The Kate Hamilton Podcast

Do you feel constantly wired, exhausted, or like your sleep never truly resets you? This episode could change everything.

In this conversation on the Kate Hamilton Health Podcast, I’m joined by Justin Hai, CEO of Rebalance Health and author of the bestselling book Stress Nation. Together, we explore the modern stress epidemic, focusing on the role of cortisol - the "stress hormone" - and how it quietly disrupts your sleep, hormones, and long-term health.

We dive into the science behind cortisol imbalance, how technology might be sabotaging your rest, and why prioritizing sleep is the most powerful move you can make for your well-being. Justin also shares simple, actionable tips to help you create better routines, set healthier boundaries, and take back control of your energy and mood without perfectionism or overwhelm.

If you’re stuck in a cycle of burnout, anxiety, and restless nights, this episode will give you the tools and clarity to reset your body from the inside out.

EPISODE HIGHLIGHTS:

[0:24] - Understanding cortisol and how it impacts your health

[1:46] - Justin’s mission to tackle stress and modern burnout

[7:58] - Why sleep is the foundation of hormone health

[8:54] - How technology disrupts cortisol and melatonin levels

[18:52] - The connection between movement and hormone balance

[30:24] - Creating a routine that supports real rest and recovery

[34:35] - Designing a sleep-friendly environment at home

[36:37] - Letting go of health perfectionism and embracing real progress

[43:29] - The “Joy of Missing Out” and setting boundaries with tech

[52:41] - Justin’s book Stress Nation and how to go deeper

Links & Resources:

• Connect with me on Instagram here
• Connect with Justin on Instagram here
• Learn more about KHH coaching here
• Learn more about Justin’s book ‘Stress Nation’ here
• Subscribe to my Patreon for exclusive episodes 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 powerful conversation on the Kate Hamilton Health Podcast, I sit down with positivity advocate and content creator Mike Burton to explore what it truly means to transform pain into purpose. Mike opens up about his journey through childhood trauma, fear of failure, and anxiety and how he used those experiences as fuel to build a meaningful, joy-filled life.

We chat about the mindset shifts that helped him rise above adversity, why embracing fear is key to growth, and the daily habits that keep him grounded. From personal trainer to educator to inspiring voice online, Mike’s evolution is a reminder that your past doesn’t define your future - your perspective does.

EPISODE HIGHLIGHTS:

[2:18] - Meet Mike and discover his mission behind the ‘positive messages’

[5:43] - From trauma to transformation: how Mike built resilience early on

[10:58] - The role of mindset and motivation in long-term change

[21:15] - Mike’s story of reinvention through purpose and fear

[33:22] - Designing a new way to educate and empower others

[38:46] - Walking away from success to rediscover self-worth

[45:54] - The power of community, connection, and daily positivity

[51:50] - Small daily habits that shift your outlook and change your life

Links & Resources:

• Connect with me on Instagram here
• Connect with Mike on Instagram here
• Learn more about KHH coaching here
• Subscribe to my Patreon for exclusive episodes 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 dive into the real reasons you might still feel tired, bloated, or out of balance - even when you're eating what seems like a “healthy” diet. I explore how nutrition impacts overall wellness, and why prioritising true health over physical appearance is essential. I also share how modern health advice - calorie counting, restrictive diets, and wellness trends on social media - often miss the mark. Instead, I offer a grounded, realistic approach to nourishing your body and mind from within.

You’ll learn how to build a balanced, nutrient-dense diet that supports your energy, hormones, and mood - without obsession or guilt. I also cover the importance of eating a colourful variety of fruits and vegetables, getting enough protein, including healthy fats and carbs, and staying properly hydrated. Whether you’re feeling off despite doing “all the right things,” or you’re just starting your wellness journey, this episode is packed with actionable steps and mindset shifts to help you reconnect with what real health feels like.

EPISODE HIGHLIGHTS:

00:00 – Introduction and Episode Overview

00:50 – Why Health Should Matter More Than Appearance

01:33 – What True Health Really Looks Like

02:52 – How Nutrition Impacts Your Mental and Physical Wellness

04:39 – Slowing Down to Reconnect with Your Body

07:10 – Building a Nourishing Relationship with Food

09:15 – What a Balanced Meal Actually Looks Like

21:12 – Hydration Hacks and Smart Snacking

24:42 – Final Thoughts + How to Access Kate’s Coaching Program

Links & Resources:

• Connect with me on Instagram here
• Learn more about KHH coaching here
• Subscribe to my Patreon for exclusive episodes 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 today’s episode of the Kate Hamilton Health Podcast, I’m back with nutritional therapist and medical herbalist Aisling Fox for a deep and practical dive into two major women’s health conditions: PCOS and endometriosis. Building on our last conversation, Aisling brings her signature clarity and compassion as we discuss the root causes, common misdiagnoses, and misunderstood symptoms.

