The Kate Hamilton Podcast

In this episode, I sit down with Brian  Ó hÁonghusa, a qualified nutritionist and coach, to explore the fascinating intersection of nutrition and cognitive behavioral therapy (CBT).

We dive into Brian’s approach to helping clients with body composition, sports performance, IBS management, and disordered eating patterns, including binge eating and emotional eating. Brian explains how he integrates CBT to tackle severe eating disorders, body image concerns, and the psychological aspects of behavior change.

We also explore the biopsychosocial model of obesity, dieting challenges, and effective behavior change strategies. Brian shares practical tools like journaling and values-driven actions to help reframe disordered eating and insights into the differences between binge eating and emotional eating.

We then finish the episode by chatting about food anxiety, the cultural factors affecting men's health, and mindful eating techniques for achieving a healthier relationship with food.

Key Questions Discussed in This Episode:

• How does cognitive behavioral therapy help with disordered eating?
• What’s the difference between binge eating and emotional eating?
• What is the biopsychosocial model of obesity?
• How can journaling improve eating habits and mental health?
• How do men experience disordered eating differently?
• What are some effective strategies for managing food anxiety?
• How can mindful eating lead to a balanced approach to health?

• The Happiness Trap by Russ Harris: Get the book here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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**If any part of this conversation triggers you, please seek support from a qualified professional. It’s essential to work with someone trained in managing mental health and eating disorders to ensure you get the help you need.**

In today’s episode, I dive into the big impact stress has on our health, and how it affects both our mental and physical well-being.

I also share some of the stress-relieving practices and mindset activities I teach my clients in coaching!

We talk about the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems and why finding balance between the two is so important. Plus, I give you my top tips for managing stress and breaking down the difference between everyday stress and those bigger life stressors!

Key Questions Discussed in This Episode:

• How does stress affect our health?
• What is the sympathetic nervous system?
• What is the parasympathetic nervous system?
• How to find balance between our nervous systems?
• Why is relaxation so important?
• Does meditation really help with stress?
• How does journaling help to relieve stress?
• How to balance stress with healthy habits?

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

For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health podcast, I sit down with Denise Murphy, an online fitness coach and mother of two, to dive deep into the world of pre and postnatal fitness.

We explore the crucial role that staying active plays before and during pregnancy, and Denise shares her expert advice on what exercises are safe, and which ones to avoid.

How can expecting mothers navigate fitness routines and nutrition during pregnancy? Denise offers practical nutrition tips, including the importance of protein - especially for pescetarians and vegetarians - while also discussing her personal journey of weight loss and sustainable health practices.

Are you curious about postnatal recovery?

Denise provides valuable insights into regaining strength and maintaining a balanced diet after childbirth. We also cover the importance of women’s health physio and how to safely return to exercise postpartum.

Key Questions Discussed in This Episode:

• How can staying active impact your pregnancy and overall health?
• What are the do’s and don’ts of pre and postnatal fitness?
• How should you adapt your diet and nutrition during pregnancy, especially protein intake?
• What fitness myths about pregnancy need to be debunked?
• Why is women’s health physio so important during the postpartum period?
• How can you safely return to exercise after having a baby?

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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**The content in this episode is for informational purposes only and is not medical advice. Please consult your healthcare provider before changing your fitness or nutrition, especially during pregnancy or postpartum.**

In today’s episode, I chat about how our mindset plays a crucial role in achieving health and fitness goals.

I share some personal challenges I’ve faced along the way and highlight why self-reflection and journaling are powerful tools for breaking through subconscious barriers.

I also explore how uncovering your deeper motivations can transform how you approach long-term habit changes and ultimately drive you toward success.

I also offer some practical exercises to help you uncover your own 'why' and share stories from my journey to encourage you to take control of yours.

Key Questions Discussed in This Episode:

• How does your mindset shape your ability to reach your health and fitness goals?
• Can journaling really help you discover what’s holding you back?
• Why is having a strong 'why' so essential for lasting change?
• What practical exercises can help you dig deeper and uncover your true motivation?
• How can you take control of your personal journey and create lasting success?

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I chat with the inspiring Vikki Cronin. At 50, Vicky has transformed her life from unhealthy habits to becoming a holistic health and fitness expert.

We dive deep into her journey, discussing how she overcame her past struggles to achieve balance and well-being. Vicky shares her insights on how nutrition, mindset, and self-awareness play a key role in long-term health and offers practical advice for women, especially those navigating perimenopause and menopause.

Whether you're looking to start your own health journey or just refine your habits, Vicky’s tips will help you make lasting changes.

We also explore the power of journaling, behavior change, and how meditation, sleep, and stress management are all essential pieces to achieving a well-rounded, healthy lifestyle. Vicky’s holistic approach to coaching provides a roadmap for anyone looking to take charge of their health, no matter what stage of life you’re in.

Key Questions Discussed in This Episode:

• How did Vicky transform her unhealthy lifestyle into one focused on fitness and well-being?
• What is a holistic approach to health, and how can it impact your mindset?
• What are the biggest challenges when starting a fitness journey, and how can they be overcome?
• Why is self-awareness so crucial for creating lasting change?
• How can journaling help build effective routines and stay consistent?
• Why is sleep a cornerstone of health, especially during perimenopause and menopause?
• What role does resistance training play in maintaining a balanced lifestyle?
• How can nutrition empower women during perimenopause and beyond?

