Are you struggling to hit your health or fitness goals despite doing “all the right things”? In this solo episode of the Kate Hamilton Health Podcast, I chat about the powerful role that sleep plays in transforming your health, boosting fitness, and supporting fat loss - often more than diet or exercise alone!

I talk about how sleep impacts everything from hunger hormones and stress levels to daily decision-making and emotional resilience. You’ll learn why optimizing your sleep isn’t just a “nice to have” - it’s a non-negotiable for long-term wellness. Plus, I share simple, practical strategies to help you build a consistent, healthy sleep routine - even when life gets busy. Whether you're tired of feeling tired or curious about sleep's hidden impact on your progress, this episode is your wake-up call!

EPISODE HIGHLIGHTS:

[0:00] - Kicking off the episode and why this topic matters

[0:24] - How sleep influences your health, fitness, and fat loss journey

[1:37] - The link between sleep deprivation, hunger hormones, and poor choices

[2:28] - Practical tips to create a more restful nighttime routine

[3:42] - Why regular movement supports deeper, better sleep

[4:40] - How sleep helps manage mood swings and reduce stress

[5:11] - The long-term benefits of consistently good sleep

[7:07] - Navigating real-life sleep challenges with grace

[9:14] - The power of setting a consistent bedtime and wake time

[15:57] - Common disruptors to avoid for deeper sleep

[18:08] - A final word of encouragement to start small and stay consistent

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Learn more about my coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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#121: Improve your sleep for health, fitness, and fat loss

In this episode of The Kate Hamilton Health Podcast, I sit down with fitness expert and bestselling author David Amerland to explore what it really takes to build sustainable fitness and lasting health - without going to extremes. If you've ever felt overwhelmed by the all-or-nothing mindset that dominates social media fitness culture, this conversation is a refreshing reset.

We dive into intentional living, science-backed fitness, and how to create a long-term wellness lifestyle rooted in balance, not burnout. David shares powerful insights on how the brain, body, and behavior are connected - touching on everything from resistance training for longevity to the benefits of walking in nature, journaling for mental clarity, and why aligning motivation with personal values is the key to success. Whether you're just starting out or looking to reignite your journey, this episode will equip you with the tools to build a fitness practice that lasts a lifetime.

EPISODE HIGHLIGHTS:

[0:00] - Introduction and why this episode matters
[1:34] - Meet David Amerland: author, fitness thought-leader, and wellness strategist
[2:28] - Why intentional living is the foundation of sustainable health
[3:16] - David’s fitness philosophy: balancing biomechanics, brain science, and daily habits
[10:35] - How to begin your fitness journey with clarity and confidence
[12:13] - Walking, nature, and the underestimated power of simple movement
[21:41] - Resistance training and why it’s critical for longevity and aging well
[34:39] - Understanding the brain’s role in articulating emotions and goals
[40:19] - Motivation vs. willpower vs. discipline—what really drives behavior change
[44:10] - Creating emotional connection to your structure and fitness goals
[46:53] - Trusting the process and overcoming everyday obstacles
[56:54] - The science of motivation and making fitness a lifestyle, not a phase

Links & Resources:

 * Connect with David on Instagram here [https://www.instagram.com/pilatesgirlylex/https://www.instagram.com/david_amerland/]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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#120: David Amerland: How to build sustainable fitness and longevity through balance and intention

In this episode of the Kate Hamilton Health Podcast, I’m talking all about how to create space for self-care - without the pressure of “finding more time.” If your to-do list is never-ending and you feel like you're constantly juggling chaos, this one’s for you. I break down why prioritising your health doesn’t mean adding more to your plate - it means being intentional with the time and energy you already have.

You'll hear my 4-step process to carve out meaningful space for self-care, prevent burnout, and build momentum in your wellness journey. Plus, I’ll walk you through my Healthy Lifestyle Continuum - ten foundational habits you can layer in slowly and sustainably to create long-term change. Whether you're just starting out or looking to reset your wellness routine, this episode offers real-life strategies for building a healthier, more balanced life.

EPISODE HIGHLIGHTS:

[0:00] - Welcome to the show!
[0:20] - Why "making more time" is a myth - and what to do instead
[0:49] - How to create space for self-care in your current routine
[1:42] - The power of self-reflection and breaking down your week
[3:41] - Tips for prioritising tasks and letting go of what’s not serving you
[6:16] - My step-by-step guide to the Healthy Lifestyle Continuum
[7:44] - 10 core habits that support a sustainable wellness journey
[14:06] - Navigating life’s ups and downs while staying grounded in your health
[17:15] - Final thoughts + how to get coaching support

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Find out more about coaching here [https://www.katehamiltonhealth.com/coaching]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#119: A realistic guide to creating space for YOU, without burning out

In this episode of The Kate Hamilton Health Podcast, I sit down with Lexi Barrett - Pilates instructor, nutrition coach, and co-founder of Empower Her Retreats - for a powerful conversation on healing, self-worth, and reclaiming health from the inside out. Lexi opens up about her personal battles with mental health, substance abuse, and self-sabotage, and how discovering Pilates and holistic wellness helped her transform her life.

