Kate Hamilton Health Podcast

In this episode of the Kate Hamilton Health Podcast, I sit down with longevity expert, scientist, and best-selling author Chris Burres to explore groundbreaking insights into living longer and healthier. Chris, co-founder of MyVitalC and author of Live Longer and Better, shares his compelling journey from mechanical engineering to becoming a leading voice in the world of anti-aging and optimal wellness.We dive into the fascinating science behind ESS60, a revolutionary molecule derived from Carbon 60, and how it may support a longer healthspan through its potent antioxidant and anti-inflammatory effects. From enhancing mitochondrial health to easing menopause symptoms, Chris sheds light on the real potential of ESS60. We also talk about the role of mindset, the power of healthy fats and proteins, and simple but effective longevity tips you can start using today. If you're curious about how to optimize your vitality at any stage of life, this conversation is a must-listen!EPISODE HIGHLIGHTS:[0:00] - Welcome to the show + introducing longevity scientist Chris Burres[0:40] - Chris shares his unexpected path from engineering to health innovation[3:56] - What is ESS60? The origin and science of this powerful molecule[7:17] - Real-life health benefits: From energy to inflammation support[16:17] - Lifestyle matters: Longevity begins with mindset and daily habits[22:48] - Quick note on my health coaching services and how I help clients[27:39] - Menopause, mitochondria & what every woman should know[29:11] - Oxidative stress explained: What it means for your aging cells[31:19] - The "Boss Theory": Why mitochondria might run the show[32:48] - Can ESS60 ease menopause symptoms? The research and results[33:51] - Listener stories and testimonials: What users are experiencing[47:21] - Where to start: How to try ESS60 and product recommendations[49:59] - Final thoughts and why small changes matter for long-term healthLinks & Resources: Connect with me on Instagram here Learn more about my coaching here Learn more about ESS60 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Disclaimer: This episode is for informational purposes only and is not intended as medical advice. I am not promoting or endorsing any specific product or supplement discussed in this episode. Always consult with your healthcare provider before starting any new supplement or health regimen.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Are you struggling to hit your health or fitness goals despite doing “all the right things”? In this solo episode of the Kate Hamilton Health Podcast, I chat about the powerful role that sleep plays in transforming your health, boosting fitness, and supporting fat loss - often more than diet or exercise alone!I talk about how sleep impacts everything from hunger hormones and stress levels to daily decision-making and emotional resilience. You'll learn why optimizing your sleep isn't just a “nice to have” - it's a non-negotiable for long-term wellness. Plus, I share simple, practical strategies to help you build a consistent, healthy sleep routine - even when life gets busy. Whether you're tired of feeling tired or curious about sleep's hidden impact on your progress, this episode is your wake-up call!EPISODE HIGHLIGHTS:[0:00] - Kicking off the episode and why this topic matters[0:24] - How sleep influences your health, fitness, and fat loss journey[1:37] - The link between sleep deprivation, hunger hormones, and poor choices[2:28] - Practical tips to create a more restful nighttime routine[3:42] - Why regular movement supports deeper, better sleep[4:40] - How sleep helps manage mood swings and reduce stress[5:11] - The long-term benefits of consistently good sleep[7:07] - Navigating real-life sleep challenges with grace[9:14] - The power of setting a consistent bedtime and wake time[15:57] - Common disruptors to avoid for deeper sleep[18:08] - A final word of encouragement to start small and stay consistentLinks & Resources: Connect with me on Instagram here Learn more about my coaching hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I sit down with fitness expert and bestselling author David Amerland to explore what it really takes to build sustainable fitness and lasting health - without going to extremes. If you've ever felt overwhelmed by the all-or-nothing mindset that dominates social media fitness culture, this conversation is a refreshing reset.We dive into intentional living, science-backed fitness, and how to create a long-term wellness lifestyle rooted in balance, not burnout. David shares powerful insights on how the brain, body, and behavior are connected - touching on everything from resistance training for longevity to the benefits of walking in nature, journaling for mental clarity, and why aligning motivation with personal values is the key to success. Whether you're just starting out or looking to reignite your journey, this episode will equip you with the tools to build a fitness practice that lasts a lifetime.EPISODE HIGHLIGHTS:[0:00] - Introduction and why this episode matters[1:34] - Meet David Amerland: author, fitness thought-leader, and wellness strategist[2:28] - Why intentional living is the foundation of sustainable health[3:16] - David's fitness philosophy: balancing biomechanics, brain science, and daily habits[10:35] - How to begin your fitness journey with clarity and confidence[12:13] - Walking, nature, and the underestimated power of simple movement[21:41] - Resistance training and why it's critical for longevity and aging well[34:39] - Understanding the brain's role in articulating emotions and goals[40:19] - Motivation vs. willpower vs. discipline—what really drives behavior change[44:10] - Creating emotional connection to your structure and fitness goals[46:53] - Trusting the process and overcoming everyday obstacles[56:54] - The science of motivation and making fitness a lifestyle, not a phaseLinks & Resources: Connect with David on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I'm talking all about how to create space for self-care - without the pressure of “finding more time.” If your to-do list is never-ending and you feel like you're constantly juggling chaos, this one's for you. I break down why prioritising your health doesn't mean adding more to your plate - it means being intentional with the time and energy you already have.You'll hear my 4-step process to carve out meaningful space for self-care, prevent burnout, and build momentum in your wellness journey. Plus, I'll walk you through my Healthy Lifestyle Continuum - ten foundational habits you can layer in slowly and sustainably to create long-term change. Whether you're just starting out or looking to reset your wellness routine, this episode offers real-life strategies for building a healthier, more balanced life.EPISODE HIGHLIGHTS:[0:00] - Welcome to the show![0:20] - Why "making more time" is a myth - and what to do instead[0:49] - How to create space for self-care in your current routine[1:42] - The power of self-reflection and breaking down your week[3:41] - Tips for prioritising tasks and letting go of what's not serving you[6:16] - My step-by-step guide to the Healthy Lifestyle Continuum[7:44] - 10 core habits that support a sustainable wellness journey[14:06] - Navigating life's ups and downs while staying grounded in your health[17:15] - Final thoughts + how to get coaching supportLinks & Resources: Connect with me on Instagram here Find out more about coaching hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I sit down with Lexi Barrett - Pilates instructor, nutrition coach, and co-founder of Empower Her Retreats - for a powerful conversation on healing, self-worth, and reclaiming health from the inside out. Lexi opens up about her personal battles with mental health, substance abuse, and self-sabotage, and how discovering Pilates and holistic wellness helped her transform her life.We dive into her journey from life as a high-stress chef in London to launching her new Self-love Club app, which blends Pilates, mindset work, meditation, and nutrition to help women create lasting change. If you've ever struggled with self-doubt, burnout, or finding balance, this episode is full of insight and real-life tools to support your mental and emotional wellbeing.EPISODE HIGHLIGHTS:[00:00] - Welcome & introduction to Lexi Barrett[00:17] - Lexi's backstory: from hospitality burnout to wellness coaching[03:38] - Transitioning from chef life to a purpose-driven health journey[07:44] - Why your inner circle matters: surrounding yourself with the right people[23:22] - Mental health struggles, hitting rock bottom, and finding her way back[35:31] - The complexity of medication and managing mental wellness[38:09] - How affirmations and mindset tools support healing[42:18] - Releasing ego and rewriting personal identity[47:15] - Breaking the cycle of self-sabotage[53:47] - Falling in love with Pilates and finding clarity through movement[58:16] - The key differences between Pilates and yoga[01:02:21] - Behind the creation of the Self-love Club app[01:04:28] - Final thoughts and inspiration to start your wellness journeyLinks & Resources: Connect with Lexi on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Today I'm joined by Siobhan O'Hagan – Irish fitness coach, yoga teacher, and powerhouse in online wellness. From a corporate career in financial and actuarial mathematics to a freedom-focused life in Bali, Siobhan shares the key moments that led her to a path of holistic health, strength training, and authentic living.We chat about her transformation – from restrictive dieting and bodybuilding to a balanced approach that includes Jiu Jitsu, CrossFit, yoga, and mindfulness. Siobhan also opens up about becoming a single mum, launching The Self-Improvement Project, and helping women reconnect with their bodies in sustainable, empowering ways.If you're curious about redefining what health looks like - mentally, physically, and spiritually - this one's for you.EPISODE HIGHLIGHTS:[0:00] - Welcome and a warm intro to today's guest, Siobhan O'Hagan[2:13] - Siobhan's surprising shift from corporate life to online fitness coaching[4:39] - How online coaching changed the game and gave her freedom[7:22] - The highs and lows of content creation and social media pressures[13:00] - Her experience with bodybuilding and the lessons it taught her body and mind[18:30] - Why balanced health and long-term wellness matter more than aesthetics[23:02] - A look inside her coaching style and what it's like to work with Siobhan[34:08] - Moving from extreme training to a more intuitive fitness approach[37:22] - Why resistance training is vital for women's longevity and confidence[39:32] - Building a sustainable workout routine that actually fits your life[47:10] - Incorporating yoga and meditation for mental clarity and calm[1:00:01] - Navigating fitness during pregnancy and postpartum recovery[1:01:25] - What true, holistic health looks like - and how to get there[1:02:54] - Final thoughts and a heartfelt call to actionLinks & Resources: Connect with Siobhan on Instagram here Visit The Self Improvement Project Website here Support Siobhan and explore Down Dog by using her affiliate link hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I'm chat about a challenge so many of us face - navigating weekends without undoing all our hard work from the week. Since weekends make up 42% of our lives, mastering them is crucial for achieving long-term health, weight loss, and fitness goals! I'm sharing 15 realistic, actionable strategies you can start using immediately to manage your calorie intake, stay mindful, and still enjoy your life.You'll learn how to avoid the all-or-nothing trap, plan for meals out without guilt, and maintain momentum even when social events, dining out, or celebrations come into play. If you've ever struggled with overeating on the weekends, or felt like you're constantly starting over every Monday, this episode is packed with game-changing tips to help you break the cycle for good.Episode Breakdown:[00:00] - Introduction: Why weekends are make-or-break for your fitness journey[01:20] - Tip 1: Managing your weekly calorie budget for long-term success[02:51] - Tip 2: Why planning ahead keeps you in control, even with a busy social life[04:33] - Tip 3: The power of pre-tracking your meals to avoid weekend surprises[05:29] - Tip 4: Smart strategies for dining out without derailing your goals[06:40] - Tip 5: Mastering the art of guesstimating calories when you can't track exactly[07:13] - Tip 6: Healthier dessert swaps that still satisfy your sweet tooth[07:52] - Tip 7: Setting drinking plans so alcohol doesn't sabotage your progress[08:40] - Tip 8: What to do after drinking to bounce back stronger[09:23] - Tip 9: Why tracking everything (yes, even the "bad" stuff!) keeps you honest[11:16] - Tip 10: How to treat special occasions without ditching your healthy habits[13:09] - Tip 11: How bringing your own prepped food can save your weekend[16:55] - Tip 12: Easy ways to stay active and burn more calories naturally[18:22] - Tip 13: Journaling and self-reflection for better long-term results[20:43] - Tip 14: Letting go of guilt and anxiety around food choices[24:21] - Tip 15: The secret to mindful eating and true satisfaction[25:47] - Conclusion: Final thoughts and a motivational boost to keep you on trackLinks & Resources: Connect with me on Instagram here Try my calorie calculator here Apply for coaching hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I sit down with transformation expert, motivational speaker, and true wellness warrior Neal Bendesky. Neal's journey is nothing short of extraordinary - from losing 199 pounds and surviving sudden cardiac arrest to overcoming cancer, he's turned life's biggest setbacks into incredible comebacks.We chat about how Neal reimagined his entire lifestyle, what fueled his health revolution, and the seven life-saving principles he now lives by. Neal's also an ambassador for the Rock ‘n' Roll Running Series and the author of Never Too Late, a must-read guide to sustainable transformation. If you've ever felt stuck, defeated, or unsure where to start - this episode is your reminder that it's never too late to change your life.EPISODE HIGHLIGHTS:[0:00] - Kicking off with Neal's inspiring health journey[0:45] - From 199 lbs lost to life-threatening health scares[3:11] - Neal's daily non-negotiables for wellness[5:23] - The defining pivot points that sparked his transformation[13:00] - Surviving sudden cardiac death — and what came next[14:52] - Neal's 7 principles for building a sustainable, healthy life[19:55] - How nutrition and mindset go hand in hand[24:28] - Finding strength through community support[28:41] - Why setting the “Wellness Clock” beats chasing perfection[36:15] - The mindset shift that changed everything[41:03] - Conquering fear, and why courage isn't the absence of it[54:53] - Neal's final message for anyone ready to take the first stepLinks & Resources: Connect with Neal on Instagram here Get Neal's book Never2Late hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Ever feel like life keeps getting busier, making it harder to prioritise your health?In this solo episode, I talk about the power of organisation and how it can completely transform your approach to fitness, nutrition, and overall well-being. As we take on more responsibilities, managing our time gets trickier - but with the right strategies, staying on top of your health goals becomes so much easier.I'm sharing practical, time-saving tips on meal planning, grocery shopping, and tracking calories to help you stay consistent without feeling overwhelmed. Plus, I'll walk you through how to schedule workouts like appointments, break down tasks to free up time, and create a structured routine that actually works. If you're ready to take control of your health through better organisation, this episode is for you!Episode Breakdown:[00:00] – Welcome to the Kate Hamilton Health Podcast[00:34] – Why organisation is the secret to a healthier lifestyle[01:18] – The challenge of balancing responsibilities and health goals[02:15] – Simple, effective tips for staying organised[05:35] – Meal planning and prepping made easy[13:49] – The key to tracking calories and staying consistent[21:34] – Wrapping up + exciting updates on upcoming group coachingLinks & Resources: Connect with me on Instagram here Try my calorie calculator here Apply for coaching hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I'm joined by the incredible Orla Power - a health, fitness, and lifestyle coach with a passion for helping women, especially during the pre and postnatal phases. Orla's journey is one of powerful transformation, from working as a hairdresser to building a thriving online coaching business that empowers women to take control of their health, even amidst the chaos of motherhood and major life transitions.We dig deep into what it really takes to create lasting, sustainable health - beyond the quick fixes and diet culture nonsense. Orla shares practical strategies around nutrition, why a calorie deficit isn't a one-size-fits-all solution, and how hormonal shifts in postpartum and perimenopause impact weight loss. We also talk about mindset, limiting beliefs, and the small but consistent steps that lead to true change. If you've ever felt overwhelmed by trying to balance it all, this conversation is packed with real talk, relatable moments, and actionable advice to help you move forward with confidence.EPISODE HIGHLIGHTS:[00:00] - Meet Orla Power: From hairdressing to online coaching during the pandemic[00:45] - Shifting from in-person PT to building a thriving virtual wellness business[12:13] - Why nutrition matters more than perfection - and busting diet culture myths[23:16] - Calorie deficit 101: What you really need to know about tracking[28:10] - Rewiring your mindset: How beliefs can hold you back (and how to change them)[29:12] - The weight loss struggles of women in their 50s - and how to support them[30:25] - Supporting pre and postnatal women with realistic, holistic coaching[35:46] - Weight loss vs. fat loss: What's the difference and why it matters[39:17] - Hormones, aging, and health: How your body changes over time[43:30] - Finding balance: Setting fitness goals while managing life's daily demands[46:40] - Simple lifestyle shifts that lead to better health and more energy[52:21] - Redefining what health and longevity truly mean for women todayLinks & Resources: Connect with Orla on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Are you struggling to build a sustainable healthy lifestyle?In this solo episode of The Kate Hamilton Health Podcast, I chat about the biggest obstacles to lasting wellness and I share my step-by-step coaching framework for transformation.I talk about the impact of societal pressures, the importance of deconstructing unhealthy habits, and introduce my 11-step health coaching curriculum - a practical guide to building a lifestyle that supports your long-term health goals.From meal planning and resistance training to mindset shifts and habit automation, I cover the essential strategies for simplifying your routine and making real, lasting progress. If you've ever felt overwhelmed by conflicting health advice or struggled to maintain consistency, this episode is your roadmap to cutting through the noise and taking actionable steps toward a healthier you.Episode Breakdown:[00:00] – Introduction to the solo episode[01:18] – How the obesity narrative influences our health choices[02:12] – The lifestyle epidemic: Understanding what's holding you back[03:26] – How to deconstruct and simplify your daily routine[05:45] – The power of self-reflection in health transformation[06:50] – A deep dive into The Kate Hamilton Health Coaching Curriculum[07:56] – The 3-step strategy: Eliminate, delegate, and automate for success[13:27] – Setting goals and creating a roadmap for daily progress[16:55] – Food quality: Why nutrient-dense meals matter more than fad diets[19:28] – How to start tracking your food for better results[20:17] – Using calorie calculators and tracking tools effectively[20:54] – The secret to planning ahead and avoiding last-minute temptations[23:51] – Why daily movement is key to long-term health[24:56] – Sleep optimization: How rest impacts weight loss and recovery[26:36] – Hydration hacks: Simple ways to improve energy and focus[28:28] – Balancing macronutrients for steady progress[29:27] – Resistance training: The game-changer for metabolism and strength[32:57] – The key to consistency and long-term success[35:20] – Final thoughts and how to work with KateLinks & Resources: Connect with me on Instagram here Try my calorie calculator here Apply for coaching hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I sit down with Diane Ducarme, Founder & CEO of Migraine Heroes, to explore the true root causes of migraines - and how to break free from them for good.If you're stuck managing migraine symptoms instead of finding real relief, this episode is for you. Diane blends Eastern medicine, Western science, and cutting-edge tech to offer a holistic, science-backed approach. With an MBA from Harvard, a background in science and engineering, and studies in Traditional Chinese Medicine and neuroscience, she brings a unique perspective to migraine care.We dive into hormone imbalances, gut health, inflammation, the vagus nerve, and how perimenopause and menopause affect migraines. Diane also shares self-advocacy strategies, lifestyle shifts, and practical tips to help you take control of your health. Whether you've tried medications, alternative therapies, or are still searching for answers, you'll walk away with actionable insights to finally understand and overcome migraines.Episode Breakdown:[00:00] Intro to today's episode[00:13] Meet Diane Ducarme[00:23] Understanding migraines beyond headaches[01:04] Holistic migraine relief[01:42] Diane's journey & expertise[02:25] Living with chronic migraines[05:27] The science behind migraines[05:32] Eastern vs. Western approaches[08:46] Hormones & migraines[11:05] The vagus nerve & gut-brain connection[14:41] Perimenopause & migraines[20:29] Self-advocacy in medical care[24:55] Lifestyle changes for relief[28:50] Gentle detox & diet tips[29:12] Breakfast & intermittent fasting[32:06] Coffee: friend or foe?[36:29] Gut health & migraines[40:33] Inflammation's role[43:17] Stress management strategies[46:08] Combining Eastern & Western medicine[49:43] Supplements for migraine relief[52:42] Conclusion & resourcesLinks & Resources: Visit Diane's website Migraine Heroes here Take the free test here Connect with Migraine Heroes on Instagram here Download the Migraine Heroes app on the Apple Store here Download the Migraine Heroes app on the Google Play Store hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this solo episode of The Kate Hamilton Health Podcast, I break down how to achieve a calorie deficit - the key to sustainable weight loss.I chat about two different methods: tracking calories and the hand portion method, so you can find the best approach for your lifestyle. I also share why starting with higher calorie targets is so important, how to use my calorie calculator for accuracy, and why a balanced, sustainable diet beats restrictive eating every time.Plus, I share you practical tips for using MyFitnessPal to track your intake effectively and explain how to manage your weekly calories for long-term success. If you're looking for a simple, flexible, and science-backed way to lose fat without obsession, this episode is for you!Episode Breakdown:[00:00] Introduction to calorie deficit[00:35] Understanding calorie deficit and hand portions[01:24] Hand portion method explained[04:31] How to start tracking calories[05:42] Tips for accurate calorie tracking[06:33] Sustainable weight loss strategies[08:24] The different phases of fat loss[11:21] Managing weekly calorie intake[14:04] How to use MyFitnessPal for tracking[20:01] Final takeaways and encouragementLinks & Resources: Connect with me on Instagram here Try my calorie calculator hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I sit down with Charlotte Melki - a cognitive hypnotherapist, NLP practitioner, and performance coach - to explore how we can break free from self-doubt, imposter syndrome, and limiting beliefs.Charlotte shares her journey from high-pressure marketing roles to discovering the power of cognitive hypnotherapy, blending neuroscience-backed techniques to help others transform their mindset.We chat about the differences between the brain and the mind, the role of ego in shaping our identity, and how subconscious beliefs drive our behaviors. Charlotte also unpacks the connection between emotional needs, binge eating, and self-sabotage, offering practical, science-driven strategies to create lasting change.If you're ready to rewire your thoughts, challenge limiting beliefs, and step into your true self, this episode is packed with insights you won't want to miss!Episode Highlights:[00:00] – Welcome to the podcast & introducing Charlotte Melki[02:18] – Charlotte's journey from marketing to cognitive hypnotherapy[05:27] – Brain vs. mind: What's the difference?[06:55] – Understanding ego, the self, and how they shape identity[13:07] – How childhood experiences influence ego development[15:57] – The power of thoughts and feelings in shaping behavior[23:24] – Overcoming binge eating & emotional triggers[28:17] – Recognizing physical vs. emotional discomfort[30:42] – How to create space between thoughts & reactions[32:26] – Understanding emotional needs & breaking self-sabotage[37:19] – The surprising benefits of boredom & mindfulness[41:24] – How to reconnect with your true self[48:43] – How cognitive hypnotherapy & NLP can rewire limiting beliefsLinks & Resources: Connect with Charlotte on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I sit down with Dr. Wolfgang Brysch - renowned medical doctor, scientist, and co-founder of iüLabs - to explore the science behind healthy aging, inflammation management, and mitochondrial health.With over 30 years of experience in pharmaceuticals, biotech, and medical innovation, Dr. Brysch shares cutting-edge insights on how traditional medicine and modern science intersect to optimize well-being.We chat about the power of plant-based nutrition, energy metabolism, and supplementation to support longevity. Plus, Dr. Brysch breaks down the impact of chronic inflammation, daily routines, and sleep on overall health - and shares practical, science-backed strategies to help you age gracefully. Whether you're looking to boost your energy, enhance your nutrition, or understand the latest advancements in health science, this conversation is packed with actionable takeaways.

