Kate Hamilton Health Podcast

Can I be honest with you? Most of us already know what we should be doing. The information isn't the problem. So why is it still so hard?That's what I'm digging into this week — and I think it's one of the most important conversations we can have on your health journey.Sustainable change isn't about finding the perfect plan. It's about mindset. Because no matter how good your programme is, motivation will dip, life will get in the way, and ordinary Tuesday evenings will test you. That's where most people fall down — not because they're lazy, but because they haven't got a strong enough anchor.That anchor is your why.In this episode, I walk you through four strategies to uncover yours, guide you through the Five Whys journaling exercise with a worked example, and share the research behind why a values-rooted why beats motivation every single time.This one is close to my heart. I hope it lands for you 💜In this episode: 00:00 Welcome and Topic 00:42 Why Mindset Drives Lasting Change 02:31 Why Diets and Plans Keep Failing 04:25 The Power of a Strong Why 08:28 Motivation vs. Your Why 10:06 Journaling to Discover Your Why 11:03 Four Strategies to Uncover Your Why 13:46 The Five Whys Exercise 15:41 How to Live Your Why Every Day 17:22 Allowing Your Why to Evolve 19:24 The Science Behind Purpose 21:12 Wrap Up and Next StepsLinks & 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

If you've ever finished a workout and thought "right, I've earned that treat" — this episode is going to shift your perspective.Today I'm breaking down energy balance in a way that actually makes sense. Calories are just a unit of energy — not a dieting tool — and understanding how your body burns them is one of the most empowering things you can do for your health.We cover the four components of calories out: your Basal Metabolic Rate (60–75% of your daily burn — this is why building muscle matters), the Thermic Effect of Food (protein costs the most to digest, ultra-processed food barely anything), exercise activity (only 5–10% for most people — so please stop trying to burn off your food), and NEAT — all the movement you do outside the gym.NEAT can vary by up to 2,000 calories per day between people. That's your real secret weapon. I share 10 practical ways to increase it, and why daily walking plus 2–4 resistance sessions a week is the sweet spot for most women.Timestamps: 00:00 Welcome and Overview 00:57 Energy Balance Basics 01:47 What Drives Calories In 02:37 Calories Out Explained 03:23 Basal Metabolic Rate 04:30 Build Muscle, Boost BMR 05:12 Thermic Effect of Food 09:57 Exercise Calorie Myth 12:52 NEAT — Your Secret Weapon 14:57 Daily Walking Wins 17:06 10 Easy NEAT Boosts 21:29 Key Takeaways and Next Steps 23:55 Wrap Up and CoachingLinks & 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

If you've ever felt like you just don't have enough time to eat well, move more, or stay consistent — this episode is for you. In this solo episode, I'm sharing why organisation isn't something you either have or don't have; it's a skill, and it's one of the most powerful tools you can build when it comes to sustainable fat loss.The truth is, we're all busy. But the women who see results aren't the ones with more time — they're the ones who plan. I walk you through exactly how I recommend scheduling your health non-negotiables — steps, workouts, meal planning, grocery shopping, calorie tracking, and reflection — like appointments you simply don't cancel on yourself.I also dive into meal planning in a way that actually works for real life: matching your dinner choices to your energy levels (think tray bakes, slow cooker meals, and batch-cooked proteins on the hectic days), using quieter days for new recipes or prep, and building a weekly rhythm that reduces decision fatigue and saves you money.And if you're not pre-logging your calories the night before? This episode will convince you to start. I explain why planning your food ahead — with a bit of habit stacking and a well-placed alarm — is one of the simplest ways to hit your protein targets, reduce impulsive eating, and make food decisions from a calm, grounded place rather than a hungry, reactive one.Organisation isn't glamorous, but it works. Let's get into it.In this episode: 00:00 Organisation for Fat Loss 00:56 Why Life Feels Too Busy 01:48 Schedule Yourself In 03:13 Weekly Health Essentials 04:06 Protect Your Appointments 04:56 Meal Planning Basics 05:43 Busy Day Dinner Ideas 08:44 Weekly Planning Ritual 10:58 Shop Smart and Repeat 13:19 Zero Waste Grocery Wins 14:20 Pre-Log Your Calories Daily 16:16 Protein vs Calories — Solved 17:07 Why Planning Works 19:45 Wrap Up and Next StepsLinks & 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

