RHIANNON LAMBERT BSc MSc RNutr

Who Am I? I have been reflecting a lot after my loss on how we identify with ourselves and show up for others and I’ve come to realise that none of us are ever just one thing 🌸 I’m a mother, a daughter, a sister, a wife and a friend. A podcast host, an author, a singer, a nutritionist, a clinic owner, a business owner, and probably a few more things in between. Each role brings something different, but together they make up the person I am today. 💫 For so long, we’ve been encouraged to simplify ourselves and to pick a title, a job, a version of who we are that feels easy for others to understand. But life doesn’t really work that way. We can care deeply about our work and our families, about the people we love and the projects that drive us, and still be learning who we are along the way.🤍 We’re allowed to be evolving, layered and sometimes even contradictory, and that’s the beauty of it. 🌼 Have you ever been told to fit one narrative!? So wherever you are today, remind yourself that you don’t have to fit into one description or one version of success. You can be all of it. You already are all of it. And each layer tells part of your story. ✨ And if, like me, you’re on a journey to better understand how what we eat connects to how we feel, my new book The Fibre Formula explores exactly that, from gut health to long-term wellbeing. 💛 Comment “FIBRE” below and I’ll send you the link to preorder your copy 📖

MY EASY BERRY BARS 🫐✨ Comment BERRY to get this recipe sent straight to your inbox 💌 These berry bars are one of my most-loved recipes. 🤩 Naturally sweet and perfect for busy weeks when you want something nourishing already prepped in the fridge 🙌 Made with blueberries, banana, oats and peanut butter, they’re packed with fibre to support gut health, alongside antioxidants from the berries and healthy fats from the peanut butter. ☀️ Also… a very exciting launch is happening on Monday 👀✨ I can’t wait to show you what we’ve been working on and I’m so excited to see you all there! #BerryBars #HealthySnacks #MealPrepIdeas #EasyRecipes

May 🌺 a really lovely week all around. Even both little ones up in the night couldn’t dampen my mood 🙏 Popped in to @clivedenhouse to see my books available on the spa and with @mrstessakelly for a morning off we have had in the diary for months! Wellness Scoop 🎙️ We are number 2! @ella.mills__ and I adore our community so much and couldn’t be more thankful that you tune in each week! Birthday 🎈 best birthday I’ve had in years, I always have zero expectations as I’m sandwiched between the children but honestly the thought meant so much! Time with my little T who got a medal 🥇 and my big Z who went on a big boy school trip! Keeping active where I can and fuelling my mental health Cake, cake and yes I enjoyed more cake 🎂

GLP 1s: SEPARATING FACT FROM FICTION 👀 Comment “EVIDENCE” 📚 to get the link to our latest blog uncovering the truth about GLP 1s, satiety, and fibre 🌾 As GLP 1s become more popular, so does the marketing 🚨 and misinformation surrounding them. 💊 What are GLP 1s? GLP 1 medications are drugs that act as GLP 1 agonists, mimicking the hormone glucagon like peptide 1. This hormone plays a role in: ✨ Appetite regulation ✨ Satiety and fullness ✨ Blood sugar control 🥤 Can you “boost” GLP 1 naturally? Claims that you can “make your own Ozempic” at home are not evidence based ❌ While nutrient dense diets rich in fibre 🌾 and protein 🍳 can support fullness and appetite regulation, no food or supplement can replicate the effects of GLP 1 medications. Why? 🤔 GLP 1 medications stay active in the body for much longer, around 7 days, compared to the naturally produced hormone from our diets which last up to 2 minutes ⏰ Quick fixes are never the answer, sustainable weight loss comes from consistent, realistic habits 🥗

