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.

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.

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/