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Katherine Hay and Shelley McKenzie

Barely Balanced

A Nutrition and Health & Fitness podcast Explicit

#10 in Nutrition · 🇮🇳 #41 in Nutrition · 🇦🇺
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About the show

Welcome to Barley Balanced—the podcast that’s mostly healthy… with a side of chaos! We’re your hosts, Katherine Hay & Shelley McKenzie. Both qualified Nutritionist and Mothers and around here, we’re all about finding that sweet spot between green smoothies and wine nights, kids' lunchboxes and grown-up dreams, wellness hacks and real-life mess. Whether you’re knee-deep in motherhood, navigating hormones, or just trying to remember where you left your coffee—this is your space. Expect real talk, expert tips, belly laughs, and the occasional overshare. So grab your matcha… or your margarita

Newest episodes

Same Habits, Different Body: Body Composition After 40 with Dr. Rewa

49 min

Ever feel like you’re eating the same way you always have, but your body just isn’t responding like it used to? You’re not imagining it. This week we’re joined by Dr. Rewa, a medical specialist in lifestyle medicine, or as she likes to call it, well-being medicine. She explains what that actually means: an evidence-based medical field that uses lifestyle to treat, and sometimes even reverse, medical conditions. The big pillars are nutrition, sleep, physical activity and stress management. Dr. Rewa also shares her own story. In her late 30s she was hit with high cholesterol, and changing what she ate made a huge difference to her results. That’s what opened her eyes to food as medicine, and how often lifestyle gets overlooked in mainstream healthcare. Then we get into the question so many of you ask us: why does body composition change in our 40s even when nothing else has? She walks us through how muscle naturally starts declining from our 30s, and how the hormone rollercoaster of perimenopause speeds that up. On top of that, midlife is usually our busiest season, with careers, kids, relationships and everyone else’s needs piling up. That stress can quietly change how we eat, whether it’s under-eating without realising or grazing on whatever’s in the pantry. We also dig into why muscle matters so much. Dr. Rewa calls it “the organ of longevity” because it’s metabolically active and plays a big role in how our bodies use energy and handle carbohydrates. Losing it affects far more than how we look. And if you’ve ever avoided strength training because you’re worried about bulking up, she puts that fear to rest. Building muscle is slow, and you simply can’t do it without eating enough. She shares what happened when she focused on gaining muscle herself: her clothes felt tighter at first, but over time her body became more efficient and the fat came off without any dieting. If you’re heading into midlife, or already right in the thick of it, this one’s for you. This epis...

Life After Twin Birth With Five Kids: How Leila Prepared for Postpartum

43 min

Last week Leila Armour took us through the birth that changed everything. This week? What happens when you walk back through the front door. Last week, Leila Armour shared the birth story that had us all in tears. This week, we’re picking up where we left off: coming home. Leila walked back through the front door with a newborn, four other children and a household that doesn’t pause for anyone. So how do you actually do it? In this episode, Leila opens up about how she prepared for postpartum before her baby arrived, the support she put in place, and how she set herself up to cope with newborn life on top of running a busy family. She also gets really honest about the reality of those early weeks, the parts that went to plan and the parts that didn’t. As nutritionists who work with mums every day, Katherine and I see how often postpartum gets left off the birth plan. We put so much energy into preparing for one day and very little into the months that follow. Leila’s story is a reminder that recovery, nourishment and support aren’t luxuries. They’re what get you through. Whether you’re pregnant with your first, about to welcome number five, or somewhere in the thick of it right now, this one’s for you. If you missed Part 1, go back and listen to Leila’s birth story first. And if this episode resonated, share it with a mum friend who’s about to head into her fourth trimester. She’ll thank you for it. Find Leila here: ✨ https://villageformama.com/ This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies. ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real foo...

Five Kids, Two Sets of Twins & a Jaw Dropping Birth Story with Leila Armour (Part 1)

41 min

This week we’re joined by the gorgeous Leila Armour from Village for Mumma. In Part 1, Leila takes us through her second twin pregnancy and the incredible birth of her second set of twins. One baby born at home, the other born in hospital... in a completely different state. Yep, you read that right. We chat about what that pregnancy was really like, how it all unfolded on the day, and how Leila held it together through the most unexpected birth plot twist we’ve ever heard. Grab a cuppa and settle in, and make sure you’re following so you don’t miss Part 2. Connect with Leila: https://villageformama.com/ This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies.

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All episodes

Same Habits, Different Body: Body Composition After 40 with Dr. Rewa

49 min

Ever feel like you’re eating the same way you always have, but your body just isn’t responding like it used to? You’re not imagining it. This week we’re joined by Dr. Rewa, a medical specialist in lifestyle medicine, or as she likes to call it, well-being medicine. She explains what that actually means: an evidence-based medical field that uses lifestyle to treat, and sometimes even reverse, medical conditions. The big pillars are nutrition, sleep, physical activity and stress management. Dr. Rewa also shares her own story. In her late 30s she was hit with high cholesterol, and changing what she ate made a huge difference to her results. That’s what opened her eyes to food as medicine, and how often lifestyle gets overlooked in mainstream healthcare. Then we get into the question so many of you ask us: why does body composition change in our 40s even when nothing else has? She walks us through how muscle naturally starts declining from our 30s, and how the hormone rollercoaster of perimenopause speeds that up. On top of that, midlife is usually our busiest season, with careers, kids, relationships and everyone else’s needs piling up. That stress can quietly change how we eat, whether it’s under-eating without realising or grazing on whatever’s in the pantry. We also dig into why muscle matters so much. Dr. Rewa calls it “the organ of longevity” because it’s metabolically active and plays a big role in how our bodies use energy and handle carbohydrates. Losing it affects far more than how we look. And if you’ve ever avoided strength training because you’re worried about bulking up, she puts that fear to rest. Building muscle is slow, and you simply can’t do it without eating enough. She shares what happened when she focused on gaining muscle herself: her clothes felt tighter at first, but over time her body became more efficient and the fat came off without any dieting. If you’re heading into midlife, or already right in the thick of it, this one’s for you. This epis...

Life After Twin Birth With Five Kids: How Leila Prepared for Postpartum

43 min

Last week Leila Armour took us through the birth that changed everything. This week? What happens when you walk back through the front door. Last week, Leila Armour shared the birth story that had us all in tears. This week, we’re picking up where we left off: coming home. Leila walked back through the front door with a newborn, four other children and a household that doesn’t pause for anyone. So how do you actually do it? In this episode, Leila opens up about how she prepared for postpartum before her baby arrived, the support she put in place, and how she set herself up to cope with newborn life on top of running a busy family. She also gets really honest about the reality of those early weeks, the parts that went to plan and the parts that didn’t. As nutritionists who work with mums every day, Katherine and I see how often postpartum gets left off the birth plan. We put so much energy into preparing for one day and very little into the months that follow. Leila’s story is a reminder that recovery, nourishment and support aren’t luxuries. They’re what get you through. Whether you’re pregnant with your first, about to welcome number five, or somewhere in the thick of it right now, this one’s for you. If you missed Part 1, go back and listen to Leila’s birth story first. And if this episode resonated, share it with a mum friend who’s about to head into her fourth trimester. She’ll thank you for it. Find Leila here: ✨ https://villageformama.com/ This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies. ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real foo...

