Explore every episode of the podcast Female Athlete Nutrition

Dive into the complete episode list for Female Athlete Nutrition. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

	Title	Pub. Date	Duration
	216: Three Steps to Build Muscle & Flexible Vegetarian Diet with DJ Blatner	20 Mar 2025	00:46:22
In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat. The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being. DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life. She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons. Episode Highlights: 00:38 Meet the Guest: Dawn Jackson Blatner 02:51 Exploring the Flexitarian Diet 08:28 The Superfood Swap Philosophy 10:41 Positive Nutrition Therapy 14:46 Do Simple Better: Nutrition for Athletes 22:29 Savory Trail Mix Ideas 22:54 The Importance of Cross-Training 24:47 Jump Rope Passion 26:16 The SHARC Acronym Explained 30:55 Making Food Fun 35:41 The Role of Protein in Aging 41:23 Rapid Fire Questions 44:32 Conclusion and Resources Find DJ at: Website: https://www.dawnjacksonblatner.com/ Instagram: @djblatner For more information about the show head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
	215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate Bennett	13 Mar 2025	00:52:01
In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes. 01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist 02:18 Career Evolution: From Athletic Trainer to Sports Psychologist 05:04 The Importance of Mental Health in Sports 12:35 Personal Experiences and Overcoming Challenges 17:16 The Four P's of Confidence 24:35 Balancing Personal and Professional Life 27:35 Transition to Mountain Biking 27:48 The Evolution of Downhill Riding 28:29 Passion and Purpose in Sports 30:00 Balancing Athleticism and Health 31:46 The Role of Passion in Eating Disorders 34:06 Coping Mechanisms in Sports 41:28 The Importance of Flexibility in Training 45:59 Treating Athletes with Eating Disorders 48:32 Fun Fast Facts with Dr. Kate Bennett 50:38 Conclusion and Resources Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders." Connect with Dr. Kate Bennett: FB: @AthleteInsight IG: @athlete_insight website: www.athleteinsight.co For more information about the show and to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
	214: Rugby Training Injury Prevention Nutrition & Power on the Pitch with Georgia Cass	06 Mar 2025	00:49:51
In this episode, sports dietitian Lindsey Cortes chats with Georgia Cass, a strength and conditioning coach specializing in womens rugby. They discuss Georgia's introductionto the sport, the fundamentals of rugby and importance of a strength coach, iniury, concussioms, and Georgias development of the Power Pitch Protocol, tailored specifically for female rugby players. Lindsey and Georgia explore injury prevention, the importance of proper neck exercises to reduce concussions, and the role of nutrition for this high-intensity high-power contact sport. 01:19 Meet Georgia Cass: Strength and Conditioning Coach 02:28 Georgia's Journey to Rugby and Coaching 06:32 The Sport of Rugby: An Overview 14:32 Strength and Conditioning for Rugby 19:37 Nutrition and Recovery in Rugby 26:56 The Importance of Nutrition in High-Intensity Sports 27:47 Concussion Risks and Prevention in Rugby 29:14 Strength and Conditioning to Reduce Concussion Risks 32:20 The Role of Omega-3s in Concussion Recovery 36:15 Introducing the Power Pitch Protocol 38:39 Comprehensive Training for Female Rugby Players 43:35 Rapid Fire Questions and Final Thoughts Georgia Cass is a Strength & Conditioning coach, performance coach and Founder of LiftHer Strength. She has been working with female athletes for over 7 years and over the last 2 years has shifted her focus to working with female rugby players specifically. You can find her on Instagram @lifther_strength and TikTok @liftherstrength For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com
	213: Endurance Speaker Series & Strength for Endurance with Kriss Hendy	27 Feb 2025	00:47:51
In this episode, Lindsey Elizabeth Cortes introduces guest Kriss Hendy, an owner of Strength for Endurance. Kriss and Lindsey discuss the role of strength training in preventing injuries and enhancing performance, specifically in endurance athletes. The conversation also discusses the upcoming Endurance Speaker Series taking place in the UK, and available virtually. The Endurance Speaker Series features experts in the field discussing vital topics such as hydration, overtraining, and training through menopause. Kriss and Lindsey hope that through listening to this episode, listeners will take action to sign up for the event! The episode underscores the importance of addressing various needs of athletes, from strength to endurance and nutrition, supported by expert advice and real-life examples. 01:18 Guest Introduction: Kriss Hendy 03:18 The Importance of Strength Training for Endurance Athletes 05:14 Challenges and Evolution in Endurance Training 06:21 Benefits of Strength Training Beyond Injury Prevention 08:59 Screening and Personalized Training Programs 10:18 Endurance Speaker Series Overview 15:07 Key Topics and Speakers in the Series 26:45 The Complexity of Coaching and Training 27:26 Understanding the Layers of Athletes 28:52 The Importance of Nutrition in Sports 29:55 Balancing Life and Training 30:47 The Role of Education in Athletic Performance 33:52 Insights from the Speaker Series 36:54 Overtraining and Its Impacts 41:26 Rapid Fire Questions with Kriss 45:45 Conclusion and Resources Kriss Hendy has been working within the endurance community for over 15 years now, studying, coaching, supporting (husband to an elite level athlete) and now helping other coaches and athletes within a mentoring and consulting capacity. He is owner of Strength For Endurance, whose multi-disciplinary approach ensures athletes are employing a comprehensive approach to their endurance training; in order to overcome injury, prevent overtraining and keep doing what they love for many years to come. When it comes to preparing for an endurance race or adventure, the training sessions are the easy bit. But what’s rarely considered is how this individual is going to integrate a high volume training program onto an already demanding work, family lifestyle. When someone is placing so much demand on their body physically, factors such as blood work and hormones, adequate fuelling, training load management, psychology and having a fundamental level of strength and conditioning are essential. From many years of professional and personal experience, Kriss is passionate about raising the standard of coaching and education to the endurance community and is hosting The Endurance Speaker Series in the UK over the coming months. You can find more info about Kriss and Strength For Endurance at www.strengthforendurance.com or follow @strengthforendurance and for Tickets to the speaker series coming up in the UK head to the link in the show notes which is hosted on Eventbrite.com: www.eventbrite.com/cc/the-endurance-speaker-series-3956193 For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com
	212: Is REDS Real? with Sports Dietitian Rebecca McConville	20 Feb 2025	00:52:22
In this episode of the Female Athlete Nutrition podcast, host and sports dietitian Lindsey Elizabeth Cortes engages in an insightful discussion with fellow sports dietitian and eating disorder specialist Rebecca McConville. They delve into the complexities of nutrition and the pressures on female athletes regarding body image and health. Becca shares her expertise on Relative Energy Deficiency in Sport (RED-S), its symptoms, and how it affects athletes. They also discuss the importance of a multidisciplinary approach to treatment and how providers can better assist their clients. Becca further explains her certification program aimed at educating and empowering other providers in the field. The episode is filled with valuable insights and practical advice for athletes, coaches, and health professionals alike. 01:19 Meet Rebecca McConville: Expert in RED-S 02:38 Understanding RED-S: Personal Experiences 04:18 The Impact of Underfueling on Athletes 06:45 Exploring RED-S in Depth 13:05 Unseen Contributors to RED-S 18:45 Addressing RED-S and Eating Disorders 19:12 Debating the Existence of RED-S 29:49 The Role of Physical Therapists in Nutrition 30:45 Mental Health and Nutrition Connection 31:15 Challenges in the Medical Model 32:01 Athletes and Nutritional Misconceptions 33:10 Knowledge vs. Application in Nutrition 36:56 Social Media's Impact on Athletes 41:49 Training and Educating Providers 47:24 Fun and Personal Insights 50:16 Conclusion and Resources Resources and Links Mentioned: Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-y Rebecca McConville's website: https://beccamcconville.com/ For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com
	211: Heal your Body Image "Inside Out" with Rowing Champion Whitney Otto	13 Feb 2025	00:54:57
