Ask the Expert: Renee McGregor (Episode 180)

2025-10-24

Michelle and Louise chat to sports dietitian and author Renee McGregor about how to optimise fuelling across life stages - especially during perimenopause and after menopause - while also unpacking RED‑S, carbohydrate myths, and sensible supplement use. Renee acknowledges how little conversation there has historically been about female hormonal transitions, and how women often experience a “wobbliness” in their energy, mood, and performance as hormones fluctuate unpredictably. She emphasises that menopause (and the years leading up to it) needn’t be a downhill spiral: ...

Renee acknowledges how little conversation there has historically been about female hormonal transitions, and how women often experience a “wobbliness” in their energy, mood, and performance as hormones fluctuate unpredictably. She emphasises that menopause (and the years leading up to it) needn’t be a downhill spiral: “there’s a lot of women [who] feel they’ve reached their potential from an athletic point of view.” Key strategies she shares include replacing some cardio with strength-based work, choosing nutrient-dense whole foods (rather than rigid restriction), and listening to your body.

The trio discuss RED‑S (Relative Energy Deficiency in Sport), explaining that under‑fuelling (not eating enough to support both training and basic body function) can manifest via hormonal disruption, injury, digestive issues, mood or sleep disturbances, and stagnation in performance. Renee stresses that RED‑S affects recreational athletes too, not just elites.

On carbohydrates being demonised, Renee argues they are crucial: “Carbs per se are not bad … they provide your muscles with the energy you need.”

Finally, Michelle asks about supplements. Renee advises vitamin D (especially through UK winters), and checking iron/B12 when clinically indicated, but otherwise focusing on whole foods rather than a “pile of supplements.”

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