The Balanced Body Podcast

• 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 behavioural patterns that get in the way of your progress, so you can finally build a healthy lifestyle that actually sticks, instead of rebounding a few weeks in. If you've ever thought, "I know what to do… I just don't do it," this one's for you. Looking for support with your nutrition? FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: CLICK HERE And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/ 

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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 Whether probiotics are worth it Short, practical, evidence-informed answers to help you cut through the overwhelm and make nutrition feel simple again. If you've got a question you want included in the next Q&A, DM me on Instagram because I love hearing what's on your mind. Looking for support with your nutrition? FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: CLICK HERE And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/ 

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• Cholesterol in Women: The Hidden Heart Health Shift No One Warns You About

  *]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "0d926304-66dd-4920-8600-b9ecca179676" data-testid= "conversation-turn-6" data-scroll-anchor="true" data-turn= "assistant"> If you're tempted to skip this because you're "not there yet" with perimenopause or menopause… this is exactly the episode you need to hear. Heart health and the changes that occur around menopause aren't things you suddenly start caring about at 50. The habits, blood markers and risk factors that show up in midlife are shaped by what you're doing now in your 20s, 30s and early 40s. Getting onto this early puts you in the best possible position to minimise your risk later on. So even if you don't feel like you're in the "heart disease" age bracket, please don't sit this one out. Off the back of my mum's recent high blood pressure reading, she's now also come back with high cholesterol, despite being health conscious her whole life and having no overt risk factors. She has never smoked, she's pescatarian, grows her own veggies, walks and gardens daily, cycles with a local club and strength trains ... so she felt pretty caught off guard. Heart disease is the leading cause of death in women, but so many of us don't see ourselves as "the type" it could happen to. In this episode, we unpack why that is, what actually changes around menopause, and practical steps you can take to protect your heart and your future self. In this episode: Why cardiovascular disease risk increases after menopause  The role of estrogen in protecting your blood vessels, and what happens to cholesterol, visceral fat and inflammation when levels decline How pregnancy complications like gestational diabetes, pre-eclampsia and high blood pressure can flag higher heart disease risk later on The "perfect storm" of midlife: hormone shifts, changing body composition, stress, sleep, alcohol, exercise and the neverending mental load Key markers to keep an eye on in your blood tests Practical nutrition strategies to support healthier cholesterol: Using foods like psyllium husk, oats, barley and legumes for soluble fibre Plant sterols, omega-3s and extra virgin olive oil Red meat, processed meats, saturated fat and what to swap instead Taking a holistic approach with key lifestyle changes If you've noticed your body reacting differently with age and aren't sure why, this episode breaks down what's really happening, and the steps you can take today to reduce your risk and regain a sense of control.   Looking for support with your nutrition? FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset-1 And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/       

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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 doing all the right things and have no major risk factors. My mum experienced this first hand. She's always been health conscious, eats a pescetarian diet, grows all her own vegetables, walks daily, constantly gardens, is part of a cycling club and goes to the gym regularly. She recently checked her blood pressure thinking it would have improved from her recent efforts at the gym ... and it came back at 180/80. High. Hypertensive crisis high. It prompted a full deep dive on my end into what actually helps with blood pressure, beyond the standard "eat well and move more and reduce salt" advice. In this episode: What we think may have contributed to my mum's high BP reading Why blood pressure often creeps up silently, especially in midlife Some of the less-talked-about foods, nutrients and supplements that might support healthy blood pressure (like beetroot, flavonoids, CoQ10, magnesium and more) A practical look at how to apply these ideas without overhauling your entire life If you've ever been told to "cut back on salt" but wanted something more specific, this one's for you.    Looking for support with your nutrition? FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset-1 And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/ 

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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 perfect "clean" diet and leads to the vicious cycle of all or nothing thinking around food. In this episode, I share my philosophy around what balance really looks like in practice. Your diet doesn't need to be rigid to be effective, and flexibility is the thing that makes healthy eating sustainable. I've got a new free checklist that you'll love if you've ever felt caught between wanting to take care of yourself and wanting to actually enjoy your life. It lays out all the non-negotiables so that you know you're ticking all the "healthy eating" boxes, and then you don't need to feel guilty for any extras that add to your enjoyment of food (e.g. the chocolate I'm eating right now while I write this!). FREE: THE ULTIMATE CHECKLIST TO LOOK AND FEEL YOUR BEST Looking for support with your nutrition? 👉 Check out The Balanced Body Reset — my 30-day program to help you get back in control of food, energy, and confidence: https://helena-mcdonald-3e4c.mykajabi.com/30-day-balanced-body-reset  And as always, if you want personalised 1:1 support, you can contact me directly over on instagram: https://www.instagram.com/nutrition.by.helena/ 

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