Explore every episode of the podcast Fab Female Nutrition
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Retain - how to keep your gut thriving long after a reset | 26 Nov 2025 | 00:15:17 | |
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: 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.
This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance. | |||
| Replace & Repair - supporting and healing your gut lining | 19 Nov 2025 | 00:18:54 | |
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: 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. | |||
| Remove - clearing the roadblocks to better digestion | 12 Nov 2025 | 00:19:07 | |
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.
| |||
| Gut health reset: why the 4Rs are the key to feeling fabulous again | 05 Nov 2025 | 00:20:30 | |
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: 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
| |||
| Sleep smarter in menopause: why better rest transforms your mood, memory, and metabolism | 29 Oct 2025 | 00:24:10 | |
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: Sleep isn't a luxury, it's your most powerful reset. Support your body with good sleep, and everything else feels easier. 👉 Resources & Links
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
| |||
| Toxin overload? How to reduce hidden hormone disruptors in menopause | 22 Oct 2025 | 00:26:16 | |
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: 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:
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. | |||
| Move smarter in menopause: why daily movement matters as much as exercise | 15 Oct 2025 | 00:14:18 | |
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: ✨ 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
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
| |||
| Manage your stress: the second secret to a healthy menopause | 08 Oct 2025 | 00:15:13 | |
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: ✨ 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 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. | |||
| What testing taught me: real insights and honesty from a nutritional therapist | 24 Sep 2025 | 00:15:40 | |
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: 💛 Listener action: If you're ready to start uncovering what your body needs, my 28-Day Transformation Programme is the perfect place to begin. 🎙 Huge thanks to our sponsor Revive Active — I now take their Magnesium daily and love it for stress, sleep, and nervous system support. | |||
| From cardio to connection: how slowing down helped me move and feel better in midlife | 17 Sep 2025 | 00:19:00 | |
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. | |||
| Food first - but not perfect: how I learned to eat for energy, not just fullness | 10 Sep 2025 | 00:19:43 | |
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! Curious about your own omega-3 levels? The Omega Balance Test is now available: 🎙 Thanks to our sponsor Revive Active – I now take their Omega-3 daily and wouldn't be without it. | |||
| What I wish I'd known about women's health: hormones, energy, and learning to listen | 03 Sep 2025 | 00:17:37 | |
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: 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 | |||
| Brain Fog in Menopause: What's normal, Why does it happen & How to protect your future brain | 27 Aug 2025 | 00:18:19 | |
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: ✨ Resources mentioned in this episode: 💬 Want more support like this? Join my free community here: 🙏 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. | |||
| Weight Gain in Menopause: Hormones, Stress & What Really Helps | 19 Aug 2025 | 00:18:53 | |
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: 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. | |||
| Hot flushes & night sweats: Why your internal thermostat goes haywire | 13 Aug 2025 | 00:18:30 | |
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: You can also download my free Perimenopause Symptom Tracker from this blog post: 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. | |||
| Early signs of menopause - It's not just your period. | 06 Aug 2025 | 00:22:27 | |
Think menopause is all about hot flushes and missed periods? Not quite. We'll cover: If you've been feeling "off" but your cycle's still regular, this one's for you.
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.
| |||
| Protein powders – do you really need them? | 30 Jul 2025 | 00:29:41 | |
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 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 they worth it or just expensive wee? | 23 Jul 2025 | 00:21:23 | |
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: 🎧 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!
