As a Sports Dietitian for NCAA, professional, and recreational athletes alike, I know how powerful nutrition can be. I also know how quickly a female athlete can fall into the trap of under fueling which severely limits their health. That’s why I’m sharing my knowledge of female-specific nutrition, training, body image, and mindset to help you fuel your body to perform at your highest level. Whether you are looking for a competitive edge with your nutrition training and mindset, or looking to overcome harmful nutrition habits and body acceptance, you’ve come to the right place!
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216: Three Steps to Build Muscle & Flexible Vegetarian Diet with DJ Blatner
Épisode 216
jeudi 20 mars 2025 • Durée 46:22
In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat.
The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being.
DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life.
She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons.
215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate Bennett
Épisode 215
jeudi 13 mars 2025 • Durée 52:01
In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes.
01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist
02:18 Career Evolution: From Athletic Trainer to Sports Psychologist
05:04 The Importance of Mental Health in Sports
12:35 Personal Experiences and Overcoming Challenges
17:16 The Four P's of Confidence
24:35 Balancing Personal and Professional Life
27:35 Transition to Mountain Biking
27:48 The Evolution of Downhill Riding
28:29 Passion and Purpose in Sports
30:00 Balancing Athleticism and Health
31:46 The Role of Passion in Eating Disorders
34:06 Coping Mechanisms in Sports
41:28 The Importance of Flexibility in Training
45:59 Treating Athletes with Eating Disorders
48:32 Fun Fast Facts with Dr. Kate Bennett
214: Rugby Training Injury Prevention Nutrition & Power on the Pitch with Georgia Cass
Épisode 214
jeudi 6 mars 2025 • Durée 49:51
In this episode, sports dietitian Lindsey Cortes chats with Georgia Cass, a strength and conditioning coach specializing in womens rugby. They discuss Georgia's introductionto the sport, the fundamentals of rugby and importance of a strength coach, iniury, concussioms, and Georgias development of the Power Pitch Protocol, tailored specifically for female rugby players. Lindsey and Georgia explore injury prevention, the importance of proper neck exercises to reduce concussions, and the role of nutrition for this high-intensity high-power contact sport.
01:19 Meet Georgia Cass: Strength and Conditioning Coach
02:28 Georgia's Journey to Rugby and Coaching
06:32 The Sport of Rugby: An Overview
14:32 Strength and Conditioning for Rugby
19:37 Nutrition and Recovery in Rugby
26:56 The Importance of Nutrition in High-Intensity Sports
27:47 Concussion Risks and Prevention in Rugby
29:14 Strength and Conditioning to Reduce Concussion Risks
32:20 The Role of Omega-3s in Concussion Recovery
36:15 Introducing the Power Pitch Protocol
38:39 Comprehensive Training for Female Rugby Players
43:35 Rapid Fire Questions and Final Thoughts
Georgia Cass is a Strength & Conditioning coach, performance coach and Founder of LiftHer Strength. She has been working with female athletes for over 7 years and over the last 2 years has shifted her focus to working with female rugby players specifically.
You can find her on Instagram @lifther_strength and TikTok @liftherstrength
213: Endurance Speaker Series & Strength for Endurance with Kriss Hendy
Épisode 113
jeudi 27 février 2025 • Durée 47:51
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.
212: Is REDS Real? with Sports Dietitian Rebecca McConville
Épisode 212
jeudi 20 février 2025 • Durée 52:22
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
211: Heal your Body Image "Inside Out" with Rowing Champion Whitney Otto
Épisode 211
jeudi 13 février 2025 • Durée 54:57
In this episode of the Female Athlete Nutrition Podcast, Lindsey Elizabeth Cortes speaks with Whitney Otto, US world rowing champion and 2000 Olympic alternate. Whitney, co-author of 'Body Image Inside Out,' shares insights on how body image and nutrition intersect for female athletes. They explore the societal pressures that impact body image, the importance of distinguishing body functionality from aesthetics, and how body image issues can affect athletic performance.
Whitney emphasizes the need for compassion, validation, and the utility of resources like guided worksheets to improve one's relationship with their body. They discuss common struggles like the female athlete triad, strategies for maintaining a positive body image, and the role of supportive teams in the healing process.
