Rob Hobson Nutritionist, Cardiff (2025)

26/11/2025

Psyllium husk has always interested people especially as interest in fibre grows, and for good reason. It’s one of the few soluble fibre supplements with good evidence behind it and was even highlighted in the recent BDA guidelines on chronic constipation.

Source: Dimidi, E. et al. (2025). British Dietetic Association Guidelines for the Dietary Management of Chronic Constipation. Journal of Human Nutrition and Dietetics. https://doi.org/10.1111/jhn.70133

What I like about it is how versatile it is. You can add it to smoothies, yoghurt, overnight oats or even baking (I use it in a seed bread to help everything bind). A couple of teaspoons gives you around 6–7g of fibre, which is a decent chunk of your 30g-a-day target.

But, as always, this kind of fibre supplement should sit alongside a generally high-fibre diet and not replace it.

If your intake is already good, you may not need it at all under usual circumstances. Think wholegrains, beans, veg, nuts and seeds first, and then use something like psyllium to top things up if you need a little extra support with digestion or regularity. Because it absorbs water, staying well hydrated is important.

It’s all about small, practical habits that make getting your daily fibre intake feel easier not overwhelming.

25/11/2025

Feeling run-down? It’s time to eat to defend. 

Ad. Your immune system depends on daily nutrition not quick fixes. 
Here are my go-to everyday habits to strengthen immunity this winter 👇

Start with breakfast – Add a spoonful of milled flaxseed to porridge for omega-3 and fibre to support gut health. 
Snack smarter – Swap crisps or biscuits for sprouted sunflower seeds and fruit for vitamin E, zinc, copper and antioxidants. 
Cook once, eat twice – Roast a big tray of carrots, parsnips and beetroot at the weekend, then reuse in soups, bowls or with fish and chicken. 
Aim for colour diversity – Fill your basket with at least five colours of fruit and veg for a wider range of nutrients. 
Anchor meals with protein – Eggs, beans, lentils, oily fish and poultry provide amino acids for antibody production. 
Hydrate – Fluids keep mucous membranes moist (your first line of defence). Herbal teas and broths count. 
Add herbs and spices – Garlic, ginger and turmeric add flavour and contain immune-supportive compounds. 
Supportive lifestyle habits – Prioritise 7–9 hours of sleep, keep stress in check, and move your body regularly.

Building immune resilience isn’t about miracle foods it’s about small, consistent habits.

👉 I’d love to hear from you. What’s your go-to habit for staying well through winter? Share it below! 👇

24/11/2025

So many early-morning trainers are under-fuelling without realising it and I was one of them. 
Coffee ➝ hard session ➝ straight into work… and suddenly it’s lunchtime and you’ve not eaten. It’s really common especially amongst those who train hard and work hard.

The truth is, if you want better energy, strength, recovery and mood, you need to fuel on purpose, not by accident. And for most people who train early, that means getting consistent carbohydrates, enough protein and a simple structure you can actually stick to.

I’m sharing my own evidence-based morning training routine — built around ISSN sports nutrition guidelines, appetite, real-life timing and what actually works when you’re juggling training with a busy day.

This is my routine, not “the rule” but it’s a good example of how behaviour, appetite, workload and lifestyle shape the right fuelling strategy.

If you’re a morning trainer who feels tired, wired, hungry at the wrong times or like your performance has hit a ceiling, there’s a good chance your fuel timing and carb intake need a tweak.

And if you want help working out what you need, I offer 1:1 nutrition sessions. Drop me a DM and we can chat about your training, your goals and your routine.

22/11/2025

Flageolet bean salad with crispy sweetcorn

If you’re trying to eat well on a budget, this is one of the easiest ways to turn a couple of tins into something genuinely nourishing. Flageolet beans and tinned sweetcorn are both affordable staples, super high in fibre, naturally rich in plant protein and brilliant for gut health.

A simple, affordable, high-fibre meal you can make in minutes. Works as a light lunch, a nourishing snack plate with crackers, or an easy plant-forward dinner with grilled tofu.

Serves 2 | 400 calories | 18g protein | 12g fibre per serving

Ingredients

A handful of cashew nuts Juice of ½ lemon 2 tbsp plain soya yogurt 5 fresh mint leaves A pinch of crushed dried chilli A pinch of salt 400g tin flageolet beans, drained and rinsed A handful of spinach, sliced 1 × 325g tin sweetcorn, drained very well and dried on kitchen paper A pinch of flaked sea salt A pinch of ground sumac

Method

1. Soak the cashew nuts in a bowl of hot water for 10 minutes. Drain and transfer to a blender or food processor. Add the lemon juice, soya yogurt, mint, chilli, salt and 50ml cold water. Blitz until completely smooth.
2. Transfer the cashew cream to a large mixing bowl and add the flageolet beans and sliced spinach. Mix well. Chill while you prepare the sweetcorn.
3. Heat a dry frying pan over a high heat. Add the well-drained, thoroughly dried sweetcorn and fry for 5–7 minutes, shaking the pan occasionally, until the kernels are golden and beginning to crisp.
4. Sprinkle the sweetcorn with the flaked sea salt. Dust the salad with ground sumac, spoon onto plates and serve topped with the hot, crispy sweetcorn.

