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#152: Nathan Joseph on Mental Health, Fitness & What Real Wellness Actually Looks Like
696 Plays2 months ago
Mental health and fitness are often talked about separately - but in real life, they’re deeply connected. In this episode of the Kate Hamilton Health Podcast, I am joined by Nathan Joseph, online fitness coach, content creator, and founder of the Lazy Cooking Association, for an honest conversation about mental health, movement, and what sustainable wellness actually looks like away from perfection or extremes.
Nathan shares his personal experience with mental health struggles, the role exercise played in supporting his recovery, and how his approach to training has shifted from aesthetics to long-term health. Together, we discuss consistency over perfection, navigating setbacks, and building routines that support both mental and physical wellbeing in real life.
This is a grounded, open conversation for anyone who wants to take care of their health without pressure - and without the all-or-nothing mindset.
EPISODE HIGHLIGHTS:
00:00: Introduction and personal struggles
00:21: Welcome to the podcast
00:31: Meet Nathan Joseph
01:07: Nathan’s mental health journey
02:19: The turning point
03:40: From recruitment to fitness coaching
04:13: Social media and mental health
09:36: Journaling and self-improvement
21:05: Training for appearance vs health
24:35: Running and strength training
28:01: The importance of walking
30:08: Consistency in training
30:16: Perfection vs real life
30:56: Handling setbacks
32:35: Long-term health goals
34:11: Balancing routine and relaxation
40:55: Alcohol and mental health
48:40: Quick fire questions
52:19: Closing thoughts
Links & Resources:
- Connect with me on Instagram here
- Learn more about KHH coaching here
- Connect with Nathan on Instagram here
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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Transcript
Life-Altering Moments and Introductions
00:00:00
Speaker
personally that the best thing to ever happen in my life is wanting to take my life because none of what is now would exist without that. I'd be offered promotions and people would be like, oh, you're not buzzing. And I'd be like, no, like you're giving me more responsibility in a job that i don't really want to do.
00:00:21
Speaker
Hello and welcome back to another episode of the Kate Hamilton Health Podcast. In today's episode, I sit down with the one and only Nathan Joseph. Nathan is an online fitness coach and content creator.
Making Health Accessible
00:00:35
Speaker
Through his content, he helps people with their mental health as well as their health and fitness. He is also founder of the LCA method, which is the lazy cooking association. He has a recipe book and his whole approach to health and fitness is to make it as accessible as possible, to make it as easy as possible and to stop overcomplicating things. His recipes are simple. His ideas to get moving are simple. And he just has such a relatable approach to health and fitness
Mental Health and Fitness Journey
00:01:07
Speaker
in general. We spend a good bit of the conversation chatting around mental health and Nathan discusses his own struggles with mental health, how exercise has become
00:01:16
Speaker
an extremely important part of his self care to look after both his mental and his physical health. We talk a lot about, you know, training for looks versus training for health and mental health and enjoyment and that healthy doesn't necessarily have a certain look. And just because someone has a six pack doesn't mean they're happy or they're healthy. And he will tell you this in his own story.
00:01:40
Speaker
We also touch a bit on alcohol as well, but in general, we just have such a well-rounded conversation around mental health, around health, around fitness. I just know that you're all going to take so much from this episode. So enjoy. Here is the episode with Nathan Joseph.
00:02:02
Speaker
Nathan, welcome to the podcast. Thank you for having me, Kate. I'm really looking forward to chatting today. with This is a long time coming. Indeed. And I'm glad we waited because now we get to do this in person in the studio. Which I'd much prefer as well because it gives me the opportunity to see you as well. And I'll see you tomorrow at the event as well. Yeah, exactly at the event. Double bubble.
00:02:18
Speaker
Yeah, yeah, yeah. All right, let's start it off and tell me, with everything that you do, what's your mission?
Transition to Advocacy and Personal Stories
00:02:25
Speaker
So I would say for me personally, it's probably better to give a little bit of my backstory. Yeah, absolutely do. Battled with my mental health in 2018, got to a point where I didn't want to be here anymore. And I was on a day where I no longer wanted to be here, ah made the decision in my head, reached out to someone that was the only person that I knew had battled with their mental health.
00:02:51
Speaker
And from that one conversation, it made me feel less alone in my battles because I just kind of thought, oh, I'm the only one that thinks this way. I'm the only one that feels these sort of things.
00:03:03
Speaker
And from that point, I was like, I'll do anything in my power to stay here. um Once I went through counseling, done so many sort of what I'd call like hippie um habits, if you like, yeah I was like, wow, this is amazing. But what I really started to understand was The voices in my head were quiet when I was training.
00:03:26
Speaker
So I knew that there was a big link between how I felt and looking after myself, basically. I'm someone that believes that if you're going through something, you should focus on getting yourself through it and then teaching others how to do it. Yeah.
00:03:40
Speaker
um So after about 18 months, i went into a another recruitment job because that's what i started out in. And I thought I'm not fulfilling any type of purpose here.
00:03:52
Speaker
I have managed to get through the hardest battle that I'll probably ever face in my life. And I want to help people get through that as well. So my mission is to add value to one person's life every day through my experiences.
00:04:05
Speaker
So did you originally start your social media and the messages that you're putting out there for mental health purposes? So initially, i was very i'm a very private person, which you wouldn't believe, obviously growing social media account. But I had a business idea in 2017.
00:04:26
Speaker
yeah And I thought that I needed help marketing it. And at the time, Love Island was on. So I thought, what better way to amass a massive following to then launch a business off the back of it?
00:04:39
Speaker
That didn't go the way that I wanted to in terms of the time that i was on the show, even though looking back now, I'm glad that it ended when it did. But I still had the drive to pursue the business idea.
00:04:50
Speaker
And then from that point, i sort of took my step back after that I moved to Australia and I had a decision to make whether to continue to pursue that business or move to Oz because one of my best mates had moved there. Yeah.
00:05:04
Speaker
And... I took a step back from social media. i just use it as like a place where I post like photos, not not as a business at all. And then I've really thought, okay, fitness is what I'm really good at, right? So if I can use that as the vessel to then move into the mental health side of things, then I'll use that. So my content to begin with it was just workouts, but now i speak a lot about my story and like the difficulties that I go through.
