The Kate Hamilton Podcast

Have you ever felt like diet culture has shaped the way you see health and fitness? Or wondered how to build true confidence in your body - beyond the number on the scale?

In this episode of The Kate Hamilton Health Podcast, I sit down with Ellen Johnston, a 21-year-old online health and wellness coach with a powerful story. From playing Gaelic football at a high level to facing a life-changing injury at just 16, Ellen’s journey is one of resilience, growth, and redefining what it means to be truly healthy.

We chat about the mental and physical toll of injury, the pressure of diet culture, and how strength training became a tool for confidence rather than control. Ellen also shares her take on deep health, balancing nutrition without obsession, and why she made the decision to go alcohol-free.

If you're looking for an inspiring conversation about overcoming setbacks, shifting your mindset, and taking a proactive approach to health, this episode is for you.

[00:00] – Welcome to The Kate Hamilton Health Podcast
[00:12] – Meet Ellen Johnston: From Gaelic Football to Wellness Coaching
[02:58] – The Injury That Changed Everything
[06:03] – The Road to Recovery & Embracing a New Path
[07:21] – Ellen’s Approach to Proactive Health & Fitness
[11:36] – Navigating the Fitness Industry as a Young Coach
[17:53] – Personal Growth, Mindset Shifts & Lifestyle Changes
[24:14] – Breaking Up with Diet Culture & Toxic Food Rules
[24:59] – Finding Balance: Nutrient-Dense vs. Processed Foods
[26:32] – Practical Tips for Increasing Protein Intake
[28:33] – The Role of Protein in a Balanced Diet
[31:45] – Calorie Counting: When It Helps & When It Hurts
[36:58] – Strength Training After Injury: Rebuilding Confidence
[41:05] – Why Ellen Chose an Alcohol-Free Lifestyle
[48:44] – Defining Health: What It Really Means to Live Well

Links & Resources:

• Connect with Ellen 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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Have you ever felt trapped in a cycle of negative self-talk, disordered eating, or struggling to find balance in your fitness journey?

In this episode of The Kate Hamilton Health Podcast, I sit down with Emma McKee, a leading personal trainer and 2024’s Belfast’s Best PT winner, to discuss her powerful journey from battling bulimia for 11 years to becoming an advocate for mental health, self-care, and strength training.

Emma opens up about the mental and emotional toll of an eating disorder, how she found the courage to seek help, and the pivotal role that fitness and mindset shifts played in her recovery. We also dive into the evolution of the fitness industry, why more women are stepping into strength training, and how she transitioned from in-person coaching to building a thriving online business - all while navigating motherhood.

If you’re ready to learn how to break free from toxic cycles, build a stronger, healthier mindset, and embrace fitness as a tool for empowerment rather than punishment, this episode is for you.

[00:00] – Welcome to The Kate Hamilton Health Podcast
[01:24] – Meet Emma McKee: Belfast’s Best PT & Advocate for Mental Health
[01:45] – Emma’s Journey into Personal Training & Overcoming Struggles
[02:29] – How the Fitness Industry Has Evolved for Women
[03:38] – The Importance of Female Personal Trainers in Today’s Industry
[06:30] – Transitioning from In-Person Coaching to Online Success
[08:51] – Balancing Motherhood, Business & Mental Well-being
[11:58] – Emma’s 11-Year Struggle with Bulimia & The Road to Recovery
[18:27] – The Turning Point: Seeking Help & Overcoming Mental Barriers
[23:15] – How Motherhood Shifted Her Mindset on Health & Self-Care
[27:53] – The Role of Personal Development in Healing & Growth
[29:03] – Understanding Emotions, Triggers & Mental Health Challenges
[30:20] – The Power of Breathwork & Tapping for Anxiety & Healing
[31:00] – Exploring Alternative Healing Methods & Self-Discovery
[34:14] – Taking Personal Responsibility for Growth & Change
[38:21] – Managing Panic Attacks, Stress & Anxiety in Daily Life
[40:58] – Why Personal Routines & Boundaries Are Non-Negotiable
[49:49] – Finding Joy in Exercise & Shifting Your Relationship with Fitness
[55:22] – Redefining Health: What It Really Means to Live Well

Links & Resources:

• Connect with Emma 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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Struggling to balance fat loss, muscle building, and endurance training?

