This week I'm joined by Vicky Swift, founder of Coached by Swifty, and we're getting into all the things — eating more (not less), why "smaller and skinnier" isn't the goal, and how to finally step away from diet culture for good.

Vicky opens up about her own turning point after post-pregnancy weight gain, and how that experience shaped everything she now teaches her clients. We talk about the language of diet culture — "cheat meals," "detox," "shred" — and why words like that quietly wreck your relationship with food and your self-belief long before you notice it happening.

We get into the real mechanics of sustainable fat loss: phased dieting, calorie deficits followed by maintenance blocks, tracking for awareness rather than restriction, and why strength training does so much more than change your body — it changes how you show up in every other part of your life too.

Vicky also shares the honest, unfiltered story of building her coaching business — parenting through the early grind, her dad's cancer diagnosis, and the reality of trying to balance business, home, and health as a woman. We talk about what it means to model healthy habits for your kids, and why waiting for the "right time" to start is the biggest trap of all.

If you needed a reminder to eat more, lift heavier, and build real confidence — this episode is it.

Timestamps:
00:00 Meet Vicky Swift
02:49 Vicky's Story
04:02 Diet Culture Roots
06:11 Social Media vs Magazines
13:11 Crash Diet Myths
15:44 Slow and Steady Wins
18:21 Deficit and Maintenance Phases
24:09 Mindset and Habit Awareness
28:03 Strong Not Skinny
31:59 Confidence Beyond Fitness
35:04 Find Your Inner Fire
37:40 Job Loss to New Path
38:44 Lockdown Workouts Spark
39:34 Launching PT Business Fast
41:12 Burnout and Going All In
43:28 From In Person to Online
46:09 Laptop Life Reality Check
47:49 Dad's Cancer Wake Up
51:00 Women and Work Life Balance
56:47 Kids Learn by Watching
01:05:38 Stop Waiting Start Now
01:07:51 Mission and Meaning of Health
01:11:30 Where to Find Vicky

Links & Resources:

• Instagram - Vicky Swift here
• Apply for LeadHer business mentorship here
• Apply for NourisHer health & fitness coaching here
• Subscribe to my weekly coaching newsletter here
• Access my FREE calorie calculator here
• Connect with my Kate Hamilton Business Instagram here
• Connect with Kate Hamilton Business Facebook here
• Connect with my Kate Hamilton Health Instagram here
• Connect with Kate Hamilton Health 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.

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Johnny's built two businesses — online coaching, and helping experts grow on social with systems and AI. He's blunt about where AI is heading: deepfakes, misinformation, and lazy automation are eroding trust, and the coaches who win are the ones who stay real and think critically instead of outsourcing their brain to a bot.

We break down what actually works in content: leading with WIIFM instead of making every post about you, not polarizing the people you actually want to work with (yes, that means dropping the GLP-1 shaming and the "we all have 24 hours" nonsense), and why your pinned post should work like a mini-website. Johnny also walks through his 70/15/15 content split — awareness, nurture, conversion — why unstrategic "challenges" burn people out for nothing, and why you need to signal demand before you launch instead of guessing. Oh, and why competing on price is a losing game.

Timestamps:
00:00 Intro
01:13  Full Circle Gym Days
03:25 Measuring Backwards Mindset
06:06 Staying Present
07:46 Early Hustles and Joy
11:19 Social  Media Growth Setup
14:05 Gear Myths and Basics
16:06 AI Deepfakes and Trust
19:57 Authenticity vs Automation
23:47 Bell Curve Strategy
25:16 WIIFM
28:40 Audience Fit
30:53 Common Enemy Branding
32:12 GLP-1 Shaming
35:23 Lifestyle Content
36:21 Busy Parent Coaching
39:54 TOFU MOFU BOFU
41:50 Challenges & Burnout
45:42 Pinned Posts
46:42 Content Mix
50:13 Signaling Offers
52:36 Pricing & Commitment
56:04 AI & Ozempic
58:01 Underpricing
01:00:51 Prep Culture Risks
01:02:36 Women Lifting Weights
01:06:15 Wrap Up, Links and Takeaways

Links & Resources:

• Instagram - Johnny Morrison here
• Apply for LeadHer business mentorship here
• Apply for NourisHer health & fitness coaching here
• Subscribe to my weekly coaching newsletter here
• Access my FREE calorie calculator here
• Connect with my Kate Hamilton Business Instagram here
• Connect with Kate Hamilton Business Facebook here
• Connect with my Kate Hamilton Health Instagram here
• Connect with Kate Hamilton Health 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.

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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
• Apply for LeadHer business mentorship here
• Apply for NourisHer health & fitness 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.

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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
• Apply for LeadHer business mentorship here
• Apply for NourisHer health & fitness 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.

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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
• Apply for LeadHer business mentorship here
• Apply for NourisHer health & fitness 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.

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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
• Learn more about NourisHer      health & fitness 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.

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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
• Apply for LeadHer business mentorship here
• Learn more about NourisHer health & fitness 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.

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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
• Learn more about NourisHer coaching here
• Subscribe to my weekly 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.

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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
• Learn more about NourisHer coaching here
• Subscribe to my weekly 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 b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo   [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo