Fab Female Nutrition

When we talk about metabolism, most people immediately think about weight. Having a fast metabolism, a slow metabolism, or finding it harder to lose weight as we get older.

But metabolic health is about so much more than your weight, and understanding it could be one of the most important things you do for your long-term health.

In episode 310 of the Fab Female Nutrition Podcast, I'm continuing my healthy ageing series by exploring how our bodies produce, use and store energy, and why keeping these processes working efficiently is so important as we get older.

We'll look at the relationship between blood glucose and insulin, including why you can have perfectly normal blood sugar levels while your body is already working harder to maintain them. I'll explain insulin sensitivity, what happens when we become insulin resistant, and why this matters for our risk of developing type 2 diabetes and cardiovascular disease.

We'll also explore metabolic flexibility – our body's natural ability to switch between using glucose and fat for energy. It's something our bodies are designed to do, but modern lifestyles, with less movement, disrupted sleep and easy access to food throughout the day, can contribute to poorer metabolic health.

The good news? There are plenty of simple things we can do to support it.

In this episode, we'll talk about:

• Why metabolic health and metabolism aren't quite the same thing.

• How blood glucose and insulin work together, and why insulin sensitivity matters.

• What metabolic flexibility means and how we can support it.

• The importance of muscle, movement, balanced meals and good sleep.

• Why eating regular, satisfying meals rather than constantly grazing may be helpful.

• Why understanding your health markers, including HbA1c, cholesterol, triglycerides and fat distribution, gives us a much better picture of metabolic health than weight alone.

One of the things I'm particularly passionate about is understanding what's happening inside our bodies before problems develop.

You don't necessarily feel insulin resistance developing, and changes in cholesterol or blood glucose can happen long before you notice any obvious symptoms.

That's why I'm such an advocate of regular health checks. Understanding your results gives you an opportunity to make informed changes now, rather than waiting until something goes wrong.

Annual Health Test and Consultation

My Annual Health Test includes important markers such as HbA1c, cholesterol, triglycerides and liver function, alongside key nutrient markers. You'll also have a personalised consultation with me to understand your results and discuss practical nutrition and lifestyle changes.

Find out more: https://hillstart.me.uk/product/annual-blood-test/

Thank you to our sponsor, Revive Active

Good nutrition provides the building blocks for healthy cellular function. In this episode, we also touch on CoQ10, a naturally occurring compound involved in mitochondrial energy production.

Explore the Revive Active supplement range at https://reviveactive.com and use my code WENDY15 for 15% off.

Because healthy ageing isn't about being the smallest version of yourself or chasing a faster metabolism.

It's about building a body that can manage energy efficiently, maintain strength and support your health, independence and quality of life for decades to come.

Next week, we're finishing our healthy ageing series by looking at something that doesn't get nearly enough attention: the importance of community, friendship, laughter and having a sense of purpose.

What do you want your body to be able to do when you're 70, 80 or beyond?

Forget for a moment what you want it to look like. Could you get yourself up from the floor if you fell? Carry your own shopping? Climb the stairs? Walk around a city on holiday? Play with your grandchildren? Keep cooking, gardening or doing the things you love?

We talk about sarcopenia – the age-related loss of muscle mass, strength and function – and why maintaining muscle isn't simply about looking toned.

Muscle plays an important role in metabolic health and glucose regulation, supports our joints and bones, and perhaps most importantly, helps us maintain our physical independence as we age.

I also talk about why healthy ageing isn't just about lifting weights. We need cardiovascular fitness, balance and mobility too – and you don't necessarily need a gym to work on any of them.

From carrying the shopping and gardening to yoga, dancing, walking, resistance training and simply practising getting yourself up from the floor, there are lots of ways to keep asking your body to work.

Your challenge this week: do something every day that asks your muscles to work a little harder.

Because we're not exercising to look younger.

We're moving because we want our bodies to keep working for us as we get older.

This is episode 2 of my October series: Healthy Ageing – What You Do Now Matters Later.

Sponsored by Revive Active This week I'm also talking about magnesium and its role in normal muscle function and energy-yielding metabolism. Thank you to Revive Active for continuing to support the Fab Female Nutrition Podcast. Use code WENDY15 for 15% off.

Annual Health MOT I'm also talking about why understanding markers such as vitamin D, B12, folate and iron can give us useful information about our health now – and help us make changes for the future. https://hillstart.me.uk/product/annual-blood-test/

What you eat today isn't just about your weight or how you feel this afternoon – it's an investment in your future health.

In the first episode of my new Healthy Ageing series, I'm looking at five simple areas of nutrition that can help us feel well now, while supporting our muscle, bones, brain, cardiovascular and metabolic health for the decades ahead.

We'll talk about why protein becomes increasingly important as we age, why plant diversity and fibre matter, the healthy fats we shouldn't be afraid of, where ultra-processed foods fit into a realistic diet, and why micronutrients deserve more attention.

I'm also sharing some really practical ways to improve what you're already eating – because healthy ageing doesn't require a perfect diet, expensive longevity foods or complicated biohacking.

Plus, I explain why I believe an Annual Health MOT can be such a useful investment in your future health, helping you understand important markers including vitamin D, B12, folate, ferritin, HbA1c and cholesterol before they potentially become a bigger issue.

This month's question is simple:

What can I easily do today – and every day – that gives me the best chance of still feeling healthy, strong, independent and enjoying my life decades from now?

Because we're not trying to stop ageing. We're building a body and brain that can support us brilliantly as we age.

🎧 Also mentioned: Episode 306 – Fibre: The Forgotten Nutrient

Sponsored by Revive Active Thank you to Revive Active for continuing to support the Fab Female Nutrition podcast. Use code WENDY15 for 15% off.

Annual Health MOTFind out more about my Annual Health Blood Test and consultation at https://hillstart.me.uk/product/annual-blood-test/

Do you really need all those supplements sitting in your cupboard?

Magnesium, omega-3, creatine, vitamin D, gut health supplements… there seems to be a supplement for almost everything in midlife. But how do you know what you actually need — and whether what you're taking is doing anything at all?

In this episode of Fab Female Nutrition, I'm finishing our September theme of supporting midlife health from the ground up by talking about supplements: where they can be genuinely useful, when food should come first, and why I believe every supplement you take should have a reason for being there.

I'm also taking you inside my own supplement routine, sharing what I personally take, what I only use occasionally, and most importantly, why. We cover magnesium, omega-3, creatine, PHGG, digestive enzymes and Revive Active, as well as why testing can sometimes be much more useful than simply guessing what you need.

In this episode:

• Do you actually need all those supplements in your cupboard?
• The supplements I personally take — and why
• How testing influenced my decision to supplement omega-3
• Why creatine is part of my routine
• The gut supplements I use occasionally rather than every day
• Why vitamin D, iron, B12 and other nutrients may be worth testing rather than guessing
• How to decide whether a supplement still deserves a place in your cupboard

This isn't about giving you a shopping list of supplements you should take. We're all different, and our needs are different too.

Instead, I want you to look at what you're already taking and ask one simple question:

What is this supplement's job?

If you don't know why you're taking it, perhaps that's the first thing to find out.

Plus, a big thank you to podcast sponsors Revive Active.

And next month, we're moving from the foundations of midlife health into healthy ageing — what we can do now to support our muscle, brain, metabolic health, mobility and independence for the decades ahead.

We hear constantly about protein, magnesium, omega-3, creatine and the latest supplements. But there's one nutrient that 96% of UK adults aren't getting enough of - and I think we've almost forgotten about it.

It's fibre.

Fibre might not have the marketing campaign that protein currently has, but it's about far more than simply keeping your bowels regular.

In this episode of Fab Female Nutrition, I'm looking at why fibre deserves much more attention, particularly in midlife. We talk about the gut microbiome, how some fibres are fermented by our gut microbes to produce short-chain fatty acids, and why eating a variety of fibre-rich foods matters for both gut and long-term health.