In this episode of The Kate Hamilton Health Podcast, I sit down with Catriona Kirwan, online fitness coach and owner of Recreate Coaching. We chat about what it truly means to achieve body composition goals while maintaining performance, confidence, and a sustainable lifestyle.

Catriona shares her journey from yo-yo dieting to coaching, breaking down common misconceptions around training, nutrition, and mindset. We tackle the challenges of losing fat while training for a marathon, the realities of photo shoot prep, and why lifting weights is essential for long-term health.

If you're looking for real, practical strategies to build strength, fuel performance, and create a balanced approach to fitness, this episode is for you.

[00:00] – Welcome to The Kate Hamilton Health Podcast
[01:36] – Meet Catriona Kirwan: Online Coach & Fitness Enthusiast
[02:21] – From Yo-Yo Dieting to Coaching: Catriona’s Transformation
[04:44] – Balancing Sports Performance & Nutrition
[07:11] – Fat Loss vs. Endurance Training: Can You Do Both?
[11:09] – Why Enjoying the Process is Key
[18:18] – Behind the Scenes of Body Composition Coaching & Photo Shoots
[27:21] – Setting Realistic & Fulfilling Fitness Goals
[36:47] – Client Weight, Body Composition & the Bigger Picture
[37:43] – Building Confidence Through Small, Consistent Habits
[38:47] – Time Constraints & the Pressure to See Results
[39:04] – The Long-Term Approach to Sustainable Fitness
[43:07] – How Stress Affects Body Recomposition
[43:43] – Biggest Myths About Body Composition & Fat Loss
[44:16] – Why Lifting Weights is a Non-Negotiable for Women
[45:58] – The Role of Diet Breaks & Maintenance Phases
[47:49] – Muscle Building Benefits You Didn’t Know About
[51:25] – Reversing Out of a Diet & The Power of Food Quality
[55:20] – Improvement Phases & Why They Matter
[01:01:49] – Balancing Flexibility & Nutrition for Long-Term Success
[01:07:50] – Defining Health & Finding True Balance

Links & Resources:

• Connect with Catriona 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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Struggling with PCOS and unsure where to start?

In this episode of The Kate Hamilton Health Podcast, I sit down with Mary Jo of MJ Nutrition, a registered nutritionist specialising in women’s health and PCOS. We break down common misconceptions, discuss the critical role of gut health in hormone regulation, and explore practical nutrition and lifestyle strategies to help you take control of your symptoms.

Mary Jo also shares her personal journey with PCOS and how she now helps women navigate their own health challenges. We debunk myths - like whether you really need to cut carbs or if the pill "cures" PCOS - and provide science-backed strategies to support your body naturally. Plus, we dive into fertility, hormone balance, and the best dietary choices for managing PCOS effectively.

If you're looking for real, actionable advice, this episode is a must-listen.

Links & Resources:

• Connect with Mary Jo 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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This podcast is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your diet, lifestyle, or treatment plan.

In this episode of The Kate Hamilton Health Podcast, I share my personal experience of battling a severe flu and the valuable lessons I learned about recovery, fitness, and overall well-being. If you've ever struggled with getting back to your routine after being sick, this episode is for you!

I chat about the essential steps for a smooth recovery - why rest is more important than workouts, how to adjust your nutrition, and the mindset shifts that make all the difference.

You'll hear firsthand how I managed my own fitness and health goals while prioritising healing, and I’ll walk you through the best strategies for easing back into training without setbacks. Most importantly, I discuss the power of listening to your body, avoiding unnecessary stress, and reassessing your health priorities with gratitude.

[00:00] Welcome & Episode Overview – Why this topic is so important
[00:21] My Personal Flu Recovery Story – What I experienced and learned
[01:06] Balancing Fitness & Recovery – How to manage goals while healing
[02:40] The Importance of Rest & Patience – Why pushing through isn’t the answer
[05:20] Tracking Progress During Illness – What to focus on (and what to let go of)
[08:22] Nutrition for Healing – Foods that support recovery and energy
[11:12] Avoiding Overtraining & Stress – How to prevent setbacks post-illness
[15:43] Reflections on Health & Lifestyle – Shifting priorities after being sick
[18:09] Final Thoughts & Encouragement – Moving forward with balance
[18:38] Outro & Listener Engagement – Connect, share, and subscribe!

