Episódios
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Ever feel like life keeps getting busier, making it harder to prioritise your health?
In this solo episode, I talk about the power of organisation and how it can completely transform your approach to fitness, nutrition, and overall well-being. As we take on more responsibilities, managing our time gets trickier - but with the right strategies, staying on top of your health goals becomes so much easier.
I’m sharing practical, time-saving tips on meal planning, grocery shopping, and tracking calories to help you stay consistent without feeling overwhelmed. Plus, I’ll walk you through how to schedule workouts like appointments, break down tasks to free up time, and create a structured routine that actually works. If you’re ready to take control of your health through better organisation, this episode is for you!
Episode Breakdown:[00:00] – Welcome to the Kate Hamilton Health Podcast
[00:34] – Why organisation is the secret to a healthier lifestyle
[01:18] – The challenge of balancing responsibilities and health goals
[02:15] – Simple, effective tips for staying organised
[05:35] – Meal planning and prepping made easy
[13:49] – The key to tracking calories and staying consistent
[21:34] – Wrapping up + exciting updates on upcoming group coachingLinks & Resources:
Connect with me on Instagram here Try my calorie calculator here Apply for coaching hereIf 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 the incredible Orla Power - a health, fitness, and lifestyle coach with a passion for helping women, especially during the pre and postnatal phases. Orla’s journey is one of powerful transformation, from working as a hairdresser to building a thriving online coaching business that empowers women to take control of their health, even amidst the chaos of motherhood and major life transitions.
We dig deep into what it really takes to create lasting, sustainable health - beyond the quick fixes and diet culture nonsense. Orla shares practical strategies around nutrition, why a calorie deficit isn’t a one-size-fits-all solution, and how hormonal shifts in postpartum and perimenopause impact weight loss. We also talk about mindset, limiting beliefs, and the small but consistent steps that lead to true change. If you’ve ever felt overwhelmed by trying to balance it all, this conversation is packed with real talk, relatable moments, and actionable advice to help you move forward with confidence.
EPISODE HIGHLIGHTS:
[00:00] - Meet Orla Power: From hairdressing to online coaching during the pandemic
[00:45] - Shifting from in-person PT to building a thriving virtual wellness business
[12:13] - Why nutrition matters more than perfection - and busting diet culture myths
[23:16] - Calorie deficit 101: What you really need to know about tracking
[28:10] - Rewiring your mindset: How beliefs can hold you back (and how to change them)
[29:12] - The weight loss struggles of women in their 50s - and how to support them
[30:25] - Supporting pre and postnatal women with realistic, holistic coaching
[35:46] - Weight loss vs. fat loss: What’s the difference and why it matters
[39:17] - Hormones, aging, and health: How your body changes over time
[43:30] - Finding balance: Setting fitness goals while managing life’s daily demands
[46:40] - Simple lifestyle shifts that lead to better health and more energy
[52:21] - Redefining what health and longevity truly mean for women today
Links & Resources:
Connect with Orla on Instagram hereIf 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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Estão a faltar episódios?
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Are you struggling to build a sustainable healthy lifestyle?
In this solo episode of The Kate Hamilton Health Podcast, I chat about the biggest obstacles to lasting wellness and I share my step-by-step coaching framework for transformation.
I talk about the impact of societal pressures, the importance of deconstructing unhealthy habits, and introduce my 11-step health coaching curriculum - a practical guide to building a lifestyle that supports your long-term health goals.
From meal planning and resistance training to mindset shifts and habit automation, I cover the essential strategies for simplifying your routine and making real, lasting progress. If you’ve ever felt overwhelmed by conflicting health advice or struggled to maintain consistency, this episode is your roadmap to cutting through the noise and taking actionable steps toward a healthier you.
Episode Breakdown:[00:00] – Introduction to the solo episode
[01:18] – How the obesity narrative influences our health choices
[02:12] – The lifestyle epidemic: Understanding what’s holding you back
[03:26] – How to deconstruct and simplify your daily routine
[05:45] – The power of self-reflection in health transformation
[06:50] – A deep dive into The Kate Hamilton Health Coaching Curriculum
[07:56] – The 3-step strategy: Eliminate, delegate, and automate for success
[13:27] – Setting goals and creating a roadmap for daily progress
[16:55] – Food quality: Why nutrient-dense meals matter more than fad diets
[19:28] – How to start tracking your food for better results
[20:17] – Using calorie calculators and tracking tools effectively
[20:54] – The secret to planning ahead and avoiding last-minute temptations
[23:51] – Why daily movement is key to long-term health
[24:56] – Sleep optimization: How rest impacts weight loss and recovery
[26:36] – Hydration hacks: Simple ways to improve energy and focus
[28:28] – Balancing macronutrients for steady progress
[29:27] – Resistance training: The game-changer for metabolism and strength
[32:57] – The key to consistency and long-term success
[35:20] – Final thoughts and how to work with KateLinks & Resources:
Connect with me on Instagram here Try my calorie calculator here Apply for coaching hereIf 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 Diane Ducarme, Founder & CEO of Migraine Heroes, to explore the true root causes of migraines - and how to break free from them for good.
