Fab Female Nutrition

Wendy Hill
  • 5.0 (3)
  • Nutrition
  • Updated Weekly

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 wellbeing. I'm a huge foodie, so you can expect plenty of practical, realistic ways to eat well and feel good. Alongside solo episodes, I also bring you conversations with experts who share a passion for health, helping you build knowledge, confidence and a way of living that actually works.

  1. 5d ago

    Why real food matters more than calorie counting

    Today, I share an excerpt from my new book 'Nourish to Flourish'. In chapter 3 we explore one of the most important principles of good nutrition: why focusing on real food is often far more powerful than obsessing over calories, macros and food rules. We talk about why I dislike the word "diet", the importance of food diversity, how your body creates energy from the food you eat, and why building balanced meals doesn't need to be complicated. You'll also hear about the four key ingredients that make up a healthy plate and why eating a wide range of foods may be one of the simplest ways to support your gut health, energy and long-term wellbeing. In this episode: • Why I prefer the term "menu" rather than "diet" • The problem with calorie counting and food obsession • How food is converted into energy in the body • Why food diversity matters for gut health and nutrient intake • The difference between convenience foods and ultra-processed foods • The four ingredients of a healthy plate: protein, colour, fibre and healthy fats • Simple ways to eat well without overcomplicating nutrition Join the waitlist for Nourish to Flourish (launches 23rd July) Learn more about the 28 Day Transformation Programme This episode is proudly supported by Revive Active. Use code Wendy15 for discount on your order.

    13 min

  2. Jun 24

    The 5 gut health habits that make the biggest difference

    When it comes to gut health, it's easy to feel overwhelmed. One person tells you to take probiotics. Another says you need fermented foods. Someone else recommends an expensive supplement or the latest health trend. But what if the biggest improvements came from getting the basics right? In this episode of the Fab Female Nutrition Podcast, I'm sharing the five gut health habits that make the biggest difference, the simple foundations I focus on with clients time and time again. If I could strip away all the noise and only leave you with five things to work on, these would be them. In this episode, I cover: • Why eating more real food is one of the best things you can do for your gut • The importance of protein for digestion, energy and overall health • How increasing plant diversity helps support your gut microbiome • Why leaving gaps between meals allows your digestive system to rest and repair • The role movement plays in supporting digestion and bowel health • Why consistency matters more than perfection You'll also hear why some of the things people often associate with gut health, such as probiotics and supplements, didn't make my top five. This episode wraps up our month-long gut health series and brings together many of the key principles that sit at the heart of my upcoming book, Nourish to Flourish, launching on 23rd July. Whether you're struggling with bloating, digestive discomfort, low energy or simply want to support your long-term health, these habits provide a practical place to start. A huge thank you to Revive Active for supporting the podcast. If you'd like to try any of their products, visit ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy: https://hillstart.me.uk https://www.facebook.com/hillstartnutrition https://www.instagram.com/hillstartnutrition/ Remember, good gut health isn't built through perfection. It's built through small habits repeated consistently.

    19 min

  3. Jun 17

    Why gut health affects your mood, hormones and energy

    Most people think their gut's main job is digesting food. In reality, your gut influences far more than what's happening in your digestive system. From your mood and energy levels to your hormones, immune system and overall wellbeing, your gut is involved in many of the processes that keep you healthy. In this episode of the Fab Female Nutrition Podcast, I'm exploring why I spend so much time talking about gut health and why supporting your gut can have benefits far beyond reducing bloating or improving bowel movements. In this episode, I cover: • The connection between gut health and your immune system • How your gut communicates with your brain • Why gut health can influence mood and resilience • The role your digestive system plays in hormone balance • Why regular bowel movements matter for healthy hormone metabolism • How poor digestion may affect nutrient absorption and energy levels • Why I often start with the gut when working with clients If you've ever wondered why nutritional therapists talk about gut health so much, this episode will help you understand why it sits at the centre of so many aspects of health and wellbeing. This episode is part of a month-long gut health series inspired by my upcoming book, Nourish to Flourish, launching on 23rd July. This week we're highlighting Omega Active, a high-quality omega-3 supplement that supports overall health and helps provide the essential fats many of us struggle to get enough of through diet alone. Visit www.ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy www.hillstart.me.uk socials: @hillstartnutrition Next week I'll be wrapping up our gut health series with the five habits that make the biggest difference to digestive health and overall wellbeing. Remember, your gut isn't just where food goes. It may be one of the most important foundations of your health.

