Fab Female Nutrition
I’m Wendy Hill, from HillStart Nutrition. I’m a Nutritional Therapist specialising in mid-life health. I help women understand their bodies, regain their energy, and feel like themselves again - reducing unnecessary restriction, overwhelm or conflicting advice. This podcast is where I cut through the noise to give you sensible advice, real food and genuine support. We’ll explore how nutrition, lifestyle and simple daily habits influence your hormones, gut health, energy, sleep and long-term wellbeing. I’m a huge foodie, so you can expect plenty of practical, realistic ways to eat well and feel good. Alongside solo episodes, I also bring you conversations with experts who share a passion for health, helping you build knowledge, confidence and a way of living that actually works.
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Tired, craving sugar or gaining weight? It could be your blood sugar
05/06/2026
Tired, craving sugar or gaining weight? It could be your blood sugar
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 that “rollercoaster” feeling so many women experience. I also share the most common mistakes I see in clinic, from skipping meals and relying on caffeine, to not eating enough protein, especially at breakfast. This is a really practical episode, so you’ll come away with simple, realistic ways to support your blood glucose levels through food and lifestyle. We cover: • Why blood sugar balance becomes more important in midlife • How oestrogen changes affect insulin sensitivity • The link between blood sugar, energy, weight gain and hormones • Common nutrition mistakes that keep you stuck • How to build balanced meals that support steady energy • Why reducing snacking can improve your digestion and metabolism • The impact of stress, sleep and movement on blood sugar control • Key nutrients that support glucose metabolism, including magnesium, chromium and berberine I also share how using a structured approach, like my self-paced 28-Day Transformation Programme, can help reset your eating habits, improve energy and support long-term health. This episode is a great place to start if you’re feeling stuck with your energy, your weight, or your health in general. Sponsor shout out This episode is supported by Revive Active. Their Focus Complex is a great option if you’re looking for support with energy, focus and mental clarity, particularly during busy or demanding periods. You can use code WENDY15 for 15% off at www.reviveactive.com Links & next steps Find out more about the self-paced Transformation Programme: hillstart.me.uk/transformation
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Creatine for Women: Why It’s Not Just for Bodybuilders
04/29/2026
Creatine for Women: Why It’s Not Just for Bodybuilders
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 including mental clarity, cognitive performance, mood, energy and healthy ageing. In this episode we explore: • What creatine is and how it works in the body • Why women tend to have lower creatine stores than men • The benefits of creatine for brain health and mental clarity • How creatine may support mood, anxiety and depression • Why creatine can help with strength, muscle mass and healthy ageing • The connection between muscle strength and bone health in midlife • Whether creatine causes weight gain (and the truth behind the myth) • Who may benefit most from creatine supplementation • How to take creatine and what form to choose Wendy’s personal experience Wendy also shares her own experience of taking creatine consistently, noticing benefits in energy, focus and mental clarity, particularly later in the day. Food first approach As always, diet comes first. Creatine is found naturally in foods such as: • Red meat • Fish • Animal proteins However, therapeutic levels are difficult to obtain through diet alone, which is why supplementation may be worth considering for some women. Sponsor thank you A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their range includes targeted supplements for energy, collagen, joint support and overall wellbeing, helping women feel their best through midlife and beyond. Find out more at: Final thought Nutrition science continues to evolve. Creatine may not be right for everyone, but it is certainly worth understanding, especially for women looking to support strength, energy and brain health as they age. If you enjoyed this episode, please share it with a friend and follow the Fab Female Nutrition podcast so you never miss an episode.
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Collagen for women: does it really support skin, hair and joint health?
04/22/2026
Collagen for women: does it really support skin, hair and joint health?
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 collagen production begins to decline - something many women notice more during perimenopause and menopause. In this episode we explore: • What collagen is and why it matters for women • Why collagen production declines with age • Whether collagen supplements are worth it • The difference between collagen and complete protein • How hydrolysed collagen peptides may support skin health • Research on collagen for joint pain, cartilage and mobility • Foods that naturally support collagen production • Why vitamin C, zinc, copper and omega-3 matter for healthy skin • How to choose the right collagen supplement for your goals Food first approach Wendy also shares practical ways to support collagen naturally through diet, including: • Bone broth • Slow-cooked meats • Sardines • Greek yoghurt • Berries and citrus fruits • Pumpkin seeds • Oily fish Sponsor thank you A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their Revive Active Collagen Complex is ideal for those focusing on skin, hair and appearance, while Revive Active Joint Complex is a great option for anyone wanting extra support for joints, mobility and connective tissue health. Find out more at: www.reviveactive.com
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Omega-3 for Women: Brain Health, Hormones & Why Your Levels Matter
03/18/2026
Omega-3 for Women: Brain Health, Hormones & Why Your Levels Matter
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 one unexpected benefit was noticeably less dry skin. In this episode we explore: • What omega-3 fatty acids are and why EPA and DHA matter most • The role of omega-3 in reducing inflammation in the body • Omega-3 and reducing menstrual pain • The importance of DHA for brain and eye health • Why omega-3 can support women with PCOS • How omega-3 contributes to healthy ageing • The best dietary sources of omega-3 • What to look for when choosing a supplement A big thank you to our podcast sponsors for supporting the Fab Female Nutrition podcast. Their Revive Active Omega Active provides a great daily dose of EPA and DHA - the biologically active forms of omega-3 that your body actually uses. If you’re not sure whether you’re getting enough omega-3 in your diet, this episode will help you understand why it matters and what simple steps you can take. Because sometimes the biggest improvements in our health come from nutrients we didn’t even realise we were missing
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Magnesium for Women: Sleep, Stress & Hormones Explained
03/11/2026
Magnesium for Women: Sleep, Stress & Hormones Explained
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 melatonin production, all essential for good quality sleep. In this episode we explore: • Why magnesium levels can fluctuate during the menstrual cycle • How magnesium supports mood, sleep and PMS symptoms • The connection between magnesium, vitamin D and bone health • Why magnesium needs often increase during perimenopause • The different forms of magnesium and which ones actually work • Food sources that can help increase your intake naturally A big thank you to our podcast sponsors for supporting the Fab Female Nutrition podcast. Their magnesium complex combines several well-absorbed forms of magnesium designed to support energy, muscle function and nervous system balance - it’s the one I choose to support my own health. (use Wendy10 at checkout to enjoy 10% off) If sleep has been feeling elusive, this episode will help you understand why, and what simple steps might help.
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Phytoestrogens for Women- Hormones & Menopause Explained
03/04/2026
Phytoestrogens for Women- Hormones & Menopause Explained
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 messaging around soya, this episode will give you clarity and confidence. As always, we’re cutting through the noise to give you sensible advice, real food and genuine support. A big thank you to our podcast sponsors, Revive Active. Their Revive Active Meno Active Complete contains a botanicals capsule providing standardised soya isoflavones, including genistein — one of the most researched phytoestrogens in relation to menopausal health.
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Scents, candles & air toxins: what you’re breathing in every day
02/25/2026
Scents, candles & air toxins: what you’re breathing in every day
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 mid-life, this can show up as headaches, sleep disturbance, brain fog or heightened sensitivity. This isn’t about stripping your home back to nothing. It’s about understanding that “smells clean” doesn’t always mean clean — and learning how to reduce background exposure in a realistic way. In this episode we cover: • Why inhaled toxins can affect hormones and the nervous system • What’s really in plug-in air fresheners and synthetic fragrance • Paraffin candles vs cleaner-burning alternatives • The connection between scent, cortisol and sleep • Simple swaps that create a calmer, less toxic home environment Small reductions in daily exposure can give your body more capacity to regulate hormones, support sleep and maintain long-term health. This episode wraps up our February series on reducing toxic load in a practical, achievable way — because your body already knows how to detox. Our job is simply to stop overwhelming it.