00:05:35
Speaker
Sometimes people will comment like you're really brave with what you share, but for me, I don't really see it that way. I think it's just, that's my life and yeah I can't dress it up in any other way. I'm really like an open book. So yeah, so it's just progressively moved towards more mental health stuff. But When I started my coaching, I was like, oh my God, this person's, their body's transformed so much. But I realized pretty early on that when someone had said they've regained their confidence or they're no longer depressed, I was like, that lights me up so much more than seeing two different bodies in front of me.
00:06:11
Speaker
Yeah, I kind of think everything that happens, good and bad, happens for a
Finding Purpose Through Challenges
00:06:16
Speaker
reason. And I think that the reason that it happens and like, you know, some some things can really fucking bring us to our knees, like, but that everything that happens is building us into the person that we're supposed to be, because I believe that we're all here for a reason. yeah We're all here to contribute. We all have different personalities. We have different strengths. We have different things that light us up. And we ruin that by like constantly trying to force ourselves into jobs or do things that other people want us to do. And I think
00:06:44
Speaker
That, you know, taking a situation and I've had a similar situation with mental health, not more in relation to anxiety and panic attacks back in in my early 20s. But taking what I've been through and actually, we as you say, once you get through it and you learn from it and you get stronger for it, then you can help others. And I think there's, I suppose, reason behind everything. And there there can be good from everything that's going through, you know.
00:07:09
Speaker
I would say personally that the best thing to ever happen in my life is wanting to take my life because none of what is now would exist without that. Yeah. So at the time, I'd never wish it on anyone, obviously. And I hated every day whilst I was going through it. But without...
00:07:29
Speaker
that I wouldn't have my purpose now. So it is, and like you say, was living a life that I thought I had to live, that I was told that I had to live. And I think that was part of what brought me to my needs because I wasn't living life in the way that I wanted to. It was just the way that I thought I should.
00:07:46
Speaker
Yeah, you're obviously quite a driven person, quite a hardworking person. And you were obviously driving and working yourself really hard in the wrong direction. yeah Yeah. I can relate to that. Yeah. Yeah. yeah It was, ah ah really thought that I was just so weird. Yeah, because things like promotion, I'd be offered promotions and people would be like, oh, you're not buzzing. And I'd be like, no, like you're giving me more responsibility in a job that I don't really want to do. Do you know what mean? So it was kind of like, I didn't understand why I felt the way that I did, but I just felt so out of place compared to what I'd been told was the right way to live.
Therapy and Habit Adoption
00:08:23
Speaker
So what did you do when you got to the stage that you're like, I don't want to be here anymore? Did you confided in a friend who you knew had been through something similar? Yeah. Did you go down the route of going to the doctor?
00:08:35
Speaker
going like Did you go down the medication route, the therapy route? Then you say hippie habits. did All of this follow. What was led you back? I know and we are going to talk about exercise in that point, but those early early days, picking yourself up.
00:08:52
Speaker
It wasn't actually a friend. It was actually a friend's ex that I rang. Oh, love yeah. And that was obviously difficult because i was like, oh, I'm breaking bro code here. But also, I'd probably be dead if I didn't do that. And she said to me that she had done CBT, Cognitive Behavioural Therapy, and she was quite local to me. So if I wanted the details of who the therapist she went to, she'd send them over. And it was almost like I am the most stubborn person ever. yeah And from that, as I say, from that phone call, I was like, I will do anything in my power to overcome this, whether it takes me two weeks, two months, 10 years, I will do everything. So I would listen to audio books every single night that were on like um self-improvement. I started, like honestly, I'd listen to The Secret because it's quite a short book, which now I look back, I sort of laugh because it's a bit like wishy-washy. but it It's a great starting point yeah into that that world of personal development though, isn't it? Yeah, absolutely. and then
00:09:59
Speaker
Obviously, i would share in more with the people around me about how I felt. My mum sent me a book. It was, ah can't remember what it was called, it's the 12 Habits of Recovery by Russell Brand.
00:10:12
Speaker
And whilst I was going through therapy, It was almost like I was reading the book and I was like, oh, I've just felt this way. Do you know what mean? So it was like, okay, maybe I am moving forward. Other things were journaling.
00:10:28
Speaker
I would do affirmations, gratitude lists, ice baths, just anything to... improve my health and what I would say is ah some of those I was like this does nothing for me whatsoever others like for example journaling and I was like it's good to get my thoughts out of my head but that was 2018 we're 2025 now the end of 2025 and I would say it's only this year that I've really fallen in love with journaling right so it's almost like oh I don't know if I'm doing this right and all these sort of questions but i just felt that little bit better
00:11:03
Speaker
and as I say, when I started on that journey, I just removed the time horizon. I wasn't like, I need to be better by this day. i was like, however long it takes me, if it's 10 years until I'm happy, then I've won the battle sort of thing. you know i mean? So,
Recovery and Personal Growth
00:11:22
Speaker
yeah, it was... That's such an important thing that you said there about time horizon. Yeah.
00:11:26
Speaker
Like for everything, for every goal, whether we're talking about fat loss, whether we're talking about, yeah, like overcoming something really difficult like that, we set ourselves up for failure and this cycle of self-sabotage when we put this time limit on things why do we need to be fixed by next week or perfect by christmas or like i do totally agree but i still do it in other ah aspects of my life like business i'm like dead i need to be here by then yeah or and even with the goals i set each year we spoke briefly just before we come on but
00:11:59
Speaker
It's like this needs to be done this year. And sometimes that is really good. Yeah, because you're working towards that and you're pushing yourself. But also there is the other side where if you don't achieve the thing that you set out to do, then you immediately feel like a failure. And when you feel like a failure, sometimes you I know that I have that bounce back ability, but in times in my life I haven't. And that's when I'll just go off the rails. be like, this isn't working. What's the point in carrying on?
00:12:27
Speaker
I'll just go and try something else. Have you read this book yet, The Gap and the Gain? No. And Kieran recommended it you, didn't he? He did. I've just finished 10X versus 2X. Oh my God. Life changing. Yeah. Life changing. But the the gap in the gain is really good because when it comes to that goal setting, because I'm like you as well, it's like I'm always future focused and I'm like, what's next? What's next? You know, and like ah it's I can never just seem to just breathe and just be, which I'm working on.
