Fab Female Nutrition

What do you want your body to be able to do when you're 70, 80 or beyond?
Forget for a moment what you want it to look like. Could you get yourself up from the floor if you fell? Carry your own shopping? Climb the stairs? Walk around a city on holiday? Play with your grandchildren? Keep cooking, gardening or doing the things you love?
We talk about sarcopenia – the age-related loss of muscle mass, strength and function – and why maintaining muscle isn't simply about looking toned.
Muscle plays an important role in metabolic health and glucose regulation, supports our joints and bones, and perhaps most importantly, helps us maintain our physical independence as we age.
I also talk about why healthy ageing isn't just about lifting weights. We need cardiovascular fitness, balance and mobility too – and you don't necessarily need a gym to work on any of them.
From carrying the shopping and gardening to yoga, dancing, walking, resistance training and simply practising getting yourself up from the floor, there are lots of ways to keep asking your body to work.
Your challenge this week: do something every day that asks your muscles to work a little harder.
Because we're not exercising to look younger.
We're moving because we want our bodies to keep working for us as we get older.
This is episode 2 of my October series: Healthy Ageing – What You Do Now Matters Later.
Sponsored by Revive Active
This week I'm also talking about magnesium and its role in normal muscle function and energy-yielding metabolism. Thank you to Revive Active for continuing to support the Fab Female Nutrition Podcast. Use code WENDY15 for 15% off.
Annual Health MOT
I'm also talking about why understanding markers such as vitamin D, B12, folate and iron can give us useful information about our health now – and help us make changes for the future. https://hillstart.me.uk/product/annual-blood-test/

What you eat today isn't just about your weight or how you feel this afternoon – it's an investment in your future health.
In the first episode of my new Healthy Ageing series, I'm looking at five simple areas of nutrition that can help us feel well now, while supporting our muscle, bones, brain, cardiovascular and metabolic health for the decades ahead.
We'll talk about why protein becomes increasingly important as we age, why plant diversity and fibre matter, the healthy fats we shouldn't be afraid of, where ultra-processed foods fit into a realistic diet, and why micronutrients deserve more attention.
I'm also sharing some really practical ways to improve what you're already eating – because healthy ageing doesn't require a perfect diet, expensive longevity foods or complicated biohacking.
Plus, I explain why I believe an Annual Health MOT can be such a useful investment in your future health, helping you understand important markers including vitamin D, B12, folate, ferritin, HbA1c and cholesterol before they potentially become a bigger issue.
This month's question is simple:
What can I easily do today – and every day – that gives me the best chance of still feeling healthy, strong, independent and enjoying my life decades from now?
Because we're not trying to stop ageing. We're building a body and brain that can support us brilliantly as we age.
🎧 Also mentioned: Episode 306 – Fibre: The Forgotten Nutrient
Sponsored by Revive Active Thank you to Revive Active for continuing to support the Fab Female Nutrition podcast. Use code WENDY15 for 15% off.
Annual Health MOTFind out more about my Annual Health Blood Test and consultation at https://hillstart.me.uk/product/annual-blood-test/

Do you really need all those supplements sitting in your cupboard?
Magnesium, omega-3, creatine, vitamin D, gut health supplements… there seems to be a supplement for almost everything in midlife. But how do you know what you actually need — and whether what you're taking is doing anything at all?
In this episode of Fab Female Nutrition, I'm finishing our September theme of supporting midlife health from the ground up by talking about supplements: where they can be genuinely useful, when food should come first, and why I believe every supplement you take should have a reason for being there.
I'm also taking you inside my own supplement routine, sharing what I personally take, what I only use occasionally, and most importantly, why. We cover magnesium, omega-3, creatine, PHGG, digestive enzymes and Revive Active, as well as why testing can sometimes be much more useful than simply guessing what you need.
In this episode:
Do you actually need all those supplements in your cupboard?
The supplements I personally take — and why
How testing influenced my decision to supplement omega-3
Why creatine is part of my routine
The gut supplements I use occasionally rather than every day
Why vitamin D, iron, B12 and other nutrients may be worth testing rather than guessing
How to decide whether a supplement still deserves a place in your cupboard
This isn't about giving you a shopping list of supplements you should take. We're all different, and our needs are different too.
Instead, I want you to look at what you're already taking and ask one simple question:
What is this supplement's job?
If you don't know why you're taking it, perhaps that's the first thing to find out.
Plus, a big thank you to podcast sponsors Revive Active. 
And next month, we're moving from the foundations of midlife health into healthy ageing — what we can do now to support our muscle, brain, metabolic health, mobility and independence for the decades ahead.

