Transcript
Speaker: Hello everyone and welcome back to another episode of the Kate Hamilton podcast. So today's episode will be a solo episode and as I'm testing out with, as I said in the previous solo episode, these episodes are going to be a little bit of like my weekly reflection and so I'm recording this on a Friday. So any thoughts that have come up for me during the week that I think are going to be helpful and for you on your journey and um I'm going to share.
Speaker: so I suppose the main thing that's really come up for me this week, it's been a super busy one. and My LeadHer community is starting to grow. LeadHer is my business mentorship for female entrepreneurs. I also have my NourishHer coaching for and my health and fitness clients, and which is tipping away nicely and which I absolutely love. NourishHer, as everyone knows, is is my baby. I love it as much as my children. And LeadHer is my new business relationship. where I'm helping other female entrepreneurs build a personal brand and a successful business in a really fulfilling, connected way and building a community. And so that's I've been feeling hugely grateful and really fulfilled by that. And as I'm recording this, we're having our first in-person live event tomorrow.
Speaker: And I just cannot wait to connect in person with these women. And I know they're so excited to connect with each other in person and this little community. There's 11 of us now and so far.
Speaker: And the connections that they're creating to each other and are like we've two group calls every week and they're just helping each other out so much. And I'm getting so much inspiration from it.
Speaker: They're getting so much inspiration from each other as well. And it's just it just feels hugely empowering. And it just reminds me of how much. we can achieve when we work together. And i think as females, you know, sometimes we get a bad rep and, you know, females in leadership or females in business or, you know, females in groups can have this kind of reputation for, you know, liking to bitch about each other, gossip about each other, tear each other down or, yeah, like not be particularly nice to each other. Women can have that reputation.
Speaker: And, i ah just want to flip that. I'm like any woman that I've worked with has just been absolutely incredible, both in the business space and the health and fitness space and with our Nourish Her community and our WhatsApp group and our group calls. We have an in-person event coming up in October.
Speaker: It's actually just amazing when we stop just thinking about ourselves. And we look around us and we help the other people around us and we connect with the other people around us. How empowering that is, how amazing that feels and then how much more progress we actually make in our lives because we feel amazing from being connected with these other amazing women. And there's always something to learn from someone else. And I think a really important thing here here is having an open mind.
Speaker: And, you know, we can think we have it all figured out. None of us do. But we might bring certain strengths to a conversation and then someone else might bring some amazing points to a conversation that opens up our whole view a little bit more. And I just think it's so important to always be open minded, always willing to learn and and to collaborate. I just think collaboration is just magic. And i'm I'm so excited for my two live events that are coming up.
Speaker: But this week as well, apart from, you know, all the positive things happening within my business is that I went to an in-person event that was hosted by Horology.
Speaker: So Horology supplements are an absolutely fantastic supplement brand. They are Irish. They are owned by two Irish women.
Speaker: who genuinely care about female health. And so two Irish scientist women, should I say, and Michelle and Sarah, who care so much about female health and what they've created in their Horology Hub live events, which they do once a year. And I've had the privilege of being invited two years in a row now. And is they get female professionals or professionals who work in the female health space. They get them together in a room. So there was about a hundred of us and they provide a day of talks. So yesterday's talk was the first talk was on fertility, not just female fertility, but also male fertility. And the next talk was on endometriosis and how hard it is to get diagnosed and and what we can do about it. and and
Speaker: And then the final talk was ah all around menopause. And in these events on stage, you have doctors, you have dietitians, you have nutritional therapists, you have all of these different professionals giving their different perspectives on these pressing matters in female health.
Speaker: And in the audience, you have a mix of doctors, GPs, specialists, physios, dietitians, nutritionists, personal trainers, health and fitness coaches. that that There's such an array of different professionals within the health, the female health space.
