The Kate Hamilton Podcast

If you're tired of starting over every Monday, caught in the guilt cycle of binge eating, or overwhelmed by the ups and downs of dieting - this episode is for you. I’m joined by Nicole Quigley, a fat loss coach and the founder of Diet Starts Monday, who’s on a mission to help women ditch diet culture and embrace lasting, healthy habits with compassion, not restriction.

We chat about emotional eating, the root causes of food guilt, and why willpower alone isn’t the answer. Nicole opens up about her personal journey through yo-yo dieting and shares how she reframed her mindset to support sustainable fat loss. You’ll walk away with practical strategies to break free from all-or-nothing thinking, manage emotional triggers, and create a healthier relationship with food - one that actually lasts.

EPISODE HIGHLIGHTS:

[0:30] - Meet Nicole Quigley, fat loss coach and founder of Diet Starts Monday

[1:29] - Why guilt and punishment don’t lead to sustainable fat loss

[2:39] - Nicole’s personal journey through disordered eating and body image struggles

[7:27] - Simple strategies to break the binge-restrict cycle

[13:48] - The emotional side of eating: what triggers it and how to manage it

[30:24] - Creating space between emotions and reactions to build better habits

[35:55] - How perfectionism sabotages progress - and what to do instead

[40:43] - Reflecting on your habits to create long-term lifestyle change

[50:16] - Why structure can actually create more freedom in how you eat

Links & Resources:

• Connect with me on Instagram here
• Connect with Nicole on Instagram here
• Learn more about KHH coaching here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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Staying hydrated might sound simple, but it's one of the most powerful things you can do for your health and in this solo episode, I’m talking about exactly why. From clearer thinking and better digestion to increased energy and physical performance, hydration plays a massive role in how we feel every day.

I’ll share the science-backed benefits of drinking more water, my personal hydration habits, and practical tips to help you drink more without even thinking about it. Whether you're struggling to get enough fluids or just want to level up your wellness routine, this episode is full of easy, real-life strategies to help you stay hydrated and feel your best.

EPISODE HIGHLIGHTS:

[00:00] Welcome to the Kate Hamilton Health Podcast

[00:16] Why hydration is the real foundation of wellness

[01:04] How water boosts energy, digestion, and brain function

[04:58] Simple tips to increase your daily water intake

[05:50] My personal hydration routine (and how I stay consistent)

[10:03] How to make drinking water an effortless daily habit

[13:13] Final thoughts and a hydration challenge for you

Links & Resources:

• Connect with me on Instagram here
• Learn more about KHH coaching here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I had the absolute pleasure of sitting down with Aisling Fox, a powerhouse nutritional therapist, herbalist, and the founder of AOK Nutrition. We chatted all things women's health - from hormones and fertility to the long-term effects of extreme dieting, the power of herbal medicine, and the small but mighty habits that support hormone balance and stress management. Aisling brings a refreshing and honest perspective to what it really takes to support our bodies in a holistic and sustainable way.

If you've ever felt overwhelmed by your hormones, struggled with your menstrual cycle, or questioned if your stress is affecting your fertility, this episode is for you. Aisling shares practical insights from her Dublin-based clinic where she blends traditional herbalism with science-backed nutrition. We also chat about the often misunderstood role of progesterone, why losing your period is a big deal, and how bodybuilding or photoshoot prep can impact your long-term health. Her personalised approach to hormone health is empowering and incredibly actionable.

EPISODE HIGHLIGHTS:

[0:00] - Welcome and intro to this week’s guest, Aisling Fox of AOK Nutrition

[0:46] - Why women's health needs more honest conversations

[1:11] - Understanding hormonal imbalances and what your body is trying to tell you

[3:04] - Aisling's journey into nutritional therapy and herbalism

[5:44] - Hormone 101: the foundational things we all should know

[7:13] - How lifestyle choices directly affect your hormone health

[15:08] - The power of food: nutrition strategies that support healthy hormones

[21:07] - Intermittent fasting: is it hurting or helping your hormones?

[26:16] - How my own coaching supports women alongside practitioners like Aisling

[32:34] - Why healthy fats are crucial for hormonal balance

[34:10] - The darker side of bodybuilding and photoshoot prep culture

[36:14] - Why losing your cycle is a red flag, not a badge of honor

[40:28] - Navigating fertility challenges and holistic support options

[42:10] - When blood tests matter and how to interpret them

[53:07] - How herbal medicine plays a powerful role in personalized wellness

[59:53] - Final thoughts and where to find Aisling online

Links & Resources:

• Connect with me on Instagram here
• Connect with Aisling on Instagram here
• Learn more about KHH coaching here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of The Kate Hamilton Health Podcast, I sit down with the brilliant Julianne Meade - registered nurse, clinical pain specialist, and founder of Barbells and Babies - for a chat all about the often-overlooked world of women’s health, particularly during and after pregnancy. From pelvic floor dysfunction to postpartum recovery, Julianne brings her clinical expertise and lived experience to the conversation, offering invaluable insights for any woman navigating motherhood.

We break down some of the myths around exercise during pregnancy, talk about the emotional and physical demands of postpartum life, and share practical tools to rebuild strength, confidence, and well-being. Whether you're newly pregnant, deep in postpartum recovery, or supporting a loved one, this conversation is full of holistic women’s health strategies, evidence-based tips, and relatable moments you won’t want to miss.

EPISODE HIGHLIGHTS:

[0:00] - Welcome & Introduction to Julianne Mead

[2:38] - Julianne’s personal journey: from nurse to women’s health advocate

[6:12] - The truth about postpartum recovery: what women aren't told

[9:03] - Pelvic floor health 101: why it matters more than you think

[14:13] - Easy, effective pelvic floor exercises to do at home

[20:44] - How I support women through health coaching at Kate Hamilton Health

[23:24] - The role of breath work in healing and strength training

[34:12] - Returning to CrossFit: what to know after pregnancy

[36:14] - Making workouts fun again: joy and motivation post-baby

[37:39] - Why community and connection matter for new moms

[40:06] - Navigating postnatal fitness safely and sustainably

[43:55] - Letting go of the “bounce back” pressure

[56:30] - Safe pregnancy exercise: tips, myths, and guidance

[1:03:31] - Final thoughts and where to find Julianne

Links & Resources:

• Connect with me on Instagram here
• Connect with Julianne on Instagram here
• Learn more about KHH coaching here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I’m breaking down one of the most overlooked (but really important) combos for better digestion and lasting fullness - protein, fiber, and water. We always hear about the importance of protein, especially for muscle and metabolism, but without enough fiber and hydration, your digestion can easily get off track.

I’m sharing how to hit your protein goals without overdoing it, where to find the best sources of fibre, and why drinking enough water is the missing link for smoother digestion and balanced blood sugar. Plus, I’ll walk you through simple ways to tweak your diet without discomfort - no crash changes or extreme plans here. Whether you're trying to manage your weight, improve gut health, or just feel more energised, this episode will give you the tools to do it.

EPISODE HIGHLIGHTS:

[0:00] - Why good digestion starts with the right balance

[1:20] - How protein supports muscle and metabolism

[4:52] - Why fibre is the perfect partner for protein

[12:03] - Water’s underrated role in digestion and satiety

[14:15] - My final thoughts on creating a digestion-friendly routine

Links & Resources:

• Connect with me on Instagram here
• Join the KHH coaching waitlist here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I sit down with Nicki Thompson - a seasoned fitness and mindset coach with over 20 years of experience - to chat about her powerful journey from extreme restriction and binge cycles to true freedom around food and health.

We chat about how intermittent fasting can be more than a physical health tool. It can transform your mental clarity, emotional resilience, and overall relationship with your body. Nicki shares her insights on breaking free from toxic diet culture, understanding the psychology behind eating habits, and creating sustainable healthy habits rooted in your core values.

Whether you’ve struggled with restrictive eating, want to build lasting wellness routines, or are curious about fasting as part of a balanced lifestyle, this episode is packed with wisdom, actionable strategies, and a refreshing perspective on what real health looks like.

EPISODE HIGHLIGHTS:

[00:00] Welcome to the Kate Hamilton Health Podcast

[00:15] Meet Nicki Thompson: Fitness & Mindset Coach on a mission to transform health from the inside out

[00:23] Nicki’s personal story: From restriction to self-awareness and freedom

[00:44] The role of intermittent fasting in shifting health and mindset

[01:16] Building healthy habits through mindset shifts and self-awareness

[03:13] Nicki’s early years in the fitness industry and lessons from a toxic gym culture

[06:20] From body obsession to sustainable habits rooted in real health

[13:23] Redefining health, body image, and success

[16:59] Moving away from restriction toward small daily wins

[27:21] Making small, consistent changes for big long-term impact

[32:03] Introducing fasting in a mindful, balanced way

[44:25] The physical and emotional benefits of intermittent fasting

[47:55] Strategies for managing cravings while fasting

[52:10] Creating flexible fasting schedules that fit your life

[56:41] How to connect with Nicki

Links & Resources:

• Connect with me on Instagram here
• Connect with Nicki on Instagram here
• Learn more about KHH coaching here
• Download Nicki’s free guide here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health Podcast, I sit down with leading high performance coach and author Gerry Hussey for a deeply inspiring conversation about emotional health, human potential, and the power of personal transformation. Gerry shares his unique blend of psychology, neuroscience, and spirituality, offering a powerful roadmap to help you reconnect with your true self and break free from limiting beliefs.

We dive into the emotional roots of our behaviors, the science behind small daily habits, and how to create lasting change from the inside out. Whether you're seeking more clarity, peace, or purpose in your life, this episode is full of powerful insights and practical tools to support your journey of healing and empowerment.

EPISODE HIGHLIGHTS:

[0:00] Welcome and today’s special guest introduction
[1:14] Who is Gerry Hussey and what drives his work
[2:17] Why emotional health and belief systems are the foundation
[3:35] A powerful shift: Gerry’s philosophy for deep transformation
[5:21] The science of daily habits and how epigenetics plays a role
[9:22] How to process and manage emotions in a healthy way
[14:33] Beliefs, emotions, and the stories we tell ourselves
[18:43] Letting go of what no longer serves you
[21:59] The inner resistance to change and how to move through it
[29:18] Why your environment and relationships matter
[35:24] Making a lasting commitment to personal growth
[36:03] Small steps that create a big ripple effect
[36:33] Why consistency is more powerful than intensity
[37:04] Following your passions to fuel transformation
[37:23] Rewriting your inner story
[37:46] How family can inspire change
[38:51] The magic of micro-changes
[45:45] Staying devoted to self-work
[47:13] Where psychology meets spirituality
[49:31] Embracing holistic healing
[54:35] Becoming the observer of your thoughts
[1:00:10] Invitation to Gerry’s upcoming empowerment event
[1:05:09] Final reflections and how to connect

Links & Resources:

• Connect with me on Instagram here
• Connect with Gerry on Instagram here
• Learn more about KHH coaching here
• Get tickets for Gerry’s Empowered event here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of The Kate Hamilton Health Podcast, I’m juggling life and lunch - literally! While babysitting my two-month-old nephew, I chat about realistic, no-fuss meal prep strategies that actually work for busy lifestyles. Whether you're cooking for one or managing meals for a whole family, I share flexible tips to help you stay organizsd without the overwhelm.

You'll hear how I use time-saving hacks like repurposing dinner leftovers, using deli shortcuts, and leaning on handy kitchen tools like air fryers and slow cookers. I also talk about the power of planning ahead - why tracking meals and calories in advance can keep you consistent with your health goals. Plus, I throw in a few of my go-to breakfast ideas and explain why your meal prep routine should work with your life, not against it.

EPISODE HIGHLIGHTS:

[0:00] – Kicking things off with Baby Noah in tow
[0:46] – Why meal prep isn’t one-size-fits-all
[1:40] – My go-to practical tips for getting started
[2:45] – Easy lunch hacks and why protein matters
[3:54] – Using convenience foods to your advantage
[9:06] – Breakfast ideas, including my smoothie staples
[11:32] – Next-level strategies for those ready to go deeper
[13:43] – Why planning ahead really makes a difference
[17:34] – Final thoughts and a quick favour for you!

Links & Resources:

• Connect with me on Instagram here
• Join the KHH coaching waitlist here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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In this episode of the Kate Hamilton Health podcast, I sit down with Ashley Bizzell, a registered dietitian and diabetes care specialist with a deep passion for using lifestyle medicine to reverse chronic disease. We dive into the powerful connection between nutrition, fasting, and sustainable health - and how small, strategic changes can lead to big transformations.

Ashley shares her clinical experience and gives us a closer look at the science behind the fasting-mimicking diet, what makes it unique, and how it supports metabolic health, insulin sensitivity, and inflammation reduction. We also talk about real-world strategies for creating long-term habits, how to balance whole foods and supplements, and why telehealth is changing the game for accessible, ongoing care. If you're curious about reversing conditions like type 2 diabetes or heart disease through lifestyle shifts, this episode is packed with actionable insight.

Disclaimer: I don’t personally recommend fasting as a universal approach and share my concerns in this episode. This conversation is meant to inform - not replace personalised medical advice.

EPISODE HIGHLIGHTS:

[0:17] - Ashley’s journey from traditional nutrition into lifestyle medicine and telehealth

[1:24] - What you need to know about fasting and its metabolic benefits

[6:15] - The difference between intermittent and prolonged fasting

[14:16] - Real-life examples of how fasting and nutrition reversed chronic conditions

[25:23] - Finding the right balance: lifestyle, nutrition, and practical change

[32:43] - Ashley’s top dietary recommendations for sustainable health

[41:33] - Whole foods vs. supplements: what really matters for your body

[50:50] - How telehealth is transforming access to coaching and chronic care

Links & Resources:

• Connect with me on Instagram here
• Connect with Ashley on Instagram here
• Learn more about KHH coaching here
• Learn more about L-Nutra here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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This episode is all about empowerment - from the inside out. I’m joined by Dr. Courtney Johnson, also known as the Female Athlete Doc, to have an honest, myth-busting conversation about pelvic floor health and why it’s so much more than just kegels. Whether you’re navigating postpartum recovery, dealing with incontinence or prolapse, or simply want to feel stronger and more in control of your body as you age, this episode is for you.

We chat about how strength training, breathwork, yoga, and smart movement can completely transform your pelvic wellness at any stage of life. Dr. Courtney shares insights on how to build true core strength, overcome common barriers to exercise, and create a foundation of health that supports both performance and longevity. It’s time we normalise these conversations and give women the tools they need to feel confident in their bodies again.

EPISODE HIGHLIGHTS:

[0:00] - Why pelvic health needs to be part of the wellness conversation
[0:28] - Meet Dr. Courtney Johnson, the Female Athlete Doc
[1:23] - What pelvic floor dysfunction really looks like in everyday life
[3:58] - Common barriers women face when trying to stay active
[6:48] - Simple habits that support long-term pelvic health
[10:56] - How to assess pelvic floor mobility (and why it matters)
[22:47] - Core training that actually works (without making symptoms worse)
[32:28] - Can you really do jump training with pelvic floor issues?
[34:21] - How to train for longevity and fun
[42:07] - Understanding pelvic organ prolapse and the path to recovery
[56:24] - Using fitness as a tool to feel empowered - not limited

Links & Resources:

• Connect with me on Instagram here
• Connect with Courtney on Instagram here
• Learn more about KHH coaching here
• Learn more about The Pelvic Wellness Academy here

If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.

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