Explore every episode of the podcast Female Athlete Nutrition
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 234: Sport, Science, and Social Change: Dr. Sasha Gollish on Empowering Female Athletes | 31 Jul 2025 | 01:04:31 | |
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:
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: 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
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| 233: Skin Care & Acne Solutions: Nutrition, Hormones & Gut Health with Katie Stewart | 17 Jul 2025 | 00:54:12 | |
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:
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: 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 | |||
| 224: Hollywood Diets & Fitness while Aging with Athlete & Actress Kerstin Schulze | 15 May 2025 | 00:54:21 | |
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:
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: | |||
| 134: World Champion Grayson Murphy’s Journey with Food, Body + Sports | 15 Jun 2023 | 00:53:31 | |
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 | |||
| 133: Eating Disorders in Athletes | 08 Jun 2023 | 00:50:25 | |
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 | |||
| 132: Treating Chronic Heartburn & GERD Through Pregnancy | 01 Jun 2023 | 00:53:15 | |
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 | |||
| 131: Eating Disorder Recovery Made Me A Better Athlete | 25 May 2023 | 01:02:25 | |
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 | |||
| 130: Empowering Women Leaders in College Sports | 18 May 2023 | 00:46:56 | |
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 | |||
| 129: Understanding The Thyroid, Its Hormones + The Impact of RED-S | 11 May 2023 | 00:58:09 | |
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 | |||
| 128: From “Recovering” to Role Modeling: A Client’s Story | 04 May 2023 | 01:02:22 | |
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 | |||
| 127: Fueling For Athletic Longevity + Postpartum Performance | 27 Apr 2023 | 00:50:26 | |
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 | |||
| 126: Sports Nutrition Support for Coaches + Teams | 20 Apr 2023 | 00:41:13 | |
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! | |||
| 125: Hypnosis + Energy Work for RED-S Recovery | 13 Apr 2023 | 00:54:33 | |
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 | |||
| 223: Teen Eating Disorder Transformation: Nicky's Self-Discovery and Nutrition Recovery | 08 May 2025 | 00:48:26 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, entrepreneur, lifelong athlete, and mother, speaks with one of her clients, Nicky. At just 16 years old, Nicky shares her journey of overcoming an eating disorder and transforming her relationship with food, exercise, and her body. Lindsey and Nicky discuss the confusion surrounding nutrition, the pressures on female athletes, and how Nicky's dedication and the right guidance led her to a healthier, more empowered life. They cover the impact of family, medical care, and the importance of enjoying life and social interactions while maintaining a positive mindset towards health and fitness. Nicky's story is a source of inspiration for anyone struggling with similar issues. Episode Highlights:
For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 124: Overcoming Amenorrhea + RED-S Resources | 06 Apr 2023 | 01:01:38 | |
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 | |||
| 123: Trail + Thru-Hiking Nutrition + Body Changes | 30 Mar 2023 | 01:01:48 | |
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 | |||
| 122: Eating Disorder Recovery as a Pro Athlete | 23 Mar 2023 | 01:02:57 | |
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 | |||
| 121: Nutrition Concerns For Injured Athletes | 16 Mar 2023 | 00:55:46 | |
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 | |||
| Patreon Sneak Peek Bonus Episode! | 14 Mar 2023 | 00:18:38 | |
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! | |||
| 120: All Things Menstrual Cycles in Female Athletes | 09 Mar 2023 | 01:01:07 | |
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 | |||
| 119: Improving Athlete Mental Health & Toxic Team Culture | 02 Mar 2023 | 00:57:40 | |
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 | |||
| 118: Team USA Swimmer’s Battle With Anorexia + Medical Retirement | 23 Feb 2023 | 01:03:45 | |
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 | |||
| 117: NCAA Gymnast on Mindset, Perfectionism + Nutrition | 16 Feb 2023 | 00:54:45 | |
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 | |||
| 116: From RED-S + Hormone Recovery To Motherhood | 09 Feb 2023 | 01:17:08 | |
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 | |||
| 222: Triathlon & Ironman Nutrition Tactics, Hydration & Sodium with Alex Larson Dietitian | 01 May 2025 | 01:02:00 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews sports dietitian and endurance athlete Alex Larson. The discussion focuses on nutritional strategies for female endurance athletes, particularly those participating in triathlons and Ironman races. Key topics include the importance of fueling correctly on the bike, managing sodium and electrolyte levels, the challenges faced by female athletes in balancing training with other life demands, and the benefits of working with specialized dieticians. Real-world insights on the logistics of race-day nutrition and hydration from Alex's professional and personal experiences are shared, highlighting practical advice for athletes aiming to optimize performance while maintaining a positive relationship with food. Episode Highlights:
Alex Larson is a registered dietitian, endurance athlete, and founder of Alex Larson Nutrition. She specializes in helping runners, cyclists, and triathletes optimize their nutrition for peak performance, leaner body composition, and sustained energy, all while cultivating a positive relationship with food. As an Ironman finisher and mom of three, Alex blends personal experience with professional expertise to deliver science-backed, approachable strategies that work in the real world. Through her 1-on-1 nutrition coaching, Endurance Eats podcast, and her Instagram, Alex inspires athletes to fuel confidently and reach their goals with joy. Find Alex on Instagram @alexlarsonnutrition, and her website at alexlarsonnutrition.com For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ | |||
| 115: Mental Training Tips + Pushing Your Body | 02 Feb 2023 | 01:01:19 | |
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 | |||
| 114: Student-Athlete Mental Health Matters! | 26 Jan 2023 | 01:03:41 | |
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 | |||
| 113: Overcoming Disordered Eating with an NCAA D1 Athlete | 19 Jan 2023 | 01:06:51 | |
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 | |||
| 112: Conquering Your Inner Opponent + Mindset | 12 Jan 2023 | 00:56:17 | |
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 | |||
| 111: How Sports Dietitians Eat + Exercise Post RED-S Recovery | 05 Jan 2023 | 01:25:26 | |
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 | |||
| 110: Understanding RED-S From Two Registered Dietitians | 29 Dec 2022 | 01:14:13 | |
In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. We revisit a topic at the heart of Riise Up Nutrition, relative energy deficiency in sports (RED-S). This is a topic I first covered way back on episode 2, “What is RED-S?”, which I recommend you check out, alongside episode 5 “Eating Disorders, To Exercise or Not to Exercise?”. First, Jenna and I breakdown relative energy deficiency in sport, defining key characteristics like underfueling and energy needs for athletes. We discuss how RED-S differs from the female athlete triad: all genders, body sizes, and ability of athletes can be diagnosed with RED-S, highlighting the key signs and symptoms, touching on the importance of working with a dietitian throughout the diagnosis and recovery processes. In the second part of this episode, Jenna and I each talk about our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. We leave listeners with a promise that RED-S recovery IS worth it and you will be better off for it! We’re here to help you or anyone you know overcome nutrition-related and fueling concerns, reach out and start your path to recovery now! For more on RED-S, check out episode 2 “What is RED-S?” https://podcasts.apple.com/us/podcast/what-is-red-s/id1537395854?i=1000499401138 And episode 5 “Eating Disorders, To Exercise or Not to Exercise?” Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp In this episode we talk about: 5:00 What is relative energy deficiency in sports (RED-S)? How does RED-S differ from the Female Athlete Triad? 8:00 Understanding energy balance, energy availability, and nutritional needs for athletes 11:00 Signs and symptoms of underfueling 12:50 Broadening the diagnosis criteria: RED-S can occur at any weight, age, and performance level 17:00 Bringing men into the conversation: all genders can suffer from RED-S 19:30 Diagnosing RED-S and the importance of working with a sports dietitian. Nuances of RED-S, within day energy deficits and accidental underfueling. 24:15 What we mean by “underfueling”, with or without RED-S 29:30 Nutrition fundamentals and guardrails to avoid underfueling 31:00 Weight loss and underfueling 40:30 Jenna’s personal experience with weight gain: coping with the RED-S recovery process and body changes 42:15 Optimal health and fitness comes in different body shapes, sizes, and weights 44:05 Eating disorders and disordered eating 48:15 Jenna’s past experiences with eating disorders, disordered eating, and RED-S. Relapse, diet culture, marathon training, ADD/ ADHD, and comparison to a younger self. 57:15 Lindsey’s past experiences with nutrition and exercise, potential RED-S and disordered eating beginning in high school. From injuries and an eating disorder, to underfueling for athletics, to stopping exercise and gaining weight. 1:05:05 Gut health as a symptom of RED-S and underfueling 1:05:55 The importance of RED-S awareness and diagnoses for recovery 1:06:55 Exercise during and after RED-S recovery 1:09:00 You can feel better! RED-S recovery IS worth it! | |||
| 109: Every Body, Size + Shape Belongs Outside | 22 Dec 2022 | 00:52:47 | |
In this episode of the Female Athlete Nutrition podcast, I talk with the founder of Alpine Parrot, an outdoor apparel company for plus size women, Raquel Vélez. Alpine Parrot's mission is to create outdoor clothing that encourages and celebrates underrepresented people in the outdoors, namely people of size and people of color, prioritizing sustainable fashion. Raquel believes every body can look and feel great outside, and we hear how she is using her background in engineering to make this vision come to life. In this episode, Raquel and I talk about the realities of clothing production and sizing, and how she started Alpine Parrot to fill a gap in the market: outdoor clothing that fits different sizes and shapes of body. We discuss the importance of feeling good in what we wear, moving comfortably, and finding apparel that fits you rather than trying to fit your body into clothing based off of an unrealistic fit model. We touch on the importance of fueling outdoor adventures and activity for enjoyment rather than trying to change your body: movement and the outdoors are for everyone, regardless of size and shape. Find Alpine Parrot on Instagram @alpineparrot and online at https://alpineparrot.com/ Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp In this episode we talk about: 3:30 Raquel’s introduction to the outdoors through camping and being active in Puerto Rico 9:00 Falling in love with skiing in the US, saying yes to new opportunities and finding backpacking. 13:00 Solving clothing struggles: sizing, fast fashion, durability, comfort and fit. 16:20 Fast track learning how to sow to starting her own clothing company, taking a risk stepping away from a comfortable well-paying job in the tech industry 21:30 The importance of being comfortable in your clothes 23:20 Raquel’s company Alpine Parrot, outdoor apparel for plus sized women, and the realities of how clothing is made based on an unrepresentative fit model. 27:10 How Alpine Parrot is different, designed to fit different sizes and shapes of body 31:30 Tips for finding your fit, finding clothes that fit your body rather than trying to fit your body into a certain size 36:50 Snacks! Fueling epic outdoor adventures 40:30 Activity for enjoyment rather than trying to change your body 44:00 End of the podcast questions | |||
| 108: Anxiety + OCD In Athletes | 15 Dec 2022 | 00:50:45 | |
In this episode of the Female Athlete Nutrition podcast, I talk with marriage and family therapist Carrie Cueto. Carrie specializes in treating co-occurring anxiety and eating disorders, OCD, body dysmorphia and fat phobia, and is the founder of her own private practice, Cultivate Healing. Carrie is licensed to work with clients in California and Colorado, utilizing a form of cognitive behavioral therapy called exposure and response prevention to teach her clients how to overcome their fears and learn to tolerate discomfort in order to fully live their lives. In this episode, Carrie and I dive deep into anxiety and obsessive compulsive disorder, differentiating between normal worrying and clinical disorders: not all anxiety is dysfunctional, and you can experience intrusive thoughts and superstitions without suffering from OCD. We talk about the overlap between anxiety and eating disorders, and the common personality traits that predispose athletes to both. We discuss treatment approaches and how Carrie utilizes exposure and response prevention to help clients recover from body dysmorphia, OCD, and fat phobia. Carrie explains how listeners can challenge their negative beliefs and overcome anxiety, and the importance of seeking the correct specialist support. Follow Carrie on Instagram and Facebook @cultivatehealingco and online at www.cultivatehealingcolorado.com Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp In this episode we talk about: 2:40 A multidisciplinary approach to recovery 4:35 Carrie’s path to becoming a therapist 7:25 The difference between expected anxiety and clinical anxiety disorders 11:50 What is obsessive compulsive disorder (OCD)? 15:10 Recent trends in anxiety and OCD resulting from the pandemic and social media use 17:30 Debunking myths about OCD and anxiety: you can have intrusive thoughts, superstitions, and rituals without OCD 25:30 Risk factors for anxiety and the overlap with traits that make athletes successful 27:00 Perfectionism, and the overlap between anxiety and eating disorders 29:00 A R.U.N. client experience with OCD linked to compulsive exercise and body image concerns 32:30 What is body dysmorphia and fat phobia? 36:00 Treatment for body dysmorphia, OCD, and anxiety. Exposure and response prevention therapy, challenging beliefs and changing mindsets. 44:00 Carrie’s practice: Cultivate Healing 45:00 End of the podcast questions | |||
| 107: Strategies for Sustained Success + Peak Performance from a National Champion | 08 Dec 2022 | 01:00:32 | |
