The Kate Hamilton Podcast

Kate Hamilton
  • 5.0 (1)
  • Nutrition
  • Updated Weekly

Conversations on health, business and becoming. This podcast mirrors my own personal growth. Fitness changed my life. It taught me discipline, helped me believe in myself, and quietly opened the door to the most exciting journey of personal development I never knew I was on. I'm still deeply passionate about health and fitness — that part of me isn't going anywhere. But it's time to bring my love of business, personal development, and the inner work of becoming to the forefront. Because the truth is, they were never separate. The woman who shows up for her training is the same woman who builds the business, leads the family, and learns to come home to herself. Each week, I'll share solo episodes drawn from my qualifications, my coaching experience, and my own lived journey — alongside conversations with guests who've shaped how I think, train, work, and live. This is a space for the woman who's done chasing the next version of herself and ready to start connecting with who she already is. Stop chasing. Start connecting. New episodes weekly. Hosted by Kate Hamilton — former primary school teacher, mother of three, fitness & nutrition coach, health coach, business queen and founder of NourisHer and LeadHer. Subscribe so you don't miss a new episode. And if today's conversation landed, come find me on Instagram @katehamiltonhealth — I'd love to hear what resonated.

  1. 3d ago ·  Video

    #184 - Women Supporting Women, Smart Supplements & Who to Trust Online

    This week I'm sharing what's been happening behind the scenes in NourisHer and LeadHer, including some exciting news: our first in-person LeadHer event is coming! I also recap my day at the Herology Hub, with brilliant talks on fertility, endometriosis and menopause, and why it matters so much to check who's really behind the health advice and products you see online. In the second half, I break down my approach to supplements. The foundations come first, supplements support a healthy lifestyle rather than replace one, and getting your bloods checked every 6–12 months beats blanket recommendations. I share the supplements I take and rate: A good quality multivitamin Magnesium, especially for sleep and perimenopause Omega-3s, if you're not eating oily fish twice a week Creatine monohydrate (not just for gym bros!) Protein powder, ideally a whey isolateI also tell you where I buy them. If this helps, send it to a friend who's standing in the supplement aisle feeling overwhelmed! Timestamps: 00:00 Weekly Reflection Kickoff 00:35 LeadHer and NourisHer Updates 01:52 Women Supporting Women 03:41 Herology Hub Event Highlights 06:25 Authenticity and Trust Online 09:44 Supplement Basics and Bloodwork 13:07 Multivitamin and Magnesium Picks 16:27 Omega-3 and Inflammation Explained 20:48 Creatine Benefits Breakdown 22:44 Protein Powder Practical Tips 26:57 Wrap Up and How to Connect Links & Resources: Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #184 - Women Supporting Women, Smart Supplements & Who to Trust Online

  2. 6d ago ·  Video

    #183 - Breathwork, Trauma, and the Nervous System: What's Really Holding You Back with Leanne Keane

    This week I'm joined by Leanne Keane, personal trainer, online coach and breathwork facilitator, for a conversation that goes way deeper than the usual health chat. Leanne lost 40kg by starting with the basics, but her real turning point came when she saw that lasting change for the women she coached rarely came down to food or training. It came down to their mental and emotional health. We cover polyvagal theory and how a dysregulated nervous system can quietly block your goals, emotional eating, alcohol as numbing (hello, Irish drinking culture), shadow work, and living by your values instead of comparison. Leanne also explains up- vs down-regulating breathwork, what trauma release can look like in a session, and why safety has to come first. If you're doing "all the right things" and still feel stuck, this one's for you. Timestamps: 00:00 – Welcome and Guest Intro 00:21 – Why This Conversation Matters 02:35 – Leanne's Weight Loss Journey 05:24 – From PT to Online Coach 06:41 – Discovering Breathwork 08:11 – Polyvagal Theory Explained 12:07 – Why Diets Don't Stick 14:30 – Trauma Bottle Analogy 17:48 – Childhood Emotions and Repression 20:54 – Numbing With Food and Alcohol 23:32 – Ireland's Drinking Culture 27:38 – Spark, Flow, and Connection 28:50 – Shadow Work and Authenticity 31:45 – Breathwork Training Deep Dive 34:46 – Finding Your Spark 35:59 – Drop the Shoulds 36:28 – Values Over Comparison 37:59 – Real Success Within 39:45 – Breathwork Basics 40:49 – Down Regulating Tools 42:06 – Activating Deep Release 44:04 – Trauma Responses Explained 48:24 – Safety And Baby Steps 55:17 – Breathwork For Digestion 58:19 – Hormones And Fat Loss 01:02:05 – Defining True Health 01:04:27 – Wrap Up And Resources Links & Resources: Instagram - Leanne Keane Coaching here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #183 - Breathwork, Trauma, and the Nervous System: What's Really Holding You Back with Leanne Keane

