Key Facts
- ✓ Rachel Swanson is a registered dietitian at LifeSpan Medicine and the author of "Trying!: A Science-Backed Plan to Optimize Your Fertility."
- ✓ She splits her time between New York City and Miami, spending approximately half the year in each location.
- ✓ Swanson takes small-group workout classes three times a week, focusing on strength training.
- ✓ She aims for approximately 0.7 grams of protein per pound of body weight, a recommendation for physically active people.
- ✓ Her 'golden soup' includes chicken, bone broth, white beans, and turmeric for antioxidant benefits.
- ✓ Swanson prepares a homemade matcha latte with chia seeds, which she likens to a chewy boba tea.
The High-Performance Plate
For Rachel Swanson, a registered dietitian at LifeSpan Medicine, maintaining optimal gut health isn't just about what she eats—it's about how she manages her time. Splitting her year between the fast-paced environments of New York City and Miami, Swanson navigates a demanding schedule that includes clinical hours, media interviews, and strength training.
Despite a life that keeps her constantly moving, she has perfected an "automated" meal plan that prioritizes nutrient density. "Every single ingredient is going to be very intentionally added," Swanson, 35, explained. Her approach focuses on getting the "biggest bang-for-my-nutritional-buck" by incorporating protein- and fiber-rich foods into every single meal, including dessert.
The Batch-Cooking Blueprint
The cornerstone of Swanson's routine is batch-cooking. To avoid the monotony of eating the same meal five days in a row, she prepares multiple options in advance, such as salads, soups, and stews. This strategy ensures she eats a wide variety of plants, which is essential for a healthy gut microbiome.
She deliberately rotates the vegetables, herbs, and spices she uses to increase diversity. "I know every single day is built in support for my gut microbiome," she said. One of her favorite prepped meals is a protein-packed creation she calls "golden soup," featuring:
- Chicken and bone broth
- Seasonal vegetables like carrots and cauliflower
- White beans and light coconut milk
- Ginger and turmeric
She also prepares turkey-blueberry meatballs with sweet potatoes and onions, which serve as a quick high-protein snack when she doesn't have time for a full breakfast.
Hydration & Nutrient Hacks
Swanson isn't a big snacker, but she loves warm beverages that double as nutritional boosts. In the winter, she mixes CocoaVia—a cocoa supplement rich in flavanols—with non-dairy milk. These flavanols have been shown to support heart and brain health.
Her favorite treat, however, is a homemade matcha latte. She prepares ceremonial-grade matcha with non-dairy milk and adds about a tablespoon of chia seeds. "The combination, I know it probably sounds crazy when I describe it, but it's literally like drinking boba tea because it's chewy and fun," she said. This "bubble tea" hack is an easy way to inject 5 grams of fiber and omega-3s into her day.
"It's the easiest possible way to get 5 grams of fiber injected into your day."
For caffeine, she often opts for yerba mate, an herbal tea packed with antioxidants and vitamins A, C, and E.
Dinner & Dessert Strategy
Dinner follows the same protein-forward philosophy as her other meals. Swanson recently enjoyed grass-fed steak fajitas with sautéed peppers, onions, and pineapple. She tops these meals with fresh cilantro to further maximize microbiome diversity. Studies indicate that grass-fed steak is leaner and richer in omega-3s than conventional steak.
Even dessert is designed to add nutritional value. Swanson whips up a protein smoothie that tastes like a treat but includes hidden vegetables. Her go-to recipe blends:
- Frozen mixed berries
- Frozen cauliflower
- Non-dairy milk
- Grass-fed beef isolate protein powder
"It kind of turns out as a chocolate-covered-cherry or a PB&J flavor," she noted, proving that a busy lifestyle doesn't require sacrificing flavor for health.
Active Lifestyle Requirements
Swanson's dietary choices are fueled by her commitment to strength training. She attends small-group workout classes three times a week, making protein intake crucial for muscle repair and growth. She generally aims for around 0.7 grams of protein per pound of body weight, a target typically recommended for physically active individuals.
By aligning her nutrition with her fitness goals, she ensures her body has the fuel it needs to recover. Whether she is in New York or Miami, her routine remains consistent: prioritize whole foods, focus on fiber, and never leave the house without a plan.
Key Takeaways
Rachel Swanson's routine demonstrates that intentionality is the key to gut health. By planning ahead and choosing nutrient-dense ingredients, she maintains a balanced diet despite a chaotic schedule.
Her approach offers a blueprint for anyone looking to optimize their nutrition: prioritize protein, embrace fiber-rich "hacks" like chia seeds, and never underestimate the power of a well-prepped soup.