ITS MY BIRTHDAY! 🎉🤍 and every year for the past decade I give back each year as a huge thank you for being here 🫶 🎉Comment “PLUS” for the sign up link, and chance to win a membership! 🎉 For the cost of a matcha or latte a month ☕️🍵 I’m bringing the clinic exclusively to you! Why I’m launching Rhitrition Plus? ✨ From over a decade of @rhitritionclinic , I’ve seen how good nutrition support can be truly life changing. But in an era of confusing health advice, misinformation, and a cost of living crisis leaving 1:1 care out of reach for many, I wanted to make a change! Everyone deserves simple, accessible, evidence based nutrition support 🤍 What You Can Expect from Rhitrition Plus ✨ 🤍 Evidence based nutrition: no fads, no fluff, just science 🤍 Nutrition journeys from the clinic 🤍 Community Q&As 🤍 Rhitrition Live Sessions with myself, my team, and leading experts 🤍 Myth busting so you know what’s worth your time and money 🤍 Recipes: simple meals you’ll actually use, with all the work done for you 🍽️ 🤍 Student Forum for aspiring nutritionists and health professionals 🤍 Bonus discounts from brands I love and recommend ✨ BUT The most exciting and powerful part of Rhitrition Plus is our NUTRITION JOURNEYS ✨ @rhitritionclinic led nutrition and health sessions every week, just like you’d get in a 1:1 session. You asked, we listened… we’re starting with a Menopause Journey because we know women’s health is still such a neglected area 🤍 We will create what you need, from nutrition for runners, gut health, to relationships with food, these journeys are designed to help you feel empowered every step of the way. All of this, for just £5 a month! ☕️ This is something truly special and something that’s never been done before 🤍 Mine and my team’s passion project that we’ve been working tirelessly on behind the scenes. I hope you love it as much as we do 🥹 We can’t wait to build a community with you all, away from the noise ✨ To celebrate the launch, we’re also giving some of you the chance to win a membership! For an extra chance to win: ✨ Share the post to your story & tag us ✨ Tag a friend in the comments ✨ Follow Rhitrition

ALMOND CROISSANT BIRTHDAY CAKE 🥐🎂 Comment “CAKE” and I’ll send you the recipe! 💌 It’s my birthday soon! And this is the delicious cake I’ve made to celebrate 😋 It’s inspired by one of my favourite baked goods - a classic almond croissant - but with a little extra nourishment baked in 🌰 I’ve added oat flour, flaxseed and almond butter for some extra fibre, while keeping that indulgent, bakery-style layering that makes almond croissants so delicious. ✨ Huge thank you to @GrapeTreeFoods for making it so easy to stock up on high-quality nuts, seeds and pantry staples, it really does make recipes like this so much better 🤍 I can’t wait to see you recreate this one 💛 Ad#fibre #guthealth #birthdaycakeideas #almondcake

HOW TO SPOT A FAKE NUTRITIONIST 👀🥗 (from someone who’s registered) Comment CLARITY to join my new online space 💬✨and gain access to group clinic sessions 📚✔️Because we recognise that one-to-one care isn’t accessible for everyone, but that shouldn’t mean going without expert, trusted care! I’ll also share the link to book a private consultation at @rhitritionclinic , if you are looking for more personalised support🌿 🚩 Titles that sound official… but aren’t In the UK, all registered nutritionists are listed on the official register AFN and held to strict, evidence-based standards. They’ve completed accredited degrees in nutrition (not courses…degrees) 🎓 (There are separate registers for nutritional therapists (BANT) and naturopaths but they would have different titles and can’t say reg nutritionist they should own their title.) Dietitian’s have a protected title and are registered with the BDA. 🚩 Extreme claims “Cut this out completely” ❌ “This is toxic” ❌ Health professionals don’t deal in extremes. They offer balanced, nuanced advice and understand the importance of language ⚖️ 🚩 Fear-based messaging If someone is making you afraid of foods or entire food groups, that’s a red flag 🚨 Nutrition isn’t about fear - it’s about understanding. (Not all processed food is “bad”!) we also have to remember food in today’s world is also a privileged conversation. 🚩 Qualifications matter If someone claims to specialise (e.g. gut health), do they actually have the training and experience to back it up? 🧠 Credentials + clinical experience = credibility. I would only hire someone in @rhitritionclinic who has clinical experience in their area and the full qualifications. 🚩 Quick fixes If it sounds too good to be true… it probably is ⏳ marketing is clever, supplements promise the world, everyone wants to ‘sell’ instead of educating… that’s a nice way to distinguish brands with a good compass - how they advertise too. Comment CLARITY and I’ll send you the the link!✨🫶

