Rachel Clarkson RD

Rachel Clarkson RD Registered Dietitian and Nutritionist

08/06/2026

The real flex is when you know what to do with the data you collect and how to optimise beyond the basics…

26/05/2026

That 3pm sugar craving isn’t always random.
Your energy, habits, and metabolism may have more to do with it than you think.

For more insightful videos, follow me.

29/04/2026

If you travel a lot and often feel puffy with brain fog, this is for you.

Your body goes through more than you realise, from hydration to metabolism shifts.

For more insightful videos, follow me.

23/04/2026

Spending hundreds on facials and skincare… but still not happy with your skin?

Maybe it’s time to look beyond the surface. Your skin is influenced by what’s happening inside your body too.

For more insightful videos, follow me.

28/03/2026

After working with 2000+ high performers, I see this constantly: executives who think they just need more caffeine, when what they actually need is a better energy strategy.

Here’s what a biology-aligned afternoon looks like…

1. Start by anchoring your lunch.

Lead with protein and fat. That gives your brain steady fuel instead of a spike and crash!

Your midsection stops storing excess glucose, and your energy stays level.

2. Right after eating, take a 10-minute walk.

That signals your muscles to use the glucose instead of your body storing it as fat. And it keeps your brain clear for the rest of the afternoon.

3. Then protect your afternoon energy window.

If your DNA shows you’re a slow caffeine metaboliser, your last coffee should be before noon.

Otherwise, you’re still wired at 10pm, your sleep suffers, and you wake up needing coffee just to function.

4. And finally, time for your hardest thinking. Most people are sharpest in the morning, but they waste it on email.

Save deep work for when your brain is actually working with you, not against you.

Same workday. Just designed around your biology instead of caffeine and willpower.

That’s how you support a sharp, focused brain so you can do deep work without constantly crashing.

Follow me for more tips to optimise your performance 🧠

15/03/2026

Skiing down a mountain is a bit like working towards a health goal.

Sometimes the conditions are clear.
You can see the route, anticipate the turns, and move with confidence. The descent feels smooth, controlled, almost effortless.

Other times the mountain disappears into white-out.
You’re still moving in the same direction, but every turn feels uncertain. You slow down, second-guess yourself, and it takes far more effort to get to the same place.

Interestingly, all skiers reach the bottom of the mountain.

But the experience of getting there is completely different.

Health goals work the same way.

When you’re following a generalised plan, you’re essentially skiing in poor visibility. You’re moving forward, but without real clarity about how your body responds to food, exercise, sleep, or stress.

When the strategy is aligned with your biology, the route becomes much clearer. Decisions become easier. Progress feels more natural.

Not because you’re working harder.
Because you’re working with the terrain rather than against it.

And when you understand the terrain of your own biology, the journey tends to become far more enjoyable.

Follow for more insights on Personalised Nutrition

Packed lunch idea ! 😋—Packable salads are loaded with nourishing veggies and perfect for traveling or an office lunch. C...
29/01/2020

Packed lunch idea ! 😋
—
Packable salads are loaded with nourishing veggies and perfect for traveling or an office lunch. Chickpeas are a starchy carbohydrate, but they also contain protein. The avocados give a wonderful creamy contrast and contain healthy fats, and additional fibre to support our digestion. 💪🏽
—
PS: Pack dressing separately, and drizzle onto your nourishing salad just before serving. This recipe is for 4 people. Please serve for 1 person.
—
INGREDIENTS 📌
▫️ 1 cup rinsed and drained canned unsalted chickpeas
▫️1 cup cooked quinoa
▫️4 cups packed fresh baby spinach
▫️1 cup fresh blueberries
▫️1 cup chopped tomato
▫️2 tablespoons sunflower seed kernels
▫️3/4 cup thinly sliced ripe peeled avocado
▫️2 ounces goat cheese, crumbled (about 1/2 cup)
▫️2 tablespoons chopped fresh mint leaves
—
DRESSING 💫
▫️1/4 cup extra-virgin olive oil
▫️1/4 cup cider vinegar
▫️2 tablespoons fresh lemon juice
▫️1 tablespoon honey
▫️1/2 teaspoons poppy seeds
▫️1 teaspoon minced shallots
▫️1/4 teaspoon salt
▫️1/8 teaspoon freshly ground black pepper
—
STEP-BY-STEP 👣
📌 Step 1
▪️Combine 8 ingredients in a small jar. ▪️Cover with lid; shake well.
📌 Step 2
▪️Combine chickpeas, quinoa, and 2 tablespoons dressing.
📌Step 3
▪️Arrange 1 cup spinach in each of 4 quart-size containers. Top each serving with 1/4 cup blueberries, 1/4 cup tomato, 1 1/2 teaspoons sunflower seeds, one-fourth of avocado slices, 1/2 ounce goat cheese, 1 1/2 teaspoons mint, and 1/2 cup quinoa mixture. ▪️Cover and refrigerate until ready to serve. Drizzle each serving with about 2 1/2 tablespoons dressing.

