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.

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#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.

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#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

In this episode of The Kate Hamilton Health Podcast, I sit down with Diane Ducarme, Founder & CEO of Migraine Heroes, to explore the true root causes of migraines - and how to break free from them for good.

If you’re stuck managing migraine symptoms instead of finding real relief, this episode is for you. Diane blends Eastern medicine, Western science, and cutting-edge tech to offer a holistic, science-backed approach. With an MBA from Harvard, a background in science and engineering, and studies in Traditional Chinese Medicine and neuroscience, she brings a unique perspective to migraine care.

We dive into hormone imbalances, gut health, inflammation, the vagus nerve, and how perimenopause and menopause affect migraines. Diane also shares self-advocacy strategies, lifestyle shifts, and practical tips to help you take control of your health. Whether you’ve tried medications, alternative therapies, or are still searching for answers, you’ll walk away with actionable insights to finally understand and overcome migraines.

Episode Breakdown:

[00:00] Intro to today’s episode
[00:13] Meet Diane Ducarme
[00:23] Understanding migraines beyond headaches
[01:04] Holistic migraine relief
[01:42] Diane’s journey & expertise
[02:25] Living with chronic migraines
[05:27] The science behind migraines
[05:32] Eastern vs. Western approaches
[08:46] Hormones & migraines
[11:05] The vagus nerve & gut-brain connection
[14:41] Perimenopause & migraines
[20:29] Self-advocacy in medical care
[24:55] Lifestyle changes for relief
[28:50] Gentle detox & diet tips
[29:12] Breakfast & intermittent fasting
[32:06] Coffee: friend or foe?
[36:29] Gut health & migraines
[40:33] Inflammation’s role
[43:17] Stress management strategies
[46:08] Combining Eastern & Western medicine
[49:43] Supplements for migraine relief
[52:42] Conclusion & resources

Links & Resources:

 * Visit Diane’s website Migraine Heroes here [https://migraineheroes.com/]
 * Take the free test here [https://nectarhealth.typeform.com/migraine-test]
 * Connect with Migraine Heroes on Instagram here [https://www.instagram.com/migraineheroes/]
 * Download the Migraine Heroes app on the Apple Store here [https://apps.apple.com/us/app/migraine-heroes/id6446701680]
 * Download the Migraine Heroes app on the Google Play Store here [https://play.google.com/store/apps/details?id=com.nectarhealth&pli=1]

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

#111: How to finally understand and overcome your migraines

In this solo episode of The Kate Hamilton Health Podcast, I break down how to achieve a calorie deficit - the key to sustainable weight loss.

I chat about two different methods: tracking calories and the hand portion method, so you can find the best approach for your lifestyle. I also share why starting with higher calorie targets is so important, how to use my calorie calculator for accuracy, and why a balanced, sustainable diet beats restrictive eating every time.

Plus, I share you practical tips for using MyFitnessPal to track your intake effectively and explain how to manage your weekly calories for long-term success. If you're looking for a simple, flexible, and science-backed way to lose fat without obsession, this episode is for you!

Episode Breakdown:

[00:00] Introduction to calorie deficit
[00:35] Understanding calorie deficit and hand portions
[01:24] Hand portion method explained
[04:31] How to start tracking calories
[05:42] Tips for accurate calorie tracking
[06:33] Sustainable weight loss strategies
[08:24] The different phases of fat loss
[11:21] Managing weekly calorie intake
[14:04] How to use MyFitnessPal for tracking
[20:01] Final takeaways and encouragement

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]

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

#110: How to create a calorie deficit using tracking and hand portions

In this episode of The Kate Hamilton Health Podcast, I sit down with Charlotte Melki - a cognitive hypnotherapist, NLP practitioner, and performance coach - to explore how we can break free from self-doubt, imposter syndrome, and limiting beliefs.

Charlotte shares her journey from high-pressure marketing roles to discovering the power of cognitive hypnotherapy, blending neuroscience-backed techniques to help others transform their mindset.

We chat about the differences between the brain and the mind, the role of ego in shaping our identity, and how subconscious beliefs drive our behaviors. Charlotte also unpacks the connection between emotional needs, binge eating, and self-sabotage, offering practical, science-driven strategies to create lasting change.

If you're ready to rewire your thoughts, challenge limiting beliefs, and step into your true self, this episode is packed with insights you won’t want to miss!

Episode Highlights:

[00:00] – Welcome to the podcast & introducing Charlotte Melki
[02:18] – Charlotte’s journey from marketing to cognitive hypnotherapy
[05:27] – Brain vs. mind: What’s the difference?
[06:55] – Understanding ego, the self, and how they shape identity
[13:07] – How childhood experiences influence ego development
[15:57] – The power of thoughts and feelings in shaping behavior
[23:24] – Overcoming binge eating & emotional triggers
[28:17] – Recognizing physical vs. emotional discomfort
[30:42] – How to create space between thoughts & reactions
[32:26] – Understanding emotional needs & breaking self-sabotage
[37:19] – The surprising benefits of boredom & mindfulness
[41:24] – How to reconnect with your true self
[48:43] – How cognitive hypnotherapy & NLP can rewire limiting beliefs

Links & Resources:

 * Connect with Charlotte on Instagram here [https://www.instagram.com/charlottemelkiofficial/]

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

#109: Charlotte Melki: Letting go of ego and rewiring your mind with cognitive hypnotherapy

In this episode of The Kate Hamilton Health Podcast, I sit down with Dr. Wolfgang Brysch - renowned medical doctor, scientist, and co-founder of iüLabs - to explore the science behind healthy aging, inflammation management, and mitochondrial health.

With over 30 years of experience in pharmaceuticals, biotech, and medical innovation, Dr. Brysch shares cutting-edge insights on how traditional medicine and modern science intersect to optimize well-being.

We chat about the power of plant-based nutrition, energy metabolism, and supplementation to support longevity. Plus, Dr. Brysch breaks down the impact of chronic inflammation, daily routines, and sleep on overall health - and shares practical, science-backed strategies to help you age gracefully. Whether you're looking to boost your energy, enhance your nutrition, or understand the latest advancements in health science, this conversation is packed with actionable takeaways.

👉 Don’t forget to visit iulabs.co [https://iulabs.co/] and use code HAMILTONHEALTH20 for an exclusive discount on recommended supplements!



Episode Highlights:

[00:00] Welcome to The Kate Hamilton Health Podcast

[00:13] Meet Dr. Wolfgang Brysch – His background in pharmaceuticals, biotech, and medical innovation

[03:09] The Science of Nutrition – How natural compounds impact longevity and disease prevention

[05:24] What Is Inflammation? – Understanding its role in aging and chronic disease

[07:15] Inflammation & Aging – How to manage inflammation for better health and longevity

[13:36] The Diet-Health Connection – Nutritional strategies to support energy and vitality

[20:55] The Power of Sleep & Daily Routines – Why consistent habits are key to longevity

[26:03] Digital Wellness – Managing screen time, notifications, and stress

[28:23] Supplements & Aging – The role of targeted supplementation in optimal health

[29:55] Healing from Within – How the body repairs itself and the role of pharmaceutical interventions

[32:17] Practical Supplement Advice – What to take and when for best results

[35:14] Mind-Body Connection – How mental and physical health go hand in hand

[37:17] Lifestyle Shifts for Longevity – Simple yet effective changes to improve overall well-being

[44:40] Final Thoughts – Key takeaways from Dr. Brysch’s research

[47:12] Closing Remarks – Where to learn more and how to stay connected



Links & Resources:

 * Connect with Dr. Wolfgang via his website here [https://iulabs.co/]
   

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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#108: Dr. Wolfgang Brysch: Bridging traditional medicine & modern science for longevity - nutrition, inflammation & aging

Have you ever felt like diet culture has shaped the way you see health and fitness? Or wondered how to build true confidence in your body - beyond the number on the scale?

In this episode of The Kate Hamilton Health Podcast, I sit down with Ellen Johnston, a 21-year-old online health and wellness coach with a powerful story. From playing Gaelic football at a high level to facing a life-changing injury at just 16, Ellen’s journey is one of resilience, growth, and redefining what it means to be truly healthy.

We chat about the mental and physical toll of injury, the pressure of diet culture, and how strength training became a tool for confidence rather than control. Ellen also shares her take on deep health, balancing nutrition without obsession, and why she made the decision to go alcohol-free.

If you're looking for an inspiring conversation about overcoming setbacks, shifting your mindset, and taking a proactive approach to health, this episode is for you.

Episode Highlights:

[00:00] – Welcome to The Kate Hamilton Health Podcast
[00:12] – Meet Ellen Johnston: From Gaelic Football to Wellness Coaching
[02:58] – The Injury That Changed Everything
[06:03] – The Road to Recovery & Embracing a New Path
[07:21] – Ellen’s Approach to Proactive Health & Fitness
[11:36] – Navigating the Fitness Industry as a Young Coach
[17:53] – Personal Growth, Mindset Shifts & Lifestyle Changes
[24:14] – Breaking Up with Diet Culture & Toxic Food Rules
[24:59] – Finding Balance: Nutrient-Dense vs. Processed Foods
[26:32] – Practical Tips for Increasing Protein Intake
[28:33] – The Role of Protein in a Balanced Diet
[31:45] – Calorie Counting: When It Helps & When It Hurts
[36:58] – Strength Training After Injury: Rebuilding Confidence
[41:05] – Why Ellen Chose an Alcohol-Free Lifestyle
[48:44] – Defining Health: What It Really Means to Live Well

Links & Resources:

 * Connect with Ellen on Instagram here [https://www.instagram.com/ellenjohnstonpt/]

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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#107: Ellen Johnston: Unlearning diet culture and redefining health on your terms

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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