today we share your scary stories you sent in from spooky ghosts in houses and a ghost saving...
Girlhood Chat: Less Can Be More, Lower Impact Workouts, and Bland Nespresso Coffee
28 Oct 2024
Contributed by Lukas
Send us a textIn today's episode we chat about Nespresso pods being bland and sad, and I share how my fitness journey has shifted the past year t...
Finding Your Hierarchy of Needs | Tell Me Lies Chat
21 Oct 2024
Contributed by Lukas
Send us a textIn today's episode we become philosophers and dive deep into finding your hierarchy of needs. It's time we pour our energy int...
Catch Up + R.E.P.O.R.T. ft. Nash Rudy: Chatting Puppy Blues, Positives and Pivots, and More
14 Oct 2024
Contributed by Lukas
Send us a textCatch up with me in Nash in today's episode while we chat about how our relationship has changed since getting a puppy, positives a...
Bestie Tales #17: Spilling Your Secrets
07 Oct 2024
Contributed by Lukas
Send us a textBack with another episode brought to us by YOU! This week we spill all of YOUR secrets. From having a flirty relationship with your husb...
How to Prepare Your Body to Get Off Hormonal Birth Control
30 Sep 2024
Contributed by Lukas
Send us a textIn today's episode we are going to go over everything I suggest you do to prepare your body for getting off of hormonal birth contr...
Juicy Q+A
23 Sep 2024
Contributed by Lukas
Send us a textI asked y'all to send in some juicy questions and OH DID YOU DO JUST THAT! I let it all out in this episode answering all of your q...
Bestie Tales #16
20 Sep 2024
Contributed by Lukas
Send us a textBack with another episode brought to us by YOU! Today we have crazy dating stories from liking the identical twin brother first to being...
I AM A MOTHER
09 Sep 2024
Contributed by Lukas
Send us a textPlot twist, we adopted a puppy! Like anything good in life, it happened so quickly and we are so in love. I give you all the tea on how ...
How to Get Back Into Your Routine
02 Sep 2024
Contributed by Lukas
Send us a textIn today's episode, I brain dump on you my historically bad month of August with getting completely out of routine. From eating out...
Bestie Tales #15
30 Aug 2024
Contributed by Lukas
Send us a textBack with another Bestie Tales where I share stories from YOU! Today we have a The Virgin Mary Tales, controlling boyfriends, gardening ...
Main Character Energy: Chatting Insecurities and Girlhood
19 Aug 2024
Contributed by Lukas
Send us a textI had the best interaction with a woman the other day, so much so that I feel inspired to chat about it. Crazy how your insecurities can...
How to Set Realistic Goals
12 Aug 2024
Contributed by Lukas
Send us a textMany of us unintentionally set ourselves up for failure with the goals we try to achieve. We are going to chat about how to set realisti...
Having an Identity Crisis When You Retire as an Athlete
05 Aug 2024
Contributed by Lukas
Send us a textA universal experience we all go through as an athletes is the identity crisis we experience once we retire. Who are we without sports? ...
Bestie Tales #14
01 Aug 2024
Contributed by Lukas
Send us a textBack with another Bestie Tales where we share stories brought to us by YOU! Today we have situationships, first responder's being r...
Girl Chat: Body Positivity, Confidence, Healthy Living, and Social Media
30 Jul 2024
Contributed by Lukas
Send us a textRecently there has been some TEA on my for you page where some creators are being called out for their unhealthy takes on health and wel...
Bestie Tales #13: Gardening Edition
26 Jul 2024
Contributed by Lukas
Send us a textBack with another Bestie Tales where we share stories brought to us by YOU - gardening edition! Today we have relationship advice, frien...
Q+A: Answering Your Juicy Questions
22 Jul 2024
Contributed by Lukas
Send us a textToday is a fun and juicy Q+A! From wedding planning, adult activities, skincare and haircare, social media, creating boundaries with fam...
My Best Moving Tips/Advice
15 Jul 2024
Contributed by Lukas
Send us a textCan you believe it's been 6 months since we moved across the country?! Here are my best tips when it comes to moving long distance,...
California Sober + Figuring Out My Relationship With Alcohol
09 Jul 2024
Contributed by Lukas
Send us a textI have been navigating my journey with alcohol in my life and recently have tried living a "California Sober" lifestyle, aka I...