More importantly, I'm sharing really simple ways to get more fibre without suddenly overhauling your diet - because if you're currently eating very little, jumping straight to 30g tomorrow may leave your digestive system feeling decidedly unhappy!

In this episode:

• Why fibre has become our forgotten nutrient
• Why UK adults should be aiming for around 30g a day
• What fibre actually does in your digestive system
• How fibre feeds your gut microbiome
• What short-chain fatty acids are and why they matter
• Why both the quantity and variety of fibre matter
• Easy ways to add more fibre to your meals
• Why you should increase fibre gradually
• The importance of hydration and movement alongside fibre
• What to do if increasing fibre makes your digestive symptoms worse

I also share a lovely real-life story from someone who's recently completed the 28 days from my Nourish to Flourish book, plus some of the digestive symptom data from my 28 Day Transformation Programme.

And a big thank you to podcast sponsors Revive Active. I also share why I'm currently taking Zest Active myself alongside getting my own food and lifestyle foundations back on track.

My challenge this week?

Choose ONE fibre upgrade.

Add seeds and berries to breakfast. Swap to wholegrain bread. Add chickpeas to your lunch. Put another vegetable on your dinner.

You don't need to change everything tomorrow.

Start with one thing, do it consistently and build from there.

How many times have you decided that Monday is going to be the day you sort yourself out?

You'll eat better, exercise more, stop drinking during the week, get more sleep, eat enough protein and fibre, take your supplements... and then Monday arrives and your life is just as busy as it was before.

Midlife is often when we start thinking much more seriously about our long-term health. We want to protect our muscles, bones, brain, heart and metabolic health — but it's also a stage of life when many of us are juggling work, family, relationships, ageing parents and, for women, potentially changing hormones too.

So perhaps the answer isn't trying to change everything at once.

In this episode of Fab Female Nutrition, I'm talking about the intention–behaviour gap - why knowing what we should do doesn't necessarily mean we actually do it - and how turning a vague health goal into one specific, actionable behaviour can make it much easier to get started.

There's no magic number of days for creating a new habit, thats why one successful change can give you something to build on. And why your health goals need to work within the life you actually have - not the imaginary one where you have endless time and motivation.

In this episode:

• Why midlife can make looking after your health feel like another job
• The difference between an intention and an action
• Why "I'll start on Monday" so often doesn't work
• How to turn a vague health goal into a specific action
• Why one successful change can give you somewhere to build from
• How the things you do consistently now can support your health in your 50s, 60s, 70s and 80s

I also explain why this doesn't contradict my 28 Day Transformation Programme, and how a short, structured reset can be very different from repeatedly trying to overhaul your whole life.

Plus, a thank you to podcast sponsors Revive Active, supplements should do exactly what their name suggests - supplement the foundations of a healthy diet and lifestyle.

My challenge for you this week is simple:

Don't ask what you could do if you were perfectly motivated. Ask what you could still do on a busy Wednesday when everything has gone wrong.

Then choose ONE thing - and start today.

September can feel a little like January. The holidays are over, routines are returning and suddenly there's a temptation to decide that you need to cut back - but feeling healthier doesn't have to start with a diet.

In this episode I'm sharing the five foundations I'd recommend if you've reached the end of summer feeling tired, sluggish or simply a little out of your normal routine.

We talk about why real food matters more than calorie counting, getting back into a regular rhythm with your meals, supporting your gut with fibre and plant diversity, prioritising sleep and movement, and why making one small change consistently may be a much better place to start than trying to overhaul everything at once.

I also explain how these same principles underpin my 28 Day Transformation Programme, which is now completely self-paced but includes two 30-minute consultations with me for personalised support.

Plus, I share why Revive Active Zest Active is one of the supplements I use intermittently when I'm feeling run down or when travel, work or life means my usual food routine isn't quite as good as normal.