| |||
| Vitamin D: The sunshine vitamin that does so much more than you think | 16 Jul 2025 | 00:22:39 | |
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: 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. | |||
| Magnesium & stress: The mineral your nervous system's crying out for | 09 Jul 2025 | 00:21:07 | |
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: 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:
| |||
| Collagen uncovered: Bone broth, supplements, and what really works for your skin & gut | 02 Jul 2025 | 00:25:12 | |
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:
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. | |||
| Why antibiotics are bad for your gut - and how to bounce back after treatment | 25 Jun 2025 | 00:14:51 | |
| What you should know about PPIs: Acid, bloating and gut health | 18 Jun 2025 | 00:15:03 | |
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:
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. | |||
| Why food, sleep, and stress are key to blood sugar regulation (even if you are on medication) | 11 Jun 2025 | 00:23:16 | |
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:
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! Pop over to www.reviveactive.com and use code WHILL10 to get 10% off all their super supplement range | |||
| Statins & Cholesterol: What you're not being told | 04 Jun 2025 | 00:15:44 | |
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:
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 ✨ Mentioned in this episode:
🎧 Subscribe to catch the full series on medications - next week we're talking about Metformin and blood sugar. Don't miss it! | |||
| Why connection matters for your health (more than you think) | 28 May 2025 | 00:10:36 | |
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:
💛 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. | |||
| Why small changes matter more than perfection | 21 May 2025 | 00:10:55 | |
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:
💛 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. | |||
| The truth about stress: why managing it is better than avoiding it | 14 May 2025 | 00:15:12 | |
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:
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. | |||
| How to eat for more energy: small food tweaks that make a big difference | 07 May 2025 | 00:13:10 | |
Boost your energy, balance your blood sugar, and feel better—without changing everything you eat. In this first episode of Momentum in May, I'm talking about how to feed your energy—not just your hunger. It's so easy to grab what's quick or familiar, especially when life is full on, but with just a few small tweaks, you can start to feel more energised, focused, and balanced throughout the day. I'll walk you through how to build a balanced plate with protein, fibre, colour and healthy fats, and how you can adapt the meals you already love without overhauling your entire diet. This isn't about being perfect—it's about small, simple shifts that make a big difference. I'm also sharing some of my go-to meal upgrades and easy swaps for breakfast, lunch and dinner that help keep your blood sugar steady and your energy levels more consistent. So if you're ready to find your momentum this May, let's start right here—with your next plate of food. This episode is sponsored by Revive. I'm currently loving their amazing new magnesium blend—perfect for supporting stress, sleep and nervous system balance. You can try it too with my exclusive discount code WENDY10 at www.reviveactive.com | |||
| Move Better, Feel Stronger – with Clare Rawlings | 30 Apr 2025 | 00:36:59 | |
In this uplifting walk-and-talk episode, I'm joined by movement coach Clare Rawlings from Raw Movement. We explore how small shifts in the way you walk, sit, and stand can dramatically reduce pain and boost energy – especially during midlife. Clare shares her top six practical tips you can start using today to feel stronger, freer, and more in tune with your body. If you're feeling stiff, slouchy, or stuck at your desk – this one's for you. 🎧 Kindly sponsored by Revive Active – my daily go-to for energy, immunity, and vibrancy. Use code Wendy10 for 10% off your first order. | |||
| Why multi-tasking is bad for your health | 23 Apr 2025 | 00:19:35 | |
In this episode, I'm inviting you to pause… just for a moment. I'll be sharing personal reflections, practical tips, and some gentle encouragement to slow down and reconnect with the joy of doing one thing at a time. You'll learn how being more present in your day could be the most nourishing change you make this year—especially as we navigate midlife with intention and grace. So, take a breath, tune in, and let's explore how to be more mindful, more connected, and a whole lot kinder to our amazing bodies. This episode is brought to you with love from our friends at Revive Active. They're Ireland's leading super supplement brand and a firm favourite of mine, especially their Calm Complex—a gentle, effective blend including magnesium, saffron, and lemon balm to support a calmer, more balanced nervous system. Whether you're juggling work, family, or just feeling the midlife mental load, Calm Complex might be just the support your body needs to help you breathe a little deeper and rest a little better. You can find out more over at: www.reviveactive.com and remember to use code Wendy10 to get 10% off at checkout | |||