    15 min

  4. Jun 10

    Are you eating too often? What constant snacking does to your gut

    We've been told for years that eating little and often is healthy. But could constant snacking be contributing to bloating, digestive symptoms and low energy? Do you eat little and often because you think it's healthier? You might be surprised to learn that constantly snacking could be one of the biggest obstacles to better digestion, more stable energy and improved gut health. In this episode of the Fab Female Nutrition Podcast, I'm exploring one of the most common patterns I see in clinic, people eating all day long and never giving their digestive system a chance to rest. We've been told for years that grazing helps keep our metabolism going and prevents hunger. However, when it comes to gut health, the reality may be very different. In this episode, I cover: • Why eating little and often became so popular • The surprising downside of constant snacking • What the Migrating Motor Complex is and why it matters • How meal timing affects bloating, wind and reflux • The link between grazing, blood sugar and energy crashes • Why many people feel better on three balanced meals a day • How this principle forms part of my 28 Day Transformation Programme and upcoming book, Nourish to Flourish This episode is part of a month-long series focused on gut health and helping you understand some of the simple daily habits that may be affecting your health without you realising.   A huge thank you to Revive Active for supporting the podcast. This week we're highlighting Revive Active Magnesium Complex, a brilliant addition for anyone looking to support energy, sleep and stress resilience. Visit www.ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy Website: hillstart.me.uk Instagram: @hillstartnutrition Facebook: HillStart Nutrition Next week we'll be exploring why your gut does far more than digest food and how it influences everything from mood and hormones to immunity and overall wellbeing.

    21 min

  5. Jun 3

    Just because it's common doesn't mean it's normal: The gut mistakes I see every week

    Have you accepted bloating, constipation, reflux or IBS as "just the way you are"? In this episode of the Fab Female Nutrition Podcast, I'm sharing some of the most common gut health mistakes I see every week in clinic and explaining why many digestive symptoms that people put up with for years are not actually normal. We often assume that if something has always been there, we simply have to live with it. However, poor digestion, irregular bowel movements, bloating and discomfort are often signs that your body needs support rather than something to ignore. In this episode, I cover: • Why IBS is a collection of symptoms rather than a true diagnosis • What healthy bowel movements should look like • Why bloating, constipation and reflux shouldn't be dismissed • How eating habits can be just as important as the foods you eat • The connection between gut health, energy, mood, skin and hormones • Why identifying the root cause matters This episode is the first in a month-long series focused on gut health and is inspired by my upcoming book, Nourish to Flourish, launching on 23rd July. If you've ever thought: "I've always been like this" or "My digestion has never been great" then this episode is for you. Sponsor A huge thank you to Revive Active for supporting the podcast. If you'd like to try any of their products, visit ReviveActive.com and use code WENDY15 for 15% off. Connect with Wendy website Instagram Facebook Subscribe and join me next week when we explore grazing, snacking and why constantly eating may be preventing your gut from functioning at its best.

    19 min

  6. May 27

    Always tired? The truth about adrenal fatigue, burnout and low energy

    *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-69e79080-c564-83eb-9897-84119f2e2952-21" data-turn-id-container= "request-69e79080-c564-83eb-9897-84119f2e2952-21" data-testid= "conversation-turn-36" data-scroll-anchor="false" data-turn= "assistant"> Feeling exhausted, wired but tired, or like you're constantly running on empty? You're not alone. In this episode, I'm unpacking one of the most common conversations I have in clinic, around "adrenal fatigue", burnout, and low energy. You may have heard that adrenal fatigue "isn't a real thing". And from a medical diagnosis perspective, that's true. However, the symptoms people are experiencing are very real. What we're actually looking at is a dysregulation of your stress response system, often referred to as the Hypothalamic-Pituitary-Adrenal Axis. When this system is under constant pressure, it can affect your energy, sleep, mood, hormones and even your metabolism. In this episode, I cover: • What people really mean when they talk about "adrenal fatigue" • Why your GP may say it's not a diagnosis, but still recommend similar support • How your stress response system works, including the role of Cortisol • What a healthy cortisol rhythm looks like, and what happens when it becomes dysregulated • Why chronic stress, poor sleep and blood sugar dips all play a role • The connection between cortisol, energy levels and recovery • How prolonged stress can impact your Thyroid Function • Why thyroid issues are often a downstream effect of long-term stress • Common patterns I see in clinic, including caffeine reliance, skipped meals and over-exercising Food and lifestyle support This episode focuses on simple, practical ways to support your energy and stress response: Eating regular, balanced meals to stabilise blood sugar Including protein and healthy fats for sustained energy Reducing reliance on caffeine Prioritising sleep and recovery Incorporating gentle movement such as walking or yoga Supporting your nervous system with breathing and rest Focus on a nutrient dense diet Sponsor shout-out This episode is supported by Revive Active. Their Zest Active and Revive Active blends are great options if you're feeling run down and need support with energy, hydration and nutrient intake. You can use code WENDY15 for 15% off at reviveactive.com. Ready to reset? If you're feeling stuck in this cycle of low energy, poor sleep and stress, this is exactly what I support inside my self-paced 28-Day Transformation Programme. It helps you: rebuild structured eating habits reduce caffeine and sugar improve sleep and recovery support your gut and hormone health Find out more here: https://hillstart.me.uk/transformation

    22 min

  7. May 20

    High blood pressure: what's really driving it (and how to support it naturally)

    High blood pressure is often described as a "silent" condition. No obvious symptoms. No clear warning signs. And for many people, it's only picked up during a routine check at the GP. In this episode, I'm breaking down what high blood pressure really means, why it's so common, and most importantly, what you can do to support it naturally. This is part of our series on common health conditions, where we're looking beyond the label and focusing on what's actually driving these issues in the body. Because when it comes to blood pressure, it's not just about salt. It's about stress, hydration, mineral balance, and how your body is coping day to day. In this episode, I cover: • Why high blood pressure is often symptomless • Why it's commonly picked up during routine health checks • Why it's not just a "male issue", even though it's often more prevalent • The role of lifestyle in blood pressure regulation • Why salt isn't always the problem, and what actually is • The difference between mineral-rich salt and ultra-processed salt • The impact of ultra-processed foods on blood pressure • Why hydration matters more than most people realise • The role of stress and the nervous system Food and lifestyle support There are simple, practical ways to support healthy blood pressure: Increase potassium-rich foods such as leafy greens, beans, potatoes and bananas Stay well hydrated throughout the day Reduce ultra-processed foods Include foods that support blood flow, such as beetroot Build in regular movement, especially walking Support your nervous system with breathing and recovery Nutrients to consider Alongside a balanced diet, certain nutrients may offer additional support: Magnesium (supports relaxation and blood vessel function) Potassium (helps balance sodium levels) Nitrates from foods like beetroot (support blood flow) Sponsor shout-out This episode is supported by Revive Active. Their Magnesium Complex is a great option if you're looking to support stress, sleep and relaxation, all of which can have a direct impact on blood pressure. You can use code WENDY15 for 15% off at reviveactive.com.

    16 min

  8. May 13

    High cholesterol: what your numbers really mean (and what to do about it)

    If you've been told your cholesterol is "a bit high", it can feel confusing, and often a little worrying. Should you be concerned? Do you need to cut out fats? Or is there more to the story? In this episode, I'm breaking down what your cholesterol numbers actually mean, and more importantly, what you can do about them. We move away from fear and focus on understanding. Because cholesterol isn't simply "good" or "bad", it's about context, lifestyle, and what's happening in your body as a whole. I also talk through how cholesterol naturally changes as we age, why this is particularly relevant in midlife, and how factors like stress, sleep, diet and inflammation all play a role. In this episode, I cover: • What the NHS and your GP looks for when measuring cholesterol • Why cholesterol levels often rise in midlife • The role of inflammation, not just dietary fat • Common misconceptions around "low fat" eating • How fibre supports cholesterol balance • The link between gut health and cholesterol metabolism • The impact of stress, sleep and lifestyle habits • Simple, food-first ways to support healthy cholesterol levels This episode is supported by Revive Active. Their Revive Active is a great option if you're looking to support heart health and reduce inflammation, both of which are important when it comes to cholesterol balance. You can use code WENDY15 for 15% off at www.reviveactive.com.

    18 min
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About

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 wellbeing. I'm a huge foodie, so you can expect plenty of practical, realistic ways to eat well and feel good. Alongside solo episodes, I also bring you conversations with experts who share a passion for health, helping you build knowledge, confidence and a way of living that actually works.

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