00:12:53
Speaker
but So it's always like, right, what am I working towards next? And I find it really difficult. I don't know if you're the same to reflect backwards, to be like, oh well, actually, now they think about it like this time, like when I was, you know, in 2018, I was working in a classroom yeah and I was a teacher and I had small kids and, i you know, I wasn't working out at all. And, you know, my health wasn't particularly good. I was drinking and smoking all the time. yeah And, you know, like thinking back to to that kind of stuff,
00:13:21
Speaker
like i don't I find it so hard to look back and be like, look how far I've come. And in it whether in relation to my health, my fitness, my business, my own personal development, I'm always like focused on what's next. I'm not there yet. It is so crazy that you say that because in 10X is better than 2X. He says it's like you're chasing the horizon. yeah Yeah. Whereas looking back, so after I read that, so in my head this year, last year was absolutely mental for me. And I can say that was like a crazy year. Whereas this year, I don't feel like it's been that level. And i I am someone that, right, I've done that last year, so I can do it this year. But then after reading that, i was like, oh, let me just look back and at what I've achieved this year.
00:14:03
Speaker
And I'm like, whoa, like, yeah okay, I need to just take time out here because... when you or are always looking at that next thing, you do forget like how far you've come. And I think that is such an important thing in life is, yeah, okay, is be ambitious, look to achieve the the next thing, but also remember where you were and how far you've come so far. Yeah, no, it it was that thought process was life-changing for me. And i I would have to actively do that. And that's where journaling would come in for me, where it would be, I'd be like, okay, like at the start of every month,
00:14:40
Speaker
like write down five things that you're proud of from the month that's just gone. yeah Or you could do it on a Sunday day if you wanted to do it more weekly, depending on what works best for the person. But like I have to train my mind to do that. It still does. And gratitude is all I'm not great with gratitude. Like I can be quite ungrateful. It's not that I'm ungrateful.
00:14:57
Speaker
I'm just in a rush. I'm like, what's next? But I would say rushing, I always say this, rushing is the biggest cause of stress for anything. Yeah. Yeah. Think if you're stuck behind a slow walker and you're in a rush, you're like, get out of my way. Yeah. But something as little as that. But I'd say with my gratitude, I do that just before I go to bed. And I only do it about things that have happened in that day. And it was when I was in that darker place, I started doing it because naturally your head will go to the negatives, right? Whereas if I've got a list of things every day where I was like, oh, that was good, that was good. I'm like, okay, well...
00:15:33
Speaker
I've seen beauty e in today. Yeah. So that sort of it's not huge astronomical things that I'm grateful for. It might be like, oh, my morning run was nice or something like that. you knowmi little things And I think and as women, like and a lot of like, you know, myself and my clients, you know, when we go to when I do this exercise with people, I'm like, what are you proud of?
00:15:56
Speaker
we start listing our kids, we start listing, ah you know, and it's like, no, no, what are you proud of about you or what could happen in your day? Not that your son won his football match. yeah That's not. It's about you. And it can be really hard, I think, particularly for women sometimes to focus on themselves. Well, I'd say my demographic is a lot of mums. Yeah. And obviously, not that I know because I'm not a mum, but having conversations with them, I'm like, you are not the priority in your life. Obviously, your kids are. But finding pockets of time where you are the priority, where you can do things for you and find pride in what you've done. Yeah. So I think that that is...
00:16:36
Speaker
really difficult to show people or have it's it's almost like a mindset shift for them to look at themselves and be like because as well there's a thing in Australia called tall poppy syndrome which is if you sort of are above the grain or you think too much of yourself not in an egotistical way but we're very easily Well, it's very easy for us to critique ourself and not talk ourselves up or not say, it's easy to look in the mirror and be like, oh, look disgusting today. But it's very rare that you'll be like, oh my God, I look 10 out of 10. Do you know what I mean? yeah like yeah is that
00:17:11
Speaker
That is a weird shift, which I'm not saying to everyone, like just be up your own ass or anything like that. But it is so important to look at yourself and understand what you like about you.
00:17:23
Speaker
Yeah. Think about your inner voice and about how you're talking to yourself. And then imagine taking those words and talking to your best friend or your child or your parent or your sister or whatever.
00:17:33
Speaker
Like you could like most people couldn't even imagine doing that. Yeah. And as well with the mental health battles, something that I'd always say is like the voice in your head is the one you live with 24 seven. Right. So imagine just being constantly negative about yourself all day long.
00:17:52
Speaker
like what is that going to do for not only yourself, but how you interact with other people? Because you're not going to feel good. So when you're around others, your company's not going to be to the level you want. The way you perform in your job is not going to wear you where you want it to be.
Mindfulness and Mental Health Activities
00:18:07
Speaker
And I think it's really important as well to remember that just because you think something doesn't mean it's true. Like that was life changing for me because I used to think I had to change my thoughts be like, oh, my God, what? Like, you're so negative, Kate. You're so ungrateful. And it's like, OK, no, it's just a thought. you Let it pass. And that's OK. It doesn't. It's when we attach ourselves to the thoughts and they become our beliefs. Well, yeah. That's.
00:18:29
Speaker
That's when it leads to us feeling like shit. So when I did CBT, the therapist that I had, she said that faults are like traffic. And if you let a fault go through your head, you're not going to cause a traffic jam. But if you hold on to this negative fault, the other faults that come in that are negative behind it, it's just going to clog up your brain. And then that is going to be the way you are with the world. Yeah.
00:18:49
Speaker
Yeah. In relation to thoughts, right? And like you said, that exercise has been such played such a big part in your life for feeling better. And, you know, when you feel low that you know that you need to get to the gym or you need to get your run in. And it's funny, even all of those exercises that you're talking about, like, you know, whether it's meditation, whether it is journaling, even then if we look at other things like breath work, I saw you were dipping in the sea there last night, were you? yeah You know, like this saunas and icing that's so trendy at the minute. Like, you know, all these different...
00:19:19
Speaker
modalities, I suppose, that are available to us today and the whole purpose of them all. when i think and like Because I speak to a lot of people that are into different things, you know, like breathwork coaches, manifestation coaches, meditation coaches, yoga teachers.
00:19:32
Speaker
Everyone's trying to it. It's all the same objective with everything. It's to take us out of our mind and connect with ourselves. And the easiest way to do that is to connect with your body first. Yes, indeed. Yeah.
00:19:47
Speaker
And for me, it is is something that i've put a lot of thought into because say if I go for a run, I immediately feel amazing after, right?
