Brian Keane isn't just my mentor — he's the guy who built an online fitness empire before "online fitness empire" was even a category. Four-time bestselling author, podcaster, business coach, and someone who's actually walked the path most people just talk about.

In this episode we go deep on the stuff nobody puts on a highlight reel: how growing up shaped his relationship with money, confidence, and proving himself. How he went from teaching to building a fitness business using nothing but video and Snapchat — before either platform was a "strategy." And how audience-led offers like GAIN Body got built in real time, not from a boardroom.

We also get into the part most coaches won't say out loud — money as a tool, not a personality trait. Scarcity mindsets. Lifestyle creep. The difference between ethical selling and pressure tactics. And what it actually costs — relationally, mentally — to scale a business without losing yourself in the process.

Brian shares his SCALE framework, his book Scaling Your Story, and a free download you can grab here: https://briankeanefitness.com/get-scaling-your-story-book

If you've ever felt the pull between ambition and freedom — this one's for you.

Timestamps:
00:00 Welcome and Guest Intro
01:07 Why Brian Now
03:02 Free Book Download
03:52 Starting the Conversation
04:48 Family Values and Security
08:24 Sport and Proving Yourself
12:21 Confidence and Intuition
15:15 Teaching to Fitness Pivot
18:30 Early Social Media Strategy
22:15 Snapchat and Pre Selling
24:26 Kindness Over Numbers
26:40 Ethical Selling and Fit
30:22 Money Mindset Reality Check
34:57 Chasing the Dragon
36:58 Lifestyle Creep and Self Worth
37:57 Money Amplifies You
38:24 Scarcity To Tax Reality
39:22 Social Media Validation Trap
40:36 Freedom Without Fulfillment
42:13 Guilt And Business Pivot
45:43 Mentors Find Your Why
49:15 SCALE Framework Explained
52:42 Paranoia Versus Gratitude
53:47 Grounded Powerhouse Balance
55:39 Success Costs And Tradeoffs
01:05:40 Side Jobs To Buy Time
01:09:15 Book Plug And Wrap Up

Links & Resources:

• Apply for LeadHer business      mentorship here
• Learn more about NourisHer      health & fitness 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      here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.

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You can have the best business strategy in the world, but if your body is running on empty, none of it matters. In this solo episode, I'm talking about something I feel really strongly about — why your health is not separate from your success as a female entrepreneur. It is your success.

Building a business is relentless. I describe it as running back-to-back marathons, and the women who do it sustainably are the ones who treat themselves like the athlete the job demands. The stats on female founder burnout, stress and anxiety are hard to ignore — and I think it's time we started scheduling our health with the same non-negotiable energy we bring to our businesses.

In this episode I walk you through three areas that make the biggest difference — sleep, nutrition, and movement — and give you practical, realistic habits you can build in around a busy life. No perfectionism, no all-or-nothing. Just what actually works.

I'm also sharing a free Female Entrepreneur Health Audit to help you see exactly where you're at right now — and I'd love for you to check out LeadHer, my mentorship programme for women building sustainable, profitable businesses.

00:00 Welcome and Purpose 01:32 Health as Success Foundation 04:20 Your Body Is the Asset 06:07 Female Founder Stress Stats 08:15 Function Connection Performance 09:43 Sleep Non-Negotiable 12:27 Sleep Strategy and Consistency 17:08 Nutrition for Steady Energy 23:08 Supplements and Health Audit 24:37 Movement That Supports Business 26:08 Training for High-Stress Women 34:40 Wrap Up and Next Steps

Links & Resources:

• DOWNLOAD YOUR FREE FEMALE FOUNDER HEALTH AUDIT here
• Apply for LeadHer business mentorship here
• Learn more about NourisHer health & fitness 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 here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.

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After 167 episodes, the Kate Hamilton Health Podcast has a new name — and in this solo episode, I'm telling you exactly why.

This isn't just a rebrand. My world has expanded into personal development, business, and leadership, and I want this podcast to reflect that. So welcome to The Kate Hamilton Podcast.

I also go right back to the beginning — the full story from qualifying as a primary school teacher in 2007, discovering fitness, finding clarity during COVID, completing my Precision Nutrition qualification, and eventually resigning my permanent teaching post to go all in on what is now NourisHer Coaching.

I get into what actually moved the needle, and I introduce LeadHer — my business mentorship for women. Anti-hustle, application-only, and built for women who are ready to build something sustainable and profitable.

This is a longer one, but I hope it gives you the full picture of where I've been, where I am, and where we're both headed.

Links & Resources:

• Apply for LeadHer business mentorship here
• Learn more about NourisHer coaching here
• Subscribe to my weekly 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 here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.

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Fat got demonised by diet culture for decades, and so many of us still carry that fear around — but eating fat won't make you fat. In this episode, I'm clearing up one of the biggest myths going and showing you why fat is an essential part of eating well, not the enemy.

