PODCAST · health
The Balanced Body Podcast
by Helena McDonald
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.helenaJoin the Balanced Body Reset: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset
Episodes
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The most useless new wellness product, and everything else in my notes app
This is like a Q&A style episode, except it's just from my notes app. I'm constantly jotting down misinformation I've seen or heard, things that have come up with clients and great questions from my DMs, so this is a mixed bag of topics, including: The least necessary carbohydrate gel Why…
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Why can't I just stick to a diet? With psychologist Glenn Mackintosh
If you've ever lost weight, gained it back, and wondered what's wrong with you — this episode is for you. I'm joined by Glenn Mackintosh, a psychologist who specialises in helping people with their relationship with food, their body, and their weight. We talk about why knowing what to eat is…
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Do You Have to Eat Before You Train? How I Fuelled for a 14.4km Fun Run
A man stopped me in the supermarket the night before Run for the Kids to warn me about the importance of reading food labels. What he didn't know is that I was deliberately looking for a processed product with added sugar - and it was exactly the right choice for what I needed that day. In this...
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Just start - how to stop overthinking it and make progress towards your goals
I came across a post in a diet program Facebook group recently, which had 74 comments, all from people saying the same thing. They'd paid for a program, felt overwhelmed within the first hour, and just hadn't started. Some had been sitting on it for over a year, lurking in the group, watching...
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How to Enjoy Easter Without Derailing Your Goals
Easter is one of those times of year where food is everywhere and it can feel really hard to stay on track without swinging to one extreme or the other. In this episode I'm sharing 12 practical strategies for navigating Easter in a way that supports your goals, without restricting yourself or...
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Why Am I Not Losing Weight? 9 Things That Could Be Causing a Plateau
Why You're Not Losing Weight (Even When You're Doing Everything Right) If you've been eating well, staying consistent, and still not seeing movement on the scales, this episode is for you. I'm walking through the nine most common reasons women hit a weight loss plateau, and what you can actually…
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Exactly How to Set Up a Calorie Deficit for Fat Loss
If fat loss is your goal, you've probably heard you need to be in a calorie deficit, but you might still have questions about how to practically achieve this. In this episode, I walk you through the exact framework I use with my clients to set up a calorie deficit in a strategic, sustainable way....
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Pelvic Floor 101: What Every Woman Should Know (Pregnancy, Postpartum & Beyond)
Before we dive in, here are Laura's contact details: https://www.scencephysiotherapy.com.au/ @scencephysiotherapy And a few ways I can support you: Join the Community: The Balanced Body Reset 1:1 coaching: Message me on Instagram @nutrition.by.helena I'm joined by Laura from Sence Physiotherapy…
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Less than 10% of people age "healthily" - this is what they eat
Before we dive in, here are a few ways I can support you: Join the Community: The Balanced Body Reset 1:1 coaching: Message me on Instagram @nutrition.by.helena ... Today we're unpacking a huge 30-year study exploring what people eat in midlife and whether it predicts "healthy ageing." Healthy...
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Do you really need to keep your body guessing?
Today we are unpacking the idea of "metabolic confusion", which is the belief that you need to constantly change your food intake, calories, or training to "shock" your body into losing weight. You've probably heard things like: "You're not eating enough" "Your body is in starvation mode" "You…
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Can Eating in the Sun Help You Lose More Weight? + The Habits I'm Taking Into 2026
Can eating in the sun really help you lose more weight? Does coffee "switch on" your adrenals? And do you actually need animal fats to absorb fibre? This is a relaxed and unscripted episode. I wrote down all the nutrition misinformation I heard on a podcast recently and debunk 3 of them. I also...
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Why Support Matters More Than Motivation
Before we dive in, here are a few ways I can support you: Join the 30 Day Challenge: The Balanced Body Reset 1:1 coaching: Message me on Instagram @nutrition.by.helena I'm excited to be introducing a community element to the Balanced Body Reset. Doing things together so often leads to better...
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Do you have a slow metabolism?
Before we dive in, here are two ways I can support you: Join the 30 Day Community Challenge: The Balanced Body Reset 1:1 coaching: Message me on Instagram @nutrition.by.helena x If you've ever thought, "I could never eat like that, my metabolism is too slow", this episode is for you. In this...
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Is there such thing as "nature's ozempic"?
Before we dive in, here are a few ways I can support you: Free guide: The Ultimate Checklist to Look and Feel Your Best 30 day program: The Balanced Body Reset to help you feel in control of food, energy and confidence 1:1 coaching: Message me directly on Instagram @nutrition.by.helena If you've...
