Fab Female Nutrition
I'm Wendy and I am a Naturopathic Nutritional Therapist and an expert in female hormone health. Specialising in the perimenopause and menopause, I help women gain in confidence and understand their bodies and allowing them to shine. I am a huge foodie and this podcast allows me to share with you how food and nutrition affect our health. I also bring you an eclectic mixture of guests and experts where food and health is our uniting passion.
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Community and Connection:
04/24/2024
Community and Connection:
The Blue Zones, are regions around the world known for their exceptional longevity and vitality, and they offer valuable insights into the role of community in health and longevity. In places like Okinawa in Japan, Sardinia, and Ikaria, strong social bonds and a sense of belonging are deeply ingrained in daily life. From shared meals to intergenerational interactions, community is woven into the fabric of these societies, contributing to the health and happiness of their residents. Don't underestimate the power of community and connection. Whether it's sharing a meal with loved ones, participating in group activities, or simply reaching out to a friend, prioritising meaningful connections can have a profound impact on our long-term health and happiness. In our increasingly disconnected world, combatting loneliness has become a pressing public health concern. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website and enter code Wendy10 to get 10% off your purchases.
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Stress Less, Thrive More
04/17/2024
Stress Less, Thrive More
Stress triggers the body's "fight or flight" response, releasing hormones such as cortisol and adrenaline to prepare us to deal with perceived threats. While this response is crucial for survival modern life means that we are exposed to chronic stress, and this has a negative impact on our health. Whilst we can't get away from stress there are some practical strategies we can employ to mitigate it's effects - listen to find out more. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website and enter code Wendy10 to get 10% off your purchases.
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Move More, Live Better
04/10/2024
Move More, Live Better
When we hear the word "movement," we often envision sweating it out on a treadmill or lifting weights at the gym. Our ancestors got enough exercise daily and they would never have stepped onto a treadmill. If you enjoy the gym or classes then please don't stop, but it is still important to incorporate movement into our daily lives. Moving your body increases blood flow and oxygen delivery, boosting energy levels and reducing feelings of fatigue. Incorporating movement into your daily routine can leave you feeling more vibrant and alive. Choose the movement that works for you and find ways to make physical activity a natural and enjoyable part of your routine.
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Rest and Revitalise - The power of sleep
04/03/2024
Rest and Revitalise - The power of sleep
Sleep is often undervalued in today's fast-paced society, yet it plays a crucial role in overall health and well-being. Quality sleep is essential for physical health, cognitive function, emotional regulation, and immune system function. During sleep, the body repairs tissues, particularly those in the digestive system. It consolidates memories and learning, regulates hormones, and supports brain function. Without adequate sleep, these vital processes are disrupted, leading to a host of negative consequences. Discover the secrets of sleep and how quality rest can supercharge your health and energy levels. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website and enter code Wendy10 to get 10% off your purchases.
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Sugar Sense: Navigating Daily Input
03/27/2024
Sugar Sense: Navigating Daily Input
Is sugar addictive? Scientists studied what happens when we eat sugar and found that it activates dopamine, which is the same chemical activated when taking drugs such as cocaine. This has led to the idea that sugar is addictive, but while you may crave it, it's a bit of a stretch to say it is truly addictive. The key is to first find the extra sugars hiding in your diet. Then retrain your tastebuds, which I recommend takes 28 days. You will be amazed at how different your food tastes, and some of the "treats" you used to enjoy will taste overly sweet and artificial.
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Navigating Sweet Surprises in Your Diet
03/20/2024
Navigating Sweet Surprises in Your Diet
When you eat a chocolate bar or a dessert you know that you are going to be eating sugar. And for most of us, we enjoy the taste and it doesn't cause us a problem. However, sugar is hiding in many foods so many of us are consuming much higher levels than we realise. Green washing is the term we use when foods look healthy from the packaging but when you read the label you realise that they are not what they seem. You might be surprised to hear where sugar is hiding in your diet.
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Sweet Solutions: Weighing the Pros and Cons of Sweeteners
03/13/2024
Sweet Solutions: Weighing the Pros and Cons of Sweeteners
The idea behind sweeteners was good but it's clearly not working, so what went wrong? Are our bodies meant to be digesting chemicals that taste sweet but have no nutrients or calories? What can we include in our diet that are naturally sweet instead? These are the topics discussed in this weeks podcast, part 2 of our 4 part series about sugar.