Five Kids, Two Sets of Twins & a Jaw Dropping Birth Story with Leila Armour (Part 1)

41 min

This week we’re joined by the gorgeous Leila Armour from Village for Mumma. In Part 1, Leila takes us through her second twin pregnancy and the incredible birth of her second set of twins. One baby born at home, the other born in hospital... in a completely different state. Yep, you read that right. We chat about what that pregnancy was really like, how it all unfolded on the day, and how Leila held it together through the most unexpected birth plot twist we’ve ever heard. Grab a cuppa and settle in, and make sure you’re following so you don’t miss Part 2. Connect with Leila: https://villageformama.com/ This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies.

Goldie's Solids Journey: The Shortcuts Katherine Swears By

12 min

Starting solids can feel like a full time job you never applied for. This week Katherine is sharing exactly how Goldie's food introduction is going so far, and spoiler, she's not making everything from scratch. We chat about the convenient options she's leaning on, how she saves time without compromising on nutrition, and why choosing easy doesn't make you any less of a great mum. If you're time poor, a bit overwhelmed, or just want permission to make life simpler, this one's for you. This episode is proudly sponsored by: ✨ Little Harvesters - Puree pouches that are organic and packed with the stuff we actually care about as nutritionists. That means more protein, bone broth, healthy oils like avocado and olive oil, and real superfoods. No added sugar, no cheap fillers. Use code BarelyBalanced10 for 10% off your first order at littleharvesters.com.au

Katherines Recent Pregnancy Loss - Trigger Warning

41 min

Trigger warning: this episode discusses pregnancy loss. This one is close to our hearts. Katherine recently lost a pregnancy and today she's sharing all of it, openly and honestly. The grief. The relief, and how confusing it is to feel both at once. How Goldie started rejecting the breast almost the moment it happened. And the trauma from her long fertility journey that she never really got the space to process until now. There's no neat bow on this conversation. It's raw and it's real, and if you've been through loss yourself, we hope it helps you feel a little less alone. Be gentle with yourself while you listen, and it's completely ok to save this one for another day. If you need support, Pink Elephants and Red Nose Grief and Loss are there for you. This episode is proudly sponsored by: ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠.

The Postpartum-Perimenopause Clash Nobody Warned You About

27 min

This episode explores the complex relationship between postpartum and perimenopause, highlighting how hormonal changes can overlap and impact women's health. Hosts discuss real-life experiences, clinical insights, and practical tips to navigate this transitional phase with confidence. Key Topics: The relationship between postpartum and perimenopauseCommon symptoms and their overlapsThe role of thyroid health in hormonal balanceImportance of holistic testing and supportHow to prepare and support your body during transitionTakeaways: Hormonal changes can start as early as 35 and last over a decade.Postpartum symptoms that persist may indicate perimenopause.Thyroid health significantly impacts hormonal balance during postpartum.Open conversations and shared experiences help women understand their bodies.Holistic testing and support are crucial for managing symptoms.Chapters: 00:00 Introduction to postpartum and perimenopause 01:58 Common symptoms and overlapping signs 04:09 The role of thyroid health in hormonal balance 06:06 Postpartum hormonal changes beyond the first year 07:58 Real-life stories of women experiencing these shifts 10:46 Supporting women through holistic approaches 14:01 Practical tips for managing symptoms 16:52 The importance of testing and professional support 19:55 Breaking the stigma and having open conversations 21:54 Resources and next steps for women in transition This episode is proudly sponsored by: ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order. ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out...

Perimenopause Demystified with Nat Kringoudis

36 min

In this episode, Nat kringoudis discusses the realities of perimenopause, debunking myths and sharing practical advice for navigating this transitional phase with confidence and health. Key topics What is perimenopause and when does it start?Common symptoms and signs of perimenopauseThe role of lifestyle and nervous system regulationWestern medicine versus natural approachesImportance of personalised testing and diagnosisStrategies for hormonal balance and healthChapters 00:00 Introduction to Nat Green Grudis and Perimenopause02:26 What is Perimenopause and When Does It Begin?03:21 Hormonal Shifts and Body Signals in Perimenopause07:49 Common Symptoms and Misconceptions About Perimenopause10:11 The Impact of Stress and Nervous System on Symptoms13:36 Practical Steps: Nourishment, Routine, and Self-Care15:53 Western Medicine vs Natural Medicine in Managing Perimenopause19:39 Personalized Approaches and When to Use Hormones22:24 Tracking Cycles and Recognizing Changes28:59 Top Three Tips for Navigating PerimenopauseGuest links Instagram - Nat Kringutas Website - natkringus.com Podcast - The Wellness Collective This episode is proudly sponsored by: ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

Mum Rage, Mum Guilt: Breaking the Loop

32 min

You snap. Then you spiral. Sound familiar? This week Shelley and Katherine are getting real about the loop so many mums get stuck in, the rage that shows up out of nowhere, followed by the guilt that eats you alive after. We're breaking down why this cycle exists, why it's so much bigger than "just being tired," and what's actually happening in your body and your life that's fuelling it. We talk about the invisible load of motherhood, the stuff no one sees you carrying until you finally crack, and we go there on what partners are often missing, not because they don't care, but because no one's shown them what to look for. If you've ever felt like you're losing yourself in the fog of postpartum, or you're years in and still feel foggy, this episode is for you. We're not here to add more guilt to the pile. We're here to normalise it, validate it, and hand you real tools to start climbing out. You are not broken. You are depleted. Let's talk about it. This episode is proudly sponsored by: ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠.

Katherine's Breastfeeding Journey: Mastitis, Breast Refusal, Fast Letdown & the Products That Helped

27 min

Breastfeeding isn't always the natural, effortless journey it's often made out to be. In this episode, Katherine shares her honest experience navigating breastfeeding—from battling mastitis twice, managing a fast letdown, and working through breast refusal, to coping with the isolation that can come with feeding challenges. She also opens up about the products that genuinely made life easier, sharing the brands she reached for time and time again (without the overwhelm of endless recommendations). In this episode we chat about: • Recovering from mastitis and preventing it from returning • Navigating breast refusal and the emotional impact • Managing a fast letdown • Pumping, feeding and milk collection essentials • Katherine's favourite newborn and postpartum products • Practical tips she'd recommend to every new mum Whether you're currently breastfeeding, preparing for your baby's arrival, or supporting someone who is, this conversation is full of honest reflections, practical advice and reassurance that you're not alone. 🤍 This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies. Katherine's Favourite Products Bottles: Bibs, Haakaa and Dr Brown's (glass). Swap to Pigeon teats as they're the closest to a natural nipple.Bottle Cleaning: Haakaa silicone bottle brush.Bottle Steriliser: Any steriliser that also dries bottles (Amazon has great options).Bottle Warmer: Not used personally.Electric Breast Pump: Spectra (gold standard) and Bubka Glow hands-free pump.Manual Pump: Haakaa Gen 3 suction pump.Colostrum Collection: Milk Co collection kit or syringes from your midwife.Letdown Catcher: Mammae (a daily essential).Milk Storage Bags: Standard disposable...

The Supplements We Swear By For Our Kids' Immunity

19 min

Cold and flu season hits and every mum is standing in the supplement aisle wondering what actually works. This week Shelley and Katherine get real about immune support for kids 5 and up, no gimmicks, just what we recommend as clinical nutritionists and what we actually give our own kids at home. We're talking the specific supplements worth your money, the ones that are hype, and how we decide what our own families need when the sniffles start. If you're tired of guessing what's actually going to help your kid's immune system, this one's for you. Episodes mentioned: The First Two Years: Building Your Baby’s Immune System (0–2 Years) podcast episode This episode is proudly sponsored by: ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

Your Postpartum Blood Work Actually Explained (We Analysed Katherine's Results Live)

24 min

Most postpartum blood tests come back "normal" and you're sent on your way. But normal and optimal are two very different things, especially when you're a few months out from growing and birthing a human. In this episode Shelley and Katherine are getting into exactly what blood work you should be asking for in early postpartum, what the ideal reference ranges actually look like from a postpartum lens, and why the standard ranges your GP uses probably aren't cutting it. They also do something a little different this episode and analyse Katherine's own blood work from three months postpartum in real time. No filter, no perfecting it first. Just two nutritionists breaking it down together so you can hear what it actually sounds like to look at results with a trained eye. They talk about why working with a practitioner who understands postpartum physiology is so important, and what to look for when you're trying to find someone qualified to help you navigate this season properly. If you've ever been told your results look fine but you still feel anything but, this one is for you. This episode is proudly sponsored by: ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠.

Matrescence - the becoming - second time around

32 min

n this episode, Kappi opens up about her postpartum journey from three to six months after welcoming her second child. She shares the emotional and mental realities of this season, what has surprised her most this time around, and how matrescence continues to shape her. Together, we explore the pressure society places on mothers to "bounce back" and return to work, the invisible load of running a household, and the challenge of meeting the needs of children at different ages and stages. It's a conversation about the constant stretch of motherhood, the shifting identity that comes with it, and the truth that so many families are navigating without the support of the village that once existed. If you're currently in the thick of postpartum life, this episode is a reminder that you are not alone. And if you're beyond this stage but have friends, sisters, daughters, or loved ones welcoming babies, consider this your reminder to check in, offer support, and hold space for them. A raw, honest conversation about motherhood, matrescence, and the becoming that continues long after birth. Links for additional support: https://www.panda.org.au/https://comfykoalas.com.au/collectionshttps://www.dineamic.com.au/https://www.dineamic.com.au/collectionEmma Morris episode: The overachieving Mother https://spotifycreators-web.app.link/e/lWaiUEh143bThis episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies.

Finding your Style after becoming a Mother with Liv Brown

26 min

We're sitting down with Liv Brown, Melbourne-based personal stylist and founder of Rattle Style, and this one is so good. Liv started her whole business during her fourth trimester because she kept having the same conversation with mums who felt like they'd lost themselves somewhere between the positive test and the newborn haze. Sound familiar? We get into all of it. Dressing a bump without losing your personality, navigating the postpartum body you don't quite recognise yet, the breastfeeding wardrobe struggle that nobody warns you about, and what it actually looks like to come out the other side feeling like yourself again. Because here's the thing, style is not a luxury. It's part of how we show up for ourselves. And as two mums who know how easy it is to put yourself last, we loved every second of this conversation. Find Liv and everything Rattle Style here: Instagram: https://www.instagram.com/rattle_style/ Website: rattlestyle.com Todays Sponsor: ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

The Overachieving Mother: Why Doing More Is Keeping You Stuck with Emma Morris

54 min

If your to-do list is the only thing that makes you feel in control, this one's for you. This week Shelley and Katherine sit down with Emma Morris, nutritionist, psychology graduate, and someone who has genuinely lived this, to talk about the High-Achiever Mother archetype. The woman who was rewarded her whole life for being capable, competent, and getting it right. Then motherhood showed up with no grades, no KPIs, no gold stars. So she made her own. Emma breaks down exactly where this pattern comes from, what it looks like in your body (wired at 7am, collapsed by 2pm, jaw clenched, PMS spiking, sound familiar?), and why slowing down feels physically impossible when your nervous system only knows how to cope by doing. This isn't a lecture. It's a conversation between women who get it. Follow Emma: https://www.instagram.com/emmamorris.co/https://www.instagram.com/maiamothers.collective/https://www.maiamothers.com.au/This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies.

Energy, Emotions & the Body: A Deep Dive into Spinal Energetics with Dr Sarah Jane

47 min

Today we are joined by Dr Sarah Jane, spinal energetics practitioner and a dear friend of the podcast. In this episode, we explore the world of spinal energetics and what it actually means for your body, your energy, and your overall wellbeing. Dr Sarah Jane breaks down what spinal energetics is, how it works, and why more and more people are turning to this modality as part of their healing journey. We also dive into the shift Dr Sarah Jane is seeing in the wellness and spiritual space right now. From energy work becoming more mainstream to the growing awareness of the mind-body connection, this conversation opens up an honest discussion around where things are heading. One of the most important parts of this episode is learning how to find the balance. How do we know what is physical, what is emotional, and what might be energetic? And how do we stay grounded while exploring these different layers of health? This is a really expansive conversation that invites curiosity, challenges perspectives, and helps you better understand your body beyond just the physical. If you’ve ever been curious about energy work, or you’re navigating your own healing journey, this episode is for you. ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

The First Two Years: Building Your Baby’s Immune System (0–2 Years)

34 min

When it comes to your baby’s immune system, the first two years are everything. In this episode, we’re breaking down exactly how to support your little one’s immunity from newborn through to toddlerhood in a way that feels simple, practical and evidence-based. We cover the supplements we personally use and recommend in clinic, how to navigate fussier eaters without the stress, and what your baby may actually need whether they’re breastfed or formula fed. We also dive into the key foods that can naturally support immune development, and how to incorporate them into your child’s diet in a realistic way. This is the episode to listen to if you want to feel more confident supporting your child’s immune system without the overwhelm. In this episode, we cover: • Immune development in babies from 0–2 years• Supplements for newborns, infants and toddlers• Breastfed vs formula fed considerations• How to support fussy eaters• Immune-supportive foods and nutrients• Practical tips you can start implementing straight away This episode is proudly sponsored by All Things Better If you’re looking for a simple, high-quality way to support your child’s immune system, their Better Immune range is one we genuinely use and recommend. It’s thoughtfully formulated to support immune health, gut function and overall resilience in growing bodies, making it a great addition during those early years when their immune system is still developing. You can check them out here: https://allthingsbetter.com.au

Breastfeeding, Latch & Support: What Every Mum Needs to Know with Clare Keys

39 min

Today we’re joined by Clare from The Womb Rooms, a qualified midwife and lactation consultant, for a deeply practical and supportive conversation around breastfeeding and early postpartum. In this episode, we cover how to set yourself up before birth so feeding feels less overwhelming when baby arrives, and why having the right support around you can make all the difference to your breastfeeding journey. We also dive into the big questions many mums have, including whether colostrum harvesting is worth it, how to position your baby for a comfortable and effective latch, and the small but powerful things that can support both you and your baby in those early days. Importantly, we also touch on maternal mental health and how to care for yourself during a time that can feel both beautiful and incredibly demanding. This is a practical, reassuring episode filled with tips you can actually implement, whether you are preparing for birth or already navigating those early postpartum days. If breastfeeding is on your mind, this is one to save, share, and come back to. This episode is proudly sponsored by: ✨ This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies.

A Moment to Breathe with Nicola Laye

14 min

Today we’re joined by the incredible Nicola Laye — a breathwork coach who specialises in guiding women to reconnect with their bodies and find calm through the power of breath. This session is completely pregnancy-safe and perfect for the woman who’s feeling overwhelmed, scattered in her thoughts, or simply craving a moment of stillness. Take this time for you — to pause, slow down, and calm your nervous system. Allow Nicola’s gentle guidance to help you drop back into your body and breathe a little easier. Save this episode so you can revisit it whenever life feels a little full — and gift yourself a few moments to simply breathe.

The Space Between Two Lines: Fertility, Loss and the Stories We Don’t Tell

31 min

Today we chat with Alex, host of The Space Between Two Lines podcast. After navigating her own deeply personal fertility journey, Alex created this podcast to give a voice to the parts of infertility, pregnancy and loss that often go unspoken. Through honest, long-form conversations, she shares real stories from individuals and couples moving through IVF, pregnancy loss, secondary infertility, endometriosis, male factor infertility and pregnancy after loss. Her mission is to create a safe space for connection, validation and emotional truth. A place where listeners feel seen in the in-between, without pressure for quick fixes or toxic positivity. A reminder that you are not alone in the in-between. If you have ever found yourself living in the space between what you hoped for and what has unfolded, this podcast is for you. The Podcast: https://podcasts.apple.com/au/podcast/the-space-between-two-lines/id1860498547 Website: https://www.twolines.space/ Instagram: https://www.instagram.com/thespacebetweentwolines?igsh=MWI1MXZwM3J3emg1Nw==

Your Thyroid Is Fine”… But You Don’t Feel Fine? Listen to This

24 min

Have you ever been told your thyroid tests are “normal” but you still feel exhausted, flat, anxious or unlike yourself? In this episode, we break down everything you need to know about thyroid health — from understanding how this powerful master control gland works, to learning how to read your own blood pathology results with confidence. We talk about why thyroid dysfunction can be brewing beneath the surface for years before showing clearly in standard blood tests, the symptoms women are often dismissed for, and what you can actually do to support your thyroid long term. You’ll learn: • What thyroid blood tests really mean (TSH, T3, T4, antibodies) • Why “within range” doesn’t always mean optimal • Early symptoms of thyroid dysfunction • The connection between thyroid health, hormones, energy and mood • Nutrition, lifestyle and long-term strategies for thyroid support If you’ve ever felt like something is off but you can’t quite explain it — this episode is for you. This episode is proudly sponsored by: ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠.

From Hospital to 8 Weeks Postpartum: Katherine’s Honest Fourth Trimester

41 min

The birth story is only the beginning. In this episode, Shell sits down with Katherine to unpack what the first eight weeks postpartum have really looked like – from leaving the hospital and navigating those early newborn days, to slowly finding her rhythm at home. They talk openly about the physical recovery, emotional shifts and the realities of the fourth trimester that often aren’t spoken about enough. Katherine shares what has helped her most during this time, including the support systems that made the biggest difference, the nutrition and supplements she prioritised for healing, and the small rituals that helped her feel like herself again. This episode is an honest look at postpartum life – the beautiful, the messy and everything in between. If you’re pregnant, newly postpartum or supporting someone who is, this conversation is packed with practical advice and reassurance for the fourth trimester. • Katherine’s journey from hospital to home • What the first eight weeks postpartum have really looked like • Physical recovery and emotional adjustments • The importance of support during the fourth trimester • Nutrition and supplements to support postpartum healing • The products and rituals that helped make those early weeks easier Clare’s episode is coming soon. Listen to our Creatine episode - https://podcasts.apple.com/au/podcast/creatine-for-mums-the-science-behind-strength-energy/id1620331292?i=1000753154281 Listen to Katherine’s Birth Story - https://podcasts.apple.com/au/podcast/the-birth-story-weve-all-been-waiting-for-with-katherine-hay/id1620331292?i=1000747909193 Part & Parcel - Code: BB20 https://partandparcel.com.au/bb20 Whole Bowl https://thewholebowlco.com.au Foxes Pantry – meal prep support for postpartum Breastfeeding chair https://www.iltutto.com.au/products/louie-electric-recliner-glider-nursery-chair-in-olive-teddy Kappis non-negotiable postpartum brands

Creatine for Mums? The Science Behind Strength, Energy & Recovery

26 min

Creatine is one of the most researched supplements in the world… yet it’s still widely misunderstood, especially when it comes to women, postpartum recovery and motherhood. In this episode we’re joined by nutritionist Laura from Chief Nutrition to break down everything you need to know about creatine and why it might be one of the most supportive supplements for mums. We chat about what creatine actually does in the body, why it’s often associated with gym culture, and the emerging research showing benefits for energy, brain health, muscle recovery and overall resilience — all things mothers could use more of. If you’ve ever wondered: • Is creatine safe for women? • Can it support postpartum recovery? • Will it make me bulky? • How much should you take? • When is the best time to take it? This episode answers all of your questions and clears up the confusion so you can make an informed decision for your body. Whether you’re navigating the early postpartum period, rebuilding strength after babies, or simply trying to keep up with the demands of motherhood, this conversation is packed with practical insights you won’t want to miss. As always, we love hearing from you. Come join the conversation over on Instagram and let us know your biggest takeaway from the episode. Other episodes spoken about: https://open.spotify.com/episode/4ejd97zGuZVuVpxiWZoYRO?si=8e1fd6a262214411 ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

From Chaos to Calm: Preparing for Prep (Without Losing Your Mind)

21 min

This week on the podcast, we’re officially stepping into the prep kid era. Shell shares exactly how she’s preparing her family for school mornings — with one very clear goal in mind: calm over chaos. Inside this episode, she walks you through: • The simple alarm system she’s implemented to reduce nagging (and protect everyone’s nervous systems) • Why meal prep is non-negotiable when it comes to lunchboxes • Her freezer stash strategy for midweek dinners • How she gets three kids down solo every night by 7pm • Why early bedtimes are a cornerstone for calmer mornings • The mindset shifts that have changed the tone of her home This episode is practical, honest and very “in the trenches” of motherhood. If you’re preparing for prep, juggling multiple kids, or just craving smoother mornings — this one’s for you. We would LOVE to hear your tips and tricks too. Come and join the conversation over on Instagram and share what’s working in your home.

From Celibacy to Dating: Reconnecting With Yourself First // Davina Rankin

37 min

Today we’re joined by Davina Rankin — Certified Spinal Energetics Practitioner, Somatic Therapist and Embodied Counsellor — for a deeply honest conversation about love, healing and what it really means to reconnect with yourself before inviting someone else in. Davina shares her personal journey through celibacy and how that intentional pause became a powerful season of self-discovery. We talk about nervous system healing, embodiment, breaking old relationship patterns and learning to feel safe within yourself first. This isn’t just a conversation about dating — it’s about identity, self-worth and showing up differently when you’ve done the inner work. If you’ve ever found yourself repeating the same relationship dynamics, questioning your standards or wondering what it would look like to truly choose yourself first… this episode will land. Raw, reflective and incredibly empowering. You’re going to love this one. 💫 Show links: https://open.spotify.com/episode/2shlh9Q6JuGaxzi8D1Pyv9?si=yHszNCsXRZCTo68V91rl-g This episode is proudly sponsored by: ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠.

The Birth Story We’ve All Been Waiting For with Katherine Hay

40 min

Ooo this is such a special one 🥹🎙️ After walking alongside Katherine through her extended fertility journey, navigating endometriosis, pregnancy, and all the in-between moments… today we finally get to hear the part we’ve all been waiting for — her birth story. And trust us — you’ll want to settle in for this. It’s raw, it’s real, it’s emotional, and of course… there’s plenty of laughter too. The kind that only comes after you’ve been through it. There are tears, there are goosebumps, and there are moments that will stay with you long after the episode ends. If you’ve followed Katherine’s journey, this will feel like the final chapter of a story you’ve been invested in for so long. And if you’re on your own path to motherhood — whether trying to conceive, pregnant, or somewhere in between — this episode will hold you in the most beautiful way. This is more than a birth story. It’s a story of resilience, trust, surrender, and the wild, transformative power of becoming a mum. 🤍 An episode you truly don’t want to miss. ✨ This episode is proudly brought to you by Comfy Koalas — our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re an absolute game changer (no more emergency nappy runs mid-week 🙌). You can get $35 off your first box with the code BARELYBALANCED — which basically means two free bags of nappies. Yes please.

Gestational Diabetes & the New Guidelines with Solaine Douglas

26 min

This week we’re joined by the brilliant Solaine Douglas, Nutritionist and women’s health expert, for a deep dive into gestational diabetes — what it actually is, why it happens, and how women can support their bodies through it. We unpack the new reference ranges now being used in Australia, what they mean for testing, and why more women than ever are being diagnosed. Together, we chat about: ✨ What gestational diabetes really means for you and your baby ✨ Why blood sugar balance matters long before the test ✨ The new Australian guidelines — explained simply ✨ Nutrition strategies that actually help ✨ Why diagnosis isn’t a failure — and what to do next Whether you're currently pregnant, planning to be, or supporting someone who is — this episode will leave you feeling informed, empowered, and far less anxious about the GTT. This episode is proudly sponsored by: ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠. ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

Labour Prep 101: What Actually Works (and What’s Just a Myth)

37 min

This week, Katherine and Shelley dive into all things labour prep — what’s worth doing, what’s backed by evidence, and what might just be another pregnancy myth. Katherine shares exactly what she’s doing to prepare her body for birth (and why), while the girls unpack some of the most common tips and tricks floating around the internet. They chat about: - Raspberry leaf tea — when to start and what it really does - Medjool dates and how they can support a smoother labour - Evening primrose oil — helpful or hype? - Acupuncture and colostrum harvesting - The benefits of sex (yep, you read that right) ...and so much more! It’s an open, honest, and slightly cheeky chat designed to help you feel informed, empowered, and ready for birth. Show sponsors: This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies. This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

The Baby Question: Shelley Opens Up About Wanting a Fourth Child

25 min

Today, Katherine and Shelley have a real and honest catch-up — and things get personal. Shelley opens up about her feelings around wanting a fourth child, the tug-of-war between heart and logic, and what life has really been like with three kids under three. They dive into: - The pros and cons of expanding their family - The emotional thought process behind the “maybe baby” conversation - The realities (and chaos) of having three little ones so close together - Why Shelley and her husband decided on a vasectomy — and how that decision feels now It’s a raw, relatable chat for any parent who’s ever wondered if their family is complete… or if there might be room for one more. This episode is proudly sponsored by: ✨ This episode is brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules — we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

For the Overwhelmed Woman: A Moment to Breathe with Nicola Laye

9 min

Today we’re joined by the incredible Nicola Laye — a breathwork coach who specialises in guiding women to reconnect with their bodies and find calm through the power of breath. This session is completely pregnancy-safe and perfect for the woman who’s feeling overwhelmed, scattered in her thoughts, or simply craving a moment of stillness. Take this time for you — to pause, slow down, and calm your nervous system. Allow Nicola’s gentle guidance to help you drop back into your body and breathe a little easier. Save this episode so you can revisit it whenever life feels a little full — and gift yourself a few moments to simply breathe.

Reclaiming Your Energy & Rediscovering Yourself // Davina Rankin

50 min

This week we’re joined by the beautiful Davina Rankin for a conversation that every woman — and especially every mother — needs to hear. Together we explore what it means to reclaim your energy, reconnect with your body, and remember the woman underneath all the layers of motherhood, work, and daily life. Davina shares gentle yet powerful wisdom around self-love, boundaries, and learning to trust the flow of life again. In this episode, we chat about: ✨ Reclaiming your energy as a woman and learning to say no without guilt ✨ Letting go of the people-pleasing patterns that leave you feeling depleted ✨ Rediscovering who you are beyond motherhood ✨ Sitting in the pleasure of the present moment (even when life feels messy) ✨ How to love yourself harder — right now, as you are ✨ Simple daily practices to check in with your body and heart space ✨ Tuning into signs from the universe, god, or angels — and trusting the process ✨ How reconnecting with yourself brings more pleasure, clarity, and joy into your life This conversation is your gentle reminder to slow down, come home to your body, and celebrate the woman you’ve become. This weeks show sponsor: This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week! You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies.

Second and Third Trimester Deep Dive with Katherine Hay

23 min

In this honest and informative episode, Katherine and I sit down to catch up on how her second and third trimesters have been so far. From navigating tests and blood work to understanding what’s truly necessary, we unpack some of the most common (and confusing) parts of pregnancy care. We dive deep into gestational diabetes and the glucose tolerance test (GTT) — do you really have to do it, and what are the alternatives if you’d prefer not to? We also discuss the GBS swab, how to advocate for yourself when it comes to routine testing, and practical ways to support your vaginal microbiome if you do receive a positive result. Iron levels are another big topic in this chat — we explore why they tend to drop during the second and third trimesters, how to interpret your results, and our honest thoughts on iron infusions, including when they can be helpful and when other options might be worth considering. This episode is a down-to-earth look at pregnancy from both a personal and clinical perspective, offering insight, reassurance, and a few light-hearted laughs along the way. Related Episode: Dr Lily Nichols – Gestational Diabetes: What You Need to Know Show Sponsors: This episode is proudly brought to you by Comfy Koalas, our go-to low-tox nappy and wipe brand. If you haven’t tried their subscription boxes yet, they’re a total game changer — no more running out of nappies mid-week. You can get $35 off your first box with the code BARELYBALANCED, which pretty much means two free bags of nappies. https://comfykoalas.com.au It’s also brought to you by Chief Nutrition — the brand we’re a little bit obsessed with. Their clean, high-protein snacks are made from real food, nothing fake or processed, and they actually taste amazing. Whether it’s their beef bars, collagen bars, or liver capsules, we’re huge fans. Use the code BARELYBALANCED for 20% off your order.

The Hidden Weight of Stress: Healing, Resilience & Motherhood // Deborah Freudenmann

30 min

Today we’re joined by the wonderful Deborah Freudenmann  naturopath, author, and mum who is passionate about root-cause health and disease prevention. In this episode, Deborah shares her personal story of living with type 1 diabetes, navigating postpartum stress and anxiety, and what she’s learned about the profound impact stress has on our bodies. We dive into why stress regulation is more than “calming down” it’s disease prevention and how to build your own personal toolkit for resilience. We chat all things: • Deborah’s personal journey with stress and motherhood • What actually happens in the body under chronic stress • Why supplements and one-size-fits-all toolkits don’t work • How to experiment and find the stress tools that are truly yours • The invisible link between a mother’s regulation and her child’s • Simple, realistic practices to weave into your day You can connect with Deborah on Instagram @deborah_108 (https://www.instagram.com/deborah_108/)  https://youtrulyshine.com You can also join her free weekly Wellness Letters here (https://youtrulyshine.com/pages/newslettersignup) And explore her newest eBook A Holistic Approach to Stress here (https://youtrulyshine.com/products/a-holistic-approach-to-stress-ebook) 150+ pages of education, insights, checklists, and tools to reset your nervous system. This episode is proudly sponsored by: ✨ Chief Nutrition – Our go-to for clean, high-protein snacks that actually taste amazing. Their bars and beef jerky are made from real food ingredients you can trust — perfect for keeping energy steady through busy days (and long appointments). Use code BARELYBALANCED at checkout for 20% off your first order. ⁠Shop here⁠. ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and th...

