Creatine is often seen as a supplement for bodybuilders and gym enthusiasts, but the research now tells a very different story.

In this episode of the Fab Female Nutrition podcast, Wendy Hill explores why creatine may be an important and often overlooked supplement for women, particularly in midlife.

Creatine is naturally produced in the body and plays a key role in energy production, helping to regenerate ATP - the fuel your cells use for movement, performance and brain function. While creatine has long been associated with muscle building, newer research highlights benefits for women including mental clarity, cognitive performance, mood, energy and healthy ageing.

• What creatine is and how it works in the body
• Why women tend to have lower creatine stores than men
• The benefits of creatine for brain health and mental clarity
• How creatine may support mood, anxiety and depression
• Why creatine can help with strength, muscle mass and healthy ageing
• The connection between muscle strength and bone health in midlife
• Whether creatine causes weight gain (and the truth behind the myth)
• Who may benefit most from creatine supplementation
• How to take creatine and what form to choose

Wendy also shares her own experience of taking creatine consistently, noticing benefits in energy, focus and mental clarity, particularly later in the day.

As always, diet comes first. Creatine is found naturally in foods such as:

• Red meat
• Fish
• Animal proteins

However, therapeutic levels are difficult to obtain through diet alone, which is why supplementation may be worth considering for some women.

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast.

Their range includes targeted supplements for energy, collagen, joint support and overall wellbeing, helping women feel their best through midlife and beyond.

Find out more at:
https://reviveactive.com

Nutrition science continues to evolve. Creatine may not be right for everyone, but it is certainly worth understanding, especially for women looking to support strength, energy and brain health as they age.

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Collagen is one of the most popular supplements for women right now. It's often promoted for glowing skin, stronger hair and healthier joints.

But does collagen actually work, and is it worth taking?

In this episode of the podcast, Wendy breaks down the science behind collagen supplements, explains how collagen changes as we age, and shares the most effective ways to support collagen production naturally.

Collagen is the most abundant protein in the body and plays a key role in skin structure, joint health, connective tissue and overall resilience. However, from our mid-20s onwards, natural collagen production begins to decline - something many women notice more during perimenopause and menopause.

• What collagen is and why it matters for women
• Why collagen production declines with age
• Whether collagen supplements are worth it
• The difference between collagen and complete protein
• How hydrolysed collagen peptides may support skin health
• Research on collagen for joint pain, cartilage and mobility
• Foods that naturally support collagen production
• Why vitamin C, zinc, copper and omega-3 matter for healthy skin
• How to choose the right collagen supplement for your goals

Wendy also shares practical ways to support collagen naturally through diet, including:

• Bone broth
• Slow-cooked meats
• Sardines
• Greek yoghurt
• Berries and citrus fruits
• Pumpkin seeds
• Oily fish

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast.

Their Revive Active Collagen Complex is ideal for those focusing on skin, hair and appearance, while Revive Active Joint Complex is a great option for anyone wanting extra support for joints, mobility and connective tissue health.

Find out more at: www.reviveactive.com

Omega-3 is one of the most important nutrients for long-term health — yet many women are not getting enough.

In this episode we explore why omega-3 fatty acids are so important for female health, from supporting brain function and eye health to reducing inflammation and helping regulate hormones.

I also share a personal insight from my own testing. As a nutritionist I assumed my omega-3 intake was fine - but when I tested my Omega-3 Index it came back at just 5.5%, when ideally we'd like it to be 8% or higher. Five months later, after increasing my intake, it improved to 7.5% — and one unexpected benefit was noticeably less dry skin.

In this episode we explore:

• What omega-3 fatty acids are and why EPA and DHA matter most
• The role of omega-3 in reducing inflammation in the body
• Omega-3 and reducing menstrual pain
• The importance of DHA for brain and eye health
• Why omega-3 can support women with PCOS
• How omega-3 contributes to healthy ageing
• The best dietary sources of omega-3
• What to look for when choosing a supplement

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their Revive Active Omega Active provides a great daily dose of EPA and DHA - the biologically active forms of omega-3 that your body actually uses.

If you're not sure whether you're getting enough omega-3 in your diet, this episode will help you understand why it matters and what simple steps you can take.

Because sometimes the biggest improvements in our health come from nutrients we didn't even realise we were missing

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,

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.