Have you ever felt like diet culture has shaped the way you see health and fitness? Or wondered how to build true confidence in your body - beyond the number on the scale?In this episode of The Kate Hamilton Health Podcast, I sit down with Ellen Johnston, a 21-year-old online health and wellness coach with a powerful story. From playing Gaelic football at a high level to facing a life-changing injury at just 16, Ellen's journey is one of resilience, growth, and redefining what it means to be truly healthy.We chat about the mental and physical toll of injury, the pressure of diet culture, and how strength training became a tool for confidence rather than control. Ellen also shares her take on deep health, balancing nutrition without obsession, and why she made the decision to go alcohol-free.If you're looking for an inspiring conversation about overcoming setbacks, shifting your mindset, and taking a proactive approach to health, this episode is for you.Episode Highlights:[00:00] – Welcome to The Kate Hamilton Health Podcast[00:12] – Meet Ellen Johnston: From Gaelic Football to Wellness Coaching[02:58] – The Injury That Changed Everything[06:03] – The Road to Recovery & Embracing a New Path[07:21] – Ellen's Approach to Proactive Health & Fitness[11:36] – Navigating the Fitness Industry as a Young Coach[17:53] – Personal Growth, Mindset Shifts & Lifestyle Changes[24:14] – Breaking Up with Diet Culture & Toxic Food Rules[24:59] – Finding Balance: Nutrient-Dense vs. Processed Foods[26:32] – Practical Tips for Increasing Protein Intake[28:33] – The Role of Protein in a Balanced Diet[31:45] – Calorie Counting: When It Helps & When It Hurts[36:58] – Strength Training After Injury: Rebuilding Confidence[41:05] – Why Ellen Chose an Alcohol-Free Lifestyle[48:44] – Defining Health: What It Really Means to Live WellLinks & Resources: Connect with Ellen on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Have you ever felt trapped in a cycle of negative self-talk, disordered eating, or struggling to find balance in your fitness journey?In this episode of The Kate Hamilton Health Podcast, I sit down with Emma McKee, a leading personal trainer and 2024's Belfast's Best PT winner, to discuss her powerful journey from battling bulimia for 11 years to becoming an advocate for mental health, self-care, and strength training.Emma opens up about the mental and emotional toll of an eating disorder, how she found the courage to seek help, and the pivotal role that fitness and mindset shifts played in her recovery. We also dive into the evolution of the fitness industry, why more women are stepping into strength training, and how she transitioned from in-person coaching to building a thriving online business - all while navigating motherhood.If you're ready to learn how to break free from toxic cycles, build a stronger, healthier mindset, and embrace fitness as a tool for empowerment rather than punishment, this episode is for you.Episode Highlights:[00:00] – Welcome to The Kate Hamilton Health Podcast[01:24] – Meet Emma McKee: Belfast's Best PT & Advocate for Mental Health[01:45] – Emma's Journey into Personal Training & Overcoming Struggles[02:29] – How the Fitness Industry Has Evolved for Women[03:38] – The Importance of Female Personal Trainers in Today's Industry[06:30] – Transitioning from In-Person Coaching to Online Success[08:51] – Balancing Motherhood, Business & Mental Well-being[11:58] – Emma's 11-Year Struggle with Bulimia & The Road to Recovery[18:27] – The Turning Point: Seeking Help & Overcoming Mental Barriers[23:15] – How Motherhood Shifted Her Mindset on Health & Self-Care[27:53] – The Role of Personal Development in Healing & Growth[29:03] – Understanding Emotions, Triggers & Mental Health Challenges[30:20] – The Power of Breathwork & Tapping for Anxiety & Healing[31:00] – Exploring Alternative Healing Methods & Self-Discovery[34:14] – Taking Personal Responsibility for Growth & Change[38:21] – Managing Panic Attacks, Stress & Anxiety in Daily Life[40:58] – Why Personal Routines & Boundaries Are Non-Negotiable[49:49] – Finding Joy in Exercise & Shifting Your Relationship with Fitness[55:22] – Redefining Health: What It Really Means to Live WellLinks & Resources: Connect with Emma on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Struggling to balance fat loss, muscle building, and endurance training?In this episode of The Kate Hamilton Health Podcast, I sit down with Catriona Kirwan, online fitness coach and owner of Recreate Coaching. We chat about what it truly means to achieve body composition goals while maintaining performance, confidence, and a sustainable lifestyle.Catriona shares her journey from yo-yo dieting to coaching, breaking down common misconceptions around training, nutrition, and mindset. We tackle the challenges of losing fat while training for a marathon, the realities of photo shoot prep, and why lifting weights is essential for long-term health.If you're looking for real, practical strategies to build strength, fuel performance, and create a balanced approach to fitness, this episode is for you.Episode Highlights:[00:00] – Welcome to The Kate Hamilton Health Podcast[01:36] – Meet Catriona Kirwan: Online Coach & Fitness Enthusiast[02:21] – From Yo-Yo Dieting to Coaching: Catriona's Transformation[04:44] – Balancing Sports Performance & Nutrition[07:11] – Fat Loss vs. Endurance Training: Can You Do Both?[11:09] – Why Enjoying the Process is Key[18:18] – Behind the Scenes of Body Composition Coaching & Photo Shoots[27:21] – Setting Realistic & Fulfilling Fitness Goals[36:47] – Client Weight, Body Composition & the Bigger Picture[37:43] – Building Confidence Through Small, Consistent Habits[38:47] – Time Constraints & the Pressure to See Results[39:04] – The Long-Term Approach to Sustainable Fitness[43:07] – How Stress Affects Body Recomposition[43:43] – Biggest Myths About Body Composition & Fat Loss[44:16] – Why Lifting Weights is a Non-Negotiable for Women[45:58] – The Role of Diet Breaks & Maintenance Phases[47:49] – Muscle Building Benefits You Didn't Know About[51:25] – Reversing Out of a Diet & The Power of Food Quality[55:20] – Improvement Phases & Why They Matter[01:01:49] – Balancing Flexibility & Nutrition for Long-Term Success[01:07:50] – Defining Health & Finding True BalanceLinks & Resources: Connect with Catriona on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