In this episode of the Female Athlete Nutrition Podcast, Lindsey Elizabeth Cortes speaks with Whitney Otto, US world rowing champion and 2000 Olympic alternate. Whitney, co-author of 'Body Image Inside Out,' shares insights on how body image and nutrition intersect for female athletes. They explore the societal pressures that impact body image, the importance of distinguishing body functionality from aesthetics, and how body image issues can affect athletic performance. Whitney emphasizes the need for compassion, validation, and the utility of resources like guided worksheets to improve one's relationship with their body. They discuss common struggles like the female athlete triad, strategies for maintaining a positive body image, and the role of supportive teams in the healing process. 01:16 Meet Whitney Otto: From Rowing Champion to Performance Coach 02:33 Body Image Inside Out: A Revolutionary Approach 04:07 The Complex Relationship Between Athletes and Body Image 05:43 Understanding and Validating Body Image Struggles 15:45 The Role of Clothing in Body Image 22:05 The Importance of Listening to Your Body 27:36 Body Image as a Team Sport 28:36 Understanding Body Image and Support Systems 29:21 The Role of Nutrition in Athletic Performance 29:49 Addressing Negative Body Image 36:16 The Female Athlete Triad 39:47 Writing and Reflecting on Body Image 44:38 Maintaining a Healthy Body Image 50:54 Rapid Fire Questions and Conclusion Whitney Otto is a US world rowing champion and 2000 Olympic alternate who pivoted her skill and passion into helping individuals and teams achieve their goals through leadership development and clinical intervention. She holds a BA from Brown University, an MA in counseling psychology from Lesley University, and a Professional Coaching Certification from The Coaches Training Institute. Her clinical perspectives are informed by over a decade of experience treating eating disorders. Her inspiring and collaborative style was further honed through years of experience serving as a Master coach for physicians, elite athletes, entrepreneurs and C-Suite executives. Whitney serves as a Master Performance Coach and consultant at Valor Performance, and coach for R3 Continuum serving Senior level clients at Deloitte. Whitney also serves as Group Guide for CHIEF. She is the co-host of UNTRAINED, a podcast that launched in January of 2023 focusing on giving the tools and mindsets needed to help corporate executives “untrain” from toxic mindsets and perspectives that result in professional success at personal expense. Connect with Whitney: https://www.instagram.com/bodyimageinsideout/ https://www.linkedin.com/in/whitneylpost/ https://www.linkedin.com/in/deb-schachter-363b206/ For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com
	210: RUNSource App Keeps Runners Healthy -Recipes, Stretches & More -with Dr. Kate Edwards, DPT	06 Feb 2025	00:42:27
In this episode, Lindsey Elizabeth Cortes talks with Dr. Kate Edwards, a physical therapist and orthopedic specialist, about the complexities of nutrition for female athletes and the societal pressures they face. The conversation delves into Dr. Kate's new app, RUNsource, designed to offer runners comprehensive resources and support. They discuss the significance of having a supportive network for nutrition, mental health, and injury prevention, and how this app can help runners of all levels. The episode also touches on the importance of alternative coping mechanisms beyond running, the science behind common runner injuries, and the need for tailored resources in the athletic world. 01:18 Meet Dr. Kate Edwards 01:28 Kate's Journey and Episode 73 Recap 02:11 New Content and Dr. Kate's Background 04:38 The Birth of Fast Bananas and RUNsource 05:49 The Importance of Specialized Care for Runners 10:04 Features of the RUNsource App 17:30 Tailored Programs for Every Runner 22:22 Emotional Connection to Running 22:53 Personal Struggles and Running as a Stress Reliever 23:27 The Importance of Balanced Training 26:08 Exploring Alternative Stress Relievers 27:29 Running as a Universal Sport 30:15 Common Injuries and Prevention 35:18 RUNsource App Features and Benefits 39:02 Conclusion and Additional Resources Dr. Kate Mihevc Edwards is a highly accomplished physical therapist and board-certified orthopedic specialist with over 15 years of experience in sports medicine and orthopedics. As the founder of Precision Performance and Physical Therapy in Atlanta, GA, and the creator of Fast Bananas RUNsource, a cutting-edge app designed specifically for runners, Kate has dedicated her career to optimizing performance, preventing injuries, and enhancing the biomechanics of runners at all levels—from beginners to Olympians. A published author and sought-after speaker, she blends the latest research with actionable insights to empower athletes to achieve their personal best while staying healthy and resilient. Connect with Dr. Kate Mihevc Edwards on Instagram: @fastbananasrun @katemihevcedwards @precisionpt_atl Find her website at: https://www.fastbananas.com/ For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com
	209. Intuitive Eating for Athletes, Eating Disorder Recovery to Running 240 Mile Ultramarathons, Rest Day Nutrition + More! with Becca Rick, RDN	30 Jan 2025	00:58:08
This episode of the Female Athlete Nutrition podcast is with Registered Sports Dietitian and certified intuitive eating counsellor Becca Rick. Becca is a lifelong runner and we spend time discussing her relationship with endurance training and nutrition. She recently completed the Moab 240-mile ultramarathon, prompting a discussion about her fueling before and during, as well as her training, sleeping and race logistics. This includes fueling training, tapering and rest days, the importance of rest days, and pre-competition nutrition strategies that can be applied to anyone preparing for an athletic event or competition. Becca and I dive into intuitive eating as an athlete–yes, it’s possible!–and why it’s not the “hunger-fullness” diet. We give listeners tips for making intuitive eating work for you that do include planning and conscious thought about fueling your sport. Becca talks about being a dietitian for elite speed skaters, helping fuel the speed and power demands of their sport, and tackling the topic of power-to-weight ratio. Becca opens up about past struggles with binge eating disorder and exercise dependency, and how she wishes she had help from a sports dietitian during recovery. We ask what “normal eating” really means and define being recovered. Becca’s recovery story highlights the non-linear journey to healing, but that it is possible! You can recover and continue to perform your sport! We’re here to help: find out more and get in touch today! TOPIC TIMESTAMPS: 2:55 Becca’s ultra running journey; how sports relate to life 9:00 Running 200-mile races: logistics and limits 13:40 Fueling training and racing ultramarathons; gut training 16:55 Rest and recovery around races; fueling rest and easy days 24:30 Pre-race/ competition nutrition strategies 25:45 Intuitive eating as an athlete (+ why it’s not the “hunger-fullness” diet) 30:50 Becca’s eating disorder history: struggling with binge eating disorder and exercise dependency; ED recovery as an athlete and the role of a sports dietitian 34:45 ED recovery is non-linear; what even is “normal eating” and being “recovered”?! 40:00 How ultrarunning supported Becca’s ED recovery 44:10 Speed skating nutrition, power-to-weight ratio 52:40 Becca’s future ultrarunning plans 53:40 End of the podcast questions Find Becca (Rebecca) online here: https://nutritionmechanic.com/ Follow Becca on Instagram @becs_slc and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com And get nutrition help today! Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	208. Is More Protein Better? + Nutrient Balance to Prevent Bad Workouts with Dr. Kyle Pfaffenbach	23 Jan 2025	01:11:40
This episode of the Female Athlete Nutrition podcast is Dr. Kyle Pfaffenbach. Kyle is an Associate Professor of nutrition and exercise science at Eastern Oregon University, and also works as a Performance Nutrition Consultant to Olympians and World Champions, including the Brooks’ Beasts Track Club. Warning, this episode starts off a bit science heavy, diving into Kyle’s previous research on protein structure and folding. This is only for a small part of this wonderful conversation, but feel free to skip from 4:45 to 14:15. We transition from science to practice, discussing the importance of science-backed recommendations tailored to individuals and their own experiences. We go deep on balancing macronutrients for athletes, starting with protein. Kyle and I discuss protein recommendations for how much and when, debunking the “more protein is better” belief. We highlight that over-focusing on protein may impair performance and health when you’re lacking fats and carbohydrates. Kyle shares insights from his work helping Olympians and world-class athletes fuel, underscoring the importance of total energy intake, as well as fats and carbs, even when body composition changes are desired. We discuss the effects of underfueling on performance: hint, hint, if you’re having bad workouts, try eating more! Food is more than fuel. Kyle talks about the role of nutrition in your body for signaling and other essential processes. Food is also for enjoyment and even elite athletes incorporate “fun” foods into their lives. While the media, social media and influencers in particular, demonize certain foods and nutrients, both Kyle and I believe an “all foods fit” approach best supports health and performance. This highlights the importance of working with trusted nutrition professionals and being careful of where you go for nutrition advice. TOPIC TIMESTAMPS: 4:45 Kyle’s protein research (this is a science-heavy section, feel free to skip ahead to :X) 14:15 The importance of understanding science, then… 17:30 …tailoring research-backed approaches to individuals 23:00 Protein recommendations and timing for athletes 29:20 Is more protein better? 33:40 The importance of fats for female athletes 35:40 Balancing carbohydrates with proteins; macronutrient breakdown for athletes 40:10 Problem solving bad workouts 45:20 Food as signals for your body 49:00 Nutrition complexity: no dumb questions! 52:00 Preventing nutrition stress and making all foods fit, including fast food 57:40 Working with and trusting nutrition professionals for optimal performance 1:01:35 End of the podcast questions Find Kyle’s research here: https://www.researchgate.net/profile/Kyle-Pfaffenbach Follow Kyle on Instagram @kylepfaffenbach and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	207. Supporting Female Athletes' Mental Health and Performance with Therapist and Former NCAA Athlete Olivia Papakyrikos	16 Jan 2025	00:43:45
