Fab Female Nutrition

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.

This month marks 6 years of the Fab Female Nutrition podcast, and I’m kicking off a special series by sharing what I wish I’d known in my 20s and 30s (and even 40's) about hormones, energy, and how to actually feel good in your body. Back then, I was powering through life on a contraceptive implant, ignoring my cycle, dealing with bloating and fatigue, and assuming it was all just part of being a woman. But through training, testing, and years of working with clients, I’ve learned so much about how we can support our bodies - and how important it is to tune in, not shut down. In this episode, I’m sharing: • Why ignoring your cycle might be costing you energy and clarity • How your symptoms are messages - not annoyances • What I’d say to my 30-year-old self (and what I want you to hear too) • Gentle steps to start reconnecting with your health today My Fab Female Membership is just £69/year and includes 200+ recipes, meal plans, coaching, members-only clinics and more. It’s incredible value, and where I share all my knowledge to support you in your journey - join us at www.fabfemale.co.uk With thanks to our amazing sponsor Revive Active — nutritional support for women at every stage. Use code Wendy10 for 10% off a checkout www.reviveactive.com

Is brain fog in menopause just “part of getting older” - or something you should worry about? In this episode of Fab Female Nutrition (part 4 of our menopause symptoms series), I’m tackling one of the most unsettling midlife complaints: brain fog, memory lapses, and the fear it could be something more serious. You’ll discover: • Why brain fog is such a common menopause symptom, and why it usually lifts • How fluctuating oestrogen and progesterone affect memory and focus • Why panic makes brain fog worse, and the importance of self-compassion • Dr Dale Bredesen’s “leaky roof” theory, and how plugging multiple lifestyle gaps may reduce dementia risk • What we can learn from Michael Mosley’s Secrets of the Super Agers TV series about supporting lifelong brain health ✨ Resources mentioned in this episode: 📖 The End of Alzheimer’s by Dale Bredesen 📺 Michael Mosley: Secrets of the Super Agers – Episode 1 (Brain) 💬 Want more support like this? Join my free community here: 👉 Fab Female Nutrition Facebook Group 🙏 A huge thank you to my sponsor Revive Active — their Meno Active formula contains B vitamins, magnesium, and botanicals that support mental clarity, focus, and overall wellbeing during midlife. Use code Wendy10 for 10% off.

Frustrated by weight gain in menopause — especially around the middle? You’re not alone. It’s one of the most common questions my clients ask me, and I know how frustrating it can feel when your usual diet or exercise just doesn’t seem to work anymore. But here’s the good news: while these changes are common, they’re not inevitable. On this episode (part 3 of my 4-part menopause series), I share my expertise as a nutritional therapist to help you understand what’s really going on, and what you can do to support your body through this transition. And remember, your body isn’t working against you. She’s always trying to protect you, these changes are part of a clever hormonal shift, not a personal failing. With the right support, you can work with your body rather than fighting against it. You’ll learn: • Why your body may store fat around the middle - and how it’s actually trying to protect you • The role of oestrogen, insulin, and cortisol in menopausal weight changes • Why declining muscle mass makes a difference to metabolism, and how strength training can help • How regular, balanced meals create safety signals for your body and support hormone balance I’ll also share practical strategies you can start today to support your metabolism, protect your bones, and feel more in control of your weight during this transition. 🙏 Special thanks to our sponsor Revive Active  their Meno Active formula contains a blend of botanicals, B vitamins, magnesium, and more to support women through perimenopause and menopause. Use code Wendy10 at checkout for 10% off your purchase.

Fed up with waking up in a sweat or feeling like you’re overheating for no reason? In this episode, I dive into what is happeningand, when your internal thermostat malfunctions. I share some real-world strategies to help you restore balance and calm. We’ll cover: • What’s happening hormonally when hot flushes and night sweats kick in • The lifestyle “triggers” you might not have spotted yet • Practical tools and tips that can help You can also download my free Perimenopause Symptom Tracker from this blog post: A Guide to Perimenopause & Menopause Special thanks to our sponsor Revive Active — their Meno Active formula is packed with botanicals, B vitamins, magnesium, and more to support your energy, mood, and temperature regulation during midlife transitions. Use code Wendy10 at checkout for 10% off your purchase.

Think menopause is all about hot flushes and missed periods? Not quite. In this episode, I’m breaking down the real early signs of perimenopause, which are often the ones many women aren’t warned about. We’ll cover: Why anxiety, low mood, and poor sleep often show up first How fluctuating oestrogen and progesterone impact your brain and nervous system Why focusing on your health is vital at this transitional time Natural strategies to feel more like you again If you’ve been feeling “off” but your cycle’s still regular, this one’s for you. Download my free symptom tracker to help you understand if you are experiencing perimenopause:  Perimenopause Symptom Checker PDF A big thank you to our sponsor Revive Active, whose Meno Active formula includes magnesium, B vitamins, and targeted botanicals to support your body and mind during early hormone shifts.  

Wondering whether you actually need a protein powder? Or if it's all just a bit too gym bro for midlife women who simply want to feel energised and supported? In this episode of Fab Female Nutrition, I unpack everything you need to know about protein and protein powders: ✔️ Why protein matters more as we age – especially for metabolism, hormones and muscle health ✔️ How much you actually need (spoiler: probably more than you think) ✔️ How to get enough from food – and when a shake might be a good idea ✔️ What to look for in a clean, effective protein supplement ✔️ My honest take on when and why I use protein powders myself This isn’t about extremes – it’s about practical, balanced choices that actually work in real life. 🙏 Huge thanks to our podcast sponsor Revive Active – their Joint and Beauty formulas contain quality collagen protein alongside a smart blend of supportive nutrients. 💬 And if you’ve got questions or want to join the conversation, come join my free community: Fab Female Nutrition on Facebook

Multivitamins are one of the most popular supplements out there - but are they actually doing anything? Or are you just paying for expensive wee?  This week I’m diving into the real pros and cons of multivitamins - and whether they’re actually worth your time and money. We’ll cover: – What makes a good multivitamin (hint: they’re not all created equal) – Why your lifestyle, stress levels, and diet affect how well you absorb nutrients – When a multi might be genuinely helpful - and when it might not be needed – And the key nutrients midlife women often don’t get enough of from food alone 🎧 If you’ve ever stood in front of the supplement shelf confused (or overwhelmed by influencer hype), this one’s for you. 🙏 A big thank you to our sponsor Revive Active — their advanced formulas include absorbable nutrients in meaningful doses, including vitamin D3, K2, B vitamins, and more. It's one of the few multinutrient blends I truly rate and recommend!  

Think you’re getting enough vitamin D just because the sun’s out? You might want to think again.  This week we’re diving into the sunshine vitamin - what it does, why it’s vital for your health,  and how to know if you’re running low.  In this episode, I’ll explain: – Why vitamin D is crucial for calcium absorption and immune support – The seasonal drop in levels and why we make none in winter – How low levels can affect your mood, metabolism, and hormone balance – Why I always recommend combining vitamin D with vitamin K2 – How to top up safely with food, sunlight, and high-quality supplements Whether you’ve had a recent blood test and want to understand the results, or just want to feel more energised and resilient, this one’s worth a listen. 🙏 A huge thank you to our podcast sponsors, Revive Active, whose supplements include a well-absorbed, maintenance dose of vitamin D3 + K2 - one of the reasons their range is my go-to for foundational support in midlife and beyond.

Often feeling on edge? Struggling to switch off or stay asleep? You’re not alone, and magnesium might just be the missing piece. In this episode of Fab Female Nutrition, Wendy explores the powerful link between magnesium and stress, and why this often-overlooked mineral is so vital when life feels relentless. Discover: 💥 Why stress burns through magnesium faster 🧘‍♀️ How magnesium helps calm your nervous system and support better sleep 🍫 Why cravings (especially for chocolate!) might be your body asking for more 💊 Whether you should supplement — and which forms are best absorbed Wendy also shares practical, food-first tips for increasing your intake and explains when a supplement might be helpful. Huge thanks to our sponsor Revive Active for their brilliant Magnesium Complex — packed with bioavailable forms to support calm, clarity and energy. (use code Wendy10 at checkout to get 10% off) Come and join the conversation in Wendy’s free community: Fab Female Nutrition Facebook Group - for more support, expert tips and real talk about hormone health, energy and stress.  