SUPER SEEDY CRACKERS 🌱✨ Comment SEEDS to get this recipe sent straight to your inbox 💌 These flaxseed crackers are crunchy, nourishing and such an easy way to add more fibre-rich foods into your week. Made with a blend of seeds, they’re the perfect snack, dipper or lunchbox add-on 💛 Flaxseed is such a great everyday addition because it’s: ✔️ Naturally high in fibre ✔️ A source of omega-3 (ALA), which contributes to the maintenance of normal blood cholesterol levels ✔️ Provides magnesium, which contributes to the maintenance of normal bones and teeth It’s all about small, simple swaps that build more variety and balance into your day, and these crackers are a perfect example. Comment SEEDS for the recipe, and the link to my latest book The Fibre Formula 💌

5 HEALTH TRENDS I’M NOT CONVINCED BY 👀 Comment ‘PLUS’ to join my new online space, where I’ll be sharing more unfiltered health advice…and you can join my clinic group sessions!! After decades in the industry and years of working with clients, I’ve seen a lot of trends and fads come and go… these are some I’m currently not falling for: 💊 Multivitamins: For most people, a healthy, balanced diet should provide what you need. Adding a multivitamin does not offer clear benefits, and over supplementing is easier than you might think, especially when combining multivitamins with individual supplements. 🥤 Electrolytes: These minerals like potassium and sodium work in balance, so too much of one can cause issues. Unless you are exercising intensely or going through labour, they are really not necessary! 🚶‍♀️ Step counts: I’ve seen the impact of obsessing over hitting that ‘magic number’… but the evidence is not there! Walking more is great for health, but “good enough” is great too. 🍬 Artificial sweeteners: The evidence is mixed even though they are everywhere. Current guidance also suggests they should not be used to support weight loss or given to children. 🫒 Olive oil shots: Olive oil is great as part of a healthy, balanced diet, but there is no need to drink it! There is such a thing as too much of a good thing.

TRUE STORY 🥹 When I was a little girl my mum would drive past @woolleyghotel and say ‘there’s a nice posh hotel down there’ we could never go. Fast forward a 25 years and now I’m here taking my children 🥹 Wiltshire will always feel like home to me, growing up in melksham, although I left pretty young i still have friends here and it grounded me in a way like none other. My first baby turned 6 and we decided to escape for the weekend 🎈 This place is stunningly beautiful and I am so lucky to be able to return once a year with my family to show them how special it truly is 🐝 🌺 ☀️ Shoutout to the amazing staff who are all super friendly, Jo for posting the children’s nightlight I left in the room, Sasha for the best massage, Sharon and Shelby in the den and Ollie the gardener for teaching my children about the importance of the plants for the bees! 🫶

2-INGREDIENT DATE COOKIES 🍪🫶 Comment COOKIES to get this recipe sent straight to your inbox 💌 This is one of my go-to recipes, a simple, two-ingredient, whole-food treat that’s perfect for busy days when you’re still craving something sweet! Made with just dates and almond flour, it’s a delicious way to add a little extra fibre into your day (and one my kids absolutely love 🤍). It’s also packed with nutrients: Almond flour is a great source of vitamin E 🌻: an antioxidant that helps support your body’s natural defences, plus protein and healthy fats ✨ Dates are one of my favourite natural sources of fibre 🌼, supporting gut and heart health while helping reduce disease risk. And since they’re naturally sweet, there’s no need for anything extra… what’s not to love? ✨ Hope you enjoy this one! Don’t forget to tag me if you recreate it 🫶

HIDDEN VEGGIE COTTAGE CHEESE BREAD 🥕🍞 Comment VEGGIES to get this recipe straight to your inbox 💌 This one is a staple in my kitchen, a simple, whole food recipe that’s perfect for lunches, snacks,or batch prep (it freezes so well too!). Made with carrot, courgette, oats, cottage cheese, flaxseeds and mixed seeds, it’s a delicious way to add extra veggies into your day (and one my kids absolutely love 🤍). It’s also full of nutrients:�✨ Carrots for beta-carotene, which the body converts into vitamin A to support vision and immune health�✨ Oats for beta-glucans, a type of fibre linked to heart health and cholesterol support�✨ Seeds for healthy fats, fibre and important minerals like magnesium and zinc Hope you enjoy this one! Don’t forget to tag me if you recreate it xx #fibre #guthealth #healthyrecipes #hiddenveggies