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Bathroom toxins: what you absorb every single day
02/18/2026
Bathroom toxins: what you absorb every single day
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 it’s the repeated, cumulative exposure that adds up. Many of these compounds act as endocrine disruptors, meaning they can interfere with hormone signalling, liver detoxification and nervous system balance. In mid-life, when hormone shifts are already underway, reducing background exposure can make a meaningful difference. In this episode we cover: • How chemicals are absorbed through the skin • Why cumulative exposure matters more than one “bad” product • The issue with “fragrance” and undisclosed ingredients • Deodorant vs antiperspirant — what’s the difference? • Toothpaste, oral microbiome and gut health • Simple swaps that lower your daily chemical load without overwhelm This isn’t about perfection or throwing everything away. It’s about awareness and making gradual changes that support your hormones, energy and long-term health. This is part of the February toxin series — next week we finish by looking at the scents and air fresheners you’re breathing in every day. Huge thanks to my podcast sponsors for making clean supplements that I'm happy to recommend to clients, friends and family,
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Kitchen toxins you don’t think about (and easy swaps that really matter)
02/11/2026
Kitchen toxins you don’t think about (and easy swaps that really matter)
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)
02/04/2026
Toxins in food: why the label lies (and how to eat well without cooking everything from scratch)
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, perfection, or cutting everything out. It’s about understanding what actually matters, so your body can focus on doing what it’s meant to do. In this episode we cover: Why food toxins affect hormones, digestion and energy How ingredient lists can be more important than front-of-pack claims The difference between ultra-processed foods and helpful convenience foods Common additives that increase liver and gut burden Why preservatives in packaged and sliced meats matter How batch cooking supports hormone health and saves money Practical high-street swaps that fit real life Reducing toxic load is often one of the missing pieces when women feel tired, stuck or hormonally out of balance – even when they’re “eating quite well”. 🎧 This is the first episode in the February toxin series. Next week we’ll move into kitchen toxins – the pans, plastics and storage habits you probably don’t think twice about. Shout out to our podcast sponsors - Revive Active. One of the reasons I’m so aligned with Revive Active is their focus on clean, well-formulated supplements. When we’re talking about reducing toxic load, it’s not just about food and the environment — it’s also about being mindful of what we’re taking in supplement form. Their multivitamin complexes are designed to support the body without unnecessary fillers, artificial colours or additives, which is especially important when you’re supporting liver function, hormones and overall resilience. They have options that work really well for: Busy adults who want solid nutritional foundations Teenagers and older children who may have gaps in their diet Families who want one trusted brand rather than a cupboard full of different products I often say to clients, a good quality multivitamin is like nutritional insurance — it doesn’t replace good food, but it helps cover the basics, especially during busy or stressful periods. If you’d like to have a look, you can explore the range from Revive Active, and you can use my code WENDY10 for a discount.
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Why high-intensity exercise is less effective on women’s bodies
01/28/2026
Why high-intensity exercise is less effective on women’s bodies
High-intensity exercise is often promoted as the fastest way to burn fat and boost fitness. But many women find that doing too much HIIT leaves them exhausted, inflamed and struggling with stubborn belly fat. In this episode, I explain why much of the exercise research behind HIIT has focused on male physiology, and how women’s bodies respond differently to repeated high-intensity stress. We explore the role of cortisol, recovery and metabolic adaptation — and why pushing harder doesn’t always lead to better results. I also share how to build a more supportive movement routine that improves strength, energy and metabolic health without overwhelming your nervous system. Thank you to Revive Active for supporting this episode of the podcast. If you are a regular exerciser and want to support your joint health then their is the one for you - don't forget to use code Wendy10 for 10% off at checout. Research & further reading High-intensity exercise increases cortisol as part of the normal stress response. When training intensity is frequent and recovery is limited, cortisol can remain elevated. Research suggests chronically elevated cortisol may contribute to increased abdominal fat storage and reduced metabolic efficiency, particularly in women. Sources: • Hackney (2006) Stress and the neuroendocrine system in exercise • Thuma et al. (2021) Exercise intensity, cortisol and recovery • AZ Performance Institute (2024) – Cortisol, training load and recovery
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Why very low-carb and Keto diets feel different for women’s bodies
01/21/2026
Why very low-carb and Keto diets feel different for women’s bodies
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. I also share a more balanced, hormone-supportive way of eating that supports energy, digestion and long-term metabolic health, without extremes. Thank you to for supporting this episode of the podcast. During periods of dietary change or restriction, I often recommend ensuring broad micronutrient support, particularly when energy levels feel low or recovery is slower than expected. There flagship produce - revive active, is perfect for anyone who wants to ensure their daily needs are met. Research & further reading Carbohydrate intake influences thyroid hormone conversion, particularly the production of active thyroid hormone (T3), which plays a key role in metabolic rate and energy. Research suggests long-term very low-carbohydrate diets may reduce T3 levels and slow metabolism, particularly in women. Reduced metabolic output combined with elevated cortisol can contribute to stubborn abdominal fat storage. Sources: • Hall et al. (2016) Energy expenditure and metabolic adaptation during low-carbohydrate diets • Ruiz-Núñez et al. (2016) Thyroid hormone metabolism and energy restriction • PMC 9165850 (2022) Low-carbohydrate diets and thyroid function
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Why intermittent fasting feels different for women’s bodies
01/14/2026
Why intermittent fasting feels different for women’s bodies
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 without pushing your body into stress mode. Thank you to for supporting this episode of the podcast. I often recommend Revive Active to clients during busy or demanding periods, as it provides broad micronutrient and amino acid support when nutrition or routine isn’t quite optimal. Research & further reading Fasting places a metabolic stress on the body by signalling energy scarcity. Research suggests women are more sensitive to prolonged fasting than men, showing higher cortisol responses and changes to reproductive hormone signalling when fasting windows are extended. Shorter overnight fasts appear to support blood sugar balance and metabolic health without the same hormonal disruption. Sources: • Cleveland Clinic – Intermittent fasting and hormones • Veri (2023) – Sex differences in metabolic responses to fasting • Froy & Miskin (2010) Effect of feeding time on circadian rhythms and metabolism
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Cold plunges and women’s hormones: why ice baths don’t work for everyone
01/07/2026
Cold plunges and women’s hormones: why ice baths don’t work for everyone
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 the gradual exposure avoids the shock response. The social and outdoor elements may also support nervous system regulation and mood. If you’ve been pushing through ice baths because you think you should, this episode will help you rethink cold exposure in a calmer, more supportive way. Thank you to our podcast sponsors remember to use code Wendy10 at checkout for 10% off your order. Research & further reading Cold exposure activates the body’s stress response, increasing adrenaline and cortisol. Research suggests women may experience a stronger and more prolonged cortisol response to cold stress than men, which can affect sleep, recovery and hormone balance if exposure is too intense or too frequent. Gentler cold exposure, such as cold-water swimming, appears to offer benefits for mood and stress regulation without the same physiological strain. Sources: • Soeberg Institute – Cold exposure & stress response • Tipton et al. (2017) Cold water immersion: kill or cure? • Kajantie & Phillips (2006) Sex differences in stress responses • The Guardian (2024) – Cold-water swimming and menopausal symptoms
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How to recover after an excessive day: simple gut-friendly steps to feel better fast
12/17/2025
How to recover after an excessive day: simple gut-friendly steps to feel better fast
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 - and when electrolytes are worth adding • Make-ahead breakfasts that rebalance your blood sugar and support gut health • The benefits of milk thistle before and after indulgent days • Why fresh air and natural light help regulate your nervous system • Easy meals to soothe your digestion, like soups, casseroles and slow cooker favourites • How (or fab sponsors) can help when your nutrition has been a little… erratic I’m also pointing you towards three brilliant episodes to dive into while I’m away until 7 January: ✨ Episode 208 with Emily Blake – The microbiome explained ✨ Episode 166 – The four ingredients of a healthy plate ✨ Episode 136 – Understanding the gut–brain axis If you enjoy the podcast, the best Christmas gift you can give is to subscribe and leave a quick review - it genuinely helps more women find this support. Wishing you a joyful, gentle festive season. I’ll see you in the new year. 💫
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How to make better food choices in December: simple, healthy tips that you’ll actually be able to do
12/10/2025
How to make better food choices in December: simple, healthy tips that you’ll actually be able to do
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 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 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.
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Finding Yourself Again in Midlife: A Heartfelt Conversation with Holistic Counsellor Rebecca Clarke
12/03/2025
Finding Yourself Again in Midlife: A Heartfelt Conversation with Holistic Counsellor Rebecca Clarke
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 daily wins that genuinely shift how you feel. In this episode we cover: • Why fulfilment often hides beneath the roles we play • The importance of seeking support when life feels heavy • Understanding emotional triggers and body memories • How over-giving affects your health, energy and relationships • Rediscovering who you are in midlife • Why celebrating tiny daily wins builds confidence and calm • How support transformed Rebecca’s own journey with anxiety You can connect with Rebecca here: A big thank you to for sponsoring the podcast and for creating high-quality supplements that support so many aspects of women’s health. I’m really proud to partner with them.
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Retain - how to keep your gut thriving long after a reset
11/26/2025
Retain - how to keep your gut thriving long after a reset
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 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 This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance.
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Replace & Repair - supporting and healing your gut lining
11/19/2025
Replace & Repair - supporting and healing your gut lining
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 share the foods and nutrients that help repair your gut lining: • Zinc from mussels, nuts, and seeds • Omega-3s from oily fish and walnuts • Vitamin A from liver, eggs, and colourful veg • L-glutamine from chicken, tofu, quinoa, and greens • And, of course, bone broth for its soothing, restorative amino acids Plus, you’ll hear Kate’s story - how she turned around years of reflux and bloating simply by focusing on mindful eating, digestive support, and nourishing meals. ✨ Fab Female Gem: It’s not just what you eat, but how well your body can use it. Nourish your gut and it will repay you with energy, balance, and clarity. This episode is brought to you by Revive Active Magnesium Complex, supporting relaxation, repair, and recovery.
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Remove - clearing the roadblocks to better digestion
11/12/2025
Remove - clearing the roadblocks to better digestion
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 trying to “wipe out” bad bacteria - because a thriving gut pushes out the rest naturally. I also share how stress and cortisol tie into this process, especially for midlife women. Chronic inflammation and high cortisol can throw your hormones out of balance, affecting everything from digestion to mood and energy. Understanding this link helps you make smarter choices that truly support your wellbeing. Plus, I share a real success story from a client who removed caffeine and processed snacks during the 28 DayTransformation Programme - and found her energy, focus, and digestion transformed in just a few weeks. ✨ Fab Female Gem: your body can’t heal if it’s constantly being poked - give it space to rest and it will do the work for you. Learn more about the self-paced 28-Day Transformation Programme: This episode is brought to you by Revive Active, supporting energy, focus, and immune health while your body resets. Try Zest Active at and use code WENDY10 for 10% off at chekcout
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Gut health reset: why the 4Rs are the key to feeling fabulous again
11/05/2025
Gut health reset: why the 4Rs are the key to feeling fabulous again
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 • Why 70% of messages between the brain and gut travel from the gut to the brain • How symptoms like bloating, brain fog, and low mood often start with what’s happening in your microbiome • Why giving your digestive system a short “holiday” can help it heal and reset I also share real success stories from women who’ve reduced joint pain, improved energy, and regained their sparkle after completing the programme - proof that healing your gut can transform so much more than your digestion. ✨ Fab Female Gem: your gut is the foundation of everything — support it, and the rest of your health will follow. Learn more about the self-paced 28-Day Transformation Programme: www. This episode is brought to you by Revive Active, supporting gut, brain, and immune health with clean, active nutrition. Try Revive Active’s Zest Active with code WENDY10 for 10% off:
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Sleep smarter in menopause: why better rest transforms your mood, memory, and metabolism
10/29/2025
Sleep smarter in menopause: why better rest transforms your mood, memory, and metabolism
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 for quick energy, and that usually means sugar and caffeine. In this episode, I’ll share: • Why sleep is essential for hormone balance, energy, and emotional wellbeing • How your digestion and gut repair themselves overnight • The role of sleep in laying down memory and improving focus • Simple, practical ways to improve sleep quality in midlife - from evening routines to nutrition and calming habits Sleep isn’t a luxury, it’s your most powerful reset. Support your body with good sleep, and everything else feels easier. 👉 Resources & Links Download my free handout 5 Secrets to a Healthy Menopause: Explore my 28-Day Glucose monitor - find if your sleep is affected by what you eat - This episode is brought to you by Revive Active’s — formulated with nutrients and botanicals to support relaxation and quality rest. Use code Wendy10 for 10% off at checout
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Toxin overload? How to reduce hidden hormone disruptors in menopause
10/22/2025
Toxin overload? How to reduce hidden hormone disruptors in menopause
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 • How to support your body’s natural detox pathways through food and lifestyle Fab Female Gem: focus on small swaps, not perfection, every little reduction lightens your body’s load and helps your hormones find balance. Resources & Links: Download my free handout 5 Secrets to a Healthy Menopause: Explore my 28-Day Transformation Programme: Yuka App - scan products to find cleaner options - Tropic - clean beauty products - Sponsor: This episode is brought to you by Revive Active’s MenoActive - formulated with nutrients and botanicals to support women through this stage of life.
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Move smarter in menopause: why daily movement matters as much as exercise
10/15/2025
Move smarter in menopause: why daily movement matters as much as exercise
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 activity that help balance hormones and reduce stress • How I shifted from punishing workouts to movement that feels nourishing and sustainable • Practical ways to build more movement into your everyday life, without needing hours in the gym ✨ Fab Female Gem: focus on adding small movements throughout your day, adding calming movement as well as cardio and weight bearing exercise - this is the gem for mid-life Download my free handout 5 Secrets to a Healthy Menopause: This episode is brought to you by Revive Active’s MenoActive — formulated with nutrients and botanicals to support women during this stage of life.
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Manage your stress: the second secret to a healthy menopause
10/08/2025
Manage your stress: the second secret to a healthy menopause
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 makes your nervous system more sensitive to stress • Practical, realistic ways to bring calm back into your day, even when life is busy ✨ Fab Female Gem: you don’t need to eliminate stress, instead focus on adding in small, calming practices that change how your body responds to it. 👉 Resources & Links • Download my free handout • Explore my Sponsor: This episode is brought to you by Revive Active’s MenoActive - formulated with nutrients and botanicals to support women through this stage of life.
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Re-evaluate your diet: the first secret to a healthy menopause
10/01/2025
Re-evaluate your diet: the first secret to a healthy menopause
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 • The simple shifts that can calm cravings, improve mood, and ease bloating • How eating protein, fibre, and healthy fats at every meal can help you feel more like yourself again ✨ Fab Female Gem: focus on adding something to your plate, colour, protein or a healthy fat, instead of worrying about what to take away 👉 Resources & Links • Download my free handout 5 Secrets to a Healthy Menopause: • Join my 28-Day Transformation Programme Live reset: Sponsor: This episode is brought to you by Revive Active’s MenoActive — formulated with nutrients and botanicals to support women through this stage of life.
