The Kate Hamilton Podcast

Your mindset is either working for you or against you — and in this episode, we're diving into exactly how to make it work for you.

I'm sharing one of my favourite frameworks I use with clients: the "win or learn" mindset, and how shifting your perspective can completely change your results. We'll look at some powerful examples — from a simple bus image that stopped me in my tracks, to Arnold Schwarzenegger's story compared to his brother's, to Viktor Frankl's incredible book Man's Search for Meaning — all pointing to the same truth: you can't always control what happens, but you can always control how you respond.

From there, I bring it back to health and fitness, because this is where so many women get stuck. That all-or-nothing thinking? It's the root of the Monday-to-weekend guilt cycle — and it's keeping you from the progress you deserve. Instead, I want you to start treating your health journey like a science experiment: objective, procedure, result, conclusion. No drama, no self-blame — just curiosity and data.

In this episode you'll learn how to reframe "failures" as learning opportunities, how a simple daily reflection habit can shift everything, why celebrating small wins matters more than you think, and the difference between needing to rest and wanting to quit.

This one's a mindset reset — and I think you need to hear it.

00:00 Welcome and Theme

00:37 Perspective Shapes Success

01:52 Arnold Story Lesson

03:13 Viktor Frankl Mindset

05:47 All or Nothing Trap

06:39 Diet Cycle Example

07:57 Health as Experiment

10:10 Reflect and Journal

12:24 Failing Leads Forward

14:36 Curiosity Over Criticism

16:20 Measure Backward Wins

20:46 Win or Learn Examples

23:26 Wrap Up and Coaching

Links & Resources:

• Learn more about KHH coaching here
• Subscribe to my weekly coaching newsletter here
• Access my FREE calorie calculator here
• Connect with me on Instagram here
• Connect with me on Facebook here
• Connect with me on TikTok here
• Connect with me on YouTube here

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

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In this episode of the Kate Hamilton Health Podcast, I explain why the scale often holds people back from fat loss progress and why weight loss and fat loss are not the same.

I also explain how water retention can drive scale fluctuations for reasons like high sodium meals, stress-related cortisol, menstrual cycle changes (especially the luteal phase), perimenopause/menopause hormone fluctuations, creatine supplementation, and certain medications, and I stress that these changes are not fat gain.

I encourage using multiple markers of progress beyond the scale, including tape measurements, progress photos (including my method using video and screenshots), the monthly “jeans challenge,” and improvements in energy, mood, fitness, strength, and medical markers such as blood pressure, glucose, and cholesterol, sharing examples of women in coaching reversing pre-diabetes and type 2 diabetes through sustainable lifestyle changes.

00:00 Why the Scale Messes With Your Fat-Loss Progress (Intro)

01:23 Weight Loss vs Fat Loss: The Key Mindset Shift

01:43 Reason #1: Body Recomposition (Lose Fat, Gain Muscle)

03:49 Reason #2: Water Retention—Salt, Stress, Cycle & Menopause

07:18 Creatine & Medications: More Scale Noise (Not Fat Gain)

11:17 The Scale Weighs Everything—So Track More Than Weight

12:07 Better Progress Metrics: Measurements, Photos & the Jeans Challenge

16:19 Non-Scale Wins: Energy, Strength, Fitness & Health Markers

19:56 If You Weigh, Weigh Daily for Trends (Or Don’t Weigh at All)

22:16 Set Healthy, Realistic, Sustainable Goals (No Quick Fixes)

26:48 Recap + How to Get Support (Coaching & Outro)

Links & Resources:

• Learn more about KHH coaching here
• Subscribe to my weekly coaching newsletter here
• Access my FREE calorie calculator here
• Connect with me on Instagram here
• Connect with me on Facebook here
• Connect with me on TikTok here
• Connect with me on YouTube here

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

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In this episode of the Kate Hamilton Health Podcast, I return to the basics with an in-depth discussion on calorie deficits, addressing common misconceptions and emphasising the importance of proper nourishment.

I explain how a calorie deficit works, clarify the role of basal metabolic rate in calorie burning, and demystify tracking calories for effective fat loss.

I introduce practical methods such as the hand portion method for those who prefer not to track calories and offer tips on maintaining a balanced diet.

Additionally, I highlight the benefits of gradual, sustainable fat loss and the importance of consistency over restrictive dieting. Tune in to learn how to tailor these insights to your lifestyle and achieve lasting results.

00:00 Introduction to Calorie Deficit

00:55 Understanding Calorie Deficit

01:49 Calories In vs. Calories Out

06:11 Tracking Calories: Methods and Tools

19:47 Hand Portion Method Explained

25:19 Conclusion and Coaching Services

Links & Resources:

• Learn more about KHH coaching here
• Subscribe to my weekly coaching newsletter here
• Access my FREE calorie calculator here
• Connect with me on Instagram here
• Connect with me on Facebook here
• Connect with me on TikTok here
• Connect with me on YouTube here

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

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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 everywhere

EPISODE 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 here

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.

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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 better

EPISODE 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 here

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.

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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 struggles
00:21: Welcome to the podcast
00:31: Meet Nathan Joseph
01:07: Nathan’s mental health journey
02:19: The turning point
03:40: From recruitment to fitness coaching
04:13: Social media and mental health
09:36: Journaling and self-improvement
21:05: Training for appearance vs health
24:35: Running and strength training
28:01: The importance of walking
30:08: Consistency in training
30:16: Perfection vs real life
30:56: Handling setbacks
32:35: Long-term health goals
34:11: Balancing routine and relaxation
40:55: Alcohol and mental health
48:40: Quick fire questions
52:19: Closing thoughts

Links & Resources:

• Connect with me on Instagram here
• Learn more about KHH coaching here
• Connect with Nathan on Instagram here

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.

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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.

• 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 perfection

EPISODE 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 here

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.

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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 overwhelm

EPISODE 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 here

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.

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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 here

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.

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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 here

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.

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