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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300 Episodes Later: The Biggest Nutrition Lessons I've Learned About Health
08/05/2026
300 Episodes Later: The Biggest Nutrition Lessons I've Learned About Health
After 300 episodes of the Fab Female Nutrition Podcast, I wanted to do something a little different. Rather than looking back at the highlights, I'm sharing the biggest lessons I've learned over the past seven years – not just from studying nutrition, but from working with hundreds of clients, writing a bestselling book, and helping people make lasting changes to their health. When I recorded my very first episode in 2019, the world looked very different. Covid hadn't happened, I hadn't even qualified as a Nutritional Therapist, and my business was still in its early days. Since then, so much has changed, but one thing has remained constant. The strongest foundations still produce the best results. In this special episode we talk about why healthy eating doesn't have to be complicated, why more supplements aren't always the answer, when functional testing can make all the difference, and why your version of wellness should never be compared to anyone else's. If you've ever felt overwhelmed by conflicting nutrition advice, this episode is for you. In this episode we discuss: Why simple nutrition habits often outperform expensive health trends The foundations that I believe everyone should focus on first When supplements are helpful – and when they aren't Why finding the root cause matters more than guessing How my approach to nutritional therapy has evolved over the last seven years What wellness really means and why it looks different for everyone What's next for HillStart, the Membership and the 28 Day Transformation Programme A huge thank you to everyone who has listened, shared an episode, left a review, bought my book or trusted me with your health over the past seven years. I genuinely couldn't have reached 300 episodes without you. As always, if you'd like to find out more about working with me or joining the HillStart community, you'll find all the details at . A massive thank you to the podcast sponsor and use Wendy15 to get 15% off at checkout.
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Could 28 days really change your health? Why this isn't just another diet
07/29/2026
Could 28 days really change your health? Why this isn't just another diet
To finish this special month of podcast episodes celebrating the launch of Nourish to Flourish, I'm sharing the introduction to the book and the story behind my 28 Day Transformation Programme. Over the past five years, I've supported more than 100 people through this programme, helping them improve their digestion, energy, sleep, mood and overall wellbeing by focusing on real food, gut health and sustainable habits -not calorie counting or restrictive dieting. In this episode, I explain how the programme works, why certain foods are removed temporarily, what you can realistically expect over 28 days, and why the goal isn't simply to lose weight - it's to create lasting changes that help you feel healthier for years to come. In this episode Why the 28 Day Transformation Programme was created Why it isn't another fad diet The role of gut healing in overall health What foods are temporarily removed - and why The symptoms the programme is designed to support What previous participants have experienced Why lasting habits matter more than quick fixes What to expect during your first few days Resources is now available on Amazon. Learn more about the - use code WENDY15 to get 15% off your ordder
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Why sugar keeps you on an energy rollercoaster: Why you're tired, hungry and gaining weight
07/15/2026
Why sugar keeps you on an energy rollercoaster: Why you're tired, hungry and gaining weight
This month I'm sharing excerpts from my new book, which launches on 23rd July. In this episode we're talking about sugar, blood sugar balance and why many people feel trapped on an energy rollercoaster without even realising it. The challenge isn't always the obvious sweets, cakes and biscuits. Hidden sugars can be lurking in foods marketed as healthy, leading to blood sugar spikes, energy crashes, cravings and unwanted weight gain. You'll learn how glucose and insulin work together, why blood sugar balance becomes even more important during perimenopause, and how simple food choices can help you feel more energised and in control of your health. In this episode: • Why hidden sugars may be affecting your energy levels • What happens when blood sugar spikes and crashes • The connection between sugar, insulin and weight gain • Why insulin resistance develops and how it relates to Type 2 diabetes • The impact of blood sugar imbalance during perimenopause • Why cravings are often about more than willpower • Simple ways to create steadier energy throughout the day launches on 23rd July Learn more about the This episode is proudly supported by Use code Wendy15 for discount on your order.
