Fab Female Nutrition

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

Had a big night? A bit too much food, fizz or "just one more" mince pie? This episode is your gentle, realistic guide to bouncing back the next day without guilt, punishment or restriction.
I'm sharing easy, gut-friendly habits you can put in place before bed and the morning after so your body feels supported rather than overwhelmed. These are the simple strategies I use myself - and they really do help you recover quicker.
In this episode, you'll learn:
• The one thing to do before your first festive drink (your liver will love you for it) • Why hydration is your secret weapon - and when electrolytes are worth adding • Make-ahead breakfasts that rebalance your blood sugar and support gut health • The benefits of milk thistle before and after indulgent days • Why fresh air and natural light help regulate your nervous system • Easy meals to soothe your digestion, like soups, casseroles and slow cooker favourites • How Revive Active (or fab sponsors) can help when your nutrition has been a little… erratic
I'm also pointing you towards three brilliant episodes to dive into while I'm away until 7 January:
✨ Episode 208 with Emily Blake – The microbiome explained https://hillstart.me.uk/208-emily-blake/
✨ Episode 166 – The four ingredients of a healthy plate https://hillstart.me.uk/166/
✨ Episode 136 – Understanding the gut–brain axis https://hillstart.me.uk/136/
If you enjoy the podcast, the best Christmas gift you can give is to subscribe and leave a quick review - it genuinely helps more women find this support.
Wishing you a joyful, gentle festive season. I'll see you in the new year. 💫