Rob Hobson Nutritionist, Cardiff (2026)

03/06/2026

Foods that naturally trigger the release of GLP-1 are often described as “nature’s Ozempic”, but the reality is a little more nuanced than that.

Foods rich in protein, fibre and healthy fats, such as eggs, Greek yoghurt, beans, lentils, oats, nuts and seeds, can help support fullness, satiety and appetite control after eating. Part of that effect may be due to the release of appetite-regulating hormones such as GLP-1.

However, the GLP-1 released naturally after a meal is broken down very quickly by an enzyme called DPP-4, which helps explain why it doesn’t produce the same sustained effects as GLP-1 medications.

I think of it like this: eating a high-protein, high-fibre meal is a bit like tapping the brakes on your appetite, whereas a GLP-1 medication is more like applying steady pressure to the brakes all day and all week.

But that’s only one piece of the puzzle.

These foods also increase satiety in several other ways. They take up space in the stomach, slow digestion, help stabilise blood sugar levels and often require more chewing, all of which send signals to the brain that you’ve eaten enough.

That said, appetite is about much more than stomach fullness alone. Genetics, food reward, habits, stress, sleep, emotions and the food environment around us all play a role in how much we eat.

Many people are searching for foods that reduce food noise or work like Ozempic, but appetite regulation is far more complex than a single hormone. This is why I don’t think it’s helpful to describe foods as “Ozempic on a plate”.

These foods are valuable because they support your body’s natural appetite-control systems and can make it easier to manage hunger, but they’re not equivalent to a medication specifically designed to amplify those signals for days at a time.

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02/06/2026

Want my High Volume Eating Cheat Sheet?

Comment VOLUME below and I’ll send it to you.

High volume eating is one of the most practical nutrition strategies I use with clients who want to feel fuller, manage hunger and make weight loss feel easier.
The idea is simple.

Instead of focusing purely on eating less, build meals around foods that provide more volume for fewer calories. These are foods naturally rich in water and fibre such as vegetables, fruit, beans, lentils and potatoes.

Because these foods take up more space on your plate and in your stomach, they can help increase fullness and make meals feel more satisfying.

This isn’t about eating unlimited amounts of food or pretending certain foods are magic.

Protein still matters. Portion sizes still matter. Overall calorie intake still matters.

But choosing more high-volume foods can make appetite control and hunger management much easier.

Flavour matters too. Herbs, spices, chilli, citrus, vinegars and marinades can make meals far more satisfying without adding many calories. The goal is to build meals that are filling, enjoyable and realistic enough to stick to long term.

The science is interesting too.

A 2018 randomised controlled trial found that people who consumed more low-energy-dense foods, such as fruit and vegetables, achieved better weight loss outcomes than those focusing on reducing high-energy-dense foods alone.

A 2022 systematic review and meta-analysis of 31 studies found that lowering the energy density of foods consistently reduced daily calorie intake. Interestingly, people did not fully compensate by eating substantially more later in the day.

The goal isn’t perfection. It’s building meals that are filling, enjoyable and sustainable.

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PMID: 29406521 PMID: 35459185

31/05/2026

Puy lentils & roasted aubergine with cashew basil pesto

This is exactly the sort of meal I love. Simple ingredients, plenty of flavour and packed with foods that support gut and heart health. Lentils are one of the most underrated ingredients in the supermarket. They’re rich in fibre, provide plant protein and are an easy way to boost your intake of pulses each week.

Serves 2 425 kcal | 15g protein | 12g fibre per serving

Ingredients 
1 red onion, sliced 1 large aubergine, cut into 1cm cubes 1 tsp olive oil 250g pouch cooked Puy lentils 50g sun-dried tomatoes, finely chopped
10 fresh chives, finely chopped

For the pesto 
A handful of fresh basil leaves A handful of spinach A handful of cashew nuts 1 tbsp olive oil Juice of ½ lemon Salt and pepper

Method

1. Preheat your oven to 200°C (fan 180°C). Line a baking tray with greaseproof paper.
2. Spread the onion and aubergine on the tray. Drizzle with the olive oil, season with salt and pepper and roast for 15 minutes.
3. Heat the pouch of Puy lentils according to the pack instructions and transfer to a large bowl.
4. Add the roasted aubergine and onion, sun-dried tomatoes and chives to the lentils. Season to taste and mix gently. Leave to cool slightly.
5. To make the pesto, reserve a few basil leaves for garnish. Add the remaining basil, spinach, cashews, olive oil, lemon juice and seasoning to a jug and blend with a stick blender until you have a coarse pesto. Add a splash of water if needed to loosen the mixture.
6. Spoon the pesto over the lentils and garnish with the reserved basil leaves before serving.

Eating more beans, lentils and pulses is one of the simplest ways to increase your fibre intake.

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You can also type “AUBERGINE” into the comments for a recipe card with more nutrition information.

30/05/2026

Tofu - it can be confusing trying to work out which type to buy and what to do with it.

Silken tofu, firm tofu and tempeh are all nutritious soy foods, but they each have slightly different uses in the kitchen.

Silken tofu is soft and creamy, making it ideal for smoothies, soups, sauces and desserts. Firm tofu has more structure, so it works well in stir-fries, curries, traybakes and air fryer recipes. Tempeh is made from whole fermented soybeans and tends to be higher in protein and fibre, with a firmer texture and slightly nutty flavour.

Nutritionally, all three provide plant protein along with nutrients such as iron and magnesium. They also contain naturally occurring compounds called isoflavones.

Isoflavones may help reduce hot flushes in some menopausal women. Research also suggests they may help support bone health and are linked with improved heart health, including better blood vessel function and modest reductions in blood pressure.

Studies show that normal intakes of soy foods do not affect testosterone levels in men.

Current evidence suggests that whole soy foods such as tofu and tempeh can be safely included as part of a healthy diet, including for most people with a history of breast cancer.

It’s also worth remembering that while tempeh is a fermented food, most supermarket versions have been pasteurised, so they’re unlikely to contain significant amounts of live microbes by the time you eat them.

The bottom line? There isn’t really a “best” option. The healthiest choice is usually the one that fits your cooking
style, tastes good and helps you include more plant-based protein in your diet.

💬 Comment “TOFU” and I’ll send you my Tofu Cheat Sheet, including the nutritional differences, health benefits, cooking tips and common myths about tofu and tempeh.

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References: 
PMID: 33383165 PMID: 22648714 PMID: 31006811
PMID: 30592686
PMID: 20709515
PMID: 25263312

29/05/2026

When people talk about immunity, they often jump straight to vitamin C. But from a nutrition point of view, immunity is about much more than one nutrient.

Your immune system relies on a combination of nutrients, overall diet quality and lifestyle habits working together consistently over time.

The three nutrition foundations I focus on most are:

🌾 Fibre + gut health 
Your gut and immune system are closely connected. Fibre helps feed beneficial gut bacteria, and when certain fibres are fermented in the gut they produce short-chain fatty acids that help support the gut barrier and normal immune regulation.

Foods such as oats, beans, lentils, onions, garlic, leeks, apples, nuts and seeds can all help support this process.

Foods containing live bacteria such as kefir, live yoghurt, kimchi and sauerkraut may also help support a healthy gut microbiome. When needed, I also use Bio-Kult Boosted, which contains 14 strains of live bacteria plus naturally sourced vitamin B12 for gut and immune support.

🥚 Protein 
Protein provides the amino acids needed to build immune cells and antibodies, which is why regularly including foods such as eggs, fish, chicken, tofu, beans, lentils, yoghurt, nuts and seeds can be so important.

🌈 Micronutrients
 Nutrients including vitamin C, vitamin D, zinc, selenium, iron and vitamin A all contribute to normal immune function, which is why variety matters so much when it comes to eating well.
No single food or supplement “boosts” immunity overnight.

In reality, immune health is built from the basics done consistently well like eating a balanced diet, looking after your gut, getting enough sleep, managing stress, moving regularly and supporting your general health.

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28/05/2026

Greek yoghurt versus kefir is one of those gut health debates where people desperately want a clear winner, but the reality is they’re both nutritious fermented foods with live cultures that can support a healthy diet in slightly different ways.

Greek yoghurt is usually the stronger option for protein, often providing around 9–10g per 100g depending on the brand. That’s why I use it regularly as a breakfast base with oats, berries, nuts and seeds or as a high protein snack.

Kefir is lower in protein, usually closer to 3–4g per 100g, but it tends to contain a wider range of live bacteria and yeasts because of the way it’s fermented. It’s also one of the most popular probiotic foods linked with gut microbiome and digestive health.

Both are a good source of calcium.

That said, I think it’s important not to oversell the science.

Some studies suggest kefir and live yoghurt may modestly support the gut microbiome and increase certain beneficial bacteria, although the effects appear highly individual and generally subtle in healthy adults. The same applies to live yoghurt. It may temporarily increase certain beneficial bacteria while you’re eating it, but it’s probably not “fixing” your microbiome overnight.

For me, gut health is much more about the overall pattern of your diet and lifestyle than one specific food. Fibre, plant diversity, sleep, exercise and stress management still matter most.

A practical point worth knowing is that heavily heating kefir or live yoghurt in cooking will likely destroy many of the live bacteria. They’re still nutritious foods, but you may lose some of the live culture benefit.

Personally, I use Greek yoghurt more as a meal base, whereas kefir works brilliantly in smoothies and quick breakfasts.

And honestly… you don’t really need to choose between them. Both are great foods that can absolutely have a place in a healthy diet.

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Comment FERMENT below and I’ll send you my fermented foods cheat sheet.

References

PMID: 41470806 | 40469719 | 35114943 | 28212267

26/05/2026

6 easy breakfasts that are genuinely high in iron, and realistic to make before work, school or training.

A lot of people think iron is only about red meat, but there are plenty of ways to build more iron into breakfast using foods like fortified cereals, oats, seeds, beans, tahini, cocoa powder and wholegrains. I’ve also paired most of these with vitamin C rich foods to help support iron absorption.