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Sugar Savvy: Unraveling its Effects on our Bodies and Health
03/06/2024
Sugar Savvy: Unraveling its Effects on our Bodies and Health
Our body quickly breaks down sugar in our diet into glucose, however, it also breaks down other food sources into glucose such as simple carbohydrates, vegetables and fruits and even protein. Glucose is our body's primary source of energy, and insulin is the hormone that helps is utilise glucose. If everything works fine, any excess glucose is stored in our muscles and liver. However, if we have too much glucose, we will store it as fat. And if we produce too much insulin we can become insulin insensitive. Both have a negative impact on our health and wellbeing
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186 What lifestyle and supplements support a healthy immune system?
02/28/2024
186 What lifestyle and supplements support a healthy immune system?
Ideally, we want to be eating a wide and varied diet that will provide our body with the necessary nutrients. However, if you or someone in your family doesn't eat a varied diet, they may need additional support. Additionally, it can be helpful to increase certain foods or supplements to help the body deal with the virus. The health of our immune system is affected by various lifestyle factors such as our gut health, stress levels, and sleep patterns. In this week's podcast, I will provide easy-to-follow guidelines to help you achieve balance in these areas. Read the full blog post . A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website.
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185 What foods and nutrients support our immune system?
02/21/2024
185 What foods and nutrients support our immune system?
The ideal response of our immune system to foreign threats lies in having a balanced reaction. An excess of reaction may lead to autoimmune conditions, while insufficient reaction may result in sickness. Our focus when it comes to food should be on the nutrients and ingredients that aid in developing a robust immune system, and those that facilitate the elimination of waste and the repair of any damage. When we eat real, whole, and seasonal foods, it is easy to consume a diet that is rich in the ingredients we need to support our overall health. The key is to give the body what it needs to support itself. In this week's podcast, I will be discussing essential foods and nutrients that are crucial for maintaining a strong immune system. Additionally, I will be providing an example of a day's worth of meals that support immunity. To read the full blog post . A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website.
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184 What are autoimmune conditions
02/14/2024
184 What are autoimmune conditions
The immune system functions properly by identifying and addressing pathogens, viruses, and other undesirable cells and organisms in a efficient and appropriate manner. In autoimmune conditions, this mechanism goes haywire, and the immune cells mistakenly target the body's own cells as if they were invaders. This self-attack is what we call an autoimmune response, and the resulting conditions are known as autoimmune diseases. To read the full blog post A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website.
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183 How your immune system works
02/07/2024
183 How your immune system works
Our immune system is the most complex system in the body. It is like our army that is constantly monitoring and making decisions about whether substances are safe or not. This week I discuss the first line immune system, our border defences. They include physical and chemical barriers, such as the skin and mucous membranes. And our second line defence the adaptive immune system. They include lymph nodes, spleen, and other lymphoid organs that are strategically positioned hubs where immune cells congregate To read the full blog post A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their website.
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Healthy Fats are the final part of a healthy diet
01/31/2024
Healthy Fats are the final part of a healthy diet
Healthy fats are the fifth element of our healthy diet. We make many hormones including our sex hormones from fats, they are key in our brain health and help to reduce inflammation. So they deserve the final spot in our healthy diet. They are high in calories at 9 calories per gram (compared to 4 calories from protein and carbohydrates) so they should be consumed in moderation and focus on unsaturated fats which are the healthiest ones. To read the full on the five elements of a healthy diet. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their
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Fibre the forgotten essential for a healthy diet
01/24/2024
Fibre the forgotten essential for a healthy diet
I think that fibre is a forgotten nutrient. Fibre is an essential nutrient that is vital to the health of our gut. And anyone who is interested in their health knows that a healthy gut is vital. We should think about fibre as a protective barrier for our digestive system. Foods, drinks and medication that we ingest are inflammatory to our digestive lining, and if this inflammation becomes chronic it can lead to digestive conditions such as IBS, leaky gut, bloating and discomfort. When we eat foods high in fibre the fibre acts as a little protective barrier for our digestive lining and therefore protects it from damage. Fibre is also the food of our good gut microbes, so eating fibre rich foods supports our microbial balance. To read the full about the five elements of a healthy diet. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their
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Why are colourful fruits and vegetables healthy
01/17/2024
Why are colourful fruits and vegetables healthy
Forget 5 a day, that is for amateurs, you should be aiming for at least eight portions of vegetables/salad and two to three portions of fruit every day. Eating as many different colours at each meal is key to getting all the phytonutrients your body needs. There are over 100,000 of these amazing plant compounds and we are still learning about their benefits to our health and wellbeing. But we do know that each different colour, and even each different plant, has a unique combination of these phytochemicals that work synergistically to support our overall health. For the full on the five elements of a healthy diet. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their
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Protein, the second element of a healthy diet
01/10/2024
Protein, the second element of a healthy diet
In the second of our 5 part series - what makes a healthy diet - it's protein. Every single cell in our body needs protein; muscles, skin, and bones all need protein. It is our essential building block, and everything starts with protein, so it is important that we get a good helping with every meal. It also helps coordinate our signalling pathways - it's key in sending messages around the body. And last, but no means least, it helps with hunger and satiety. To read the full month blog post A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of super supplements visit their
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Fluid - Element 1 of a healthy diet
01/03/2024
Fluid - Element 1 of a healthy diet
What makes a healthy diet? I believe it's just 5 simple ingredients. If eat these every day then you will feed your body with all it needs to boost your health, your energy and your wellbeing. And I will be explaining what they are and why you need them over the next 5 podcast episodes. The first element is fluid, or water. Our bodies are mostly water. Our total body composition is around 70% water, but more importantly that our brains are nearly 90% water. So staying hydrated is vital or our brains will simply start to shrink. Drinking fluid regularly throughout the day, as well as eating foods that contain fluid should keep us adequately hydrated but it is surprising how many of us are not getting enough. Find out more
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177 The End of Season 1
01/25/2023
177 The End of Season 1
I will be taking a short break from the podcast, but I share some of the things that I have learned from the 3 1/2 years I've been recording. Keep it simple The episodes that get the most feedback, and have the most impact are the simple ones. Where we go back to basics. Listen to your body It talks to you, and the key to improving your long term health is to listen to your body. You can only do you Don't try to be like others. Don't try diets that work for others. Do what feels right for you. Did you enjoy season 1 of the podcast? Let me know My links For the full episode notes please go to: hillstart.me.uk/177 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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176 Crystal Armour with Annie Heath
01/18/2023
176 Crystal Armour with Annie Heath
Annie creates beautiful crystal armour that can support your at any part of your journey through life. This week we talk all about how crystals work together and some key ones that will support your perimenopause journey. About Annie Working with crystals Annie creates energy vessel cosmic armour jewellery pieces and personalised crystal sets to aid her clients needs. Teaching them how to harness their crystals and bring that magic into their every day lives. How do you create a collection such as the menopause? When creating any piece of jewellery, it's important to find out what the client wants from it. So, in the case of the menopause jewellery, we thought about the main symptoms and then looked at stones that could support this part of life. Some stones are for protection, and they are signified as an amulet, and then there are talisman stones which are for boosting. As a crystal healer, Annie will