Explore every episode of the podcast Female Athlete Nutrition
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 252: Electrolyte Products & Sports Nutrition Innovation with Jess Cerra | 12 Feb 2026 | 00:58:41 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses the complexities of nutrition, especially for female athletes, and the high expectations placed on them. Special guest Jess Cerra, Vice President of Product and Community Development at Elite Active Nutrition, shares her journey from an elite athlete to an entrepreneur in the sports nutrition industry. They dive deep into the importance of electrolytes, how sweat testing can help optimize hydration and balance, and the innovative products offered by Salt Stick. They also touch on Jess's personal athletic achievements and provide practical advice on managing nutrition and hydration for optimal performance. Episode Highlights:
Beyond her athletic pursuits, Cerra is the founder of JoJé Bar, a gluten-free, real-food energy bar designed for endurance athletes, which became part of the Alete Active Nutrition portfolio in 2021. She also co-founded The Last Best Ride, a gravel cycling event in her hometown of Whitefish, Montana, which allocates its proceeds to scholarships for women pursuing post-secondary education. Use code FAN20 for 20% off at saltstick.com Resources and Links:
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| 251: Supplements Standards and Food Safety with NSF's Sarah Krol and John Travis | 06 Feb 2026 | 01:01:10 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Sarah Krol, Vice President of Food and Nutrition at NSF, and John Travis, Principal Technical Manager at NSF. They discuss the complexities of nutrition and the importance of food safety and supplement standards. Kroll and Travis emphasize the role of NSF in protecting and improving human health through rigorous testing and certification processes, particularly in the areas of supplements, food products, and cosmetics. They also touch on the evolving landscape of consumer demand for clean and safe products, and NSF's role in ensuring quality and safety in a variety of industries. This episode provides valuable insights into how consumers can make informed choices about the products they use. Episode Highlights:
John Travis has more than 25 years of experience in analyzing dietary supplements, utilizing techniques such as gas and high-performance liquid chromatography and mass spectrometry. His expertise in the analysis of dietary supplements for ingredients prohibited by antidoping organizations was instrumental in developing screening methods for NSF’s Certified for Sport program. These procedures help analyze and detect potentially harmful substances, contaminants and emerging drugs in dietary supplements. He joined NSF in 1995. Sarah Krol is Vice President, Food and Nutrition at NSF is responsible for NSF’s global Food and Nutrition division, which includes primary food production/agriculture and fisheries, food manufacturing and distribution, product claims certifications such as Organics/Non-GMO (including NSF’s subsidiary Quality Assurance International), and nutrition and wellness (including supplements and cosmetics). Resources and Links:
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| 242: Is Lead in Your Protein Powder? | 30 Oct 2025 | 00:46:27 | |
In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes addresses recent concerns about lead in protein powders. She draws from an October 2025 Consumer Reports article which revealed that out of 23 tested protein products, over two-thirds contained lead levels higher than recommended for daily intake. Lindsey explains the significance of this finding, the implications for various demographics including children and pregnant women, and offers practical advice on choosing safer protein powder alternatives while simultaneously admitting that the consumer reports article created unnecessary fear mongering as the limits which Consumer Reports set for lead was much lower than any other current standards. She emphasizes the importance of whole foods over supplements and encourages informed consumer choices. Additionally, Lindsey provides updates on her website services and partnerships aimed at supporting female athletes. Episode Highlights:
Resources and Links:
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| 152. Understanding Female Athletes + Bodies with Christine Yu | 19 Oct 2023 | 00:54:58 | |
bestseller “Up to Speed: The Groundbreaking Science of Women Athletes”, Christine’s work helps women achieve their athletic potential by understanding and implementing the latest science. We talk about the evolution of women in sports science research, the impact of society and culture on body ideals, myths and misunderstanding harming women athletes, and the intersection of injuries, athletic identity, and eating disorders. In this episode we talk about: 2:40 Christine’s athletic and career backgrounds 6:45 Intersecting health and fitness with science and diet culture in media 13:35 Writing “Up To Speed”: sharing nuances in female physiology, hormones, fueling, and RED-S 21:20 Science and research into female athletes 27:00 Exercise performance, hormones, and reproduction 29:35 Female bodies and society: appearance ideals and cultural expectations over proper form and function 31:35 Body composition: testing and relevance 40:50 Injuries, disordered eating, and athletic identity 44:15 Changing the narrative around women athletes 48:25 End of the podcast questions Find out more about Christine Yu and her book “Up To Speed”: https://www.christinemyu.com/ Follow Christine on Instagram @cyu888 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 151. Cycling, Concussions, & Mental Illness with Ben Frederick | 12 Oct 2023 | 00:54:22 | |
