When it comes to peak performance, nutrition is just as important as training—and no one knows this better than Arina Kuzmina, co-founder of RawQ and the nutritionist behind tennis champion Daniil Medvedev. With a focus on sustained energy and gut health, Arina has dedicated her career to helping athletes (and everyday individuals) fuel their bodies for success.
One of her biggest nutritional priorities? Fibre. Despite its vital role in digestion, heart health, and stable energy levels, most of us aren’t getting enough. Government guidelines recommend 30g of fibre daily, yet the average adult only consumes around 20g. Through her work, Arina is on a mission to change that—without restrictive diets or complicated meal plans.
In this exclusive Q&A, she shares her own wellness rituals, the key to avoiding energy crashes, and simple ways to boost fibre intake for better health and performance.
You work with top athletes like Daniil Medvedev—what are some wellness rituals you swear by in your own daily routine?
Wellness rituals are an essential part of my daily routine, helping me stay balanced, focused, and energised.
My mornings always start with movement—whether it’s a gym session, HIIT, Pilates, or simply a walk. The type of activity doesn’t matter as long as I get my body moving, as I’ve found it’s key for mental clarity and helps manage anxiety. I also begin my day with a glass of lemon water, a simple habit that sets a positive tone. As I practise intermittent fasting, I skip breakfast, which I’ve found boosts my productivity, improves my sleep, and supports better digestion.
To stay focused, I prefer working away from home in the first half of the day to minimise distractions. Spending time outdoors is also a priority, so I always make time for a walk—either after work or in between tasks—to improve circulation and clear my mind.
Social connection is another non-negotiable. I love seeing friends daily, whether it’s working out together, cooking, or sharing a meal. Cooking at home is a big part of my routine, not just because I enjoy it, but because I like knowing exactly what goes into my meals. I love experimenting with new flavours and supporting local farmers by choosing seasonal produce. I aim to eat at home at least once a day and never order takeaway.
When I eat, I make it a point to stay fully present—no TV, emails, or distractions. If I’m with company, I focus on the conversation. As a former health coach, I know mindful eating leads to better digestion and prevents overeating.
Finally, I read every day, even if it’s just a few pages.
These rituals are more than just habits, they’re a way of life. No matter where I am, I carry them with me, ensuring I always feel grounded and at my best.
How do you personally start your day to feel energised and focused?
To start my day feeling energised and focused, I follow a few key wellness habits. Movement is always my first priority—whether it’s a workout, a Pilates class, or simply a walk. The type of exercise doesn’t matter as long as I stay active, as I’ve found it clears my mind and helps with anxiety.
To stay energised and focused, I make sure to keep my blood sugar levels stable. When blood sugar drops too low, it leaves you feeling tired and sluggish, and when it spikes and crashes, it makes you drowsy—neither of which are ideal for concentration. To avoid this, I eat balanced meals with plenty of protein, vegetables, and healthy fats. If I’m having carbs, like pasta, I always start with a salad to help slow down sugar absorption. And when I need a mid-afternoon boost, usually around 4pm, I go for a RawQ Bar—it keeps me focused without the sugar crash.
Many of us juggle busy schedules—what are some simple yet effective wellness habits you recommend for staying balanced?
Staying balanced with a busy schedule comes down to simple, consistent habits:
- Plan ahead – Set aside time for meal prepping or making healthier choices, so you’re not relying on unhealthy snacks when you’re rushed.
- Set boundaries – Whether it’s work or social commitments, learn to say no when needed to protect your time and energy.
- Integrate movement – It doesn’t have to be a structured workout. Take the stairs, walk during calls, or stretch between tasks to keep energy levels up.
- Breathe & reset – Use brief moments throughout the day for deep breathing or a mini-meditation to reduce stress.
- Simplify self-care – Small acts like lighting a candle, journaling, or enjoying a cup of tea can recharge you mentally without taking up much time.
- Prioritise what matters – Balance isn’t about doing everything; it’s about focusing on what’s truly important to avoid overwhelm.
- Support steady energy – Keep blood sugar levels stable with balanced meals that include protein, vegetables, and healthy fats. If having carbs, start with a salad to slow sugar absorption and maintain focus.