I get into why fat actually matters for sustainable fat loss, steady energy, and balanced hormones — and why going too low-fat can leave you tired, hungry, and dealing with hormonal symptoms you might not have connected to your plate. I'll walk you through the different types of fat (monounsaturated, polyunsaturated omega-3 and omega-6, saturated, and trans), and the six jobs your body relies on healthy fats to do, from absorbing your fat-soluble vitamins to building your hormones.

Then we get practical: the fats worth prioritising (olive oil, avocado, oily fish, nuts, and seeds), how to fix your omega-3 to omega-6 balance, where saturated fat fits in, the trans fats to leave on the shelf, and roughly how much fat to aim for in a day. I've popped in some real meal examples too, so you can see exactly what this looks like on a plate.

If you've been quietly afraid of fat, this one's for you. There is no wagon — just real food doing real work in your body.

00:00 Fat Myth Debunked 01:30 Why Fat Is Essential 02:20 What Fats Are Made Of 03:36 Six Jobs of Fat 07:24 Fats Keep You Full 09:23 Healthy Fats List 12:07 Omega Ratio Fix 16:37 Saturated Fat Guidelines 21:20 Trans Fats to Avoid 24:06 50g Fat Day Example 25:17 Key Takeaways Recap 26:48 Wrap Up and Coaching

Links & Resources:

• Apply for LeadHer business mentorship here
• Learn more about NourisHer coaching here
• Subscribe to my weekly 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 here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.

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Sleep is the habit most people know is important — but very few actually do anything about it. In this episode, I'm breaking down why your sleep is the foundation of fat loss, mood, willpower, and long-term health, and giving you a simple action plan you can start tonight. Whether you're a sleep-deprived mum, navigating perimenopause, or just stuck in a cycle of late nights and snooze buttons, this one's for you.

(00:00) Why Sleep Matters

(00:58) Sleep and Fat Loss

(01:54) Sleep Deprivation Reality Check

(04:23) Hunger Hormones Explained

(05:38) Cravings and Brain Fog

(07:33) Movement Sleep Cycle

(09:49) Health Risks and Anxiety

(11:47) How Much Sleep Needed

(13:10) Consistent Wake Time

(16:51) No Screens Before Bed

(19:26) Wind Down Tools

(21:42) Hydration, Caffeine & Alcohol

(25:04) Optimise Your Sleep Environment

(26:48) Your Sleep Action Plan

(28:05) 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 here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.

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Carbs have had a seriously bad press — but the science tells a very different story. In this episode, I'm cutting through the noise and giving you the real facts about carbohydrates, why your body needs them, and how to choose the ones that actually work for you.

I cover why carbs don't cause fat gain, why rapid weight loss on low-carb diets is mostly water (not fat), and why when calories and protein are matched, there's no meaningful fat-loss advantage to cutting carbs.

I also break down the three types of carbs — sugars, starches, and fibre — explain why fruit sugar is nothing like sweets sugar, and get into why fibre is honestly one of the most underrated tools for your health. We're talking gut microbiome, blood sugar, satiety, heart health, and digestion. I'll give you the targets to aim for and how to build up gradually without the bloat.

And we finish with simple, practical swaps — what to prioritise, what to limit, and how an 80/20 approach makes this genuinely sustainable.

No fear, no restriction. Just the facts.

Timestamps: 00:00 Intro 00:32 Do Carbs Cause Fat Gain? 00:54 Low-Carb & Water Weight 03:12 Carbs as Your Body's Preferred Fuel 04:27 The Three Types of Carbs 07:00 Whole vs Refined Carbs 10:37 Refined Carbs & Blood Sugar 12:44 Fibre & Gut Health 15:01 Fibre Targets & Digestion Tips 17:39 Best Carb Sources & Simple Swaps 18:59 The Benefits of Eating Better Carbs 21:03 Key Takeaways

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 here

If 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

If your Saturday and Sunday keep undoing the hard work you've put in Monday to Friday, this episode is for you. I'm re-recording my "Winning the Weekend" episode because so much has changed — particularly with AI — and I wanted to share a fresher, more practical perspective.

Studies show people consume around 500 extra calories per day at the weekend — roughly 1,000 extra calories that can quietly bring you out of a deficit, leaving you feeling like you're trying so hard and getting nowhere. The good news? Winning the weekend doesn't mean restriction or skipping social occasions — just a little forward planning so you can actually relax and enjoy yourself.

In this episode, I share my updated 15 practical tips for winning the weekend without sacrificing your social life — from banking calories and using AI to eat out with confidence, to drinking strategies, prep tips, and the one question to ask before every decision.

Winning the weekend isn't about being perfect — it's about having a plan, being consistent, and enjoying your life without undoing your progress.