Save this one and share it with someone who loves a quick, healthy, budget-friendly plant-based recipe.

19/11/2025

How I Actually Stay Healthy at 47

Getting older has taught me that staying healthy isn’t about extremes it’s about consistency, self-awareness and doing the basics really, really well. 
What you’ll see in this carousel is the honest version of how I look after my health in my late 40s: my training, my nutrition, my routines, and the things I still struggle with (hello, sleep 👋).

As a performance nutritionist I spend a lot of time helping other people feel their best, but the truth is… the same simple principles apply to all of us:
 ✔️ move your body in a way you can keep up long-term ✔️ eat real food most of the time ✔️ get enough protein, fibre and carbs to support an active life ✔️ look after your mental health in small, everyday ways ✔️ and don’t forget that pleasure matters too

There’s no “perfect plan,” especially in midlife health and fitness. Your body changes, your lifestyle changes, and your habits have to evolve with you. What’s worked for me at 47 is letting go of extremes, listening to my body, and keeping my routines realistic enough that I actually enjoy them.

If anything here resonates or gives you an idea to try, brilliant! Health is just lots of small choices done consistently, not overnight transformations.

And if you ever need help with nutrition, gut health, performance, or building a healthier routine, just drop me a DM — I work 1:1 and support people at every level.

17/11/2025

Sesame–crusted tuna with edamame & avocado salad

This fresh, high-protein tuna dish is light, energising and packed with healthy fats, fibre and flavour. Its actually one of my favourite recipes too whip up and feel light but hugely satisfying. The sesame crust adds a satisfying crunch, while the citrusy, avocado-rich salad brings brightness and balance. Also works well with salmon or tofu cubes.
 A simple, healthy dinner that supports gut health, recovery, and everyday energy.

Serves 2 | ~500 kcal | 45g protein | 7g fibre per serving

Ingredients

For the tuna 300g fresh tuna steaks (two steaks, about 150g each) 2 tsp light soy sauce, plus extra to drizzle 3 tbsp sesame seeds 1 tbsp sesame oil

For the salad 200g frozen edamame beans, defrosted 1 small cucumber, deseeded and diced 2 spring onions, thinly sliced 1 avocado, diced ½ jalapeño chilli pepper, finely chopped (optional) 2 tbsp pumpkin seeds 1½ tbsp sesame oil Juice of 1 lime Small handful fresh coriander, chopped Sea salt and black pepper

Method

1. Rub the tuna steaks with the soy sauce, then press each one firmly into the sesame seeds until well coated.
2. Heat the sesame oil in a non-stick frying pan over a medium-high heat. Sear the tuna for 1–2 minutes on each side, depending on how pink you like it. Set aside to rest, then slice.
3. Combine the edamame, cucumber, spring onions, avocado, chilli (if using), pumpkin seeds and coriander in a large mixing bowl.
4. Add the sesame oil and lime juice, season with salt and black pepper, and toss until the avocado lightly coats the vegetables.
5. Divide the salad between two plates, top with the sliced tuna and finish with a drizzle of soy sauce.

Save this recipe and share it with someone who loves a light, high-protein dinner

16/11/2025

The beetroot challenge is a simple way to get a sense of how your digestion is working. Nothing clinical, just a quick snapshot of gut transit time that I use all the time in practice.

This is not a medical diagnosis and it can’t tell you if something is “wrong.” It’s simply a useful way to notice patterns in your gut health.

Everyone’s different, but here’s a general guide to what the timings usually mean:

➡️ 12–24 hours: Pretty typical gut transit time for most people.
➡️ Up to 48 hours: Still completely normal especially if you eat fewer plants, less fibre or have a naturally slower rhythm.
➡️ Less than 12 hours: Food may be moving quickly, but this can reflect higher fibre intake, caffeine, stress or a naturally fast gut.
➡️ Longer than 48 hours: Often just a slower rhythm, lower fibre intake or less movement — not automatically a concern.

But remember: timing alone doesn’t tell the whole story. What matters far more is the overall pattern: stool consistency, bloating, constipation, discomfort, gas and urgency all give a clearer picture of digestive health.

And normal bowel habits vary hugely, anywhere from three times a day to once every three days can still be normal.
If your beetroot time is very fast or very slow and you’re getting symptoms, that’s when it may be worth chatting to your GP or a dietitian. On its own, it’s rarely something to worry about.