In this episode of the Female Athlete Nutrition podcast, I talk with former professional runner and NCAA D1 head coach, author and mom of two, Sara Slattery. This is a wide ranging conversation about cultivating lifelong athletes and the importance of optimizing health for performance at all ages. We discuss youth sports specialization and collegiate athletics, sharing tips for athletes and parents on how to create healthy habits and environments, as well as the importance of avoiding pitfalls like underfueling and RED-S. Sara and I talk about her own running career, from a successful junior athlete to NCAA champion, succeeding as a professional athlete and her postpartum comeback, and the challenges she faced along the way. We discuss the incredible book Sara wrote with fellow professional runner Molly Huddle, “How She Did It”, and hear how we can all learn and benefit from the experiences of successful female athletes and experts. Sara and I emphasize the importance of creating healthy habits early on for peak performance and longevity in sports, the power of role models and a strong support system. Follow Sara on Instagram @saraslattery and me, your host Lindsey Cortes, @female.athlete.nutrition Find more about Sara’s book “How She Did It” at https://howshediditbook.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: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp In this episode we talk about: 6:30 Sara's sporting childhood, starting with competitive swimming before falling in love with running 10:00 Early sport specialization and the importance of doing different activities 15:10 Learning how to fuel enough in high school, and different nutrition strategies as a swimmer and runner 17:35 Underfueling, amenorrhea and the birth control pill 22:20 Adjusting to college 24:40 Athletes come in different shapes and sizes, and there is more to peak performance than how you look 29:45 Men struggle with RED-S and underfueling too! Differences between the challenges male and female athletes face 30:30 Coaching male and female runners at the NCAA D1 level 35:15 Balancing family with athletics, pregnant and postpartum running, and Sara's comeback to professional running as a mom 41:25 Longevity in female runners and how motherhood changes your perspective 46:55 "How She Did It" book by Sara Slattery and Molly Huddle: sharing stories of female athletes and experts to help others succeed. 53:15 End of the podcast questions | |||
| 106: Inpatient Treatment For Athletes With Eating Disorders | 01 Dec 2022 | 00:58:42 | |
In this episode of the Female Athlete Nutrition podcast, I talk with fellow dietitian Taylor Larson. We talk about treating athletes with eating disorders within inpatient and intensive outpatient settings. Taylor speaks to the different levels of eating disorder care, the multidisciplinary team approach, and general treatment timelines. We discuss when to stop exercising during recovery, emphasizing physiological and psychological contraindications, before talking about returning to sport and developing a healthy relationship with movement. Taylor and I talk about why athletes are at risk of developing eating disorders, the influence of team and sport cultures, coaching styles, personality traits, and more. Finally, we highlight the place for different levels of care, highlighting the role of inpatient treatment for athletes with eating disorders. Taylor Larson is a Registered Dietitian, certified in eating disorders and sports dietetics. Taylor specializes in working with both athletes and non-athletes with eating disorders and disrupted relationships with food through a weight-neutral lens. She sees clients virtually through her private practice, Strong Roots Nutrition, and is also the sports dietitian for the Victory Program, the nation’s first residential eating disorder treatment facility for athletes, at McCallum Place in St. Louis, Missouri. Taylor is passionate about helping clients understand the wisdom and complexities of the human body to cultivate self-care, body respect, and easier relationships with food, movement, and their bodies. Find Taylor at http://www.strongrootsnutrition.com and follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp In this episode we talk about: Body respect, balance and moderation Taylor’s path to becoming a registered dietitian working with athletes with eating disorders Levels of eating disorder care: inpatient, residential, partial hospitalization, and outpatient treatment McCallum Place and the Victory Program, the nation’s first residential eating disorder treatment facility for athletes Treatment timelines for eating disorder recovery Treating athletes with eating disorders at the Victory Program Determining when exercise is and is not appropriate during recovery from eating disorders, disordered eating, and REDS Physiological and psychological contraindications to exercise Returning to sport and developing a healthy relationship with movement Risk factors for athletes developing eating disorders: personality traits, sport specific dieting pressures, injuries, coaching styles and practices, team and sport culture, low energy availability and more The role of inpatient treatment for athletes with eating disorders End of the podcast questions | |||
| 221: Growing Gains: Training & Nutrition through Teen Growth Spurts with Erica Mulholland | 24 Apr 2025 | 00:51:52 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with returning guest Erica Mulholland, a speed, agility, and strength coach based in Tampa, Florida. The conversation dives into the challenges and misconceptions around nutrition and body expectations for female athletes, with a focus on the impact of growth spurts on young athletes' performance, injury prevention, and training techniques. Erica shares her expertise and experience to highlight the importance of balanced nutrition, the benefits of consistent strength training, and the necessity of rest and recovery. The episode emphasizes shifting the narrative from focusing on weight and body image to embracing strength, proper nutrition, and the natural development process. It serves as a resourceful guide for athletes, parents, and coaches to support the holistic well-being of female athletes. Episode Highlights:
Erica is a 3x college All-American, Hall of Fame inductee for Johns Hopkins Women’s Soccer, and former US and Brazil semi-professional soccer player. She has a Master’s in Exercise Science in Performance Enhancement and Injury Reduction. She is a Tampa-based Speed, Agility, and Strength Coach who has been working with athletes for 13 years. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength. Erica's mission is to help youth female athletes become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life. For more about Erica and her work go to www.ericasuter.com or follow @fitsoccerqueen on Instagram. Also check out Lindsey's interview with Erica about nutrition for teen athletes: https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUS And read more about Teen Athlete Nutrition: https://www.lindseycortes.com/post/teen-athlete-nutrition For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 105: Diet Culture Conversations & Holiday Triggers | 24 Nov 2022 | 00:39:00 | |
