Fab Female Nutrition

We're told to eat "healthy", but food labels don't always tell the full story. Many everyday products that look virtuous on the front can still contain ingredients that quietly add to your toxic load - and in mid-life, that matters more than ever.
In this episode, I'm breaking down where food toxins are hiding, examples of what to look for, and how they can interfere with hormone balance, digestion and energy levels. Most importantly, I'll show you how to reduce exposure in a realistic way – without cooking everything from scratch or feeling overwhelmed.
This isn't about fear, perfection, or cutting everything out. It's about understanding what actually matters, so your body can focus on doing what it's meant to do.
In this episode we cover:
Why food toxins affect hormones, digestion and energy

How ingredient lists can be more important than front-of-pack claims

The difference between ultra-processed foods and helpful convenience foods

Common additives that increase liver and gut burden

Why preservatives in packaged and sliced meats matter

How batch cooking supports hormone health and saves money

Practical high-street swaps that fit real life

Reducing toxic load is often one of the missing pieces when women feel tired, stuck or hormonally out of balance – even when they're "eating quite well".
🎧 This is the first episode in the February toxin series. Next week we'll move into kitchen toxins – the pans, plastics and storage habits you probably don't think twice about.
Shout out to our podcast sponsors - Revive Active. One of the reasons I'm so aligned with Revive Active is their focus on clean, well-formulated supplements. When we're talking about reducing toxic load, it's not just about food and the environment — it's also about being mindful of what we're taking in supplement form.
Their multivitamin complexes are designed to support the body without unnecessary fillers, artificial colours or additives, which is especially important when you're supporting liver function, hormones and overall resilience.
They have options that work really well for:
Busy adults who want solid nutritional foundations

Teenagers and older children who may have gaps in their diet

Families who want one trusted brand rather than a cupboard full of different products

I often say to clients, a good quality multivitamin is like nutritional insurance — it doesn't replace good food, but it helps cover the basics, especially during busy or stressful periods.
If you'd like to have a look, you can explore the range from Revive Active, and you can use my code WENDY10 for a discount.

High-intensity exercise is often promoted as the fastest way to burn fat and boost fitness. But many women find that doing too much HIIT leaves them exhausted, inflamed and struggling with stubborn belly fat.
In this episode, I explain why much of the exercise research behind HIIT has focused on male physiology, and how women's bodies respond differently to repeated high-intensity stress. We explore the role of cortisol, recovery and metabolic adaptation — and why pushing harder doesn't always lead to better results.
I also share how to build a more supportive movement routine that improves strength, energy and metabolic health without overwhelming your nervous system.
Thank you to Revive Active for supporting this episode of the podcast. If you are a regular exerciser and want to support your joint health then their Joint Complex is the one for you - don't forget to use code Wendy10 for 10% off at checout.
Research & further reading
High-intensity exercise increases cortisol as part of the normal stress response. When training intensity is frequent and recovery is limited, cortisol can remain elevated. Research suggests chronically elevated cortisol may contribute to increased abdominal fat storage and reduced metabolic efficiency, particularly in women.
Sources:
• Hackney (2006) Stress and the neuroendocrine system in exercise https://pubmed.ncbi.nlm.nih.gov/16503658/
• Thuma et al. (2021) Exercise intensity, cortisol and recovery https://pubmed.ncbi.nlm.nih.gov/33863840/
• AZ Performance Institute (2024) – Cortisol, training load and recovery https://azperformanceinstitute.com/research/