Summertime Chat: Self-Love and Feeling Confident During the Summer
01 Jul 2024
Contributed by Lukas
Send us a textIn honor of summertime, I think it's time to chat about how to feel confident and practice self-love during this time of the year. ...
Bestie Tales #12
28 Jun 2024
Contributed by Lukas
Send us a textBack with another Bestie Tales where we share stories brought to us by YOU! Today we have a scary dating story, advice for Chooch, never...
All Things PCOS, Healing Your Hormones Naturally, and Wellness with Gracie Norton
26 Jun 2024
Contributed by Lukas
Send us a textToday we sit down and chat with wellness and lifestyle influencer Gracie Norton about her journey with PCOS, how she healed her hormones...
Looking Into Your Deep Health
17 Jun 2024
Contributed by Lukas
Send us a textIn this episode, we are going to chat about a new way to look at what being healthy means for you. Looking into what your deep health lo...
Bestie Tales #11
14 Jun 2024
Contributed by Lukas
Send us a textBack with another Bestie Tales episode where we share stories brought to us by YOU! Today we have group friendship drama, low libido adv...
What Is Sisterhood? ft. Chooch
10 Jun 2024
Contributed by Lukas
Send us a textSisterhood is the best thing in the world, it's like a built in best friend who drives you absolutely nuts by stealing your clothes...
Catch Up + R.E.P.O.R.T
02 Jun 2024
Contributed by Lukas
Send us a textBack with another R.E.P.O.R.T aka what I'm reading, eating, playing, obsessing, recommending, and treating! I fear y'all were ...
Bestie Tales #10
31 May 2024
Contributed by Lukas
Send us a textBack with more Bestie Tales - stories brought to us by YOU!! This week we have friendship drama, birth control chats, and how to manage ...
How Cycle Tracking Looks Years Later
28 May 2024
Contributed by Lukas
Send us a textIn today's episode, we chat about how cycle tracking looks three and a half years later in my life. The learning curve for tracking...
Bestie Tales #9
23 May 2024
Contributed by Lukas
Send us a textBack with another Bestie Tales where I share stories brought to us by YOU! We also catch up on the cicada outbreak here in Nashville and...
All Things Personal Training, Business, and Girlhood ft. Gina Lenoci
20 May 2024
Contributed by Lukas
Send us a textIn today's episode we have special guest, my good friend and assistant coach, Gina Lenoci! We chat all about what it is like owning...
WE'RE ENGAGED!
13 May 2024
Contributed by Lukas
Send us a textThe cat is out of the bag...WE ARE ENGAGED!!! In this episode, Nash and I will spill all the tea on the engagement. Did I know it was go...
"People Hate Happy Women"
06 May 2024
Contributed by Lukas
Send us a textThis past week I watched a new cheesy romance movie and there was a quote that stuck out to me in regard to women and their happiness. I...
Bestie Tales #8
01 May 2024
Contributed by Lukas
Send us a textThis weeks Bestie Tales is inspired by our recent conversations about womanhood. These are YOUR stories and perspectives on how YOU al...
The Gateway to Womanhood
29 Apr 2024
Contributed by Lukas
Send us a textYou know when you see a picture of yourself and you're like, "Who the F is that?" I had one of those moments last weekend...
12 Questions Women are Afraid to Ask Men ft. Nash Rudy
15 Apr 2024
Contributed by Lukas
Send us a textWelcoming back our favorite guest, Nash Rudy! In this episode, we catchup with Nash and chat about one of my most asked questions: A man...
Bestie Tales #7
10 Apr 2024
Contributed by Lukas
Send us a textBestie Tales is back and better than ever with your host Sophia Panella and new co-host Francesca Panella, aka "Chooch". A seg...
I Have a Confession
08 Apr 2024
Contributed by Lukas
Send us a textI have a confession to make....I struggle with being chronically online. In today's episode we are going to dive deep into social m...
Pay Attention to How People Affect Your Energy
01 Apr 2024
Contributed by Lukas
Send us a textSomething is in the air this week and I feel like I have to share this advice with you all - pay attention to how certain individuals or...