If you’re stuck managing migraine symptoms instead of finding real relief, this episode is for you. Diane blends Eastern medicine, Western science, and cutting-edge tech to offer a holistic, science-backed approach. With an MBA from Harvard, a background in science and engineering, and studies in Traditional Chinese Medicine and neuroscience, she brings a unique perspective to migraine care.
We dive into hormone imbalances, gut health, inflammation, the vagus nerve, and how perimenopause and menopause affect migraines. Diane also shares self-advocacy strategies, lifestyle shifts, and practical tips to help you take control of your health. Whether you’ve tried medications, alternative therapies, or are still searching for answers, you’ll walk away with actionable insights to finally understand and overcome migraines.
Episode Breakdown:
[00:00] Intro to today’s episode
[00:13] Meet Diane Ducarme
[00:23] Understanding migraines beyond headaches
[01:04] Holistic migraine relief
[01:42] Diane’s journey & expertise
[02:25] Living with chronic migraines
[05:27] The science behind migraines
[05:32] Eastern vs. Western approaches
[08:46] Hormones & migraines
[11:05] The vagus nerve & gut-brain connection
[14:41] Perimenopause & migraines
[20:29] Self-advocacy in medical care
[24:55] Lifestyle changes for relief
[28:50] Gentle detox & diet tips
[29:12] Breakfast & intermittent fasting
[32:06] Coffee: friend or foe?
[36:29] Gut health & migraines
[40:33] Inflammation’s role
[43:17] Stress management strategies
[46:08] Combining Eastern & Western medicine
[49:43] Supplements for migraine relief
[52:42] Conclusion & resourcesLinks & Resources:
Visit Diane’s website Migraine Heroes here Take the free test here Connect with Migraine Heroes on Instagram here Download the Migraine Heroes app on the Apple Store here Download the Migraine Heroes app on the Google Play Store hereIf 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 solo episode of The Kate Hamilton Health Podcast, I break down how to achieve a calorie deficit - the key to sustainable weight loss.
I chat about two different methods: tracking calories and the hand portion method, so you can find the best approach for your lifestyle. I also share why starting with higher calorie targets is so important, how to use my calorie calculator for accuracy, and why a balanced, sustainable diet beats restrictive eating every time.
Plus, I share you practical tips for using MyFitnessPal to track your intake effectively and explain how to manage your weekly calories for long-term success. If you're looking for a simple, flexible, and science-backed way to lose fat without obsession, this episode is for you!
Episode Breakdown:[00:00] Introduction to calorie deficit
[00:35] Understanding calorie deficit and hand portions
[01:24] Hand portion method explained
[04:31] How to start tracking calories
[05:42] Tips for accurate calorie tracking
[06:33] Sustainable weight loss strategies
[08:24] The different phases of fat loss
[11:21] Managing weekly calorie intake
[14:04] How to use MyFitnessPal for tracking
[20:01] Final takeaways and encouragementLinks & Resources:
Connect with me on Instagram here Try my calorie calculator hereIf 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 Charlotte Melki - a cognitive hypnotherapist, NLP practitioner, and performance coach - to explore how we can break free from self-doubt, imposter syndrome, and limiting beliefs.
Charlotte shares her journey from high-pressure marketing roles to discovering the power of cognitive hypnotherapy, blending neuroscience-backed techniques to help others transform their mindset.
We chat about the differences between the brain and the mind, the role of ego in shaping our identity, and how subconscious beliefs drive our behaviors. Charlotte also unpacks the connection between emotional needs, binge eating, and self-sabotage, offering practical, science-driven strategies to create lasting change.
If you're ready to rewire your thoughts, challenge limiting beliefs, and step into your true self, this episode is packed with insights you won’t want to miss!
Episode Highlights:[00:00] – Welcome to the podcast & introducing Charlotte Melki
[02:18] – Charlotte’s journey from marketing to cognitive hypnotherapy
[05:27] – Brain vs. mind: What’s the difference?
