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. 💫

December can feel like a whirlwind of buffets, nibbles, chocolate tins and last-minute plans, so today's episode is all about keeping things simple, realistic and totally achievable. If you want to enjoy the season and feel good in your body, this one's for you.

We're talking through the easy wins that genuinely make a difference, including:

• How to use my four healthy-plate principles — protein, fibre, colour and healthy fats — even when you're eating out or facing a buffet table
• Why adding more plants (hello 30-foods challenge!) is one of the quickest ways to support your gut microbiome and energy levels
• Smart swaps for festive meals that don't feel restrictive, just balanced
• How to avoid the trap of mindless eating and sugar overload, especially when food is "just there"
• Practical examples for real life — from building a better buffet plate to levelling up your breakfast so your blood sugar stays steady all day
• Why gut health matters more than ever during December and how simple choices help reduce inflammation and support digestion

This episode is full of calm, supportive guidance to help you feel nourished rather than overwhelmed. Enjoy the celebrations, keep your body happy, and make choices that help you stay energised through the whole month.

Next week, I'll be sharing how to recover after a big or "excessive" day — the gentle steps that help you bounce back quickly, support your gut, and feel more like yourself again.

Thanks to our podcast sponsor Revive Active who's flagship supplement Revive Active can help support you through the holiday season, with 26 active ingredients, simply mix with water and enjoy. Use code WENDY10 at checkout for 10% off your purchases.

This week I'm joined by the fabulous Rebecca Clarke, a qualified holistic counsellor who helps women transform their relationships, reconnect with themselves, and find deeper fulfilment in midlife. If you've ever felt overwhelmed, burnt out, or a bit lost in the roles you hold, this conversation will really speak to you.

We explore why midlife can feel so emotionally charged, how old patterns resurface as body memories, and the power of slowing down long enough to hear what you actually need. Rebecca shares her gentle, grounded wisdom on communication, boundaries, identity, and the small daily wins that genuinely shift how you feel.

In this episode we cover:
• Why fulfilment often hides beneath the roles we play
• The importance of seeking support when life feels heavy
• Understanding emotional triggers and body memories
• How over-giving affects your health, energy and relationships
• Rediscovering who you are in midlife
• Why celebrating tiny daily wins builds confidence and calm
• How support transformed Rebecca's own journey with anxiety

You can connect with Rebecca here:
Instagram
Website

A big thank you to Revive Active for sponsoring the podcast and for creating high-quality supplements that support so many aspects of women's health. I'm really proud to partner with them.