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Does eating fat make you fat? The truth about cholesterol, hormones and weight gain
07/09/2026
Does eating fat make you fat? The truth about cholesterol, hormones and weight gain
This month I'm taking you behind the scenes of my new book, Nourish to Flourish, which launches on 23rd July. In this episode, I share another excerpt from the book and tackle one of the most misunderstood areas of nutrition: fat. For years we've been told to fear fat, choose low-fat products and avoid foods like eggs, nuts and avocado. But that's outdated thinking..... By the end of the episode you'll understand why healthy fats are essential for hormone production, brain function and long-term health, and the difference between healthy fats and trans fats. Plus, why cholesterol isn't quite as simple as we've been led to believe. In this episode: • Why your body needs fat for hormone production and overall health • The difference between unsaturated, saturated and trans fats • Why the low-fat message of the 1980s and 1990s may have caused more problems than it solved • How healthy fats can support satiety and help keep you fuller for longer • The truth about eggs and cholesterol • Why ultra-processed and deep-fried foods may be contributing to poor health outcomes for Nourish to Flourish (launches 23rd July) Learn more about the This episode is proudly supported by . Use code Wendy15 for discount on your order.
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Why real food matters more than calorie counting
07/01/2026
Why real food matters more than calorie counting
Today, I share an excerpt from my new book 'Nourish to Flourish'. In chapter 3 we explore one of the most important principles of good nutrition: why focusing on real food is often far more powerful than obsessing over calories, macros and food rules. We talk about why I dislike the word "diet", the importance of food diversity, how your body creates energy from the food you eat, and why building balanced meals doesn't need to be complicated. You'll also hear about the four key ingredients that make up a healthy plate and why eating a wide range of foods may be one of the simplest ways to support your gut health, energy and long-term wellbeing. In this episode: • Why I prefer the term "menu" rather than "diet" • The problem with calorie counting and food obsession • How food is converted into energy in the body • Why food diversity matters for gut health and nutrient intake • The difference between convenience foods and ultra-processed foods • The four ingredients of a healthy plate: protein, colour, fibre and healthy fats • Simple ways to eat well without overcomplicating nutrition Join the waitlist for (launches 23rd July) Learn more about the This episode is proudly supported by . Use code Wendy15 for discount on your order.
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The 5 gut health habits that make the biggest difference
06/24/2026
The 5 gut health habits that make the biggest difference
When it comes to gut health, it's easy to feel overwhelmed. One person tells you to take probiotics. Another says you need fermented foods. Someone else recommends an expensive supplement or the latest health trend. But what if the biggest improvements came from getting the basics right? In this episode of the Fab Female Nutrition Podcast, I'm sharing the five gut health habits that make the biggest difference, the simple foundations I focus on with clients time and time again. If I could strip away all the noise and only leave you with five things to work on, these would be them. In this episode, I cover: • Why eating more real food is one of the best things you can do for your gut • The importance of protein for digestion, energy and overall health • How increasing plant diversity helps support your gut microbiome • Why leaving gaps between meals allows your digestive system to rest and repair • The role movement plays in supporting digestion and bowel health • Why consistency matters more than perfection You'll also hear why some of the things people often associate with gut health, such as probiotics and supplements, didn't make my top five. This episode wraps up our month-long gut health series and brings together many of the key principles that sit at the heart of my upcoming book, , launching on 23rd July. Whether you're struggling with bloating, digestive discomfort, low energy or simply want to support your long-term health, these habits provide a practical place to start. A huge thank you to for supporting the podcast. If you'd like to try any of their products, visit ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy: https://www.instagram.com/hillstartnutrition/ Remember, good gut health isn't built through perfection. It's built through small habits repeated consistently.
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Why gut health affects your mood, hormones and energy
06/17/2026
Why gut health affects your mood, hormones and energy
Most people think their gut's main job is digesting food. In reality, your gut influences far more than what's happening in your digestive system. From your mood and energy levels to your hormones, immune system and overall wellbeing, your gut is involved in many of the processes that keep you healthy. In this episode of the Fab Female Nutrition Podcast, I'm exploring why I spend so much time talking about gut health and why supporting your gut can have benefits far beyond reducing bloating or improving bowel movements. In this episode, I cover: • The connection between gut health and your immune system • How your gut communicates with your brain • Why gut health can influence mood and resilience • The role your digestive system plays in hormone balance • Why regular bowel movements matter for healthy hormone metabolism • How poor digestion may affect nutrient absorption and energy levels • Why I often start with the gut when working with clients If you've ever wondered why nutritional therapists talk about gut health so much, this episode will help you understand why it sits at the centre of so many aspects of health and wellbeing. This episode is part of a month-long gut health series inspired by my upcoming book, Nourish to Flourish, launching on 23rd July. This week we're highlighting Omega Active, a high-quality omega-3 supplement that supports overall health and helps provide the essential fats many of us struggle to get enough of through diet alone. Visit www.ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy www.hillstart.me.uk socials: @hillstartnutrition Next week I'll be wrapping up our gut health series with the five habits that make the biggest difference to digestive health and overall wellbeing. Remember, your gut isn't just where food goes. It may be one of the most important foundations of your health.