In this solo episode of the Female Athlete Nutrition podcast, I revisit the topic of diet culture around the holidays, something I also covered in episodes 3 and 52. I start by defining diet culture and explain why the holidays can be particularly challenging for those who struggle with disordered eating and body image. I provide listeners with tips for dealing with family events and food occasions, navigating unhelpful conversations and dieting pressures. The abundance of food can be overwhelming, so I debunk holiday food myths, guilt and shame: our bodies need energy and you can enjoy holiday food without needing to earn it. This episode focuses heavily on handling negative comments and unhelpful conversations, and is full of tools for shifting conversations away from diet culture, talking about food in positive ways, and cultivating a better relationship with food. I suggest listeners plan ahead with coping mechanisms and a support system, understanding that they are not alone in their struggles. I empower listeners to stand up for themselves and reject diet culture and negative comments, remembering that holidays are only a small fraction of the year and can be enjoyed! Tune in to episodes 52 and 3 for more on handling the holidays 52: Breaking Free From Holiday Diet Culture 3: Holiday Diet Culture https://podcasts.apple.com/us/podcast/holiday-food-anxiety/id1537395854?i=1000499401137 Black Friday Discounts now through November 30th, 2022 only: Thanks to our Sponsor, InsideTracker get $200 off Ultimate Plans or 34% off the entire store. Head to: https://info.insidetracker.com/riseup 20% off the entire RISE UP NUTRITION store on our online courses & downloadable products! www.RiseUpNutritionRun.com/Store discount code: THANKSGIVING Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp TOPIC TIMESTAMPS: 3:30 Huge holiday deals and discounts from InsideTracker and Rise Up Nutrition 6:45 Understanding diet culture and holiday dieting messages 8:45 Tips for successfully handling diet culture around the holidays 11:45 Planning for challenging food situations 14:00 Unhelpful holiday conversations with friends and family 15:45 The truth about holiday food 17:15 Dealing with triggering comments, exercise, food guilt and shame 26:15 How to have positive food conversations 28:15 Improving your relationship with food 31:30 Standing up for yourself and rejecting diet culture and negative comments | |||
| 104: Finding Your Strong As A Student-Athlete | 17 Nov 2022 | 00:52:55 | |
In this episode of the Female Athlete Nutrition podcast, I talk with current NCAA Division 1 student-athlete on the Stanford women’s volleyball team, Emily Teehan. We talk about her student-athlete experiences at two high pressure academic institutions: Columbia and Stanford University, balancing her desires to perform well on the volleyball court and in the classroom. Emily opens up about the journey she has been on with nutrition and body image, sharing how she has learned to love her strong body, embrace intuitive eating and exercise, and detach her identity from her sport and appearance. Emily is a graduate student on the volleyball team at Stanford University, where she is pursuing a master's degree in Community Health and Prevention Research. Emily recently graduated from Columbia University where she majored in Biology and followed the premedical stream, while playing for the volleyball team. During her time at Columbia, Emily was named to the All-Ivy League team and Academic All-Ivy League team. In addition, Emily represented Canada on the Junior National Team in 2018. Find Emily on Instagram @emilyteehan_ 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: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp In this episode we talk about: Adjusting to new environments and being part of different teams. Advice for balancing high level athletics and academics at Columbia and Stanford University. Making time for yourself to relax and strategies for positive social media use. Being involved in competitive sports from a young age: figure skating then volleyball. Body image struggles and building confidence as a tall female athlete. Body image challenges competing in tight spandex and bikinis. Dealing with a changing body and weight fluctuations, through puberty, injuries, and college transitions. Loving your stronger, muscular body and appreciating what it can do for you not what it looks like. Finding your identity outside of sports and your body. Avoiding restriction and micromanaging your body, training, or the foods you eat. Learning to listen to your body, being flexible, and intuitive eating and exercise. Fueling advice for high school and college athletes | |||
| 103: Stop Cutting The Carbs! | 10 Nov 2022 | 00:52:58 | |
In this solo episode of the Female Athlete Nutrition podcast, I take a deep dive into all things carbohydrates. I explore why your body needs carbohydrates for basic health, as well as performance and recovery, and explain why carbs really are life! First, I differentiate between simple and complex carbohydrates, rather than good and bad carbs, and explain the importance of having both in your diet. I speak to the importance of fiber, while emphasizing the consequences of consuming too much, including poor digestion and energy: more fiber is definitely not always better! Next, I debunk some diet culture myths around low carb diets and dietary recommendations, before sharing why higher carbohydrate diets are beneficial for athletes. As my clients have found out, there is more to muscle recovery than protein: again, carbohydrates are key here! I share some client success stories and explain why refined, white carbohydrates may be better for you than whole, fiber-rich grains. I leave listeners with the advice to consider increasing their carbohydrate intake if they are serious about health and performance: despite what society says, carbohydrates really are your friend! Here is the study I mentioned about carbohydrates and iron: Hayashi N, Ishibashi A, Iwata A, Yatsutani H, Badenhorst C, Goto K. Influence of an energy deficient and low carbohydrate acute dietary manipulation on iron regulation in young females. Physiol Rep. 2022 Jul;10(13):e15351. doi: 10.14814/phy2.15351. PMID: 35785528; PMCID: PMC9251860. Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp TOPIC TIMESTAMPS: 2:30 Sneak peak into upcoming solo episodes. 8:30 Influence of carbohydrates on hydration, iron levels, and nutrient absorption. 14:00 Carbohydrates for performance and recovery. 16:15 Diet culture and misinformation on carbs. 20:00 Carbohydrates by the numbers: unpacking “low carb diets” and dietary recommendations. 26:30 Types of carbohydrates: simple vs complex, not good vs bad. 33:00 Fiber and digestion. More fiber is not always better, and refined (white) grains may be better than whole (brown) grains. 40:30 Client success stories: how increasing refined carbohydrates and decreasing fiber led to improving health and performance, hormones and energy. 46:15 High carbohydrate diets for improving athletic performance and recovery. 50:30 Carbohydrates for crushing training and achieving performance breakthroughs. | |||
| 102: Olimpian Kyra Condie on Climbing Culture + Nutrition | 03 Nov 2022 | 00:55:11 | |
In this episode of the Female Athlete Nutrition podcast, I talk with Olympian and professional rock climber Kyra Condie. We start off with a little coffee debate: home brewed or coffee shop?! We touch on the effects of caffeine on performance, both positive and negatives, and how our genes determine how we respond to caffeine. Kyra shares her start in climbing: after attending a rock climbing birthday party she was hooked! Without a school climbing team, and missing out on time with friends for training, Kyra explains how she questioned her future in the sport. Kyra discusses how surgery to correct her scoliosis reminded her of her climbing passion, and we hear how she continues to navigate challenges to overcome pain and movement limitations related to her back. We talk about climbing being introduced into the Olympics for the first time in Tokyo 2020, a competition Kyra competed in. Kyra explains the different forms of climbing: bouldering, lead, and speed climbing, and how the sport is evolving. Climbing places a strong emphasis on strength-to-weight ratio, and disordered eating is common in this sport. Kyra speaks to the experiences she has had watching other athletes get caught up in being lighter and underfueling, and how she has learned that being stronger is better than being lighter. Kyra highlights how not all successful athletes struggle with food, showing that there is another way. Kyra credits her years of consistent injury-free training to fueling enough and not restricting. As a vegetarian athlete, Kyra shares how she is intentional about protein and supplements with creatine. We highlight the importance of ensuring all supplements are safe for sport and not contaminated with banned substances: look for “NSF” and “Informed Choice” certifications. Kyra Condie’s Official Bio: Kyra is a 26 year old professional climber and University of Minnesota alumni. Kyra was born and raised in Shoreview, Minnesota, but currently lives in Salt Lake City, Utah. She started climbing when she was 11 years old at her original home gym, Vertical Endeavors in St. Paul, MN. After she had completely fallen in love with the sport of climbing, she discovered that she had severe, idiopathic scoliosis. It was devastating news, but she wouldn't let her condition hold her back. On March 12, 2010 she had a spinal fusion surgery to correct her more than 70 degree curvature and took several months to recover. Though she started competitive climbing before her surgery, she didn't win her first major competition until after her time off. Since then, she has qualified for the Tokyo 2020 Olympic Games, become a bouldering World Cup finalist, and is a regular at pro competitions around the US. Follow Kyra on Instagram @kyra_condie and the Female Athlete Nutrition podcast @female.athlete.nutrition THANK YOU TO OUR SPONSORS: Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance: Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS | |||
| 101: Overtraining, Burnout + Team Culture | 27 Oct 2022 | 01:04:05 | |
In this episode of the Female Athlete Nutrition podcast, I talk with professional trail runner, coach, podcast host, and physiologist, Corrine Malcolm. We start by exploring Corrine’s childhood in Wisconsin, growing up a very active kid, involved in sports from early on. Corrine shares how her competitive spark was ignited, playing a variety of sports through high school and in college. We hear Corrine’s remarkable story of playing on two different NCAA college teams: cross country skiing and track. She discusses some of the challenges of being on a competitive collegiate team, including how team politics kept her from racing nationals. With her eyes on the Winter Olympics, Corrine explains her decision to drop out of college and join the US biathlon team. A mix of cross country skiing and shooting, Corrine’s training increased dramatically and it wasn’t long before Corrine started to feel the effects. Corrine talks about the team cultures within college and professional settings she’s been a part of, and how that influenced her physical and mental health. We define overtraining syndrome (OTS), the signs and symptoms, and how to avoid it. Athletes with OTS are no longer benefiting from their training, and a couple rest day won’t solve it. Corrine shares her story with overtraining syndrome, even without RED-S or underfueling, that left her chronically fatigued and resenting the sport. We touch on the overlap between RED-S and OTS, while highlighting that they are independent conditions. Corrine opens up about the psychological symptoms of OTS, poor training, underperformance, and anemia that she experienced: OTS is all an encompassing physiological, metabolic, and mental condition. We discuss recovery from OTS: Corrine was forced to retire from biathlon prior to the Olympics and step away from all sport for 18 months. We hear about Corrine’s return to competitive sport, this time in trail and ultra running, and how she is using the lessons she’s learned along the way to help her and others succeed today. Corrine normalizes taking time off and sharing the struggles, both in this episode and on her own podcast the Trail Society. Corrine and I discuss staying fueled even with a busy schedule, including great strategies perfect for high school and college athletes, as well as us moms and working professionals. Corrine shares how she currently prioritizes her nutrition within and around workouts by planning ahead and preparing snacks and recovery shakes in advance. We emphasize the importance of avoiding within-day energy deficits, starting with eating around morning workouts. Corrine advises listeners that being busy is not an excuse for underfueling, and coffee is not breakfast! Corrine Malcolm’s Official Bio: Corrine is a coach, physiologist, writer and newly minted editor-in-chief for FreeTrail, podcast host, and a professional runner for Adidas Terrex. Corrine takes after her mom -an emergency medicine doctor, medical director, and violin teacher- in that she feels she has to do a little bit of everything. Corrine says she has vexed many teachers, coaches, and parents with her need to know "why" - but that same impulse drives everything she does. Corrine has been an NCAA athlete in two sports: skiing and running, a national team member in both biathlon and trail running, dropped out of college twice, coached endurance sports for a decade, and most recently she has helped launch live broadcast commentary for trail and ultra running at races like the Western States Endurance Run (WSER) and Ultra-Trail du Mont-Blanc (UTMB). Follow Corrine on Instagram and Twitter @corrinemalcolm and check out her podcast The Trail Society Podcast This episode is brought to you by PRACTICE BETTER: Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months. https://practicebetter.grsm.io/runp This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance: Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS | |||
| 100: Injuries in Female Athletes, Collagen, + Muscle Science | 20 Oct 2022 | 00:53:43 | |
In this episode of the Female Athlete Nutrition podcast, I talk with leading sports nutrition researcher Professor Keith Baar. First, we take a deep dive on the research behind collagen supplementation, tendons and ligaments, before talking about injury risk in female athletes, as well as the science of muscle growth. We discuss nutrition for improving the health of connective tissues like tendons and ligaments. This is important for preventing injuries, and Dr Keith recommends collagen supplements or gelatin with vitamin C. Dr Keith and I talk about injury differences in female athletes and the effects of the menstrual cycle on tendons and ligaments. Dr Keith explains the intersection between injury risk and different stages of the menstrual cycle, especially the link between estrogen and ACL tears. We discuss the place for joint supplements, MSN, and oral contraceptives to reduce injury risk. Dr Keith explains the pathways underlying muscle growth, as well as the links between exercise and the food we eat on muscle growth and inflammation. Protein rich in the amino acid leucine is particularly important for muscle growth. Professor Keith Baar’s Official Bio: Dr Keith Baar received his Bachelor’s in Kinesiology from the University of Michigan where he also served as an Assistant Strength and Conditioning Coach with the University of Michigan Football team. He then received a Master’s from the University of California, Berkeley while teaching strength and conditioning and his Ph.D from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy. He did his postdoctoral studies on the molecular mechanism underlying the muscular adaptation to endurance exercise under the direction of Dr. John O. Holloszy at Washington University in St. Louis. Prof Baar opened his first lab in 2004 at the University of Dundee in Scotland. In 2009, Keith moved his laboratory to its current location at the University of California Davis. The Functional Molecular Biology (FMB) Lab is focused on determining the molecular mechanisms underlying the physiological and functional adaptations of musculoskeletal tissues to exercise, nutrition, age, hormones, and disease. The result of this research is more than 150 peer-reviewed articles in journals from the Journal of Applied Physiology to Nature. Follow Professor Baar on Twitter @MuscleScience This episode is brought to you by ORGAIN as Lindsey is an Orgain Ambassador & Affiliate: First time shoppers can use the code RISEUP30 for 30% off their online purchase. Repeat customers can use the code OA2203 for 25% future purchases. Visit www.Orgain.Com to learn more & purchase This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance: Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS | |||
| 99: A Runner’s Story With Stress Fractures And RED-S | 13 Oct 2022 | 00:38:41 | |
In this episode of the Female Athlete Nutrition podcast, I talk with Hannah, a previous client of mine, college student and runner. We hear how a series of stress fractures made Hannah realize that her attempt at healthy eating perhaps wasn’t all that healthy. Hannah shares how her desire to run faster led her to restricting her diet, something that backfired and resulted in injuries and time off running. Her passion for running ultimately led her to seeking out help from Rise Up Nutrition after being reluctant to change at first. We discuss Hannah’s progress while working with us at Rise Up Nutrition, learning to fuel properly as an athlete and eating for performance and recovery. Hannah shares the food freedom and flexibility she has gained: instead of feeling stressed and controlled by food, Hannah is in charge now! Hannah talks about the confidence in her nutrition she gained throughout Rise Up Nutrition’s 12-week Female Athlete System of Transformation, embracing the weekly challenges Jenna and I suggested, in spite of some fear. Hannah gives her highlights of working with Rise Up Nutrition: the community of other female athletes she could relate to, and the constant support of dietitians Jenna and myself. We talk about the group aspect of the FAST Track program, the power of community and relatable role models that surprises most of our clients. Hannah reminds listeners of the importance of asking for help, and not delaying it: the time to take action is now! Even clients who have been struggling with disordered eating for many years see significant improvements in just 12 weeks with our FAST Track program. Hannah talks about joining the Alumni Program to keep the community's support, and to keep learning about nutrition as she chases some bigger running goals! This episode is brought to you by ORGAIN as Lindsey is an Orgain Ambassador & Affiliate: First time shoppers can use the code RISEUP30 for 30% off their online purchase. Repeat customers can use the code OA2203 for 25% future purchases. Visit www.Orgain.Com to learn more & purchase This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance: Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS | |||
| 98: Harnessing Your Hormones | 06 Oct 2022 | 00:57:51 | |
In this episode of the Female Athlete Nutrition, I talk with a returning guest, Dr Nicky Keay. Listen to Episode 38: Understanding Hormones for Female Performance for my original conversation with Dr Nicky Keay. Dr Nicky joins us again to share her love of hormones and the new book she has just written on this topic “Hormones, Health and Human Potential. A guide to understanding your hormones to optimise your health and performance”. Working in this field for over 30 years, Nicky has amassed a wide variety of different experiences and advice that she shares in stories throughout the book. Zooming out, Dr Nicky introduces listeners to what hormones are and how they work in the body. Nicky explains the importance of hormones for health, as well as the role our behaviors have on our hormones, things like sleep, nutrition, exercise, and stress levels. Nicky ranks sleep as the most important factor for healthy hormones, advising listeners to prioritize sleep in the hours before midnight. Second, Nicky discusses the importance of varied exercise, avoiding either extremes of doing too much or not enough. Thirdly, Nicky touches on nutrition for hormones: going long periods without eating increases cortisol and should be avoided. We discuss hormones throughout the lifespan, starting before we’re even born. We talk about how our exercise and nutrition needs differ as we age in response to fluctuation hormones. Dr Nicky and I talk about being proactive to get the most out of our hormones rather than being reactive when problems arise. We touch on the menopause and debunk the myth that hormone replacement therapy (HRT) is dangerous. Nicky speaks to the benefits of HRT during the menopause and for athletes experiencing RED-S. We differentiate between HRT and the contraceptive pill to protect bone health in women with amenorrhea. Nicky’s book and this discussion on hormones is not just for women: men have hormones and can suffer with RED-S too! Hormones also play a big role in digestion and the gut, something Nicky’s book explores more. Dr Nicky’s book, “Hormones, Health and Human Potential. A guide to understanding your hormones to optimise your health and performance”, is set to be published October 28th. Preorder Nicky’s book today and receive 20% off with code NICKY Follow Nicky and her work on Instagram and Twitter @nickykfitness and her website https://nickykeayfitness.com Dr Nicky’s Official Bio: Nicky Keay is a medical doctor with expertise in the field of exercise endocrinology. Graduating from Cambridge University, she is Honorary Clinical Lecturer in the Division of Medicine, University College London. Nicky’s clinical and research endocrine work is particularly with exercisers, dancers and athletes, with a focus on relative energy deficiency in sport (RED-S) and with women experiencing perimenopause and menopause. LINKS MENTIONED DURING THE EPISODE: This episode is brought to you by PRACTICE BETTER: Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months. https://practicebetter.grsm.io/runp Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds | |||
| 97: Different Settings For Sports Dietitians | 29 Sep 2022 | 00:45:56 | |
In this episode of the Female Athlete Nutrition podcast, I talk with fellow registered dietitian Emilie Burgess. We hear her introduction to sports through tennis and her experience playing on an NCAA Division 1 team. Emilie shares how being an athlete led her to studying nutrition, and why she ended up specializing in disordered eating and female athlete nutrition. We discuss the need for sports dietitians to understand disordered eating and eating disorders given their high prevalence in athletes. Emilie talks about being a part of the pioneering Female Athlete Program at Boston Children’s Hospital, and the ongoing research and educational resources they are putting out. Emilie shares her own “all foods fit” nutrition philosophy, based around listening to our bodies rather than the latest TikTok trend or diet fad. I talk about my love-hate relationship with social media and why I put more effort into the podcast than Instagram. We discuss social media frustrations and the importance of knowing which sources of information you can trust, and what you should ignore. Emilie talks about her passion for working with athletes with eating disorders in both inpatient and outpatient settings. We debunk the “not sick enough for treatment” myth, highlighting how your physical appearance does not determine your right to care: psychological pain has no look, and you deserve care and mental freedom. We discuss different work settings for sports dietitians: on the field and with collegiate teams, inpatient treatment centers, hospitals, research environments, 1:1 consultation and private practice. We highlight the role of sports dietitians within high school and college settings, work both Emilie and I love! Emilie and I finish off by comparing different nut butters: have you tried walnut butter?! Follow Emilie on Instagram @emthedietitian and online at emilieburgess.com Emilie’s Official Bio: Emilie completed her Bachelor’s degree in Dietetics at the University of Connecticut, where she competed as a Division I tennis player. She went on to obtain her Master’s of Science in Nutrition and Food Science, and completed a dietetic