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by Kate Hamilton
Welcome to the Kate Hamilton Health podcast. I’m your host, Kate Hamilton. In this podcast I discuss all aspects of living a healthy lifestyle and achieving sustainable fat loss and fitness. As a busy working mum of 3, I understand just how challenging it can be to make time for you, to prioritise yourself. We will dig deep into issues and obstacles that we all face, and discuss useful strategies to overcome them. By taking small steps in self-care, we can open a door to a whole new world for ourselves. A world of empowerment, vitality and strength. Your journey starts here… Follow me on Instagram, TikTok and Facebook @katehamiltonhealth
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Orla O'Flaherty is back! This time we're getting personal — nervous system regulation, hormones, and how to manage stress while you're building a business (because let's be honest, that stress is real). We talk about why slow, steady reputation-building beats chasing follower counts, why networking still matters, and where AI genuinely helps with the practical stuff — but where it can also keep you stuck in your head and make loneliness worse if you start using it as your therapist. Orla walks through her somatic tools — "anchors," full-body yes/no signals, and why feeling and releasing uncomfortable emotions (anger especially) beats bypassing them every time. We get into the link between anxiety and control/safety, why awareness has to come with embodiment, and then into the cycle stuff — the cortisol-progesterone relationship, how blood sugar regulation supports your stress levels, appetite, and workplace realities. And why compassion, not shame, is what actually changes behaviour. Timestamps: 00:00 Podcast Intro Orla Returns 01:03 Being Searchable Slow Growth 03:24 Quality Followers Real Business 05:18 Redefining Businesswoman Mindset 06:51 AI Versus Human Connection 14:13 Anchors Stop Chasing 16:30 Manifestation Want Versus Need 20:42 Hypervigilance And Emotions 22:07 Anger Suppression Release 25:59 Anxiety Control And Safety 27:28 Childhood Wiring and Change 28:04 Awareness Before Bodywork 28:57 AI as Somatic Mirror 30:34 Spiritual Bypass and Fitness 32:42 Full Body Yes and No 34:42 Boredom and Routine Tension 36:50 Cyclical Structure for Women 39:28 Cycle Myths and Hormone Phases 45:10 Cortisol Blood Sugar Link 49:45 Food Basics Under Stress 52:46 Support Without Shame 55:43 Dismantling Inner Shame Links & Resources: * Instagram - Orla O'Flaherty here [https://www.instagram.com/orla_naturopath_herbalist/] * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/vQsjeYd8] * Apply for NourisHer health & fitness coaching here [https://97gs774f7di.typeform.com/to/vQsjeYd8] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
I sat down with Karl O'Rourke — the Uneducated PT — for round two, and this one went somewhere I didn't expect. We talk about what happens when you chase followers, metrics, and "success" and it still leaves you empty. Karl gets real about walking away from a gym and online coaching business that looked good on paper, because the growth didn't match how he felt — and how that chase quietly cost him relationships and the things that used to ground him, like football. We get into audience capture, performative living, and "transitional loneliness" — the disconnect that comes with remote work, screens, and modern life — plus what it's doing to teenagers' mental health. And we get practical: why community-based training is having a moment, why the Harvard adult development study proves relationships (not achievements) predict how long and well we live, and why coaching businesses need to double down on human connection as AI takes over the information side. If you've ever felt busy, "successful," and still strangely disconnected — this one's for you. Timestamps: 00:00 Meet Karl O'Rourke 02:15 Podcasting Without Perfection 03:56 Practice Builds Authenticity 06:56 Audience Capture Trap 10:47 Chasing Numbers Emptiness 14:38 From Avatar to Real Life 17:20 Transitional Loneliness Explained 20:25 Always Switched On 25:08 Boundaries for Teens 26:52 Community Fitness Solution 31:12 Quality Over Quantity 33:04 Building Social Health Business 34:18 AI and Human Connection 34:32 Weekly Group Call Magic 34:48 AI Proof Coaching 36:05 In Person Meetups Matter 37:07 Connection Drives Retention 39:38 Mentorship And Friendship 41:41 Transitional Loneliness 45:15 Build Spaces For People 49:07 Balancing Purpose And Profit 54:01 Presence And Time Passing 56:31 Harvard Study On Happiness 01:00:20 Hustle Culture Reality Check 01:03:01 Grounded And Ambitious 01:05:25 Final Takeaway Connection Links & Resources: * Instagram - Karl O'Rourke here [https://www.instagram.com/theuneducatedpt/?hl=en] * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/vQsjeYd8] * Apply for NourisHer health & fitness coaching here [https://97gs774f7di.typeform.com/to/vQsjeYd8] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
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 accountability at the heart of her 21-day manifestation challenge, and how she handles online negativity while staying authentic rather than playing the comparison game. Her journey — from law firms to a high-level in-house role, to creating gratitude and manifestation products after losing her baby, to going full-time in business after redundancy — is proof that purpose can come from the hardest places. We close on consistency over perfection, spending money early in business, and why sleep matters more than hustle. Catch part one first if you haven't already — this one builds on it. Timestamps: 00:00 Welcome and guest intro 01:44 Early years and work ethic 04:32 Sport discipline and big dreams 07:20 Authenticity over business blueprints 10:08 Community vs digital products 12:38 Handling social media hate 18:19 Boundaries and staying authentic 23:23 Not for everyone mindset 28:08 Building a positive online community 29:15 No shade content and competition 31:05 Compete With Yourself 31:44 Stop Spending Early 32:36 Real Beats Perfect 35:43 Consistency Over Perfection 36:41 Slow Social Growth 38:36 Lawyer To Manifesting 41:03 Gratitude Through Grief 42:56 Redundancy And Pivot 48:50 Mom Guilt And Freedom 56:16 Sleep Over Hustle 59:37 January Challenge Wrap Links & Resources: * Instagram - Yvonne Tchrakian here [https://www.instagram.com/yvonnetchrakian_manifest?igsh=bTlkNHpnYXYzaGw=] * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/vQsjeYd8] * Apply for NourisHer health & fitness coaching here [https://97gs774f7di.typeform.com/to/vQsjeYd8] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
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 why it's cultural, not a capability problem. I get into the identity shift nobody warns you about: going from employee (fit in, wait to be picked) to entrepreneur (stand out, pick yourself). We cover the loss of security, getting comfortable with uncertainty, who to share your goals with, manifestation, identity-based habits, calm decisions over emotional reactions, delegating at home and in business, connection over productivity, and why imposter syndrome getting louder is proof you're levelling up. I finish with journaling prompts — and if this lights something up in you, it's exactly the work we do inside LeadHer. Have a listen, then go do the thing. Chapters: 00:00 Women in Business Today 01:00 The Stats and Reality 02:55 Cultural Roots and Upbringing 08:22 Lessons from Men in Business 11:58 Employee to Entrepreneur Shift 14:33 Security Risk and Going All In 20:53 Manifestation and Identity Habits 24:59 Calm Decisions and Problem Solving 29:43 Delegation and Having It All 34:55 Imposter Syndrome Gets Louder 36:23 Stop Hiding Start Sharing 42:52 Recap Journaling and Next Steps Links & Resources: * Apply for LeadHer mentorship here * Learn more about KHH coaching here * Subscribe to my weekly coaching newsletter here * Access my FREE calorie calculator here * Connect with me on Instagram here * Connect with me on Facebook here * Connect with me on TikTok here * Connect with me on YouTube here * If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. * Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ / @freemusicpromo
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, and proving himself. How he went from teaching to building a fitness business using nothing but video and Snapchat — before either platform was a "strategy." And how audience-led offers like GAIN Body got built in real time, not from a boardroom. We also get into the part most coaches won't say out loud — money as a tool, not a personality trait. Scarcity mindsets. Lifestyle creep. The difference between ethical selling and pressure tactics. And what it actually costs — relationally, mentally — to scale a business without losing yourself in the process. Brian shares his SCALE framework, his book Scaling Your Story, and a free download you can grab here: https://briankeanefitness.com/get-scaling-your-story-book If you've ever felt the pull between ambition and freedom — this one's for you. Timestamps: 00:00 Welcome and Guest Intro 01:07 Why Brian Now 03:02 Free Book Download 03:52 Starting the Conversation 04:48 Family Values and Security 08:24 Sport and Proving Yourself 12:21 Confidence and Intuition 15:15 Teaching to Fitness Pivot 18:30 Early Social Media Strategy 22:15 Snapchat and Pre Selling 24:26 Kindness Over Numbers 26:40 Ethical Selling and Fit 30:22 Money Mindset Reality Check 34:57 Chasing the Dragon 36:58 Lifestyle Creep and Self Worth 37:57 Money Amplifies You 38:24 Scarcity To Tax Reality 39:22 Social Media Validation Trap 40:36 Freedom Without Fulfillment 42:13 Guilt And Business Pivot 45:43 Mentors Find Your Why 49:15 SCALE Framework Explained 52:42 Paranoia Versus Gratitude 53:47 Grounded Powerhouse Balance 55:39 Success Costs And Tradeoffs 01:05:40 Side Jobs To Buy Time 01:09:15 Book Plug And Wrap Up Links & Resources: * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/az5GoF2x] * Learn more about NourisHer health & fitness coaching here [https://katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music by LiQWYD Free download: hypeddit.com/link/xxtopb Promoted by FreeMusicPromo / @freemusicpromo
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 sustainably are the ones who treat themselves like the athlete the job demands. The stats on female founder burnout, stress and anxiety are hard to ignore — and I think it's time we started scheduling our health with the same non-negotiable energy we bring to our businesses. In this episode I walk you through three areas that make the biggest difference — sleep, nutrition, and movement — and give you practical, realistic habits you can build in around a busy life. No perfectionism, no all-or-nothing. Just what actually works. I'm also sharing a free Female Entrepreneur Health Audit to help you see exactly where you're at right now — and I'd love for you to check out LeadHer, my mentorship programme for women building sustainable, profitable businesses. 00:00 Welcome and Purpose 01:32 Health as Success Foundation 04:20 Your Body Is the Asset 06:07 Female Founder Stress Stats 08:15 Function Connection Performance 09:43 Sleep Non-Negotiable 12:27 Sleep Strategy and Consistency 17:08 Nutrition for Steady Energy 23:08 Supplements and Health Audit 24:37 Movement That Supports Business 26:08 Training for High-Stress Women 34:40 Wrap Up and Next Steps Links & Resources: * DOWNLOAD YOUR FREE FEMALE FOUNDER HEALTH AUDIT here [https://katehamiltonhealth.com/female-founder-health-audit] * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/az5GoF2x] * Learn more about NourisHer health & fitness coaching here [https://katehamiltonhealth.com/coaching] * Subscribe to my weekly coaching newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
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 teacher in 2007, discovering fitness, finding clarity during COVID, completing my Precision Nutrition qualification, and eventually resigning my permanent teaching post to go all in on what is now NourisHer Coaching. I get into what actually moved the needle, and I introduce LeadHer — my business mentorship for women. Anti-hustle, application-only, and built for women who are ready to build something sustainable and profitable. This is a longer one, but I hope it gives you the full picture of where I've been, where I am, and where we're both headed. Links & Resources: * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/az5GoF2x] * Learn more about NourisHer coaching here [https://katehamiltonhealth.com/coaching] * Subscribe to my weekly newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
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 can leave you tired, hungry, and dealing with hormonal symptoms you might not have connected to your plate. I'll walk you through the different types of fat (monounsaturated, polyunsaturated omega-3 and omega-6, saturated, and trans), and the six jobs your body relies on healthy fats to do, from absorbing your fat-soluble vitamins to building your hormones. Then we get practical: the fats worth prioritising (olive oil, avocado, oily fish, nuts, and seeds), how to fix your omega-3 to omega-6 balance, where saturated fat fits in, the trans fats to leave on the shelf, and roughly how much fat to aim for in a day. I've popped in some real meal examples too, so you can see exactly what this looks like on a plate. If you've been quietly afraid of fat, this one's for you. There is no wagon — just real food doing real work in your body. 00:00 Fat Myth Debunked 01:30 Why Fat Is Essential 02:20 What Fats Are Made Of 03:36 Six Jobs of Fat 07:24 Fats Keep You Full 09:23 Healthy Fats List 12:07 Omega Ratio Fix 16:37 Saturated Fat Guidelines 21:20 Trans Fats to Avoid 24:06 50g Fat Day Example 25:17 Key Takeaways Recap 26:48 Wrap Up and Coaching Links & Resources: * Apply for LeadHer business mentorship here [https://97gs774f7di.typeform.com/to/az5GoF2x] * Learn more about NourisHer coaching here [https://katehamiltonhealth.com/coaching] * Subscribe to my weekly newsletter here [http://eepurl.com/imxLs6] * Access my FREE calorie calculator here [https://app.calorieleads.io/tdee/580aed5b-9ee7-4a50-b6d9-df887d4480d1] * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en] * Connect with me on Facebook here [https://www.facebook.com/katehamiltonhealthpt] * Connect with me on TikTok here [https://www.tiktok.com/@katehamiltonhealth?_r=1&_t=ZN-93tVRjSnedi] * Connect with me on YouTube here [https://www.youtube.com/@KateHamiltonHealth] If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
Welcome to the Kate Hamilton Health podcast. I’m your host, Kate Hamilton. In this podcast I discuss all aspects of living a healthy lifestyle and achieving sustainable fat loss and fitness. As a busy working mum of 3, I understand just how challenging it can be to make time for you, to prioritise yourself. We will dig deep into issues and obstacles that we all face, and discuss useful strategies to overcome them. By taking small steps in self-care, we can open a door to a whole new world for ourselves. A world of empowerment, vitality and strength. Your journey starts here… Follow me on Instagram, TikTok and Facebook @katehamiltonhealth
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