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Are you eating too often? What constant snacking does to your gut
06/10/2026
Are you eating too often? What constant snacking does to your gut
We've been told for years that eating little and often is healthy. But could constant snacking be contributing to bloating, digestive symptoms and low energy? Do you eat little and often because you think it's healthier? You might be surprised to learn that constantly snacking could be one of the biggest obstacles to better digestion, more stable energy and improved gut health. In this episode of the Fab Female Nutrition Podcast, I'm exploring one of the most common patterns I see in clinic, people eating all day long and never giving their digestive system a chance to rest. We've been told for years that grazing helps keep our metabolism going and prevents hunger. However, when it comes to gut health, the reality may be very different. In this episode, I cover: • Why eating little and often became so popular • The surprising downside of constant snacking • What the Migrating Motor Complex is and why it matters • How meal timing affects bloating, wind and reflux • The link between grazing, blood sugar and energy crashes • Why many people feel better on three balanced meals a day • How this principle forms part of my 28 Day Transformation Programme and upcoming book, Nourish to Flourish This episode is part of a month-long series focused on gut health and helping you understand some of the simple daily habits that may be affecting your health without you realising. A huge thank you to Revive Active for supporting the podcast. This week we're highlighting Revive Active Magnesium Complex, a brilliant addition for anyone looking to support energy, sleep and stress resilience. Visit www.ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy Website: hillstart.me.uk Instagram: @hillstartnutrition Facebook: HillStart Nutrition Next week we'll be exploring why your gut does far more than digest food and how it influences everything from mood and hormones to immunity and overall wellbeing.
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Just because it’s common doesn’t mean it’s normal: The gut mistakes I see every week
06/03/2026
Just because it’s common doesn’t mean it’s normal: The gut mistakes I see every week
Have you accepted bloating, constipation, reflux or IBS as “just the way you are”? In this episode of the Fab Female Nutrition Podcast, I’m sharing some of the most common gut health mistakes I see every week in clinic and explaining why many digestive symptoms that people put up with for years are not actually normal. We often assume that if something has always been there, we simply have to live with it. However, poor digestion, irregular bowel movements, bloating and discomfort are often signs that your body needs support rather than something to ignore. In this episode, I cover: • Why IBS is a collection of symptoms rather than a true diagnosis • What healthy bowel movements should look like • Why bloating, constipation and reflux shouldn’t be dismissed • How eating habits can be just as important as the foods you eat • The connection between gut health, energy, mood, skin and hormones • Why identifying the root cause matters This episode is the first in a month-long series focused on gut health and is inspired by my upcoming book, Nourish to Flourish, launching on 23rd July. If you've ever thought: "I've always been like this" or "My digestion has never been great" then this episode is for you. Sponsor A huge thank you to for supporting the podcast. If you'd like to try any of their products, visit ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy Subscribe and join me next week when we explore grazing, snacking and why constantly eating may be preventing your gut from functioning at its best.
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Always tired? The truth about adrenal fatigue, burnout and low energy
05/27/2026
Always tired? The truth about adrenal fatigue, burnout and low energy
Feeling exhausted, wired but tired, or like you’re constantly running on empty? You’re not alone. In this episode, I’m unpacking one of the most common conversations I have in clinic, around “adrenal fatigue”, burnout, and low energy. You may have heard that adrenal fatigue “isn’t a real thing”. And from a medical diagnosis perspective, that’s true. However, the symptoms people are experiencing are very real. What we’re actually looking at is a dysregulation of your stress response system, often referred to as the Hypothalamic-Pituitary-Adrenal Axis. When this system is under constant pressure, it can affect your energy, sleep, mood, hormones and even your metabolism. In this episode, I cover: • What people really mean when they talk about “adrenal fatigue” • Why your GP may say it’s not a diagnosis, but still recommend similar support • How your stress response system works, including the role of Cortisol • What a healthy cortisol rhythm looks like, and what happens when it becomes dysregulated • Why chronic stress, poor sleep and blood sugar dips all play a role • The connection between cortisol, energy levels and recovery • How prolonged stress can impact your Thyroid Function • Why thyroid issues are often a downstream effect of long-term stress • Common patterns I see in clinic, including caffeine reliance, skipped meals and over-exercising Food and lifestyle support This episode focuses on simple, practical ways to support your energy and stress response: Eating regular, balanced meals to stabilise blood sugar Including protein and healthy fats for sustained energy Reducing reliance on caffeine Prioritising sleep and recovery Incorporating gentle movement such as walking or yoga Supporting your nervous system with breathing and rest Focus on a nutrient dense diet Sponsor shout-out This episode is supported by Revive Active. Their Zest Active and Revive Active blends are great options if you’re feeling run down and need support with energy, hydration and nutrient intake. You can use code WENDY15 for 15% off at reviveactive.com. Ready to reset? If you’re feeling stuck in this cycle of low energy, poor sleep and stress, this is exactly what I support inside my self-paced 28-Day Transformation Programme. It helps you: rebuild structured eating habits reduce caffeine and sugar improve sleep and recovery support your gut and hormone health Find out more here:
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High blood pressure: what’s really driving it (and how to support it naturally)
05/20/2026
High blood pressure: what’s really driving it (and how to support it naturally)
High blood pressure is often described as a “silent” condition. No obvious symptoms. No clear warning signs. And for many people, it’s only picked up during a routine check at the GP. In this episode, I’m breaking down what high blood pressure really means, why it’s so common, and most importantly, what you can do to support it naturally. This is part of our series on common health conditions, where we’re looking beyond the label and focusing on what’s actually driving these issues in the body. Because when it comes to blood pressure, it’s not just about salt. It’s about stress, hydration, mineral balance, and how your body is coping day to day. In this episode, I cover: • Why high blood pressure is often symptomless • Why it’s commonly picked up during routine health checks • Why it’s not just a “male issue”, even though it’s often more prevalent • The role of lifestyle in blood pressure regulation • Why salt isn’t always the problem, and what actually is • The difference between mineral-rich salt and ultra-processed salt • The impact of ultra-processed foods on blood pressure • Why hydration matters more than most people realise • The role of stress and the nervous system Food and lifestyle support There are simple, practical ways to support healthy blood pressure: Increase potassium-rich foods such as leafy greens, beans, potatoes and bananas Stay well hydrated throughout the day Reduce ultra-processed foods Include foods that support blood flow, such as beetroot Build in regular movement, especially walking Support your nervous system with breathing and recovery Nutrients to consider Alongside a balanced diet, certain nutrients may offer additional support: Magnesium (supports relaxation and blood vessel function) Potassium (helps balance sodium levels) Nitrates from foods like beetroot (support blood flow) Sponsor shout-out This episode is supported by Revive Active. Their Magnesium Complex is a great option if you’re looking to support stress, sleep and relaxation, all of which can have a direct impact on blood pressure. You can use code WENDY15 for 15% off at reviveactive.com.
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High cholesterol: what your numbers really mean (and what to do about it)
05/13/2026
High cholesterol: what your numbers really mean (and what to do about it)
If you’ve been told your cholesterol is “a bit high”, it can feel confusing, and often a little worrying. Should you be concerned? Do you need to cut out fats? Or is there more to the story? In this episode, I’m breaking down what your cholesterol numbers actually mean, and more importantly, what you can do about them. We move away from fear and focus on understanding. Because cholesterol isn’t simply “good” or “bad”, it’s about context, lifestyle, and what’s happening in your body as a whole. I also talk through how cholesterol naturally changes as we age, why this is particularly relevant in midlife, and how factors like stress, sleep, diet and inflammation all play a role. In this episode, I cover: • What the NHS and your GP looks for when measuring cholesterol • Why cholesterol levels often rise in midlife • The role of inflammation, not just dietary fat • Common misconceptions around “low fat” eating • How fibre supports cholesterol balance • The link between gut health and cholesterol metabolism • The impact of stress, sleep and lifestyle habits • Simple, food-first ways to support healthy cholesterol levels This episode is supported by Revive Active. Their Revive Active is a great option if you’re looking to support heart health and reduce inflammation, both of which are important when it comes to cholesterol balance. You can use code WENDY15 for 15% off at www.reviveactive.com.
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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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