Struggling with PCOS and unsure where to start?In this episode of The Kate Hamilton Health Podcast, I sit down with Mary Jo of MJ Nutrition, a registered nutritionist specialising in women's health and PCOS. We break down common misconceptions, discuss the critical role of gut health in hormone regulation, and explore practical nutrition and lifestyle strategies to help you take control of your symptoms.Mary Jo also shares her personal journey with PCOS and how she now helps women navigate their own health challenges. We debunk myths - like whether you really need to cut carbs or if the pill "cures" PCOS - and provide science-backed strategies to support your body naturally. Plus, we dive into fertility, hormone balance, and the best dietary choices for managing PCOS effectively.If you're looking for real, actionable advice, this episode is a must-listen.Episode Highlights[00:00] – Welcome to The Kate Hamilton Health Podcast[00:13] – Meet Mary Jo: Nutritionist & PCOS Specialist[02:12] – Mary Jo's Personal PCOS Journey & Insights[04:16] – Understanding PCOS: Symptoms, Causes & Diagnosis[09:48] – PCOS Myths Busted: Carbs, Birth Control & More[12:59] – Navigating PCOS Treatment Options[20:10] – Diet & Lifestyle Hacks for Managing PCOS Naturally[26:52] – Protein Sources Beyond Powders & Choosing the Right One[29:20] – How Much Protein Do Women Actually Need?[32:11] – Gut Health & PCOS: The Overlooked Connection[36:56] – The Power of Probiotics for Gut & Hormone Balance[44:35] – PCOS & Fertility: Separating Fact from Fiction[49:56] – Final Thoughts & Where to Find Mary JoLinks & Resources: Connect with Mary Jo on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromoDisclaimerThis podcast is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your diet, lifestyle, or treatment plan.

In this episode of The Kate Hamilton Health Podcast, I share my personal experience of battling a severe flu and the valuable lessons I learned about recovery, fitness, and overall well-being. If you've ever struggled with getting back to your routine after being sick, this episode is for you!I chat about the essential steps for a smooth recovery - why rest is more important than workouts, how to adjust your nutrition, and the mindset shifts that make all the difference.You'll hear firsthand how I managed my own fitness and health goals while prioritising healing, and I'll walk you through the best strategies for easing back into training without setbacks. Most importantly, I discuss the power of listening to your body, avoiding unnecessary stress, and reassessing your health priorities with gratitude.Episode Highlights[00:00] Welcome & Episode Overview – Why this topic is so important[00:21] My Personal Flu Recovery Story – What I experienced and learned[01:06] Balancing Fitness & Recovery – How to manage goals while healing[02:40] The Importance of Rest & Patience – Why pushing through isn't the answer[05:20] Tracking Progress During Illness – What to focus on (and what to let go of)[08:22] Nutrition for Healing – Foods that support recovery and energy[11:12] Avoiding Overtraining & Stress – How to prevent setbacks post-illness[15:43] Reflections on Health & Lifestyle – Shifting priorities after being sick[18:09] Final Thoughts & Encouragement – Moving forward with balance[18:38] Outro & Listener Engagement – Connect, share, and subscribe!If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromoDisclaimer: I am not a doctor, and this episode is based on my personal experience. Always consult a medical professional before making changes to your health or fitness routine.

