Barely Balanced

Katherine Hay and Shelley McKenzie
  • 5.0 (74)
  • Nutrition
  • Daily

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

  1. 5 days ago

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

    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 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.

  2. 21 Oct

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

    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 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.

  3. 14 Oct

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

    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.

  4. 7 Oct

    Goldie's Solids Journey: The Shortcuts Katherine Swears By

    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

  5. 30 Sept

    Katherines Recent Pregnancy Loss - Trigger Warning

    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.

  6. 23 Sept

    The Postpartum-Perimenopause Clash Nobody Warned You About

    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 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.

  7. 17 Sept

    Perimenopause Demystified with Nat Kringoudis

    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.

  8. 22 July

    Mum Rage, Mum Guilt: Breaking the Loop

    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.

    Mum Rage, Mum Guilt: Breaking the Loop
See All (122)

5
out of 5
74 Ratings

About

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

Information

  • Creator
    Katherine Hay and Shelley McKenzie
  • Years Active
    2022 - 2026
  • Episodes
    122
  • Rating
    Explicit
  • Copyright
    © 2026 Katherine Hay and Shelley McKenzie
  • Show Website
    Barely Balanced

You Might Also Like