Rachel Claire Functional Health

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Cottonwood Heights, UT
Rachel Claire Functional Health

NBHWC Board Certified Functional Health + Fitness Coach.

Partnered with physicians to provide functional lab testing, treatment, and 1:1 health coaching for gut, thyroid, hormone, and autoimmune conditions.

04/16/2026

3 Metrics to pay attention to from your smart watch:

Your smartwatch can do way more than count steps or tell you how late you are to your next meeting. If you actually look under the hood, there are 3 insights worth paying attention to:

1. Heart Rate Variability (HRV)
Think of this as a window into your stress and recovery. Higher HRV usually means your nervous system is adaptable and resilient. Chronically low HRV can be a sign you’re pushing too hard, under-recovering, or your body is inflamed.

2. Resting Heart Rate (RHR)
A lower resting heart rate generally means your cardiovascular system is in good shape. But if your RHR suddenly jumps up for a few days, it can be an early sign of illness, overtraining, or stress overload.

3. Sleep Quality & Stages
It’s not just about how many hours you’re in bed — it’s about how much deep and REM sleep you’re actually getting. Fragmented or shallow sleep can explain fatigue, mood swings, or why that extra coffee isn’t helping.

Your body leaves breadcrumbs. The trick is paying attention to the patterns so you can adjust before you hit burnout. Check out my website for more information!

04/15/2026

Health relies on community and connection. So let's connect!!

Hosting a free beginner friendly group hike to remind you that people care, the world is not fully on fire, and nature is the best medicine.

Sunday April 26th 9am - Sandy Utah - FREE

Comment HIKE to join!! (limited spots)

04/14/2026

Most women aren’t struggling in the gym because they aren’t working hard… it usually comes down to *what their workouts are built around.*

Scroll social media and you’ll see a heavy focus on kickbacks, curls, lateral raises—all the movements that target one specific muscle and give that quick “burn.” And while there’s nothing wrong with those exercises, they’re often being used as the *foundation* of workouts instead of a supplement.

That’s where things start to fall short.

If you want to see real progress, your workouts should be built around **compound movements first**—the exercises that use multiple muscle groups at the same time.

Think:
• Squats
• Deadlifts
• Lunges
• Rows or pull-ups
• Push-ups or bench press
• Overhead press

These are the movements that actually drive results. They:
• Build real strength
• Burn more energy
• Improve body composition
• Get you more out of your time in the gym

Isolation exercises still matter—but they come *after.*

They’re great for:
• Bringing up weaker areas
• Improving mind-muscle connection
• Adding extra volume

But they shouldn’t be doing all the heavy lifting (literally). So if you’ve been putting in the effort but feel stuck, it might not be about doing more… it might be about restructuring what you’re already doing.

Because at the end of the day, it’s not just about feeling a burn in one muscle—it’s about building a body that’s strong, capable, and actually works for you.

Checkout my website for more info!

04/09/2026

Have you seen the new food pyramid?

I have thoughts...

The United States Department of Agriculture has two jobs that fundamentally conflict with each other:
1. Protect public health
2. Promote U.S. agricultural industries

This doesn’t mean “ignore all nutrition guidance” Some principles are solid and show up globally... Eat more whole foods, eat more plants, reduce ultra-processed foods, limit added sugar and excess sodium.

But the USDA guidelines are a baseline, not a gold standard.
If you’re exhausted by nutrition noise, conflicting advice, and feeling like every week there’s a new rule you’re supposed to follow....

That’s where health coaching comes in. I help people cut through the overload, simplify nutrition, and build habits that make sense for their body and their life.
Check out my website for more info!

04/07/2026

Why lifting too light might actually be holding you back…

Walk into most gyms and you’ll notice it—lighter weights, higher reps, same routine on repeat. Not because women can’t lift heavier, but because “toning” has been pushed as the goal for so long.

Here’s the shift: toning isn’t a type of training. It’s the result of building muscle + lowering body fat. And your body won’t build muscle without a reason to.

If the weight isn’t challenging, your body doesn’t need to adapt.

That’s where progressive overload comes in—gradually asking more from your body over time. That can look like:
• adding a little more weight
• squeezing out a few more reps
• slowing things down and improving control

By the end of a set, those last few reps should feel hard (while still keeping good form). If you could easily do 10 more… it’s probably time to go heavier.

And no—you’re not going to “bulk up.” That takes:
• years of intentional training
• eating in a calorie surplus
• genetics most women simply don’t have

What lifting heavier actually does is support your metabolism, build strength, improve bone density, and give you that defined, “toned” look.

At the end of the day, your workouts shouldn’t just make you sweat—they should challenge you enough to create change.

So next time you grab weights… go a little heavier than you think you should. Follow along for more info!💪✨

04/03/2026

There’s so much noise out there when it comes to health.

Carnivore or plant-based?
Raw milk or almond milk?
Intermittent fasting or breakfast before coffee?

Everyone has an opinion (and a supplement link lol).

As a health coach, I help you sift through all the nonsense and get clear on what actually works for you. I’m here to educate, guide, and support your choices not force mine.
People ask me all the time: “What do you think about [insert latest trend]?”

But honestly? The better question is: “What do YOU think… once you understand your body, your values, and your needs?”

That’s the work we do together.

Rooted in science, grounded in intuition. You get to be the expert on you. I'm just here to help you remember that.
You will ALWAYS know more about your body than your doctor.

Free things I offer to help you help yourself:
Hormone guide
Seed Cycling Guide
Sleep Guide
Blood Sugar Guide
Check out my website for all this and more!

03/31/2026

Does fiber slow down or speed up digestion?

(Trick Question… It Can Do Both)
Let’s clear up the fiber confusion, because I get this question a lot and ya’ll seem to be confused!
Fiber doesn’t just “bulk up your stool”
There are different types of fiber, and they actually work in different ways!
👉 Soluble fiber (think chia seeds, oats, apples, beans) slows down digestion in the upper GI tract.
This is a good thing…
It gives your body time to break down food properly, absorb nutrients, and keep blood sugar steady. Slower movement here = more efficiency and less inflammation long term.
👉 Insoluble fiber (think leafy greens, flax, raw veggies) tends to speed up transit time through the colon (large intestines) which helps wiith regular bowel movements and preventing constipation.
The magic of fiber is really about balance.
If digestion happens too fast, especially in the small intestine, you miss out on proper breakdown and absorption…. Aka why a lot of us have deficiencies.
If it’s too slow lower down, things get stagnant and that can lead to bloating, gas, and microbial imbalances.
A healthy gut needs the right mix of both:
✔️ Slower digestion up top = better nutrient absorption
✔️ Consistent movement below = better detox and elimination
Not sure what your gut needs?
I offer stool testing and personalized protocols to help you figure out exactly where your digestion needs support. 💩💛 Follow me for more info!

03/30/2026

One thing I’ve learned as a health coach:

You don’t need another complicated routine. Sometimes you just need to go outside and walk up a mountain.

So I’m hosting a group hike this April and you’re invited.
This is a chance to:
• get outside
• move your body
• meet some awesome people
• take a break from the constant busyness of life

It’ll be a fun, low-pressure morning hike (beginner friendly)

📅 April 26th
⏰ 9:00 AM
📍 Sandy, UT

If you want to come, comment HIKE or send me a message and I’ll send you the details.

03/27/2026

If your energy crashes every afternoon… it’s probably not random.

Most of the time, it comes back to your blood sugar.

And this is where people get tripped up—because they think they’re eating “healthy,” but their body is still on a rollercoaster all day.

It usually looks something like this:
coffee for breakfast…
a light lunch that doesn’t really stick…
something quick and carby in the afternoon just to get through the day…

and then—boom.

3pm hits, your energy tanks, cravings kick in, and suddenly you need *something* to function.

Your body isn’t broken.
It’s just trying to keep up with what you’re giving it.

A few simple shifts can change your entire day:
• eat within an hour of waking—and include protein
• build meals with protein, fat, and carbs (not just one)
• save coffee for after you’ve eaten
• stop skipping meals and expecting steady energy

Nothing complicated… but it works.

Stable blood sugar = stable energy, mood, and hormones.

Save this and follow me so you remember it the next time that afternoon slump hits 🤍

03/24/2026

Adrenal fatigue doesn’t come from doing nothing… it comes from doing *too much for too long*

And if you’re being honest, you probably already know that.

It’s the constant go-go-go energy, the workouts that leave you more drained than energized, the coffee before food, the “I’ll rest later” mindset that somehow turns into *never*.

It adds up. Slowly… and then all at once.

And eventually your body just says nope—we’re done here.

If you’ve been feeling off, it can look like:
• exhausted no matter how much you sleep
• wired but still somehow tired
• crashing every afternoon
• needing sugar, salt, or caffeine just to function

That’s not laziness.
That’s your nervous system asking for support.

Start simple this week—nothing extreme, just consistent:
• eat within an hour of waking
• get outside in the morning light (yes, even if it’s cold)
• add protein to every meal

Because healing your energy isn’t about doing more…
it’s about doing what actually works.

Follow along if you want more no-BS health content that actually makes sense 🤍

03/20/2026

𝗡𝗲𝗲𝗱 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 + 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁?

Spending time outside is one of the simplest ways to support your health… and somehow also one of the things we forget to prioritize. So I’m changing that.

I’m hosting a group hike this April for anyone who wants to get outside, move their body, and connect with other people who care about their health.

No pressure. No crazy pace.
Just fresh air, good conversation, and a chance to step away from the stress of everyday life.

If you’ve been wanting to spend more time outside or meet other health-minded people in the area, this is a great place to start.

📅 April 26th
⏰ 9:00 AM
📍 Sandy, UT

Comment HIKE or send me a message and I’ll send you the details.

03/18/2026

Everyone loves a quick fix… especially when it comes to health.

But if you’ve ever tried a fad diet, you probably know the cycle. You start motivated, follow strict rules, maybe even see results at first. Then your energy drops, cravings hit, and the plan becomes impossible to maintain.

That’s not a lack of discipline. It’s your body protecting you.

Most fad diets promise the same things: rapid weight loss, detoxification, or a metabolic “reset.” But they’re usually built around restriction and extremes that your body can’t sustain long term.

They often look like:
• very low calories
• cutting out entire food groups
• rigid food rules
• “good” vs. “bad” foods

Short term, you might lose weight. But long term, restriction sends stress signals to the body. Metabolism slows, cortisol rises, and hunger hormones shift… which is why so many people end up stuck in the diet cycle.

Real health doesn’t usually come from extremes.

It comes from supporting the systems that regulate your body — things like stable blood sugar, balanced hormones, gut health, proper nutrition, and recovery.

Not flashy. Not a 30-day reset.

But sustainable.

If you’re tired of the cycle of starting over, you’re not alone. Follow along for more conversations about hormone health, metabolism, gut health, and how to support your body in a way that actually lasts. ✨

Address

Cottonwood Heights, UT

Telephone

+16784774605

Website

http://www.rachelclairehhc.com/

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