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
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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==
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.
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 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.
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.
Today we’re joined by Davina Rankin — Certified Spinal Energetics Practitioner, Somatic Therapist and Embodied Counsellor — for a deeply honest conversation about love, healing and what it really means to reconnect with yourself before inviting someone else in. Davina shares her personal journey through celibacy and how that intentional pause became a powerful season of self-discovery. We talk about nervous system healing, embodiment, breaking old relationship patterns and learning to feel safe within yourself first. This isn’t just a conversation about dating — it’s about identity, self-worth and showing up differently when you’ve done the inner work. If you’ve ever found yourself repeating the same relationship dynamics, questioning your standards or wondering what it would look like to truly choose yourself first… this episode will land. Raw, reflective and incredibly empowering. You’re going to love this one. 💫 Show links: https://open.spotify.com/episode/2shlh9Q6JuGaxzi8D1Pyv9?si=yHszNCsXRZCTo68V91rl-g 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.
Ooo this is such a special one 🥹🎙️ After walking alongside Katherine through her extended fertility journey, navigating endometriosis, pregnancy, and all the in-between moments… today we finally get to hear the part we’ve all been waiting for — her birth story . And trust us — you’ll want to settle in for this. It’s raw, it’s real, it’s emotional, and of course… there’s plenty of laughter too. The kind that only comes after you’ve been through it . There are tears, there are goosebumps, and there are moments that will stay with you long after the episode ends. If you’ve followed Katherine’s journey, this will feel like the final chapter of a story you’ve been invested in for so long. And if you’re on your own path to motherhood — whether trying to conceive, pregnant, or somewhere in between — this episode will hold you in the most beautiful way. This is more than a birth story. It’s a story of resilience, trust, surrender, and the wild, transformative power of becoming a mum. 🤍 An episode you truly don’t want to miss. ✨ 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 an absolute game changer (no more emergency nappy runs mid-week 🙌). You can get $35 off your first box with the code BARELYBALANCED — which basically means two free bags of nappies. Yes please.
This week we’re joined by the brilliant Solaine Douglas, Nutritionist and women’s health expert, for a deep dive into gestational diabetes — what it actually is, why it happens, and how women can support their bodies through it. We unpack the new reference ranges now being used in Australia, what they mean for testing, and why more women than ever are being diagnosed. Together, we chat about: ✨ What gestational diabetes really means for you and your baby ✨ Why blood sugar balance matters long before the test ✨ The new Australian guidelines — explained simply ✨ Nutrition strategies that actually help ✨ Why diagnosis isn’t a failure — and what to do next Whether you're currently pregnant, planning to be, or supporting someone who is — this episode will leave you feeling informed, empowered, and far less anxious about the GTT. 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. ✨ 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 week, Katherine and Shelley dive into all things labour prep — what’s worth doing, what’s backed by evidence, and what might just be another pregnancy myth. Katherine shares exactly what she’s doing to prepare her body for birth (and why), while the girls unpack some of the most common tips and tricks floating around the internet. They chat about: - Raspberry leaf tea — when to start and what it really does - Medjool dates and how they can support a smoother labour - Evening primrose oil — helpful or hype? - Acupuncture and colostrum harvesting - The benefits of sex (yep, you read that right) ...and so much more! It’s an open, honest, and slightly cheeky chat designed to help you feel informed, empowered, and ready for birth. Show sponsors: 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.