| Why Rest and Recovery Matter More in Midlife | 16 Apr 2025 | 00:10:38 | |
In this episode of the Fab Female Nutrition Podcast, Wendy dives into a topic that's so often overlooked—recovery. When we think about getting stronger in midlife, most of us jump straight to exercise and nutrition—but what about rest? Wendy shares why quality sleep, active recovery like stretching and yoga, and tuning into your body's signals are just as vital as lifting weights or eating well. You'll hear practical advice for improving mobility, reducing inflammation, and supporting your body—especially as we move through perimenopause and beyond. Whether you're someone who's always on the go or just starting to explore a gentler pace, this episode is your reminder that slowing down isn't giving up—it's an essential part of growing stronger. 💬 Let us know—what does recovery look like for you right now? | |||
| Nutrition tips for midlife women: How to support a strong body for optimal health | 09 Apr 2025 | 00:14:38 | |
In this episode, Wendy dives into the essential nutrition tips every midlife woman needs to support a strong, resilient body—because this stage of life isn't about decline, it's about preparation for a healthy, active future. You'll learn:
Wendy also shares her personal approach to ageing well—staying strong enough to do yoga, walk the dog, ski, and live life to the full. ✨ Sponsored by Revive Active. Use code Wendy10 for 10% off your order. www.reviveactive.com | |||
| Muscle loss in mid-life | 02 Apr 2025 | 00:11:03 | |
Did you know that from your 30s onwards, you naturally start losing muscle? By midlife, this can accelerate—impacting strength, metabolism, bone health, and even how you age. In this episode of Fab Female Nutrition, Wendy Hill explores sarcopenia, the silent muscle loss that often goes unnoticed until it starts affecting balance, energy, and overall well-being. The good news? You can stop and even reverse muscle loss with simple strength training, the right nutrition, and smart recovery strategies. Wendy shares easy, practical ways to keep your muscles strong, protect your bones, and stay active for the long haul. | |||
| 237 - The Truth About Calories – Why 'Eat Less, Move More' Doesn't Work | 26 Mar 2025 | 00:19:21 | |
For years, we've been told that weight loss is simple—just eat fewer calories than you burn. But if it were that easy, we wouldn't still be struggling! In this episode, I'm breaking down why the old calories in, calories out model is outdated and oversimplified. From the impact of stress and sleep to the importance of nutrient-dense foods, I'll explain why your body is far more complex than a basic math equation. Tune in to discover a more effective, balanced, and sustainable approach to feeling your best—without obsessing over every calorie. | |||
| 236 Biohacking Isn't Just for gym bros – It's for you! | 19 Mar 2025 | 00:12:29 | |
When I first heard the word biohacking, I thought it was just for gym bros chugging protein shakes and spending a fortune on fancy gadgets. But guess what? We're all biohackers—including me and you! In this episode, I'm busting the myth that biohacking is complicated or expensive. Instead, I'll show you how simple tweaks—like better sleep, gut-friendly foods, and small lifestyle changes—can make a big difference to your energy, hormones, and overall health. The best part? It's fun, empowering, and totally doable. Tune in to start biohacking your way! | |||
| 235 - Can you out-supplement a poor diet? | 12 Mar 2025 | 00:19:47 | |
Many of us turn to supplements to boost our health, but can they really replace a nutrient-rich diet? In this episode, I dive into the common misconceptions around supplements, explaining why they should be used to complement, not compensate for, our diet. I also explore the impact of over-farming, soil depletion, and long food storage on nutrient levels, and why the NRV (Nutrient Reference Value) only provides the bare minimum for avoiding deficiencies—not for optimal health. If you've ever wondered whether your supplements are working for you or if you're just wasting money, this episode is a must-listen! | |||
| Glucose Exposed: My Two-Week Experiment with a Monitor | 05 Mar 2025 | 00:28:19 | |
Why your health Is more than just glucose levels Glucose is the nutrient that everyone is talking about, and wearing a continuous glucose monitor is all the rage. But are they really helping us achieve better health and sustainable weight loss? In this episode, I break down the science behind continuous glucose monitoring (CGM) and the role of glucose and insulin in the body. While these tools can provide insights, they're not a one-size-fits-all solution—and they certainly don't replace the power of a nutrient-dense diet. Tune in to learn why obsessing over glucose spikes might be distracting us from the bigger picture and how you can naturally support your health through a balanced diet. | |||
| 233 - Health trends uncovered: Do they really work? | 26 Feb 2025 | 00:18:38 | |
Every few months, a new wellness trend promises to be the ultimate health breakthrough—but how many actually deliver? In this episode, I'm diving into some of the hottest trends right now, including ZOE's personalised nutrition, MCT oil, GLP-1 weight-loss medications, and restrictive diets like keto and fasting. Are they worth your time and money, or just clever marketing? I'll break it all down, share my expert insights, and, as always, give you real, practical advice for better health—without the gimmicks! Hit play to find out which trends are worth considering and which ones you might want to skip. 🎧✨ For links go to https://hillstart.me.uk/your-questions/ | |||
| The essential role of protein in women's health | 19 Feb 2025 | 00:15:29 | |
Discover how adequate protein intake can enhance energy, support hormone balance, and promote overall wellness during midlife. Feeling fatigued or struggling with weight management? It might be time to assess your protein intake. In this episode, we delve into the pivotal role protein plays in women's health during midlife. In this enlightening episode, we explore the significance of protein in maintaining muscle mass, supporting hormone production, and bolstering immune function for midlife women. Wendy provides practical advice on determining your individual protein needs, incorporating diverse protein sources into your diet, and making sustainable dietary changes to enhance energy levels and overall health. Tune in to learn how prioritising protein can empower you to thrive during midlife and beyond. | |||
| Midlife Weight Gain | 12 Feb 2025 | 00:19:15 | |
Struggling with midlife weight gain? Discover how to manage it through balanced nutrition, stress reduction, and better sleep habits. Learn practical strategies to nourish your body and mind for sustainable health. In this episode of the Fab Female Nutrition Podcast, we delve into the common concern of midlife weight gain, particularly around the midsection. We'll explore the hormonal changes and lifestyle factors contributing to this shift and discuss why restrictive dieting isn't the answer. Instead, discover how embracing self-compassion and focusing on balanced, nutrient-dense meals can support sustainable weight management. Learn practical strategies for nourishing your body, managing stress, and improving sleep to promote overall well-being during midlife. Tune in to gain insights on:
Join Wendy as she answers your pressing questions and provide guidance to help you feel your best during this transformative stage of life. | |||
| Stronger hair, skin & nails: Tips from a nutritionist | 05 Feb 2025 | 00:17:39 | |
Noticing changes in your hair, skin, and nails during perimenopause? You're not alone! In this episode, Wendy Hill, naturopathic nutritional therapist, shares expert advice on the best foods, nutrients, and lifestyle changes to support healthy hair, glowing skin, and strong nails. Learn why stress, hormonal shifts, and poor nutrition can take a toll—and what you can do to nourish your body from the inside out. Plus, Wendy reveals her top recommendations, including key nutrients such as collagen, to help you look and feel your best. Tune in now for simple, effective tips! | |||
| 229 The Big Day | 25 Dec 2024 | 00:11:43 | |
Christmas Day is here, and for many of us, it's a celebration filled with food, drink, and cherished traditions. But how do you enjoy the festivities without feeling bloated and lethargic by the evening? In this episode, I'm sharing practical tips to navigate the day with balance and joy—because while indulgence is part of the fun, excess doesn't have to be. From rethinking your Christmas dinner to making smarter choices throughout the day, I'll show you how to feel nourished and energised without missing out. We'll also talk about honouring family traditions while staying true to what makes you feel good. Whether it's tweaking breakfast to include something fresh, loading your dinner plate with extra veg, or sipping herbal tea between glasses of fizz, there are simple ways to enjoy the day guilt-free. And don't forget to get moving! A post-dinner walk is a great way to feel refreshed and soak in the holiday spirit. Remember, it's just one day—so if you do overindulge, don't stress. Tune in for inspiration to help you embrace the magic of Christmas, your way. Happy Christmas, and here's to a wonderful end to 2024! 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. Use code Wendy10 to get 10% off your direct orders. | |||
| 228 Cheers to balance! | 18 Dec 2024 | 00:10:46 | |
The holiday season often brings more than just festive cheer—it can also mean indulging in a few extra drinks. In this episode, I'm diving into how to navigate alcohol and sugary beverages without sacrificing your health or your fun. Whether you're enjoying a cocktail, sipping alcohol-free alternatives, or embracing both, it's essential to strike a balance that keeps you feeling your best. We'll cover why hydration is a game-changer—offering simple strategies like alternating your drinks with sparkling water to keep your energy, digestion, and skin glowing. Plus, I'll explain the importance of giving your liver some TLC. This incredible organ works overtime during the holidays, processing toxins from sugar, alcohol and processed foods, so planning rest days and incorporating liver-friendly habits can make all the difference. Tune in for practical tips to enjoy the season guilt-free, with energy and vitality to spare. 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. Use code Wendy10 to get 10% off your direct orders. | |||