  3. Sep 24 ·  Video

    #182 - The Power of "I Am": Rewiring Identity for Real Change

    The Power of "I Am": Rewiring Identity for Real Change I'm trying something new — a weekly Friday recap where I share some of the reflections that come up in my world during the week, in the hope that they help you too. This week's inspiration came straight from one of my NourisHer coaching calls. We went deep — because the truth is, health and fitness progress is never just about the food or the training plan. It's about the limiting beliefs, the self-sabotage, the confidence, and the values sitting underneath it all. The journaling prompt I want to leave you with this week is built around two small but massive words: "I am." Try this — write out 10 spontaneous "I am" statements, no overthinking, and see what comes up. What you write will tell you a lot about the identity narratives quietly shaping your habits and your reality. Here's the catch, though. Negative "I am" labels — "I am ugly," "I am anxious," "I am depressed" — don't just describe how you feel, they can trap you in a shame cycle. So I talk through a shift: separating feelings from identity. "I feel tired" is very different from "I am tired." And instead, I want you using intentional, believable identity statements — things like "I am someone who walks every day" — to build real momentum, one baby step at a time. I'd love to know what comes up for you with this one — send me your feedback. And if you want support putting any of this into action, I break down where NourisHer and LeadHer can help at the end. Timestamps: 00:00 Welcome Back Solo Episode 01:33 Weekly Recap Podcast Plan 02:14 Nourish Her Calls Go Deep 05:37 Journaling Power of I Am 07:04 Identity Boxes and Self Talk 08:10 Affirmations and Baby Steps 11:54 Feelings Are Not Identity 14:27 Support Systems and Language 15:47 Intentional I Am Examples 17:23 Momentum Business and Next Step 18:35 No Five Year Plan Mindset 19:33 Wrap Up and Coaching Offer Links & Resources: Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #182 - The Power of "I Am": Rewiring Identity for Real Change

  4. Sep 21 ·  Video

    #181 - What If It's Not? Julie Bell on Rewiring Fear, Anxiety & the WIIN Method

    What If It's Not? Julie Bell on Rewiring Fear, Anxiety & the WIIN Method What if the thing you're scared of… just isn't true? In this episode, I sit down with Julie Bell — a former Scottish primary teacher and headteacher with 26 years in education, four of those as head of schools for a mental health therapeutic service. Julie's now the founder of WIIN with JB, a coaching method built around one deceptively simple question: "What if it's not?" We get into how fear and "what if" thinking quietly drive so much of our anxiety and behaviour — shaped by moments like 9/11 and the isolation of the pandemic. Julie breaks down the evolutionary role fear plays, why anger so often masks vulnerability (especially in young people), and why one of the most powerful things you can ask a child — or yourself — is "what are you predicting will happen?" She walks us through the four steps of the WIIN method — recognise, pause, reframe, respond — and shares a simple practice for tracking your "what if" thoughts to see just how rarely they actually come true. We also get into Julie's own career leaps, and what's next for her: working with parents to build self-belief, create opportunity, and break generational limiting beliefs. Timestamps: 00:00 Meet Julie Bell 01:02 Fear and the What If Loop 04:03 9/11 Memories and Time 08:07 Tracing Fear to Its Roots 11:13 How the WIIN Method Works 13:23 Relationship Skills from Teaching 15:46 Career Journey and Big Leaps 18:02 Pandemic Leadership Fallout 31:12 COVID Impact on Kids and Trust 34:42 Why Our Brains Default to Fear 35:13 Anxiety Protects Us 37:21 Fear Behind Anger 38:22 Find the Nugget 41:00 Ask Better Questions 42:14 Jacket Story Lesson 45:09 Teen Check Ins 46:28 WIIN Method Steps 52:11 Change Your State 54:18 Thoughts Aren't Facts 57:22 Worst Case Growth 01:01:21 Prevention Before Cure 01:02:29 WIIN Next Phase 01:07:32 Where to Find Julie 01:08:17 Final Wrap Up Links & Resources: Instagram - Julie Bell here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #181 - What If It's Not? Julie Bell on Rewiring Fear, Anxiety & the WIIN Method