Low iron is one of the most common nutrient issues I see, especially in women, teenage girls, plant based eaters and endurance athletes. Symptoms can include tiredness, poor recovery, low mood, breathlessness and difficulty concentrating, although blood tests are the only way to properly assess status.

These recipes are mostly plant based and designed to make iron intake a bit more practical without overcomplicating nutrition.

Comment IRON and I’ll send you the full iron cheat sheet with:
 • Iron rich foods per 100g • Plant and animal sources • Absorption tips • Foods that may reduce absorption

24/05/2026

Is creatine safe for teenagers? This is one of the questions I get asked most often right now, usually by parents trying to work out what’s hype and what’s actually evidence based.

A recent systematic review looking at creatine monohydrate use in adolescents found no consistent short term safety concerns related to kidney function, liver health or cardiometabolic markers in the studies available. That broadly supports guidance from organisations like the ISSN, which suggests creatine monohydrate appears relatively safe in the short term when used appropriately.
But just because something appears relatively safe does not mean every teenager suddenly needs it.

In my opinion, creatine may have a role for some young athletes involved in serious training or competitive sport where there’s a genuine performance rationale. But I’m less convinced by the idea that every teenager casually going to the gym needs supplements as part of everyday fitness culture.

What concerns me more is the message it sends. Teenagers are being exposed to adult conversations around body image, muscle building and performance optimisation at a very young age through TikTok, YouTube and fitness influencers. Meanwhile, the basics often get lost in the noise like good food, enough protein, sleep, recovery, structured training and consistency.

The reality is that supplements sit right at the fine tuning end of sports nutrition. Most teenagers would make far greater progress by eating properly, training consistently and sleeping enough than buying another tub of powder.

I’d also say supplement quality matters. If young athletes are using supplements competitively, products should ideally be third party tested through programmes such as Informed Sport to reduce contamination risk.

References:
 Rubinchuk et al. Cureus, 2026 PMID: 37008451 PMID: 28615996

23/05/2026

Iron deficiency is one of the most common nutrient issues I see with clients especially in women, teenage girls and female athletes.

The problem is that low iron symptoms often creep up slowly. People put fatigue, poor recovery, low energy, brain fog or reduced exercise performance down to stress or busy lifestyles without considering iron intake or iron status.

Some people panic about deficiency, while others jump straight to supplements without looking properly at diet quality or absorption first.

For many people, improving iron intake is more about building meals better and eating iron-rich foods consistently.

Simple things can make a difference:
 • adding vitamin C-rich foods alongside plant sources of iron • including foods like red meat, legumes, tofu, eggs, shellfish or fortified cereals more regularly • avoiding tea and coffee around meals if iron levels are low • eating enough overall, particularly during periods of heavy training

This is particularly relevant for female athletes and endurance runners because training can increase iron demands, while restrictive dieting or low energy intake may increase the risk of low iron status.

Research suggests iron deficiency may affect around 15–35% of female athletes, with higher rates reported in some endurance sports.

The other important point is that tiredness is not always caused by iron deficiency, so persistent symptoms should always be assessed properly rather than self-diagnosed from social media.

According to the UK NDNS, around 49% of teenage girls and 25% of women have iron intakes below recommended levels.

Save this if you’re trying to improve energy levels, recovery, endurance performance or overall diet quality.

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References:
 UK National Diet and Nutrition Survey (NDNS) PMID: 28277407 PMID: 31901316

21/05/2026

BBQs can actually be a bit of a perfect storm for gut health.

They’re often very heavy on meat, alcohol, ultra-processed snacks and low-fibre beige foods, while being pretty low in the things your gut microbes really thrive on like fibre, plant diversity and fermented carbohydrates.

This matters because your gut bacteria feed on certain types of fibre found in foods like vegetables, beans, lentils, wholegrains, herbs and pulses. When these foods are fermented in the gut, they produce compounds called short-chain fatty acids which are linked to gut barrier function, immune health and reduced inflammation.

A typical BBQ can also involve lots of heavily charred meat. While the occasional burnt sausage isn’t something to panic about, cooking meat over very high flames can create compounds such as HCAs and PAHs, particularly when fat drips onto flames and creates smoke. It’s more about the overall pattern and frequency than one single BBQ.

That’s why I like the simple 3G rule:
 🥗 Greens 🌾 Grains & Beans 🔥 Grill Smarter

It’s not about turning a bank holiday BBQ into a “clean eating” event. It’s just about adding a bit more balance while still enjoying the food.

Some easy wins:
 • Add grilled vegetables to the BBQ • Make bean or lentil salads • Include wholegrain sides • Add herbs like parsley, mint and coriander • Cook meat more slowly and avoid excessive charring • Marinating meat may also help reduce formation of some of these compounds, possibly because antioxidant-rich ingredients such as herbs, spices and olive oil help limit some of the chemical reactions triggered by very high heat

Nutrition doesn’t need to be all or nothing.

Save this for the next sunny weekend ☀️ and follow me for more evidence-based nutrition and health advice.

Rob Hobson Nutritionist

03/06/2026

02/06/2026

31/05/2026

30/05/2026

29/05/2026

28/05/2026

26/05/2026

24/05/2026

23/05/2026

21/05/2026

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