REGISTERED DIETITIAN . SPORTS NUTRITION

Train hard.
Fuel smarter.
Feel like you.

Evidence-based nutrition coaching for active women who are doing everything right - and still feeling exhausted, bloated or out of sync.

START HERE

LEARN ABOUT ME

Your body is trying to tell you something.

You push through the fatigue. You put up with the bloating. You tell yourself an irregular cycle is just the price of training hard.

But these aren't signs of weakness or bad luck. They're signals. And they usually point to the same thing: your body isn't getting enough energy to keep up with everything you're asking of it.

This is sometimes called Low Energy Availability — and it's far more common in active women than most people realise. You don't have to be undereating in an obvious way. You just have to be eating less than your training and daily life actually demands.

The good news? This is fixable. And the fix isn't restriction — it's the opposite.

Hi, I'm Megan

a HCPC registered dietitian and sports dietitian who supports active women stay healthy through every chapter — fuelling well in your training years, protecting your hormones and fertility, feeling like yourself in early motherhood, and navigating perimenopause without losing your identity as someone who moves and performs. I understand how a history of disordered eating can resurface at life transitions.You don't have to choose between performance and health.

6+
YEARS PRACTICE

Balance Nutrition meets you where you are

Whether you've found me through a search for period recovery, low energy availability, RED-S or you've just been quietly struggling and couldn't name why - you're in the right place.

I work with active women at every stage:

In your training years Persistent fatigue, gut symptoms, irregular or missing periods, performance that's plateaued despite doing everything right. If you've been reading about hypothalamic amenorrhoea, Low Energy Availability, or RED-S and wondering if that's you — this is where we start.

Planning for a family Navigating fertility with an active lifestyle, understanding what your body needs before and during pregnancy, and making sure old patterns around food and exercise don't get in the way.

In early motherhood Returning to training, rebuilding energy, and finding a way of eating that works around a life that looks completely different now.

Through perimenopause Managing body changes, protecting bone density, keeping training sustainable, and not letting a history of disordered eating resurface when your body starts shifting again.

This is a programme that doesn't; just focus on what to eat but how to improve your relationship with food and movement so that you can build better habits to last a lifetime.

Here's what clients have to say...

"I was really struggling with gut issues and had cut a lot of foods out, it was beginning to restrict what I was able to eat around training. Megan helped me understand my symptoms and triggers better and I was able to build my intake back up"

Anne, recreational runner

If this sounds familiar...

You train consistently but feel exhausted all the time
Your gut plays up around training, stress or certain foods
Your periods are irregular, missing or feel "off"
You're eating well but not seeing results
You feel like you're doing everything right and your body is fighting you
You've come across hypothalamic ammenorhoea, LEA or RED-S and wondered if it applies to you
You're moving into a new chapter and your relationship with food feels uncertain

Then Balance Nutrition is exactly what you need to support you in building a better relationship with food and learning how to FUEL your body

If you're ready for...

Consistent energy through training and daily life
A gut that keeps up with your training demands
Hormonal health restored and maintained
Confidence in how and what you eat — no rigid rules
Performance gains without paying in health
A sustainable way of eating that fits your real life — now and in every chapter ahead

APPLY NOW

WORK WITH ME

Choose your starting point

MOST COMPREHENSIVE

Balance Nutrition Coaching Programme

This programme supports active women in their training years, preparing for or navigating fertility, adjusting to early motherhood, or managing the physical shifts of perimenopause. The principles are the same. The strategy is tailored entirely to you..

- Initial 60-minute virtual consultation

- 6 x 30-minute virtual consultation reviews over 12 weeks

- Weekly online form check-ins and progress reviews

- Personalised nutrition strategies, adjusted as you progress

- Support between sessions via messaging

- Access to digital resources and materials

INVESTMENT

£750 / 12 weeks

Covers energy availability, hormone health, gut health, performance nutrition and sustainable habit-building.

APPLY NOW

SINGLE SESSION

Power Hour Consultation

A one-off consultation for personalised advice around training nutrition, gut health or IBS, hormonal concerns, or fuelling through a busy or transitional period.

- Pre-consultation questionnaire

- 60 minute 1:1 virtual consultation

- Written follow-up summary within 3-5 days of your consultation

- Tailored recommendations on your client portal

- 4-week follow-up check-in form

£130

Cost credited if you go on to the coaching programme.

BOOK A SESSION

BUSINESSES, CLUBS AND SCHOOLS

Workshops & Presentations

Engaging, evidence-based nutrition sessions for schools, sports clubs and businesses - covering fuelling for performance, RED-S, menstrual health, and everyday nutrition.

- Tailored to your needs and goals

- Interactive and age-appropriate delivery

ENQUIRE

Balance Nutrition is for you if:

You are over 18 years of age
Train regularly and want to perform at your best
You're struggling with low energy, gut symptoms, or hormonal irregularity
You've been reading about period loss, LEA, or RED-S and want proper, personalised guidance
You're in a life transition and want support that understands both your active identity and what your body needs right now
You have a history of disordered eating and want support that holds that with care, not alarm
You want personalised guidance, not rigid rules or generic meal plans
You care about long-term health, not just short-term results

Balance Nutrition is not for you if:

You are are under 18 years of age
You have an active eating disorder
You aren't open to looking at the full-picture
You want a generic meal plan
You're chasing extreme short-term body changes

Fuel your training. Protect your health. No cutting required.

Book your free discovery call

READY TO START

You've tried figuring it out alone. Let's do this differently.

Book a Power Hour to get started, or apply for a spot in the 12-week coaching programme. Either way, you'll leave knowing more about your body than when you arrived.

VIEW SERVICES

BOOK A FREE DISOVERY CALL

Most people think under-fuelling only affects energy levels and performance.

But when your body consistently doesn’t have enough energy available to support both exercise and basic physiological functions, the consequences can be much wider-reaching.

Low Energy Availability (LEA) can impact:

⚡ Performance and recovery
🍽 Appetite regulation (through changes in leptin and ghrelin)
🦋 Thyroid hormone production and metabolism
😰 Cortisol levels and stress response
🩸 Sex hormones such as oestrogen and testosterone
🦴 Bone health
❤️ Cholesterol and cardiovascular health

For some people, LEA develops unintentionally because they underestimate how much fuel they need. For others, it can occur during attempts to lose weight, change body composition, or alongside disordered eating behaviours.

The important thing to remember is that the solution isn’t always as simple as “eat more”.

Addressing LEA often involves improving energy intake, but it can also mean challenging beliefs around food, exercise, body composition, and health.

If you’re constantly tired, struggling to recover, experiencing changes to your menstrual cycle, feeling excessively hungry, or noticing a decline in performance, it’s worth considering whether you’re fuelling adequately for your needs.

Save this post for later and share it with someone who trains hard and might need the reminder. 🔋

We are in to Week 2 of FUEL . MOVE . LISTEN

This this week is all about MOVE: Finding joy in movement again

BUT how do you stop that feeling of “needing to do it all”? You’re building up your training, maybe that means a session after work and now you’re home a bit later and don’t want to spend ages cooking dinner.

You do not need to earn easy meals.

One of the biggest things I see with active women is this idea that performance nutrition has to be:
✨ perfectly planned
✨ aesthetic
✨ homemade
✨ “clean”

When actually… consistency matters far more than perfection.

A lot of women end up under-fuelling simply because they:
can’t be bothered cooking after training
skip proper meals when busy
rely on snacks instead of actual fuel
think quick food is “bad”

Then wonder why they feel:
exhausted
bloated
constantly hungry
sore for days
flat in training
low energy all the time

Your body does not care whether dinner took 10 minutes or 2 hours.

It cares whether you’re giving it enough energy to support:
training,
recovery,
hormones,
gut health,
and everyday life.

So here’s your reminder that:
✔️ convenience food counts
✔️ easy meals count
✔️ carbs are important
✔️ quick dinners are still performance nutrition

Simple is often sustainable — and sustainable always wins.

Save this for busy training days 🤍

Day 7 of FUEL . MOVE . LISTEN

FUEL: eating enough for the life you’re actually living

Sometimes recovery starts with allowing more flexibility, more adequacy, and more trust around food again.

It’s going for coffee after a run without trying to compensate for it later.

It’s ordering the croissant without negotiating with yourself first.

It’s no longer seeing food as something that has to be earned.

A lot of active women are unknowingly stuck in low energy availability — not because they aren’t eating, but because they aren’t eating enough for their training, recovery, stress levels, hormones, digestion, and day-to-day life.

