Advertise on podcast: Fab Female Nutrition

When we talk about metabolism, most people immediately think about weight. Having a fast metabolism, a slow metabolism, or finding it harder to lose weight as we get older. But metabolic health is about so much more than your weight, and understanding it could be one of the most important things you do for your long-term health. In episode 310 of the Fab Female Nutrition Podcast, I'm continuing my healthy ageing series by exploring how our bodies produce, use and store energy, and why keeping these processes working efficiently is so important as we get older. We'll look at the relationship between blood glucose and insulin, including why you can have perfectly normal blood sugar levels while your body is already working harder to maintain them. I'll explain insulin sensitivity, what happens when we become insulin resistant, and why this matters for our risk of developing type 2 diabetes and cardiovascular disease. We'll also explore metabolic flexibility – our body's natural ability to switch between using glucose and fat for energy. It's something our bodies are designed to do, but modern lifestyles, with less movement, disrupted sleep and easy access to food throughout the day, can contribute to poorer metabolic health. The good news? There are plenty of simple things we can do to support it. In this episode, we'll talk about: Why metabolic health and metabolism aren't quite the same thing. How blood glucose and insulin work together, and why insulin sensitivity matters. What metabolic flexibility means and how we can support it. The importance of muscle, movement, balanced meals and good sleep. Why eating regular, satisfying meals rather than constantly grazing may be helpful. Why understanding your health markers, including HbA1c, cholesterol, triglycerides and fat distribution, gives us a much better picture of metabolic health than weight alone. One of the things I'm particularly passionate about is understanding what's happening inside our bodies before problems develop. You don't necessarily feel insulin resistance developing, and changes in cholesterol or blood glucose can happen long before you notice any obvious symptoms. That's why I'm such an advocate of regular health checks. Understanding your results gives you an opportunity to make informed changes now, rather than waiting until something goes wrong. Annual Health Test and Consultation My Annual Health Test includes important markers such as HbA1c, cholesterol, triglycerides and liver function, alongside key nutrient markers. You'll also have a personalised consultation with me to understand your results and discuss practical nutrition and lifestyle changes. Find out more: https://hillstart.me.uk/product/annual-blood-test/ Thank you to our sponsor, Revive Active Good nutrition provides the building blocks for healthy cellular function. In this episode, we also touch on CoQ10, a naturally occurring compound involved in mitochondrial energy production. Explore the Revive Active supplement range at https://reviveactive.com and use my code WENDY15 for 15% off. Because healthy ageing isn't about being the smallest version of yourself or chasing a faster metabolism. It's about building a body that can manage energy efficiently, maintain strength and support your health, independence and quality of life for decades to come. Next week, we're finishing our healthy ageing series by looking at something that doesn't get nearly enough attention: the importance of community, friendship, laughter and having a sense of purpose.

What do you want your body to be able to do when you're 70, 80 or beyond? Forget for a moment what you want it to look like. Could you get yourself up from the floor if you fell? Carry your own shopping? Climb the stairs? Walk around a city on holiday? Play with your grandchildren? Keep cooking, gardening or doing the things you love? We talk about sarcopenia – the age-related loss of muscle mass, strength and function – and why maintaining muscle isn't simply about looking toned. Muscle plays an important role in metabolic health and glucose regulation, supports our joints and bones, and perhaps most importantly, helps us maintain our physical independence as we age. I also talk about why healthy ageing isn't just about lifting weights. We need cardiovascular fitness, balance and mobility too – and you don't necessarily need a gym to work on any of them. From carrying the shopping and gardening to yoga, dancing, walking, resistance training and simply practising getting yourself up from the floor, there are lots of ways to keep asking your body to work. Your challenge this week: do something every day that asks your muscles to work a little harder. Because we're not exercising to look younger. We're moving because we want our bodies to keep working for us as we get older. This is episode 2 of my October series: Healthy Ageing – What You Do Now Matters Later. Sponsored by Revive Active This week I'm also talking about magnesium and its role in normal muscle function and energy-yielding metabolism. Thank you to Revive Active for continuing to support the Fab Female Nutrition Podcast. Use code WENDY15 for 15% off. Annual Health MOT I'm also talking about why understanding markers such as vitamin D, B12, folate and iron can give us useful information about our health now – and help us make changes for the future. https://hillstart.me.uk/product/annual-blood-test/

