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The Kate Hamilton Podcast

Kate Hamilton

Conversations on health, business and becoming.

This podcast mirrors my own personal growth.

Fitness changed my life. It taught me discipline, helped me believe in myself, and quietly opened the door to the most exciting journey of personal development I never knew I was on.

I'm still deeply passionate about health and fitness — that part of me isn't going anywhere. But it's time to bring my love of business, personal development, and the inner work of becoming to the forefront. Because the truth is, they were never separate. The woman who shows up for her training is the same woman who builds the business, leads the family, and learns to come home to herself.

Each week, I'll share solo episodes drawn from my qualifications, my coaching experience, and my own lived journey — alongside conversations with guests who've shaped how I think, train, work, and live.

This is a space for the woman who's done chasing the next version of herself and ready to start connecting with who she already is.

Stop chasing. Start connecting.

New episodes weekly. Hosted by Kate Hamilton — former primary school teacher, mother of three, fitness & nutrition coach, health coach, business queen and founder of NourisHer and LeadHer.

Subscribe so you don't miss a new episode. And if today's conversation landed, come find me on Instagram @katehamiltonhealth — I'd love to hear what resonated.

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  • 23 episodes
  • weekly
  • Avg 45 min
  • English

Episodes 23

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  • Tuesday · 1 hr 13 min

    #179 - Food Freedom, Fake Five-Year Plans & Men's Mental Health with Jim Ryan

    What happens when a primary school teacher swaps the classroom for the gym floor? This week I'm joined by Jim Ryan, a Dublin-based online fitness coach (originally from Tipperary) who helps his clients lose fat sustainably — without giving up the foods they love or drowning in guilt every time they eat something "off plan." Jim opens up about his own career leap from teaching to coaching, and how training became a lifeline for him through a breakup and a genuinely tough mental health period. We talk about the masks people wear to hide what they're actually going through, and why that destructive inner voice — the one telling you you've "failed" — needs to be challenged rather than obeyed. We also get into goal setting: why Jim is sceptical of rigid five-year plans, and why having direction matters more than gripping tightly to a specific number on the scale or a specific date. Plus — men's mental health, vulnerability, and why learning to actually say what you need (to a partner, a friend, anyone) changes everything. Timestamps: 01:56 – Meet Jim Ryan 02:39 – Teacher to Coach Shift 05:25 – Breakup and Gym Lifeline 07:20 – Masking and Empathy 09:19 – Uncertainty and Career Leaps 14:34 – Five Year Plans Debate 16:25 – Direction and Milestones 18:57 – Confidence and Food Freedom 22:13 – Men vs Women Mindset 24:39 – Realistic Expectations Wins 26:54 – Bodybuilding Values Tradeoffs 33:19 – Hyrox Body Myth 36:03 – Training vs Diet Reality 36:50 – Strength Plus Cardio 37:12 – Pick One Main Goal 38:32 – Chasing All Goals 40:46 – Intrinsic Motivation Check 43:29 – Food Relationship History 50:07 – Men And Vulnerability 53:54 – Fitness Through Breakups 59:31 – Communicate What You Need 01:04:01 – Awareness And Values 01:09:56 – Health Definition And Wrap Links & Resources: Instagram - Jim Ryan here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • September 1 · 59 min

    #178 - Strong Is the New Skinny: Roisin Greene on Confidence, Accessibility, and Starting Small

    In this episode, I sit down with Roisin Greene, multi-award-winning owner of RG Fitness and Pilates in Trim, Co. Meath, for a conversation about confidence, self-belief, strength, and making movement accessible to every body and ability. Roisin shares her journey from leisure centre manager to founder — starting with just two classes a week and growing, within two years, to around 25 weekly classes, two staff members, two industry awards, and her own podcast. Her wheelchair-accessible studio now runs everything from spin and rebounder to step aerobics, Pilates, and chair-based classes, built around one core idea: fitness should have no barriers and no judgment. This episode gets personal too — Roisin opens up about her father's experience with Parkinson's and a client living with Alzheimer's, and how movement, connection, and a bit of fun have made a real difference for both. She digs into body image, the "Strong is the New Skinny" mindset, motherhood, and why starting small — without judgment — is often the bravest first step. She also shares an exciting first look at her upcoming online platform, designed to bring accessible classes to even more people, including older adults and those living with disabilities. Timestamps: 00:00 Welcome and guest intro 01:18 Full circle connection 02:08 Meet Roisin and studio vibe 03:08 From manager to founder 04:26 Making fitness fun 06:18 No judgment culture 07:16 Accessible chair classes 08:35 Dad and Veronica stories 14:02 Fitness beyond aesthetics 18:25 Loneliness and connection 22:28 Playfulness in classes 27:20 Motherhood and body image 30:46 Stronger Not Smaller 31:34 Body Fat And Health 32:59 Confidence And Self Image 35:04 Rehab And Starting Small 37:15 Inner Voices And Gratitude 39:44 Comparison And Growth 44:59 Self Belief Through Action 49:48 Online Classes Announcement 52:59 Fitness For Families And Elderly 55:27 Final Takeaways And Wrap Up Links & Resources: Instagram - Roisin Greene here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • August 25 · 1 hr 6 min

    #177 - Training Through Pregnancy, Postpartum & Everything In Between with Lorna Dwyer

    In this episode, I sit down with Lorna Dwyer, a North Dublin pre- and postnatal coach and founder of Your Mama Strength, to talk about training through pregnancy and postpartum recovery. We cover the two extremes so many women fall into postpartum — doing nothing, or jumping back in too soon — and the pelvic floor symptoms that get brushed off as "normal," like leaking and heaviness. Lorna speaks about some long-standing myths (the heart-rate rule, "never lie on your back"), and shares what updated pregnancy exercise guidance actually says, from core breathing to birth prep to postpartum rebuild. We also get practical: C-section scar mobilisation, individualising your recovery, and how to actually fit movement into busy parenting life. Timestamps: 00:00 Meet Lorna Dwyer 01:16 Her Coaching Journey 04:37 Why Postnatal Support Matters 08:13 Running Leaks and Pelvic Floor 12:45 Training During Pregnancy 15:08 Core Breathing and Old Myths 17:25 Mobility for Birth Prep 27:13 Bracing and Lifting Postpartum30:40 Postpartum Rebuild Mindset 34:43 Early Postpartum Starter Plan 36:38 Early Postpartum Video Plan 38:17 Movement Helps Recovery 39:06 C-Section Safe Basics 41:34 Scaling Postnatal Classes 43:53 Older Pelvic Health Fixes 46:29 Squeezy App and Devices 47:30 Fitting Fitness Into Mom Life 53:32 Rehab Mindset and Motivation 57:11 Modeling Self-Care for Kids 01:03:48 Where to Find Lorna 01:05:39 Final Wrap and Links Links & Resources: Instagram - Lorna Dwyer here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • August 18 · 1 hr 13 min

    #176 - Coached by Swifty: Eating More, Lifting Heavy & Ditching Diet Culture with Vicky Swift

    This week I'm joined by Vicky Swift, founder of Coached by Swifty, and we're getting into all the things — eating more (not less), why "smaller and skinnier" isn't the goal, and how to finally step away from diet culture for good. Vicky opens up about her own turning point after post-pregnancy weight gain, and how that experience shaped everything she now teaches her clients. We talk about the language of diet culture — "cheat meals," "detox," "shred" — and why words like that quietly wreck your relationship with food and your self-belief long before you notice it happening. We get into the real mechanics of sustainable fat loss: phased dieting, calorie deficits followed by maintenance blocks, tracking for awareness rather than restriction, and why strength training does so much more than change your body — it changes how you show up in every other part of your life too. Vicky also shares the honest, unfiltered story of building her coaching business — parenting through the early grind, her dad's cancer diagnosis, and the reality of trying to balance business, home, and health as a woman. We talk about what it means to model healthy habits for your kids, and why waiting for the "right time" to start is the biggest trap of all. If you needed a reminder to eat more, lift heavier, and build real confidence — this episode is it. Timestamps: 00:00 Meet Vicky Swift 02:49 Vicky's Story 04:02 Diet Culture Roots 06:11 Social Media vs Magazines 13:11 Crash Diet Myths 15:44 Slow and Steady Wins 18:21 Deficit and Maintenance Phases 24:09 Mindset and Habit Awareness 28:03 Strong Not Skinny 31:59 Confidence Beyond Fitness 35:04 Find Your Inner Fire 37:40 Job Loss to New Path 38:44 Lockdown Workouts Spark 39:34 Launching PT Business Fast 41:12 Burnout and Going All In 43:28 From In Person to Online 46:09 Laptop Life Reality Check 47:49 Dad's Cancer Wake Up 51:00 Women and Work Life Balance 56:47 Kids Learn by Watching 01:05:38 Stop Waiting Start Now 01:07:51 Mission and Meaning of Health 01:11:30 Where to Find Vicky Links & Resources: Instagram - Vicky Swift here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • August 4 · 1 hr 8 min