And often, one of the first things under-fuelling changes is your relationship with food.

Recovery isn’t just about performance.

It’s about feeling more present, more flexible, more social, and more connected to your body again.

Fueling well should support your running, your hormones, your gut health, your recovery, and your life outside of exercise too 🤍

Day 5 of FUEL . MOVE . LISTEN

FUEL: eating enough for the life you’re actually living

It’s our anniversary this week and my partner has picked the restaurant for us without me checking the menu beforehand.

A few years ago that would have genuinely scared me.

Not knowing the options.
Not planning ahead.
Not being ‘in control’ of the food.

And I know so many active women silently feel the same.

Sometimes under-fuelling doesn’t look obvious.

It can look like:
•always trying to eat “clean”
•anxiety around eating out
•bloating that seems random
•struggling to switch off around food

A lot of women are eating “healthy” but still not eating enough for their training, stress, recovery, hormones and life!

Food is not just fuel for workouts.

It’s for:
✨energy
✨hormones
✨recovery
✨enjoying evenings out
✨making memories

Day 3 of FUEL . MOVE . LISTEN

FUEL: eating enough for the life you’re actually living

I know it can feel easier skipping breakfast before you head out on that morning 5K or park run BUT if you spend the rest of the day low on energy, are finding it harder to recover or are wondering why you’re not progressing then swapping from running on empty to running fuelled might be the answer.

Try having one of the following 30-60 minutes before you head out on your next morning run and see if you feel a difference:

✨Toast with jam
✨Hot cross bun
✨Low fibre breakfast cereal
✨Cereal bar
✨Glass of fruit juice

Day 1 of my FUEL . MOVE . LISTEN reset.

FUEL: Eating enough for the life you’re actually living.

Fasted training isn’t automatically “good” or “bad”the context matters.

Fasted training usually refers to exercising without eating beforehand commonly first thing in the morning when glycogen stores have been depleted overnight.

It became popular due to the thought that it could increase fat burning and improve weight loss.

However, training without fuel may mean you fatigue sooner, produce less power, or struggle to maintain training quality — particularly during higher intensity or strength-focused sessions.

For some people, regularly combining hard training with low energy availability can also place additional stress on the body. Cortisol levels are naturally higher in the morning, and high intensity exercise itself is another stressor. In some cases, repeatedly under-fuelling training may contribute to hormonal disruptions, menstrual irregularities, impaired recovery, and increased muscle protein breakdown.

This doesn’t mean everyone should avoid fasted training.
It may work well for: ✔️ lower intensity movement ✔️ gentle walks ✔️ yoga or mobility sessions ✔️ people who otherwise meet their energy needs consistently

But it may be less appropriate if you: • have irregular or absent periods • struggle with restriction around food • are focused on strength or performance • regularly do high intensity training

Overall daily nutrition intake is important, but timing can still influence performance, recovery, energy levels, and hormonal health.

If you train early and don’t tolerate large meals beforehand, even something small can help: 🍌 banana 🍯 toast with honey 🥭 dried fruit

Simple carbohydrates digest quickly and can provide useful fuel without feeling too heavy.

The goal isn’t to fear fasted training — it’s to fuel appropriately for the work required and choose an approach that supports both performance and long-term health.

Research in this area is still evolving, especially in females, as much of the existing research has been conducted in men.

Save this for your next early morning session 💭
 Do you prefer training fed or fasted?

So my next birthday is my 30th, it’s a year away BUT it has sent me into a panic that I really am no longer 21 and my body no longer looks like it did at 21.

But that’s okay and I need to understand that it’s okay. My life load is different now and I can’t expect my body to perform with the same output if I don’t adjust the input.

So here’s what I’m doing for the 21 days and I’d love you to join me if you’ve also been feeling the trepidation of your next chapter in life:

Fuel: eating enough for the life I’m actually living
Move: finding genuine enjoyment in movement again
Listen: tuning in to what my body is telling me instead of overriding it

I’ve made a free guide so you can follow along, COMMENT “I’M IN” and I’ll send it straight to you👇🏼

1:1 Coaching Spot Now Open

You’re training regularly.
You care about your health.
But something still feels… off.

Low energy.
Unsure what to eat around training.
Gut issues.
Maybe your cycle isn’t where it should be.

You don’t need to train harder.
You need to fuel smarter—and understand your body.

This programme is for active women who want to:

Feel energised in training (and day-to-day)
Support their hormones and cycle health
Improve gut comfort and confidence with food
Stop second-guessing what, when, and how much to eat
Build a way of eating that actually lasts

Inside, we focus on:
• Understanding your body + baseline
• Foundations of fuelling for active women
• Gut-friendly performance nutrition
• Fuelling for training + recovery
• Stress, lifestyle + appetite signals
• Long-term hormonal health
• Confidence + flexibility with food
• A sustainable performance strategy

This isn’t a meal plan. It’s a personalised approach to help you feel like yourself again—just stronger.

📩 DM me BALANCE to apply

Let me first say that the podcast in question have now cleared up this statement BUT the damage was done the minute it was posted.

As a Registered Dietitian I feel constantly disheartened posting against a tidal wave of damaging information coming from people with large followings. And working with women suffering with low energy availability — and having been there myself — a statement like this would have been exactly the validation I needed that I could perform whilst restricting…

And that’s the problem. It’s not just “not great advice.” It’s the kind of thing that gets screenshotted, saved, and used as permission.

Just because something is possible doesn’t make it safe, smart, or right for you. You can probably function on barely any sleep for a week — but at what cost?

When it comes to your health, your performance, your body — someone else’s experience is never your green light. Especially when that someone has no idea what’s going on for you individually.

Nutrition is so much more nuanced than a soundbite. That’s not me gatekeeping — that’s just the reality of working with real people who are all completely different.

Please be critical of what you consume online. And if you’re looking for guidance that’s actually built around you, that’s what Registered Dietitian’s and Registered Nutritionists are here for. 💛

You did the long runs. You did the speed sessions you showed up when it was dark, cold and you didn’t want to.

But if you’ve been eating less than your training demands your body knows.

Here’s what under fuelling during marathon training actually looks like:

✨ Legs that feel heavy even on rest days
✨ Sleep that doesn’t seem to recover you
✨ Mood that’s lower than it should be
✨A cycle that’s gone quiet or irregular
✨Motivation that disappeared around week 10

These aren’t signs you’re not fit enough.
They are signs your body has been running on empty.

If this is you - the race isn’t lost, you still have time. Four days of eating well can make a difference to how you feel on Sunday. Start now and when you cross that finish line know that the recovery you give yourself afterwards matters just as much.

#taperweeks #raceweek #londonmarathon2026 #activewomen #fueltoperform

Why are dietitians trying to be influencers?
Because influencers are trying to be dietitians.

A few questions for you - the sport dietitian edit.
With a nod to the 2025 Update to the Female Athlete Triad Coalition Consensus Statement.

Please please please start looking at the credentials of the people you are getting your nutrition advice from. Bob from down the road who cured his ulcerative colitis with miracle mushrooms is not a credible source (even if he has a gazillion followers).

Inspired by @chlothedietitian

#evidencebasednutrition
#viralvideos
#dietmyths

Are processed foods “bad”? 🍎🍫

Well… if you ate processed foods all the time and nothing else — probably not great for your health.

But here’s the thing 👇
If you only ever ate apples, that wouldn’t be great either.

It’s not about labelling foods as “good” or “bad” — it’s about balance, variety, and context.

For active people, processed foods can actually play an important role:
⚡ Quick-release energy for training and performance
🥤 Easy-to-digest fuel before or during exercise
⏱️ Convenient options when time is tight

The goal isn’t to avoid processed foods — it’s to use them strategically alongside whole foods to support your body and your lifestyle.

No extremes. Just balance.

Remember -

“Processed” exists on a spectrum:
🟢 Minimally processed: oats, frozen veg, canned beans, these pre-packed overnight oats
🟡 Moderately processed: breads, cheeses, pizza bases
🔴 Ultra-processed: foods with lots of additives, emulsifiers, flavour enhancers, etc

#performancenutrition
#lowenergyavailability
#foodfreedom

If you are constantly tired, you’re not seeing the progress you’re expecting to see from your training, it’s taking you longer to recover or you always find yourself thinking about food then these may be signs you are under fuelling.