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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Disclaimer: I am not a doctor, and this episode is based on my personal experience. Always consult a medical professional before making changes to your health or fitness routine.

Are you ready to break free from toxic relationships and reclaim your confidence?

In this episode of The Kate Hamilton Health Podcast, I sit down with Orla Foster, a compassionate coach and therapist who specialises in helping women heal and thrive after toxic relationships.

We dive into what defines a toxic relationship, how to navigate guilt and shame, and why rebuilding self-worth is the key to moving forward. Orla shares her insights on Rapid Transformational Therapy (RTT), a powerful hypnotherapy method designed to help you uncover and reprogram limiting subconscious beliefs. Together, we explore personal development, setting healthy boundaries, and the cultural influences that shape our relationships.

Whether you’re seeking actionable steps to heal or inspiration to take the first step, this episode is your guide to transformative growth.

Links & Resources:

• Connect with Orla Foster 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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Disclaimer:

The content shared in this episode is for informational and educational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. If you are experiencing a crisis or need immediate support, please reach out to a qualified mental health professional or helpline in your area.

In this episode of the Kate Hamilton Health Podcast, I sit down with Danella Mercati, founder of Chi Chi Fit - a revolutionary approach to fitness that combines the magic of musical theatre with movement.

Danella’s passion for creating fun, empowering, and inclusive workouts shines through as we discuss her incredible journey. From her roots in acting school to working as a massage therapist for celebrities like Sir Paul McCartney, and eventually founding Chi Chi Fit, Danella’s story is a testament to resilience, creativity, and following your dreams.

We chat about the joy of rediscovering hobbies as adults, the role fitness can play in navigating menopause, and the power of building a supportive community. Danella also shares how Chi Chi Fit is transforming lives for both kids and adults, helping them build confidence and embrace the joy of dance and music.

Whether you're looking for a fun way to get moving, a new hobby, or even considering teaching Chi Chi Fit classes, this episode will leave you feeling inspired and ready to take on new possibilities!

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

[00:17] - Meet Danella Mercati, founder of Chi Chi Fit

[00:42] - What is musical theatre fitness?

[02:03] - Danella’s inspiring journey: from acting school to Chi Chi Fit

[06:46] - The importance of hobbies for joy and empowerment

[10:14] - How Chi Chi Fit brings fun and fitness to all ages

[16:00] - Building confidence and fostering a sense of community

[32:26] - A serendipitous encounter with Paul McCartney

[39:14] - Collaborating with Craig Revel Horwood

[45:47] - How fitness supports menopause and personal empowerment

[48:55] - The healing connection between music, movement, and happiness

[50:59] - A powerful message about pursuing dreams and embracing new possibilities

Links & Resources:

• Connect with Chi Chi Fit 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 of the Kate Hamilton Health Podcast, I’m chatting with Stephanie Miller i better known as Stephanie Jane Health on Instagram or The Honest Health Queen. Stephanie is an online health coach and corporate wellness expert who’s passionate about root cause health coaching, with a special focus on gut health and hormonal balance.

We dive into Stephanie’s inspiring journey from corporate life to becoming a health coach after facing her own health struggles. She shares her insights on perimenopause, managing trigger foods, reducing stress, and how everything in the body is connected - yes, even your gut and brain! You’ll also learn about her tailored coaching approach and why it’s so important to treat each client as an individual.

Plus, we explore the vagus nerve, the role of minerals, and the small but powerful lifestyle changes that can make a big difference in how you feel. Whether you’re navigating perimenopause, working to improve your gut health, or just trying to feel like yourself again, this episode is packed with actionable tips and expert advice.

