The Balanced Body Podcast

Helena McDonald
  • 4.9 (19)
  • SALUD Y FITNESS
  • CADA SEMANA

This podcast is for women who feel like they're doing everything right — and still not seeing results. I'm Helena, an Accredited Practising Dietitian, and I help women stop chasing diets that don't work and start building the last approach to food and fitness they'll ever need. You'll learn how to get your energy back, support your gut health, stop the cravings and food noise, and work with your hormones instead of against them — so you can finally see the results you've been working for. Whether you're navigating perimenopause, PCOS, postpartum, or a weight loss journey — or you just want to feel more confident in your body again — you're in the right place. Let's cut through the noise and build something sustainable, so you can feel your best, and actually enjoy the process. Follow along on Instagram: @nutrition.by.helena Join the Balanced Body Reset: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset

  1. HACE 4 DÍAS

    Cholesterol in Women: The Hidden Heart Health Shift No One Warns You About

    *]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "0d926304-66dd-4920-8600-b9ecca179676" data-testid= "conversation-turn-6" data-scroll-anchor="true" data-turn= "assistant"> If you're tempted to skip this because you're "not there yet" with perimenopause or menopause… this is exactly the episode you need to hear. Heart health and the changes that occur around menopause aren't things you suddenly start caring about at 50. The habits, blood markers and risk factors that show up in midlife are shaped by what you're doing now in your 20s, 30s and early 40s. Getting onto this early puts you in the best possible position to minimise your risk later on. So even if you don't feel like you're in the "heart disease" age bracket, please don't sit this one out. Off the back of my mum's recent high blood pressure reading, she's now also come back with high cholesterol, despite being health conscious her whole life and having no overt risk factors. She has never smoked, she's pescatarian, grows her own veggies, walks and gardens daily, cycles with a local club and strength trains ... so she felt pretty caught off guard. Heart disease is the leading cause of death in women, but so many of us don't see ourselves as "the type" it could happen to. In this episode, we unpack why that is, what actually changes around menopause, and practical steps you can take to protect your heart and your future self. In this episode: Why cardiovascular disease risk increases after menopause  The role of estrogen in protecting your blood vessels, and what happens to cholesterol, visceral fat and inflammation when levels decline How pregnancy complications like gestational diabetes, pre-eclampsia and high blood pressure can flag higher heart disease risk later on The "perfect storm" of midlife: hormone shifts, changing body composition, stress, sleep, alcohol, exercise and the neverending mental load Key markers to keep an eye on in your blood tests Practical nutrition strategies to support healthier cholesterol: Using foods like psyllium husk, oats, barley and legumes for soluble fibre Plant sterols, omega-3s and extra virgin olive oil Red meat, processed meats, saturated fat and what to swap instead Taking a holistic approach with key lifestyle changes If you've noticed your body reacting differently with age and aren't sure why, this episode breaks down what's really happening, and the steps you can take today to reduce your risk and regain a sense of control.   Looking for support with your nutrition? FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset-1 And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    39 min

  2. 12 NOV

    Mum's Blood Pressure Scare, the Link Between Menopause and Heart Health, and Natural Strategies to Lower It

    If you're in your 40s, 50s, or going through perimenopause, this is one of those episodes you might think doesn't apply to yo, but it 100% does. The risk of high blood pressure, rising cholesterol, and heart disease increases dramatically around perimenopause and post menopause - even if you're doing all the right things and have no major risk factors. My mum experienced this first hand. She's always been health conscious, eats a pescetarian diet, grows all her own vegetables, walks daily, constantly gardens, is part of a cycling club and goes to the gym regularly. She recently checked her blood pressure thinking it would have improved from her recent efforts at the gym ... and it came back at 180/80. High. Hypertensive crisis high. It prompted a full deep dive on my end into what actually helps with blood pressure, beyond the standard "eat well and move more and reduce salt" advice. In this episode: What we think may have contributed to my mum's high BP reading Why blood pressure often creeps up silently, especially in midlife Some of the less-talked-about foods, nutrients and supplements that might support healthy blood pressure (like beetroot, flavonoids, CoQ10, magnesium and more) A practical look at how to apply these ideas without overhauling your entire life If you've ever been told to "cut back on salt" but wanted something more specific, this one's for you.    Looking for support with your nutrition? FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset-1 And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    51 min

  3. 28 OCT

    The ultimate checklist to look and feel your best

    For a long time, I avoided the word balance. It felt too fluffy, like something that throws around too much without anyone really defining what it means. But over time, I've realised that balance is exactly what most women are craving. A lot of us have been taught that "healthy" means eating a perfect "clean" diet and leads to the vicious cycle of all or nothing thinking around food. In this episode, I share my philosophy around what balance really looks like in practice. Your diet doesn't need to be rigid to be effective, and flexibility is the thing that makes healthy eating sustainable. I've got a new free checklist that you'll love if you've ever felt caught between wanting to take care of yourself and wanting to actually enjoy your life. It lays out all the non-negotiables so that you know you're ticking all the "healthy eating" boxes, and then you don't need to feel guilty for any extras that add to your enjoyment of food (e.g. the chocolate I'm eating right now while I write this!). FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    15 min

  4. 17 OCT

    Can you really reverse diabetes? The science behind it

    Can you actually reverse diabetes ... or is that just clickbait? A new study caught my eye recently, and the results were honestly too good not to share. It looked at whether people with prediabetes and type 2 diabetes could reach remission through realistic diet and lifestyle changes (not shakes or super low calorie diets - actual food). In this episode, I'm breaking down what the study found, what "reversal" really means, and the key lifestyle changes that make this possible. We'll cover: What remission actually is The ideal diet for balanced blood sugar (spoiler it's not low carb) How over 75% of participants reversed their prediabetes and diabetes, and lost almost 20kg in 12 months Practical takeaways for you to implement Tune in to learn how small, consistent changes can completely transform your health and change your life. Let this episode be your sign to stop putting it off, and start making real change today!    Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    38 min

  5. 16 OCT

    Electrolytes, bread, yoghurt, intuitive eating & multivitamins - your questions answered

    Can you actually keep nutrition simple … and still see results? This week I'm doing a rapid-fire Q&A on common questions I get asked. We're cutting through opinions and giving you clear, evidence-based answers you can use today. We'll cover: Do you need electrolytes? Is bread bad? Can you eat the same thing every day? Should you ever eat when you're not hungry? Best yoghurt? Should you take a multivitamin? How to know what advice to take when everyone has an opinion? Tune in for quick, actionable answers to your burning questions to make eating well that little bit easier. And my question to you - should I start a community as part of the Balanced Body Reset? DM me your thoughts.  Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    48 min

  6. 24 SEP

    GLP-1s Explained: What They Mean for Health, Weight & Diet Culture

    GLP-1 medications like Ozempic have been making headlines, especially after Serena Williams' recent promotion. This is a candid conversation about what ads like this mean for our perception of health, body image and the pursuit of thinness. In this episode, I dive into: What GLP-1s are and how they work The pros and cons of weight loss medications The messy middle between health goals, weight loss, and diet culture The distinction between health vs size It's a nuanced chat on a complex topic that so many women are grappling with right now, and I hope I've done it justice. I would love to hear your perspectives too - please DM me on instagram if you have thoughts to share. Let's keep this conversation going.   Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    39 min

  7. 16 SEP

    Healthy habits on holidays

    Ever wondered how to enjoy your holiday without feeling like you've "fallen off track"? In this episode, I'm sharing how I kept my habits intact while travelling through Greece - and why it didn't mean missing out on pizza, gelato or a few cheeky cocktails at my friend's wedding. You'll learn the practical strategies I use (and recommend to clients) to stay balanced on holidays. If you've ever felt like you come home from a holiday heavier, sluggish, or in "damage control" mode, this episode will give you a fresh perspective. Balance isn't about restriction, it's about making small decisions that help you feel good in your body and enjoy the experiences that matter.   Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

    51 min

  8. 9 SEP

    Menopause, nutrition and training with Eat Like Ruby (Part 2)

    This is a replay of an interview I did with Eat Like Ruby, and it's all about the practical ways you can support your body through the hormonal shifts during peri and menopause, the most important types of exercise to prioritise, and key nutrients and strategies to improve your energy, health, mental wellbeing and body composition. Follow Ruby:  https://www.instagram/eat_like_ruby/ Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/

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This podcast is for women who feel like they're doing everything right — and still not seeing results. I'm Helena, an Accredited Practising Dietitian, and I help women stop chasing diets that don't work and start building the last approach to food and fitness they'll ever need. You'll learn how to get your energy back, support your gut health, stop the cravings and food noise, and work with your hormones instead of against them — so you can finally see the results you've been working for. Whether you're navigating perimenopause, PCOS, postpartum, or a weight loss journey — or you just want to feel more confident in your body again — you're in the right place. Let's cut through the noise and build something sustainable, so you can feel your best, and actually enjoy the process. Follow along on Instagram: @nutrition.by.helena Join the Balanced Body Reset: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset

Información

  • Creador
    Helena McDonald
  • Años de actividad
    2023 - 2025
  • Episodios
    85
  • Clasificación
    Explícito
  • Copyright
    © 2023
  • Mostrar sitio web
    The Balanced Body Podcast

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