If you've been doing all the "right" things — eating well, staying active — but still feel like something's missing, this episode is for you. Strength training is one of the most powerful (and most underrated) tools women have for sustainable fat loss, a stronger body, and feeling incredible as we age. And yet it's the thing so many of us are still not doing.In this episode, I'm breaking down exactly why lifting weights needs to be part of your life — not just for how you look, but for how you feel, how you move, and how you age.Here's what we cover:From the age of 30, women lose 3–8% of muscle mass per decade — and that muscle is typically replaced by body fat. But here's the good news: resistance training can preserve and build muscle at any age. We're talking improved metabolism, stronger bones, protected joints, better balance, and the kind of functional strength that keeps you independent and thriving well into later life.I also share the research — including a study showing a 7.7% increase in resting metabolic rate after just 16 weeks of strength training in adults aged 50–65, and a 33% reduction in depressive symptoms across multiple trials. This stuff works, and the science backs it up.I'll also give you a simple, realistic weekly framework — daily walking plus 2–3 strength sessions with good form, progressive overload, and consistency — because that's all it takes to start seeing real results.If you've been on the fence about lifting, this episode will change your mind. Episode Timestamps:00:00 — Welcome & why lifting matters more than you think 01:32 — Muscle loss, fat gain & what's really happening in your body 03:09 — The key benefits of strength training for women 04:54 — Real life strength stories 06:23 — Joints, chronic health & the brain-body connection 09:16 — The science-backed results you need to hear 11:34 — A simple weekly plan that actually works 13:37 — Form first — why technique is everything 15:47 — Time under tension explained 18:54 — Progressive overload basics 22:35 — Finding your style & staying consistent 25:12 — Final push & how NourisHer Coaching can helpLinks & 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

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 Theme00:37 Perspective Shapes Success01:52 Arnold Story Lesson03:13 Viktor Frankl Mindset05:47 All or Nothing Trap06:39 Diet Cycle Example07:57 Health as Experiment10:10 Reflect and Journal12:24 Failing Leads Forward14:36 Curiosity Over Criticism16:20 Measure Backward Wins20:46 Win or Learn Examples23:26 Wrap Up and CoachingLinks & 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

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 Shift01:43 Reason #1: Body Recomposition (Lose Fat, Gain Muscle)03:49 Reason #2: Water Retention—Salt, Stress, Cycle & Menopause07:18 Creatine & Medications: More Scale Noise (Not Fat Gain)11:17 The Scale Weighs Everything—So Track More Than Weight12:07 Better Progress Metrics: Measurements, Photos & the Jeans Challenge16:19 Non-Scale Wins: Energy, Strength, Fitness & Health Markers19:56 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

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 Deficit00:55 Understanding Calorie Deficit01:49 Calories In vs. Calories Out06:11 Tracking Calories: Methods and Tools19:47 Hand Portion Method Explained25:19 Conclusion and Coaching ServicesLinks & 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 hereIf you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.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

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 everywhereEPISODE HIGHLIGHTS:00:00: Introduction to the podcast and Nouran Khaled01:50: Nouran’s mission to empower confident movement02:40: Fear, injury myths, and why people avoid exercise04:12: What really helps back pain06:37: Understanding the hinge movement12:43: Why strength training becomes more important as you age14:42: Fitting exercise into a busy life17:27: Mental health and movement20:06: How to start small and stay consistent25:10: Muscle soreness vs injury33:27: Why commitment matters in physiotherapy34:05: Breaking cycles with Nourish Her coaching37:55: Self-care, burnout and balance42:06: Impatience and progress48:53: Hyrox marathons & fitness trends56:11: Quick fire questions57:57: Final thoughts & where to find NouranLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Nour on Instagram here Visit the Belvedere Clinic 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.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

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 betterEPISODE HIGHLIGHTS:00:00: Introduction & why this conversation matters02:13: Meet Kathryn Stewart & her mission03:00: Kathryn personal experience with losing her period05:10: What is Hypothalamic Amenorrhea (HA)?06:36: How food, exercise & “invisible stress” affect the cycle11:45: Hormones, misdiagnosis & why HA is often missed24:08: Long-term health consequences of missing periods27:06: Bone health, calcium & estrogen’s role32:48: Kathryn’s clinic approach to period recovery34:56: Breakfast, snacks & under-fueling patterns35:28: Fueling exercise without giving up movement37:26: Why fasting often backfires for hormonal health39:30: Eating more: fear, bloating & the “speed bump” phase42:59: Balancing carbs, fats & protein properly45:38: Planning meals for busy schedules49:13: Mindset, mental health & rebuilding trust with food54:00: Individualised exercise adjustments56:26: Quickfire questions58:49: Final thoughts & where to find KathrynLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Kathryn on Instagram here Visit Kathryn’s 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.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

