Explorez tous les épisodes du podcast Dr Julie's Coffee Chats

October was a month full of curveballs — moving house, losing our sweet Chloe, juggling birthdays, secondary school prep, Christmas launches, and the everyday load that never stops. In this honest coffee chat I share the real lessons that came from a messy, emotional, and very human month.

From accepting that some balls will drop, to recognising when your standards are just too high, this episode is a reminder that you’re doing the best you can with the resources you have. I also talk about the grounding breathwork that has helped me stay steady, and how wellbeing habits quietly pay off in the hardest seasons — even when you don’t see the “results.”

A warm, real reflection for anyone feeling stretched, tired, or like life’s thrown one too many things their way. 

If you’re needing a little drop of wellbeing inspiration today, this episode is for you.

In this Coffee Chat, I share a gentle reminder of the three pillars that keep me grounded through every season — protein, power, and progress. These aren’t just about food or fitness, but about fuelling yourself in every sense: nourishing your body, owning your strength, and recognising the quiet, steady progress that truly matters.

A short, soulful reminder that even when life feels heavy, you are still moving forward — one choice, one moment, one breath at a time - with some helpful, practical takeaways. 

Have you ever walked into the weights section of the gym… taken one look around… and then quietly backed away? You’re not alone. So many women tell me they want to start strength training, but it feels confusing, intimidating, and just plain hard to get going. Today, I’m breaking down the real reasons why strength training feels like such a mountain at the start – and how you can take simple, doable steps to make it work for you.

One year ago I underwent my second major neuro-surgery for an advanced cholesteatoma. As a mother of three small children and a business owner going through this surgery and  through both the physical and emotional recovery with no family help or support has taken everything. It has been my second surgery in three years as well. Today Caz helps me to unpack this recovery process - she has been my human through this every step of the way. Strap yourself in - this is pretty raw. 

Sleep is one of our four key cornerstones of wellbeing. It is often extremely neglected and yet has a significant impact of many aspects of our health and wellbeing - this becomes amplified significantly in parenthood. This week I deep dive into some major areas of this:

1. Sleep deprivation and insulin resistance

2. Can babies have protein at night?

3. What can you do when you really cannot get sleep?

This week we have three great questions and topics! 

1. Coffee - Good vs Bad? 

2. Insulin Sensitivity, diet and overall wellbeing

3. Is it ok for kids to eat dirt?

Three Caller Questions:

1. I am working on reducing my drinking - can you expand more on the relationship between alcohol and hormone changes? 

2. I know you have done a lot of work in the area of body confidence I still feel a lot of dread at this time of year and getting into togs - do you have any advice?

3. I have seen some nutritionists recommending serving dessert and dinner together - what are your thoughts?

This week we have a focus on electronic devices - I am about to get my 11 year old his first phone. In this podcast I talk about how I feel around this, what I have done in preparation and some key research. This leads to talking about devices for younger children and a relevant caller question on why I suggest withholding kids from organised sport as long as possible.

October is birthday month for me with both my oldest and youngest child's birthdays. This year they are 11 and 4 (!!). It's always a time of deep reflection. In this episode I do just that, including reading a letter I wrote to myself as a new mother three years ago. If you feel in the trenches, like you are failing at parenting or just need some musings on the roller coaster that this journey is - this one is for you. 

This week we have a 'where to start focus' based on your called questions!

1) Where to start with mindful eating - I know I should do it but it just feels overwhelming.

2) Where to start with reducing sugar - I know I need to do this but just cannot seem to be able to?! 

3) You mentioned in one of your podcasts on the work you have done in finding yourself. I feel really lost with this after having kids and a bit silly for even asking but any help or advice?

Caz is back! We are talking our key lessons as working mothers AND Caz takes the floor to share just what it is like to work with a creative entrepreneur aka me! 

Today we have three great caller questions:

1) How do you manage balancing kids 'helping' in the kitchen vs actually getting it done?! I feel so time poor but really want to pass these important skills to my kids.

2) Alcohol and weight loss - I am trying to lose weight or as you say change my body composition. I like to have a drink at the end of the day once the kids are down. I do have a couple of alcohol free nights a week but I am wondering if this is still a hindrance to me?

