In this episode of the Kate Hamilton Health Podcast, I sit down with the incredible Yvonne Tchrakian, a manifestation coach, to demystify the true essence of manifestation. We go far beyond the buzzwords and viral trends to explore the neuroscience of manifestation, actionable mindset shifts, and how you can align your thoughts with your reality. Whether you're manifesting a career change, better health, or deeper self-belief, this episode is packed with transformational insights.

Yvonne shares her seven-step manifestation method that blends clarity, visualisation, and gratitude with grounded neuroscience principles. We dig into the fears that often block our desires, the importance of releasing control over timelines, and how cultivating belief and emotional alignment are the real catalysts for change. If you've ever wondered how to make manifestation work for you in a practical, sustainable, and heart centered way, this conversation is for you.

EPISODE HIGHLIGHTS:

[0:00] - Welcome and setting the stage for today’s powerful conversation on manifestation

[0:31] - Meet Yvonne Tchrakian and her journey to becoming a manifestation coach

[1:01] - Breaking down the science and misconceptions around manifestation

[2:27] - Career pivots, personal transformation, and using manifestation as a life tool

[3:55] - Everyday manifestation: from small wins to big life shifts

[7:19] - Finding harmony between career and personal passion

[13:14] - How to identify fear-based blocks and embrace uncertainty

[26:47] - Insight into my own coaching services and how I support clients holistically

[37:12] - The impact of inner child healing in manifesting with intention

[38:52] - Why self-compassion is key in the manifestation process

[41:20] - Neuroscience insights: how your brain supports or sabotages your manifestations

[43:13] - The role of visualisation, aligned action, and daily practice

[49:43] - Linking manifestation with wellness goals like fitness and nutrition

[58:30] - Yvonne’s Seven Steps to Manifestation explained

[1:07:24] - Closing thoughts on gratitude, self-belief, and trusting the process

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Yvonne on Instagram here [https://www.instagram.com/yvonnetchrakian_manifest/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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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#140: Yvonne Tchrakian: How to use manifestation to change your mindset and create your dream life

Are you feeling off, tired, or not quite yourself lately? In this episode of the Kate Hamilton Health Podcast, we’re chatting about all things hormonal balance - what it means, why it matters, and how you can start supporting your hormones naturally.

I’ll walk you through the essential functions of your endocrine system, share common signs your hormones may be out of whack, and reveal how everyday factors like stress, diet, and movement can throw things off (or help bring them back into balance). Plus, I’ll give you simple, actionable tips to help you feel more energised, clear-headed, and in tune with your body - starting today.

Whether you’re curious about symptoms like fatigue, mood swings, or irregular cycles, or just want to better understand your body, this episode is your roadmap to hormone health made simple.

EPISODE HIGHLIGHTS:

[0:00] - Welcome to the Kate Hamilton Health Podcast

[1:40] - Understanding hormones and how they impact your body

[5:07] - What causes hormonal imbalances and how to spot the signs

[7:49] - Daily habits that support hormone balance naturally

[11:30] - One small change you can make today to start feeling better

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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.

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

#139: How to balance hormones naturally and feel like yourself again

In this episode of the Kate Hamilton Health Podcast, I’m joined by kinesiologist and Pilates specialist Rachel Robertson for a deep, practical, and inspiring conversation on how to move better, feel stronger, and recover smarter.

With over 10 years of experience, Rachel breaks down the real differences between kinesiology and physiotherapy, the power of mindset in the recovery process, and the biggest movement mistakes people make - especially when it comes to squats, hinging, and posture. We also chat about her athletic background, her experience with kettlebell sport and figure skating, and how all of that shapes her approach to rehabilitation and performance.

Whether you're healing from an injury, navigating postpartum changes, or simply trying to move through life with more strength and confidence, this episode is full of practical takeaways.

EPISODE HIGHLIGHTS:

[0:56] What kinesiology is and how it differs from physiotherapy

[4:29] Rachel’s journey from athlete to movement specialist

[9:52] The role of mindset and education in injury recovery

[24:32] Why Pilates is so effective for rehab and strength building

[27:43] The most common movement patterns people struggle with

[32:39] How posture, breath, and motor control affect strength

[37:41] Real talk on postpartum recovery and realistic fitness for moms

[46:39] Simple ways to integrate movement into your busy life

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Rachel on Instagram here [https://www.instagram.com/returntoformkinesiology/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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.

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

#138: Rachel Robertson: How to recover from injury and build strength that lasts

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Nicole on Instagram here [https://www.instagram.com/dietstartsonmonday_/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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.

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

#137: Nicole Quigley: The real reason you keep binge eating and what to do instead

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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.

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

#136: Hydration: How to feel better, think clearer and boost your energy

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Aisling on Instagram here [https://www.instagram.com/aoknutrition/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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.

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

#135: Aisling Fox: Hormones 101: What’s really going on and how to balance them

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Julianne on Instagram here [https://www.instagram.com/barbells_and_babiez/]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]

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.

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

#134: Julianne Meade: What no one tells you about postpartum recovery

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Join the KHH coaching waitlist here [https://katehamiltonhealth.online/waitlist]

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.

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

#133: How to stay full and support healthy digestion

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Nicki on Instagram here [https://www.instagram.com/fasting_with_nicki/]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]
 * Download Nicki’s free guide here [https://fastingwithnicki.com/wp-content/uploads/2025/03/2-Week-Mindset-Reset-.pdf]

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.

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

#132: Nicki Thompson: Overcome self-sabotage to build lasting health with mindset and habits

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Gerry on Instagram here [https://www.instagram.com/gerry_hussey/]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]
 * Get tickets for Gerry’s Empowered event here [https://www.gerryhussey.ie/empowered]

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.

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

#131: Gerry Hussey: Breaking through limiting beliefs to unlock your full potential

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

Kate Hamilton Health

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