HillStart Nutrition Health & Wellness

06/09/2026

Bit of Sunday fun - say hi, and tell me something about you xx

04/09/2026

I knew the Banana Oat Pancakes would be popular…
What I wasn't expecting was quite how much everyone would love the Cranberry & Chickpea Salad!

I had a lovely time at the weekend, cooking up a couple of recipes from Nourish to Flourish at .

The weather couldn't quite make up its mind, but thankfully that didn't seem to put anyone off. The streets were busy, there was a great atmosphere and it was lovely to spend some time chatting about food - and, of course, feeding people!

I chose the Banana Oat Pancakes because they're such a simple recipe and I knew they'd go down well. But the surprise hit was definitely the Cranberry & Chickpea Salad. It's colourful, full of flavour and a brilliant example of how gut healing doesn't have to be complicated or boring.

And that's really what I wanted when I wrote Nourish to Flourish.
Yes, it's based on my 28-day Transformation Programme, but I also wanted to fill it with recipes you'd actually want to keep making long after the 28 days are over.

There are more than 80 recipes in the book, including both of the ones I demonstrated at the weekend.

If you'd like to try them for yourself, Nourish to Flourish is available from Amazon.

And if you were one of my willing taste-testers in Lichfield at the weekend - thank you! I'd love to know which one was your favourite.

03/09/2026

How many online courses have you bought and never actually finished?

Or, if we're being completely honest, never actually started? 🙋‍♀️

That's one of the reasons I wanted to change the way I run my 28 Day Transformation Programme.

It IS self-paced.
You don't have to wait for the next group to start. You don't have to fit your life around dates I've chosen. And if September is ridiculously busy, you can decide when your 28 days begin.

But self-paced doesn't mean you're doing it on your own.

When you join, you also get two 30-minute consultations with me.

The first happens before you start We'll talk about you, your health and what you'd like to get from the programme, so you're not simply following a generic plan and hoping for the best.

Then, once you've completed your 28 days, we'll meet again to talk about what you've noticed, what you've learnt about your body and, importantly, what happens next.

In between, you've got the structure of the programme: meal plans, shopping lists, recipes, videos and resources to guide you through the 28 days. You also have a place to ask questions and get answers from me - not a bot or AI-generated response.

So yes, you can work through it in your own time, but there's also a real person supporting for you at either end of it.

A little bit of accountability. A lot of practical support. And perhaps the added va-va-voom you need to actually get started. 😉

Find out more about my transformation programme here https://hillstart.me.uk/transformation

02/09/2026

September does NOT need to start with a diet.

There’s something about September that feels a little like January, isn’t there?
The holidays are over, routines are returning and suddenly there’s this urge to get back on track. Eat less. Drink less. Exercise more. Lose the holiday weight. Sort ourselves out.

But if you’ve reached September feeling a bit tired, sluggish or simply out of your usual routine, I don’t think another diet is where you need to start.

In this week's episode of Fab Female Nutrition, I’m going back to the foundations and sharing the five things I’d look at first:
Eating real, nourishing food
Getting your meals back into a regular rhythm
Feeding your gut with fibre and plenty of different plants
Focusing on sleep and regular movement
And, perhaps most importantly, choosing one thing and doing it consistently

My own focus this September is balance. Every time I eat, I’m thinking about creating a balanced meal rather than whether I need to cut something out or eat less. And getting my daily Zest to make sure the basics are there.

Episode 304: Want to Feel Healthier This September? Don't Start With a Diet is out now. Search Fab Female Nutrition wherever you get your podcast.

And I’d love to know: what ONE thing are you going to focus on this week? 💗

01/09/2026

September is looking rather busy… but my personal focus for the month is actually very simple: BALANCE.

For me this month, that means paying a little more attention to making sure my meals are balanced. Not perfect. Not complicated. Just plenty of protein, colour, healthy fats and good-quality carbohydrates to give my body what it needs.

It fits rather nicely with September’s theme on the Fab Female Nutrition podcast: The Reset - Supporting Mid-Life Health From the Ground Up. I’ll be looking at what a healthy reset really means, why doing one thing consistently can make such a difference, gut health after 40 and the supplements I actually take (spoiler: you probably need fewer than you think!).

Elsewhere this month, I’ll be guesting on The Re-invention Diaries podcast. I'll be joining the Luer Studios Open Day on the 17th and heading back there for a pop-up clinic on the 29th.