01:16 Meet Whitney Otto: From Rowing Champion to Performance Coach
02:33 Body Image Inside Out: A Revolutionary Approach
04:07 The Complex Relationship Between Athletes and Body Image
05:43 Understanding and Validating Body Image Struggles
15:45 The Role of Clothing in Body Image
22:05 The Importance of Listening to Your Body
27:36 Body Image as a Team Sport
28:36 Understanding Body Image and Support Systems
29:21 The Role of Nutrition in Athletic Performance
29:49 Addressing Negative Body Image
36:16 The Female Athlete Triad
39:47 Writing and Reflecting on Body Image
44:38 Maintaining a Healthy Body Image
50:54 Rapid Fire Questions and Conclusion
Whitney Otto is a US world rowing champion and 2000 Olympic alternate who pivoted her skill and passion into helping individuals and teams achieve their goals through leadership development and clinical intervention. She holds a BA from Brown University, an MA in counseling psychology from Lesley University, and a Professional Coaching Certification from The Coaches Training Institute. Her clinical perspectives are informed by over a decade of experience treating eating disorders. Her inspiring and collaborative style was further honed through years of experience serving as a Master coach for physicians, elite athletes, entrepreneurs and C-Suite executives. Whitney serves as a Master Performance Coach and consultant at Valor Performance, and coach for R3 Continuum serving Senior level clients at Deloitte. Whitney also serves as Group Guide for CHIEF. She is the co-host of UNTRAINED, a podcast that launched in January of 2023 focusing on giving the tools and mindsets needed to help corporate executives “untrain” from toxic mindsets and perspectives that result in professional success at personal expense.
210: RUNSource App Keeps Runners Healthy -Recipes, Stretches & More -with Dr. Kate Edwards, DPT
Épisode 210
jeudi 6 février 2025 • Durée 42:27
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.
209. Intuitive Eating for Athletes, Eating Disorder Recovery to Running 240 Mile Ultramarathons, Rest Day Nutrition + More! with Becca Rick, RDN
Épisode 209
jeudi 30 janvier 2025 • Durée 58:08
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
208. Is More Protein Better? + Nutrient Balance to Prevent Bad Workouts with Dr. Kyle Pfaffenbach
Épisode 208
jeudi 23 janvier 2025 • Durée 01:11:40
This episode of the Female Athlete Nutrition podcast is Dr. Kyle Pfaffenbach. Kyle is an Associate Professor of nutrition and exercise science at Eastern Oregon University, and also works as a Performance Nutrition Consultant to Olympians and World Champions, including the Brooks’ Beasts Track Club.
Warning, this episode starts off a bit science heavy, diving into Kyle’s previous research on protein structure and folding. This is only for a small part of this wonderful conversation, but feel free to skip from 4:45 to 14:15. We transition from science to practice, discussing the importance of science-backed recommendations tailored to individuals and their own experiences.
We go deep on balancing macronutrients for athletes, starting with protein. Kyle and I discuss protein recommendations for how much and when, debunking the “more protein is better” belief. We highlight that over-focusing on protein may impair performance and health when you’re lacking fats and carbohydrates. Kyle shares insights from his work helping Olympians and world-class athletes fuel, underscoring the importance of total energy intake, as well as fats and carbs, even when body composition changes are desired. We discuss the effects of underfueling on performance: hint, hint, if you’re having bad workouts, try eating more!
Food is more than fuel. Kyle talks about the role of nutrition in your body for signaling and other essential processes. Food is also for enjoyment and even elite athletes incorporate “fun” foods into their lives. While the media, social media and influencers in particular, demonize certain foods and nutrients, both Kyle and I believe an “all foods fit” approach best supports health and performance. This highlights the importance of working with trusted nutrition professionals and being careful of where you go for nutrition advice.
TOPIC TIMESTAMPS:
4:45 Kyle’s protein research (this is a science-heavy section, feel free to skip ahead to :X)
14:15 The importance of understanding science, then…
17:30 …tailoring research-backed approaches to individuals
207. Supporting Female Athletes' Mental Health and Performance with Therapist and Former NCAA Athlete Olivia Papakyrikos
Épisode 207
jeudi 16 janvier 2025 • Durée 43:45
This episode of the Female Athlete Nutrition podcast is with mental health therapist and former NCAA field hockey player Olivia Papakyrikos. Olivia specializes in athletes’ mental health, sport psychology and eating disorders. We start off by discussing our own experiences with mindset challenges as former athletes, including navigating injuries and identity shifts as we moved away from competitive sports. Olivia shares how she helps athletes overcome challenges such as eating disorders, anxiety, depression, and injury recovery to perform better in sports and life. We highlight some of the social pressures high school and college athletes face that make them particularly susceptible. Team culture, coaches and available resources all also impact athletes’ mental health, and seeking professional support from therapists like Olivia can make a big difference on performance and wellbeing.
Olivia is also heavily involved in the Female Athlete Conference, helping to elevate female athlete health and research. We speak to the huge lack of research into female athletes and knowledge gaps, such as the impact of the menstrual cycle on performance and mental health. We finish off with the usual end of the podcast questions, and recommend you check out the Female Athlete Conference here!
TOPIC TIMESTAMPS:
4:20 How sports psychology helped Olivia as an injured athlete
7:50 The importance of embracing different identities and being more than an athlete
15:00 Recovery processes and timelines for treating eating disorders, injuries, performance anxiety and more
19:45 The impact of social pressures faced by high school and college athletes
25:00 Supporting athletes’ mental health: coaches, resources and outsourcing professional support
29:45 Female Athlete Conference and the lack of research in female athletes
50:38 Conclusion and Resources
Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders."
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
Resources and Links Mentioned:
Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-y
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
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:
We are so grateful to our FANS and listeners! I hope you enjoy the episode.
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