We hear constantly about protein, magnesium, omega-3, creatine and the latest supplements. But there's one nutrient that 96% of UK adults aren't getting enough of - and I think we've almost forgotten about it.
It's fibre.
Fibre might not have the marketing campaign that protein currently has, but it's about far more than simply keeping your bowels regular.
In this episode of Fab Female Nutrition, I'm looking at why fibre deserves much more attention, particularly in midlife. We talk about the gut microbiome, how some fibres are fermented by our gut microbes to produce short-chain fatty acids, and why eating a variety of fibre-rich foods matters for both gut and long-term health.
More importantly, I'm sharing really simple ways to get more fibre without suddenly overhauling your diet - because if you're currently eating very little, jumping straight to 30g tomorrow may leave your digestive system feeling decidedly unhappy!
In this episode:
Why fibre has become our forgotten nutrient
Why UK adults should be aiming for around 30g a day
What fibre actually does in your digestive system
How fibre feeds your gut microbiome
What short-chain fatty acids are and why they matter
Why both the quantity and variety of fibre matter
Easy ways to add more fibre to your meals
Why you should increase fibre gradually
The importance of hydration and movement alongside fibre
What to do if increasing fibre makes your digestive symptoms worse
I also share a lovely real-life story from someone who's recently completed the 28 days from my Nourish to Flourish book, plus some of the digestive symptom data from my 28 Day Transformation Programme.
And a big thank you to podcast sponsors Revive Active. I also share why I'm currently taking Zest Active myself alongside getting my own food and lifestyle foundations back on track.
My challenge this week?
Choose ONE fibre upgrade.
Add seeds and berries to breakfast. Swap to wholegrain bread. Add chickpeas to your lunch. Put another vegetable on your dinner.
You don't need to change everything tomorrow.
Start with one thing, do it consistently and build from there.

Stop Waiting for Monday: The ONE Thing Approach to Better Midlife Health
How many times have you decided that Monday is going to be the day you sort yourself out?
You'll eat better, exercise more, stop drinking during the week, get more sleep, eat enough protein and fibre, take your supplements... and then Monday arrives and your life is just as busy as it was before.
Midlife is often when we start thinking much more seriously about our long-term health. We want to protect our muscles, bones, brain, heart and metabolic health — but it's also a stage of life when many of us are juggling work, family, relationships, ageing parents and, for women, potentially changing hormones too.
So perhaps the answer isn't trying to change everything at once.
In this episode of Fab Female Nutrition, I'm talking about the intention–behaviour gap - why knowing what we should do doesn't necessarily mean we actually do it - and how turning a vague health goal into one specific, actionable behaviour can make it much easier to get started.
There's no magic number of days for creating a new habit, thats why one successful change can give you something to build on. And why your health goals need to work within the life you actually have - not the imaginary one where you have endless time and motivation.
In this episode:
Why midlife can make looking after your health feel like another job
The difference between an intention and an action
Why "I'll start on Monday" so often doesn't work
How to turn a vague health goal into a specific action
Why one successful change can give you somewhere to build from
How the things you do consistently now can support your health in your 50s, 60s, 70s and 80s
I also explain why this doesn't contradict my 28 Day Transformation Programme, and how a short, structured reset can be very different from repeatedly trying to overhaul your whole life.
Plus, a thank you to podcast sponsors Revive Active, supplements should do exactly what their name suggests - supplement the foundations of a healthy diet and lifestyle.
My challenge for you this week is simple:
Don't ask what you could do if you were perfectly motivated. Ask what you could still do on a busy Wednesday when everything has gone wrong.
Then choose ONE thing - and start today.