The Balanced Body Podcast

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 sup...

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 applied when navigating the hormonal shifts through this phase of life.  Follow Ruby:  https://www.instagra...

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 confusion.   Looking for support with your nutrition? 👉 Check out  The Balanced Body Reset  — my 30-day pr...

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 you might have heard before, and once you understand this concept, it could honestly change the way you e...

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 perimenopause , and how to spot the early signs before it becomes a bigger issue. We cover: What insulin...

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 cover: Why under fuelling leads to more cravings , more snacking, and less fat loss The common signs your b...

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 through: The truth about calorie density (and why your healthy meals might be working  against your goal...

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 wellness professionals, and why dietitians should be part of the future of skin health. Inside, you'll learn...

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 topics like sustainable fat loss, insulin resistance, how to support your hormones (e.g. postpartum, perime...

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 blood sugar, training for a race, or simply wanting to enjoy easter without feeling like you've totally f...

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 nutrition tips.  And if you found this episode helpful, I would be so appreciative of you leaving me a ra...

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 health. Could the gut also be responsible for the development of gestational diabetes?   In the l...

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 the link when officially launched   Make sure you hit  SUBSCRIBE  so you don't miss out on any of my...

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 which group had a higher rate of gestational diabetes diagnoses.    I'm not giving anything away …...

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 lifestyle so that you can have your best year yet. Enjoy! Make sure you hit  SUBSCRIBE  so you don't miss...

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 be aiming for?  This episode demystifies what to do after giving birth, so that you can understand wha...

❌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 around, you'll likely be feeling so deprived that you'll end up hyper focused on food and feel like yo...

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 that protein and fat foods are "free" and don't impact blood sugar, but this is not accurate. High fat...

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 get anywhere near enough protein throughout the day. It's not just key to balanced blood sugar and a...

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!!! - and breaks down the science behind some of the fears you might have around insulin harming your baby,...

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 was fine, but then after breakfast your blood sugar was even lower. You'd think that when yo...

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 really  should  be covered when you've been diagnosed with gestational diabetes.  Happy listening! x...

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 a nutrient!!   Some of these claims are .. clearly pretty bold.    Magnesium does have value, but it...

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 my journey into specialising in gestational diabetes, and a lot about my coaching techniques and philos...

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 levels, keep you full and satisfied, and tick all the nutritional boxes I hope you find it useful!  ...