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.

Your gut doesn't just need a reset - it needs routine.

In this final episode of the 4R's series, I'm talking about the Retain phase - how to keep your gut thriving long after a reset or programme ends. It's about feeding your good bacteria, maintaining balance, and creating long-term habits that keep your energy, digestion, and hormones working in harmony.

I'll share why your gut health is the foundation for everything - from immune strength and brain function to mood, focus, and sleep - and how small, consistent changes make the biggest difference.

You'll learn:
• How to feed your microbiome with fermented foods like yoghurt, kefir, and sauerkraut
• The power of fibre to nourish good bacteria and stabilise blood sugar
• Why plant diversity (30+ plants a week!) helps your gut stay resilient
• The importance of keeping sugar, alcohol, and ultra-processed foods to a minimum
• How routine - three balanced meals, hydration, movement, and sleep all keep your gut and hormones in sync

I also share Sarah's story - how six months after completing the Transformation Programme she still feels fantastic by sticking to colourful, fibre-rich meals and a calm, consistent rhythm.

Fab Female Gem: the secret isn't perfection — it's consistency. Feed your gut, fuel your energy, and your body will look after you.

Learn more about the 28 Day Transformation Programme

This episode is brought to you by Revive Active MenoActive, supporting midlife women with daily nutrition to maintain energy, focus, and hormonal balance.

If your digestion feels sluggish, bloated, or just "off," this episode is for you.

This week, I'm diving into the Replace and Repair phases of gut healing - the second and third R's in my 4R's framework, which forms the foundation of my 28-Day Transformation Programme.

I'll explain why stomach acid and digestive enzymes are vital for nutrient absorption and how low stomach acid is often mistaken for reflux. We'll talk about the power of bitter foods like rocket and apple cider vinegar to wake up digestion and how simple habits - like chewing well and slowing down - can make all the difference.

I'll also share the foods and nutrients that help repair your gut lining:
• Zinc from mussels, nuts, and seeds
• Omega-3s from oily fish and walnuts
• Vitamin A from liver, eggs, and colourful veg
• L-glutamine from chicken, tofu, quinoa, and greens
• And, of course, bone broth for its soothing, restorative amino acids

Plus, you'll hear Kate's story - how she turned around years of reflux and bloating simply by focusing on mindful eating, digestive support, and nourishing meals.

✨ Fab Female Gem: It's not just what you eat, but how well your body can use it. Nourish your gut and it will repay you with energy, balance, and clarity.

This episode is brought to you by Revive Active Magnesium Complex, supporting relaxation, repair, and recovery.

Healing your gut starts with one simple step: removing the things that get in the way.

In this episode, I dive into the first stage of the 4R's of Gut Health - Remove. This phase is all about creating the right environment for healing by taking out irritants that inflame your gut and disrupt your hormones.

I explain how eliminating common triggers like sugar, caffeine, alcohol, gluten, and ultra-processed foods can calm inflammation, balance your gut bacteria, and give your digestive system a much-needed break. You'll also learn why balancing your microbiome is more effective than trying to "wipe out" bad bacteria - because a thriving gut pushes out the rest naturally.

I also share how stress and cortisol tie into this process, especially for midlife women. Chronic inflammation and high cortisol can throw your hormones out of balance, affecting everything from digestion to mood and energy. Understanding this link helps you make smarter choices that truly support your wellbeing.

Plus, I share a real success story from a client who removed caffeine and processed snacks during the 28 DayTransformation Programme - and found her energy, focus, and digestion transformed in just a few weeks.

✨ Fab Female Gem: your body can't heal if it's constantly being poked - give it space to rest and it will do the work for you.

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 energy, focus, and immune health while your body resets. Try Zest Active at www.reviveactive.com and use code WENDY10 for 10% off at chekcout

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

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