Kate Hamilton Health Podcast

#162 - How to Set Goals That Actually Stick: Dream Big, Start Small and Stay Consistent

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 shifts: the gap versus the gain. Instead of measuring how far you have to go, we start measuring how far you've already come — and it changes everything.In this episode: Why goals matter for direction, purpose and progress How to tie your goals to a "why" that genuinely motivates you The night-driving metaphor — and why detours don't mean failure How to reverse engineer your vision into yearly goals, monthly targets and daily habits The gap versus the gain mindset shift How to keep your goals visible and front of mind every day00:00 Welcome and Take Two00:23 Why Goals Matter02:51 Make Goals Truly Yours05:53 The Road Trip Metaphor09:07 How Goals Evolve11:50 Reverse Engineer Your Vision15:17 Realistic Targets, Not Pressure20:03 Growth Zone, Not Overwhelm21:37 Stop Overthinking, Start Doing22:45 Gap Versus Gain Mindset26:59 Make Goals Visible Daily29:17 Journal Summary and Next Steps30:44 Wrap Up and Coaching InviteLinks & Resources: 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 hereIf 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

#161 - Discover Your Why: The Mindset Secret Behind Lasting Health and Habit Change

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, motivation will dip, life will get in the way, and ordinary Tuesday evenings will test you. That's where most people fall down — not because they're lazy, but because they haven't got a strong enough anchor.That anchor is your why.In this episode, I walk you through four strategies to uncover yours, guide you through the Five Whys journaling exercise with a worked example, and share the research behind why a values-rooted why beats motivation every single time.This one is close to my heart. I hope it lands for you 💜In this episode: 00:00 Welcome and Topic 00:42 Why Mindset Drives Lasting Change 02:31 Why Diets and Plans Keep Failing 04:25 The Power of a Strong Why 08:28 Motivation vs. Your Why 10:06 Journaling to Discover Your Why 11:03 Four Strategies to Uncover Your Why 13:46 The Five Whys Exercise 15:41 How to Live Your Why Every Day 17:22 Allowing Your Why to Evolve 19:24 The Science Behind Purpose 21:12 Wrap Up and Next StepsLinks & Resources: 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 hereIf 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

#160 - You're Probably Burning More Calories Than You Think (But Not the Way You Think)

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 of calories out: your Basal Metabolic Rate (60–75% of your daily burn — this is why building muscle matters), the Thermic Effect of Food (protein costs the most to digest, ultra-processed food barely anything), exercise activity (only 5–10% for most people — so please stop trying to burn off your food), and NEAT — all the movement you do outside the gym.NEAT can vary by up to 2,000 calories per day between people. That's your real secret weapon. I share 10 practical ways to increase it, and why daily walking plus 2–4 resistance sessions a week is the sweet spot for most women.Timestamps: 00:00 Welcome and Overview 00:57 Energy Balance Basics 01:47 What Drives Calories In 02:37 Calories Out Explained 03:23 Basal Metabolic Rate 04:30 Build Muscle, Boost BMR 05:12 Thermic Effect of Food 09:57 Exercise Calorie Myth 12:52 NEAT — Your Secret Weapon 14:57 Daily Walking Wins 17:06 10 Easy NEAT Boosts 21:29 Key Takeaways and Next Steps 23:55 Wrap Up and CoachingLinks & Resources: 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 hereIf 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

#159 - Organisation: Your Secret Weapon for Sustainable Fat Loss

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 the ones with more time — they're the ones who plan. I walk you through exactly how I recommend scheduling your health non-negotiables — steps, workouts, meal planning, grocery shopping, calorie tracking, and reflection — like appointments you simply don't cancel on yourself.I also dive into meal planning in a way that actually works for real life: matching your dinner choices to your energy levels (think tray bakes, slow cooker meals, and batch-cooked proteins on the hectic days), using quieter days for new recipes or prep, and building a weekly rhythm that reduces decision fatigue and saves you money.And if you're not pre-logging your calories the night before? This episode will convince you to start. I explain why planning your food ahead — with a bit of habit stacking and a well-placed alarm — is one of the simplest ways to hit your protein targets, reduce impulsive eating, and make food decisions from a calm, grounded place rather than a hungry, reactive one.Organisation isn't glamorous, but it works. Let's get into it.In this episode: 00:00 Organisation for Fat Loss 00:56 Why Life Feels Too Busy 01:48 Schedule Yourself In 03:13 Weekly Health Essentials 04:06 Protect Your Appointments 04:56 Meal Planning Basics 05:43 Busy Day Dinner Ideas 08:44 Weekly Planning Ritual 10:58 Shop Smart and Repeat 13:19 Zero Waste Grocery Wins 14:20 Pre-Log Your Calories Daily 16:16 Protein vs Calories — Solved 17:07 Why Planning Works 19:45 Wrap Up and Next StepsLinks & Resources: 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 hereIf 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

#158 - Why Strength Training is the Key to Fat Loss, Strength & Aging Well

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 exactly why lifting weights needs to be part of your life — not just for how you look, but for how you feel, how you move, and how you age.Here's what we cover:From the age of 30, women lose 3–8% of muscle mass per decade — and that muscle is typically replaced by body fat. But here's the good news: resistance training can preserve and build muscle at any age. We're talking improved metabolism, stronger bones, protected joints, better balance, and the kind of functional strength that keeps you independent and thriving well into later life.I also share the research — including a study showing a 7.7% increase in resting metabolic rate after just 16 weeks of strength training in adults aged 50–65, and a 33% reduction in depressive symptoms across multiple trials. This stuff works, and the science backs it up.I'll also give you a simple, realistic weekly framework — daily walking plus 2–3 strength sessions with good form, progressive overload, and consistency — because that's all it takes to start seeing real results.If you've been on the fence about lifting, this episode will change your mind. Episode Timestamps:00:00 — Welcome & why lifting matters more than you think 01:32 — Muscle loss, fat gain & what's really happening in your body 03:09 — The key benefits of strength training for women 04:54 — Real life strength stories 06:23 — Joints, chronic health & the brain-body connection 09:16 — The science-backed results you need to hear 11:34 — A simple weekly plan that actually works 13:37 — Form first — why technique is everything 15:47 — Time under tension explained 18:54 — Progressive overload basics 22:35 — Finding your style & staying consistent 25:12 — Final push & how NourisHer Coaching can helpLinks & Resources: 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 hereIf 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