| 227 Conquer the Christmas buffet | 11 Dec 2024 | 00:09:39 | |
Buffet tables can be a treasure trove of delicious options, but let's be honest, it's easy to get carried away and pile your plate high without a second thought. In this episode, I'm sharing my top tips to help you navigate the buffet with confidence and balance. It's all about creating a plate that fuels your body and satisfies your cravings—so you can enjoy the party without any post-buffet regrets. We'll cover strategies like the "buffet sweep" (a quick recon of what's on offer before you grab a plate), smart food choices to balance indulgence with nourishment, and how to approach dessert without overdoing it. Plus, we'll talk about the power of a positive mindset—because what's a party if you're not enjoying yourself? Tune in for practical advice to help you conquer the buffet table while feeling fabulous and fuelled. 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. Use code Wendy10 to get 10% off your direct orders. | |||
| 226 Festive eating | 04 Dec 2024 | 00:12:24 | |
The festive season is here, and with it comes a whirlwind of parties, meals out, and tempting treats. In this episode, I'm not here to be the party pooper, but to help you find balance during this indulgent time of year. The goal? Enjoy everything the holidays have to offer without leaving your health and energy behind. A few simple tweaks can make all the difference, so you can celebrate feeling your best. From tips on the 80/20 rule and gut health to boosting immunity and supporting your body's natural detox processes, I'll share practical advice to help you thrive this season. Whether it's starting your day with a healthy meal, sneaking in an extra portion of veggies, or staying hydrated amidst the festivities, I've got you covered. Tune in for easy, actionable tips to enjoy the holidays guilt-free and full of vitality! For my free immune boosting tea recipe the link is in the blog 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. Use code Wendy10 to get 10% off your direct orders. | |||
| 225 Gut health and energy levels | 27 Nov 2024 | 00:11:23 | |
During the winter months we may find that we move less, have increased tiredness, and crave sugary or carb rich foods. This is all part of our evolution, and whilst we need to respect that we may slow down a little, we also need to work to keep things more balanced. This week I share some tips on how to improve gut health to improve energy levels. 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. Use code Wendy10 to get 10% off your direct orders. | |||
| 224 - SAD or Winter Blues | 20 Nov 2024 | 00:12:35 | |
Whilst many of us feel our mood is lower in winter months, some people are severely affected with a condition known as SAD (Seasonal Affective Disorder), which is major depression that has seasonal patterns. However many of us find that our mood is lower in winter and this is known as 'Winter Blues'. I tis still a seasonal issue but less severe and happens on occasions rather than throughout the winter months. Making sure you get daily movement and key nutrients to support your mood are just some of the things I share in this week's episode. 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. Use code Wendy10 to get 10% off your direct orders. | |||
| Nutrition for winter energy | 13 Nov 2024 | 00:14:17 | |
You are in control of what you eat, and what you eat provides your body with the fuel to power your day. I think that we sometimes forget that. I know that you are busy and you have a lot to get through each day, and providing a meal for yourself might be very low on the list. But if you don't give your body fuel, is it any wonder you are feeling tired. What would you say to someone you loved if they ate in the same way that you do? This episode I share some simple tips to help you address your current diet, and then make a few simple changes to support your health and energy.
To read the full blog post here. 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. Use code Wendy10 to get 10% off your direct orders.
| |||
| 222 - Why am I tired all the time? | 06 Nov 2024 | 00:11:38 | |
Mid-life can be a perfect storm of stressors and hormonal shifts, leading many women to feel exhausted, overwhelmed, and emotionally drained. Unfortunately, this drop in energy often spirals into a cycle of fatigue, poor diet, and a lack of exercise, which only worsens the symptoms. Between juggling work, family, and possibly caring for ageing parents, the demands can feel unmanageable, and it's easy to feel trapped in a cycle of exhaustion. Begin by acknowledging the need for support and giving yourself permission to ask for help. The journey to renewed energy often starts with small, manageable changes that build momentum. Adjusting simple habits, like cutting out afternoon caffeine, can lead to better sleep, hydration, and ultimately, a positive ripple effect on mood, energy, and motivation. Focusing on one small shift can be a gateway to greater wellbeing and help women rediscover the vitality they deserve, one step at a time.
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. Use code Wendy10 to get 10% off your direct orders. | |||