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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

00:25:31

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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00:25:14

Flipping the Packet with Laura from A Life Worth...

Barely Balanced ·

2025/08/27

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

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00:38:17

Food, Behaviour & ADHD: The Nutrition Link Every...

Barely Balanced ·

2025/08/20

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,

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00:32:13

Your IVF Questions Answered with Katherine

Barely Balanced ·

2025/08/12

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

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00:28:51

Cortisol: Friend or Foe? // Katherine & Shelley

Barely Balanced ·

2025/08/05

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 surviveWhat cortisol testing can (and can’t) tell

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00:22:00

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

Barely Balanced ·

2025/07/29

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

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00:38:03

Redefining You With.... Body Image, Babies & The...

Barely Balanced ·

2025/07/23

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

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00:42:08

PCOS, Rethinking Alcohol & Living Fully // Tara Pavlovic

Barely Balanced ·

2025/07/15

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

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00:26:53

Living with the Silent Disease: Laura’s Journey...

Barely Balanced ·

2025/07/08

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

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00:30:30

Feed Your Calm // Malissa Fedele

Barely Balanced ·

2025/07/01

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

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00:31:50

Trimester Two: The Real Talk with Katherine

Barely Balanced ·

2025/06/25

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

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00:36:03

Collagen: Hype or Health Essential? A No-BS Chat with...

Barely Balanced ·

2025/06/18

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 bodyThe key benefits of

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