Are you REALLY going to eat that?: Recent Episodes

Wendy Hill

I'm Wendy and I am a Naturopathic Nutritional Therapist and an expert in female hormone health. Specialising in the perimenopause and menopause, I help women gain in confidence and understand their bodies and allowing them to shine. I am a huge foodie and this podcast allows me to share with you how food and nutrition affect our health. I also bring you an eclectic mixture of guests and experts where food and health is our uniting passion.

After 300 episodes of the Fab Female Nutrition Podcast, I wanted to do something a little different.

Rather than looking back at the highlights, I'm sharing the biggest lessons I've learned over the past seven years – not just from studying nutrition, but from working with hundreds of clients, writing a bestselling book, and helping people make lasting changes to their health.

When I recorded my very first episode in 2019, the world looked very different. Covid hadn't happened, I hadn't even qualified as a Nutritional Therapist, and my business was still in its early days. Since then, so much has changed, but one thing has remained constant.

The strongest foundations still produce the best results.

In this special episode we talk about why healthy eating doesn't have to be complicated, why more supplements aren't always the answer, when functional testing can make all the difference, and why your version of wellness should never be compared to anyone else's.

If you've ever felt overwhelmed by conflicting nutrition advice, this episode is for you.

In this episode we discuss: * Why simple nutrition habits often outperform expensive health trends * The foundations that I believe everyone should focus on first * When supplements are helpful – and when they aren't * Why finding the root cause matters more than guessing * How my approach to nutritional therapy has evolved over the last seven years * What wellness really means and why it looks different for everyone * What's next for HillStart, the Membership and the 28 Day Transformation Programme

A huge thank you to everyone who has listened, shared an episode, left a review, bought my book or trusted me with your health over the past seven years. I genuinely couldn't have reached 300 episodes without you.

As always, if you'd like to find out more about working with me or joining the HillStart community, you'll find all the details at www.hillstart.me.uk. A massive thank you to the podcast sponsor Revive Active and use Wendy15 to get 15% off at checkout.

To finish this special month of podcast episodes celebrating the launch of Nourish to Flourish, I'm sharing the introduction to the book and the story behind my 28 Day Transformation Programme.

Over the past five years, I've supported more than 100 people through this programme, helping them improve their digestion, energy, sleep, mood and overall wellbeing by focusing on real food, gut health and sustainable habits -not calorie counting or restrictive dieting.

In this episode, I explain how the programme works, why certain foods are removed temporarily, what you can realistically expect over 28 days, and why the goal isn't simply to lose weight - it's to create lasting changes that help you feel healthier for years to come.

In this episode * Why the 28 Day Transformation Programme was created * Why it isn't another fad diet * The role of gut healing in overall health * What foods are temporarily removed - and why * The symptoms the programme is designed to support * What previous participants have experienced * Why lasting habits matter more than quick fixes * What to expect during your first few days

Resources Nourish to Flourish is now available on Amazon.

Learn more about the 28 Day Transformation Programme.

Revive Active - use code WENDY15 to get 15% off your ordder

This month I'm sharing excerpts from my new book, Nourish to Flourish, which launches on 23rd July.

In this episode we're talking about sugar, blood sugar balance and why many people feel trapped on an energy rollercoaster without even realising it.

The challenge isn't always the obvious sweets, cakes and biscuits. Hidden sugars can be lurking in foods marketed as healthy, leading to blood sugar spikes, energy crashes, cravings and unwanted weight gain.

You'll learn how glucose and insulin work together, why blood sugar balance becomes even more important during perimenopause, and how simple food choices can help you feel more energised and in control of your health.

In this episode: • Why hidden sugars may be affecting your energy levels • What happens when blood sugar spikes and crashes • The connection between sugar, insulin and weight gain • Why insulin resistance develops and how it relates to Type 2 diabetes • The impact of blood sugar imbalance during perimenopause • Why cravings are often about more than willpower • Simple ways to create steadier energy throughout the day

Nourish to Flourish launches on 23rd July

Learn more about the 28 Day Transformation Programme

This episode is proudly supported by Revive Active.

Use code Wendy15 for discount on your order.

This month I'm taking you behind the scenes of my new book, Nourish to Flourish, which launches on 23rd July.

In this episode, I share another excerpt from the book and tackle one of the most misunderstood areas of nutrition: fat.

For years we've been told to fear fat, choose low-fat products and avoid foods like eggs, nuts and avocado. But that's outdated thinking.....

By the end of the episode you'll understand why healthy fats are essential for hormone production, brain function and long-term health, and the difference between healthy fats and trans fats. Plus, why cholesterol isn't quite as simple as we've been led to believe.

In this episode: • Why your body needs fat for hormone production and overall health • The difference between unsaturated, saturated and trans fats • Why the low-fat message of the 1980s and 1990s may have caused more problems than it solved • How healthy fats can support satiety and help keep you fuller for longer • The truth about eggs and cholesterol • Why ultra-processed and deep-fried foods may be contributing to poor health outcomes

Join the waitlist for Nourish to Flourish (launches 23rd July)

Learn more about the 28 Day Transformation Programme

This episode is proudly supported by Revive Active.

Use code Wendy15 for discount on your order.

Today, I share an excerpt from my new book 'Nourish to Flourish'. In chapter 3 we explore one of the most important principles of good nutrition: why focusing on real food is often far more powerful than obsessing over calories, macros and food rules.

We talk about why I dislike the word "diet", the importance of food diversity, how your body creates energy from the food you eat, and why building balanced meals doesn't need to be complicated.

You'll also hear about the four key ingredients that make up a healthy plate and why eating a wide range of foods may be one of the simplest ways to support your gut health, energy and long-term wellbeing.

In this episode: • Why I prefer the term "menu" rather than "diet" • The problem with calorie counting and food obsession • How food is converted into energy in the body • Why food diversity matters for gut health and nutrient intake • The difference between convenience foods and ultra-processed foods • The four ingredients of a healthy plate: protein, colour, fibre and healthy fats • Simple ways to eat well without overcomplicating nutrition

Join the waitlist for Nourish to Flourish (launches 23rd July)

Learn more about the 28 Day Transformation Programme

This episode is proudly supported by Revive Active. Use code Wendy15 for discount on your order.

When it comes to gut health, it's easy to feel overwhelmed.

One person tells you to take probiotics. Another says you need fermented foods. Someone else recommends an expensive supplement or the latest health trend.

But what if the biggest improvements came from getting the basics right?

In this episode of the Fab Female Nutrition Podcast, I'm sharing the five gut health habits that make the biggest difference, the simple foundations I focus on with clients time and time again.

If I could strip away all the noise and only leave you with five things to work on, these would be them.

In this episode, I cover:

• Why eating more real food is one of the best things you can do for your gut • The importance of protein for digestion, energy and overall health • How increasing plant diversity helps support your gut microbiome • Why leaving gaps between meals allows your digestive system to rest and repair • The role movement plays in supporting digestion and bowel health • Why consistency matters more than perfection

You'll also hear why some of the things people often associate with gut health, such as probiotics and supplements, didn't make my top five.

This episode wraps up our month-long gut health series and brings together many of the key principles that sit at the heart of my upcoming book, Nourish to Flourish, launching on 23rd July.

Whether you're struggling with bloating, digestive discomfort, low energy or simply want to support your long-term health, these habits provide a practical place to start.

A huge thank you to Revive Active for supporting the podcast. If you'd like to try any of their products, visit ReviveActive.com and use code WENDY15 for 15% off.

Connect with Wendy: https://hillstart.me.uk https://www.facebook.com/hillstartnutrition https://www.instagram.com/hillstartnutrition/

Remember, good gut health isn't built through perfection. It's built through small habits repeated consistently.

Most people think their gut's main job is digesting food.

In reality, your gut influences far more than what's happening in your digestive system.

From your mood and energy levels to your hormones, immune system and overall wellbeing, your gut is involved in many of the processes that keep you healthy.

In this episode of the Fab Female Nutrition Podcast, I'm exploring why I spend so much time talking about gut health and why supporting your gut can have benefits far beyond reducing bloating or improving bowel movements.

In this episode, I cover:

• The connection between gut health and your immune system • How your gut communicates with your brain • Why gut health can influence mood and resilience • The role your digestive system plays in hormone balance • Why regular bowel movements matter for healthy hormone metabolism • How poor digestion may affect nutrient absorption and energy levels • Why I often start with the gut when working with clients

If you've ever wondered why nutritional therapists talk about gut health so much, this episode will help you understand why it sits at the centre of so many aspects of health and wellbeing.

This episode is part of a month-long gut health series inspired by my upcoming book, Nourish to Flourish, launching on 23rd July.

This week we're highlighting Omega Active, a high-quality omega-3 supplement that supports overall health and helps provide the essential fats many of us struggle to get enough of through diet alone. Visit www.ReviveActive.com and use code WENDY15 for 15% off.

Connect with Wendy

www.hillstart.me.uk

socials: @hillstartnutrition

Next week I'll be wrapping up our gut health series with the five habits that make the biggest difference to digestive health and overall wellbeing.

Remember, your gut isn't just where food goes. It may be one of the most important foundations of your health.

We've been told for years that eating little and often is healthy. But could constant snacking be contributing to bloating, digestive symptoms and low energy?

Do you eat little and often because you think it's healthier?

You might be surprised to learn that constantly snacking could be one of the biggest obstacles to better digestion, more stable energy and improved gut health.

In this episode of the Fab Female Nutrition Podcast, I'm exploring one of the most common patterns I see in clinic, people eating all day long and never giving their digestive system a chance to rest.

We've been told for years that grazing helps keep our metabolism going and prevents hunger. However, when it comes to gut health, the reality may be very different.

In this episode, I cover:

• Why eating little and often became so popular • The surprising downside of constant snacking • What the Migrating Motor Complex is and why it matters • How meal timing affects bloating, wind and reflux • The link between grazing, blood sugar and energy crashes • Why many people feel better on three balanced meals a day • How this principle forms part of my 28 Day Transformation Programme and upcoming book, Nourish to Flourish

This episode is part of a month-long series focused on gut health and helping you understand some of the simple daily habits that may be affecting your health without you realising.

A huge thank you to Revive Active for supporting the podcast.

This week we're highlighting Revive Active Magnesium Complex, a brilliant addition for anyone looking to support energy, sleep and stress resilience.

Visit www.ReviveActive.com and use code WENDY15 for 15% off.

Connect with Wendy

Website: hillstart.me.uk Instagram: @hillstartnutrition Facebook: HillStart Nutrition

Next week we'll be exploring why your gut does far more than digest food and how it influences everything from mood and hormones to immunity and overall wellbeing.

Have you accepted bloating, constipation, reflux or IBS as "just the way you are"?

In this episode of the Fab Female Nutrition Podcast, I'm sharing some of the most common gut health mistakes I see every week in clinic and explaining why many digestive symptoms that people put up with for years are not actually normal.

We often assume that if something has always been there, we simply have to live with it. However, poor digestion, irregular bowel movements, bloating and discomfort are often signs that your body needs support rather than something to ignore.

In this episode, I cover:

• Why IBS is a collection of symptoms rather than a true diagnosis • What healthy bowel movements should look like • Why bloating, constipation and reflux shouldn't be dismissed • How eating habits can be just as important as the foods you eat • The connection between gut health, energy, mood, skin and hormones • Why identifying the root cause matters

This episode is the first in a month-long series focused on gut health and is inspired by my upcoming book, Nourish to Flourish, launching on 23rd July.

If you've ever thought: "I've always been like this" or "My digestion has never been great"

then this episode is for you.

Sponsor

A huge thank you to Revive Active for supporting the podcast.

If you'd like to try any of their products, visit ReviveActive.com and use code WENDY15 for 15% off.

Connect with Wendy

website Instagram Facebook

Subscribe and join me next week when we explore grazing, snacking and why constantly eating may be preventing your gut from functioning at its best.

*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-69e79080-c564-83eb-9897-84119f2e2952-21" data-turn-id-container= "request-69e79080-c564-83eb-9897-84119f2e2952-21" data-testid= "conversation-turn-36" data-scroll-anchor="false" data-turn= "assistant"> Feeling exhausted, wired but tired, or like you're constantly running on empty?

You're not alone.

In this episode, I'm unpacking one of the most common conversations I have in clinic, around "adrenal fatigue", burnout, and low energy.

You may have heard that adrenal fatigue "isn't a real thing". And from a medical diagnosis perspective, that's true. However, the symptoms people are experiencing are very real.

What we're actually looking at is a dysregulation of your stress response system, often referred to as the Hypothalamic-Pituitary-Adrenal Axis.

When this system is under constant pressure, it can affect your energy, sleep, mood, hormones and even your metabolism.

In this episode, I cover: • What people really mean when they talk about "adrenal fatigue" • Why your GP may say it's not a diagnosis, but still recommend similar support • How your stress response system works, including the role of Cortisol • What a healthy cortisol rhythm looks like, and what happens when it becomes dysregulated • Why chronic stress, poor sleep and blood sugar dips all play a role • The connection between cortisol, energy levels and recovery • How prolonged stress can impact your Thyroid Function • Why thyroid issues are often a downstream effect of long-term stress • Common patterns I see in clinic, including caffeine reliance, skipped meals and over-exercising

Food and lifestyle support This episode focuses on simple, practical ways to support your energy and stress response:

Eating regular, balanced meals to stabilise blood sugar
Including protein and healthy fats for sustained energy
Reducing reliance on caffeine
Prioritising sleep and recovery
Incorporating gentle movement such as walking or yoga
Supporting your nervous system with breathing and rest
Focus on a nutrient dense diet

Sponsor shout-out This episode is supported by Revive Active.

Their Zest Active and Revive Active blends are great options if you're feeling run down and need support with energy, hydration and nutrient intake.

You can use code WENDY15 for 15% off at reviveactive.com.

Ready to reset? If you're feeling stuck in this cycle of low energy, poor sleep and stress, this is exactly what I support inside my self-paced 28-Day Transformation Programme.

It helps you:

rebuild structured eating habits
reduce caffeine and sugar
improve sleep and recovery
support your gut and hormone health

Find out more here: https://hillstart.me.uk/transformation

High blood pressure is often described as a "silent" condition.

No obvious symptoms. No clear warning signs. And for many people, it's only picked up during a routine check at the GP.

In this episode, I'm breaking down what high blood pressure really means, why it's so common, and most importantly, what you can do to support it naturally.

This is part of our series on common health conditions, where we're looking beyond the label and focusing on what's actually driving these issues in the body.

Because when it comes to blood pressure, it's not just about salt.

It's about stress, hydration, mineral balance, and how your body is coping day to day.

In this episode, I cover: • Why high blood pressure is often symptomless • Why it's commonly picked up during routine health checks • Why it's not just a "male issue", even though it's often more prevalent • The role of lifestyle in blood pressure regulation • Why salt isn't always the problem, and what actually is • The difference between mineral-rich salt and ultra-processed salt • The impact of ultra-processed foods on blood pressure • Why hydration matters more than most people realise • The role of stress and the nervous system

Food and lifestyle support There are simple, practical ways to support healthy blood pressure:

Increase potassium-rich foods such as leafy greens, beans, potatoes and bananas
Stay well hydrated throughout the day
Reduce ultra-processed foods
Include foods that support blood flow, such as beetroot
Build in regular movement, especially walking
Support your nervous system with breathing and recovery

Nutrients to consider Alongside a balanced diet, certain nutrients may offer additional support:

Magnesium (supports relaxation and blood vessel function)
Potassium (helps balance sodium levels)
Nitrates from foods like beetroot (support blood flow)

Sponsor shout-out This episode is supported by Revive Active.

Their Magnesium Complex is a great option if you're looking to support stress, sleep and relaxation, all of which can have a direct impact on blood pressure.

You can use code WENDY15 for 15% off at reviveactive.com.

If you've been told your cholesterol is "a bit high", it can feel confusing, and often a little worrying.

Should you be concerned? Do you need to cut out fats? Or is there more to the story?

In this episode, I'm breaking down what your cholesterol numbers actually mean, and more importantly, what you can do about them.

We move away from fear and focus on understanding.

Because cholesterol isn't simply "good" or "bad", it's about context, lifestyle, and what's happening in your body as a whole.

I also talk through how cholesterol naturally changes as we age, why this is particularly relevant in midlife, and how factors like stress, sleep, diet and inflammation all play a role.

In this episode, I cover: • What the NHS and your GP looks for when measuring cholesterol • Why cholesterol levels often rise in midlife • The role of inflammation, not just dietary fat • Common misconceptions around "low fat" eating • How fibre supports cholesterol balance • The link between gut health and cholesterol metabolism • The impact of stress, sleep and lifestyle habits • Simple, food-first ways to support healthy cholesterol levels

This episode is supported by Revive Active.

Their Revive Active is a great option if you're looking to support heart health and reduce inflammation, both of which are important when it comes to cholesterol balance.

You can use code WENDY15 for 15% off at www.reviveactive.com.

If you're feeling tired, craving sugar, gaining weight around your middle, or just not quite like yourself, your blood sugar could be playing a bigger role than you realise.

In this episode, I'm breaking down why blood sugar balance is so important in midlife, even if you haven't been diagnosed with type 2 diabetes or prediabetes. As hormone levels shift, particularly during perimenopause, your body becomes less sensitive to insulin, which can impact your energy, mood, weight and overall health.

I talk through the early signs of blood sugar imbalance, including energy dips, cravings and that "rollercoaster" feeling so many women experience. I also share the most common mistakes I see in clinic, from skipping meals and relying on caffeine, to not eating enough protein, especially at breakfast.

This is a really practical episode, so you'll come away with simple, realistic ways to support your blood glucose levels through food and lifestyle.

We cover: • Why blood sugar balance becomes more important in midlife • How oestrogen changes affect insulin sensitivity • The link between blood sugar, energy, weight gain and hormones • Common nutrition mistakes that keep you stuck • How to build balanced meals that support steady energy • Why reducing snacking can improve your digestion and metabolism • The impact of stress, sleep and movement on blood sugar control • Key nutrients that support glucose metabolism, including magnesium, chromium and berberine

I also share how using a structured approach, like my self-paced 28-Day Transformation Programme, can help reset your eating habits, improve energy and support long-term health.

This episode is a great place to start if you're feeling stuck with your energy, your weight, or your health in general.

Sponsor shout out This episode is supported by Revive Active. Their Focus Complex is a great option if you're looking for support with energy, focus and mental clarity, particularly during busy or demanding periods.

You can use code WENDY15 for 15% off at www.reviveactive.com

Links & next steps Find out more about the self-paced Transformation Programme: hillstart.me.uk/transformation

Omega 3 episode

Creatine is often seen as a supplement for bodybuilders and gym enthusiasts, but the research now tells a very different story.

In this episode of the Fab Female Nutrition podcast, Wendy Hill explores why creatine may be an important and often overlooked supplement for women, particularly in midlife.

Creatine is naturally produced in the body and plays a key role in energy production, helping to regenerate ATP - the fuel your cells use for movement, performance and brain function. While creatine has long been associated with muscle building, newer research highlights benefits for women including mental clarity, cognitive performance, mood, energy and healthy ageing.

In this episode we explore: • What creatine is and how it works in the body • Why women tend to have lower creatine stores than men • The benefits of creatine for brain health and mental clarity • How creatine may support mood, anxiety and depression • Why creatine can help with strength, muscle mass and healthy ageing • The connection between muscle strength and bone health in midlife • Whether creatine causes weight gain (and the truth behind the myth) • Who may benefit most from creatine supplementation • How to take creatine and what form to choose

Wendy's personal experience Wendy also shares her own experience of taking creatine consistently, noticing benefits in energy, focus and mental clarity, particularly later in the day.

