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.

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 small, consistent changes make the biggest difference.

You'll learn:
• How to feed your microbiome with fermented foods like yoghurt, kefir, and sauerkraut
• The power of fibre to nourish good bacteria and stabilise blood sugar
• Why plant diversity (30+ plants a week!) helps your gut stay resilient
• The importance of keeping sugar, alcohol, and ultra-processed foods to a minimum
• How routine - three balanced meals, hydration, movement, and sleep all keep your gut and hormones in sync

I also share Sarah's story - how six months after completing the Transformation Programme she still feels fantastic by sticking to colourful, fibre-rich meals and a calm, consistent rhythm.

Fab Female Gem: the secret isn't perfection — it's consistency. Feed your gut, fuel your energy, and your body will look after you.

Learn more about the 28 Day Transformation Programme

This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance.