Female Athlete Nutrition (Lindsey Elizabeth Cortes)

Dr. Emily Kraus specializes in Physical Medicine and Rehabilitation sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries in athletes of all ages. Together we chat about the basics of bone health and bone impact with Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability. We discuss bone injuries from lack of nutrition and imbalanced hormones vs. overuse injuries. We discuss the importance of hormones in bone health and priorities for athletes to prevent bone injuries. This episode is packed with knowledge from two specialists in these topics and you'll want to pay close attention!

Official Bio: Dr. Kraus is currently a clinical assistant professor at Stanford Children’s Orthopedic and Sports Medicine Center. She is involved in multiple Stanford IRB-approved research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners. Dr. Kraus also spends time performing gait analysis at the Stanford RunSafe Injury Prevention Program and serves as a medical advisors for the Adaptive Sports Injury Prevention Program at the Palo Alto VA. She has research and clinical interests in endurance sports medicine, injury prevention, running biomechanics, the prevention of bone stress injuries in collegiate athletes and the promotion of health and wellness at any age of life. She has completed nine marathons including Boston Marathon twice and one 50k ultramarathon. With running and staying physically active as one of her personal passions, she recognizes the importance of fitness for overall wellbeing and the prevention of chronic medical conditions.

Connect with Dr. Kraus on Twitter: @emilykrausmd and Instagram: @emilykrausmd and @emilykrausmd_sportscience

Or visit her website: www.emilykrausmd.com

Don't forget, Lindsey at Rise Up Nutrition helps female athletes heal bone injury or prevent bone injury through nutrition, restoring energy & hormone balance, and proper sports nutrition. If any of todays topics were speaking to you - click below to get in touch with Lindsey so she can help you overcome your nutrition concerns.

Lindsey's Website: www.RiseUpNutritionRUN.com

Book a Call: https://app.acuityscheduling.com/schedule.php?owner=16942779&appointmentType=8650830

In this episode, Lindsey Elizabeth Cortes introduces guest Kriss Hendy, an owner of Strength for Endurance. Kriss and Lindsey discuss the role of strength training in preventing injuries and enhancing performance, specifically in endurance athletes. The conversation also discusses the upcoming Endurance Speaker Series taking place in the UK, and available virtually. The Endurance Speaker Series features experts in the field discussing vital topics such as hydration, overtraining, and training through menopause. Kriss and Lindsey hope that through listening to this episode, listeners will take action to sign up for the event! The episode underscores the importance of addressing various needs of athletes, from strength to endurance and nutrition, supported by expert advice and real-life examples.

01:18 Guest Introduction: Kriss Hendy

03:18 The Importance of Strength Training for Endurance Athletes

05:14 Challenges and Evolution in Endurance Training

06:21 Benefits of Strength Training Beyond Injury Prevention

08:59 Screening and Personalized Training Programs

10:18 Endurance Speaker Series Overview

15:07 Key Topics and Speakers in the Series

26:45 The Complexity of Coaching and Training

27:26 Understanding the Layers of Athletes

28:52 The Importance of Nutrition in Sports

29:55 Balancing Life and Training

30:47 The Role of Education in Athletic Performance

33:52 Insights from the Speaker Series

36:54 Overtraining and Its Impacts

41:26 Rapid Fire Questions with Kriss

45:45 Conclusion and Resources

Kriss Hendy has been working within the endurance community for over 15 years now, studying, coaching, supporting (husband to an elite level athlete) and now helping other coaches and athletes within a mentoring and consulting capacity.

He is owner of Strength For Endurance, whose multi-disciplinary approach ensures athletes are employing a comprehensive approach to their endurance training; in order to overcome injury, prevent overtraining and keep doing what they love for many years to come.

When it comes to preparing for an endurance race or adventure, the training sessions are the easy bit. But what’s rarely considered is how this individual is going to integrate a high volume training program onto an already demanding work, family lifestyle.

When someone is placing so much demand on their body physically, factors such as blood work and hormones, adequate fuelling, training load management, psychology and having a fundamental level of strength and conditioning are essential.

From many years of professional and personal experience, Kriss is passionate about raising the standard of coaching and education to the endurance community and is hosting The Endurance Speaker Series in the UK over the coming months.

You can find more info about Kriss and Strength For Endurance at www.strengthforendurance.com or follow @strengthforendurance

and for Tickets to the speaker series coming up in the UK head to the link in the show notes which is hosted on Eventbrite.com: www.eventbrite.com/cc/the-endurance-speaker-series-3956193

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

This episode of the Female Athlete Nutrition podcast is a solo episode centered around New Year goal setting. Before diving deep into the main topic, Lindsey shares some big life updates having recently given birth to baby Gabriel. Lindsey reminds us all to have patience and compassion for ourselves and for the things that are out of our control when looking to the future.

As with every New Year, this January comes with an overwhelming amount of societal pressure and diet culture messaging to transform ourselves into someone new. Lindsey touches on the importance of how we frame our goals and offers up several things to think about: 

-Instead of focusing on changing ourselves, why not work on self-compassion?

-Shift from resolving to break old behaviors and restrict yourself, to thinking of things to add in and new positive habits to create.

-Focus on a couple of smaller, realistic goals rather than on many big and unrealistic expectations.

Lindsey acknowledges the low success rate for most New Year’s resolutions before talking us through 5 strategies for success. These strategies start with brainstorming areas you have more control over, before thinking through SMART goals: specific, measurable, achievable, realistic and timely targets for ourselves. Lindsey classifies goals into outcome, performance and process goals, explaining how the amount of control you have varies across these different types: you have the most control over the process, outcomes aren’t guaranteed.

After defining your goals, creating boundaries, and identifying the processes required to achieve them, Lindsey offers up the 3 R’s for forming habits: reminder, routine and reward. Consistently practicing these goal-directed habits and processes are the keys to successfully achieving your goal.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

In this episode of the Female Athlete Nutrition podcast, I talk with former collegiate athlete, coach, and COO of The Hidden Opponent, Leeann Passaro. We explore what the Hidden Opponent is and its mission to raise awareness of student-athlete mental health. Leeann explains how a friend’s suicide introduced her to mental illness as a child, before then struggling herself with anxiety and self-confidence in high school and college. These experiences prompted her advocacy for student-athlete mental health that we talk about today.

We discuss the far reaching impacts of toxic team cultures on everyone involved, even after stepping away from sport. Leeann opens up about her negative experiences in college with her coach and offers up advice to athletes for maintaining good mental health. As well as normalizing mental health struggles, we emphasize that health is out there and you can find a happier place! Leeann and I talk about the good and bad sides of social media, and its influence on student-athlete NIL deals. We leave listeners with actionable advice for achieving and maintaining a healthy mind, body, and spirit, as well as resources like The Hidden Opponent for further support and community.

I highly recommend you check out The Hidden Opponent on Instagram @thehiddenopponent and at https://www.thehiddenopponent.org/ 

Tune in to the Female Athlete Nutrition podcast episodes #118 and #114 to hear from more of The Hidden Opponent team. 

Follow Leeann on Instagram @leeannp27 and me, your host Lindsey Cortes, @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!  

5:45 What is The Hidden Opponent?

8:45 Leeann’s athletic journey and playing college soccer

12:00 Healing toxic relationships with sport 

16:00 Learn more about patreon!

20:15 Toxic team cultures and the lasting impact of unhealthy environments

25:00 Leeann’s introduction to mental health and her own struggles

28:00 Loosing a friend by suicide in high school; The book “What Made Maddy Run” by Kate Fagan

31:30 The social media dilemma, balancing the pros and cons, including NIL deals for college athletes.

35:15 Tips for a healthy mind, body, and spirit, as well as good mental health 

38:30 It’s okay to not be okay! And the importance of your relationship with yourself.

43:00 Taking action and creating change with The Hidden Opponent

48:00 End of the podcast questions

Today’s episode covers my personal opinions on the definition of “fueling for performance.” I compare traditional performance nutrition and how a competitive athlete might focus on nutrition compared to the performance goals of non-competitive athletes. Although every sport and athlete has varying needs, this overview of the fundamentals of sports nutrition should help get you started when thinking about how to fuel both in the short term and long term of your performance goals.

For more specific sports nutrition information, check out some of my blog articles found on my website including:

5 Nutrition Concerns of Female Athletes

You can also start your RED-S Recovery Race as mentioned at the end of the podcast by visiting here:

www.riseupnutritionrun.com/reds

In this episode I chat with Associate Professor and exercise scientist Dr Shona Halson on all things recovery to optimize health, performance, and training adaptation. She defines recovery as bringing the body physically and psychologically back to homeostasis, balancing out the stressors. Dr Halson advises us to plan recovery into our schedule alongside training, and periodize fatigue with the season of training to drive adaptation. She emphasizes that the good stuff happens when we rest and recover!

Shona explains the recovery pyramid and offers up plenty of top recovery tips: sleep and nutrition form the base, followed by mental recovery, and then topped off with recovery modalities like ice baths and compression techniques. We all must learn to embrace sleep flexibility, accepting that we’re not going to be able to get the “optimal” 8hours every night, especially around race day: anxiety is not going to lead to better sleep!

Shona sorts fact from fiction around popular recovery modalities: ice baths, compression garments, water immersion, contrast bathing, massage and foam rolling. She gives advice on recovery frequency and periodization around training and competition to maximize adaption and peak performance.

We discuss the signs and symptoms of overtraining syndrome versus under-recovering: mood changes, fatigue, increased effort perception, soreness, injuries, and decreased performance that indicate athletes’ aren’t recovering adequately to the demands of training and life. Dr Halson highlights the importance of listening to our bodies: no fancy technology can indicate our recovery status better than our own feelings of tiredness!

Follow Shona on Instagram @shonahalson and Twitter @ShonaHalson 

Learn more about Shona’s work

https://www.researchgate.net/profile/Shona-Halson

https://scholar.google.com/citations?user=I-5u6UIAAAAJ&hl=en

Shona’s Official Bio

Dr Shona Halson is an Associate Professor at the School of Behavioural and Health Sciences, Australian Catholic University. Previously, Shona was a Senior Physiologist at the Australian Institute of Sport for 15 years. Shona has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue and travel. Shona is an Associate Editor of the International Journal of Sports Physiology and Performance, and Shona was selected as the Director of the Australian Olympic Committees Recovery Centre for the 2008, 2012 and 2016 Olympic Games. Shona consults regularly to world’s leading brands including Nike and the Australian Open Tennis Tournament.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions.

TOPIC TIMESTAMPS:

6:20 Nutrition messages and ED beginnings in HS 

11:10 Carrie’s running journey

13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries

18:25 Taking a break from sports; the importance of different identities outside of sports

25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts

30:45 Returning to sports healthier and fueled 

33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery 

36:40 The importance of recovery for performance improvements

39:50 Fueling training demands; how to meet your nutrition needs

45:40 End of the podcast questions

Follow Carrie on Instagram @carrieverdon and me, your host Lindsey Cortes, @female.athlete.nutrition 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6 

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order.

In this episode, I talk with a client of mine, Lindsay, who was enrolled in the Rise Up Nutrition FAST Track program. Lindsay shares the impact of the pandemic on her relationship with food and exercise as a high school athlete. Feeling isolated and out of control, Lindsay found purpose and comfort in controlling her nutrition and training. Despite initial satisfaction, Lindsay explains how this obsession led her down a path of disordered eating and over-exercising, something that a friend of hers picked up on. Lindsay and I highlight the importance of expressing concern to people we may see struggling in our own lives, even if the message doesn’t appear well received at the time.

Lindsay explains how she reached a place where winning races and running wasn’t even fun anymore, and outside of that, life was miserable and family life was disrupted. This led Lindsay to seeking help, however, denial and misunderstanding meant her path to correct treatment was difficult: a very common story among our clients. 

Lindsay enrolled in our Female Athlete System of Transformation (FAST track) program after her mental and physical health continued to decline. Lindsay explains how she worked with her own psychologist alongside Jenna and I, as registered dietitians, to get at the root cause of her mental health and nutrition struggles and ultimately overcome them. 

The nutrition knowledge we teach our clients suited Lindsay’s personality type, allowing her to understand the importance of fueling appropriately and then implement changes. She shares the highs and lows of recovery: breaking her routines and food rules ultimately led to Lindsay seeing positive changes in her mental and physical health: feeling more energized and happier, able to perform better, socialize and laugh more are just some. 

Healing her relationship with food has allowed Lindsay to get more out of life and fully embrace her collegiate experience. In spite of now fueling appropriately, Lindsay shares the long-lasting consequences of underfueling, including a recent stress fracture diagnosis, how she has accepted her changing body, and ultimately finding the “real Lindsay” again.

Refer back to Episode 21: Hydro Interval Training, Endurance Coaching & Nutrition with Melis Edwards for more information on aqua jogging and cross training.

Lindsay’s Official Bio:

Lindsay is a recent client of mine who began working with us at Rise Up Nutrition at the beginning of her freshman year of college, Fall 2021, having struggled with food for close to two years. Lindsay is a NCAA D3 collegiate track and field and cross country athlete for Colby College.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode of the Female Athlete Nutrition podcast, I talk with professional trail runner, coach, podcast host, and physiologist, Corrine Malcolm. We start by exploring Corrine’s childhood in Wisconsin, growing up a very active kid, involved in sports from early on. Corrine shares how her competitive spark was ignited, playing a variety of sports through high school and in college. We hear Corrine’s remarkable story of playing on two different NCAA college teams: cross country skiing and track. She discusses some of the challenges of being on a competitive collegiate team, including how team politics kept her from racing nationals.  With her eyes on the Winter Olympics, Corrine explains her decision to drop out of college and join the US biathlon team. A mix of cross country skiing and shooting, Corrine’s training increased dramatically and it wasn’t long before Corrine started to feel the effects. Corrine talks about the team cultures within college and professional settings she’s been a part of, and how that influenced her physical and mental health.

We define overtraining syndrome (OTS), the signs and symptoms, and how to avoid it. Athletes with OTS are no longer benefiting from their training, and a couple rest day won’t solve it. Corrine shares her story with overtraining syndrome, even without RED-S or underfueling, that left her chronically fatigued and resenting the sport. We touch on the overlap between RED-S and OTS, while highlighting that they are independent conditions. Corrine opens up about the psychological symptoms of OTS, poor training, underperformance, and anemia that she experienced: OTS is all an encompassing physiological, metabolic, and mental condition.

We discuss recovery from OTS: Corrine was forced to retire from biathlon prior to the Olympics and step away from all sport for 18 months.

We hear about Corrine’s return to competitive sport, this time in trail and ultra running, and how she is using the lessons she’s learned along the way to help her and others succeed today. Corrine normalizes taking time off and sharing the struggles, both in this episode and on her own podcast the Trail Society.

Corrine and I discuss staying fueled even with a busy schedule, including great strategies perfect for high school and college athletes, as well as us moms and working professionals. Corrine shares how she currently prioritizes her nutrition within and around workouts by planning ahead and preparing snacks and recovery shakes in advance. We emphasize the importance of avoiding within-day energy deficits, starting with eating around morning workouts. Corrine advises listeners that being busy is not an excuse for underfueling, and coffee is not breakfast!

Corrine Malcolm’s Official Bio:

Corrine is a coach, physiologist, writer and newly minted editor-in-chief for FreeTrail, podcast host, and a professional runner for Adidas Terrex. Corrine takes after her mom -an emergency medicine doctor, medical director, and violin teacher- in that she feels she has to do a little bit of everything. Corrine says she has vexed many teachers, coaches, and parents with her need to know "why" - but that same impulse drives everything she does. Corrine has been an NCAA athlete in two sports: skiing and running, a national team member in both biathlon and trail running, dropped out of college twice, coached endurance sports for a decade, and most recently she has helped launch live broadcast commentary for trail and ultra running at races like the Western States Endurance Run (WSER) and Ultra-Trail du Mont-Blanc (UTMB).

Follow Corrine on Instagram and Twitter @corrinemalcolm and check out her podcast The Trail Society Podcast 

This episode is brought to you by PRACTICE BETTER:

Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months.

https://practicebetter.grsm.io/runp 

This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance:

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here!

Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle.

Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too.

I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”! 

TOPIC TIMESTAMPS:

1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already 

4:30 3 tips for healing from disordered eating 

10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian

15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132

19:30 My birth control experiences; understanding your menstrual cycle and hormones 

28:40 Menstrual cycle nutrition 

30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning 

39:10 Meal planning tips 

41:15 Body changes around pregnancy and as a mom

42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143

49:05 Food fundamentals and *not* food and hydration rules

Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode I explain my personal experience, symptoms and recovery from COVID-19 and how it influenced my nutrition and training. Please remember this podcast is not suitable medical advice and is not reflective of everybody's experiences with coronavirus. I share how I listened to my body to tailor my training, and how in hindsight I would have done things different in my rehabilitation and return to run, including a bit more diaphragmatic breathing and yoga. I also share how important it is to continue nourishing your body through a sickness, while also remembering that nutrition is best as a preventative medicine. I discuss the role that Vitamin D, Vitamin C, Magnesium, and Zinc may play in coronavirus and fighting off respiratory infections.

If you find that you struggle with your nutrition during times of adversity, that is exactly why having a nutrition coach can be helpful. From helping you fuel for peak performance, as well as through sickness and injury. Please contact me if you feel you need more support for day to day, or season to season fueling by heading to www.riseupnutritionrun.com. You can always book a free call with me to discuss your needs!

Some references & resources reviewed when preparing for this topic include multiple articles from ncbi.blm.nih.gov/research/coronavirus and more specifically:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7315835/

Wang TJ, Chau B, Lui M, Lam GT, Lin N, Humbert S. Physical Medicine and Rehabilitation and Pulmonary Rehabilitation for COVID-19. Am J Phys Med Rehabil. 2020;99(9):769-774. doi:10.1097/PHM.0000000000001505

https://pubmed.ncbi.nlm.nih.gov/32787373/

Zha L, Xu X, Wang D, Qiao G, Zhuang W, Huang S. Modified rehabilitation exercises for mild cases of COVID-19. Ann Palliat Med. 2020 Sep;9(5):3100-3106. doi: 10.21037/apm-20-753. Epub 2020 Aug 10. PMID: 32787373.

https://link.springer.com/article/10.1007/s13671-020-00315-0

Matsui, M.S. Vitamin D Update. Curr Derm Rep 9, 323–330 (2020). https://doi.org/10.1007/s13671-020-00315-0

In this episode of the Female Athlete Nutrition podcast, I talk with former professional soccer player and youth female athlete performance coach Erica Suter. We discuss strength training for young athletes and the benefits of learning these skills and movement patterns early. Erica recommends starting strength and conditioning training in middle school before children hit puberty, emphasizing fun, healthy competition and using comparison positively to level up!

Erica shares her personal journey in sports, participating in many different activities before specializing in soccer later in high school. Despite having the opportunity to play NCAA Division 1 collegiate soccer, Erica played for Johns Hopkins, a small Division 3 school. We discuss collegiate athletics and recruiting, explaining why athletes should look beyond D1 colleges and consider D2 and D3. 

We speak to the rise of injuries in young athletes, and how focusing on improving strength benefits performance and injury prevention. Erica gives listeners her top 3 tips: free play, year-round resistance training and proper nutrition. 

This episode covers navigating body changes through puberty and the reasons for weight training during this time for female athletes. We debunk the “getting bulky” myth, an unwarranted fear among active young athletes.  Adolescence is the key time for strength and conditioning when our bodies are primed to build muscles and bone density. Without proper nutrition and fueling pre/during/post training, workouts are wasted as muscle break down outweighs recovery and rebuilding.  

As an elite player, Erica supported her performance with turkey sandwiches, bagels, apple and peanut butter, and trusty chocolate milk! We discuss other fueling strategies and habits to maximize competition performance, speed, strength and adaptation to training.

Follow Follow Erica on Instagram @fitsoccerqueen 

For more on Erica and the coaching and resources she offers, check out her website: https://ericasuter.com   

Her podcast: The Soccer Queens Podcast 

And her book ‘The Strong Female Athlete: A Female Athlete Guide to Improve Performance, Reduce Injury, and Increase Confidence’ 

Erica Suter’s Official Bio

Erica is a passionate Youth Speed, Agility, Strength and Conditioning Coach in Tampa, Florida and online, who has been working with athletes for over ten years in performance enhancement and injury prevention. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength.

Her mission is to help them become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

This episode of the Female Athlete Nutrition podcast is with physical therapist Dr. Kelly Baez, PT, DPT. Kelly shares her unconventional path to becoming a physical therapist, inspired by teaching children and taking a personality test. Kelly owns a concierge medical practice, Brisa Wellness, that offers personalized care plans tailored to your lifestyle. Brisa stands for breeze in Spanish, which represents the emphasis on our body’s environment and movement. We dive deep into concierge medicine and how it differs from the traditional insurance-based healthcare model in the US. We talk about the strengths and weaknesses of both, and the role for self-pay, specialist care through concierge medicine.

A lot of the conversation is about chronic pain, understanding pain perception and lifestyle interventions that may help. These include exercise and physical therapy, mindset strategies, nutrition, hydration, blood testing and sleep. We highlight the roles of movement and antioxidants for healing chronic pain. Kelly also speaks to the importance of pelvic floor, bowel and urinary health, including signs and symptoms of dysfunction. Underlying this episode is the role of a multidisciplinary team for managing your health, and Female Athlete Nutrition is here to help you with your nutrition!

TOPIC TIMESTAMPS:

5:15 Introducing Dr. Kelly Baez and her background as a teacher and physical therapist7

10:45 Kelly’s physical therapy philosophy and holistic healthcare beliefs 

14:00 Concierge medicine vs traditional insurance-based healthcare 

23:00 Tips for health insurance and affordability 

24:30 Understanding and managing chronic pain

32:00 Pain perception: individual responses and mindset

37:00 Gender differences in healthcare and treatment

40:30 Role of nutrition in the treatment in chronic pain

43:30 Blood work and functional medicine for pain management 

44:45 Tips for helping your body for health, performance and healing

49:00 Pelvic floor, GI and hormonal dysfunction and health  

1:00:00 End of the podcast questions

For more on concierge medicine, this time from a family medicine practitioner, check out: “190. How CrossFit Kickstarted RED-S Recovery,  12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD”

Follow Dr. Kelly Paerce Baez on LinkedIn and her practice on Instagram @brisawellness.co and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

In this episode of the Female Athlete Nutrition, I talk with counseling and sport psychologist Dr Riley Nickols. Dr Nickols specializes in helping athletes with eating disorders, and in this conversation, we discuss this topic in depth. Dr Nickols and I cover the differences between eating disorders in athletes versus non-athletes, the fine line between healthy training and nutrition practices and disordered exercise and eating, and factors that make athletes more susceptible to eating disorders. Dr Nickols emphasizes the prevalence of disordered eating in male athletes as well as females, and the importance of early detection and diagnosis in this population. Eating disorders are illnesses, but unlike physical health problems, athletes often hide symptoms and don’t seek help, so it is vital those around them recognize potential red flags. 

Dr Nickols shares the work he does on the advisory boards of NEDA and EDCare, helping educate medical providers and athletic staff on eating disorders. He also speaks about his private practice, Mind Body Endurance, where he and his team provide athletes support for their mental health, sport performance, eating, and nutritional concerns. Riley offers services both virtual and in-person in St Louis, MO, and you can find out more at https://mindbodyendurance.com/. We finish off with our usual end of the podcast questions and chat about our shared love of running.

For more on Dr Nickols, check out her website https://mindbodyendurance.com/ 

Follow Dr Nickols on Instagram @mindbodyendurance and me, your host Lindsey Cortes, @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

3:15 Finding sports psychology as an injured athlete navigating uncertainty and changing athletic identity 

6:25 Riley’s career trajectory to working with athletes with eating disorders 

11:30 Eating disorders in athletes vs non-athletes

16:45 How healthy are athletes really? High performance training vs disordered exercise

24:30 Eating disorders in male athletes

30:30 Recognizing and helping athletes with disordered eating

35:25 Working with NEDA and EDCare: educating and training providers

39:00 Riley’s private practice, Mind Body Endurance, providing sport psychology and eating disorder services to athletes 

42:45 End of the podcast questions

In this episode of the Female Athlete Nutrition podcast, I talk with thru-hiker and outdoor enthusiast, Tara Vavrik. In 2021, Tara thru-hiked the Appalachian Trail (AT), covering over 2100 miles in almost 6 months. This epic adventure was not without challenges, having lasting impacts on Tara’s relationship with food and her body. Tara shares her nutrition journey on the trail, experiences with hiker hunger, weight loss, and severe malnutrition. We explore the impact of diet culture and nutrition myths on Tara’s relationship with food from childhood to date, her work as a personal trainer, and her newfound nutrition understanding.

Tara is also a client of mine currently enrolled in Rise Up Nutrition’s Alumni Program. We discussed what led her to working with me and the support she received; Tara’s background and needs were slightly different from a lot of our clients, and her experience illustrates the individualized approach we take with all our clients. Tara explains how she continues to benefit from the ongoing support and accountability as part of the Alumni Program; if you are a past client and want to join too, get in touch!

Follow Tara on Instagram @tara_vavrik Youtube @taravavrik and on TikTok @luckytobeoutside and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

2:45 Long thru-hiking trail adventures

7:30 Tara’s journey hiking the Appalachian Trail  (AT)

13:00 Nutrition on the Appalachian Trail (AT) and fueling ultra distances

16:50 Nutrition-related challenges while hiking the AT: malnutrition, weight loss, fatigue, lack of hunger and energy, low mood

22:00 Returning from the AT and noticing disordered thoughts

26:00 The lasting impact of body changes and poor fueling as a thru-hiker

30:00 Hiker hunger and starvation 

33:15 Tara’s background with nutrition, sports, and diet culture 

38:00 Nutrition fear mongering and misinformation in the fitness industry; going gluten free and restricting 

42:00 Realizing signs of disordered eating and getting help

47:00 Working with Lindsey and the different support offered by Rise Up Nutrition

50:00 The Rise Up Nutrition Alumni Program for ongoing nutrition support and accountability 

54:30 End of the podcast questions

This episode of the Female Athlete Nutrition podcast is with former elite gymnast JaNay Honest. JaNay shares her gymnastics journey, overcoming multiple knee surgeries and doubt to compete at the NCAA DI level for UCLA, the best collegiate gymnastics program. We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college.

JaNay highlights UCLA’s tasty food options, as well as the nutrition support she received as a top college athlete, focusing on energy for performance, injury recovery and pain management. We discuss JaNay’s fueling approach as an elite gymnast, and how that has changed now she’s no longer training and competing at that level. JaNay and I provide listeners with tips for intuitive eating as an athlete without falling into disordered eating. JaNay talks about her transition post college to becoming a professional dancer and sports broadcaster, and how career decisions don’t have to be decided in college!

TOPIC TIMESTAMPS:

5:00 JaNay’s start in gymnastics 

8:40 Overcoming doubt to walking onto UCLA’s top NCAA DI gymnastics program; college recruiting advice

17:30 UCLA’s delicious food offerings!

19:10 Sports nutrition and intuitive eating as an athlete 

25:50 Fueling as a “non-athlete” after college gymnastics

33:20 Injuries and surgeries as an athlete: fueling recovery 

36:30 Listening to your body; pain management 

44:00 Life after college athletics as a professional dancer 

49:05 Career advice; Balancing multiple jobs and different interests 

54:00 Sports broadcasting and being a women in sports media 

1:05:00 End of the podcast questions

Follow JaNay on Instagram @janayhonest and your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with  World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance.  We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions.

TOPIC TIMESTAMPS:

7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes 

17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance 

22:15 Keto diets impair performance and economy

26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes 

29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling 

33:10 Debunking the “train low carb, race high carb” paradigm 

40:00 Training with carbs for optimal performance 

42:45 Ketone supplements for sports nutrition  

46:10 Keto diets impairs immune and bone health, and iron status 

53:20 RED-S: is it being over-diagnosed?!

1:01:00 End of the podcast questions 

Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode of the Female Athlete Nutrition podcast, host and sports dietitian Lindsey Elizabeth Cortes engages in an insightful discussion with fellow sports dietitian and eating disorder specialist Rebecca McConville. They delve into the complexities of nutrition and the pressures on female athletes regarding body image and health. Becca shares her expertise on Relative Energy Deficiency in Sport (RED-S), its symptoms, and how it affects athletes. They also discuss the importance of a multidisciplinary approach to treatment and how providers can better assist their clients. Becca further explains her certification program aimed at educating and empowering other providers in the field. The episode is filled with valuable insights and practical advice for athletes, coaches, and health professionals alike.

01:19 Meet Rebecca McConville: Expert in RED-S

02:38 Understanding RED-S: Personal Experiences

04:18 The Impact of Underfueling on Athletes

06:45 Exploring RED-S in Depth

13:05 Unseen Contributors to RED-S

18:45 Addressing RED-S and Eating Disorders

19:12 Debating the Existence of RED-S

29:49 The Role of Physical Therapists in Nutrition

30:45 Mental Health and Nutrition Connection

31:15 Challenges in the Medical Model

32:01 Athletes and Nutritional Misconceptions

33:10 Knowledge vs. Application in Nutrition

36:56 Social Media's Impact on Athletes

41:49 Training and Educating Providers

47:24 Fun and Personal Insights

50:16 Conclusion and Resources

Resources and Links Mentioned:

Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-y

Rebecca McConville's website: https://beccamcconville.com/

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

This episode of the Female Athlete Nutrition podcast is with To Taste’s Registered Dietitian and culinary nutrition specialist Lexi Cole. To Taste is a culinary nutrition company on a mission to enhance nutrition education and culinary experience. We discuss the importance of learning how to cook, as well as kitchen and knife skills, for mental and physical health, including the emerging field of culinary medicine. Lexi shares her journey to becoming a dietitian, rooted in family food memories and a desire to fuel better as an athlete. Lexi has a particular interest in nutrition sustainability, sharing two top tips: eat more plants, and waste less food. We help listeners better understand food safety labeling, as well as how to use leftovers before they go bad.  Lexi and I also talk about the importance of honoring your heritage and culture through food; the episode’s overarching message is that food is for more than nutrition or fuel, it is to be enjoyed! Finally, Lexi leaves listeners with advice for fueling their sport: trust your body’s intuition and cravings, it’s most likely right!

TOPIC TIMESTAMPS:

6:30 Understanding “To Taste: A Culinary Nutrition Experience”

11:30 Learning how to cook confidently; teaching nutrition 

15:50 To Taste’s settings and services 

18:35 The importance of kitchen and knife skills; therapeutic benefits of cooking

24:20 Lexi’s journey to dietetics and culinary nutrition: family food stories, fueling as an athlete

29:00 Culinary medicine: promoting health in the kitchen

31:15 Sustainability in the kitchen: Lexi’s 2 top tips

34:10 Eat more plants (but not only plants); “beans is how”

39:45 How to use your leftovers and waste less; food safety and “best before” labels 

46:00 Lindsey’s fueling and food waste tip for athletes!

49:30 Catering to culture and heritage

55:45 Summary: food is more than fuel, it is to be enjoyed as well! 

57:40 Athlete intuition: lean in to your cravings 

Find out more about To Taste here: https://totaste.com/ 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode I chat with Andrea Szekely, rock climber and coach. We talk a lot about disordered eating in the rock climbing community and she shares her personal insight.

Andrea started climbing in Hungary when she was 8 years old and competed nationally and internationally for 20 years. She has coached youth climbers of all levels since 2011. She has an MBA from IE University and a degree in Psychology from Stanford University. She currently resides in Boulder, CO, where she works for a small startup, Alpine Start. You can usually find her out climbing or hiking/running after her workday is over almost every day of the week.

The documentary that is discussed in this episode is LIGHT and can be found on YouTube:

https://youtu.be/thtDQJGrO5s

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

The title says it all and I don't want to spoil it!

To join the waitlist for our Rise Up Nutrition Coaching program & learn more head to:

www.riseupnutritionrun.com/groupcoaching

Don't wait...spots are limited (for real, I value individualized nutrition and can only take a few people a month!)

Or book a call to learn more about the Female Athlete System of Transformation!

This episode features Jenna Sranzl, sports dietitian and nutrition coach here at Rise Up Nutrition LLC. Jenna has been a part of the Rise Up Nutrition team since January of 2021 helping to fuel female athletes. In this episode she tells her personal journey of becoming a dietitian, which includes recovery from anorexia while in college. I love Jenna's honesty, transparency, vulnerability, and strength - exactly why she is so helpful to our clients. If you are interested in working with Jenna, be sure to book a call with me first so I can tell you more about our services!

Book a call by clicking here

Listen to Mari's episode (mentioned in the podcast): https://www.riseupnutritionrun.com/episode-07

This is a raw and personal solo episode of the Female Athlete Nutrition podcast, as I share what’s really been going on the last 2 months. I open up about giving birth to my second son, Levi, and the heartbreak and anxiety that quickly followed. Baby Levi and I spent two and a half weeks in hospital before we were able to return home. From his birth, Levi fought for his life with a collapsed lung and undetectable blood sugar. I talk about some of the challenges we faced that first week and the realization that something was seriously wrong with Levi, something that didn’t have a quick fix or recovery timeline. Levi was diagnosed with a rare metabolic disorder, glycogen storage disease, impairing his ability to control his blood sugar. Since returning home, this means my husband and I are responsible for tube feeding him and very closely monitoring his blood sugar: at any moment Levi’s blood sugar could crash and result in a medical emergency. I discuss what home life looks like for us with a critically newborn, how it has impacted our future plans to relocate to Japan, my business Rise Up Nutrition, and the emotional toll it has had.

As well as sharing the challenges we’ve faced since Levi’s birth, I touch on some of the positives and blessings Levi has brought us. I talk about tube feeding a newborn, working with a team of medical professionals to find answers, and what the future might hold. I emphasize my gratitude for having the support of family, medical experts, and the whole Rise Up Nutrition team during this tough time. Currently, it is still an incredibly challenging and emotional time for myself and Levi, and while I’m not ready yet to discuss everything, this is a look into the last couple months, and I plan on sharing more soon.

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

1:45 I’ve had a baby! Introducing this solo episode and what’s been going on the last 2 months

4:00 Levi’s birth story: giving birth to a critically ill baby 

9:35 Realizing something was very wrong with my newborn; Levi and his life threatening medical condition: glycogen storage disease 

13:00 Home life with a critically ill newborn 

17:15 The emotional toll of having a baby

22:30 Postpartum life, returning to work, and gratitude and positives among the heartbreak

26:40 How Levi’s health has changed our future as a military family 

29:45 Future plans for me, Levi, and the podcast

In this episode, I talk with a client of mine, Alana Asch, who was enrolled in the Rise Up Nutrition Group Coaching program. Alana unpacks her disordered relationship with food from a child until now in her late 20s, beginning with food anxiety and severe restriction, then a diagnosis of anorexia nervosa as a teenager. She reveals how competitive and controlling traits, when applied to eating, ultimately hurt her physically and mentally. Alana opens up about her experience in an eating disorder treatment facility that proved unsuccessful as she fought to manage her anxiety through controlling her food. A lack of support and feelings of being out of control then led Alana down a path of overexercising, alcohol and drugs. These behaviors, alongside self-harm and promiscuity, commonly accompany mental health struggles as sufferers substitute one for another.

Despite a masters degree in strength and conditioning and a solid nutrition understanding, Alana reflects on the difficulty she had applying her knowledge to herself. Through the Group Coaching program, Alana was able to unpack the belief she held about having a “sugar addiction”: restricting during the day led her to craving sweets in the evening. Alana explains how this holiday season, by fueling correctly and learning that all foods fit, she has noticed a difference in her mindset when surrounded by an abundance of the sweet treats she used to crave so much.

At Rise Up Nutrition, we aim to keep our clients active throughout their program, allowing them to experience how optimal fueling benefits performance. Alana shares how fueling with more carbohydrates throughout the day translated to increased energy and improved performance in the gym. We touch on the value of a coach, both for athletics, mindset and nutrition, and Alana’s coaching business, The Better Coach. Alana underlines the importance of seeking professional help, no matter your knowledge level, from someone you trust and can truly empathize with your struggles.

Alana Asch’s Official Bio:

Alana Asch was one of my clients and a certified strength and conditioning coach with a master’s degree in exercise science. Alana grew up a female athlete, focusing on soccer. Her soccer team ran a lot for their training, so when she stopped playing soccer she continued running and completed several marathons and half marathons. After being confused as to why she could run a marathon but not do one pull-up, she became interested in strength and conditioning. That’s when she went back to school and obtained a master's degree and, as mentioned, is now a strength and conditioning coach with her own business, The Better Coach. When she’s not coaching others, Alana enjoys training herself. Though not training for any specific event at the moment, Alana enjoys getting after some runs and weight training regularly.

Find Alana and her business, The Better Coach, on Instagram @thebettercoach

And online at alanaasch.com 

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. We revisit a topic at the heart of Riise Up Nutrition, relative energy deficiency in sports (RED-S). This is a topic I first covered way back on episode 2, “What is RED-S?”, which I recommend you check out, alongside episode 5 “Eating Disorders, To Exercise or Not to Exercise?”.

First, Jenna and I breakdown relative energy deficiency in sport, defining key characteristics like underfueling and energy needs for athletes. We discuss how RED-S differs from the female athlete triad: all genders, body sizes, and ability of athletes can be diagnosed with RED-S, highlighting the key signs and symptoms, touching on the importance of working with a dietitian throughout the diagnosis and recovery processes. 

In the second part of this episode, Jenna and I each talk about our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. We leave listeners with a promise that RED-S recovery IS worth it and you will be better off for it! We’re here to help you or anyone you know overcome nutrition-related and fueling concerns, reach out and start your path to recovery now!

For more on RED-S, check out episode 2 “What is RED-S?”

https://podcasts.apple.com/us/podcast/what-is-red-s/id1537395854?i=1000499401138

And episode 5 “Eating Disorders, To Exercise or Not to Exercise?”

https://podcasts.apple.com/us/podcast/eating-disorders-to-exercise-or-not-to-exercise/id1537395854?i=1000501202202 

Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

In this episode we talk about:

5:00 What is relative energy deficiency in sports (RED-S)? How does RED-S differ from the Female Athlete Triad?

8:00 Understanding energy balance, energy availability, and nutritional needs for athletes

11:00 Signs and symptoms of underfueling 

12:50 Broadening the diagnosis criteria: RED-S can occur at any weight, age, and performance level

17:00 Bringing men into the conversation: all genders can suffer from RED-S

19:30 Diagnosing RED-S and the importance of working with a sports dietitian. Nuances of RED-S, within day energy deficits and accidental underfueling. 

24:15 What we mean by “underfueling”, with or without RED-S

29:30 Nutrition fundamentals and guardrails to avoid underfueling

31:00 Weight loss and underfueling 

40:30 Jenna’s personal experience with weight gain: coping with the RED-S recovery process and body changes

42:15 Optimal health and fitness comes in different body shapes, sizes, and weights

44:05 Eating disorders and disordered eating 

48:15 Jenna’s past experiences with eating disorders, disordered eating, and RED-S. Relapse, diet culture, marathon training, ADD/ ADHD, and comparison to a younger self.

57:15 Lindsey’s past experiences with nutrition and exercise, potential RED-S and disordered eating beginning in high school. From injuries and an eating disorder, to underfueling for athletics, to stopping exercise and gaining weight.

1:05:05 Gut health as a symptom of RED-S and underfueling 

1:05:55 The importance of RED-S awareness and diagnoses for recovery 

1:06:55 Exercise during and after RED-S recovery 

1:09:00 You can feel better! RED-S recovery IS worth it!

This episode of the Female Athlete Nutrition podcast is with endurance sports journalist, ultrarunner, and podcaster Molly Hurford. Molly is also a coach and author, passionate about getting people—especially girls and women—psyched on adventure and being outside. We talk about how the lessons learned through sport translate into life, highlighting the importance of sport for women and girls. Molly and I discuss the huge participation dropout rate in teen girls, emphasizing strategies for keeping them in sports, including: female athlete role models, normalizing puberty, positive fueling messaging, and more. Molly shares how she helps to inspire and empower young girls to enjoy sports and reading through her “Shred Girls” book series, Strong Girl Publishing company, the Consummate Athlete podcast, coaching, and more. Tune in to hear all about pre race meals, the problem with “What I Eat In A Day’ content, and how Molly fuels her ultramarathons on Mountain Dew and bagels! 

TOPIC TIMESTAMPS:

7:15 How sports benefits your whole life; Molly’s athletic background 

10:20 The importance of sport for women and girls

12:25 Strong Girl Publishing: making sport and reading cool for girls 

21:30 Giving young athletes better nutrition and puberty education  

27:20 Positive food memories and stories 

29:15 Pre race meals and carbs: educating parents and debunking diet culture 

34:10 Problematic athlete diets and “what I eat in a day” content 

36:15 Consequences of underfueling: impaired performance, injuries, burnout 

38:40 Molly’s career as a writer: geeking out on sports

41:40 Cycling 101 and riding memories: breaking down barriers to participation for women and girls 

50:20 More to Molly: coach, ultrarunner, Consummate Athlete founder and podcast host

52:30 End of the podcast questions 

Find out more about Molly, her books, and coaching on her website: https://www.mollyhurford.com/ and Strong Girl Publishing here 

Tune into the Consummate Athlete podcast 

Follow Molly Hurford on Instagram @mollyjhurford @consummateathlete @stronggirlpublishing and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This is a special episode of the Female Athlete Nutrition podcast celebrating 200 episodes and our 4 year anniversary! For the first time, Lindsey Cortes is the guest rather than the host. Instead, podcast producer Ruby Wyles is behind the mic leading this conversation. This episode has it all: reflections on 200 episodes, family updates, future projects, dream guests, sports nutrition trivia, myth busting and much more! We are so grateful to you, our audience, for tuning in each and every week, and we want to hear from you! Check out all the topic timestamps and links below for everything we mentioned and ways to get in touch. Here’s to 200 more!

TOPIC TIMESTAMPS

2:15 How Lindsey has “balanced” parenting with work, training, podcasting and more

9:30 Advice for juggling competing demands as a student-athlete

12:45 Being a medical mom to Levi, her son who has glycogen storage disease, and the impact on family and day-to-day life

19:50 Why Lindsey’s family are sugar-free

22:00 Tips for meeting your nutritional needs as a busy parent and/or athlete

23:10 Podcast trivia on the 3 most popular episodes: 141. Dr. Stacy Sims, 176. Meghann Featherstun, 180. Carrie Verdon

27:50 How and why the podcast started, how and why it’s still going

31:00 What Lindsey is most proud of about the podcast; how the podcast is having an impact

34:25 The podcast’s impact on Lindsey’s nutrition and training

37:15 Podcast dream guests (email us at info.riseupnutrition@gmail.com)

38:20 How to support the podcast

39:40 Bonus round on the top sports nutrition trends of 2024: plant-based nutrition and protein, gut health, and rapid rehydration solutions.

45:25 Myth busting: Is all you need to recover protein?

47:20 Myth busting: Should all female athletes supplement with iron?

49:00 Myth busting: Does lighter and slimmer equal a faster, better athlete?

50:55 Teasing Lindsey’s future plans: (1) her book, (2) returning to working with clients as a dietitian

52:40 Rise Up Nutrition vs Female Athlete Nutrition (don’t stress the name change!)

54:40 End of the podcast questions

Things we mentioned:

Ep 140: My Newborn’s Medical Condition + Life Updates

Ep 143: Individualized Nutrition For All + Glycogen Storage Disease

Lindsey’s sugar-free blog: One year ago I decided to cut out all sugar…

Ep 200: Faster as a Master’s Runner + Nutrition for Lyme Disease with Jen Saint Jean 

141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-S

6. Mary Cain, More than a Runner 

167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy Sims

176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon

Follow Ruby on Instagram @rwyles_ and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR NEWSLETTER AND EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

Today I interview Anna Rohrer, experienced runner and mindset and performance coach. This episode touches on it all: athletics, nutrition, and mindset! We discuss her personal experiences with running starting at a young age with success in high school being named Gatorade Girls XC Runner of the Year in 2014-2015 and 2x National Footlocker Champion, helping her land a spot on Notre Dame's XC & Track and Field teams.

But this success was not achieved without many hardships along the way, including major injuries. From being one of the best in the nation to being in a wheelchair with injury soon after, Anna quickly had to reframe her mindset and stay positive in order to find continued success. Anna's mindset shifts also helped her along her nutrition journey. In college she sought help from a sports dietitian and kept an open mindset to learn how to nourish her body better, while pursuing careers in the field of science that helped her understand the importance of food as fuel.

Now Anna is a coach and mentor to young athletes while also helping high level professionals with mindset.

To connect with Anna you can find her on Instagram @coachannarohrer & annarohrer97 and learn more about her mindset and performance coaching at www.next-level-racing.com

dreamfuelcoaching.com

Anna's Official Bio:

Anna Rohrer grew up in Indiana and started running in the 7th grade. She was a 5x national champion in high school, 8x All American for the University of Notre Dame where she studied neuroscience and earned her master's in business management. After graduating she ran professionally for the Boston Athletic Association and started her own coaching and mentoring business for athletes, Next Level Racing. Currently, she is still coaching athletes and have a full-time job with Dreamfuel as a mindset and performance coach for high growth companies.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

In this solo episode of the Female Athlete Nutrition podcast, I introduce Rise Up Nutrition’s latest offering: the Sports Nutrition Team Toolkit! I speak to the need for professional sports nutrition education for coaches and teams to help athletes perform at their best: Rise Up Nutrition is helping them do just that! I discuss the Sports Nutrition Team Toolkit, an online resource designed to give more athletes and teams reliable sports nutrition education. The toolkit provides you videos on fueling fundamentals and performance specific fueling for athletes, bonus RED-S resources, downloadable athlete packages full of helpful handouts and yummy recipes, and more! With lifetime access and reusable content, the toolkit offers incredible value for money, is sport and gender neutral, and is ideal for high school, college, and club teams. 

Tune in to this episode to learn more and start getting your athletes the right nutrition education to help them perform better today with the Sports Nutrition Team Toolkit! 

Find the Sports Nutrition Team Toolkit here and learn more https://www.riseupnutritionrun.com/teamtoolkit 

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

2:00 Introducing the episode and the importance of nutrition support for coaches and teams

7:15 The Sports Nutrition Team Toolkit

11:50 Understanding and using the Sports Nutrition Team Toolkit, starting with fueling fundamentals and performance nutrition videos

16:00 Additional resources included in the Toolkit: recipes and handouts

19:30 RED-S education and prevention 

21:30 The need for the Toolkit and the current lack of nutrition support within colleges/ schools/ teams

30:45 How to access the Sports Nutrition Team Toolkit

31:25 Additional toolkit features: lifetime access, gender and sport neutrality, reusable resources

36:20 Call to action for athletes listening: send this to you coaches!

In this episode of the Female Athlete Nutrition podcast, I talk with fellow dietitian Taylor Larson. We talk about treating athletes with eating disorders within inpatient and intensive outpatient settings. Taylor speaks to the different levels of eating disorder care, the multidisciplinary team approach, and general treatment timelines. We discuss when to stop exercising during recovery, emphasizing physiological and psychological contraindications, before talking about returning to sport and developing a healthy relationship with movement. Taylor and I talk about why athletes are at risk of developing eating disorders, the influence of team and sport cultures, coaching styles, personality traits, and more. Finally, we highlight the place for different levels of care, highlighting the role of inpatient treatment for athletes with eating disorders.

Taylor Larson is a Registered Dietitian, certified in eating disorders and sports dietetics. Taylor specializes in working with both athletes and non-athletes with eating disorders and disrupted relationships with food through a weight-neutral lens. She sees clients virtually through her private practice, Strong Roots Nutrition, and is also the sports dietitian for the Victory Program, the nation’s first residential eating disorder treatment facility for athletes, at McCallum Place in St. Louis, Missouri. Taylor is passionate about helping clients understand the wisdom and complexities of the human body to cultivate self-care, body respect, and easier relationships with food, movement, and their bodies.

Find Taylor at http://www.strongrootsnutrition.com and follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

In this episode we talk about:

Body respect, balance and moderation

Taylor’s path to becoming a registered dietitian working with athletes with eating disorders

Levels of eating disorder care: inpatient, residential, partial hospitalization, and outpatient treatment

McCallum Place and the Victory Program, the nation’s first residential eating disorder treatment facility for athletes

Treatment timelines for eating disorder recovery 

Treating athletes with eating disorders at the Victory Program 

Determining when exercise is and is not appropriate during recovery from eating disorders, disordered eating, and REDS

Physiological and psychological contraindications to exercise

Returning to sport and developing a healthy relationship with movement

Risk factors for athletes developing eating disorders: personality traits, sport specific dieting pressures, injuries, coaching styles and practices, team and sport culture, low energy availability and more

The role of inpatient treatment for athletes with eating disorders

End of the podcast questions

In this episode of the Female Athlete Nutrition, I speak with Canadian Olympic sprinter and new author Micha Powell. The daughter of two Olympians, Rosey Edeh and long jump World Record holder Mike Powell, athletics is part of Micha’s DNA. She talks about what it was like growing up with two Olympian parents and the impact that had on her own journey is sports. After playing multiple sports growing up, Micha, like her parents, found success on the track and quickly progressed to making the 2016 Canadian Olympic team in the 4x400m relay. Unfortunately, she didn’t get to run in the Olympics, and Micha shares how she struggled with that disappointment alongside pressure and self-doubt. Micha continued to face multiple setbacks and mental challenges including imposter syndrome and injuries. These struggles motivated her to write a memoir “ Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and accompanying workbook all while training to make the Olympics! We dive deep into her book, sharing how everyone can benefit from mindset tools and lessons she’s learned along the way. I recommend you check out her book “Sprinting Through Setbacks” and workbook here; I think you’ll find them very helpful! We touch on Micha’s intuitive eating approach and remind listeners that the “perfect” diet is not the healthiest diet.

TOPIC TIMESTAMPS:

7:10 Micha’s journey into sports as the daughter of two Olympians

16:15 Handling pressure and disappointments in athletics

20:25 Overcoming self-doubt, expectations and setbacks for success 

28:45 Appreciating your wins and accomplishments; the importance of taking up space

34:45 Micha’s motivations for writing her book “Sprinting Through Setbacks” while training for the Olympics

43:00 Injury mindset tips; sharing the lows vulnerably 

51:15 Intuitive eating as an Olympian and avoiding the “perfect” diet

54:50 End of the podcast questions

Check out Micha Powell’s book “Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and workbook here, alongside Strong Girl Publishing.

Micha co-authored her book with previous Female Athlete Podcast guest Molly Hurford, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford.

Follow Micha on Instagram @michajadapowell and me, your host Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this introduction episode of the Female Athlete Nutrition podcast I explain who I am, how I became a sports dietitian, why I've transitioned into my full time business of exclusively coaching female athletes with their nutrition, why I am starting this podcast, and how this podcast is going to help you!

If you’ve ever been frustrated with your body, confused about nutrition, obsessed with eating healthy or guilty when you don't,  struggled with disordered eating, female athlete triad, RED-S, been overwhelmed & exhausted by nutrition, or want to learn how to maximize your nutrition for performance, then this podcast is for you!

Get excited and be sure to subscribe because the official podcast launch is coming very soon!

To learn more visit the shownotes

Follow me on instagram @Lindsey.RiseUpNutrition 

Or get in contact with me today by emailing Lindsey.RiseUpNutrition@gmail.com

This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols. 

Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based.

TOPIC TIMESTAMPS:

2:15 Angie’s athletics and nutrition background

7:35 Nutrition for baseball and softball athletes 

10:55 Meal timing and frequency: breakfast, around training/ competitions 

13:05 Caffeine and energy drinks

16:05 Stimulant, sleep, and appetite use in athletes for energy

18:35 Nutrition during long competition seasons; when your game day diet is your daily diet

20:30 Variable energy needs based on training; using technology to estimate needs 

23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds)

26:15 Healthy weight and muscle gain tips: “mass = gas” 

36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources

Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body”

Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode of the Female Athlete Nutrition podcast, I talk with Rise Up Nutrition’s mindset coach, Jennifer Riggs. Jennifer is a certified hypnotherapist focusing on emotional integration to produce positive changes, and provides our clients at Rise Up Nutrition with additional mindset support. She also practices energy work and other alternative healing modalities, and this episode is a deep dive into this and much more. We define and debunk practices like hypnotherapy, Inner Child work, Reiki, energy balance, and Emotion Code. We explore how getting in touch with your emotions, past and present, can help you find the answers to getting unstuck in your healing and recovery journey.

Jennifer shares how she guides clients through these therapies, helping them tune into their intuition, understand the roots of their struggles, and improve their self-worth. Jennifer speaks from personal experience as to how energy balance work can be used for healing relationships with food, body, and exercise. She highlights her own mindset coaching program and business, Progressive Hypnotherapy, which you can check out here: https://progressive-hypnotherapy.com 

Follow Jennifer on Facebook at Jennifer Riggs Mindset Coach and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

3:15 Introducing Jennifer and her background in healing modalities

4:30 Defining energy: emotional vs physical 

6:30 Working with Jennifer’s

9:30 Hypnotherapy: methods and myths

19:00 Understanding your Inner Child; getting to the root of problems 

25:50 Reiki and balancing energy to relax and heal 

31:20 What is Emotion Code

33:30 The power of your subconscious mind and intuition

39:15 Improving your relationship with food, exercise, and your body through energy work

46:30 Highlighting Jennifer’s own business Progressive Hypnotherapy, her book, and mindset coaching

48:15 End of the podcast questions

This episode of the Female Athlete Nutrition podcast is with family medicine physician Dr. Jana Baatenburg MD. She is a CrossFit Level 1 Trainer and Owner of Concierge Medicine of West Michigan, opening in September 2024! Dr. Jana shares her path to becoming a doctor and how athletics factored in. Dr. Jana opens up about her struggles with RED-S and underfueling, including 12 years of amenorrhea -a missing period- and bone injuries. She talks about how finding CrossFit and a community of athletes who believe that stronger is better for performance kickstarted her RED-S recovery. Dr. Jana highlights how gaining weight led to big performance improvements, as well as finally regaining her period after 12 years! We discuss some of the body image and weight gain challenges she faced, and how ultimately her desire to stay injury free and enjoying the sports she loved motivated her recovery. 

Dr. Jana is just one of many doctors and healthcare professionals I meet who have struggled with nutrition, and if that is you too, do not be ashamed. Even dietitians with extensive nutrition education can struggle with eating disorders, disordered eating and RED-S. We go on to discuss Dr. Jana’s work as a family medicine physician and how concierge medicine is bringing better healthcare to patients. 

TOPIC TIMESTAMPS:

4:00 Dr. Jana’s path to becoming a family medicine doctor 

7:00 Dr. Jana’s athletic background in running and CrossFit 

10:00 Dr. Jana’s RED-S experience: amenorrhea, weight control

14:45 How CrossFit helped Dr. Jana’s RED-S recovery

17:35 Gaining muscle (and weight) to improve performance 

20:10 RED-S consequences: 12 years of amenorrhea, injuries and poor bone health 

23:20 Period/ hormonal recovery 

24:20 Weight gain and body image challenges; Working with a sports dietitian 

28:20 Nutrition struggles as a doctor/ healthcare professional

31:00 Long-term bone health consequences and repeat injuries 

34:30 Dr. Jana’s work as a family medicine physician; Treating lifestyle/ chronic conditions

39:30 Concierge medicine practices: giving patients better healthcare; Dr. Jana’s practice: Concierge Medicine of West Michigan, opening in September 2024! 

Follow Dr. Jana and Concierge Medicine of West Michigan @cmwestmichigan, and your host, Lindsey Cortes, on Instagram @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode I chat with Selene Yeager, host of Hit Play Not Pause, a Feisty Menopause podcast for active, performance-minded women. We talk about the realities of female athletes going through menopause, shedding light on a topic that has not been discussed for far too long! Selene is on a mission to help women continue to train and feel great in their bodies no matter their age or hormone fluctuations by educating women on what is happening to their bodies and what they can do about it... which we discuss in this episode! So no matter your current age, I hope this episode inspires you that you do NOT have to slow down in your athletic career just because of your age and inspires you with the knowledge of what happens to your body during menopause.

Selene is a top-selling professional health and fitness writer who lives what she writes - as an NASM certified personal trainer, USA Cycling licensed coach, Pn1 certified nutrition coach, pro licensed off road racer, and former All-American Ironman triathlete.

To connect with Selene and learn more about Fiesty Menopause please connect with

@feistymenopause on instagram and request to join the Hit Play Not Pause Group on Facebook! You can also head directly to https://www.feistymenopause.com/ to learn more or sign up for their summit this month!

This episode is brought to you by the Rise Up Nutrition Group Coaching Program

Click here to Learn More & Join the Waitlist

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

This episode of the Female Athlete Nutrition podcast is with Registered Sports Dietitian and certified intuitive eating counsellor Becca Rick. Becca is a lifelong runner and we spend time discussing her relationship with endurance training and nutrition. She recently completed the Moab 240-mile ultramarathon, prompting a discussion about her fueling before and during, as well as her training, sleeping and race logistics. This includes fueling training, tapering and rest days, the importance of rest days, and pre-competition nutrition strategies that can be applied to anyone preparing for an athletic event or competition. 

Becca and I dive into intuitive eating as an athlete–yes, it’s possible!–and why it’s not the “hunger-fullness” diet. We give listeners tips for making intuitive eating work for you that do include planning and conscious thought about fueling your sport. Becca talks about being a dietitian for elite speed skaters, helping fuel the speed and power demands of their sport, and tackling the topic of power-to-weight ratio.

Becca opens up about past struggles with binge eating disorder and exercise dependency, and how she wishes she had help from a sports dietitian during recovery. We ask what “normal eating” really means and define being recovered. Becca’s recovery story highlights the non-linear journey to healing, but that it is possible! You can recover and continue to perform your sport! We’re here to help: find out more and get in touch today!

TOPIC TIMESTAMPS:

2:55 Becca’s ultra running journey; how sports relate to life 

9:00 Running 200-mile races: logistics and limits

13:40 Fueling training and racing ultramarathons; gut training

16:55 Rest and recovery around races; fueling rest and easy days 

24:30 Pre-race/ competition nutrition strategies 

25:45 Intuitive eating as an athlete (+ why it’s not the “hunger-fullness” diet)

30:50 Becca’s eating disorder history: struggling with binge eating disorder and exercise dependency; ED recovery as an athlete and the role of a sports dietitian

34:45 ED recovery is non-linear; what even is “normal eating” and being “recovered”?!

40:00 How ultrarunning supported Becca’s ED recovery 

44:10 Speed skating nutrition, power-to-weight ratio

52:40 Becca’s future ultrarunning plans

53:40 End of the podcast questions

Find Becca (Rebecca) online here: https://nutritionmechanic.com/ 

Follow Becca on Instagram @becs_slc and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com And get nutrition help today! 

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized.

In this episode we talk about:

-avoiding early sport specialization

-Elise’s soccer and multisport background

-Elise’s running trajectory: from high school and college, to professionally with the Bowerman Track Club and at the Olympics 

-role models and mentorship with Voice In Sport (VIS) 

-relative energy deficiency in sports (RED-S)

-Elise’s RED-S struggles: multiple injuries, low bone density, missing periods, underfueling 

-RED-S and amenorrhea recovery: decreasing training, focusing on fats and proper workout fueling, avoid energy deficits

-body changes and weight gain

-the importance of a regular period

-positive food experiences

-what an Olympian eats in a day

-end of the podcast questions

Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode, I talk with 4x Olympian and multiple time World and Olympic medallist Brittany Reese. We touch on her recent experience in Tokyo at the 2020 Olympic Games, and how she embraces different cuisines and foreign food cultures when frequently competing abroad.

Brittney speaks about the diverse athletic background she developed, pursuing team sports before finally specializing in track and field after playing collegiate basketball! From being encouraged by her mother to pursue collegiate track and field, to having her college coach persuade her to turn pro early, Brittney shares the importance of having people that believe in you and the power of role models.

Disappointment at the 2008 Olympics was the catalyst for Brittney exploring the role nutrition has to play in performance, seeking professional help from the on-campus sports dietitian. Brittney attributes her nutrition changes and gained muscle mass to huge leaps in performance, allowing her to maximize her potential. Brittney speaks about the normal fluctuations in her body composition and weight throughout the year, and how she prioritizes maintaining her muscle mass and micronutrient levels over a focus on “lighter equals faster”. Brittney’s success and longevity in track and field is testament to optimal and relaxed approaches to nutrition and recovery, and to her emphasis on fueling for performance and strength over leanness and looks.

Off the track, Brittney teases us with her passions for apparel design, coaching and giving back to younger generations. Looking to the future, Brittney talks transitions away from elite athletics to spending more quality time with her son.

Follow her on instagram and Twitter @daljbeast and find the Brittney Reese Fan Club: mykeychain.co/DaLJBeast

Brittney’s Official Bio:

Brittney Reese was born in Inglewood, California and raised in Gulfport Mississippi. She graduated from Gulfport High School as a state champion in both the long jump & triple jump. After high school she attended Mississippi Golf Coast Community College where she would play basketball and go on to earn Junior College All-American honors in the sport. Following her time there, Brittney took her talents to the University of Mississippi where she would truly find her calling in Track & Field and earn her degree in Entrepreneurship.

After Ole Miss Brittney goes on to become one of the winning athletes in US track & field history. She is an Olympic gold & silver medalist, and seven-time world champion, the indoor American record holder & she is 3rd all-time on the American outdoor list.

When Brittney is not competing on the track Brittney is a mother, philanthropist, sneaker head, gamer, coach, and fashion aficionado, and investor.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this client testimonial episode of the Female Athlete Nutrition podcast, I am joined by a co-host! Fellow Rise Up Nutrition dietitian Jenna Stranzl and I speak with a client of ours, Taylor Osterling. Taylor recently graduated from our Female Athlete System of Transformation, aka the FAST Track program, and is now part of our Alumni Program. Taylor talks about her decade long struggles with disordered eating, first being diagnosed with anorexia nervosa aged 12, and how the FAST Track program has helped her finally feel recovered. We discuss the difference between being “in recovery” and feeling “recovered”, and what has allowed Taylor to make the transition. Taylor shares her mindset and nutrition transformations, and Jenna and I highlight what’s required for a successful recovery: accountability, honesty, open-mindedness, and more.

We talk about pursuing a career in dietetics and how Taylor hopes to use her personal experiences to help others. Taylor enlightens us to the current nutrition and dietetics curriculum in college, and I emphasize the importance of thinking critically about nutrition information. We chat about the Alumni Program and a recent deep dive we did into different diets and diet culture. Taylor leaves listeners with great advice for setting yourself up for recovery success and using the Rise Up Nutrition community for support. Taylor shares how properly fueling in-and-around workouts is helping her chase big endurance goals like completing a marathon and an Ironman triathlon, before answering the usual end of the podcast questions. 

Follow Taylor’s food account on Instagram @livingfreely365 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

2:30 Introduction to Taylor, and why she started working with Rise Up Nutrition

8:45 Being diagnosed with an eating disorder aged 12: signs, symptoms, and struggles 

14:00 Recovery as a child vs as an adult; in recovery vs being recovered, and recovery expectations

20:30 Taylor’s progress as part of our FAST Track program  

24:00 What makes recovery possible, and the importance of accountability 

27:45 Pursuing a career in dietetics; why Taylor needed to recover herself first 

32:15 Nutrition education in college: science and textbooks vs practical applications

37:20 The Alumni Program’s diet culture deep dive and debunking

45:30 Rise Up Nutrition’s individualized fueling support; learning your body’s unique nutritional needs, and recovery motivation

49:45 Taylor’s advice to others listening

55:20 End of the podcast questions

In this episode of the Female Athlete Nutrition, I talk with a returning guest, Dr Nicky Keay, world-renowned sports endocrinologist specializing in female athletes. Tune in to Episodes 38 and 98 for my previous conversations with Dr Nicky Keay. For the first time in 129 episodes, we dive deep into all things thyroid and the hormones it produces. Don’t worry, Dr Nicky does a great job at explaining the science in a way everyone can understand!

We debunk myths around metabolism, metabolic rate and body composition, and how the thyroid is involved. Dr Nicky and I discuss how thyroid hormones are regulated and what happens when that goes wrong. We cover conditions of the thyroid gland, hyperthyroidism and hypothyroidism, signs, symptoms, and treatments. Dr Nicky talks about the place for thyroid medications and the caution they need to be considered with. We explore the impact of RED-S on the thyroid gland and its hormones, how being in a state of RED-S can suppress hormone production, and widespread effects of this like missing menstrual cycles. The good news is that RED-S recovery is the most effective way for healing the thyroid and its hormones, not medication! Dr Nicky has a great book exploring this and much more, check it out: Hormones, Health and Human Potential.

Hear more from Dr Nicky on Episode 38 and Episode 98 of the Female Athlete Nutrition podcast 

Follow Dr Nicky and her work on Instagram and Twitter @drnickykeay and her website https://nickykeayfitness.com 

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

3:30 What are the thyroid hormones and what their functions

7:00 How our body regulates hormones

8:15 Understanding metabolic rate and weight changes

14:30 Exercise for improving your metabolism 

19:00 Defining resting and basal metabolic rates

21:20 Hypothyroidism vs hyperthyroidism 

22:20 Hyperthyroidism: overactive thyroid gland; Graves disease

28:00 Hypothyroidism: underactive thyroid gland; Hashimoto’s disease 

31:45 For and against thyroid medications

37:30 The impact of RED-S on the thyroid hormones

42:30 Healing the thyroid during RED-S recovery

48:00 Autoimmune diseases and thyroid problems co-occurring with RED-S

50:55 Learn more about Dr Nicky Keay and her work 

This episode of the Female Athlete Nutrition podcast is with  sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator.

TOPIC TIMESTAMPS:

5:50 Meghann’s dietetics and running story 

10:30 Marathon running and pursuing athletic goals for fun 

15:50 Meghann’s nutrition philosophy and fueling performance 

18:25 Nutrition travel tips and pre-race fueling

24:00 Carbohydrate loading 101

28:30 How many carbs do you really need?

31:20 Carb loading myth busting: gaining weight and water retention

34:40 Rebalancing meals: prioritizing carbs over proteins and fats

37:50 Hydration needs and tech for calculating sweat rate

48:00 Debunking a fear of sodium 

49:30 Under-hydrating vs over-hydrating 

54:30 Dealing with GI issues and gut symptoms

58:45 End of the podcast questions

Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole

Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode I talk about Relative Energy Deficiency in Sport, aka RED-S, a condition which negatively impacts an athlete’s performance and health. I review the many signs and symptoms of RED-S, as well as reasons why you might find yourself with this condition.

I also review female athlete triad, amenorrhea, eating disorders, low bone mineral density/osteoporosis and how all of these conditions are related. I share some surprising and scary statistics about how many female athletes are afflicted with these health conditions and why it can be so detrimental to your health and your performance including altered hormones and suppressed metabolism.

Although RED-S is common in men and male athletes, I do speak of the importance of a female’s menstrual cycle and its role in (or lack thereof) in RED-S throughout this episode.

The root problem with RED-S is not getting enough energy for your body’s unique sport needs. Do you know how much energy YOU need? Some people find themselves with this condition due to an eating disorder, or disordered eating tendencies, due to ignorance and lack of nutrition education, due to over-exercising, or a sudden change in their exercise/training regime without proper nutrition changes, or perhaps a unique combination of it all. If you think you are showing signs or symptoms of RED-S seek out medical attention and the assistance of a Sports Dietitian. Guess what...I know the perfect one ;) It’s me! 

Email at Lindsey.RiseUpNutrition@gmail.com or head to my website to book a call and see how I can help you overcome RED-S ASAP.

www.RiseUpNutritionRUN.com 

References & resources mentioned in this episode can also be found on my website at www.RiseUpNutritionRUN.com/episode-02

Today’s show is extra special since it’s our first MALE guest on the Female Athlete Nutrition podcast and who better to interview than my own dad?!

Kevin Pfau (aka “dad”) is not only the father of 3 girls, but a great athlete himself, 14x consecutive Boston Marathon finisher, over 31 marathons completed with 15 faster than the BQ standard, a running coach, former hockey player and cyclist, lover of many sports, and my role model. 

It was so much fun to interview my Dad and hear his take on what putting three daughters into sport meant to him and how his outlook may have been different having daughters before his first son. At the end of the day, my Dad is a coach, and boy vs. girl it's clear he just wants kids to participate in sports and have fun. As we both laugh about in the podcast, he may not have the best nutrition advice, but we hear an interesting take on his experience with nutrition from growing up in the ‘60s and ‘70s where even drinking water during practice was seen as a sign of weakness. He might not be the picture of perfect nutrition, but he sure has come a long way!

For run coaching from Kevin Pfau visit:

https://simplifiedrunning.wixsite.com/onlinerunningcoach

For free e-books on how to Fuel Your Run visit:

www.RiseUpNutritionRUN.com/Shop

Less than one year ago, Lisa Wilson thought she migh be done competing. But one last shot landed her an OT Qualifying mark bringing her to a 5th place in the Hammer throw at the US Olympic Track & Field Trials this past June 2021, with a personal record of 70.9 meters at age 33.

Aside from being an elite athlete, Lisa is also my former teammate, roommate, and still friend from our days competing at the University of Massachusetts Amherst. At the time of her graduation, she held school records in the indoor shot put, weight throw, outdoor shot put, discus, and hammer throw. In her senior year, she was named the 2010 UMass Female Athlete of the Year. More recently she was USATF-New England Athlete of the Month for April 2021 and has qualified for USATF Indoor and Outdoor Nationals five times between 2014 and 2019. 

Today she shares her journey from deciding to continue hammer throw post-collegiately, to almost giving up on her Olympic dream after 2016, but thankfully finding a way to stay injury free and finding some of her best performances within the past year.

Lisa works full time with Perform Better, strength training & fitness equpiment, and feels strongly that her proper strength training & nutrition has kept her healthy and injury free to compete at this high level.

To get in contact with Lisa, follow her on Instagram @limariewi or email for details and deals with Perform Better at lisaw@mfathletic.com

In this episode, I talk with professional Team USA heptathlete Chari Hawkins. We touch on Chari’s start in athletes watching her four older siblings play, before getting involved herself in high school for the social time with friends. 

Chari opens up about her struggles with anorexia and body image in high school, seeking acceptance in her “skinny” appearance. This desire to fit in and keep her body small hindered her performance on the track as she no longer had the strength to win. Athletics helped pull Chari out of her eating disorder as she began to appreciate what her body could do rather than what it looked like, and the need to fuel herself appropriately. Fuelling well enabled Chari to see breakthrough performances that led her to NCAA success and on to Team USA. 

Chari explains how her obsession with food transferred onto the track, tying her self-worth and value up in performance outcomes. We discuss how Chari has put in years of work to shift her mindsets and accept herself independent of her performances. 

Chari tells us about the crippling performance anxiety she’s dealt with and how she’s built up her toolbox to allow her to succeed today. Different strategies work for different people, and we highlight how important it is to find what tips and tricks work for you. Chari spills the beans on her brand new program launching in March: 30 Days with Chari, where she will take participants through 30 different tools to train the mind and boost mental fitness. These techniques have allowed Chari to fall back in love with her sport and aim to help others find passion in their lives and sports too.

We discuss Chari’s approach to nutrition on competition days and how she adopts a race day meal plan to keep her fuelled regardless of nerves and hunger. Chari shares a hydration horror story and we talk about effective supplements for female athletes. Maintaining optimum levels of vitamin D, omega 3, creative and iron all contribute to peak performance: always check with a doctor or dietitian first! 

Follow Chari on Instagram and TikTok @_charihawkins and learn more about 30 Days with Chari

Chari’s Official Bio

Chari Hawkins is a Team USA Heptathlete and USA Bronze medalist. She loves sharing her journey as well as tips and lessons she has learned both on and off the track. She believes that if she can do it, you can too. 

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hillary opens up about a near-death experience while participating in her sport. One of the World's best trail runners, Hillary was competing in a Skyrunning race in Norway when she fell 150 feet off a cliff, breaking 14 bones and was told she would never run again. We discuss how Hillary handled this overnight shift from being a professional athlete racing at the highest level of elite sport to not being able to move, and the recovery journey she has been on these past 5 years that has challenged her identity and sense of worth. We talk about not ignoring your feelings, strategies for processing tough emotions including writing and mantras, and finding your sense of self outside of athletics. Faced with plenty of evidence to the contrary, Hillary shares how she manifested an unwavering belief that her best athletic days were still ahead of her: Hillary had to believe this and bet on herself long before she could see any results. We discuss finding motivation during injuries and setbacks, including making recovery your sport, developing rehab goals and to-do lists.

Despite barely being able to move, let alone train, Hillary explained how she shifted her mindset around nutrition, recognizing her body's needs for even more nutrients than normal to repair her injuries and build her back stronger. Hillary shares how she noticed her body and appetite change, but still avoided restricting calories knowing that doing so would only prolong her recovery and healing journey, and instead focusing on consuming anti-inflammatory foods and bone broth. 

Hillary and I chat about nutrition for bone health, muscle building and recovery, as well as the importance of nutrition timing. We touch upon avoiding within-day energy deficits and under-fuelling to improve bone health, prevent injuries, reduce cortisol, and optimize training: nutrition is a superpower for faster recovery and performance! 

Hillary speaks about the challenging 5 years since her accident full of more setbacks, injuries and even more broken bones, and how she has stayed motivated and hopeful that she would one day run again. She opens up about how she feared racing and loosing her “elite athlete” status, ultimately overcoming these doubts by focusing on running for herself and her own enjoyment. We discuss letting go of previous senses of self and comparison, handling recovery setbacks even when you think you are doing everything “right”, and sharing the whole journey, not just the highlights. Hillary shares her key pillars through the highs and the lows, running and recovery: nutrition, sleep and mindset.

We finish off discussing Hillary’s future running goals, taking on crazy long and steep ultra trail races, and now racing gravel bikes professionally too!

Follow Hillary and all she does on Instagram @hillygoat_climbs 

And at hillaryallen.com where you can also sign up for her newsletter 

Hillary’s Official Bio:

My career as an endurance athlete has not been straightforward. Through injury, setbacks and being told I would never run again, I’ve had to re-think what I consider impossible, as I continued to push myself, believing in my best athletic days ahead.

In 2017 I had a life threatening accident, where I fell 150 feet off of a ridge-line during a Skyrace in Tromsø, Norway. I broke a total of 14 bones and I was told I would never run again – let alone compete at the elite level. The cliff note version is this: after several years of rehab and recovery, I made a full recovery and returned to elite level racing, running some of my longest and most challenging races post-accident. It's what led me to believe that ‘your best athletic days are ahead of you,’ if you’re willing to work hard for what you love and never give up on yourself.

I am also a scientist, with a masters degree in neuroscience and physiology and structural biology; I’m a running coach, and a gravel cyclist too.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

This episode of the Female Athlete Nutrition podcast is with two great friends and physical therapists, Dr. Bobbie and Dr. Jess. They also co-host the Two Gals and a Glass Half Full Apple Podcast. Dr. Bobbie is a former competitive gymnast who now works with gymnasts, amongst other sport athletes, as a physical therapist at Level Up Osteopractic and Wellness in Naperville, IL. While Dr. Jess is the owner and founder of Core Essentials Physical Therapy & Wellness in Jacksonville Beach, FL, and specializes in breast cancer recovery and complex musculoskeletal disorders.

They both believe in a holistic approach to mental and physical health and wellbeing. We speak to the complexity and nuance of pain science and management, as well as the role of psychology here. As two doctors of physical therapy, Dr. Bobbie and Dr. Jess explain the education pathway to becoming a physical therapist, alongside other healthcare professions like dietitians. We discuss some of the challenges and shortcomings of the current healthcare model, and the role of speciality providers in the diagnosis and management of specific problems. 

Dr. Jess highlights the importance of physical therapy during and following treatment for breast cancer. She helps women regain strength and mobility in their upper body, as well as reducing and managing swelling through lymphedema therapy. While Dr. Bobbie works with athletes recovering from injuries, keeping them in their sport at the highest level possible. She explains what manual therapy actually is, when and why it might be useful, 

Believe it or not, physical therapy can be an effective approach to treating migraines and headaches, and Dr. Bobbie explains why and how. We end with both Dr. Bobbie and Dr. Jess answering the end of the podcast questions.

TOPIC TIMESTAMPS:

6:15 The importance of a holistic approach to health and well-being 

8:50 Pain science and psychology 

13:40 Dr. Bobbie and Dr. Jess’ friendship through grad school and beyond

16:00 Pathway to becoming a physical therapist; healthcare professions and certifications

18:20 Challenges with the current healthcare system; the role of physical therapists

25:00 PT and breast cancer

36:00 Lymphedema therapy to reduce swelling

44:10 Understanding manual therapy, joint and spinal manipulation, and other PT approaches

52:55 Treating headaches with physical therapy

55:20 Tips for athletes seeing physical therapists

59:50 End of the podcast questions

Check out Dr. Bobbie and Dr. Jess here:

Website: www.2-gals.com

Apple Podcasts: Two Gals and a Glass Half Full Apple Podcasts

Spotify: Two Gals and a Glass Half Full Spotify Podcast

YouTube: Two Gals and a Glass Half Full YouTube Podcast

Facebook: https://www.facebook.com/twogalsandaglasshalffull

Instagram: @twogalsandaglasshalffull 

Follow your host, Lindsey Cortes, on Instagram @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

Today I talk with one of my idols in the field of Sports Nutrition, Nancy Clark MS RD CSSD. Nancy was one of the first ever sports dietitians so having her on this episode is a thrill. We talk about her career, where she started and where sports nutrition is now, as well as advice for athletes and female athletes.

Nancy is a trusted food coach, nutrition educator, mentor, and sought after speaker, both nationally and internationally. Nancy has a private sport nutrition practice located in the Boston-area (Newton MA), where she counsels both fitness exercisers and competitive athletes. Nancy's clients have included the spectrum from student athletes to Olympians. She has been Team Nutritionist for the Red Sox and has worked with the Boston Bruins and Celtics. Nancy has written many books including Nancy Clark's Sports Nutrition Guidebook. Her nutrition advice and photo have even been the back of the Wheaties’ box!

You can connect with Nancy at:

www.NancyClarkRD.com

twitter.com/nclarkrd

facebook.com/nancyclarkrd

To have access to the RED-S Recovery Race mentioned in this podcast please visit:

www.RiseUpNutritionRUN.com/reds

In this solo episode of the Female Athlete Nutrition podcast, I take a deep dive into all things carbohydrates. I explore why your body needs carbohydrates for basic health, as well as performance and recovery, and explain why carbs really are life! First, I differentiate between simple and complex carbohydrates, rather than good and bad carbs, and explain the importance of having both in your diet. I speak to the importance of fiber, while emphasizing the consequences of consuming too much, including poor digestion and energy: more fiber is definitely not always better!

Next, I debunk some diet culture myths around low carb diets and dietary recommendations, before sharing why higher carbohydrate diets are beneficial for athletes. As my clients have found out, there is more to muscle recovery than protein: again, carbohydrates are key here! I share some client success stories and explain why refined, white carbohydrates may be better for you than whole, fiber-rich grains. I leave listeners with the advice to consider increasing their carbohydrate intake if they are serious about health and performance: despite what society says, carbohydrates really are your friend!

Here is the study I mentioned about carbohydrates and iron:

Hayashi N, Ishibashi A, Iwata A, Yatsutani H, Badenhorst C, Goto K. Influence of an energy deficient and low carbohydrate acute dietary manipulation on iron regulation in young females. Physiol Rep. 2022 Jul;10(13):e15351. doi: 10.14814/phy2.15351. PMID: 35785528; PMCID: PMC9251860.

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

TOPIC TIMESTAMPS:

2:30 Sneak peak into upcoming solo episodes.

8:30 Influence of carbohydrates on hydration, iron levels, and nutrient absorption.

14:00 Carbohydrates for performance and recovery. 

16:15 Diet culture and misinformation on carbs. 

20:00 Carbohydrates by the numbers: unpacking “low carb diets” and dietary recommendations.

26:30 Types of carbohydrates: simple vs complex, not good vs bad. 

33:00 Fiber and digestion. More fiber is not always better, and refined (white) grains may be better than whole (brown) grains.

40:30 Client success stories: how increasing refined carbohydrates and decreasing fiber led to improving health and performance, hormones and energy.

46:15 High carbohydrate diets for improving athletic performance and recovery.

50:30 Carbohydrates for crushing training and achieving performance breakthroughs. 

This episode is a fun conversation with Shay Haddow, expert coach and speaker on confidence and mindset for youth female athletes. After overcoming her own struggles of self-doubt and lack of confidence in club and college soccer, she knew that it was her life’s calling to provide female athletes with the coaching that she wished she had. Shay is on a mission to empower girl athletes around the world to build unshakable confidence so they can live and play to their fullest potential. We discuss her personal struggle with confidence and how she overcame it as well as fueling throughout high school and college soccer.

Connect with Shay on Instagram and Twitter @shayhaddow or @alphagirlconfidence

In this episode, I talk with a world leading expert in sports nutrition and University of Kentucky professor, Dr Travis Thomas. We start by discussing some of Dr Thomas’ academic and research highlights related to sports nutrition. While sports nutrition can be complicated, the most successful approaches are athlete-specific and individualized, which is why it’s important to work 1-on-1 with a dietitian. Dr Thomas and I emphasize the importance of your daily diet over fancy supplements, pills and powders. The foundations of performance nutrition lie in day-to-day eating and drinking, followed by intentional fueling around workouts and competitions, and only then topped off with specific supplementation strategies.

Dr Thomas and I discuss the latest research on hydration and the reliability of using urine color to assess this. Urine color is actually a valid tool we can all use to monitor hydration status daily: beware though, some foods, drinks and supplements may affect the color! We talk about different environments requiring different hydration guidelines before, during, and after exercise: however, the best approach is unique to the individual on the day.

Despite being a world leading researcher in supplementation, Dr Thomas, like we do at Rise Up Nutrition, focuses on a food first approach, followed by optimizing stress levels and sleep to help athletes perform. He speaks to the importance of ensuring supplement safety and efficacy, before highlighting the four key evidence-based dietary aids: buffers like sodium bicarbonate and beta alanine, dietary nitrates, creatine, and caffeine. We differentiate between ergogenic aids and medical supplements like vitamin D and iron for those deficient, and debunk why more is not always better and can actually be harmful! We talk about affordable and accessible health and performance supplements like beetroot juice and green leafy vegetables.

Sports nutrition is not just for Olympians, and Dr Thomas explains how we can all benefit from his research regardless of athleticism: similar approaches focused on elite sports nutrition can help all of us function optimally day-to-day, stay healthy and age gracefully! We explore this further with a deep dive into vitamin D, exercise and muscle function: vitamin D is not just for bone health! Whether you exercise indoors or out, maintaining optimal vitamin D levels deserves special attention. At Rise Up Nutrition, we use InsideTracker to help monitor our clients’ blood biomarkers like vitamin D, iron and more.

Follow Dr Thomas on Twitter@Dr_T_0926

Dr Thomas’ Official Bio

D. Travis Thomas, PhD, RDN, CSSD, LD, FAND, is an Associate Professor of Clinical & Sports Nutrition and Program Director of the graduate Clinical Nutrition program in the College of Health Sciences at the University of Kentucky. Dr. Thomas is a Board Certified Specialist in Sports Dietetics (CSSD). He has held multiple volunteer and leadership positions with SCAN and served as lead author on the current Nutrition for Athletic Performance Position Stand endorsed by the Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada. He was recently awarded the prestigious 2020 SCAN Achievement Award in Sports Nutrition, SCAN's first and highest award.

Dr. Thomas has fourteen years’ experience conducting human studies involving nutrition and exercise interventions across the lifespan. Over the past decade, Dr. Thomas has served as an investigator on several funded research projects that focused on a wide range of nutrition issues associated with the preservation and enhancement of skeletal muscle function and performance. These studies have focused on understanding the relationship between vitamin D and muscle metabolic function, nutrition and physical function in aging and athletic populations, nutrition interventions to improve endothelial function and to reduce symptoms in patients with advanced heart failure, and investigating nutritional strategies to preserve physical performance and lean body mass in patients with cancer. 

At the University of Kentucky, Dr. Thomas teaches advanced sports nutrition to graduate students and a novel undergraduate course titled “Nutrition for Injury Prevention and Rehabilitation.” Dr. Thomas also teaches and directs multiple clinical nutrition graduate courses and directs and undergraduate certificate called Nutrition for Human Performance. 

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience. 

Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions.

TOPIC TIMESTAMPS:

6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing 

13:50 Switching to collegiate rowing 

17:20 Lindsey’s path to coaching lacrosse

23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind

26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being

29:15 Women in sports as coaches and athletes 

31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes

39:45 Mental health resources on college campuses/ coach team mental health activities 

46:00 How improving athletes’ mental health improves performance

51:40 Promoting a positive nutrition culture in sports teams

1:00:40 End of the podcast questions 

Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University 

Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members:

119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro

118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell

114: Student-Athlete Mental Health Matters! With Arla Davis

Follow your host, Lindsey Cortes, @female.athlete.nutrition 

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/ 

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

I’m thrilled to interview Terin Humphrey, 2x gymnastics Olympic Silver Medalist in the 2004 Athens Greece Olympics, World Champion, 11x All American, 2x NCAA Individual bar champion, and 2x Hall of Fame Inductee. We chat about her experiences competing gymnastics at an elite level at a young age and training for the Olympics. We discuss some of her nutrition and body experiences especially transitioning from Olympics to NCAA sport then to life after gymnastics. Terin’s gymnastics career is incredibly impressive but you’ll also be interested to hear about some of her other accomplishments, like becoming a police officer, participating in American Ninja Warrior, coaching gymnastics, and now raising a young daughter and going to school to study law.

Resources mentioned at the end of the podcast:

RED-S Recovery Race: www.riseupnutritionrun.com/reds

In this episode of the Female Athlete Nutrition podcast, I talk with Sarah Cowart, academic coach for athletes. This is an incredibly timely episode with the Fall semester just beginning for most high schools and colleges. Sarah helps parents and student-athletes navigate the academic process to play sports in college, teaching them strategies for a successful transition. Sarah dives deep into the college recruiting process from the academic side, explaining the requirements student-athletes must meet in order to be eligible to compete in college athletics. She outlines the recruiting process timeline for high school athletes, the importance of maintaining a strong GPA in core classes, and fully understanding what classes the NCAA counts: check, a lot of classes don’t!

Sarah and I discuss the ways our personal experiences as collegiate athletes have shaped our futures, teaching us skills non-athletes miss out on, without underestimating the challenge. We talk about the importance, or lack thereof, of choosing your perfect major; Sarah’s advice is to pick something you’re truly interested in and worry less about future career implications. No matter your sport or current GPA, this episode will focus you in on the necessary steps to be prepared, achieve your dream of collegiate sports, and thrive as a student-athlete! 

The NCAA eligibility website that Sarah mentions can be found here: https://web3.ncaa.org/ecwr3/ 

Check out Sarah’s website https://sarahlcowart.com/ 

Follow Sarah on Instagram and Facebook @sarah.l.cowart and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

2:00 Sarah’s work helping student-athletes and parents understand the academic side of college sports 

4:40 Academic requirements for student-athletes

7:00 From high school to college athletics 

12:30 The college recruitment process: considerations for high school athletes 

19:30 Preparing for college academics 

21:30 Challenges and success strategies for student-athletes

29:00 Sarah’s student-athlete experience and career path 

31:00 How to choose a major and/or career field

36:00 Social media for student-athletes 

38:40 End of the podcast questions 

Today's conversation is with fellow Registered Dietitian Paula Sturm RDN FMN CFSP to address the multitude of gut concerns that people face. We chat about all the fun stuff: bloating, diarrhea, constipation, IBS, heartburn, gluten intolerance, and more! Paula expresses the importance of finding the root cause of these gut issues and getting professional help as opposed to starting restrictive elimination diets on your own which may make things worse for years to come. In addition to testing, and proper functional foods, Paula also touches on digestive issues due to stress, anxiety, and our enteric nervous system expressing the importance of emotional healing.

This is a rerun of Episode 11 from 2021. As such, some of the language is outdated and potentially triggering for some listeners. If you are in a sensitive place, I recommend you skip the end of the podcast questions. 

TOPIC TIMESTAMPS:

5:45 Introducing Paula Sturm and her passion for functional nutrition 

10:45 Gut issues and related signs and symptoms 

13:15 Elimination diets, supplements, and the gut

17:30 Developing a healthy gut with diet diversity 

20:40 Underfueling and the gut

21:55 Gut training and reintroducing foods

24:00 The gut-brain connection, and the influence of stress on digestion 

28:20 Mindful eating habits for better digestion 

31:25 Meal and snack timing for gut health

37:25 End of the podcast questions (trigger warning)

Follow Paula on Instagram @radically_nourished and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Find Paula online at https://radicallynourished.com

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing!

TOPIC TIMESTAMPS:

7:45 Becca’s PhD in wildlife biology 

11:20 Becca’s former pro cycling career

19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey 

21:20 The harm of commenting on bodies 

27:55 Healthy vs harmful nutrition education

29:30 Eating disorder struggles as a pro athlete 

33:20 Becca’s ED recovery and changing relationship with sport

35:25 Identity and life changes outside of athletics 

39:30 Meat vs vegan diets in athletics and ED recovery 

42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner

47:10 Workout fueling tips; pre/post training snack ideas 

54:20 High carb fueling for better performance; training and race day nutrition 

1:01:30 End of the podcast questions

We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast. 

Find more about Becca on her website: www.beccawindell.com

Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In todays episode I address what "diet culture" is, how many of us are exposed to it, and a recent experience where I did my best to fight off diet culture comments. I hope this provides you inspiration for how you can do the same!

For nutrition coaching please visit www.RiseUpNutritionRUN.com

Follow on Instagram @Female.Athlete.Nutrition or on Facebook with the Female Athlete Nutrition group

In this episode of the Female Athlete Nutrition, I have the honor of interviewing a true legend, world renowned exercise physiologist and nutrition scientist, Dr. Stacy Sims. Dr. Sims is a true pioneer in this field, who aims to revolutionize exercise nutrition and performance for women. We talk about the lack of research in female athletes, before diving deep into differences in female and male physiology beyond hormones, including the heightened risk of low energy availability and related bone stress injuries in women. As Dr. Sims espouses, “women are not small men” and performance differences are the result of far more than just testosterone and other hormones. We touch on transgender athlete inclusion from a physiological perspective and the need for more sports science research.

Dr. Sims and I discuss popular topics like: creatine for women; nutrition and training considerations for young athletes; navigating puberty; and more. Dr. Sims answers some of your questions, as well as our usual end of the podcast questions! Topics include: the importance of lifting heavy for female athletes; sprint and high intensity training; exercise after RED-S recovery; caffeine and the menstrual cycle; and understanding low heart rates in athletes.

In this episode we talk about:

5:15 Questioning current training and nutrition norms 

8:30 Research in women athletes

14:00 Sex differences beyond hormones: body composition, metabolism, injuries 

17:50 Creatine for female athletes

23:10 Youth and adolescent athlete considerations

26:35 Low energy availability, kisspeptin and the brain

33:10 Women are not small men; transgender athletes in sports

42:40 Demystifying puberty, hormones, and periods for girls and women

46:40 The importance of strength and power training 

49:30 RED-S recovery and high intensity training

53:15 Caffeine and the menstrual cycle

55:40 Low heart rates in athletes: fitness vs low energy availability 

58:00 End of the podcast questions

For more on Dr. Stacy Sims, check out her website https://www.drstacysims.com/ 

Follow Dr. Sims on Instagram @drstacysims and me, your host Lindsy Cortes, on Instagram @female.athlete.nutrition 

For supplement suggestions & discounts from Lindsey Cortes please use the link below:

https://p.bttr.to/2ZUQA1Q You may also email Lindsey.RiseUpNutrition@gmail.com for more information!

Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view  

Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6 

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode of the Female Athlete Nutrition podcast, I talk with elite distance runner and REDS advocate Pippa Woolven. Pippa recently established Project RED-S, an initiative centered around connecting athletes and their support systems with all the right resources to help them overcome REDS. Pippa explains the need for Project REDS and how she is working to grow a directory of specialists in this field: doctors, dietitians, psychologists, coaches and more, so that athletes can be better signposted to the professional help they need. Pippa discusses the community she is creating where athletes can connect with others, share stories and experiences, and not feel alone in their struggles.

We talk about what REDS, or relative energy deficiency in sport, actually is, and warning signs and symptoms such as injuries, amenorrhea, menstrual irregularities and mood swings. Pippa opens up on her own struggle with REDS while she was a collegiate athlete. She mistook her restrictive mindset and preoccupation with food, body weight and exercise as "normal" and what it took to be a great runner. Training through tiredness and fatigue, concerned with fitting the model image of what an athlete is "supposed" to look like, left Pippa unintentionally underfueling and in a state of REDS. Pippa explains how chronic anemia and mood swings were dismissed by those around her as isolated issues, rather than joining the dots between symptoms that are characteristic of REDS.

We discuss common REDS signs that are often overlooked, even by medical professionals, such as GI issues and anemia. When energy balance is restored and consistently maintained, these signs often resolve without further medical or pharmacological intervention. 

Pippa's underfueling led to unintentional weight-loss, a change she noticed correlated with her running faster and performing better. However, as Pippa emphasizes, this improvement was short-lived and unsustainable, and Pippa opens up about the overwhelming state of fatigue that quickly followed and prevented her from training at all. We highlight the prevalence of disordered eating in women, as well as how restrictive and disordered habits are normalized within athletic populations, aside from full-blown eating disorders.

Pippa shares her long journey to get diagnosed with REDS and how it differed from the Female Athlete Triad. The challenges Pippa had finding a diagnosis, getting the specialist help she needed, and then her difficult road to REDS recovery prompted Pippa to start Project REDS. Her recovery was not linear and speaks to the mental struggles she faced, worried about whether recovery would mean ending her running career and losing part of her identity. Her message to listeners is that recovery is 100% worth it! Now competing at a higher level than ever before, while maintaining a healthy body, menstrual cycle, balanced mindset, fueling and training appropriately, Pippa is a role model to us all!

Check out Project RED-S www.RED-S.com and on Instagram @project_red_s 

Follow Pippa on Instagram @_pipstagram__ 

Pippa’s Official Bio:

Pippa is a middle-distance runner from England who has run for Great Britain in cross-country and steeplechase for over a decade. She started University life in Birmingham, England before taking up a scholarship at Florida State in the US where her experience with RED-S began. After struggling with the condition for the years that followed, Pippa finally found the medical, nutritional and psychological support she needed to overcome it. After returning to her sport with a healthy mindset and menstrual cycle, Pippa started mentoring others to hope them avoid the same pitfalls. Since doing so, she has been shocked at the sheer magnitude of the issue across all sports, genders and age groups and took her mentoring to the next level by studying a Masters in Positive Psychology and Behaviour Change Coaching. Shortly after the Covid 19 lockdown, she was given an opportunity to establish Project RED-S - a collaborative initiative aimed at raising awareness of the condition and signposting athletes, coaches and parents to the right support resources. 

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

In this episode of the Female Athlete Nutrition podcast, I talk with Lauren Ammon, founder and Head Coach of Performance Reimagined, helping student athletes train their mind and tackle their inner opponent. We hear how Lauren uses her personal experiences as a competitive NCAA Division I swimmer, mentally struggling with “being in her own head” during puberty, to better relate with and provide resources for the unique challenges facing student athletes. We normalize the feelings of fear and doubt all athletes feel, and empower listeners with tools to combat them.

Lauren and I dive deep into the athlete mindset, what Lauren calls the “inner opponent”, and discuss strategies for getting out of your own head, quieting negative self-talk, anxiety and doubt, and making your inner voice work for you. We talk about transitioning to life after athletics, and how the same mental techniques can be applied to disordered eating recovery and imposter syndrome outside of sports. Lauren shares about Performance Reimagined and her new program: The Inner Opponent Challenge, teaching student athletes techniques to conquer their inner opponent with daily mindset training. 

Follow Lauren on Instagram @mrslaurenammon and me, your host Lindsey Cortes, @female.athlete.nutrition 

Learn more about working with Lauren at https://performancereimagined.com and on Instagram @performance_reimagined_

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

5:00 Lauren’s upbringing swimming competitively from age 6 to 22

6:30 The effect of puberty on Lauren’s relationship with sport and her body

9:30 The influence of male coaches and a lack of support on an athlete’s mindset

13:30 Getting out of your own head and mental strategies for athletes

15:00 Understanding your inner opponent 

20:30 Managing your inner voice 

26:40 Shifting male and female energy to improve mindset and performance 

40:00 Transferring athletic experiences to life after sports 

46:15 Lauren’s work helping student athletes train their mind and tackle their inner opponent at Performance Reimagined

47:20 The Inner Opponent Challenge and the importance of training your mind like you train your body

51:25 Where to find Lauren and learn more about The Inner Opponent Challenge and her work at Performance Reimagined 

52:05 End of the podcast questions

In this episode of the Female Athlete Podcast, I talk to eating disorder and athlete psychotherapist Dr Stephanie Roth-Goldberg. We start by discussing Stephanie’s entry into psychotherapy and working with athletes with eating disorders, as well as her personal history with nutrition and mental health. As is all too common, Stephanie’s drive to “eat clean” to improve her performance led her down a path of restriction and underfuelling, and ultimately into a chronic cycle of injuries.

Nutrition struggles are rarely discrete problems that have a distinct recovery timeline: individuals often experience many iterations of disordered eating throughout different phases of life. We discuss how one problem with food often evolves into more rigid food rules and obsessions. Stephanie and I share some of the food rules we have overcome ourselves and how we still work to challenge diet culture and disorders eating thoughts that arise despite identifying as “fully recovered”.

We unpack some common triggers for disordered eating: diet culture, family, body image, athletics and more. Getting to the root cause of each individual’s food fears and dismantling diet culture beliefs is crucial to true recovery. Stephanie advocates for an anti-diet and intuitive eating approach, and we discuss what this means practically for athletes. We give listeners actionable advice on body acceptance and rejecting diet culture as we discuss the ways we think and feel about our bodies. 

Disordered eating and diet mentalities often first develop when we’re young and observing the attitudes of our parents and those around us. We highlight the importance of creating anti-diet environments for children and fostering healthy relationships with our bodies and nutrition at home. We finish off discussing how Stephanie practices what she preaches as an Ironman triathlete and marathoner, fueling her athletic goals and endurance achievements as a mom and everyday amateur athlete. 

Follow Stephanie on Instagram @embodiedpsychotherapist.     

Website: https://www.intuitivepsychotherapynyc.com/

Stephanie Roth-Goldberg’s Official Bio

Stephanie Roth-Goldberg, LCSW, CEDS-S is a psychotherapist specializing in eating disorders and athletes.  She is the founder of Intuitive Psychotherapy NYC, a small group psychotherapy practice focusing on treating eating disorders through an anti-diet lens.

Stephanie works with athletes and the intersection of eating disorders and sports.  Stephanie, a runner and triathlete herself is passionate about incorporating movement into eating disorder treatment to help folks feel empowered and connected to their bodies. 

She regularly presents on the subject of eating disorders and exercise. 

When Stephanie isn’t working, she can be found running around with her two children, writing, or triathlon training.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

This conversation is with Olympic Track & Field athlete Carrie Tollefson. We chat about her journey with nutrition as a high level athletes and how her relationship with food & weight was always a positive one, focusing on fueling more! We also dive into some deeper conversations about our relationship with body weights and scales as well as her viewpoint on broadcasting and comments made about women's bodies.

BIO: Carrie was a 13-time State Champion: eight in track and five in cross country. Her five cross country titles established a national record for most consecutive titles, which still stands to this day. Carrie attended Villanova University, where she was a 5-time NCAA Champion and the 1998 NCAA Indoor Track Athlete of the year. She was also the first person in NCAA history to win both the 3K and 5K titles.

In her post collegiate career, she was a three time national champion and after winning the 1500m trials in 2004, she represented the US in the 2004 Olympic Games in Athens, Greece.

Carrie has worked on-camera with ESPN, NBC, NBCSN, ABC and USATF.tv. She does regular media coverage for the New York Road Runners including the TCS NYC Marathon and the United Airlines NYC Half Marathon. Carrie has done commentary for several world class events, including the Medtronic Twin Cities Marathon, Boston Marathon, Tokyo Marathon and Foot Locker Nationals. She is also the spokesperson and on camera talent for Minnesota Grown.

Currently, Carrie lives and trains in her home state of Minnesota with her husband Charlie and their three children: Ruby, Everett and Greer. She inspires and motivates people to GET AFTER IT in life through her public speaking and training camps.

Learn more about Carrie at: https://www.ctollerun.com

Listen to her amazing podcast by searching "C Tolle Run"

In this episode of the Female Athlete Nutrition podcast, I talk with the captain of the University of Michigan women's gymnastics team, Sierra Brooks. Sierra is an NCAA Champion, 13x All-American, and 2022 Big Ten Gymnast of the Year. Beginning at the age of 3, Sierra shares her gymnastics journey, including why she chose to pursue collegiate gymnastics over the Olympics. We hear about how she cultivates a healthy team culture as captain, as well as tips for navigating social media attention, other people's opinions and competing in a judged sport. Sierra and I talk about the drive for perfection, handling failures, and managing perfectionism in a healthy way.

We discuss Sierra’s nutrition journey and how she fuels her gymnastics: hint, this includes lots of chocolate milk! She shares how she has maintained a positive relationship with food and her body through a strong support system and good nutrition education and coaching. Transitioning to college can make fueling extra challenging, and I give listeners advice for eating in college with dining halls and meal plans.

Follow Sierra on Instagram and TikTok @sierrabbrooks and on Twitter @sierrabbrooks_ 

Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

6:00 Sierra’s gymnastics journey, from aged 3 to elite high schooler then collegiate gymnast 

11:00 The team side of gymnastics

13:30 Leadership as the captain of a college team 

16:00 Learn more about patreon!

21:00 The mental side of gymnastics

23:45 Perfectionism and coping with failures

27:15 Handling judgment, social media attention and other peoples’ opinions  

32:00 Sierra’s nutrition journey

36:00 The importance of nutrition education

40:30 Eating in college: dining halls, meal plans and prep 

44:00 Sierra’s fueling approach  

48:30 End of the podcast questions

In this solo episode of the Female Athlete Nutrition podcast, I dive deep into the topic of nutrition and fitness apps and trackers. With most smartphones already having health apps downloaded from the start, and millions more available to download, access to nutrition and fitness apps has never been greater. I question whether this is always a good thing, and the potential harms and unintended consequences they may contribute to. From calorie counting apps and fitness trackers, like MyFitnessPal and Strava, to professionally guided apps and virtual coaching platforms, such as the one I use with my clients, I review their pro’s and con’s. I conclude with my thoughts on the best apps available, and how we can ensure these platforms are helpful not hurtful.  

I strongly advise you to engage with these apps and trackers cautiously. And the best advice I can give is to seek professional guidance to see long lasting, personalized, and evidence-based nutrition and fitness guidance. There are apps that you can track your health progress with the help of a coach for just that! I use an app with my clients and it allows all the benefits of tracking, without all the consequences!

If you find that using nutrition or fitness trackers has a negative impact on your physical or mental health, it may be time to delete the app but pick up the phone and make a call to get the professional guidance you need! You can do so by heading to www.RiseUpNutritionRUN.com and booking a call with me to discuss your personal nutrition needs!

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

2:00 Nutrition/ health apps are everywhere, let’s talk about them!

4:45 Pros of calorie counting/ food tracking apps, e.g. MyFitnessPal 

11:20 Cons of calorie counting apps: do they impact disordered eating? 

18:00 Summary calorie counting/ food tracking apps

19:00 Pros of fitness and performance trackers, e.g. Strava

20:40 Cons of fitness tracking apps: unnecessary competition and comparison

26:00 Professionally monitored apps and coaching platforms: a possible solution? 

30:00 Long-term impact of tracking: app dependency vs actual behavior change

31:40 And the answer is… What are the best nutrition/ fitness/ health apps and approaches?

33:35 Evaluating our relationship with these apps: are they helping or hurting you?

Most smartphone users have access to nutrition or fitness apps at their fingertips. So in this episode I review the pro’s & con’s of these trackers. I review the common types of apps that many people download on their phones: calorie counting apps, fitness trackers, and professionally guided apps.

I personally do not currently use a calorie counter, and I use fitness trackers sparingly, due to all the “cons” that I review in this episode. I also strongly discourage my clients from using them as well! But that doesn’t mean they are inherently bad to everybody, which is why I think it's important to have this candid conversation of all the pro’s and con’s.

I strongly advise you to engage with these apps and trackers cautiously. And the best advice I can give is to seek professional guidance to see long lasting, personalized, and evidence-based nutrition and fitness guidance. There are apps that you can track your health progress with the help of a coach for just that! I use an app with my clients and it allows all the benefits of tracking, without all the consequences!

If you find that using nutrition or fitness trackers has a negative impact on your physical or mental health, it may be time to delete the app but pick up the phone and make a call to get the professional guidance you need! You can do so by heading to www.RiseUpNutritionRUN.com and booking a call with me to discuss your personal nutrition needs!

In this episode, I speak to the 2020 Olympic Champion in the pole vault, Katie Nageotte. She touches on her bumpy build up to the Olympics and how she overcame adversity along the way to capturing the gold medal. This adversity included her losing weight following an episode of food poisoning that she felt was detrimental to her performance: lighter is not better!

Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights.

Katie speaks of her nutrition journey from days of underfueling and underperforming to now adopting a more flexible and relaxed approach. Her fueling struggles began in college, and into her early professional career Katie fell into the comparison trap, competing on the pro circuit in a sports bra and buns and not feeling like she matched up to her competitors. By obsessing less on food, weight and appearance, and focusing more on fueling for performance, staying full and satiated, Katie started to jump higher and have more success. To reach higher heights, Katie has had to gain strength: yes, that meant gaining weight! Her fear about body image was flipped: gaining weight resulted in her leaning out and looking stronger rather than “softer”. Katie advocates for the support of a dietician, coach, physician and a healthy environment that cultivates good habits around food, weight and training.

We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions.

Katie’s Bio

Katie Nageotte 2020 Olympic Champion in the Women’s Pole Vault. Katie grew up in Olmsted Falls, Ohio – a suburb of Cleveland. She was a Division 1 State Champion in 2009 and a D2 national champion in 2013 at Ashland University. The 2x US champion, Katie has the 4th highest jump in the history of the sport of pole vault at 4.95m (16ft 2inches)

Follow Katie on Instagram @ktnago13

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

This episode of the Female Athlete Nutrition podcast is with lifelong competitive runner and mother of 2, Jen Saint Jean. After an active childhood and running in high school, Jen walked on to her collegiate cross country and track team and has never looked back! We talk about how her athletics journey evolved to where now, aged 49, she is training to be faster than ever in her #fasterasamaster project. We highlight the inclusiveness of running, as well as the impact female coaches can make for all athletes. As a coach, Jen shares how she intentionally helps girls and young women understand their menstrual cycles so they can better manage symptoms and optimize training. We explore the evolution of women’s sports in the last 50 years, and how women like Jen and myself are able to continue progressing and achieving athletic goals even after becoming parents and as we get older.

We talk about Jen’s experience dealing with chronic Lyme disease, the signs and symptoms that led to her diagnosis, and her management strategies. Jen speaks about the key role of nutrition for treating her Lyme disease, together with training modifications and bloodwork. Jen and I discuss ways of feeding a family with different nutrition requirements, alongside fueling for performance as an aging athlete. For Jen, this meant increasing her protein, while younger athletes should focus more on increasing their carbohydrates, as well as food flexibility and always eating enough. Jen shares more of her running goals as a master’s athlete and you can follow her journey and thoughtful writing on her website here.

TOPIC TIMESTAMPS:

6:00 Jen's athletic background and natural running talent; the inclusiveness of cross country running

11:30 College athletics recruiting and being a "walk-on" athlete

16:15 The power of female coaches

21:05 Coaching young athletes; Puberty and performance in boys and girls

26:00 Performing on your menstrual cycle

31:20 Jenn's goal to be faster as a master's athlete than she was in her 20s; Women's high performance throughout the lifespan.

38:00 Balancing motherhood with athletics 

41:15 Lyme disease: symptoms and diagnosis 

46:50 Treating Lyme disease through nutrition and training changes

52:40 Feeding a family with different nutritional needs and fueling as an athlete; the importance of eating enough and food flexibility 

1:00:15 Nutrition changes throughout life; higher protein needs for aging athletes

Reach Jen on Instagram @jensaintjean and follow me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This solo episode of the Female Athlete Nutrition podcast is all about supplements, especially collagen. Until recently, I’ve been skeptical about collagen supplementation, but recent personal experiences have changed my perspective. I talk about the benefits of collagen both my husband and myself have experienced recently, before diving deep into what collagen actually is and why we need it. A vital protein in our bodies, I discuss the place for supplementation versus consuming certain foods like gelatin with vitamin C to promote collagen synthesis. With a lot of mixed messaging and marketing hype surrounding collagen, I discuss what the science says, especially for female athletes. Recent research suggests collagen’s effects on tendons and ligaments may help prevent certain injuries in female athletes, such as ACL tears. I summarize my thoughts on collagen and my stance on supplements in general, leaving listeners with tangible advice for evaluating their own supplement use. 

For supplement suggestions & discounts from Lindsey Cortes please use the link below:

https://p.bttr.to/2ZUQA1Q  You may also email Lindsey.RiseUpNutrition@gmail.com for more information!

Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view 

Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6 

TOPIC TIMESTAMPS:

1:15 Introducing this episode: all things collagen 

1:45 Supplements 101 

6:30 Lindsey’s past and present collagen opinions

10:30 What is collagen?

15:35 Collagen for athletes: sorting science from fiction 

20:50 Lindsey’s collagen conclusion 

For more on collagen, check out Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Professor Keith Barr

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist, and was also on the podcast last week! Continuing on from that conversation all about relative energy deficiency in sports (RED-S), Jenna and I speak more on our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. 

We discuss what being a fierce and fuelled female athlete means at Rise Up Nutrition, setting yourself up for success in your sport and life through intuitive eating and movement, and how Jenna and I practice what we preach. This episode emphasizes the importance of a diverse and balanced lifestyle for health, happiness and performance: shifting your priorities away from a singular focus on sport or nutrition may actually lead you to more success! We give listeners advice for developing food freedom, intuitive eating and exercise practices, strategies for eating out at restaurants, smart sports nutrition tips, and more.

Check out last week’s podcast, episode 110 “Understanding RED-S From Two Registered Dietitians” https://podcasts.apple.com/us/podcast/understanding-red-s-from-two-registered-dietitians/id1537395854?i=1000591577336 

Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

3:00 Life after eating disorders and RED-S: Jenna and my own experiences 

5:20 Jenna’s recovery journey

8:00 Stepping away from running during recovery and the importance of prioritizing health over athletic goals 

9:50 Letting go of identities that are no longer serving you such as being the “healthy” one, “runner” or “athlete”. Recognizing disordered exercise during marathon training. 

12:00 Moving goalposts, being okay with change, and developing a healthier relationship with sport.

20:00 Intuitive approaches to training, movement, and eating

23:30 Keys to peak performance and achieving goals: success following having fun, and living a full and balanced life, over being single-minded and outcome-obsessed 

33:00 Shifting priorities and diversifying your life: running/ sport is not everything! 

35:30 Lindsey’s recovery from both underfueling and overeating

37:30 Using mindfulness and yoga to find intuitive eating and body respect

45:20 Discovering new sports post recovery and injuries -strength training, yoga, trail running- with newfound body appreciation and proper fueling 

47:15 Recovery IS worth it. Your best performances are achieved when you are fully fueled and having fun, not when you reach a certain size or weight

55:30 What being a fierce and fueled female athlete means to Jenna and myself: our current nutrition approaches

1:01:00 Appetite fluctuations and listening to your body cues for nutrition and movement 

1:07:00 Meal planning versus intuitive eating: how both can coexist

1:09:10 Strategies for going to restaurants and eating out

1:15:45 Calorie counting, measuring, and food labels

1:19:25 Intuitive eating through pregnancy 

In this episode of the Female Athlete Nutrition, I talk with Elite Performance Coach Breanne Smedley, who helps female athletes cultivate true confidence in sports and life. Breanne shares how, as a top volleyball player, personal struggles with a lack of confidence deterred her from sports and ultimately motivated her to help other athletes feeling similarly. Breanne discusses how she overcame her own lack of confidence and developed the courage to return to sport. We hear about Breanne’s business, The Elite Competitor, where she is on a mission to help young athletes and their parents train their mental game. 

Breanne and I discuss the common killers of confidence in female athletes, including body image concerns, uncomfortable team dynamics, and fear of judgment, as well as how parents and coaches can best support athletes here with their words and actions. Breanne and I emphasize the huge influence of parents’ behavior on young athletes, particularly as it pertains to their body image and self-concept. We remind listeners to consider the stories they tell themselves and others about their bodies, unpacking where they originated from. We finish off with our end of the podcast questions, and hear about Breanne’s current hobbies pickleball and CrossFit!

For more on Breanne, check out her website https://www.elitecompetitor.com/ and access her free training for moms of athletes www.trainhergame.com 

Follow Breanne on Instagram and Facebook @elitecompetitorcoach and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

4:20 Breanne’s athletic background and confidence struggles as a young athlete 

7:15 Helping other athletes and their parents train their mental game; the impact of parents 

11:45 Taking a break from sports 

15:20 Overcoming fear of rejection: 30 seconds of courage

18:25 Confidence killers for female athletes

21:15 Navigating team dynamics and social relationships in sports

28:20 Advice to parents on raising confident athletes

36:40 Body image and parental influence

41:50 Connect with Breanne at The Elite Competitor 

42:50 End of the podcast questions

This episode of the Female Athlete Nutrition podcast is with youth sports coach and returning guest Erica Suter. Erica has been working with athletes for over ten years in performance enhancement and injury prevention: her mission is to help them become strong, resilient, and creative through exercise, while inspiring them to love movement and sports. Today we dive deep into Erica’s specialty: speed training for all athletes, across all sports and stages of life. We discuss the importance of speed for sport performance and beyond, including cognitive benefits and maintaining muscle mass as we age. Erica takes us through how to implement speed training into your routine, including what to do, when, and why. We emphasize the importance of proper rest periods between sprinting, form and jumping drills, and moving with proper mechanics. We talk about combining speed with weight training, especially how to avoid becoming overly sore afterwards!

Erica discusses her latest book,”Female Athlete High Performance”, out on December 2nd, as well as her  “The Strong Female Athlete” book, a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength. Pick up your copy today https://ericasuter.com/ 

In this episode we talk about:

3:20 The importance of speed training for all athletes

6:30 How to train speed: session structure, form drills, jumps and more

12:30 Sprinting with good form

17:05 Benefits of sprinting throughout life

19:00 Improving with age; Nailing the basics of recovery and nutrition

26:55 Weight lifting for speed not soreness! Quality over quantity with weight and speed training

30:40 Erica’s books: “The Strong Female Athlete” and “High Performance For Female Athletes” 

For more on Erica and the coaching and resources she offers, check out her website: 

https://ericasuter.com    

And her podcast: The Soccer Queens Podcast 

Tune in to Erica's first appearance on the podcast: Episode 74: Strength Training Will Not Make You Bulky! https://www.riseupnutritionrun.com/podcast/episode/591ff964/74-strength-training-will-not-make-you-bulky

Follow Erica on Instagram @fitsoccerqueen and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode of the Female Athlete Podcast, I speak to sports cardiologist Dr Jonathan Kim. We start off exploring the new field of sports cardiology, and how it’s evolved recently with rising awareness of heart conditions in athletes. Exercise results in adaptations to the heart that are normally beneficial, such as lower resting heart rates and increased cardiac muscle strength, otherwise known as “athlete’s heart”, however, as Dr Kim explains, some changes in the heart can pose risks and indicate underlying problems. We discuss cardiac fatigue following strenuous events like a marathon, underlying the importance of taking enough rest to fully recover.

It’s not just older individuals at risk of heart problems, in fact, even the youngest and fittest athletes can be at risk. Dr Kim outlines causes of heart conditions independent of age and fitness related to genetic and inherited pathways: knowing your family history is the best prevention tool. Cardiac issues can also be acquired and athletes aren’t immune! While exercise certainly is medicine, it is not a cure-all or vaccine against disease!

This episode covers some of the warning signs of cardiac illness, many of which overlap with the symptoms of REDS: exercise intolerance, increased RPE, decreased performance and motivation, and increased fatigue. Chest pain is not always present! Working with a team of professionals -cardiologists, dietitians and psychologists- is important in understanding the cause of symptoms: REDS, a heart condition, and/or something else. Other more specific signs requiring medical attention include unexplained breathlessness, chest tightness when warming up (even if it goes away during exercise), and lightheadedness/ fainting.

We touch on returning to exercise post Covid-19 for both asymptomatic and symptomatic cases, and Dr Kim provides reassurance and comfort debunking the extremely conservative advice that was initially circulating. By resting until asymptomatic for 3 days, before gradually progressing training load, the majority of people can return to their usual activity levels in just a few weeks (disclaimer: every case is different of course).

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Follow Dr Jonathan Kim on Twitter @jonathankimmd

Dr Kim’s Official Bio:

Dr. Kim is an Associate Professor of Medicine and Chief of Sports Cardiology in the Division of Cardiology and Orthopedics at Emory University and additionally holds an adjunct Professorship in the School of Applied Physiology at the Georgia Institute of Technology. He received his Bachelor of Science at Emory and was a Fulbright Scholar before attending Vanderbilt Medical School. He completed his residency in Internal Medicine/Pediatrics at Massachusetts General Hospital and cardiology fellowship at Emory (Dr. Kim was chief fellow at Emory 2013-14). In addition to his clinical role, Dr. Kim conducts NIH-funded sports cardiology research at Emory. He is the Team Cardiologist for the Falcons, Braves, Hawks, Dream, Sports Medicine at Emory and Georgia Tech, and is a member of the NBA Cardiac Advisory Committee, NFL Cardiovascular Task Force, and the American College of Cardiology’s Sports and Exercise Council. He is also a consultant for Major League Baseball. He is the Co-Medical Director for the AJC Peachtree Road Race in Atlanta, GA.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

This episode of the Female Athlete Nutrition podcast is a special Rise Up Nutrition Round Table discussion between my team and I. Our conversation is full of fun food stories and tangents from myself, my partner in crime and fellow R.U.N. dietitian, Jenna Stranzl, and my assistant and podcast producer, Ruby Wyles. Ruby shares her passion for nutrition, speaking to how her own experiences with eating disorders drive her to help others, as well as being a Division 1 student-athlete looking to optimize her performance and recovery.

We start by discussing some fun food stories, reminiscing about nostalgic childhood comforts and family favorites. Beginning with Jenna sharing about her mom’s macaroni salad, we compare olives and pickles, before going off on some wild tangents about sea cucumbers.

Family food memories often center around holiday celebrations, meals out and dishes made by others. For a lot of our clients and individuals struggling with their relationship with food, these times can be incredibly anxiety provoking as they feel less in control of their nutrition. We emphasize the importance of framing these occasions beyond the food: social connections and avoiding isolation. Sharing some more fun food stories, including a discussion on organizing a refrigerator, we speak about how encountering lots of food options, such as at buffets, schools/ college and group meals, can be paralyzing but also empowering. We advise listeners just to do their best navigating these situations, have self-compassion and to seek support from a dietitian.

Even as professionals in this field, we’re not immune to societal messaging about appearance and activity. We speak to cultural pressures for professionals like dietitians and athletes to look a certain way and train, for new moms to “bounce back” and lose weight, and for all women to conform to norms. We openly talk about where we’re at with our bodies, stereotypical beliefs we’ve overcome, and arriving at a place of acceptance, free from trying to change our bodies through diet and exercise. We remind listeners that our appearance does not define our identity, value, fitness or health: “fit” has no look and health can be found at every size. We can all be fit, fierce and fueled athletes, but that is not something you can judge based on appearance!

This episode touches on some sensitive and potentially triggering topics, and despite being professionals, we acknowledge that we might get things wrong! If anything we say affects or offends you, this was not our intention! Please reach out so we can apologize, learn and correct ourselves.

Follow Ruby on Instagram and TikTok @rwyles_xctf and Jenna on Instagram @_jennalee

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

This is the third episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

This episode is all about hydration: what, when, why, and how much to drink before, during, and after exercise. I provide listeners with a basic overview of why being optimally hydrated is important, and the health and performance consequences of being both under-hydrated (dehydration) and over-hydrated (hypernatremia).

I highlight emerging research on women's unique hydration needs based around our menstrual cycles. Fluid shifts and body temperature changes impact sweat losses and how much water is available in the muscles and, as such, women's hydration needs fluctuate. Taking birth control, as well as being peri or post menopause, can affect hydration needs too. I recommend following Dr. Stacy Sims to stay up to date on new research in female athletes.

We’ve previously tackled the topics of fueling before, during and after workouts, which are the perfect complements to this episode. 

Go give them a listen here: 

194. Fast Fueling Facts: Pre + Post Training 

195. Fast Fueling Facts: During Training Sports Nutrition

TOPIC TIMESTAMPS:

1:50 Introducing the episode on hydration

3:20 Defining hydration and the importance of water in the body

7:30 Fluid intake and general recommendations

9:15 Staying hydrated around exercise

11:25 Why optimal hydration matters: avoiding under-hydrated (dehydration) and over-hydrated (hypernatremia)

14:35 The role of sodium post-exercise

15:45 Pre-workout hydration: how much, when and why

17:45 Sweat loss and hydration during exercise

19:35 Rehydrating after exercise; guidelines for replacing sweat loss

22:20 Women's specific hydration needs around the menstrual cycle

27:20 Dr. Stacy Sims' research on women's hydration needs

Studies referenced:

National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active

American College of Sports Medicine position stand. Exercise and fluid replacement

2022 Review: Hydration in Physically Active Women

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

In this episode of the Female Athlete Nutrition podcast, I talk with physical therapist and Ironman triathlete Dr Caitlin Alexander. Having grown up as a dancer since the age of 3 and getting a taste of triathlon as a teenager, we hear how Caitlin was drawn back into endurance sports post college and fell in love with Ironman triathlons. She shares her quick progression in the sport as an amateur age group athlete, from total beginner to now preparing the upcoming Ironman Age Group World Championships in Kona, Hawaii, in just a few years. She reminds listeners that early specialization is not always best: it’s never too late to try something new and reach a high level.

Caitlin talks about the training it takes to complete an Ironman: multiple sessions a day, swimming, biking and running. We explore the nutrition required to handle high training volumes, as well as on race day, based around carbohydrates and electrolytes. Practicing fueling and hydration in training is key to race day performance, and this often requires a lot of trial and error with different products because everyone’s needs and preferences are unique. Caitlin highlights how some nutrition mistakes prompted her to really dial in her approach to fueling and hydration. We talk more about hydration, understanding your sweat, and preventing GI distress.

Caitlin shares how personal experiences with injury led to a major career change, going back to school to become a physical therapist after initially working in the music and performing arts industry. We discuss how varied her role as a physical therapist is and touch on some of her specialities: bike fitting, running gait analysis, and dry needling, We discuss how our own athletic experiences allow us to better relate to clients; Caitlin explains how her background in triathlon makes her more successful as a PT. We dive into running gait analysis for injury prevention and performance, centering around optimizing cadence and stride length.

Caitlin and I discuss dry needling and electrical stimulation, what it is, and how it can play a role in injury recovery. Caitlin emphasizes that manual therapies like dry needling are not permanent injury fixes because they don't address the root cause, load the tissue, or re-educate the body on proper movement patterns: effective recovery requires a multidimensional approach that addresses both the mental and physical sides. 

Follow Caitlin and all she does on Instagram and Twitter @caitalexander 

Caitlin’s Official Bio:

Caitlin Alexander, PT, DPT, CAFS is a physical therapist, multisport coach, Ironman triathlete based out of Boulder, Colorado. She holds a Doctorate in Physical Therapy and Certification in Applied Functional Science from the Gray Institute. She currently works as a physical therapist, bike fitter and run gait analyst at BUILD Sports Performance Lab in Louisville, CO. She enjoys being able to help athletes reach their goals on multiple levels, whether it's curating a rehab plan to recover from an injury, or analyzing an athlete's running mechanics to make performance gains. Caitlin is also an elite amateur triathlete and will be competing at the Ironman World Championships in Kona, Hawaii this fall.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

In this episode of Female Athlete Nutrition I share a bit about my personal journey with nutrition and athletics. Starting from a young age, I was determined, regimented, and focused on achieving my physical goals.

Naturally, being regimented and focused on my nutrition became an important part of that athletic desire. I started counting calories at a young age and was strict with my diet.

But this focus on nutrition only worked for a limited amount of time. By senior year of college, my strict nutrition habits were starting to hurt me. I wasn't reaching my athletic goals, I was gaining unwanted weight, and I was craving food all the time.

I was frustrated with my body, felt like a failure at my sport, and perhaps worst of all, I felt like a fraud in my future career as a dietitian.

Over the next few years I finally figured out how to stop dieting & restricting food, how to overcome disordered eating, how to enjoy food freedom, how to love my body, and all the while, while still achieving my athletic goals.

If you want the same thing, don't wait as long as I did to get the help needed. I've walked in your shoes and I can show you the way.

