Kate Hamilton Health Podcast

Kate Hamilton
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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

  1. #154: The Biggest Myths Women Are Taught About Pain, Exercise, and Injury - Physio Nouran Khaled Explains

    2D AGO · 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
  2. #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
  3. #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
  4. #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
  5. #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
  6. #149: Miriam Hussey: How to Reconnect With Your Inner Light and Feel More Balanced

    12/29/2025 · VIDEO

    #149: Miriam Hussey: How to Reconnect With Your Inner Light and Feel More Balanced

    In this episode, I am joined by wellness expert and author Miriam Hussey for a conversation about reconnecting with yourself, creating more balance, and finding your inner light again. Miriam shares the core message behind her book Light Up and her mission to help people feel more connected, calm, and empowered in their everyday lives. We explore why so many of us live in “head mode,” constantly rushing, and how shifting into a more heart-centred, values-led way of living can transform both health and happiness. Miriam breaks down how the body, mind, and soul work together, and why true wellbeing depends on nurturing all three. You’ll hear practical, down-to-earth tools for slowing down, managing stress, supporting emotional health, and creating moments of calm in a busy world. The conversation also looks at how childhood beliefs shape adult behaviour, the importance of rest, the role of breathwork, and how small daily choices can make a big difference. EPISODE HIGHLIGHTS: 00:00 Welcome and Introduction to Miriam Hussey 01:10 Miriam's Mission and Philosophy 02:37 The Importance of Pressing Pause 04:43 Navigating Social Media and Overwhelm 05:52 The Power of Slowing Down 08:28 Connecting with Your True Self 14:55 Body, Mind, and Soul Connection 16:34 Movement as Medicine 20:41 The Role of Breath and Meditation 26:54 Practical Tips for Daily Mindfulness 33:15 The Importance of Rest and Recovery 34:06 Lightness, Love, and Laughter 35:09 Nourishment and Connection 35:45 Engagement and Emotional Release 36:28 Balancing Work and Health 39:05 The Power of Small Changes 39:44 Embracing Imperfection 48:29 Understanding Core Beliefs 55:12 Aligning Values with Lifestyle 01:00:24 Final Thoughts and Resources Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Miriam on Instagram here Learn more about Soul Space 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 2m
  7. #148: Herology: What Most Women Never Learn About Their Health

    12/16/2025 · VIDEO

    #148: Herology: What Most Women Never Learn About Their Health

    In this episode of the Kate Hamilton Health Podcast, I sit down with Dr. Michelle Hone and Dr. Sarah Kelly, the founders of Herology - an evidence-based women’s health supplement brand created to address the gaps women face at every stage of life. This powerful conversation dives into the truth about women’s health, the science behind effective supplementation, and the real reasons so many women still struggle with symptoms related to hormones, stress, sleep, mood, energy, and nutrient deficiencies. Dr. Michelle Hone and Dr. Sarah Kelly share their backgrounds in research, the challenges they’ve faced in the supplement industry, and why Herology was built to bring transparency, therapeutic-level ingredients, and women-specific formulations to the forefront of health. You’ll learn about the importance of high-quality ingredients, bioavailability, the impact of diet and lifestyle on hormonal balance, and how targeted supplements can support mental well-being, stress resilience, sleep, and overall vitality. The episode also touches on the role of community, collaboration, and empowering women with trustworthy education. EPISODE HIGHLIGHTS: 00:00 Introduction to the Episode 00:51 Meet the Founders of Herology 01:07 The Mission Behind Herology 01:39 The Biggest Challenges in Women’s Health 02:26 Navigating the Supplement Industry 03:18 Why Ingredient Quality Matters 03:54 Real Experiences & Testimonials 04:41 How Supplements Support Women’s Health 06:15 Multivitamins, Bioavailability & Absorption 07:43 Diet, Hormones & Metabolic Health 09:04 The Benefits of Herology’s Formulations 09:56 The Science Behind Women-Focused Supplements 12:24 Stress, Anxiety & Supportive Nutrients 16:22 Lifestyle Changes That Support Supplementation 20:27 Alcohol, Caffeine & Hormonal Health 29:59 Discovering Zen & Balance 30:17 Sleep, Stress & Holistic Support 30:44 Community Feedback & Results 33:52 Collagen, Skin & Healthy Ageing 36:38 The Power of Community in Women’s Health 44:01 Quick-Fire Questions 52:20 Final Thoughts Links & Resources: Connect with me on Instagram here Learn more about KHH coaching here Learn more about Herology 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
  8. #147: Justin Hai: How to Lower Cortisol, Fix Your Sleep and Feel Like YOU Again

    12/09/2025 · VIDEO

    #147: Justin Hai: How to Lower Cortisol, Fix Your Sleep and Feel Like YOU Again

    Do you feel constantly wired, exhausted, or like your sleep never truly resets you? This episode could change everything. In this conversation on the Kate Hamilton Health Podcast, I’m joined by Justin Hai, CEO of Rebalance Health and author of the bestselling book Stress Nation. Together, we explore the modern stress epidemic, focusing on the role of cortisol - the "stress hormone" - and how it quietly disrupts your sleep, hormones, and long-term health. We dive into the science behind cortisol imbalance, how technology might be sabotaging your rest, and why prioritizing sleep is the most powerful move you can make for your well-being. Justin also shares simple, actionable tips to help you create better routines, set healthier boundaries, and take back control of your energy and mood without perfectionism or overwhelm. If you’re stuck in a cycle of burnout, anxiety, and restless nights, this episode will give you the tools and clarity to reset your body from the inside out. EPISODE HIGHLIGHTS: [0:24] - Understanding cortisol and how it impacts your health [1:46] - Justin’s mission to tackle stress and modern burnout [7:58] - Why sleep is the foundation of hormone health [8:54] - How technology disrupts cortisol and melatonin levels [18:52] - The connection between movement and hormone balance [30:24] - Creating a routine that supports real rest and recovery [34:35] - Designing a sleep-friendly environment at home [36:37] - Letting go of health perfectionism and embracing real progress [43:29] - The “Joy of Missing Out” and setting boundaries with tech [52:41] - Justin’s book Stress Nation and how to go deeper Links & Resources: Connect with me on Instagram here Connect with Justin on Instagram here Learn more about KHH coaching here Learn more about Justin’s book ‘Stress Nation’ here Subscribe to my Patreon for exclusive episodes 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
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About

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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