How a Nutritionist Fuels Her Busy Life With Whole Foods and Strength Training
Rachel Swanson, a state-certified nutritionist and author of Trying!: A Science-Backed Plan to Optimize Your Fertility, balances a busy career with a carefully planned diet and fitness routine. Currently based in the Midwest—primarily Minnesota—she splits her year between New York City and Miami while maintaining strict nutritional habits to support her active lifestyle.
Swanson starts her weekdays with lemon water, coffee, or yerba mate for hydration and energy. Her lunches are prepped in advance, often featuring hearty soups and stews packed with animal protein and seasonal vegetables. A favourite is her 'Golden Soup', a nourishing blend of chicken, bone broth, carrots, cauliflower, white beans, light coconut milk, ginger, and turmeric.
For dinner, she pairs a protein source with at least one fibre-rich vegetable, ensuring a balance of micronutrients. Her meals focus on nutrient-dense foods like blueberries and sweet potatoes, chosen for their high fibre and vitamin content. To further support gut health, she rotates vegetables, herbs, and spices, maximising dietary diversity. Exercise plays a key role in her routine. Three times a week, Swanson attends small-group strength training sessions. Her protein intake aligns with standard recommendations for active individuals—around 0.7 grams per pound of body weight—helping her maintain muscle and energy levels.
Swanson’s structured approach to nutrition and fitness reflects her professional expertise. By prioritising whole foods, protein balance, and regular strength training, she sustains an active lifestyle across her dual residences in New York and Miami. Her methods also serve as a practical example of the principles outlined in her fertility-focused book.