Speaker: And We all learn from each other and we all have conversations about topics to help improve women's health. And we create connections and collaborations back to the collaboration point. And I always come out of these events and I'm like, have so many people I want to interview on my podcast. And hopefully you will meet some of these women on the podcast in the coming weeks. um, in the coming months, because that's what happened last time. I, um, I met so many amazing women at this event and had quite a lot of them on the podcast. You know, if I think Orlo Flaherty, think Gwen Bastien and right there too, like off the top my head, actually Sarah and Michelle from Horology that I've interviewed them. Um, there's been so many amazing women that I have made connections with through this event. And so,
Speaker: is I think it's just so important to surround yourself with people who care, like in this world where, you know, as I'm growing a business to help people with their health, but also grow a business to help people with their business. What I have learned from my experience over the past six years is that authenticity and intention is the most important. and You need to be authentically yourself and your intentions need to be to help
Speaker: the people that you are coaching and for it not to be just about growing followers or making a fortune. i am And unfortunately, there are a lot of people on the Internet giving advice who are just there to make money, to build followers, to build a personal brand. There's nothing wrong with building a personal brand, building a personal brand.
Speaker: means that you can create a successful business to help more people. But the intentions need to be there. So I think and one narrative that came through from from this event as well was to advise people to be very careful where you're getting your information from. And, you know, that that with social media and the way it runs,
Speaker: they're The people, the the companies with the most money tend to have the most influence because there's and a whole influencer industry that makes a lot of money nowadays um because the biggest currency is attention on these social media platforms. So people with big followings get a lot of attention and the companies with all the money will pay the influencers to sell their brands. okay So it's just really, really important to you know, when it comes to supplements, when it comes to buying anything, coaching, that you really kind of do your research on the person who's giving you the information. And quite often these companies can can give these studies in inverted commas that and if you actually read through their their papers are not necessarily...
Speaker: reflective of what it is. like the The paper doesn't match up with what they're actually saying or what they're ah actually selling. and And we just need to remember that, not to be cynical, Kate, but you know,
Speaker: We need to remember that this world is is run by money and and we just as we just need to take a minute before we sign up to a coaching program, before we buy a product, particularly something that we're putting inside our body and and make sure that it it comes from a good source. and And that's what I love about horology. And as a coach who cares about female health and when it comes to supplements,
Speaker: I'm always really careful what advice I give around supplements because not all supplements are created equally. And a lot of the ones that you see, the big companies even, and a lot of the the stuff you see in your supermarket is just expensive. We basically, you're just weeing most of it out. And if you need to supplement getting it from a reputable source and probably you will need to spend a little bit more money on it. and is also important. So I think that I'm going to talk a little bit around supplementation now um as well. So when it comes to supplements.
Speaker: That can be very individual, so you can hear you hear so much online because everyone's talking, you know, everyone's looking for attention, but. um With supplements, the first baseline obviously is a healthy lifestyle, you know, a healthy, balanced diet with protein, carbs,
Speaker: Healthy fats, plenty of fruit and vegetables and super important. Plenty of sleep, water, daylight, gentle exercise, lifting some weights, all of these things that we need to be building into our lifestyles. OK, that that are super, super important. So there's a lot of people online that will be like, you don't need any supplements. You just need a healthy lifestyle.
Speaker: Can't make a general statement like that because everyone's health is different. You also can't make blanket statements and be like, everybody should be taking iron or everybody needs vitamin D or you know, you don't know.
Speaker: Like everyone is different and people can have different medical conditions as well. So when it comes to supplementation. What I always say is. As part of your healthy lifestyle, it is worthwhile every six months to a year, depending on on how often you go to the doctor, get your bloods done.
Speaker: Get your bloods done and don't just wait for the doctor to text text and say everything's all good. OK, because with your bloods and i think I have talked about this in the podcast before with your bloods, your your results are are given within a range of like clinically low or clinically high.
Speaker: And just because you're not but in the the low range or the the the alarmingly high range doesn't mean that you're not down there, you know. So I had my bloods done there a few months ago and i hadn't been feeling great. I'd been feeling quite anxious. My energy was low and, i you know, I was probably had a lot of stress in my life, but I just did. My body just didn't feel like itself.
Speaker: And when I got my bloods done, when I was working with Orlo Flaherty, And she made me get the report and my ferritin levels, which is the iron absorbed by the blood, if I'm not mistaken, apologies if I if I interpreted that wrong. But my ferritin levels were really low. Now, they weren't clinically low. So, you know, it came all good back from the GP, but they were low. They weren't optimal. They were very low. And and so I needed an iron supplement and i only for a
Speaker: six weeks or ah however long, six, eight weeks I took an iron supplement and it made such a difference to how I felt because I needed that. But most people won't need an iron supplement, but you don't know if you don't get your bloods done and you can ask. like So when you get your bloods done and the results are in, you can email the your the reception of your GP and ask for a detailed report. And you could actually put your detailed report into AI and ask them to break it down for you and if you can't understand what you're reading. and And that can be hugely helpful. Or maybe you have someone in your life who can interpret it better for you if you want to stick with humans. But and you can learn a lot more about what your body actually needs.
Speaker: alongside building your healthy lifestyle. But there are a few supplements that in general, a lot of people, a lot of women. So i I'm in general, like a lot of people. And then I'll talk when when I'm being a bit more female over the age of 40 specific. But I'm a multivitamin. OK, so if you do want to take supplements, a good multivitamin for most people,
Speaker: is is is's going to be a good safety net. It's going to be a good insurance system and it's going to support your healthy, balanced diet and fill in any gaps. So I'm in no way pro promote promoting Horology and just and after being at their event. But I use Horology supplements because i I know how much thought and care has gone into the ingredients and I know that they are female specific. and So Horology do a supplement called Horology Balance, which is a multivitamin.
Speaker: and it tastes absolutely gorgeous it's a little powder that you put into your water in the morning and it's absolutely gorgeous I have that every morning as my multivitamin it has all your vitamins that you need um and I'm not going to get into what's in it what's in it look up their website okay um I have that as my multivitamin every day It is expensive, but it is worth it. And then another supplement that I so i do recommend as well, and particularly for females over the age of 40, is magnesium. So in horology balance, there's a certain amount of magnesium. OK, but magnesium is very much needed as we start to move towards perimenopause.
Speaker: because we can start to get a little bit more anxious. Our nervous system is a little bit more on edge. We can find it harder to sleep. And magnesium helps with all of with calming your central nervous system. And and so actually, and Horology do a magnesium supplement called Horology Zen.
Speaker: it's If possible, it's even nicer than the horology balance. And I take that in the evening time, like after dinner. And it really does make a difference to help you be able to fall asleep and get better quality sleep. So horology balance in the morning or horology Zen in the evening really make a huge difference. It's a little bit of and um a monthly investment, but if you have the money there, it is worth every cent. If you can't afford both, go with the balance because it is your multivitamin. If you are starting to experience ah perimenopause symptoms that are, you know, are starting to get a little bit disruptive, you're probably best to move from their balance supplement into their Horology Menno. So Horology Menno is like Horology Balance. It's a multivitamin, but with some ingredients are tweaked to be a little bit more menopause specific.
Speaker: I'm 40 as I'm recording this I haven't moved to horology meno yet because although yeah I've had moments where I've been my anxiety is hyped up a little bit and some you know i need to wake in the middle of the night and do a wee and you know like sleep I'm a little bit more sensitive to caffeine and I feel like ah i'm managing okay I'm my perimenopause symptoms have not really started So I'm still okay on balance for now. So that's that my, my thoughts here is a good multivitamin magnesium, particularly if you struggle with sleep. Okay. It's going to make a huge difference, but no harm and either way.
Speaker: um Across the board as humans, as human beings, a good omega-3 supplement. Okay. So a lot of disease in the body is caused by inflammation.
Speaker: All disease in the body is caused by inflammation. Inflammation, like a certain amount of inflammation in the body is not doing you any harm. But if we have too much inflammation in the body, it makes us sick. It makes us injured.
Speaker: OK. And. What is causing a lot of inflammation in the body, apart from obviously a lot of processed foods and toxins that we're putting into our body through alcohol and other substances, and is the omega-3 to the omega-6 ratio. So omega-6 fatty acids and omega-3 fatty acids. And we need them in the body. OK, but we naturally get a lot of omega six fatty acids anyway.
Speaker: OK, so omega three fatty acids, we tend to in this modern diet not get enough. So we get omega three fatty acids from oily fish mainly okay and there you can also get omega-3 from the likes of flax seeds and and or other types of seeds but particularly flax seeds but they're not complete so really we're talking about fish oil okay and fish oil if you are vegan or vegetarian and you don't take fish you can get an omega-3 supplement which is an algae oil which is what the fish eat or the so you're actually going to the original source of the omega-3 and rather than eating the fish you're you're you're eating the plant that the fish eat so um But this is essential because we need to bring the ratio of omega three to omega six back to back into balance. OK, and and you should you should always have a little bit more omega six, but the omega three, I don't have the exact right we're exact ratios in front of me right now. Maybe I should, but I don't look it up. Just Google it. It'll give you the answer. Ask Claude. and But we need to we all unless you are eating oily fish,
Speaker: twice a week. An oily fish is mackerel, salmon, trout, that kind of oily fish. So not white fish. If you're eating oily fish twice a week, you don't need to supplement. You're all good.
Speaker: If you don't, then you need an omega-3 supplement. Now, the problem is fish oil is fucking rotten. It is, okay? It's absolutely rotten. You can get it in capsule form. In order to get enough of it in, you've to probably swallow about five, six capsules. It's like, and it's repeating on you all day. I used to actually drink cod liver oil which wasn't even the best source of omega-3 out there. I used to drink it and used to drink like a glass of apple juice straight afterwards, but then I just, I could taste it all day. It was horrific. Thankfully, omega-3 supplements have massively come on. I have found the absolute goat of omega-3 supplements and it is called So-miga.
Speaker: So Amiga are also an Irish brand, really, really well sourced. And they don't just do Amiga three supplements. Now, I just use their Amiga three supplements. I haven't tried any of their other supplements, and but they do. it It comes like in a in a bottle and it's like um It's like a little smoothie. So you take like five mils of this like mango and peach smoothie on it, like on a five mils on a spoon every morning. And it's absolutely gorgeous. It is enough.
Speaker: Omega three. You just take it every morning and it tastes really nice. I have it every morning. And that's me covered because I'm not great with fish. Like I like salmon, but I don't have it often because no one else in my house will eat it. So and sometimes I like I might have salmon once a month. You know, I don't have it twice a week, so I supplement. So I highly recommend trying SoMega. You can also do the likes of Carlson's fish oil. and There's another brand and I can't think of it now the top of my head, but Carlson's fish oil is another one that I've used. and You can get an orange flavor.
Speaker: ah lemon flavor it kind of tastes like nothing it doesn't taste like fish and the Somega one is by far the nicest tasting one I've ever had and it's um yeah it you can't taste fish at all okay and it doesn't it doesn't have the texture of oil to it either um but um fish oil is it's is definitely a good way to go and um then the last one that I would say is creatine so creatine is can be awfully controversial and I don't know why it's the most it's the most widely studied supplement out there creatine monohydrate is what you want powder form you'll get a little tub of creatine monohydrate it doesn't matter what brand because the um
Speaker: actual As long as it is creatine monohydrate, you don't need flavored. You don't need anything else in in us. We don't want don't be fucking with anything else. And just keep it simple. and And then, you know, that there's there's been no nothing else added to it. okay And you're just getting creatine monohydrate. We do make creatine a certain amount of it in our bodies and we consume a certain amount of it through red meat. again, most of us don't eat enough red meat to be and getting enough creatine into our bodies. And you can just take it a little tiny scoop every day. I put it into my breakfast or whatever I'm having my protein powder in. And I will just have my creatine and tastes like nothing. You can actually just
Speaker: throw a s scoop of it in your mouth and wash it down with a glass of water or put it into your water and it tastes like nothing really um but creatine is amazing for your muscle cell health for your strength for your power in your in your workouts but even if you don't work out just for your muscle cell health in general and for your cognitive function so there's more and more studies coming out to show that you and taking creatine can really help to prevent against neurological disorders and just as we get older help a little bit with the old brain fog so um it is it's definitely a supplement that i do recommend um
Speaker: so yeah multivitamin magnesium if you're a woman who's struggling to sleep or a little bit stressed go for it and fish oil if you're a human that doesn't consume oily fish twice a week and Creatine, if you're a human, then go for The last thing then will be protein powder, which I don't consider a supplement protein powder, I consider a food. And obviously, when it comes to supplements, like I've said, the source can be super important. And so I always suggest with protein powder going whey isolate where possible, okay, because and obviously whey is is created from the making of It's making of cheese, isn't it? The curds and the whey. Making of yogurt. No, it's a making of cheese, you know, like little Miss Muffet eating her curds in way and
Speaker: So whey is ah is it like a mil it's a dairy product. Okay, so whey isolate is you're going to be your purest form. It's easiest to digest. It's going to be the least amount processed. Obviously, protein powder is processed. It's a powder, like a milk powder. and But it will have the least amount of ingredients in it. You'll pay a little bit more for whey isolate. But if you go to a supplement shop,
Speaker: You'll be able to get away isolate there and any of the the brands in the supplement shop, talk to the person in the supplement shop if you're unsure, but read a little bit about them if you're but if you're getting them online. And most brands in the supplement shop, if it's away isolated, it it should be good quality. So, um yeah, just keep it simple. You will pay a little bit more, um but it's worth it.
Speaker: with if you are lactose intolerant or you are vegan you are going to have to go down the vegan protein route and so vegan protein can be not as nice but it
Speaker: If you if you shop around, you should be able to find a good one with vegan protein powder. You know, you can go pea protein and or there's there's different vegan blends. So again, in your supplement shops, just have a little shop around and find if you if you're not vegan and you're not lactose intolerant, go away, isolate, because it will just be a better source of protein. And like you'll get more protein per portion and it it will taste nicer flavors like with. So with of creat with creatine, I say go unflavored with protein powder.
Speaker: Get it flavored because unflavored protein powder is rotten. and So I just get vanilla. I have it with my breakfast. I put it in my my porridge or my Weetabix or or I make a smoothie, the very odd time or whatever. And vanilla works perfect for me. I think it's the most versatile flavor. and keep it simple if you're not sure keep it simple and go vanilla I would say unless you really like chocolate can get a chocolate flavor if you want um but yeah it's it's just you see if you can get like I think on my protein you can buy little sachets and you can actually get a clear protein as well
Speaker: a clear whey which is more like ah like a mywadi drink so the powder goes in with water and and it makes and a drink rather than like the normal like whey protein is like if if you mixed it with water and drank it which you can yeah i just don't particularly like the taste of it it's more like a milkshakey kind of thing so and there are loads of different options and what I'd say is go to if you're buying online if you're in the Republic of Ireland I would say go discount supplements.ie Um, because they, they're really quick delivery. They've got good reputable brands there. Um, I don't know, do they deliver to the UK?
Speaker: They might, I'm unsure, but you can look that up. Um, if you're in the UK, my protein is obviously my pro in Ireland. It's my protein.ie myprotein.co.uk perhaps, and Anyway, the MyProtein brand do a good range as well. and in the the reason why And they do deliver to Ireland, but since Brexit, it has been a little slower. So delivery can be a good bit slower from MyProtein to the Republic of Ireland. So just to note, but if you're in the UK, it's probably super quick.
Speaker: m But you don't have to take protein powder. And that's what I want to say. So but I take protein powder because I don't usually have meat at breakfast or lunch. So I'm not getting enough protein into my diet if I don't take a good protein powder. If you're eating enough protein through whole foods, that's even better.
Speaker: So, you know, it's just but I do just like to when I'm talking about supplements, I think it's just worth mentioning.
Speaker: I think that's it. I think that's all I wanted to say. and Women supporting women. Health practitioners who actually care about your health. People online who actually care about your health.
Speaker: And supplements that are actually going to improve your health. I think that's all I want to say this week. I hope that was helpful. Thank you so much if you made it this far. And look, give me a little bit of feedback. If you're enjoying these episodes, let me know if there's anything you want me to talk about. Let me know. I'm always on Instagram, Facebook, TikTok, YouTube, wherever you consume stuff. You'll find me there.
Speaker: Catch me in the DMs. You can always make a request about things you want me to talk about on the podcast. I'm happy to do so, so that it's relevant to you. And so please do. And um yeah, look, if you would like a little bit more support with your health and with your fitness, with your fat loss, with building strength, with whatever your health goals are, and my Nourish Her coaching is there to support you. um I will share the link to Nourish Her below. If you want to click and find out more about what we do in Nourish Her coaching and how we can support you, you can apply. you can book a call. Me and you can have a chat and see if we're a good fit. and
Speaker: And yeah, speaking of women, supporting women, if you are interested in my lead her business mentorship, I will share the link below for my leader. And again, you'll be able to read a little bit of information about it. You'll be able to apply.
Speaker: we can arrange a call. We can have a chat, see if we're a good fit. um And yeah, I look forward to chatting to you someday and I will see you on the next episode. And thank you so much, as always, listening.