spend time making sure that the balance is correct. She does this by meditating and listening to which crystals pop up and of course through research. The stones are adaptable and so it's important to get a clear understanding of how they can work with each person. Key crystals for perimenopause: Thinking specifically about perimenopause Annie suggests these three crystals MOONSTONE - for all female hormones. It has lunar energy and it is good to keep by you when you sleep MALACHITE - a more mature stone and also the midwife stone. This is often used to balance hormones. AMETHYST - travellers stone to support your in your journey through perimenopause, also very calming for anxiety which is another key symptom in perimenopause. Some key do's and don'ts with crystals Always clean your stones when you receive them. They will have picked up energy, negative or positive, during their journey to you. Annie suggests the simplest way is to lay them on a bed of salt, and then just throw the salt away. Then to recharge them every month in the same way. Cleanse your stones every month. Moon bathing is often suggested for stones but it is much more complicated than just putting them out at night, as the different stages of the moon have different effects on the energy. So simple salt cleansing is still the best way to cleanse your stones. Don't add them to water, some contain minerals that leach. If you want to charge your water you need to put them into a separate container, or use them outside the water. Use them with intent. Think of crystals as your armour, and you can positively charge them and use them with intent. Spend time with your crystals and they will support and help you. Quick fire! Favourite meal - spaghetti Bolognese Last drink you had - water What have you got for tea? Probably stir-fry Annie's links Annie has offered listeners 10% off the menopause collection - just enter code FAB10 at checkout My links Has this episode inspired you to buy a crystal? Which one called to you? Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. I have a fabulous free community on Facebook I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. This is an fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, and may aim is that you feel empowered to continue with the changes forever. Find out more For the full episode notes please go to: hillstart.me.uk/176 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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175 Alignment and Weight Loss with Lori Alioso
01/11/2023
175 Alignment and Weight Loss with Lori Alioso
Lori believes that we hold onto weight as protection. The first steps in creating alignment in our bodies is to support healing, eliminate negative self talk and support finding our true authentic self. About Lori I am a spiritual health coach and registered nurse, and I have studied nutrition and alternative medicine. I help women lose weight and live a life with purpose and passion. I quit my job as a registered nurse because I was not allowed to use alternative methods. I had guidelines to follow I didn't agree with, like selling diet shakes and drugs for example. How did you become a health coach? Lori was interested in health and had an understanding of nutrition before training to be a nurse. She believed that this would allow her to support patients to the best of her abilities. Whilst she achieved great results she was both disappointed and shocked to be told by her bosses that she had to follow very tight protocols that including promoting supplements and diet shakes. Soon after Lori left to pursue a career in nutrition proper and feels she can now fully support clients in the way she was meant to. What would you do to improve the knowledge of doctors and nurses? The medical profession get little or no training in food and nutrition. And in Lori's case this was all funded by big organisations and was not very balanced. She would like to see a shake up of the training to include elements of nutrition and emotional support, so that they are looking for the route cause of the problem, not just treating the symptoms. When working with Lori her focus is on mindset. She believes that our body is holding onto weight for a reason, it's a shield and protection. After reading book Perfect Health she realised that the mind and the body is connected and you can't work on one without the other. And this is the key to alignment The final part of the journey to weight loss is the nutrition element. So although she is a weight loss coach it is so much more than just nutrition and food. Feeling the energy and vibrancy of food One of the key parts of Lori's work is encouraging client to create their own meal plans and understanding what food is fuelling our body. Her emphasis is on plant based whole foods, but she asks us all to walk round our local shops and start to feel the vibrancy of food. If we pick up food and really connect with how it makes us feel, what it smells like and the external weight of the food. Then we will start to really understand how food makes us feel and how it fuels us both emotionally and physically. This is how we create alignment and weight loss is a happy accident. Quick fire! Favourite food - Italian food, particularly pizza and pasta Favourite city - Luxembourg (her home city) What have you got for tea? Probably stir fry Lori's links Use code ALIGNED to get 11% off any of her products/services My links Do you feel that your life is in alignment? I'd love to hear if this podcast has helped you. Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. I have a fabulous free community on Facebook I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. Several times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called they can help with many different issues and have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun. If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. For the full episode notes please go to: hillstart.me.uk/175 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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174 Why You Don't Need to Create a 'New You' This Year