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The Meals, Trends & Lessons of 2025
Before we dive in, here are a few ways I can support you: Free guide: The Ultimate Checklist to Look and Feel Your Best 30 day program: The Balanced Body Reset to help you feel in control of food, energy and confidence 1:1 coaching: Message me directly on Instagram @nutrition.by.helena This…
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What to Do at Christmas When You Don't Want to Undo Your Progress (Even With a Fat Loss Goal)
If you struggle with Christmas eating, holiday overeating or the all or nothing mindset around food, this episode will help you approach the Christmas season in a balanced and healthy way without restriction or guilt. Before we dive in, here are a few ways I can support you: Free guide: The...
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Why Your Diets Keep Failing (and How to Finally Stay Consistent)
If you've ever wanted change so badly but still can't seem to get started, or if you're someone who starts strong for a few days and then suddenly slides right back into old habits, this episode is going to feel like I'm reading your mind. We're unpacking the psychological, environmental and...
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Q&A: My Training Split, Ghee vs Olive Oil, 3pm Energy Slump, Healthy Weight Loss Expectations, Sugar Free Drinks, & Probiotics
This week on the podcast: your rapid-fire nutrition Q&A. We cover: My current training split Ghee vs olive oil - is ghee actually "good for your gut"? Overcoming the 3pm slump Sugar-free drinks How much weight loss per week is actually realistic How long you should stay in a calorie deficit…
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Cholesterol in Women: The Hidden Heart Health Shift No One Warns You About
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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...
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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...
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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...
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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...
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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…
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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...
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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,...
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Menopause, nutrition and training with Eat Like Ruby (Part 1)
This is a replay of an interview I did with Eat Like Ruby and it's all about what exactly is happening in your body during perimenopause and menopause. We also address common myths around nutrition, training and body composition changes. Tune in for part two for practical advice that can be…
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How bad really are artificial sweeteners?
Lately, headlines have been warning that artificial sweeteners could raise your risk of type 2 diabetes. But what does the research actually say? In this episode, I'm breaking down the latest findings and separating hype from evidence, so you can feel confident about your choices without the...
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Always eating but never satisfied? This could change everything
Protein is having a moment on social media, and for once, it might actually be worth paying attention to. In this episode, we're talking about what really drives us to overeat, and why protein plays a much bigger role in that than you might realise. I'm breaking it down in a different way than…
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Tired, craving sugar, gaining weight? Your hormones might be to blame
Tired all the time? Craving sugar? Gaining weight even when you're "eating healthy"? You might be dealing with insulin resistance and not even know it. In this episode, I break down what insulin resistance actually is (in plain English), why it's so common in women during key life stages like...
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You're not eating enough to lose weight
Ever feel like you're doing everything right: choosing low calorie options and eating "clean"… But you're still not seeing progress? In this episode, I unpack how going too low calorie - even with the best intentions - can backfire and lead to the exact opposite of what you're aiming for. We…
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Why "Healthy Eating" Isn't Helping You Lose Weight (And What to Do Instead)
Struggling to lose weight or feel better, even though you're eating "clean"? You can think you're eating all the right things (and you probably are!), but still feel stuck if you're not considering calorie density, portion size, and your macronutrient balance. So in this episode, I walk you...
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Skin Nutrition 101: Mecca hired naturopaths — here's why they also need a dietitian
Skin health isn't just about serums, supplements, herbal remedies or (non-evidence based) intolerance tests. It's often a reflection of what's happening inside your body, and that's where nutrition plays a huge role. In this episode, we unpack why beauty retailers like Mecca are bringing in...
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The Podcast Is Changing — Say Hello to the Balanced Body Podcast
The Gestational Diabetes Club is evolving — and I'm so glad you're here for it. In this short episode, I'm wrapping up this chapter and sharing what's ahead: a new name, a new focus, and more support for women beyond pregnancy who want to feel good in their bodies again. We'll be diving into…
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NAVIGATING EASTER NO MATTER YOUR GOALS
If you're working towards a goal with your nutrition, easter can feel like a real curveball. For many of us it means unstructured days with overflowing bowls of chocolate eggs, snacking on hot cross buns, and big family feasts. However, whether you're aiming for fat loss, muscle gain, balanced...
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CHECKLIST FOR BALANCED BLOOD SUGAR AND A HEALTHY GUT
If your goal is to level up your health in 2025, then this checklist is for you. As a dietitian specialised in hormone and gut health, I've narrowed down my top 15 pieces of advice to get your body performing at its best. Make sure you hit SUBSCRIBE so you don't miss out on any of my free…
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GESTATIONAL DIABETES | Does poor gut health cause gestational diabetes?
So you probably already know that a healthy gut is important, if not essential, for our health and wellbeing. And sidenote - if that's news to you, you really need to read more of my emails! Our gut microbiome has a huge influence over our metabolism, immune function, disease risk and even mental...