Are you ready to break free from toxic relationships and reclaim your confidence?In this episode of The Kate Hamilton Health Podcast, I sit down with Orla Foster, a compassionate coach and therapist who specialises in helping women heal and thrive after toxic relationships.We dive into what defines a toxic relationship, how to navigate guilt and shame, and why rebuilding self-worth is the key to moving forward. Orla shares her insights on Rapid Transformational Therapy (RTT), a powerful hypnotherapy method designed to help you uncover and reprogram limiting subconscious beliefs. Together, we explore personal development, setting healthy boundaries, and the cultural influences that shape our relationships.Whether you're seeking actionable steps to heal or inspiration to take the first step, this episode is your guide to transformative growth.Episode Highlights:[00:00] Welcome to the Kate Hamilton Health Podcast[00:12] Introducing Orla Foster: Coach and Therapist[00:36] What are Toxic Relationships? Signs to Look For[02:20] Orla's Journey: Healing and Rebuilding After Toxic Relationships[03:43] The Power of Rapid Transformational Therapy (RTT)[07:19] Unpacking the Complexities of Toxic Relationships[10:45] Rebuilding Self-Worth and Setting Boundaries[21:44] How Cultural Norms Impact Relationship Dynamics[28:17] Deep Dive into Rapid Transformational Therapy[34:05] Toxic Relationships: Recognizing the Patterns[35:50] Why Self-Worth is the Cornerstone of Healing[36:30] Dealing with Online Negativity and Emotional Triggers[38:34] Confidence, Journaling, and Building Resilience[45:18] The Benefits of Journaling for Healing[48:32] Social Media, Community, and Finding Support[49:50] Practical Resources for Personal Growth and Recovery[53:01] Final Thoughts: Hope, Healing, and EmpowermentLinks & Resources: Connect with Orla Foster on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromoDisclaimer:The content shared in this episode is for informational and educational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. If you are experiencing a crisis or need immediate support, please reach out to a qualified mental health professional or helpline in your area.

In this episode of the Kate Hamilton Health Podcast, I sit down with Danella Mercati, founder of Chi Chi Fit - a revolutionary approach to fitness that combines the magic of musical theatre with movement.Danella's passion for creating fun, empowering, and inclusive workouts shines through as we discuss her incredible journey. From her roots in acting school to working as a massage therapist for celebrities like Sir Paul McCartney, and eventually founding Chi Chi Fit, Danella's story is a testament to resilience, creativity, and following your dreams.We chat about the joy of rediscovering hobbies as adults, the role fitness can play in navigating menopause, and the power of building a supportive community. Danella also shares how Chi Chi Fit is transforming lives for both kids and adults, helping them build confidence and embrace the joy of dance and music.Whether you're looking for a fun way to get moving, a new hobby, or even considering teaching Chi Chi Fit classes, this episode will leave you feeling inspired and ready to take on new possibilities!Episode Highlights:[00:00] - Welcome to the Kate Hamilton Health Podcast[00:17] - Meet Danella Mercati, founder of Chi Chi Fit[00:42] - What is musical theatre fitness?[02:03] - Danella's inspiring journey: from acting school to Chi Chi Fit[06:46] - The importance of hobbies for joy and empowerment[10:14] - How Chi Chi Fit brings fun and fitness to all ages[16:00] - Building confidence and fostering a sense of community[32:26] - A serendipitous encounter with Paul McCartney[39:14] - Collaborating with Craig Revel Horwood[45:47] - How fitness supports menopause and personal empowerment[48:55] - The healing connection between music, movement, and happiness[50:59] - A powerful message about pursuing dreams and embracing new possibilitiesLinks & Resources: Connect with Chi Chi Fit on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I'm chatting with Stephanie Miller i better known as Stephanie Jane Health on Instagram or The Honest Health Queen. Stephanie is an online health coach and corporate wellness expert who's passionate about root cause health coaching, with a special focus on gut health and hormonal balance.We dive into Stephanie's inspiring journey from corporate life to becoming a health coach after facing her own health struggles. She shares her insights on perimenopause, managing trigger foods, reducing stress, and how everything in the body is connected - yes, even your gut and brain! You'll also learn about her tailored coaching approach and why it's so important to treat each client as an individual.Plus, we explore the vagus nerve, the role of minerals, and the small but powerful lifestyle changes that can make a big difference in how you feel. Whether you're navigating perimenopause, working to improve your gut health, or just trying to feel like yourself again, this episode is packed with actionable tips and expert advice.Episode Highlights:[00:00] Introduction to the Podcast[00:13] Meet Stephanie Miller: The Honest Health Queen[02:31] Stephanie's Personal Health Journey[05:26] What Is Root Cause Health Coaching?[07:30] How to Identify and Manage Trigger Foods[10:17] Why Gut Health Is the Foundation of Wellness[16:52] The Vagus Nerve and Gut-Brain Connection[22:18] How Sleep and Stress Impact Your Health[27:21] Balancing Life, Health, and Womanhood[28:55] Managing Career and Family Responsibilities[29:25] Making Time for What Matters[30:15] Finding Purpose and Fulfilment in Your Work[33:14] Hormone Health 101[34:56] Nutrition Tips for Hormonal Balance[36:25] How to Make Lifestyle Changes That Stick[41:31] Navigating Perimenopause and Menopause with Grace[45:41] Why Minerals Are Key to Your Health[49:28] What Health and Self-Love Really Mean[51:16] Final Thoughts and How to Connect with StephanieLinks & Resources: Connect with Stephanie Miller on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I chat with Tanya Chouhan, aka Slower Running Mummy on Instagram. Tanya opens up about her personal journey of embracing running - not for speed or distance, but for the pure joy it brings. She shares her experiences with miscarriage, grief, and how running became a powerful healing outlet.Tanya emphasises the importance of running for enjoyment and the freedom of shedding the pressure of time and pace. We explore the critical role running can play in boosting mental health, especially for busy mums, and how setting a positive example for your children is key to balancing life and fitness. Throughout the conversation, Tanya sheds light on body image, health, and her philosophy on prioritizing well-being over societal expectations.Whether you're a seasoned runner or just starting out, this episode delivers valuable insights on how anyone can run - at any pace - and still enjoy the process. Tanya's journey is a testament to the power of self-care, healing, and embracing authenticity in both running and life.Episode Highlights:00:00 – Introduction to the Episode02:13 – Meet Tanya Chohan: The Slower Running Mummy02:48 – Tanya's Running Journey and How She Overcame Grief05:30 – Promoting Enjoyment Over Performance in Running12:23 – Balancing Running with a Busy Life as a Mum22:20 – Juggling Motherhood and Fitness: Finding Balance22:57 – Tackling Cultural Perspectives on Mum Guilt24:02 – Discovering Your ‘Why' for Fitness and Running25:22 – Building an Online Community for Like-minded Runners26:30 – Embracing Authenticity in Your Running Journey30:59 – Challenging Common Perceptions of Health and Body Image35:04 – The Importance of Prioritizing Self-Care and Mental Health38:21 – Final Thoughts on Health, Wellness, and Running43:07 – Closing Remarks and Call to ActionLinks & Resources: Connect with Tanya Chouhan on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromoDisclaimer: This episode touches on sensitive topics, including miscarriage and grief. Listener discretion is advised.