What you eat today isn't just about your weight or how you feel this afternoon – it's an investment in your future health. In the first episode of my new Healthy Ageing series, I'm looking at five simple areas of nutrition that can help us feel well now, while supporting our muscle, bones, brain, cardiovascular and metabolic health for the decades ahead. We'll talk about why protein becomes increasingly important as we age, why plant diversity and fibre matter, the healthy fats we shouldn't be afraid of, where ultra-processed foods fit into a realistic diet, and why micronutrients deserve more attention. I'm also sharing some really practical ways to improve what you're already eating – because healthy ageing doesn't require a perfect diet, expensive longevity foods or complicated biohacking. Plus, I explain why I believe an Annual Health MOT can be such a useful investment in your future health, helping you understand important markers including vitamin D, B12, folate, ferritin, HbA1c and cholesterol before they potentially become a bigger issue. This month's question is simple: What can I easily do today – and every day – that gives me the best chance of still feeling healthy, strong, independent and enjoying my life decades from now? Because we're not trying to stop ageing. We're building a body and brain that can support us brilliantly as we age. 🎧 Also mentioned: Episode 306 – Fibre: The Forgotten Nutrient Sponsored by Revive Active Thank you to Revive Active for continuing to support the Fab Female Nutrition podcast. Use code WENDY15 for 15% off. Annual Health MOTFind out more about my Annual Health Blood Test and consultation at https://hillstart.me.uk/product/annual-blood-test/

Do you really need all those supplements sitting in your cupboard? Magnesium, omega-3, creatine, vitamin D, gut health supplements… there seems to be a supplement for almost everything in midlife. But how do you know what you actually need — and whether what you're taking is doing anything at all? In this episode of Fab Female Nutrition, I'm finishing our September theme of supporting midlife health from the ground up by talking about supplements: where they can be genuinely useful, when food should come first, and why I believe every supplement you take should have a reason for being there. I'm also taking you inside my own supplement routine, sharing what I personally take, what I only use occasionally, and most importantly, why. We cover magnesium, omega-3, creatine, PHGG, digestive enzymes and Revive Active, as well as why testing can sometimes be much more useful than simply guessing what you need. In this episode: Do you actually need all those supplements in your cupboard? The supplements I personally take — and why How testing influenced my decision to supplement omega-3 Why creatine is part of my routine The gut supplements I use occasionally rather than every day Why vitamin D, iron, B12 and other nutrients may be worth testing rather than guessing How to decide whether a supplement still deserves a place in your cupboard This isn't about giving you a shopping list of supplements you should take. We're all different, and our needs are different too. Instead, I want you to look at what you're already taking and ask one simple question: What is this supplement's job? If you don't know why you're taking it, perhaps that's the first thing to find out. Plus, a big thank you to podcast sponsors Revive Active.  And next month, we're moving from the foundations of midlife health into healthy ageing — what we can do now to support our muscle, brain, metabolic health, mobility and independence for the decades ahead.

