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.

30/09/2025

Are you avoiding fruit because you're conscious of your blood sugars?

A recent study in adults with prediabetes compared a daily fresh mango (~32 g sugar) with a low-sugar granola bar (~11 g sugar) over 24 weeks.

The results might surprise you:

The mango group had:
👉🏼 Lower fasting blood glucose
👉🏼Improved insulin sensitivity
👉🏼A trend toward lower insulin resistance
👉🏼Stable HbA1c while it increased in the granola bar group
👉🏼Slight decrease in body fat and increase in fat-free mass

Why does this matter?

These results suggest that its not just about the sugar content – it’s about the WHOLE food.

Mangoes contain fibre, vitamins, minerals and phytonutrients that slow digestion, improve satiety and support metabolism.

If you’re aiming for better blood sugar control and metabolic health, look beyond the 'low sugar' labels and eat real food! 🤘🏻

15/09/2025

For years, we’ve been told they’re the 'healthy' choice - no calories, sugar-free, good for blood sugars. But new research is painting a more complicated picture.

From disrupting the gut microbiome, to confusing hunger signals, to possible effects on insulin sensitivity and metabolic health, these chemical substitutes may not be as harmless as once thought.

In my latest blog (link in bio), I break down what the science says, and what it means for your midlife health.

11/09/2025

For the past year I’ve had the pleasure of working with All Saints Family Cafe in Fishponds – a brilliant community space supporting families on low incomes with food, creativity and fun during the school holidays.

This summer I ran three sessions all about making healthy eating fun and practical. We cooked together, tried out simple recipes and got everyone (kids and parents!) thinking about how to make mealtimes a little healthier.

I also introduced 1-to-1 family nutrition chats, giving parents a separate opportunity to talk to be and get advice about food, meals and the challenges of feeding a family on a budget.

A huge thank you to Amy at All Saints for inviting me, and to the families who welcomed me so warmly and got stuck in!

08/09/2025

Grateful for this 💕

"I’ve struggled with gut issues for most of my adult life. I discovered I was highly gluten intolerant in my early twenties, and although cutting out gluten helped, I continued to experience digestive problems that significantly affected both my physical and mental health, as well as my overall quality of life. These issues led to persistent fatigue, brain fog, low moods, headaches, skin problems, and more.

Before meeting Rebecca, I had numerous visits to the doctor and tried working with other nutritionists, but none were able to get to the root of the problem. After trying all these routes without success, finding Rebecca was a turning point.

Rebecca's approach is methodical and structured. She took the time to listen carefully to my history and explore all the possible factors contributing to my digestive issues. Over the course of several months, she guided me through a personalised process that included tailored dietary recommendations, adjustments to my eating habits, lifestyle changes, and targeted supplements. Each step was designed to be realistic and manageable for me, ensuring I could follow the plan. This comprehensive and practical approach has almost completely resolved my digestive issues.

Rebecca was attentive and thorough in her work. She often went the extra mile, consulting with other experts on complex issues and sharing additional advice and tips between sessions. While I occasionally still experience minor flare-ups, I now know how to manage them effectively and they pass quickly.

I can’t recommend Rebecca highly enough to anyone seeking lifestyle and nutrition support. She’s not only highly skilled and experienced, but also approachable and easy to talk to — and the results have been life-changing."

(N.B. 'Nina' preferred to be anonymous; her name has been changed and stock photo used)

This is why I love what I do! 💖

05/09/2025

Would grandma have known this?

Turmeric isn’t just a tasty ingredient – it’s a powerful natural tool for oral health.

This systematic review looked at clinical studies using curcumin (from turmeric) for gum disease, mouth ulcers, oral lichen planus and radiation-induced oral inflammation. The researchers found that it reduces inflammation, improves healing and eases discomfort.

People have been using turmeric as a home remedy for generations, and modern science is confirming that grandma knew a thing or two – some really do help.

01/09/2025

🧠 This month is World Alzheimer’s Month, and I want to talk about why brain health matters to us midlifers.