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I chat with Adele Johnston, a dedicated menopause coach, to dive deep into the crucial stages of menopause and hormone health.

Adele opens up about her personal experience with early menopause and how it inspired her to support other women navigating this life stage.

We explore a range of topics, from understanding hormone replacement therapy (HRT) and menopause replacement therapy as well as the importance of nutrition to fostering a positive mindset and self-connection.

Adele shares practical advice, actionable tools, and empowering insights that will help you live a vibrant and confident life through menopause and beyond.

Whether you're experiencing menopause yourself or want to support someone who is, this episode is packed with valuable knowledge and support.

Key Questions Discussed in This Episode:

• What inspired Adele Johnston to become a menopause coach, and what were her early challenges?
• How can Hormone Replacement Therapy (HRT) and lifestyle changes support women during menopause?
• Why are education and advocacy important in empowering women through menopause?
• What should women know about the different stages of menopause?
• How can nutrition, including healthy fats and protein, help manage menopause symptoms?
• How do mindset, mindful eating, and social connections improve well-being during menopause?
• What practices can help women connect with themselves and enhance their menopause journey?

Links & Resources:

• Listen to Adele Johntson’s podcast: https://open.spotify.com/episode/4C3U6HlhExBitwyyMR4Pi7?si=95018b57ad2b4480
• To get Adele's FREE set of morning affirmations: https://adelejohnstoncoaching.com/empowering-confidence-50-i-am-affirmations/

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In today’s episode, I chat with Aisling Lannon, an online fitness coach from Roscommon, Ireland.

Aisling shares her inspiring journey from accountancy to fitness coaching, highlighting her personal weight loss story and the habits-based approach she uses with her clients.

We chat about so much including dieting and gaining phases, the importance of maintenance, the challenges of prepping for a fitness photoshoot, the difficulties of reversing after a photoshoot, and the value of self-acceptance and holistic health.

We also discuss how to balance personal goals with maintaining a healthy lifestyle.

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In today’s episode, I chat about the crucial role that daily movement plays in fat loss!

While diet is key, how does movement fit into the picture? I break down energy balance and explain how the calories you consume versus the calories you burn affect your fat loss goals. I also discuss why daily activity is just as important as what you eat.

Why is it so important to keep moving throughout the day? I cover how even small movements can boost your calorie burn and impact your results. Plus, I touch on basal metabolic rate, strength training, and how digestion itself burns calories.

I also introduce NEAT (Non-Exercise Activity Thermogenesis), which is the energy you burn through everyday activities. It can be a game-changer for fat loss! I’ll show you how to increase your NEAT and why it’s so effective.

Finally, I share practical tips to add more movement into your routine, from walking more to simple ways to stay active. These strategies can make a big difference in your journey.

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I chat with Kim Rahir, an online health coach and Olympic weightlifting competitor at the master's level.

Kim shares her remarkable transformation from a journalist battling a debilitating illness to becoming a passionate advocate for strength training, especially for women over 40.

In this episode, we chat about:

• How Kim's journey from journalism to health coaching and weightlifting began, and how she overcame her health challenges
• Why building muscle is crucial for women over 40, and how strength training benefits both physical and mental health
• Kim's tips for starting small, building confidence, and creating positive momentum in fitness
• How Kim balances her passion for weightlifting with life in Madrid, and what strategies she recommends for overcoming resistance and staying motivated
• Why Kims suggest not focusing solely on "eating healthy," and what her thoughts are on calorie counting and specific health goals

This episode is full of insights and stories that will resonate with anyone looking to improve their health and well-being.

Kim's experiences and advice offer a wealth of knowledge and inspiration for anyone interested in strength training and a healthier lifestyle.

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode, I chat with personal trainer Emma Dowling, who specialises in pre and post-natal health.

Emma shares her insights on parenting, fitness, and balancing a busy life.

We discuss everything from the importance of modelling healthy behaviours for children, managing hectic schedules, and finding time for self-care to training during pregnancy, pelvic floor health, and Emma's holistic approach to fitness.

We chat about:

• How to balance fitness with family life, and how to incorporate exercise into a busy schedule
• Why it is important to model healthy behaviours in front of children, and how can parents make time for their own fitness?
• What are the key considerations for training during pregnancy, and why is pelvic floor health crucial for new and expectant mothers?
• How Emma addresses misconceptions in fitness, especially regarding women's health, mindset, and nutrition
• What Emma's thoughts are on diet culture and its impact on long-term health and wellness

This conversation is packed with practical advice and inspiring stories, offering valuable insights into the unique challenges and rewards of maintaining fitness and health during the parenting journey.

Whether you're a busy parent or interested in women's health, Emma's expertise provides a wealth of knowledge to help you navigate your fitness goals.

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health tips and updates, follow me on Instagram and TikTok @katehamiltonhealth.

Disclaimer: The content provided in this podcast is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.

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