https://parisdixondietetics.com.au/

Paris Dixon Dietetics, 4/31-41 Kiora Road Miranda, Sydney (2026)

02/04/2026

You can hit your daily calories and still wreck your hormones…

In female endurance athletes, underfueling within the day — even if total intake is “enough” — is linked to:

↓ Estrogen
↓ Resting metabolic rate
↑ Cortisol
↓ T3 (thyroid hormone)

More hours in an energy deficit = more hormonal disruption.

The takeaway? It’s not just how much you eat — it’s when you eat.

If you’re skipping fuel around training and “making up for it” later, your body still experiences stress.

👉 Fuel before, during, and after training to support hormones, recovery, and performance.

Fuel smarter, not just more ✌🏼

Paris x

01/04/2026

The biggest mistake I see active women make..

Is eating the SAME every day… while training differently.

I get it, routine is easy. Same meals, same snacks, same prep 🤷‍♀️

But your body doesn’t run on a weekly average ⚖️

It needs fuel that matches your DAILY demand.

What I see all the time:
→ Under-fuelling on hard training days
→ Eating the same (or more) on low-activity days

This mismatch = energy swings your body feels.

Over time, that can look like:
• Stalled body comp
• Low/flat energy
• More hunger + cravings
• Irregular cycles

Not a willpower issue… a fuelling issue.

The goal?
Match intake to output.
Fuel MORE when demand is high.
Ease off when it’s lower

That, my friend, is how you support:

✔️ Hormones
✔️ Performance
✔️ Sustainable progress

If you’re always hungry, craving, or craving sweet constantly.. your fuelling likely isn’t aligned.

DM me “FUEL” and I’ll show you how to fix it 💬

26/03/2026

CLIENT WIN! 🏅

Cecilia reached out for some support with her nutrition leading into her first Ironman in Lake Taupo, New Zealand.

She was struggling with fitting in her nutrition around a busy work and training schedule.

She was also unsure how to meet her specific requirements on a Gluten Free, Vegan diet.

Cecilia knew she needed to focus on supporting her body with good nutrition to sustain her energy and to keep her body strong in the lead up to the race.

So we got to work..

For her everyday nutrition:
👉🏼 We discussed easy/meal prep options for busy days
👉🏼 We included adequate vegan protein in all meals
👉🏼 We set structure and routine with meals and snacks to keep intake consistent

For her race day nutrition:
⚡️We gradually increased carbohydrate intake as the intensity of her sessions built up
⚡️We adapted her meals to prevent gut issues during longer sessions
⚡️We practiced her carb load and fueling plan to ensure it sat well on race day.

The result?
Cecilia maintained pace during her marathon and finished stronger than ever, finishing in

23/03/2026

Ever wondered how many calories you should be consuming to fuel your training?

Maybe you’ve tried to plug this into a generic online calculator, but the fact is… endurance sports have variable energy expenditure day to day.

Some days may be a rest day, an easy 5km or a 21km run/3hr ride on the weekend.

This is exactly why I put this post together. To give you a step by step process on how you can do this yourself 🙌🏼

Step #1
Calculate your Resting Metabolic Rate
There are many equations you can use to do this, with some significantly over estimating (and others underestimating!). Use one that is validated for your active females of variable ages.

Step #2
Apply the Thermic Effect Of Food (TEF)
This will apply an extra ~10% energy expenditure to your energy output (high protein and high fibre diets significantly increase this due to additional digestion required).

Step #3
Apply your Physical Activity Level
This is your ‘NEAT’ and most of the time is pretty low for athletes as this is the additional movement you do OUTSIDE of training.

Step #4
Add on your Exercise Calorie Expenditure
This is the kcals burned from gym, running, cycling or swimming. Note the kcal expended from each exercise will be different so you will need to calculate these out individually.

Step #5
Add up your calories to get your Total Daily Energy Expenditure (TDEE). This is your average daily calories to keep you weight stable.

Step 6
Apply your calorie deficit (if required)
Subtract calories for a 0.5-1% deficit in body weight per week (I use 0.5% more often as it’s usually better tolerated).

Step 7
Check Energy Availability
If you have applied a calorie deficit, ensure you have at least 30kcal/kg FFM available to avoid low energy availability. This is what will ensure you avoid underfueling.