In this episode of the Female Athlete Nutrition podcast, I talk with Ben Frederick, professional cyclist and advocate for brain injuries and mental health. Ben talks about his athletic background, dabbling in running before finding cycling during college, then progressing to the elite level. However, as Ben shares, his identity as a professional cyclist came crashing down following a life changing accident injuring his brain. Ben discusses the long-term impact this traumatic brain injury (TBI) had on his everyday life, and his mental and physical health, raising awareness of the signs and symptoms of concussions and post-concussion syndrome. Ben opens up about his struggles with depression and anxiety post TBI, which took root in an eating disorder that hospitalized him. We touch on the nutrition culture within the weight-sensitive sport of elite cycling, and how losing his athletic identity affected his relationship to food and his body. Ben bravely shares how he was able to recover from rock bottom with the help of friends, family, and professionals. We discuss the importance of addressing the anxieties and disordered mindsets underlying eating disorders, in order to develop long-term effective coping strategies: eating disorders are not! Ben talks about how was able to look his “Monsters” in the face and learn to live with them, the inspiration behind his nonprofit “The Small Monsters Project”, providing community and advocacy for individuals affected by concussions, traumatic brain injuries, and mental illness. We finish off with the usual end of the podcast questions, plus a bonus one! Find out more about “The Small Monsters Project”: https://www.thesmallmonstersproject.com/ Follow Ben on Instagram @benjamfred The Small Monsters Project @thesmallmonstersproject 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 we talk about: 2:20 Ben’s athletic journey to pro cycling 11:15 Ben’s life changing crash and concussion 15:55 Concussion symptoms and post-concussion syndrome 19:20 Injuries and mental health 23:20 Nutrition culture in cycling 25:25 Eating disorders as a coping mechanism 32:15 Ben’s rock bottom and eating disorder treatment 36:10 Eating disorder recovery and mental health healing 41:25 The Small Monsters Project: supporting individuals with concussions, brain injuries, and mental health 47:30 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 150: Mediterranean Diet, Lifestyle & Food History with Claudia Hanna | 05 Oct 2023 | 00:55:01 | |
In this episode of the Female Athlete Nutrition podcast, I talk with Claudia Hanna, host of the “If This Food Could Talk” podcast. Deeply passionate about sharing the warm culture and foods of the Mediterranean, Claudia teaches Eat Like a Greek cooking classes and writes about the Mediterranean lifestyle on her blog Live Like a Goddess and as a freelance writer. Claudia shares her story from corporate America to living her dream in Cyprus, alongside the large impact her family’s heritage has had on this journey. Claudia and I dive deep into all things Mediterranean, differentiating between the Mediterranean lifestyle and diet: only a small part of what makes the lifestyle so healthy promoting. For Claudia, the Mediterranean lifestyle encompasses 5 key pillars: diet; family and community; faith and spirituality; better career choices for women; and the sharing of generational wisdom. We talk about foods that define the Mediterranean diet: olive oil, garlic, onions, lemon, and fish, alongside cooking and preparation tips, and ways to incorporate them into your diet and lifestyle. Claudia shares about her podcast “If This Food Could Talk: A History Show for Everyone Who Eats”, and her business “Athena’s Bump”, a maternal nutrition company focusing on helping mothers fuel through all stages of pregnancy. We finish off with the usual end of the podcast questions. Listen to Claudia’s podcast “If This Food Could Talk” here: www.ifthisfoodcouldtalk.com Follow Claudia on Instagram @livelikeagoddess her podcast @ifthisfoodcouldtalk 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? THANK YOU TO OUR SPONSORS: 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 Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order In this episode we talk about: Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 149: Katie Zaferes - Olympian Talks Fueling Elite Triathlon As a Mom | 28 Sep 2023 | 00:54:55 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 148: 6 Ways to Become Fierce, Fit & Fueled! | 21 Sep 2023 | 00:48:28 | |
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. Female Athlete System of Transformation (aka the FAST Track Program) Fuel School Female Athlete Nutrition Online Course Alumni Program Podcast Patreon Membership 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 147: A Gymnast’s Journey From Anorexia To Future Dietitian | 14 Sep 2023 | 00:52:50 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 146: Nutrition Apps + Fitness Trackers: Helpful or Hurtful? | 07 Sep 2023 | 00:41:23 | |
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? Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 145: Overcoming Eating Disorders As A Dietitian + Athlete | 31 Aug 2023 | 01:04:34 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 144: Navigating Academics + College Recruitment for Student-Athletes | 24 Aug 2023 | 00:44:15 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 143: Individualized Nutrition For All + Glycogen Storage Disease | 17 Aug 2023 | 01:07:02 | |
In this episode, I sit down with recurring guest and lead nutrition success coach at Rise Up Nutrition Jenna Stranzl. This is a continuation of Episode 140: My Newborn’s Medical Condition + Life Updates, where I shared about my baby son, Levi, and his life threatening medical condition, Glycogen Storage Disease (GSD). Jenna and I discuss the condition more, the different types of GSD, genetic causes and prevalence. Fortunately, this is an incredibly rare genetic disorder, and while it is currently incurable, research into gene therapy holds promise. We dive into the science of glucose metabolism and blood sugar, explaining Levi’s inability to use his body’s fuel stores. I share about GSD’s life-threatening consequences and how we manage Levi’s condition daily with tube feeding, special formulas, and constant blood sugar control. GSD can be managed with medical nutrition therapy, highlighting the importance of individualized nutrition tailored to a person’s unique needs, regardless of their health status. I speak to the challenges and fears of raising kids with medical conditions and allergies, reminding listeners that life is always full of different risks and responsibilities. Jenna and I emphasize our gratitude for healthy functioning bodies and the ability to eat a diverse and unrestricted diet. We talk about food eliminations and diet culture, health anxiety, continuous glucose monitors (CGMs), the consequences of misinterpreting health data, and more. If you are caught in a pattern of restriction or struggling with food fears, reach out because Rise Up Nutrition is here to help! Listen to my earlier episode on Levi and GSD here: 140: My Newborn’s Medical Condition + Life Updates I mention the wonderful support I’ve received from the Glycogen Storage Disease Facebook community; please share this group with anyone who might need help too! https://www.facebook.com/groups/36159145432/ 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 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: 5:00 Glycogen Storage Disease (GSD) first impressions 7:30 What is GSD, different types and its prevalence; Diagnosis delays and medical system frustrations 14:10 Warning signs and the science of GSD: glycogen, metabolism, and blood sugar 17:00 Levi’s fueling dilemma and sugar intolerance 24:50 Enzyme and gene therapy for GSD: the search for a cure 27:30 Feeding Levi and managing his condition day-to-day 36:40 The importance of individualized nutrition; Raising kids with medical conditions or allergies 44:45 Gratitude for health, and the ability to have food freedom and diet diversity 51:40 Health anxiety and diet culture myths/ fears 56:00 Blood sugar and continuous glucose monitors (CGM) for different populations; The dangers of data misinterpretation 59:15 Your path as a healthy female athlete Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 241: Test, Don't Guess: From Boxing to Genomics and Microbiome with Nick Padula | 23 Oct 2025 | 00:58:20 | |
In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis. Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights. Episode Highlights:
Nick studied nutrition and dietetics at Long Beach State University and received a Bachelor's degree in 2012 and Master's degree in Nutrition and Dietetics with a concentration in Sports Nutrition from Texas Tech University. In his practice he has worked with triathletes, professional boxers, endurance runners, professional soccer players, high school athletes, and the USC football and basketball teams. Nick is an avid runner, weightlifter, and golfer. Connect with Nick: Resources and Links:
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| 142: Debunking Clean Sport, Supplements + Racing Weight | 10 Aug 2023 | 01:07:10 | |
In this episode of the Female Athlete Nutrition, I talk with clean sport advocate, running coach and podcaster Chris McClung. We explore Chris’ introduction to running and coaching, how he adjusts training to individual athletes including women during and after pregnancy and menopause, and the power of the team. Chris and I discuss and debunk the concept of racing weight, normalizing weight fluctuations within seasons and throughout life: hormones, aging, development, environmental conditions, hydration status and many more factors all influence the number on the scale. Chris states his own personal experience of running PRs at very different weights, reminding us that there is no one look to your fastest self. Rather, by focusing on nourishing your body with enough energy and respecting recovery, alongside smart training, the race outcome will take care of itself. We dive deep into the topic of clean sport and Chris’ work with the Clean Sport Collective. Chris reveals the pervasiveness of doping in all sports and at all levels, elite and amateur, why athletes dope, and how subtle and nuanced taking banned substances can be. Chris explains why, no matter your level of participation, we all should care about what we put into our bodies and how we can ensure that any supplements we consume are clean. Look for logos and certifications like NSF, Informed Choice, BSCG and USP to know supplements, vitamins and minerals are safe from contamination and actually contain what you think they do! In this episode, we referenced this prior episode of the Female Athlete Nutrition podcast with physiotherapist Brodie Sharpe: Brodie Sharpe - Running is the Most Dangerous Sport! For more on clean sport and to hear the perspective of elite athletes, check out the Clean Sport Collective podcast. Hear more training talk from Chris on his coaching podcast Rogue Running and at www.roguerunning.com Follow Chris on Instagram and Twitter @roguechris @roguerunning and the Clean Sport Collective on Instagram and Twitter @cleansportco and me, your host Lindsey Cortes, @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: 3:00 Chris’ background in running and coaching 10:00 Chris’ run training philosophy, coaching women throughout life changes 18:00 Race weight myths 25:30 The Clean Sport Collective 33:55 Doping in elite sports 36:50 Drug testing and catching cheating athletes 46:30 Doping at the amateur/ non-elite level; why clean sport matters at all levels 52:30 Legal supplements vs banned drugs, safety and contamination; finding clean supplements 1:01:20 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-S | 03 Aug 2023 | 01:05:40 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 140: My Newborn’s Medical Condition + Life Updates | 27 Jul 2023 | 00:35:15 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 139: Understanding Hypothalamic Amenorrhea (HA), Missing Periods + Infertility | 20 Jul 2023 | 01:06:25 | |
In this episode of the Female Athlete Nutrition, I chat with a fellow registered dietitian, Cynthia Donovan. Cynthia specializes in reversing hypothalamic amenorrhea, helping women get their periods back, restore their health, and regain fertility. This episode is a deep dive into all things hypothalamic amenorrhea (HA), starting with what it is and why it occurs. Cynthia shares her own personal struggle with missing periods and infertility, and the trouble she had getting an HA diagnosis. We talk about the impact of exercise and stress on the menstrual cycle, reminding listeners that they do not need to identify as an athlete to have exercise affect their hormones. Cynthia and I discuss our experiences helping women recover from HA and regain their periods through adjusting their nutrition, training, and mindsets. Cynthia’s HA recovery was motivated by a desire to become pregnant, and today she is a proud mother of two! Cynthia and I discuss fertility and ovulation: having a period does not mean you are ovulating and able to conceive. Cynthia gives listeners tips for assessing your fertility and considerations for fertility treatments, emphasizing the importance of HA recovery first in order to conceive and maintain a healthy pregnancy. We talk about HA recovery timelines and expectations, when to get support, and individual considerations when it comes to regaining a regular menstrual cycle. In this episode, Cynthia recommend this book: The Fifth Vital Sign by Lisa Hendrickson-Jack For more on Cynthia and her business, check out her website www.periodnutritionist.com Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb Tune into her podcast, The Period Recovery Podcast: https://www.periodnutritionist.com/podcast Follow Cynthia on Instagram and TikTok @period.nutritionist 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: 3:20 Understanding hypothalamic amenorrhea (HA) 5:40 Cynthia’s struggle with missing periods, HA and RED-S 13:45 Helping women with HA 16:00 Exercise stress and HA, even among non-athletes 22:30 Nutrition and exercise for HA recovery 28:50 HA vs PCOS and other reasons for missing periods and infertility 34:15 Regaining periods for pregnancy; understanding ovulation and fertility 42:15 Limiting beliefs and recovery mindsets 45:50 The menstrual cycle and athletics 49:20 HA recovery timelines and expectations; individual considerations and when to seek support 55:20 Fertility treatments: they do not replace HA recovery 1:01:05 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 138: Olympic Champion Talks Food + Body Image Concerns | 13 Jul 2023 | 00:59:17 | |
In this episode of the Female Athlete Nutrition, I speak to the 2020 Olympic Champion in the pole vault, Katie Moon (née Nageotte). She touches on her bumpy build up to the Olympics, overcoming food poisoning and underperformance before winning gold. 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. We dive deep into Katie’s relationship with food and body image, something she’s had to work on throughout her career. From unflattering pictures, social media comparisons, observing other athletes, and competing in a bikini, Katie talks about handling these triggers by focusing on her body’s strengths, feeling good in training and competition, and learning that lighter is not better: to reach higher heights, Katie has had to gain strength, and yes, that meant gaining weight! 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. We discuss the impact of coaches and culture on nutrition and mindset, advocating for a healthy environment and support team that cultivates good habits around food, weight and training. Follow Katie on Instagram @ktnago13 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: 3:30 Winning an Olympic gold medal in the postponed Tokyo 2020 Olympics 9:00 Falling in love with pole vaulting 11:20 NCAA Division I vs II athletics experiences 12:30 Dealing with mental blocks and fear 19:30 Overcoming failures, underperformances, and unexpected challenges 23:00 Katie’s relationship with food and body weight 26:50 How body weight impacts pole vaulting 31:50 Body image insecurities and comparisons among elite athletes 41:55 Coaches’ and culture’s influence on nutrition and mindset 45:40 Improving body image; Embracing weight and body changes 53:20 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 137: Chef Kelly Newlon on Performance Food + Feeding Athletes | 06 Jul 2023 | 01:01:12 | |
In this episode of the Female Athlete Nutrition, I talk with runner, chef, and founder of Real Athlete Diets (RAD), Kelly Newlon. We both share our entries into the food industry, watching cooking shows on TV, and gaining experience in different food settings growing up. Kelly shares her training and education pathway through culinary school to become a chef, before we explore the wide variety of career options in the food industry: from working in fine dining restaurants and bakeries, feeding sports teams and catering events, to cooking on cruise liners or working as a private chef, the opportunities are endless! Kelly highlights the importance of gaining different experiences and the skills each setting teaches. With over 20 years working in restaurants alongside hundreds of hours of nutrition courses, Kelly founded Real Athlete Diets (RAD), a catering company that creates delicious, performance-oriented food for active people. Based out of Boulder, CO, Kelly shares how she helps athletes fuel, navigating unique nutrition requirements and dietary restrictions. Kelly and I chat about building out balanced plates that support athletes’ unique needs. We reconsider traditional American meal composition norms and encourage listeners to add toppings to their plates: tune in to hear about how Kelly tops her breakfast salad with eggs! For more on Kelly and Real Athlete DIets (RAD), check out her website http://www.radboulder.com/ and follow on Instagram @radboulder Follow me, your host Lindsey 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: 2:45 Kelly’s path to becoming a chef and its intersection with running 6:20 Understanding food to meet your body’s needs 11:50 Career options in the food industry: the importance of different experiences 23:00 The merging of cooking and running 27:00 Real Athletes Diets (RAD): a catering company that focuses on feeding athletes 29:50 What is performance-oriented food and how do elite athletes eat? 33:30 Feeding elite athletes, building plates and navigating dietary restrictions 39:25 The importance of fats and adding toppings to food! 43:40 Rethinking balanced plates and meal compositions 56:15 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 136: All Things Bone Health + Injuries in Athletes | 29 Jun 2023 | 01:00:08 | |
In this episode of the Female Athlete Nutrition, I sit down with a leading expert in bone health and female athletes, Dr. Emily Kraus. Dr. Kraus is also the Director of the Stanford Female Athlete Science And Translational Research (FASTR) Program. Together we chat about the basics of bone health and its interplay with the Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability. Nutrition and bone health are closely linked, and Dr. Kraus and I discuss bone-related consequences of underfueling like bone stress injuries, fractures, and missing periods. Dr. Kraus explains the involvement of hormones in RED-S, bone health and injuries. We highlight warning signs of underfueling and imbalanced hormones in all athletes, like missing periods, known as amenorrhea, and reduced libido, as well as the importance of addressing these to maintain bone health and prevent injuries . We touch on supplementation and medical treatments for improving bone health, debunking myths about calcium pills, contraceptives and hormonal therapies. Dr. Kraus is a world-renowned researcher in the field of athlete health and we discuss her latest project: The Healthy Runner Study. Dr. Kraus shares insights gained about the bone health of high performing female athletes, screening tools and red flags for identifying at-risk individuals, and strategies for preventing injuries and improving performance. We talk nutrition for bone health and healing from RED-S, as well as other potential causes of injury like training errors, biomechanics, and improper equipment. Dr. Kraus and I reflect on personal experiences as underfueled athletes and the negative impacts they had on our health and performance. We finish off with the usual end of the podcast questions and how listeners can find out more about Dr. Emily Kraus and her incredible work. For more on Dr. Kraus’ current work, check out the Stanford Female Athlete Science And Translational Research (FASTR) Program https://fastr.stanford.edu/ where Dr. Kraus is the Program Director. https://www.elitecompetitor.com/ and access her free training for moms of athletes www.trainhergame.com Follow Dr. Emily Kraus on Twitter @emilykrausmd and Instagram @emilykrausmd and @emilykrausmd_sportscience 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: 1:40 About this episode 6:40 Understanding bone health and growth 10:40 Calcium supplements and nutrition for bone health 11:50 RED-S, energy balance, and their impacts on hormones and bone 19:50 The power of the menstrual cycle; Amenorrhea and missing periods 23:30 Underfueling, hormonal imbalances, injuries and impaired bone health: red flags and warning signs in athletes 27:10 Treating RED-S, missing periods, and poor bone health; Contraceptives and hormonal therapies 32:45 The Healthy Runner Project: understanding and preventing bone injuries in athletes 45:25 Bone injuries and stress fractures 49:25 Personal experiences as underfuelled athletes 53:35 End of the podcast questions; Where to find Emily Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 135: Building Confidence In Female Athletes | 22 Jun 2023 | 00:47:53 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 134: World Champion Grayson Murphy’s Journey with Food, Body + Sports | 15 Jun 2023 | 00:52:31 | |
In this episode of the Female Athlete Nutrition, I talk with 2x World Mountain Running Champion and multifaceted professional athlete Grayson Murphy. Grayson’s journey with athletics has been full of ups and downs, as she’s made multiple transitions across sports and within running. From collegiate soccer to professional trail running to competing in the US Olympic Team Track and Field Trials, we hear how Grayson refuses to be defined by any one label and embraces her diverse athletic interests. Along the way, Grayson has been tested and she talks about her struggles with an eating disorder and mental health, the influence of different sporting body ideals and the pressure she felt to change her body size. She opens up about the different treatments and therapies that have helped her along the way, including medication and meditation. Grayson and I discuss strategies for fueling around workouts and races for performance and recovery, as well as some of the lessons she’s learned from her own nutrition struggles. Grayson shares how her passion for journaling and destigmatizing mental health turned into a business, and I encourage you to check it out here https://www.racin-grayson.com/pages/2023-training-log-planner. We finish off with our usual end of the podcast questions and compare wavy lay’s with ruffles chips! For more on Grayson, check out her website https://www.racin-grayson.com/ Follow Grayson on Instagram @racin_grayson 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: 3:45 Grayson’s diverse athletic interests and active upbringing 7:10 Challenges as a collegiate athlete, transferring schools and sports from soccer to running 13:20 Running all different distances and terrains: track, road, and trails 18:00 Raising the profile and popularity of trail and ultra running 23:00 Grayson’s nutrition journey beginning with an eating disorder in high school 25:30 Different body ideals and pressures in different sports 33:55 Tips from an elite runner on fueling training and racing 38:00 Lessons learned from nutrition struggles 41:30 Mental health treatments and therapies: medication, meditation, journaling 45:00 Racin’ Grayson Training Logs 47:40 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 133: Eating Disorders in Athletes | 08 Jun 2023 | 00:49:24 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 240: Overcoming Hypothalamic Amenorrhea (HA): Community & Support with Dani Sheriff | 16 Oct 2025 | 01:03:32 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with Dani Sheriff, co-CEO of The HA Society. They discuss the confusion and pressure surrounding female nutrition and body image, particularly for athletes. Dani shares her experience with hypothalamic amenorrhea (HA), its implications, and the importance of proper nutrition and balanced exercise. They emphasize the need for community support through recovery, addressing the emotional and physical aspects of healing. Dani highlights the role of fertility awareness in understanding one's cycle and health. The episode offers insights into managing HA, the benefits of community involvement, and the empowering journey of reclaiming one's health. Dani Sheriff is the founder and co-CEO of The HA Society. Dani’s expertise comes from many years of research and time spent in the nutrition, sport and fitness industry, as well as being trained to use the fertility awareness method as a diagnostic tool as a certified fertility awareness practitioner. She helps women recover their missing periods, optimize them and get pregnant or avoid pregnancy naturally. Episode Highlights:
Resources and Links:
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| 132: Treating Chronic Heartburn & GERD Through Pregnancy | 01 Jun 2023 | 00:52:15 | |
In this solo episode of the Female Athlete Nutrition podcast, I open up about the recent health scares I’ve been dealing with during my pregnancy, alongside the chronic heartburn and gastroesophageal reflux disease (GERD) I’ve managed since childhood. Beginning with a cough and cold at the start of the year, these symptoms persisted despite rest and medication; I share how I eventually found a diagnosis, the importance of self-advocacy, and trusting your intuition when you know something is wrong. My medical mystery revealed a link between heartburn and GERD and pulmonary symptoms like a chronic cough, asthma, and bronchospasms. Tune in to this episode to learn more about heartburn and GERD, the signs and symptoms, triggers and treatments. I cover both lifestyle and medical management approaches, discussing the place for food as medicine and how diet can be adapted to improve symptomatology. Medicinal nutrition is an important consideration for many conditions, including diabetes and gastro-intestinal illness, and I talk about how this can be approached with food freedom rather than restriction. 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: 2:15 Lindsey’s recent and chronic health challenges: managing cough/cold symptoms long-term, heartburn and GERD 9:50 Heartburn/ GERD during pregnancy; nutritional strategies for symptom management 13:20 Lindsey’s mystery illness; acute illnesses and ongoing symptoms when pregnancy 22:30 Heartburn and pulmonary symptoms 25:30 Major reasons for a chronic cough 26:00 Dietary triggers and lifestyle treatments for heartburn and GERD 35:25 Dairy and inflammation myths 41:00 Medical management of heartburn 43:15 Where Lindsey is now 46:00 Time and a place for nutrition management; learning what’s best for your body with food freedom Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 131: Eating Disorder Recovery Made Me A Better Athlete | 25 May 2023 | 01:01:25 | |
In this episode of the Female Athlete Nutrition, I talk with Nike-sponsored professional trail runner Bailey Kowalczyk. More than an incredible athlete, Bailey is a role model on and off the run. She bravely shares how an incredibly toxic college running environment was the catalyst for a severe battle with anorexia, ripping her away from the sport she loved. Bailey talks about her recovery journey, through relapse and inpatient treatment, unpacking disordered thoughts and behaviors. We discuss how eating disorders are often about much more than food, as well as the influence of coaches and those around you on mindsets and beliefs. Like many athletes, Bailey fell into the trap of thinking that losing weight would make her faster, but instead it led to injuries and being forced to stop running; now at a heavier weight, with a healthy well-fuelled body, Bailey is performing better than ever and is currently running professionally for Nike. Bailey and I talk about recovery silver linings and lessons that can be learned through times of struggle. Recovery is not a linear process, but with a growth mindset, relapses and setbacks can help you find greater healing in the long term. For Bailey, recovery left her with gratitude for her health and the ability to run, and she shares how with a healthy body she is now performing better than ever! We hear what a day in the life as a professional trail runner is like, and Bailey and I bond over our shared love for loaded smoothie bowls! For more on Bailey, check out her website www.baileykowalczyk.com Follow Bailey on Instagram @baileykowalczyk 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: 4:40 Lessons learned through anorexia recovery 8:15 It’s not about the food; recovery, relapse, and disordered thoughts 13:00 Bailey’s running story 16:00 From “healthy” clean eating to anorexia nervosa 21:00 Recovery silver linings and growth through struggles 25:00 Toxic team cultures and running pressures 31:00 Lighter is not faster, a healthy body is; body image concerns 34:50 Bailey’s treatment and recovery experiences; stepping away from sport 36:30 Running before, during, and after recovery 41:30 Inpatient eating disorder treatment 45:30 Life as a professional trail runner 54:30 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 130: Empowering Women Leaders in College Sports | 18 May 2023 | 00:45:56 | |
In this episode of the Female Athlete Nutrition, I talk with Patti Phillips, CEO of Women Leaders in College Sports, the nation’s premier organization that develops, connects, and advances women working in collegiate athletics. Patti has been involved in athletics since her childhood, first as an athlete, then coach, and in various leadership positions since. This episode is a little different from our usual conversations about training and nutrition as we focus on empowering women to be fearless leaders and dream big. Patti and I discuss the gender disparity and lack of diversity in athletic leaders and how Patti and Women Leaders in College Sports is changing that narrative. We talk about the opportunities and programs that Women Leaders in College Sports provides for future and current leaders, from mentorship to job searching, as well as how everyone can get involved. Leadership is a skill that can be learned, and we believe the world needs more female leaders! Patti leaves listeners with advice for building confidence, pursuing big goals, and taking risks, and we highly recommend you check out Women Leaders in College Sports at https://www.womenleadersincollegesports.org/ Check out Patti’s TEDx Talk on the “Zone of Possibility” https://www.youtube.com/watch?v=ALcHyVIcx00 Follow Patti on Twitter @pattiphillips10 and Women Leaders in College Sports @WomenLeadersCS 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: 7:00 Patti’s start in athletics as an athlete and coach 11:15 Title IX and women’s sports 16:30 Viewership and being a fan of women’s sports 20:45 Opportunities for female leaders in athletics and the current gender disparity 23:15 Increasing diversity in leadership roles 30:00 Teaching and empowering female leaders; networking and mentorship 33:30 Women’s Leaders In College Sports and ways to get involved 36:30 Being fit and healthy to lead 38:40 Advice for empowering women and girls to take risks, have confidence, and dream big 40:45 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 129: Understanding The Thyroid, Its Hormones + The Impact of RED-S | 11 May 2023 | 00:57:09 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 128: From “Recovering” to Role Modeling: A Client’s Story | 04 May 2023 | 01:01:22 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 127: Fueling For Athletic Longevity + Postpartum Performance | 27 Apr 2023 | 00:49:25 | |
In this episode of the Female Athlete Nutrition podcast, I talk with Olympian and one of America’s top distance runners ever Molly Huddle. Molly is also a new mom to daughter Jojo and passionate advocate of women's sports. Having competed consistently at the elite level for over 20 years, Molly’s career is one of longevity and sustained success: we begin this episode talking all about longevity in sports, debunking myths about aging and postpartum performance. Molly and I talk about nutrition and injury prevention strategies for sustained success, and Molly shares some of the nutrition lessons she’s learned along the way. We discuss the topics of “race weight” and body standards in sports, reminding listeners that your “ideal body” is the result of optimal fueling, training, and recovery: performance is not determined by how you look. We talk about “How She Did It”, the incredible book Molly wrote with fellow professional runner Sara Slattery, guest on Female Athlete Podcast episode 107: Strategies for Sustained Success + Peak Performance from a National Champion. Molly speaks to the power of role models demonstrating longevity in professional athletics, and we highly recommend you check out the book yourself! Find more about Molly’s book “How She Did It” at https://howshediditbook.com/ Follow Molly on Instagram @mollyhuddle 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 Longevity and consistency in running 7:15 Rethinking aging and postpartum performance 11:30 Postpartum nutrition 18:45 Fuelling lessons learned from Molly’s younger years: protein, iron, snacks vs proper meals 27:00 Injury prevention and recovery 29:30 Debunking race weight and “looking fit” 35:00 Different body shapes and sizes in sports: peak performance has no look 39:00 "How She Did It" book by Molly Huddle and Sara Slattery: sharing stories of female athletes and experts to help others succeed 45:00 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 126: Sports Nutrition Support for Coaches + Teams | 20 Apr 2023 | 00:40:13 | |
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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 125: Hypnosis + Energy Work for RED-S Recovery | 13 Apr 2023 | 00:53:32 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 124: Overcoming Amenorrhea + RED-S Resources | 06 Apr 2023 | 01:00:38 | |
In this episode of the Female Athlete Nutrition podcast, I talk with former elite athlete and Running For Real podcast host Tina Muir. Tina is the founder and CEO of Running For Real, mother of two, and passionate advocate for RED-S. Tina shares her personal story with disordered eating, amenorrhea, and RED-S as an elite runner. We discuss often overlooked signs and symptoms of RED-S: insomnia, constant coldness, and gut issues; you can have RED-S without a history of injury, eating disorders, and being underweight. Tina talks about going “all in” with RED-S recovery, stopping running completely while she healed her hormones and regained her period. We discuss recovery timelines and expectations based around how much you are willing to put in, alongside the challenges of resting more and honoring increased hunger cues. We remind listeners that body and weight changes are not inevitable nor constant: once you’re fueling optimally, your body will find where it's meant to be. We talk about Tina’s mission to help anyone curious about RED-S and the free RED-S resources she has developed: over 50 free YouTube videos, interviews with experts, community support, and more, which we highly recommend you check out. 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 110 “Understanding RED-S From Two Registered Dietitians” https://podcasts.apple.com/gb/podcast/understanding-red-s-from-two-registered-dietitians/id1537395854?i=1000591577336 Find FREE RED-S resources https://recovery.mykajabi.com/ and here on YouTube Check out Tina’s book “Overcoming Amenorrehea. Get Your Period Back. Get Your Life Back” (paperback edition) Learn more about Tina and Running For Real and tune into her podcast Follow Tina on Instagram @tinamuir88 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: 4:15 Becoming an elite runner and Tina’s athletic childhood 6:50 Coming from England to America to run in college 9:00 Tina’s history with amenorrhea and other red flags 13:00 Relative energy deficiency in sports (RED-S) 17:00 Tina’s experience with RED-S during her professional running career; signs and symptoms of RED-S including chronic insomnia and always feeling cold 23:50 Life and your body after RED-S recovery 27:00 Tina's struggles with weight, body image, and disordered eating 30:00 Leaning into our instincts and intuition 37:25 Sharing publicly about RED-S and recovery; reaching breaking point and going all in with recovery 40:00 Recovery challenges: resting more and increased hunger 45:40 RED-S recovery timelines, regaining periods and healthy hormones 48:35 Advocating for RED-S awareness and recovery 49:40 Tina’s free RED-S resources on YouTube and her website 55:00 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 123: Trail + Thru-Hiking Nutrition + Body Changes | 30 Mar 2023 | 01:00:48 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 239: Meta Performance Mindset for Athletes and Executives with Rosanna Tomiuk | 09 Oct 2025 | 01:02:11 | |
Discover your Meta Performance profile with our free Meta Performance (Accomplish the Impossible) Assessment. In just 15 minutes, you’ll uncover how you show up in work, leadership, and relationships — including your greatest strengths and blind spots. It’s a powerful tool for athletes, leaders, and anyone who wants to push beyond high performance. In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Rosanna Tomiuk, an executive coach and partner at Novus Global, and a former member of the Canadian Women's Water Polo Team. They discuss the importance of nutrition and overcoming societal pressures related to body image for female athletes. Rosanna shares her personal journey with nutrition and performance, highlighting the challenges and strategies she encountered. They delve into the concept of meta performance, a mindset that goes beyond high performance by exploring what individuals and teams are truly capable of. The episode offers insights into distinguishing between high performance and meta performance, the significance of character and growth, and how to handle failure constructively. Rosanna also explains Novus Global's services, including their assessment tools and transformational coaching approaches aimed at high performers across various fields. Episode Highlights:
Follow Rosanna on Instagram: @rosannatomiuk For more information about the show, head to work with Lindsey on improving your nutrition, head to: Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 122: Eating Disorder Recovery as a Pro Athlete | 23 Mar 2023 | 01:01:56 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 121: Nutrition Concerns For Injured Athletes | 16 Mar 2023 | 00:54:46 | |
In this episode of the Female Athlete Nutrition podcast, I talk with registered sports dietitian Emily Barnhart. Emily specializes in nutrition for injured athletes, and she speaks about her work with athletes through different phases of injury recovery. We discuss specific nutrition and body image concerns for injured athletes and bust myths about body composition and metabolism changes during injury. We remind listeners why it is important to fuel adequately during injury recovery, even though you may be exercising less, because your body requires extra nutrients to heal, maintain muscle, and recover as quickly as possible. We present listeners with specific supplements for injury prevention and recovery, including Omega 3 for concussions, vitamin D and calcium for bone injuries. Emily shares her experiences working with athletes through common injuries like ACL tears, stress fractures, and concussions, diving into some of their concerns like weight gain and muscle loss. She highlights how common underfuelling is for injured athletes and how this negatively impacts their recovery. We give advice to listeners for managing body image concerns and the psychological side to injuries. We have an interesting conversation about the differences between male and female athletes in terms of disordered eating, body image concerns, and injury mindsets. While society has made progress on normalizing nutrition and body image struggles in females, these are still taboo topics in male populations. Emily and I emphasize the importance of having a diverse support team, including women in male sports, for optimal performance and health. Check our Emily’s website https://www.injuryrd.com/ Follow Emily on Instagram @injury_rd and me, your host Lindsey Cortes, @female.athlete.nutrition We mentioned Female Athlete Nutrition podcast Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr for more on ACL injuries in female athletes. 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 Emily’s background in athletics and sports nutrition 5:00 The importance of sports dietitians 9:00 Nutrition during injury recovery 16:00 Fuelling after surgery to prevent muscle loss and speed up recovery 20:30 Working with a sports dietitian through injury, rehab, and returning to sports 25:00 Specific supplements for preventing and healing injuries 28:45 The psychological side to injuries: body changes, food restriction, and metabolism 32:00 Mental health during injuries 34:15 Unpacking body image concerns 38:00 Disordered eating and body image difference in males and females 41:00 Women in male sports and diversity in athletes’ support teams 47:45 End of the podcast questions Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| Patreon Sneak Peek Bonus Episode! | 14 Mar 2023 | 00:17:38 | |
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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 120: All Things Menstrual Cycles in Female Athletes | 09 Mar 2023 | 01:00:07 | |
In this episode of the Female Athlete Nutrition podcast, I sit down with recurring guest and lead nutrition success coach at Rise Up Nutrition Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. This conversation was sparked from our Alumni Group Coaching program, where each month we take a deep dive into an area of sports nutrition. Last month’s topic was all about menstrual cycles and today we highlight some of what we covered. We explore what a “normal” menstrual cycle is, understanding variations in cycle length and missing periods, and the importance of getting curious about your menstrual cycle. We discuss puberty, getting your first period, and why being a late bloomer could highlight suboptimal fueling. Jenna and I share our experiences with puberty and handling it as a female athlete, touching on menstruation and performance, training and injuries. We speak to both primary and secondary amenorrhea, and how we help our Rise Up Nutrition client regain their periods during RED-S recovery. Finally, we debunk some myths about periods and performance: you can perform well at all stages of your menstrual cycle with the right mindset! We mentioned Female Athlete Nutrition podcast Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr for more on injuries and menstrual cycles. Follow Jenna on Instagram @_jennalee @glycojennalysis 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: 4:00 What is a normal menstrual cycle? 5:30 Understanding variations in menstrual cycle length 10:00 Period changes with puberty and RED-S recovery 12:00 Overcoming amenorrhea and regaining a regular menstrual cycle 16:20 Puberty, first periods, and sport 20:20 Late bloomers, delayed puberty, and primary amenorrhea 23:20 Menopause and RED-S: Why is your cycle changing? 27:30 Menstrual cycles and training 31:00 Phases of the menstrual cycle and athlete health 39:00 Injury risk and phases of menstrual cycle. Refer back to Female Athlete Nutrition podcast Episode 100 with Dr Keith Barr for more on this topic. 43:30 What do we do with all menstrual cycle information? What should we pay attention to, and what should we ignore? 46:00 Menstrual cycles and performance 50:00 Evolution of menstrual cycle and nutrition research 51:20 Unpacking hypothalamic amenorrhea 55:00 Personal experiences with periods and RED-S Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 119: Improving Athlete Mental Health & Toxic Team Culture | 02 Mar 2023 | 00:56:40 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 118: Team USA Swimmer’s Battle With Anorexia + Medical Retirement | 23 Feb 2023 | 01:02:44 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 117: NCAA Gymnast on Mindset, Perfectionism + Nutrition | 16 Feb 2023 | 00:53:45 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 116: From RED-S + Hormone Recovery To Motherhood | 09 Feb 2023 | 01:16:07 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 115: Mental Training Tips + Pushing Your Body | 02 Feb 2023 | 01:00:19 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 114: Student-Athlete Mental Health Matters! | 26 Jan 2023 | 01:02:41 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 238: Back to Basics: 8 Essential Sports Nutrition Principles | 02 Oct 2025 | 00:43:02 | |
In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance. Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths. Episode Highlights:
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| 113: Overcoming Disordered Eating with an NCAA D1 Athlete | 19 Jan 2023 | 01:04:50 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 112: Conquering Your Inner Opponent + Mindset | 12 Jan 2023 | 00:55:17 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||
| 111: How Sports Dietitians Eat + Exercise Post RED-S Recovery | 05 Jan 2023 | 01:24:25 | |
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising. | |||