Dr Julie's Coffee Chats
Dr Julie Bhosale, a PhD-trained nutrition researcher and mother of three, hosts this weekly podcast where evidence meets real life. Each Wednesday she explores nutrition, health, parenting, and women's wellbeing through honest conversations with experts and inspiring guests, plus occasional solo chats. The goal is to help listeners cut through the noise, understand the science, and take away practical advice for everyday life.
Episodes
146. Crawl Before You Walk: Learning to be a beginner in nutrition, strength training & beyond
Why do we put so much pressure on ourselves to be good at something before we've even started?This week on Dr Julie's Coffee Chats, Anna is back, and we're talking about something that applies to almost every area of our lives — learning to crawl before we walk!From CrossFit and nutrition to Anna's experiences training and working in medicine, we're exploring why we so of
145. How to Have Your Cake and Eat It Too: Finding Freedom With Food
What if you could enjoy birthday cake without guilt, counting calories or wondering how you're going to burn it off?This weekend we celebrated TWO birthdays in our household — which meant two parties, two homemade cakes, plenty of delicious food and a whole lot of celebrating! And somewhere amongst it all, I found myself reflecting on something that I think is incredibly important.The freedom
144. The Hour of Power: My Simple Strategy to Reduce Overwhelm & Share the Load
Ever looked around your house, seen a hundred things that need doing, and thought… where on earth do I even begin?! As a solo mum of three boys, running my own businesses and juggling everything that comes with family life, I know that feeling VERY well.So this week on Dr Julie's Coffee Chats, I'm sharing a simple strategy we've started using in our household that has made a surpris
143. Creatine for Women: Muscle, Menopause, Brain Health & What the Science REALLY Says
Creatine seems to be EVERYWHERE right now! But is it really worth taking, particularly for women?Once associated mainly with bodybuilders and athletes, creatine is now being talked about for everything from strength and muscle mass to menopause, healthy ageing and even brain health.But what does the science actually say?In this episode of Dr Julie's Coffee Chats, I'm putting my nutrition
142. School Holidays Part 2: When the Maths Simply Doesn't Math — with Anna
Last week, I pulled the most-listened-to episode of Dr Julie's Coffee Chats out of the archives — The Controversial School Holidays Episode.This week, we're picking up the conversation three years later. And Anna is joining me.Because when you look at the hours our children are at school, the weeks they're at school, and the hours and weeks we're expected to work…the maths simp
141. The Controversial School Holidays Episode — 3 Years Later
Three years ago, I recorded what became the most-listened-to episode of Dr Julie's Coffee Chats — and listening back, I was struck by just how relevant it still is today.So I'm bringing it back.While school holidays might seem like a simple issue of juggling children and work, the reality is much bigger. In this episode, I unpack the research and statistics behind what happens to women&a
140. The Sydney Sweeney Ad: Body Image, Beauty & What Are We Teaching Our Kids?
Unless you've been living under a rock, chances are you've seen the Sydney Sweeney ad taking over the internet — and EVERYONE seems to have an opinion. So, naturally, Anna and I had to sit down and talk about it.But this isn't an episode about hating on another woman, judging her body or deciding what women should or shouldn't wear.Instead, we're asking: why has this ad cr
139. The Conversations We NEED to Have With Our Kids: Sex, Consent & Safe People — with Anna
Some conversations with our kids are easy. And then there are the ones we desperately want to get right… but aren't always quite sure how to start.This week on Dr Julie's Coffee Chats, my friend Anna is back for a really important conversation about sex, bodies, consent, safety and communication with our kids.How early should we use the correct names for body parts? How do we talk about
138. The Power of Making a Decision: You Don't Need to Have It All Figured Out
Have you ever found yourself waiting until all your ducks are lined up before making a decision? The money, the time, the confidence, the perfect plan… and somehow, the perfect moment never quite arrives?In this episode of Dr Julie's Coffee Chats, I'm talking about the power of making a decision — and why sometimes we need to decide first, then find our way.This is a shorter, honest conv
137. OREOGATE! The Parenting Debate That Has Broken the Internet — with Anna
Ohhhh we're going there. Welcome to OREOGATE.This week on Dr Julie's Coffee Chats, I'm introducing you to my friend Anna — and we're diving straight into one of the hottest parenting debates to take the internet by storm.Yes. We're talking about the Oreos.What starts as a conversation about one seemingly innocent parenting moment very quickly becomes a much bigger chat ab
136. THE Sugar Episode: What Parents Actually Need to Know
If you listen to ONE podcast about sugar and kids, I want it to be this one.Because somehow sugar has become one of the most confusing, controversial and emotionally loaded parts of feeding our children.Is fruit sugar bad? Is fruit juice actually healthy? Is honey better than white sugar? How much sugar should kids really have? Should we restrict sweet foods — or does putting any boundaries aroun
135. A MUST LISTEN TO! Laugh, cry and find true hope from Jana of The Macpherson Diaries
Every now and then, I record a podcast that stays with me long after we stop recording.This is one of those conversations.In this episode of Dr Julie's Coffee Chats, I'm joined by the incredible Jana from The Macpherson Diaries for a raw, funny, heartbreaking and, above all, deeply hopeful conversation about what happens when life changes in ways you could never have prepared for.Jana lo
134. The 3pm Slump
Hit 3pm and suddenly all you can think about is coffee, chocolate… or preferably both? Following on from last week's episode on why you're hungry at 10am, this week on Dr Julie's Coffee Chats we're moving a few hours forward and tackling the infamous 3pm slump.Why do our energy levels drop? Why do sweet foods suddenly seem so much more appealing? And is an afternoon snack actua
133. Hungry at 10am?
Ever find yourself standing in the kitchen at 10am wondering why you're already hungry... even though you've had breakfast?In this episode of Dr Julie's Coffee Chats, we're unpacking one of the most common nutrition questions I hear from women: Why am I hungry so soon after breakfast?The good news? It's probably not a lack of willpower.Join me as we explore the five most
132. The Story Behind Chia Sisters with Chloe Van Dyke
What does it take to build one of New Zealand's most recognisable health food brands?In this episode of Dr Julie's Coffee Chats, I'm joined by Chloe Van Dyke, co-founder of Chia Sisters, to talk about the story behind the brand, the passion that sparked it, and the realities of building a purpose-driven business.We explore Chloe's background in neuroscience, the inspiration beh
131. What Six Months Away Taught Me
What if the hardest season of your life ended up becoming the one that changed you the most?Last week, I shared the story behind my six-month pause from the podcast. In this episode, I want to go a little deeper.This isn't about surgery—it's about the lessons that came from it.I'm reflecting on five things these last six months have taught me about health, recovery, business, relati
130. Welcome Back! The Story Behind My 6 Month Pause
Welcome back to Dr Julie's Coffee Chats!After a six-month break following a third major surgery, I'm so excited to finally be back behind the microphone.In this episode, I'm sharing where I've been, why I pressed pause on the podcast, what recovery really looked like, and some of the unexpected lessons that came with being forced to slow down.It's an honest conversation ab
129. Update, Dropping Balls and What Really Matters
In this episode I’m having an honest conversation about something we don’t talk about enough — dropping balls, trimming the fat, and focusing on what actually matters. After a busy and messy end to last year, I never quite got around to a proper wrap-up. And instead of forcing momentum, I realised it was time to pause, simplify, and reset — without guilt. This episode is about: Letting go of the p
128. How Does Everyone Else Do It?
This week on Dr Julie’s Coffee Chats I’m diving into a thought every mum has had — usually while staring at a pile of washing that’s been sitting in the machine for far too many days (me!) — “How does everyone else do it?”The truth? They don’t. None of us do. We’re all juggling, dropping balls, picking up new ones, and trying to keep ourselves and our families afloat as best we can.In this episod
127. Choices, Dropping the Ball & Never Enough Hours
In this week’s Coffee Chat, I’m talking about something every parent, every woman, every human feels — that pressure of trying to hold all the balls, make all the choices, and somehow keep up as we head into Christmas. I share a moment from just this week: standing in my kitchen at 9pm, exhausted after a full day of work and training, trying to decide between dishes, a shower, or doing a puzzle wi
126. The Comparison Season
In this Coffee Chat, I’m diving into something that comes up every year around this time: comparison. From body image to Christmas plans to what everyone else’s family, life, or business seems to be doing — it can feel like we’re constantly measuring ourselves against other people’s highlight reels.I share why comparison actually spikes during this season (spoiler: it’s biology, not a personal fla
125. The Gluten-Free Myth We Need to Stop Believing
In this quick Coffee Chat, I’m breaking down one of the biggest nutrition myths I still hear all the time: that “gluten-free means healthy.”I also share more of my own personal gluten journey where the DJK products really took flight before I even knew it plus what's next for DJK HQ - it's a big week here! Grab your coffee, take a breath, and tune in for a tiny reset with me 🤎
124. 3 Food Tips to Keep You Sane (and Satisfied) This Christmas
As the festive season ramps up, it can feel like food (and stress) are everywhere — parties, school events, baking, late nights… and somewhere in there we’re meant to feel “balanced.”In this episode, I’m sharing three simple, realistic food tips to help you feel grounded, nourished, and actually enjoy this season — not survive it. These are the same tools I use myself when life gets busy: adding b
123. Lessons From October
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 i
122. Protein, Power and Progress
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 progre
121. Moving Part 2: The Grief Beneath the Growth
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,
120. One Year On: The Big Move - Part 1 Rebuilding From The Rubble
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.
119. Burnout, Boundaries & the School Holiday Hangover
In this episode, I dive into the post-school holiday burnout that so many mums know too well — the crash that comes after weeks of juggling, entertaining, and holding it all together. I unpack why this happens, the signs you might be running on empty, and how to start advocating for your own needs again (without guilt). I also include a very brief follow on from advocating for my own health care n
118. Perimenopause (Part 2) – Help & HRT
This week on Dr Julie’s Coffee Chats, I’m back with Part 2 of my raw, real perimenopause story. Following on from last week’s “red flags” episode, I share what it was like to finally reach out for help, start HRT, and navigate all the emotions, doubts, and unexpected moments that came with it. This isn’t a polished “how-to” guide — it’s me, sharing the ups and downs in real time, so you know you’r
117. Perimenopause (Part 1) – My BIG RED FLAG
I’m taking the gloves off. In this raw, real episode of Dr Julie’s Coffee Chats, I share my personal experience with perimenopause — the moments that shocked me, the red flags I ignored...and the big one I couldn't ignore, and the steps I took after. Honest, unfiltered, and relatable, this is the conversation every woman deserves to hear. Don’t miss Part 2 coming next week!
116. Saying No When You Actually Want Something & A Life Update!
This week, I’m diving into one of the hardest things we face: saying no when deep down we really want to say yes. I’ll share the lessons I’m learning about boundaries, timing, and trusting that not every opportunity is meant for right now. Plus, a little life update—because you know I always keep it real with you - this is almost a part 1 and next week is part 2....you just have to keep tuned in!
115. Fathers Day, Healing and Next Cookbook
This Father’s Day felt different. For the first time, I can honestly say I’ve found a peace I never believed was possible — the kind that comes only after walking through the fire and slowly learning to heal. In this episode, I want to share a little of that journey with you, in the hope it brings comfort if you’re navigating your own. And tucked into that, because you are my podcast family, a ge
114. Finding Magical Time
Ah Time. Becoming a mum doesn’t make exercise easier—it makes it harder. In this episode, a follow on from last week, I get real about why finding time to move your body feels so tough in motherhood, and why waiting for life to “calm down” just doesn’t work. This is your gentle (but honest) reminder that prioritising yourself is not selfish, it’s essential. Think of it as a little kick up the bum
113. Daunted by Strength Training?
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, doab
112. When To Get Help
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.
111. Scales and Actions
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.
110. Ew, Yuck, Disgusting
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!)
109. Math
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
108. Food Fear
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.
107. What's the Point
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.
106. Interview: Matrescence
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!
105. 1 Year D-Day
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 the
104. Winter Blues (SAD)
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!
103. Pressure is a Privilege
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
102. Top 'Mistakes' I See In Clients
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
101. Is Sushi Healthy?
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!
100. Winter Unlocked
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!
99. Guilty Pleasures
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!
98. Solo vs Single Married
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.
97. A New Mother's Day
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. Whe
96. Three Things
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!
95. Easter Reset and Run
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.
94. The School Holidays - Again
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 r
93. Caz the School Mum
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).
92. When Bullying Happens To Your Child
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.
91. First CrossFit Open Experience
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 f
90. Caz's Big Decisions
This week's episode is all about Caz!! She has made not just one but two big decisions for herself and her life - this is a deep, moving, vulnerable, loving episode which you will not help but be inspired by.
89. Aussie Mum Going Viral for Confronting Daughter's Bullies
In this episode Caz and I go right into this current incident - we deep dive into all things bullying, what we would do and more importantly what we should all be doing.TW: Mental Health and Suicide
88. Breaking Up with a Friend
In this episode Caz and I tackle the tricky situation of how do you break up with a friend - buckle up peeps!
87. Independent Women Series Part 3
In part 3 of our Independent Women Series you get the low down on three life skills Julie has learnt as part of doing life on her own with the helpful guidance of Caz of course! Get ready for some much needed lols as well as a gentle nudge to look at how we raise our biological girls and boys as we prepare them for the big wide world.
86. Juggling Two Jobs
In this episode Caz takes the mic to answer a caller question on what it is truly like to work 2 jobs! Enough said you just need to listen!
85. Online Behaviour
In this episode Caz and I crack open the conversation on online behaviour! This was recorded off the back of a social media 'incident' in Dec 24 (some of you will know what we are talking about) but we talk about the wider impact and how on earth we guide our children when as adults we all still struggle.
84. My Top 3 Nutrition Tips
As it's the start of a new year many of you will have nutrition and wellbeing goals - for some you have been battling and hoping and praying that this year will finally be your year. Well it can be! Here I share my top 3 nutrition tips and secrets - I think you will be surprised at what they are....especially the last one....but it could literally be life changing for you.
83. Choices
Working, not working, school holidays, daycare, gendered work force we crack everything open here - Caz is about to enter the school system with all this ahead.
82. Hello 2025 (Part 2)
Following on from last week Caz joins the podcast and we talk all things post Xmas, 40th birthday, her wellbeing goals and just what's coming for 2025 - buckle in for all usual shenanigans and much needed laughs as this year gets off to a bang.
81. Hello 2025 (Part 1)
In this episode I recap the homework from last week - yes I did it and it's already made a huge difference in an area of my life that I have found daunting to tackle. I also break down what my actions and goals are in the three big areas of wellbeing (food, movement and sleep). I hope this helps to both inspire you and see how to make changes in these aspects realistic.
80. Goals, Vision Boards & Doing the Real Work
Hitting you right from the start of 2025 with some solid inspiration! In this podcast I take a step ahead of sharing what's in store this year with some important homework for you to do (spoiler it's not really as bad as homework!). I encourage you not to spend too long on trying to get your goals perfect, what you can still do when in survival mode and a daily habit that changed my life
79. End of 2024
Thank You 2024!What a year!!! In this last episode of 2024 Caz and I wrap the year in our true unfiltered way....we share our biggest lessons, highs, lows and hint at whats around the corner in 2025 - one you will want to tune into as we come to a close on this year of huge change and growth.
78. Traditions Or Not
In our second to last episode of the year Caz and I come together to have a friendly debate on all things traditions - from Santa to the Easter Bunny to the Tooth Fairy....like all our topics it will give some food for thought on just what you want to do with your own tribes!
77. Women In Male Fields
The #womeninmalefields has gone absolutely viral on socials and with good reason! Julie already wanted to interrupt the schedule with this topic and then a lovely podcast listener struggling under the huge mental load we all carry (and struggle with) asked if we could do an episode on this - ask and you shall receive!
76. Rest
In this episode I crack open the conversation on rest - it's not glamorous, it's not cool to post on social media and yet it is one of the fundamental pillars of our entire wellbeing. Why is it just so important? How do we get rest when we really feel we cannot and let's all support each other to get this a lot more especially over this time of year.
75. Saying No
This week Caz and I explore the art of saying no. In this honest and thought-provoking podcast, we share personal stories, struggles, and insights on why setting boundaries can be so hard—yet so powerful. From navigating expectations to embracing the freedom that comes with refusal, this is one episode that will get you thinking about where in your life you might need to say no and what doors can
74. How Much?
This weeks focus is on "how much"1) How much weight training should we do?2) How much protein should we have a day?3) How much are you saying 'yes' when you really mean 'no'
73. Ray Turns Five
Join us for an episode where we share our motherhood musings on the big milestone of school and reflections on gender curious parenting - this is a really good one on the topic of gender and challenging gender norms for the next generation plus just why we have written our forthcoming children's books!
72. Leaving Part Two
Join us for the big move part two! It's been anything but vanilla! Hear what the move was actually like and how this has truly changed mine and the boy's lives.
71. Leaving Part One
In this episode, I’ll be sharing my journey of relocating to a new city for a fresh start. We’ll dive into the highs and what it's been like sitting in the messy middle. This is Part One - where I talk about realising 'not this' anymore and what it meant to get to that point. This is one life update you won't want to miss!
70. Guest Interview Abby of NZ Sleep Solutions
Abby and I connected over Instagram with a shared passion to help tired parents navigate the murky information on the food-sleep relationship for babies and toddlers! We have just co-authored a guide on this with our virtual event happening tonight! Abby has a heart of gold, huge compassion for what parents struggle with - and shares her golden tip which in itself is worth a listen to!
69. Beige Flags 2
Hot off our Santa Ball Tour we bring you Beige Flags version 2! Nothing like going on tour to find out about your friends quirks! This one will bring you some much needed laughs and you get to find out some more weird and wonderful things about us!
68. Rachael Ferguson - Bowel Cancer Survivor
In this episode, we dive into the powerful story of Rachael Ferguson, woman whose life took an unexpected turn just two months after her wedding. Diagnosed with stage four bowel cancer at 32, Rachael’s journey highlights the importance of listening to your body and recognising the subtle signs of illness. From her initial health concerns to the diagnosis, she shares her experience with us. As an a
67. HSP and Friendship
In this weeks episode Caz and I discuss what it is like to be friends with someone who is a HSP. This gives such raw, vulnerable and loving insight into HPS and what we have learned as friends who work very closely together. It offers a special view point from Caz’s perfective as someone who is not HSP and how she went through her own journey to understand this – we have no doubt it will help many
