Lets be real - stress isn’t something we can avoid, but how we respond to it can make or break our menopause journey.

When I hit perimenopause at 40, anxiety and overthinking became part of my daily life. I didn’t recognise it at the time, but my nervous system was in overdrive. Once I learned how to manage my stress more effectively - through nutrition, lifestyle shifts, and self awareness, everything started to feel lighter and more manageable.

In this episode, I’ll share:
• How stress hormones like cortisol affect your weight, sleep, and mood in midlife
• Why perimenopause makes your nervous system more sensitive to stress
• Practical, realistic ways to bring calm back into your day, even when life is busy

✨ Fab Female Gem: you don’t need to eliminate stress, instead focus on adding in small, calming practices that change how your body responds to it.

👉 Resources & Links
• Download my free handout 5 Secrets to a Healthy Menopause:
• Explore my 28-Day Transformation Programme

Sponsor: This episode is brought to you by Revive Active’s MenoActive - formulated with nutrients and botanicals to support women through this stage of life.

This is the final episode in my special anniversary series - where I’ve been sharing what I’ve learned as a woman, a nutritionist, and the host of the Fab Female Nutrition podcast for the past 6 years.

In this episode, I’m talking all about testing - and what I’ve discovered about my own health through tools like genetics, gut testing, and omega-3 analysis. Some of the results surprised me (yes, even as a nutritional therapist!) But they’ve helped me support myself more effectively, and better understand the women I work with.

This episode is all about clarity, compassion, and cutting through the noise. Because understanding your body is powerful.

I’ll cover:
• Why testing isn’t a quick fix - but can offer game-changing insights
• What I’ve learned about my stress response, histamine, detox and nutrient needs
• How magnesium, omega-3, and B vitamins became key to feeling better
• Why food first always wins - but personalisation helps it work

💛 Listener action: If you’re ready to start uncovering what your body needs, my 28-Day Transformation Programme is the perfect place to begin.
Start anytime at www.hillstart.me.uk/transformation – just £89 with 50 days’ access.

🎙 Huge thanks to our sponsor Revive Active — I now take their Magnesium daily and love it for stress, sleep, and nervous system support.

In your 20s and 30s, movement is often about keeping going - more cardio, more effort, more pushing through. But in this episode, I’m sharing how everything changed when I slowed down, tuned in, and started listening to what my body actually needed.

I’ll tell you how qualifying as a yoga teacher at 51 reshaped my mindset, why mindful movement supports hormones and nervous system balance, and how walking, paddleboarding, and even open water swimming now bring me more joy (and better results) than punishing workouts ever did.

Whether you’re feeling stiff, burnt out or just disconnected, this episode is your permission slip to move in a way that feels good - and still gets results.

🎙 Huge thanks to our sponsor Revive Active - I love their Joint Complex for supporting joint comfort and mobility. With 5g of collagen, it’s become one of my essentials. Remember to use codde Wendy10 to get 10% off at checkout.

In this episode, I’m reflecting on how my relationship with food has changed over the years - from piling up toast and pasta just to feel full, to learning how to fuel myself properly for energy, mood, and hormone health.

You’ll hear how my training in my 40s changed everything, how I approach food with joy (not guilt), and why eating well means you don’t need to snack your way through the day. I’ll also share how a simple test revealed my omega-3 levels were way too low - and what I did about it.

💛 My 28-Day Transformation Programme is now live! It’s been refined after guiding over 100 women through the process, and it’s available for just £89 until the end of the year. Fab Female Members get a discount!
Learn more

Curious about your own omega-3 levels? The Omega Balance Test is now available:
hillstart.me.uk/product/omega-balance-test

🎙 Thanks to our sponsor Revive Active – I now take their Omega-3 daily and wouldn’t be without it.

This month marks 6 years of the Fab Female Nutrition podcast, and I’m kicking off a special series by sharing what I wish I’d known in my 20s and 30s (and even 40's) about hormones, energy, and how to actually feel good in your body.

Back then, I was powering through life on a contraceptive implant, ignoring my cycle, dealing with bloating and fatigue, and assuming it was all just part of being a woman. But through training, testing, and years of working with clients, I’ve learned so much about how we can support our bodies - and how important it is to tune in, not shut down.

In this episode, I’m sharing:
• Why ignoring your cycle might be costing you energy and clarity
• How your symptoms are messages - not annoyances
• What I’d say to my 30-year-old self (and what I want you to hear too)
• Gentle steps to start reconnecting with your health today

My Fab Female Membership is just £69/year and includes 200+ recipes, meal plans, coaching, members-only clinics and more. It’s incredible value, and where I share all my knowledge to support you in your journey - join us at www.fabfemale.co.uk

With thanks to our amazing sponsor Revive Active — nutritional support for women at every stage. Use code Wendy10 for 10% off a checkout www.reviveactive.com

Is brain fog in menopause just “part of getting older” - or something you should worry about?

In this episode of Fab Female Nutrition (part 4 of our menopause symptoms series), I’m tackling one of the most unsettling midlife complaints: brain fog, memory lapses, and the fear it could be something more serious.

You’ll discover:
• Why brain fog is such a common menopause symptom, and why it usually lifts
• How fluctuating oestrogen and progesterone affect memory and focus
• Why panic makes brain fog worse, and the importance of self-compassion
• Dr Dale Bredesen’s “leaky roof” theory, and how plugging multiple lifestyle gaps may reduce dementia risk
• What we can learn from Michael Mosley’s Secrets of the Super Agers TV series about supporting lifelong brain health

✨ Resources mentioned in this episode:
📖 The End of Alzheimer’s by Dale Bredesen
📺 Michael Mosley: Secrets of the Super Agers – Episode 1 (Brain)

💬 Want more support like this? Join my free community here:
👉 Fab Female Nutrition Facebook Group

🙏 A huge thank you to my sponsor Revive Active — their Meno Active formula contains B vitamins, magnesium, and botanicals that support mental clarity, focus, and overall wellbeing during midlife. Use code Wendy10 for 10% off.

Frustrated by weight gain in menopause — especially around the middle? You’re not alone. It’s one of the most common questions my clients ask me, and I know how frustrating it can feel when your usual diet or exercise just doesn’t seem to work anymore.

But here’s the good news: while these changes are common, they’re not inevitable. On this episode (part 3 of my 4-part menopause series), I share my expertise as a nutritional therapist to help you understand what’s really going on, and what you can do to support your body through this transition.

And remember, your body isn’t working against you. She’s always trying to protect you, these changes are part of a clever hormonal shift, not a personal failing. With the right support, you can work with your body rather than fighting against it.

You’ll learn:
• Why your body may store fat around the middle - and how it’s actually trying to protect you
• The role of oestrogen, insulin, and cortisol in menopausal weight changes
• Why declining muscle mass makes a difference to metabolism, and how strength training can help
• How regular, balanced meals create safety signals for your body and support hormone balance

I’ll also share practical strategies you can start today to support your metabolism, protect your bones, and feel more in control of your weight during this transition.

🙏 Special thanks to our sponsor Revive Active their Meno Active formula contains a blend of botanicals, B vitamins, magnesium, and more to support women through perimenopause and menopause. Use code Wendy10 at checkout for 10% off your purchase.

Fed up with waking up in a sweat or feeling like you’re overheating for no reason?

In this episode, I dive into what is happeningand, when your internal thermostat malfunctions. I share some real-world strategies to help you restore balance and calm.

We’ll cover:
• What’s happening hormonally when hot flushes and night sweats kick in
• The lifestyle “triggers” you might not have spotted yet
• Practical tools and tips that can help

You can also download my free Perimenopause Symptom Tracker from this blog post:
A Guide to Perimenopause & Menopause

Special thanks to our sponsor Revive Active — their Meno Active formula is packed with botanicals, B vitamins, magnesium, and more to support your energy, mood, and temperature regulation during midlife transitions. Use code Wendy10 at checkout for 10% off your purchase.