Barely Balanced

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

• Transcript

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.

• Transcript

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 perimenopause Common symptoms and their overlaps The role of thyroid health in hormonal balance Importance of holistic testing and support How to prepare and support your body during transition Takeaways: 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 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.

• Transcript

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 perimenopause The role of lifestyle and nervous system regulation Western medicine versus natural approaches Importance of personalised testing and diagnosis Strategies for hormonal balance and health Chapters 00:00 Introduction to Nat Green Grudis and Perimenopause 02:26 What is Perimenopause and When Does It Begin? 03:21 Hormonal Shifts and Body Signals in Perimenopause 07:49 Common Symptoms and Misconceptions About Perimenopause 10:11 The Impact of Stress and Nervous System on Symptoms 13:36 Practical Steps: Nourishment, Routine, and Self-Care 15:53 Western Medicine vs Natural Medicine in Managing Perimenopause 19:39 Personalized Approaches and When to Use Hormones 22:24 Tracking Cycles and Recognizing Changes 28:59 Top Three Tips for Navigating Perimenopause Guest links Instagram - Nat Kringutas Website - natkringus.com Podcast - The Wellness Collective

• Transcript

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.

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.

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.

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.

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/collections https://www.dineamic.com.au/ https://www.dineamic.com.au/collection Emma Morris episode: The overachieving Mother https://spotifycreators-web.app.link/e/lWaiUEh143b 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.

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.

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.

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.

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

Breastfeeding, Latch & Support: What Every Mum Needs to Know with Clare Keys

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 worth it, how to position your baby for a comfortable and effective latch, and the small but powerful things that can support both you and your baby in those early days. Importantly, we also touch on maternal mental health and how to care for yourself during a time that can feel both beautiful and incredibly demanding. This is a practical, reassuring episode filled with tips you can actually implement, whether you are preparing for birth or already navigating those early postpartum days. If breastfeeding is on your mind, this is one to save, share, and come back to. 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.

A Moment to Breathe with Nicola Laye

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 easier. Save this episode so you can revisit it whenever life feels a little full — and gift yourself a few moments to simply breathe.

The Space Between Two Lines: Fertility, Loss and the Stories We Don’t Tell

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 connection, validation and emotional truth. A place where listeners feel seen in the in-between, without pressure for quick fixes or toxic positivity. A reminder that you are not alone in the in-between. If you have ever found yourself living in the space between what you hoped for and what has unfolded, this podcast is for you. The Podcast: https://podcasts.apple.com/au/podcast/the-space-between-two-lines/id1860498547 Website: https://www.twolines.space/ Instagram: https://www.instagram.com/thespacebetweentwolines?igsh=MWI1MXZwM3J3emg1Nw==

Your Thyroid Is Fine”… But You Don’t Feel Fine? Listen to This

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 dismissed for, and what you can actually do to support your thyroid long term. You’ll learn: • What thyroid blood tests really mean (TSH, T3, T4, antibodies) • Why “within range” doesn’t always mean optimal • Early symptoms of thyroid dysfunction • The connection between thyroid health, hormones, energy and mood • Nutrition, lifestyle and long-term strategies for thyroid support If you’ve ever felt like something is off but you can’t quite explain it — this episode 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.

From Hospital to 8 Weeks Postpartum: Katherine’s Honest Fourth Trimester

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 made the biggest difference, the nutrition and supplements she prioritised for healing, and the small rituals that helped her feel like herself again. This episode is an honest look at postpartum life – the beautiful, the messy and everything in between. If you’re pregnant, newly postpartum or supporting someone who is, this conversation is packed with practical advice and reassurance for the fourth trimester. • Katherine’s journey from hospital to home • What the first eight weeks postpartum have really looked like • Physical recovery and emotional adjustments • The importance of support during the fourth trimester • Nutrition and supplements to support postpartum healing • The products and rituals that helped make those early weeks easier Clare’s episode is coming soon. Listen to our Creatine episode - https://podcasts.apple.com/au/podcast/creatine-for-mums-the-science-behind-strength-energy/id1620331292?i=1000753154281 Listen to Katherine’s Birth Story - https://podcasts.apple.com/au/podcast/the-birth-story-weve-all-been-waiting-for-with-katherine-hay/id1620331292?i=1000747909193 Part & Parcel - Code: BB20 https://partandparcel.com.au/bb20 Whole Bowl https://thewholebowlco.com.au Foxes Pantry – meal prep support for postpartum Breastfeeding chair https://www.iltutto.com.au/products/louie-electric-recliner-glider-nursery-chair-in-olive-teddy Kappis non-negotiable postpartum brands

Creatine for Mums? The Science Behind Strength, Energy & Recovery

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 benefits for energy, brain health, muscle recovery and overall resilience — all things mothers could use more of. If you’ve ever wondered: • Is creatine safe for women? • Can it support postpartum recovery? • Will it make me bulky? • How much should you take? • When is the best time to take it? This episode answers all of your questions and clears up the confusion so you can make an informed decision for your body. Whether you’re navigating the early postpartum period, rebuilding strength after babies, or simply trying to keep up with the demands of motherhood, this conversation is packed with practical insights you won’t want to miss. As always, we love hearing from you. Come join the conversation over on Instagram and let us know your biggest takeaway from the episode. Other episodes spoken about: https://open.spotify.com/episode/4ejd97zGuZVuVpxiWZoYRO?si=8e1fd6a262214411 ✨ 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.

From Chaos to Calm: Preparing for Prep (Without Losing Your Mind)

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 7pm • Why early bedtimes are a cornerstone for calmer mornings • The mindset shifts that have changed the tone of her home This episode is practical, honest and very “in the trenches” of motherhood. If you’re preparing for prep, juggling multiple kids, or just craving smoother mornings — this one’s for you. We would LOVE to hear your tips and tricks too. Come and join the conversation over on Instagram and share what’s working in your home.