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What testing taught me: real insights and honesty from a nutritional therapist
09/24/2025
What testing taught me: real insights and honesty from a nutritional therapist
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 cutting through the noise. Because understanding your body is powerful. I’ll cover: • Why testing isn’t a quick fix - but can offer game-changing insights • What I’ve learned about my stress response, histamine, detox and nutrient needs • How magnesium, omega-3, and B vitamins became key to feeling better • Why food first always wins - but personalisation helps it work 💛 Listener action: If you’re ready to start uncovering what your body needs, my 28-Day Transformation Programme is the perfect place to begin. Start anytime at www. – just £89 with 50 days’ access. 🎙 Huge thanks to our sponsor Revive Active — I now take their Magnesium daily and love it for stress, sleep, and nervous system support.
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From cardio to connection: how slowing down helped me move and feel better in midlife
09/17/2025
From cardio to connection: how slowing down helped me move and feel better in midlife
In your 20s and 30s, movement is often about keeping going - more cardio, more effort, more pushing through. But in this episode, I’m sharing how everything changed when I slowed down, tuned in, and started listening to what my body actually needed. I’ll tell you how qualifying as a yoga teacher at 51 reshaped my mindset, why mindful movement supports hormones and nervous system balance, and how walking, paddleboarding, and even open water swimming now bring me more joy (and better results) than punishing workouts ever did. Whether you’re feeling stiff, burnt out or just disconnected, this episode is your permission slip to move in a way that feels good - and still gets results. 🎙 Huge thanks to our sponsor Revive Active - I love their for supporting joint comfort and mobility. With 5g of collagen, it’s become one of my essentials. Remember to use codde Wendy10 to get 10% off at checkout.
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Food first - but not perfect: how I learned to eat for energy, not just fullness
09/10/2025
Food first - but not perfect: how I learned to eat for energy, not just fullness
In this episode, I’m reflecting on how my relationship with food has changed over the years - from piling up toast and pasta just to feel full, to learning how to fuel myself properly for energy, mood, and hormone health. You’ll hear how my training in my 40s changed everything, how I approach food with joy (not guilt), and why eating well means you don’t need to snack your way through the day. I’ll also share how a simple test revealed my omega-3 levels were way too low - and what I did about it. 💛 My 28-Day Transformation Programme is now live! It’s been refined after guiding over 100 women through the process, and it’s available for just £89 until the end of the year. Fab Female Members get a discount! Curious about your own omega-3 levels? The Omega Balance Test is now available: 🎙 Thanks to our sponsor – I now take their Omega-3 daily and wouldn’t be without it.
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What I wish I’d known about women’s health: hormones, energy, and learning to listen
09/03/2025
What I wish I’d known about women’s health: hormones, energy, and learning to listen
This month marks 6 years of the Fab Female Nutrition podcast, and I’m kicking off a special series by sharing what I wish I’d known in my 20s and 30s (and even 40's) about hormones, energy, and how to actually feel good in your body. Back then, I was powering through life on a contraceptive implant, ignoring my cycle, dealing with bloating and fatigue, and assuming it was all just part of being a woman. But through training, testing, and years of working with clients, I’ve learned so much about how we can support our bodies - and how important it is to tune in, not shut down. In this episode, I’m sharing: • Why ignoring your cycle might be costing you energy and clarity • How your symptoms are messages - not annoyances • What I’d say to my 30-year-old self (and what I want you to hear too) • Gentle steps to start reconnecting with your health today My Fab Female Membership is just £69/year and includes 200+ recipes, meal plans, coaching, members-only clinics and more. It’s incredible value, and where I share all my knowledge to support you in your journey - join us at www. With thanks to our amazing sponsor Revive Active — nutritional support for women at every stage. Use code Wendy10 for 10% off a checkout www.reviveactive.com
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