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.

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?

20/10/2025

When fatigue, brain fog or stubborn weight changes show up, it’s easy to think: 'something’s wrong!'

But these are signals – your body's way of giving you information.

My job is to help you interpret that information and turn it into a strategy that works for you – one that supports your hormones, energy levels and long-term health.

Midlife isn’t a decline – it’s a time to listen, understand and take control.

15/10/2025

Confused by cooking oils?

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.

13/10/2025

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 next newsletter, I’m sharing simple, science-backed ways to prepare your metabolism and immune health for the months ahead.

✨ Sign up today so it lands straight in your inbox. The link is in the bio!

09/10/2025

When you book a consultation with me, you’re not just getting 90 minutes of my time – you’re getting a personalised strategy for your metabolic health.

Behind every consultation, there’s detailed analysis of your health history, symptoms, medications and lifestyle.

I review patterns, identify possible underlying imbalances and build a plan designed for you – not a template.

If needed, I’ll recommend functional tests, interpret results, and translate them into clear, practical steps that fit your life.

Between consultations, you’ll also have access to me via WhatsApp and email for extra support.

Because improving metabolic health in midlife isn’t about a single appointment – it’s about understanding your body, your hormones and your goals, and creating a strategy that helps you thrive for years to come.

Give me a shout if you need any more info or want to arrange a free 15-minute chat to discuss how I could help you!

06/10/2025

💤 We often think of sleep as just rest, but it’s so much more than that.

Poor sleep doesn’t just leave you tired, it influences our hormones and metabolism.

I’ve just written a blog on how sleep impacts your midlife health, and why it matters more than ever at this stage of life.

Link in bio to have a read.

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.

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

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