This episode of the Female Athlete Nutrition podcast is with mental health therapist and former NCAA field hockey player Olivia Papakyrikos. Olivia specializes in athletes’ mental health, sport psychology and eating disorders. We start off by discussing our own experiences with mindset challenges as former athletes, including navigating injuries and identity shifts as we moved away from competitive sports. Olivia shares how she helps athletes overcome challenges such as eating disorders, anxiety, depression, and injury recovery to perform better in sports and life. We highlight some of the social pressures high school and college athletes face that make them particularly susceptible. Team culture, coaches and available resources all also impact athletes’ mental health, and seeking professional support from therapists like Olivia can make a big difference on performance and wellbeing. Olivia is also heavily involved in the Female Athlete Conference, helping to elevate female athlete health and research. We speak to the huge lack of research into female athletes and knowledge gaps, such as the impact of the menstrual cycle on performance and mental health. We finish off with the usual end of the podcast questions, and recommend you check out the Female Athlete Conference here! TOPIC TIMESTAMPS: 4:20 How sports psychology helped Olivia as an injured athlete 7:50 The importance of embracing different identities and being more than an athlete 15:00 Recovery processes and timelines for treating eating disorders, injuries, performance anxiety and more 19:45 The impact of social pressures faced by high school and college athletes 25:00 Supporting athletes’ mental health: coaches, resources and outsourcing professional support 29:45 Female Athlete Conference and the lack of research in female athletes 33:10 Understanding the impact of the menstrual cycle on performance and mental health 38:15 End of the podcast questions Find Olivia at oliviapapakyrikos.com Follow Olivia on Instagram @oliviapapakyrikos and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	206. Nutrition for Ironman Triathlons + Sustained Elite Performance with Dede Griesbauer	09 Jan 2025	00:58:18
Trigger warning for talk of disordered eating behaviors and weight control. Feel free to skip this episode or fast-forward from 34:00 to 43:45. This episode of the Female Athlete Nutrition podcast is with professional Ironman triathlete Dede Griesbauer. Dede shares her remarkable story from an NCAA DI swimming career to working on Wall Street. Over a decade later, she returned to competitive sport and became a professional Ironman triathlete aged 35. At 52 years old, Dede won the Ultraman World Championships, a multi-day triathlon event, and is still performing at an elite level now. We discuss tips for career longevity and how Dede has maintained her health and love for sport throughout. Dede’s events, Ironman and Ultraman triathlons, are long endurance events requiring considerable fuel before, during and after training and racing. We dive deep into fueling during exercise, comparing real food and sports nutrition products like gels and chews, creating a fueling plan, and problem solving GI issues. Dede shares advice for meeting your nutrition needs on a busy schedule, as well as how she uses food trackers to her benefit. We highlight how, with the support of a professional, trackers can support performance nutrition goals. This is not something I recommend my clients do because the risk of negative impacts is too high. Dede opens up about the negative food, body and weight messaging she received in college, and how her mindset has totally shifted to not monitor her weight, instead fueling for health and performance. TOPIC TIMESTAMPS: 5:15 Returning to competitive sports as a master’s athlete 8:35 Finding Ironman triathlon 10:30 Becoming World Champion aged 52 after turning pro at 35 12:20 Tips for career longevity in elite sports 16:10 Female vs male performance differences 18:20 Increasing opportunities for women in sport post-college 21:40 What is an Ironman and an Ultraman triathlon? 24:35 Nutrition for an Ironman vs Ultraman; sports fuel vs real food; problem solving GI issues in races 28:00 Fueling with sports nutrition products vs “real food” 32:30 Daily vs performance nutrition 34:00 Shifts in fueling, weight and performance mindsets over time; Dede’s NCAA swimming experience 35 years ago 35:45 Uncoupling weight and performance; food is fuel 38:50 Dede’s current nutrition habits to fuel elite performance 39:55 Using food trackers and numbers to help performance 43:45 Performance supporting habits outside of training 47:00 Tips for fueling with a busy schedule 51:25 End of the podcast questions For more on food tracking, check out Episode 146: Nutrition Apps + Fitness Trackers: Helpful or Hurtful? Find Dede at dedegriesbauer.com Follow on Dede Instagram @dedegriesbauer and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	205. New Year Updates + Diet Trends with Lindsey Cortes, RDN	02 Jan 2025	00:29:13
Happy New Year! This is a solo episode of the Female Athlete Nutrition podcast with me, your host, Lindsey Cortes. Instead of fad diets and quick fixes, we’re talking about health-promoting changes and real life transformations. That’s why I start this episode with some exciting updates! Firstly, Rise Up Nutrition is back! I’m now taking clients looking for nutrition support to achieve their highest athletic performance. I’m expanding my offerings beyond the female athlete and RED-S spaces, open to helping anyone level up their fueling. Get in touch today! Secondly, I share that I have begun writing a book, hoping to share healthy fueling tips with a wider audience. And it wouldn’t be the New Year without talking about health and fitness! I get ahead of some expected 2025 trends: high fiber and protein diets, plant-based proteins, GLP1 agonists like ozempic, personalized nutrition, intermittent fasting and more. I take a little longer to discuss affordable nutrition, with tips for eating well on a budget. TOPIC TIMESTAMPS: 6:10 I’m writing a book! The story behind the book and how it’s going 11:35 Goal setting framework for 2025 15:10 Expected food trends for 2025: fiber, plant-based proteins, affordable food 18:15 Eating well on a budget 20:50 Food trends continued: GLP1, high protein diets, personalized nutrition, intermittent fasting SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	204. Your Diet (+ Social Media Influencers) Sucks with Zoë Rom & Kylee Van Horn	18 Dec 2024	01:00:42
This episode of the Female Athlete Nutrition podcast is with two special guests, Zoë Rom and Kylee Van Horn. Zoë and Kylee cohost the Your Diet Sucks podcast, a new show debunking diet culture and nutrition misinformation. Zoë Rom is the Editor-in-Chief of Trail Runner magazine, entrepreneur with her own Microcosm Coaching business, author of Becoming a Sustainable Runner, accomplished ultrarunner, journalist, comedian and more! While Kylee Van Horn is a Registered Dietitian and founder of Fly Nutrition, writer, lifelong runner and coach. Our discussion today is all about the dangers of social media influencers. We explore how social media and unqualified influencers are shaping (and often distorting) the way female athletes approach their nutrition, body image, and training. No one is immune to influencers –myself, Zoë and Kylee included– and we share why people are “influenced”, the rise of young girls wanting to become influencers, and where athletes fit into this. Supplements are a particular area of concern we dive into, explaining how a lack of regulation and scientific support allows influencers and supplement companies to run wild with marketing claims for expensive and potentially dangerous products. We give listeners tips for discerning fact from diet fad, finding experts over influencers, avoiding falling for fantastical supplement claims, and cultivating a healthy social media experience. TOPIC TIMESTAMPS: 4:30 Your Diet Sucks podcast; Zoë and Kylee’s backgrounds 10:30 Being “influenced” by social media; why we get “influenced” 17:45 Supplements on social media: how influencers are selling fake, unscientific and unsafe claims 21:05 Responsible and ethical social media marketing and use; deciphering good and bad messages 25:50 Athletes as influencers and athletic endorsement 28:30 Mental health and social media use 31:00 Social media pressures 34:30 Using social media safely and for good 36:35 Who to trust? The blurred lines between experts and influencers 40:20 Tips for separating experts from influencers and not falling for misinformation/ untruths 47:00 How women and men consume media differently 53:30 End of the podcast questions For more just like this, check out this episode of Your Diet Sucks: The Dangers of Social Media and Influencers in the Nutrition Space and Zoë’s Athletic Cheese reel Listen to the Your Diet Sucks podcast here! Follow on Zoë Instagram @carrot_flowers_z Kylee Your Diet Sucks @yourdietsuckspod and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	203. Heat Training 101 + Her Strength Support for Girls with Julia Casadio	12 Dec 2024	00:42:51