    #175 - From Gym Floor to AI-Powered Growth: Johnny Morrison on Content, Authenticity & Building Smarter Systems

    Johnny Morrison and I go way back — we were personal trainers together before either of us had a clue what we were building. In this one we get into it: growth that doesn't look how you think it will, ditching "should" thinking, and why staying present beats chasing a highlight reel. Johnny's built two businesses — online coaching, and helping experts grow on social with systems and AI. He's blunt about where AI is heading: deepfakes, misinformation, and lazy automation are eroding trust, and the coaches who win are the ones who stay real and think critically instead of outsourcing their brain to a bot. We break down what actually works in content: leading with WIIFM instead of making every post about you, not polarizing the people you actually want to work with (yes, that means dropping the GLP-1 shaming and the "we all have 24 hours" nonsense), and why your pinned post should work like a mini-website. Johnny also walks through his 70/15/15 content split — awareness, nurture, conversion — why unstrategic "challenges" burn people out for nothing, and why you need to signal demand before you launch instead of guessing. Oh, and why competing on price is a losing game. Timestamps: 00:00 Intro 01:13 Full Circle Gym Days 03:25 Measuring Backwards Mindset 06:06 Staying Present 07:46 Early Hustles and Joy 11:19 Social Media Growth Setup 14:05 Gear Myths and Basics 16:06 AI Deepfakes and Trust 19:57 Authenticity vs Automation 23:47 Bell Curve Strategy 25:16 WIIFM 28:40 Audience Fit 30:53 Common Enemy Branding 32:12 GLP-1 Shaming 35:23 Lifestyle Content 36:21 Busy Parent Coaching 39:54 TOFU MOFU BOFU 41:50 Challenges & Burnout 45:42 Pinned Posts 46:42 Content Mix 50:13 Signaling Offers 52:36 Pricing & Commitment 56:04 AI & Ozempic 58:01 Underpricing 01:00:51 Prep Culture Risks 01:02:36 Women Lifting Weights 01:06:15 Wrap Up, Links and Takeaways Links & Resources: Instagram - Johnny Morrison here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with my Kate Hamilton Business Instagram here Connect with Kate Hamilton Business Facebook here Connect with my Kate Hamilton Health Instagram here Connect with Kate Hamilton Health Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • July 21 · 59 min

    #174 - Nervous System Regulation, AI & Working With Your Cycle with Orla O'Flaherty

    Orla O'Flaherty is back! This time we're getting personal — nervous system regulation, hormones, and how to manage stress while you're building a business (because let's be honest, that stress is real). We talk about why slow, steady reputation-building beats chasing follower counts, why networking still matters, and where AI genuinely helps with the practical stuff — but where it can also keep you stuck in your head and make loneliness worse if you start using it as your therapist. Orla walks through her somatic tools — "anchors," full-body yes/no signals, and why feeling and releasing uncomfortable emotions (anger especially) beats bypassing them every time. We get into the link between anxiety and control/safety, why awareness has to come with embodiment, and then into the cycle stuff — the cortisol-progesterone relationship, how blood sugar regulation supports your stress levels, appetite, and workplace realities. And why compassion, not shame, is what actually changes behaviour. Timestamps: 00:00 Podcast Intro Orla Returns 01:03 Being Searchable Slow Growth 03:24 Quality Followers Real Business 05:18 Redefining Businesswoman Mindset 06:51 AI Versus Human Connection 14:13 Anchors Stop Chasing 16:30 Manifestation Want Versus Need 20:42 Hypervigilance And Emotions 22:07 Anger Suppression Release 25:59 Anxiety Control And Safety 27:28 Childhood Wiring and Change 28:04 Awareness Before Bodywork 28:57 AI as Somatic Mirror 30:34 Spiritual Bypass and Fitness 32:42 Full Body Yes and No 34:42 Boredom and Routine Tension 36:50 Cyclical Structure for Women 39:28 Cycle Myths and Hormone Phases 45:10 Cortisol Blood Sugar Link 49:45 Food Basics Under Stress 52:46 Support Without Shame 55:43 Dismantling Inner Shame Links & Resources: Instagram - Orla O’Flaherty here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • July 14 · 1 hr 6 min