01/04/2023
174 Why You Don't Need to Create a 'New You' This Year
New Year, New You? What if the old you is enough and instead of trying to re-invent yourself every year take time to really understand what it is you want for your health this year. Are you setting yourself up for failure We all do it, we make these broad promises and changes and imagine that it is going to change our lives. However, buying new trainers is never going to make you a runner, ordering tonnes of kale is never going to make you a chef. Not unless you really enjoy it and want it. If you don't love going to the gym you won't suddenly want to start going because you have new gear, but if you have been practising yoga every day at home and want more support then maybe joining a yoga studio would be perfect. What is it that you can realistically change? What is it in your life that you LOVE, that you are not giving time to? This is the thing that is going to bring you joy and improve your health. Not starting the new mad diet or joining the gym. If you love cooking then find some new recipes that you love to cook, it's a much better starting place than cutting out all of the food that you enjoy eating and feeling miserable as a result. Stop following others The fear is in the New Year is that people want to create a new version of themselves, they look on social media at people that they aspire to be and then think that if they change everything about themselves, they will suddenly look/feel like them. Be honest, it just isn't true. 5 Day Hormone Balancing Program Taking small steps that give you the energy and enthusiasm to make bigger changes is key. I will be running a 5 day hormone reset to help you just get back to basics and give yourself the room and energy to really understand what it is you want to achieve next year. It starts on Monday 9th January and all you have to do is join my on facebook, it's totally free! Are you ready to be happy with yourself? My links Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. On Facebook there is my which is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. Plus we have many challenges and mini courses to help you stay on track with your health goals. My sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the Five Elements of Health - containing resources and guides to help support you in your health journey. Six group coaching calls a year, plus access to other many other member benefits such as discounts from group programs, and clinic days. A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called it can help you really transfor your health and wellbeing in just 28 days. We have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun. If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more . For the full episode notes please go to: hillstart.me.uk/174 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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173 Quitting sugar and unleashing your potential with Jenn Edden
12/28/2022
173 Quitting sugar and unleashing your potential with Jenn Edden
About Jenn Jenn is a graduate of the Institute for Integrative Nutrition in NYC and is certified by the American Association of Drugless Practitioners. Growing up with depression and anxiety, Jenn has seen the effects firsthand of what sugar can do to your physical and mental well-being. After healing herself of gastritis in her mid 20’s and learning how to manage her own addiction, Jenn built a woman run company that teaches other busy female professionals how to kick and manage their sugar addiction without being on a diet or denying themselves of things they love. Jenn’s zone of genius is simplifying the complex and clarifying all the dietary confusion out there while teaching women how to live a life they love waking up to! She is also the founder of Unleash Your Inner Boss, a certified coach program for women who saw such amazing results after learning the Sugar Freedom Method that they too want to teach the Method. Share your journey with sugar and health. Jenn firmly believes that sugar is addictive, and we need to break the addiction in order to stop the cycle of addiction you need to understand what is driving it. Throughout the day we are being chased by something we are not addressing, and at night when we stop, it hits us and we turn to sugar to mediate the feelings. Working with sensitive women Jenn uses her power to simplify, and helps them find out what it is they are running from and therefore help them heal and remove the need for the sugar crutch. Why is sugar bad for us? Jenn worked through her own health issues and found that sugar was the main driver. It causes inflammation, destroys our gut microbiome and is the driver for the mid life weight gain that many of us suffer from. She is quick to point out that it isn't a case of never having sugar, but about being aware of why you are reaching for sugar. Once you know why, then you can decide if you really want it, and then, most importantly, enjoy it if you choose to eat (or drink) it. What do you mean by name your strengths, how does this help? In I talk about swapping the jobs you hate with someone for whom it brings them joy and, in Woman Unleashed, Jenn also encourages you to understand and play to your strengths. This can be a difficult task for some, but we all do have strengths and she shares small tasks to help you connect with your inner self and realise what your true strengths are. Give us two simple tips for quitting sugar. Jenn works with busy professional women and she understands that we need short actionable steps to help us unleash our potential: Eat when you are hungry - make sure you have foods readily available to you so that when you are hungry, even if you are busy, you are able to eat - listen to the podcast for some of Jenn's ideas for healthy meals on the go. 1 Day Experiment - everyone can quit sugar, alcohol, caffeine....whatever it is that you are trying to stop....for just one day. So make it a one day experiment that you keep repeating until it becomes a new habit. This epitomises Jenn's no nonsense but simple approach to life. Her strength is to be able to simplify - in a world where there is so much noise and confusion this is a strength we all can benefit from. Jenns links Exclusive to podcast listeners your link to get a complimentary copy of Jenn's book: Woman Unleashed & learn to kick cravings in under 7 days My links Can you manage a 1 day experiment? Let me know how you get on. For the full episode notes please go to: hillstart.me.uk/173 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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172 How to Beat the Christmas Bloat
12/21/2022
172 How to Beat the Christmas Bloat
Do you feel sluggish and slow over the holiday period? Whilst food is an integral part of the holiday season, and I don't want you to exclude all those wonderful ingredients. It can also contribute to a sluggish and uncomfortable feeling. If you want to be full of energy and vitality then you need to consider what it is that you are fuelling your body with. If it's sugar and alcohol and not many vegetables then this might be why you are not feeling your best. Your digestive system is overloaded Too much rich food can lead to indigestion, it isn't really rocket science, and yet we insist on eating foods at Christmas that are probably very different to our regular diet. And in much higher quantities. According to a study we consume an average of 5,373 calories on Christmas day. Not only the large quantity but the constantly eating, means that are digestive systems are overloaded. And unfortunately for many it isn't just the one day, it can be a whole week. Listen to podcast episode 171 where I talk about giving our digestive system a rest. Allowing the food to be fully digested. So snacking constantly on chocolates and nuts are not helping Go for a walk A gentle walk after eating promotes healthy digestion. Part of the digestive process it to also eliminate waste products and a walk always helps with this. Getting out in nature also helps activate serotonin and this not only improves mood, serotonin promotes a healthy bowel function. And you will be burning off some of the extra calories consumed. Are you going to be kinder to your gut this Christmas? My links Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. On Facebook the is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. My sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs. A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called it can help with many differing issues and we have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun. If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, For the full episode notes please go to: hillstart.me.uk/172 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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171 Pelvic Floor Health with Sarah Gaddie
12/14/2022
171 Pelvic Floor Health with Sarah Gaddie
About Sarah I’ve been a Pilates instructor for almost 20 years and taught fitness forever yet after having three children I was suffering from bladder leakage. I trained as a pelvic floor coach five years ago so I could help myself and millions of other women who put up with pelvic floor problems! I’ve also trained as a menopause coach so now run pelvic floor programmes, pelvic floor in menopause workshops and coach women in fitness to do regular exercise to lift their energy levels, strengthen their bones and improve their confidence, whilst supporting the pelvic floor! Can everyone improve their pelvic floor health? Yes! Whilst many women suffer in silence you can take positive action and improve the health of your pelvic floor. Many women have suffered for years with leakage and think that it is just something that they have to put up with, however this is not the case. And it's never too late to start, Sarah was in her mid 40's before she started to work on her own pelvic floor muscles. How do we learn to work the muscles better? As a pilates instructor sarah was shocked when she realised that she didn't have any specific training around the pelvic floor muscles. The pelvic floor has 46 connected muscles. Sarah teaches women to understand how to connect with these muscles to understand better how to improve their pelvic floor health. It's not just a case of tightening the muscles, women have spent years 'holding in' which can be as detrimental to your overall pelvic floor health as being undertoned. Where can we start? Breathe! When you breathe properly, and deeply you can feel the pelvic muscles start to connect and then relax. This is the first place that Sarah starts with all her clients. Quick fire! Favourite City memorable meal Favourite Tea What have you got for tea? What have you got for tea? Sarah's links Sarah has kindly offered listeners £5 off her pelvic floor in menopause workshop which is £30. Just send her a message and she'll send you a link with a £5 discount code. My links What do you think of this episode? Let me know! Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. I have a fabulous free community on Facebook I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. Several times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called they can help with many different issues and have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun. If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. This is an fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, and may aim is that you feel empowered to continue with the changes forever. Find out more . For the full episode notes please go to: hillstart.me.uk/171 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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170 How Often Should You be Eating In a Day?
12/07/2022
170 How Often Should You be Eating In a Day?
Do you eat twice a day, three times a day, or maybe you snack a lot and eat 6 or more times a day? This week I explain why how often you eat is just as important as what you eat. Why do we need three meals a day? There is a saying about three square meals a day, comes from sailors who used to eat their meals from square plates. However, they definitely didn't eat three times a day and more likely had one or two meals per day. Three meals a day seems to fit with modern times, we eat before work, at a break in the middle of the day, and then again once we return home. However, we don't have to eat three meals a day what is more important is the space between our meals. How many times are you eating in a day? When I discuss meal plans with clients, I will often encourage them to eat three meals a day. However, it isn't the number that's important, it's the time between meals that is. And a meal is any kind of food that you eat. Typically, people are eating several times a day, even if they skip breakfast. As a biscuit, a piece of fruit, or even a milky coffee is food. And I find that by encouraging clients to start with a good breakfast and have a filling lunch, it is easier for them to skip the snacks in between, thus actually reducing the times they eat although it might be increasing the quantity. Ideally, I recommend that you have at least 3 hours between each meal, and stopping eating 2-3 hours before bed. So if you are up early and eating breakfast you could eat up to four times a day, however it's also totally fine to eat just twice a day. That's the beauty of nutrition - it's adaptable to suit you. The key is to not eat too often, and then to make sure you get a health balanced diet. Listen to for more on this. Are you constantly eating? Share with me how you are going to change that habit. My links Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing. On Facebook the is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. My sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs. A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called it can help with many differing issues and we have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun. If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step. For the full episode notes please go to: hillstart.me.uk/170 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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169 Lets Talk About Sex... and Why Your Intimate Health Matters with Sam Evans
11/30/2022
169 Lets Talk About Sex... and Why Your Intimate Health Matters with Sam Evans
About Sam "I'm the co-founder of online sex toy retailer Jo Divine with my husband Paul. We only sell skin safe products and irritant free lubricants and vaginal moisturisers. As a former nurse, I am the sexual health and pleasure expert. I have written 100's of practical sexual health and pleasure articles for our blog and in the press. I also featured on the radio, and in Sex, Myths and the menopause with Davina McCall and How To Have A Better Orgasm on Channel 5. We also work with many healthcare professionals to help their patients to regain their sexual function and reclaim their sex life. Whoever you are, whatever your age, gender, sexual orientation, disability or health issue, we believe sex is meant to be noisy, messy, embarrassing, consensual, pleasurable and most of all, fun " Where is a good place for a new or timid customer to start? Sam loves talking to customers and would encourage everyone to phone her and have a conversation. Her knowledge as a nurse, her personal experiences and her product knowledge helps her have conversations with clients that ensures they are getting the products, and often the help, that they need. However not everyone is confident enough to pick up the phone, so the one product that we both believe could help everyone is intimate lubricant. Sam first started using the Yes lubricant and it transformed her experiences, and it is the brand that I use. (however they now have their own brand available which I am currently testing called Sutil) How has your personal experience affected the products you stock? Sam suffered from recurrent infections, UTI's, thrush and BV which eventually developed into vaginismus. This is when your vaginal muscles contract when penetration is attempted, leading to painful and difficult sexual intercourse. What Sam hadn't realised until she discovered natural lubricant brand , is that it was all down to the lubrication she and her partner was using. Sam comments that it was so sad that something they were using to try to ease her discomfort was actually the thing causing her symptoms. And the idea for Jo Divine was born. Quick fire! Favourite food - cheese, any kind. Or maybe breakfast with husband Pauls home made bread and their home made marmalade. Most Memorable meal - wedding meal, particularly the chocolate pudding What have you got for tea? today is a fasting day so probably soup Sam's links My links Exclusive to listeners discount 10% valid until the end of 2022 (valid on full price products) Did this episode encourage you to open up conversations with your partner or your friends? Or maybe you have a question you'd like to ask - please feel free to message either myself or Sam, we want everyone to enjoy sex more For the full episode notes please go to: hillstart.me.uk/169 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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168 Reduce Your Costs and Energy This Christmas
11/23/2022
168 Reduce Your Costs and Energy This Christmas
Save Energy Bills We are all concerned about energy bills right now so optimising your usage of the oven and hob is essential. You should never have to turn your oven on to cook just one thing, so if you can prepare and cook dishes in advance do so. And even better, cook double the portions. You have saved yourself time and energy. You often don't need to reheat your oven, in recipes we reheat so we can give you more exact timings, but most of the time at home I just pop something into the oven to start to cook straight away. And if you do preheat your oven make sure you are ready to put the food in as soon as it is heated, it can take less time than you think. If you have a slow cooker, or an airfryer, check to see what you can cook in them as they are much cheaper to heat than a full oven. Can you cook more than one vegetable in the water? This is something my grandma often did, and I do the same. I might boil carrots in the water and drain them with a spoon into a serving bowl, then use the same water to boil brocolli and then make gravy with it. This also helps keep the nutrients. How to save money food shopping. This is going to take Make a meal plan, work out how many days you will be eating at home, as many of us will eat out over the holiday period, and how many you are catering for for each meal. Then do a meal plan - when doing your meal plan make sure you optimise leftovers, don't be tempted to over cater, if you are having a big breakfast then one other meal in the day is more than enough. Then make your list. And if you can, order your shopping online, this way you will only get delivered what you need. Saving your personal energy levels not having to battle the shops, and your money as you won't be tempted to buy lots of things you need. This is why I want to spread the word - with my amazing , and this podcast! My links For the full episode notes please go to: hillstart.me.uk/168 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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167 Early Signs of Perimenopause
11/16/2022
167 Early Signs of Perimenopause
It might surprise you to hear that early signs of perimenopause can often be more mental and emotional than physical. I share some of my experiences this week, and encourage you to open up the conversation with friends and family. When can we expect to be in perimenopause? It might surprise you to know that I tend to advise clients and friends that if they are 40 or over and experiencing symptoms then assume they are in perimenopause. Perimenopause can last over ten years. This doesn't mean that you have to experience all of the symptoms all of the time for the full ten years. But our levels of hormones can start to fluctuate quite early, and if you start to feel symptoms then it's worth taking positive action so that they do not progress and worsen. What are the early signs of perimenopause For many women the early signs of perimenopause are not physical symptoms. We often assume that the menopause is all about hot flushes and irregular periods, but that is some of the latter signs. it's a busy time for many women and that is why we seem to miss the signs and assume it's because we are stressed, and if we could just get a bit more sleep and have some rest then we will feel better. However, if you are not sleeping and then feeling low all day, is that actually driving your stress rather than the other way around. For me I didn't realise that the two could be feeding each other until many years later. What are the early signs of perimenopause? Some of the things you should look for: difficulty in sleeping, this can be waking at the night worrying and overthinking sadness - just not feeling like yourself and not wanting to go out as much as you used to short tempered - or worse, uncontrollable anger low confidence - feeling that you are being criticised or questioned all the time This is why I want to spread the word - with my amazing , and this podcast! My links For the full episode notes please go to: hillstart.me.uk/167 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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166 The 4 Ingredients for a Healthy Diet
11/09/2022
166 The 4 Ingredients for a Healthy Diet
What is a healthy diet? We are all different and so a healthy diet means different things. For a coeliac gluten would not be included in a healthy diet. Yet we talk about a Mediterranean diet as being healthy and that often includes pasta. If you are a non-meat eater then a healthy diet for you would look very different from someone who eats meat. And how many portions of vegetables do I really need to eat every day? And what about other health conditions, how do they work in a healthy diet? It is far too wide a term to use. It really doesn't mean anything, and could mean anything. It's not helpful. What does food need to give us? Food needs to contain essential ingredients for health. Essential means that we cannot make it and so we need to consume it in our diet. We need essential vitamins, minerals, essential fats. Some of them we need to consume daily, and others we just need to make sure we top up regularly. And then there are lots of health promoting ingredients such as antioxidants, phytonutrients such as lycopene, resveratrol, or beta carotene which promote health and wellbeing and form part of a healthy diet. But unless you are a nutritionist, or you have a meal plan created specifically for you, how do you know that you are eating a healthy diet? My four simple rules for a healthy plate of food Protein - it is the first ingredient of our cells and we need to include it in every meal Colour - colourful fruits and vegetables so that we get all the wonderful phytonutrients daily Fibre - feeds our good gut bacteria, and helps our body eliminate toxins via healthy stools Healthy fats - to help us make hormones. Hormones are responsible to send messages around the body. My links For the full episode notes please go to: hillstart.me.uk/166 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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165 Prioritising your Health for a Happier Life
11/02/2022
165 Prioritising your Health for a Happier Life
What would happen if you couldn't do your job? Your job might be to cook the meals, you might be the breadwinner. You might be the one that makes sure the family has fun at the weekends. Whatever your job is within your family unit it's important, and if you weren't able to do it, for whatever reason, your family would suffer as a result. Get support You are not a machine, and you cannot do this all alone. So if the reason you are not taking care of yourself is because you don't have time, you need to find a way to make that time. Are you putting to high expectations on yourself? Are you able to delegate or get the rest of the family involved? Make a list of the jobs that you do, is there any way that you could get outside help? There are people that love to do the things you hate so ask around, if finances are tight could you do an exchange? Make a health plan Make a list of positive actions that you can take to improve your health right now, call it your 'healthy me' list and start to tick them off. Could you go to bed earlier so you are less tired? Could you stop eating junk food and make yourself a nice meal so that your digestion improves? If you love to walk then can you take the family to the countryside at the weekend? What do you have on your 'healthy me' list? Let me know! My links For the full episode notes please go to: hillstart.me.uk/165 To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes: https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239
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