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.

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#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

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 [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

#130: Meal Prep Made Easy

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

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

#129: Ashley Bizzell: The power of lifestyle medicine to reverse disease and improve health

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 [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Courtney on Instagram here [https://www.instagram.com/thefemaleathletedoc/?hl=en]
 * Learn more about KHH coaching here [https://katehamiltonhealth.online/vsl-8456-9557]
 * Learn more about The Pelvic Wellness Academy here [https://www.skool.com/pelvicwellnessacademy/about]

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

#128: Dr: Courtney Johnson: How women can build strength and confidence through better pelvic floor health

Taking a holiday shouldn't feel like a battle between relaxation and routine - but for so many of us, it does. In this episode, I chat about the hidden stress that often comes with time off: the anxiety around letting go of our fitness habits, eating differently, and worrying about body image. If you've ever felt guilty about enjoying your break or struggled to fully unwind, this one's for you.

I’m sharing my own experiences, plus real talk on how to let go of the pressure and actually enjoy your holiday - without throwing your health goals out the window. You’ll hear practical ways to stay mindful on vacation, why rest is just as important as movement, and how to come back to your routine feeling refreshed, not resentful.

EPISODE HIGHLIGHTS:

[0:00] - Why rest matters more than we think

[0:16] - A warm welcome and why I created this episode

[2:07] - Unpacking the guilt and anxiety tied to holiday breaks

[3:14] - Tips for finding balance between health and fun while traveling

[6:53] - Letting go of negative thoughts and the pressure to “stay on track”

[13:05] - Easing back into routine with grace and self-compassion

[15:55] - Final thoughts on what a truly nourishing holiday can look like

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Find out more about our coaching services here [https://katehamiltonhealth.online/vsl-8456-9557]
 * Book: Somebody Should Have Told Us! By Jack Pransky here [https://www.amazon.co.uk/Somebody-Should-Have-Told-Us/dp/1926918266]
 * 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

#127: How to actually relax on holiday without feeling guilty

Are you struggling to make healthy habits stick or wondering how to lose fat without obsessing over every bite? In this episode of the Kate Hamilton Health Podcast, I sit down with certified nutrition coach Rebecca Nugent, who shares how she lost 55 pounds and transformed her life by embracing a simple, sustainable approach to health.

Rebecca opens up about her journey from Ireland to Taiwan, how she shifted from teaching to coaching, and why consistency, daily movement, and mindset are key to lasting fat loss. We talk about the power of walking, eating more (not less!), and turning healthy habits into part of who you are - not just something you do. If you’ve ever felt stuck in the cycle of dieting and frustration, this conversation is your reminder that lasting change is 100% possible.

EPISODE HIGHLIGHTS:

[0:13] Meet Rebecca Nugent and her unique path from Ireland to Taiwan

[1:03] Why nutrition, mindset, and fitness are the three pillars of sustainable fat loss

[1:15] How Rebecca lost 55 pounds and changed her relationship with food

[1:22] Daily walking: the underrated fat loss tool

[1:31] Building identity-based habits for long-term success

[17:16] How coaching supports holistic, lasting transformation

[28:52] The surprising power of movement in maintaining results

[36:33] Restriction vs. freedom: how to eat more and still lose fat

[41:42] Knowing when to shift from fat loss to maintenance

[52:41] Why appreciating the little things fuels big change

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Rebecca on Instagram here [https://www.instagram.com/rebeccanuge_coaching/]
 * 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

#126: Rebecca Nugent: Why fat loss finally sticks when you rethink nutrition, mindset and movement

Do you ever feel like you’re stuck in the binge-regret cycle - especially during the chaos of perimenopause? In this episode, I sit down with Allyson Lean from Mind Align Therapy, a clinical hypnotherapist and emotional eating specialist who helps midlife women take back control of their relationship with food.

We dive into how hypnotherapy supports women in navigating emotional eating, the subtle differences between physical hunger and emotional cravings, and why understanding the mind-body connection is essential during perimenopause. Allyson also opens up about her own transformation from nurse to therapist after facing burnout and health struggles. Plus, she shares super practical tools like journaling, slowing down, and tuning into your subconscious to break free from emotional eating - for good.

Whether you're feeling overwhelmed by cravings, juggling hormones, or just ready for a more empowered approach to food and body, this conversation is full of compassionate insights and actionable tips.

EPISODE HIGHLIGHTS:

[0:12] – Meet Allyson Lean from Mind Align Therapy and her mission to help women break the binge-regret cycle

[2:08] – From nursing to hypnotherapy: Allyson’s journey through burnout and self-healing

[5:13] – What hypnotherapy really is and why it’s so powerful for emotional eating

[12:36] – Common triggers behind emotional eating and how to start identifying them

[15:26] – The difference between emotional hunger and physical hunger (and why it matters)

[20:54] – How hypnotherapy helps rewire emotional eating patterns

[24:43] – Managing stress, cortisol, and food choices during perimenopause

[30:17] – Hormonal shifts, cravings, and how to bring balance back into your body

[39:17] – The building blocks of a healthy, sustainable lifestyle

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Allyson on here [https://www.instagram.com/mind_align_therapy/]
 * 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

#125: Allyson Lean: How to rewire your mindset and stop the emotional eating spiral

In this solo episode of the Kate Hamilton Health Podcast, I’m chatting about one of the most powerful mindset shifts when it comes to achieving your goals - learning how to do it anyway. Whether you’re working toward weight loss, building healthier habits, or just trying to stick with your goals when motivation disappears, this episode will shift your perspective and light a fire under your feet.

I’m unpacking the truth behind why it’s not supposed to be easy, even when it looks effortless for others. I break down the four key steps I use (and teach!) to stay committed to your goals, no matter how you’re feeling. You’ll hear why emotional connection matters, how to break your goals into real, doable steps, and why taking consistent action - even when your mood says otherwise - is the real game-changer. Plus, I’m sharing one of my favorite mindset quotes that’ll help reframe the way you think about feelings vs. action.

If you’ve ever felt stuck, emotional, or just plain unmotivated on your journey to better health or success - this episode is for you.

EPISODE HIGHLIGHTS:

[0:00] - Why this mindset shift changes everything
[0:12] - What “doing it anyway” really means and why it works
[1:15] - The 4-step formula for achieving goals (even when you don’t feel like it)
[2:55] - The hidden power of showing up consistently
[4:59] - Emotions vs. habits: Who’s really in charge?
[10:15] - How to take goal-aligned action every day
[12:58] - Final thoughts to help you keep going, no matter what

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Apply for coaching here [https://www.katehamiltonhealth.com/coaching]

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

#124: How to achieve your goals - even when you don’t feel like it

Are you struggling with sleep - whether you’re up with a newborn or wide awake during menopause? You’re not alone, and this episode is packed with support.

This week on the Kate Hamilton Health Podcast, I sit down with certified gentle sleep coach Kayleigh Povey, who brings over a decade of experience as a clinical psychosocial expert. We explore the full spectrum of sleep - from the chaos of baby wakeups to the hormonal sleep disruptions of perimenopause. Kayleigh shares her personal journey with sleep deprivation and how it led her to help families reclaim rest without guilt or unrealistic expectations.

We unpack how baby temperament, breastfeeding, and social media shape our sleep stories, and Kayleigh delivers practical, compassionate tools for improving sleep quality at every life stage. If you’re a new parent, approaching midlife, or just tired of being tired, this episode is your gentle permission slip to prioritize rest and build a healthier relationship with sleep.

EPISODE HIGHLIGHTS:

[0:17] Meet Kayleigh Povey: Gentle sleep coach with a psychosocial edge

[1:24] Why sleep is foundational for both parents and children

[3:33] Kayleigh’s journey through extreme sleep deprivation

[12:56] Newborn sleep tips: what works, what’s realistic

[19:15] How your baby’s temperament affects their sleep patterns

[26:31] Busting breastfeeding myths around infant sleep

[30:58] Letting go of guilt and the pressure to “get it right”

[32:34] Why you can (and should) trust your parenting instincts

[39:17] The dual challenge of parenting and perimenopause

[43:39] Supporting women’s health through hormonal shifts

[46:13] Quick, practical strategies to improve sleep quality

[52:43] Sleep hacks to get better rest starting tonight

Links & Resources:

 * Connect with me on Instagram here [https://www.instagram.com/katehamiltonhealth/?hl=en]
 * Connect with Kayleigh on here [https://www.instagram.com/sleepease.ie/]

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.

Disclaimer: This episode is for informational purposes only and is not intended as medical advice. I am not promoting or endorsing any specific product or supplement discussed in this episode. Always consult with your healthcare provider before starting any new supplement or health regimen.

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

#123: Kayleigh Povey: Navigating sleep at every stage, from newborn to menopause

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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