We chat about the power of personalised nutrition, lifestyle shifts that really make a difference, and the healing potential of herbal medicine. Whether you're navigating your own diagnosis or simply want to support your hormonal health, this episode offers real talk and real tools to take action - without the overwhelm.

EPISODE HIGHLIGHTS:

[0:33] - Meet Aisling Fox and what we’re covering in this episode

[2:42] - The truth about PCOS symptoms and why so many women go undiagnosed

[5:59] - What’s really causing PCOS and how lifestyle changes can help

[13:19] - Busting myths about dairy, diet, and managing PCOS with food

[24:43] - Cruciferous veggies, carbs, and the protein balance your hormones crave

[38:38] - What you need to know about endometriosis and gut health

[42:18] - How to support medical treatment with lifestyle changes

[51:13] - Herbal medicine 101: What works and how to personalize it

[56:20] - Why tailored support matters and how to start your healing journey

Links & Resources:

• Connect with me on Instagram here
• Connect with Aisling on Instagram here
• Learn more about KHH coaching here
• Email Aisling: [email protected]

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 alcohol-free coach Rebecca Forshaw to explore what life looks like when you change your relationship with alcohol - and how it can completely transform your health, mindset, and sense of self.

We chat about the emotional, psychological, and social shifts that come with choosing an alcohol-free lifestyle, and Rebecca shares the real, unfiltered story behind her decision to stop drinking. We talk about the surprising benefits most people don’t expect, like deeper confidence, better sleep, stronger connections, and a new level of clarity.

Whether you're sober-curious, reevaluating your habits, or just wondering what life looks like without alcohol, this conversation will open your eyes.

EPISODE HIGHLIGHTS:

[0:51] - The powerful mindset shift behind choosing alcohol-free living

[1:42] - Rebecca’s practical tips for changing your relationship with alcohol

[8:30] - The cultural pressure to drink - and how to break free from it

[15:23] - Navigating social situations and friendships without alcohol

[26:12] - Facing your emotions head-on and discovering your true self

[35:29] - What alcohol-free coaching really looks like

[47:48] - How alcohol affects sleep, energy, and long-term health

[54:31] - The 30-day challenge that’s helping thousands take back control

Links & Resources:

• Connect with me on Instagram here
• Connect with Rebecca on Instagram here
• Learn more about KHH coaching 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 open up about something we often push aside in our wellness journeys - the deep need to reconnect with ourselves. If you’ve ever felt like you're ticking all the health boxes but still not feeling aligned or fulfilled, this conversation is for you.

I share the four foundational steps that helped me rebuild my emotional and physical well-being: slowing down, tuning in, practicing reflection, and replacing harsh self-judgment with real curiosity. We chat about why busyness keeps us stuck in survival mode, how ignoring our emotional signals affects our health, and what it really means to live in alignment with our values.

This episode isn't just about mindset shifts - I give you practical tools to begin your own journey of self-connection, emotional awareness, and lasting lifestyle change. If you're looking to finally feel good in your body, beyond the gym or the scale, this is where it starts.

EPISODE HIGHLIGHTS:

[0:00] - Why we’re talking about the real root of change - self-connection

[1:06] - How disconnection shows up in your habits, health, and happiness

[3:16] - The silent cost of being busy all the time

[12:20] - My 4 go-to tools for reconnecting with yourself and finding peace

[15:21] - How to tune into your emotions without judgment

[22:04] - Busting the limiting beliefs that keep you stuck

[24:45] - Curiosity vs. criticism: which one fuels real habit change?

[28:14] - Your recap and reflection questions to begin today

[30:01] - Want coaching support? Here’s how we can work together

Links & Resources:

• Connect with me on Instagram here
• Learn more about KHH coaching 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 menopause has ever left you feeling confused, overwhelmed, or like you’re losing touch with yourself - this episode is for you.

I’m joined by the incredible Catherine O’Keeffe, Ireland’s first menopause coach and founder of Wellness Warrior, for a powerful and deeply relatable conversation. Catherine shares her personal experience with perimenopause, the misinformation she had to untangle, and how that journey led her to become a leading voice in menopause support.

We chat about the early warning signs, the emotional rollercoaster, and the real-life strategies every woman deserves to know - whether you’re in perimenopause or fully in the thick of menopause. We also discuss how workplaces can step up to support women better and why reframing menopause as a time of empowerment and renewal can be life-changing.

This is an honest, hope-filled episode that cuts through the confusion and delivers clarity, compassion, and confidence.