In this episode of the Kate Hamilton Health Podcast, I sit down with Sarah Woulfe, a certified mindset coach specializing in NLP, EFT, CBT, and mindfulness. Together, we dive deep into the world of mindset and emotional healing, exploring powerful techniques like EFT tapping and matrix reimprinting that can help release trauma, shift perspectives, and unlock your true potential.Sarah shares her inspiring personal journey of overcoming self-doubt, negativity, and fear while rebuilding her confidence and embracing her authentic self. We also discuss the dynamics of internal versus external validation, how the ego impacts our decisions, and why redefining success is key to living a balanced life. Plus, Sarah introduces practical tools like gratitude journaling, morning routines, and mindfulness practices to support emotional well-being.Whether you're looking to deepen your self-awareness or gain actionable insights to enhance your mindset, this episode is packed with value!Episode Highlights[00:00] - Welcome to the Kate Hamilton Health Podcast[00:13] - Meet Sarah Woulfe: Mindset Coach and Healing Expert[00:41] - Exploring transformative mindset techniques[03:08] - Sarah's personal story of overcoming negativity[04:33] - The magic of EFT tapping and emotional release[05:25] - How EFT can shift trauma and unlock potential[11:51] - Matrix reimprinting explained: A tool for deeper healing[13:15] - Understanding and addressing childhood trauma[19:21] - Inner child work: Connecting with and healing past wounds[22:12] - Redefining success and understanding the role of ego[30:22] - How ego shapes reality and impacts authenticity[32:18] - Balancing ego and your true self in adulthood[32:58] - Why meditation and mindfulness are life-changing[43:28] - Navigating social media while protecting personal boundaries[49:02] - The irreplaceable value of human connection[54:10] - Final reflections on mindset, healing, and authenticityLinks & Resources: Connect with Sarah Woulfe on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I'm thrilled to sit down with ultra-marathon runner and experienced coach, Claire Dunn.With over 20 years of running expertise under her belt, Claire brings a wealth of knowledge to the table, sharing practical advice for runners of all levels. From beginner-friendly tips to advanced endurance strategies, we dive into everything you need to know about running smarter, staying consistent, and finding joy in the journey.Claire and I talk about the mindset shifts that keep runners motivated, how to overcome common challenges, and why celebrating small wins can make a huge difference. We also explore her unique approach to nutrition for long-distance runners and the importance of tailoring your training to your personal goals.Whether you're just starting out, looking to avoid common pitfalls, or ready to tackle your first ultra, this episode is packed with actionable advice, personal stories, and inspiration to help you take your running to the next level.Episode Highlights[0:00] - Welcome to the podcast![0:12] - Meet Claire Dunn: Running coach, ultra marathoner, and endurance expert.[1:07] - Beginner running tips: How to get started and avoid common mistakes.[2:06] - Managing mindset: Staying motivated and embracing challenges.[5:12] - Overcoming beginner struggles and sticking with it.[10:21] - Why consistency matters more than perfection.[12:08] - Setting realistic goals for growth and progress.[18:33] - Exploring different running styles and finding what works for you.[24:28] - Behind the scenes of Claire's ultra-marathon experiences.[28:07] - Building mental resilience: Hallucinations, fears, and pushing through barriers.[35:21] - Why strength training is essential for every runner.[40:16] - Nutrition tips for long-distance running: Fueling for success.[47:17] - Striking the balance between weight loss and peak performance.[51:47] - Defining health holistically: What does it really mean?Links & Resources: Connect with Claire Dunn on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this solo episode of the Kate Hamilton Health Podcast, I chat all things Christmas and managing Christmas!I share actionable strategies for maintaining your health and fitness progress throughout the festive season without sacrificing enjoyment!As Christmas approaches, it's easy to feel overwhelmed, but in this episode, I explain that you CAN stay in control throughout December and how to avoid the all-or-nothing mindset and stay on track with your goals!I also share tips for setting boundaries during holiday events to stay aligned with your goals.Key Topics Discussed in This Episode: Why do drinking water, getting enough protein, and eating veggies still matter during the holidays? How to keep your energy up and feel good, even when things get busy. Two simple ways to handle calorie intake at holiday events without overthinking it. How to stay on track with your health goals while making the most of family time and holiday fun.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode of the Kate Hamilton Health Podcast, I sit down with Karen Murphy, an online coach helping women over 40 redefine their health and fitness journeys.Karen shares how personal tragedy inspired her shift from a high-pressure corporate career to building a purpose-driven life centered around wellness. We dive deep into the challenges - and rewards - of prioritising mental and metabolic health, building sustainable habits, and embracing resistance training as we age.Karen's story is filled with resilience and practical wisdom. Whether you're navigating grief, reevaluating your priorities, or just starting your health journey, this episode is packed with actionable advice and heartfelt encouragement.Listener Note: This episode includes a discussion of infant loss, which some listeners may find sensitive or triggering.Key Questions Discussed in This Episode: What inspired Karen to pursue a career in health and fitness after personal loss? How can women over 40 balance health, family, and demanding careers? Why is resistance training particularly beneficial for women as they age? How do sugar and alcohol affect our overall health, and how can we manage their impact? What role do sleep and stress management play in achieving wellness goals? How can you build consistent, healthy habits without striving for perfection? What strategies help women navigate perimenopause and menopause with confidence? How do you define your “why” and use it to drive lasting change in your life?Links & Resources: Connect with Karen Murphy on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode of the Kate Hamilton Health Podcast, I chat with my friend and inspiring online fitness coach, Rosa Flaherty. Rosa shares her incredible story of losing 30 kilos, navigating body image struggles, and overcoming alcohol dependency to become a trusted voice in the fitness world.We dive into the real-life challenges of sustainable fat loss, staying consistent with your goals at social events, and managing stress in today's fast-paced world. Rosa also opens up about how social media influences our view of health and why authenticity and self-reflection are so important for holistic well-being.If you're looking for inspiration and practical advice to create a healthier, more balanced life, this is the episode for you!Key Questions Discussed: How did Rosa transform her personal struggles into a thriving coaching career? What are the key principles for successful and sustainable fat loss? How can you balance fitness goals with an active social life? What role does self-reflection play in maintaining mental clarity and personal growth? How has Rosa's relationship with alcohol impacted her health journey? What are the dangers of social media's influence on body image, and how can we combat them? How can we redefine health to prioritize authenticity and well-being over appearances?Links & Resources: Connect with Rosa Flaherty on Instagram here Connect with Rosa Flaherty on TikTok hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I chat with Chloe Stevens, a highly experienced Women's Health Physiotherapist and Nutritionist with over 14 years of expertise in women's health to discuss all things pelvic floor.Chloe discusses her journey from maternity support to specialised pelvic health care, highlighting how nutrition can play a critical role in pelvic floor rehabilitation. This conversation isn't just about exercises – it's about a holistic approach to pelvic health, where lifestyle, diet, and practical, everyday adjustments are central to a healthier pelvic floor.We also explore Chloe's insights into essential pelvic floor exercises, the challenges women face postnatally, and the widespread need for education on pelvic health at every stage of life. Chloe tackles common concerns like stress incontinence and prolapse, shares actionable tips on strengthening the pelvic floor, and offers advice on when it's time to seek professional help. From postural changes to stress relief, this episode is full of with expert guidance for a healthier, empowered life.Key Questions Discussed: What role does nutrition play in pelvic floor recovery, and what foods can help? Why is pelvic health education so important for women across all stages of life? How can women effectively manage common issues like stress incontinence and prolapse through exercises and lifestyle changes? What are the best pelvic floor exercises, and how can you incorporate them into your daily routine? How does menopause impact pelvic health, and what can be done to support it during this transition? Why are breathing techniques essential for pelvic floor support, and how do they work? What simple changes can help alleviate constipation, and how can posture and hydration make a difference?Links & Resources: Connect with Chloe Stevens on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I sit down with Eimear Sheridan, a dedicated online nutrition coach and fitness enthusiast behind RX Nutrition, to discuss practical and sustainable strategies for achieving health goals!Eimear shares her experience running 12-week nutrition challenges and her approach to balanced, mindful eating that supports both wellness and fitness aspirations.We also chat about Eimear's role as a personal trainer at Peak Performance Gym, where she's helping clients build strength, work on conditioning, and train for Hyrox, a sport blending running and weight training.We discuss what is involved in a Hyrox event, nutrition for various fitness goals, and how macronutrients and supplements can elevate performance.Eimear also introduces us to the benefits of hot and cold therapy, including her own experiences with cold water therapy, and gives us a sneak peek into her latest venture, Sauna by the Lakes.We finish with a discussion on community, happiness, and what it really means to be healthy.Key Questions Explored: What inspired Eimear to start her journey as an online nutrition coach, and what can clients expect from her 12-week challenges? How does Eimear incorporate strength, conditioning, and Hyrox training into her sessions at Peak Performance Gym? What does a Hyrox Rocks workout entail, and what makes it unique? Which nutrition tips and macronutrient guidelines does Eimear recommend for both weight-loss clients and competitive athletes? How can supplements, including caffeine, be used safely to enhance performance, and what should we be aware of regarding caffeine and heart health? Why is hot and cold therapy beneficial, and how has Eimear personally integrated cold water therapy into her routine? How does Eimear view the importance of community and happiness in her own approach to defining true health?Links & Resources: Connect with Eimear Sheridan on Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I chat about my path from the classroom to the world of health and fitness coaching!After over 15 years as a primary school teacher, life took me on a whole new journey, and I share the ups and downs that brought me here. I talk about the challenges I faced along the way - dealing with anxiety, motherhood, and eventually finding my purpose in wellness. I also talk about those “aha” moments that came into focus, especially during the pandemic, and the steps I took to build a supportive community around balanced, sustainable living.I also share my coaching approach and the KHH Coaching Curriculum, which is all about daily reflection, balanced nutrition, moving your body, and setting real, achievable goals. I discuss why I think flexibility, mobility, and embracing imperfection are key to a lifelong journey of health.Key Topics Discussed in This Episode: Career change: Why I left teaching and the pivotal moments that led me to health and fitness coaching. Dealing with anxiety and motherhood: Navigating personal challenges and finding ways to prioritise mental and emotional well-being. Discovering my passion for fitness: How fitness and personal development opened the door to my new path. The change: How the pandemic provided the clarity I needed to pursue my coaching career. Building a community: The importance of genuine connections and creating a space for sustainable habits. KHH Coaching Curriculum: A holistic approach that includes nutrition, movement, reflection, and goal-setting. Top 10 steps for health and fitness: A roadmap to balanced, long-term wellness. Resistance training: Why strength and resilience are key components of physical health.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode, I sit down with Rachel Conway, a running coach with a background in clinical psychology, to chat about the connections between running, mental resilience, and personal growth.Rachel shares her journey from the business world to psychology, highlighting why she's integrated running coaching into her practice and how psychology can play a transformative role in endurance sports.We discuss practical insights around setting achievable, personalised running goals, a balanced nutrition plan, and incorporating strength training to stay injury-free.Rachel brings a unique perspective to fitness, emphasising the importance of understanding your "why" and maintaining a holistic approach that nurtures not just physical health but also emotional and social well-being.From beginner tips to advanced strategies, this episode is full of actionable advice for runners of all levels, ensuring you can make meaningful progress while avoiding burnout.Key Questions Discussed: How can psychology positively impact endurance sports like running? What are the steps for beginners to start running without injury or burnout? Why is setting personalised fitness goals important, and how can runners find their "why"? What role does balanced nutrition play in achieving running success? How can strength training prevent injury when running and long-term endurance? What practical strategies can runners use to align their fitness goals with personal motivations?Links & Resources: Connect with Rachel Conway on her Instagram hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I sit down with Jennifer Davy, a life coach specialising in Neuroscience, to explore mental health, self-empowerment, and the transformative power of self-reflection.Jennifer opens up about her personal experience with postnatal depression and her inspiring journey from teaching to becoming a life coach. We dive into the mental health struggles she faced while building her business, and the strategies she used to overcome them.We also discuss how decisiveness and self-compassion can reshape your behaviors, and how neuroplasticity can help rewire your brain for a more positive mindset.This episode is full of practical tips for rejecting societal conditioning, improving self-talk, and embracing self-care, especially for women.Whether you're navigating your own mental health challenges or seeking personal growth, Jennifer's insights will leave you feeling empowered and ready to take action.Key questions discussed in this episode: How did Jennifer overcome postnatal depression and transition into life coaching? What role does alcohol play in mental health, and how can we break free from its limitations? How can we use neuroplasticity to rewire our mindset and cultivate positive thinking? Why is self-talk so important, and how can it shape our behaviors and motivation? What practical steps can we take to challenge self-limiting beliefs and embrace personal growth? Why is prioritising self-care, especially for women, essential for mental and emotional well-being?Links & Resources: Download Jennifer's eBook here Connect with Jennifer Davy at wellbeingwarrior.ieIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I sit down with Kyran O'Neill, founder of Total Mental Performance, to discuss the world of mental performance coaching and overcoming life's toughest challenges.Kyran shares his journey through boxing, sales, and coaching, offering insights into the power of resilience, managing emotions, and overcoming feelings of inadequacy and stress.We also tackle the societal pressures many of us face, the impact of alcohol on potential, and why health is more than just physical - it's about personal fulfillment and giving back.Key questions discussed in this episode: How does Kyran's background in boxing, sales, and coaching shape his approach to mental performance? What is the "Psychological Ferrari," and how can we harness it for mental clarity? Why is resilience more important than fearlessness when overcoming adversity? How do you manage stress and find balance amidst life's pressures? What are the hidden challenges of balancing career and parenthood, especially for mothers? How can journaling and self-coaching tools accelerate personal growth and success? What role does alcohol play in limiting human potential, and how can we break free? How does Kyran define true health and mental performance in today's world?Links & Resources: Connect with Kyran O'Neill at his website Connect with Kyran O'Neill at Total Mental Performance Journaling for High Performers ebook - coming soon!If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo

In this episode, I sit down with Brian Ó hÁonghusa, a qualified nutritionist and coach, to explore the fascinating intersection of nutrition and cognitive behavioral therapy (CBT).We dive into Brian's approach to helping clients with body composition, sports performance, IBS management, and disordered eating patterns, including binge eating and emotional eating. Brian explains how he integrates CBT to tackle severe eating disorders, body image concerns, and the psychological aspects of behavior change.We also explore the biopsychosocial model of obesity, dieting challenges, and effective behavior change strategies. Brian shares practical tools like journaling and values-driven actions to help reframe disordered eating and insights into the differences between binge eating and emotional eating.We then finish the episode by chatting about food anxiety, the cultural factors affecting men's health, and mindful eating techniques for achieving a healthier relationship with food.Key Questions Discussed in This Episode: How does cognitive behavioral therapy help with disordered eating? What's the difference between binge eating and emotional eating? What is the biopsychosocial model of obesity? How can journaling improve eating habits and mental health? How do men experience disordered eating differently? What are some effective strategies for managing food anxiety? How can mindful eating lead to a balanced approach to health?Links & Resources: The Happiness Trap by Russ Harris: Get the book hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo**If any part of this conversation triggers you, please seek support from a qualified professional. It's essential to work with someone trained in managing mental health and eating disorders to ensure you get the help you need.**

In today's episode, I dive into the big impact stress has on our health, and how it affects both our mental and physical well-being.I also share some of the stress-relieving practices and mindset activities I teach my clients in coaching!We talk about the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems and why finding balance between the two is so important. Plus, I give you my top tips for managing stress and breaking down the difference between everyday stress and those bigger life stressors!Key Questions Discussed in This Episode: How does stress affect our health? What is the sympathetic nervous system? What is the parasympathetic nervous system? How to find balance between our nervous systems? Why is relaxation so important? Does meditation really help with stress? How does journaling help to relieve stress? How to balance stress with healthy habits?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode of the Kate Hamilton Health podcast, I sit down with Denise Murphy, an online fitness coach and mother of two, to dive deep into the world of pre and postnatal fitness.We explore the crucial role that staying active plays before and during pregnancy, and Denise shares her expert advice on what exercises are safe, and which ones to avoid.How can expecting mothers navigate fitness routines and nutrition during pregnancy? Denise offers practical nutrition tips, including the importance of protein - especially for pescetarians and vegetarians - while also discussing her personal journey of weight loss and sustainable health practices.Are you curious about postnatal recovery?Denise provides valuable insights into regaining strength and maintaining a balanced diet after childbirth. We also cover the importance of women's health physio and how to safely return to exercise postpartum.Key Questions Discussed in This Episode: How can staying active impact your pregnancy and overall health? What are the do's and don'ts of pre and postnatal fitness? How should you adapt your diet and nutrition during pregnancy, especially protein intake? What fitness myths about pregnancy need to be debunked? Why is women's health physio so important during the postpartum period? How can you safely return to exercise after having a baby?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1**The content in this episode is for informational purposes only and is not medical advice. Please consult your healthcare provider before changing your fitness or nutrition, especially during pregnancy or postpartum.**

