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PODCAST

The Kate Hamilton Podcast

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,

health & fitness nutrition

All Episodes

22:54

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

The Kate Hamilton Podcast ·

2026/05/05

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

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35:42

#164 - Win the Weekend: My 15 Tips to Stop Undoing...

The Kate Hamilton Podcast ·

2026/04/27

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

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49:02

#163 - Protein 101: How Much You Actually Need, Where...

The Kate Hamilton Podcast ·

2026/04/20

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

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31:54

#162 - How to Set Goals That Actually Stick: Dream...

The Kate Hamilton Podcast ·

2026/04/13

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

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22:22

#161 - Discover Your Why: The Mindset Secret Behind...

The Kate Hamilton Podcast ·

2026/04/06

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

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24:33

#160 - You're Probably Burning More Calories Than You...

The Kate Hamilton Podcast ·

2026/03/30

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

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21:33

#159 - Organisation: Your Secret Weapon for...

The Kate Hamilton Podcast ·

2026/03/23

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

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26:33

#158 - Why Strength Training is the Key to Fat Loss,...

The Kate Hamilton Podcast ·

2026/03/16

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,

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24:54

#157: Win or Learn - Breaking the All-or-Nothing...

The Kate Hamilton Podcast ·

2026/03/09

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

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28:56

#156: Breaking up with the Scale - Why Weight Isn't...

The Kate Hamilton Podcast ·

2026/03/02

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

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26:25

#155: Calorie Deficits - Myths, Methods, and...

The Kate Hamilton Podcast ·

2026/02/23

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

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60:35

#154: The Biggest Myths Women Are Taught About Pain,...

The Kate Hamilton Podcast ·

2026/02/16

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

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61:00

#153: Kathryn Stewart on Missing Periods &...

The Kate Hamilton Podcast ·

2026/02/02

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,

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53:41

#152: Nathan Joseph on Mental Health, Fitness & What...

The Kate Hamilton Podcast ·

2026/01/26

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

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56:34

#151: Órla O'Flaherty: How Stress, Hormones & Gut...

The Kate Hamilton Podcast ·

2026/01/19

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

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62:48

#150: Matt Cooke on True Manifestation - Why Wanting...

The Kate Hamilton Podcast ·

2026/01/05

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

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62:26

#149: Miriam Hussey: How to Reconnect With Your Inner...

The Kate Hamilton Podcast ·

2025/12/29

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

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54:01

#148: Herology: What Most Women Never Learn About...

The Kate Hamilton Podcast ·

2025/12/16

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

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56:39

#147: Justin Hai: How to Lower Cortisol, Fix Your...

The Kate Hamilton Podcast ·

2025/12/09

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

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61:25

#146: Mike Burton: How to Turn Pain Into Purpose and...

The Kate Hamilton Podcast ·

2025/12/02

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

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