In this episode of the Kate Hamilton Health Podcast, I sit down with leading high performance coach and author Gerry Hussey for a deeply inspiring conversation about emotional health, human potential, and the power of personal transformation. Gerry shares his unique blend of psychology, neuroscience, and spirituality, offering a powerful roadmap to help you reconnect with your true self and break free from limiting beliefs. We dive into the emotional roots of our behaviors, the science behind small daily habits, and how to create lasting change from the inside out. Whether you're seeking more clarity, peace, or purpose in your life, this episode is full of powerful insights and practical tools to support your journey of healing and empowerment. EPISODE HIGHLIGHTS: [0:00] Welcome and today's special guest introduction [1:14] Who is Gerry Hussey and what drives his work [2:17] Why emotional health and belief systems are the foundation [3:35] A powerful shift: Gerry's philosophy for deep transformation [5:21] The science of daily habits and how epigenetics plays a role [9:22] How to process and manage emotions in a healthy way [14:33] Beliefs, emotions, and the stories we tell ourselves [18:43] Letting go of what no longer serves you [21:59] The inner resistance to change and how to move through it [29:18] Why your environment and relationships matter [35:24] Making a lasting commitment to personal growth [36:03] Small steps that create a big ripple effect [36:33] Why consistency is more powerful than intensity [37:04] Following your passions to fuel transformation [37:23] Rewriting your inner story [37:46] How family can inspire change [38:51] The magic of micro-changes [45:45] Staying devoted to self-work [47:13] Where psychology meets spirituality [49:31] Embracing holistic healing [54:35] Becoming the observer of your thoughts [1:00:10] Invitation to Gerry's upcoming empowerment event [1:05:09] Final reflections and how to connect Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Gerry on Instagram here [https://www.instagram.com/gerry_hussey/] * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557] * Get tickets for Gerry's Empowered event here [https://www.gerryhussey.ie/empowered] 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] / @freemusicpromo

In this episode of The Kate Hamilton Health Podcast, I'm juggling life and lunch - literally! While babysitting my two-month-old nephew, I chat about realistic, no-fuss meal prep strategies that actually work for busy lifestyles. Whether you're cooking for one or managing meals for a whole family, I share flexible tips to help you stay organizsd without the overwhelm. You'll hear how I use time-saving hacks like repurposing dinner leftovers, using deli shortcuts, and leaning on handy kitchen tools like air fryers and slow cookers. I also talk about the power of planning ahead - why tracking meals and calories in advance can keep you consistent with your health goals. Plus, I throw in a few of my go-to breakfast ideas and explain why your meal prep routine should work with your life, not against it. EPISODE HIGHLIGHTS: [0:00] – Kicking things off with Baby Noah in tow [0:46] – Why meal prep isn't one-size-fits-all [1:40] – My go-to practical tips for getting started [2:45] – Easy lunch hacks and why protein matters [3:54] – Using convenience foods to your advantage [9:06] – Breakfast ideas, including my smoothie staples [11:32] – Next-level strategies for those ready to go deeper [13:43] – Why planning ahead really makes a difference [17:34] – Final thoughts and a quick favour for you! Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Join the KHH coaching waitlist here [https://katehamiltonhealth.online/waitlist] 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] / @freemusicpromo