We dive into her journey from life as a high-stress chef in London to launching her new Self-love Club app, which blends Pilates, mindset work, meditation, and nutrition to help women create lasting change. If you’ve ever struggled with self-doubt, burnout, or finding balance, this episode is full of insight and real-life tools to support your mental and emotional wellbeing.

EPISODE HIGHLIGHTS:

[00:00] - Welcome & introduction to Lexi Barrett
[00:17] - Lexi’s backstory: from hospitality burnout to wellness coaching
[03:38] - Transitioning from chef life to a purpose-driven health journey
[07:44] - Why your inner circle matters: surrounding yourself with the right people
[23:22] - Mental health struggles, hitting rock bottom, and finding her way back
[35:31] - The complexity of medication and managing mental wellness
[38:09] - How affirmations and mindset tools support healing
[42:18] - Releasing ego and rewriting personal identity
[47:15] - Breaking the cycle of self-sabotage
[53:47] - Falling in love with Pilates and finding clarity through movement
[58:16] - The key differences between Pilates and yoga
[01:02:21] - Behind the creation of the Self-love Club app
[01:04:28] - Final thoughts and inspiration to start your wellness journey

Links & Resources:

 * Connect with Lexi on Instagram here [https://www.instagram.com/pilatesgirlylex/]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#118: Lexi Barrett: The power of pilates, purpose, and a career change you didn’t see coming

Today I’m joined by Siobhan O’Hagan – Irish fitness coach, yoga teacher, and powerhouse in online wellness. From a corporate career in financial and actuarial mathematics to a freedom-focused life in Bali, Siobhan shares the key moments that led her to a path of holistic health, strength training, and authentic living.

We chat about her transformation – from restrictive dieting and bodybuilding to a balanced approach that includes Jiu Jitsu, CrossFit, yoga, and mindfulness. Siobhan also opens up about becoming a single mum, launching The Self-Improvement Project, and helping women reconnect with their bodies in sustainable, empowering ways.

If you’re curious about redefining what health looks like - mentally, physically, and spiritually - this one’s for you.



EPISODE HIGHLIGHTS:

[0:00] - Welcome and a warm intro to today’s guest, Siobhan O’Hagan

[2:13] - Siobhan’s surprising shift from corporate life to online fitness coaching

[4:39] - How online coaching changed the game and gave her freedom

[7:22] - The highs and lows of content creation and social media pressures

[13:00] - Her experience with bodybuilding and the lessons it taught her body and mind

[18:30] - Why balanced health and long-term wellness matter more than aesthetics

[23:02] - A look inside her coaching style and what it’s like to work with Siobhan

[34:08] - Moving from extreme training to a more intuitive fitness approach

[37:22] - Why resistance training is vital for women’s longevity and confidence

[39:32] - Building a sustainable workout routine that actually fits your life

[47:10] - Incorporating yoga and meditation for mental clarity and calm

[1:00:01] - Navigating fitness during pregnancy and postpartum recovery

[1:01:25] - What true, holistic health looks like - and how to get there

[1:02:54] - Final thoughts and a heartfelt call to action



Links & Resources:

 * Connect with Siobhan on Instagram here [https://www.instagram.com/siobh.ohagan/]
 * Visit The Self Improvement Project Website here [https://www.theselfimprovementproject.com/?fbclid=PAZXh0bgNhZW0CMTEAAafzMbh5e0RDKxmwyvlVbIe1nRDr3BwqCyihofFMIvZ_5R3L7z7hE2GTO15IyQ_aem_8s01AutN_olG9zkZRHMvQg]
 * Support Siobhan and explore Down Dog by using her affiliate link here [https://www.downdogapp.com/siobhan?fbclid=PAZXh0bgNhZW0CMTEAAadQ2KzZ32G43oWRbQhBmI0dP1El6M6zlalymwCFboI7UBd8OJjnqpHfPrAIwA_aem_QZ4vcovMxMAtcdqiP7YvrQ]



If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#117: Siobhan O’ Hagan: How to actually balance fitness, wellness, and real life

In this episode of the Kate Hamilton Health Podcast, I’m chat about a challenge so many of us face - navigating weekends without undoing all our hard work from the week. Since weekends make up 42% of our lives, mastering them is crucial for achieving long-term health, weight loss, and fitness goals! I’m sharing 15 realistic, actionable strategies you can start using immediately to manage your calorie intake, stay mindful, and still enjoy your life.

You'll learn how to avoid the all-or-nothing trap, plan for meals out without guilt, and maintain momentum even when social events, dining out, or celebrations come into play. If you’ve ever struggled with overeating on the weekends, or felt like you’re constantly starting over every Monday, this episode is packed with game-changing tips to help you break the cycle for good.

Episode Breakdown:

[00:00] - Introduction: Why weekends are make-or-break for your fitness journey
[01:20] - Tip 1: Managing your weekly calorie budget for long-term success
[02:51] - Tip 2: Why planning ahead keeps you in control, even with a busy social life
[04:33] - Tip 3: The power of pre-tracking your meals to avoid weekend surprises
[05:29] - Tip 4: Smart strategies for dining out without derailing your goals
[06:40] - Tip 5: Mastering the art of guesstimating calories when you can't track exactly
[07:13] - Tip 6: Healthier dessert swaps that still satisfy your sweet tooth
[07:52] - Tip 7: Setting drinking plans so alcohol doesn’t sabotage your progress
[08:40] - Tip 8: What to do after drinking to bounce back stronger
[09:23] - Tip 9: Why tracking everything (yes, even the "bad" stuff!) keeps you honest
[11:16] - Tip 10: How to treat special occasions without ditching your healthy habits
[13:09] - Tip 11: How bringing your own prepped food can save your weekend
[16:55] - Tip 12: Easy ways to stay active and burn more calories naturally
[18:22] - Tip 13: Journaling and self-reflection for better long-term results
[20:43] - Tip 14: Letting go of guilt and anxiety around food choices
[24:21] - Tip 15: The secret to mindful eating and true satisfaction
[25:47] - Conclusion: Final thoughts and a motivational boost to keep you on track

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/]
 * Try my calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1]
 * Apply for coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#116: How to win the weekend and stay on track with 15 easy habits

In this episode of the Kate Hamilton Health Podcast, I sit down with transformation expert, motivational speaker, and true wellness warrior Neal Bendesky. Neal’s journey is nothing short of extraordinary  -  from losing 199 pounds and surviving sudden cardiac arrest to overcoming cancer, he’s turned life’s biggest setbacks into incredible comebacks.

We chat about how Neal reimagined his entire lifestyle, what fueled his health revolution, and the seven life-saving principles he now lives by. Neal’s also an ambassador for the Rock ‘n’ Roll Running Series and the author of Never Too Late, a must-read guide to sustainable transformation. If you’ve ever felt stuck, defeated, or unsure where to start - this episode is your reminder that it’s never too late to change your life.

EPISODE HIGHLIGHTS:

[0:00] - Kicking off with Neal’s inspiring health journey

[0:45] - From 199 lbs lost to life-threatening health scares

[3:11] - Neal’s daily non-negotiables for wellness

[5:23] - The defining pivot points that sparked his transformation

[13:00] - Surviving sudden cardiac death — and what came next

[14:52] - Neal’s 7 principles for building a sustainable, healthy life

[19:55] - How nutrition and mindset go hand in hand

[24:28] - Finding strength through community support

[28:41] - Why setting the “Wellness Clock” beats chasing perfection

[36:15] - The mindset shift that changed everything

[41:03] - Conquering fear, and why courage isn’t the absence of it

[54:53] - Neal’s final message for anyone ready to take the first step

Links & Resources:

 * Connect with Neal on Instagram here [https://www.instagram.com/the199guy/]
 * Get Neal’s book Never2Late here [https://www.amazon.com/Never2Late-Lifestyle-Reimagination-Save-Your/dp/B0DDRF8KR6]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#115: Neal Bendesky: From 450 pounds to 17 half-marathons 

Ever feel like life keeps getting busier, making it harder to prioritise your health?

In this solo episode, I talk about the power of organisation and how it can completely transform your approach to fitness, nutrition, and overall well-being. As we take on more responsibilities, managing our time gets trickier - but with the right strategies, staying on top of your health goals becomes so much easier.

I’m sharing practical, time-saving tips on meal planning, grocery shopping, and tracking calories to help you stay consistent without feeling overwhelmed. Plus, I’ll walk you through how to schedule workouts like appointments, break down tasks to free up time, and create a structured routine that actually works. If you’re ready to take control of your health through better organisation, this episode is for you!

Episode Breakdown:

[00:00] – Welcome to the Kate Hamilton Health Podcast
[00:34] – Why organisation is the secret to a healthier lifestyle
[01:18] – The challenge of balancing responsibilities and health goals
[02:15] – Simple, effective tips for staying organised
[05:35] – Meal planning and prepping made easy
[13:49] – The key to tracking calories and staying consistent
[21:34] – Wrapping up + exciting updates on upcoming group coaching

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/]
 * Try my calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1]
 * Apply for coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#114: How organisation can transform your health, fitness, and daily life

In this episode of The Kate Hamilton Health Podcast, I’m joined by the incredible Orla Power - a health, fitness, and lifestyle coach with a passion for helping women, especially during the pre and postnatal phases. Orla’s journey is one of powerful transformation, from working as a hairdresser to building a thriving online coaching business that empowers women to take control of their health, even amidst the chaos of motherhood and major life transitions.

We dig deep into what it really takes to create lasting, sustainable health - beyond the quick fixes and diet culture nonsense. Orla shares practical strategies around nutrition, why a calorie deficit isn’t a one-size-fits-all solution, and how hormonal shifts in postpartum and perimenopause impact weight loss. We also talk about mindset, limiting beliefs, and the small but consistent steps that lead to true change. If you’ve ever felt overwhelmed by trying to balance it all, this conversation is packed with real talk, relatable moments, and actionable advice to help you move forward with confidence.

EPISODE HIGHLIGHTS:

[00:00] - Meet Orla Power: From hairdressing to online coaching during the pandemic

[00:45] - Shifting from in-person PT to building a thriving virtual wellness business

[12:13] - Why nutrition matters more than perfection - and busting diet culture myths

[23:16] - Calorie deficit 101: What you really need to know about tracking

[28:10] - Rewiring your mindset: How beliefs can hold you back (and how to change them)

[29:12] - The weight loss struggles of women in their 50s - and how to support them

[30:25] - Supporting pre and postnatal women with realistic, holistic coaching

[35:46] - Weight loss vs. fat loss: What’s the difference and why it matters

[39:17] - Hormones, aging, and health: How your body changes over time

[43:30] - Finding balance: Setting fitness goals while managing life’s daily demands

[46:40] - Simple lifestyle shifts that lead to better health and more energy

[52:21] - Redefining what health and longevity truly mean for women today

Links & Resources:

 * Connect with Orla on Instagram here [https://www.instagram.com/orlapowercoaching/]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#113: Orla Power: How to build lasting health habits at every life stage

Are you struggling to build a sustainable healthy lifestyle?

In this solo episode of The Kate Hamilton Health Podcast, I chat about the biggest obstacles to lasting wellness and I share my step-by-step coaching framework for transformation.

I talk about the impact of societal pressures, the importance of deconstructing unhealthy habits, and introduce my 11-step health coaching curriculum - a practical guide to building a lifestyle that supports your long-term health goals.

From meal planning and resistance training to mindset shifts and habit automation, I cover the essential strategies for simplifying your routine and making real, lasting progress. If you’ve ever felt overwhelmed by conflicting health advice or struggled to maintain consistency, this episode is your roadmap to cutting through the noise and taking actionable steps toward a healthier you.

Episode Breakdown:

[00:00] – Introduction to the solo episode
[01:18] – How the obesity narrative influences our health choices
[02:12] – The lifestyle epidemic: Understanding what’s holding you back
[03:26] – How to deconstruct and simplify your daily routine
[05:45] – The power of self-reflection in health transformation
[06:50] – A deep dive into The Kate Hamilton Health Coaching Curriculum
[07:56] – The 3-step strategy: Eliminate, delegate, and automate for success
[13:27] – Setting goals and creating a roadmap for daily progress
[16:55] – Food quality: Why nutrient-dense meals matter more than fad diets
[19:28] – How to start tracking your food for better results
[20:17] – Using calorie calculators and tracking tools effectively
[20:54] – The secret to planning ahead and avoiding last-minute temptations
[23:51] – Why daily movement is key to long-term health
[24:56] – Sleep optimization: How rest impacts weight loss and recovery
[26:36] – Hydration hacks: Simple ways to improve energy and focus
[28:28] – Balancing macronutrients for steady progress
[29:27] – Resistance training: The game-changer for metabolism and strength
[32:57] – The key to consistency and long-term success
[35:20] – Final thoughts and how to work with Kate

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/]
 * Try my calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1]
 * Apply for coaching here [https://www.katehamiltonhealth.com/coaching?fbclid=IwZXh0bgNhZW0CMTAAAR0a52f_urbMN_IIum14ehgs9DbiZe0fNdg1JvPe-6UT40DP2g_IZCur89A_aem_-yZRWRSCk1yQVi6U5mjXhw]

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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

#112: The KHH Curriculum: Your guide to a lasting healthy lifestyle

Welcome to the Kate Hamilton Health podcast. I’m your host, Kate Hamilton. In this podcast I discuss all aspects of living a healthy lifestyle and achieving sustainable fat loss and fitness. As a busy working mum of 3, I understand just how challenging it can be to make time for you, to prioritise yourself. We will dig deep into issues and obstacles that we all face, and discuss useful strategies to overcome them. By taking small steps in self-care, we can open a door to a whole new world for ourselves. A world of empowerment, vitality and strength. Your journey starts here… Follow me on Instagram, TikTok and Facebook @katehamiltonhealth

Kate Hamilton Health

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