Give it a try, it’s a surprisingly helpful little insight into your digestion.

Let me know how you get on!

14/11/2025

If you’re trying to lower your cholesterol, the real secret isn’t just what you eat t’s how easy you make it to eat well. 
Most people want to build heart-healthy meals, but if the good stuff is hidden at the back of the cupboard, it simply won’t happen.

As a nutritionist, one thing I see all the time is that when healthy food is visible, convenient and ready to use, people eat it more often and that consistency is what actually supports your cholesterol levels, gut health and long-term wellbeing.

Here are five small shifts I recommend that genuinely make everyday eating easier:
 • Decant beans or lentils into a fridge container so they’re ready to throw into eggs, soups or salads. • Create a dedicated high-fibre cupboard with oats, wholegrains, pulses and seeds if you can see it, you’ll use it. • Don’t skip breakfast. It’s the simplest way to get in soluble fibre (oats, fruit) and heart-healthy fats (nuts, seeds). • Keep a jar of mixed nuts and seeds on the counter as a visual cue to sprinkle or snack. • Make yourself a high-fibre snack box with oatcakes, popcorn, bean crisps or nuts so you’ve always got something supportive within reach.

Set your kitchen up for success — the easier these foods are to see and use, the more likely you are to build heart-healthy meals every day.

cholesterol, how to lower cholesterol, heart-healthy foods, high-fibre foods, soluble fibre, heart health, healthy snacks, nutrition tips, how to improve cholesterol, cholesterol diet, beans, pulses, oats, nuts and seeds, easy meal prep

12/11/2025

Miso–Sesame Winter Grain Bowl

This hearty and nourishing grain salad is rich in plant protein, fibre, and healthy fats, making it perfect for a balanced winter meal.
The umami miso–sesame dressing adds depth and warmth, while the crunchy almonds and bright greens make it both satisfying and energising.

A simple healthy dinner or lunch recipe that supports gut health and keeps you fuelled through colder days.

Serves 4 | 420 kcal | 17g protein | 9g fibre per serving
Ingredients

1 small head broccoli, cut into small florets
200g green beans, cut into 2cm pieces
250g pouch ready-cooked mixed grains
½ red onion, finely chopped
400g tin borlotti beans, rinsed and drained
Handful of baby spinach
50g lentil sprouts (or mung bean sprouts)
2 tbsp toasted almonds, roughly chopped

For the dressing

2 tbsp white miso paste
1 tbsp toasted sesame oil
2 tbsp extra virgin olive oil
1½ tbsp lemon juice (about ½ lemon)
1 tsp honey or maple syrup
1 tsp freshly grated ginger
2–3 tbsp warm water, to loosen

Method

1.Bring a pan of salted water to the boil and add the broccoli and green beans. Boil for 1–2 minutes until bright green and just tender, then drain and rinse under cold water. Drain well.
2.Heat the grains according to pack instructions and tip them into a large mixing bowl. Add the red onion, borlotti beans, spinach, and lentil sprouts.
3.Whisk together the miso paste, sesame oil, olive oil, lemon juice, honey, and ginger. Add warm water a spoonful at a time until you have a smooth, pourable dressing.
4.Add the cooked vegetables to the bowl, pour over the dressing, and toss until evenly coated.
5.Scatter with toasted almonds before serving.

Save this recipe and share it with someone who loves a warm, high-fibre salad 💚

11/11/2025

There’s been a lot of buzz about creatine HCL vs monohydrate lately, especially after that menopause study popped up and left people wondering which one to buy.

Here’s the reality 👇
 Both forms can help boost muscle strength, training performance, and lean mass, but there’s no convincing evidence that creatine HCL is any more effective than monohydrate.

Most of what we know about creatine and why it works comes from decades of research on creatine monohydrate. It’s affordable, safe, and the version used in nearly all major studies.

A new 2024 trial comparing the two found similar improvements in performance and body composition, with monohydrate showing a slightly stronger effect on fat-free mass index.

If you tolerate monohydrate, that’s the one to stick with. If not, HCL is fine too but just know it isn’t proven to be better.

Consistency matters more than chemistry: aim for 3–5 g creatine monohydrate daily, ideally with food (doesn’t matter when you take it).

Refs:

Kreider RB et al. J Int Soc Sports Nutr. 2017; 14:18. PMID: 28615996
Londoño-Velásquez D et al. J Int Soc Sports Nutr. 2024. PMCID: PMC12291177

Rob Hobson Nutritionist

26/11/2025

25/11/2025

24/11/2025

22/11/2025

19/11/2025

17/11/2025

16/11/2025

14/11/2025

12/11/2025

11/11/2025

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