In this episode:

• Why September doesn't need to mean starting another diet
• The five foundations I come back to for better health
• Why three nourishing meals can help you get back into a rhythm
• Simple ways to support your gut health
• Why sleep and everyday movement matter
• The power of choosing just one thing and doing it consistently

Because supporting your long-term health isn't about being perfect. It's about getting the foundations right and building from there.

96% of UK adults aren't hitting the recommended 30g of fibre a day - only 4% actually get there. In the final part of this food noise mini-series, nutritional therapist Wendy Hill shares the food-first tools that work on the same biology as the weight-loss jab, just more gently: fibre, protein and healthy fats, plus the herbs and specific nutrients with real evidence behind them.

Wendy breaks down exactly how to add 5-10g of fibre to breakfast, lunch and dinner without overhauling your diet, why protein and healthy fats naturally slow digestion (versus the artificial slowing of a GLP-1 injection), and talks through PHGG, GOS, psyllium husk and cinnamon - what she actually uses with clients, and why.

Plus, the four ingredients of a truly filling plate, and why food noise can genuinely quieten without medication - even if the results aren't the same as the jab.

This episode is sponsored by Revive Active - get 15% off with code WENDY15 at reviveactive.com

Mentioned in this episode: Nourish to Flourish: https://nourishtoflourishbook.co.uk/ The Transformation Programme: https://hillstart.me.uk/transformation

Weight-loss jabs are everywhere - but what are they actually doing to your gut, your muscles and your long-term health? In part 2 of this food noise mini-series, nutritional therapist Wendy Hill shares her honest concerns about GLP-1 medications (Ozempic, Wegovy, Mounjaro): the huge gap between NHS access and the number of people sourcing them privately with little or no monitoring, what delayed gastric emptying does to gut health, the real risk of losing muscle (not just fat), and the nutrient deficiencies nobody warns you about. Wendy also asks the question - is obesity a disease?

Plus, if you are taking GLP medication, exactly what she'd recommend you eat, take and do - to protect your gut, muscles and bones.

This is not an anti-medication episode. It's honest about the nuance, and what you actually need to know.

This episode is sponsored by Revive Active - get 15% off with code WENDY15 at https://www.reviveactive.com

Mentioned in this episode: Nourish to Flourish: https://nourishtoflourishbook.co.uk/ The Transformation Programme: https://hillstart.me.uk/transformation

In this episode of the Fab Female Nutrition Podcast, Wendy asks a question that's been increasingly bothering her: when did being skinny become the goal again?

The rise of GLP-1 medications and weight loss injections such as Ozempic and Mounjaro has transformed the conversation around weight. These medications can have an important role in treating obesity and improving health, but what happens when a medical treatment starts influencing beauty standards and everyday weight-loss culture?

Wendy looks at the growing use of weight loss medication in the UK, particularly amongst women, and asks whether we're beginning to lose some of the progress we've made towards celebrating strength, muscle and what our bodies can actually do.

She also explores why weight alone is a poor measure of health, the importance of maintaining skeletal muscle as we age, and why women in midlife should be thinking about strength, metabolic health, bone health and healthy ageing — not simply becoming smaller.

And then there's food.

Have we become so focused on reducing appetite and eliminating "food noise" that we're in danger of forgetting the joy of eating? Wendy shares why shopping for beautiful ingredients, cooking for someone you love, sharing a long meal with friends and genuinely enjoying good food can all be part of looking after your health.

In this episode:

• Why Wendy is concerned about the return of "skinny culture"

• GLP-1 and weight loss injection use amongst UK women

• Why this isn't an anti-GLP-1 conversation

• The difference between weight loss and improved health

• Why muscle and strength matter, particularly in midlife

• What "food noise" actually means

• Why thinking about food isn't necessarily a bad thing

• Rediscovering food, cooking and eating as acts of self-care

This is the first episode in Wendy's Food Noise series.

Next week, she'll take a closer look at the science behind GLP-1 medications: how they work, their potential health benefits and side effects, and the much bigger question — should obesity be considered a disease?

Sponsored by Revive Active. Listeners can use code WENDY15 for 15% off.