The Balanced Body Podcast

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 ageing in this study meant:
Living to at least 70

Free from 11 major chronic diseases

Maintaining cognitive, physical and mental function

Fewer than 10% of participants met that criteria.
So what were they eating?
We break down:
How the study was conducted (and its limitations)

The dietary patterns analysed (Mediterranean, DASH, plant-based indices and more)

Which pattern showed the strongest association with healthy ageing

The foods most consistently linked with better long-term outcomes

The impact of ultra-processed foods

Where saturated fats, red meat and sodium fit into the picture

We also talk about why unsaturated fats (including vegetable oils) were positively associated with healthy ageing, which really contrasts with some current social media narratives.
As always, I finish with practical takeaways you can actually apply: hitting your veggie targets, increasing plant diversity, adding nuts and legumes, and reducing reliance on processed meats.
If longevity matters to you, this is a conversation worth listening to.
And if you enjoy the episode, I'd really appreciate a rating or share to help me reach more women and support them to live longer, healthier lives too x
Original study: https://pmc.ncbi.nlm.nih.gov/articles/PMC12092270/#Abs1

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 need high-calorie days to reset your metabolism"

"Cheat days keep your body guessing"

But how much of this is actually backed by evidence?
In this episode, I walk through what metabolic confusion really refers to, what the research says about calorie cycling, and what actually leads to weight loss plateaus 
We cover:
What metabolic confusion actually is 

Whether alternating high calorie days and low calorie days improves fat loss outcomes

How relevant metabolic adaptation is in your weight loss journey 

Pros and cons of cheat days 

Hormonal implications of calorie cycling and intermittent fasting
Benefits of aiming for consistency with in-built flexibility 

I also give an update on the Balanced Body Community and our 30 Day Reset, which you are welcome to come and join!  Link below: 
Join the 30 Day Challenge: The Balanced Body Reset 1:1 coaching: Message me on Instagram @nutrition.by.helena

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 talk through the habits I'm intentionally bringing into 2026, and an update on the 30 day community challenge (see below). x
We're kicking off a 30 Day Challenge on January 25, 2026, where we'll follow the Balanced Body Reset together, with:
weekly live Q&A calls

ongoing prompts and encouragement from me

support inside a private Facebook group

This challenge is available exclusively to those who have purchased the Balanced Body Reset — and there's also the opportunity to earn back your initial $80 investment by participating.
If you've already purchased the Reset, keep an eye on your inbox — I'll be sharing all the details and the group link via email.
Hope to see you inside x
Join the 30 Day Challenge: The Balanced Body Reset 1:1 coaching: Message me on Instagram @nutrition.by.helena

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 results than going it alone.
And that's not just a feeling - there's solid research behind it. In this episode, I talk through what the evidence shows about group-based, online health programs, including improvements in diet quality, physical activity, weight outcomes and overall adherence when social support is part of the intervention.
You can read the study I reference here: https://www.sciencedirect.com/science/article/pii/S0091743524002548?via%3Dihub#ab0005
We're kicking off a 30 Day Challenge on January 25, 2026, where we'll follow the Balanced Body Reset together, with:
weekly live Q&A calls

ongoing prompts and encouragement from me

support inside a private Facebook group

This challenge is available exclusively to those who have purchased the Balanced Body Reset — and there's also the opportunity to earn back your initial $80 investment by participating.
If you've already purchased the Reset, keep an eye on your inbox — I'll be sharing all the details and the group link via email.
Hope to see you inside x

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 episode, I break down what metabolism actually is, what influences it, and why it's rarely the reason people feel stuck with weight or food.
We talk about:
What metabolism really means

How age, muscle mass and hormones actually play a role

What people mean when they say they've "ruined" their metabolism

Why under-eating and repeated dieting can backfire

What actually helps support a healthy metabolism long term

The key takeaway: For most people, it's not a broken metabolism holding them back, and rather unsustainable habits, under-fuelling, and muscle loss.
If you've been blaming your metabolism, this episode will help you see the full picture.