If you are frustrated with nutrition, find yourself with restrictive or disordered eating tendencies, visit www.RiseUpNutritionRUN.com to book a free consult with me or send an email to Lindsey.RiseUpNutrition@gmail.com so we can chat more!

In this episode, Lindsey Elizabeth Cortes talks with Dr. Kate Edwards, a physical therapist and orthopedic specialist, about the complexities of nutrition for female athletes and the societal pressures they face. The conversation delves into Dr. Kate's new app, RUNsource, designed to offer runners comprehensive resources and support. They discuss the significance of having a supportive network for nutrition, mental health, and injury prevention, and how this app can help runners of all levels. The episode also touches on the importance of alternative coping mechanisms beyond running, the science behind common runner injuries, and the need for tailored resources in the athletic world.

• 01:18 Meet Dr. Kate Edwards
• 01:28 Kate's Journey and Episode 73 Recap
• 02:11 New Content and Dr. Kate's Background
• 04:38 The Birth of Fast Bananas and RUNsource
• 05:49 The Importance of Specialized Care for Runners
• 10:04 Features of the RUNsource App
• 17:30 Tailored Programs for Every Runner
• 22:22 Emotional Connection to Running
• 22:53 Personal Struggles and Running as a Stress Reliever
• 23:27 The Importance of Balanced Training
• 26:08 Exploring Alternative Stress Relievers
• 27:29 Running as a Universal Sport
• 30:15 Common Injuries and Prevention
• 35:18 RUNsource App Features and Benefits
• 39:02 Conclusion and Additional Resources

Dr. Kate Mihevc Edwards is a highly accomplished physical therapist and board-certified orthopedic specialist with over 15 years of experience in sports medicine and orthopedics. As the founder of Precision Performance and Physical Therapy in Atlanta, GA, and the creator of Fast Bananas RUNsource, a cutting-edge app designed specifically for runners, Kate has dedicated her career to optimizing performance, preventing injuries, and enhancing the biomechanics of runners at all levels—from beginners to Olympians. A published author and sought-after speaker, she blends the latest research with actionable insights to empower athletes to achieve their personal best while staying healthy and resilient.

Connect with Dr. Kate Mihevc Edwards on Instagram: @fastbananasrun @katemihevcedwards @precisionpt_atl

Find her website at: https://www.fastbananas.com/

• For more information about the show head to:

• www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com

• To work with Lindsey on improving your nutrition head to:

• www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com

This episode of the Female Athlete Nutrition podcast is with 4x obstacle course racing World Champion, ultrarunner, eating disorder and mental health advocate, Amelia Boone. Amelia has been very open about her decades long struggle with anorexia, as well as her recovery journey in recent years. She shares these experiences, highlighting her motivations to change and get help. We bust some eating disorder myths and stereotypes: anyone in any body can have an eating disorder, and everyone struggling is sick enough to deserve help! We touch on the consequences of underfueling, such as repeat injuries, and Amelia reassures listeners that with proper fueling and a menstrual cycle, bone health can improve for far longer than once thought. Amelia and I talk about aging as it relates to starting a family and athletics, being motivated to recover for the health of future children, and Amelia’s experience with the egg freezing process. Amelia is wonderful, and this is a conversation not to be missed!

TOPIC TIMESTAMPS:

6:40 Introducing Amelia Boone 

8:00 Destigmatizing eating disorders; sport during eating disorder recovery 

13:10 Lifelong eating disorder struggles; recovery is a long journey  

20:30 Deciding to pursue recovery and go to a treatment center

26:15 Anyone, any body can have an eating disorder; you are sick enough to get help!

31:45 Injuries, underfueling, and bone health

36:00 Building bone density

40:00 Considering children and parenthood when you’ve struggled with food

46:55 Egg freezing; over 40 is to be a mom and/or an athlete

51:50 End of the podcast questions

Check out Amelia’s Substack at ameliaboone and on her website: ameliabooneracing.com  

Follow Amelia Boone on Instagram @arboone11 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store 

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode features a client of the Female Athlete System of Transformation, Anna, who is a nationally qualified bodybuilder, a personal trainer and nutrition coach. Anna shares her experiences of amenorrhea, eating, and training as an athlete in an aesthetic sport. She came to my services to help recover her amenorrhea but in doing so was able to address some deeper issues of disordered eating, body image concerns, and relative energy deficiency in sport (RED-S). Anna shares her experiences as a female athlete, and her transformation in this program. I am so proud of how far she has come and excited to see where she goes!

If you resonate with anything Anna says during this episode, then you might be a perfect fit for the Female Athlete System of Transformation aka The FAST track for female athletes to overcome disordered eating and use food as fuel to perform at their highest level!

You can be a part of the F.A.S.T track by booking a call with me:

https://app.acuityscheduling.com/schedule.php?owner=16942779&appointmentType=8650830

Or head to my website to learn more: www.RiseUpNutritionRUN.com

This episode features an amazing conversation with Neely Gracey, professional runner, business owner/running coach, and mother of 2!

We chat about her experiences with running and pregnancy, one planned and one unplanned during a time of professional running and what this meant for her. We also reflect back on her running in college and importantly discuss her relationship with food throughout the years. Neely shares with us 4 key nutrition messages that have helped her body recover well, run strong, enjoy ice cream with the kids while still keeping performance a priority!

Neely began running in 8th grade, and quickly saw success which deepened her motivation to pursue big goals. It started at the high school level where she won four Pennsylvania State Championships. Upon graduation, she attended Shippensburg University, and became an eight time DII National Champion. During Neely’s time at SU, she studied Human Communication with a Coaching Minor because she knew she wanted to become a pro athlete and start coaching other runners towards their goals. In 2012, she signed her first pro contract, and in 2013 Get Running, LLC was born. The business has continued to grow, as has Neely’s family, with the addition of a son, Athens, in 2018 and son Rome in 2021. She believes coaching helps inspire her to keep working towards her goals as a runner, coach, and mother. Neely is a 3 time Olympic Trials Qualifier. She was the top American at the 2016 Boston Marathon and is the 11th American female ever to break 70 minutes in the half marathon.

Connect with Neely

On Instagram @neelysgracey

and her run coaching business: www.getrunningcoaching.com

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

This is the second episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

Today, we discuss within training nutrition: the what, why, when and how much. We talk all about fueling with carbohydrates during training sessions longer than 1 hour, to maintain stable energy and prevent fatigue. No matter your sport –from stop-and-go sports like soccer and volleyball, strength training to endurance sports– in-workout fueling is important to maintain stable energy and prevent fatigue. We talk about different types of carbohydrates, different sports nutrition products, and how you can optimize carbohydrate absorption for maximal benefits. This episode covers hot topics like low carb training, “over-fueling” with carbohydrates, carbohydrate mouth-rinsing and more. I also share a story about how fueling more than the “recommendations” with poptarts led to my best run! Yes, more fuel means more energy and better performance!

Last week, we tackled the topic of pre- and post-workout fueling, the perfect compliment to this episode. Go give it a listen here: 194. FAST FUELING FACTS: Pre + Post Training 

TOPIC TIMESTAMPS:

2:30 Updates, new resources, and how to support this podcast 

7:45 When and why to fuel with carbs during training 

10:40 How many carbs to take and when

12:20 Fueling exercise lasting over 2 hours

13:30 Different carbohydrate sources and sugar absorption

16:50 Pushing the limits of fueling in training; More carbs for better performance and recovery

19:15 Personal anecdote: how “over-fueling” on carbs in poptarts led to my best run!

21:40 Carbohydrate mouth rinsing

23:00 “Train low (carb), race high (carb)” to burn more fat myth

25:55 Eating fats and protein during training

30:10 Summary; different kinds of on-the-go fuel: gels, sports drinks, chews and “real food”

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode!

In this episode of the Female Athlete Podcast, I chat to professional ultra trail runner Lucy Bartholomew. Lucy shares her introduction to trail running inspired by her father, running her first ultra trail race at only 15! From her first trail race to her most recent, Lucy has received public scrutiny and backlash, overcoming criticism and doubt before she even stepped foot on the trail. We discuss resiliency and how she chooses to focus on herself and trust her internal why.

We talk about pursuing your passions and believing in yourself, turning hobbies into your career. Lucy has turned her love of running into her job now running professionally for Salomon.

Running fast is not always synonymous with health. Despite finishing an impressive 3rd at the legendary Western States Endurance Run, and outwardly meeting the standard of what an athlete is supposed to look like, Lucy opens up about the unhealthy patterns she fell into: overtraining, obsessive tendencies, underfuelling and amenorrhea. Believing lighter was faster left Lucy mentally and physically burned out, and Lucy explains why taking a break from the sport during the pandemic, gaining weight, and restoring her period was necessary in order for her to have continued success and longevity in sport and to rediscover her love for running.

Lucy’s advice to listeners is that cutting corners for short term success is not worth the long term suffering and setbacks that follows. 

Without the visible symptoms of a physical injury, Lucy neglected taking her mindset seriously until she hit rock bottom. We discuss the importance of taking mental health seriously and treating mental injuries: you have to be mentally and physically healthy to perform at your best, in all aspects of life. As an elite runner with lots of social media followers, Lucy faced horrible insults and body shaming as her body changed. Dealing with challenging thoughts and internal criticism during recovery is hard enough without external unwanted attention Lucy receives, and she bravely shares how leaning on her close friends and family, the support of sponsors and medical professionals, alongside taking a step back from social media allowed her to heal.

We explore plant-based eating for everyone, not just athletes, and debunking “perfection” when it comes to diets. Lucy explains her plant-based approach to eating, one that is based on her passion for the environment rather than restriction or diet culture. We emphasize the power of food to bring people together, create family mealtime memories and for cultural celebrations. Rather than promoting an “all-or-nothing” mindset, Lucy and I actually feel similarly about all foods fitting and advocating for personal choice rather than a one-size-fits-all approach to nutrition. 

Follow Follow Lucy on Instagram @lucy_bartholomew

Website: https://www.lucybartholomew.com 

Lucy Bartholomew’s Official Bio

Lucy Bartholomew is a Salomon-sponsored professional ultra trail runner who has been competing in ultras for a decade. She ran her first 100km race, aged 15, alongside her father, and since then has competed around the world winning many prestigious elite races. In 2017 she raced in fifteen ultras and was the first place female in eight of them. The following year she ran her first 100 mile race, the Western States Endurance Run, and finished third in the women’s race. All of those medals came at a cost, however, and for a time she lost her love of running, causing her to take a step back and reevaluate her relationship with the sport.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

In this solo episode of the Female Athlete Podcast, I give our amazing podcast producer Ruby Wyles a big shoutout and recommend you go follow her on Instagram @rwyles_xctf!

Today, I dive deep into the topic of scales. I differentiate between food scales and body weight scales and their usefulness, or lack thereof. Both have places for some people and not others: scales are not essential, should not be used daily, and I often recommend clients get rid of theirs.

I discuss how my own relationship with the scale has evolved, from an unhealthy obsession with the numbers and daily weigh-ins in my early 20s, to getting rid of the scale and finding intuitive eating when injured years later. I give advice on developing a healthy relationship with the scale, which for most people involves not stepping on it! You don’t need the scale! Tune in to your body and all its amazing functions: numbers cannot tell you anything about that!

Personally, I do occasionally weigh myself and am at a place where I view the number objectively without emotion..., mostly! Despite being a sports dietitian, during my recent pregnancy I did find myself getting a bit caught up with the number on the scale. At this point when I was no longer seeing the number as objective data, I got rid of the scale because it wasn’t serving me! I recommend that you do the same! Smash that scale and remember that the numbers you see can’t tell you anything about how amazing your body is or what it is made up of: organs, muscle, fat, blood, water, etc.

Finally, I propose listeners question that even if the scale is not hurting you, how is it helping you? Conversely, think about all the ways the scale may be hurting you: emotionally, physically, mentally, socially? What is your relationship with the scale really costing you? 

Follow my podcast producer Ruby Wyles on Instagram @rwyles_xctf

Rate and review the podcast on all platforms. Share the episodes you like with friends and family. 

Tag us on Instagram and we’ll reshare! Reach out with any questions, get in touch, we’re here to help!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

In this episode of the Female Athlete Nutrition podcast, I talk with leading sports nutrition researcher Professor Keith Baar. First, we take a deep dive on the research behind collagen supplementation, tendons and ligaments, before talking about injury risk in female athletes, as well as the science of muscle growth.

We discuss nutrition for improving the health of connective tissues like tendons and ligaments. This is important for preventing injuries, and Dr Keith recommends collagen supplements or gelatin with vitamin C.

Dr Keith and I talk about injury differences in female athletes and the effects of the menstrual cycle on tendons and ligaments. Dr Keith explains the intersection between injury risk and different stages of the menstrual cycle, especially the link between estrogen and ACL tears. We discuss the place for joint supplements, MSN, and oral contraceptives to reduce injury risk.

Dr Keith explains the pathways underlying muscle growth, as well as the links between exercise and the food we eat on muscle growth and inflammation. Protein rich in the amino acid leucine is particularly important for muscle growth.

Professor Keith Baar’s Official Bio:

Dr Keith Baar received his Bachelor’s in Kinesiology from the University of Michigan where he also served as an Assistant Strength and Conditioning Coach with the University of Michigan Football team. He then received a Master’s from the University of California, Berkeley while teaching strength and conditioning and his Ph.D from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy. He did his postdoctoral studies on the molecular mechanism underlying the muscular adaptation to endurance exercise under the direction of Dr. John O. Holloszy at Washington University in St. Louis. Prof Baar opened his first lab in 2004 at the University of Dundee in Scotland. In 2009, Keith moved his laboratory to its current location at the University of California Davis.

The Functional Molecular Biology (FMB) Lab is focused on determining the molecular mechanisms underlying the physiological and functional adaptations of musculoskeletal tissues to exercise, nutrition, age, hormones, and disease. The result of this research is more than 150 peer-reviewed articles in journals from the Journal of Applied Physiology to Nature.

Follow Professor Baar on Twitter @MuscleScience

This episode is brought to you by ORGAIN as Lindsey is an Orgain Ambassador & Affiliate:

First time shoppers can use the code RISEUP30 for 30% off their online purchase.

Repeat customers can use the code OA2203 for 25% future purchases.

Visit www.Orgain.Com to learn more & purchase

This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance:

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Just a heads up, in this episode, Sarah bravely discusses the loss of a child, which may be difficult for some listeners to hear. If you think this might be you, feel free to fast forward through minutes 34:00 to 39:00.

In this episode of the Female Athlete Nutrition podcast, I talk with one of Rise Up Nutrition’s original clients and new mom Sarah Pastura. At first, Sarah was skeptical that our Female Athlete System of Transformation (FAST Track) program was right for her, as she didn't fit the typical athlete mold. However, her energy expenditure was at an all time high which still put her within that RED-S category, alongside struggling with her hormonal health. Sarah shares her long and bumpy journey, but she goes to show you that if you never give up, your dreams can come true. For Sarah, this meant becoming a mom, which she accomplished in 2021. This triumph came with great heartbreak, and Sarah opens up about her difficult fertility and pregnancy journey, traumatic births and the loss of one of her twin boys. She emphasizes the importance of healing your relationship with food and body before becoming a mom, as well as the continued support of the Rise Up Nutrition community that has helped her through these tough times.

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon!

Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

8:30 Finding Rise Up Nutrition. Sarah’s struggles with an eating disorder and hormonal imbalances  

13:00 Treating yourself as an athlete 

16:30 Sarah’s experience with Rise Up Nutrition and her incredible transformation

19:30 Being an ongoing part of the Rise Up Nutrition community

21:00 Sarah’s journey with her hormones, period, and fertility  

24:30 Coping with body changes and weight gain during pregnancy 

29:30 Learn more about patreon! 

34:00 Sarah’s fertility journey and difficult twin pregnancy

36:00 Dealing with premature labor, loss of a baby, and grief

39:00 Postpartum anxiety and weight changes

44:30 Breastfeeding myths, experiences, and new mom challenges 

54:00 The importance of healing your relationship with food and your body before motherhood

57:30 Physical activity as a new mom: every mom is an athlete. Check out Episode 82 with Dr. Karlie Causey

1:06:45 Feeding toddlers and children, letting them be intuitive eaters

1:12:00 End of the podcast questions

In this episode, I chat with soul alignment coach Meiyan Mullin. This conversation is a little different from normal and centers around alcohol. We discuss gray-line drinking and the middle ground between destructive alcoholism and having a healthy relationship with drinking. Meiyan explains how everyone has their own line and must accept for themselves if their drinking has become problematic. Gray-line drinking is highly prevalent in our society and it has become normalized to drink daily. Even if you don’t identify with the label “alcoholic”, Meiyan explains how many people would struggle to stay away from alcohol for a month. Why not give it a try for yourself?

This was part of Meiyan’s own drinking journey and she shares how pregnancy and being a parent motivated her to become alcohol free.

Meiyan and I talk about wellness culture and the different labels: “sobriety” vs “alcohol free”. We speak about the reasons people drink and how, like the role of food in people with eating disorders, alcohol is the rarely whole problem. Eating disorders and alcoholism are closely related, with one coping strategy and form emotional regulation often transferring into another. Drinking can act as a numbing tool to mask painful emotions and memories and provide short term relief, similarly to the role of disordered eating behaviors like restriction, binging and purging in individuals with eating disorders. Only once you remove the self-harming action can you truly heal the underlying issues.

At Rise Up Nutrition, our philosophy is that all foods fit and each macronutrient is essential to human life. However, alcohol is not an essential macronutrient and it is one energy source that does not have to fit in our diets. Meiyan explains the latest research on the carcinogenic and neurotoxic effects of alcohol and how there really is no safe consumption level; alcohol is a drug and any supposed benefits can be obtained through the food we eat without the harmful effects.

Alcohol affects men and women differently and Meiyan’s work with women targets the underlying trauma and emotions behind drinking. She explains how alcohol is rarely a topic of conversation, instead she helps her clients work through difficult emotions, find forgiveness and self-acceptance, and foster self-compassion and body appreciation.

This episode is not anti-alcohol and Meiyan and I pass no judgment on people who can drink without emotions being involved. 

Follow Meiyan on Instagram @ meiyan.mullin 

Check out her website www.womenwillrise.ca

Meiyan’s Official Bio

Meiyan is your soul alignment guide and is here to help you live a more magical life. She is a yoga teacher, therapeutic touch practitioner, aromatherapy educator and healer. Meiyan's mission is to support women in stepping out from whatever has been keeping them small and oppressed in any way, to living their most satisfying life!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Have your nutrition concerns developed after traumatic events? Has your discipline, something that helped you set goals and succeed in the past, suddenly become your demise?

This episode features a conversation with one of my clients here at Rise Up Nutrition who speaks to both of these topics from personal experience. Sidney is active duty military having deployed many times and undergone rigorous training, as well as a former collegiate basketball player. She became a client to improve her nutrition after events in her personal life created trauma and stress. A decline in her mental health led to a severe decline in her physical health. And when her personal identity and sense of self was lost, her ability to help herself in ways she knew was also lost. In this episode, I wanted to talk to Sidney about goal setting in light of the New Year approaching as she has set so many goals in her life, and achieved much. But perhaps her biggest accomplishment is regaining her sense of self and her health, which was accomplished with very loose goals. 

To start your personal journey towards better health you can download your RED-S Recovery Race and learn the next steps you need to take: Head to www.RiseUpNutritionRUN.com/REDS to download this free resource, and while there gain access to our private Facebook group as well!

What is Rise Up Nutrition and how do we help female athletes? Looking to improve your nutrition and performance? Or need help for your team? In this episode we will cover 6 ways that you can work with Rise Up Nutrition to become Fierce, Fit & Fueled! 

I discuss our 6 programs and services: what they are, who they’re for, how and why they help.

1. Female Athlete System of Transformation (aka the FAST Track Program)

2. Fuel School

3. Female Athlete Nutrition Online Course

4. Alumni Program

5. Podcast Patreon Membership

6. Sports Nutrition Team Toolkit

Listen in to learn how we can help you level up your nutrition and performance, whether or not you struggle with disordered eating. 

Whether you're a parent looking to equip your child with reliable nutrition education and fueling habits to last their lifetime; a competitive high school or college athlete struggling to reject diet culture while seeking performance goals; a more mature female athlete trying to figure out nutrition to support your health and exercise; a coach looking to share good sports nutrition knowledge with their athletes and teams; or anyone else, Rise Up Nutrition is here to help you! 

Head to www.RiseUpNutritionRUN.com to book  a call with me to discuss your personal nutrition needs, to apply to our coaching programs or gain instant access to online resources including the Female Athlete Nutrition Online Course and the Sports Nutrition Team Toolkit! 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

1:40 Overview of Rise Up Nutrition’s (R.U.N.) services 

11:00 The Female Athlete System of Transformation (aka the FAST Track Program): the who, what, how and why it works 

18:10 Fuel School: equipping young athletes with good nutrition habits 

22:40 Female Athlete Nutrition Online Course for adult and adolescent athletes

27:45 Alumni Program: a community of fast, fit, and fueled female athletes 

32:30 Podcast Patreon Membership: a community for podcast fans with bonus episodes and Q&A’s with Lindsey, free recipes, discounts and more perks!

