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PODCAST

Fab Female Nutrition

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

health & fitness nutrition

All Episodes

19:26

Omega-3 for Women: Brain Health, Hormones & Why Your...

Fab Female Nutrition ·

2026/03/18

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

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19:03

Magnesium for Women: Sleep, Stress & Hormones Explained

Fab Female Nutrition ·

2026/03/11

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),

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10:01

Phytoestrogens for Women- Hormones & Menopause Explained

Fab Female Nutrition ·

2026/03/04

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

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13:39

Scents, candles & air toxins: what you're breathing...

Fab Female Nutrition ·

2026/02/25

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

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17:34

Bathroom toxins: what you absorb every single day

Fab Female Nutrition ·

2026/02/18

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

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16:48

Kitchen toxins you don't think about (and easy swaps...

Fab Female Nutrition ·

2026/02/11

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

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18:31

Toxins in food: why the label lies (and how to eat...

Fab Female Nutrition ·

2026/02/04

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

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12:40

Why high-intensity exercise is less effective on...

Fab Female Nutrition ·

2026/01/28

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

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12:58

Why very low-carb and Keto diets feel different for...

Fab Female Nutrition ·

2026/01/21

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

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10:10

Why intermittent fasting feels different for women's...

Fab Female Nutrition ·

2026/01/14

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

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13:14

Cold plunges and women's hormones: why ice baths...

Fab Female Nutrition ·

2026/01/07

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

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16:26

How to recover after an excessive day: simple...

Fab Female Nutrition ·

2025/12/17

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

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16:47

How to make better food choices in December: simple,...

Fab Female Nutrition ·

2025/12/10

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

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43:11

Finding Yourself Again in Midlife: A Heartfelt...

Fab Female Nutrition ·

2025/12/03

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

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15:17

Retain - how to keep your gut thriving long after a...

Fab Female Nutrition ·

2025/11/26

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

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18:54

Replace & Repair - supporting and healing your gut...

Fab Female Nutrition ·

2025/11/19

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

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19:07

Remove - clearing the roadblocks to better digestion

Fab Female Nutrition ·

2025/11/12

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

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20:30

Gut health reset: why the 4Rs are the key to feeling...

Fab Female Nutrition ·

2025/11/05

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

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24:10

Sleep smarter in menopause: why better rest...

Fab Female Nutrition ·

2025/10/29

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

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26:16

Toxin overload? How to reduce hidden hormone...

Fab Female Nutrition ·

2025/10/22

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

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