internship at West Virginia University. She is also a Board Certified Sports Dietitian (CSSD) specializing in sports performance nutrition and eating disorders in athletes. Emilie began her dietetic career at St. Elizabeth’s Medical Center in Boston as a Clinical Dietitian, and then accepted a position at the Cambridge Eating Disorder Center (CEDC) as a Registered Dietitian. Along with her inpatient and eating disorder experience, Emilie has volunteered for two U.S. Division I sports nutrition programs. Emilie has worked at Home Base, a Red Sox Foundation and Massachusetts General Hospital program, where she provided nutrition support to veterans and their families. During her time there she supported Home Base's tactile athletes who were competing in events such as the Boston Marathon and the Marathon Des Sables. Emilie has also spent time as a Clinical Nutrition Specialist in the Division of Sports Medicine and Female Athlete Program at Boston Children’s Hospital and as a Registered Dietitian at MIT Recreation. She recently completed a sports nutrition fellowship at the University of Washington through the Gatorade Sports Nutrition Immersion Program (SNIP). LINKS MENTIONED DURING THE EPISODE: This episode is brought to you by PRACTICE BETTER: Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months. https://practicebetter.grsm.io/runp Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds | |||
| 96: You Can Eat Bed-Time Snacks! | 22 Sep 2022 | 00:51:19 | |
In this episode of the Female Athlete Nutrition podcast, I talk with an expert in the field of performance nutrition, Dr Michael Ormsbee. He also happens to be a previous professor of mine! We touch on Dr Mike's own sporting journey, beginning with ice hockey in high school and college, before getting into triathlons and cross fit more recently. Dr Mike is a leading researcher in sports and performance nutrition, and we hear how he works with elite athlete populations, including currently with elite female athletes using Whoop bands. We discuss the need for research in females and for better understanding the effects of the menstrual cycle and the unique female physiology on all aspects of performance. This episode dives deep into the concept of pre-sleep feeding, busting the myth that eating before bed is detrimental. For both athletes and non-athletes, consuming protein close to bed can have metabolic benefits and increase muscle protein synthesis, especially when exercising in the evening. We touch on nutrient timing and nutrient priming for recovery. Dr Mike compares different protein types: whey, casein, other animal sources, and plant based protein, reassuring listeners that plant proteins can be just as beneficial, and to look for sources rich in leucine. Dr Mike recommends 40g protein before bed and shares his research into elite female athletes showing that the majority are missing the mark here. We emphasize the importance of ensuring you are consuming enough protein throughout the day rather than focusing specifically on timing. We debunk the myth that eating close to bed affects body composition, rather, type of training plays a much bigger role. Dr Mike discusses his current and future research interests in female athletes, and we underscore the need for more of this research in women: Dr Mike is leading the way! Follow Dr Mike and his work on Instagram @MikeOrmsbee and @FSUISSM Dr Mike’s Official Bio: Michael J. Ormsbee is a Professor and Graduate Program Director in the Department of Nutrition & Integrative Physiology, the Director of the Institute of Sports Sciences & Medicine at Florida State University, and an honorary research fellow at the University of KwaZulu-Natal in South Africa. He is also a Fellow of the American College of Sports Medicine, and the International Society of Sports Nutrition and is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. His research expertise involves the interaction of exercise training, nutrition, and supplementation to improve metabolism and achieve optimal body composition, human performance, and health in both athletic and clinical populations. Dr. Ormsbee was honored as the 2014 FSU Teacher of the Year, 2017 Nutrition Researcher of the Year (NSCA), 2018 FSU Graduate Student Mentor of the Year, 2020 FSU Distinguished Teacher of the Year, and the 2020 Sport Scientist of the Year (NSCA). His course, “Changing Body Composition Through Diet and Exercise” is available through The Great Courses. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds | |||
| 220: Dairy and Beef 101: Myths, Facts, and Sustainable Practices with Lifelong Female Farmers Natalie Kovarik and Tara Vander Dussen | 17 Apr 2025 | 00:59:46 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complexities of nutrition, particularly surrounding dairy and beef, with special guests Tara Vander Dussen and Natalie Kovarik. Lindsey and her guests discuss the nutritional benefits and misconceptions of dairy and beef products, including the debated use of hormones, the differences between grass-fed and grain-fed beef, and the resurgence of beef tallow in diets. Tara, a fifth-generation dairy farmer and environmental scientist, and Natalie, a fourth-generation cattle rancher, provide insightful perspectives on food production, sustainability, and the reality of farming and ranching in America. Tune in for an enlightening conversation aimed at educating female athletes on making informed dietary choices. Episode Highlights:
Natalie Kovarik and Tara Vander Dussen are the dynamic co-hosts of top ranked podcast Discover Ag. With a combined decade-long dedication to advocating for agriculture across various social media platforms, they have cultivated a devoted community of over 270k individuals. Their presence extends far beyond the digital realm though, as they have graced stages both nationally and internationally, empowering their communities to reconnect with agriculture and the hands that feed us. Connect with Natalie and Tara: YouTube and IG @discoveragpodcast Website: https://discoverag.com/ For more information about the show, head to work with Lindsey on improving your nutrition: | |||
| 95: Binge-Eating Disorder Deserves Attention | 15 Sep 2022 | 00:45:21 | |
In this episode of the Female Athlete Podcast, I talk with Associate Professor of Psychiatry, Dr Christine Peat. Dr Christine and I define clinical eating disorders and explore her area of interest: binge-eating disorder. We take a deep dive into binge-eating disorder, busting common myths and stereotypes about what binge-eating is and how episodes of binging differ from overeating and feelings of extreme fullness. The psychology behind eating behaviors are what characterize clinical eating disorders, including feeling a loss of control around food and immense guilt and shame. We talk about why binge-eating disorder is serious and deserves attention. Dr Peat talks about the 5% prevalence of binge-eating disorder in the population, and the general under-diagnosis of eating disorders: factors like shame and secrecy prevent sufferers from reaching out for help and receiving a diagnosis. 