EPISODE HIGHLIGHTS:

[0:17] Meet Catherine O’Keeffe: Ireland’s first menopause coach and founder of Wellness Warrior

[1:18] Busting myths: The most common menopause symptoms and misconceptions

[2:57] Catherine’s personal story through perimenopause and how it changed everything
[10:40] Real, practical advice for managing symptoms and feeling empowered

[12:46] Why your doctor may not have the full picture—and what to do about it

[21:45] Early signs of perimenopause you should never ignore

[28:21] Understanding blood tests, hormone levels, and what they really tell you

[34:46] The truth about the coil, HRT, and personalized treatment options

[37:15] Lifestyle shifts that can dramatically improve your menopause experience

[52:29] Mental health, compassion, and how to take care of your emotional wellbeing

[1:03:15] Reframing menopause: It's not the end, it's a powerful new beginning

Links & Resources:

• Connect with me on Instagram here
• Connect with Catherine on Instagram here
• Learn more about KHH coaching here
• Download Catherine’s symptom tracker here
• Find out more about Catherine’s book 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 the incredible Yvonne Tchrakian, a manifestation coach, to demystify the true essence of manifestation. We go far beyond the buzzwords and viral trends to explore the neuroscience of manifestation, actionable mindset shifts, and how you can align your thoughts with your reality. Whether you're manifesting a career change, better health, or deeper self-belief, this episode is packed with transformational insights.

Yvonne shares her seven-step manifestation method that blends clarity, visualisation, and gratitude with grounded neuroscience principles. We dig into the fears that often block our desires, the importance of releasing control over timelines, and how cultivating belief and emotional alignment are the real catalysts for change. If you've ever wondered how to make manifestation work for you in a practical, sustainable, and heart centered way, this conversation is for you.

EPISODE HIGHLIGHTS:

[0:00] - Welcome and setting the stage for today’s powerful conversation on manifestation

[0:31] - Meet Yvonne Tchrakian and her journey to becoming a manifestation coach

[1:01] - Breaking down the science and misconceptions around manifestation

[2:27] - Career pivots, personal transformation, and using manifestation as a life tool

[3:55] - Everyday manifestation: from small wins to big life shifts

[7:19] - Finding harmony between career and personal passion

[13:14] - How to identify fear-based blocks and embrace uncertainty

[26:47] - Insight into my own coaching services and how I support clients holistically

[37:12] - The impact of inner child healing in manifesting with intention

[38:52] - Why self-compassion is key in the manifestation process

[41:20] - Neuroscience insights: how your brain supports or sabotages your manifestations

[43:13] - The role of visualisation, aligned action, and daily practice

[49:43] - Linking manifestation with wellness goals like fitness and nutrition

[58:30] - Yvonne’s Seven Steps to Manifestation explained

[1:07:24] - Closing thoughts on gratitude, self-belief, and trusting the process

Links & Resources:

• Connect with me on Instagram here
• Connect with Yvonne on Instagram here
• Learn more about KHH coaching 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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Are you feeling off, tired, or not quite yourself lately? In this episode of the Kate Hamilton Health Podcast, we’re chatting about all things hormonal balance - what it means, why it matters, and how you can start supporting your hormones naturally.

I’ll walk you through the essential functions of your endocrine system, share common signs your hormones may be out of whack, and reveal how everyday factors like stress, diet, and movement can throw things off (or help bring them back into balance). Plus, I’ll give you simple, actionable tips to help you feel more energised, clear-headed, and in tune with your body - starting today.

Whether you’re curious about symptoms like fatigue, mood swings, or irregular cycles, or just want to better understand your body, this episode is your roadmap to hormone health made simple.

EPISODE HIGHLIGHTS:

[0:00] - Welcome to the Kate Hamilton Health Podcast

[1:40] - Understanding hormones and how they impact your body

[5:07] - What causes hormonal imbalances and how to spot the signs

[7:49] - Daily habits that support hormone balance naturally

[11:30] - One small change you can make today to start feeling better

Links & Resources:

• Connect with me on Instagram here
• Learn more about KHH coaching 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’m joined by kinesiologist and Pilates specialist Rachel Robertson for a deep, practical, and inspiring conversation on how to move better, feel stronger, and recover smarter.

With over 10 years of experience, Rachel breaks down the real differences between kinesiology and physiotherapy, the power of mindset in the recovery process, and the biggest movement mistakes people make - especially when it comes to squats, hinging, and posture. We also chat about her athletic background, her experience with kettlebell sport and figure skating, and how all of that shapes her approach to rehabilitation and performance.

Whether you're healing from an injury, navigating postpartum changes, or simply trying to move through life with more strength and confidence, this episode is full of practical takeaways.

EPISODE HIGHLIGHTS:

[0:56] What kinesiology is and how it differs from physiotherapy

[4:29] Rachel’s journey from athlete to movement specialist

[9:52] The role of mindset and education in injury recovery

[24:32] Why Pilates is so effective for rehab and strength building

[27:43] The most common movement patterns people struggle with

[32:39] How posture, breath, and motor control affect strength

[37:41] Real talk on postpartum recovery and realistic fitness for moms

[46:39] Simple ways to integrate movement into your busy life

Links & Resources:

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