These habits don’t require extra hours in the day, but they can help keep you grounded and balanced, even when life gets hectic.
Fibre plays a huge role in our health, yet many of us fall short. Why is it so essential and how do you ensure you’re getting enough?
Fibre is absolutely essential for overall health, yet so many people don’t get enough in their daily diet. It plays a crucial role in digestion, gut health, and even energy levels. A fibre-rich diet supports a healthy microbiome, stabilises blood sugar, and keeps you feeling fuller for longer, which is key for sustained energy and focus.
At RawQ, we’re passionate about making it easier to get enough fibre without compromising on taste or convenience. Buckwheat, our star ingredient, is naturally high in fibre and packed with nutrients, making it a powerhouse for gut health and digestion. Personally, I make sure to include fibre-rich whole foods in every meal—lots of vegetables, nuts, seeds, and of course, RawQ bars, which provide a delicious and functional way to fuel my body.
The key is consistency. By making fibre a priority in your daily routine, you’ll not only feel the difference in your digestion but also in your overall well-being, energy levels, and long-term health.
What are your go-to simple swaps or meal hacks for increasing fibre intake without overhauling your diet?
Increasing fibre doesn’t have to mean a complete diet overhaul—small, simple swaps can make a big impact. Here are some of my go-to hacks for boosting fibre effortlessly:
- Switch to whole grains – Opt for wholegrain versions of bread, pasta, and rice instead of refined options. Buckwheat is a fantastic choice—it’s naturally high in fibre, gluten-free, and packed with nutrients.
- Snack smart – Instead of reaching for ultra-processed snacks, choose whole food options like nuts, seeds, or RawQ bars, which are loaded with fibre from buckwheat and other whole ingredients.
- Eat more vegetables – A simple rule: always add an extra handful of greens to your meals. Whether it’s spinach in a smoothie, roasted veg in a salad, or extra toppings on a sandwich, every little bit helps.
- Legumes are your friend – Beans, lentils, and chickpeas are fibre powerhouses. Add them to soups, salads, or swap them in for meat in meals like tacos or curries.
Making these small, sustainable changes means you’ll naturally increase your fibre intake without feeling restricted—just more energised and nourished.
You developed RawQ bars specifically for sustained energy—what should people look for in a snack to avoid energy crashes?
The key to sustained energy is balancing macronutrients and choosing whole, nutrient-dense ingredients. When picking a snack, don’t just trust the front of the packaging—it’s often misleading, check the ingredients list as items are listed in order of quantity. Here’s what to look for:
- Fibre-rich carbohydrates – Avoid ultra-processed snacks with refined sugars, which cause blood sugar spikes and crashes. Instead, choose fibre-rich carbs like buckwheat or oats to provide steady, long-lasting energy.
- Healthy fats – Snacks with good fats, such as nuts, seeds, and coconut, help slow digestion and provide sustained fuel rather than a quick energy dip.
- Quality protein – Protein helps stabilise blood sugar and keeps you feeling satisfied for longer. Look for plant-based protein sources like nuts, seeds, and legumes rather than artificial additives.
- No refined sugar – Hidden sugars in many snacks lead to rapid energy spikes followed by crashes. Instead, opt for natural sweeteners like dates, which provide fibre and nutrients alongside sweetness.
At RawQ, we designed our bars to be the ultimate functional snack—powered by buckwheat for slow-releasing energy, combined with healthy fats and plant-based protein to keep you fuelled throughout the day. The goal is to nourish your body while maintaining stable energy levels, so you stay focused and energised without the mid-afternoon slump.
Gut health is a hot topic. How does fibre contribute to better digestion and do you have any other gut-friendly nutrition tips?
Fibre is essential for gut health, acting as fuel for beneficial bacteria and supporting digestion. Soluble fibre (found in oats, buckwheat, and legumes) helps regulate blood sugar and feeds good bacteria, while insoluble fibre (in nuts, seeds, and whole grains) promotes regularity.
Beyond fibre, it’s important to listen to your body. Everyone’s gut reacts differently to certain foods, so paying attention to how you feel after eating can help identify what works best for you. Even if a food is generally considered healthy, it may not suit your gut. Keeping a food journal—tracking what you eat and how you feel—can help spot patterns and improve digestion.
For a healthier gut:
- Prioritise fibre – Support digestion and balanced blood sugar with a mix of soluble and insoluble fibre.
- Eat fermented foods – Kimchi, kefir, and other probiotic-rich foods promote a diverse gut microbiome.
- Stay hydrated – Water helps fibre do its job effectively.
- Include prebiotics – Foods like onions, garlic, and bananas nourish good bacteria.
- Limit ultra-processed foods – These can disrupt gut balance and negatively impact digestion.
- Listen to your body – Pay attention to how foods affect you, and don’t hesitate to adjust your diet accordingly.
Nutrition and movement go hand in hand. How do you personally approach exercise and staying active?
For me, movement is non-negotiable—it’s just as important as nutrition for feeling my best. I don’t stick to a rigid routine but instead focus on staying active in ways that feel good for my body. Some days that means strength training or Pilates, while other times, it’s simply going for a long walk to clear my mind.
I believe in consistency over intensity—moving daily, even in small ways, keeps my energy levels high and my body strong. Variety is also essential, as doing the same exercises repeatedly can lead to diminishing returns. Mixing up activities ensures my body stays challenged.
It’s also important to find activities I truly enjoy, as enjoyment is key to making movement a lasting habit. Motivation and discipline alone aren’t enough—enjoying what I do is what keeps me consistent.
Overall, balance is key—whether it’s in exercise or nutrition, I listen to my body, prioritise recovery, and ensure that movement complements my lifestyle rather than feeling like a chore.
For those balancing work, fitness and life, what’s your advice for maintaining steady energy throughout the day?
Balancing work, fitness, and life can be challenging, but it’s all about managing your energy. It’s not just what boosts your energy, but also what drains it. Minimising energy-draining factors, whether they’re activities or people, is key. My top tips:
- Prioritise what matters – Focus on what’s really important to avoid feeling overwhelmed and better manage your energy.
- Keep your blood sugar stable – Low blood sugar makes it hard to focus and leaves you feeling weak.
- Prioritise nutrient-dense foods – Opt for whole foods with fibre, healthy fats, and protein to avoid energy crashes. Buckwheat, nuts, and seeds are great options.
- Stay hydrated – Dehydration leads to fatigue, so drink plenty of water throughout the day.
- Move regularly – Short walks, stretching, or a quick workout boost circulation and mental clarity.
- Manage stress – High stress drains energy. Simple habits like deep breathing, getting outdoors, or taking short breaks help maintain focus.
- Optimise sleep – Quality sleep is key for sustained energy. A regular routine, limiting screen time before bed, and a fibre-rich diet can all improve rest.
It’s all about balance—fueling your body well, moving daily, and listening to what you need to stay energised.
Is there a common nutrition mistake you see people making when it comes to fuelling their bodies?
A common nutrition mistake is focusing only on what you’re eating and not how or why you’re eating. It’s essential to be mindful of your food choices and eat only when you’re genuinely hungry—not because of emotions, stress, or habit. Eating mindlessly while distracted by things like TV, social media, or emails can lead to overeating and consuming more than your body needs, which isn’t beneficial.
Another mistake is relying on quick-fix, ultra-processed foods for energy. Many people reach for snacks high in refined sugars and empty calories, which cause blood sugar spikes followed by crashes, leaving them feeling drained and unfocused.
Additionally, not getting enough fibre is a significant issue. Fibre plays a crucial role in digestion, blood sugar balance, and sustained energy, yet many diets fall short. Simple swaps like choosing whole grains over refined ones and adding fibre-rich foods like buckwheat, nuts, and seeds can make a big difference.
Neglecting healthy fats and protein is another mistake. A well-balanced snack should contain a mix of fibre, protein, and healthy fats to provide steady fuel. It’s all about balance—life and nutrition work best when you avoid extremes. Trying to overhaul your diet all at once isn’t realistic. Instead, take a step-by-step approach and build lasting habits over time.
Lastly, remember that it’s okay to indulge occasionally. It’s unrealistic to say you’ll never have something sweet again, and moderation is key to finding a balanced, sustainable approach to eating. That’s exactly why we created RawQ bars—to offer a nutrient-dense, convenient option that sustains energy without the crash.
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