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 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

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), 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.

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 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