00:19:58
Speaker
Ice baths, you're focusing on your breath, meditation, exactly the same. So I'm like, obviously there's got to be a link to why I feel very similar feelings after I do these things. And it does come back to the body. And before I went through my battles with mental health, I'd only trained because I wanted a six pack.
00:20:15
Speaker
I was like, yeah that is all that matters. When I go on, at the time i was single, i was like, when I go holiday with the lads, Like, I'll just look great. you know mean? That was all that matters. But lot of people get into fitness. That's why I got into fitness. I was like, I just want to look like that girl on Instagram. Yeah, yeah, exactly. That was why. Exactly. Back in 2015 when I started, yeah, dipping my toes in fitness. Yeah. It wasn't to do with the holistic health. No. Connecting with myself. It was like, I want look good. Yeah, absolutely. And I think that for me, exactly the same. Like I've got one of my best mates, he's a very good looking bloke and he started going to the gym and I was like, well, obviously going to have to do that now because otherwise... I have to keep up. Yeah, exactly. And now it's obviously taken me down this path. So yeah, grateful that it was a vain metric to get me into
Shifting Fitness Perspectives
00:21:02
Speaker
it. But obviously over the years, things have changed a hell of a lot. But let's talk a little bit around that training for looks, because although you've moved past it, I've moved past it. A lot of people do move past it. There's a lot of people out there that are still very much coaching people for looks, which is OK if that's someone's goal, promoting themselves in this absolute insane shape, which is, again, their own personal choice.
00:21:27
Speaker
But it leads to this kind of this big misconception about what health actually is. And this is what frustrates me the most. I'm like, you know, and I say say this, I'm like a broken record. I i get sick listening to myself sometimes. leo What's healthy on me iss going to look different to what's healthy on you or to what's healthy on Dan or whoever, you know, like it everyone's going to look different. It's almost the first thing that I say to anyone that i jump on a call with that wants to join my coaching is they'll often say that, oh, my friends say that I look great or whatever. I was like, I'm going to be your coach and I cannot tell you when you feel comfortable in your own skin. Yeah. So just because I think that we've cracked it, you might not like the way you are there or whatever. so I think that it is a very personal thing, but even if I take myself back to when I started my fitness journey, I was eating the same calories as the friend that got me into the gym, if you like. I was eating the same protein and he's like, I wouldn't say he's half my size because that would be that would discredit him, but i was literally eating next to nothing. you know what I mean? And what are you, 6'4", 6'5"? Yeah. I mean, I'm not going to cry over that inch, but yeah. You're tall. Yeah, tall. I'm very tall. Yeah, exactly. Exactly. So I think it is really important. It's hard because obviously you see the bodies on Instagram, you're like, oh, I want to look that way. It's so much more or so much easier, I should say, to see the top 0.01% of bodies and think, oh, that is what healthy is. But also... You don't really understand what people are willing to sacrifice to get to that state. And also and it's not healthy. so It's like, you know, everyone's shamed when they're overweight and, you know, like, oh you need to lose weight for your health. It's like, but that opposite end of the scale is just as unhealthy. you know women even more so even more so. Women are losing Men are like... on steroids. Like there's all sorts going on here and a hell of a lot of malnutrition. And I'm generalizing, obviously, but I just really want everyone to know that that picture, that chiseled look is not what health is. And it's not.
00:23:34
Speaker
I mean, I've been very lean at times and I hate it. you know what I mean? Like I don't enjoy the training because it's too hard yeah with no energy. i don't enjoy my food. Like my sleep is horrendous. You can't do anything fun. Exactly. because you You cut your social life out and it's like, can you live like that for the rest of your life?
00:23:59
Speaker
Maybe in periods. Yes. If you've got a holiday coming up, go on a little cut or whatever. But yeah for the most of the time, I think what... You really need to dive into why you're doing it and what you're doing it for, because yes, you can compare yourself to a bodybuilder, for example, but unless you want to get on stage, why are you going to do what a bodybuilder is doing? Like that just doesn't make sense to me.
00:24:22
Speaker
Yeah. A lot of bodybuilders can be pretty insecure as well. Exactly. In my opinion, that's why they do it. Yeah. yeah Yeah. External validation. Yeah. I wanted to talk a bit then about training then for performance as well. like Because I work with a lot of women, as do you, and they want to get into running and they want to run a half marathon. They want to run mar a marathon. And I know you are into running. You enjoy a bit of running.
00:24:44
Speaker
But a lot of people that I initially talk to about running, they want to do it because they want to lose weight. And then they realise, one of my clients in particular, I won't mention her, but she'll know she know who she is when I'm talking to her. And she's a fantastic runner and she's been running for years. And she regularly does half marathons. She recently just did the Dublin Marathon.
00:25:01
Speaker
And she was like, Kate, I've never felt so fluffy in my life. Because she was fueling properly for it. She was like, I cannot wait to just get back to a bit of strength training, run a few 5Ks and, you know, a better balance of food. Honestly, I would so last year, so before last year, I hated running, but I used to vape a lot. So I set myself a task. I'm going to run 100 kilometers every month to try and repair my lungs from the damage that I've done from vaping. There's a high achiever. There you go. Setting yourself. So I was like, right, I'll do that. And at the end of the year, although I finished it with a marathon, I just walked out of my front door and just ran for 42 kilometers or whatever.
00:25:44
Speaker
But ah yeah, I know. It was just, i was like, what better way to finish a running challenge? But With that, after, if I compared my body before doing that year and after, it was definitely in a lot worse state. And something that I would say is, strength chaining is going to change your physique, right? It's going to change what you're made up of. Whereas running, it's just going to make you a small, if you solely focus on running, it's just going to make you a smaller version of
Balancing Fitness Approaches
00:26:16
Speaker
yourself.
00:26:16
Speaker
Yeah. With joint issues. Yeah, yeah, exactly. no and i Sorry, I'm not anti running because obviously it's a great like it can be a great cardiovascular exercise for you to do. But what I think is a lot of people put themselves under pressure thinking and they have to run yes to be healthy. I i went through a little running phase.
00:26:34
Speaker
did I built myself up to 10K, did the 10K race, was really happy, haven't ran since yeah over it. I'm like, yeah, no, i I just don't enjoy it. I'm like, I like to lift weights and I like to walk, but I'd walk all day if I had the time. Like, that's fine. And I'm like, that's okay. And I think it's really important for everyone to know that, you know, so like strength training is a must. Yes. Like, as we get older, we're losing muscle some mass. We need it. Particularly us women, we're losing it a lot earlier than men. Yeah, from our 30s, really. we We are like, and...
00:27:01
Speaker
It is the only thing that's going to change your to give you that lean, that toned look that, ah you know, the slim look that a lot of women are looking for. The strength training is what's going to do it, especially once they get over the age of 40.
00:27:13
Speaker
If you've tried to lose weight and didn't get results, here's why. The plans you followed were built for perfect people with perfect lives, not for women with jobs, stress, cravings, kids and days that don't go to plan.
00:27:27
Speaker
Also, there's no such thing as perfect. That's why Nourish Her, my online coaching program, works. We build a plan around your lifestyle so that you lose weight without restriction. Build strength with workouts designed for your level and finally stop the cycle of restarting.
00:27:45
Speaker
If you want predictable progress instead of waiting for motivation, if you want a routine that survives real life, if you want results that last, go to the link in the show notes.
00:27:56
Speaker
And join the women who chose the smart approach instead of the hard one. As for the cardio side of things, whatever you enjoy walking, like I walk up a hill every day to bring my kid to school and back. and I think that part of my business is obviously my recipe books, which is the Lazy Cooking Association. Right. But I would say that I am.
00:28:18
Speaker
I want to get the maximum results from the least amount of effort. And if you compare running to walking, like, why would you run? yeah Unless you want to get it done quicker. Yeah, but also I just think, like, if I can walk to the gym every day instead, I know that's not an option for everyone, then I'm going to do that instead of go for to try and burn calories, right? If I can walk to the shops because I forgot something, then I'm going to do it. So I would always say to anyone, you don't need to be into a cardio activity. Just walk more. Plus, that is the goated mental health habit, I think. Just going on a walk, no headphones. You can do it every day. Exactly. You don't need a rest day from walking. Yeah, exactly. You're going to have to rest from strength training. You're going to have to rest running. Yeah.
00:29:06
Speaker
You don't have to do that from walking. And it's it's nice, especially if you go with someone as well. You just go on a yeah dog walk, whatever. you know what mean? It's just nice to be out in nature and you don't even realize that you're improving your health. Whereas I think when people do get into strength training, running, whatever it is,
00:29:24
Speaker
it It is a chore to begin with, right? Because there is ah often a switch when you go through a coaching process where it's not no longer something that I have to do, something that I want to do. Yeah. Whereas yeah with walking, there is just never that boundary of, oh, just can't be bothered to go for a walk today. Like, yeah yeah, it can just be. And you can be not bothered to go for a walk, but it's easy to drag you easier to drag yourself up and just get out the door and start walking. that have a go here we go Yeah, exactly. It's easier to be like, right, five minute action. Let's just fucking do it even for five minutes. And once you get going, you feel better for it.
00:29:56
Speaker
It's just so important to remember that it's not always about more and more more and pushing. It's like consistency over intensity every single time. What can you do consistently? And if you're someone who really loves running, because there's also people who are like, oh, but I really enjoy running. Should I not be running? If you enjoy it and you're going to do it every week, as long as you're not overtraining and you're fueling properly and recovering properly, but that's OK, too. I think there's like a muddied water with consistency, though, because people that are the coaches that we mentioned earlier, where they're ripped out of their heads and they're sticking to their Tupperware every single day.
00:30:27
Speaker
People will look at that and be like, oh, my God, they're so consistent. But that to me is... Not perfection, but they're aiming for perfection with their diet. Everything's weighed out, whatever. yeah Whereas consistency to me is doing the right thing most of the time. There's going to be days where the stress is through the roof. There's something going on in the family. Work's taking a battering on you or whatever. yeah But if you can do something most of the time, then you're being consistent with it.
00:30:56
Speaker
Consistency for me is consistently picking yourself up every time you fuck it up. Yes. Yes. That's literally what it is for me. Yeah, yeah, yeah, like that. And then obviously not banging your head off the wall and expecting nothing to change. That's definitely not the saying. But you know mean? Like it's like picking yourself up like, oh, shit, what happened there? Oh, yeah. I had this big binge probably because I missed breakfast today. OK, right.
00:31:16
Speaker
Well, we make sure that doesn't happen tomorrow and we move on with it. And once you kind of detach that guilt and the shame from the the fucking up, because like that's the one thing I say to everyone who starts in our coaching. It's the one thing you all have in common. You are going. to fall down along the way. Exactly that. You know, everyone is. And it's that yet idea of perfection on Instagram, it annoys me. Like the Tupperware and the, oh, this is how you should do it and do it perfect. It's like great. Tupperware is great when it suits and you, yeah, but like also real life happens. But I think that also creates the culture of I'll start on Monday. Yeah.
00:31:47
Speaker
If you're thinking, right, this is the week that I'm going to change. This is the week I'm going to be consistent. By Wednesday, Thursday, Friday, you're going to be like, I am so sick of this. And then at the weekend, you have a binge and then it starts the cycle again. And every time you hold yourself to those high standards,
00:32:06
Speaker
it is even more difficult to get back on the horse because your motivation is taking a batter in in the sense that, well, I know I'm going to say I'll start next Monday and ultimately i'm going to be in the same position next week.
00:32:19
Speaker
So it's about just sort of accepting that we are humans, not robots, and there will be lows along the way. And the most important thing is getting yourself back up, not taking it as do or die and going again. And this is where the time horizon that you mentioned earlier is so important. Like when I post my before and after photos on Instagram, i actually haven't posted them in a while and must do that again soon. But they were five years apart. Yeah. And someone asked me, I was on someone's podcast there during the week and they asked me, what were there more like, did I have many like
00:32:55
Speaker
times that I like things got in the way and, you know, I was off track over the the period at that time. And I was like, it was five years. There was Christmases. There were holidays. People died. There was there was a lot of fucking shit. There was life that happened. Five years of my life. Half a decade. Yeah. loads of shit happened and like weeks went by where nothing happened and you know then I just picked myself up and got back and that
Viewing Health as a Lifelong Journey
00:33:18
Speaker
that's what it is. It's the lack of perfection. I'm like the most unperfect person you'll ever meet. My attention to detail is terrible and but I do think that that's the secret to long-term results.