Pregnancy, Postpartum & Family Nutrition // Leah Itsines

48 min

This week on the podcast we’re joined by the amazing Leah Itsines – recipe developer, cookbook author, businesswoman, and mum. Leah is passionate about making healthy eating simple, realistic, and enjoyable for busy families, and she’s built a thriving community by keeping food approachable and fun. In this episode we chat about: Leah’s current pregnancy journey and how she’s feeling Her birth plans and mindset as she prepares Postpartum preparation and the support she’s putting in place Nutrition for mums – keeping food simple, balanced, and realistic Children’s nutrition and her tips for feeding little ones well Finding balance between health, family, and real life ✨ Connect with Leah Itsines Instagram: @leahitsines Website: www.leahitsines.com.au Our Sponsors Comfy Koalas – Eco-friendly, super soft nappies delivered straight to your door. Use code BARELYBALANCED for $35 off your first order – that’s basically like getting 3 bags of nappies for free! 🌿 www.comfykoalas.com Chief Nutrition – Wholefood snacks packed with protein and nutrients to keep you fuelled and energised. Use code BARELYBALANCED for 20% off. 🍫 www.chiefnutrition.com Nourishing Your Bump – The online support system you need through pregnancy and postpartum. Expert guidance, practical tools, and real mum-to-mum advice to help you feel supported every step of the way. 🤰 www.freedomwellness.com.au/nourishing-your-bump

Baby’s First Bites: How to Introduce Allergens with Confidence // Dr Rob McLeod

22 min

We’re joined by Dr Rob McLeod, a Specialist General Paediatrician based in the Illawarra, who works across Wollongong Public and Private Hospitals and runs a busy private clinic, Friendly Paediatrics. Dr Rob is also the Co-Founder of AllerStart, Australia’s first allergen introduction product, designed to make introducing allergens to babies simple and stress-free — helping reverse the rise of food allergies in Australia, where rates are among the highest in the world. In this episode, we dive into the essentials of introducing allergens to babies, including: Why timing matters – the best age to start allergen introduction and how it can impact allergy preventionStep-by-step guidance – practical tips on how to introduce common allergens safely at homeIdentifying signs and symptoms of a food allergen.Confidence in feeding – how to overcome anxiety and feel empowered during allergen introductionPractical tools – how products like AllerStart and Le Puree make the process simple, safe, and stress-free We’ll also be sharing an exclusive launch offer for all of you parents who are navigating the food introduction stage with your child/ren.  This episode is proudly sponsored by: ✨ AllerStart Kit + Le Puree - First Bites Single Ingredient Veggie & Fruit Purees as an “Allergen Introduction Bundle” for $60. Developed by paediatricians, GPs, dietitians, and food scientists, this is the first allergen kit to include fish and shellfish and introduces the top 11 allergens. Made with real food rather than processed ingredients, it’s designed to be simple and stress-free — just sprinkle, mix, and serve, with no guesswork or overwhelm. ✨ Chief Nutrition – Our go-to for clean, high-protein snacks that actually taste amazing. Their bars and beef jerky are made from real food ingredients you can trust — perfect for keeping energy steady through busy days (and long appointments). Use code BARELYBALANCED at checkout for 20% off your first order. ⁠Shop here⁠.

Healthy Habits on Autopilot: What Nutritionists Do Every Day // Katherine & Shelley

32 min

Today we’re pulling back the curtain on our everyday lives as nutritionists — sharing the healthy habits we’ve built for ourselves and our families that now run on autopilot. These aren’t overwhelming “all-or-nothing” routines, just simple, sustainable practices that add up to a big difference over time. Think of this episode as a little peek inside our kitchens, pantries, and daily rhythms. Grab your notepad, because you might hear something you’ll want to try yourself. And remember, building habits takes time — give yourself at least 12 weeks to let the positive ones outweigh the old patterns. This episode is proudly sponsored by: ✨ Chief Nutrition – Our go-to for clean, high-protein snacks that actually taste amazing. Their bars and beef jerky are made from real food ingredients you can trust — perfect for keeping energy steady through busy days (and long appointments). Use code BARELYBALANCED at checkout for 20% off your first order. ⁠Shop here⁠. ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. ⁠Explore their range⁠.

Creatine: Hype or Helpful? A Nutritionist’s Take

16 min

Creatine isn’t just for gym junkies and bodybuilders — but is it really all it’s cracked up to be? In this episode of Barely Balanced, we’re breaking down creatine from a clinical nutritionist’s perspective. We’ll cover: What creatine actually is (spoiler: your body already makes it!) The science-backed benefits beyond muscle growth Common myths that need to be left in the 90s How to dose it safely (and whether you really need to “load”) What to look for in a quality brand If you’ve been curious about whether creatine deserves a place in your daily routine — or you’ve been side-eyeing that white powder in the supplement aisle — this chat is for you. Show Sponsors: Chief NutritionWe love Chief products because they do what so many bars and snacks on the market don’t: they use real, wholefood ingredients that actually nourish your body. No weird additives, no hidden nasties — just nutrient-dense, high-quality fuel that gets our clinical nutritionist tick of approval. Perfect for busy days, post-gym snacks, or keeping mum-life energy steady. 👉 Check them out at www.wearechief.com.au and use code barelybalanced for 20% off your order. All Things BetterSupplements that actually work. All Things Better takes the confusion out of supplementation by focusing on evidence-based, high-quality formulas that deliver results without the fluff. When we say better, we mean it. www.allthingsbetter.com.au

Flipping the Packet with Laura from A Life Worth Nourishing

25 min

Today we’re joined by the incredible Laura from @alifeworthnourishing and @chiefnutrition. Laura is a Nutritionist who has made a name for herself with her pack-flipping content and honest product reviews across social media. In this episode, she takes us behind the labels – teaching us what to look out for on the back of a packet, how certain ingredients can impact the way we feel, and her best tips for navigating the supermarket shelves with confidence. We chat all things: What sneaky ingredients to look out for when reading food labels How additives and preservatives can affect your mood, energy and gut health Marketing tricks that make products seem “healthy” when they’re not Simple swaps to make your weekly shop healthier (without blowing the budget) Laura’s favourite go-to products and brands she trusts You can connect with Laura over on Instagram @alifeworthliving and via her website: https://www.alifeworthnourishing.com/ Recipes we mentioned: Carrot Cake MuffinsMarshmallow Nourished Ebook Podcast Sponsor: This episode is proudly sponsored by Chief Nutrition. As always, we only share brands we personally love and trust. Use the discount code BARELYBALANCED at checkout to save on your next order.

Food, Behaviour & ADHD: The Nutrition Link Every Parent Should Know // Katherine & Shelley

37 min

Today, Katherine and Shelley dive deep into a topic so many parents are curious (and often overwhelmed) about: how food can influence your child’s behaviour and ADHD tendencies. Shelley opens up about her personal journey with her eldest son—navigating low iron, gut issues, constant fatigue, and behavioural challenges—and how nutrition played a pivotal role in supporting his health and wellbeing. And Katherine shares her experience with Sunny’s big emotions and the rollercoaster of toilet training, giving another real-life glimpse into how food and nourishment can influence little ones in unexpected ways. With a blend of lived experience as mums and clinical expertise as nutritionists, we unpack the powerful connection between what goes on the plate and how it can show up in mood, focus, energy, and behaviour. From hidden food triggers to nourishing nutrients that support calmer, more balanced little bodies, this is a conversation every parent will want to hear. If you’ve ever wondered “Could what my child is eating be impacting their behaviour?”—this episode is for you. ✨ This week’s sponsors ✨ A big thank you to our sponsors who help keep these conversations flowing: 🌿 Chief Nutrition – Wholefood snacks made from real ingredients, perfect for busy mums and families on the go. No nasties, just nourishing fuel you can actually trust. Don’t forget to use the code barelybalanced at checkout for an exclusive discount. 🤰 Nourishing Your Bump – Our very own program designed to support you and your baby to thrive through pregnancy. With expert nutrition guidance, recipes, and resources, it’s everything you need to feel confident and supported on your pregnancy journey.

Your IVF Questions Answered with Katherine

31 min

Ever wished you could sit down with an expert and ask all your burning IVF questions? In this episode, I do exactly that. I ask Katherine, who generously shares her wisdom, practical tips, and even sample meal plans to support you through your fertility journey. These are your questions — the ones you left Katherine over on Instagram — answered in detail, with plenty of real-life, actionable advice you can start using right away. Whether you’re just starting IVF or already deep in the process, this episode is packed with insights to help you feel informed, empowered, and supported every step of the way. This episode is proudly sponsored by: ✨ Chief Nutrition – Our go-to for clean, high-protein snacks that actually taste amazing. Their bars and beef jerky are made from real food ingredients you can trust — perfect for keeping energy steady through busy days (and long appointments). Use code BARELYBALANCED at checkout for 20% off your first order. Shop here. ✨ All Things Better – A carefully curated online wellness store bringing together the best in natural products, home essentials, and feel-good finds. They source brands that align with health, sustainability, and style, so you can shop knowing you’re choosing better for yourself, your family, and the planet. Explore their range.

Cortisol: Friend or Foe? // Katherine & Shelley

28 min

Let’s talk about cortisol — the hormone that gets a bad rap but actually plays a vital role in keeping us alive and functioning. In this episode, we’re unpacking the nuanced truth about cortisol — not just the stress-y headlines or wellness trends that love to villainise it. Because spoiler: you don’t always need to ‘fix’ your cortisol… sometimes you just need to understand it. We’ll chat: The natural cortisol cycle and why we actually need it to survive What cortisol testing can (and can’t) tell you Whether your “low energy” is really a cortisol issue — or something else entirely The BS we see online about healing your hormones and “adrenal fatigue” quick fixes And most importantly — how to work with your cortisol, not against it Whether you’re feeling burnt out, living in a coffee-fuelled cortisol loop, or just love a no-BS chat about hormones — this one’s for you. Cortisol isn’t the enemy… but it might be trying to tell you something. This weeks sponsors: Chief Nutrition creates wholefood protein bars and snacks we actually recommend to our clients (and snack on ourselves). Think grass-fed beef bars, collagen bars, and genuinely nourishing options free from all the nasties. Discount Code: barelybalanced https://wearechief.com/ All Things Better is all about simple, thoughtful wellness products that actually make a difference to your everyday routine — from gut health support to daily essentials you’ll keep reaching for.

PCOS & Fertility: What You Need to Know // Solaine Douglas

22 min

This week on the Barely Balanced Podcast, we sit down with the wonderful Solaine Douglas, a clinical nutritionist who specialises in women's health and hormones, to unpack a topic that so many women face — PCOS (Polycystic Ovary Syndrome). 🌿✨ In this episode, we explore: 💡 What PCOS actually is (spoiler: it’s more than just cysts on your ovaries!) 🧪 How it’s properly diagnosed (because it’s often misunderstood or missed) 🧘‍♀️ How to manage PCOS naturally — from nutrition and lifestyle to mindset and self-compassion ❓ Common myths and misconceptions that can leave women feeling confused or discouraged ❤️ Why a one-size-fits-all approach doesn’t work, and how to discover what your body truly needs Whether you’re newly diagnosed, have been living with PCOS for years, or simply want to understand the condition better — this episode is packed with empowering, practical advice to help you take charge of your health. Solaine’s compassionate, evidence-based perspective reminds us that PCOS doesn’t define you — and there are supportive, holistic ways to feel better in your body. Tune in now on Spotify, Apple Podcasts, or wherever you listen! 🎧✨ Find Solaine here: Instagram: https://www.instagram.com/solainedouglas_nutrition/ This week’s episode is proudly sponsored by two brands we absolutely adore: 🥩 Chief Nutrition – Wholefood, high-protein snacks made from grass-fed Aussie beef and sustainably sourced ingredients. Perfect for busy days when you need real food that actually nourishes (and tastes amazing). As nutritionists, we love Chief because there are no hidden nasties — just simple, clean, nutrient-dense fuel to keep your energy steady. Use the discount code ‘barelybalanced’ for a little extra love at checkout. https://wearechief.com/ 🌿 All Things Better – A brand after our own hearts, focusing on holistic wellness tools, lifestyle products and natural support for everyday wellbeing. Think beautiful, practical pieces that help you slow down, tune in and cre...

Redefining You With.... Body Image, Babies & The Shift in Self // Kayla Gane

38 min

This week on the Barely Balanced Podcast, we sit down with the beautiful Kayla Gane — mum to little Vera and currently expecting baby number two! Together, we dive into the real and raw sides of motherhood: how parenting styles can evolve, what it means to truly collaborate with your partner (even on the messy days), and the unexpected ways body image shifts as your family grows. Kayla opens up about her journey, shares heartfelt insights, and reminds us all that there’s no one ‘right’ way to do this parenting thing — just the way that feels most authentic for your family. It’s honest, funny, and deeply relatable — whether you’re a new mum, soon-to-be mum, or just love peeking behind the curtain of someone else’s motherhood story. Tune in for a chat that feels like a warm cup of tea with friends. Find Kayla: https://www.instagram.com/kaylaaaellieee/?hl=en This week’s episode is brought to you by two brands we genuinely love and trust as nutritionists: ✨ Chief Nutrition — wholefood snacks made from real, nutrient-dense ingredients. What we adore about Chief is their commitment to keeping it real — no artificial nasties, no fillers, and a focus on high-quality Australian grass-fed meats and collagen. Perfect for busy days when you need a protein boost or a satisfying snack that actually supports your health, not just your hunger. Don't forget to use our discount code barelybalanced to save on your next order! 🤰 Nourishing Your Bump — our signature program designed to guide you through pregnancy and postpartum. It’s more than just nutrition advice; it’s a holistic resource that helps mums feel empowered, informed, and truly cared for. From trimester-specific nutrition tips and supplement guidance to postpartum recovery strategies, it’s everything we wish every mum had in one easy place. You can explore the program at: freedomwellness.com.au/nourishing-your-bump. We love these brands because they share our philosophy: real food, real support, and real results.

PCOS, Rethinking Alcohol & Living Fully // Tara Pavlovic

42 min

This week on the Barely Balanced Podcast, we sit down with the incredible Tara Pavlovic (@tarapavlovic) for a beautifully raw and real conversation. 🌱✨ We dive into what it’s really like living with PCOS, the unexpected mental health struggles that can follow having children, and how Tara’s journey led her to rethink her relationship with alcohol. From feeling burnt out to rediscovering what truly matters, Tara shares openly about redefining her values and what it means to live fully and authentically — beyond the highlight reel. It’s honest, unfiltered, at times tearful and at times hilarious — exactly how we like it. 💛 Hit play, pour yourself a cuppa (or a cheeky mocktail 😉), and get ready to feel seen, supported, and maybe a little inspired to pause and check in with your own journey. Podcast Sponsors:  This week’s show is proudly sponsored by Chief Nutrition — a brand we genuinely love for making wholefood snacks that are actually good for you (and your kids). Think: clean, high-protein collagen bars, savoury beef bars, and other real food products with no nasties. Perfect for busy mums, lunchboxes, or when you’re running between daycare drop-off and work. Don’t forget to use our discount code barelybalanced at checkout for 20% off your order. Your snack drawer will thank you! 🫶

Living with the Silent Disease: Laura’s Journey Through Chronic Fatigue

26 min

Chronic Fatigue Syndrome — the silent disease that so often gets overlooked, misdiagnosed, or dismissed entirely. In this deeply personal episode, we’re joined by the lovely Laura from @alifeworthnourishing to shed light on what it's really like living with chronic fatigue. Laura shares her powerful story — from the years of confusion and exhaustion, to finally getting a diagnosis. She walks us through the tests she had to advocate for, the health history that shaped her journey, and what managing chronic fatigue looks like for her today. If you've ever felt like something was "off" but no one was listening, this episode is for you. We talk gentle routines, self-compassion, navigating medical gaslighting, and what a day in Laura’s life actually looks like now. Whether you’re personally dealing with fatigue or supporting someone who is, this episode will leave you feeling seen, validated, and more informed. This week’s show sponsor is Chief Nutrition Use code BARELYBALANCED at checkout for 20% off their range of wholefood protein bars and snacks – perfect for busy mums on the go.

Feed Your Calm // Malissa Fedele

30 min

This week on the pod, we’re joined by fellow Nutritionist and all-round legend Malissa Fedele. Malissa is passionate about helping women feel more balanced, calm, and connected — and in this episode, we dive deep into the beautiful intersection of food and mood. We chat about: • How your daily food choices can influence your mood and mental clarity • Whether food alone is enough to support your mental health • The role of supplements — when they’re helpful and which ones to consider • How to work with cortisol, not against it • Simple lifestyle tips to support your nervous system • How to tune in to your body and spot the signs that stress is taking a toll Find Malissa here: www.malissafedele.com @malissafedele on Instagram This episode is proudly sponsored by: ✨ Nourishing Your Bump — our signature program to support you and your baby on the journey from pregnancy to postpartum. Learn more at: freedomwellness.com.au/nourishing-your-bump 🥩 Chief Nutrition — clean, high-protein snacks made with real food. Use code barelybalanced for 20% off at wearechief.com

Trimester Two: The Real Talk with Katherine

31 min

In today’s episode, we catch up with Katherine to chat all things second trimester. How has she really been feeling? What symptoms have popped up (hello chronic constipation and insomnia)?As a nutritionist, she shares the shifts she’s made to her food and supplement routineplus we dive into the key blood tests worth considering during this stage of pregnancy.Whether you're in your second trimester or just curious about what’s to come, this chat is both informative and reassuring. Plus we share lots of lifestyle tips to support your sleep, night routine and why that is so important. Episode Sponsor: A huge thank you to Chief Nutrition for supporting this episode. We’re longtime fans of their clean, high-protein snacks (hello collagen bars 👋). Use the code BARELYBALANCED for 20% off at wearechief.com.

Collagen: Hype or Health Essential? A No-BS Chat with Chief Nutrition’s Laura

36 min

In this episode, we’re joined by the brilliant Laura, fellow Nutritionist from Chief Nutrition, to deep dive into all things collagen. This is a must-listen for anyone wanting to support their gut, joints, skin, and overall wellbeing—without the fluff. Laura brings the facts, cuts through the noise, and gives you practical, no-BS insights into how collagen can (or can’t) play a role in your health journey. We chat about: What collagen actually is and how it functions in the body The key benefits of collagen for gut health, skin, joints, hair, and nails The different types of collagen (Type I, II, III) and which to look for How to read a collagen product label and avoid marketing fluff Collagen as we age—why it’s especially supportive as we age into our 30's and beyond. The best ways to incorporate collagen into your daily routine Debunking common collagen myths and misinformation Laura’s top tips on choosing a high-quality collagen supplement Why Chief’s approach to collagen is different (and better!) Check out Chief Nutrition: 🌐 Website: wearechief.com 📱 Instagram: @wearechief ✨ Use our exclusive code BARELYBALANCED at checkout for 20% off your order!

Making Breastmilk Last: The Magic of Freeze-Drying // Jessica from The Milk Fairy

26 min

In this episode, we sit down with Jessica, co-founder of The Milk Fairy, to explore the fascinating world of freeze-dried breastmilk. Jessica shares how this innovative process allows parents to preserve their breastmilk in powdered form—perfect for travel, returning to work, or extending its use well into toddlerhood. We chat about why breastmilk remains beneficial beyond the baby stage, how freeze-drying compares to formula, and the real-life stories behind why more families are choosing this option. If you’ve ever wished you could make your milk last longer, this one’s for you. To learn more about this amazing option, follow this link https://themilkfairy.com/

Fussy Eaters? This Episode Has You Covered // Lisa Baker

25 min

Struggling with a toddler who thinks broccoli is a personal attack? You’re not alone — and this episode is for you. This week, we’re joined by Lisa Baker, a Clinical Nutritionist and the creative force behind @the.coffee.table.nutritionist (https://www.instagram.com/the.coffee.table.nutritionist). Lisa is also the author of the Dinner Plate Pals children’s book series — designed to make mealtimes less of a battle and more of a bonding moment. Together, we dive into:     •    Why toddlers become fussy eaters (spoiler: it’s not your fault)     •    Practical tips to reduce mealtime stress     •    How to foster a healthy relationship with food — without forcing a single bite     •    The magic of storytelling and play in nutrition education Whether you’re dealing with food refusals, dinner table meltdowns, or just want to feel less alone in the chaos, Lisa brings the goods with compassion, humour, and evidence-based advice. Mentioned in this episode: 🧠 The Dinner Plate Pals books (https://www.thedinnerplatepals.com) 📲 Follow Lisa on Instagram: @the.coffee.table.nutritionist (https://www.instagram.com/the.coffee.table.nutritionist) Show Sponsor: Chief Nutrition — the brand that actually gets what modern health looks like. They’re not here to flog fad diets or throw kale in your face. They’re about real, evidence-based supplements and nutrition support that works for real life. Think premium Aussie-made formulas, no BS ingredients, and straight-up support for energy, stress, focus, and gut health. Their products are built by actual experts, not TikTok trends. Use our discount code BARELYBALANCED for 20% off on the website.  And stay tuned as we bring you weekly updates about how you can use these supplements into your everyday routine.  Website: https://wearechief.com/ 💬 Loved this chat? Share it, tag us, and let us know what resonated! 🎧 Subscribe to Barely Balanced so you never miss an episode.

Our Screentime Story: Finding Balance Without the Guilt // Katherine & Shelley

24 min

In this episode, we’re diving into the messy, relatable world of screentime—from two different family setups. One of us is parenting one child, the other juggling three, and let’s just say… the screentime dynamic shifts a lot. We chat openly about the pros, the cons, and the little wins (like finally drinking a full cup of tea). From using screens as a tool for connection or survival, to the challenges with tantrums, overstimulation, and guilt—we’re covering it all. If you’ve ever wondered how other families actually handle screentime behind closed doors, this one’s for you.

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