Are collagen powders worth the hype, or is there a better way to support your skin, joints, and gut? In this episode, Wendy breaks down everything you need to know about collagen in mid-life and beyond. From the difference between marine and bovine collagen, to why bone broth is one of the most nutrient-dense (and delicious!) ways to get collagen into your diet, you’ll learn how to make practical choices that actually nourish your body. Wendy shares why marine collagen is best absorbed in supplement form, how bone broth provides a wealth of extra nutrients to support gut health, and why getting enough collagen can help you feel vibrant - inside and out. 💬 Join Wendy’s free Facebook community for more menopause and nutrition support: Fab Female Nutrition Facebook Group 🙏 Thank you to our podcast sponsors Revive Active — makers of: Revive Active Beauty Complex with 7g of marine collagen, designed to support skin health and radiance. Revive Active Joint Complex with 5g of collagen, ideal for supporting joint flexibility and resilience. Whether you’re sipping homemade broth or adding collagen to your daily supplement protocol,  this episode will help you make informed, confident choices for your midlife health journey.

If you’re taking omeprazole or another proton pump inhibitor (PPI) for heartburn, reflux or indigestion, this episode is a must-listen. While these acid-blocking medications can offer much needed relief, they also come with side effects that many people aren’t told about. Causing symptoms from bloating and poor digestion to nutrient deficiencies. In this episode, Wendy breaks down what PPIs do in the body, why stomach acid is not the enemy, and how long-term use can impact your overall gut health. Plus, she shares practical ways to support your digestion naturally, including dietary tips, lifestyle tweaks, and key nutrients to top up. What you’ll learn: What PPIs like omeprazole actually do — and why that matters The role of stomach acid in digestion and nutrient absorption How long-term PPI use can affect your gut microbiome Easy food and lifestyle tips to support better digestion Whether you’re currently taking PPIs, trying to avoid them, or just curious about how to support your digestive health in midlife, this is your down-to-earth guide to feeling better from the inside out. 💚 Brought to you with thanks to ReviveActive.com, a comprehensive all-in-one supplement range packed with magnesium and other nutrients to help you feel energised and resilient — especially if you’re feeling the stress or digestive discomfort that often comes with midlife.

In this episode of the Fab Female Nutrition Podcast, we’re talking all things Metformin – one of the most commonly prescribed medications for Type 2 diabetes and insulin resistance. Whether you’re taking it already, have been told your blood sugar is creeping up, or you’re just curious, this episode will help you feel more in control. We’ll cover: The surprising link between stress, sleep, and blood sugar Why B12 levels matter (and how Metformin affects them) What to eat for better energy, balance, and long-term blood sugar support How when you eat is just as important You’ll also hear practical tips for making blood sugar-friendly food choices without going and how your everyday lifestyle habits still matter – even when medication is involved. ✨ This episode is kindly sponsored by… Revive Active SLEEP Capsules! When you’re not sleeping well, you’re far more likely to crave sugar and carbs, and studies show that you eat more calories after nights when you have poor quality sleep. Prioritising sleep can make a big difference to blood sugar balance, energy and your overall health. Pop over to  www.reviveactive.com   and use code WHILL10 to get 10% off all their super supplement range      

Welcome to the first episode in my brand new June series on common medications — and we’re starting with one of the big ones: statins. In this empowering and realistic episode, I’m breaking down what statins do, why your GP often focuses on total cholesterol, and why that’s not the full story. We’ll talk about: The difference between LDL (“bad”) and HDL (“good”) cholesterol Why cholesterol naturally rises with age, especially around midlife Side effects to look out for, including fatigue and muscle pain What CoQ10 is and why statins may deplete it Food and lifestyle tweaks that really do help, with or without meds The role of plant sterols (and how some of my clients have used them to avoid medication) This isn’t about fear – it’s about understanding. If you’ve been prescribed statins, told your cholesterol is high, or you’re just trying to make sense of it all, this episode is for you. 💊 Sponsored by Revive Active – Includes CoQ10 Statins can lower your natural CoQ10, which is essential for energy. That’s why I love Revive Active – it includes CoQ10 and other nutrients that support your heart, mitochondria and general vitality. Get 10% off at reviveactive.com with the code WENDY10. ✨ Mentioned in this episode: My 28 Day Transformation Programme – starts 11th June ➤ hillstart.me.uk/transformation Follow me on Instagram: @hillstartnutrition 🎧 Subscribe to catch the full series on medications - next week we’re talking about Metformin and blood sugar. Don’t miss it!