Whoever is among your New Year's decisions to be "healthier" should come here. 👋🏽▪️Whatever your New Year’s Resolution, ...
29/01/2020

Whoever is among your New Year's decisions to be "healthier" should come here. 👋🏽

▪️Whatever your New Year’s Resolution, a healthy and balanced diet will provide many benefits to 2019 and beyond. With what we eat, we can improve our immune system, 💪🏽 and on the other hand, we may trigger diseases that can reduce our quality of life, such as cancer and obesity, cardiovascular diseases.😣

▪️ Don't blame yourself at Christmas and the beginning of the year, no matter how fed you are. You just enjoyed the moment.
😌

▪️Now I'm here to help you how to start investing in your health for 2020 with these little tips.😌 Remember that no matter where you live in the world, whatever culture you come from, the general rules are the same everywhere. 😉 You can use the five tips here and take some active steps towards 2020. 💫

Literature:

https://www.who.int/news-room/feature-stories/detail/5-tips-for-a-healthy-diet-this-new-year

It's been a while!... The magnitude of starting a new decade, the 20s... It’s a chance for us to reflect on what’s happe...
27/01/2020

It's been a while!...

The magnitude of starting a new decade, the 20s... It’s a chance for us to reflect on what’s happened in the world of food & diet myths over the past 10 years and look ahead at what’s to come. Let's look at the most widely believed myths we've seen over the last 10 years...

1. Eating fat makes you fat.
2. Gluten-free foods are healthier.
3. You should “detox” regularly
4. Dairy products are fattening and unhealthy.
5. Eating often will boost your metabolism
6. You shouldn’t skip breakfast
7. Carbs are bad for you
8. Dietary supplements are necessary
9.Grain are fattening. You should avoid them when trying to lose weight.
10. To lose fat, do not eat before bed

I'm certain that this list will get longer when we think about the next decade, but remember, as before, these are myths dreamed up by people who unfortunately aren't experts in Nutrition. Please focus dietary advice that comes from Nutrition experts such as Registered Dietitians (RD) and Registered Nutritionists (RNutr).. you can trust us!
It's a pleasure for us to help you enter this future decade a healthy way without fad diets that can be damaging and frankly don't work!

HOW MUCH SHOULD YOU EAT IN PREGNANCY? 🤔🤰🏽During most of your pregnancy, you do not need to take in extra calories!! (ov...
16/10/2019

HOW MUCH SHOULD YOU EAT IN PREGNANCY? 🤔
🤰🏽During most of your pregnancy, you do not need to take in extra calories!! (over the recommended 2,000 a day for women).
🤰🏽In the third trimester, you may need an extra 200 extra calories a day if you are still active. Please note that 200 calories are a small amount of food, the equivalent to half a sandwich. The following 200 calorie pregnancy snacks are tasty as well as nutritious!
💁🏽‍♀️ Now I will give you a delicious 200-calorie recipe that will meet your needs in your last trimester.

CARROT BATONS AND HUMMUS

👉🏽 Vitamin A is important for the development of your baby’s eyesight and carrots contain beta-carotene, which your body converts to vitamin A. 👼🏼 This is an important nutrient for the immune system and healthy cell growth and good vision.
⭐️Green and yellow-orange vegetables are a good way to make sure you have enough vitamin A without overdoing it.

👉🏽 200 calories = approximately two heaped tablespoons of hummus plus batons from two carrots. This makes a large bowl of hummus but you can keep it in the fridge for up to three days.

INGREDIENTS
▪️2 medium carrots, peeled and chopped into batons 🥕(+ you can add the small size of cucumber as you wish)
▪️1 x 400 g tin of chickpeas
▪️1 small clove of garlic
▪️1 tablespoon tahini (sesame paste)
▪️1 lemon 🍋
▪️Extra virgin olive oil

RECIPE

1️⃣ Drain the chickpeas (keeping the liquid) and place in a food processor.
2️⃣ Peel and add the garlic, tahini, a good squeeze of lemon juice and 1 tablespoon of olive oil.
3️⃣ Season with a pinch of salt and blend.
4️⃣ Have a taste and add more lemon juice, salt or some of the liquid from the tin to loosen, then transfer to a serving bowl.
5️⃣ Serve with the carrots.

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