How to make better food choices in December: simple, healthy tips that you’ll actually be able to do
Release Date: 12/10/2025
Why very low-carb and Keto diets feel different for women’s bodies
Fab Female Nutrition
Very low-carb and keto-style diets are often praised for quick results, especially when it comes to fat loss. But many women find that what works brilliantly at first can later lead to fatigue, stubborn belly fat and a slowing metabolism. In this episode, I explain why much of the research behind low-carb diets has focused on men, and how women’s bodies respond differently to prolonged carbohydrate restriction. We explore how low energy availability can affect thyroid function, cortisol levels and metabolic rate — and why this often shows up as central weight gain rather than weight loss....
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Why intermittent fasting feels different for women’s bodies
Fab Female Nutrition
Intermittent fasting is often promoted as a powerful health tool, but many women find that longer fasting windows leave them feeling tired, anxious or struggling with sleep. In this episode, I explain why much of the fasting research has been carried out in men, and how women’s hormones respond differently to prolonged periods without food. We look at cortisol, blood sugar balance and why daily long fasts can interfere with progesterone, oestrogen and thyroid health - particularly in mid-life. I also share a more hormone-friendly way to approach fasting, so you can support metabolic health...
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Cold plunges and women’s hormones: why ice baths don’t work for everyone
Fab Female Nutrition
Cold plunges and ice baths are everywhere right now - but what if they’re leaving you feeling exhausted, wired or struggling to sleep? In this episode, I explore why cold exposure can work well for men, yet backfire for many women. We look at how cold plunges affect cortisol, why female hormones respond differently to stress, and why too much cold can disrupt energy, mood and recovery — particularly in mid-life. A more hormone-friendly approach for many women is cold-water swimming rather than ice baths. The water is usually slightly warmer, movement helps maintain circulation, and...
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How to recover after an excessive day: simple gut-friendly steps to feel better fast
Fab Female Nutrition
Had a big night? A bit too much food, fizz or “just one more” mince pie? This episode is your gentle, realistic guide to bouncing back the next day without guilt, punishment or restriction. I’m sharing easy, gut-friendly habits you can put in place before bed and the morning after so your body feels supported rather than overwhelmed. These are the simple strategies I use myself - and they really do help you recover quicker. In this episode, you’ll learn: • The one thing to do before your first festive drink (your liver will love you for it) • Why hydration is your secret weapon -...
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How to make better food choices in December: simple, healthy tips that you’ll actually be able to do
Fab Female Nutrition
December can feel like a whirlwind of buffets, nibbles, chocolate tins and last-minute plans, so today’s episode is all about keeping things simple, realistic and totally achievable. If you want to enjoy the season and feel good in your body, this one’s for you. We’re talking through the easy wins that genuinely make a difference, including: • How to use my four healthy-plate principles — protein, fibre, colour and healthy fats — even when you’re eating out or facing a buffet table • Why adding more plants (hello 30-foods challenge!) is one of the quickest ways to support your...
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Finding Yourself Again in Midlife: A Heartfelt Conversation with Holistic Counsellor Rebecca Clarke
Fab Female Nutrition
This week I’m joined by the fabulous Rebecca Clarke, a qualified holistic counsellor who helps women transform their relationships, reconnect with themselves, and find deeper fulfilment in midlife. If you’ve ever felt overwhelmed, burnt out, or a bit lost in the roles you hold, this conversation will really speak to you. We explore why midlife can feel so emotionally charged, how old patterns resurface as body memories, and the power of slowing down long enough to hear what you actually need. Rebecca shares her gentle, grounded wisdom on communication, boundaries, identity, and the small...
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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 •...
info_outlineDecember can feel like a whirlwind of buffets, nibbles, chocolate tins and last-minute plans, so today’s episode is all about keeping things simple, realistic and totally achievable. If you want to enjoy the season and feel good in your body, this one’s for you.
We’re talking through the easy wins that genuinely make a difference, including:
• How to use my four healthy-plate principles — protein, fibre, colour and healthy fats — even when you’re eating out or facing a buffet table
• Why adding more plants (hello 30-foods challenge!) is one of the quickest ways to support your gut microbiome and energy levels
• Smart swaps for festive meals that don’t feel restrictive, just balanced
• How to avoid the trap of mindless eating and sugar overload, especially when food is “just there”
• Practical examples for real life — from building a better buffet plate to levelling up your breakfast so your blood sugar stays steady all day
• Why gut health matters more than ever during December and how simple choices help reduce inflammation and support digestion
This episode is full of calm, supportive guidance to help you feel nourished rather than overwhelmed. Enjoy the celebrations, keep your body happy, and make choices that help you stay energised through the whole month.
Next week, I’ll be sharing how to recover after a big or “excessive” day — the gentle steps that help you bounce back quickly, support your gut, and feel more like yourself again.
Thanks to our podcast sponsor Revive Active who's flagship supplement Revive Active can help support you through the holiday season, with 26 active ingredients, simply mix with water and enjoy. Use code WENDY10 at checkout for 10% off your purchases.