Replenish and Rise

Replenish and Rise BSc Nutrition and Dietetics
MSc Sports Nutrition
Performance Nutrition | Disordered Eating Specialist
121 Consults

07/09/2026

Further information below 👇

Firstly, I am not anti-GLP-1. For people who need this medication (for example, those living with obesity or type 2 diabetes), the creation of this medication can be life-changing.

I am not a doctor or prescriber, so I this video is not commenting on individual prescriptions. This video is my take on the system around these medications.

Three things concern me most:

1. Screening doesn’t appear to be consistent. Proper screening means a clinician checking someone actually meets the clinical criteria. In my opinion, it should include a face-to-face consultation to assess medical history, eating disorder screening, and a conversation about why someone wants to lose weight.

2. Eating disorders are a high-risk group that’s easy to miss. You cannot tell whether someone has an eating disorder by looking at them. For some individuals with eating disorders, these medications could be detrimental to their recovery, which is exactly why individual assessment matters.

3. Monitoring is not always in place. Once someone is prescribed these medications, they deserve a team of healthcare professionals around them to monitor their wellbeing, whether weight loss is happening safely (preserving as much muscle and bone mass as possible), and to support sustainable changes so that if they come off the medication, they can maintain them.

We also need to be looking upstream. What can we change about the society we live in so that fewer people feel they need to be smaller in the first place?

None of this is a criticism of anyone taking these medications. It’s a call for better screening, better regulation, better care.

General information from a nutrition and disordered eating perspective, not medical advice. If you’re taking or considering a GLP-1, please speak with your prescribing clinician. If you’re struggling with food or your body, consider the following website - https://www.beateatingdisorders.org.uk/

Being a dietitian at a party is a genuine occupational hazard.Yes, I’m happy to answer your questions. No, I can’t tell ...
05/09/2026

Being a dietitian at a party is a genuine occupational hazard.

Yes, I’m happy to answer your questions. No, I can’t tell you what to cut out, calculate your calories, or approve your supplement stack over a drink.

Everyone is individual and long nutritional assessments are there for a reason - so I can fully assess needs and give a bespoke plan.

(with all joking aside I am a massive nutrition nerd so please ask me anything and I will happily talk for hours)

This is general advice, please reach out to a registered healthcare professional for personalised advice 🧡

03/09/2026

It is the recovery which supports your exercise performance, your exercise is just the stimulus…

Once you exercise, this signals to the muscles that they need to adapt and change. In the recovery phase, along with appropriate nutrition (energy, carbs, protein etc), this is where the adaption happens.
If you are not prioritising this recovery phase, you could potentially put yourself at risk of accumulating fatigue, which could affect your health, injury risk, and energy availability.

This is general information, always reach out to a registered sports nutrition professional for personalised advice.

27/08/2026

Top tips for travel nutrition for athletes:

PREP IF YOU CAN (I know this is annoying, but is such a good way of making sure you are meeting your needs). Overnight oats; yoghurt and granola; sandwiches; pasta or grain salads; coffee or tea in a travel cup; SNACKS (cereal bars, fruit, yoghurt, jaffa cakes or other biscuits)

Make sure you take plenty of fluids with you and stay hydrated throughout

If you have no time to prep, meal deals with additional snacks are completely okay. Just be aware that if you are an athlete and trying to meet high daily carb requirements, you may need additional carb-y snacks as well as your meal deal sandwich or sushi

A high dose vitamin C supplement (0.25-1g/day) may help reduce the risk of illness if you are travelling with little sleep and in crowded areas where your infection risk is up

If you are sleeping on the plane / train, an eye mask and ear plugs will be your best friend
 
Hope this helps 🧡

25/08/2026

Further information below 👇
 
When we think about nutrition during the marathon, we need to consider 3 things:
- Meeting carbohydrate needs to provide the body with energy throughout your race
- Choosing options which your gut can tolerate
- Practicalities of carrying and taking the nutrition
 
Sports nutrition guidelines suggest that you need up to 90 grams per hour of carbohydrates when running >2.5hrs (Thomas et al., 2016), and some elite athletes are now pushing these limits to 120 grams per hour or more, although benefits to performance are still being explored (Podlogar and Wallis, 2022).
 
However, if you are a recreational marathon runner (and most of us are!), you may not be practiced in taking any carbohydrates during events. If this is the case, I would recommend slowly building yourself up in training using amounts of carbs that you can tolerate. DO NOT TRY ANYTHING NEW ON THE DAY. If you have only practiced with 30, 40, or 60 grams of carbs per hour in training, do NOT go out on race day blasting 90 grams of carbs per hour. This is a recipe for an unfinished race and multiple trips to the loo.
 