Restriction isn’t the answer 🪫you just need the right fuel 🔋

#lowenergyavailability
#hypothalamicamenorrhea
#relativeenergydeficiencyinsport
#foodisfuel

I remember the days of having to obsessively screen the menus of restaurants before I went and panicking if they had run out of the only “safe” option.

BUT NOW I can give full control to my partner in booking a surprise weekend away and arranging all the restaurants and not only does it feel good to not stress over food in this way he picks some bloody lovely places and the food is SO TASTY!

I know that one weekend of eating out isn’t going to un-do all my hard work or ruin my training sessions for the following week. What I now know is how to make choices when eating out that are just for joy and how to make smarter choices when I’ve recognised that a portion of veggies wouldn’t go amiss or a good source of protein at dinner is needed because I’ve spent the day sampling all the bakeries.

Would it affect my performance if I ate like this all the time? Maybe. But I’ve been able to choose foods that meet the energy demands of a weekend off of training and spent exploring instead!!

If you want support in finding this freedom around food whilst still paying consideration to your wider training demands drop me a DM 💬

#foodfreedom
#foodisfuel
#lowenergyavailability
#relativeenergydeficiencyinsport
#hypothalamicamenorrhea

Feeling tired all the time isn’t something you just have to “push through.”

Many women struggle with low energy because their nutrition isn’t supporting their body properly.
The right nutrition can improve your energy, focus, recovery, and overall performance.

💜 To celebrate International Women’s Day, I’m offering a special 15% discount on my performance nutrition coaching for women.

DM ENERGY if you want to feel stronger, more energised, and perform at your best.

#internationalwomensday
#womenshealth
#womensnutrition
#nutritioncoaching

Low energy availability is more common than many people realise, especially in active women.

It doesn’t only affect performance — it can influence hormonal health, bone health, recovery and long-term wellbeing.

One of the most important signals your body gives you is your menstrual cycle.

If your period has changed, disappeared, or become irregular, it’s worth paying attention to what your body might be asking for.

#lowenergyavailability
#relativeenergydeficiencyinsport
#hypothalamicamenorrhea
#foodisfuel

Teenage me would be mortified that we’ve “let ourself go” but I’d tell her that giving up control over food has meant we can lift weights without going dizzy and we can run with a smile on our face because we’re no longer doing it on empty.

We decided to fuel our body and ENJOY it because we only get to live this life once and we want to age just like our Nana on slide 7 who is healthy and strong and still enjoys eating cake.

#lowenergyavailability
#foodisfuelforthebody
#girlswhorun
#girlswholift

In sport and fitness spaces, under-fuelling is often praised as “discipline” or “commitment”.

In reality, consistently not eating enough increases the risk of:
• Low energy and poor recovery
• Injury and illness
• Hormonal and bone health issues
• Ongoing gut symptoms

Fuel isn’t something to earn — it’s a key part of training, performance, and long-term health.

Supporting performance means supporting the body to feel safe, nourished, and adequately fuelled.

#performancenutrition
#fuelforperformance
#athletehealth
#lowenergyavailability

Eating disorders don’t have a “look”.

They affect people of all body sizes, genders, ages and backgrounds — including people who appear “healthy”, active, or high-performing on the outside.

You don’t have to be underweight or visibly unwell to be struggling with food or body image. And you don’t have to wait until things feel “bad enough” to deserve understanding and support.

This #eatingdisorderawarenessweek , let’s challenge stereotypes and create safer, more compassionate conversations around food and health.

If this resonates, you’re not alone 💙
Support is available via @beatedsupport (UK).

#dietculture #bodydiversity #mentalhealthmatters

Pancake Day reminder 🥞

Performance doesn’t come from restriction.
Gut and hormonal symptoms aren’t moral failures.
Long-term health is built on consistent fuelling - not food rules.

Enjoy the pancakes.
Listen to your body.
And if symptoms keep showing up, get curious - not restrictive.

#performancenutrition #pancakeday #foodisfuel #guthealth

Though LEA can be associated with disordered eating, you may experience LEA unintentionally if you are underestimating how much energy you require to fuel for your activity level.

Loss of periods and body weight loss / muscle loss are symptoms of LEA but they are not the only symptom and you may not have either and still experience LEA.

If you’re confused about what you should be doing when it comes to fuelling to meet energy demands 👇🏼

https://www.balancenutritionbymegan.co.uk

#lowenergyavailability #lowenergy #lea #foodisfuelforthebody

I’m Megan — freelance dietitian and founder of Balance Nutrition by Megan.

I support active, busy people (especially women juggling work, training, and life) to fuel their bodies, improve gut health, and feel confident in their nutrition — now and for the future.

Whether you’re:
✨ Training around a packed schedule
✨ Managing gut issues
✨ Thinking about hormone health or fertility
✨ Or just wanting nutrition that fits real life

I’m here for balanced, evidence-based support — no extremes, no food rules.

📩 DM me if you’re ready to feel stronger, fuel better, and trust your gut (literally).

Hello 👋🏼

Get to know me a bit better in my podcast studio debut with @gracethenutritionist

First up- how did I find out dietetics was even a career?

#dietitiansofinstagram #dietitianapproved #performancenutrition #nutrition #dietitiansofig #sportnutrition #guthealth

💪🏼 Recovery starts in the kitchen.

This homemade tomato, walnut and red onion pasta sauce with orzo, chicken and halloumi is a perfect example of how to:

Refuel with carbs
Repair with protein
Support recovery with healthy fats
Protect muscles with antioxidants

Post-training meals don’t need to be complicated- just balanced.

What’s your go to recovery meal? Drop it in the comments!
#nutrition #athlete #sportnutrition #performancenutrition #recoverymeal #simplerecipes #dietitiansofinstagram #dietitianapproved

Before you hit the gym or head out on your next training session, have you thought about when you last ate and what the energy demands of your session are? If time is limited leading up to your workout, opting for a small carbohydrate rich snack 30-60 mins before might have a positive influence on your performance and how you feel.

#preworkout #nutrition #carbohydrateloading #performancenutrition #fuelyourbody #dietitianapproved #dietitiansofinstagram #snackprep

🏋️‍♀️ Granola that works as hard as you do! 🏃‍♂️
This batch is packed with:
✅ Performance fuel – slow-release carbs from oats for steady energy during training or matches.
✅ Recovery support – healthy fats & protein from nuts/seeds to repair muscles and keep you satisfied.
✅ Gut health boost – fibre & polyphenols from oats, seeds, and fruit to feed your good gut bacteria.

#performancenutrition #guthealth #homemadegranola #dietitiantips #foodfuel #breakfastrecipes

Same base, two totally different vibes —
🍅Pan con tomate + soft scrambled egg
🍋 Lemon ricotta + cherry tomatoes

These combos are more than just pretty toasts — they’re balanced, satisfying, and packed with flavour and nutrition 👏

💛 A mix of complex carbs, protein, healthy fats, and gut-friendly ingredients — perfect for brunch, lunch or a quick evening bite.

Save this post to shake up your toast routine 🔖

#sourdough2ways #easyhealthymeals #dietitianapproved #foodiereels #balancenutrition #highproteinsnacks #healthybrunchidea #gutfriendlyeats #quickandtasty #registereddietitian #nutritionmadesimple #ricottatoast #pancontomate #sourdoughlove

Wondering what the tennis stars are eating this week? Probably not this…

Couldn’t get my hands on the viral M&S Strawberry & Crème Sandwich so had to make my own.

Have you tried it yet? 🍓🎾

#wimbledon #wimbledon2025 #tennis #sportnutrition #strawberriesandcream #marksandspencers #strawberrysando

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REGISTERED AND AFFILIATED WITH

REGISTERED DIETITIAN . SPORTS NUTRITION

Train hard. Fuel smarter. Feel like you.

6+ YEARS PRACTICE

Balance Nutrition meets you where you are

Here's what clients have to say...

If this sounds familiar...​

You train consistently but feel exhausted all the time

Your gut plays up around training, stress or certain foods

Your periods are irregular, missing or feel "off"

You're eating well but not seeing results

You feel like you're doing everything right and your body is fighting you

You've come across hypothalamic ammenorhoea, LEA or RED-S and wondered if it applies to you

You're moving into a new chapter and your relationship with food feels uncertain

​

​

​​

If you're ready for...​

Consistent energy through training and daily life

A gut that keeps up with your training demands

Hormonal health restored and maintained

Confidence in how and what you eat — no rigid rules

Performance gains without paying in health

A sustainable way of eating that fits your real life — now and in every chapter ahead

​

​​

WORK WITH ME Choose your starting point