[06:55] – Understanding ego, the self, and how they shape identity
[13:07] – How childhood experiences influence ego development
[15:57] – The power of thoughts and feelings in shaping behavior
[23:24] – Overcoming binge eating & emotional triggers
[28:17] – Recognizing physical vs. emotional discomfort
[30:42] – How to create space between thoughts & reactions
[32:26] – Understanding emotional needs & breaking self-sabotage
[37:19] – The surprising benefits of boredom & mindfulness
[41:24] – How to reconnect with your true self
[48:43] – How cognitive hypnotherapy & NLP can rewire limiting beliefsLinks & Resources:
Connect with Charlotte on Instagram hereIf 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. Wolfgang Brysch - renowned medical doctor, scientist, and co-founder of iüLabs - to explore the science behind healthy aging, inflammation management, and mitochondrial health.
With over 30 years of experience in pharmaceuticals, biotech, and medical innovation, Dr. Brysch shares cutting-edge insights on how traditional medicine and modern science intersect to optimize well-being.
We chat about the power of plant-based nutrition, energy metabolism, and supplementation to support longevity. Plus, Dr. Brysch breaks down the impact of chronic inflammation, daily routines, and sleep on overall health - and shares practical, science-backed strategies to help you age gracefully. Whether you're looking to boost your energy, enhance your nutrition, or understand the latest advancements in health science, this conversation is packed with actionable takeaways.
👉 Don’t forget to visit iulabs.co and use code HAMILTONHEALTH20 for an exclusive discount on recommended supplements!
Episode Highlights:[00:00] Welcome to The Kate Hamilton Health Podcast
[00:13] Meet Dr. Wolfgang Brysch – His background in pharmaceuticals, biotech, and medical innovation
[03:09] The Science of Nutrition – How natural compounds impact longevity and disease prevention
[05:24] What Is Inflammation? – Understanding its role in aging and chronic disease
[07:15] Inflammation & Aging – How to manage inflammation for better health and longevity
[13:36] The Diet-Health Connection – Nutritional strategies to support energy and vitality
[20:55] The Power of Sleep & Daily Routines – Why consistent habits are key to longevity
[26:03] Digital Wellness – Managing screen time, notifications, and stress
[28:23] Supplements & Aging – The role of targeted supplementation in optimal health
[29:55] Healing from Within – How the body repairs itself and the role of pharmaceutical interventions
[32:17] Practical Supplement Advice – What to take and when for best results
[35:14] Mind-Body Connection – How mental and physical health go hand in hand
[37:17] Lifestyle Shifts for Longevity – Simple yet effective changes to improve overall well-being
[44:40] Final Thoughts – Key takeaways from Dr. Brysch’s research
[47:12] Closing Remarks – Where to learn more and how to stay connected
Links & Resources:
Connect with Dr. Wolfgang via his website hereIf 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 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.
Episode Highlights:[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 WellLinks & Resources:
Connect with Ellen on Instagram hereIf 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.
Episode Highlights:[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 WellLinks & Resources:
Connect with Emma on Instagram hereIf 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.
Episode Highlights:[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 BalanceLinks & Resources:
Connect with Catriona on Instagram hereIf 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.
Episode Highlights[00:00] – Welcome to The Kate Hamilton Health Podcast
[00:13] – Meet Mary Jo: Nutritionist & PCOS Specialist
[02:12] – Mary Jo’s Personal PCOS Journey & Insights
[04:16] – Understanding PCOS: Symptoms, Causes & Diagnosis
[09:48] – PCOS Myths Busted: Carbs, Birth Control & More
[12:59] – Navigating PCOS Treatment Options
[20:10] – Diet & Lifestyle Hacks for Managing PCOS Naturally
[26:52] – Protein Sources Beyond Powders & Choosing the Right One
[29:20] – How Much Protein Do Women Actually Need?
[32:11] – Gut Health & PCOS: The Overlooked Connection
[36:56] – The Power of Probiotics for Gut & Hormone Balance
[44:35] – PCOS & Fertility: Separating Fact from Fiction
[49:56] – Final Thoughts & Where to Find Mary JoLinks & Resources:
Connect with Mary Jo on Instagram hereIf 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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DisclaimerThis 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.
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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.
Episode Highlights[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.
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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.
Episode Highlights:[00:00] Welcome to the Kate Hamilton Health Podcast
[00:12] Introducing Orla Foster: Coach and Therapist
[00:36] What are Toxic Relationships? Signs to Look For
[02:20] Orla’s Journey: Healing and Rebuilding After Toxic Relationships
[03:43] The Power of Rapid Transformational Therapy (RTT)
[07:19] Unpacking the Complexities of Toxic Relationships
[10:45] Rebuilding Self-Worth and Setting Boundaries
[21:44] How Cultural Norms Impact Relationship Dynamics
[28:17] Deep Dive into Rapid Transformational Therapy
[34:05] Toxic Relationships: Recognizing the Patterns
[35:50] Why Self-Worth is the Cornerstone of Healing
[36:30] Dealing with Online Negativity and Emotional Triggers
[38:34] Confidence, Journaling, and Building Resilience
[45:18] The Benefits of Journaling for Healing
[48:32] Social Media, Community, and Finding Support
[49:50] Practical Resources for Personal Growth and Recovery
[53:01] Final Thoughts: Hope, Healing, and EmpowermentLinks & Resources:
Connect with Orla Foster on Instagram hereIf 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.
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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!
Episode Highlights:[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 hereIf 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.
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
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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.
Episode Highlights:[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 StephanieLinks & Resources:
Connect with Stephanie Miller on Instagram hereIf 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 ActionLinks & Resources:
Connect with Tanya Chouhan on Instagram hereIf 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.
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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!
Episode Highlights[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 authenticityLinks & Resources:
Connect with Sarah Woulfe on Instagram hereIf 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 thrilled to sit down with ultra-marathon runner and experienced coach, Claire Dunn.
With over 20 years of running expertise under her belt, Claire brings a wealth of knowledge to the table, sharing practical advice for runners of all levels. From beginner-friendly tips to advanced endurance strategies, we dive into everything you need to know about running smarter, staying consistent, and finding joy in the journey.
Claire and I talk about the mindset shifts that keep runners motivated, how to overcome common challenges, and why celebrating small wins can make a huge difference. We also explore her unique approach to nutrition for long-distance runners and the importance of tailoring your training to your personal goals.
Whether you’re just starting out, looking to avoid common pitfalls, or ready to tackle your first ultra, this episode is packed with actionable advice, personal stories, and inspiration to help you take your running to the next level.
Episode Highlights[0:00] - Welcome to the podcast!
[0:12] - Meet Claire Dunn: Running coach, ultra marathoner, and endurance expert.
[1:07] - Beginner running tips: How to get started and avoid common mistakes.
[2:06] - Managing mindset: Staying motivated and embracing challenges.
[5:12] - Overcoming beginner struggles and sticking with it.
[10:21] - Why consistency matters more than perfection.
[12:08] - Setting realistic goals for growth and progress.
[18:33] - Exploring different running styles and finding what works for you.
[24:28] - Behind the scenes of Claire’s ultra-marathon experiences.
[28:07] - Building mental resilience: Hallucinations, fears, and pushing through barriers.
[35:21] - Why strength training is essential for every runner.
[40:16] - Nutrition tips for long-distance running: Fueling for success.
[47:17] - Striking the balance between weight loss and peak performance.
[51:47] - Defining health holistically: What does it really mean?Links & Resources:
Connect with Claire Dunn on Instagram hereIf 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.
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
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In this solo episode of the Kate Hamilton Health Podcast, I chat all things Christmas and managing Christmas!
I share actionable strategies for maintaining your health and fitness progress throughout the festive season without sacrificing enjoyment!
As Christmas approaches, it’s easy to feel overwhelmed, but in this episode, I explain that you CAN stay in control throughout December and how to avoid the all-or-nothing mindset and stay on track with your goals!
I also share tips for setting boundaries during holiday events to stay aligned with your goals.
Key Topics Discussed in This Episode: Why do drinking water, getting enough protein, and eating veggies still matter during the holidays? How to keep your energy up and feel good, even when things get busy. Two simple ways to handle calorie intake at holiday events without overthinking it. How to stay on track with your health goals while making the most of family time and holiday fun.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.
Music by LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo1
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In this episode of the Kate Hamilton Health Podcast, I sit down with Karen Murphy, an online coach helping women over 40 redefine their health and fitness journeys.
Karen shares how personal tragedy inspired her shift from a high-pressure corporate career to building a purpose-driven life centered around wellness. We dive deep into the challenges - and rewards - of prioritising mental and metabolic health, building sustainable habits, and embracing resistance training as we age.
Karen’s story is filled with resilience and practical wisdom. Whether you’re navigating grief, reevaluating your priorities, or just starting your health journey, this episode is packed with actionable advice and heartfelt encouragement.
Listener Note: This episode includes a discussion of infant loss, which some listeners may find sensitive or triggering.
Key Questions Discussed in This Episode: What inspired Karen to pursue a career in health and fitness after personal loss? How can women over 40 balance health, family, and demanding careers? Why is resistance training particularly beneficial for women as they age? How do sugar and alcohol affect our overall health, and how can we manage their impact? What role do sleep and stress management play in achieving wellness goals? How can you build consistent, healthy habits without striving for perfection? What strategies help women navigate perimenopause and menopause with confidence? How do you define your “why” and use it to drive lasting change in your life?Links & Resources:
Connect with Karen Murphy on Instagram hereIf 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.
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
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