Step 8
Calculate your macros
These will vary depending on your goals and training block. You will need more carbs/less fat in your build/peak phase and likely more fat/fibre and less carbs in your base phase or off season.

Want an easy calculator that will do this for you?

Comment ‘CALCULATOR’ and get a free copy delivered to you inbox 👇🏼

10/03/2026

I wanted to share with you a little story of my client, Kelly.

Kelly came to me struggling with constant GI issues, fatigue and constant niggles and muscle soreness.

She had been trying to shift body fat for a while and just didn’t know what was going wrong.

Her diet indicated underfueling her hard gym sessions in the morning leading to hunger and over-eating at the end of the day..

So this is what we did..

👉🏼 We fueled her workouts properly
👉🏼 We got her protein intake right
👉🏼 We fueled her longer training sessions
👉🏼 We put a plan in place for her social eating and alcohol intake

And here’s what happened..
her measurements decreased
94cm → 91cm
77cm → 71cm
100cm → 94cm

+ PLUS

✅ She no longer feels constant niggles or muscle soreness
✅ She is performing better than ever
✅ She feels confident with managing social eating and events

If you’re ready to do the same, now is the time to apply to the Fuel For Her program.

Comment ‘PROGRAM’ and let’s get chatting about your goals ❤️

02/03/2026

Doors the the Fuel For Her program are officially now open 🥳

What is the Fuel For Her program?
The program is designed for active females (Runners, Triathletes, Hyrox & Spartan-alike) who are looking for guidance and support on how to fuel for performance and shift body fat (without sacrificing their hormones).

What’s new with FFH?
There’s been some exciting changes to the program since the last release. Online educational support, in-app support and coaching to provide you with a streamlined experience.

What’s included in FFH?
The FFH program contains a specific framework designed to provide high level, personalised support.

1. Assessment: Dietary, Body Composition, Pathology 🔬
2. Prescription: Tailored meal plan, Supplement Plan 💊
3. Education & Support: Individual, 1:1 support, regular contact and access to Online Education 👩🏼‍💻

Who is the FFH program for?
✨ Female athletes looking to fuel and optimize body composition
✨People looking for high level support and accountability
✨If you’re in your off season or base phase of training (i.e not in the lead up to an upcoming race or event!)
✨If you’re ready to commit and take action on your goals!

Sounds like something you been waiting for?
Comment ‘PROGRAM’ and let’s get chatting about your goals 😄

23/02/2026

I’m a little less than 24hrs, I’ll be hosting my FIRST LIVE MASTERCLASS 🥳

‘How to lose body fat and fuel for performance’

It’s one of the most common struggles I help female athletes with and it’s something I wish I knew myself many years ago when I started running.

If you’ve been struggling with..
1. Significant hunger, fatigue and sweet cravings
2. Worsening body composition
3. Poor energy levels and living of caffeine

This one is for you 👆🏼

I have wrapped together my 10 years of experience and specific knowledge around women’s health into one, juicy and informative 45-minute webinar.

From this webinar, you will takeaway:

1️⃣ Know what to look for to avoid underfueling (low energy availability)

2️⃣ Know what mistakes NOT to make when it comes to fat loss for active females

3️⃣ Understand the 6 Key Pillars when it comes to fat loss success (from timing it right to what hormones to monitor)

Keen to join in? 🗓️
Tuesday 24th February 8PM AEDT
Thursday 26th February at 8AM AEDT

Sign up now by commenting ‘MASTERCLASS’ or visit link in bio. Spots are limited!

09/02/2026

I’ve got exiting news! 🥳

And it’s not my new hair cut..
or that I’ve started to train for my next mara
Or that it’s my birthday this week ☺️

I’m actually doing my first LIVE Masterclass next week!

It’s on a topic I get asked about the most.. and it probably one of the hardest things to do as an active female - especially 35years+

“How to Lose Body Fat and Fuel for Performance”

In this webinar, you will takeaway:
👉🏼The key mistakes I see in clinic with active females trying to lose weight

👉🏼The consequences of underfueling your training

👉🏼The key pillars to losing body fat (timing it right, hormonal and nutritional barriers, energy availability, carb periodisation, adequate recovery and planning/preparation)

PLUS!
There will be time at the end to ask me any questions that’s been playing on your mind! 🔥

I’m so excited to bring this to you!!