This episode of the Female Athlete Nutrition podcast is with sports physiologist Julia Casadio. Julia’s work includes helping Olympic athletes prepare to compete in the heat, as well as educating coaches, parents, and athletes involved in youth female sport. We dive straight into Julia’s area of expertise: heat training. She talks about the what, why, how, and when to heat train for both professional and everyday athletes. This includes differentiating between acclimation and acclimatization, passive and active heat training, and strategies we can all implement. Julia talks about helping Olympians prepare to compete in the heat, as well as easy heat training protocols we can do ourselves. Julia highlights differences in how women and men should heat train, variance in sweat rate between genders, as well as the influence of the menstrual cycle on temperature and fluid regulation. We talk about Julia’s most recent project: Her Strength, an online learning platform for coaches, parents, and athletes involved in youth female sport. Julia speaks to the importance of educating coaches working with adolescent female athletes on a variety of topics: female puberty and sport, health, nutrition, training and recovery optimisation, and psychological considerations. We discuss the impact of puberty on performance, normalizing plateaus and body changes, and how working with your body as it changes results in better long term performance. We give listeners tips for improving performance through puberty without controlling your body and food. Julia answers the end of the podcast questions and shares her plans for future athlete- and parent-focused resources on Her Strength. TOPIC TIMESTAMPS: 3:30 Heat training 101: what, why, when, and how; heat training protocols and strategies 9:45 Heat training for the everyday athletes 11:40 Adaptations and benefits of heat training 14:30 Sweat differences in female athletes; the impact of the menstrual cycle on temperature regulation 16:30 Her Strength: supporting young athletes 21:05 The importance of educating coaches on female athletes 26:10 Understanding puberty challenges: body changes and performance plateaus 29:00 Improving performance through puberty 34:05 Her Strength’s online course for coaches and parents; future resources for athletes 36:40 End of the podcast questions Check out Her Strength. Follow Her Strength on Instagram @_herstrength.co_ and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	202. Fast Fueling Facts: Hydration	28 Nov 2024	00:32:29
This is the third episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. This episode is all about hydration: what, when, why, and how much to drink before, during, and after exercise. I provide listeners with a basic overview of why being optimally hydrated is important, and the health and performance consequences of being both under-hydrated (dehydration) and over-hydrated (hypernatremia). I highlight emerging research on women's unique hydration needs based around our menstrual cycles. Fluid shifts and body temperature changes impact sweat losses and how much water is available in the muscles and, as such, women's hydration needs fluctuate. Taking birth control, as well as being peri or post menopause, can affect hydration needs too. I recommend following Dr. Stacy Sims to stay up to date on new research in female athletes. We’ve previously tackled the topics of fueling before, during and after workouts, which are the perfect complements to this episode. Go give them a listen here: 194. Fast Fueling Facts: Pre + Post Training 195. Fast Fueling Facts: During Training Sports Nutrition TOPIC TIMESTAMPS: 1:50 Introducing the episode on hydration 3:20 Defining hydration and the importance of water in the body 7:30 Fluid intake and general recommendations 9:15 Staying hydrated around exercise 11:25 Why optimal hydration matters: avoiding under-hydrated (dehydration) and over-hydrated (hypernatremia) 14:35 The role of sodium post-exercise 15:45 Pre-workout hydration: how much, when and why 17:45 Sweat loss and hydration during exercise 19:35 Rehydrating after exercise; guidelines for replacing sweat loss 22:20 Women's specific hydration needs around the menstrual cycle 27:20 Dr. Stacy Sims' research on women's hydration needs Studies referenced: National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active American College of Sports Medicine position stand. Exercise and fluid replacement 2022 Review: Hydration in Physically Active Women SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	201. Special 200+ Episodes Celebration with a Surprise Guest, Lindsey Cortes, + Ruby Wyles	21 Nov 2024	01:03:59
This is a special episode of the Female Athlete Nutrition podcast celebrating 200 episodes and our 4 year anniversary! For the first time, Lindsey Cortes is the guest rather than the host. Instead, podcast producer Ruby Wyles is behind the mic leading this conversation. This episode has it all: reflections on 200 episodes, family updates, future projects, dream guests, sports nutrition trivia, myth busting and much more! We are so grateful to you, our audience, for tuning in each and every week, and we want to hear from you! Check out all the topic timestamps and links below for everything we mentioned and ways to get in touch. Here’s to 200 more! TOPIC TIMESTAMPS 2:15 How Lindsey has “balanced” parenting with work, training, podcasting and more 9:30 Advice for juggling competing demands as a student-athlete 12:45 Being a medical mom to Levi, her son who has glycogen storage disease, and the impact on family and day-to-day life 19:50 Why Lindsey’s family are sugar-free 22:00 Tips for meeting your nutritional needs as a busy parent and/or athlete 23:10 Podcast trivia on the 3 most popular episodes: 141. Dr. Stacy Sims, 176. Meghann Featherstun, 180. Carrie Verdon 27:50 How and why the podcast started, how and why it’s still going 31:00 What Lindsey is most proud of about the podcast; how the podcast is having an impact 34:25 The podcast’s impact on Lindsey’s nutrition and training 37:15 Podcast dream guests (email us at info.riseupnutrition@gmail.com) 38:20 How to support the podcast 39:40 Bonus round on the top sports nutrition trends of 2024: plant-based nutrition and protein, gut health, and rapid rehydration solutions. 45:25 Myth busting: Is all you need to recover protein? 47:20 Myth busting: Should all female athletes supplement with iron? 49:00 Myth busting: Does lighter and slimmer equal a faster, better athlete? 50:55 Teasing Lindsey’s future plans: (1) her book, (2) returning to working with clients as a dietitian 52:40 Rise Up Nutrition vs Female Athlete Nutrition (don’t stress the name change!) 54:40 End of the podcast questions Things we mentioned: Ep 140: My Newborn’s Medical Condition + Life Updates Ep 143: Individualized Nutrition For All + Glycogen Storage Disease Lindsey’s sugar-free blog: One year ago I decided to cut out all sugar… Ep 200: Faster as a Master’s Runner + Nutrition for Lyme Disease with Jen Saint Jean 141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-S 6. Mary Cain, More than a Runner 167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy Sims 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun 180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon Follow Ruby on Instagram @rwyles_ and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR NEWSLETTER AND EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	200. Faster as a Master’s Runner + Nutrition for Lyme Disease with Jen Saint Jean	07 Nov 2024	01:12:04
This episode of the Female Athlete Nutrition podcast is with lifelong competitive runner and mother of 2, Jen Saint Jean. After an active childhood and running in high school, Jen walked on to her collegiate cross country and track team and has never looked back! We talk about how her athletics journey evolved to where now, aged 49, she is training to be faster than ever in her #fasterasamaster project. We highlight the inclusiveness of running, as well as the impact female coaches can make for all athletes. As a coach, Jen shares how she intentionally helps girls and young women understand their menstrual cycles so they can better manage symptoms and optimize training. We explore the evolution of women’s sports in the last 50 years, and how women like Jen and myself are able to continue progressing and achieving athletic goals even after becoming parents and as we get older. We talk about Jen’s experience dealing with chronic Lyme disease, the signs and symptoms that led to her diagnosis, and her management strategies. Jen speaks about the key role of nutrition for treating her Lyme disease, together with training modifications and bloodwork. Jen and I discuss ways of feeding a family with different nutrition requirements, alongside fueling for performance as an aging athlete. For Jen, this meant increasing her protein, while younger athletes should focus more on increasing their carbohydrates, as well as food flexibility and always eating enough. Jen shares more of her running goals as a master’s athlete and you can follow her journey and thoughtful writing on her website here. TOPIC TIMESTAMPS: 6:00 Jen's athletic background and natural running talent; the inclusiveness of cross country running 11:30 College athletics recruiting and being a "walk-on" athlete 16:15 The power of female coaches 21:05 Coaching young athletes; Puberty and performance in boys and girls 26:00 Performing on your menstrual cycle 31:20 Jenn's goal to be faster as a master's athlete than she was in her 20s; Women's high performance throughout the lifespan. 38:00 Balancing motherhood with athletics 41:15 Lyme disease: symptoms and diagnosis 46:50 Treating Lyme disease through nutrition and training changes 52:40 Feeding a family with different nutritional needs and fueling as an athlete; the importance of eating enough and food flexibility 1:00:15 Nutrition changes throughout life; higher protein needs for aging athletes Reach Jen on Instagram @jensaintjean and follow me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	199. Treating Eating Disorders, OCD and Anxiety in Athletes with Hannah de Groot, LPC	01 Nov 2024	00:53:25
This episode of the Female Athlete Nutrition podcast is with licensed professional counselor and lifelong athlete Hannah de Groot. She is the founder of Stride Counseling, a private practice dedicated to helping athletes struggling with eating disorders and obsessive-compulsive disorder (OCD). Hannah shares how she combines her personal experiences as an athlete struggling with an eating disorder with her education in nutrition and counseling to help other athletes overcome eating disorders, OCD and anxiety. We discuss reasons why disordered eating is common in athletes and some of the misinformation spread through diet culture. We give listeners advice for overcoming “good food, bad food” thinking and “fear” foods, as well as highlighting how sport can give you the strength to recover. Hannah and I provide tips for preventing disordered eating and anxiety in athletes, alongside ways to support those struggling. Hannah talks about what OCD (obsessive compulsive disorder) is and is not, sharing key signs and symptoms. This includes compulsive exercise which often co-exists with disordered eating and eating disorders. We discuss how anxiety underlies both OCD and eating disorders, as well as what recovery looks like. Hannah shares more about her work and services, before answering the usual end of the podcast questions. TOPIC TIMESTAMPS: 4:00 Hannah's background studying and struggling with nutrition and counseling psychology 8:10 Working with a professional who understands; connecting through shared challenges 11:15 The dangers of diet and health misinformation; Tips for rejecting black-and-white nutrition thinking and diet culture messaging 15:30 Advice for overcoming "bad" and fear foods 21:00 Overlapping eating disorders, anxiety and OCD in athletes; student-athlete pressures 27:30 Tips for preventing disordered eating and anxiety in athletes; treat the human being over the athlete 33:10 The power of athletics for recovery; Evaluating your relationship with sport 35:40 Being "sick enough" for help and the health complications of eating disorders 40:40 OCD: signs, symptoms, recovery; compulsive exercise 47:00 Hannah's services with Stride Counseling and contact details 48:50 End of the podcast questions Things we mentioned: "Sick Enough: A Guide to the Medical Complications of Eating Disorders" by Dr. Jennifer Gaudiani and she has a great website worth checking out here. Female Athlete Nutrition podcast episode 184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak Reach Hannah on Instagram @stride_counseling and at hannah@stridecounseling.co and follow me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	198. Injury Rehab and Nutrition for the Dallas Cowboys Cheerleaders and NFL with Dr. Jessica Wulke	24 Oct 2024	00:59:20
This episode of the Female Athlete Nutrition podcast is with dual board-certified specialist physical therapist in orthopedics and sports, Dr. Jessica Wulke. Jessica has extensive experience treating professional athletes and continues to treat athletes in the NFL and Dallas Cowboy Cheerleaders. For the first time, we talked about nutrition and training for cheerleaders and NFL athletes. Jessica explains the importance of training the mind and body during rehab, building a stronger brain-body connection with neurocognitive training. We discuss Jessica’s job working with the NFL and Dallas Cowboy Cheerleaders (DCC), especially when they’re injured, and how the athletes approach their sporting careers differently. Jessica talks about nutrition challenges faced by the cheerleaders, and I give tips for optimizing nutrient timing and eating well with a busy schedule. We mention the importance of protein, hydration and proper sleep for injury rehab, recovery and performance. We talk in depth about working with athletes in aesthetic sports like cheerleading and gymnastics where athletes face additional pressures to look a certain way. We highlight the importance of nutrition and strength training for performance and appearance; if you’re eating and training appropriately, your body will look how it’s meant to. Jessica also discusses the importance of strength training for athlete longevity and performance, especially amongst the Dallas Cowboy Cheerleaders. She shares an inside look into who the DCC are, their lifestyles as non-professional athletes, the injuries and challenges they face. TOPIC TIMESTAMPS: 7:10 Neurocognitive training and the importance of the brain-body connection 19:00 Nutrition and sleep for injury rehab and recovery: the importance of protein 24:00 Making nutrition work with your schedule 27:10 Working with the NFL and Dallas Cowboy Cheerleaders: differences in resources, lifestyles and training 33:30 Aesthetic sports: why fueling and strength has to be the priority 40:50 Taking a holistic and individualized approach to rehab and nutrition 45:05 Treating cheerleaders as athletes not supermodels or performers; increasing resources for female athletes 48:05 Inside the Dallas Cowboy Cheerleaders (DCC): injuries, longevity and performance 53:35 End of the podcast questions Follow Dr. Jess Wulke on LinkedIn and on Instagram @sportspt_jess and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	197. Understanding Chronic Pain, the Pelvic Floor + Concierge Physical Therapy with Dr. Kelly Baez, PT, DPT	17 Oct 2024	01:03:45
This episode of the Female Athlete Nutrition podcast is with physical therapist Dr. Kelly Baez, PT, DPT. Kelly shares her unconventional path to becoming a physical therapist, inspired by teaching children and taking a personality test. Kelly owns a concierge medical practice, Brisa Wellness, that offers personalized care plans tailored to your lifestyle. Brisa stands for breeze in Spanish, which represents the emphasis on our body’s environment and movement. We dive deep into concierge medicine and how it differs from the traditional insurance-based healthcare model in the US. We talk about the strengths and weaknesses of both, and the role for self-pay, specialist care through concierge medicine. A lot of the conversation is about chronic pain, understanding pain perception and lifestyle interventions that may help. These include exercise and physical therapy, mindset strategies, nutrition, hydration, blood testing and sleep. We highlight the roles of movement and antioxidants for healing chronic pain. Kelly also speaks to the importance of pelvic floor, bowel and urinary health, including signs and symptoms of dysfunction. Underlying this episode is the role of a multidisciplinary team for managing your health, and Female Athlete Nutrition is here to help you with your nutrition! TOPIC TIMESTAMPS: 5:15 Introducing Dr. Kelly Baez and her background as a teacher and physical therapist7 10:45 Kelly’s physical therapy philosophy and holistic healthcare beliefs 14:00 Concierge medicine vs traditional insurance-based healthcare 23:00 Tips for health insurance and affordability 24:30 Understanding and managing chronic pain 32:00 Pain perception: individual responses and mindset 37:00 Gender differences in healthcare and treatment 40:30 Role of nutrition in the treatment in chronic pain 43:30 Blood work and functional medicine for pain management 44:45 Tips for helping your body for health, performance and healing 49:00 Pelvic floor, GI and hormonal dysfunction and health 1:00:00 End of the podcast questions For more on concierge medicine, this time from a family medicine practitioner, check out: “190. How CrossFit Kickstarted RED-S Recovery, 12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD” Follow Dr. Kelly Paerce Baez on LinkedIn and her practice on Instagram @brisawellness.co and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	196. Look Good, Feel Great, Perform Better Without Changing Your Body with Marina Paul	10 Oct 2024	01:03:23
