Barely Balanced

Katherine Hay and Shelley McKenzie
  • 5.0 (2)
  • Nutrition
  • Updated 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. 4d ago

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

    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 bags (found silicone versions harder to clean).Nappies & Wipes: Comfy Koala.Baby Wash, Shampoo & Nappy Cream: Beetle and Weleda.Baby Bath: Affordable bath from Baby Bunting.Nappy Caddy: Henlee (plus an inexpensive Temu caddy for another room).Change Mat: Henlee.Sleep Suits:Baby Monitor: Lollipop (phone-based monitoring).Maternity Bras: MILK and Mumma Mila (comfortable and leakproof). Wear Nala for daytime comfort.Breast Pads: Reusable bamboo breast pads from Baby Bunting.Lactation Tea: Mammae.Thermometer: Any reliable digital thermometer.Play Mat: Little Luxury organic cotton play mat.Breastfeeding Pillow: Affordable Kmart pillow (excellent for back support).Baby Bouncer: BabyBjörn Bouncer.

  2. Jul 7

    The Supplements We Swear By For Our Kids' Immunity

    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.

  3. Jun 26

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

    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.

  4. Jun 18

    Matrescence - the becoming - second time around

    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.

  5. May 15

    Finding your Style after becoming a Mother with Liv Brown

    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.

  6. May 7

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

    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.

  7. Apr 23

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

    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.

  8. Apr 16

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

    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

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Ratings & Reviews

5
out of 5
2 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
    114
  • Rating
    Explicit
  • Copyright
    © Katherine Hay and Shelley McKenzie
  • Show Website
    Barely Balanced

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