[00:00] Introduction to the Podcast
[00:13] Meet Stephanie Miller: The Honest Health Queen
[02:31] Stephanie’s Personal Health Journey
[05:26] What Is Root Cause Health Coaching?
[07:30] How to Identify and Manage Trigger Foods
[10:17] Why Gut Health Is the Foundation of Wellness
[16:52] The Vagus Nerve and Gut-Brain Connection
[22:18] How Sleep and Stress Impact Your Health
[27:21] Balancing Life, Health, and Womanhood
[28:55] Managing Career and Family Responsibilities
[29:25] Making Time for What Matters
[30:15] Finding Purpose and Fulfilment in Your Work
[33:14] Hormone Health 101
[34:56] Nutrition Tips for Hormonal Balance
[36:25] How to Make Lifestyle Changes That Stick
[41:31] Navigating Perimenopause and Menopause with Grace
[45:41] Why Minerals Are Key to Your Health
[49:28] What Health and Self-Love Really Mean
[51:16] Final Thoughts and How to Connect with Stephanie

Links & Resources:

• Connect with Stephanie Miller 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 of the Kate Hamilton Health Podcast, I chat with Tanya Chouhan, aka Slower Running Mummy on Instagram. Tanya opens up about her personal journey of embracing running - not for speed or distance, but for the pure joy it brings. She shares her experiences with miscarriage, grief, and how running became a powerful healing outlet.

Tanya emphasises the importance of running for enjoyment and the freedom of shedding the pressure of time and pace. We explore the critical role running can play in boosting mental health, especially for busy mums, and how setting a positive example for your children is key to balancing life and fitness. Throughout the conversation, Tanya sheds light on body image, health, and her philosophy on prioritizing well-being over societal expectations.

Whether you're a seasoned runner or just starting out, this episode delivers valuable insights on how anyone can run - at any pace - and still enjoy the process. Tanya’s journey is a testament to the power of self-care, healing, and embracing authenticity in both running and life.

Episode Highlights:

00:00 – Introduction to the Episode
02:13 – Meet Tanya Chohan: The Slower Running Mummy
02:48 – Tanya’s Running Journey and How She Overcame Grief
05:30 – Promoting Enjoyment Over Performance in Running
12:23 – Balancing Running with a Busy Life as a Mum
22:20 – Juggling Motherhood and Fitness: Finding Balance
22:57 – Tackling Cultural Perspectives on Mum Guilt
24:02 – Discovering Your ‘Why’ for Fitness and Running
25:22 – Building an Online Community for Like-minded Runners
26:30 – Embracing Authenticity in Your Running Journey
30:59 – Challenging Common Perceptions of Health and Body Image
35:04 – The Importance of Prioritizing Self-Care and Mental Health
38:21 – Final Thoughts on Health, Wellness, and Running
43:07 – Closing Remarks and Call to Action

Links & Resources:

• Connect with Tanya Chouhan 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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Disclaimer: This episode touches on sensitive topics, including miscarriage and grief. Listener discretion is advised.

In this episode of the Kate Hamilton Health Podcast, I sit down with Sarah Woulfe, a certified mindset coach specializing in NLP, EFT, CBT, and mindfulness. Together, we dive deep into the world of mindset and emotional healing, exploring powerful techniques like EFT tapping and matrix reimprinting that can help release trauma, shift perspectives, and unlock your true potential.

Sarah shares her inspiring personal journey of overcoming self-doubt, negativity, and fear while rebuilding her confidence and embracing her authentic self. We also discuss the dynamics of internal versus external validation, how the ego impacts our decisions, and why redefining success is key to living a balanced life. Plus, Sarah introduces practical tools like gratitude journaling, morning routines, and mindfulness practices to support emotional well-being.

Whether you're looking to deepen your self-awareness or gain actionable insights to enhance your mindset, this episode is packed with value!

[00:00] - Welcome to the Kate Hamilton Health Podcast
[00:13] - Meet Sarah Woulfe: Mindset Coach and Healing Expert
[00:41] - Exploring transformative mindset techniques
[03:08] - Sarah’s personal story of overcoming negativity
[04:33] - The magic of EFT tapping and emotional release
[05:25] - How EFT can shift trauma and unlock potential
[11:51] - Matrix reimprinting explained: A tool for deeper healing
[13:15] - Understanding and addressing childhood trauma
[19:21] - Inner child work: Connecting with and healing past wounds
[22:12] - Redefining success and understanding the role of ego
[30:22] - How ego shapes reality and impacts authenticity
[32:18] - Balancing ego and your true self in adulthood
[32:58] - Why meditation and mindfulness are life-changing
[43:28] - Navigating social media while protecting personal boundaries
[49:02] - The irreplaceable value of human connection
[54:10] - Final reflections on mindset, healing, and authenticity

Links & Resources:

• Connect with Sarah Woulfe 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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