This episode of the Female Athlete Nutrition podcast is with former NCAA Division I soccer player, author and founder of SPRHRA, Marina Paul. Growing up in a sporty family, Marina shares how athletics was always part of her life. However, this came with misinformation about diet and health that impacted Marina’s relationship with food. Pressure to maintain her spot as a star player, coupled with negative environmental factors, led to Marina developing an eating disorder in high school that continued on into college. With better fueling, Marina was able to have an outstanding athletic career at Georgetown University while studying business. Now an entrepreneur, Marina merged her love of sports with business to found women’s sports apparel brand SPRHRA, pronounced “superhera”. We discuss some of the problems with the fashion industry not being designed for female athletes and how SPRHRA is trying to change that. Marina talks about what makes SPRHRA clothing unique, as well as the importance of proper fitting and feeling clothing for peak performance. Marina is also the author of “Becoming a Superhero: Awaken Your Superpowers and Inspire the Magic in Others”, a book based on countless interviews with incredible women leaders and role models. You can check it out here! We discuss her book and the stories that inspired it, including her own. Interested in SPRHRA or want to learn more? Get in touch with Marina at marina@sprhra.com TOPIC TIMESTAMPS: 5:30 Introducing Marina Paul and her athletic family background 12:20 The impact of family and environment on food and body image 16:20 Marina’s eating disorder story: athletics pressures, family and high school culture 19:10 Realizing you have an eating disorder and need help 23:00 Physical and performance consequences of undereating 29:00 Marina’s book: “Becoming a Superhero”, all about women leaders 35:00 Making women’s fashion and activewear more inclusive 43:30 What makes SPRHRA activewear unique; Why fit and feel matters to performance 48:40 How to work with SPRHRA; Medical and recovery benefits of SPRHRA activewear 54:55 SPRHRA (Superhera) brand story 56:30 End of the podcast questions Check out SPRHRA and Marina’s book “Becoming a Superhero”. Follow Marina on Instagram @marinapaul SPRHRA @sprhra_ and me, your host Lindsey Cortes, @female.athlete.nutrition SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.
	195. Fast Fueling Facts: During Training Sports Nutrition	03 Oct 2024	00:36:17
This is the second episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. Today, we discuss within training nutrition: the what, why, when and how much. We talk all about fueling with carbohydrates during training sessions longer than 1 hour, to maintain stable energy and prevent fatigue. No matter your sport –from stop-and-go sports like soccer and volleyball, strength training to endurance sports– in-workout fueling is important to maintain stable energy and prevent fatigue. We talk about different types of carbohydrates, different sports nutrition products, and how you can optimize carbohydrate absorption for maximal benefits. This episode covers hot topics like low carb training, “over-fueling” with carbohydrates, carbohydrate mouth-rinsing and more. I also share a story about how fueling more than the “recommendations” with poptarts led to my best run! Yes, more fuel means more energy and better performance! Last week, we tackled the topic of pre- and post-workout fueling, the perfect compliment to this episode. Go give it a listen here: 194. FAST FUELING FACTS: Pre + Post Training TOPIC TIMESTAMPS: 2:30 Updates, new resources, and how to support this podcast 7:45 When and why to fuel with carbs during training 10:40 How many carbs to take and when 12:20 Fueling exercise lasting over 2 hours 13:30 Different carbohydrate sources and sugar absorption 16:50 Pushing the limits of fueling in training; More carbs for better performance and recovery 19:15 Personal anecdote: how “over-fueling” on carbs in poptarts led to my best run! 21:40 Carbohydrate mouth rinsing 23:00 “Train low (carb), race high (carb)” to burn more fat myth 25:55 Eating fats and protein during training 30:10 Summary; different kinds of on-the-go fuel: gels, sports drinks, chews and “real food” SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode!
	194. Fast Fueling Facts: Pre + Post Training Sports Nutrition	26 Sep 2024	00:32:16
This is the first episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. Today, we cover the importance of pre- and post-workout fueling for performance and recovery: the what, why, when and how much. We talk about nutrition timing for training at different times of day, including plenty of great meal and snack ideas. Remember, as athletes -that refers to anyone who exercises regularly, regardless of ability- we have different nutritional needs to the general population. TOPIC TIMESTAMPS: 1:30 Introducing the fast fueling facts podcast series 6:10 Pre-workout nutrition: what, why, when and how much 12:30 Timing pre-workout nutrition 18:00 Reactive hypoglycemia; energy slumps after eating 19:20 4 recovery “R’s”: replenish, rehydrate, rebuild and reduce soreness 21:00 Post-workout nutrition: what, why, when and how much 24:10 Post-workout fueling examples 25:35 How athlete fueling differs from the general population SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 Check out our NEW website: www.FemaleAthleteNutritionPodcast.com Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order.
	193. How Being More Than an Athlete Can Improve Your Mindset + Performance with Mackenzie Myatt	20 Sep 2024	01:21:35
In this episode of the Female Athlete Nutrition, I speak with elite cyclist and author Mackenzie Myatt. Mackenzie shares her introduction to sports, beginning with gymnastics and then working her way up to elite mountain biking. We discuss the highs and lows of an athletic life, and how competitive sports can be balanced with fun. Mackenzie highlights how periods of low motivation were the catalyst for her finding her identity outside of sports. For Mackenzie, this was combining her love of writing with cycling, and in 2023 she published her first book, “In Defense of Big Dreams”. We talk about the importance of writing as an outlet for emotions and processing feelings. For Mackenzie, poetry helps her navigate injuries and athletic lows, gain perspective and develop self-belief. I recommend all my clients also journal to understand their thoughts and feelings around food, their body, mindset and other challenges. This episode finishes with a fun new “Ask The Dietitian” section where Mackenzie asks me about why she is bonking. We chat about her nutrition challenges as an athlete, and how her intake and timing of carbohydrates can help regulate her blood sugar levels. Mackenzie shares the difficulty of fueling on a gluten free diet and the food anxiety is caused. We highlight the point that food intolerances can reverse, and how consuming more carbohydrates from gluten has elevated Mackenzie’s performance. We referenced Mackenzie’s book “In Defense of Big Dreams” throughout this episode and I recommend you check it out too! TOPIC TIMESTAMPS: 6:00 Introducing Mackenzie Myatt; her athletic path from gymnastics to elite mountain biking 13:00 Athletic highs and lows; why competitive sport can be fun 19:10 Being more than an athlete; carving out your own unique career path 30:00 Merging different identities: cycling and writing, athletics and femininity 33:30 The importance of expressing emotions and being your true self 38:50 Dealing with injury setbacks and finding happiness outside of sport 51:30 Confidence, self-belief and injury comeback mentalities 1:01:00 Why am I bonking? What are my carbohydrate needs? Understanding carbohydrate needs, fueling for sustained blood sugar levels, and carb drinks. 1:11:45 Gluten free as an athlete and food anxieties Mackenzie published her book with previous Female Athlete Podcast guest Molly Hurford at Strong Girl Publishing, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford. Follow Mackenzie on Instagram @kenzimtber and me, your host Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	192. Inside the Mind of an Olympic Sprinter + Mindset Tips for All Athletes with Micha Powell	09 Aug 2024	01:05:24