  5. Sep 15 ·  Video

    #180 - Perimenopause, Stress & Neurodivergence: Thriving After 35 with Gwen Bastian-Enright

    If you've ever felt like your brain just... changed sometime after 35, this episode is for you. I'm joined by nutritional therapist Gwen Bastian-Enright, founder of Gwen Wright Nutrition, who specialises in women's health, perimenopause, and midlife — particularly for neurodivergent women. We talk about why perimenopause can trigger an "unmasking" of ADHD or autistic traits, how shifting hormones drive anxiety and brain fog, and why stress is often the real root cause behind it all. Gwen shares practical strategies — boundaries, movement, daylight, hydration, and smarter caffeine and workout timing — to support your cortisol and blood sugar. We also cover liver and gut health, the bloodwork worth asking for, useful supplements, and what to know about HRT and bone density. Timestamps: 00:00 Welcome and Episode Preview 01:24 Meet Gwen Enright 03:19 What Nutritional Therapy Is 05:38 Holistic Practical Approach 09:05 Neurodivergence and Perimenopause 11:34 Anxiety Driving and Hormones 17:43 Alcohol Tolerance and Cycle Tracking 19:54 Stress as the Root Cause 24:47 Building Resilience to Stress 32:01 Movement Walking and Nature 35:53 Walking for Calm 36:37 Joyful Movement Outdoors 37:56 Cortisol and Morning Workouts 39:35 Hydrate Daylight Fuel 41:36 Coffee as Ritual 43:47 Mindful Eating Matters 46:39 Liver Load and Hot Flushes 51:55 Liver Support Supplements 54:19 Brain Fog Bloodwork 01:00:10 Bone Density Beyond Calcium 01:04:43 Health as Freedom 01:05:47 Where to Find Gwen 01:06:44 Final Wrap and Next StepsLinks & Resources: Instagram - Gwen Bastian Enright here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #180 - Perimenopause, Stress & Neurodivergence: Thriving After 35 with Gwen Bastian-Enright

  6. Sep 8 ·  Video

    #179 - Food Freedom, Fake Five-Year Plans & Men's Mental Health with Jim Ryan

    What happens when a primary school teacher swaps the classroom for the gym floor? This week I'm joined by Jim Ryan, a Dublin-based online fitness coach (originally from Tipperary) who helps his clients lose fat sustainably — without giving up the foods they love or drowning in guilt every time they eat something "off plan." Jim opens up about his own career leap from teaching to coaching, and how training became a lifeline for him through a breakup and a genuinely tough mental health period. We talk about the masks people wear to hide what they're actually going through, and why that destructive inner voice — the one telling you you've "failed" — needs to be challenged rather than obeyed. We also get into goal setting: why Jim is sceptical of rigid five-year plans, and why having direction matters more than gripping tightly to a specific number on the scale or a specific date. Plus — men's mental health, vulnerability, and why learning to actually say what you need (to a partner, a friend, anyone) changes everything. Timestamps: 01:56 – Meet Jim Ryan 02:39 – Teacher to Coach Shift 05:25 – Breakup and Gym Lifeline 07:20 – Masking and Empathy 09:19 – Uncertainty and Career Leaps 14:34 – Five Year Plans Debate 16:25 – Direction and Milestones 18:57 – Confidence and Food Freedom 22:13 – Men vs Women Mindset 24:39 – Realistic Expectations Wins 26:54 – Bodybuilding Values Tradeoffs 33:19 – Hyrox Body Myth 36:03 – Training vs Diet Reality 36:50 – Strength Plus Cardio 37:12 – Pick One Main Goal 38:32 – Chasing All Goals 40:46 – Intrinsic Motivation Check 43:29 – Food Relationship History 50:07 – Men And Vulnerability 53:54 – Fitness Through Breakups 59:31 – Communicate What You Need 01:04:01 – Awareness And Values 01:09:56 – Health Definition And WrapLinks & Resources: Instagram - Jim Ryan here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #179 - Food Freedom, Fake Five-Year Plans & Men's Mental Health with Jim Ryan

  7. Sep 1 ·  Video

    #178 - Strong Is the New Skinny: Roisin Greene on Confidence, Accessibility, and Starting Small