Catch Up + R.E.P.O.R.T ft. Chooch
25 Mar 2024
Contributed by Lukas
Send us a textCatch up with me and my older sister Francesca aka Chooch! We chat about how we are liking Nashville, Chooch's dating life, and muc...
Finding Confidence Through Knowledge and Appreciation
18 Mar 2024
Contributed by Lukas
Send us a textLearning to love your body from the inside out as a woman is one of the most difficult things we can do. A lot of our confidence is base...
How to Keep the Spark Alive
11 Mar 2024
Contributed by Lukas
Send us a textOne of my most asked questions is, "How do you keep the spark alive?" A question a lot of us ask at some point in our relation...
Influencers vs. Entrepreneurs
04 Mar 2024
Contributed by Lukas
Send us a textA common conversation I'm hearing recently is how influencers are now more unrelatable than ever. This inspired me to share my stor...
Finding Your Version of Healthy
26 Feb 2024
Contributed by Lukas
Send us a textThere has been a recent trend on social media where people are sharing their insecurities about all different things - family, work, lif...
Sometimes Your Health Is Not a Priority
19 Feb 2024
Contributed by Lukas
Send us a textA tough pill I had to swallow recently was that sometimes your health and fitness isn't a top priority in your life. When you go th...
Sober Curious + Having a Relationship with Alcohol
12 Feb 2024
Contributed by Lukas
Send us a textAs of this episode recording, I have been unintentionally sober for over a month. I decided to take a break from drinking during our mov...
Catch Up With Me + Our Moving Saga
06 Feb 2024
Contributed by Lukas
Send us a textWE ARE BACK!!! Season 2 of Bestie Chats with Soph is kicking off with a little catch up with me episode because we have so much to chat ...
37. Time to Reevaluate Who You Surround Yourself With
18 Dec 2023
Contributed by Lukas
Send us a textIn our final episode of Season 1 of Bestie Chats with Soph, I wanted to share a topic that resonated the most with you this season...and...
36. My Top Books of 2023
11 Dec 2023
Contributed by Lukas
Send us a textA highly requested episode from y'all...I am going to be sharing my top 8 books of 2023. From dark and spicy romance to my first tr...
Bestie Tales #6 ft. Nash Rudy
06 Dec 2023
Contributed by Lukas
Send us a textBack with another Bestie Tales featuring our first guest for this segment, your favorite, mister Nash Rudy! Nash gives some great advice...
35. Are You Doing Too Much?
04 Dec 2023
Contributed by Lukas
Send us a textI came to a realization this year that I was doing too much when it came to my health and fitness journey. Working out 5-7 days a week, ...
34. Save or Splurge
27 Nov 2023
Contributed by Lukas
Send us a textIn preparation for the holiday season, I asked you guys to send me products or items you're debating on buying, and I am goin to te...
33. Understanding Your Parents
20 Nov 2023
Contributed by Lukas
Send us a textI have come to realization recently of understanding my parents on a whole new level that I didn't even know was possible. I think ...
Bestie Tales #5
15 Nov 2023
Contributed by Lukas
Send us a textBack with another episode where I share stories brought to us BY YOU!! We cover the three loves theory and a crazy Tinder date, to feeli...
32. Moving In With Your Partner
13 Nov 2023
Contributed by Lukas
Send us a textOne of my most highly requested topics...moving in with your significant other!! Today we are going to chat very honestly about what I t...
31. Busy Seasons of Life + Pre-Holiday Chat
06 Nov 2023
Contributed by Lukas
Send us a text'Tis the season of being extremely busy which means we're thrown out of our normal routine and all chaos breaks loose. Today w...
Bestie Tales #4
01 Nov 2023
Contributed by Lukas
Send us a textBack with another episode brought to us by YOU!! This week we have a few besties sharing relationship struggles, gaslighting, struggling...
30. Breaking Up With Your Sport
30 Oct 2023
Contributed by Lukas
Send us a textThere is a time in your life as an athlete where you have to make the tough decision to finally step away from your sport. When you grow...
29. Cycle Syncing
23 Oct 2023
Contributed by Lukas
Send us a textLet's take a deep dive into my personal experience and journey with cycle syncing and how it has impacted my life. In this episode,...