Gut health reset: why the 4Rs are the key to feeling fabulous again
Your gut is at the heart of everything - from your energy and hormones to your mood, digestion, and immunity. In this new series, I'm diving into one of my favourite topics: gut health - and the 4R's framework that underpins my self-paced 28-Day Transformation Programme. In this first episode, I explain why gut health truly is the foundation of wellbeing, especially for midlife women, and how following a clear, structured reset can help you feel more like yourself again. You'll learn: • How the 4R's - Remove, Replace, Repair and Retain - can transform your digestion and energy • Why 70% of messages between the brain and gut travel from the gut to the brain • How symptoms like bloating, brain fog, and low mood often start with what's happening in your microbiome • Why giving your digestive system a short "holiday" can help it heal and reset I also share real success stories from women who've reduced joint pain, improved energy, and regained their sparkle after completing the programme - proof that healing your gut can transform so much more than your digestion. ✨ Fab Female Gem: your gut is the foundation of everything — support it, and the rest of your health will follow.  Learn more about the self-paced 28-Day Transformation Programme: www.hillstart.me.uk/transformation This episode is brought to you by Revive Active, supporting gut, brain, and immune health with clean, active nutrition. Try Revive Active's Zest Active with code WENDY10 for 10% off: reviveactive.com Â
-------- Â
20:30
--------
20:30
Sleep smarter in menopause: why better rest transforms your mood, memory, and metabolism
Sleep really is your body's superpower, yet it's often one of the first things to suffer when we hit perimenopause or menopause. I know this one personally. When my anxiety was high and my sleep was poor, everything felt harder, I was more emotional, more tired, and constantly running on empty. What I didn't realise at the time was how much poor sleep was affecting not just my energy, but my hormones, my appetite, and even my digestion. Here's the truth: if you don't sleep well, you can eat around 300–400 extra calories a day without even realising it. Your brain drives you to look for quick energy, and that usually means sugar and caffeine. In this episode, I'll share: • Why sleep is essential for hormone balance, energy, and emotional wellbeing • How your digestion and gut repair themselves overnight • The role of sleep in laying down memory and improving focus • Simple, practical ways to improve sleep quality in midlife - from evening routines to nutrition and calming habits Sleep isn't a luxury, it's your most powerful reset. Support your body with good sleep, and everything else feels easier. 👉 Resources & Links Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets Explore my 28-Day Transformation Programme Glucose monitor - find if your sleep is affected by what you eat - link This episode is brought to you by Revive Active's Sleep Complex — formulated with nutrients and botanicals to support relaxation and quality rest. Use code Wendy10 for 10% off at checout   Â
-------- Â
24:10
--------
24:10
Toxin overload? How to reduce hidden hormone disruptors in menopause
We can't avoid all toxins, but we can reduce our exposure to the ones that interfere with our hormones and overall wellbeing. During menopause, our bodies are already working hard to rebalance. Add in the extra load from plastics, cleaning products, skincare, and environmental chemicals, and it can tip things in the wrong direction. The good news? Small, consistent changes really do make a difference. In this episode, I'll share: • Where hormone-disrupting chemicals show up in everyday life (and how to spot them) • Simple swaps for home, body, and kitchen that reduce your exposure • How to support your body's natural detox pathways through food and lifestyle Fab Female Gem: focus on small swaps, not perfection, every little reduction lightens your body's load and helps your hormones find balance. Resources & Links: Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets Explore my 28-Day Transformation Programme: hillstart.me.uk/transformation Yuka App - scan products to find cleaner options - apple link Tropic - clean beauty products - my link  Sponsor: This episode is brought to you by Revive Active's MenoActive - formulated with nutrients and botanicals to support women through this stage of life.
-------- Â
26:16
--------
26:16
Move smarter in menopause: why daily movement matters as much as exercise
When we think about health, we often focus on exercise, but in menopause, it's how you move your body every day that really counts. At this stage of life, long hours of high-intensity training can sometimes do more harm than good, raising stress hormones and leaving you feeling depleted. What your body needs is a balanced approach: daily movement to keep joints supple and energy flowing, combined with the right type of exercise to protect bone, heart, and muscle health. In this episode, I'll share: • Why daily movement is just as important as formal exercise in menopause • The types of activity that help balance hormones and reduce stress • How I shifted from punishing workouts to movement that feels nourishing and sustainable • Practical ways to build more movement into your everyday life, without needing hours in the gym ✨ Fab Female Gem: focus on adding small movements throughout your day, adding calming movement as well as cardio and weight bearing exercise - this is the gem for mid-life  Download my free handout 5 Secrets to a Healthy Menopause: hillstart.me.uk/5-secrets This episode is brought to you by Revive Active's MenoActive — formulated with nutrients and botanicals to support women during this stage of life. www.reviveactive.com Â
-------- Â
14:18
--------
14:18
Manage your stress: the second secret to a healthy menopause
Lets be real - stress isn't something we can avoid, but how we respond to it can make or break our menopause journey. When I hit perimenopause at 40, anxiety and overthinking became part of my daily life. I didn't recognise it at the time, but my nervous system was in overdrive. Once I learned how to manage my stress more effectively - through nutrition, lifestyle shifts, and self awareness, everything started to feel lighter and more manageable. In this episode, I'll share: • How stress hormones like cortisol affect your weight, sleep, and mood in midlife • Why perimenopause makes your nervous system more sensitive to stress • Practical, realistic ways to bring calm back into your day, even when life is busy ✨ Fab Female Gem: you don't need to eliminate stress, instead focus on adding in small, calming practices that change how your body responds to it. 👉 Resources & Links • Download my free handout 5 Secrets to a Healthy Menopause: • Explore my 28-Day Transformation Programme Sponsor: This episode is brought to you by Revive Active's MenoActive - formulated with nutrients and botanicals to support women through this stage of life.
I'm Wendy and I am a Naturopathic Nutritional Therapist and an expert in female hormone health. Specialising in the perimenopause and menopause, I help women gain in confidence and understand their bodies and allowing them to shine.
I am a huge foodie and this podcast allows me to share with you how food and nutrition affect our health.
I also bring you an eclectic mixture of guests and experts where food and health is our uniting passion.
South Africa