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 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/ 

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 eat forever.

We cover:

• What the Protein Leverage Hypothesis is (and why it matters)

• What drives us to overeat

• How this theory can help you reduce snacking and cravings

• What the research says vs what actually plays out in real life

• How to create properly satisfying meals

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/ 

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 resistance really means, and why your basic blood tests might miss it

• The best blood tests to ask your GP for (and how to interpret them)

• Why you can have “normal” results like fasting glucose or HbA1c but still be insulin resistant

• How insulin resistance links to hormones, weight gain, high cholesterol and fatigue

• The truth about low carb diets - what the research actually says (and what to do instead)

• Real life client examples and the lifestyle changes that move the needle

• Key supplements to consider and what to eat to support insulin sensitivity

If you feel like your body isn’t responding the way it used to - or you’ve been told everything looks “fine” on paper, but you know something feels off - this episode is for you.

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/ 

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 body needs more food (like needing chocolate every night or feeling flat by 3pm)

• How low energy intake impacts your metabolism over time

• The actual steps you need to take to make progress towards your goals (especially fat loss) and how to take control of snacking

If you're sick of feeling frustrated, and like nothing is working for you, this episode is a must listen.

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/ 

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 goals)

• How to structure meals for fat loss, energy and hormone balance - without restricting your portion size or cutting out certain foods 

• When processed carbs like honey or white toast are actually better than “whole foods”

• Real client stories and food swaps that made weight loss finally feel easy

Whether you’re aiming to lose body fat, get more energy or simply wanting to feel more confident - this episode is packed with practical nutrition advice that helps you understand what your body actually needs.

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/ 

at truly supports your goals.

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 dietary patterns linked to acne, dull skin, and inflammation

• When collagen supplementation actually works (and when it doesn’t)

• The essential nutrients for skin repair, glow, and hydration

• Gut health, antioxidants, and Omega-3s: why they matter

• My personal skin journey and what finally worked

Whether you’ve struggled with breakouts, skin flares, or just want to support your glow from the inside out — this episode will show you how nutrition can be your secret weapon.

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/ 

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, perimenopause and PCOS), getting your energy back, balancing your blood sugar and gut health. Consider this your answer to finding the last approach to food and fitness you’ll ever need, and finally see the results you've been working for.

Still want help with gestational diabetes? 👉 Access my pregnancy nutrition program, Fuel Your Bump, anytime here: https://nutritionbyhelena.myflodesk.com/fuelyourbump 

Looking for support beyond pregnancy? 👉 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/ 

Thanks for being part of this community — and I can’t wait to share what’s next.https://www.instagram.com/nutrition.by.helena/

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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 rating and review - it helps this podcast reach other people like you.

Links and resources:

• Are we friends on instagram? @nutrition.by.helena 
• FUEL YOUR BUMP my guide to making gestational diabetes easy (includes meal plan)
• FREE EBOOK 8 signs your gestational diabetes diet isn't working
• 6 WEEK COACHING:  https://nutritionbyhelena.com/ 
• Google review

Thanks for being here xnutritionbyhelena.com

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 fallen off the wagon, it is possible to eat delicious food without sacrificing your progress. Here’s your no-stress guide to making easter work for you — no matter your vibe or goal right now.

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 rating and review - it helps this podcast reach other people like you.

Links and resources:

• Are we friends on instagram? @nutrition.by.helena 
• FUEL YOUR BUMP my guide to making gestational diabetes easy (includes meal plan)
• FREE EBOOK 8 signs your gestational diabetes diet isn't working
• 6 WEEK COACHING:  https://nutritionbyhelena.com/ 
• Google review

Thanks for being here x

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 rating and review - it helps this podcast reach other people like you.

Links and resources:

• Read this as a blog 
• Purchase Super Barley
• Are we friends on instagram? @nutrition.by.helena 
• FUEL YOUR BUMP
• FREE EBOOK
• 6 WEEK COACHING: DM ME or go to https://nutritionbyhelena.com/ 
• Google review

Thanks for being here x