In today's episode, I chat about how our mindset plays a crucial role in achieving health and fitness goals.I share some personal challenges I've faced along the way and highlight why self-reflection and journaling are powerful tools for breaking through subconscious barriers.I also explore how uncovering your deeper motivations can transform how you approach long-term habit changes and ultimately drive you toward success.I also offer some practical exercises to help you uncover your own 'why' and share stories from my journey to encourage you to take control of yours.Key Questions Discussed in This Episode: How does your mindset shape your ability to reach your health and fitness goals? Can journaling really help you discover what's holding you back? Why is having a strong 'why' so essential for lasting change? What practical exercises can help you dig deeper and uncover your true motivation? How can you take control of your personal journey and create lasting success?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode of the Kate Hamilton Health Podcast, I chat with the inspiring Vikki Cronin. At 50, Vicky has transformed her life from unhealthy habits to becoming a holistic health and fitness expert.We dive deep into her journey, discussing how she overcame her past struggles to achieve balance and well-being. Vicky shares her insights on how nutrition, mindset, and self-awareness play a key role in long-term health and offers practical advice for women, especially those navigating perimenopause and menopause.Whether you're looking to start your own health journey or just refine your habits, Vicky's tips will help you make lasting changes.We also explore the power of journaling, behavior change, and how meditation, sleep, and stress management are all essential pieces to achieving a well-rounded, healthy lifestyle. Vicky's holistic approach to coaching provides a roadmap for anyone looking to take charge of their health, no matter what stage of life you're in.Key Questions Discussed in This Episode: How did Vicky transform her unhealthy lifestyle into one focused on fitness and well-being? What is a holistic approach to health, and how can it impact your mindset? What are the biggest challenges when starting a fitness journey, and how can they be overcome? Why is self-awareness so crucial for creating lasting change? How can journaling help build effective routines and stay consistent? Why is sleep a cornerstone of health, especially during perimenopause and menopause? What role does resistance training play in maintaining a balanced lifestyle? How can nutrition empower women during perimenopause and beyond?If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode of the Kate Hamilton Health Podcast, I chat with Adele Johnston, a dedicated menopause coach, to dive deep into the crucial stages of menopause and hormone health.Adele opens up about her personal experience with early menopause and how it inspired her to support other women navigating this life stage.We explore a range of topics, from understanding hormone replacement therapy (HRT) and menopause replacement therapy as well as the importance of nutrition to fostering a positive mindset and self-connection.Adele shares practical advice, actionable tools, and empowering insights that will help you live a vibrant and confident life through menopause and beyond.Whether you're experiencing menopause yourself or want to support someone who is, this episode is packed with valuable knowledge and support.Key Questions Discussed in This Episode: What inspired Adele Johnston to become a menopause coach, and what were her early challenges? How can Hormone Replacement Therapy (HRT) and lifestyle changes support women during menopause? Why are education and advocacy important in empowering women through menopause? What should women know about the different stages of menopause? How can nutrition, including healthy fats and protein, help manage menopause symptoms? How do mindset, mindful eating, and social connections improve well-being during menopause? What practices can help women connect with themselves and enhance their menopause journey?Links & Resources: Listen to Adele Johntson's podcast: https://open.spotify.com/episode/4C3U6HlhExBitwyyMR4Pi7?si=95018b57ad2b4480 To get Adele's FREE set of morning affirmations: https://adelejohnstoncoaching.com/empowering-confidence-50-i-am-affirmations/If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In today's episode, I chat with Aisling Lannon, an online fitness coach from Roscommon, Ireland.Aisling shares her inspiring journey from accountancy to fitness coaching, highlighting her personal weight loss story and the habits-based approach she uses with her clients.We chat about so much including dieting and gaining phases, the importance of maintenance, the challenges of prepping for a fitness photoshoot, the difficulties of reversing after a photoshoot, and the value of self-acceptance and holistic health.We also discuss how to balance personal goals with maintaining a healthy lifestyle.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In today's episode, I chat about the crucial role that daily movement plays in fat loss!While diet is key, how does movement fit into the picture? I break down energy balance and explain how the calories you consume versus the calories you burn affect your fat loss goals. I also discuss why daily activity is just as important as what you eat.Why is it so important to keep moving throughout the day? I cover how even small movements can boost your calorie burn and impact your results. Plus, I touch on basal metabolic rate, strength training, and how digestion itself burns calories.I also introduce NEAT (Non-Exercise Activity Thermogenesis), which is the energy you burn through everyday activities. It can be a game-changer for fat loss! I'll show you how to increase your NEAT and why it's so effective.Finally, I share practical tips to add more movement into your routine, from walking more to simple ways to stay active. These strategies can make a big difference in your journey.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode, I chat with Kim Rahir, an online health coach and Olympic weightlifting competitor at the master's level.Kim shares her remarkable transformation from a journalist battling a debilitating illness to becoming a passionate advocate for strength training, especially for women over 40.In this episode, we chat about: How Kim's journey from journalism to health coaching and weightlifting began, and how she overcame her health challenges Why building muscle is crucial for women over 40, and how strength training benefits both physical and mental health Kim's tips for starting small, building confidence, and creating positive momentum in fitness How Kim balances her passion for weightlifting with life in Madrid, and what strategies she recommends for overcoming resistance and staying motivated Why Kims suggest not focusing solely on "eating healthy," and what her thoughts are on calorie counting and specific health goalsThis episode is full of insights and stories that will resonate with anyone looking to improve their health and well-being.Kim's experiences and advice offer a wealth of knowledge and inspiration for anyone interested in strength training and a healthier lifestyle.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode, I chat with personal trainer Emma Dowling, who specialises in pre and post-natal health.Emma shares her insights on parenting, fitness, and balancing a busy life.We discuss everything from the importance of modelling healthy behaviours for children, managing hectic schedules, and finding time for self-care to training during pregnancy, pelvic floor health, and Emma's holistic approach to fitness.We chat about: How to balance fitness with family life, and how to incorporate exercise into a busy schedule Why it is important to model healthy behaviours in front of children, and how can parents make time for their own fitness? What are the key considerations for training during pregnancy, and why is pelvic floor health crucial for new and expectant mothers? How Emma addresses misconceptions in fitness, especially regarding women's health, mindset, and nutrition What Emma's thoughts are on diet culture and its impact on long-term health and wellnessThis conversation is packed with practical advice and inspiring stories, offering valuable insights into the unique challenges and rewards of maintaining fitness and health during the parenting journey.Whether you're a busy parent or interested in women's health, Emma's expertise provides a wealth of knowledge to help you navigate your fitness goals.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode of the Kate Hamilton Health Podcast, I chat with Rebecca Holland, founder of Health with Holland and a health coach specialising in helping women achieve natural hormone balance. Rebecca shares her expertise in areas like stress management, the vagus nerve, and gut health, providing invaluable insights into how these factors affect overall wellness.We delve into practical strategies for regulating blood sugar levels, managing PCOS, and navigating perimenopause. The importance of strength training for overall health is also highlighted, along with Rebecca's personal journey with hormone imbalances. She offers actionable tips on implementing small, incremental changes in nutrition, exercise, and self-compassion to improve long-term health.This episode is packed with tips for anyone looking to balance their hormones naturally and enhance their overall wellness.If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1

In this episode I chat with Nicola Donnellan. Nicola is a Reiki master, meditation expert and owner of Bre Reiki.Most of this conversation centres around meditation, it's benefits and why it is more necessary in today's society than ever before.We chat about:-meditation-breathwork-childhood trauma-inner child work-fear and the pain of life change-anxiety and how we can heal ourselves through meditation-self-discoveryI hope you enjoy this conversation and can take from it what you need to live your best life!If you'd like to connect with Nicola, you will find her on Instagram @brereikiMusic by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1

In this episode I chat with online coach Chelsea Pullinger. We both share a very similar mindset when it comes to health and fitness - sustainability!!We have a fab conversation about:-sustainable weight loss-lifestyle habits outside the gym-having a strong why-how to deal with challenges-self-love vs goals-strength training-planning and preppingIf you'd like to connect with Chelsea you will find her on Instagram @evolvewithchelseaMusic by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo

This is me.A mum of 3 kids. Nothing special.And Dya know what, this photo doesn't even come close to portraying the transformation that has happened to me in these short few years.The photo on the left was October 2017. I was in the middle of painful physio to recover from a pelvic injury during childbirth. A walk that used to take me 10 minutes was now taking 30 minutes.My confidence was low, and although I was so delighted with my beautiful little family, I had lost myself along the way.I'd spent from age 23-31 having babies and building a home that I never even stopped to figure out who I was.So I started on my journey to lose some weight, genuinely just wanting to be skinnier and look better.Now that has been some journey!! I am a big believer in the Universe laying the path down in front of you and all you need to do is take action. One step at a time.And that's what I did.In this episode I share all of the lessons that I have learned along the way.Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1

In this week's episode I chat with Lisa Grogan. Lisa is a psychologist and owner of Lisa Grogan Coaching, where she offers life coaching, corporate wellness and business coaching.We have a fantastic conversation around the following topics:-career change-the effects of social media-the power of the subconscious mind-belief systems-growth vs fixed mindset-sympathetic vs parasympathetic nervous systems-journaling-gratitudeIf you'd like to connect with Lisa you will find her on Instagram @lisagrogancoachingMusic by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1

It's important to have goals.It's important to have a clear why.But if you don't believe that you can get there, they will always remain in the future.‌That's easier said than done! You can't just click your fingers and believe!SO how do we build this self-belief?That's is exactly what I dive into in this episode!Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo1