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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

00:12:50

Goldie's Solids Journey: The Shortcuts Katherine...

Barely Balanced ·

2026/10/07

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

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00:41:41

Katherines Recent Pregnancy Loss - Trigger Warning

Barely Balanced ·

2026/09/30

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

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00:25:55

The Postpartum-Perimenopause Clash Nobody Warned You...

Barely Balanced ·

2026/09/23

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

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00:35:10

Perimenopause Demystified with Nat Kringoudis

Barely Balanced ·

2026/09/17

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 topicsWhat 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 healthChapters00:00 Introduction to Nat Green

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00:32:26

Mum Rage, Mum Guilt: Breaking the Loop

Barely Balanced ·

2026/07/22

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

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00:27:29

Katherine's Breastfeeding Journey: Mastitis, Breast...

Barely Balanced ·

2026/07/16

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

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00:19:20

The Supplements We Swear By For Our Kids' Immunity

Barely Balanced ·

2026/07/07

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

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00:24:01

Your Postpartum Blood Work Actually Explained (We...

Barely Balanced ·

2026/06/26

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

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00:32:25

Matrescence - the becoming - second time around

Barely Balanced ·

2026/06/18

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

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00:26:55

Finding your Style after becoming a Mother with Liv...

Barely Balanced ·

2026/05/15

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

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00:54:04

The Overachieving Mother: Why Doing More Is Keeping...

Barely Balanced ·

2026/05/07

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

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00:47:54

Energy, Emotions & the Body: A Deep Dive into Spinal...

Barely Balanced ·

2026/04/23

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

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00:34:04

The First Two Years: Building Your Baby’s Immune...

Barely Balanced ·

2026/04/16

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

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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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