Fab Female Nutrition

Mid-life can be a perfect storm of stressors and hormonal shifts, leading many women to feel exhausted, overwhelmed, and emotionally drained. Unfortunately, this drop in energy often spirals into a cycle of fatigue, poor diet, and a lack of exercise, which only worsens the symptoms. Between juggling work, family, and possibly caring for ageing parents, the demands can feel unmanageable, and it's e...

This week I talk to Dr Sarah Ball who is a menopause doctor and advocate for women's health. We discuss the changes that happen in a woman's body during menopause. What impact this has on their health, and what their choices are around HRT. She explains the sex hormones available via HRT, and how to have a better conversation with your GP about your symptoms. Dr Sarah is passionate about improving...

Perimenopause and menopause brings a host of changes, but many of its side effects aren't often discussed openly—yet they can significantly affect our daily lives. From unexpected feelings of loneliness and low mood, to the physical discomforts of vaginal dryness, thrush, and recurring UTIs, this episode delves into the taboo topics of perimenopause, menopause, and post-menopause that deserve more...

Women can be in perimenopause for up to 12 years, and the early signs are often missed or mis-diagnosed. This week I not only share some of the early signs, we also discuss the key lifestlyle changes that can have a positive impact on these symptoms. It's not just hot sweats and brain fog, and in fact, these are not the earliest or even the most severe of the symptoms experienced by most of my cli...

Whilst we might use the term menopause to describe the mid-life hormone journey there are three distinct phases, perimenopause, menopause and post menopause. Menopause is just one day, the day when you have not had a menstrual bleed for 12 months. Post menopause is all the time after that day. Perimenopause is the period where things are changing hormonally and can be anything from 2 to 12 years. ...

When you understand the four phases of your menstrual cycle, you can optimise your diet and lifestyle to work in harmony with your body. While each woman's experience is unique, we all navigate the same fundamental phases. By recognising how your hormones fluctuate and the impact they have, you can tap into a powerful and empowering way to live. In this podcast, we explore the 'seasons' of your cy...

Lets put the fun back into cooking! Remember the best classes at school? The ones where you learned loads but had a laugh along the way? That's exactly what your kitchen can be—a place to not just prepare food but to create memories. We're flipping the script from "I have to cook" to "I get to cook!" Whether you're cranking up the music, getting the family involved, or turning meal prep into a soc...

In this episode, I want to encourage you to enjoy exploring what a diverse diet might mean for you. Learning how to break free from the same old meals we fall back on week after week.  It's time to go back to school for your health and reconnect with what you're putting on your plate. From trying a new recipe to adding a colourful vegetable or grain to your shopping trolley, this is your invitatio...

Despite many of us leaving school some years ago, our lives are still dictated by timetables. It may be that you work late on certain days of the week. Perhaps you, or a family member has a club they attend regularly. You need to factor all of these in before meal planning. Once you know your timetable you will realise how much time you actually have for preparation and cooking. Then you can start...

Didn't we all love getting new pens and books for the new school year?  September always feels like a new year, without all the pressure of January resolutions. I invite you to take a look in your cupboards, I'm guessing you only use about 20% of whats in there most of the time. Start by clearing out any damaged items, storage containers without lids and anything else you don't use.  Then decide i...

Of course we want our body to be naturally detoxifying and cleansing efficiently. However as we have learned in previous weeks, we are exposed to a huge number of chemicals. So how can we clear them out and support our body if it becomes overwhelmed.   This weeks I share my top supplements for cleansing, and also what I do personally to help cleanse and reset. What you can expect from a cleanse, a...

The liver is my favourite organ, it has an amazing power to regenerate itself. However it's not our only detoxification organ, we also detoxify through our skin, our lungs and our kidneys. Find out more about the interplay between what you consume, and how efficiently these organs can clean it up.   A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, T...

Eating a wide variety of plant foods that contain fibre, vitamins A,C,E and nutrients such as selenium and lycopene are supportive of our natural detoxification pathways. But just as important are the foods to avoid. Listen to this weeks podcast to find out what meals naturally contain foods to support your detoxification process.

If supported well, and not overexposed to toxins, our bodies will naturally detox. We have amazing organs to support this process, however, the modern world and environment means that we are being exposed to more and more chemicals that are putting additional pressure on our bodies and can lead to overload. I explain how we are being exposed to multiple chemicals and toxins on a daily basis and wh...

In the final part of our gut health month I talk to the fabulous Emily Blake, who is extremely knowledgeable about all things microbiome. Emily explains how, as humans, we have never existed without microbes both on and inside us. Each different part of our body has it's own unique microbes and key to health is maintaining a healthy balance. We dive into the different microbiomes, and she explains...

In the last few weeks we have discussed the importance of good digestive health and microbial balance, but what happens when things go wrong? Today I will be explaining what some of the most common digestive disorders are, and their associated symptoms. Plus, some practical tips to help improve your gut health and maintain a healthy balance. Blog link A huge thank you to the podcast sponsor, Reviv...

Your gut isn't just there to process and digest food it does a lot more besides. Much of our immune system is located in the gut.  And it also has a key role in many hormones including serotonin and oestrogen. Listen to this weeks podcast to find out more.

Trust your gut? Your brain and gut are connected by the vagus nerve, and 70% of the signals go FROM the gut to the brain. They control mood, appetite, sleep and much more. A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder formulas are designed with everyday well-being in mind. To find out more about their fabulous range of...

Your digestive system is effectively a tube that runs from your mouth to your anus.  We begin to digest food in the mouth, which is why it is so important to chew your food. The food then travels down our oesophagus and into the stomach. From here it heads into your small intestines, before continuing into the large intestine then into the colon and then excreted. From mouth to pan! The total proc...

Of course fresh vegetables and fruits are part of a healthy kitchen. But today I explore the benefits of foods that you don't have to leave the house to shop for. Helping you to create a nourishing, boosting meal from foraging in your freezer. To read the full  blog post . A huge thank you to the podcast sponsor, Revive Active, Ireland's leading Super Supplement Brand, Their award-winning powder f...

I just think that we don't eat enough of these amazing nutrient-dense foods, and they deserve a whole podcast episode to love them up. You can sprinkle them on your breakfast, use them to top salads, stir into yoghurt. The list is endless, today I share my favourite nuts and seeds and their amazing nutritional benefits. To read the full blog post. A huge thank you to the podcast sponsor, Revive Ac...

Your kitchen cupboards are stuffed full of ingredients that can boost your health. From tins of beans and lentils which are not only good for your gut health, they are great sources of plant protein. To fish and olive oil with heart boosting omega 3. Find out what other goodies are lurking in your cupboards and how to use them in your diet. To read the full blog post . A huge thank you to the podc...

Your kitchen is filled with ingredients that can significantly enhance your health and well-being. Discover these powerful foods and learn simple, effective ways to incorporate them into your busy lifestyle. This week we delve into your dried herbs and spice rack. You may have thought that they are just there to make your food taste better but many of them have some amazing health benefits too. Di...

Ultra Processed foods or UPF are foods that have been industrially produced and contain chemicals such as colours, sweeteners, thickeners and stabilisers. Are they even food? Or should they be labelled as food like substances. This week I share how much of our modern diet is made up of these substances and how to spot a UPF.

Convenient does not necessarily mean that food is processed or unhealthy. There are lots of great convenience foods that I include in my kitchen to help me create quick, tasty, healthy meals. This week I share with you what they are and how I use them. You might want to eat before you listen to this weeks episode.