We hear constantly about protein, magnesium, omega-3, creatine and the latest supplements. But there's one nutrient that 96% of UK adults aren't getting enough of - and I think we've almost forgotten about it. It's fibre. Fibre might not have the marketing campaign that protein currently has, but it's about far more than simply keeping your bowels regular. In this episode of Fab Female Nutrition, I'm looking at why fibre deserves much more attention, particularly in midlife. We talk about the gut microbiome, how some fibres are fermented by our gut microbes to produce short-chain fatty acids, and why eating a variety of fibre-rich foods matters for both gut and long-term health. More importantly, I'm sharing really simple ways to get more fibre without suddenly overhauling your diet - because if you're currently eating very little, jumping straight to 30g tomorrow may leave your digestive system feeling decidedly unhappy! In this episode: Why fibre has become our forgotten nutrient Why UK adults should be aiming for around 30g a day What fibre actually does in your digestive system How fibre feeds your gut microbiome What short-chain fatty acids are and why they matter Why both the quantity and variety of fibre matter Easy ways to add more fibre to your meals Why you should increase fibre gradually The importance of hydration and movement alongside fibre What to do if increasing fibre makes your digestive symptoms worse I also share a lovely real-life story from someone who's recently completed the 28 days from my Nourish to Flourish book, plus some of the digestive symptom data from my 28 Day Transformation Programme. And a big thank you to podcast sponsors Revive Active. I also share why I'm currently taking Zest Active myself alongside getting my own food and lifestyle foundations back on track. My challenge this week? Choose ONE fibre upgrade. Add seeds and berries to breakfast. Swap to wholegrain bread. Add chickpeas to your lunch. Put another vegetable on your dinner. You don't need to change everything tomorrow. Start with one thing, do it consistently and build from there.

Stop Waiting for Monday: The ONE Thing Approach to Better Midlife Health How many times have you decided that Monday is going to be the day you sort yourself out? You'll eat better, exercise more, stop drinking during the week, get more sleep, eat enough protein and fibre, take your supplements... and then Monday arrives and your life is just as busy as it was before. Midlife is often when we start thinking much more seriously about our long-term health. We want to protect our muscles, bones, brain, heart and metabolic health — but it's also a stage of life when many of us are juggling work, family, relationships, ageing parents and, for women, potentially changing hormones too. So perhaps the answer isn't trying to change everything at once. In this episode of Fab Female Nutrition, I'm talking about the intention–behaviour gap - why knowing what we should do doesn't necessarily mean we actually do it - and how turning a vague health goal into one specific, actionable behaviour can make it much easier to get started. There's no magic number of days for creating a new habit, thats why one successful change can give you something to build on. And why your health goals need to work within the life you actually have - not the imaginary one where you have endless time and motivation. In this episode: Why midlife can make looking after your health feel like another job The difference between an intention and an action Why "I'll start on Monday" so often doesn't work How to turn a vague health goal into a specific action Why one successful change can give you somewhere to build from How the things you do consistently now can support your health in your 50s, 60s, 70s and 80s I also explain why this doesn't contradict my 28 Day Transformation Programme, and how a short, structured reset can be very different from repeatedly trying to overhaul your whole life. Plus, a thank you to podcast sponsors Revive Active, supplements should do exactly what their name suggests - supplement the foundations of a healthy diet and lifestyle. My challenge for you this week is simple: Don't ask what you could do if you were perfectly motivated. Ask what you could still do on a busy Wednesday when everything has gone wrong. Then choose ONE thing - and start today.

September can feel a little like January. The holidays are over, routines are returning and suddenly there's a temptation to decide that you need to cut back - but feeling healthier doesn't have to start with a diet. In this episode I'm sharing the five foundations I'd recommend if you've reached the end of summer feeling tired, sluggish or simply a little out of your normal routine. We talk about why real food matters more than calorie counting, getting back into a regular rhythm with your meals, supporting your gut with fibre and plant diversity, prioritising sleep and movement, and why making one small change consistently may be a much better place to start than trying to overhaul everything at once. I also explain how these same principles underpin my 28 Day Transformation Programme, which is now completely self-paced but includes two 30-minute consultations with me for personalised support. Plus, I share why Revive Active Zest Active is one of the supplements I use intermittently when I'm feeling run down or when travel, work or life means my usual food routine isn't quite as good as normal. In this episode: Why September doesn't need to mean starting another diet The five foundations I come back to for better health Why three nourishing meals can help you get back into a rhythm Simple ways to support your gut health Why sleep and everyday movement matter The power of choosing just one thing and doing it consistently Because supporting your long-term health isn't about being perfect. It's about getting the foundations right and building from there.

96% of UK adults aren't hitting the recommended 30g of fibre a day - only 4% actually get there. In the final part of this food noise mini-series, nutritional therapist Wendy Hill shares the food-first tools that work on the same biology as the weight-loss jab, just more gently: fibre, protein and healthy fats, plus the herbs and specific nutrients with real evidence behind them. Wendy breaks down exactly how to add 5-10g of fibre to breakfast, lunch and dinner without overhauling your diet, why protein and healthy fats naturally slow digestion (versus the artificial slowing of a GLP-1 injection), and talks through PHGG, GOS, psyllium husk and cinnamon - what she actually uses with clients, and why. Plus, the four ingredients of a truly filling plate, and why food noise can genuinely quieten without medication - even if the results aren't the same as the jab. This episode is sponsored by Revive Active - get 15% off with code WENDY15 at reviveactive.com Mentioned in this episode: Nourish to Flourish: https://nourishtoflourishbook.co.uk/ The Transformation Programme: https://hillstart.me.uk/transformation

Weight-loss jabs are everywhere - but what are they actually doing to your gut, your muscles and your long-term health? In part 2 of this food noise mini-series, nutritional therapist Wendy Hill shares her honest concerns about GLP-1 medications (Ozempic, Wegovy, Mounjaro): the huge gap between NHS access and the number of people sourcing them privately with little or no monitoring, what delayed gastric emptying does to gut health, the real risk of losing muscle (not just fat), and the nutrient deficiencies nobody warns you about. Wendy also asks the question - is obesity a disease?  Plus, if you are taking GLP medication, exactly what she'd recommend you eat, take and do - to protect your gut, muscles and bones.  This is not an anti-medication episode. It's honest about the nuance, and what you actually need to know. This episode is sponsored by Revive Active - get 15% off with code WENDY15 at https://www.reviveactive.com Mentioned in this episode: Nourish to Flourish: https://nourishtoflourishbook.co.uk/ The Transformation Programme: https://hillstart.me.uk/transformation

In this episode of the Fab Female Nutrition Podcast, Wendy asks a question that's been increasingly bothering her: when did being skinny become the goal again? The rise of GLP-1 medications and weight loss injections such as Ozempic and Mounjaro has transformed the conversation around weight. These medications can have an important role in treating obesity and improving health, but what happens when a medical treatment starts influencing beauty standards and everyday weight-loss culture? Wendy looks at the growing use of weight loss medication in the UK, particularly amongst women, and asks whether we're beginning to lose some of the progress we've made towards celebrating strength, muscle and what our bodies can actually do. She also explores why weight alone is a poor measure of health, the importance of maintaining skeletal muscle as we age, and why women in midlife should be thinking about strength, metabolic health, bone health and healthy ageing — not simply becoming smaller. And then there's food. Have we become so focused on reducing appetite and eliminating "food noise" that we're in danger of forgetting the joy of eating? Wendy shares why shopping for beautiful ingredients, cooking for someone you love, sharing a long meal with friends and genuinely enjoying good food can all be part of looking after your health. In this episode: Why Wendy is concerned about the return of "skinny culture" GLP-1 and weight loss injection use amongst UK women Why this isn't an anti-GLP-1 conversation The difference between weight loss and improved health Why muscle and strength matter, particularly in midlife What "food noise" actually means Why thinking about food isn't necessarily a bad thing Rediscovering food, cooking and eating as acts of self-care This is the first episode in Wendy's Food Noise series. Next week, she'll take a closer look at the science behind GLP-1 medications: how they work, their potential health benefits and side effects, and the much bigger question — should obesity be considered a disease? Sponsored by Revive Active. Listeners can use code WENDY15 for 15% off.

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.