3) How to deal with Imposter Syndrome? I constantly find myself selling myself short. Especially as a working Mum, jumping back in to work and interviewing for new jobs I find myself second guessing myself and what I'm worth regardless of how many people give good feedback

In this weeks episode I share with you all 'the food contract that wasn't' - many of you have been following the tough journey of my ground up food brand. Recently we came close to being accepted by a high-end food wholesaler here in New Zealand. I talk through the process, my disappointment and just how staked this system is especially as a female run business, plus where to from here. 

In this episode I’m talking about when to get help – something I see all the time in new parents, and anyone navigating changes in their body or wellbeing. I share the signs to watch for, why reaching out early is a strength, and simple steps you can take to get the support you need.

Today we are taking caller questions on: 

1) Weetbix - "Just how bad or good is weetbix?"

2) "I have been doing a lot of walks recently after having a baby and they don't seem to be making a difference - should I be doing weight training?

3) "Help! I have been out of the workforce for 10 years and have three children I don't even know where to start - I need to find a job do you have any advice?"

Today we have three great caller questions:

1. Please help I feel like I have stuffed up my child's food up, she is three and I don't know what to do.  

2. Where do I actually start with losing weight? I have tried so many times and failed over and over again.

3. Just what is risky play and it's importance for children, how do I start doing it and what is age appropriate?

In this special edition episode, Caz and I come together with our hearts and stories to talk about and challenge Father's Day for anyone who struggles with this day for whatever reason. This one is for you. 

10) Studying with Kids, Breakfast & Collagen Powder

Today we have three great caller questions:

1. I am thinking of going back studying and have a 6 and 4 year old. Do you have any advice?

2. I really struggle to eat breakfast in the morning and don't eat until midday - is this bad? How important is breakfast?

3. What are my views on collagen? Good, bad or all hype?

Today we are discussing relationship tax, a hidden but significant challenge encountered in many relationships that involve the care of children and how it impacts us, weaponised incompetence and the 'tit-for-tat' that can happen. 

As we are talking about a topic related to mental load this is also a good time to update you on how I went on my recharge time, what came up for me, how I felt and some gentle encouragement for all of us to keep doing this. 

Today we have a very special guest appearance! Introducing one of my best friends, operations manager and all round incredible human Caz! We chat through our timeline, when and how we meet, some big ups and downs we have walked through, how Caz came to work for me and for a real laugh.....our beige flags!  

Today we are taking two callers questions including one on the topic of adult friendships for which we will be talking more about next week with a special appearance! I am also going to share three top finds from the Auckland Food Show

1) The struggle to recharge as a mother - "You have mentioned on socials about some of the things you are doing to recharge and how you have struggled previously can you talk about this more and how to do it when we have no time!"

2) Food show finds (product reviews!) - three top products that I found at The Auckland Food Show

3) Adult Friendships (Part 1) - Have had a few messages asking to talk about this, how hard it is, how to find your people and, how to do this when we are so time poor. 

Today we are taking caller questions on:

1) "You said in an earlier episode that you don't use scales - why and then how do you track your progress?"

2) "Why don't you recommend bribes and rewards for toddlers (but this also translates to adult nutrition e.g. the concept of a cheat meal/day).

3) Help! There is so much confusing and conflicting nutrition advice online - how do you know where to start dissecting this? How do you know what you are reading is accurate?

In this episode we dive deep into the food industry. It will not be the only time we do this! I challenge you as consumers to truly look into who you are buying from and answer two relevant listener questions: 

- Making informed choices about who you are buying from, what some top food industry brands CEO's get paid and do they eat their own food?

- Listener Question: Do children really need sugar?

- Listener Question: Why is baby rice so heavily promoted?

We have just had the school holidays (again) here in New Zealand. I have had five years of school holidays and have had a child (or two at some points) in early childhood education for a decade now. My youngest is three and a half so I have another 18months of early childhood education and a further 15 or so years of school holidays ahead of me. This is much, much deeper than what it appears on the surface. In this episode I tackle this huge, hard topic. Be prepared it is going to be confronting for some. I pull apart our gender pay gap, occupational segregation, the reasons why women return to work and DO NOT return to work (or leave the workforce). I explain how this impacts our wellbeing and why it desperately needs to be challenged.

Important New Zealand Research Discussed: 

Noy, S & Sin, I (2021). The Drivers of Mothers’ Parental Leave Decisions: Evidence from the Growing Up in New Zealand Longitudinal Survey. 

Sin, I., Dasgupta, K & Pacheco, G. (2018). Parenthood and Labour Outcomes. Ministry of Women. 

Statistics New Zealand (2015). Women at Work 1991-2013. Available from www.stats.govt.nz

In this episode I give a timely reminder about throwing out your scales after an innocent comment from my youngest son Ray recently and the importance of keeping the focus on your daily actions NOT your results.

Today we are taking listener questions on:

- Where parents get it 'wrong' with toddler feeding and unpack boundaries, the division of responsibility and just what toddlers are capable of with their feeding.
- It is school holidays which means some families will be on the road so we answer how to reset from travel and the relationship between food and sleep here.
-  Just how bad are baby food pouches?

If you have a question for Dr Julie get in touch via the contact page of her website or email: drjuliephd@gmail.com 

In a world of confusing and conflicting wellbeing and nutrition advice just what exactly is my nutrition philosophy? How do we know if foods are 'good' or 'bad' and why is it all so hard? In this reference episode I talk about core guiding principles of what wellbeing is, where food fits in and basic nutrition principles....and just why it is far more challenging than it seems.

If you have a question for Dr Julie get in touch via the contact page of her website or email: drjuliephd@gmail.com 

Welcome! My first episode where I share with you my background, what I hope this podcast will be and five personal things about myself so you can get to know me a little bit better. 

A caller question on just how we guide our children on what to say when they do not like something! This speaks to the wider topic of food and food behaviour boundaries which only just keep coming (hello nearly teenage years now!)

Sigh. Another media click bait post. More comments that only contribute to the broken system. Recently Radio New Zealand shared a post on a working mum partitioning to the government about the need for longer school holidays. The comments broke my heart. So along with some fire in my belly from reading 'A Different Kind of Power' I use this platform to say all what I would want to about those comments and a system where the math just doesn't math. 

In this episode, I’m unpacking the fear so many of us carry around food — fear of getting it wrong, fear of eating “too much,” fear of not counting or tracking everything perfectly.

Let’s talk about where this comes from, how it shows up in everyday life, and how we can start letting go of food fear for good.

Are you taking all the actions and feeling like you are getting no where? In fact possibly worse? That the weight is piling on despite everything? You are not alone and this episode is for you right when you need it the most.

Join us for an interview with Christina Bond - a clinical psychologist who co-founded Matrescence NZ with her sister and best friend Sam. This interview is a must listen for all mothers and mothers to be - it's a service I dearly wish was available when I was a first time mother! 

This podcast has always been a place where more of my personal journey has been shared, sometimes in snippets, sometimes in a full episode. What I do know without a shadow of doubt is that it's taken until now to really feel - out of the fray and into a new life so to speak and if that doesn't call for an episode as well as a firm stake in the ground that says hey we get to celebrate these milestones too - I don't know what does!

Feeling a little low? Extra tired, like you are just craving sugar 247? This is NOT in your head!! There is a whole hormone shift that happens when light gets less, days shorter and colder....do we even mention sick kids? I had to give you this drop of inspo right now and would love to see you on my virtual event tonight!

A year after our big move to Wellington — just as life was beginning to feel settled — we faced another heartbreak. We lost our beloved dog, Chloe, in a way that felt like life was reminding us: grief doesn’t run on a timeline.

In this episode, I talk about the deeper layers of loss that come with rebuilding your life — not just losing someone you love, but the quiet grief of the life you imagined, the home you left, the dreams that didn’t unfold the way you hoped.

It’s tender, honest, and full of reflection — about how grief and growth can coexist, and how, even through tears, life keeps offering moments of love, joy, and connection.

This is a conversation for anyone walking through change, loss, or new beginnings — a reminder that healing doesn’t mean going back. It means learning to live fully in what is.

