The Kate Hamilton Podcast

Part two with Yvonne Tchrakian is all about the business side — building something of your own while raising a family, staying true to yourself online, and tuning out the noise. Yvonne shares where her confidence comes from (her Irish parents' work ethic, a childhood in sport, being told big things were possible), why she's resisted "automate everything" advice in favour of keeping community and a...

Women aren't underrepresented in business because we're not capable — it's what we've been taught about who gets to take up space. In this solo episode, I dig into why so few women start, run, and lead businesses, and why so many of us hold ourselves back before anyone else gets the chance to. I share the stats (Irish and global) on female founders, CEOs, school leadership, and VC funding — and wh...

Brian Keane isn't just my mentor — he's the guy who built an online fitness empire before "online fitness empire" was even a category. Four-time bestselling author, podcaster, business coach, and someone who's actually walked the path most people just talk about. In this episode we go deep on the stuff nobody puts on a highlight reel: how growing up shaped his relationship with money, confidence,...

You can have the best business strategy in the world, but if your body is running on empty, none of it matters. In this solo episode, I'm talking about something I feel really strongly about — why your health is not separate from your success as a female entrepreneur. It is your success. Building a business is relentless. I describe it as running back-to-back marathons, and the women who do it sus...

After 167 episodes, the Kate Hamilton Health Podcast has a new name — and in this solo episode, I'm telling you exactly why. This isn't just a rebrand. My world has expanded into personal development, business, and leadership, and I want this podcast to reflect that. So welcome to The Kate Hamilton Podcast. I also go right back to the beginning — the full story from qualifying as a primary school...

Fat got demonised by diet culture for decades, and so many of us still carry that fear around — but eating fat won't make you fat. In this episode, I'm clearing up one of the biggest myths going and showing you why fat is an essential part of eating well, not the enemy. I get into why fat actually matters for sustainable fat loss, steady energy, and balanced hormones — and why going too low-fat ca...

Sleep is the habit most people know is important — but very few actually do anything about it. In this episode, I'm breaking down why your sleep is the foundation of fat loss, mood, willpower, and long-term health, and giving you a simple action plan you can start tonight. Whether you're a sleep-deprived mum, navigating perimenopause, or just stuck in a cycle of late nights and snooze buttons, thi...

Carbs have had a seriously bad press — but the science tells a very different story. In this episode, I'm cutting through the noise and giving you the real facts about carbohydrates, why your body needs them, and how to choose the ones that actually work for you. I cover why carbs don't cause fat gain, why rapid weight loss on low-carb diets is mostly water (not fat), and why when calories and pro...

If your Saturday and Sunday keep undoing the hard work you've put in Monday to Friday, this episode is for you. I'm re-recording my "Winning the Weekend" episode because so much has changed — particularly with AI — and I wanted to share a fresher, more practical perspective. Studies show people consume around 500 extra calories per day at the weekend — roughly 1,000 extra calories that can quietly...

If there's one nutrient I wish every woman I coach would pay more attention to, it's protein. Most of you aren't getting nearly enough — and it shows up as constant hunger, energy dips, cravings, poor recovery, and stalled progress. In this episode, I break protein down properly — no fluff, just what you need to know. We cover why protein is a game-changer for women, especially in midlife: satiety...

If you've ever set a goal and wondered why it didn't stick — or felt guilty for wanting more when you're trying to be present and grateful — this episode is for you. I'm diving into why goals matter, how to make them feel truly yours , and the exact process I use to reverse engineer a big vision into the daily habits that actually move you forward. We also talk about one of my favourite mindset sh...

Can I be honest with you? Most of us already know what we should be doing. The information isn't the problem. So why is it still so hard? That's what I'm digging into this week — and I think it's one of the most important conversations we can have on your health journey. Sustainable change isn't about finding the perfect plan. It's about mindset. Because no matter how good your programme is, motiv...

If you've ever finished a workout and thought "right, I've earned that treat" — this episode is going to shift your perspective. Today I'm breaking down energy balance in a way that actually makes sense. Calories are just a unit of energy — not a dieting tool — and understanding how your body burns them is one of the most empowering things you can do for your health. We cover the four components o...

If you've ever felt like you just don't have enough time to eat well, move more, or stay consistent — this episode is for you. In this solo episode, I'm sharing why organisation isn't something you either have or don't have; it's a skill, and it's one of the most powerful tools you can build when it comes to sustainable fat loss. The truth is, we're all busy. But the women who see results aren't t...

If you've been doing all the "right" things — eating well, staying active — but still feel like something's missing, this episode is for you. Strength training is one of the most powerful (and most underrated) tools women have for sustainable fat loss, a stronger body, and feeling incredible as we age. And yet it's the thing so many of us are still not doing. In this episode, I'm breaking down exa...

Your mindset is either working for you or against you — and in this episode, we're diving into exactly how to make it work for you. I'm sharing one of my favourite frameworks I use with clients: the "win or learn" mindset, and how shifting your perspective can completely change your results. We'll look at some powerful examples — from a simple bus image that stopped me in my tracks, to Arnold Schw...

In this episode of the Kate Hamilton Health Podcast, I explain why the scale often holds people back from fat loss progress and why weight loss and fat loss are not the same. I also explain how water retention can drive scale fluctuations for reasons like high sodium meals, stress-related cortisol, menstrual cycle changes (especially the luteal phase), perimenopause/menopause hormone fluctuations,...

In this episode of the Kate Hamilton Health Podcast, I return to the basics with an in-depth discussion on calorie deficits, addressing common misconceptions and emphasising the importance of proper nourishment. I explain how a calorie deficit works, clarify the role of basal metabolic rate in calorie burning, and demystify tracking calories for effective fat loss. I introduce practical methods su...

In this episode of The Kate Hamilton Health Podcast, I sit down with Chartered Physiotherapist Nouran Khaled to discuss one of the biggest barriers holding women back from exercise: fear of pain, injury, and “doing it wrong.” If you’ve ever felt scared to lift weights, worried that exercise will make your back pain worse, or unsure how to start after time off, this conversation will change how you...

In this episode of the Kate Hamilton Health Podcast, I am joined by registered dietitian and sports nutritionist Kathryn Stewart to discuss Hypothalamic Amenorrhea (HA) - a condition where periods stop due to under-fueling, over-exercising, and perceived stress on the body. Kathryn explains what HA actually is, why it’s becoming increasingly common, and why so many women are told their missing per...

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 perfect...

If you’ve ever felt like your hormones are “off”, your digestion isn’t great, and stress is constantly bubbling under the surface - this episode will help you make sense of why. In this episode of the Kate Hamilton Health Podcast, I am joined by Orla O’Flaherty, a herbalist, naturopath, and somatic therapist specialising in women’s health. Together, we explore how chronic stress shows up in the bo...

In this episode, I am joined by Matt Cooke - international speaker, author of Beyond Wanting , and manifestation coach - for an honest conversation about what manifestation actually is (and what it isn’t). Rather than “wish it and wait,” Matt breaks down why true manifestation starts with who you’re being, not just what you want. Drawing on both science and spirituality, he shares how slowing down...

In this episode, I am joined by wellness expert and author Miriam Hussey for a conversation about reconnecting with yourself, creating more balance, and finding your inner light again. Miriam shares the core message behind her book Light Up and her mission to help people feel more connected, calm, and empowered in their everyday lives. We explore why so many of us live in “head mode,” constantly r...

In this episode of the Kate Hamilton Health Podcast, I sit down with Dr. Michelle Hone and Dr. Sarah Kelly, the founders of Herology - an evidence-based women’s health supplement brand created to address the gaps women face at every stage of life. This powerful conversation dives into the truth about women’s health, the science behind effective supplementation, and the real reasons so many women s...