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.

26/02/2026

Avoid eating within 3 hours of bedtime to boost heart health

A small study from Northwestern University in the US tested 39 adults aged 36–75 at risk of cardiometabolic disease.

Participants who stopped eating three hours before bedtime (and in doing so extended their overnight fast by ~2 hours) and dimmed their lights saw improvements in blood pressure, heart rate and blood sugar, without making any other changes to calorific intake or food quality.

This simple routine aligns eating with your natural circadian rhythm and could support heart and metabolic health in midlife.

23/02/2026

Midlife women, are you noticing changes to your cycle, energy levels or mood?

You might be experiencing perimenopause, the natural hormonal transition before menopause. Fluctuating oestrogen and progesterone can affect sleep, metabolism, mood and cycles, and everyone experiences it differently.

Understanding what’s happening biologically is the first step to navigating this stage with confidence.

Learn more about perimenopause and why personalised support matters in my latest blog (link in bio).

20/02/2026

Midlife men: are you noticing weight gain, low energy, or changes in mood? You might be experiencing andropause, the natural hormonal transition as testosterone gradually declines. It can affect metabolism, muscle mass, mood, sleep, libido, and weight, and everyone experiences it differently.

Understanding the biology is the first step to navigating this stage with clarity and confidence.

Learn more about andropause and why personalised support matters in my new blog (link in bio).

17/02/2026

Preservatives in your food may quietly affect your health.

A large long-term study of over 100,000 adults in France, published in Nature Communications, found that people with the highest intake of food preservatives had a 47% higher risk of developing type 2 diabetes. Both non-antioxidant and antioxidant additives in everyday processed foods were linked to increased risk.

The takeaway? Choosing fresh, minimally processed foods and limiting preservatives is one simple way to take control of your health and decide how you age – protecting your metabolism, energy, and long-term health.

13/02/2026

Nothing makes me happier than seeing clients feel good in their bodies again 💛

Here's a testimonial from my lovely client Claire:

Since my consultations with Rebecca I have felt almost instantly better.

Changing my relationship with food, adding different delicious options and feeling relief from inflammation and a lack of energy, which I suffered for many years. I now feel energised and happy to eat a range of foods that suit me.

Rebecca is so relatable, encouraging and cheerful - she will encourage you to try new things and get back to full health.

She provides solutions which you can incorporate into daily life with ease and therefore feel empowered to succeed.

Thanks so much Rebecca for your knowledge and inspiration! You have transformed how I feel! 💛

10/02/2026

Carbs vary wildly in terms of their health impacts – and your brain may notice the difference.

A large long-term study of over 200,000 adults in the UK, published recently in the International Journal of Epidemiology, found that diets high in fast-digesting carbs (like white bread and potatoes) were linked to a higher risk of dementia, while low-glycemic foods such as fruit, legumes, and whole grains were associated with a lower risk.

This is a perfect example of how the choices we make in midlife can shape how we age – including our brain health. Deciding how you age isn’t just about exercise or supplements; it’s about the everyday foods you eat.

06/02/2026

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.

03/02/2026

Do you regain weight after stopping weight-loss drugs?

A recent BMJ review paper suggests that for many people, weight does return – and faster than after diet-based approaches.

This isn’t about blaming the drugs or the person taking them. It’s about understanding what the body does once medication stops.

I’ve unpacked the evidence in my latest blog. Link in bio. 🙂

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.

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

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