    #173 - Social Health: The Missing Piece of Fitness, with Karl O'Rourke

    I sat down with Karl O'Rourke — the Uneducated PT — for round two, and this one went somewhere I didn't expect. We talk about what happens when you chase followers, metrics, and "success" and it still leaves you empty. Karl gets real about walking away from a gym and online coaching business that looked good on paper, because the growth didn't match how he felt — and how that chase quietly cost him relationships and the things that used to ground him, like football. We get into audience capture, performative living, and "transitional loneliness" — the disconnect that comes with remote work, screens, and modern life — plus what it's doing to teenagers' mental health. And we get practical: why community-based training is having a moment, why the Harvard adult development study proves relationships (not achievements) predict how long and well we live, and why coaching businesses need to double down on human connection as AI takes over the information side. If you've ever felt busy, "successful," and still strangely disconnected — this one's for you. Timestamps: 00:00 Meet Karl O'Rourke 02:15 Podcasting Without Perfection 03:56 Practice Builds Authenticity 06:56 Audience Capture Trap 10:47 Chasing Numbers Emptiness 14:38 From Avatar to Real Life 17:20 Transitional Loneliness Explained 20:25 Always Switched On 25:08 Boundaries for Teens 26:52 Community Fitness Solution 31:12 Quality Over Quantity 33:04 Building Social Health Business 34:18 AI and Human Connection 34:32 Weekly Group Call Magic 34:48 AI Proof Coaching 36:05 In Person Meetups Matter 37:07 Connection Drives Retention 39:38 Mentorship And Friendship 41:41 Transitional Loneliness 45:15 Build Spaces For People 49:07 Balancing Purpose And Profit 54:01 Presence And Time Passing 56:31 Harvard Study On Happiness 01:00:20 Hustle Culture Reality Check 01:03:01 Grounded And Ambitious 01:05:25 Final Takeaway Connection Links & Resources: Instagram - Karl O’Rourke here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • July 6 · 1 hr 1 min

    #172 - Building a Business, Manifesting, and Motherhood: Yvonne Tchrakian on Confidence, Authenticity, and Handling Online Negativity

    Part two with Yvonne Tchrakian is all about the business side — building something of your own while raising a family, staying true to yourself online, and tuning out the noise. Yvonne shares where her confidence comes from (her Irish parents' work ethic, a childhood in sport, being told big things were possible), why she's resisted "automate everything" advice in favour of keeping community and accountability at the heart of her 21-day manifestation challenge, and how she handles online negativity while staying authentic rather than playing the comparison game. Her journey — from law firms to a high-level in-house role, to creating gratitude and manifestation products after losing her baby, to going full-time in business after redundancy — is proof that purpose can come from the hardest places. We close on consistency over perfection, spending money early in business, and why sleep matters more than hustle. Catch part one first if you haven't already — this one builds on it. Timestamps: 00:00 Welcome and guest intro 01:44 Early years and work ethic 04:32 Sport discipline and big dreams 07:20 Authenticity over business blueprints 10:08 Community vs digital products 12:38 Handling social media hate 18:19 Boundaries and staying authentic 23:23 Not for everyone mindset 28:08 Building a positive online community 29:15 No shade content and competition 31:05 Compete With Yourself 31:44 Stop Spending Early 32:36 Real Beats Perfect 35:43 Consistency Over Perfection 36:41 Slow Social Growth 38:36 Lawyer To Manifesting 41:03 Gratitude Through Grief 42:56 Redundancy And Pivot 48:50 Mom Guilt And Freedom 56:16 Sleep Over Hustle 59:37 January Challenge Wrap Links & Resources: Instagram - Yvonne Tchrakian here Apply for LeadHer business mentorship here Apply for NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • June 30 · 45 min

