Podcast
Fab Female Nutrition
Hosted by Wendy Hill · EN
I'm Wendy Hill, from HillStart Nutrition. I'm a Nutritional Therapist specialising in mid-life health.
I help women understand their bodies, regain their energy, and feel like themselves again - reducing unnecessary restriction, overwhelm or conflicting advice.
This podcast is where I cut through the noise to give you sensible advice, real food and genuine support. We'll explore how nutrition, lifestyle and simple daily habits influence your hormones, gut health, energy, sleep and long-term wellbeing.
I'm a huge foodie, so you can expect plenty of practical, realistic ways to eat well and feel good.
Alongside solo episodes, I also bring you conversations with experts who share a passion for health, helping you build knowledge, confidence and a way of living that actually works.
15episodes
Episodes
Newest firstAll episodes
High blood pressure: what's really driving it (and how to support it naturally)
Yesterday00:15:38Tap to summarizeHigh 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.
Transcribe →High cholesterol: what your numbers really mean (and what to do about it)
1w ago00:18:24Tap to summarizeIf 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.
Transcribe →Tired, craving sugar or gaining weight? It could be your blood sugar
2w ago00:26:17Tap to summarizeIf 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
Transcribe →Creatine for Women: Why It's Not Just for Bodybuilders
3w ago00:17:09Tap to summarizeCreatine 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.
Transcribe →Collagen for women: does it really support skin, hair and joint health?
4w ago00:20:52Tap to summarizeCollagen 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
Transcribe →Omega-3 for Women: Brain Health, Hormones & Why Your Levels Matter
Mar 1800:19:26Tap to summarizeOmega-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
Transcribe →Magnesium for Women: Sleep, Stress & Hormones Explained
Mar 1100:19:03Tap to summarizeMagnesium 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.
Transcribe →Phytoestrogens for Women- Hormones & Menopause Explained
Mar 400:10:01Tap to summarizePhytoestrogens 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
Transcribe →Scents, candles & air toxins: what you're breathing in every day
Feb 2500:13:39Tap to summarizeHow 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.
Transcribe →Bathroom toxins: what you absorb every single day
Feb 1800:17:34Tap to summarizeYour 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,
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