When you understand the four phases of your menstrual cycle, you can optimise your diet and lifestyle to work in harmony with your body. While each woman's experience is unique, we all navigate the same fundamental phases. By recognising how your hormones fluctuate and the impact they have, you can tap into a powerful and empowering way to live.

In this podcast, we explore the 'seasons' of your cycle. By aligning with each phase, you'll gain deeper insights into your body, helping you notice subtle changes and even recognise the early signs of perimenopause.

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.

https://reviveactive.com/

Use code Wendy10 to get 10% off your direct orders.

Lets put the fun back into cooking! Remember the best classes at school? The ones where you learned loads but had a laugh along the way? That's exactly what your kitchen can be—a place to not just prepare food but to create memories. We're flipping the script from "I have to cook" to "I get to cook!"

Whether you're cranking up the music, getting the family involved, or turning meal prep into a social event, we'll explore how to make your kitchen the heart of your home, and yes, the place where the best parties happen!

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.

https://reviveactive.com/

Use code Wendy10 to get 10% off your direct orders.

It's not about forcing yourself to eat boring food or whipping up yet another dull dish; it's about enjoying the process and creating meals made with love. From baking with the kids to experimenting with new flavours, this is your invitation to embrace the joy of cooking. So, let's make our kitchens a little brighter, our meals a little tastier, and our time spent there something to look forward to. Ready to fall back in love with cooking? Let's get started!

In the last few weeks we have discussed the importance of good digestive health and microbial balance, but what happens when things go wrong?

Today I will be explaining what some of the most common digestive disorders are, and their associated symptoms.

Plus, some practical tips to help improve your gut health and maintain a healthy balance.

Blog link

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.

In this episode, I talk to Jason Frishman about his love of food, and his joyful role in helping men to create stories and capture the adventure of life.

After a recent diagnosis of several ticks and two different forms of Lymes disease, Jason has found himself on an extremely restrictive diet. Rather than let that get him down, he has embraced it and created lots of new recipes that he, and his family, can enjoy.

Click HERE for the full shownotes

In this episode, I'd like to share my top tips on how to have a more environmentally friendly, and economical Christmas.

A bit of time with a pad and pen can make all the difference. Think about what meals you will actually be eating at home and how many people you are catering for, then make a list of what you are cooking and what you need to buy.

Also, there are lots of ways to reduce waste, by storing excess food and/or using it for leftovers.

Click HERE for the full shownotes

Would you like some tips on how to stop being busy, and start being productive in a way that creates space for what matters? That's what I talk about this week with Lisa Zawrotny.

As part of a decluttering process, Lisa helps create space and a path, so clients can see the way.

She wants to encourage everyone to stop being busy, and start being more productive. Helping you find ways that work for you, and allow you to live more and breathe easier.

Click HERE for the full shownotes

I often talk about processed foods, and how we need to reduce them in our diet. However, that doesn't mean that you have to cook everything from scratch every time you cook. I have lots of convenience foods in my house and this week I'll share what they are!

Processed foods are foods that have been passed through a machine or process, that changes them from their original form.

Convenience foods are a wide range of products that you can stock your cupboards and freezer with to make life easier on days when you are busy.

Click HERE for the full shownotes

We want our immune system to be working all the time efficiently. It should be responding appropriately to infections or viruses, and we often will not know anything about it. It is one of the most complex systems in the human body; a network of cells, tissues and organs that work together to defend us against foreign invaders.

In this week's episode, I explain the different parts and roles of the immune system, and ways that we can support it.

Click HERE for the shownotes

In this episode, I talk to Chrissie Vanyo who shares her story of cancer, survival and how it prompted her career change.

Chrissie suffered throughout her treatment, partly due to her determination that cancer was not the word that defined her, so she didn't allow her body the space and time to heal. Also, partly because she wasn't sure what to expect and so didn't speak up quickly enough, when she was uncomfortable or in pain.

Click HERE for the full shownotes

At this time of year, I start to talk to my clients (and friends and family and anyone else who will listen!) about vitamin D. Why? That's what I'm talking about on this week's podcast episode.

What does vitamin D do?

Vitamin D is considered to be a hormone, as it is converted into it's most active form in the liver and kidneys. 

What can you do?

Get tested, and if necessary, supplement with a good quality vitamin D3, preferably with K2. Get outdoors and expose your skin for just 20 minutes a day, to optimise your levels in summer months.

Click HERE for the full shownotes

According to the NHS, menopause is 'when a woman stops having periods and is no longer able to get pregnant.'

We use the term as an umbrella, and it encompasses perimenopause, menopause and post menopause. Perimenopause starts when our progesterone levels drop, and can often be earlier than we think in our early 40s.

Post menopause is when our periods have fully stopped, and most menopausal symptoms will ease.

In this bonus episode, I talk about menopause and perimenopause and why we all, male and female need to understand more about it.

Click HERE for the full shownotes

What is an eating disorder?

We may know about Anorexia or Bulimia, but there is a whole range of disordered eating that sit in the middle. Many of us have spent years, bouncing from one diet to another, and Marcelle supports clients who want to come away from the yo-yo and have a better relationship with food.

In this episode, I talk to Marcelle Rose about the complexities of eating disorders, and how she helps clients to overcome them forever.

Click HERE for the full shownotes

In this week's episode, I talk about one of my favourite topics; seasonal foods. I love my seasonal food episodes, and as we transition through autumn, I'm enjoying the changes in my diet and the food available.

There is a vast variety of fruits and vegetables that will still be available throughout the autumn season, such as spinach, rocket, root vegetables, blackberries and pears.

What are your favourite autumnal fruits and vegetables? Let me know!

Click HERE for the full shownotes

Your gut isn't just there to process and digest food it does a lot more besides.

Much of our immune system is located in the gut. 

And it also has a key role in many hormones including serotonin and oestrogen.

Listen to this weeks podcast to find out more.

In this episode, I talk about self-care. 

Caring for others is easy, but many of us forget to care for ourselves. That is, until it's too late, and we get sick.

I would encourage everyone to find something to do for themselves. It doesn't have to be yoga or meditation, which is what we might think about when we hear the words self-care.

What does self-care look like for you? Let me know!

Click HERE for the full shownotes

In this episode, I talk to Bobby Hedglin-Taylor "The multi hyphenated artist". Trapeze artist-actor-dancer-singer- acrobat - impressionist-author- officiant- aerial sequence choreographer- stand up comic - mixologist - teacher - coach.

Bobby talks about his childhood, and life growing up in Ravioli Mountain.

Click HERE for the full shownotes

Tip - they are not a winter coat! This week, I explain what PUFA's are (polyunsaturated fats) and why you need them in your diet.

All fats are high in calories and so should be consumed in moderation. However, the health benefits cannot be denied, so add good quality fats to your diet daily.

Click HERE for the full shownotes

In this episode, I explain what you should be looking for when reading a food label. They are on all packaged food, but do you know how to read them and what you should be looking for?

There are 4 main things to look at:

• Ingredients
• Macros
• Traffic lights
• Use by and best before dates

Click HERE for the full shownotes

In this episode I explain what inflammation is, why I talk about it so much as a nutritional therapist, and ways to reduce it naturally.

Inflammation is our body's natural way to fight infection. We elicit an inflammatory response to help fight off viruses, they don't like heat, and basically it's our body heating up. It should be a short term response to attack.

Click HERE for the full shownotes

In this episode, I talk to Nicky Chilvers who has recently created a subscription cooking box for children; specifically aimed and coeliacs, but suitable to be enjoyed by all!

Nicky says, "I'm a self-taught cook, and one of the things I think is important to share with anyone trying to create gluten-free cakes and treats is that it can be difficult. Things don't always go to plan. But I'm honest about that, and I share the tips and techniques so that others don't have to make the mistakes I did."

Click HERE to read the full shownotes

You very kindly helped me out with some questions, in case no-one joined me on my 100th episode, which I recorded live.

Luckily, I wasn't left talking to myself, so I thought I'd answer your questions in this episode.

I'm always looking for great guests for the podcast. People who have a passion for food, or a great story to tell. Do you know anyone that would make a good guest?

Click HERE to read the full shownotes

For my 100th podcast episode I invited a few friends to join me for a live episode.

I was worried that I would be left chatting to myself but I was delighted to be joined by

Lina, who has been listening to the podcast since I started and as a result became part of my Ditch the Diet membership

Lucy who I would now class as a friend, who also found me through the podcast.

And Dani who has been a friend for many years, and founder of GLAS life, and was a guest on episode 54.

We talk about lockdown and how it has impacted our health and wellbeing, the Ditch the Diet membership, what they want from future podcast episodes. And what our podcast recommendations are.

Click HERE for the full shownotes

Digestion is everything that happens from your mouth to your anus. The food and liquids, you consume, go through a complex series of tubes and pipes until they come out the other end. Everything that happens in between is your digestive system.

This week, I want to talk about digestion. Do you suffer with poor digestion or IBS? Have you considered whether how you are feeling is affecting it?

Click HERE for the full shownotes.

This week, I want to give you a sneak peek into my kitchen and tell you about ten things that I always have, that help me create quick and easy meals.

No-one is perfect, but where possible it is most definitely best to plan. I created and use this planner myself, it really helps me to stay on track!

Click HERE for the full shownotes

Trust your gut?

Your brain and gut are connected by the vagus nerve, and 70% of the signals go FROM the gut to the brain.

They control mood, appetite, sleep and much 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.

I love the episodes where I just get to talk about amazing food. This week it's summer food in the UK, particularly July and August. What tastes great, and what will I be cooking?

There is a huge list of fruit and vegetables that are great in summer, as well as tasty meat and fish. 

What is your summer food star? I'd love to hear from you! 

Click HERE for the full shownotes

In this episode I talk to Deb Crowe, the host of 'imperfect', the heart-centred leadership podcast. We explore how the ways in which we are all leaders, and ways we can all be more heart-centred.

It doesn't matter who you are, if you don't care for yourself, then you won't make a great leader. You could have the perfect diet and exercise regime, but if you are not taking time to nurture yourself it won't have the benefit it should.

Click HERE for the full shownotes

Perfection is an imperfect thing, it's impossible to achieve. By realising that, you give yourself permission to be a human.

I'm definitely a 'good enough' person, and that applies to my diet as well as other aspects of my life. By being more chilled out and relaxed, I've found that I have less bloating and have actually lost weight.

Click HERE to read the full shownotes

In this episode, I talk to Desiree Lotz, who has been helping people to look after their bodies for over 40 years.

Despite having her own supplement, Desiree is a firm believer in eating good quality food as a first point of call. She grew up eating what she describes as real food and worries about the ultra processed diet many of us are now eating. Desiree calls this poison, not food!

Click HERE for the full shownotes

In this episode, I talk about how I feel about old age. Is it just that I am approaching 50, or my training in nutrition? My attitude has changed over the years, and I now think about what I can do to help me (and my family) be healthier in old age.

Health in long life is a lot about attitude and connection, as well as the food you eat and the environment you bathe your body in.

Click HERE to read the full shownotes.

In this episode, I talk to Ana Vucetic about how to heal from constant restrictions, binge-eating, and emotional eating.

When our body is stressed it releases cortisol, this is our fight or flight hormone. Our bodies start to crave energy rich foods high in calories; high in fat and sugar, so that we can get energy quickly. They provide the energy to deal with the stress, and gives us a dopamine high which makes us feel better.

Click HERE to read the full shownotes.

This week's episode is all about intuitive eating and how it can benefit you. Being organised is key and can really help to save time plus it prevents waste as you only buy what you need!

Is intuitive eating something you would like to try? Did you think it was all about eating cake all the time? I'd love to know if this episode has changed your mind.

Click HERE to read the full shownotes and see my top tips to becoming more intuitive!

In this episode I talk to Naomi Duncan from Chefs in Schools, about the positive steps we can make to improve the quality of school food, and their ambitions for the future.

Obesity is a growing problem. However, it's not as simple as people eating too much, it's often eating the wrong foods. If we can educate children at school about food, they will take those skills with them as an adult.

Click HERE to read the full shownotes

Our bodies have several ways to remove toxins. In this week's episode I explore how our bodies detoxify, removing toxins and giving itself the support that it needs.

There are times when a person may need additional help in detoxifying, but this should be done with expert supervision and the backing of scientific researched supplements.

Click HERE to read the full shownotes

In this episode, I talk to Francesca Eldridge about OCD, how nutrition can help in the road to recovery and her new book.

OCD (Obsessive Compulsive Disorder) is a mental health condition that can take different forms in different people. Characterised by extreme anxiety, with intrusive and distressing thoughts, typically sufferers have to act in a specific way in order to neutralise the anxiety.

Click HERE to read the shownotes.

Click HERE to buy Francesca's book.

Your digestive system is effectively a tube that runs from your mouth to your anus. 

We begin to digest food in the mouth, which is why it is so important to chew your food. The food then travels down our oesophagus and into the stomach.

From here it heads into your small intestines, before continuing into the large intestine then into the colon and then excreted.

From mouth to pan!

The total process takes about 72 hours and along the way it is mulched and mashed and, if it is working correctly all the nutrients from our food are absorbed.

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.

In this episode, I talk about organic foods, should we buy them and if so which ones?

Our bodies were not made to process chemicals, and if we are eating foods such as vegetables that are seen as healthy foods, it is, in my opinion unfair at best, deceitful at worst that they may come to you ladened with chemicals and toxins.

Click HERE to read the shownotes.

This week I speak to Heather Landex, a food safety expert who wrote a book during lockdown exploring the world of allergies, intolerances and food exclusions and how the food industry can be more exclusive.