    #171 - Women in Business: Identity Shifts, Self-Belief & Imposter Syndrome

    Women aren't underrepresented in business because we're not capable — it's what we've been taught about who gets to take up space. In this solo episode, I dig into why so few women start, run, and lead businesses, and why so many of us hold ourselves back before anyone else gets the chance to. I share the stats (Irish and global) on female founders, CEOs, school leadership, and VC funding — and why it's cultural, not a capability problem. I get into the identity shift nobody warns you about: going from employee (fit in, wait to be picked) to entrepreneur (stand out, pick yourself). We cover the loss of security, getting comfortable with uncertainty, who to share your goals with, manifestation, identity-based habits, calm decisions over emotional reactions, delegating at home and in business, connection over productivity, and why imposter syndrome getting louder is proof you're levelling up. I finish with journaling prompts — and if this lights something up in you, it's exactly the work we do inside LeadHer. Have a listen, then go do the thing. Chapters: 00:00 Women in Business Today 01:00 The Stats and Reality 02:55 Cultural Roots and Upbringing 08:22 Lessons from Men in Business 11:58 Employee to Entrepreneur Shift 14:33 Security Risk and Going All In 20:53 Manifestation and Identity Habits 24:59 Calm Decisions and Problem Solving 29:43 Delegation and Having It All 34:55 Imposter Syndrome Gets Louder 36:23 Stop Hiding Start Sharing 42:52 Recap Journaling and Next Steps Links & Resources: Apply for LeadHer mentorship here Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ / @freemusicpromo

  • June 23 · 1 hr 11 min

    #170 - Brian Keane on Building a Business That Doesn't Own You and Scaling Without Selling Your Soul

    Brian Keane isn't just my mentor — he's the guy who built an online fitness empire before "online fitness empire" was even a category. Four-time bestselling author, podcaster, business coach, and someone who's actually walked the path most people just talk about. In this episode we go deep on the stuff nobody puts on a highlight reel: how growing up shaped his relationship with money, confidence, and proving himself. How he went from teaching to building a fitness business using nothing but video and Snapchat — before either platform was a "strategy." And how audience-led offers like GAIN Body got built in real time, not from a boardroom. We also get into the part most coaches won't say out loud — money as a tool, not a personality trait. Scarcity mindsets. Lifestyle creep. The difference between ethical selling and pressure tactics. And what it actually costs — relationally, mentally — to scale a business without losing yourself in the process. Brian shares his SCALE framework, his book Scaling Your Story, and a free download you can grab here: https://briankeanefitness.com/get-scaling-your-story-book If you've ever felt the pull between ambition and freedom — this one's for you. Timestamps: 00:00 Welcome and Guest Intro 01:07 Why Brian Now 03:02 Free Book Download 03:52 Starting the Conversation 04:48 Family Values and Security 08:24 Sport and Proving Yourself 12:21 Confidence and Intuition 15:15 Teaching to Fitness Pivot 18:30 Early Social Media Strategy 22:15 Snapchat and Pre Selling 24:26 Kindness Over Numbers 26:40 Ethical Selling and Fit 30:22 Money Mindset Reality Check 34:57 Chasing the Dragon 36:58 Lifestyle Creep and Self Worth 37:57 Money Amplifies You 38:24 Scarcity To Tax Reality 39:22 Social Media Validation Trap 40:36 Freedom Without Fulfillment 42:13 Guilt And Business Pivot 45:43 Mentors Find Your Why 49:15 SCALE Framework Explained 52:42 Paranoia Versus Gratitude 53:47 Grounded Powerhouse Balance 55:39 Success Costs And Tradeoffs 01:05:40 Side Jobs To Buy Time 01:09:15 Book Plug And Wrap Up Links & Resources: Apply for LeadHer business mentorship here Learn more about NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo

  • June 8 · 37 min

    #169 - Your Body Is Your Most Important Business Asset: Health Habits for Female Entrepreneurs

    You can have the best business strategy in the world, but if your body is running on empty, none of it matters. In this solo episode, I'm talking about something I feel really strongly about — why your health is not separate from your success as a female entrepreneur. It is your success. Building a business is relentless. I describe it as running back-to-back marathons, and the women who do it sustainably are the ones who treat themselves like the athlete the job demands. The stats on female founder burnout, stress and anxiety are hard to ignore — and I think it's time we started scheduling our health with the same non-negotiable energy we bring to our businesses. In this episode I walk you through three areas that make the biggest difference — sleep, nutrition, and movement — and give you practical, realistic habits you can build in around a busy life. No perfectionism, no all-or-nothing. Just what actually works. I'm also sharing a free Female Entrepreneur Health Audit to help you see exactly where you're at right now — and I'd love for you to check out LeadHer, my mentorship programme for women building sustainable, profitable businesses. 00:00 Welcome and Purpose 01:32 Health as Success Foundation 04:20 Your Body Is the Asset 06:07 Female Founder Stress Stats 08:15 Function Connection Performance 09:43 Sleep Non-Negotiable 12:27 Sleep Strategy and Consistency 17:08 Nutrition for Steady Energy 23:08 Supplements and Health Audit 24:37 Movement That Supports Business 26:08 Training for High-Stress Women 34:40 Wrap Up and Next Steps Links & Resources: DOWNLOAD YOUR FREE FEMALE FOUNDER HEALTH AUDIT here Apply for LeadHer business mentorship here Learn more about NourisHer health & fitness coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • June 1 · 54 min

    #168 - Why I Renamed the Show — And My Journey from Teacher to NourisHer and LeadHer

    After 167 episodes, the Kate Hamilton Health Podcast has a new name — and in this solo episode, I'm telling you exactly why. This isn't just a rebrand. My world has expanded into personal development, business, and leadership, and I want this podcast to reflect that. So welcome to The Kate Hamilton Podcast. I also go right back to the beginning — the full story from qualifying as a primary school teacher in 2007, discovering fitness, finding clarity during COVID, completing my Precision Nutrition qualification, and eventually resigning my permanent teaching post to go all in on what is now NourisHer Coaching. I get into what actually moved the needle, and I introduce LeadHer — my business mentorship for women. Anti-hustle, application-only, and built for women who are ready to build something sustainable and profitable. This is a longer one, but I hope it gives you the full picture of where I've been, where I am, and where we're both headed. Links & Resources: Apply for LeadHer business mentorship here Learn more about NourisHer coaching here Subscribe to my weekly newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • May 25 · 27 min

    #167 - Why Eating Fat Won't Make You Fat: Healthy Fats, Hormones, and the Truth About Omega-3s

    Fat got demonised by diet culture for decades, and so many of us still carry that fear around — but eating fat won't make you fat. In this episode, I'm clearing up one of the biggest myths going and showing you why fat is an essential part of eating well, not the enemy. I get into why fat actually matters for sustainable fat loss, steady energy, and balanced hormones — and why going too low-fat can leave you tired, hungry, and dealing with hormonal symptoms you might not have connected to your plate. I'll walk you through the different types of fat (monounsaturated, polyunsaturated omega-3 and omega-6, saturated, and trans), and the six jobs your body relies on healthy fats to do, from absorbing your fat-soluble vitamins to building your hormones. Then we get practical: the fats worth prioritising (olive oil, avocado, oily fish, nuts, and seeds), how to fix your omega-3 to omega-6 balance, where saturated fat fits in, the trans fats to leave on the shelf, and roughly how much fat to aim for in a day. I've popped in some real meal examples too, so you can see exactly what this looks like on a plate. If you've been quietly afraid of fat, this one's for you. There is no wagon — just real food doing real work in your body. 00:00 Fat Myth Debunked 01:30 Why Fat Is Essential 02:20 What Fats Are Made Of 03:36 Six Jobs of Fat 07:24 Fats Keep You Full 09:23 Healthy Fats List 12:07 Omega Ratio Fix 16:37 Saturated Fat Guidelines 21:20 Trans Fats to Avoid 24:06 50g Fat Day Example 25:17 Key Takeaways Recap 26:48 Wrap Up and Coaching Links & Resources: Apply for LeadHer business mentorship here Learn more about NourisHer coaching here Subscribe to my weekly newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • May 18 · 29 min

    #166 - Sleep: The Foundation Habit Nobody Wants to Prioritise (But Should)

    Sleep is the habit most people know is important — but very few actually do anything about it. In this episode, I'm breaking down why your sleep is the foundation of fat loss, mood, willpower, and long-term health, and giving you a simple action plan you can start tonight. Whether you're a sleep-deprived mum, navigating perimenopause, or just stuck in a cycle of late nights and snooze buttons, this one's for you. (00:00) Why Sleep Matters (00:58) Sleep and Fat Loss (01:54) Sleep Deprivation Reality Check (04:23) Hunger Hormones Explained (05:38) Cravings and Brain Fog (07:33) Movement Sleep Cycle (09:49) Health Risks and Anxiety (11:47) How Much Sleep Needed (13:10) Consistent Wake Time (16:51) No Screens Before Bed (19:26) Wind Down Tools (21:42) Hydration, Caffeine & Alcohol (25:04) Optimise Your Sleep Environment (26:48) Your Sleep Action Plan (28:05) Wrap Up and Coaching Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • May 5 · 22 min

    #165 - The Truth About Carbs: Fuel, Fibre & How to Choose Better

    Carbs have had a seriously bad press — but the science tells a very different story. In this episode, I'm cutting through the noise and giving you the real facts about carbohydrates, why your body needs them, and how to choose the ones that actually work for you. I cover why carbs don't cause fat gain, why rapid weight loss on low-carb diets is mostly water (not fat), and why when calories and protein are matched, there's no meaningful fat-loss advantage to cutting carbs. I also break down the three types of carbs — sugars, starches, and fibre — explain why fruit sugar is nothing like sweets sugar, and get into why fibre is honestly one of the most underrated tools for your health. We're talking gut microbiome, blood sugar, satiety, heart health, and digestion. I'll give you the targets to aim for and how to build up gradually without the bloat. And we finish with simple, practical swaps — what to prioritise, what to limit, and how an 80/20 approach makes this genuinely sustainable. No fear, no restriction. Just the facts. Timestamps: 00:00 Intro 00:32 Do Carbs Cause Fat Gain? 00:54 Low-Carb & Water Weight 03:12 Carbs as Your Body's Preferred Fuel 04:27 The Three Types of Carbs 07:00 Whole vs Refined Carbs 10:37 Refined Carbs & Blood Sugar 12:44 Fibre & Gut Health 15:01 Fibre Targets & Digestion Tips 17:39 Best Carb Sources & Simple Swaps 18:59 The Benefits of Eating Better Carbs 21:03 Key Takeaways Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • April 27 · 35 min

    #164 - Win the Weekend: My 15 Tips to Stop Undoing Your Hard Work in Two Days

    If your Saturday and Sunday keep undoing the hard work you've put in Monday to Friday, this episode is for you. I'm re-recording my "Winning the Weekend" episode because so much has changed — particularly with AI — and I wanted to share a fresher, more practical perspective. Studies show people consume around 500 extra calories per day at the weekend — roughly 1,000 extra calories that can quietly bring you out of a deficit, leaving you feeling like you're trying so hard and getting nowhere. The good news? Winning the weekend doesn't mean restriction or skipping social occasions — just a little forward planning so you can actually relax and enjoy yourself. In this episode, I share my updated 15 practical tips for winning the weekend without sacrificing your social life — from banking calories and using AI to eat out with confidence, to drinking strategies, prep tips, and the one question to ask before every decision. Winning the weekend isn't about being perfect — it's about having a plan, being consistent, and enjoying your life without undoing your progress. 00:00 — Welcome & why winning the weekend matters 02:37 — Planning equals power 03:28 — Tip 1: Think weekly, not daily 07:34 — Tip 2: Plan ahead and do it now 08:32 — Tip 3: Pre-log the night before 11:09 — Tip 4: Check the menu in advance 12:21 — Tip 5: Use AI to guesstimate calories 15:24 — Tip 6: Dessert hack & the "safety Freddo" 17:42 — Tip 7: Plan and track your drinks 19:03 — Tip 8: Prep food for the day after 19:49 — Tip 9: Don't be an ostrich — track it 22:07 — Tip 10: Keep normal habits up to your occasion 23:29 — Tip 11: Bring prepped food on busy days 27:02 — Tip 12: Boost your steps and NEAT 28:08 — Tip 13: Weekly journaling and reflection 29:50 — Tip 14: Drop the guilt, choose intentionally 31:16 — Tip 15: The danger is in the dose 33:13 — Recap & final thoughts Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • April 20 · 49 min

    #163 - Protein 101: How Much You Actually Need, Where to Get It & the Myths to Ignore

    If there's one nutrient I wish every woman I coach would pay more attention to, it's protein. Most of you aren't getting nearly enough — and it shows up as constant hunger, energy dips, cravings, poor recovery, and stalled progress. In this episode, I break protein down properly — no fluff, just what you need to know. We cover why protein is a game-changer for women, especially in midlife: satiety, muscle building and preservation (huge if you're in a deficit or on a GLP-1), bone health, steadier blood sugar, and easier long-term weight maintenance. I'll explain how much you actually need, why 1.6 g/kg is where the real benefits kick in, and how to spread it across your meals using my go-to palm-portion method. We also get into the best sources, my honest take on powders, bars, and all the "high protein" marketing, plus timing and whether you can have too much. Grab a cuppa and settle in. 00:00 Protein Episode Kickoff 00:49 Why Most Eat Too Little 02:20 Protein Benefits Breakdown 03:25 Muscle Loss And Aging 06:35 Metabolism And Heart Health 08:27 Fat Loss Study Proof 11:41 Daily Protein Targets 14:17 Hand Portion Shortcut 16:15 Best Protein Food Sources 22:40 Supplements And Powders 24:44 Animal Vs Plant Facts 25:30 Balanced Diet Philosophy 26:32 Plant Based Protein Basics 28:29 Vegetarian Meal Strategy 29:30 Protein Product Marketing 31:08 Skip Protein Snacks 32:13 Protein Bars And Treats 35:58 How Much Is Too Much 37:51 Digestive And Energy Risks 41:24 Protein Timing And Meals 45:40 Recap And Next Steps Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • April 13 · 31 min

    #162 - How to Set Goals That Actually Stick: Dream Big, Start Small and Stay Consistent

    If you've ever set a goal and wondered why it didn't stick — or felt guilty for wanting more when you're trying to be present and grateful — this episode is for you. I'm diving into why goals matter, how to make them feel truly yours, and the exact process I use to reverse engineer a big vision into the daily habits that actually move you forward. We also talk about one of my favourite mindset shifts: the gap versus the gain. Instead of measuring how far you have to go, we start measuring how far you've already come — and it changes everything. In this episode: Why goals matter for direction, purpose and progress How to tie your goals to a "why" that genuinely motivates you The night-driving metaphor — and why detours don't mean failure How to reverse engineer your vision into yearly goals, monthly targets and daily habits The gap versus the gain mindset shift How to keep your goals visible and front of mind every day 00:00 Welcome and Take Two 00:23 Why Goals Matter 02:51 Make Goals Truly Yours 05:53 The Road Trip Metaphor 09:07 How Goals Evolve 11:50 Reverse Engineer Your Vision 15:17 Realistic Targets, Not Pressure 20:03 Growth Zone, Not Overwhelm 21:37 Stop Overthinking, Start Doing 22:45 Gap Versus Gain Mindset 26:59 Make Goals Visible Daily 29:17 Journal Summary and Next Steps 30:44 Wrap Up and Coaching Invite Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • April 6 · 22 min

    #161 - Discover Your Why: The Mindset Secret Behind Lasting Health and Habit Change

    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 Steps Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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

  • March 30 · 24 min

    #160 - You're Probably Burning More Calories Than You Think (But Not the Way You Think)

    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 Coaching Links & Resources: Learn more about KHH coaching here Subscribe to my weekly coaching newsletter here Access my FREE calorie calculator here Connect with me on Instagram here Connect with me on Facebook here Connect with me on TikTok here Connect with me on YouTube here If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. 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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