9% of the US population will experience an eating disorder in their lifetime. We debunk the myth that eating disorders have a look: binge-eating disorder can affect individuals in smaller and larger bodies, as can anorexia nervosa. We discuss biases in society that associate larger bodies with binge-eating disorder and can make receiving treatment difficult. Eating disorders are mental illnesses and body size is a result of disordered thoughts and behaviors, and Dr Peat reminds listeners to look beyond weight and pay attention to the underlying psychology. We discuss treatment options for eating disorders, the importance of a multidisciplinary specialty approach, as well as barriers to receiving care. Dr Peat shares her research into the impact of the Covid-19 pandemic on eating disorders and her findings are alarming! The pandemic has seen rates of eating disorders skyrocket and we discuss contributing factors such as a lack of social support and structure, more time spent in triggering environments, and more. We touch on the intersection between obesity and eating disorders, and the work Dr Peat does with patients undergoing bariatric surgery. We talk about Dr Peat's roles with the National Center of Excellence for Eating Disorders (NCEED) and the National Eating Disorders Association (NEDA), as well as her current areas of research. Learn more about the National Center of Excellence for Eating Disorders (NCEED) and Dr Peat’s work at www.nceedus.org Dr Peat’s Official Bio: Dr. Christine Peat is an Associate Professor of Psychiatry at the University of North Carolina at Chapel Hill (UNC). She completed her undergraduate training in Psychology at the University of Arizona and earned her Master’s degree and Doctorate in Clinical Psychology at the University of North Dakota. Her internship was in behavioral medicine at West Virginia University, after which she went on to complete her post-doctoral fellowship in eating disorders research at UNC under the directorship of Dr. Cynthia Bulik. Currently, Dr. Peat works as both a researcher and a clinician who focuses on eating pathology across the spectrum, but with a distinct focus on binge-eating disorder. She is particularly interested in the intersection between obesity, bariatric surgery, and eating pathology and investigating physiological comorbidities associated with eating disorders. Dr. Peat is also a licensed psychologist in North Carolina and as such, treats eating disorders across the spectrum, with a primary focus on binge eating. Given her background in behavioral medicine, she has also established clinical services in the UNC Bariatric Surgery Program, where she conducts presurgical evaluations and provides behavioral medicine interventions to weight loss surgery patients. In addition to her clinical and research responsibilities, Dr. Peat is a clinical supervisor for pre-doctoral psychology interns and psychiatry residents, and she mentors undergraduate students. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds | |||
| 94: Recovery As A Plant-Based Athlete | 08 Sep 2022 | 00:49:38 | |
In this episode of the Female Athlete Nutrition podcast, I talk with a client of mine, Alli Armstrong. We hear how Alli found Rise Up Nutrition through this podcast, finding herself resonating with the stories shared and topics discussed. Alli opens up about her spiral into disordered eating, orthorexia, and over-exercising while studying nutrition in college and in yoga training. Growing up as a dancer, Alli shares how the culture of certain body ideals and “lighter is better” followed her as she began running and triathlon. Increasing her training coupled with restricting her intake to only “clean” foods led Alli to requiring inpatient eating disorder treatment. She speaks to her experiences and how that higher level of care was what she needed at the time. Alli and I discuss her diagnosis of orthorexia, an obsession with healthy eating, and signs of energy deficiency she noticed in everyday life: Alli was able to push her body to train for a marathon but had no energy left for the rest of the day. We hear how Alli transitioned from inpatient treatment to our Rise Up Nutrition Female Athlete System of Transformation (FAST Track) program, looking to learn how to fuel as an athlete as well as a whole person. We talk about her personal struggles with exercise and training, wanting to do more, and how she benefited from the accountability provided by the Rise Up Nutrition program and community. Alli chooses to eat a mostly plant-based diet, and we hear about how this choice fuelled her restrictive eating disorder. Through our FAST Track program and working 1-on-1 with our other amazing sports dietitian, Jenna Stranzl, Alli learned to fuel her body properly on a plant-based diet. She shares how she optimizes her nutrition today, and the importance of freeing yourself from rigid labels and messaging promoted by some vegan communities. Alli and I talk about adopting a flexible mindset and dealing with challenging food situations when eating out. Alli has been able to slowly increase her exercise and build a healthier mindset around movement as she began fuelling appropriately. Alli shares about her goals of completing half- and full Ironman triathlons, and why she is taking a long-term approach to her goals to ensure she reaches them healthy and injury-free: nutrition is part of the training! Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds | |||
| 93: Weight Inclusive Approach To Sports Nutrition | 01 Sep 2022 | 00:55:48 | |
In this episode of the Female Athlete Nutrition podcast, I talk with anti-diet weight inclusive registered dietitian Heather Caplan. We start off by defining the terms: weight inclusive care, being an anti-diet and non-diet dietitian, and Health At Every Size (HAES). We discuss the importance of a weight neutral approach to nutrition because science proves that weight does not determine health. Heather and I explain the many limitations of BMI and defining health based on body size and shape. Heather talks about the Health At Every Size movement and its mission of inclusion to bring healthcare to all. Heather talks about her introduction to dietetics and her own struggles with disordered eating that caused her to question the current weight-centered approach to nutrition and diet culture. She shares her career path from practicing in a weight-centered setting post college to discovering intuitive eating and weight neutral approaches to dietetics. We discuss studying nutrition in college and the many flaws with the curriculum. We discuss the intersection between running and nutrition, and how sports dietitians can have a Health At Every Size approach and debunk the myths surrounding weight and performance. Dieting and weight loss may improve performance in the short term, but we explain how the sustainable path to long term success that allows athletes to reach even higher levels of performance must prioritize health first, regardless of weight. Heather talks about founding WIND, Weight Inclusive Nutrition and Dietetics, to educate other dietitians, practitioners and more about inclusivity and diversity in nutrition. Heather was the host of the RD Real Talk podcast for 5 years and she explains how shifting priorities have led to its end. We discuss the importance of change during different seasons of life, including new motherhood, in order to keep pursuing our ultimate passions and goals. We talk about the myth of doing it all and how what we see on Instagram and social media is not reality: the struggles are rarely shared. Follow Heather on Instagram @heatherdcRD Find Heather online at https://heathercaplan.com/ and WIND at https://weightinclusivenutrition.com/ Heather’s Official Bio: Heather Caplan, pronouns she/her, is a weight-inclusive registered dietitian. She's the founder of Weight Inclusive Nutrition and Dietetics (WIND), which hosts continuing education and connection events for dietitians. Heather hosted the RD Real Talk podcast for over 5 years, having hundreds of conversations about non-diet nutrition. She also co-founded the Lane 9 Project, a community for athletes struggling with disordered eating and eating disorders. Her work in the non-diet spaces—including working with clients, organizations, and healthcare providers—has been featured on The TODAY Show, and in magazines like The Washington Post, Runner's World, Outside Magazine, and EatingWell. She's a parent to three littles, likes to run long distances, and wishes it was always Summer Ale season. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds | |||