Retain - how to keep your gut thriving long after a reset
Release Date: 11/26/2025
Retain - how to keep your gut thriving long after a reset
Fab Female Nutrition
Your gut doesn’t just need a reset - it needs routine. In this final episode of the 4R’s series, I’m talking about the Retain phase - how to keep your gut thriving long after a reset or programme ends. It’s about feeding your good bacteria, maintaining balance, and creating long-term habits that keep your energy, digestion, and hormones working in harmony. I’ll share why your gut health is the foundation for everything - from immune strength and brain function to mood, focus, and sleep - and how small, consistent changes make the biggest difference. You’ll learn: • How to feed...
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Replace & Repair - supporting and healing your gut lining
Fab Female Nutrition
If your digestion feels sluggish, bloated, or just “off,” this episode is for you. This week, I’m diving into the Replace and Repair phases of gut healing - the second and third R’s in my 4R’s framework, which forms the foundation of my I’ll explain why stomach acid and digestive enzymes are vital for nutrient absorption and how low stomach acid is often mistaken for reflux. We’ll talk about the power of bitter foods like rocket and apple cider vinegar to wake up digestion and how simple habits - like chewing well and slowing down - can make all the difference. I’ll also...
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Remove - clearing the roadblocks to better digestion
Fab Female Nutrition
Healing your gut starts with one simple step: removing the things that get in the way. In this episode, I dive into the first stage of the 4R’s of Gut Health - Remove. This phase is all about creating the right environment for healing by taking out irritants that inflame your gut and disrupt your hormones. I explain how eliminating common triggers like sugar, caffeine, alcohol, gluten, and ultra-processed foods can calm inflammation, balance your gut bacteria, and give your digestive system a much-needed break. You’ll also learn why balancing your microbiome is more effective than...
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Gut health reset: why the 4Rs are the key to feeling fabulous again
Fab Female Nutrition
Your gut is at the heart of everything - from your energy and hormones to your mood, digestion, and immunity. In this new series, I’m diving into one of my favourite topics: gut health - and the 4R’s framework that underpins my self-paced 28-Day Transformation Programme. In this first episode, I explain why gut health truly is the foundation of wellbeing, especially for midlife women, and how following a clear, structured reset can help you feel more like yourself again. You’ll learn: • How the 4R’s - Remove, Replace, Repair and Retain - can transform your digestion and energy •...
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Sleep smarter in menopause: why better rest transforms your mood, memory, and metabolism
Fab Female Nutrition
Sleep really is your body’s superpower, yet it’s often one of the first things to suffer when we hit perimenopause or menopause. I know this one personally. When my anxiety was high and my sleep was poor, everything felt harder, I was more emotional, more tired, and constantly running on empty. What I didn’t realise at the time was how much poor sleep was affecting not just my energy, but my hormones, my appetite, and even my digestion. Here’s the truth: if you don’t sleep well, you can eat around 300–400 extra calories a day without even realising it. Your brain drives you to look...
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Toxin overload? How to reduce hidden hormone disruptors in menopause
Fab Female Nutrition
We can’t avoid all toxins, but we can reduce our exposure to the ones that interfere with our hormones and overall wellbeing. During menopause, our bodies are already working hard to rebalance. Add in the extra load from plastics, cleaning products, skincare, and environmental chemicals, and it can tip things in the wrong direction. The good news? Small, consistent changes really do make a difference. In this episode, I’ll share: • Where hormone-disrupting chemicals show up in everyday life (and how to spot them) • Simple swaps for home, body, and kitchen that reduce your exposure •...
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Move smarter in menopause: why daily movement matters as much as exercise
Fab Female Nutrition
When we think about health, we often focus on exercise, but in menopause, it’s how you move your body every day that really counts. At this stage of life, long hours of high-intensity training can sometimes do more harm than good, raising stress hormones and leaving you feeling depleted. What your body needs is a balanced approach: daily movement to keep joints supple and energy flowing, combined with the right type of exercise to protect bone, heart, and muscle health. In this episode, I’ll share: • Why daily movement is just as important as formal exercise in menopause • The types of...
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Manage your stress: the second secret to a healthy menopause
Fab Female Nutrition
Lets be real - stress isn’t something we can avoid, but how we respond to it can make or break our menopause journey. When I hit perimenopause at 40, anxiety and overthinking became part of my daily life. I didn’t recognise it at the time, but my nervous system was in overdrive. Once I learned how to manage my stress more effectively - through nutrition, lifestyle shifts, and self awareness, everything started to feel lighter and more manageable. In this episode, I’ll share: • How stress hormones like cortisol affect your weight, sleep, and mood in midlife • Why perimenopause...
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Re-evaluate your diet: the first secret to a healthy menopause
Fab Female Nutrition
October is Menopause Awareness Month, so I’m kicking off a brand-new mini series: 5 Secrets to a Healthy Menopause. In this episode, I’m sharing the first, and perhaps most powerful secret: re-evaluating your diet. When I hit perimenopause at 40, I didn’t know what was happening to me. My symptoms weren’t extreme, but the poor sleep, night sweats, and constant overthinking left me anxious and exhausted. Changing my diet was the turning point, and it’s a change I now help women make every day. We’ll cover: • Why nutrition is the foundation for hormone balance and energy •...
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What testing taught me: real insights and honesty from a nutritional therapist
Fab Female Nutrition
This is the final episode in my special anniversary series - where I’ve been sharing what I’ve learned as a woman, a nutritionist, and the host of the Fab Female Nutrition podcast for the past 6 years. In this episode, I’m talking all about testing - and what I’ve discovered about my own health through tools like genetics, gut testing, and omega-3 analysis. Some of the results surprised me (yes, even as a nutritional therapist!) But they’ve helped me support myself more effectively, and better understand the women I work with. This episode is all about clarity, compassion, and...
info_outlineYour gut doesn’t just need a reset - it needs routine.
In this final episode of the 4R’s series, I’m talking about the Retain phase - how to keep your gut thriving long after a reset or programme ends. It’s about feeding your good bacteria, maintaining balance, and creating long-term habits that keep your energy, digestion, and hormones working in harmony.
I’ll share why your gut health is the foundation for everything - from immune strength and brain function to mood, focus, and sleep - and how small, consistent changes make the biggest difference.
You’ll learn:
• How to feed your microbiome with fermented foods like yoghurt, kefir, and sauerkraut
• The power of fibre to nourish good bacteria and stabilise blood sugar
• Why plant diversity (30+ plants a week!) helps your gut stay resilient
• The importance of keeping sugar, alcohol, and ultra-processed foods to a minimum
• How routine - three balanced meals, hydration, movement, and sleep all keep your gut and hormones in sync
I also share Sarah’s story - how six months after completing the Transformation Programme she still feels fantastic by sticking to colourful, fibre-rich meals and a calm, consistent rhythm.
Fab Female Gem: the secret isn’t perfection — it’s consistency. Feed your gut, fuel your energy, and your body will look after you.
Learn more about the 28 Day Transformation Programme
This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance.