Fab Female Nutrition

Your kitchen might look clean and organised, but there are hidden exposures in everyday habits that can quietly add to your hormonal load. In this episode, I'm focusing on the toxins we don't usually think about — damaged non-stick pans, heating food in plastic, cling film, and everyday storage habits — and how heat can increase chemical transfer into food. One of the biggest culprits? Plastic containers. Many plastics contain compounds that can behave like oestrogen in the body. When they're scratched, discoloured or repeatedly heated, the risk of chemical leaching increases — especially into fatty or hot foods. Over time, that repeated low-dose exposure adds to the body's overall toxic burden. This isn't about panic or perfection. It's about reducing background stress so your liver and hormones can do their job properly. In this episode we cover: • Why heat + plastic increases chemical exposure • How endocrine disruptors can interfere with hormone balance • Why mid-life women are often more sensitive to background toxins • The problem with scratched non-stick pans • Simple, affordable swaps that make a genuine difference Your action step this week is simple: Go through your cupboards and remove any damaged, scratched or discoloured plastic containers. If you wouldn't want to eat off it, it's time to replace it. Small, steady changes like this can reduce toxic load and support energy, digestion and hormone balance in ways you might not expect. This is part of the February toxin series — next week we move into bathroom and personal care products, and what your skin absorbs every single day. Shout out to our podcast sponsors Revive Active who make clean, high grade supplements to support daily health.  

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.

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 Joint Complex 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 https://pubmed.ncbi.nlm.nih.gov/16503658/ • Thuma et al. (2021) Exercise intensity, cortisol and recovery https://pubmed.ncbi.nlm.nih.gov/33863840/ • AZ Performance Institute (2024) – Cortisol, training load and recovery https://azperformanceinstitute.com/research/

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 Revive Active 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 https://pubmed.ncbi.nlm.nih.gov/27385608/ • Ruiz-Núñez et al. (2016) Thyroid hormone metabolism and energy restriction https://pubmed.ncbi.nlm.nih.gov/26980849/ • PMC 9165850 (2022) Low-carbohydrate diets and thyroid function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9165850/

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 Revive Active 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 https://health.clevelandclinic.org/intermittent-fasting-for-women/ • Veri (2023) – Sex differences in metabolic responses to fasting https://www.veri.co/learn/intermittent-fasting-women • Froy & Miskin (2010) Effect of feeding time on circadian rhythms and metabolism https://pubmed.ncbi.nlm.nih.gov/19949530/

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 Revive Active 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 https://soeberginstitute.com/research/ • Tipton et al. (2017) Cold water immersion: kill or cure? https://pubmed.ncbi.nlm.nih.gov/28177775/ • Kajantie & Phillips (2006) Sex differences in stress responses https://pubmed.ncbi.nlm.nih.gov/16880499/ • The Guardian (2024) – Cold-water swimming and menopausal symptoms https://www.theguardian.com/lifeandstyle/2024/jan/10/cold-water-swimming-menopause-symptoms

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 Revive Active (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 https://hillstart.me.uk/208-emily-blake/ ✨ Episode 166 – The four ingredients of a healthy plate https://hillstart.me.uk/166/ ✨ Episode 136 – Understanding the gut–brain axis https://hillstart.me.uk/136/ 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. 💫

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 Revive Active who's flagship supplement Revive Active can help support you through the holiday season, with 26 active ingredients, simply mix with water and enjoy. Use code WENDY10 at checkout for 10% off your purchases.

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: Instagram Website A big thank you to Revive Active 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.

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  28 Day Transformation Programme This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance.  

If your digestion feels sluggish, bloated, or just "off," this episode is for you. This week, I'm diving into the Replace and Repair phases of gut healing - the second and third R's in my 4R's framework, which forms the foundation of my 28-Day Transformation Programme. I'll explain why stomach acid and digestive enzymes are vital for nutrient absorption and how low stomach acid is often mistaken for reflux. We'll talk about the power of bitter foods like rocket and apple cider vinegar to wake up digestion and how simple habits - like chewing well and slowing down - can make all the difference. I'll also share the foods and nutrients that help repair your gut lining: • Zinc from mussels, nuts, and seeds • Omega-3s from oily fish and walnuts • Vitamin A from liver, eggs, and colourful veg • L-glutamine from chicken, tofu, quinoa, and greens • And, of course, bone broth for its soothing, restorative amino acids Plus, you'll hear Kate's story - how she turned around years of reflux and bloating simply by focusing on mindful eating, digestive support, and nourishing meals. ✨ Fab Female Gem: It's not just what you eat, but how well your body can use it. Nourish your gut and it will repay you with energy, balance, and clarity. This episode is brought to you by Revive Active Magnesium Complex, supporting relaxation, repair, and recovery.

Healing your gut starts with one simple step: removing the things that get in the way. In this episode, I dive into the first stage of the 4R's of Gut Health - Remove. This phase is all about creating the right environment for healing by taking out irritants that inflame your gut and disrupt your hormones. I explain how eliminating common triggers like sugar, caffeine, alcohol, gluten, and ultra-processed foods can calm inflammation, balance your gut bacteria, and give your digestive system a much-needed break. You'll also learn why balancing your microbiome is more effective than trying to "wipe out" bad bacteria - because a thriving gut pushes out the rest naturally. I also share how stress and cortisol tie into this process, especially for midlife women. Chronic inflammation and high cortisol can throw your hormones out of balance, affecting everything from digestion to mood and energy. Understanding this link helps you make smarter choices that truly support your wellbeing. Plus, I share a real success story from a client who removed caffeine and processed snacks during the 28 DayTransformation Programme - and found her energy, focus, and digestion transformed in just a few weeks. ✨ Fab Female Gem: your body can't heal if it's constantly being poked - give it space to rest and it will do the work for you. Learn more about the self-paced 28-Day Transformation Programme: www.hillstart.me.uk/transformation This episode is brought to you by Revive Active, supporting energy, focus, and immune health while your body resets. Try Zest Active at www.reviveactive.com and use code WENDY10 for 10% off at chekcout

Your gut is at the heart of everything - from your energy and hormones to your mood, digestion, and immunity. In this new series, I'm diving into one of my favourite topics: gut health - and the 4R's framework that underpins my self-paced 28-Day Transformation Programme. In this first episode, I explain why gut health truly is the foundation of wellbeing, especially for midlife women, and how following a clear, structured reset can help you feel more like yourself again. You'll learn: • How the 4R's - Remove, Replace, Repair and Retain - can transform your digestion and energy • Why 70% of messages between the brain and gut travel from the gut to the brain • How symptoms like bloating, brain fog, and low mood often start with what's happening in your microbiome • Why giving your digestive system a short "holiday" can help it heal and reset I also share real success stories from women who've reduced joint pain, improved energy, and regained their sparkle after completing the programme - proof that healing your gut can transform so much more than your digestion. ✨ Fab Female Gem: your gut is the foundation of everything — support it, and the rest of your health will follow.   Learn more about the self-paced 28-Day Transformation Programme: www.hillstart.me.uk/transformation This episode is brought to you by Revive Active, supporting gut, brain, and immune health with clean, active nutrition. Try Revive Active's Zest Active with code WENDY10 for 10% off: reviveactive.com  

Sleep really is your body's superpower, yet it's often one of the first things to suffer when we hit perimenopause or menopause. I know this one personally. When my anxiety was high and my sleep was poor, everything felt harder, I was more emotional, more tired, and constantly running on empty. What I didn't realise at the time was how much poor sleep was affecting not just my energy, but my hormones, my appetite, and even my digestion. Here's the truth: if you don't sleep well, you can eat around 300–400 extra calories a day without even realising it. Your brain drives you to look for quick energy, and that usually means sugar and caffeine. In this episode, I'll share: • Why sleep is essential for hormone balance, energy, and emotional wellbeing • How your digestion and gut repair themselves overnight • The role of sleep in laying down memory and improving focus • Simple, practical ways to improve sleep quality in midlife - from evening routines to nutrition and calming habits Sleep isn't a luxury, it's your most powerful reset. Support your body with good sleep, and everything else feels easier. 👉 Resources & Links Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets Explore my 28-Day Transformation Programme Glucose monitor - find if your sleep is affected by what you eat - link This episode is brought to you by Revive Active's Sleep Complex — formulated with nutrients and botanicals to support relaxation and quality rest. Use code Wendy10 for 10% off at checout      

We can't avoid all toxins, but we can reduce our exposure to the ones that interfere with our hormones and overall wellbeing. During menopause, our bodies are already working hard to rebalance. Add in the extra load from plastics, cleaning products, skincare, and environmental chemicals, and it can tip things in the wrong direction. The good news? Small, consistent changes really do make a difference. In this episode, I'll share: • Where hormone-disrupting chemicals show up in everyday life (and how to spot them) • Simple swaps for home, body, and kitchen that reduce your exposure • How to support your body's natural detox pathways through food and lifestyle Fab Female Gem: focus on small swaps, not perfection, every little reduction lightens your body's load and helps your hormones find balance. Resources & Links: Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets Explore my 28-Day Transformation Programme: hillstart.me.uk/transformation Yuka App - scan products to find cleaner options - apple link Tropic - clean beauty products - my link   Sponsor: This episode is brought to you by Revive Active's MenoActive - formulated with nutrients and botanicals to support women through this stage of life.

When we think about health, we often focus on exercise, but in menopause, it's how you move your body every day that really counts. At this stage of life, long hours of high-intensity training can sometimes do more harm than good, raising stress hormones and leaving you feeling depleted. What your body needs is a balanced approach: daily movement to keep joints supple and energy flowing, combined with the right type of exercise to protect bone, heart, and muscle health. In this episode, I'll share: • Why daily movement is just as important as formal exercise in menopause • The types of activity that help balance hormones and reduce stress • How I shifted from punishing workouts to movement that feels nourishing and sustainable • Practical ways to build more movement into your everyday life, without needing hours in the gym ✨ Fab Female Gem: focus on adding small movements throughout your day, adding calming movement as well as cardio and weight bearing exercise - this is the gem for mid-life   Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets This episode is brought to you by Revive Active's MenoActive — formulated with nutrients and botanicals to support women during this stage of life. www.reviveactive.com  

Lets be real - stress isn't something we can avoid, but how we respond to it can make or break our menopause journey. When I hit perimenopause at 40, anxiety and overthinking became part of my daily life. I didn't recognise it at the time, but my nervous system was in overdrive. Once I learned how to manage my stress more effectively - through nutrition, lifestyle shifts, and self awareness,  everything started to feel lighter and more manageable. In this episode, I'll share: • How stress hormones like cortisol affect your weight, sleep, and mood in midlife • Why perimenopause makes your nervous system more sensitive to stress • Practical, realistic ways to bring calm back into your day, even when life is busy ✨ Fab Female Gem: you don't need to eliminate stress, instead focus on adding in small, calming practices that change how your body responds to it. 👉 Resources & Links • Download my free handout 5 Secrets to a Healthy Menopause:  • Explore my 28-Day Transformation Programme Sponsor: This episode is brought to you by Revive Active's MenoActive - formulated with nutrients and botanicals to support women through this stage of life.

This is the final episode in my special anniversary series - where I've been sharing what I've learned as a woman, a nutritionist, and the host of the Fab Female Nutrition podcast for the past 6 years. In this episode, I'm talking all about testing - and what I've discovered about my own health through tools like genetics, gut testing, and omega-3 analysis. Some of the results surprised me (yes, even as a nutritional therapist!) But they've helped me support myself more effectively, and better understand the women I work with. This episode is all about clarity, compassion, and cutting through the noise. Because understanding your body is powerful. I'll cover: • Why testing isn't a quick fix - but can offer game-changing insights • What I've learned about my stress response, histamine, detox and nutrient needs • How magnesium, omega-3, and B vitamins became key to feeling better • Why food first always wins - but personalisation helps it work 💛 Listener action: If you're ready to start uncovering what your body needs, my 28-Day Transformation Programme is the perfect place to begin. Start anytime at www.hillstart.me.uk/transformation – just £89 with 50 days' access. 🎙 Huge thanks to our sponsor Revive Active — I now take their Magnesium daily and love it for stress, sleep, and nervous system support.

In your 20s and 30s, movement is often about keeping going - more cardio, more effort, more pushing through. But in this episode, I'm sharing how everything changed when I slowed down, tuned in, and started listening to what my body actually needed. I'll tell you how qualifying as a yoga teacher at 51 reshaped my mindset, why mindful movement supports hormones and nervous system balance, and how walking, paddleboarding, and even open water swimming now bring me more joy (and better results) than punishing workouts ever did. Whether you're feeling stiff, burnt out or just disconnected, this episode is your permission slip to move in a way that feels good - and still gets results. 🎙 Huge thanks to our sponsor Revive Active - I love their Joint Complex for supporting joint comfort and mobility. With 5g of collagen, it's become one of my essentials. Remember to use codde Wendy10 to get 10% off at checkout.

In this episode, I'm reflecting on how my relationship with food has changed over the years - from piling up toast and pasta just to feel full, to learning how to fuel myself properly for energy, mood, and hormone health. You'll hear how my training in my 40s changed everything, how I approach food with joy (not guilt), and why eating well means you don't need to snack your way through the day. I'll also share how a simple test revealed my omega-3 levels were way too low - and what I did about it. 💛 My 28-Day Transformation Programme is now live! It's been refined after guiding over 100 women through the process, and it's available for just £89 until the end of the year. Fab Female Members get a discount! Learn more  Curious about your own omega-3 levels? The Omega Balance Test is now available: hillstart.me.uk/product/omega-balance-test 🎙 Thanks to our sponsor Revive Active – I now take their Omega-3 daily and wouldn't be without it.