In this final episode of the Momentum in May series, I’m diving into something that doesn’t always get the spotlight in health conversations: connection. Yes, nutrition, movement and sleep are essential… but so is being with other people. Whether it’s phoning a friend, joining a local group, or dancing the night away with people who make you smile – connection is as nourishing as a good meal. And in today’s busy, digital world, it’s easy to forget how much we really need it. In this episode, I explore: Why real human connection is vital for long-term wellbeing How disconnection can affect our nervous system, energy and mood Simple ways to create more connection in your life — starting this week How the world’s longest-living communities prioritise community and belonging My personal commitment to more phone calls, real chats and in-person moments 💛 I’m also sharing more about my 28 Day Transformation Programme, starting on 11th June — the perfect next step if you’re ready to feel more energised, balanced and reconnected to yourself and your health. Head to hillstart.me.uk/transformation or message me directly @hillstartnutrition. 🎧 Listen now and take your final small step this May — it might just be the most powerful one yet. ✨ A big thank you to our sponsor Revive Active – I’m currently loving their Magnesium Complex, a beautifully formulated blend that supports sleep, stress, muscle health and energy. Use my code WENDY10 at reviveactive.com for 10% off your order.

In this episode of Fab Female Nutrition, I’m sharing the powerful truth behind real transformation: it’s not about being perfect – it’s about taking action, one small step at a time. So often, we wait for the “right” time to start getting healthy – when life is quieter, when the kids are sorted, when we’ve got all the right gear or ingredients. But here’s the thing: small changes made consistently can lead to the biggest shifts in your energy, mood, and wellbeing. Whether it’s swapping one afternoon coffee for a calming herbal tea or adding some chia seeds to your jam on toast, these tweaks are simple, doable, and make a real impact. In this episode: Why waiting for the perfect time keeps us stuck How to start building healthier habits without overwhelm Examples of real changes I make with clients every day Your personal challenge to take one positive action today A reminder that progress isn’t about extremes – it’s about momentum 💛 Don’t forget – my 28 Day Transformation Programme starts on June 11th! If you’re ready to reset your energy, your routine, and your results, head to hillstart.me.uk/transformation or drop me a message @hillstartnutrition. Thanks to my podcast sponsor, Revive Active, for supporting this episode. I’m currently loving their Magnesium Complex – a brilliant blend that supports sleep, energy, stress, and muscle health. Use my code WENDY10 at reviveactive.com for 10% off. 🎧 Ready to stop waiting and start changing? Hit play – and let’s take that first small step together.

In this week’s episode of Fab Female Nutrition, I’m talking about something we all experience – stress – and why the goal isn’t to eliminate it, but to manage it better. Chronic, low-level stress has become the new normal, but it’s quietly wrecking our sleep, hormone balance, weight, and mental clarity. So what can we do about it? This episode is packed with practical tools to help you gently regulate your nervous system – from simple breathwork techniques (including my favourite finger-trace breathing), to creating daily micro-pauses, getting outside, and putting your phone to bed earlier. You’ll learn: Why stress is actually a normal and necessary part of being human The real reason so many of us are stuck in “fight or flight” How stress affects everything from weight to mood to hormones My go-to techniques for calming the chaos (no yoga retreat required!) How to start creating a calm moment in your day, every day Plus, I’ll be sharing more about my 28 Day Transformation Programme, which starts on 11th June – the perfect way to reset your body and rebuild your energy with real-life tools that work. And thank you to my sponsor Revive Active – their new Calm Complex is the perfect blend of magnesium, lemon balm, ashwagandha and saffron for anyone who needs a little nervous system support. Use code WENDY10 at reviveactive.com for 10% off. 🎧 Ready to feel calmer and more in control? Hit play and let’s get into it.