Female Athlete Nutrition – Details, episodes & analysis

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports.

Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile.

Episode Highlights:

• 01:26 Meet Dr. Sasha Gollish: Athlete and Advocate
• 03:41 Challenges of Starting Professional Running at 31
• 06:39 The Importance of Mentorship in Sports
• 13:42 Creating Inclusive and Equitable Sports Environments
• 22:38 Personalized Nutrition for Athletes
• 30:06 Understanding Relative Energy Deficiency in Sport (REDS)
• 31:02 Resources for REDS Recovery
• 32:42 Childhood Nutrition Guidelines
• 34:25 Navigating Perimenopause and Food Sensitivities
• 38:45 Creatine and Its Effects
• 42:47 Fasting and Its Implications
• 53:43 The Importance of Mental State in Athletic Performance
• 59:34 Rapid Fire Questions and Conclusion

Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change.

Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond.

Links and Resources:

Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/

Yellow Running Shoes - Bridging the gap between research & practice:  https://www.instagram.com/Yellow_Running_Shoes

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

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye: @‌wavebyeinc on Instagram

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health.

They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health.

Episode Highlights:

• 05:03 Special Guest Introduction: Katie Stewart
• 06:56 Katie's Journey to Holistic Nutrition
• 12:41 The Importance of Testing in Nutrition
• 15:38 Understanding Acne Root Causes
• 22:19 The Role of Emotional Wellbeing in Health
• 24:24 Addressing RED-S in Female Athletes
• 27:40 Understanding Sebum and Oily Skin
• 28:29 Skin Hygiene Tips for Athletes
• 31:15 Makeup and Sweating: What You Need to Know
• 33:01 Hormonal Breakouts and Menstrual Cycle
• 37:09 Healing Crisis and Acne
• 41:10 Teen Acne and Environmental Factors
• 48:12 Katie Stewart's Holistic Approach to Skin Health
• 50:58 Conclusion and Resources

Katie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within.

Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix.

Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare.

Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again.

She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out.

As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out.

Connect with Katie:

@katiestewartwellness

https://www.facebook.com/katiestewartcoaching

https://katiestewartwellness.com/

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

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@‌wavebyeinc on Instagram

@‌wavebyeinc on TikTok

@‌WaveByeInc on YouTube

In this episode, Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, engages in a comprehensive discussion with Kerstin Schulze, a former junior Olympic athlete turned Hollywood actress and fitness expert. Kerstin shares her journey from being an athlete to a Hollywood trainer, emphasizing the challenges and pressures associated with maintaining specific physiques in the entertainment industry.

They discuss the importance of balanced nutrition, the misconceptions around diet and supplementation, and the critical role of strength training, especially for women going through menopause. Additionally, they explore age-appropriate fitness strategies, with Kerstin detailing her programs for busy professionals and older adults. The episode concludes with practical tips for sustaining long-term health and longevity through mindful nutrition and regular exercise.

Episode Highlights:

• 01:22 Meet Our Hollywood Athlete Guest
• 03:45 Kerstin Schulze's Athletic Journey
• 05:25 Balancing Fitness and Hollywood
• 10:03 Nutrition and Body Image
• 16:53 Training and Nutrition for Athletes
• 26:36 Supplements and Performance
• 27:31 Creatine and Daily Supplements
• 28:36 Liquid Nutrition for Busy Lifestyles
• 31:37 Training for the 40-70 Age Group
• 35:55 Importance of Strength Training
• 40:20 Fitness for Busy Lifestyles
• 41:08 Encouraging Lifelong Fitness
• 45:58 Menopause and Exercise
• 49:10 Conclusion and Final Thoughts

Kerstin Schulze is a powerhouse in entertainment and wellness, bringing energy, humor, and authenticity to every role she plays—both on and off-screen. Originally from Germany, Kerstin’s journey began with a silver medal at the Junior Olympics in Berlin. From there, she pursued her love for performance with formal theater training and a business degree before making her way to Los Angeles.

Now in her early 50s, Kerstin brings a deeply personal perspective to the conversation around midlife transformations. As a perimenopausal woman and seasoned fitness expert, she understands the challenges of maintaining vitality, strength, and balance during this transitional stage of life. Through her work, Kerstin empowers women to embrace midlife with confidence, focusing on strategies that blend wellness, mindfulness, and self-compassion.

Find Kerstin on Instagram: @partyanddiet and @kerstin_schulze

Find Kerstin's Website at https://partyanddiet.com

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

http://www.lindseycortes.com/

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

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

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

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

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

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

11:30 Eating disorders in athletes vs non-athletes

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

24:30 Eating disorders in male athletes

30:30 Recognizing and helping athletes with disordered eating

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

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

42:45 End of the podcast questions

In this 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

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

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  

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 

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