In this episode of the Female Athlete Nutrition, I speak with Canadian Olympic sprinter and new author Micha Powell. The daughter of two Olympians, Rosey Edeh and long jump World Record holder Mike Powell, athletics is part of Micha’s DNA. She talks about what it was like growing up with two Olympian parents and the impact that had on her own journey is sports. After playing multiple sports growing up, Micha, like her parents, found success on the track and quickly progressed to making the 2016 Canadian Olympic team in the 4x400m relay. Unfortunately, she didn’t get to run in the Olympics, and Micha shares how she struggled with that disappointment alongside pressure and self-doubt. Micha continued to face multiple setbacks and mental challenges including imposter syndrome and injuries. These struggles motivated her to write a memoir “ Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and accompanying workbook all while training to make the Olympics! We dive deep into her book, sharing how everyone can benefit from mindset tools and lessons she’s learned along the way. I recommend you check out her book “Sprinting Through Setbacks” and workbook here; I think you’ll find them very helpful! We touch on Micha’s intuitive eating approach and remind listeners that the “perfect” diet is not the healthiest diet. TOPIC TIMESTAMPS: 7:10 Micha’s journey into sports as the daughter of two Olympians 16:15 Handling pressure and disappointments in athletics 20:25 Overcoming self-doubt, expectations and setbacks for success 28:45 Appreciating your wins and accomplishments; the importance of taking up space 34:45 Micha’s motivations for writing her book “Sprinting Through Setbacks” while training for the Olympics 43:00 Injury mindset tips; sharing the lows vulnerably 51:15 Intuitive eating as an Olympian and avoiding the “perfect” diet 54:50 End of the podcast questions Check out Micha Powell’s book “Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and workbook here, alongside Strong Girl Publishing. Micha co-authored her book with previous Female Athlete Podcast guest Molly Hurford, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford. Follow Micha on Instagram @michajadapowell and me, your host Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	191. Katie Moon’s Path to Becoming an Olympic Champion, Overcoming Food + Body Image Concerns with Katie Moon (née Nageotte)	01 Aug 2024	00:59:17
In this episode of the Female Athlete Nutrition, I speak to the 2020 Olympic Champion in the pole vault, Katie Moon (née Nageotte). Katie will be looking to defend her Olympic title in a few days at the 2024 Paris Olympic Games! She touches on her bumpy build up to the Olympics, overcoming food poisoning and underperformance before winning gold. Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights. We dive deep into Katie’s relationship with food and body image, something she’s had to work on throughout her career. From unflattering pictures, social media comparisons, observing other athletes, and competing in a bikini, Katie talks about handling these triggers by focusing on her body’s strengths, feeling good in training and competition, and learning that lighter is not better: to reach higher heights, Katie has had to gain strength, and yes, that meant gaining weight! We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions. We discuss the impact of coaches and culture on nutrition and mindset, advocating for a healthy environment and support team that cultivates good habits around food, weight and training. TOPIC TIMESTAMPS: 3:30 Winning an Olympic gold medal in the postponed Tokyo 2020 Olympics 9:00 Falling in love with pole vaulting 11:20 NCAA Division I vs II athletics experiences 12:30 Dealing with mental blocks and fear 19:30 Overcoming failures, underperformances, and unexpected challenges 23:00 Katie’s relationship with food and body weight 26:50 How body weight impacts pole vaulting 31:50 Body image insecurities and comparisons among elite athletes 41:55 Coaches’ and culture’s influence on nutrition and mindset 45:40 Improving body image; Embracing weight and body changes 53:20 End of the podcast questions Follow Katie on Instagram @ktnago13 and me, your host Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	190. How CrossFit Kickstarted RED-S Recovery, 12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD	25 Jul 2024	00:52:29
This episode of the Female Athlete Nutrition podcast is with family medicine physician Dr. Jana Baatenburg MD. She is a CrossFit Level 1 Trainer and Owner of Concierge Medicine of West Michigan, opening in September 2024! Dr. Jana shares her path to becoming a doctor and how athletics factored in. Dr. Jana opens up about her struggles with RED-S and underfueling, including 12 years of amenorrhea -a missing period- and bone injuries. She talks about how finding CrossFit and a community of athletes who believe that stronger is better for performance kickstarted her RED-S recovery. Dr. Jana highlights how gaining weight led to big performance improvements, as well as finally regaining her period after 12 years! We discuss some of the body image and weight gain challenges she faced, and how ultimately her desire to stay injury free and enjoying the sports she loved motivated her recovery. Dr. Jana is just one of many doctors and healthcare professionals I meet who have struggled with nutrition, and if that is you too, do not be ashamed. Even dietitians with extensive nutrition education can struggle with eating disorders, disordered eating and RED-S. We go on to discuss Dr. Jana’s work as a family medicine physician and how concierge medicine is bringing better healthcare to patients. TOPIC TIMESTAMPS: 4:00 Dr. Jana’s path to becoming a family medicine doctor 7:00 Dr. Jana’s athletic background in running and CrossFit 10:00 Dr. Jana’s RED-S experience: amenorrhea, weight control 14:45 How CrossFit helped Dr. Jana’s RED-S recovery 17:35 Gaining muscle (and weight) to improve performance 20:10 RED-S consequences: 12 years of amenorrhea, injuries and poor bone health 23:20 Period/ hormonal recovery 24:20 Weight gain and body image challenges; Working with a sports dietitian 28:20 Nutrition struggles as a doctor/ healthcare professional 31:00 Long-term bone health consequences and repeat injuries 34:30 Dr. Jana’s work as a family medicine physician; Treating lifestyle/ chronic conditions 39:30 Concierge medicine practices: giving patients better healthcare; Dr. Jana’s practice: Concierge Medicine of West Michigan, opening in September 2024! Follow Dr. Jana and Concierge Medicine of West Michigan @cmwestmichigan, and your host, Lindsey Cortes, on Instagram @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	189. The Power of Physical Therapy for Injuries, Pain, Breast Cancer Recovery + More! with Dr. Bobbie & Dr. Jess	11 Jul 2024	01:06:01
This episode of the Female Athlete Nutrition podcast is with two great friends and physical therapists, Dr. Bobbie and Dr. Jess. They also co-host the Two Gals and a Glass Half Full Apple Podcast. Dr. Bobbie is a former competitive gymnast who now works with gymnasts, amongst other sport athletes, as a physical therapist at Level Up Osteopractic and Wellness in Naperville, IL. While Dr. Jess is the owner and founder of Core Essentials Physical Therapy & Wellness in Jacksonville Beach, FL, and specializes in breast cancer recovery and complex musculoskeletal disorders. They both believe in a holistic approach to mental and physical health and wellbeing. We speak to the complexity and nuance of pain science and management, as well as the role of psychology here. As two doctors of physical therapy, Dr. Bobbie and Dr. Jess explain the education pathway to becoming a physical therapist, alongside other healthcare professions like dietitians. We discuss some of the challenges and shortcomings of the current healthcare model, and the role of speciality providers in the diagnosis and management of specific problems. Dr. Jess highlights the importance of physical therapy during and following treatment for breast cancer. She helps women regain strength and mobility in their upper body, as well as reducing and managing swelling through lymphedema therapy. While Dr. Bobbie works with athletes recovering from injuries, keeping them in their sport at the highest level possible. She explains what manual therapy actually is, when and why it might be useful, Believe it or not, physical therapy can be an effective approach to treating migraines and headaches, and Dr. Bobbie explains why and how. We end with both Dr. Bobbie and Dr. Jess answering the end of the podcast questions. TOPIC TIMESTAMPS: 6:15 The importance of a holistic approach to health and well-being 8:50 Pain science and psychology 13:40 Dr. Bobbie and Dr. Jess’ friendship through grad school and beyond 16:00 Pathway to becoming a physical therapist; healthcare professions and certifications 18:20 Challenges with the current healthcare system; the role of physical therapists 25:00 PT and breast cancer 36:00 Lymphedema therapy to reduce swelling 44:10 Understanding manual therapy, joint and spinal manipulation, and other PT approaches 52:55 Treating headaches with physical therapy 55:20 Tips for athletes seeing physical therapists 59:50 End of the podcast questions Check out Dr. Bobbie and Dr. Jess here: Website: www.2-gals.com Apple Podcasts: Two Gals and a Glass Half Full Apple Podcasts Spotify: Two Gals and a Glass Half Full Spotify Podcast YouTube: Two Gals and a Glass Half Full YouTube Podcast Facebook: https://www.facebook.com/twogalsandaglasshalffull Instagram: @twogalsandaglasshalffull Follow your host, Lindsey Cortes, on Instagram @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	188. JaNay Honest: Overcoming Injuries and Doubt to Compete as an NCAA DI Gymnast	04 Jul 2024	01:11:09
