Kate Hamilton Health Podcast

Kate Hamilton
  • 5.0 (1)
  • FITNESS
  • UPDATED WEEKLY

Welcome to the Kate Hamilton Health podcast. I’m your host, Kate Hamilton. In this podcast I discuss all aspects of living a healthy lifestyle and achieving sustainable fat loss and fitness. As a busy working mum of 3, I understand just how challenging it can be to make time for you, to prioritise yourself. We will dig deep into issues and obstacles that we all face, and discuss useful strategies to overcome them. By taking small steps in self-care, we can open a door to a whole new world for ourselves. A world of empowerment, vitality and strength. Your journey starts here… Follow me on Instagram, TikTok and Facebook @katehamiltonhealth

  1. #157: Win or Learn - Breaking the All-or-Nothing Cycle With Mindset, Reflection, and Tiny Tweaks

    5D AGO · VIDEO

    #157: Win or Learn - Breaking the All-or-Nothing Cycle With Mindset, Reflection, and Tiny Tweaks

    Your mindset is either working for you or against you — and in this episode, we're diving into exactly how to make it work for you. I'm sharing one of my favourite frameworks I use with clients: the "win or learn" mindset, and how shifting your perspective can completely change your results. We'll look at some powerful examples — from a simple bus image that stopped me in my tracks, to Arnold Schwarzenegger's story compared to his brother's, to Viktor Frankl's incredible book Man's Search for Meaning — all pointing to the same truth: you can't always control what happens, but you can always control how you respond. From there, I bring it back to health and fitness, because this is where so many women get stuck. That all-or-nothing thinking? It's the root of the Monday-to-weekend guilt cycle — and it's keeping you from the progress you deserve. Instead, I want you to start treating your health journey like a science experiment: objective, procedure, result, conclusion. No drama, no self-blame — just curiosity and data. In this episode you'll learn how to reframe "failures" as learning opportunities, how a simple daily reflection habit can shift everything, why celebrating small wins matters more than you think, and the difference between needing to rest and wanting to quit. This one's a mindset reset — and I think you need to hear it. 00:00 Welcome and Theme 00:37 Perspective Shapes Success 01:52 Arnold Story Lesson 03:13 Viktor Frankl Mindset 05:47 All or Nothing Trap 06:39 Diet Cycle Example 07:57 Health as Experiment 10:10 Reflect and Journal 12:24 Failing Leads Forward 14:36 Curiosity Over Criticism 16:20 Measure Backward Wins 20:46 Win or Learn Examples 23:26 Wrap Up and Coaching Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on 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

    25 min
  2. #156: Breaking up with the Scale - Why Weight Isn't the Same as Fat Loss

    MAR 2 · VIDEO

    #156: Breaking up with the Scale - Why Weight Isn't the Same as Fat Loss

    In this episode of the Kate Hamilton Health Podcast, I explain why the scale often holds people back from fat loss progress and why weight loss and fat loss are not the same. I also explain how water retention can drive scale fluctuations for reasons like high sodium meals, stress-related cortisol, menstrual cycle changes (especially the luteal phase), perimenopause/menopause hormone fluctuations, creatine supplementation, and certain medications, and I stress that these changes are not fat gain. I encourage using multiple markers of progress beyond the scale, including tape measurements, progress photos (including my method using video and screenshots), the monthly “jeans challenge,” and improvements in energy, mood, fitness, strength, and medical markers such as blood pressure, glucose, and cholesterol, sharing examples of women in coaching reversing pre-diabetes and type 2 diabetes through sustainable lifestyle changes. 00:00 Why the Scale Messes With Your Fat-Loss Progress (Intro) 01:23 Weight Loss vs Fat Loss: The Key Mindset Shift 01:43 Reason #1: Body Recomposition (Lose Fat, Gain Muscle) 03:49 Reason #2: Water Retention—Salt, Stress, Cycle & Menopause 07:18 Creatine & Medications: More Scale Noise (Not Fat Gain) 11:17 The Scale Weighs Everything—So Track More Than Weight 12:07 Better Progress Metrics: Measurements, Photos & the Jeans Challenge 16:19 Non-Scale Wins: Energy, Strength, Fitness & Health Markers 19:56 If You Weigh, Weigh Daily for Trends (Or Don’t Weigh at All) 22:16 Set Healthy, Realistic, Sustainable Goals (No Quick Fixes) 26:48 Recap + How to Get Support (Coaching & Outro) Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on 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

    29 min
  3. #155: Calorie Deficits - Myths, Methods, and Practical Applications

    FEB 23 · VIDEO

    #155: Calorie Deficits - Myths, Methods, and Practical Applications

    In this episode of the Kate Hamilton Health Podcast, I return to the basics with an in-depth discussion on calorie deficits, addressing common misconceptions and emphasising the importance of proper nourishment. I explain how a calorie deficit works, clarify the role of basal metabolic rate in calorie burning, and demystify tracking calories for effective fat loss. I introduce practical methods such as the hand portion method for those who prefer not to track calories and offer tips on maintaining a balanced diet. Additionally, I highlight the benefits of gradual, sustainable fat loss and the importance of consistency over restrictive dieting. Tune in to learn how to tailor these insights to your lifestyle and achieve lasting results. 00:00 Introduction to Calorie Deficit 00:55 Understanding Calorie Deficit 01:49 Calories In vs. Calories Out 06:11 Tracking Calories: Methods and Tools 19:47 Hand Portion Method Explained 25:19 Conclusion and Coaching Services Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on 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

