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.