Hot off our highly successful Winter Launch and firm "hey we are not going anywhere" flag in the ground I wanted to share some of the raw reality of taking on big, hard goals. In this podcast I talk about a quote that I found which really sums up where we often get stuck in our goals. I share some of my PhD journey (the hardest bits) which is where I truly did my training in this process and more than anything I hope it gives some much needed inspo for you!

I do not like the term "mistake" here as there is only learning but if you can fast track your progress by gleaming some advice here then that's all that matters! In this podcast I talk you through just this - some top lessons from over a decade of helping parents with their own nutrition and guiding their children's food - plus all extra nuggets I always drop in these podcasts too! P.S All brand new winter goodies land TODAY as well!

This week on the podcast I answer a FAQ that has come though - and in true Julie style unpack so much more - how do we know if something is healthy for us? How do we actually just know what to eat? Why is it all so hard? This is one not to miss especially if you are needing some love and inspiration in your food journey!

It's cold, the days are short, our bodies are screaming to just go into hibernation and do we need to mention sick kids? In this episode I hit you with all my tips, tricks and golden nuggets for this period - including frequently asked questions on supplements and freeze-dried vegetables - all ahead of my huge Winter Range launch!

Life is hard we all need some guilty pleasures to get through here are some of ours....this goes South rather quick peeps - you are welcome!

Deep diving into this massive topic - who has it harder being a solo mother or being a single married mother - this seems to be a point of huge debate on socials so we are doing what we do and cracking this open.

In this episode, we dive into what it means to reclaim Mother’s Day in a way that feels true, healing, and empowering. Julie shares how she’s reshaping the day for herself. We also talk about Pink is Just a Colour, our children's book series, with a special spotlight on Special Days—a book that invites families to celebrate all kinds of meaningful moments in ways that make sense for them. Whether you love Mother’s Day or find it complicated, this conversation opens it all up! 

We have not done this in a while! In this episode Caz and I share three things which have changed our lives lately - as usual we end up going down all sorts of rabbit holes and the last one is very much a joint one! Enjoy!

Feeling guilty post Easter? You are not alone! Tune in for this heart warming episode packed full of tips to change how you reset probably forever and also here from Caz how her running is going or should we say not going and what she is changing. 

We’re replaying this episode because—yet again—it’s school holidays here in New Zealand and both myself and Caz are right in the thick of it.

This is a conversation that runs so much deeper than it appears on the surface. In this episode, I tackle the huge, hard topic of how our systems are failing mothers. Be warned—it’s confronting. I unpack the gender pay gap, occupational segregation, and the reasons women return to work, don’t return, or leave the workforce altogether. I explore the long-term impacts on our wellbeing and why all of this desperately needs to be challenged.

Important New Zealand Research Discussed:

• Noy, S & Sin, I (2021). The Drivers of Mothers’ Parental Leave Decisions: Evidence from the Growing Up in New Zealand Longitudinal Survey.
• Sin, I., Dasgupta, K & Pacheco, G. (2018). Parenthood and Labour Outcomes. Ministry of Women.
• Statistics New Zealand (2015). Women at Work 1991–2013. Available from www.stats.govt.nz

One year ago, I packed up my life — my business, my three boys, and our two dogs — and moved to Wellington. It wasn’t just a change in postcode; it was the beginning of rebuilding everything from the ground up after separation.

In this episode, I take you behind the scenes of what it’s really like to start over — the chaos, the courage, and the small but powerful moments of finding our feet again. From juggling solo parenting and running a business to creating a new sense of home, this is an honest look at what rebuilding truly takes.

If you’re in a season of change or starting again in any way, this one’s for you — a reminder that even in the rubble, there’s room for something new to grow.

In this episode Caz and I chat about her transition to being a school mum - juggling all the balls, dropping them, the utter insanity of school hours and some much needed laughs (which really is the best therapy).

Not long after our deep dive into the viral bullying video Julie found herself in a similar situation. In this episode we talk about what happened, how it was (or was not) managed and where to from here. 

In this podcast I share my first CrossFit Open with you - the roller coaster of ups ands downs - this is not really about CrossFit but about deeper conversations around doing something just for you, taking on a challenge that you don't feel ready for, the thoughts and feelings that are familiar to so many of us "can I do this?" and "it all feels too hard"....then how you feel on the other side