And I just know you’re going to walk away with so much clarity and confidence around how to fuel successfully (without the second guessing or restriction)..

Keen to join me?
I’m hosting two sessions to give you the best chance of attending (around the chaos of your schedule).

Tuesday 17th Feb at 8:00PM AEDT 🕗
Thursday 19th Feb T 8:00AM AEDT 🕗

Comment ‘MASTERCLASS’ below and you will recieve the link directly to sign up.

Hope to see you there!

bodycomposition

05/02/2026

Have you hit 35+ and struggling with fat loss? 🫣

You’re probably training hard, being ‘disciplined’ and see the size of your waistline growing?

There are some clear underlying reasons why this might be happening (lowered metabolic rate, disrupted sleep, increased insulin resistance to name a few…)

So it’s NOT just all in your head.

A lot of the time, women come to me after they feel they are doing all the write things.. low calories, low carbs (definitely no bread!), lots of cardio.

And then they are faced with EXTREME fatigue, worsened mood swings, sweet cravings and hunger (coupled with Peri symptoms, everything snowballs).

So if you’re in this stage (or starting your fat loss journey as an active female 35+ years.. I have a checklist for you with 25 things I go through with my clients so you can do an audit your own.

This will give you a clear pathway on what you need to start to change to actually get results in this phase of life.

Comment ‘CHECKLIST’ and I’ll send you a copy directly to your inbox 📥

28/01/2026

Thinking going low carb is the answer to your fast weight loss?

Well, yeah probably…

But what tends to happen is that you go too low with the calories/carbs.

This leads to..

⬇️ Low energy availability (short term and chronic)
⬇️ Poor performance
⬇️ Low energy levels (driven by low blood sugar)
⬆️ Increased hunger and cravings

This is a recipe for bingeing and snacking in the later parts of the day.. leading you to restrict even more in the hopes things will be different tomorrow 😅

Sound familiar? 🤔💭

That’s because fat loss for active females requires strategy and intention, which is something I teach my clients.

Wondering how this all works?
Reach out in my DM’s and I would love to help ❤️

Don’t forget to SAVE this example for periodising carbs

*based on a high intensity AM session and no next-day session to fuel for.

07/01/2026

My 2026 In’s and Outs predictions.. 🔥

They may be a little controversial.. 🤫

INS:
• Feeling ok with taking a morning off to get your bloods tested.
• Periodising your carbs around training (even if you don’t feel hungry).
• DEXA scans > scales
Working WITH your menstrual cycle (and not against it).
• Tracking your health data (what gets measured, gets managed).

OUTS:
• General population guidelines for female athletes
Eating the same calories everyday (this should be matched to your training)
The scales.. need I say anymore..
• Not having a plan to manage hunger and cravings at that time of the month
• Ignoring your cycle data, HRV status, sleep score and kcal/kg FFM (energy availability)

What are your thoughts? 💭 Anything I’ve missed? 👇🏼

06/01/2026

Time for a little re-introduction 🥰

If you’ve started following along recently, Hi (!!) 👋🏻 — thanks for being here.

I’m Paris, an Accredited Practising Dietitian and Sports Dietitian with 10 years of experience.

My mission for helping to fuel female athletes came from my own personal struggle with fueling.. weight gain, fatigue, a crazy appetite and hunger all led me down a track to learn more.

How I could improve body composition and fuel my training, without burning out or messing up my hormones!?

And so I went back to my studies to become an Accredited Sports Dietitian.

So I learnt how to..
→ strategically fuel (like an athlete) whilst losing body fat
→ fuel females to prevent low energy availability (LEA)
→ safe & evidence based supplementation

And now teach other women how they can do the same. To learn how to fuel strategically with confidence to be the best version of themselves 💪🏼

So, if this is something you’re interested in learning more about, I have a bunch of tools and resources to get you on the right track.

→ Freebies
→ Online courses and e-books
→ 1:1 coaching

Click on the link in bio to find out more 👀

Paris x

Paris Dixon Dietetics

02/04/2026

01/04/2026

26/03/2026

23/03/2026

10/03/2026

02/03/2026

23/02/2026

09/02/2026

05/02/2026

28/01/2026

07/01/2026

06/01/2026

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