Female Athlete Nutrition – Détails, épisodes et analyse

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a seasoned sports dietitian, discusses the importance of protein intake for female athletes. Lindsey covers how to determine if you're consuming enough protein by outlining five practical tips, ranging from understanding protein sources to tracking your intake. This episode includes easy-to-follow calculations and emphasizes the importance of balanced nutrition for optimal performance and recovery. Essential listening for any female athlete looking to optimize their nutrition and performance.

Episode Highlights:

01:32 How to Calculate and Track Protein Intake

04:01 Expanding Content and Collaborations

06:25 Understanding Protein Sources

06:59 Five Tips to Ensure Adequate Protein Intake

07:07 Identify your protein sources

09:25 Eat protein at every meal

11:04 Calculate your protein needs

16:30 Track for a few days

18:46 Listen to your body

20:18 Recap and Final Thoughts

Resources and Links Mentioned:

Top Priorities for Teen Athlete Nutrition: Grow & Develop Into A Strong Athlete: https://www.lindseycortes.com/post/teen-athlete-nutrition

Calculating Protein Requirements for Athletes: How Much Protein Do You Really Need? https://www.lindseycortes.com/post/protein-requirements-athletes

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery.

Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance.

Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance.

Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health.

Episode Highlights:

• 01:31 Meet Jules Vazquez: A Journey of Struggle and Triumph
• 03:22 The Dark Side of Perfectionism in Sports
• 06:39 The Physical and Mental Toll of Disordered Eating
• 07:41 The Path to Recovery: Recognizing the Need for Change
• 17:55 Health Consequences and the Road to Healing
• 27:19 The Decision to Step Away from Soccer
• 34:07 Finding Your Why
• 35:24 First Steps to Recovery
• 36:12 Adjusting Exercise and Diet
• 44:37 Healing the Gut
• 46:25 The Role of Testing and Professional Help
• 53:20 Current State and Future Plans
• 57:26 Advice for Others
• 01:01:29 Conclusion and Resources

Connect with Jules on Instagram @balancedfemlete

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

23:00 Protein recommendations and timing for athletes 

29:20 Is more protein better?

33:40 The importance of fats for female athletes 

35:40 Balancing carbohydrates with proteins; macronutrient breakdown for athletes 

40:10 Problem solving bad workouts 

45:20 Food as signals for your body 

49:00 Nutrition complexity: no dumb questions! 

52:00 Preventing nutrition stress and making all foods fit, including fast food

57:40 Working with and trusting nutrition professionals for optimal performance 

1:01:35 End of the podcast questions 

Find Kyle’s research here: https://www.researchgate.net/profile/Kyle-Pfaffenbach 

Follow Kyle on Instagram @kylepfaffenbach 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

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

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition podcast, I talk with former Team USA and NCAA Division I swimmer Eva Merrell. Eva was a high school standout, competing in the US Olympic Trials and named to the US Swimming National Team at 16 years old. After being recruited as the top high school swimmer and committing to The University of Georgia, Eva found herself battling anorexia nervosa. Today, she bravely shares her own eating disorder experience, discussing how her desire to be a “good athlete” led her down a path of restriction, weight loss, and poor performance. We talk about the physical signs and symptoms of eating disorders, debunking the myth that a low heart rate is always a good thing: a slow heart rate could be a sign of a weak and failing heart. Eva talks about receiving the diagnosis of anorexia nervosa, recovery and relapse, multiple hospitalizations and treatment while being an NCAA DI athlete. 

We discuss the place for sport during eating disorder recovery and the need to sometimes take a break. For Eva, this break was forced upon her and led to her medical retirement from swimming while at the University of Georgia. She opens up about the difficult decision to stop swimming and prioritize her mental health, sharing about the new identity she found outside of sport. This includes a passion in advocating for mental health, and now works for The Hidden Opponent, a non-profit that works to de-stigmatize mental health in athletics. Eva hopes that sharing her story will help struggling athletes and those around them identify disordered patterns, know they are not alone, and that support is out there.  

Follow Eva on Instagram @evamerrell and The Hidden Opponent @thehiddenopponent

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!

7:00 Eva’s introduction to swimming and progression

8:30 Eva’s struggle with anorexia wanting to be a “good athlete”

12:30 Normalizing body changes and puberty

17:00 Physical symptoms of disordered eating 

19:00 Learn more about patreon!

23:30 Eating disorders and performance: improving until it all comes crashing down 

27:00 Eva’s path to diagnosis

28:45 The athlete’s heart vs the weak and underfuelled heart

33:00 Hospitalization and eating disorder treatment, relapses and inpatient experiences

34:30 Combining sport with eating disorder recovery 

38:00 Recovery as a college student-athlete

43:00 Medical retirement and the end of Eva’s swimming career

49:45 Life after sport and expanding your identity

56:30 Eva’s work with the Hidden Opponent to increase eating disorder awareness

59:00 End of the podcast questions

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition podcast, I talk with mindset coach and avid ultra runner Danielle Snyder. Danielle opens up about her introduction to running to cope with her mom’s sickness, and how it led her down a negative path of an eating disorder and unhealthy relationship with movement. We discuss how recovery is a long-term process that requires doing the mental work to challenge disordered mindsets. 

Danielle is a phenomenal trail and ultra runner and she shares one of her biggest accomplishments, setting the Fastest Known Time (FKT) on the Oregon Pacific Coast Trail (PCT) over 9 days! Motivated to test her limits, we talk about how to push your body in healthy ways and celebrate your own achievements. Danielle gives listeners her top tips for fueling workouts and ultra running events. We hear how Danielle helps athletes train their minds at Inner Drive Wellness, focusing on improving self-talk and resiliency.

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

Find Danielle’s business Inner Drive Wellness at https://www.innerdrivewellness.com/ 

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 Danielle’s athletic journey and eating disorder struggles 

8:30 Finding a healthy relationship with running and food; from road to trail running

10:00 Stepping away from sport for health and recovery 

11:45 Eating disorder recovery as a long-term process 

15:30 Longevity in sports and coping with challenges

22:00 The ebb and flow of mental health and athletics

24:15 Danielle as a trail and ultra marathon runner

25:30 Achieving a Fastest Known Time (FKT) running the Pacific Coast Trail

32:00 Pushing your body in a healthy way 

33:30 Being proud of yourself 

36:30 Learning to fuel and respect hunger cues

45:30 Nutrition is part of the training: tips for fueling workouts

48:15 Danielle’s program Inner Drive Wellness supporting athletes’ mental health 

55:00 End of the podcast questions

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition podcast, I talk with college athlete and mental health advocate Arla Davis. Arla is a two sport NCAA student-athlete, competing for Ithaca College’s lacrosse and track and field teams. She holds multiple roles outside of her own athletics, including being a Campus Captain with The Hidden Opponent, and co-chair of Ithaca College's Student-Athlete Advisory Council (SAAC), as well as being involved in research about women in sports. We introduce listeners to the amazing work of The Hidden Opponent, pioneering student-athlete mental health awareness. Arla shares her passion for addressing student-athlete mental health on her college campus, and we give listeners tips for self-care and prioritizing mental health even without a diagnosed condition.

Arla and I discuss high school and collegiate athletics, the transition between the two, and opportunities to explore more than one sport. Arla highlights the impact of the Covid-19 pandemic on both sports and mental health, and we talk about skills for balancing a busy life with wellbeing. We touch on the topic of intimate relationships in college and on mental health, both the good and bad, and Arla’s experience being in a long-term relationship. Linking all these discussion points is the importance of prioritizing mental health in college, a time of rapid change and novelty, and we direct listeners to available resources like The Hidden Opponent.

Follow Arla on Instagram @arladavis_43 and me, your host Lindsey Cortes, @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.

In this episode we talk about:

3:00 What is The Hidden Opponent? The role of The Hidden Opponent Campus Captains.

5:45 Arla’s passion for supporting student-athlete mental health

11:00 The impact of Covid-19 on college spurts and student-athletes

14:15 Being a multi sport athlete in high school and college 

19:00 Division III athletics 

25:00 De-stigmatizing mental health and attending to it even without a clinical diagnosis 

29:30 Self-care tips 

34:00 Balancing a busy life and learning about yourself

39:15 Seasonal depression and coping with changing climates

45:20 Relationship challenges: break ups; long distance; teammates

51:20 The importance of mental health resources at college when everything is new

52:50 How to get involved with The Hidden Opponent

54:55 End of the podcast questions

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition podcast, I talk with a former client of mine and current NCAA Division I athlete, Elena. Elena worked through our signature Female Athlete System of Transformation (FAST Track) Program and now is a member of our Alumni Program. A lifelong athlete involved in the sport of track and field since age 4, Elena currently competes collegiately as a sprinter and hurdler.

In this client testimonial episode, Elena opens up about her story of disordered mindsets and athletics stemming from unhealthy team cultures and the influences of peers and coaches. We highlight the importance of getting help for your mental health, as well as improving your internal relationship with food and body, regardless of your physical health. Elena and I debunk some common myths around sports nutrition, such as: “good food/ bad food”, “lighter is faster”, and not getting a period. Elena shares how working with Jenna and myself through our FAST Track Program helped her overcome these disordered nutrition beliefs and body image struggles, and find intuitive eating while fueling as an athlete. Elena gives hope to listeners that they are not alone, help is out there, and recovery is worthwhile!

Follow me, your host Lindsey Cortes, @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 Why Elena wanted to share her story on the podcast, and the importance of increasing awareness of disordered eating and mental health struggles

6:30 Finding Lindsey, and being open to help and intuitive eating

9:30 Elena’s sporting childhood, beginning in track and field aged 4, and how athletics, teammates and coaches negatively influenced her perspective on nutrition

10:30 Myths around weight and performance, puberty, good/bad nutrition, and what it does or does not take to be a good athlete

13:00 How environment and the people around you shape beliefs around fueling and relationship with food

16:00 Recognizing and challenging negative mindsets about appearance and weight. Opening up your mind to think differently about food

23:00 The benefits of recovery, having a healthy relationship with food, and creating healthy nutrition and training environments

25:45 It’s not just physical signs of underfueling that deserve attention: the mental side is just as worthy of treatment regardless of your physical health: sometimes it’s not about the food! 

33:00 Self-acceptance, and having permission to eat more than you think you should: working with Jenna and myself to overcome food guilt and shame and disordered thoughts

40:00 Intuitive eating as a collegiate student-athlete and fueling for performance and recovery, with practical tips for listeners

43:00 Paying attention to body cues and differentiating between personal preferences and diet culture/ disordered beliefs

49:00 Life after completing the Rise Up Nutrition FAST Track Program

52:30 The effects of doing the mental work and having a healthy relationship with food affects performance, recovery from training, injuries, focus and confidence 

56:15 Advice to athletes resonating with Elena’s story: it’s okay to struggle and you deserve help now!

57:50 End of the podcast questions

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.