Brain ageing starts in your 40s – long before memory issues become obvious – and your metabolism could have a crucial role in this process.

Head to my recent blog (link in bio) to find out more.

11/08/2025

Men, feeling wired but tired?

Chronic stress can throw your blood sugars out of whack, impacting your energy, mood and metabolism.

If you’re in midlife, understanding this connection is key to staying sharp.

Head to the link in bio to read my latest blog and discover practical tips for managing stress and blood sugar for better energy and health.

08/08/2025

Same diet, different processing: people lost more weight when meals were minimally processed.

A new trial published in Nature Medicine shows that how food is made can influence how much we eat and how much fat we lose.

Over two 8-week periods, 55 UK adults followed two healthy diets aligned with UK nutritional guidance:
- One made from mostly minimally processed food, such as overnight oats, yoghurt, home-made cottage pie.
- The other from ultra-processed foods (UPFs), such as oat and fruit bars, packaged breakfast cereals, plant-based milk and yoghurt, and ready meals.

Both diets led to weight loss, but people naturally ate fewer calories and lost significantly more fat on the minimally processed diet.

You may have heard of one of the authors, Dr Chris van Tulleken, often known for his TV work and book Ultra-Processed People.

Together with his co-investigators, he shows that food labels don’t tell the full story – how food is made really matters.

04/08/2025

Midlife can feel like a turning point. Your body starts behaving differently, and your usual habits don’t seem to work anymore.

From your 40s onwards, changes in metabolism, hormones and muscle mass can quietly start to impact brain function, blood sugar balance and energy levels.

But these changes aren’t inevitable, and they’re not irreversible.

Research shows that how we eat, move and manage stress in midlife can influence how well we age, including our risk for cognitive decline later on.

The small things you do now can make a big difference to how you feel in years to come: sharper, stronger, and more 'you'.

It’s not about being perfect. It’s about giving your future self a better shot at feeling good.

Fancy a chat about it? You know where I am.

01/08/2025

A 12-week clinical trial has found that swapping your usual bedtime carbs for pistachios could do more than satisfy late-night cravings - it could help to reshape your gut microbiome and support metabolic health.

Participants with pre-diabetes who ate around 50g of pistachios each evening saw an increase in beneficial gut bacteria like Roseburia, known for producing gut-friendly butyrate, and a drop in harmful strains linked to inflammation and poor glucose control

Why does this matter?

An estimated 6.3 million people in the UK are living with prediabetes - a silent warning sign for type 2 diabetes.

While pistachios are clearly not miracle workers on their own (no food is), swapping your usual bedtime snack for them could be a simple, tasty part of a broader toolkit to support gut health and pre-diabetes. Managing pre-diabetes takes a whole lifestyle approach, and every small, positive change counts.

In the interests of transparency, I'd like to flag that the study was partly funded by industry (American Pistachio Growers). This is incredibly common in nutrition science... it doesn’t invalidate the findings, but it does mean we should interpret them with thoughtful curiosity rather than hype. Importantly, the trial was independently conducted by researchers at Penn State and followed a robust, peer-reviewed design.

28/07/2025

From your 40s onwards, your metabolism starts to shift. Hormones fluctuate, muscle mass changes, and the way your body handles stress and blood sugar becomes different.

These are normal changes, but they can leave you feeling frustrated, especially when your usual routine no longer seems to work.

In my latest blog, I explain what metabolism is and how it changes in midlife. If you're noticing changes, have a read (link in bio).

25/07/2025

Does it feel like you're body's no longer working with you?

I know the feeling.

As you move through midlife, your body changes – and the diet and lifestyle habits that once worked may no longer support your energy levels, a healthy weight or overall wellbeing.

Shifts in metabolism, blood sugar balance and hormones can leave you feeling tired, out of sync and overwhelmed.

I support midlife men and women to manage their metabolic health with personalised nutrition strategies that help your body to work with you – not against you.

If you want to have steadier energy levels, be a healthy weight and have more control over your overall wellbeing, I’m ready to help you to get there.

Just tap the link in the bio or email me at hello@rebeccahills.uk

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

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