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 struggles00:21: Welcome to the podcast00:31: Meet Nathan Joseph01:07: Nathan’s mental health journey02:19: The turning point03:40: From recruitment to fitness coaching04:13: Social media and mental health09:36: Journaling and self-improvement21:05: Training for appearance vs health24:35: Running and strength training28:01: The importance of walking30:08: Consistency in training30:16: Perfection vs real life30:56: Handling setbacks32:35: Long-term health goals34:11: Balancing routine and relaxation40:55: Alcohol and mental health48:40: Quick fire questions52:19: Closing thoughtsLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Nathan 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

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.In this episode, we cover: 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 perfectionEPISODE HIGHLIGHTS:00:00: Introduction to the episode and Orla’s work02:46: Orla’s personal journey into women’s health05:57: Chronic stress and how it impacts the body11:44: Hormonal changes and stress management16:28: Burnout and nervous system regulation23:22: Somatic therapy and emotional healing30:52: The role of relationships and emotional safety32:05: Understanding somatic healing32:34: Movement, emotions, and dispersing stress45:19: Gut health and overall wellbeing53:56: Quickfire round55:44: Final thoughts and takeawaysLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Órla 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

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 overwhelmEPISODE HIGHLIGHTS:00:00: Introduction: what conscious creation really means00:22: Meeting Matt Cook02:37: From corporate life to conscious living05:32: A personal turning point and deep intuition08:31: Energy, frequency & awareness (without the fluff)11:35: Ego, identity, and the role of the “I”19:49: Manifestation: science, spirituality, and reality32:33: Practical ways to slow the mind33:31: Kinetic meditation & visualisation36:26: Journaling, grounding, and everyday practices38:10: Learning to trust yourself46:59: Balancing gratitude with goals51:22: Authenticity and sustainable manifestation01:00:22: Final reflectionsLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Matt 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

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 Hussey01:10 Miriam's Mission and Philosophy02:37 The Importance of Pressing Pause04:43 Navigating Social Media and Overwhelm05:52 The Power of Slowing Down08:28 Connecting with Your True Self14:55 Body, Mind, and Soul Connection16:34 Movement as Medicine20:41 The Role of Breath and Meditation26:54 Practical Tips for Daily Mindfulness33:15 The Importance of Rest and Recovery34:06 Lightness, Love, and Laughter35:09 Nourishment and Connection35:45 Engagement and Emotional Release36:28 Balancing Work and Health39:05 The Power of Small Changes39:44 Embracing Imperfection48:29 Understanding Core Beliefs55:12 Aligning Values with Lifestyle01:00:24 Final Thoughts and ResourcesLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Connect with Miriam on Instagram here Learn more about Soul Space 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

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 Episode00:51 Meet the Founders of Herology01:07 The Mission Behind Herology01:39 The Biggest Challenges in Women’s Health02:26 Navigating the Supplement Industry03:18 Why Ingredient Quality Matters03:54 Real Experiences & Testimonials04:41 How Supplements Support Women’s Health06:15 Multivitamins, Bioavailability & Absorption07:43 Diet, Hormones & Metabolic Health09:04 The Benefits of Herology’s Formulations09:56 The Science Behind Women-Focused Supplements12:24 Stress, Anxiety & Supportive Nutrients16:22 Lifestyle Changes That Support Supplementation20:27 Alcohol, Caffeine & Hormonal Health29:59 Discovering Zen & Balance30:17 Sleep, Stress & Holistic Support30:44 Community Feedback & Results33:52 Collagen, Skin & Healthy Ageing36:38 The Power of Community in Women’s Health44:01 Quick-Fire Questions52:20 Final ThoughtsLinks & Resources: Connect with me on Instagram here Learn more about KHH coaching here Learn more about Herology 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

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 deeperLinks & 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 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

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 lifeLinks & 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 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