    In this episode, I sit down with Roisin Greene, multi-award-winning owner of RG Fitness and Pilates in Trim, Co. Meath, for a conversation about confidence, self-belief, strength, and making movement accessible to every body and ability. Roisin shares her journey from leisure centre manager to founder — starting with just two classes a week and growing, within two years, to around 25 weekly classes, two staff members, two industry awards, and her own podcast. Her wheelchair-accessible studio now runs everything from spin and rebounder to step aerobics, Pilates, and chair-based classes, built around one core idea: fitness should have no barriers and no judgment. This episode gets personal too — Roisin opens up about her father's experience with Parkinson's and a client living with Alzheimer's, and how movement, connection, and a bit of fun have made a real difference for both. She digs into body image, the "Strong is the New Skinny" mindset, motherhood, and why starting small — without judgment — is often the bravest first step. She also shares an exciting first look at her upcoming online platform, designed to bring accessible classes to even more people, including older adults and those living with disabilities. Timestamps: 00:00 Welcome and guest intro 01:18 Full circle connection 02:08 Meet Roisin and studio vibe 03:08 From manager to founder 04:26 Making fitness fun 06:18 No judgment culture 07:16 Accessible chair classes 08:35 Dad and Veronica stories 14:02 Fitness beyond aesthetics 18:25 Loneliness and connection 22:28 Playfulness in classes 27:20 Motherhood and body image 30:46 Stronger Not Smaller 31:34 Body Fat And Health 32:59 Confidence And Self Image 35:04 Rehab And Starting Small 37:15 Inner Voices And Gratitude 39:44 Comparison And Growth 44:59 Self Belief Through Action 49:48 Online Classes Announcement 52:59 Fitness For Families And Elderly 55:27 Final Takeaways And Wrap Up Links & Resources: Instagram - Roisin Greene here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #178 - Strong Is the New Skinny: Roisin Greene on Confidence, Accessibility, and Starting Small

  8. Aug 25 ·  Video

    #177 - Training Through Pregnancy, Postpartum & Everything In Between with Lorna Dwyer

    In this episode, I sit down with Lorna Dwyer, a North Dublin pre- and postnatal coach and founder of Your Mama Strength, to talk about training through pregnancy and postpartum recovery. We cover the two extremes so many women fall into postpartum — doing nothing, or jumping back in too soon — and the pelvic floor symptoms that get brushed off as "normal," like leaking and heaviness. Lorna speaks about some long-standing myths (the heart-rate rule, "never lie on your back"), and shares what updated pregnancy exercise guidance actually says, from core breathing to birth prep to postpartum rebuild. We also get practical: C-section scar mobilisation, individualising your recovery, and how to actually fit movement into busy parenting life. Timestamps: 00:00 Meet Lorna Dwyer 01:16 Her Coaching Journey 04:37 Why Postnatal Support Matters 08:13 Running Leaks and Pelvic Floor 12:45 Training During Pregnancy 15:08 Core Breathing and Old Myths 17:25 Mobility for Birth Prep 27:13 Bracing and Lifting Postpartum30:40 Postpartum Rebuild Mindset 34:43 Early Postpartum Starter Plan 36:38 Early Postpartum Video Plan 38:17 Movement Helps Recovery 39:06 C-Section Safe Basics 41:34 Scaling Postnatal Classes 43:53 Older Pelvic Health Fixes 46:29 Squeezy App and Devices 47:30 Fitting Fitness Into Mom Life 53:32 Rehab Mindset and Motivation 57:11 Modeling Self-Care for Kids 01:03:48 Where to Find Lorna 01:05:39 Final Wrap and Links Links & Resources: Instagram - Lorna Dwyer here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

    #177 - Training Through Pregnancy, Postpartum & Everything In Between with Lorna Dwyer
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About

Conversations on health, business and becoming. This podcast mirrors my own personal growth. Fitness changed my life. It taught me discipline, helped me believe in myself, and quietly opened the door to the most exciting journey of personal development I never knew I was on. I'm still deeply passionate about health and fitness — that part of me isn't going anywhere. But it's time to bring my love of business, personal development, and the inner work of becoming to the forefront. Because the truth is, they were never separate. The woman who shows up for her training is the same woman who builds the business, leads the family, and learns to come home to herself. Each week, I'll share solo episodes drawn from my qualifications, my coaching experience, and my own lived journey — alongside conversations with guests who've shaped how I think, train, work, and live. This is a space for the woman who's done chasing the next version of herself and ready to start connecting with who she already is. Stop chasing. Start connecting. New episodes weekly. Hosted by Kate Hamilton — former primary school teacher, mother of three, fitness & nutrition coach, health coach, business queen and founder of NourisHer and LeadHer. Subscribe so you don't miss a new episode. And if today's conversation landed, come find me on Instagram @katehamiltonhealth — I'd love to hear what resonated.

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