00:33:29
Speaker
Without a doubt, I think that like... something that I'll say to people that join my coaching is your health ends when you die. So like, are you doing this? Because if someone was to be like, oh, in three months time, I've got this holiday in my head, I'm sort of going to be thinking, well, is that the end goal then? And after that, you're done with the coaching. You're just back to your old habits. Yeah. Whereas for me, it's so important that,
00:33:56
Speaker
Yes, life will happen. But if you implement good habits consistently over time, you will get the result that you want. And why does it have to be by this certain day? Like, yeah, of course, we all want to look great at weddings, holidays, whatever. But as you say that, like for me personally, I used to be someone that I'd go on holiday, I'd still track my food, i would yeah train every single day I'd try and get a run in if I could and even then I hated running but then I was like I am deterring from the time that I'm having away so now when I go if it's not a work trip if I'm going on holiday you will see me at the breakfast buffet for yeah at least three hours like I'll just you'll just do nothing yeah nothing When I go away, I i don't train well because I've got kids. So usually even if I'm away without my kids, I won't train. I just it's it's a thing in my head. I'm like, if I'm out of my yeah routine, because my life is very routine. yeah like and So I'm like, when I'm out of my routine, I don't want to train. yeah I will go walking because usually if I'm away with my kids, I want to get away from them. So that will also be nice, you know, get little bit of a break. Absolutely. I get out walking. But yeah, like I don't track calories. I will just relax and eat. And I have this thing about a personal thing, not for like my clients, but for me, I don't like to diet for a holiday because if I diet for a holiday and I get super lean, then I'm sorry, I never get super lean. When I get super lean for me.
00:35:19
Speaker
And then like you're day two into your holiday and you're bloated and then you feel shit about yourself. Oh, I've ruined it all. yeah It's like if you're just normal sized going away and then just stay normal sized. I'll never forget. I went to Barcelona we on a boys holiday and I'd honestly done everything before this holiday to so be as lean as possible.
00:35:38
Speaker
And then when we was away, I think I had a paella on the first day. The next day, I literally just looked like a cylinder. I was like, what is going on here? And I just felt crap. And I was like, I've put in all this effort. But obviously, at that time, I was like, oh, carbs are bad. I need to cut them out. So as soon as I had that paella, I was just literally like. m Yeah. Although go away and I'm like, Peter. Literally, literally. Give me everything.
00:36:01
Speaker
And then the following day, I go in my bikini. I'm like, oh, God damn, occasionally. But, you know. but I think it's really important what you said there. Like, I i love a routine. maybe so Maybe sometimes I'm too obsessed with my routine in the sense, like, if I do something out of my routine, sometimes I can lose my head a little bit. Like, oh, my God, like I should be on task. But I think it's so important to have breaks from a routine as well. Because yeah being on it all the time, it is mentally taxing whether you realise it or not. and Yeah.
00:36:28
Speaker
When I was in the past focused so much on how the way that I looked, as soon as I come back from a holiday, i just wouldn't get back into a routine. I'd be like, oh my God, that was too hard. I can't bother to do this now. So it would be weeks and weeks and weeks. I'd feel worse and worse and worse. I'd eat every single takeaway that I could imagine, put on loads away, and I'd be like, right, here we go again. Until you hit that uncomfortable point that you're like the point of crisis that you have to do it again. And that's that cycle, isn't it? Like it's just, yeah. It's a horrible place to be and it is that yo-yo cycle of I can never keep it off right whereas if you don't look at it as an end goal just as something that you do then when you get back from the holiday or if something happens in your life and you need to take a few days off of the routine or whatever it's so much easier just to be like right today's the day I'm going to the gym or I'm going to be eating this or
00:37:21
Speaker
Yeah. And if you think about like a two week holiday or, you know we're coming up to Christmas as we're recording this to like two weeks up over Christmas, let's say, where you like just take your foot off the pedal. i I don't actually have a calculator in front of me right now, but as far as I'm aware, two weeks is about 4% of the year.
00:37:36
Speaker
Now, please don't come at me if I'm wrong with that, with that matter. I'm not even going to try. It's not me actually doing the maths in my head. I'm trying to remember. I figured this out before. It was a 3.6 or 4 point something. It's like 4% your whole year.
00:37:47
Speaker
Like, calm down. Don't ruin. You know what Ciarán always says? Don't be the person at the beach thinking of the office and the person at the office thinking the beach. yeah When you're on holiday or you're with your family over Christmas, don't be stressing over calories and ruining the good times because it's what you do. And you said it already in the ordinary times. It's all those ordinary days, the routine days. They're the ones that are important. Yes. And then you can relax and enjoy your holiday and go to the breakfast buffet and have the pizzas and the paella or whatever it is you're having. But I also think it's really important that if I look back on holidays where I was hyper focused on the way that I looked, making sure that I still done those things, I think my mum and dad must have hated going away with me or my mates would have been like, oh,
00:38:25
Speaker
we we just want to go down the beach now, mate. We don't want to be waiting for you to get back from the gym or whatever. So you're not only impacting the memories that you're making, but also their time away as well. do know what mean? so And I think that's something I've always had to be conscious of with family holidays because like my oldest is like 15. So I've had kids forever. Like and I've had kids since I was 23.
00:38:44
Speaker
twenty three Like when I'm away with them, I'm like, I can't expect... like Dave to just be stuck with them by himself when they were smaller, you know, yeah and to be stuck minding them while I go to the gym or whatever. Or even now, I'm like, they don't want to waiting around for me. And I guess it's like, so recently, me and my missus, we've got like a niece and nephew and we went on holiday with them. I think it was last year. And it's like, if I was in the gym now, they might...
00:39:08
Speaker
do something really funny that I miss. Do you know what I mean? So it's like you're going miss moments yeah that you'll cherish forever just for a gym session. It's also sometimes really nice to do nothing and it's okay. And I think sometimes our nervous systems don't catch up. like And I know that we said it earlier in the in the conversation that I really struggle with doing nothing. Right. But it I make it a a real priority to make myself do nothing things sometimes because our bodies need it. And, you know, to be able to bring that cortisol level down and balance our hormones and actually be able to feel good. We have to be able to rest and recover. It is. So recently, i mean, my sleep has been horrendous.
