Fab Female Nutrition

Magnesium is often called a "wonder nutrient" — and for good reason.
It's involved in more than 300 biochemical reactions in the body, including the systems that regulate sleep, stress, hormones and nervous system balance.
In this episode we look at why magnesium is particularly important for women, especially if you're struggling with sleep, stress, PMS or the hormonal changes of perimenopause and menopause.
Magnesium helps activate the parasympathetic nervous system (your "rest and digest" mode), supports calming neurotransmitters like GABA, and plays an important role in melatonin production, all essential for good quality sleep.
In this episode we explore:
• Why magnesium levels can fluctuate during the menstrual cycle • How magnesium supports mood, sleep and PMS symptoms • The connection between magnesium, vitamin D and bone health • Why magnesium needs often increase during perimenopause • The different forms of magnesium and which ones actually work • Food sources that can help increase your intake naturally
A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their magnesium complex combines several well-absorbed forms of magnesium designed to support energy, muscle function and nervous system balance - it's the one I choose to support my own health. (use Wendy10 at checkout to enjoy 10% off)
If sleep has been feeling elusive, this episode will help you understand why, and what simple steps might help.

Phytoestrogens are often misunderstood.
Do they increase oestrogen? Are they safe in menopause? Should women avoid soya — or actively include it?
In this episode, I explain what phytoestrogens actually are and how they work as selective oestrogen receptor modulators (SERMs). Rather than acting like strong hormones, they gently interact with your existing oestrogen receptors — and that distinction really matters.
We explore:
• The difference between "plant oestrogen" and SERM • The research on hot flush reduction • Food sources versus supplements
If you've felt confused by mixed messaging around soya, this episode will give you clarity and confidence.
As always, we're cutting through the noise to give you sensible advice, real food and genuine support.
A big thank you to our podcast sponsors, Revive Active. Their Revive Active Meno Active Complete contains a botanicals capsule providing standardised soya isoflavones, including genistein — one of the most researched phytoestrogens in relation to menopausal health. www.reviveactive.com

How fragrance, plug-ins and "clean smells" can affect hormones, sleep and your nervous system
In this final episode of the February toxin series, I'm exploring the impact of synthetic fragrance, plug-in air fresheners, scented candles, laundry boosters and perfumes. Many of these products release volatile organic compounds (VOCs) and fragrance blends that can act as endocrine disruptors and place extra demand on your liver and nervous system.
Unlike food, inhaled chemicals enter the bloodstream quickly and can influence the brain via the olfactory system. For many women, especially in mid-life, this can show up as headaches, sleep disturbance, brain fog or heightened sensitivity.
This isn't about stripping your home back to nothing. It's about understanding that "smells clean" doesn't always mean clean — and learning how to reduce background exposure in a realistic way.
In this episode we cover:
• Why inhaled toxins can affect hormones and the nervous system • What's really in plug-in air fresheners and synthetic fragrance • Paraffin candles vs cleaner-burning alternatives • The connection between scent, cortisol and sleep • Simple swaps that create a calmer, less toxic home environment
Small reductions in daily exposure can give your body more capacity to regulate hormones, support sleep and maintain long-term health.
This episode wraps up our February series on reducing toxic load in a practical, achievable way — because your body already knows how to detox. Our job is simply to stop overwhelming it.

Your skin isn't just something you moisturise — it's an exposure route.
In this episode, I'm diving into the everyday products sitting in your bathroom and why they matter more than most of us realise. From deodorant and toothpaste to skincare and "fragrance", many of these products contain chemicals that can be absorbed through the skin and contribute to your overall toxic load.
Research suggests the average woman is exposed to well over 160 different chemicals every single day through personal care and cosmetic products. Individually, they may be present in small amounts — but it's the repeated, cumulative exposure that adds up.
Many of these compounds act as endocrine disruptors, meaning they can interfere with hormone signalling, liver detoxification and nervous system balance. In mid-life, when hormone shifts are already underway, reducing background exposure can make a meaningful difference.
In this episode we cover:
• How chemicals are absorbed through the skin • Why cumulative exposure matters more than one "bad" product • The issue with "fragrance" and undisclosed ingredients • Deodorant vs antiperspirant — what's the difference? • Toothpaste, oral microbiome and gut health • Simple swaps that lower your daily chemical load without overwhelm
This isn't about perfection or throwing everything away. It's about awareness and making gradual changes that support your hormones, energy and long-term health.
This is part of the February toxin series — next week we finish by looking at the scents and air fresheners you're breathing in every day.

Huge thanks to my podcast sponsors Revive Active for making clean supplements that I'm happy to recommend to clients, friends and family,

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "1ef7416d-7fc5-4289-adfe-df9d8bf3f084" data-testid= "conversation-turn-20" data-scroll-anchor="false" data-turn= "assistant"> Your kitchen might look clean and organised, but there are hidden exposures in everyday habits that can quietly add to your hormonal load.
In this episode, I'm focusing on the toxins we don't usually think about — damaged non-stick pans, heating food in plastic, cling film, and everyday storage habits — and how heat can increase chemical transfer into food.
One of the biggest culprits? Plastic containers.
Many plastics contain compounds that can behave like oestrogen in the body. When they're scratched, discoloured or repeatedly heated, the risk of chemical leaching increases — especially into fatty or hot foods. Over time, that repeated low-dose exposure adds to the body's overall toxic burden.
This isn't about panic or perfection. It's about reducing background stress so your liver and hormones can do their job properly.
In this episode we cover:
• Why heat + plastic increases chemical exposure • How endocrine disruptors can interfere with hormone balance • Why mid-life women are often more sensitive to background toxins • The problem with scratched non-stick pans • Simple, affordable swaps that make a genuine difference
Your action step this week is simple: Go through your cupboards and remove any damaged, scratched or discoloured plastic containers. If you wouldn't want to eat off it, it's time to replace it.
Small, steady changes like this can reduce toxic load and support energy, digestion and hormone balance in ways you might not expect.
This is part of the February toxin series — next week we move into bathroom and personal care products, and what your skin absorbs every single day.
Shout out to our podcast sponsors Revive Active who make clean, high grade supplements to support daily health.






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