Food first approach As always, diet comes first. Creatine is found naturally in foods such as:

• Red meat • Fish • Animal proteins

However, therapeutic levels are difficult to obtain through diet alone, which is why supplementation may be worth considering for some women.

Sponsor thank you A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast.

Their range includes targeted supplements for energy, collagen, joint support and overall wellbeing, helping women feel their best through midlife and beyond.

Find out more at: https://reviveactive.com

Final thought Nutrition science continues to evolve. Creatine may not be right for everyone, but it is certainly worth understanding, especially for women looking to support strength, energy and brain health as they age.

If you enjoyed this episode, please share it with a friend and follow the Fab Female Nutrition podcast so you never miss an episode.

Collagen is one of the most popular supplements for women right now. It's often promoted for glowing skin, stronger hair and healthier joints.

But does collagen actually work, and is it worth taking?

In this episode of the podcast, Wendy breaks down the science behind collagen supplements, explains how collagen changes as we age, and shares the most effective ways to support collagen production naturally.

Collagen is the most abundant protein in the body and plays a key role in skin structure, joint health, connective tissue and overall resilience. However, from our mid-20s onwards, natural collagen production begins to decline - something many women notice more during perimenopause and menopause.

In this episode we explore: • What collagen is and why it matters for women • Why collagen production declines with age • Whether collagen supplements are worth it • The difference between collagen and complete protein • How hydrolysed collagen peptides may support skin health • Research on collagen for joint pain, cartilage and mobility • Foods that naturally support collagen production • Why vitamin C, zinc, copper and omega-3 matter for healthy skin • How to choose the right collagen supplement for your goals

Food first approach Wendy also shares practical ways to support collagen naturally through diet, including:

• Bone broth • Slow-cooked meats • Sardines • Greek yoghurt • Berries and citrus fruits • Pumpkin seeds • Oily fish

Sponsor thank you A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast.

Their Revive Active Collagen Complex is ideal for those focusing on skin, hair and appearance, while Revive Active Joint Complex is a great option for anyone wanting extra support for joints, mobility and connective tissue health.

Find out more at: www.reviveactive.com

Omega-3 is one of the most important nutrients for long-term health — yet many women are not getting enough.

In this episode we explore why omega-3 fatty acids are so important for female health, from supporting brain function and eye health to reducing inflammation and helping regulate hormones.

I also share a personal insight from my own testing. As a nutritionist I assumed my omega-3 intake was fine - but when I tested my Omega-3 Index it came back at just 5.5%, when ideally we'd like it to be 8% or higher. Five months later, after increasing my intake, it improved to 7.5% — and one unexpected benefit was noticeably less dry skin.

In this episode we explore:

• What omega-3 fatty acids are and why EPA and DHA matter most • The role of omega-3 in reducing inflammation in the body • Omega-3 and reducing menstrual pain • The importance of DHA for brain and eye health • Why omega-3 can support women with PCOS • How omega-3 contributes to healthy ageing • The best dietary sources of omega-3 • What to look for when choosing a supplement

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their Revive Active Omega Active provides a great daily dose of EPA and DHA - the biologically active forms of omega-3 that your body actually uses.

If you're not sure whether you're getting enough omega-3 in your diet, this episode will help you understand why it matters and what simple steps you can take.

Because sometimes the biggest improvements in our health come from nutrients we didn't even realise we were missing

Magnesium is often called a "wonder nutrient" — and for good reason.

It's involved in more than 300 biochemical reactions in the body, including the systems that regulate sleep, stress, hormones and nervous system balance.

In this episode we look at why magnesium is particularly important for women, especially if you're struggling with sleep, stress, PMS or the hormonal changes of perimenopause and menopause.

Magnesium helps activate the parasympathetic nervous system (your "rest and digest" mode), supports calming neurotransmitters like GABA, and plays an important role in melatonin production, all essential for good quality sleep.

In this episode we explore:

• Why magnesium levels can fluctuate during the menstrual cycle • How magnesium supports mood, sleep and PMS symptoms • The connection between magnesium, vitamin D and bone health • Why magnesium needs often increase during perimenopause • The different forms of magnesium and which ones actually work • Food sources that can help increase your intake naturally

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their magnesium complex combines several well-absorbed forms of magnesium designed to support energy, muscle function and nervous system balance - it's the one I choose to support my own health. (use Wendy10 at checkout to enjoy 10% off)

If sleep has been feeling elusive, this episode will help you understand why, and what simple steps might help.

Phytoestrogens are often misunderstood.

Do they increase oestrogen? Are they safe in menopause? Should women avoid soya — or actively include it?

In this episode, I explain what phytoestrogens actually are and how they work as selective oestrogen receptor modulators (SERMs). Rather than acting like strong hormones, they gently interact with your existing oestrogen receptors — and that distinction really matters.

We explore:

• The difference between "plant oestrogen" and SERM • The research on hot flush reduction • Food sources versus supplements

If you've felt confused by mixed messaging around soya, this episode will give you clarity and confidence.

As always, we're cutting through the noise to give you sensible advice, real food and genuine support.

A big thank you to our podcast sponsors, Revive Active. Their Revive Active Meno Active Complete contains a botanicals capsule providing standardised soya isoflavones, including genistein — one of the most researched phytoestrogens in relation to menopausal health. www.reviveactive.com

How fragrance, plug-ins and "clean smells" can affect hormones, sleep and your nervous system

In this final episode of the February toxin series, I'm exploring the impact of synthetic fragrance, plug-in air fresheners, scented candles, laundry boosters and perfumes. Many of these products release volatile organic compounds (VOCs) and fragrance blends that can act as endocrine disruptors and place extra demand on your liver and nervous system.

Unlike food, inhaled chemicals enter the bloodstream quickly and can influence the brain via the olfactory system. For many women, especially in mid-life, this can show up as headaches, sleep disturbance, brain fog or heightened sensitivity.

This isn't about stripping your home back to nothing. It's about understanding that "smells clean" doesn't always mean clean — and learning how to reduce background exposure in a realistic way.

In this episode we cover: • Why inhaled toxins can affect hormones and the nervous system • What's really in plug-in air fresheners and synthetic fragrance • Paraffin candles vs cleaner-burning alternatives • The connection between scent, cortisol and sleep • Simple swaps that create a calmer, less toxic home environment

Small reductions in daily exposure can give your body more capacity to regulate hormones, support sleep and maintain long-term health.

This episode wraps up our February series on reducing toxic load in a practical, achievable way — because your body already knows how to detox. Our job is simply to stop overwhelming it.

Your skin isn't just something you moisturise — it's an exposure route.

In this episode, I'm diving into the everyday products sitting in your bathroom and why they matter more than most of us realise. From deodorant and toothpaste to skincare and "fragrance", many of these products contain chemicals that can be absorbed through the skin and contribute to your overall toxic load.

Research suggests the average woman is exposed to well over 160 different chemicals every single day through personal care and cosmetic products. Individually, they may be present in small amounts — but it's the repeated, cumulative exposure that adds up.

Many of these compounds act as endocrine disruptors, meaning they can interfere with hormone signalling, liver detoxification and nervous system balance. In mid-life, when hormone shifts are already underway, reducing background exposure can make a meaningful difference.

In this episode we cover: • How chemicals are absorbed through the skin • Why cumulative exposure matters more than one "bad" product • The issue with "fragrance" and undisclosed ingredients • Deodorant vs antiperspirant — what's the difference? • Toothpaste, oral microbiome and gut health • Simple swaps that lower your daily chemical load without overwhelm

This isn't about perfection or throwing everything away. It's about awareness and making gradual changes that support your hormones, energy and long-term health.

This is part of the February toxin series — next week we finish by looking at the scents and air fresheners you're breathing in every day. Huge thanks to my podcast sponsors Revive Active for making clean supplements that I'm happy to recommend to clients, friends and family,

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "1ef7416d-7fc5-4289-adfe-df9d8bf3f084" data-testid= "conversation-turn-20" data-scroll-anchor="false" data-turn= "assistant"> Your kitchen might look clean and organised, but there are hidden exposures in everyday habits that can quietly add to your hormonal load.

In this episode, I'm focusing on the toxins we don't usually think about — damaged non-stick pans, heating food in plastic, cling film, and everyday storage habits — and how heat can increase chemical transfer into food.

One of the biggest culprits? Plastic containers.

Many plastics contain compounds that can behave like oestrogen in the body. When they're scratched, discoloured or repeatedly heated, the risk of chemical leaching increases — especially into fatty or hot foods. Over time, that repeated low-dose exposure adds to the body's overall toxic burden.

This isn't about panic or perfection. It's about reducing background stress so your liver and hormones can do their job properly.

In this episode we cover: • Why heat + plastic increases chemical exposure • How endocrine disruptors can interfere with hormone balance • Why mid-life women are often more sensitive to background toxins • The problem with scratched non-stick pans • Simple, affordable swaps that make a genuine difference

Your action step this week is simple: Go through your cupboards and remove any damaged, scratched or discoloured plastic containers. If you wouldn't want to eat off it, it's time to replace it.

Small, steady changes like this can reduce toxic load and support energy, digestion and hormone balance in ways you might not expect.

This is part of the February toxin series — next week we move into bathroom and personal care products, and what your skin absorbs every single day.

Shout out to our podcast sponsors Revive Active who make clean, high grade supplements to support daily health.

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We're told to eat "healthy", but food labels don't always tell the full story. Many everyday products that look virtuous on the front can still contain ingredients that quietly add to your toxic load - and in mid-life, that matters more than ever.

In this episode, I'm breaking down where food toxins are hiding, examples of what to look for, and how they can interfere with hormone balance, digestion and energy levels. Most importantly, I'll show you how to reduce exposure in a realistic way – without cooking everything from scratch or feeling overwhelmed.

This isn't about fear, perfection, or cutting everything out. It's about understanding what actually matters, so your body can focus on doing what it's meant to do.

In this episode we cover:

Why food toxins affect hormones, digestion and energy
How ingredient lists can be more important than front-of-pack claims
The difference between ultra-processed foods and helpful convenience foods
Common additives that increase liver and gut burden
Why preservatives in packaged and sliced meats matter
How batch cooking supports hormone health and saves money
Practical high-street swaps that fit real life

Reducing toxic load is often one of the missing pieces when women feel tired, stuck or hormonally out of balance – even when they're "eating quite well".

🎧 This is the first episode in the February toxin series. Next week we'll move into kitchen toxins – the pans, plastics and storage habits you probably don't think twice about.

Shout out to our podcast sponsors - Revive Active. One of the reasons I'm so aligned with Revive Active is their focus on clean, well-formulated supplements. When we're talking about reducing toxic load, it's not just about food and the environment — it's also about being mindful of what we're taking in supplement form.

Their multivitamin complexes are designed to support the body without unnecessary fillers, artificial colours or additives, which is especially important when you're supporting liver function, hormones and overall resilience.

They have options that work really well for:

Busy adults who want solid nutritional foundations
Teenagers and older children who may have gaps in their diet
Families who want one trusted brand rather than a cupboard full of different products

I often say to clients, a good quality multivitamin is like nutritional insurance — it doesn't replace good food, but it helps cover the basics, especially during busy or stressful periods.

If you'd like to have a look, you can explore the range from Revive Active, and you can use my code WENDY10 for a discount.

High-intensity exercise is often promoted as the fastest way to burn fat and boost fitness. But many women find that doing too much HIIT leaves them exhausted, inflamed and struggling with stubborn belly fat.

In this episode, I explain why much of the exercise research behind HIIT has focused on male physiology, and how women's bodies respond differently to repeated high-intensity stress. We explore the role of cortisol, recovery and metabolic adaptation — and why pushing harder doesn't always lead to better results.

I also share how to build a more supportive movement routine that improves strength, energy and metabolic health without overwhelming your nervous system.

Thank you to Revive Active for supporting this episode of the podcast. If you are a regular exerciser and want to support your joint health then their Joint Complex is the one for you - don't forget to use code Wendy10 for 10% off at checout.

Research & further reading High-intensity exercise increases cortisol as part of the normal stress response. When training intensity is frequent and recovery is limited, cortisol can remain elevated. Research suggests chronically elevated cortisol may contribute to increased abdominal fat storage and reduced metabolic efficiency, particularly in women.

Sources:

• Hackney (2006) Stress and the neuroendocrine system in exercise https://pubmed.ncbi.nlm.nih.gov/16503658/

• Thuma et al. (2021) Exercise intensity, cortisol and recovery https://pubmed.ncbi.nlm.nih.gov/33863840/

• AZ Performance Institute (2024) – Cortisol, training load and recovery https://azperformanceinstitute.com/research/

Very low-carb and keto-style diets are often praised for quick results, especially when it comes to fat loss. But many women find that what works brilliantly at first can later lead to fatigue, stubborn belly fat and a slowing metabolism.

In this episode, I explain why much of the research behind low-carb diets has focused on men, and how women's bodies respond differently to prolonged carbohydrate restriction. We explore how low energy availability can affect thyroid function, cortisol levels and metabolic rate — and why this often shows up as central weight gain rather than weight loss.

I also share a more balanced, hormone-supportive way of eating that supports energy, digestion and long-term metabolic health, without extremes.

Thank you to Revive Active for supporting this episode of the podcast. During periods of dietary change or restriction, I often recommend ensuring broad micronutrient support, particularly when energy levels feel low or recovery is slower than expected. There flagship produce - revive active, is perfect for anyone who wants to ensure their daily needs are met.

Research & further reading Carbohydrate intake influences thyroid hormone conversion, particularly the production of active thyroid hormone (T3), which plays a key role in metabolic rate and energy. Research suggests long-term very low-carbohydrate diets may reduce T3 levels and slow metabolism, particularly in women. Reduced metabolic output combined with elevated cortisol can contribute to stubborn abdominal fat storage.

Sources:

• Hall et al. (2016) Energy expenditure and metabolic adaptation during low-carbohydrate diets https://pubmed.ncbi.nlm.nih.gov/27385608/

• Ruiz-Núñez et al. (2016) Thyroid hormone metabolism and energy restriction https://pubmed.ncbi.nlm.nih.gov/26980849/

• PMC 9165850 (2022) Low-carbohydrate diets and thyroid function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9165850/

Intermittent fasting is often promoted as a powerful health tool, but many women find that longer fasting windows leave them feeling tired, anxious or struggling with sleep.

In this episode, I explain why much of the fasting research has been carried out in men, and how women's hormones respond differently to prolonged periods without food. We look at cortisol, blood sugar balance and why daily long fasts can interfere with progesterone, oestrogen and thyroid health - particularly in mid-life.

I also share a more hormone-friendly way to approach fasting, so you can support metabolic health without pushing your body into stress mode.

Thank you to Revive Active for supporting this episode of the podcast. I often recommend Revive Active to clients during busy or demanding periods, as it provides broad micronutrient and amino acid support when nutrition or routine isn't quite optimal.

Research & further reading Fasting places a metabolic stress on the body by signalling energy scarcity. Research suggests women are more sensitive to prolonged fasting than men, showing higher cortisol responses and changes to reproductive hormone signalling when fasting windows are extended. Shorter overnight fasts appear to support blood sugar balance and metabolic health without the same hormonal disruption.

Sources:

• Cleveland Clinic – Intermittent fasting and hormones https://health.clevelandclinic.org/intermittent-fasting-for-women/

• Veri (2023) – Sex differences in metabolic responses to fasting https://www.veri.co/learn/intermittent-fasting-women

• Froy & Miskin (2010) Effect of feeding time on circadian rhythms and metabolism https://pubmed.ncbi.nlm.nih.gov/19949530/

Cold plunges and ice baths are everywhere right now - but what if they're leaving you feeling exhausted, wired or struggling to sleep?

In this episode, I explore why cold exposure can work well for men, yet backfire for many women. We look at how cold plunges affect cortisol, why female hormones respond differently to stress, and why too much cold can disrupt energy, mood and recovery — particularly in mid-life.

A more hormone-friendly approach for many women is cold-water swimming rather than ice baths. The water is usually slightly warmer, movement helps maintain circulation, and the gradual exposure avoids the shock response. The social and outdoor elements may also support nervous system regulation and mood.

If you've been pushing through ice baths because you think you should, this episode will help you rethink cold exposure in a calmer, more supportive way.

Thank you to our podcast sponsors Revive Active remember to use code Wendy10 at checkout for 10% off your order.

Research & further reading Cold exposure activates the body's stress response, increasing adrenaline and cortisol. Research suggests women may experience a stronger and more prolonged cortisol response to cold stress than men, which can affect sleep, recovery and hormone balance if exposure is too intense or too frequent. Gentler cold exposure, such as cold-water swimming, appears to offer benefits for mood and stress regulation without the same physiological strain.

Sources:

• Soeberg Institute – Cold exposure & stress response https://soeberginstitute.com/research/

• Tipton et al. (2017) Cold water immersion: kill or cure? https://pubmed.ncbi.nlm.nih.gov/28177775/

• Kajantie & Phillips (2006) Sex differences in stress responses https://pubmed.ncbi.nlm.nih.gov/16880499/

• The Guardian (2024) – Cold-water swimming and menopausal symptoms https://www.theguardian.com/lifeandstyle/2024/jan/10/cold-water-swimming-menopause-symptoms

Had a big night? A bit too much food, fizz or "just one more" mince pie? This episode is your gentle, realistic guide to bouncing back the next day without guilt, punishment or restriction.

I'm sharing easy, gut-friendly habits you can put in place before bed and the morning after so your body feels supported rather than overwhelmed. These are the simple strategies I use myself - and they really do help you recover quicker.

In this episode, you'll learn:

• The one thing to do before your first festive drink (your liver will love you for it) • Why hydration is your secret weapon - and when electrolytes are worth adding • Make-ahead breakfasts that rebalance your blood sugar and support gut health • The benefits of milk thistle before and after indulgent days • Why fresh air and natural light help regulate your nervous system • Easy meals to soothe your digestion, like soups, casseroles and slow cooker favourites • How Revive Active (or fab sponsors) can help when your nutrition has been a little… erratic

I'm also pointing you towards three brilliant episodes to dive into while I'm away until 7 January:

✨ Episode 208 with Emily Blake – The microbiome explained https://hillstart.me.uk/208-emily-blake/

✨ Episode 166 – The four ingredients of a healthy plate https://hillstart.me.uk/166/

✨ Episode 136 – Understanding the gut–brain axis https://hillstart.me.uk/136/

If you enjoy the podcast, the best Christmas gift you can give is to subscribe and leave a quick review - it genuinely helps more women find this support.

Wishing you a joyful, gentle festive season. I'll see you in the new year. 💫

December can feel like a whirlwind of buffets, nibbles, chocolate tins and last-minute plans, so today's episode is all about keeping things simple, realistic and totally achievable. If you want to enjoy the season and feel good in your body, this one's for you.

We're talking through the easy wins that genuinely make a difference, including:

• How to use my four healthy-plate principles — protein, fibre, colour and healthy fats — even when you're eating out or facing a buffet table • Why adding more plants (hello 30-foods challenge!) is one of the quickest ways to support your gut microbiome and energy levels • Smart swaps for festive meals that don't feel restrictive, just balanced • How to avoid the trap of mindless eating and sugar overload, especially when food is "just there" • Practical examples for real life — from building a better buffet plate to levelling up your breakfast so your blood sugar stays steady all day • Why gut health matters more than ever during December and how simple choices help reduce inflammation and support digestion

This episode is full of calm, supportive guidance to help you feel nourished rather than overwhelmed. Enjoy the celebrations, keep your body happy, and make choices that help you stay energised through the whole month.

Next week, I'll be sharing how to recover after a big or "excessive" day — the gentle steps that help you bounce back quickly, support your gut, and feel more like yourself again.

Thanks to our podcast sponsor Revive Active who's flagship supplement Revive Active can help support you through the holiday season, with 26 active ingredients, simply mix with water and enjoy. Use code WENDY10 at checkout for 10% off your purchases.

This week I'm joined by the fabulous Rebecca Clarke, a qualified holistic counsellor who helps women transform their relationships, reconnect with themselves, and find deeper fulfilment in midlife. If you've ever felt overwhelmed, burnt out, or a bit lost in the roles you hold, this conversation will really speak to you.

We explore why midlife can feel so emotionally charged, how old patterns resurface as body memories, and the power of slowing down long enough to hear what you actually need. Rebecca shares her gentle, grounded wisdom on communication, boundaries, identity, and the small daily wins that genuinely shift how you feel.

In this episode we cover: • Why fulfilment often hides beneath the roles we play • The importance of seeking support when life feels heavy • Understanding emotional triggers and body memories • How over-giving affects your health, energy and relationships • Rediscovering who you are in midlife • Why celebrating tiny daily wins builds confidence and calm • How support transformed Rebecca's own journey with anxiety

You can connect with Rebecca here: Instagram Website

A big thank you to Revive Active for sponsoring the podcast and for creating high-quality supplements that support so many aspects of women's health. I'm really proud to partner with them.

Your gut doesn't just need a reset - it needs routine.

In this final episode of the 4R's series, I'm talking about the Retain phase - how to keep your gut thriving long after a reset or programme ends. It's about feeding your good bacteria, maintaining balance, and creating long-term habits that keep your energy, digestion, and hormones working in harmony.

I'll share why your gut health is the foundation for everything - from immune strength and brain function to mood, focus, and sleep - and how small, consistent changes make the biggest difference.

You'll learn: • How to feed your microbiome with fermented foods like yoghurt, kefir, and sauerkraut • The power of fibre to nourish good bacteria and stabilise blood sugar • Why plant diversity (30+ plants a week!) helps your gut stay resilient • The importance of keeping sugar, alcohol, and ultra-processed foods to a minimum • How routine - three balanced meals, hydration, movement, and sleep all keep your gut and hormones in sync

I also share Sarah's story - how six months after completing the Transformation Programme she still feels fantastic by sticking to colourful, fibre-rich meals and a calm, consistent rhythm.

Fab Female Gem: the secret isn't perfection — it's consistency. Feed your gut, fuel your energy, and your body will look after you.

Learn more about the 28 Day Transformation Programme

This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance.

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: • Zinc from mussels, nuts, and seeds • Omega-3s from oily fish and walnuts • Vitamin A from liver, eggs, and colourful veg • L-glutamine from chicken, tofu, quinoa, and greens • And, of course, bone broth for its soothing, restorative amino acids

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.

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.

Learn more about the self-paced 28-Day Transformation Programme: www.hillstart.me.uk/transformation

This episode is brought to you by Revive Active, supporting energy, focus, and immune health while your body resets. Try Zest Active at www.reviveactive.com and use code WENDY10 for 10% off at chekcout

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: • How the 4R's - Remove, Replace, Repair and Retain - can transform your digestion and energy • Why 70% of messages between the brain and gut travel from the gut to the brain • How symptoms like bloating, brain fog, and low mood often start with what's happening in your microbiome • Why giving your digestive system a short "holiday" can help it heal and reset

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 This episode is brought to you by Revive Active, supporting gut, brain, and immune health with clean, active nutrition. Try Revive Active's Zest Active with code WENDY10 for 10% off: reviveactive.com

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: • Why sleep is essential for hormone balance, energy, and emotional wellbeing • How your digestion and gut repair themselves overnight • The role of sleep in laying down memory and improving focus • Simple, practical ways to improve sleep quality in midlife - from evening routines to nutrition and calming habits

Sleep isn't a luxury, it's your most powerful reset. Support your body with good sleep, and everything else feels easier.

👉 Resources & Links

Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets
Explore my 28-Day Transformation Programme
Glucose monitor - find if your sleep is affected by what you eat - link

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

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: • Where hormone-disrupting chemicals show up in everyday life (and how to spot them) • Simple swaps for home, body, and kitchen that reduce your exposure • How to support your body's natural detox pathways through food and lifestyle

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:

Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets
Explore my 28-Day Transformation Programme: hillstart.me.uk/transformation
Yuka App - scan products to find cleaner options - apple link
Tropic - clean beauty products - my link

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.

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: • Why daily movement is just as important as formal exercise in menopause • The types of activity that help balance hormones and reduce stress • How I shifted from punishing workouts to movement that feels nourishing and sustainable • Practical ways to build more movement into your everyday life, without needing hours in the gym

✨ 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

Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets

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

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: • How stress hormones like cortisol affect your weight, sleep, and mood in midlife • Why perimenopause makes your nervous system more sensitive to stress • Practical, realistic ways to bring calm back into your day, even when life is busy

✨ 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 • Download my free handout 5 Secrets to a Healthy Menopause: • Explore my 28-Day Transformation Programme

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.

October is Menopause Awareness Month, so I’m kicking off a brand-new mini series: 5 Secrets to a Healthy Menopause.

In this episode, I’m sharing the first, and perhaps most powerful secret: re-evaluating your diet. When I hit perimenopause at 40, I didn’t know what was happening to me. My symptoms weren’t extreme, but the poor sleep, night sweats, and constant overthinking left me anxious and exhausted. Changing my diet was the turning point, and it’s a change I now help women make every day.

We’ll cover: • Why nutrition is the foundation for hormone balance and energy • The simple shifts that can calm cravings, improve mood, and ease bloating • How eating protein, fibre, and healthy fats at every meal can help you feel more like yourself again

✨ Fab Female Gem: focus on adding something to your plate, colour, protein or a healthy fat, instead of worrying about what to take away

👉 Resources & Links • Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets • Join my 28-Day Transformation Programme Live reset: Find out more

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.

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: • Why testing isn’t a quick fix - but can offer game-changing insights • What I’ve learned about my stress response, histamine, detox and nutrient needs • How magnesium, omega-3, and B vitamins became key to feeling better • Why food first always wins - but personalisation helps it work

💛 Listener action: If you’re ready to start uncovering what your body needs, my 28-Day Transformation Programme is the perfect place to begin. Start anytime at www.hillstart.me.uk/transformation – just £89 with 50 days’ access.

🎙 Huge thanks to our sponsor Revive Active — I now take their Magnesium daily and love it for stress, sleep, and nervous system support.

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.

The End of Alzheimer's Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age

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.

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: 💥 Why stress burns through magnesium faster 🧘‍♀️ How magnesium helps calm your nervous system and support better sleep 🍫 Why cravings (especially for chocolate!) might be your body asking for more 💊 Whether you should supplement — and which forms are best absorbed

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: Fab Female Nutrition Facebook Group - for more support, expert tips and real talk about hormone health, energy and stress.

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:

Revive Active Beauty Complex with 7g of marine collagen, designed to support skin health and radiance.
Revive Active Joint Complex with 5g of collagen, ideal for supporting joint flexibility and resilience.

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.

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:

What PPIs like omeprazole actually do — and why that matters
The role of stomach acid in digestion and nutrient absorption
How long-term PPI use can affect your gut microbiome
Easy food and lifestyle tips to support better digestion

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.

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:

The surprising link between stress, sleep, and blood sugar
Why B12 levels matter (and how Metformin affects them)
What to eat for better energy, balance, and long-term blood sugar support
How when you eat is just as important

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! When you’re not sleeping well, you’re far more likely to crave sugar and carbs, and studies show that you eat more calories after nights when you have poor quality sleep. Prioritising sleep can make a big difference to blood sugar balance, energy and your overall health.

Pop over to www.reviveactive.com and use code WHILL10 to get 10% off all their super supplement range

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:

The difference between LDL (“bad”) and HDL (“good”) cholesterol
Why cholesterol naturally rises with age, especially around midlife
Side effects to look out for, including fatigue and muscle pain
What CoQ10 is and why statins may deplete it
Food and lifestyle tweaks that really do help, with or without meds
The role of plant sterols (and how some of my clients have used them to avoid medication)

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 Statins can lower your natural CoQ10, which is essential for energy. That’s why I love Revive Active – it includes CoQ10 and other nutrients that support your heart, mitochondria and general vitality. Get 10% off at reviveactive.com with the code WENDY10.

✨ Mentioned in this episode:

My 28 Day Transformation Programme – starts 11th June ➤ hillstart.me.uk/transformation
Follow me on Instagram: @hillstartnutrition

🎧 Subscribe to catch the full series on medications - next week we’re talking about Metformin and blood sugar. Don’t miss it!

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:

Why real human connection is vital for long-term wellbeing
How disconnection can affect our nervous system, energy and mood
Simple ways to create more connection in your life — starting this week
How the world’s longest-living communities prioritise community and belonging
My personal commitment to more phone calls, real chats and in-person moments

💛 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.

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:

Why waiting for the perfect time keeps us stuck
How to start building healthier habits without overwhelm
Examples of real changes I make with clients every day
Your personal challenge to take one positive action today
A reminder that progress isn’t about extremes – it’s about momentum

💛 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.

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:

Why stress is actually a normal and necessary part of being human
The real reason so many of us are stuck in “fight or flight”
How stress affects everything from weight to mood to hormones
My go-to techniques for calming the chaos (no yoga retreat required!)
How to start creating a calm moment in your day, every day

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.

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

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.

🌿 Clare’s Website

🎧 Kindly sponsored by Revive Active – my daily go-to for energy, immunity, and vibrancy. Use code Wendy10 for 10% off your first order.

In this episode, I'm inviting you to pause… just for a moment. We’re talking about the hidden cost of multitasking—and why doing all the things at once might actually be draining your energy, elevating your stress levels, and impacting your long-term health.

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

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? With huge thanks to the podcast sponsors Revive Active who's range of quality supplements support a healthy and long life www.reviveactive.com

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:

How to nourish your bones, joints and muscles with the right foods
Why calcium, vitamin D3 + K2, and collagen are key for long-term mobility
Practical ways to reduce inflammation and joint pain through nutrition
The importance of protein and how to get enough of it daily

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

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. Blog post to accompany this podcast

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.

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!

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!

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.

blog post to accompany this episode

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/

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.

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:

The impact of hormonal changes on weight distribution
The importance of protein, fibre, and healthy fats in your diet
How stress and sleep affect weight management
Practical tips for making sustainable lifestyle changes

Join Wendy as she answers your pressing questions and provide guidance to help you feel your best during this transformative stage of life.

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!

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

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.

https://reviveactive.com/

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

This week I talk to Dr Sarah Ball who is a menopause doctor and advocate for women’s health. We discuss the changes that happen in a woman’s body during menopause. What impact this has on their health, and what their choices are around HRT.

She explains the sex hormones available via HRT, and how to have a better conversation with your GP about your symptoms.

Dr Sarah is passionate about improving the knowledge and understanding about menopause so that every woman is aware of her options and has a better understanding of what is happening in their own bodies. Allowing them to make informed choices to support this mid-stage of life.

This is an unmissable episode, full of practical tips and advice.

Perimenopause and menopause brings a host of changes, but many of its side effects aren’t often discussed openly—yet they can significantly affect our daily lives. From unexpected feelings of loneliness and low mood, to the physical discomforts of vaginal dryness, thrush, and recurring UTIs, this episode delves into the taboo topics of perimenopause, menopause, and post-menopause that deserve more attention.

In this episode, we’ll explore how these changes impact women both emotionally and physically, and why it's vital to break the silence. If you’ve ever felt isolated or unsure how to manage these symptoms, tune in to hear practical tips and expert insights, empowering you to take charge of your menopause journey.

To read the full blog post (insert 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 including the recently formulated Meno Active with a multivitamin sachet plus botanical and omega 3 capsule. Which has been awarded the prestigous M-Tick accreditation.

https://reviveactive.com/

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

Women can be in perimenopause for up to 12 years, and the early signs are often missed or mis-diagnosed.

This week I not only share some of the early signs, we also discuss the key lifestlyle changes that can have a positive impact on these symptoms.

It's not just hot sweats and brain fog, and in fact, these are not the earliest or even the most severe of the symptoms experienced by most of my clients.

To find out more and download my symptom checker. And take back control.

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.

Whilst we might use the term menopause to describe the mid-life hormone journey there are three distinct phases, perimenopause, menopause and post menopause.

Menopause is just one day, the day when you have not had a menstrual bleed for 12 months. Post menopause is all the time after that day.

Perimenopause is the period where things are changing hormonally and can be anything from 2 to 12 years.

This week I explain about what is happening with the hormones, and the different terminology that you may hear spoken.

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 this episode, I want to encourage you to enjoy exploring what a diverse diet might mean for you. Learning how to break free from the same old meals we fall back on week after week.

It’s time to go back to school for your health and reconnect with what you’re putting on your plate. From trying a new recipe to adding a colourful vegetable or grain to your shopping trolley, this is your invitation to broaden your culinary horizons.

Exploring the benefits of "eating the rainbow"—a simple but powerful way to make sure you're getting a diverse range of phytonutrients that support your body at every level. Whether it's that new vegetable you’ve walked past in the supermarket or a recipe you’ve been meaning to try, now's the time to experiment! Join me as I share easy tips on how to start, and why adding variety can transform not just your meals, but your energy, mood, and overall health.

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.

Despite many of us leaving school some years ago, our lives are still dictated by timetables. It may be that you work late on certain days of the week. Perhaps you, or a family member has a club they attend regularly.

You need to factor all of these in before meal planning.

Once you know your timetable you will realise how much time you actually have for preparation and cooking. Then you can start to add meal into your timetable that work with your schedule.

This week I share my top meal planning tips.

To read the full blog post click 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

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

Didn't we all love getting new pens and books for the new school year? September always feels like a new year, without all the pressure of January resolutions.

I invite you to take a look in your cupboards, I'm guessing you only use about 20% of whats in there most of the time. Start by clearing out any damaged items, storage containers without lids and anything else you don't use.

Then decide if you need to invest in new storage or equipment.

Investing in new storage for lunch can be a great investment, as you are more likely to make a packed lunch if you have a nice container.

This week I share my tips for a healthy kitchen.

Read the full blog post here - 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.

Of course we want our body to be naturally detoxifying and cleansing efficiently. However as we have learned in previous weeks, we are exposed to a huge number of chemicals.

So how can we clear them out and support our body if it becomes overwhelmed.

This weeks I share my top supplements for cleansing, and also what I do personally to help cleanse and reset.

What you can expect from a cleanse, and how you might feel and the potential dangers of detoxing without the appropriate support.

The liver is my favourite organ, it has an amazing power to regenerate itself.

However it's not our only detoxification organ, we also detoxify through our skin, our lungs and our kidneys.

Find out more about the interplay between what you consume, and how efficiently these organs can clean it up.

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.

Eating a wide variety of plant foods that contain fibre, vitamins A,C,E and nutrients such as selenium and lycopene are supportive of our natural detoxification pathways.

But just as important are the foods to avoid.

Listen to this weeks podcast to find out what meals naturally contain foods to support your detoxification process.

If supported well, and not overexposed to toxins, our bodies will naturally detox. We have amazing organs to support this process, however, the modern world and environment means that we are being exposed to more and more chemicals that are putting additional pressure on our bodies and can lead to overload.

I explain how we are being exposed to multiple chemicals and toxins on a daily basis and where they are commonly coming from.

Spot the signs of poor detoxification in your own body.

In the final part of our gut health month I talk to the fabulous Emily Blake, who is extremely knowledgeable about all things microbiome.

Emily explains how, as humans, we have never existed without microbes both on and inside us. Each different part of our body has it's own unique microbes and key to health is maintaining a healthy balance.

We dive into the different microbiomes, and she explains how they all interplay and work together, rather than existing as isolated sites. And we discuss how testing can help us find out more about each of these different areas.

Emily shares her top 3 tips for maintaining a healthy microbiome which are easy for us all to apply to our everyday life.

Read the full blog post for all of Emily and Invivo's links.

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.

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.

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.

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.

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.

I just think that we don't eat enough of these amazing nutrient-dense foods, and they deserve a whole podcast episode to love them up.

You can sprinkle them on your breakfast, use them to top salads, stir into yoghurt. The list is endless, today I share my favourite nuts and seeds and their amazing nutritional benefits.

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.

Your kitchen cupboards are stuffed full of ingredients that can boost your health.

From tins of beans and lentils which are not only good for your gut health, they are great sources of plant protein.

To fish and olive oil with heart boosting omega 3.

Find out what other goodies are lurking in your cupboards and how to use them in your diet.

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.

Your kitchen is filled with ingredients that can significantly enhance your health and well-being. Discover these powerful foods and learn simple, effective ways to incorporate them into your busy lifestyle.

This week we delve into your dried herbs and spice rack. You may have thought that they are just there to make your food taste better but many of them have some amazing health benefits too.

Discover the health benefits of turmeric, cinnamon and saffron, and how to use them in your everyday diet.

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.

Ultra Processed foods or UPF are foods that have been industrially produced and contain chemicals such as colours, sweeteners, thickeners and stabilisers.

Are they even food? Or should they be labelled as food like substances.

This week I share how much of our modern diet is made up of these substances and how to spot a UPF.

Convenient does not necessarily mean that food is processed or unhealthy.

There are lots of great convenience foods that I include in my kitchen to help me create quick, tasty, healthy meals.

This week I share with you what they are and how I use them.

You might want to eat before you listen to this weeks episode.

Throughout history people have processed foods to make them last longer, improve the taste or make them more transportable.

This week I explain what they are, and how many of them actually make the foods easier to digest and supportive of gut health.

There is a classification called the NOVA scale that rates foods by the level of processing.

The four levels are

Unprocessed and minimally processed foods
Processed culinary ingredients
Processed foods
Ultra-processed foods

This week I explain how we came up with these levels and what foods are in each.

Using Feng Shui principles along with decluttering can support your emotional well-being. Stephanie Hemstead-Williams shares her insights into ways that we can declutter and improve the energy flow of our home, which will improve our personal energy levels too.

This episode is part of our 'Beyond the Plate' series where we explore what, besides food, is having an impact on our health and wellbeing.

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 www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.

The Blue Zones, are regions around the world known for their exceptional longevity and vitality, and they offer valuable insights into the role of community in health and longevity. In places like Okinawa in Japan, Sardinia, and Ikaria, strong social bonds and a sense of belonging are deeply ingrained in daily life. From shared meals to intergenerational interactions, community is woven into the fabric of these societies, contributing to the health and happiness of their residents.

Don't underestimate the power of community and connection. Whether it's sharing a meal with loved ones, participating in group activities, or simply reaching out to a friend, prioritising meaningful connections can have a profound impact on our long-term health and happiness. In our increasingly disconnected world, combatting loneliness has become a pressing public health concern.

Show blog post - Beyond the Plate

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 www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.

Stress triggers the body's "fight or flight" response, releasing hormones such as cortisol and adrenaline to prepare us to deal with perceived threats. While this response is crucial for survival modern life means that we are exposed to chronic stress, and this has a negative impact on our health.

Whilst we can't get away from stress there are some practical strategies we can employ to mitigate it's effects - listen to find out more.

Link to blog post - Beyond the Plate

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 www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.

When we hear the word "movement," we often envision sweating it out on a treadmill or lifting weights at the gym. Our ancestors got enough exercise daily and they would never have stepped onto a treadmill. If you enjoy the gym or classes then please don't stop, but it is still important to incorporate movement into our daily lives.

Moving your body increases blood flow and oxygen delivery, boosting energy levels and reducing feelings of fatigue. Incorporating movement into your daily routine can leave you feeling more vibrant and alive. Choose the movement that works for you and find ways to make physical activity a natural and enjoyable part of your routine.

Beyond the plate blog post

Sleep is often undervalued in today's fast-paced society, yet it plays a crucial role in overall health and well-being. Quality sleep is essential for physical health, cognitive function, emotional regulation, and immune system function. During sleep, the body repairs tissues, particularly those in the digestive system. It consolidates memories and learning, regulates hormones, and supports brain function. Without adequate sleep, these vital processes are disrupted, leading to a host of negative consequences.

Discover the secrets of sleep and how quality rest can supercharge your health and energy levels.

Read the 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 www.reviveactive.com and enter code Wendy10 to get 10% off your purchases.

Is sugar addictive?

Scientists studied what happens when we eat sugar and found that it activates dopamine, which is the same chemical activated when taking drugs such as cocaine. This has led to the idea that sugar is addictive, but while you may crave it, it's a bit of a stretch to say it is truly addictive.

The key is to first find the extra sugars hiding in your diet.

Then retrain your tastebuds, which I recommend takes 28 days.

You will be amazed at how different your food tastes, and some of the "treats" you used to enjoy will taste overly sweet and artificial.

When you eat a chocolate bar or a dessert you know that you are going to be eating sugar. And for most of us, we enjoy the taste and it doesn't cause us a problem. However, sugar is hiding in many foods so many of us are consuming much higher levels than we realise.

Green washing is the term we use when foods look healthy from the packaging but when you read the label you realise that they are not what they seem.

You might be surprised to hear where sugar is hiding in your diet.

The idea behind sweeteners was good but it's clearly not working, so what went wrong?

Are our bodies meant to be digesting chemicals that taste sweet but have no nutrients or calories?

What can we include in our diet that are naturally sweet instead?

These are the topics discussed in this weeks podcast, part 2 of our 4 part series about sugar.

Our body quickly breaks down sugar in our diet into glucose, however, it also breaks down other food sources into glucose such as simple carbohydrates, vegetables and fruits and even protein.

Glucose is our body's primary source of energy, and insulin is the hormone that helps is utilise glucose. If everything works fine, any excess glucose is stored in our muscles and liver.

However, if we have too much glucose, we will store it as fat. And if we produce too much insulin we can become insulin insensitive.

Both have a negative impact on our health and wellbeing

Ideally, we want to be eating a wide and varied diet that will provide our body with the necessary nutrients. However, if you or someone in your family doesn't eat a varied diet, they may need additional support. Additionally, it can be helpful to increase certain foods or supplements to help the body deal with the virus.

The health of our immune system is affected by various lifestyle factors such as our gut health, stress levels, and sleep patterns. In this week's podcast, I will provide easy-to-follow guidelines to help you achieve balance in these areas.

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.

The ideal response of our immune system to foreign threats lies in having a balanced reaction. An excess of reaction may lead to autoimmune conditions, while insufficient reaction may result in sickness. Our focus when it comes to food should be on the nutrients and ingredients that aid in developing a robust immune system, and those that facilitate the elimination of waste and the repair of any damage.

When we eat real, whole, and seasonal foods, it is easy to consume a diet that is rich in the ingredients we need to support our overall health. The key is to give the body what it needs to support itself.

In this week's podcast, I will be discussing essential foods and nutrients that are crucial for maintaining a strong immune system. Additionally, I will be providing an example of a day's worth of meals that support immunity.

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.

The immune system functions properly by identifying and addressing pathogens, viruses, and other undesirable cells and organisms in a efficient and appropriate manner.

In autoimmune conditions, this mechanism goes haywire, and the immune cells mistakenly target the body's own cells as if they were invaders. This self-attack is what we call an autoimmune response, and the resulting conditions are known as autoimmune diseases.

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.

Our immune system is the most complex system in the body. It is like our army that is constantly monitoring and making decisions about whether substances are safe or not.

This week I discuss the first line immune system, our border defences. They include physical and chemical barriers, such as the skin and mucous membranes.

And our second line defence the adaptive immune system. They include lymph nodes, spleen, and other lymphoid organs that are strategically positioned hubs where immune cells congregate

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.

Healthy fats are the fifth element of our healthy diet.

We make many hormones including our sex hormones from fats, they are key in our brain health and help to reduce inflammation. So they deserve the final spot in our healthy diet. They are high in calories at 9 calories per gram (compared to 4 calories from protein and carbohydrates) so they should be consumed in moderation and focus on unsaturated fats which are the healthiest ones.

To read the full blog post on the five elements of a healthy diet.

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 think that fibre is a forgotten nutrient. Fibre is an essential nutrient that is vital to the health of our gut. And anyone who is interested in their health knows that a healthy gut is vital.

We should think about fibre as a protective barrier for our digestive system. Foods, drinks and medication that we ingest are inflammatory to our digestive lining, and if this inflammation becomes chronic it can lead to digestive conditions such as IBS, leaky gut, bloating and discomfort. When we eat foods high in fibre the fibre acts as a little protective barrier for our digestive lining and therefore protects it from damage. Fibre is also the food of our good gut microbes, so eating fibre rich foods supports our microbial balance.

To read the full blog post about the five elements of a healthy diet.

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.

Forget 5 a day, that is for amateurs, you should be aiming for at least eight portions of vegetables/salad and two to three portions of fruit every day. Eating as many different colours at each meal is key to getting all the phytonutrients your body needs.

There are over 100,000 of these amazing plant compounds and we are still learning about their benefits to our health and wellbeing. But we do know that each different colour, and even each different plant, has a unique combination of these phytochemicals that work synergistically to support our overall health.

For the full blog post on the five elements of a healthy diet.

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 the second of our 5 part series - what makes a healthy diet - it's protein.

Every single cell in our body needs protein; muscles, skin, and bones all need protein. It is our essential building block, and everything starts with protein, so it is important that we get a good helping with every meal. It also helps coordinate our signalling pathways - it's key in sending messages around the body. And last, but no means least, it helps with hunger and satiety.

To read the full month blog post 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 makes a healthy diet? I believe it's just 5 simple ingredients. If eat these every day then you will feed your body with all it needs to boost your health, your energy and your wellbeing. And I will be explaining what they are and why you need them over the next 5 podcast episodes.

The first element is fluid, or water.

Our bodies are mostly water. Our total body composition is around 70% water, but more importantly that our brains are nearly 90% water. So staying hydrated is vital or our brains will simply start to shrink. Drinking fluid regularly throughout the day, as well as eating foods that contain fluid should keep us adequately hydrated but it is surprising how many of us are not getting enough.

Find out more Website blog post for links and more information

I will be taking a short break from the podcast, but I share some of the things that I have learned from the 3 1/2 years I've been recording.

Keep it simple

The episodes that get the most feedback, and have the most impact are the simple ones. Where we go back to basics.

Listen to your body

It talks to you, and the key to improving your long term health is to listen to your body.

You can only do you

Don't try to be like others. Don't try diets that work for others. Do what feels right for you.

Did you enjoy season 1 of the podcast? Let me know

My links

Facebook
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Fab Female Club

For the full episode notes please go to: hillstart.me.uk/177

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Annie creates beautiful crystal armour that can support your at any part of your journey through life. This week we talk all about how crystals work together and some key ones that will support your perimenopause journey.

About Annie Working with crystals Annie creates energy vessel cosmic armour jewellery pieces and personalised crystal sets to aid her clients needs. Teaching them how to harness their crystals and bring that magic into their every day lives.

How do you create a collection such as the menopause? When creating any piece of jewellery, it's important to find out what the client wants from it. So, in the case of the menopause jewellery, we thought about the main symptoms and then looked at stones that could support this part of life.

Some stones are for protection, and they are signified as an amulet, and then there are talisman stones which are for boosting. As a crystal healer, Annie will spend time making sure that the balance is correct. She does this by meditating and listening to which crystals pop up and of course through research. The stones are adaptable and so it's important to get a clear understanding of how they can work with each person.

Key crystals for perimenopause:

Thinking specifically about perimenopause Annie suggests these three crystals

MOONSTONE - for all female hormones. It has lunar energy and it is good to keep by you when you sleep
MALACHITE - a more mature stone and also the midwife stone. This is often used to balance hormones.
AMETHYST - travellers stone to support your in your journey through perimenopause, also very calming for anxiety which is another key symptom in perimenopause.

Some key do's and don'ts with crystals Always clean your stones when you receive them. They will have picked up energy, negative or positive, during their journey to you. Annie suggests the simplest way is to lay them on a bed of salt, and then just throw the salt away. Then to recharge them every month in the same way.

Cleanse your stones every month. Moon bathing is often suggested for stones but it is much more complicated than just putting them out at night, as the different stages of the moon have different effects on the energy. So simple salt cleansing is still the best way to cleanse your stones.

Don't add them to water, some contain minerals that leach. If you want to charge your water you need to put them into a separate container, or use them outside the water.

Use them with intent. Think of crystals as your armour, and you can positively charge them and use them with intent. Spend time with your crystals and they will support and help you.

Quick fire! * Favourite meal - spaghetti Bolognese * Last drink you had - water * What have you got for tea? Probably stir-fry

Annie's links Annie has offered listeners 10% off the menopause collection - just enter code FAB10 at checkout

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Website
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My links * Facebook * Instagram * Fabulous & Female Membership

Has this episode inspired you to buy a crystal? Which one called to you?

Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

I have a fabulous free community on Facebook Fab Female Nutrition Club I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.

If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. This is an fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, and may aim is that you feel empowered to continue with the changes forever. Find out more her

For the full episode notes please go to: hillstart.me.uk/176

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Lori believes that we hold onto weight as protection. The first steps in creating alignment in our bodies is to support healing, eliminate negative self talk and support finding our true authentic self.

About Lori I am a spiritual health coach and registered nurse, and I have studied nutrition and alternative medicine. I help women lose weight and live a life with purpose and passion. I quit my job as a registered nurse because I was not allowed to use alternative methods. I had guidelines to follow I didn't agree with, like selling diet shakes and drugs for example.

How did you become a health coach? Lori was interested in health and had an understanding of nutrition before training to be a nurse. She believed that this would allow her to support patients to the best of her abilities. Whilst she achieved great results she was both disappointed and shocked to be told by her bosses that she had to follow very tight protocols that including promoting supplements and diet shakes.

Soon after Lori left to pursue a career in nutrition proper and feels she can now fully support clients in the way she was meant to.

What would you do to improve the knowledge of doctors and nurses? The medical profession get little or no training in food and nutrition. And in Lori's case this was all funded by big organisations and was not very balanced. She would like to see a shake up of the training to include elements of nutrition and emotional support, so that they are looking for the route cause of the problem, not just treating the symptoms.

When working with Lori her focus is on mindset. She believes that our body is holding onto weight for a reason, it's a shield and protection. After reading Deepak Chopra's book Perfect Health she realised that the mind and the body is connected and you can't work on one without the other. And this is the key to alignment

The final part of the journey to weight loss is the nutrition element. So although she is a weight loss coach it is so much more than just nutrition and food.

Feeling the energy and vibrancy of food One of the key parts of Lori's work is encouraging client to create their own meal plans and understanding what food is fuelling our body. Her emphasis is on plant based whole foods, but she asks us all to walk round our local shops and start to feel the vibrancy of food.

If we pick up food and really connect with how it makes us feel, what it smells like and the external weight of the food. Then we will start to really understand how food makes us feel and how it fuels us both emotionally and physically.

This is how we create alignment and weight loss is a happy accident.

Quick fire! * Favourite food - Italian food, particularly pizza and pasta * Favourite city - Luxembourg (her home city) * What have you got for tea? Probably stir fry

Lori's links Use code ALIGNED to get 11% off any of her products/services

Instagram
Website
YouTube

My links * Facebook * Instagram * Fabulous & Female Membership

Do you feel that your life is in alignment? I'd love to hear if this podcast has helped you.

Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

I have a fabulous free community on Facebook Fab Female Nutrition Club I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.

Several times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program they can help with many different issues and have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.

If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals.

For the full episode notes please go to: hillstart.me.uk/175

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

New Year, New You? What if the old you is enough and instead of trying to re-invent yourself every year take time to really understand what it is you want for your health this year.

Are you setting yourself up for failure We all do it, we make these broad promises and changes and imagine that it is going to change our lives. However, buying new trainers is never going to make you a runner, ordering tonnes of kale is never going to make you a chef. Not unless you really enjoy it and want it.

If you don't love going to the gym you won't suddenly want to start going because you have new gear, but if you have been practising yoga every day at home and want more support then maybe joining a yoga studio would be perfect.

What is it that you can realistically change? What is it in your life that you LOVE, that you are not giving time to? This is the thing that is going to bring you joy and improve your health. Not starting the new mad diet or joining the gym.

If you love cooking then find some new recipes that you love to cook, it's a much better starting place than cutting out all of the food that you enjoy eating and feeling miserable as a result.

Stop following others The fear is in the New Year is that people want to create a new version of themselves, they look on social media at people that they aspire to be and then think that if they change everything about themselves, they will suddenly look/feel like them.

Be honest, it just isn't true.

5 Day Hormone Balancing Program Taking small steps that give you the energy and enthusiasm to make bigger changes is key.

I will be running a 5 day hormone reset to help you just get back to basics and give yourself the room and energy to really understand what it is you want to achieve next year.

It starts on Monday 9th January and all you have to do is join my Fab Female Nutrition Club on facebook, it's totally free!

Are you ready to be happy with yourself?

My links * Facebook * Instagram * Fab Female Club

Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

On Facebook there is my Fab Female Nutrition Club which is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used. Plus we have many challenges and mini courses to help you stay on track with your health goals.

My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the Five Elements of Health - containing resources and guides to help support you in your health journey. Six group coaching calls a year, plus access to other many other member benefits such as discounts from group programs, and clinic days.

A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help you really transfor your health and wellbeing in just 28 days. We have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.

If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.

For the full episode notes please go to: hillstart.me.uk/174

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

About Jenn Jenn is a graduate of the Institute for Integrative Nutrition in NYC and is certified by the American Association of Drugless Practitioners. Growing up with depression and anxiety, Jenn has seen the effects firsthand of what sugar can do to your physical and mental well-being. After healing herself of gastritis in her mid 20’s and learning how to manage her own addiction, Jenn built a woman run company that teaches other busy female professionals how to kick and manage their sugar addiction without being on a diet or denying themselves of things they love.

Jenn’s zone of genius is simplifying the complex and clarifying all the dietary confusion out there while teaching women how to live a life they love waking up to! She is also the founder of Unleash Your Inner Boss, a certified coach program for women who saw such amazing results after learning the Sugar Freedom Method that they too want to teach the Method.

Share your journey with sugar and health. Jenn firmly believes that sugar is addictive, and we need to break the addiction in order to stop the cycle of addiction you need to understand what is driving it. Throughout the day we are being chased by something we are not addressing, and at night when we stop, it hits us and we turn to sugar to mediate the feelings.

Working with sensitive women Jenn uses her power to simplify, and helps them find out what it is they are running from and therefore help them heal and remove the need for the sugar crutch.

Why is sugar bad for us? Jenn worked through her own health issues and found that sugar was the main driver. It causes inflammation, destroys our gut microbiome and is the driver for the mid life weight gain that many of us suffer from.

She is quick to point out that it isn't a case of never having sugar, but about being aware of why you are reaching for sugar. Once you know why, then you can decide if you really want it, and then, most importantly, enjoy it if you choose to eat (or drink) it.

What do you mean by name your strengths, how does this help? In Episode 165 I talk about swapping the jobs you hate with someone for whom it brings them joy and, in Woman Unleashed, Jenn also encourages you to understand and play to your strengths. This can be a difficult task for some, but we all do have strengths and she shares small tasks to help you connect with your inner self and realise what your true strengths are.

Give us two simple tips for quitting sugar. Jenn works with busy professional women and she understands that we need short actionable steps to help us unleash our potential:

Eat when you are hungry - make sure you have foods readily available to you so that when you are hungry, even if you are busy, you are able to eat - listen to the podcast for some of Jenn's ideas for healthy meals on the go.
1 Day Experiment - everyone can quit sugar, alcohol, caffeine....whatever it is that you are trying to stop....for just one day. So make it a one day experiment that you keep repeating until it becomes a new habit.

This epitomises Jenn's no nonsense but simple approach to life. Her strength is to be able to simplify - in a world where there is so much noise and confusion this is a strength we all can benefit from.

Jenns links * Website * LinkedIn * Facebook * Twitter * Instagram

Exclusive to podcast listeners your link to get a complimentary copy of Jenn's book: Woman Unleashed & learn to kick cravings in under 7 days here

My links * Facebook * Instagram * Fabulous & Female Membership

Can you manage a 1 day experiment? Let me know how you get on.

For the full episode notes please go to: hillstart.me.uk/173

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Do you feel sluggish and slow over the holiday period? Whilst food is an integral part of the holiday season, and I don't want you to exclude all those wonderful ingredients. It can also contribute to a sluggish and uncomfortable feeling.

If you want to be full of energy and vitality then you need to consider what it is that you are fuelling your body with. If it's sugar and alcohol and not many vegetables then this might be why you are not feeling your best.

Your digestive system is overloaded Too much rich food can lead to indigestion, it isn't really rocket science, and yet we insist on eating foods at Christmas that are probably very different to our regular diet. And in much higher quantities.

According to a study we consume an average of 5,373 calories on Christmas day. Not only the large quantity but the constantly eating, means that are digestive systems are overloaded. And unfortunately for many it isn't just the one day, it can be a whole week.

Listen to podcast episode 171 where I talk about giving our digestive system a rest. Allowing the food to be fully digested. So snacking constantly on chocolates and nuts are not helping

Go for a walk A gentle walk after eating promotes healthy digestion. Part of the digestive process it to also eliminate waste products and a walk always helps with this. Getting out in nature also helps activate serotonin and this not only improves mood, serotonin promotes a healthy bowel function. And you will be burning off some of the extra calories consumed.

Are you going to be kinder to your gut this Christmas?

My links * Facebook * Instagram * Fab Female Club

Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.

My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.

A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.

If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way,

For the full episode notes please go to: hillstart.me.uk/172

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

About Sarah I’ve been a Pilates instructor for almost 20 years and taught fitness forever yet after having three children I was suffering from bladder leakage. I trained as a pelvic floor coach five years ago so I could help myself and millions of other women who put up with pelvic floor problems! I’ve also trained as a menopause coach so now run pelvic floor programmes, pelvic floor in menopause workshops and coach women in fitness to do regular exercise to lift their energy levels, strengthen their bones and improve their confidence, whilst supporting the pelvic floor!

Can everyone improve their pelvic floor health? Yes! Whilst many women suffer in silence you can take positive action and improve the health of your pelvic floor. Many women have suffered for years with leakage and think that it is just something that they have to put up with, however this is not the case.

And it's never too late to start, Sarah was in her mid 40's before she started to work on her own pelvic floor muscles.

How do we learn to work the muscles better? As a pilates instructor sarah was shocked when she realised that she didn't have any specific training around the pelvic floor muscles. The pelvic floor has 46 connected muscles. Sarah teaches women to understand how to connect with these muscles to understand better how to improve their pelvic floor health.

It's not just a case of tightening the muscles, women have spent years 'holding in' which can be as detrimental to your overall pelvic floor health as being undertoned.

Where can we start? Breathe!

When you breathe properly, and deeply you can feel the pelvic muscles start to connect and then relax. This is the first place that Sarah starts with all her clients.

Quick fire! * Favourite City * memorable meal * Favourite Tea * What have you got for tea? * What have you got for tea?

Sarah's links * Facebook * Website * Instagram

Sarah has kindly offered listeners £5 off her pelvic floor in menopause workshop which is £30. Just send her a message and she'll send you a link with a £5 discount code.

My links * Facebook * Instagram * Fabulous & Female Membership

What do you think of this episode? Let me know!

Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

I have a fabulous free community on Facebook Fab Female Nutrition Club I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.

Several times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program they can help with many different issues and have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.

If you feel like you need a more bespoke option, then I also offer 1:1 coaching and support. Working with your specific needs creating nutritional protocols that support your health goals. This is an fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way, and may aim is that you feel empowered to continue with the changes forever. Find out more here.

For the full episode notes please go to: hillstart.me.uk/171

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Do you eat twice a day, three times a day, or maybe you snack a lot and eat 6 or more times a day? This week I explain why how often you eat is just as important as what you eat.

Why do we need three meals a day? There is a saying about three square meals a day, comes from sailors who used to eat their meals from square plates. However, they definitely didn't eat three times a day and more likely had one or two meals per day.

Three meals a day seems to fit with modern times, we eat before work, at a break in the middle of the day, and then again once we return home. However, we don't have to eat three meals a day what is more important is the space between our meals.

How many times are you eating in a day? When I discuss meal plans with clients, I will often encourage them to eat three meals a day. However, it isn't the number that's important, it's the time between meals that is. And a meal is any kind of food that you eat.

Typically, people are eating several times a day, even if they skip breakfast. As a biscuit, a piece of fruit, or even a milky coffee is food. And I find that by encouraging clients to start with a good breakfast and have a filling lunch, it is easier for them to skip the snacks in between, thus actually reducing the times they eat although it might be increasing the quantity.

Ideally, I recommend that you have at least 3 hours between each meal, and stopping eating 2-3 hours before bed. So if you are up early and eating breakfast you could eat up to four times a day, however it's also totally fine to eat just twice a day. That's the beauty of nutrition - it's adaptable to suit you. The key is to not eat too often, and then to make sure you get a health balanced diet. Listen to episode 166 for more on this.

Are you constantly eating? Share with me how you are going to change that habit.

My links * Facebook * Instagram * Fab Female Club

Want to know more about ways to work with me? There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.

On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I'll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.

My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.

A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results - including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.

If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step.

For the full episode notes please go to: hillstart.me.uk/170

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

About Sam "I'm the co-founder of online sex toy retailer Jo Divine with my husband Paul. We only sell skin safe products and irritant free lubricants and vaginal moisturisers. As a former nurse, I am the sexual health and pleasure expert. I have written 100's of practical sexual health and pleasure articles for our blog and in the press. I also featured on the radio, and in Sex, Myths and the menopause with Davina McCall and How To Have A Better Orgasm on Channel 5. We also work with many healthcare professionals to help their patients to regain their sexual function and reclaim their sex life. Whoever you are, whatever your age, gender, sexual orientation, disability or health issue, we believe sex is meant to be noisy, messy, embarrassing, consensual, pleasurable and most of all, fun "

Where is a good place for a new or timid customer to start? Sam loves talking to customers and would encourage everyone to phone her and have a conversation. Her knowledge as a nurse, her personal experiences and her product knowledge helps her have conversations with clients that ensures they are getting the products, and often the help, that they need.

However not everyone is confident enough to pick up the phone, so the one product that we both believe could help everyone is intimate lubricant. Sam first started using the Yes lubricant and it transformed her experiences, and it is the brand that I use. (however they now have their own brand available which I am currently testing called Sutil)

How has your personal experience affected the products you stock? Sam suffered from recurrent infections, UTI's, thrush and BV which eventually developed into vaginismus. This is when your vaginal muscles contract when penetration is attempted, leading to painful and difficult sexual intercourse.

What Sam hadn't realised until she discovered natural lubricant brand Yes, is that it was all down to the lubrication she and her partner was using. Sam comments that it was so sad that something they were using to try to ease her discomfort was actually the thing causing her symptoms. And the idea for Jo Divine was born.

Quick fire! * Favourite food - cheese, any kind. Or maybe breakfast with husband Pauls home made bread and their home made marmalade. * Most Memorable meal - wedding meal, particularly the chocolate pudding * What have you got for tea? today is a fasting day so probably soup

Sam's links * Instagram * Facebook * Website

My links * Facebook * Instagram * Fabulous & Female Membership

Exclusive to listeners discount 10% valid until the end of 2022 HILL2022 (valid on full price products)

Did this episode encourage you to open up conversations with your partner or your friends? Or maybe you have a question you'd like to ask - please feel free to message either myself or Sam, we want everyone to enjoy sex more

For the full episode notes please go to: hillstart.me.uk/169

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Save Energy Bills We are all concerned about energy bills right now so optimising your usage of the oven and hob is essential. You should never have to turn your oven on to cook just one thing, so if you can prepare and cook dishes in advance do so. And even better, cook double the portions. You have saved yourself time and energy.

You often don't need to reheat your oven, in recipes we reheat so we can give you more exact timings, but most of the time at home I just pop something into the oven to start to cook straight away. And if you do preheat your oven make sure you are ready to put the food in as soon as it is heated, it can take less time than you think.

If you have a slow cooker, or an airfryer, check to see what you can cook in them as they are much cheaper to heat than a full oven.

Can you cook more than one vegetable in the water? This is something my grandma often did, and I do the same. I might boil carrots in the water and drain them with a spoon into a serving bowl, then use the same water to boil brocolli and then make gravy with it. This also helps keep the nutrients.

How to save money food shopping. This is going to take Make a meal plan, work out how many days you will be eating at home, as many of us will eat out over the holiday period, and how many you are catering for for each meal. Then do a meal plan - when doing your meal plan make sure you optimise leftovers, don't be tempted to over cater, if you are having a big breakfast then one other meal in the day is more than enough.

Then make your list. And if you can, order your shopping online, this way you will only get delivered what you need. Saving your personal energy levels not having to battle the shops, and your money as you won't be tempted to buy lots of things you need.

This is why I want to spread the word - with my amazing free club, and this podcast!

My links * Facebook * Instagram * Fab Female Club

For the full episode notes please go to: hillstart.me.uk/168

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

It might surprise you to hear that early signs of perimenopause can often be more mental and emotional than physical. I share some of my experiences this week, and encourage you to open up the conversation with friends and family.

When can we expect to be in perimenopause? It might surprise you to know that I tend to advise clients and friends that if they are 40 or over and experiencing symptoms then assume they are in perimenopause. Perimenopause can last over ten years.

This doesn't mean that you have to experience all of the symptoms all of the time for the full ten years. But our levels of hormones can start to fluctuate quite early, and if you start to feel symptoms then it's worth taking positive action so that they do not progress and worsen.

What are the early signs of perimenopause For many women the early signs of perimenopause are not physical symptoms. We often assume that the menopause is all about hot flushes and irregular periods, but that is some of the latter signs.

it's a busy time for many women and that is why we seem to miss the signs and assume it's because we are stressed, and if we could just get a bit more sleep and have some rest then we will feel better.

However, if you are not sleeping and then feeling low all day, is that actually driving your stress rather than the other way around. For me I didn't realise that the two could be feeding each other until many years later.

What are the early signs of perimenopause? Some of the things you should look for:

difficulty in sleeping, this can be waking at the night worrying and overthinking
sadness - just not feeling like yourself and not wanting to go out as much as you used to
short tempered - or worse, uncontrollable anger
low confidence - feeling that you are being criticised or questioned all the time

This is why I want to spread the word - with my amazing free club, and this podcast!

My links * Facebook * Instagram * Fab Female Club

For the full episode notes please go to: hillstart.me.uk/167

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

What is a healthy diet? We are all different and so a healthy diet means different things. For a coeliac gluten would not be included in a healthy diet. Yet we talk about a Mediterranean diet as being healthy and that often includes pasta.

If you are a non-meat eater then a healthy diet for you would look very different from someone who eats meat. And how many portions of vegetables do I really need to eat every day?

And what about other health conditions, how do they work in a healthy diet?

It is far too wide a term to use. It really doesn't mean anything, and could mean anything. It's not helpful.

What does food need to give us? Food needs to contain essential ingredients for health. Essential means that we cannot make it and so we need to consume it in our diet.

We need essential vitamins, minerals, essential fats. Some of them we need to consume daily, and others we just need to make sure we top up regularly.

And then there are lots of health promoting ingredients such as antioxidants, phytonutrients such as lycopene, resveratrol, or beta carotene which promote health and wellbeing and form part of a healthy diet.

But unless you are a nutritionist, or you have a meal plan created specifically for you, how do you know that you are eating a healthy diet?

My four simple rules for a healthy plate of food * Protein - it is the first ingredient of our cells and we need to include it in every meal * Colour - colourful fruits and vegetables so that we get all the wonderful phytonutrients daily * Fibre - feeds our good gut bacteria, and helps our body eliminate toxins via healthy stools * Healthy fats - to help us make hormones. Hormones are responsible to send messages around the body.

My links * Facebook * Instagram * Fab Female Club

For the full episode notes please go to: hillstart.me.uk/166

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

What would happen if you couldn't do your job? Your job might be to cook the meals, you might be the breadwinner. You might be the one that makes sure the family has fun at the weekends. Whatever your job is within your family unit it's important, and if you weren't able to do it, for whatever reason, your family would suffer as a result.

Get support You are not a machine, and you cannot do this all alone. So if the reason you are not taking care of yourself is because you don't have time, you need to find a way to make that time.

Are you putting to high expectations on yourself? Are you able to delegate or get the rest of the family involved?

Make a list of the jobs that you do, is there any way that you could get outside help? There are people that love to do the things you hate so ask around, if finances are tight could you do an exchange?

Make a health plan Make a list of positive actions that you can take to improve your health right now, call it your 'healthy me' list and start to tick them off.

Could you go to bed earlier so you are less tired?

Could you stop eating junk food and make yourself a nice meal so that your digestion improves?

If you love to walk then can you take the family to the countryside at the weekend?

What do you have on your 'healthy me' list? Let me know!

My links * Facebook * Instagram * Fab Female Club

For the full episode notes please go to: hillstart.me.uk/165

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Health Currancy Ltd was founded by New Zealander Fleur Cushman, who grew up under the life-shaping influence of her father, natural health pioneer and visionary Mike Cushman, who changed the face of the natural healthcare industry in the Southern Hemisphere with his 'Clinicians' range of vitamin and mineral supplements.

Mike brought the quickly-developing New Zealand blackcurrant story to Fleur's attention and, as a result, Health Currancy was launched, with CurraNZ the flag bearing first-to-market product of the NZ blackcurrant kind in the UK, launched in February 2014.

Fleur has lived in the UK for over 20 years and until forming Health Currancy, was a sports journalist and editor on a leading national newspaper based in London.

How her father's journey impacted on her supplement range. Fleurs father was a pioneering force who championed the use of natural formulations over manufactured and artificial compounds.

Fleur's links Fleur has kindly offered podcast listeners 20% off their first order - just use code HILLSTART at checkout.

20% Discount link
Website
Instagram
Facebook

My links * Facebook * Instagram * Fabulous & Female Membership

For the full episode notes please go to: hillstart.me.uk/164

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Today's podcast is released to coincide with world menopause day, I also released a special episode in 2021, if you would like to go back to listen it's episode 110.

What's the difference between menopause and perimenopause? The term perimenopause and menopause are often used interchangeably. However officially the term menopause is a single day, and it is the day when a woman has not had a period for 12 months. Perimenopause is the time before that and post menopause is the time after that.

When we are talking about signs, symptoms, and other general talk around menopause what we are usually referring to is actually perimenopause.

How long does perimenopause last? One of the most common things I hear is 'I'm not in menopause yet' from women that are in their early 40's. Whilst perimenopause is different for everyone, I suggest that it lasts around ten years.

The reason I suggest ten years is that it can often start with symptoms that you might not recognise as perimenopause. Women assume that if they are still having a regular cycle that they are not in perimenopause, and whilst changes in our hormone levels, particularly oestrogen does have an impact on our cycle regularity, many women are taking contraceptives that interfere with this natural cycle. Also, your cycle might be less strong, but still regular.

In my experience of working with many women, often the first signs are more psychological than physical. Poor quality sleep, anxiety, fear, or anger are very common early signs. Many women describe it as having PMT but at any time of the month, along with increases in GI issues and fatigue.

The reason many women do not realise these symptoms are actually perimenopause as this seems to coincide with a time that we are super busy and we will often put it down to the stresses of modern life, rather than the natural cycle of life.

When does perimenopause end? Officially 12 months after your last period is menopause, and then all the time after that is post menopause. However, we cannot just assume that our hormones and our bodies miraculously balance on that day, and we achieve perfect homeostasis. It is still highly likely that we still have some work to do to clear and balance hormones and support our health naturally through our second spring.

I have had many women approach me in their late 50's distressed and confused becuase they are still feeling symptomatic and didn't expect that.

What can we do to support ourselves through perimenopause? My advice to every woman at any age, but particularly those in their mid-life years - which I suggest is 35 to 55 is to take care of your hormones. It doesn't matter whether you are having a regular period or not you can still do lots of work to support yourself.

The earlier you start to take care of your overall health, the easier your transition through perimenopause will be, and the quicker you will reach that wonderful second spring.

Clean up your diet
Reduce stimulants such as coffee alcohol and sugar, as we seem to be more sensitive to these during perimenopause
Prioritise Sleep - listen to podcast episode 131 and 132
Rethink your exercise regime
Reduce environmental toxins - clean up your beauty products and household cleaning

Are you ready to support your journey through perimenopause?

For the full episode notes please go to: hillstart.me.uk/163

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Today's podcast is released to coincide with world menopause day, I also released a special episode in 2021, if you would like to go back to listen it's episode 110.

What's the difference between menopause and perimenopause? The term perimenopause and menopause are often used interchangeably. However officially the term menopause is a single day, and it is the day when a woman has not had a period for 12 months. Perimenopause is the time before that and post menopause is the time after that.

When we are talking about signs, symptoms, and other general talk around menopause what we are usually referring to is actually perimenopause.

How long does perimenopause last? One of the most common things I hear is 'I'm not in menopause yet' from women that are in their early 40's. Whilst perimenopause is different for everyone, I suggest that it lasts around ten years.

The reason I suggest ten years is that it can often start with symptoms that you might not recognise as perimenopause. Women assume that if they are still having a regular cycle that they are not in perimenopause, and whilst changes in our hormone levels, particularly oestrogen does have an impact on our cycle regularity, many women are taking contraceptives that interfere with this natural cycle. Also, your cycle might be less strong, but still regular.

In my experience of working with many women, often the first signs are more psychological than physical. Poor quality sleep, anxiety, fear, or anger are very common early signs. Many women describe it as having PMT but at any time of the month, along with increases in GI issues and fatigue.

The reason many women do not realise these symptoms are actually perimenopause as this seems to coincide with a time that we are super busy and we will often put it down to the stresses of modern life, rather than the natural cycle of life.

When does perimenopause end? Officially 12 months after your last period is menopause, and then all the time after that is post menopause. However, we cannot just assume that our hormones and our bodies miraculously balance on that day, and we achieve perfect homeostasis. It is still highly likely that we still have some work to do to clear and balance hormones and support our health naturally through our second spring.

I have had many women approach me in their late 50's distressed and confused becuase they are still feeling symptomatic and didn't expect that.

What can we do to support ourselves through perimenopause? My advice to every woman at any age, but particularly those in their mid-life years - which I suggest is 35 to 55 is to take care of your hormones. It doesn't matter whether you are having a regular period or not you can still do lots of work to support yourself.

The earlier you start to take care of your overall health, the easier your transition through perimenopause will be, and the quicker you will reach that wonderful second spring.

Clean up your diet
Reduce stimulants such as coffee alcohol and sugar, as we seem to be more sensitive to these during perimenopause
Prioritise Sleep - listen to podcast episode 131 and 132
Rethink your exercise regime
Reduce environmental toxins - clean up your beauty products and household cleaning

Are you ready to support your journey through perimenopause?

For the full episode notes please go to: hillstart.me.uk/163

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

When was the last time you were hungry? That rumbling feeling in your stomach followed by a slight discomfort if you don't eat straight away. Those are the signals that we should be feeling before we eat.

However in modern times we eat to a schedule. We have forgotten to eat based on when we are hungry or need food. We like to call it intuitive eating and I explored this way back in episode 91.

Are we becoming resistant to our fullness indicators.? I've had several conversations of late with friends about feeling full, or their inability to feel full. They explain it like not having an off switch and that they can just keep on eating. And then I did some training and reading around leptin resistance.

Leptin is the hormone that signals to your brain that you feel full. We have many hormones in our bodies and they all act as messengers, leptin is created in our fat cells and its supposed to tell your brain that you either have enough fat cells you don't need to eat and you can burn calories at your normal rate. It's part of our innate survival hormones and is supposed to stop you starving or overeating - neither of which would have been helpful in early evolution.

The brain responds to leptin by either encouraging you to eat more or less dependent on how much body fat you have stored.

Larger amounts of stored fat leads to higher levels of leptin. As leptin is produced in our fat cells the more body fat you have the more leptin you produce.

In modern society we have been ignoring our signals and eating foods when we are not hungry, not only that but the food industry has created foods that seem to allow us to override those signals by having that perfect balance of sweet/salty/fatty foods. Again this is part of our survival mechanisms. But food has evolved quicker than man.

What is leptin resistance? If our bodies natural homeostasis (balance) is working leptin will naturally control our body weight. However I refer back to my first question, when was the last time you felt hungry?

We are simply not listening to our bodies, and as the stored fat increases so does leptin. Just like insulin resistance leading to Type2 Diabetes it is now believed that leptin resistance could be driving higher body weights and some peoples inability to lose weight.

For the full episode notes please go to: hillstart.me.uk/162

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

When was the last time you were hungry? That rumbling feeling in your stomach followed by a slight discomfort if you don't eat straight away. Those are the signals that we should be feeling before we eat.

However in modern times we eat to a schedule. We have forgotten to eat based on when we are hungry or need food. We like to call it intuitive eating and I explored this way back in episode 91.

Are we becoming resistant to our fullness indicators.? I've had several conversations of late with friends about feeling full, or their inability to feel full. They explain it like not having an off switch and that they can just keep on eating. And then I did some training and reading around leptin resistance.

Leptin is the hormone that signals to your brain that you feel full. We have many hormones in our bodies and they all act as messengers, leptin is created in our fat cells and its supposed to tell your brain that you either have enough fat cells you don't need to eat and you can burn calories at your normal rate. It's part of our innate survival hormones and is supposed to stop you starving or overeating - neither of which would have been helpful in early evolution.

The brain responds to leptin by either encouraging you to eat more or less dependent on how much body fat you have stored.

Larger amounts of stored fat leads to higher levels of leptin. As leptin is produced in our fat cells the more body fat you have the more leptin you produce.

In modern society we have been ignoring our signals and eating foods when we are not hungry, not only that but the food industry has created foods that seem to allow us to override those signals by having that perfect balance of sweet/salty/fatty foods. Again this is part of our survival mechanisms. But food has evolved quicker than man.

What is leptin resistance? If our bodies natural homeostasis (balance) is working leptin will naturally control our body weight. However I refer back to my first question, when was the last time you felt hungry?

We are simply not listening to our bodies, and as the stored fat increases so does leptin. Just like insulin resistance leading to Type2 Diabetes it is now believed that leptin resistance could be driving higher body weights and some peoples inability to lose weight.

For the full episode notes please go to: hillstart.me.uk/162

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

After her daughter suffered a back injury, a colleague recommended reflexology and Ruth was amazed by the speed of her improvement in symptoms. After just a couple of sessions her pain had gone.

And it didn't return.

Ruth tells us that she had been looking for something new to learn, but each time she had enrolled on a course it had been cancelled. Her daughter journey piqued her interest, and this time when she enrolled on a level 5 reflexology course with Alison Walker it ran. After a studying reflexology Ruth realised that this had been what she was looking for and she wanted to make it her career. Personal events made her re-evaluate her work life balance and she took the plunge and became a full time reflexologist.

Now Ruth not only practises reflexology, she now trains other practitioners in a level 5 qualification. This seems a fitting and natural complement to her previous career, meaning she gets to practise both her passions.

Ruth's website: https://www.inspiresreflexologycollege.co.uk/

Ruth's Facebook: https://www.facebook.com/ruthhodgkissclinicalreflexology

My facebook:

https://www.facebook.com/hillstartnutrition/

My Instagram:

https://www.instagram.com/fabfemalenutrition

Fabulous & Female Membership:

http://www.fabfemale.co.uk/

For the full episode notes please go to: hillstart.me.uk/161

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

After her daughter suffered a back injury, a colleague recommended reflexology and Ruth was amazed by the speed of her improvement in symptoms. After just a couple of sessions her pain had gone.

And it didn't return.

Ruth tells us that she had been looking for something new to learn, but each time she had enrolled on a course it had been cancelled. Her daughter journey piqued her interest, and this time when she enrolled on a level 5 reflexology course with Alison Walker it ran. After a studying reflexology Ruth realised that this had been what she was looking for and she wanted to make it her career. Personal events made her re-evaluate her work life balance and she took the plunge and became a full time reflexologist.

Now Ruth not only practises reflexology, she now trains other practitioners in a level 5 qualification. This seems a fitting and natural complement to her previous career, meaning she gets to practise both her passions.

Ruth's website: https://www.inspiresreflexologycollege.co.uk/

Ruth's Facebook: https://www.facebook.com/ruthhodgkissclinicalreflexology

My facebook:

https://www.facebook.com/hillstartnutrition/

My Instagram:

https://www.instagram.com/fabfemalenutrition

Fabulous & Female Membership:

http://www.fabfemale.co.uk/

For the full episode notes please go to: hillstart.me.uk/161

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Take back control. You might not be sure if you are actually in perimenopause yet, but that doesn't mean you should just wait until you are to take action. The better your health going into this period of change the better equipped your body is to deal with the transition.

Mental and physical impact of perimenopause It's not just about night sweats, the early signs of perimenopause can be much more subtle. For me it was anxiety and poor quality sleep, which I just attributed to a stressful job. Mood swings and anxiety are common, a bit like having constant PMT? And because it's a busy time of life for most women they just chalk it up to stress and power through.

Once I took time to prioritise my health and in particular my sleep my symptoms improved. I also changed my exercise regime, concentrating on strength and yoga rather than high impact work that was just adding to the load on my central nervous system.

Natural solutions and tips to help deal with perimenopause There a many ways that we can help our transition through perimenopause. I like to think about it as supporting our mid life and these are tips that will help you improve your health and wellbeing whatever your age or sex.

Here are my top 5 tips:

Prioritise sleep - listen to episode 134 for more tips on foods to improve mood and sleep.
Reduce sugar and alcohol - this is the single most effective thing I did for my symptoms.
Move regularly - and consider what type of exercise you are doing, try varying it.
Eat whole and colourful foods - whole grains, nuts and seeds, colourful vegetables, quality protein. these should form the basis of your meals.
Use herbs and aromatherapy wisely - herbal teas to help calm you, Shatavari is my favourite female herb to help with many symtpoms, sage can help with hot flushes. Citrus oils boost mood and concentration whilst lavender helps with sleep.

You don't have to do them all together, be kind to yourself and just ask the question - what can I do that is a positive change right now.

For the full episode notes please go to: hillstart.me.uk/160

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Take back control. You might not be sure if you are actually in perimenopause yet, but that doesn't mean you should just wait until you are to take action. The better your health going into this period of change the better equipped your body is to deal with the transition.

Mental and physical impact of perimenopause It's not just about night sweats, the early signs of perimenopause can be much more subtle. For me it was anxiety and poor quality sleep, which I just attributed to a stressful job. Mood swings and anxiety are common, a bit like having constant PMT? And because it's a busy time of life for most women they just chalk it up to stress and power through.

Once I took time to prioritise my health and in particular my sleep my symptoms improved. I also changed my exercise regime, concentrating on strength and yoga rather than high impact work that was just adding to the load on my central nervous system.

Natural solutions and tips to help deal with perimenopause There a many ways that we can help our transition through perimenopause. I like to think about it as supporting our mid life and these are tips that will help you improve your health and wellbeing whatever your age or sex.

Here are my top 5 tips:

Prioritise sleep - listen to episode 134 for more tips on foods to improve mood and sleep.
Reduce sugar and alcohol - this is the single most effective thing I did for my symptoms.
Move regularly - and consider what type of exercise you are doing, try varying it.
Eat whole and colourful foods - whole grains, nuts and seeds, colourful vegetables, quality protein. these should form the basis of your meals.
Use herbs and aromatherapy wisely - herbal teas to help calm you, Shatavari is my favourite female herb to help with many symtpoms, sage can help with hot flushes. Citrus oils boost mood and concentration whilst lavender helps with sleep.

You don't have to do them all together, be kind to yourself and just ask the question - what can I do that is a positive change right now.

For the full episode notes please go to: hillstart.me.uk/160

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Prior to puberty girls and boys are fairly similar, if they are the same height and build they will have similar strength. As puberty hits both sexes get an increase in sex hormones - boys get more testosterone and girls get a whole heap of hormones, oestrogen being the one that we talk most about but also progesterone, folicle-stimulating hormone and luteinizing hormone play a delicate and intricate balance.

Eventually, the hormones become cyclical and a womans fertile period begins. Each cycle of approx. 28 days sees varying degrees of these hormones in a monthly dance.

Remember the anger, the despair the fear during puberty? The difficulty finding your place in your class, your home and then at work. It was bewildering and sometimes unpredictable. Thats just what is happening now. Our hormones are no longer in sync, we can't say when or how we will feel. And it's scary. But it is temporary.

For the full episode notes please go to: hillstart.me.uk/159

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Prior to puberty girls and boys are fairly similar, if they are the same height and build they will have similar strength. As puberty hits both sexes get an increase in sex hormones - boys get more testosterone and girls get a whole heap of hormones, oestrogen being the one that we talk most about but also progesterone, folicle-stimulating hormone and luteinizing hormone play a delicate and intricate balance.

Eventually, the hormones become cyclical and a womans fertile period begins. Each cycle of approx. 28 days sees varying degrees of these hormones in a monthly dance.

Remember the anger, the despair the fear during puberty? The difficulty finding your place in your class, your home and then at work. It was bewildering and sometimes unpredictable. Thats just what is happening now. Our hormones are no longer in sync, we can't say when or how we will feel. And it's scary. But it is temporary.

For the full episode notes please go to: hillstart.me.uk/159

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Do you always plan to start that new healthy regime on a Monday? Or maybe it's after your weekend, or after your holiday, or that big night out with friends? Is that really the reason, or is it just that you feel overwhelmed by the change you perceive you need to make instead of just taking a positive action.

If your health was money would you budget better. Would you be more frugal some days to allow you the days where you spend more? Why not think of your health in that way. Each day you eat better you are investing in your long term healthy pot, and you can start to draw on that investment as you age.

Looking after your own health isn't about being perfect. If you eat better today than you did yesterday that's positive. If you choose something healthier at the restaurant that's positive. All the positive decisions make for improved health overall.

For the full episode notes please go to: hillstart.me.uk/158

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

Do you always plan to start that new healthy regime on a Monday? Or maybe it's after your weekend, or after your holiday, or that big night out with friends? Is that really the reason, or is it just that you feel overwhelmed by the change you perceive you need to make instead of just taking a positive action.

If your health was money would you budget better. Would you be more frugal some days to allow you the days where you spend more? Why not think of your health in that way. Each day you eat better you are investing in your long term healthy pot, and you can start to draw on that investment as you age.

Looking after your own health isn't about being perfect. If you eat better today than you did yesterday that's positive. If you choose something healthier at the restaurant that's positive. All the positive decisions make for improved health overall.

For the full episode notes please go to: hillstart.me.uk/158

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

After having acne as a teenager and taking several courses of antibiotics that did nothing to help, Chris found a herbalist and started taking probiotics and working on his diet. He researched skincare brands and trialed them to see which worked for him, and his lifelong passion was born.

Skincare products can contain additives which are not good for either us or the environment. The main ones being alcohol, sulphates, and sulphites. Alcohol is added to encourage a product to dry, and sulphates to make the product foam, which is a particular issue with haircare products.

If you have dry or older skin Chris talks to us about slugging putting on a hydrating product overnight or covering your existing products with something that locks in the moisture such as vaseline.

Today's episode covers themes including:

New generation sun creams have mineral and a tiny bit of avobenzone which is a fairly safe compromise but not to be used on the beach
A good morning routine including a gentle face wash, vitamin C and a moisturising cream with SPF
How Chris cut out sugars to test his reactions and landed on fasting for his own sustainable gut health balance.

Follow Chris Here:

Site: http://www.chrisgibsonlive.com/

YouTube: https://www.youtube.com/chrisgibsonlive

Facebook: https://www.facebook.com/ChrisGibsonFriends

Instagram: https://www.instagram.com/skin_so_fabulous/

LinkedIn: https://www.linkedin.com/in/cggibson1

For the full episode notes please go to: hillstart.me.uk/157

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

After having acne as a teenager and taking several courses of antibiotics that did nothing to help, Chris found a herbalist and started taking probiotics and working on his diet. He researched skincare brands and trialed them to see which worked for him, and his lifelong passion was born.

Skincare products can contain additives which are not good for either us or the environment. The main ones being alcohol, sulphates, and sulphites. Alcohol is added to encourage a product to dry, and sulphates to make the product foam, which is a particular issue with haircare products.

If you have dry or older skin Chris talks to us about slugging putting on a hydrating product overnight or covering your existing products with something that locks in the moisture such as vaseline.

Today's episode covers themes including:

New generation sun creams have mineral and a tiny bit of avobenzone which is a fairly safe compromise but not to be used on the beach
A good morning routine including a gentle face wash, vitamin C and a moisturising cream with SPF
How Chris cut out sugars to test his reactions and landed on fasting for his own sustainable gut health balance.

Follow Chris Here:

Site: http://www.chrisgibsonlive.com/

YouTube: https://www.youtube.com/chrisgibsonlive

Facebook: https://www.facebook.com/ChrisGibsonFriends

Instagram: https://www.instagram.com/skin_so_fabulous/

LinkedIn: https://www.linkedin.com/in/cggibson1

For the full episode notes please go to: hillstart.me.uk/157

To listen to the full episode head on over to your chosen podcast provider or follow this link here for itunes:

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

I'm guessing your initial reaction to the question was no. We think about extreme eating as people who have an unhealthy relationship with food that is affecting their lives, you might think of an anorexic person, who is controlling the amount of food they eat. Or we've all seen the TV shows when they talk about people who live on junk food and won't eat anything green.

However, there is an emerging band of people that are controlling in their dietary habits that you might not consider to be extreme. I see food diaries that look healthy on first investigation, but then you realise that they are eating the same three breakfast, lunches and dinners on repeat. This is known as orthorexia, a growing group of people who are extremely controlling over their food and will only eat foods that they consider to be good for them.

From childhood we are given rules around what we can and can't eat, and when we can eat it. Whilst these are often done with the best of intentions, they can lead to more extreme eating as an adult.

Is there something that you ate as a child and won't try again? Our taste buds develop over time. As children we prefer sweet things but as we age we can enjoy more sour and tart foods. Lots of people have negative connotations with food they were forced to eat as a child.

It might be that you are fearful of eating something incase you have a reaction. Digestive issues are becoming more and more common and many people will exclude huge waves of foods.

What are the food rules that you have?

Full show notes can be read at - https://hillstart.me.uk/154/

Full episode is available on all podcast providers -

https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

This week I am joined by Bethan from Hot Tea Mama, we talk about what she learned as a tea buyer and blender, and how that helps her formulate her teas for women.

Unfortunately in the UK we tend to drink the most rubbish form of tea there is, it's the dust that collects in the troughs that is added to bags.

Bethan sourced and bought the finest tea leaves in her previous jobs and wishes we understood how poor quality much of what we drink is. Whilst she also enjoys a good cup of tea with milk she makes sure it's better quality and encourages us all to try fresh leaf tea to help us understand the difference.

http://www.hotteamama.com

Instagram: https://www.instagram.com/hotteamama/

Facebook: https://www.facebook.com/HotTeaMama

Bethan has kindly offered listeners 15% off by quoting code FABFEMALE15

Full show notes can be read at - https://hillstart.me.uk/154/

Full episode is available on all podcast providers - https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

In this episode I discuss fuelling yourself for optimum performance.

We look at the benefits of maintaining yourself as though you are a well oiled, highly productive machine. we also cover:

Vitamins, minerals, and how poor fuel sources affect you
Managing expectations with regards to your limits
How you can go from feeling like a project car to a Porsche

Full show notes can be read at - https://hillstart.me.uk/154/

Full episode is available on all podcast providers - https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

In this episode I discuss all things coffee with the amazing Zain Peer of London Nootropics. We look at the benefits of staying hydrated for the gym, how Zain discovered the daily power of Nootropic blends through ditching the chemical based drinks before workouts, and what adaptogens are! we also cover:

Water soluble CBD vs CBD oil
ashwaganda and its benefits in the Zen blend
Peri, pre, and post menopause bodies and their response to caffeine

Zain was brilliant to talk to and London Nootropics are always innovating with new blends and, in the future, more direct ways to ensure the active ingredients do not get filtered out during the brewing process.

London Nootropics: https://londonnootropics.com/

Instagram: https://www.instagram.com/london.nootropics

Full show notes can be read at - https://hillstart.me.uk/153/

Full episode is available on all podcast providers - https://podcasts.apple.com/us/podcast/are-you-really-going-to-eat-that/id1480678239

In this episode I discuss the need to identify and break out of that survival mode cycle and how we can thrive in our day to day life.

Survival mode is designed for short term responses and not for every day living. The signs for constantly living in this stressed state can be:

Chronic fatigue
Interruptions to rest and digest
Poor quality sleep
People pleasing when you're in that 'fawn' state

We look at my 'Five to Thrive', a collection of toolbox techniques that you can easily pick and choose from to develop your own coping strategies when you recognise yourself falling back into that survival mode state.

Full show notes can be read HERE.

Changing our attitude and the way we think can have a profound impact on our well-being. Kim Carr is a positivity coach and my guest this week.

Kim is a Positive Psychology Coach. She has a particular passion for peri/menopausal women who are struggling as life changes, our bodies and minds seem to spiral and we question our identity. The menopause needs to be viewed holistically diet, relationships, emotions, engagement. meaning and accomplishment.

For full shownotes, click here.

Changing our attitude and the way we think can have a profound impact on our well-being. Kim Carr is a positivity coach and my guest this week.

Kim is a Positive Psychology Coach. She has a particular passion for peri/menopausal women who are struggling as life changes, our bodies and minds seem to spiral and we question our identity. The menopause needs to be viewed holistically diet, relationships, emotions, engagement. meaning and accomplishment.

For full shownotes, click here.

All things in life change, and it's important to recognise that and grow and adapt. The new name for my podcast reflects the changes in content that I have been delivering and will continue to deliver.

My body is changing, some of it because of what I have learned and some of it because of my time of life. The change in the podcast is reflecting that journey.

For full shownotes, click here.

We all want to enjoy ourselves on holiday, but if that means feeling bloated and uncomfortable and coming home 10Lb heavier, is that really fun? This week I share some tips that mean you can still have a great time, but you'll come home feeling refreshed and revitalised.

There are also things in my case that I always pack now to support my holiday health:
- Suncream
- OnGuard Spray
- Probiotics
- Sports bra
- Digestive Enzymes
- Milk Thistle

For full shownotes, click here.

In this week's episode, I talked about weight and is it truly an indication of how healthy we are, or are we obsessing over it unnecessarily?

The diet industry has rammed it into us that the number on the scales is the most important. And that by denying ourselves certain foods we can achieve that number, feel happier and be healthier.

For full shownotes click here.

In this week's episode, I speak to Camille Martin about her journey with dieting, how this lead her to become a dietician, and amazing new book Love to Lose.

Camille Martin is a registered dietitian, health blogger, and senior technical editor for the Centers for Disease Control and Prevention. She is also a former chronic dieter who wasted nearly 25 years of her life on a diet.

For full shownotes click here.

In this week's episode, I share some of my tips to help you eat healthy and still stick to a budget.

On a budget, exotic ingredients can be unattainable, but that doesn't have to mean you can't eat well. Getting the basics right is key, quality protein, fibre, good fats and colour are my four essentials on any plate.

For full shownotes click here.

In this week's episode, I talked with Tracy about understanding how great it feels to take back control of our health. She encourages us all to invest time create better knowledge of our SELF and take back control.

Tracy Pleschourt is the Founder of Self-Made U helps men and women create Self-Made wealth and wellness through life coaching.

For full shownotes click here.

In this week's episode, I explain how your skin is made up and how to best protect it. Our skin is the largest organ in our body and the one that is constantly visible.

Our skin has many jobs:
-Protects us against UV light
-Protects us against dehydration
-Helps protect against pathogens

And so much more.

For full shownotes click here.

In this week's episode, I talk to Sian about the challenges women can face in mid-life. Why, when they should be at the height of their career confidence, menopause can throw a curve-ball.

Sian is a Career and Confidence Coach for mid-career professionals who want to move on or move up in their career, or build their confidence in their current role.

For full shownotes click here.

In this week's episode, I discuss 5 tips to help you clean up your diet and kick sugar into touch, forever!

We build resistance to sweet tastes, just like chili. It would be really helpful to cut sugar out completely for a couple of weeks.

Click HERE for the full shownotes.

In this week's episode, I along with Kathy Davis discuss eating more plants doesn't need to be hard, just find a dish that the family enjoys and make it vegan.

Kathy Davis is a plant-based lifestyle and mindset coach, the CEO of VegInspired, and the author of three cookbooks:
*The 30-Minute Whole-Food Plant-Based Cookbook

*The Super Easy Plant-Based Cookbook

*The Budget-Friendly Plant-Based Diet Cookbook

Click HERE for the full shownotes.

In this week's episode, I discuss health; what is health, and does healthy simply mean the absence of illness or discomfort. What if we are supposed to feel well?

The best energy

The best digestion

Balanced hormones

Pain-free

Healthy weight

Click HERE for the full shownotes.

In this week's episode I explore the tricky question around sugar and whether it is addictive or not. Talking about the effect it has on our brain and our pleasure and reward system. Topics covered include:

What is addiction?
Dopamine and Sugar
Sugar and our health
What you can do

For full shownotes click here.

This week I'm talking about shiny object syndrome and modern distractions with Amber Hawley. We delve into what that might look like in your (and our) lives and how to manage it better. Amber Hawley is a licensed therapist and lifestyle strategist who works with entrepreneurial individuals and couples with the emotional side of business.

For full shownotes click here.

This week I talk to mindset coach Kate McCaffrey about the benefits of walking and talking. By being side-by-side and adding movement encourages blood flow to the brain and releases endorphins, which naturally improves our mood and motivation. Kate McCaffrey is a personal mindset coach that uses walk and talk coaching in nature . She helps people find their solutions to reach their potential through creating change in their lives.

For full shownotes click here.

This week I talk to mindset coach Kate McCaffrey about the benefits of walking and talking. By being side-by-side and adding movement encourages blood flow to the brain and releases endorphins, which naturally improves our mood and motivation.

Kate McCaffrey is a personal mindset coach that uses walk and talk coaching in nature . She helps people find their solutions to reach their potential through creating change in their lives.

For full shownotes click here.

In this weeks episode I'm discussing the connection between our guts and our brain. How our digestion and the food we eat can directly affect our mood and our mental health. I talk about:

The Vagus Nerve
Chronic Ill Health
Microbiome Health
Brain Performance Diet

Click HERE for full shownotes

In this episode, I talk to The Menopause Mentor, Jacky Wood. Jacky has taken her own experience of menopause, along with all the research and training she has done as a result and is now committed to helping as many women as she can have an easier journey through perimenopause.

Click HERE for the full show notes

In this week's episode I discuss the foods we can eat that will improve both our sleep and our mood. Topics include:

*Digestion

*Gut Brain Axis

*Food examples

Click HERE for the full shownotes

In this episode, I talk to Hope Pedraza about plant focused nutrition and Pilates. She shares with us her journey to discover a more plant focused diet. And how Pilates can improve everyone's long term health and wellbeing.

Click HERE for the full shownotes

In this week's podcast I talk to Sandra Weber who helps her clients reduce or prevent chronic pain. We talk about the connection between sleep and repair, and Sandra shares her expertise with us to encourage us to change our rhetoric and to promote healing.

Click HERE for the full shownotes

Sleep is a wonderful aspect of life but it can often be an enigma, and this week I am going to share some tips to help you improve the quality of your sleep.

From lifestyle to supplements they are all simple and easily actionable.

This week we include

The Environments
What happens during the day

*Food & Drink

*Supplements and oils

Link to full show notes

In this week's episode, I discuss sleep, why we need sleep and what would happen if we didn't sleep.

There are many restorative functions that can only occur in sleep. These include:

*Muscle growth

*Tissue repair

*Growth hormone release.

Click HERE for the full shownotes

In this episode, I talk to Kelsey Taylor about yoga and the benefits for women's health. She is an expert in her field having studied yoga for fertility, menstruation, pregnancy and menopause.

Kelsey is keen to stress that we are all different, and each month can be different, so it's important to take time to listen to our bodies and adjust as needed.

Click HERE for the full shownotes

Last week we talked about being tired, and this week I take this further to discuss adrenal fatigue. I'll explain what your adrenals are, why they are key in energy production, and what we can do to reduce adrenal fatigue.

Click HERE for the full shownotes

Why are you so tired? Being tired 'all the time' seems to be something that I hear a lot when talking to friends, family and clients. Quite simply, one of the key things that I see in clients is overcommitting. Working long hours at work to ensure projects are completed on time, agreeing to bake cakes for fund-raising days at kids schools, agreeing to host dinner parties at the weekend when all they really want is a night off cooking.

Would you like to take back control?

Click HERE to see some simple things that you can do, and things that you can add into your diet, to help improve your energy

In this episode, I talk to Nicole Burska, The Stress Nutritionist.

Nicole suffered from depression and burnout when many stressors in her life coincided. It made her realise that she had to take care of herself and ensure that she had measures in place to stop it happening again.

She now offers specialist support to those in the caring world.

Click HERE for the full shownotes

In this episode, I talk about how changing one thing could be the best health decision of the year.

Start by changing just one thing, and others will follow. Here are some ideas of what you could change:

Have a meat free day each week
Reduce your caffeine intake by 1 cup each week
Try a new vegetable every week

Click HERE for the full shownotes

In this episode, I talk to Melissa Rohlfs who shares with us how to quit sugar and have a better relationship with food.

"Melissa Rohlfs is a certified holistic health and life coach helping busy women break free from what prevents them from being their authentic selves, so they can be calm, confident and healthy."

Melissa believes that it is deeper than food being controlling, and we need to listen to our bodies and ask questions.

Click HERE to read the full shownotes, and to read Melissa's tips for regaining freedom.

In this week's episode, I talk about the Fabulous and Female membership. This month, our theme is small habits.

Each week in the membership, we are focusing on one area that we can create new habits for, to improve our health.

Here are some ideas of habits you can adopt:

Hydration
Colourful fruit & vegetables
Healthy fats
Quality protein

Click HERE for the full shownotes

In this episode, I talk about what has happened in my world in 2021 and what you can expect from the podcast in 2022.

Female hormone expert - Gut health, hormone health, menopause support, fatigue and anxiety are all areas that come up in my daily work.
We are what we eat - I am a massive foodie, and you can expect lots of foodie guests still, the connection for me always starts with food.
Female Health Experts - You can expect to hear from experts in female health
How can you work with me? A list of my different programs

Click HERE for more info and the full shownotes

For the last of the "best of" episodes, I asked my podcast editor Ben for his favourite episodes. This is the episodes that he chose:

Episode 104 - Food labelling
Episode 90 - Chefs in school
Episode 69 - Fun in the kitchen

Click HERE for the full shownotes

For this week's episode, I asked my assistant Katy to pick her favourite episodes. This is the episodes that she loved the most, as she really resonated with them.

Episode 43 - Why diets fail you
Episode 73 - Worry and stress
Episode 111 - Vitamin D

Click HERE for the full shownotes

I want to share "the best of the podcast" with you. This week, it's your turn! Here are the 3 most downloaded episodes.

Episode 46 - Gut Health
Episode 61 - Fats
Episode 63 - Fibre

Thank you so much for being here with me every week, I really appreciate it.

Click HERE for the full shownotes

Over the coming weeks, I want to share "the best of the podcast" with you. I am lucky to have done many interviews, and have spoken to so many amazing people. But, three episodes really stand out to me and so this week, I want to share them with you.

Episode 84 - The Little Foodies Club
Episode 66 - The Body Geek
Episode 58 - Lucy Rose Metcalfe

Click HERE for the full shownotes

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

What is menopause? 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

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

What is digestion?

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

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.

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.

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.

Simone has an unquenchable thirst for learning, and has turned that into a business coaching others to help them launch their own online course.

She shares how she suffered a serious head trauma that left her unable to even walk to the supermarket.

She found on online course that helped her redesign her diet and eat for brain health. This was the catalyst for her to return to her passion for training and launch her business as a Course Creation Expert.

We are uniquely able to create our own stress by worrying.

And never has there been a time where there is so much to worry about.

In this weeks episode I help you understand what stress and worry does to your body.

And then share my top 5 tips to help you combat stress.

I'm feeling a bit disconnected with the local farmers markets and butchers at the moment. And whilst I'm shopping locally I don't have the same opportunity to chat to the suppliers.

This week is a reminder of what is seasonal in the UK over the next couple of months and reminder to check that the produce you are buying is UK whenever possible.

This week I talk to Nermine, who shares her journey from a diplomat to a diplomats wife and her passion for traditional healthy Egyptian food.

It was a joy to talk to Nermine about different cuisines and how food is key to our culture, and how she shares that as a diplomats wife.

Nermine is a fabulous food photographer and when we talk about her journey we delve deeper into that she shares her experience of helping refugees and how food was key to that help.

Full show notes.

Do you think that you have an intolerance to a certain food.

How do you know if it's an allergy or an intolerance, or even coeliac.

In this week's episode I explain the differences between the three.

I share some ways in which you can support yourself if you believe you have an intolerance to a specific food.

Full show notes

This week I talk to Becky from SimpliciB.

We share a passion for food and helping get people back in the kitchen and making cooking and eating more fun.

Becky started filming herself cooking in her own kitchen, sharing ideas with her friends and family and quickly realised that this was something a lot of people are interested in.

She wants to help people enjoy cooking, but also to reduce waste, shop better and save money. Her down to earth approach and honesty in the kitchen is what makes her new membership accessible for everyone.

full show notes

In this weeks episode I ask you to just make 1 simple new years resolution - to reduce your food waste.

I asked my amazing Ditch the Diet members for their top tips on ways to reduce food waste and they came up with 20 in total.

I hope you agree that they are all great!

Full show notes on website

Oh dear, this episode was a bit of a shock, as I had forgotten quite how fussy I could be!

My apologies go out to my poor mom, who had to deal with my likes and dislikes (most of which I now like!)

I share with you some of the things that remind me of Christmas, I'd love it if you shared yours with me.

full show notes

This week I talk to The Body Geek Carrie Ekins. Carrie and I share a fascination with our amazing bodies, how they work and discovering more.

Carries mission statement is to help 'freaking amazing people fulfil themselves. To say "yes" to their full potential and open themselves up to all the good stuff -throwing their gunk to the wind whilst owning what makes them special, slink and fabulous.'

Wow!

After listening to this episode I think you will agree we all need a bit more Carrie in our lives.

You can work with her on a 1-1 basis, or contact her about her membership that launches early 2021.

Show notes

This week I speak to Yr 9 student Emmy who is the daughter of a good friend of mine.

This episode came into life after episode 56

prompted a conversation about food education in schools.

Emmy has a compulsory aspect to her education which includes food and nutrition. We discuss what she has learned and how appropriate she feels that is for 'real life'

This episode is not about blaming and shaming so we do not mention her school, as it's about trying to understand the balance between how well received nutrition advice is, and how practically that is being applied to the school food, and what the pupils are choosing to eat.

It's tough love time this week.

I've heard far too many people saying that they feel awful, but why bother doing anything until next year.

I'm not happy and I explain why I think we all need to give ourselves more love and respect to help us thrive rather than just surviving.

full show notes

Fibre, or lack of it, in our diet is something I talk about to my clients a lot.

Fibre helps feed our good bacteria and also helps with healthy stool formation.

In this week's episode I explain the reasons why most of us are not getting enough ,and share my top 5 tips on ways to get more in your diet.

full show note at hillstart.me.uk/63

This seems to be the year of unscheduled everything.

In this week, a special episode where I tell you the 5 things that I have on my daily list.

These are the things that are keeping me sane, safe and well.

Full show notes

This week I talk about fats.

Good fats are essential to a healthy diet. In fact we refer to them as 'essential' and generally contain high levels of Omega 3.

However it can be confusing with so many different terms, essential fatty acids, Omega 3, good fat, unsaturated fats, saturated fats and trans fats are all things that we hear, but do you understand them?

This week I explain the differences and help you understand which ones you should be eating, where you will find them, and why you should be eating them.

full show notes

It was a pleasure to talk to Kate Lyman from KL Nutrition about all things health, wellbeing, nutrition and of course fitness.

Kate and I connected over a shared passion for supporting clients in their long term health not simply short term results. Kate and her team work tirelessly to help their clients achieve their goals and then maintain.

Her philosophy is that you've got to be prepared to sacrifice if you want to achieve a specific goal, but ultimately long term health and wellbeing should be your focus.

For full show notes and Kate's links visit the show notes

This week I thought I'd have a bit of fun and share with you some foods that I do eat and some that I don't eat that might surprise you.

And so if you want to play along, write down what you think they are and then share them on social media. Tag me @hillstartnutrition on instagram or facebook and if you get it right I'll send you a prize!

I also share the reasons why they are on my list.

I hope you enjoy!

This week's guest is the amazing Lucy Rose Metcalfe. I talk to her on the tenth anniversary of her finding out she had a brain tumour. Lucy subsequently underwent brain surgery and has spent the last ten years understanding and learning about the long term affects this has had on her health.

Lucy is an extremely positive person, and she has devised her 7 Steps which she follows daily to protect her health and wellbeing. Lucy is now a coach and it is her mission to help others who have suffered brain injury.

For full show note and links to Lucy's program

www.hillstart.me.uk/58

This week I talk to my very dear friend Jess.

I knew her for a while before I knew quite how ill she was, and I really wanted to have her on the show to talk about fibromyalgia as it is a hidden illness that many people know very little about.

As Jess explains she has a rather 'messed up' immune system, she suffered with Guillian-Barre Syndrome, PCOS and Hashimoto's Thyriodism. That compounded with an extremely stressful time ended in her being hospitalised and told she would never walk again - she wasn't even 30.

Jess is an amazingly strong person, and she talks honestly about her determination not to let the disease define her.

Full notes and links www.hillstart.me.uk/57

5th to 11th October marks the third Malnutrition Awareness week, the campaign is driven by BAPEN

Their drive is to help healthcare professionals and the general public to understand the risk and help reduce malnutrition and dehydration in the vulnerable.

This week I also pose the question, what about undernutrition. This is becoming an increasingly regular problem. Are we forgetting that the rising levels of childhood obesity are not a correlating with the health of our children. So are they eating nutritious food?

And I am increasingly shocked by the very low cost of some processed foods. When you have a small budget for food, have very little time and few skills in the kitchen, how do you feed a family? With low cost ultra-processed food.

The Childrens Right to Food Campaign are working hard to try to ensure that all children get basic nutrition.

In this weeks podcast I ask you to take a look at yourself, and ask you some tough questions.

Are you guilty of getting in your own way?

Do you say things like

I'll start Monday
I've eaten two biscuits so I might as well eat them all?
I've gone of plan so I might as well quit?

I get it, it's tough, but if you continually try diets that are just too hard then are you setting yourself up for failure.

And even harder question - are you scared of success?

My advice is clear, it needs to start with you, and you can't expect to make changes if they are just too big and too hard.

Please follow me on social media where I share much gentler tips that will help you achieve your health and weight loss goals.

Instagram

Facebook

This week I'm delighted to interview my very good friend Dani Saveker who is the global CEO of GLAS. GLAS is a method that can be used in any situation, for anyone.

The system is designed to help you understand there is any imbalance and then help you to create that balance. The understanding is that when we have alignment we have balance.

GLAS has been designed to be used by teams, businesses and individuals alike. For a business it can help to ensure there is a coherent message and vision, in a teams it can bring structure and alignment and in individuals it can help create understanding and balance. It really can be used by everyone everywhere.

The current circumstances has created a great deal of imbalance for everyone, and it is Dani's mission to bring GLAS to everyone.

To find out more visit the full show notes

I love recording the seasonal episodes, and as autumn is my favourite season this must be one of my favourite episodes this year. Whilst there are still lots of lovely fruit and salad ingredients available, we are moving into the slower cooking vegetables and that suits me just fine.

Give me a bowl and a spoon please!

I encourage all my clients to eat seasonally, for nutrition and environmental benefits. And my membership recipes always have a seasonal element, to find out more about my membership Ditch the Diet

And for full show notes visit

In this weeks podcast I discuss the different ways in which we count our food.

Calories
Macros
intermittent fasting
5:2 diet
Carb restriction
Syns
Points

There are a multitude of ways, but why?

Put simply it gives us rules we can follow. And I want to empower you to throw away the rules and listen to your body.

This week I'm delighted to bring you my interview with Anthony Froggatt who's fourth generation family farm product the amazing Just Oil and Just Crisps, and David Wedgwood who is their commercial director.

Anthony is rightly very proud of the heritage and quality of both the oil and the crisps. And I have to agree!

If you usually choose olive oil then you will be surprised to find out that cold pressed rapeseed oil has more Omega 3, add to that the reduction in air miles rapeseed oil is a much healthier choice all round.

They grow their own potatoes on the farm, and pick and cook them on site. Proper local food! Follow them Facebook

and you can buy direct

My next gut reset program starts on 13th September, we had great fun last time, if you want to join me register here

I can't believe that we are already on episode 50 of the podcast. What a milestone!

When I launched the podcast nearly a year ago I didn't really take much time to introduce myself and explain my journey to being a nutritionist, and what I'm planning for the future.

The podcast has been amazing and I've gotten to speak to loads of interesting people, but this week I tell you a bit more about my back story, and even share what I've got for tea!

For full notes and links

This week's interview is with Andy from Urban Herbs.

Wendy discovered Urban Herbs and became addicted to their flavourful herbs and inspired instagram posts she had to get them on the podcast.

Andy is very honest about his journey this year, as CV-19 hit they were suddenly faced with a huge amount of stock and no route to market. They regrouped and embraced social media and direct selling, and fortunately turned a potential disaster into a success.

They describe themselves as growers of flavour and seeking to inspire cooks and gardeners alike. A firm believer in the power of herbs on our mental wellbeing as well as our palet.

To discover more about Urban Herbs

Follow them on instagram Facebook

Or if the episode has inspired you to add to your herb collection you can order directly

Full show notes www.hillstart.me.uk/49

This week Wendy talks about some of the recent ideas by government to try and combat obesity.

She shares her views on the weight loss injection, the banning of advertising perceived unhealthy food.

Wendy is an advocate for choice and variety and she believes the problem doesn't lie with foods we traditionally think of being unhealthy, it's the foods that look like a healthier choice that turn out not to be that are the problem.

Obesity is not just caused by eating excess calories, it is much more complex than that. And Wendy wants to see education and understanding improved rather than labelling and shaming.

Full show notes here

And you can follow her on

Facebook

Instagram

This week Wendy talks to Niall Kiddle founder of Forager Herbs.

The company was born from Niall's love of creating teas from herbs picked in his garden. His initial three blends are a Sleep, Immune Boost and Energy & Focus which he highlighted as the areas of most concern.

Launched just before lockdown the company has overcome the challenges and is going from strength to strength. Niall has a passion for health and wellbeing, but also wants to create a company that is ethical and environmentally focussed.

We are excited about what the future holds for them all.

You can order directly from the website

And follow them on Facebook and instagram

full show notes www.hillstart.me.uk/47

After my 3 Day Gut Reset challenge I feel great, but why?

I don't generally suffer with gut issues, but like most of us I had been feeling a little out of balance.

This week I talk about gut health and the reason why it's key to communication. Not just from brain to gut and back, but all around our body it helps us get the messages right.

I ask why we think that eating healthy means green juices and going hungry. I definitely do not do hungry!

For full show notes

Show Notes

Facebook

Instagram

After a visit to the local supermarket this week wearing a face mask, I started to think about how I shop now and how that has changed.

Whilst I understand that it is important for us all to be protected, I hadn't realised how social I am, and how much I communicate with other shoppers and staff.

Are you shopping in different stores?
Are you buying more online?
Are you buying less often?

I created a handout at the beginning of lockdown and I feel this has as much resonance now as it had then. I am dragging out my shopping visits more than ever, and cooking from my storecupboards. Click here to get my store cupboard recipes

For full show notes

This week Wendy talks to Stuart Wilson from Food Strategy Associates.

Stuart has a hug amount of experience in food supply and manufacturing from Cadbury to Kraft to Premier Foods he has seen many changes. He is also very passionate about health and wellbeing.

He and Wendy discuss the challenges of both consumers and suppliers, and how our changing habits and demands affect the supply industry

For full notes visit website

This week Wendy explains it's not you it's the diet that fails. And she gives you the 3 reasons why, plus her 1 tip on how to make it work.

Wendy is running a 3 Day Gut Reset challenge starting 26th July, if you'd like to register go to www.hillstart.me.uk/gutreset to register now. She will be preparing and eating the meals along with you. This is not about denial or detox, it's about eating nutritious, filling gut friendly food that will leave you satisfied and happy.

Follow her on social media

FACEBOOK

INSTAGRAM

Hydroveg Kits are a vertical hydroponic growing kit for gardens and schools. Winner of several awards they take up very little room and can grow vegetables and flowers all year round.

The larger kits have 40 slots to grow, but each slot can hold multiple plants. Using just a pond pump to circulate water and nutrients around the system.

Sue currently supplies via her website to individuals and schools.

www.hydroveg.co.uk

Facebook

As always Wendy is excited about the new season and this weeks episode she is talking about summer.

Fruit and Salads are what she is eating right now.

Follow on social media

Instagram

Facebook

This week in her Ditch the Diet membership it's the 50 food challenge! To find out more www.ditch-the-diet.co.uk

Wendy's clinic is based in The Yoga Collective and to mark International Yoga Day 2020 she talks with Clare Whitehouse about the benefits of yoga.

Emotionally and physically, yoga can help us connect with our bodies and minds. It should be a practise that is very personal and everyone should find their own pace and motility. Centering on how your body feels and pushing gently into poses rather than competing with others.

