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PODCAST

Barely Balanced

Katherine Hay and Shelley McKenzie

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

health & fitness nutrition

All Episodes

00:39:54

Breastfeeding, Latch & Support: What Every Mum Needs...

Barely Balanced ·

2026/04/07

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

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00:14:29

A Moment to Breathe with Nicola Laye

Barely Balanced ·

2026/03/31

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

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00:31:17

The Space Between Two Lines: Fertility, Loss and the...

Barely Balanced ·

2026/03/25

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

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00:24:22

Your Thyroid Is Fine”… But You Don’t Feel Fine?...

Barely Balanced ·

2026/03/16

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

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00:41:36

From Hospital to 8 Weeks Postpartum: Katherine’s...

Barely Balanced ·

2026/03/10

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

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00:26:20

Creatine for Mums? The Science Behind Strength,...

Barely Balanced ·

2026/03/05

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

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00:21:42

From Chaos to Calm: Preparing for Prep (Without...

Barely Balanced ·

2026/02/18

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

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00:37:24

From Celibacy to Dating: Reconnecting With Yourself...

Barely Balanced ·

2026/02/10

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

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00:40:16

The Birth Story We’ve All Been Waiting For with...

Barely Balanced ·

2026/02/03

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

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00:26:40

Gestational Diabetes & the New Guidelines with...

Barely Balanced ·

2025/11/18

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

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00:37:33

Labour Prep 101: What Actually Works (and What’s Just...

Barely Balanced ·

2025/11/11

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

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00:25:31

The Baby Question: Shelley Opens Up About Wanting a...

Barely Balanced ·

2025/11/04

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

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00:09:51

For the Overwhelmed Woman: A Moment to Breathe with...

Barely Balanced ·

2025/10/28

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

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00:50:28

Reclaiming Your Energy & Rediscovering Yourself //...

Barely Balanced ·

2025/10/21

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

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00:23:17

Second and Third Trimester Deep Dive with Katherine Hay

Barely Balanced ·

2025/10/14

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

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00:30:01

The Hidden Weight of Stress: Healing, Resilience &...

Barely Balanced ·

2025/10/07

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

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00:47:48

Pregnancy, Postpartum & Family Nutrition // Leah Itsines

Barely Balanced ·

2025/09/23

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 feelingHer birth plans and mindset as she preparesPostpartum preparation and the support she’s putting in placeNutrition for

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00:22:53

Baby’s First Bites: How to Introduce Allergens with...

Barely Balanced ·

2025/09/16

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

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00:32:11

Healthy Habits on Autopilot: What Nutritionists Do...

Barely Balanced ·

2025/09/09

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

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00:16:08

Creatine: Hype or Helpful? A Nutritionist’s Take

Barely Balanced ·

2025/09/04

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 growthCommon myths that need to be left in the 90sHow to dose it safely (and whether you really need to “load”)What to look for in a quality brandIf you’ve been curious about

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