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Kate Hamilton Health PodcastAuthor: Kate Hamilton
Welcome to the Kate Hamilton Health podcast. Im 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 Language: en Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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#163 - Protein 101: How Much You Actually Need, Where to Get It & the Myths to Ignore
Sunday, 19 April, 2026
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, muscle building and preservation (huge if you're in a deficit or on a GLP-1), bone health, steadier blood sugar, and easier long-term weight maintenance.I'll explain how much you actually need, why 1.6 g/kg is where the real benefits kick in, and how to spread it across your meals using my go-to palm-portion method.We also get into the best sources, my honest take on powders, bars, and all the "high protein" marketing, plus timing and whether you can have too much.Grab a cuppa and settle in.00:00 Protein Episode Kickoff00:49 Why Most Eat Too Little02:20 Protein Benefits Breakdown03:25 Muscle Loss And Aging06:35 Metabolism And Heart Health08:27 Fat Loss Study Proof11:41 Daily Protein Targets14:17 Hand Portion Shortcut16:15 Best Protein Food Sources22:40 Supplements And Powders24:44 Animal Vs Plant Facts25:30 Balanced Diet Philosophy26:32 Plant Based Protein Basics28:29 Vegetarian Meal Strategy29:30 Protein Product Marketing31:08 Skip Protein Snacks32:13 Protein Bars And Treats35:58 How Much Is Too Much37:51 Digestive And Energy Risks41:24 Protein Timing And Meals45:40 Recap 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