When choosing your nutrition, you need to think about what will work for you. Gels, chews, and sports drinks are all perfectly fine. If you are planning on aiming for more than 60 grams of carbs per hour, make sure you are choosing products that have a 1:0.8 or 2:1 glucose to fructose ratio. This is because your gut can only absorb a maximum of 60 grams of glucose per hour, and more than this can cause gut distress. Choosing a mix of glucose and fructose can therefore help gut tolerance.
If you are going less than 60 grams of carbs per hour, sweets, normal gels, maple syrup or honey sachets, and sports drinks are great options.
 
Make sure you also stay hydrated throughout the race, as dehydration can also increase gut issues.
 
Please let me know what you think in the comments 💪🧡

References
DOI:10.1249/MSS.0000000000000852
DOI:10.1007/s40279-022-01757-1

Ever heard of set point theory? If not, read on…Set point theory is the idea that your body has a weight range / fat mas...
21/08/2026

Ever heard of set point theory? If not, read on…

Set point theory is the idea that your body has a weight range / fat mass that it is happy at. Genetics plays a large part in determining this range, and your body will fight to keep you in it.

For example, if you try to push your weight below this range, your body may push back. You may feel hungrier, think about food constantly, get physical symptoms of starvation such as feeling cold, hormone disruption (such as losing your period), or hair loss, and your metabolism slows. This is thought to be your body’s way of trying to keep you in its safe and healthy range.

Alternatively, if you have a healthy balanced diet, full of nourishing food as well as pleasurable experiences, exercise regularly (not excessively), and your physical health is stable for you, you are likely sitting in your set point range.

The difficulty comes when society and diet culture tell us we need to look a certain way, and this ‘look’ (which seems to differ person to person and even through years and seasons) may not marry up with most people’s set point range. This leaves people chasing a weight or body shape that isn’t healthy for them. If you have experienced this, it is not your fault. But the next step is acceptance of the body you have, and learning how to keep it healthy so you can enjoy life and all its experiences.

Let me know your thoughts 🧡

14/08/2026

Feeling tired or more breathless than normal?

This could be signs of an iron deficiency, alongside poor recovery, dizziness, hair shedding, restless legs, and exercise which feels much harder than usual. If you notice these symptoms, please seek advice from your GP so they can assess your symptoms and do appropriate investigations.
 
Endurance athletes are at an increased risk of developing an iron deficiency from increased losses (from sweat, the gut, and foot strike haemolysis). As well as this, menstruating athletes and vegetarian/ vegan athletes may be at an even higher risk.
 
An iron deficiency can have significant impacts on endurance performance:
-              One meta-analysis (Burden et al., 2015; DOI: 10.1136/bjsports-2014-093624) found that correcting iron deficiency in non-anaemic iron deficiency athletes produced a moderate, significant effect on VO2max
-              In a systematic review of iron supplementation in female athletes and performance, it was concluded that iron deficiency negatively affects endurance performance by 3-4% (Pengelly et al., 2025; DOI: 110.1016/j.jshs.2024.101009)
-              In a large study including 1190 athletes, those with iron deficiency (19.7%) had lower VO2 peak values (Keller et al., 2024; DOI: 10.1016/j.nut.2024.112516)
 
Top tips for getting iron into your diet:
 
Eat regular iron-containing foods: red meat, chicken, fish, pulses and beans, dark leafy vegetables, nuts and seeds, fortified foods such as some breakfast cereals.
Pair these foods with vitamin C as this will help the absorption.
 
Avoid having tea, coffee, or calcium containing foods around 2hrs pre/post having a high iron meal or snack. This is because they will reduce the iron absorption.
 
Let me know any questions in the comments 👇

10/08/2026

DOUBLE SURF DAY? Here’s how to fuel it…

Surfing is high intensity, intermittent exercise i.e. it runs on CARBS. If you’re surfing twice, your fuelling plan matters. Save this 👇

BEFORE SURF ONE
Dawnie? Keep it small + easy to digest: banana, toast with honey, juice.
Got time to digest? Go bigger: porridge, cereal, toast with jam.
Hydrate BEFORE you paddle out. A 2-hour session = 2 hours with no fluids

STRAIGHT AFTER SURF ONE (the golden window)
Carbs + protein + fluids within 30 mins–1 hr of finishing (with a particular focus on CARBS in this window)
Think: yoghurt + granola, eggs on toast, or some local cuisine if you’re on an exotic surf trip (I would HIGHLY recommend hoppers if you are in Sri Lanka)

KEEP TOPPING UP
Replenishment doesn’t stop there. Aim for 1–1.2g carbs per kg body weight, every hour, for the first 4 hours after surf one (this is especially important if you have an important/ big surf coming up within 8hrs).
Fast-release carbs win here: bagels + jam, bananas, dried fruit, smoothies.

THROUGH THE DAY
Regular meals, snacks and drinks.

BEFORE SURF TWO
About 1-2hrs before, same as round one - easy carbs + top up fluids.

AFTER SURF TWO
Full recovery mode: carbs, protein, fluids, a proper meal (+ dessert if you want)
Two surfs = 4+ hours of exercise. Your energy intake needs to be WAY up today.

Follow for the rest of the series, and comment which day you want covered next 👇

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