Flexibility and strength in both the body and the mind are key to yoga, and Clare likens it to her 'old age pension'.

We spend much of our modern lives sitting and then exercise can be focused on building muscle or speed. Yoga is about slowing down and stretching the body. Re-aligning and centring, it is not a results driven form of exercise but a practise that we bring into our lives.

The CV-19 pandemic forced Clare and her business partner Lynny to take their classes online, which is something they had been toying with for a while. They are still offering a wide range of classes to suit every ability online, and whilst they are looking forward to getting back to their beautiful studio the online classes are here to stay.

To find out more about the studio and class availability check out their website

Or you can follow them on social media:

Instagram

Facebook

Clare mentions The Boat Inn as one of her most memorable meals.

In this episode Wendy talks to Michelle Dalley from Umami Design for Food.

Michelle has worked in the food industry since leaving college at 16. 12 years ago, along with her husband she set up Umami Design for Food and now she and her team use their passion for food to create great marketing for their clients.

Wendy and Michelle discuss food trends, past and predictions for the future, how they feel the CV-19 has forced change in the industry and how important it is to ensure that customers feel confident to get back into restaurants and eating out again.

Another episode where you need to eat before listening - for the full show notes visit www.hillstart.me.uk/39

You can find Michelle on

Instagram

Linked In

If you are confused about the different types of fasting and what they mean this is the episode for you.

Wendy explains some of the key terms around fasting, time restricted eating, calorie deficit days. And then, true to form, offers her no nonsense opinion!

If you would like to follow Wendy on Social Media

Facebook

Instagram

To find more about her Ditch the Diet membership go to www.ditch-the-diet.co.uk and if you enter PODCAST at checkout you get 50% off your first month.

This week Eleanor Hoath from Ell's kitchen talks honestly about how a career in modelling and negative attitude to food and weight drove her to set up her food supply business. You can order directly from Ell's kitchen and get fresh food delivered directly to your door, or longer life products UK wide.

Ellie and Wendy met when they both started studying naturopathic nutrition at the College of Naturopathic Medicine and Ellie talks very honestly about her own troubles with gut health, hormones and acne in her teens through to now.

She is still on her own journey to improved health and is learning all the time. She's tried lots of different medications but found that cutting out diary has had the biggest positive impact to her health.

Ellie is now working with a nutritional therapist for her next challenge of coming off the contraceptive pill and finally trying to understand her body and get to the route of her health issues. She admits that she is passionate about finding out exactly how her body is working so that she can take that knowledge and her experiences through her studies and future career.

You can order directly from Ell's Kitchen

And follow her on

Facebook

Instagram

As always if you want to follow Wendy

Facebook

Instagram

We are unsure what the new normal is going to be, but for many of us we are starting to see some changes. Wendy asks this week if you could take a bit of time to think about what positive changes you have made during lockdown and what you would like to keep.

Wendy would love it if everyone could continue with the hourly walk that the government made part of our new routine. Wendy has been running a few times a week and although she is slow she is enjoying it and wants to keep doing that going forward. She has also been enjoying an evening walk with her dog and her husband, catching up on each-others day without distractions such as the phone and TV. Is this something that resonates with you?

Are you cooking more, and spending time with the family in the evening? Has that been a positive change. Wendy explains why this will have a positive effect on your digestive system.

Next month the Ditch the Diet membership group theme is 'get outside of your comfort zone' Wendy is excited by this content and encouraging anyone to join with the first month at half price by using code PODCAST

www.ditch-the-diet.co.uk

Follow her on

Facebook

Instagram

During lockdown Wendy talked to Dean from the FeralYamYam Bushcraft School. They discuss many different aspects of foraging and living in tune with nature and what bounty it has to offer.

Dean and his family run the Feral YamYam Bushcraft Shool to help teach adults and children about foraging and re-connecting with the land.

To find out more about them follow them on social media

Facebook

You can connect with Wendy on social media @hillstartnutrition

Facebook

Instagram

Don't forget to be in a chance to win a goody bag this month by leaving a review of the podcast on itunes.

This week's episode Wendy talks honestly about how the Covid-19 lockdown is affecting her food choices.

There is science, evolution and emotion all influencing how we are reacting to things right now and it's important to realise this.

Her Ditch the Diet group is open and supporting members throughout to eat for energy and vitality. www.ditch-the-diet.co.uk

Follow Wendy on facebook and instagram and don't forget to leave her a review to be in a chance to win this month's goody bag.

Facebook

Instagram

In this weeks episode Wendy talks to Alla from Alla's Yummy Food, if there was ever an instagram feed that made you want to eat everything it's Alla's.

They discuss how the food her grandma cooked her inspires her today, and her journey from Latvia to London and the kitchen.

Alla has a fabulous membership, to find out more click here

You can follow her on

Instagram

Facebook

Wendy is on social media as @hillstartnutrition and you can find out more about her Ditch the Diet membership here

Late spring, early summer is a great time to reconnect with seasonal produce.

This week Wendy tells you about her favourite season ingredients for April and May, what nutritional benefits they have and how she will be cooking them.

Her Ditch the Diet Membership is focused on encouraging everyone to reconnect with the seasons and with local food. Eating for energy and vitality and understanding how it feels to be well fed.

If you would like to find out more about her membership

www.ditch-the-diet.co.uk

and as a listener you can get your first month for half price by entering PODCAST at the chekcout.

Wendy is also on social media as @hillstartnutrition

This week Wendy talks to Lesley Ellis from the hit TV show 'back in time for tea'

They discuss the changing diet over the decades and you might be surprised to hear which decades Lesley felt they were better fed. Lots of laughs and a few moments to be thankful.

This is a lighthearted episode just at a time when we are all focusing on food even more than ever.

Lesley now has her own podcast - The Midlife Manifesto

You can follow Wendy on

Facebook

Instagram

This week Wendy discusses where toxins may be in your food, cleaning products, air fresheners and even you cosmetics and supplements. In this episode she asks you Are you REALLY going to eat that?

She suggest places that you should be looking to reduce the toxic load on your body and your environment. This episode is about raising your awareness so that you are empowered to make your own choices.

References:

Supplements www.cytoplan.co.uk

Wendy is an advocate for doTERRA essential oils, you can buy directly from her website

To find out more about her amazing Ditch the Diet membership visit www.ditch-the-diet.co.uk and use code PODCAST at checkout to get 50% off your first months membership.

Follow HillStart Nutrition on

Instagram

Facebook

It's a scary time right now, so in this weeks episode Wendy shares the things that she is doing to try to ensure she and her family are as healthy and resilient as they can be.

The worry is emotional, physical and financial and she shares some advice on store cupboard and cheap but nutritious ways to feed you and your family at the minute.

You can follow her on facebook where she will be live with Nathan Wilson Episode 26 every Monday at 6pm where you can tell them what you have in your cupboards and they will suggest interesting meals for you to cook.

If you want to see what she is eating each day then follow her stories on Instagram.

Click for immune boosting juice recipe

Follow Wendy on Instagram

If you would like to know more about her membership, remember to enter code PODCAST at checkout to get 50% off your first month.

www.ditch-the-diet.co.uk

This week Wendy interviews Gillian Duncan from Clarity Junction.

In times of uncertainty we need to focus even more on our sleep. They discuss how poor sleep can affect many different factors including mood, weight and health.

Gillian is also founder of the Clarity Junction an online resource for women.

To find out more about her amazing book and sleep resources

If you want to find out more about working with Gillian, Clarity Junction and sleep health she offers some free downloads and guided sleep meditation. Clarity Junction

You can follow Gillian

Facebook

Instagram

If you would like to find out more about Wendy's Ditch the Diet membership, where eating for energy and vitality is always the focus membership

For tips to improving immunity and health click here for the handout

This week Wendy shares some simple and practical tips to help you boost your body's natural defences and support immunity.

She has created a handout which covers all the points she talks about in this episode - link here

You can find out more about her Ditch the Diet membership, where the focus is on eating a nutritiously dense healthy diet to support optimal health and vitality.

www.ditch-the-diet.co.uk. use code PODCAST to get 50% off your first months membership.

The kefir mentioned is Bio-tiful, they have more information and their website

Good vitamin suppliers that Wendy would confidently recommend are (please ensure that you check with your doctor if you are on any medication or have any health issues)

Cytoplan use code CYT44629-10 to get 10% off

Biocare

Viridian

You can buy some vitamins and essential oils directly from Wendy's website www.hillstart.me.uk

Link to PubMed study regarding OnGuard essential oils here

Follow Wendy on social media, and ask her any questions you have

Facebook

Instagram

This week is Wendy's interview with Nathan Wilson, Executive Chef, food lover and ambassador for local seasonal food.

They become distracted several times by their joy of ingredients and flavours, don't listen to this episode whilst hungry!

You can follow Nathan on Instagram

And if you fancy some cheese for tea try

The Cheese Gin and Ale Barn

Follow Wendy @hillstartnutrition on all social media channels

and her membership site

www.ditch-the-diet.co.uk

podcast listeners get their first month for half price by entering PODCAST at checkout

6 months into the podcast and we have a change of name!

Are you REALLY going to eat that podcast is born, and Wendy explains why the change of name, and what she has learned so far in her podcast journey - that she doesn't mind talking to herself!

Ditch the Diet Membership site link

Enter PODCAST to get 50% off your first month

She gives a big shout out to those that have helped her with the rename and re-brand

Emily Moya Photography

Gareth from Design Pit

Sara Moseley business coach

And you can follow Wendy

Instagram

Facebook

Our gut health is key to having good digestion and is one of Wendy's six healthy diet fundamentals.

This week she explains why and gives some tips to help you keep your gut in optimum condition.

Gutology podcast by Julia Davies link

For more information about Ditch the Diet membership linkremember to use PODCAST at checkout to get 50% off your first month.

Follow Wendy on Social Media

Facebook

Instagram

Is your environment affecting your health and health goals.

Wendy discusses ways that your environment might be negatively affecting you and makes suggestions for easy changes.

Radio 4 Food Program Childhood Obesity

Fridge Planner - Eat the Rainbow

Ditch the Diet Membership - more info here. Enter PODCAST at checkout to get 50% off your first months membership.

This week Wendy talks about one of her fundamentals of a health diet - eat more plants.

Plants are amazing and have a special balance of vitamins and minerals that make it easy for our body to absorb.

She also discusses mineral depletion in soil, seasonal eating, sustainability and much more! It's a jam packed episode.

You can follow her on

Facebook

Instagram

And find out more about her Ditch the Diet Membership here

This week Wendy give you the low-down on alternatives to cow's milk. There are a huge amount of different options, what are they and why would you want to include them in your diet?

Nut milk links:

Oatley Barista

You can follow her on social media

Facebook

Instagram

To find out more about her membership

Have you been following a Vegan diet for Veganuary? Or are you interested in becoming vegan then this week Wendy answers some common questions.

Things to be aware of and common mis-conceptions answered. Including where to get protein - Handout.

Rev Foods Protein Powder

SuperFoods Protein Powder

Rebel Kitchen Cookbook

Deliciously Ella

If you would like more information on the Ditch the Diet membership - link

This week Wendy interviews Anna from The Coeliac Lifestyle.

They discuss signs and symptoms, diagnosis and living with Coeliac.

Anna has a great resource for you if you think you might have Coeliac.

The Coeliac Lifestyle

Coeliac UK Website

The restaurant Anna mentions is One Aldwych

This week Wendy talks about reframing how you approach the food that you eat.

She explains the basics of what she eats - what her diet is, and how thinking about diet in terms of what you can eat, rather than what you can't eat will help you achieve your goals.

If you would like to know more about her Ditch the Diet membership link here

Organic Dirty Dozen

In this episode Wendy interviews Ruth Redgate who, amongst other things, runs the local Mercia Food Hub.

Wendy and Ruth first met when Wendy committed to buying her food from local independent suppliers. They clearly share a love for community and food!

There are many way to support local independent retailers:

Mercia Food Hub

Farm Drop

Great British Food Hub

Follow Ruth on Social Media

Facebook

Join Ditch the Diet Membership and use code PODCAST to get 50% off your first months membership

Follow Wendy on social media

Facebook

In the first episode of 2020 Wendy asks you to think about any resolutions you've already set yourself and revisit them.

She explains why this time isn't her favourite, and wonders what the latest mad diet will be - will the Pineapple and Grapefruit diet catch on?

Get 50% off your first months membership by entering PODCAST at checkout. More info here

Follow Wendy on social media

Facebook

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In the final episode of 2019 Wendy shares some key things that she feels are significant, and ask you to check back in with yourself.

What have you learned
How has what you eat changed?
Celebrate your wins!
Plan some nice things for yourself next year.
Be grateful.

The Ditch the Diet membership is always open and you can get 50% off your first month's membership by using code PODCAST - click here for more information

You can find Wendy on social media

Free Facebook Group

Instagram

Podcast Episode 13 - Wendy Interviews David from C Robinson & Sons butchers.

Wendy shares her to 5 tips to help you navigate the party season.

It's not about denial, but it is important to ensure you are still well nourished.

Join Ditch the Diet Membership and use discount code PODCAST

Follow Wendy on social media:

Facebook

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Trading for over 160 years, Wendy interviews David from family butchers C Robinson & Son.

They discuss different cuts of meat, seasonality, game, and the importance of supporting your local butchers and farms.

At a time when the environmental impact of meat is under scrutiny this episode aims to highlight ways in which, if we chose to eat meat, we can do so more sustainably.

For a balanced discussion listen to this episode of the Radio 4 Food Show

Follow C Robinson:

Twitter

Website

For more information about Wendy and her membership

HillStart Facebook

Ditch the Diet Membership site

This week Wendy interviews Marine Biologist Emily Cunningham.

Emily is, naturally, passionate about the health or our oceans. In this interview they discuss the impact we all have on our environment, particularly plastic waste pollution.

Emily gives us some advice on easy changes we can make, and encourages us to continue to eat fish but to ensure that we eat sustainable varieties and to try new options. Download the App here for the sustainable fish guide, this includes seasonal recipe ideas.

A guide to labelling for quick referencing when you are shopping.

You can follow Emily on the following social media

Facebook - Marine Biology Life

Instagram - @marinebiologylife

Twitter - EG_Cunningham

Website - www.emilycunningham.co.uk

Click the link if you would like more information and to participate in a beach clean

Follow Wendy on

Facebook - HillStart Nutrition

Instagram - HillStart Nutrition

And if you would like to join the Ditch the Diet community and get lots of advice and tips on eating for health and vitality www.ditch-the-diet.co.uk

This week Wendy tackles one of the problems of modern life - lack of good quality sleep. Don't expect sympathy from her if you don't listen in and make some simple changes!

Modern life is interfering with the quality of our sleep, but we are also responsible for our own sabotaging behaviour. In her honest and straightforward way, Wendy offers advice, but makes it clear that you are responsible for your own actions.

Resources:

4 Pillar Plan

Why we Sleep

This works Pillow Spray

Find out more about the Ditch the Diet membership site here

Follow Wendy at HillStart Nutrition

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Instagram

Wendy is a big advocate for seasonal and local eating, in the first of her regular episodes exploring seasonal foods and ideas for ways to incorporate them into your diet, she is talking about Autumn into Winter foods.

She explains her thoughts behind the nutritional benefits of eating seasonally and being in tune with what your body needs.

If you would like more information about the Ditch the Diet membership site click here

HillStart Nutrition is on social media:

Facebook

Instagram

This week Wendy talks about the affect excess sugar has on our body.

Where to look out for hidden sugars, and her thoughts about artificial sweeteners.

In her Ditch the Diet membership site this months theme is Carbohydrates, and sugar is a simple carbohydrate. Link to join the group here

Follow Wendy at HillStart Nutrition on

Facebook

Instagram

Wendy interviews the lovely Gayani in her kitchen this week.

Gayani shares some of her memories around food, her journey to becoming a vegan chef. And how her childhood in Sri Lanka influences her cooking still today.

Find out more about her wonderful GoldDust and her supper clubs on her social media channels.

Facebook

Twitter

Final chance to join the Ditch the Diet members group at the opening offer price

Join now

Follow Wendy and HillStart Nutrition

Facebook

Instagram

This week Wendy is struggling with a snotty nose because she didn't listen to her own advice!

She tells you the best things you can do nutritionally and holistically to help combat the cold, and what to do if, like her, you get one.

Links:

Ditch the Diet Membership

OnGuard Mist

OnGuard Essential Oil

Breathe Vapour Stick

Vitamin D

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This week Wendy talks about what we eat and why at different times of the day.

And more importantly what do we call those meals.

Is it Dinner/Tea/Supper - you decide!

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Ditch the Diet Membership is available until October 31st for just £10 per month.

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Wendy talks to Sam Coxon, about his journey from land-locked Midlands to his row across the Atlantic to raise awareness about plastic pollution.

From pizza eating teenager, to vegan athlete.

From crewing yachts around the world, to working personal trainer, and competing in Iron man and triathlon events.

Sam's latest adventure is to raise awareness of plastic pollution by being part of a 5 man team rowing across the Atlantic.

The Ocean 5

Ocean5 Instagram

Ocean 5 Twitter

Ocean 5 Instagram

At the time of recording they had less than 3 weeks before having to get the boat fully loaded and ready to ship.

If you would like to find out more about Wendy's Ditch the Diet membership group click the link below:

Ditch the Diet Membership

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In Episode 4 Wendy discusses her views on weight, nutrition and eating for energy and health rather than counting calories and weight loss.

Cronometer Food Logging App

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Interview with David Whitehouse, who went for a routine health check and was told he had high cholesterol, was put on a blood pressure monitor and told he would have to take beta-blockers for the rest of his life - to running an Iron Man and an Ultra Marathon!

His story shows his determination to take responsibility and take back control of his health.

David has shared his story through his social media and YouTube, so if you are thinking of training for either event, or just want to get a bit fitter take a look and give him a follow.

Wilderfit YouTube

Wilderfit Instagram

Wilderfit Run for Cambodia

Wilderfit Facebook

I am a trained nutritional adviser and it's my mission to get everyone eating for energy and vitality, if you'd like to find out more you can find me at:

HillstartNutrition Instagram

HillStartNutrition Facebook

and Davi's interview is also available to watch on my YouTube Channel.

If you like the sound of Ditch the Diet then why not join my membership site?

What can we do to help us gain more energy?

I'll tell you the things that I do, and advise my clients to do to help them beat the afternoon slump. As always, they are simple and easy to apply immediately. Creating new habits to give you more energy and vitality.

And the link to the Ditch the Diet members group is

www.ditch-the-diet-co.uk

HillStart Facebook

Ditch the Diet Facebook

In this episode I tell you a bit more about myself through my 5 Tips for a Healthier Life.

I explain why I think they are important, and how they help keep me healthy. Making positive steps to improving your health doesn't have to be hard, it's about making small changes, such as drinking more water and less caffeine, and then adopting them as new habits.

If you would like a handout of my 5 Top Tips

5 Top Tips

If you would like to join my Ditch the Diet Membership group

Ditch the Diet

If you would like to give me a follow here are the links to my social media pages.

HillStart Nutrition Facebook

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Instagram

YouTube

What is the Ditch the Diet podcast about?

I am a Nutritional Adviser and I hear people telling me all the time how they are trying a new diet, or how they are going back on one that previously worked for them. I work with clients to help them find a better way than the yo-yo weight loss and weight gain cycle, and eat for energy and vitality instead.

I help clients enjoy their food, they think about the nourishment it is giving them and the energy that they will get from it, not the calories.

This is my way of reaching out to more people to help them Ditch the Diet forever and eat for energy and vitality.

www.ditch-the-diet.co.uk