In this episode of the Kate Hamilton Health podcast, I sit down with Ashley Bizzell, a registered dietitian and diabetes care specialist with a deep passion for using lifestyle medicine to reverse chronic disease. We dive into the powerful connection between nutrition, fasting, and sustainable health - and how small, strategic changes can lead to big transformations. Ashley shares her clinical experience and gives us a closer look at the science behind the fasting-mimicking diet, what makes it unique, and how it supports metabolic health, insulin sensitivity, and inflammation reduction. We also talk about real-world strategies for creating long-term habits, how to balance whole foods and supplements, and why telehealth is changing the game for accessible, ongoing care. If you're curious about reversing conditions like type 2 diabetes or heart disease through lifestyle shifts, this episode is packed with actionable insight. Disclaimer: I don't personally recommend fasting as a universal approach and share my concerns in this episode. This conversation is meant to inform - not replace personalised medical advice. EPISODE HIGHLIGHTS: [0:17] - Ashley's journey from traditional nutrition into lifestyle medicine and telehealth [1:24] - What you need to know about fasting and its metabolic benefits [6:15] - The difference between intermittent and prolonged fasting [14:16] - Real-life examples of how fasting and nutrition reversed chronic conditions [25:23] - Finding the right balance: lifestyle, nutrition, and practical change [32:43] - Ashley's top dietary recommendations for sustainable health [41:33] - Whole foods vs. supplements: what really matters for your body [50:50] - How telehealth is transforming access to coaching and chronic care Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Ashley on Instagram here [https://www.instagram.com/thedeetsondelicious/?hl=en] * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557] * Learn more about L-Nutra here [https://l-nutra.com/] 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] / @freemusicpromo

This episode is all about empowerment - from the inside out. I'm joined by Dr. Courtney Johnson, also known as the Female Athlete Doc, to have an honest, myth-busting conversation about pelvic floor health and why it's so much more than just kegels. Whether you're navigating postpartum recovery, dealing with incontinence or prolapse, or simply want to feel stronger and more in control of your body as you age, this episode is for you. We chat about how strength training, breathwork, yoga, and smart movement can completely transform your pelvic wellness at any stage of life. Dr. Courtney shares insights on how to build true core strength, overcome common barriers to exercise, and create a foundation of health that supports both performance and longevity. It's time we normalise these conversations and give women the tools they need to feel confident in their bodies again. EPISODE HIGHLIGHTS: [0:00] - Why pelvic health needs to be part of the wellness conversation [0:28] - Meet Dr. Courtney Johnson, the Female Athlete Doc [1:23] - What pelvic floor dysfunction really looks like in everyday life [3:58] - Common barriers women face when trying to stay active [6:48] - Simple habits that support long-term pelvic health [10:56] - How to assess pelvic floor mobility (and why it matters) [22:47] - Core training that actually works (without making symptoms worse) [32:28] - Can you really do jump training with pelvic floor issues? [34:21] - How to train for longevity and fun [42:07] - Understanding pelvic organ prolapse and the path to recovery [56:24] - Using fitness as a tool to feel empowered - not limited Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Courtney on Instagram here [https://www.instagram.com/thefemaleathletedoc/?hl=en] * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557] * Learn more about The Pelvic Wellness Academy here [https://www.skool.com/pelvicwellnessacademy/about] 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] / @freemusicpromo

Taking a holiday shouldn't feel like a battle between relaxation and routine - but for so many of us, it does. In this episode, I chat about the hidden stress that often comes with time off: the anxiety around letting go of our fitness habits, eating differently, and worrying about body image. If you've ever felt guilty about enjoying your break or struggled to fully unwind, this one's for you. I'm sharing my own experiences, plus real talk on how to let go of the pressure and actually enjoy your holiday - without throwing your health goals out the window. You'll hear practical ways to stay mindful on vacation, why rest is just as important as movement, and how to come back to your routine feeling refreshed, not resentful. EPISODE HIGHLIGHTS: [0:00] - Why rest matters more than we think [0:16] - A warm welcome and why I created this episode [2:07] - Unpacking the guilt and anxiety tied to holiday breaks [3:14] - Tips for finding balance between health and fun while traveling [6:53] - Letting go of negative thoughts and the pressure to "stay on track" [13:05] - Easing back into routine with grace and self-compassion [15:55] - Final thoughts on what a truly nourishing holiday can look like Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Find out more about our coaching services here [https://katehamiltonhealth.online/vsl-8456-9557] * Book: Somebody Should Have Told Us! By Jack Pransky here [https://www.amazon.co.uk/Somebody-Should-Have-Told-Us/dp/1926918266] * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557] 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] / @freemusicpromo