More and more people are allergic or intolerant to certain foods. A severe reaction and near death experience for Heather was the prompt for her to start writing her book.

Click HERE for the shownotes

In this episode, I talk about perfectionism. Are you striving for perfection or are you being realistic about your goals?

When we are denying ourselves we are not beautiful, most of us are rather grumpy and quite ugly! But when we are doing the things we enjoy, we smile and laugh; our happiness shines through.

What does your perfect day look like?

Click HERE for the shownotes

She had a small vegetable patch in our garden and a couple of times a year Joanne would invite the local school children over to see what was growing, help do some planting or digging and taste the produce available.

Twice she was asked in January where the strawberries were, and after having to explain why they didn't grow when there was snow on the ground, the idea for the Little Foodies Books was born.

Click HERE for the shownotes

Congratulations, you've lost the weight, you've achieved your goal, what now?

This industry is built around a revolving door, so they rely on your achieving your goals, then coming back when you've put all the weight back on again. Diets are just not sustainable long term and they don't teach you how to eat for a normal regular life.

Rather than being on or off a diet, make some small healthy changes. Once they become habit then make some more changes. This is the best way to create a healthy sustainable diet that works for you.

I talk about my new 7 day programme 

Click HERE for shownotes

At this time of year there seems to be a new star every week, there isn't loads of varieties around like in the summer months, and therefore I like to keep things really simple and allow these wonderful gems to shine.

In an unplanned episode I'm delighted to talk to you about the seasonal food stars for April and May.

I also talk about my 7 day programme, click here for details - www.hillstart.me.uk/7days

www.hillstart.me.uk/82

Many people I speak to are confused about what foods they should or should not be including in their diets. And news headlines are often misleading and just seem to add to the confusion.

This week I share some headlines that I hear frequently and the facts behind them!  

I am a huge fan of moderation in life and diet, and I share my 3 moderate but trust worthy tips that you can trust and easily apply.

Full show notes 

Georgia wanted to consume less meat for environmental reasons, but couldn't find an easy way to track her consumption, so she created an App.

Meal Trackr is super easy to use and it has already highlighted to me some areas that would be simple for me to make changes to improve the balance of my diet.

This week I talk to her about her motivation to create the app and her commitment to living a more sustainable life.

Full links in show notes

Personally I think all foods are super, however there is some foods which are legally allowed to be labelled in this way.

Foods which are especially nutritious or otherwise beneficial to wellbeing can be considered superfoods.  They need to have a specific medical claim that can be supported by credible scientific research.

Many superfoods also refer to their Oxygen Radical Absorbance Capacity (ORAC), which is often referred to as antioxidant properties.

Today I take a few examples that I feel would be easily incorporated regularly into your diet.  I'll explain their health benefits and give you some suggestions of ways you can add them to your diet if you are not already doing so.

This week I talk to James from Quinola, an independent supplier of quinoa and quinoa products.

James left the world of finance in 2012 with the vision of setting up a Fairtrade food business.  He had never even heard of quinoa when he discovered it in Peru.  

Fast forward nearly ten years and his enthusiasm for supporting a better food supply business has not waned.  Through the brand of Quinola they have created the Generous Revolution, which is not only committed to supporting farmers, it is aware of every stage of growing, sourcing, supply and production.

By providing the best quality food, reducing their environmental impact and supporting their suppliers and growers he is creating a business that we can all aspire to.  

James' enthusiasm shines through and is a thoroughly entertaining podcast guest.

Of course fresh vegetables and fruits are part of a healthy kitchen. But today I explore the benefits of foods that you don't have to leave the house to shop for. Helping you to create a nourishing, boosting meal from foraging in your freezer.

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.

What might be easy for me might not be quite so easy for you.

This week I talk about a recent liver cleanse that I went on and how I was worried that it would be really difficult - it wasn't.

And it got me thinking about how we perceive things. And how by making small changes that feel easy and become new habits we can then tackle the bigger harder things.

This week I talk to the Managing Director of The Sustainable Restaurant Association Juliane Caillouette-Noble.

The SRA is a not for profit organisation who are committed to building a hospitality sector that is better for both people and the planet.

We are in a unique time where we have had the opportunity to step back and think about how we consume, and in this episode Julian and I discuss the way we can be more conscious as future consumers.

This week I talk about what our personal responsibilities with regard to our own health.

We all deserve to be healthy, but we also need to realise that we are all able to have an effect on our health, positive or negative.

Thinking about what we eat on a day to day basis, and how that affects our health is our responsibility not someone elses.

This week's episode comes from a position of love, asking you to think about how you are treating yourself and how you are contributing to your own wellbeing.