Kerri Rachelle - Education & Clinical Training

01/14/2026

Well… this aged beautifully. 😌

On November 11, I publicly recommended a protein intake of 1.2–1.6 g/kg for most active adults — emphasizing that protein needs are contextual, individualized, and rooted in physiology, not trends.

Fast forward to the release of the 2025–2030 Dietary Guidelines for Americans, and that exact recommendation appears verbatim in the federal guidelines.

Not more.
Not less.
THAT range.

And that’s just one example of something much bigger happening.

For twenty years, my approach to nutrition has been centered on a simple, consistent principle: prioritize real, nutrient-dense food and minimize highly processed products. I've always told my clients/patients EAT REAL FOOD.

What we’re seeing now is the most significant reset of federal nutrition policy in over 50 years — a clear shift away from calorie-first, low-fat, grain-centric dogma and toward food quality, metabolic health, and biological reality.

For the first time, the Dietary Guidelines explicitly acknowledge concepts that were previously dismissed or minimized:

• Gut health and the microbiome as central to overall health
• The role of fermented foods like kefir, sauerkraut, kimchi, and miso
• Nutrient density over calorie counting
• The reality that ultra-processed foods can disrupt gut bacteria and metabolic function

They also include direct language acknowledging nutrient deficiencies associated with vegetarian and vegan diets (if you know me at all, you know how strongly I advocate AGAINST these diets), including shortfalls in vitamins A, D, E, B6, B12, riboflavin, niacin, choline, calcium, iron, magnesium, phosphorus, potassium, zinc — and protein.

That acknowledgment alone represents a major departure from prior guidance.

(By the way, their new website https://realfood.gov/ is actually excellent and worth exploring.)

What fundamentally changed is that the food model itself has shifted.

Protein, dairy, and healthy fats now sit alongside vegetables and fruits, with whole grains no longer positioned as the foundation of the diet.

Other notable updates include:

• Full-fat dairy preferred over low-fat
• Protein recommendations increased to 1.2–1.6 g/kg
• Explicit guidance to limit packaged, prepared, and ready-to-eat foods high in sugar, sodium, and additives
• Traditional fats like butter and beef tallow recognized as acceptable cooking fats

If you trained under older nutrition frameworks, you know how significant this change actually is.

The pushback we’re seeing — particularly from within the dietetics profession — isn’t really about this document.

It’s about a growing divide between outdated paradigms and modern, physiology-based nutrition science.

This update didn’t just challenge “more protein is always better.”
It also challenged decades of low-protein, low-fat, calorie-first thinking that hasn’t delivered better health outcomes.

That discomfort isn’t a flaw of the guidelines — it’s a signal that the field is evolving.

Much of the resistance to these changes isn’t about evidence — it’s about allegiance to outdated training models that no longer reflect modern physiology.

These guidelines aren’t perfect. The continued 10% saturated fat cap is outdated and internally inconsistent with the rest of the model.

But this is still a massive step in the right direction.

If you’ve been focusing on real food, metabolic context, gut health, adequate protein, and individualized care — this isn’t new information. It’s confirmation.

And if you’ve felt confused because official advice never aligned with how bodies actually respond in real life?

Now you know why.

Real food didn’t suddenly become evidence-based.
The evidence finally caught up.

💜

The Dietary Guidelines for Americans reset U.S. nutrition policy by restoring science, common sense, and real food as the foundation of national health.

12/26/2025

It’s LIVE. 💜⚡️

One year ago today, I opened the doors to REV0lution — a cycle studio built on intention, intelligent programming, and community.

In just 12 months:
• We were nominated Top 3 Best of C’ville within 5 months
• We were voted Favorite Coach in the Reader’s Choice Awards after just 8 months
• We proved that moving with purpose actually works

And we’re not slowing down.

Today, on our one-year anniversary, REV goes hybrid.

This town is small — and the vision has always been bigger than four walls.
I wanted to reach more people, support our nutrition clients at REV0lution Health with intentional cardio and strength programming, and bring everything we do under one roof.

So today, the REV App officially launches.

This isn’t random workouts.
This isn’t “figure it out yourself.”
This is coached, intentional, intelligently programmed training — the same way we do it in the studio — now accessible anywhere.

Inside the app:
• Weekly REVrides (RPM, Elevation, Velocity)
• Strength programming you don’t have to think about
• Coaching cues based on effort, sensation, and intention
• Meal Plans, Nutrition education, Lifestyle Tips and MORE.
• The ability to book functional medicine practitioners and sports dietitians directly in the app

Movement. Strength. Nutrition. Support.
All connected. All aligned.

This app was built for people who want to move with purpose, train smart, and feel good in their bodies — without the noise.

🎉 Launch day is here.
📲 Get the app. https://rev0.mvt.so/
🔥 Move differently.

Drop a 💜 if you’re riding with us in the studio today for our 1-year celebration!

11/26/2025

You’ve tried protocols.
You’ve tried supplements.
You’ve tried TikTok hacks, elimination diets, and multiple practitioners.

And somehow you STILL feel bloated, tired, inflamed, anxious, or “off.”

The problem isn’t you.
The problem is that everything you’ve tried is treating symptoms, not the root mechanism behind your gut, hormones, thyroid, stress, and metabolism.

At REV0lution Health, our Functional Medicine Registered Dietitians actually…
✔ look at your gut, hormones, thyroid, metabolism, stress + sleep together
✔ personalize your plan in manageable steps
✔ help you understand exactly what your body needs
✔ stay with you through real follow-up

The best part?
👉 Most visits are covered by insurance.

If you want someone to finally listen, connect the dots, and walk you step-by-step through a plan that WORKS…
click below to check your insurance and book your first visit.
https://pp.berrystreet.co/?practice=revh

11/16/2025

BIG NEWS: We’re Evolving. Everything Is Moving Under REV0lution. 🔥

Over the past few years, I’ve built a lot — my personal brand, my nutrition practice, REV0lution Cycle & Fitness studio, podcast, programs, fellowship, and THE app… and it’s finally time to bring it all together.

Because the truth is:
it was never meant to be separate.
It was always one movement. One mission. One REV0lution.

So we’re transitioning everything under one unified umbrella: REV0lution.

✔️ Kerri Rachelle, LLC → REV0lution
✔️ REV0lution Studio → REV0lution
✔️ REV0lution Health → REV0lution
✔️ Rooted Certification → REV0lution Academy
✔️ New REV0lution App → launching soon inside this ecosystem

One brand.
One community.
One place where movement, nutrition, mindset, and functional health all live together.

This shift brings clarity, strength, and alignment — for you, for the team, and for everything we’re building next.

More updates coming soon… but for now:
Welcome to the era of one unified REV0lution.
Let’s keep moving. 💜⚡️

11/11/2025

Hi...
Unpopular Opinion (but the right one). More Protein Isn’t Always Better.

Alright ya'll, let’s talk about this protein hype that’s taken over every feed and supplement aisle.

Everywhere you look it’s protein bars, protein chips, protein water, protein coffee — like the world discovered a new superfood overnight. But here’s the thing: too much of any macronutrient becomes a stressor, not a solution.

Protein doesn’t automatically equal muscle.
Protein equals POTENTIAL — energy and building blocks.
What you choose to do after you fuel (how you train, recover, rest, and move) is what drives your results — or your lack of them.

Where Things Go Really Wrong

Let me give you two real examples...

Example 1:
A friend of mine — she’s just under 5 feet tall — posted on Facebook asking for help after finding out she had high cholesterol. Within minutes, a personal trainer we both went to high school with commented that she needed to focus on protein and "get at least 130 grams a day.”

First of all… no.
It’s inappropriate to give anyone nutrition advice on Facebook without knowing their history.
Secondly, it’s bad science when you don’t even know someone’s height, weight, body composition, age or labs.
And third — it’s unethical.

This friend, based on her height, should ideally weigh around 100–110 pounds (about 45–50 kg).
If she followed that 130 g suggestion, she’d be consuming nearly 2.8–3 g/kg of protein — a level excessive for even a pro athlete. Fact: elite competitors rarely exceed 2.2 g/kg for short periods. That kind of intake is simply too high for the average person and, over time, can stress the kidneys and throw off nutrient balance.

Example 2:
I had a patient in perimenopause whose doctor told her to consume 150 grams of protein per day.
She’s 5’1" (61"). Again — terrible advice.

Here’s a little-known truth: the majority of physicians receive very little nutrition education.
Only about 25% of accredited U.S. medical schools require even one dedicated nutrition course.

So please, don’t take nutrition advice from your doctor unless they’ve done additional, specialized training in this area.

Before she came to me as a client, that 150 g recommendation pushed her into Stage 2 kidney disease, with a high BUN and creatinine and a low eGFR.
It wasn’t the protein alone — it was the chronic overload without the proper metabolic foundation, hydration, or individualized guidance.

This is exactly why nutrition needs to be personalized — and why the advice of an influencer, a well-meaning trainer, or even a physician without nutrition training can do more harm than good.

