Rebecca Hills: The Everyday Nutritionist

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Rebecca Hills: The Everyday Nutritionist

Nutritional Therapist

Rebecca Hills BSc (Hons) DipION mBANT CNHC
Midlife nutritionist
Supporting metabolic health with personalised, realistic nutrition that works with your body – not against it
Bristol UK & online
Reg.

02/12/2025

Feeling criticised for the ultraprocessed foods you eat?

Let’s be clear: it’s not you, it’s the system.

Ultraprocessed foods dominate our diets for a reason – convenience, cost, marketing – and the science shows it’s complicated.

My latest blog breaks down the UPF debate, why it isn’t personal and what you can do to support change.

Grab yourself a cuppa and have a read... link below.

27/11/2025

A new randomised controlled trial investigating Nigella seeds (Nigella sativa, also known as black cumin seeds) found that taking 5 g daily for 8 weeks led to:
⬇️ Lower LDL cholesterol (the bad one)
⬇️ Lower triglycerides (blood fats)
⬆️ Higher HDL (the good one)
⬇️ Reduced fat cell formation in lab tests

Researchers suggest that they may support healthier blood cholesterol levels and body fat regulation....no, not a miracle cure or a quick fix, but a promising area for obesity-related research.

Do you use Nigella seeds in your cooking? They're commonly used in Middle Eastern and Indian cooking and great lighted toasted in a dry pan and sprinkled onto roast veg, salads, stir fries...

24/11/2025

If you’ve noticed that what used to work for your weight, energy or shape just… doesn’t anymore, you’re not imagining it.

Hormones, muscle mass and metabolism all shift in midlife, and it can feel like your body’s playing by a new set of rules.

In my latest blog, I unpack why this happens (spoiler: it’s not just about calories) and what you can actually do about it.

Have a read 👉🏼 link in bio.

21/11/2025

Fresh herbs aren’t just for flavour – they’re packed with antioxidants, vitamins and other compounds that support digestion, inflammation balance and overall health 🌿💚

Want to learn how to make the most of them in your meals? Check out the full guide on the blog – link in comments.

17/11/2025

Even modest light in your bedroom at night might be quietly stressing your heart, preliminary study data presented at the American Heart Association's Scientific Sessions 2025 show.

It found that people exposed to more artificial light at night had higher brain stress signals and inflamed arteries, linked to a greater risk of heart disease.

The study tracked 466 adults using PET/CT scans and satellite light data, then followed them for over a decade. Those living in brighter environments at night had a higher chance of major heart events, even after accounting for lifestyle and other environmental factors.

Now is the time to take a look at your bedroom - dim or cover lights, limit screen time before bed, and let your body enjoy true darkness to support your cardiovascular and circadian health.

13/11/2025

Feeling run down already? Now’s the time to get your body winter ready.

The colder months can hit harder in midlife – energy dips faster, bugs linger longer and stress can take more of a toll.

But a resilient immune system starts now, before winter really sets in.

In my recent blog post I share five simple ways to prepare your immune system for winter.

Have a read - link in bio. 💪

10/11/2025

Midlife is the window when your metabolism begins to shift, when your risk for conditions like type 2 diabetes, high blood pressure, high cholesterol and arthritis starts to rise, and when lifestyle changes can make a real difference in the decades ahead.

Metabolic health isn’t just about weight or diet. It’s about how your body processes sugar and fats, how well your cells produce energy, and how stress affects your hormones and brain function.

When these systems start to falter, the effects can ripple through your whole body and mind.

My professional focus is helping men and women in midlife to understand these processes and how to take control before things slide too far.

My blog - link in bio - has loads of posts about healthy ageing, including:
👉What happens to your metabolism after 40?
👉Brain ageing starts in midlife – and your metabolism could be to blame
👉Why sleep matters for your metabolism
👉Pre-diabetes: Why you need to take control
👉Wired but tired? What every midlife man should know about stress and blood sugars

Remember – metabolic health is the foundation for healthy ageing. The sooner you invest in it, the better your odds of staying fit, sharp and independent as you get older.

07/11/2025

Poor sleep doesn’t just make you tired, it changes how your body processes energy, regulates appetite and handles stress.

In a recent blog, I explain how disrupted sleep impacts your metabolism, and why getting a good night’s rest might be one of the most powerful things you can do for your health.

Have a read - link in bio.

03/11/2025

Do you know when to use which oil?

If not, you're not the only one!

I’ve broken down what’s really worth knowing – from smoke points to health benefits – in my latest blog.

Head to the link in my bio to have a read.

30/10/2025

It's OK to use shortcuts.

I always keep a jar of pesto in the cupboard. I love to make it fresh when I’ve got time – but sometimes I don’t have time, and I still want pesto!

There are, however, good and bad ways to use shortcuts. Here are some good ones:
✨ Check the ingredients – the fewer (and more recognisable), the better.
✨ In particular, keep an eye on added sugars and salt.
✨ Use shortcuts to build on real food, not replace it (e.g. add some veg, leftover chicken, an egg...)
✨ Don’t feel guilty – the best plan is the one you can actually stick to.

Healthy habits aren’t about perfection – they’re about practicality.

27/10/2025

Think perimenopause is all hot flushes and night sweats?

Not quite – in fact, while these two symptoms are common, they're not usually the first ones to show up.

Research shows there are over 50 potential symptoms linked to hormonal changes in perimenopause – including some you might never expect.

But here’s an extra question to think about...
👉How do we actually know which symptoms are 'perimenopause' and which are just normal life?

Well, it’s often a bit of both.

Hormonal shifts can bring along new symptoms AND make the body more sensitive to things that might have gone unnoticed before – e.g. stress, sleep disruption, nutrient deficiencies and blood sugar imbalances.

That’s why a personalised approach matters: looking at your whole picture, not just hormones.

Feeling a bit 'off' and not sure if it’s perimenopause?

It’s worth paying attention – your body might be whispering before it starts shouting.

Survey responses from: Harper JC, et al. An online survey of perimenopausal women to determine their attitudes and knowledge of the menopause. Womens Health (Lond). 2022;18:17455057221106890. doi:10.1177/17455057221106890

23/10/2025

This data hit home for me personally – I used to have extremely high cortisol levels (I know because I tested them), and my water-drinking habits left a lot to be desired.

A recent study from Liverpool John Moores University found that adults who habitually drink less than 1.5 litres of fluid a day have significantly higher cortisol responses to stress – over 50 % higher than well-hydrated peers.

I of course knew there was a link, but 50 % higher – woah!

And 1.5 litres of water isn’t exactly a tiny amount either.

The researchers monitored 32 healthy adults over seven days, split into low and high fluid intake groups. Participants then completed a controlled psychosocial stress test while hydration was measured via urine colour and concentration.

Despite similar anxiety and heart rate responses, only the low-fluid group showed a marked rise in cortisol.

These findings suggest that even mild, habitual under-hydration can exaggerate stress responses, potentially impacting long-term metabolic and cardiovascular health.

I know, tiny study and all that, but certainly worth knowing about, don't you think?

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http://rebeccahills.uk/, http://linktr.ee/rebeccahills

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