    26 min
  4. #154: The Biggest Myths Women Are Taught About Pain, Exercise, and Injury - Physio Nouran Khaled Explains

    FEB 16 · VIDEO

    #154: The Biggest Myths Women Are Taught About Pain, Exercise, and Injury - Physio Nouran Khaled Explains

    In this episode of The Kate Hamilton Health Podcast, I sit down with Chartered Physiotherapist Nouran Khaled to discuss one of the biggest barriers holding women back from exercise: fear of pain, injury, and “doing it wrong.” If you’ve ever felt scared to lift weights, worried that exercise will make your back pain worse, or unsure how to start after time off, this conversation will change how you think about movement. Nouran explains why strong, well-taught movement is one of the most powerful tools we have for injury prevention, pain relief, and long-term independence - especially for busy women navigating work, family, stress, and aging. We also chat about: Why so many women feel fragile in their bodies How to rebuild confidence after injury or setbacks Why strength training matters more than ever as we get older How to train smart even when trends like Hyrox, marathons, and high-intensity workouts are everywhereEPISODE HIGHLIGHTS: 00:00: Introduction to the podcast and Nouran Khaled 01:50: Nouran’s mission to empower confident movement 02:40: Fear, injury myths, and why people avoid exercise 04:12: What really helps back pain 06:37: Understanding the hinge movement 12:43: Why strength training becomes more important as you age 14:42: Fitting exercise into a busy life 17:27: Mental health and movement 20:06: How to start small and stay consistent 25:10: Muscle soreness vs injury 33:27: Why commitment matters in physiotherapy 34:05: Breaking cycles with Nourish Her coaching 37:55: Self-care, burnout and balance 42:06: Impatience and progress 48:53: Hyrox marathons & fitness trends 56:11: Quick fire questions 57:57: Final thoughts & where to find Nouran Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Nour on Instagram here Visit the Belvedere Clinic website 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

    1h 1m
  5. #153: Kathryn Stewart on Missing Periods & Hypothalamic Amenorrhea: Food, Exercise, and Female Health

    FEB 2 · VIDEO

    #153: Kathryn Stewart on Missing Periods & Hypothalamic Amenorrhea: Food, Exercise, and Female Health

    In this episode of the Kate Hamilton Health Podcast, I am joined by registered dietitian and sports nutritionist Kathryn Stewart to discuss Hypothalamic Amenorrhea (HA) - a condition where periods stop due to under-fueling, over-exercising, and perceived stress on the body. Kathryn explains what HA actually is, why it’s becoming increasingly common, and why so many women are told their missing period is “normal” or nothing to worry about. Drawing on both clinical expertise and personal experience, she shares her own journey with HA, the lack of education and support she encountered, and how that shaped her work supporting women today. Together, we explore: Why period loss is a health signal, not something to ignore The role of energy availability, nutrition, and exercise in cycle health Common misconceptions around carbs, fats, fasting, and “healthy” habits Why HA affects more than fertility - including bone, heart, and mental health What restoring your period actually involves, and why it can feel harder before it feels betterEPISODE HIGHLIGHTS: 00:00: Introduction & why this conversation matters 02:13: Meet Kathryn Stewart & her mission 03:00: Kathryn personal experience with losing her period 05:10: What is Hypothalamic Amenorrhea (HA)? 06:36: How food, exercise & “invisible stress” affect the cycle 11:45: Hormones, misdiagnosis & why HA is often missed 24:08: Long-term health consequences of missing periods 27:06: Bone health, calcium & estrogen’s role 32:48: Kathryn’s clinic approach to period recovery 34:56: Breakfast, snacks & under-fueling patterns 35:28: Fueling exercise without giving up movement 37:26: Why fasting often backfires for hormonal health 39:30: Eating more: fear, bloating & the “speed bump” phase 42:59: Balancing carbs, fats & protein properly 45:38: Planning meals for busy schedules 49:13: Mindset, mental health & rebuilding trust with food 54:00: Individualised exercise adjustments 56:26: Quickfire questions 58:49: Final thoughts & where to find Kathryn Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Kathryn on Instagram here Visit Kathryn’s website 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

    1h 1m
  6. #152: Nathan Joseph on Mental Health, Fitness & What Real Wellness Actually Looks Like

    JAN 26 · VIDEO

    #152: Nathan Joseph on Mental Health, Fitness & What Real Wellness Actually Looks Like

    Mental health and fitness are often talked about separately - but in real life, they’re deeply connected. In this episode of the Kate Hamilton Health Podcast, I am joined by Nathan Joseph, online fitness coach, content creator, and founder of the Lazy Cooking Association, for an honest conversation about mental health, movement, and what sustainable wellness actually looks like away from perfection or extremes. Nathan shares his personal experience with mental health struggles, the role exercise played in supporting his recovery, and how his approach to training has shifted from aesthetics to long-term health. Together, we discuss consistency over perfection, navigating setbacks, and building routines that support both mental and physical wellbeing in real life. This is a grounded, open conversation for anyone who wants to take care of their health without pressure - and without the all-or-nothing mindset. EPISODE HIGHLIGHTS: 00:00: Introduction and personal struggles00:21: Welcome to the podcast00:31: Meet Nathan Joseph01:07: Nathan’s mental health journey02:19: The turning point03:40: From recruitment to fitness coaching04:13: Social media and mental health09:36: Journaling and self-improvement21:05: Training for appearance vs health24:35: Running and strength training28:01: The importance of walking30:08: Consistency in training30:16: Perfection vs real life30:56: Handling setbacks32:35: Long-term health goals34:11: Balancing routine and relaxation40:55: Alcohol and mental health48:40: Quick fire questions52:19: Closing thoughts Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Nathan 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

    54 min
  7. #151: Órla O'Flaherty: How Stress, Hormones & Gut Health Are Really Connected (And What Women Can Do About It)

    JAN 19 · VIDEO

    #151: Órla O'Flaherty: How Stress, Hormones & Gut Health Are Really Connected (And What Women Can Do About It)

    If you’ve ever felt like your hormones are “off”, your digestion isn’t great, and stress is constantly bubbling under the surface - this episode will help you make sense of why. In this episode of the Kate Hamilton Health Podcast, I am joined by Orla O’Flaherty, a herbalist, naturopath, and somatic therapist specialising in women’s health. Together, we explore how chronic stress shows up in the body, why gut health plays such a key role in hormonal balance, and how working with the nervous system can support real, lasting change. Rather than just managing symptoms, Orla explains the importance of understanding root causes - and shares practical, realistic ways women can support their health without adding more pressure or overwhelm. This is a gentle, honest conversation for anyone who wants to feel more connected to their body and better equipped to support their health in everyday life. In this episode, we cover: How chronic stress affects hormones, digestion, and overall wellbeing Why so many women feel “tired but wired” What somatic therapy actually is - and how it helps regulate the nervous system The link between gut health, stress, and emotional wellbeing Simple, realistic ways to support your body without extremes or perfectionEPISODE HIGHLIGHTS: 00:00: Introduction to the episode and Orla’s work 02:46: Orla’s personal journey into women’s health 05:57: Chronic stress and how it impacts the body 11:44: Hormonal changes and stress management 16:28: Burnout and nervous system regulation 23:22: Somatic therapy and emotional healing 30:52: The role of relationships and emotional safety 32:05: Understanding somatic healing 32:34: Movement, emotions, and dispersing stress 45:19: Gut health and overall wellbeing 53:56: Quickfire round 55:44: Final thoughts and takeaways Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Órla 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

    57 min
  8. #150: Matt Cooke on True Manifestation - Why Wanting Isn't Enough (and What Actually Works)

    JAN 5 · VIDEO

    #150: Matt Cooke on True Manifestation - Why Wanting Isn't Enough (and What Actually Works)

    In this episode, I am joined by Matt Cooke - international speaker, author of Beyond Wanting, and manifestation coach - for an honest conversation about what manifestation actually is (and what it isn’t). Rather than “wish it and wait,” Matt breaks down why true manifestation starts with who you’re being, not just what you want. Drawing on both science and spirituality, he shares how slowing down the nervous system, regulating the mind, and reconnecting with yourself can completely change how you create change in your life. Matt also opens up about his own journey - from a high-pressure corporate career to a more aligned, authentic way of living - including a deeply personal experience that reshaped his understanding of intuition, trust, and purpose. We cover: Why wanting something isn’t enough to create real change The role of the nervous system, energy, and mindset in manifestation How to quiet the mind and reconnect with intuition The balance between ambition, gratitude, and surrender Simple, practical tools you can try - without overwhelmEPISODE HIGHLIGHTS: 00:00: Introduction: what conscious creation really means 00:22: Meeting Matt Cook 02:37: From corporate life to conscious living 05:32: A personal turning point and deep intuition 08:31: Energy, frequency & awareness (without the fluff) 11:35: Ego, identity, and the role of the “I” 19:49: Manifestation: science, spirituality, and reality 32:33: Practical ways to slow the mind 33:31: Kinetic meditation & visualisation 36:26: Journaling, grounding, and everyday practices 38:10: Learning to trust yourself 46:59: Balancing gratitude with goals 51:22: Authenticity and sustainable manifestation 01:00:22: Final reflections Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Matt 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

    1h 3m
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Welcome to the Kate Hamilton Health podcast. I’m your host, Kate Hamilton. In this podcast I discuss all aspects of living a healthy lifestyle and achieving sustainable fat loss and fitness. As a busy working mum of 3, I understand just how challenging it can be to make time for you, to prioritise yourself. We will dig deep into issues and obstacles that we all face, and discuss useful strategies to overcome them. By taking small steps in self-care, we can open a door to a whole new world for ourselves. A world of empowerment, vitality and strength. Your journey starts here… Follow me on Instagram, TikTok and Facebook @katehamiltonhealth

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