00:00 — Welcome & why winning the weekend matters 02:37 — Planning equals power 03:28 — Tip 1: Think weekly, not daily 07:34 — Tip 2: Plan ahead and do it now 08:32 — Tip 3: Pre-log the night before 11:09 — Tip 4: Check the menu in advance 12:21 — Tip 5: Use AI to guesstimate calories 15:24 — Tip 6: Dessert hack & the "safety Freddo" 17:42 — Tip 7: Plan and track your drinks 19:03 — Tip 8: Prep food for the day after 19:49 — Tip 9: Don't be an ostrich — track it 22:07 — Tip 10: Keep normal habits up to your occasion 23:29 — Tip 11: Bring prepped food on busy days 27:02 — Tip 12: Boost your steps and NEAT 28:08 — Tip 13: Weekly journaling and reflection 29:50 — Tip 14: Drop the guilt, choose intentionally 31:16 — Tip 15: The danger is in the dose 33:13 — Recap & final thoughts

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 here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.

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If there's one nutrient I wish every woman I coach would pay more attention to, it's protein. Most of you aren't getting nearly enough — and it shows up as constant hunger, energy dips, cravings, poor recovery, and stalled progress.

In this episode, I break protein down properly — no fluff, just what you need to know.

We cover why protein is a game-changer for women, especially in midlife: satiety, muscle building and preservation (huge if you're in a deficit or on a GLP-1), bone health, steadier blood sugar, and easier long-term weight maintenance.

I'll explain how much you actually need, why 1.6 g/kg is where the real benefits kick in, and how to spread it across your meals using my go-to palm-portion method.

We also get into the best sources, my honest take on powders, bars, and all the "high protein" marketing, plus timing and whether you can have too much.

Grab a cuppa and settle in.

00:00 Protein Episode Kickoff

00:49 Why Most Eat Too Little

02:20 Protein Benefits Breakdown

03:25 Muscle Loss And Aging

06:35 Metabolism And Heart Health

08:27 Fat Loss Study Proof

11:41 Daily Protein Targets

14:17 Hand Portion Shortcut

16:15 Best Protein Food Sources

22:40 Supplements And Powders

24:44 Animal Vs Plant Facts

25:30 Balanced Diet Philosophy

26:32 Plant Based Protein Basics

28:29 Vegetarian Meal Strategy

29:30 Protein Product Marketing

31:08 Skip Protein Snacks

32:13 Protein Bars And Treats

35:58 How Much Is Too Much

37:51 Digestive And Energy Risks

41:24 Protein Timing And Meals

45:40 Recap And Next Steps

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 here

If 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

If you've ever set a goal and wondered why it didn't stick — or felt guilty for wanting more when you're trying to be present and grateful — this episode is for you.

I'm diving into why goals matter, how to make them feel truly yours, and the exact process I use to reverse engineer a big vision into the daily habits that actually move you forward.

We also talk about one of my favourite mindset shifts: the gap versus the gain. Instead of measuring how far you have to go, we start measuring how far you've already come — and it changes everything.

In this episode:

• Why goals matter for direction, purpose and progress
• How to tie your goals to a "why" that genuinely motivates you
• The night-driving metaphor — and why detours don't mean failure
• How to reverse engineer your vision into yearly goals, monthly targets and daily habits
• The gap versus the gain mindset shift
• How to keep your goals visible and front of mind every day

00:00 Welcome and Take Two

00:23 Why Goals Matter

02:51 Make Goals Truly Yours

05:53 The Road Trip Metaphor

09:07 How Goals Evolve

11:50 Reverse Engineer Your Vision

15:17 Realistic Targets, Not Pressure

20:03 Growth Zone, Not Overwhelm

21:37 Stop Overthinking, Start Doing

22:45 Gap Versus Gain Mindset

26:59 Make Goals Visible Daily

29:17 Journal Summary and Next Steps

30:44 Wrap Up and Coaching Invite

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 here

If 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

Can I be honest with you? Most of us already know what we should be doing. The information isn't the problem. So why is it still so hard?

That's what I'm digging into this week — and I think it's one of the most important conversations we can have on your health journey.

Sustainable change isn't about finding the perfect plan. It's about mindset. Because no matter how good your programme is, motivation will dip, life will get in the way, and ordinary Tuesday evenings will test you. That's where most people fall down — not because they're lazy, but because they haven't got a strong enough anchor.

That anchor is your why.

In this episode, I walk you through four strategies to uncover yours, guide you through the Five Whys journaling exercise with a worked example, and share the research behind why a values-rooted why beats motivation every single time.

This one is close to my heart. I hope it lands for you 💜

In this episode:

• 00:00 Welcome and Topic
• 00:42 Why Mindset Drives Lasting Change
• 02:31 Why Diets and Plans Keep Failing
• 04:25 The Power of a Strong Why
• 08:28 Motivation vs. Your Why
• 10:06 Journaling to Discover Your Why
• 11:03 Four Strategies to Uncover Your Why
• 13:46 The Five Whys Exercise
• 15:41 How to Live Your Why Every Day
• 17:22 Allowing Your Why to Evolve
• 19:24 The Science Behind Purpose
• 21:12 Wrap Up and Next Steps

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 here

If 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