📊 How to Find Your Real Range

Protein needs aren’t one-size-fits-all. They depend on your body composition, height, weight, age, labs, and how you move — not a macro chart pulled from your favorite influencer’s page.

For most active adults training 4–6 days a week (around 45 minutes or more per session), a realistic, research-backed range is:
👉 1.2–1.6 g of protein per kilogram of body weight per day.

So let’s say you have normal labs, no health concerns, a normal BMI, workout and move daily, and weigh 150 lbs (68 kg) — you’re looking at roughly 80–110 grams of protein per day.
Not 130. Not 150.

The upper limit in this case — 2–2.3 g/kg (136–156 g) — is for elite athletes training multiple hours daily, and even then it should be maintained for only 2–3 weeks. For everyone else, going that high adds unnecessary metabolic stress, increases nitrogen waste, and doesn’t improve results. Once your body’s synthesis needs are met, the rest goes into irreversible oxidization.

What Science Says About Absorption

Here’s where people get confused: your body can technically absorb all the protein you eat, but it can only use so much at one time for muscle repair and growth.

Research (Moore et al., 2009; Areta et al., 2013; Witard et al., 2014) shows that muscle protein synthesis tops out around 20–25 g per meal.
Beyond that, your body doesn’t build more muscle — it just converts the excess to energy or stores it as fat.

That’s where protein pacing comes in — eating about 20–25 grams every 3–4 hours to support steady repair and recovery without overwhelming your system.

🧠 The Real Takeaway

More isn’t better — better balance is better.
Protein is essential, but so are carbohydrates (for fiber, vitamins, and energy) and healthy fats (for hormones, brain function, and cell health). They all work together in harmony.

Keep your intake in the healthy, sustainable range (1.2–1.6 g/kg) and make sure your plan fits your body — not someone else’s poor macro math.

And please — if your nutrition advice comes from someone who hasn’t spent at least half a decade studying the body and thousands of hours reviewing research, take it with a grain of salt (and maybe a side of skepticism).

Our team of Sports Nutritionists and Functional Medicine RDs can calculate your personalized macros, optimize your metabolism, and help you fuel for real results — it's usually free with insurance.

Book here: https://pp.berrystreet.co/?practice=revh

Because wellness should be rooted in science, not guesswork. 💜

10/14/2025

FACT:You can’t supplement your way out of a cracked foundation.

Here’s the truth 👇

My Functional Medicine RD team and I see it all the time at REV0lution Health. People show up with a handful of supplements they’re taking for all the right reasons — hormones, gut, detox, immunity, energy — but the strategy behind them is often missing.

Supplements are not meant to be random add-ons. They’re tools. And like any good tool, they work best when used at the right time, for the right reasons, and in the right context.

When supplements work best:
✅ When your baseline diet is made up of real, nutrient-dense food — not ultra-processed junk.
✅ When your sleep is consistent and restorative.
✅ When stress is being addressed, not ignored.
✅ When they’re layered on after foundational habits are in place — not used to compensate for their absence.

Why we use supplements strategically:
To amplify and fine-tune physiological processes, not override them.
To target specific deficiencies, pathways, or root imbalances revealed through good assessment.
To complement lifestyle interventions — not replace them.

How to use them well:
Test, don’t guess. Functional lab work and clinical patterns should guide what you use.
Use the minimum effective dose for the appropriate duration — not a forever grab-bag of pills.
Think synergy, not stacking. Formulas should work together, not compete.
And always support detox pathways when adding in more metabolic “work.”

If your foundation is unstable — ultra-processed meals, poor sleep, chronic stress — no adaptogen, probiotic, or liver blend will get you where you want to go. In fact, stacking supplements on top of dysfunction can actually tax your systems further, not help them.

👉 Build the foundation. Then amplify with precision.

📅 Book with one of our Functional Medicine RDs — trained not just in nutrition, but in uncovering the root causes of dis-ease and using supplementation strategically to support real change.
Let’s make your supplement strategy make sense. 🔗 https://pp.berrystreet.co/?practice=revh

10/13/2025

Why I Built REVolution Health the Way I Did ✨

Most people know me as a nutrition and functional medicine practitioner… but my roots go deeper than protocols and supplements. Long before I opened my practice, I spent decades studying how the body works — not just what to do, but why it matters.

When I first entered the world of functional medicine, I noticed something missing. On one side, there was a growing demand from patients searching for real, root-cause care that didn’t come with concierge price tags. On the other, there were brilliant Registered Dietitians who had the science, compassion, and clinical skill — but very few places to actually practice functional medicine in a structured setting that recognized the benefits of both conventional and unconventional.

