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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. *]:pointer-events-auto scroll-mt-(--header-height)" dir="auto" tabindex="-1" data-turn-id= "d168ae49-37c8-48e5-b725-40acb00d9963" data-testid= "conversation-turn-21" data-scroll-anchor="false" data-turn="user">  

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.