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

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 

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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