00:39:46
Speaker
over the last month or so because ah I've just bought a house with my missus. Congratulations. We've got the keys today actually. Amazing. So unfortunately she's moving in on her own but I had to be over here for obviously this and so tomorrow. yeah um So really excited about that but it is resting has been like the biggest priority for me this year and understanding that The way that I am, if I'm not getting enough sleep or I'm someone, if I work, some days I can work till silly o'clock, but I know that I need two hours in an evening of switch off.
00:40:21
Speaker
Before being able to sleep, the same. Yeah, exactly. Otherwise, I'm still wired. There's no point in me being in bed. I went about two years with only surviving between five and six hours sleep. And it's only now that I've really prioritised it this year and getting between seven and eight. I'm like, oh my God. Yeah, yeah. I'm like a new person. actually look younger. I'm like, even for that reason, don't. My brain actually works now.
00:40:40
Speaker
I can think clearly. Yeah, yeah it's amazing. oh That's amazing news, though, about the house. yeah And that is one of the most stressful times in life is buying a house and dealing with financial institutions and all the other things. things that have to be put in place for house
Sobriety and Its Impact
00:40:53
Speaker
buying. In relation to sleep then as well and recovery, talk to me about alcohol because I know you have a love-hate relationship with it, don't you? And I did for a long time as well. So I don't know if I ever told you about my background. with like you know i well I used to love my social occasions and I'd be life and soul at the party. I would have drank every weekend, like my whole adult life. But then it was just affecting my mental health too much. And that you know even after I did all the work with CBT and everything to get through my anxiety struggles every time I'd have a hangover it would come back right and it would be like three days that I'd be recovering yeah and I'd be like I'm fucking messing with fate here with my yeah mental health I was like every time like this is the time now I'm going to never I'm going to not come back from this hangover and I'll be stuck in this yeah
00:41:39
Speaker
below par state forever. Definitely. And that really just got to the point. So I gave up alcohol for two years. i did i did did a year, I did two years and like I've kind of done different stints and then and I felt amazing and I reintroduced it then like as a grown up where I'd have like, you know, if we were at a social location, have like two drinks, maybe three. And that was working really well. and But I noticed because I'd spent two years without it that I felt still slightly below par. Mm hmm.
00:42:08
Speaker
even with like two or three drinks. yeah And I was like, I don't want to, like I want to feel the amazingness. the I want to feel magic that you can feel when you don't at all. So I now don't, i've I'm over a year off alcohol again. I know this time and anytime I've spoken about it before, I've always said, I'll never say never. yeah I will never drink alcohol again. Now I know that when I'm like, I'm nearly 40, I'll be 40 in May. so I'm like, i I just know that just the joy that it brings me not drinking. And I have all the fun stories behind me as well and all the good times. And I'm like, and I'll still go out and have my zero beers. And then I'm like, right, home. I'm in much more going in the day and have some fun doing fun things and then go home and just sleep. Sleep. Yeah. yeah yeah Just sit in my sitting room and just not talk to anyone. I think you're spot on. enough I've done um when I was went through that period of, right, this is what i'm going to do to stop.
00:43:02
Speaker
Feeling the way that I did back in 2018, I stopped drinking because what I realized was I was using drinking drugs as an escapism and I was just getting out of my head to try and forget. But then obviously the next week you're like, oh, I remember times two. Yeah. And everything felt a lot heavier. So that was my first break from drinking from probably when I was like, I'd say early teenager. Yeah. I remember like just drinking. It's just the culture that exactly Ireland and the UK have. We just grow up as teenagers, most of us yeah drinking. Yeah.
00:43:35
Speaker
then I was like, when I was in Australia, the Sunday session, like you'd watch UFC all day, get battered with your mates. But I'd just started my business and I was still enjoying it. But then I sort of realised my mates go to work and they get their salary. Yeah. Whereas if I am on the floor for three days, yeah, Yeah, you can't just yet wing it and do the bare minimum. yeah so I was like, right, I'll do three months off. That turned into six months and I felt great. Business was booming, in amazing. and then But that was a very definitive, this is ending after six months. you had a goal in mind. You were building the business. yes yeah this And I was like, yeah I can't wait to have my first pint after that. Yeah.
00:44:20
Speaker
Then I don't know what triggered it. it When I left Australia, come back, I was like, I'm going to do it. I think it was three months to begin with. And then I was like, well, know can do six months. I'll do that. And then it turned into 16 months of not drinking.
00:44:36
Speaker
That period of time is the best i've ever felt in my life. Like, honestly. magic. It is. I can't, you can't describe it. I felt like ah I had superpowers. Like, that's probably the only way I can describe it. my As I say, I think it's after maybe like six, seven weeks. Again, I was like, my brain, I'm so clear. Like, with my thoughts. Yeah. I don't forget things. When I'm on tasks, I'm so disciplined. Yeah.
00:45:01
Speaker
And then one of my best mates growing up, the person that moved to Australia to to do the time out there with, his ah dad passed away and he was a big drinker. So at his wake, I was like, I'll drink at that event and then I'll so stop drinking. But...
00:45:19
Speaker
the biggest thing that I would say to anyone that is not drinking at the moment or contemplating drinking again, from my experience, is after I that had that first drink, my discipline went out the window in the sense of the next weekend, the boys were like, oh, we're going to go down the pub. while i was like, wow, I'll just have a beer. Yeah, exactly. Yeah. But there is like and I will never tell like anyone. Oh, you you should give up alcohol like it this is very much a personal choice for me. And it took like I'm nearly 40. It took me a long time to to get there. And I don't regret. I'm sure there's nights I regret, but, you know, like I don't regret all the experiences I've had. But what's more important and I think it's even more important for men because women do this without alcohol anyway. It's connection.
00:45:59
Speaker
It's that human connection. And. I think that when men give up alcohol, they sometimes lose that because everyone's going to the pub and you don't want to be the weirdo in the pub with the Heineken Zero. Although it's becoming more normal in Ireland anyway. don't know about the UK. definitely. Definitely.
00:46:17
Speaker
Like I'd go to places and i love Guinness, so I'm in the right place yeah this weekend. But I'd go to places, there'd be no Guinness Zero. And I'd be like, what do you mean? They'd be like, we sold out. Do you know what mean? it's becoming more popular. But similarly to you, i would never tell anyone to stop drinking. I do love having a drink. like There's no doubt about that. but If for me is right, if I've got something in my mind, I'm like, well, I'll get there 10 times as quick.
00:46:43
Speaker
Yeah. If I stop drinking. So you'll decide whether to do a stint and be like, right, going to get later focused. Yeah, exactly. And I think that will always have these periods in my life. Hmm. Until I do believe one day I won't drink alcohol, but I think I'll always have, right, I'm almost, like, focused in on what want to achieve over this period of time.
00:47:01
Speaker
I had one ah from November last year till April. I had six months off. And again, everything in my life, my relationships with family, ah my missus, my business was going really well as well. you know what I mean? So it was...
00:47:20
Speaker
I notice a huge correlation and then people might think, well, why do you drink now? But it is, I stopped drinking then because it was my best mate's stag do. And then i went for a massive grind period, I'd say for three to five years in my business. And in April, I've sort of,
00:47:40
Speaker
When I started coaching, I was like, oh my God, I am... What I dreamed of when I started, i am there. So then this summer, I was like, i've deserved I deserve to enjoy myself. Which maybe I overdid, but I would say...
00:47:57
Speaker
It is night and day feeling. And as you mentioned earlier, I had one beer last night. My sleep was 55% recovery, like just off of one But you're also out of routine and you traveled yesterday as well. but it's Yeah, it does affect sleep. Yeah, I'll look back on the days that I'm drinking and my recovery is so longer. your resting heart rate is always much higher. Exactly. Yeah. Yeah. But no, i I think thank you for being so honest about that there, because I think, again, but bringing it back to the perfection mindset, you know, I think you're really showing that you don't have to be perfect. You don't have to not drink. You don't have to eat perfect food. You don't have to train a certain way. You don't have to look a certain way. Just to finish things up, actually, on that that that's perfection side of things. Can I ask you 10 quick fire questions? Let's do it.
00:48:43
Speaker
And the whole purpose of these is to show everyone that there is no such, there's no one size fits all. Yeah, and with quick fire, I've got to just answer straight away, yeah? One word. Right, okay. Okay, one word. And no, they're not, sorry, they're not hard. Okay, favourite food?
00:48:57
Speaker
Lasagna. oh Favourite exercise? he i would say RDLs. Really? Yeah, I love them. Don't know why. What time do you get up at most mornings? 7.30.
00:49:12
Speaker
That's a normal enough time. yeah these You're not one of these 5am people now. No, not a chance. How many hours do you sleep each night on average? Eight. Your favourite past time? Like your favourite hobby? um I'd say chess.
00:49:24
Speaker
Really? Yeah, I know. Me my best mate, we just honestly play so much chess. Well, we actually haven't played in ages because last time I played I beat him 5-0. But yeah, love Keeps you sharp. it's because it switches me off. Yeah, you have to focus. Exactly. Love it, love it, love it. You've already answered this. Do you drink?
00:49:42
Speaker
At the moment, yes. Depends on the month. yeah and Do you meditate? Yes, every night. Do you have a morning routine? Yes. Okay, what is it? So i wake up at 7.30.
00:49:55
Speaker
Well, it starts in the evening, really, because I lay out my running gear. Wake up at 7.30. First thing I do, go for a run. I feel a bit grotty saying this, but I'll do that before I'll even brush my teeth, because that is like a... That's a moment of resistance. and I get that. Exactly, yeah. So I'm straight out of the door, come back, stretch,
00:50:15
Speaker
jump in the shower, make my mate, which is like a South American tea. Then I have recently started doing a double journal. So I'll journal last thing at night, but also now first thing in the morning just to see where my head's at.
00:50:27
Speaker
And then I'll create a video. That's that's the structure. I think people will be surprised to hear about that morning routine. Why? I don't know. I just, yeah. No, I think, no, it's really, really good. What annoys you in one word?
00:50:40
Speaker
ah Not to set you off. People. No. um I was actually saying Sean on the way here. What annoys me is, you know when you're paying for something, say you're at M&S or whatever, and you click through, it's like, oh, any bags? You're like, no.
00:50:56
Speaker
And then it's like... cash card or voucher or whatever. yeah I'm like, well, if you just present the option for for card, I'm going to pay. So that really annoys me that I have to keep clicking through the buttons. I know that's so irrational. but Like, let's just get to the point. Yeah, it just hit me today. It's like, just get to the point. I want to just do it now. Yeah.
00:51:13
Speaker
Last question. What does the word health mean to you? You can use more than one word for this. The word health. That is a great question. To me, health is living...
00:51:28
Speaker
life in the way that is right for you, right? Because my definition of health is going to be drastically different to yours, to the next person's, whatever.
00:51:41
Speaker
But I think that for me, is doing everything that I can to protect my mind. i'm very Prevention is better than cure now, like with my mental health. so If someone looked at what I do for my mental health, they'd be like,
00:51:56
Speaker
you need day off mate. Like you're just doing well too much. But for me, that is yeah right for me. so And that might be stressful for someone else. Yeah, exactly. It might be really overwhelming. And yeah I'd never say, oh, this is the perfect thing to do for your mental health. And this is why I always ask this question, because everyone has a different definition. And it just shows there is no one size fits all. Absolutely. Nathan, thank you so much i say for this conversation. It's been so good. I've loved it. For anyone who doesn't follow you that's listening, and I know a lot of them will already be following you, but is Instagram the best place to find you? is there anything anything else you want to point them in the direction of? Yeah, no. ah Instagram, Nathan G. Joseph. But yeah, just find me there, really. I will be launching my own podcast in the new year, which is really exciting. But that's not done yet, so i won't say get over to my YouTube just yet.
00:52:41
Speaker
Yeah, yeah. So if they go to your Instagram, you'll be letting them all know about anything that's coming on Yeah, absolutely. Absolutely. Thank you so much. No, honestly, it's been a pleasure. I just want to say thank you so much for listening to the podcast.
00:52:55
Speaker
And if you haven't already, do go back and listen to some of our previous episodes. Stay tuned for future episodes. So the best thing to do here is to make sure that you are subscribed to the podcast. It also makes such a difference to me if you do. So if you haven't subscribed yet, please do. And if there's any episodes at all that you particularly enjoy, do. Please do share it with your friends, share it in your WhatsApp groups, share it on your stories. Please do tag me. I always love to hear it.
00:53:22
Speaker
Follow us on social media. You'll find me at Kate Hamilton Health on Instagram, TikTok, Facebook, YouTube. Until next time, thank you for listening.