This episode is all about empowerment - from the inside out. I’m joined by Dr. Courtney Johnson, also known as the Female Athlete Doc, to have an honest, myth-busting conversation about pelvic floor health and why it’s so much more than just kegels. Whether you’re navigating postpartum recovery, dealing with incontinence or prolapse, or simply want to feel stronger and more in control of your body as you age, this episode is for you.

We chat about how strength training, breathwork, yoga, and smart movement can completely transform your pelvic wellness at any stage of life. Dr. Courtney shares insights on how to build true core strength, overcome common barriers to exercise, and create a foundation of health that supports both performance and longevity. It’s time we normalise these conversations and give women the tools they need to feel confident in their bodies again.

EPISODE HIGHLIGHTS:

[0:00] - Why pelvic health needs to be part of the wellness conversation
[0:28] - Meet Dr. Courtney Johnson, the Female Athlete Doc
[1:23] - What pelvic floor dysfunction really looks like in everyday life
[3:58] - Common barriers women face when trying to stay active
[6:48] - Simple habits that support long-term pelvic health
[10:56] - How to assess pelvic floor mobility (and why it matters)
[22:47] - Core training that actually works (without making symptoms worse)
[32:28] - Can you really do jump training with pelvic floor issues?
[34:21] - How to train for longevity and fun
[42:07] - Understanding pelvic organ prolapse and the path to recovery
[56:24] - Using fitness as a tool to feel empowered - not limited

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Courtney on Instagram here [https://www.instagram.com/thefemaleathletedoc/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]
 * Learn more about The Pelvic Wellness Academy here [https://www.skool.com/pelvicwellnessacademy/about]

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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#128: Dr: Courtney Johnson: How women can build strength and confidence through better pelvic floor health

Taking a holiday shouldn't feel like a battle between relaxation and routine - but for so many of us, it does. In this episode, I chat about the hidden stress that often comes with time off: the anxiety around letting go of our fitness habits, eating differently, and worrying about body image. If you've ever felt guilty about enjoying your break or struggled to fully unwind, this one's for you.

I’m sharing my own experiences, plus real talk on how to let go of the pressure and actually enjoy your holiday - without throwing your health goals out the window. You’ll hear practical ways to stay mindful on vacation, why rest is just as important as movement, and how to come back to your routine feeling refreshed, not resentful.

EPISODE HIGHLIGHTS:

[0:00] - Why rest matters more than we think

[0:16] - A warm welcome and why I created this episode

[2:07] - Unpacking the guilt and anxiety tied to holiday breaks

[3:14] - Tips for finding balance between health and fun while traveling

[6:53] - Letting go of negative thoughts and the pressure to “stay on track”

[13:05] - Easing back into routine with grace and self-compassion

[15:55] - Final thoughts on what a truly nourishing holiday can look like

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Find out more about our coaching services here [https://katehamiltonhealth.online/vsl-8456-9557]
 * Book: Somebody Should Have Told Us! By Jack Pransky here [https://www.amazon.co.uk/Somebody-Should-Have-Told-Us/dp/1926918266]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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

#127: How to actually relax on holiday without feeling guilty

Are you struggling to make healthy habits stick or wondering how to lose fat without obsessing over every bite? In this episode of the Kate Hamilton Health Podcast, I sit down with certified nutrition coach Rebecca Nugent, who shares how she lost 55 pounds and transformed her life by embracing a simple, sustainable approach to health.

Rebecca opens up about her journey from Ireland to Taiwan, how she shifted from teaching to coaching, and why consistency, daily movement, and mindset are key to lasting fat loss. We talk about the power of walking, eating more (not less!), and turning healthy habits into part of who you are - not just something you do. If you’ve ever felt stuck in the cycle of dieting and frustration, this conversation is your reminder that lasting change is 100% possible.

EPISODE HIGHLIGHTS:

[0:13] Meet Rebecca Nugent and her unique path from Ireland to Taiwan

[1:03] Why nutrition, mindset, and fitness are the three pillars of sustainable fat loss

[1:15] How Rebecca lost 55 pounds and changed her relationship with food

[1:22] Daily walking: the underrated fat loss tool

[1:31] Building identity-based habits for long-term success

[17:16] How coaching supports holistic, lasting transformation

[28:52] The surprising power of movement in maintaining results

[36:33] Restriction vs. freedom: how to eat more and still lose fat

[41:42] Knowing when to shift from fat loss to maintenance

[52:41] Why appreciating the little things fuels big change

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Rebecca on Instagram here [https://www.instagram.com/rebeccanuge_coaching/]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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

#126: Rebecca Nugent: Why fat loss finally sticks when you rethink nutrition, mindset and movement

Do you ever feel like you’re stuck in the binge-regret cycle - especially during the chaos of perimenopause? In this episode, I sit down with Allyson Lean from Mind Align Therapy, a clinical hypnotherapist and emotional eating specialist who helps midlife women take back control of their relationship with food.

We dive into how hypnotherapy supports women in navigating emotional eating, the subtle differences between physical hunger and emotional cravings, and why understanding the mind-body connection is essential during perimenopause. Allyson also opens up about her own transformation from nurse to therapist after facing burnout and health struggles. Plus, she shares super practical tools like journaling, slowing down, and tuning into your subconscious to break free from emotional eating - for good.

Whether you're feeling overwhelmed by cravings, juggling hormones, or just ready for a more empowered approach to food and body, this conversation is full of compassionate insights and actionable tips.

EPISODE HIGHLIGHTS:

[0:12] – Meet Allyson Lean from Mind Align Therapy and her mission to help women break the binge-regret cycle

[2:08] – From nursing to hypnotherapy: Allyson’s journey through burnout and self-healing

[5:13] – What hypnotherapy really is and why it’s so powerful for emotional eating

[12:36] – Common triggers behind emotional eating and how to start identifying them

[15:26] – The difference between emotional hunger and physical hunger (and why it matters)

[20:54] – How hypnotherapy helps rewire emotional eating patterns

[24:43] – Managing stress, cortisol, and food choices during perimenopause

[30:17] – Hormonal shifts, cravings, and how to bring balance back into your body

[39:17] – The building blocks of a healthy, sustainable lifestyle

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Allyson on here [https://www.instagram.com/mind_align_therapy/]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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

#125: Allyson Lean: How to rewire your mindset and stop the emotional eating spiral

In this solo episode of the Kate Hamilton Health Podcast, I’m chatting about one of the most powerful mindset shifts when it comes to achieving your goals - learning how to do it anyway. Whether you’re working toward weight loss, building healthier habits, or just trying to stick with your goals when motivation disappears, this episode will shift your perspective and light a fire under your feet.

I’m unpacking the truth behind why it’s not supposed to be easy, even when it looks effortless for others. I break down the four key steps I use (and teach!) to stay committed to your goals, no matter how you’re feeling. You’ll hear why emotional connection matters, how to break your goals into real, doable steps, and why taking consistent action - even when your mood says otherwise - is the real game-changer. Plus, I’m sharing one of my favorite mindset quotes that’ll help reframe the way you think about feelings vs. action.

If you’ve ever felt stuck, emotional, or just plain unmotivated on your journey to better health or success - this episode is for you.

EPISODE HIGHLIGHTS:

[0:00] - Why this mindset shift changes everything
[0:12] - What “doing it anyway” really means and why it works
[1:15] - The 4-step formula for achieving goals (even when you don’t feel like it)
[2:55] - The hidden power of showing up consistently
[4:59] - Emotions vs. habits: Who’s really in charge?
[10:15] - How to take goal-aligned action every day
[12:58] - Final thoughts to help you keep going, no matter what

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Apply for 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

#124: How to achieve your goals - even when you don’t feel like it

Are you struggling with sleep - whether you’re up with a newborn or wide awake during menopause? You’re not alone, and this episode is packed with support.

This week on the Kate Hamilton Health Podcast, I sit down with certified gentle sleep coach Kayleigh Povey, who brings over a decade of experience as a clinical psychosocial expert. We explore the full spectrum of sleep - from the chaos of baby wakeups to the hormonal sleep disruptions of perimenopause. Kayleigh shares her personal journey with sleep deprivation and how it led her to help families reclaim rest without guilt or unrealistic expectations.

We unpack how baby temperament, breastfeeding, and social media shape our sleep stories, and Kayleigh delivers practical, compassionate tools for improving sleep quality at every life stage. If you’re a new parent, approaching midlife, or just tired of being tired, this episode is your gentle permission slip to prioritize rest and build a healthier relationship with sleep.

EPISODE HIGHLIGHTS:

[0:17] Meet Kayleigh Povey: Gentle sleep coach with a psychosocial edge

[1:24] Why sleep is foundational for both parents and children

[3:33] Kayleigh’s journey through extreme sleep deprivation

[12:56] Newborn sleep tips: what works, what’s realistic

[19:15] How your baby’s temperament affects their sleep patterns

[26:31] Busting breastfeeding myths around infant sleep

[30:58] Letting go of guilt and the pressure to “get it right”

[32:34] Why you can (and should) trust your parenting instincts

[39:17] The dual challenge of parenting and perimenopause

[43:39] Supporting women’s health through hormonal shifts

[46:13] Quick, practical strategies to improve sleep quality

[52:43] Sleep hacks to get better rest starting tonight

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Kayleigh on here [https://www.instagram.com/sleepease.ie/]

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.

Disclaimer: This episode is for informational purposes only and is not intended as medical advice. I am not promoting or endorsing any specific product or supplement discussed in this episode. Always consult with your healthcare provider before starting any new supplement or health regimen.

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

#123: Kayleigh Povey: Navigating sleep at every stage, from newborn to menopause

In this episode of the Kate Hamilton Health Podcast, I sit down with longevity expert, scientist, and best-selling author Chris Burres to explore groundbreaking insights into living longer and healthier. Chris, co-founder of MyVitalC and author of Live Longer and Better, shares his compelling journey from mechanical engineering to becoming a leading voice in the world of anti-aging and optimal wellness.

We dive into the fascinating science behind ESS60, a revolutionary molecule derived from Carbon 60, and how it may support a longer healthspan through its potent antioxidant and anti-inflammatory effects. From enhancing mitochondrial health to easing menopause symptoms, Chris sheds light on the real potential of ESS60. We also talk about the role of mindset, the power of healthy fats and proteins, and simple but effective longevity tips you can start using today. If you're curious about how to optimize your vitality at any stage of life, this conversation is a must-listen!

EPISODE HIGHLIGHTS:

[0:00] - Welcome to the show + introducing longevity scientist Chris Burres
[0:40] - Chris shares his unexpected path from engineering to health innovation
[3:56] - What is ESS60? The origin and science of this powerful molecule
[7:17] - Real-life health benefits: From energy to inflammation support
[16:17] - Lifestyle matters: Longevity begins with mindset and daily habits
[22:48] - Quick note on my health coaching services and how I help clients
[27:39] - Menopause, mitochondria & what every woman should know
[29:11] - Oxidative stress explained: What it means for your aging cells
[31:19] - The "Boss Theory": Why mitochondria might run the show
[32:48] - Can ESS60 ease menopause symptoms? The research and results
[33:51] - Listener stories and testimonials: What users are experiencing
[47:21] - Where to start: How to try ESS60 and product recommendations
[49:59] - Final thoughts and why small changes matter for long-term health

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]
 * Learn more about ESS60 here [https://www.myvitalc.com/?srsltid=AfmBOorqmzJJop0ztqVCT3b4NBu5o0X9gLMYoM1YL0dQJneBslvMkZEs]

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.

Disclaimer: This episode is for informational purposes only and is not intended as medical advice. I am not promoting or endorsing any specific product or supplement discussed in this episode. Always consult with your healthcare provider before starting any new supplement or health regimen.

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

#122: Chris Burres: Can this molecule help you live longer? ESS60 and Longevity

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.

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

#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.

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

#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

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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