Very low-carb and keto-style diets are often praised for quick results, especially when it comes to fat loss. But many women find that what works brilliantly at first can later lead to fatigue, stubborn belly fat and a slowing metabolism.
In this episode, I explain why much of the research behind low-carb diets has focused on men, and how women's bodies respond differently to prolonged carbohydrate restriction. We explore how low energy availability can affect thyroid function, cortisol levels and metabolic rate — and why this often shows up as central weight gain rather than weight loss.
I also share a more balanced, hormone-supportive way of eating that supports energy, digestion and long-term metabolic health, without extremes.
Thank you to Revive Active for supporting this episode of the podcast. During periods of dietary change or restriction, I often recommend ensuring broad micronutrient support, particularly when energy levels feel low or recovery is slower than expected. There flagship produce - revive active, is perfect for anyone who wants to ensure their daily needs are met.
Research & further reading
Carbohydrate intake influences thyroid hormone conversion, particularly the production of active thyroid hormone (T3), which plays a key role in metabolic rate and energy. Research suggests long-term very low-carbohydrate diets may reduce T3 levels and slow metabolism, particularly in women. Reduced metabolic output combined with elevated cortisol can contribute to stubborn abdominal fat storage.
Sources:
• Hall et al. (2016) Energy expenditure and metabolic adaptation during low-carbohydrate diets https://pubmed.ncbi.nlm.nih.gov/27385608/
• Ruiz-Núñez et al. (2016) Thyroid hormone metabolism and energy restriction https://pubmed.ncbi.nlm.nih.gov/26980849/
• PMC 9165850 (2022) Low-carbohydrate diets and thyroid function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9165850/

Intermittent fasting is often promoted as a powerful health tool, but many women find that longer fasting windows leave them feeling tired, anxious or struggling with sleep.
In this episode, I explain why much of the fasting research has been carried out in men, and how women's hormones respond differently to prolonged periods without food. We look at cortisol, blood sugar balance and why daily long fasts can interfere with progesterone, oestrogen and thyroid health - particularly in mid-life.
I also share a more hormone-friendly way to approach fasting, so you can support metabolic health without pushing your body into stress mode.
Thank you to Revive Active for supporting this episode of the podcast. I often recommend Revive Active to clients during busy or demanding periods, as it provides broad micronutrient and amino acid support when nutrition or routine isn't quite optimal.
Research & further reading
Fasting places a metabolic stress on the body by signalling energy scarcity. Research suggests women are more sensitive to prolonged fasting than men, showing higher cortisol responses and changes to reproductive hormone signalling when fasting windows are extended. Shorter overnight fasts appear to support blood sugar balance and metabolic health without the same hormonal disruption.
Sources:
• Cleveland Clinic – Intermittent fasting and hormones https://health.clevelandclinic.org/intermittent-fasting-for-women/
• Veri (2023) – Sex differences in metabolic responses to fasting https://www.veri.co/learn/intermittent-fasting-women
• Froy & Miskin (2010) Effect of feeding time on circadian rhythms and metabolism https://pubmed.ncbi.nlm.nih.gov/19949530/

Cold plunges and ice baths are everywhere right now - but what if they're leaving you feeling exhausted, wired or struggling to sleep?
In this episode, I explore why cold exposure can work well for men, yet backfire for many women. We look at how cold plunges affect cortisol, why female hormones respond differently to stress, and why too much cold can disrupt energy, mood and recovery — particularly in mid-life.
A more hormone-friendly approach for many women is cold-water swimming rather than ice baths. The water is usually slightly warmer, movement helps maintain circulation, and the gradual exposure avoids the shock response. The social and outdoor elements may also support nervous system regulation and mood.
If you've been pushing through ice baths because you think you should, this episode will help you rethink cold exposure in a calmer, more supportive way.
Thank you to our podcast sponsors Revive Active remember to use code Wendy10 at checkout for 10% off your order.
Research & further reading
Cold exposure activates the body's stress response, increasing adrenaline and cortisol. Research suggests women may experience a stronger and more prolonged cortisol response to cold stress than men, which can affect sleep, recovery and hormone balance if exposure is too intense or too frequent. Gentler cold exposure, such as cold-water swimming, appears to offer benefits for mood and stress regulation without the same physiological strain.
Sources:
• Soeberg Institute – Cold exposure & stress response https://soeberginstitute.com/research/
• Tipton et al. (2017) Cold water immersion: kill or cure? https://pubmed.ncbi.nlm.nih.gov/28177775/
• Kajantie & Phillips (2006) Sex differences in stress responses https://pubmed.ncbi.nlm.nih.gov/16880499/
• The Guardian (2024) – Cold-water swimming and menopausal symptoms https://www.theguardian.com/lifeandstyle/2024/jan/10/cold-water-swimming-menopause-symptoms