How to make better food choices in December: simple, healthy tips that you’ll actually be able to do
Release Date: 12/10/2025
Tired, craving sugar or gaining weight? It could be your blood sugar
Fab Female Nutrition
If you’re feeling tired, craving sugar, gaining weight around your middle, or just not quite like yourself, your blood sugar could be playing a bigger role than you realise. In this episode, I’m breaking down why blood sugar balance is so important in midlife, even if you haven’t been diagnosed with type 2 diabetes or prediabetes. As hormone levels shift, particularly during perimenopause, your body becomes less sensitive to insulin, which can impact your energy, mood, weight and overall health. I talk through the early signs of blood sugar imbalance, including energy dips, cravings and...
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Creatine for Women: Why It’s Not Just for Bodybuilders
Fab Female Nutrition
Creatine is often seen as a supplement for bodybuilders and gym enthusiasts, but the research now tells a very different story. In this episode of the Fab Female Nutrition podcast, Wendy Hill explores why creatine may be an important and often overlooked supplement for women, particularly in midlife. Creatine is naturally produced in the body and plays a key role in energy production, helping to regenerate ATP - the fuel your cells use for movement, performance and brain function. While creatine has long been associated with muscle building, newer research highlights benefits for women...
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Collagen for women: does it really support skin, hair and joint health?
Fab Female Nutrition
Collagen is one of the most popular supplements for women right now. It's often promoted for glowing skin, stronger hair and healthier joints. But does collagen actually work, and is it worth taking? In this episode of the podcast, Wendy breaks down the science behind collagen supplements, explains how collagen changes as we age, and shares the most effective ways to support collagen production naturally. Collagen is the most abundant protein in the body and plays a key role in skin structure, joint health, connective tissue and overall resilience. However, from our mid-20s onwards, natural...
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Omega-3 for Women: Brain Health, Hormones & Why Your Levels Matter
Fab Female Nutrition
Omega-3 is one of the most important nutrients for long-term health — yet many women are not getting enough. In this episode we explore why omega-3 fatty acids are so important for female health, from supporting brain function and eye health to reducing inflammation and helping regulate hormones. I also share a personal insight from my own testing. As a nutritionist I assumed my omega-3 intake was fine - but when I tested my Omega-3 Index it came back at just 5.5%, when ideally we’d like it to be 8% or higher. Five months later, after increasing my intake, it improved to 7.5% — and...
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Magnesium for Women: Sleep, Stress & Hormones Explained
Fab Female Nutrition
Magnesium is often called a “wonder nutrient” — and for good reason. It’s involved in more than 300 biochemical reactions in the body, including the systems that regulate sleep, stress, hormones and nervous system balance. In this episode we look at why magnesium is particularly important for women, especially if you’re struggling with sleep, stress, PMS or the hormonal changes of perimenopause and menopause. Magnesium helps activate the parasympathetic nervous system (your “rest and digest” mode), supports calming neurotransmitters like GABA, and plays an important role in...
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Phytoestrogens for Women- Hormones & Menopause Explained
Fab Female Nutrition
Phytoestrogens are often misunderstood. Do they increase oestrogen? Are they safe in menopause? Should women avoid soya — or actively include it? In this episode, I explain what phytoestrogens actually are and how they work as selective oestrogen receptor modulators (SERMs). Rather than acting like strong hormones, they gently interact with your existing oestrogen receptors — and that distinction really matters. We explore: • The difference between “plant oestrogen” and SERM • The research on hot flush reduction • Food sources versus supplements If you’ve felt confused by mixed...
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Scents, candles & air toxins: what you’re breathing in every day
Fab Female Nutrition
How fragrance, plug-ins and “clean smells” can affect hormones, sleep and your nervous system In this final episode of the February toxin series, I’m exploring the impact of synthetic fragrance, plug-in air fresheners, scented candles, laundry boosters and perfumes. Many of these products release volatile organic compounds (VOCs) and fragrance blends that can act as endocrine disruptors and place extra demand on your liver and nervous system. Unlike food, inhaled chemicals enter the bloodstream quickly and can influence the brain via the olfactory system. For many women, especially in...
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Bathroom toxins: what you absorb every single day
Fab Female Nutrition
Your skin isn’t just something you moisturise — it’s an exposure route. In this episode, I’m diving into the everyday products sitting in your bathroom and why they matter more than most of us realise. From deodorant and toothpaste to skincare and “fragrance”, many of these products contain chemicals that can be absorbed through the skin and contribute to your overall toxic load. Research suggests the average woman is exposed to well over 160 different chemicals every single day through personal care and cosmetic products. Individually, they may be present in small amounts — but...
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Kitchen toxins you don’t think about (and easy swaps that really matter)
Fab Female Nutrition
who make clean, high grade supplements to support daily health.
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Toxins in food: why the label lies (and how to eat well without cooking everything from scratch)
Fab Female Nutrition
We’re told to eat “healthy”, but food labels don’t always tell the full story. Many everyday products that look virtuous on the front can still contain ingredients that quietly add to your toxic load - and in mid-life, that matters more than ever. In this episode, I’m breaking down where food toxins are hiding, examples of what to look for, and how they can interfere with hormone balance, digestion and energy levels. Most importantly, I’ll show you how to reduce exposure in a realistic way – without cooking everything from scratch or feeling overwhelmed. This isn’t about fear,...
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.