So I built REV0lution Health as the bridge.

I wanted to create a practice where:
🌿 Patients could access functional medicine through their insurance, work with highly trained practitioners, and receive care that actually integrates nutrition, lab testing, lifestyle, and conventional medicine.
📚 Dietitians could step into functional medicine with mentorship, clear frameworks, and the freedom to practice at the top of their license — without reinventing the wheel or burning out.

This model isn’t random. It’s built with intention — the same way I program rides at my cycle studio, REV0lution Cycle & Fitness. Every layer has a purpose: for REV0lution cycle is matching energy systems to the training intention; for REV0lution Health, it's about evidence-based protocols, functional lab interpretation, personalized nutrition, nervous system regulation, and patient empowerment. Together, these systems build resilience, create meaningful clinical outcomes, and make functional medicine accessible.

👉 And that’s why the results speak for themselves:
✨ Patients who finally get answers to lifelong symptoms
✨ Clinicians who grow into confident, root-cause practitioners
✨ A community that thrives on collaboration, not quick fixes

And exciting news… 🎉
REV0lution Health is combining with REV0lution Cycle soon — all in one app — to give you the best of everything: powerful cycling and strength classes, functional nutrition and medicine resources, and seamless access to Registered Dietitians… all in one place. 🚀🌿

10/12/2025

🚫 Fasting in the middle of the day isn’t a strategy — it’s stress in disguise.
Let’s clear this up 👇

Skipping your lunch because you got slammed at work, forgot to eat, or are “just not hungry” after chugging coffee isn’t some advanced metabolic hack. It’s chaos disguised as discipline.

Strategic fasting — when done intentionally — is usually at the beginning or end of the day. It’s structured, supported, and purposeful.

Here’s what true fasting can do when applied correctly:
🌿 Improve insulin sensitivity
🧠 Enhance mental clarity
🔥 Support cellular cleanup and autophagy
💪 Regulate inflammation
🧬 Promote longevity pathways
⚡ Support metabolic flexibility

But here’s the key — these benefits happen when fasting is layered on top of a SOLID foundation...meaning meals made up of food grown in the ground (not a ton of packaged processed foods), consistent sleep, daily movement, and stress regulation.

Mid-day fasting throws your blood sugar, cortisol rhythm, and circadian signaling completely out of sync. You end up tanking energy, spiking stress hormones, and burdening your liver — all while thinking you’re “being good.”

👉 Feed your body rhythmically throughout the day. Build metabolic stability first. Then — if fasting makes sense for you — do it intentionally at the beginning or end of the day, with the right support.

I literally wrote the book on this — FASTing Metabolic 360, my deep dive into how to use fasting strategically to enhance metabolic health, not wreck it. 📘✨ https://www.amazon.com/dp/B0DNG5RR89?ref_=pe_93986420_774957520

Are you fasting strategically… or just skipping lunch?

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09/29/2025

One of the most important things I do as a practitioner is listen.

Listening is not passive—it’s an act of presence, patience, and respect. When I truly listen, I invite someone into their own care. I give them space to tell their story in full, without interruption, without assumptions, without rushing in with advice before I’ve heard what matters most.

The saying first, do no harm begins here. Because harm isn’t only caused by the wrong supplement or the wrong protocol—it can also come from not being heard, from being rushed, from feeling unseen.

When we listen intently, something powerful happens. Clients begin to connect their own dots. They discover insights they hadn’t voiced out loud before. They start to feel ownership of their healing, not as passive recipients of care, but as active participants.

That’s what sets functional medicine apart at its best. We are not just nutritionists. We are listeners, counselors, and healers. We spend much of our time in school studying the deep art of counseling so that we can sit with patients and truly hear them. With the time we have with patients, we blend science with compassion. And that is where transformation begins.

09/24/2025

❤️‍🔥 The science is clear: Metabolic syndrome isn’t just about high blood sugar or cholesterol.
It’s a cluster of root causes—hormone imbalances, chronic inflammation, gut dysbiosis, and lifestyle stressors—that all connect beneath the surface.

At Revolution Health, we approach cardiometabolic health with a systems lens:
👉 Healing the gut barrier and microbiome
👉 Calming inflammation
👉 Supporting hormones and stress physiology
👉 Using advanced labs to guide truly personalized care

And through Rooted, our functional medicine training program, dietitians learn to recognize these interconnected patterns—so more patients everywhere can get the whole-picture care they deserve.

🌎 Functional medicine, reimagined: accessible, insurance-covered, and rooted in science.