Are you struggling to make healthy habits stick or wondering how to lose fat without obsessing over every bite? In this episode of the Kate Hamilton Health Podcast, I sit down with certified nutrition coach Rebecca Nugent, who shares how she lost 55 pounds and transformed her life by embracing a simple, sustainable approach to health. Rebecca opens up about her journey from Ireland to Taiwan, how she shifted from teaching to coaching, and why consistency, daily movement, and mindset are key to lasting fat loss. We talk about the power of walking, eating more (not less!), and turning healthy habits into part of who you are - not just something you do. If you've ever felt stuck in the cycle of dieting and frustration, this conversation is your reminder that lasting change is 100% possible. EPISODE HIGHLIGHTS: [0:13] Meet Rebecca Nugent and her unique path from Ireland to Taiwan [1:03] Why nutrition, mindset, and fitness are the three pillars of sustainable fat loss [1:15] How Rebecca lost 55 pounds and changed her relationship with food [1:22] Daily walking: the underrated fat loss tool [1:31] Building identity-based habits for long-term success [17:16] How coaching supports holistic, lasting transformation [28:52] The surprising power of movement in maintaining results [36:33] Restriction vs. freedom: how to eat more and still lose fat [41:42] Knowing when to shift from fat loss to maintenance [52:41] Why appreciating the little things fuels big change Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Rebecca on Instagram here [https://www.instagram.com/rebeccanuge_coaching/] * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557] 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] / @freemusicpromo

Do you ever feel like you're stuck in the binge-regret cycle - especially during the chaos of perimenopause? In this episode, I sit down with Allyson Lean from Mind Align Therapy, a clinical hypnotherapist and emotional eating specialist who helps midlife women take back control of their relationship with food. We dive into how hypnotherapy supports women in navigating emotional eating, the subtle differences between physical hunger and emotional cravings, and why understanding the mind-body connection is essential during perimenopause. Allyson also opens up about her own transformation from nurse to therapist after facing burnout and health struggles. Plus, she shares super practical tools like journaling, slowing down, and tuning into your subconscious to break free from emotional eating - for good. Whether you're feeling overwhelmed by cravings, juggling hormones, or just ready for a more empowered approach to food and body, this conversation is full of compassionate insights and actionable tips. EPISODE HIGHLIGHTS: [0:12] – Meet Allyson Lean from Mind Align Therapy and her mission to help women break the binge-regret cycle [2:08] – From nursing to hypnotherapy: Allyson's journey through burnout and self-healing [5:13] – What hypnotherapy really is and why it's so powerful for emotional eating [12:36] – Common triggers behind emotional eating and how to start identifying them [15:26] – The difference between emotional hunger and physical hunger (and why it matters) [20:54] – How hypnotherapy helps rewire emotional eating patterns [24:43] – Managing stress, cortisol, and food choices during perimenopause [30:17] – Hormonal shifts, cravings, and how to bring balance back into your body [39:17] – The building blocks of a healthy, sustainable lifestyle Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Allyson on here [https://www.instagram.com/mind_align_therapy/] * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557] 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] / @freemusicpromo

In this solo episode of the Kate Hamilton Health Podcast, I'm chatting about one of the most powerful mindset shifts when it comes to achieving your goals - learning how to do it anyway. Whether you're working toward weight loss, building healthier habits, or just trying to stick with your goals when motivation disappears, this episode will shift your perspective and light a fire under your feet. I'm unpacking the truth behind why it's not supposed to be easy, even when it looks effortless for others. I break down the four key steps I use (and teach!) to stay committed to your goals, no matter how you're feeling. You'll hear why emotional connection matters, how to break your goals into real, doable steps, and why taking consistent action - even when your mood says otherwise - is the real game-changer. Plus, I'm sharing one of my favorite mindset quotes that'll help reframe the way you think about feelings vs. action. If you've ever felt stuck, emotional, or just plain unmotivated on your journey to better health or success - this episode is for you. EPISODE HIGHLIGHTS: [0:00] - Why this mindset shift changes everything [0:12] - What "doing it anyway" really means and why it works [1:15] - The 4-step formula for achieving goals (even when you don't feel like it) [2:55] - The hidden power of showing up consistently [4:59] - Emotions vs. habits: Who's really in charge? [10:15] - How to take goal-aligned action every day [12:58] - Final thoughts to help you keep going, no matter what Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Apply for coaching here [https://www.katehamiltonhealth.com/coaching] 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] / @freemusicpromo

Are you struggling with sleep - whether you're up with a newborn or wide awake during menopause? You're not alone, and this episode is packed with support. This week on the Kate Hamilton Health Podcast, I sit down with certified gentle sleep coach Kayleigh Povey, who brings over a decade of experience as a clinical psychosocial expert. We explore the full spectrum of sleep - from the chaos of baby wakeups to the hormonal sleep disruptions of perimenopause. Kayleigh shares her personal journey with sleep deprivation and how it led her to help families reclaim rest without guilt or unrealistic expectations. We unpack how baby temperament, breastfeeding, and social media shape our sleep stories, and Kayleigh delivers practical, compassionate tools for improving sleep quality at every life stage. If you're a new parent, approaching midlife, or just tired of being tired, this episode is your gentle permission slip to prioritize rest and build a healthier relationship with sleep. EPISODE HIGHLIGHTS: [0:17] Meet Kayleigh Povey: Gentle sleep coach with a psychosocial edge [1:24] Why sleep is foundational for both parents and children [3:33] Kayleigh's journey through extreme sleep deprivation [12:56] Newborn sleep tips: what works, what's realistic [19:15] How your baby's temperament affects their sleep patterns [26:31] Busting breastfeeding myths around infant sleep [30:58] Letting go of guilt and the pressure to "get it right" [32:34] Why you can (and should) trust your parenting instincts [39:17] The dual challenge of parenting and perimenopause [43:39] Supporting women's health through hormonal shifts [46:13] Quick, practical strategies to improve sleep quality [52:43] Sleep hacks to get better rest starting tonight Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with Kayleigh on here [https://www.instagram.com/sleepease.ie/] 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. 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

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 health Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Learn more about my coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw] * Learn more about ESS60 here [https://www.myvitalc.com/?srsltid=AfmBOorqmzJJop0ztqVCT3b4NBu5o0X9gLMYoM1YL0dQJneBslvMkZEs] 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. 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 consistent Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Learn more about my coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw] 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] / @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 phase Links & Resources: * Connect with David on Instagram here [https://www.instagram.com/pilatesgirlylex/https://www.instagram.com/david_amerland/] 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] / @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 support Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Find out more about coaching here [https://www.katehamiltonhealth.com/coaching] 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] / @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 journey Links & Resources: * Connect with Lexi on Instagram here [https://www.instagram.com/pilatesgirlylex/] 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] / @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 action Links & Resources: * Connect with Siobhan on Instagram here [https://www.instagram.com/siobh.ohagan/] * Visit The Self Improvement Project Website here [https://www.theselfimprovementproject.com/?fbclid=PAZXh0bgNhZW0CMTEAAafzMbh5e0RDKxmwyvlVbIe1nRDr3BwqCyihofFMIvZ_5R3L7z7hE2GTO15IyQ_aem_8s01AutN_olG9zkZRHMvQg] * Support Siobhan and explore Down Dog by using her affiliate link here [https://www.downdogapp.com/siobhan?fbclid=PAZXh0bgNhZW0CMTEAAadQ2KzZ32G43oWRbQhBmI0dP1El6M6zlalymwCFboI7UBd8OJjnqpHfPrAIwA_aem_QZ4vcovMxMAtcdqiP7YvrQ] 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] / @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 track Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/] * Try my calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Apply for coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw] 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] / @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 step Links & Resources: * Connect with Neal on Instagram here [https://www.instagram.com/the199guy/] * Get Neal's book Never2Late here [https://www.amazon.com/Never2Late-Lifestyle-Reimagination-Save-Your/dp/B0DDRF8KR6] 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] / @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 coaching Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/] * Try my calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Apply for coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw] 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] / @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 today Links & Resources: * Connect with Orla on Instagram here [https://www.instagram.com/orlapowercoaching/] 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] / @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 Kate Links & Resources: * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/] * Try my calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Apply for coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw] 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] / @freemusicpromo