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.