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HEALTHY EATING | Is creatine worth the hype?
https://nutritionbyhelena.com/Creatine is all the rage right now, but is it something you should be getting on board with, or is it all just hype? I unpack everything you need to know about creatine here. Happy listening! *Note, the blog post and creating I refer to are not yet live, so I'll post...
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GESTATIONAL DIABETES | Can a low carb diet reduce your risk?
Question: Can a low carb diet reduce your risk of gestational diabetes? Answer: you'll have to listen to the episode ;) I take you through a study published in 2022, which compared healthy women who followed a low carb diet prior to pregnancy with women who ate a conventional diet, and determined...
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HEALTHY EATING | 2025 Ins
Happy New Year! 2025 is the year we leave behind unhelpful new years resolutions focused on dieting and weight loss, and instead put our energy into building healthy, sustainable habits that make you feel good and perform at your best. So here are five dietitian approved ways to level up your...
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HEALTHY EATING | Life after gestational diabetes
Life after gestational diabetes is this weird limbo phase. You know you don't have to be as strict with your diet, but you also know you have a higher risk of type 2 diabetes and can't just eat whatever you want. And are you meant to keep testing your blood sugar? And what numbers should you even...
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HEALTHY EATING | Dos and Don'ts this silly season
❌DON'T Eat "clean" to save up for a big cheat day It can feel sensible to eat clean (or eat less) in the day or week leading up to events to "save up" for a big cheat day, and then let loose without doing as much "damage". In reality, this backfires almost every time. By the time the event rolls...
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BLOOD SUGAR | Delayed spikes and the impact of high fat meals
Ever had that f*ck it moment, gone ahead and eaten that cheat meal that you surely thought was going to spike your blood sugar, then been amazed that it was … fine? Well, turns out that double quarter pounder might not have been as chill for your blood sugar as it seems. You might have been told...
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PROTEIN | Are you eating enough?
1-2 eggs 1/2 cup chickpeas Small tin of tuna Tub of yoghurt Slice of cheese Dollop of hummus 3-4 falafel Spoon of peanut butter 1-2 slices of deli meat Sprinkle of chia seeds If you think any of these are enough protein for a meal, you need to listen to this episode. Most women I work with don't...
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DOCTOR TOM CADE | The truth about insulin
This is an incredible conversation. Doctor Tom is an expert obstetrician specialised in gestational diabetes and was so generous to share his wisdom all about insulin and medications. He breaks down the myths and stigma about needing insulin - you have NOT failed if you need to take insulin!!! -...
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GESTATIONAL DIABETES | Taking insulin isn't even doing anything?
Has this ever happened to you? You forgot to take your nightly insulin, and then wound up with a fasting number that was literally the same as when you do remember your insulin. So. Frustrating. It leaves you wondering, what the hell is even the point? Or how about this: Your fasting blood sugar...
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GESTATIONAL DIABETES | Just eat healthy, right?!
What's the worst advice you've had with gestational diabetes? I'm sure there's a few good contenders, like "just go keto" or "cut out all carbs". "Just eat healthy" is another common one, and one of the worst in my opinion. Listen as I unpack exactly why it frustrates me, and all the things that...
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BLOOD GLUCOSE | Magnesium
There's a lot of buzz around magnesium. It's kind of hard to escape the endless magnesium supplements promising to regulate your blood sugar, help you sleep like a baby, and get rid of your cramps. Yesterday someone even tried to convince me that magnesium can "cure" diabetes. I mean, wow - what…
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MOTHERTONGUE | All things gestational diabetes
The gorgeous Maryanne from Mother Tongue interviewed me for this episode, so I'm spreading the love & sharing it here too, as I'm confident you'll get something out of it. I HIGHLY recommend listening to this one, especially if you're new to gestational diabetes. We cover the basics, as well as…
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GESTATIONAL DIABETES | Foundations of a healthy diet
Adapted from a blog post I wrote for Macro Mike (I'll link when available). The episode covers: A crash course in macronutrients (protein, carbs, fats & fibre) A guide to working out how much of each macro you need each day An easy strategy to create balanced meals that work for your blood sugar...
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ABOUT THIS SHOW
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.helenaJoin the Balanced Body Reset: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset
HOSTED BY
Helena McDonald
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Frequently Asked Questions
How many episodes does The Balanced Body Podcast have?
The Balanced Body Podcast currently has 103 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Balanced Body Podcast about?
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...
How often does The Balanced Body Podcast release new episodes?
The Balanced Body Podcast publishes regularly with 103 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Balanced Body Podcast?
You can listen to The Balanced Body Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Balanced Body Podcast?
The Balanced Body Podcast is created and hosted by Helena McDonald.
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