35:20 Sports Nutrition Team Toolkit: support for coaches, athletes, and teams

42:40 How to learn more/ sign up today!

In this episode of the Female Athlete Nutrition podcast, I have a great conversation with a fellow registered dietitian, Stevie Lyn Smith. We start out discussing the education and early career pathways for dietitians, and Stevie shares how she found herself working with athletes after starting in clinical nutrition.

Stevie shares about her background playing lacrosse in high school and college before finding endurance sports more recently. Completing her first Ironman prompted her to first consider sports nutrition, and we discuss how our personal experiences in athletics help us better relate to clients. Stevie explains her 3 foundations to fueling endurance events: fluids, carbohydrates, and sodium, understanding that within these categories, everyone has different preferences and strategies that work for them. We underscore the importance of an individualized nutrition approach: there is no one size fits all, especially when it comes to optimizing sports performance.

Stevie discusses her recent work with Shalane Flanagan during Shalane’s Project Eclipse, running 6 marathons in 6 weeks during the fall of 2021. Stevie helped Shalane fuel for performance and optimal recovery between all the marathons. Post-race blood testing with InsideTracker highlighted high levels of inflammation and cortisol, prompting Shalane to dial in her nutrition around workouts and races. Stevie emphasizes the importance of nutrient timing and intentionally fueling appropriately before, during and after workouts to maximize performance, recovery, and adaptation to training.

We talk about blood testing and monitoring internal biomarkers to optimize health and performance. Regular blood testing is not just for elite athletes like Shalane Flanagan, both Stevie and I use InsideTracker ourselves. Checking in with what’s happening on the inside can help all of us better dial in our nutrition to improve health, longevity and energy levels, in addition to optimizing performance and achieving athletic goals.

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Follow Stevie on Instagram @ stevielynlyn and check out her business stevielynrd.com

Learn more about Stevie on the For The Long Run podcast:

Ep 194. Stevie Smith: Identity and growth as an athlete and business owner

Stevie’s Official Bio:

Stevie Lyn is a Registered Sports Dietitian and avid endurance athlete. Her mission is to help educate and coach athletes on how to fuel their goals and mindset while not sacrificing their health or happiness. As a board-certified specialist in sports nutrition, Stevie Lyn has helped hundreds of athletes and active individuals fuel to improve their performance, energy levels, and recovery without feelings of guilt or restriction. When she’s not swimming, biking, or running, you’ll find her in the kitchen working on a new recipe or out on the trails with her dog.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/reds

In this episode of the Female Athlete Nutrition podcast, I talk with Heidi Strickler, a fellow Registered Sports Dietitian specializing in female athletes, eating disorders, REDS and amenorrhea. As well as being an athlete herself, Heidi has overcome her own nutrition and mindset challenges, and uses these experiences to benefit her work today. Here, Heidi vulnerably shares her personal 12-year battle with an eating disorder during high school, college, and her early career as a dietitian. Beginning with an obsession with healthy eating and restriction, Heidi’s struggles morphed into binging and purging, alongside a disordered relationship with movement competing as a top collegiate athlete. Heidi talks about reaching rock bottom and how treatment helped her climb her way out, gaining newfound mental freedom and inner peace. We discuss eating disorder recovery, its nonlinear trajectory and the danger of unrealistic expectations. For Heidi, and many of our clients, recovery is a practice of actively questioning your motives for your food and movement choices, identifying disordered thoughts, and maintaining healthy habits, like always fueling before workouts.

A lifelong athlete, competing in a variety of sports from cycling and trail running, to snowshoeing and climbing, Heidi talks about how her relationship with movement has evolved. We explore what a healthy exercise relationship looks like, one motivated by joy and curiosity rather than punishment and a desire to change your body. We contrast the consequences of under-fueling, like injuries and menstrual changes, with how good running in a well-fueled body feels! Heidi shares her business, Heidi Strickler Nutrition, before we finish off with our usual end of the podcast questions.

Check out Heidi’s website (coming this Fall): www.heidistricklernutrition.com 

Follow Heidi on Instagram @hkstrickler_sportsrd and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

5:00 5:00 Heidi’s personal nutrition struggles; the impact of studying to become a dietitian

10:50 12 years of eating disorders: from restriction to binging and purging 

16:30 Reaching rock bottom and eating disorder treatment 

18:30 Being a dietitian with an eating disorder

25:00 Recovery is worth it! The realities of recovery: body acceptance and disordered thoughts

29:40 Being an athlete vs looking like one; injuries and underfuelling 

32:45 Redefining your relationship with movement; running in a well fuelled body

39:00 Recovery expectations: performance, physical health, mindset, and body image 

41:30 Identifying disordered food and exercise thoughts and behaviors; being curious and learning to trust your body 

46:50 Why ED recovery is so hard: eating and exercising can be both healthy and unhealthy!

53:45 Heidi’s practice helping athletes fuel better: Heidi Strickler Nutrition 

56:30 End of the podcast questions

In this episode of the Female Athlete Nutrition podcast, I speak with Olympian and Team USA skier Hailey Swirbul. We talk about Hailey’s early introduction to adventure sports, her collegiate skiing career, turning professional mid-way through college to join the US ski team, and then making her first Olympic team this year. As well as being a dream come true, competing in the Olympics had its challenges, reminding Hailey that she is more than a skier and how moments outside of skiing can be just as fulfilling and memorable, such as a visit to KFC during the Olympics!

Hailey opens up about how a desire to optimize her body composition and go “all in” on skiing in high school fuelled an eating disorder. What started as an “experiment” and a desire to perform better ultimately left Hailey feeling deeply unhappy and totally out of control around food. Hailey shares how this “experiment” back-fired: food was controlling Hailey and her performances suffered too. We discuss how common this downward spiral to disordered eating is, and that Hailey was not alone: a lot of the people we work with at Rise Up Nutrition share similar stories and can resonate with Hailey.

We talk about Hailey’s recovery and the importance of admitting to yourself that you are struggling. We discuss the gray area between disordered eating and eating disorders: just because you don’t resonate with having a clinical eating disorder doesn’t mean that you can’t also struggle with nutrition and improve your relationship with food. Hailey speaks to some of the barriers to recovery, getting help with disordered eating and working with a therapist. We emphasize that recovery is a continuous journey without an end date; over time, by consistently practicing healthy habits mindsets can change and food can become less controlling. 

Hailey leaves listeners with the advice to be more patient and self-accepting: bad body image days, guilt and other negative thoughts around food will arise, but it’s important to trust in our bodies and respect our intuition. Hailey highlights how there is space for all foods in our diets, a philosophy we promote with our “all foods fit” motto at Rise Up Nutrition, regardless of whether we are exercising or not. Finally, we touch on Hailey’s goals for the future and explore how she is now embracing a more flexible outlook on what’s to come.

Find Hailey online at https://haileyswirbul.com/ 

Hailey’s Official Bio:

Hailey Swirbul is from Colorado but currently lives in Anchorage, Alaska. She loves spending time moving outdoors whether it be backpacking, biking, backcountry skiing, cross country skiing, or packrafting! Hailey has loved endurance sports since she was a kid, and made it a goal to reach the highest level she could within cross country skiing. She has raced on the World Cup stage for 3 winter seasons and attended her first Olympics at Beijing 2022. Hailey has a degree in civil engineering from the University of Alaska Anchorage and works part time doing design and construction for Alaska State Parks.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

In this episode of the Female Athlete Nutrition, I have the honor of interviewing a true legend, world renowned exercise physiologist and nutrition scientist, Dr. Stacy Sims. Dr. Sims is a true pioneer in this field, who aims to revolutionize exercise nutrition and performance for women. We begin by discussing Dr. Sims’ motivation for her work and the shocking statistic that only 4-8% of all sports science studies include women, with far fewer pertaining to sports nutrition and women.

Dr. Sims explains differences in female and male physiology beyond hormones, including variances in: bone structure and body composition, metabolism, biomechanics, and injuries. We talk about our experiences working with different genders; women are more vulnerable to low energy availability and related bone stress injuries, due to their unique brain structure. As Dr. Sims espouses, “women are not small men” and performance differences are the result of far more than just testosterone and other hormones. We touch on transgender athlete inclusion from a physiological perspective and the need for more sports science research.

Dr. Sims and I discuss the benefits of creatine for muscle function, athletic performance, brain function, and mood. Check out Dr. Sims’ article “Why Active Women Need Creatine” here: https://www.drstacysims.com/blog/Why%20Active%20Women%20Need%20Creatine. We cover nutrition and training considerations for young female athletes, starting with hydration. During puberty, Dr. Sims recommends focusing on consuming adequate protein and carbohydrates, as well as functional movements that keep girls active in their changing bodies.

Keep listening all the way to the end to hear Dr. Sims answer some of your questions, as well as our usual end of the podcast ones! Topics include: the importance of lifting heavy for female athletes; sprint and high intensity training; exercise after RED-S recovery; caffeine and the menstrual cycle; and understanding low heart rates in athletes.

For more on Dr. Stacy Sims, check out her website https://www.drstacysims.com/ 

Follow Dr. Sims on Instagram @drstacysims and me, your host Lindsy Cortes, on Instagram @female.athlete.nutrition 

Have you heard?! The Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

5:50 Questioning current training and nutrition norms 

9:55 Research in women athletes

14:20 Sex differences beyond hormones: body composition, metabolism, injuries 

20:25 Creatine for female athletes

25:00 Youth and adolescent athlete considerations

28:40 Low energy availability, kisspeptin and the brain

35:30 Women are not small men; transgender athletes in sports

46:15 Demystifying puberty, hormones, and periods for girls and women

50:20 The importance of strength and power training 

53:00 RED-S recovery and high intensity training

56:45 Caffeine and the menstrual cycle

59:05 Low heart rates in athletes: fitness vs low energy availability 

1:01:30 End of the podcast questions

Join our membership for the FULL episode and more like this each month: www.Patreon.com/FemaleAthleteNutrition

This is a sneak peek into our patreon exclusive bonus episodes! It's just a short clip of a much longer bonus episode.

As a member of the Female Athlete Nutrition patreon you get the chance to ask me, registered sports dietitian and founder of Rise Up Nutrition Lindsey Cortes, your questions! Each month we release a patreon Q & A as both a video and podcast to help you on a more personal level.

To hear the full episode and receive more perks, joing our patreon membership group today!

patreon.com/femaleathletenutrition 

This bonus episode dives deep into a patreon’s question all about estrogen; what is estrogen, how is it affected during RED-S, effects of low estrogen, and more. In the full episode, Patreon members received a video recording as well, where I shared a presentation supporting this discussion visually with handouts and scientific studies!

In this episode we talk about:

2:00 What is the Female Athlete Nutrition patreon all about? Patreon perks and exclusive content.

4:50 Founding members shoutout

6:00 Introducing the episode question: estrogen deep dive

7:00 Understanding estrogen and estradiol 

8:10 Estrogen drops and bodily changes during RED-S

11:00 The science behind female hormones and how and why estrogen is shut down

14:45 Causes of amenorrhea and missing periods

16:00 Become a patreon today to hear the rest of the episode, ask me your questions, and more!

In this episode of the Female Athlete Nutrition podcast, I talk with 2x Olympic Medallist and World Champion triathlete, Katie Zaferes. As well as being one of the best triathletes in the world, Katie is a new mom to Kimble and role model to other athletes looking to balance elite sports with family. Katie briefly shares the basics of triathlon -swim, bike, run- explaining the different race distances and events like Ironman and the Olympics. She talks about her path to becoming a pro triathlete: from swimming and running in high school, running in college, to joining the US’ triathlon Collegiate Recruitment Program post-college. 

Katie and I offer listeners great advice for fueling races and workouts, nutrition when traveling, and fueling as a mom! Katie talks about the importance of nutrition education and asking for help. We discuss easy habits for eating well, including using frozen vegetables and supplements. Katie shares how she fuels on race day -before, during, after-, reminding listeners that optimizing nutrition for performance starts with what you’re eating daily in training. Katie talks about her upcoming race plans as she targets qualifying for her 3rd Olympic Games in Paris 2024. We finish off with the usual end of the podcast questions.

Follow Katie on Instagram @kzaferes6 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

1:50 Returning to elite sports postpartum 

7:00 Triathlon basics: swim, bike, and run

10:30 Katie’s triathlon path: college runner to triathlon World Champ

19:50 Learning how to fuel as an athlete

25:00 Making eating well easy!

28:30 Race day and training nutrition 

38:50 Fueling tips when traveling

44:05 Tips for fueling as a mom: ask for help!

47:50 Katie’s upcoming races planning for the Paris 2024 Olympics 

49:30 End of the podcast questions 

In this episode of the Female Athlete Nutrition podcast, I talk with professional runner, YouTuber, and eating disorder advocate, Allie Ostrander. Allie is a middle distance runner specializing in the steeplechase, and she shares her journey in sport growing up in Alaska to becoming a 3x NCAA Division I champion in college. Allie opens up about her nutrition struggles, starting early in middle school and continuing through high school, college, and beyond into her professional running career. She discusses the physical and mental impacts of her eating disorder on her health, running, and social life. We highlight the importance of raising awareness of eating disorders and early intervention by parents, coaches, and medical professionals to support young athletes. We speak to why athletes are at increased risk of disordered eating, as well as the nuances of fueling for athletes. Allie shares about her recovery and experience in an intensive treatment program, as well as how she learned to fuel independent of running. She speaks about the importance of stepping back from running during recovery and how she learned about her own unique nutrition needs.

Allie answers a few listener questions, including handling setbacks and challenges during eating disorder recovery, relapse prevention, dealing with injuries and getting out of injury cycles. We leave listeners with advice for navigating eating disorders and injury recovery, and Allie touches on what’s next for her running career. She’s certainly not done yet!

Follow Allie on Instagram and YouTube @allie_ostrander and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

3:00 Allie’s introduction to running and college transition 

7:30 Early nutrition struggles during puberty

11:00 When healthy eating becomes unhealthy; physical and mental signs of disordered eating

17:00 The importance of nutrition education and eating disorder awareness among parents, coaches, and medical professionals 

21:00 Disordered eating team culture in college; the impact of Allie’s eating disorder on her college experience, social life, and relationships 

24:00 Eating disorder risk in competitive, high achieving athletes 

26:00 Committing to eating disorder recovery and the realities of treatment programs

30:45 Athlete fueling needs

37:30 Eating disorder recovery is an ongoing process; combining recovery with elite athletics 

42:30 Stepping back from pro running and breaking free from injury cycles; tips for dealing with injuries 

48:30 Relapse prevention and ongoing recovery challenges 

54:00 Allie’s future running plans 

55:15 End of the podcast questions

In this episode of the Female Athlete Nutrition podcast, I talk with physical therapist and passionate endurance athlete Dr Sarah Ceschin. We speak about Sarah’s introduction to physical therapy through a love of movement and connecting the mind with the body. This conversation explores the mind-body connection as it relates to both body image and injury recovery. Sarah emphasizes the importance of addressing the psychological and physical sides of recovery simultaneously in order to build body trust and overcome the fear of re-injury. Sarah suggests graduated exposure to feared movements alongside the support of a professional.

We talk about common injuries in runners and endurance athletes: overuse conditions such as tendinitis and bone injuries, and the role nutrition has in their development and recovery; while poor nutrition and underfueling can predispose athletes to injuries, eating enough and optimal fuelling can speed up the healing process and prevent future injuries.

Sarah opens up about her personal experiences with an eating disorder, overtraining and REDS, as well as her current recovery from hypothalamic amenorrhea. We discuss how our personal experiences give us empathy with our clients, and the importance of a multidisciplinary approach to recovery from both injuries and REDS. 

Sarah shares her philosophy of treating the patient not the diagnosis: injuries rarely ever exist in isolation or have a single cause, so addressing the whole body and mind together is essential to long term success. Coupled with that, Sarah explains why imaging does not tell the full story and often is more hurtful than helpful, highlighting abnormalities that don’t match up with a client’s symptoms. We debunk the “weak glutes” myth and that glute activation and PT exercises are not miracle cures: understanding and utilizing correct movement patterns for life are!

We finish off by highlighting the importance of doing what you love: there is a space to combine professional with passionate and fun, and it may even make you better at your job!

Follow Sarah and all she does on Instagram @boulder_sports_physio

You can reach her via email bouldersportsphysio@gmail.com and at www.bouldersportsphysio.com 

Sarah’s Official Bio:

Dr. Sarah Ceschin is a sports-medicine orthopedic physical therapist who loves working with runners, climbers, and recreational athletes of all types. Through biomechanics and understanding human movement, Dr. Sarah uses hands on treatment and corrective exercises to help people move better, feel better, and get back to the activities they love to do. When she's not being a PT, Dr. Sarah loves trail running, biking, climbing, cooking, and being the last person on the dance floor.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

The stigma’s associated with disordered eating often prevent people from getting the help they need; including the assumption that if you get help you will be forced to stop exercise or give up your passion for sports. 

In today’s episode, I dig into the reason to stop exercise during clinical eating disorder recovery while also debunking the stigmas that you have to stop. You can overcome disordered eating while continuing to train or participate in sport but it must be analyzed on a case by case scenario, and with the help and guidance of a professional team including dietitian, coach, and physician. I give a multitude of examples with clients I’ve recently worked with who have either continued exercise, stopped exercise, or continued but with modifications. These real-life examples are from athletes at the high school level, college level, professional athletes, and recreational athletes.

To book a clarity call and understand what the best options might be for you, head to www.RiseUpNutritionRUN.com

In this client testimonial episode of the Female Athlete Nutrition podcast, I am joined by collegiate gymnast, future dietitian, and Rise Up Nutrition client, Camille. Camille recently graduated from our Female Athlete System of Transformation, aka the FAST Track Program, and is now part of our Alumni Program. Camille talks about her struggles with disordered eating and depression as a high performing student-athlete. Camille shares how both receiving intensive outpatient eating disorder support at a treatment center, as well as being part of our virtual FAST Track Program helped her feel less alone in her struggles, connecting her to a community of female athletes she could relate to and be motivated by. Having completed the FAST Track Program, she talks about maintaining the connection to this community and the Rise Up Nutrition team as part of our Alumni Program: key reasons she believes the FAST Track Program was truly transformational for her. She discusses her fears and hesitations about whether the program would actually work for her (spoiler alert: it did!), and how our team helped Camille stay accountable and on track making good nutrition choices. We talk about what food freedom means, intuitive eating, and respecting your hunger and fullness cues.

Camille shares about her struggles transitioning to college freshman year, and the culture of disordered eating and mindsets in gymnastics, including body judgment, comparison and perfectionism. Now entering her sophomore year, Camille talks about the coping skills she’s learned to support herself, and how improving her nutrition has led to big athletic improvements. By embracing her body’s strength, rather than trying to look a certain way or be smaller, Camille has seen her gymnastics performances improve, something Camille wants to highlight to listeners. Camille speaks about studying to become a dietitian and the power of sharing our struggles to help others. 

Follow Camille on Instagram @camille.lindley and me, your host Lindsey Cortes, @female.athlete.nutrition 

We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition 

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

In this episode we talk about:

2:30 Introduction to Taylor, and why she started working with Rise Up Nutrition

8:45 2:20 introduction to Camille, collegiate gymnast and Rise Up Nutrition client

4:30 Camille’s story with an eating disorder and depression; Eating disorder treatment at an intensive outpatient center 

6:50 Life after leaving the treatment center; Triggers on a college athletics team, freshman year, and relapse

8:40 Finding Rise Up Nutrition (R.U.N) and developing coping skills for long-term recovery  

12:00 Recovery hesitations and why R.U.N. worked for Camille

14:00 Motivations for studying nutrition while also struggling with disordered eating  

19:20 Post-recovery athletic performance

21:00 Intuitive eating and hunger cues: “it’s also okay to say no to food!”

25:05 Food freedom: a client's perspective 

28:20 R.U.N. FAST Track Program 

35:30 Support after the FAST Track Program with the Alumni Program 

38:00 Gymnastics culture of body ideals and size, perfectionism, and comparison

44:40 Camille’s advice to listeners: embrace change, it’s inevitable 

47:30 End of the podcast questions 

Megan & David Roche are run coaches at Some Work All Play (SWAP) where they train some of the country's top endurance athletes. Today we talk about their coaching philosophies, the importance of fueling and prevention of low energy availability, prevalence of disordered eating in female athletes, what data tracking helps or hurts us, and so much more!

Follow Megan & David on instagram @meg_runs_happy and @addiedoesstuff or check them out at www.swaprunning.com

Official (and very impressive) Bios:

Megan Roche is the 2016 USATF Trail Runner of the Year at the ultra and sub-ultra distances. She is a five-time national champion, a North American Mountain Running Champion, and a six-time member of Team USA. She graduated from Duke University with a degree in Neuroscience and received her M.D. from Stanford Medical School. At Stanford, she is doing a PhD in epidemiology, focused on population health and genetics for athletes. Megan started coaching with SWAP in 2016.

David Roche is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master's degree and law degree from Duke University. David started the SWAP team in 2013.