Health & Nutrition Tips

What's your daily water intake? Are you actually hydrated? Should you drink more? Remaining hydrated is absolutely fundamental to a healthy lifestyle. In this post, I explain exactly to tell when you are dehydrated and what you can do about it. Dehydration can affect you in many ways including your skin, energy, mood, muscles, and general sense of well-being. With these facts you will be better able to identify signs of dehydration and learn the correct amount you need to be drinking in a...

Eating less isn’t always the fastest way to lose fat—especially if it tanks your energy, strength, and consistency. This article explains how finding the right calorie deficit supports fat loss while preserving muscle, performance, and sanity. Learn why knowing your real numbers makes fat loss easier to maintain long-term. Read more at eatrunlift.me.

Cheat days aren’t the fat loss “hack” they’re made out to be. This post explains how cheat meals often undo a full week of progress—not because of the food itself, but because of the mindset they create. Learn why cheat days backfire, how they fuel all-or-nothing thinking, and what to do instead for sustainable results. Read more at eatrunlift.me.

Saving calories all day to “earn” a cheat meal often leads to overeating later. This post explains how under-eating earlier disrupts appetite regulation, increases urgency around food, and makes it harder to stop at satisfaction. Learn why balanced intake earlier in the day leads to calmer, more controlled choices at night. Visit eatrunlift.me to learn more.

Tired of staring into the fridge with zero brain power? Nutrition is one of the biggest sources of decision fatigue. This post introduces a simple A/B meal system that removes daily food decisions while still allowing flexibility and variety. Learn how rotating just two options per meal can reduce overwhelm, support your nervous system, and make eating well feel easier. Visit eatrunlift.me to learn more.

One enjoyable meal doesn’t ruin progress—but turning it into an all-out event can. This article shares practical strategies to enjoy higher-calorie meals without overdoing it, including portion awareness and choosing what you actually care about. Learn how satisfaction doesn’t scale with volume—and how to eat enjoyably without regret. Read the full post at eatrunlift.me.

There are so many variables when it comes to counting calories - from the packaging being mislabeled, to restaurants under-calculating values, to cooking and blending changing the rate of bioavailability. But I think counting calories can be done in our own perfectly imperfect way, to help us be aware of what we need to eat to maintain, gain, or lose weight. In this article I cover some of the main things you can do ensure maximum accuracy when counting calories/macros. Let's get started! ​

People often talk about the effects of eating too much – but did you know that undereating is just as problematic? If you’re on a health & fitness journey, it can be easy to slip into under-fueling your body. But this can lead to some significant impacts on your health. So how do you know if you’re not eating enough to support your goals? There are several signs that are red flags to watch out for. ​

Bloating isn’t a willpower problem—and carbs aren’t the enemy. This nutritionist’s guide breaks down why bloating and puffiness happen, how stress and digestion play a role, and which carb swaps support comfort instead of restriction. Learn how to feel better without cutting carbs or starving yourself. ​

Are you fed up with jumping onto diets, only to fall straight off? Wish you could get sustainable, long-term results? It’s time to look at your mindset around food. There are 3 key mindset shifts that I teach my clients to make when they want to create consistent healthy eating habits. ​

The 7-Day Hourglass Reset helps you de-bloat, reduce water retention, improve digestion, and tighten your waist using TVA work, hydration balance, and anti-inflammatory meals. Feel lighter and energised in one week.

The word “cheat” turns food into something forbidden—and that’s where things spiral. This article explains why reframing cheat meals as planned “free meals” removes urgency, guilt, and overeating. Learn how neutral language and structure help you enjoy flexibility without blowing your progress. Visit eatrunlift.me to read the full post.

Intermittent fasting may help reduce body fat by lowering insulin and increasing fat oxidation. Studies show 3–8% body fat loss over several weeks. But results depend on hormones, lifestyle, and consistency. Learn the full pros and cons before starting at EatRunLift.me.

Training hard and staying in a deficit all week—but still stuck? This post explains how one or two unstructured cheat meals can quietly push weekly calories back to maintenance or surplus. Learn how fat loss really works over the week (not just weekdays) and how to keep flexibility without stalling progress. Read more at eatrunlift.me.

There is a complex relationship between thyroid disease, body weight and metabolism. Many patients with an overactive thyroid gland experience weight loss relative to the severity of the over-working thyroid. Unlike hypothyroidism, hyperthyroidism creates an increase in appetite. If you have been diagnosed, or suspect hyperthyroidism, learn more about the symptoms, diet and exercise related to the disease and it's management. #eatrunlift #rachelaust #hyperthyroidism #health #thyroid...