💗 Members’ Clinic is back on 11th September.
This is one of my favourite parts of the Members Hub. Members can book an individual 30-minute appointment with me on a Members’ Clinic Day to talk through something that’s been niggling them, ask questions or get some direction on what to focus on next. It’s a chance to get personalised support without necessarily needing a full 1:1 programme.

I’m also looking forward to learning more at The Essence of Longevity conference - a subject very close to my heart, because for me good nutrition has always been about far more than how we look today. It’s about supporting the health, energy and independence we want for the years ahead.

And amongst all of that, I’m squeezing in a cheeky week in Wales… AND getting a new bed! I’m not sure which I'm more excited about. 😂

So that’s my September. Plenty happening, plenty to learn and share, but one very simple personal intention running through it all:
Build the foundations. Keep it balanced. And notice what makes you feel good.

What are you focusing on this September? 💗

30/08/2026

Have you heard of phytoestrogens?If you're in perimenopause or menopause, they're definitely worth knowing about.

Phytoestrogens are naturally occurring plant compounds that can interact with oestrogen receptors in the body. You'll find them in everyday foods including flaxseeds, soya, sesame seeds, dried fruit and cruciferous vegetables such as broccoli and cabbage.

We can get very caught up in what we should stop eating, which supplements we should take or the latest health trend we should try. Sometimes it's far more useful to look at the foods we can add to our diet.

Phytoestrogen-rich foods don't just provide these useful plant compounds. They're also bringing fibre, protein, healthy fats, vitamins, minerals and polyphenols to the party - supporting our gut, heart, bones and wider health as we move through midlife.

You don't need to overhaul your diet. Perhaps start by adding a spoonful of ground flaxseed to your breakfast, some edamame to a stir-fry or a drizzle of tahini to your salad.

I've written a full article about this https://hillstart.me.uk/phytoestrogens/

Which phytoestrogen-rich foods are already regulars in your kitchen? 💗

28/08/2026

Wendy was worth every penny.

Working with a nutritional therapist shouldn't mean being handed an enormous list of things to change and sent away to get on with it.

When you work with me, I'll help you understand what matters most for you, prioritise the changes that are likely to make the biggest difference and then build from there. It's something I really pride myself on, because personalised nutrition should feel manageable enough to fit into your real life.

Gez described it brilliantly: "She didn't give you lots of things to remember all at once."

And perhaps even more importantly to him: "I've lost weight consistently and feel more confident in picking the right foods to eat without losing the pleasure of eating the things you like."
Weight loss was one of his goals, but I don't want someone to finish working with me simply weighing less. I want them to understand their body better, feel confident about the choices they're making and have the knowledge to look after their health long after our final consultation.

Because eating well should never mean losing the pleasure of food.

Gez worked with me for three months through my 1:1 Elite programme, which also included functional blood testing so that we could look more deeply at his health and personalise his recommendations accordingly.

Thank you so much, Gez, for taking the time to leave such a thoughtful review. It was an absolute pleasure working with you. 🩷

27/08/2026

Pop in and see me The Kitchen Shop over the bank holiday weekend

Local business The Kitchen Shop on Market Street is getting involved in this year’s Lichfield Food & Drink Festival, with FREE in-store demos, festival offers and plenty of kitchen inspiration across all three days.

They’ll also be joined by special guest Wendy Hill from HillStart Nutrition, who’ll be cooking up some of her healthy recipes and demonstrating cookware and gadgets from 11am–3pm each day.

Got questions about nutrition, energy or digestion during mid-life? Wendy will also be on hand for a chat, with copies of her book Nourish to Flourish available to buy.

📍 The Kitchen Shop, Market Street, Lichfield
👩‍🍳 Demos: 11am–3pm, Saturday to Monday

Another great reason to explore our city centre businesses while you’re enjoying the festival 🙌

26/08/2026

Meet Woody on national dog day.
He enjoys long walks, yoga, paddle boarding and has even tried his paws at skiiing and climbed snowdon.
But mostly he’d be happy curled up under the sofa, with the odd trip to the pub!

26/08/2026

Can food really quiet food noise?

For the final part of this mini-series, I'm sharing the food-first tools that work on the same biology as the weight-loss jab - just more gently. Fibre, protein, and a few specific nutrients that genuinely help you feel fuller for longer.

96% of us aren't getting enough fibre - I knew the number was high, but not that high. I'll share simple ways to add more to every meal, plus the herbs and nutrients with real evidence behind them.

Whether you're on a GLP-1, thinking about one, or want nothing to do with them - this one's for you.

New episode live now search Fab Female Nutrition wherever you get your podcast.

Huge thanks to our podcast sponsors Revive Active there is a special discount for podcast listeners!