This episode of the Female Athlete Nutrition podcast is with former elite gymnast JaNay Honest. JaNay shares her gymnastics journey, overcoming multiple knee surgeries and doubt to compete at the NCAA DI level for UCLA, the best collegiate gymnastics program. We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college. JaNay highlights UCLA’s tasty food options, as well as the nutrition support she received as a top college athlete, focusing on energy for performance, injury recovery and pain management. We discuss JaNay’s fueling approach as an elite gymnast, and how that has changed now she’s no longer training and competing at that level. JaNay and I provide listeners with tips for intuitive eating as an athlete without falling into disordered eating. JaNay talks about her transition post college to becoming a professional dancer and sports broadcaster, and how career decisions don’t have to be decided in college! TOPIC TIMESTAMPS: 5:00 JaNay’s start in gymnastics 8:40 Overcoming doubt to walking onto UCLA’s top NCAA DI gymnastics program; college recruiting advice 17:30 UCLA’s delicious food offerings! 19:10 Sports nutrition and intuitive eating as an athlete 25:50 Fueling as a “non-athlete” after college gymnastics 33:20 Injuries and surgeries as an athlete: fueling recovery 36:30 Listening to your body; pain management 44:00 Life after college athletics as a professional dancer 49:05 Career advice; Balancing multiple jobs and different interests 54:00 Sports broadcasting and being a women in sports media 1:05:00 End of the podcast questions Follow JaNay on Instagram @janayhonest and your host, Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	187. How a Professional Athlete Fuels and Trains + Why You Should Embrace Fats! With Dani Moreno	27 Jun 2024	00:44:32
This episode of the Female Athlete Nutrition podcast is with Adidas-sponsored professional trail runner Dani Moreno. Dani ran cross country and track at the NCAA Division I level, where she struggled with burnout and all the demands of student-athlete life. Following graduation, she found balance outside of sport, before returning to competitive running, this time on the trails. She shares these challenges, as well as how she navigated puberty and body changes in high school that affected her performances. We discuss how nailing your nutrition is a constant learning curve, sharing our current health-promoting nutrition goals. Dani highlights her favorite foods for fueling training and recovery, including the importance of fats like butter and whole milk. Dani talks about her life as a professional athlete running sub-ultra trail distances, and the importance of recovery for performance. Dani is a wonderful example of a fast, fit, and fueled female athlete, and we hope you enjoy this episode! TOPIC TIMESTAMPS: 2:00 Dani’s athletics journey: from HS soccer to pro running 4:45 Puberty and body change challenges; the power of positive mentors 12:00 Burnout as a college athlete 16:00 Finding a life outside of sports; returning to competitive running on the trails 21:45 Day in the life of a professional trail runner 25:00 Nutrition goals (“healthy” ones!) 27:40 Fueling tips for training and recovery: the importance of fats (e.g. butter and whole milk) and protein for performance and staying injury free 31:00 Race day nutrition and hydration: before, during and after 35:00 Highlighting sub-ultra trail running with Dani’s SubHub podcast 40:05 End of the podcast questions Check out the SubHub podcast Follow Dani on Instagram @dan_yell_a and your host, Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea	20 Jun 2024	00:49:15
This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized. In this episode we talk about: 4:20 Elise’s diverse athletic background: early running success 8:00 The impact of becoming an Olympian and American recorded holder 10:20 Mentoring athletes through Voice In Sport (VIS) 13:30 Elise’s RED-S struggles 17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing 21:00 Dealing with body changes and disordered thoughts 23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports 29:00 Nutrition after RED-S and period recovery 32:50 Elise’s passion for baking with her sisters; the social side of food 35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream! 41:50 End of the podcast questions Check out Voice In Sport (VIS) where both Elise and I support female athletes. Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD	13 Jun 2024	00:47:34
This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols. Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based. TOPIC TIMESTAMPS: 2:15 Angie’s athletics and nutrition background 7:35 Nutrition for baseball and softball athletes 10:55 Meal timing and frequency: breakfast, around training/ competitions 13:05 Caffeine and energy drinks 16:05 Stimulant, sleep, and appetite use in athletes for energy 18:35 Nutrition during long competition seasons; when your game day diet is your daily diet 20:30 Variable energy needs based on training; using technology to estimate needs 23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds) 26:15 Healthy weight and muscle gain tips: “mass = gas” 36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body” Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak	06 Jun 2024	01:07:41
This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience. Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing 13:50 Switching to collegiate rowing 17:20 Lindsey’s path to coaching lacrosse 23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind 26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being 29:15 Women in sports as coaches and athletes 31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes 39:45 Mental health resources on college campuses/ coach team mental health activities 46:00 How improving athletes’ mental health improves performance 51:40 Promoting a positive nutrition culture in sports teams 1:00:40 End of the podcast questions Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members: 119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro 118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell 114: Student-Athlete Mental Health Matters! With Arla Davis Follow your host, Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge	30 May 2024	01:04:15
This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative. Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions. TOPIC TIMESTAMPS: 4:10 Melissa’s experience with RED-S and bone stress injuries 7:10 How RED-S can affect every body and in a variety of ways 14:30 Performance (+ health) benefits of RED-S recovery 21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program 28:00 Using research to give practical takeaways for female athletes 31:25 Male vs female athlete research 33:40 Is menstrual cycle nutrition a thing? 39:20 Iron absorption in women; examples of our bodies being smart! 42:10 Why RED-S is a survival tool; the importance of working with your body 45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN 57:30 End of the podcast questions Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDN	23 May 2024	00:57:11
This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here! Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle. Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too. I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”! TOPIC TIMESTAMPS: 1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already 4:30 3 tips for healing from disordered eating 10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian 15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132 19:30 My birth control experiences; understanding your menstrual cycle and hormones 28:40 Menstrual cycle nutrition 30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning 39:10 Meal planning tips 41:15 Body changes around pregnancy and as a mom 42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143 49:05 Food fundamentals and not food and hydration rules Follow me, your host Lindsey Cortes, @female.athlete.nutrition Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/ Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDN	16 May 2024	00:56:20
Trigger warning: this episode talks explicitly about disordered eating behaviors, calories, and other numbers that other people might find triggering. Feel free to give this episode a pass, or ask a trusted person to check this episode out before you. This episode of the Female Athlete Nutrition podcast is the first in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! Today, I dive into my beginnings with nutrition as a young gymnast and track athlete, who became obsessed with food as a means to be healthier for my sport and control my body. As we’ve heard before, this was a slippery slope into RED-S and an eating disorder that led to multiple injuries and illnesses, delayed puberty and amenorrhea. Obsessed with food, counting calories and macros, I studied nutrition in college, and this fuelled my eating disorder. Growing up I was known as “little Lindsey” and I fixated on this identity, attempting to control my body through exercise, purging, and restriction. I share about my struggles accepting weight changes, especially during times of injury and illness. Ultimately, years of underfueling and over-exercising prevented me from reaching my athletic potential as an NCAA Division 1 athlete, and led me to mental and physical burnout. This exhaustion was the catalyst for my recovery, and I started exploring nutrition in a healthy way, fueling my body properly and finding intuitive eating. Stay tuned for Part 2 next week in episode 182! TOPIC TIMESTAMPS: 1:15 Introducing this 2-part episode series on my story 4:50 My early nutrition and body story: youth gymnastics, calorie counting, diet culture 13:00 Studying nutrition in college 18:45 Puberty and primary amenorrhea, and an ovarian tumor 21:30 An ovarian tumor and health struggles; impacts on athletics, weight, and eating 26:45 Amenorrhea in athletes; birth control and periods 29:00 Disordered eating and weight concerns as a college athlete 34:35 Injuries and illness from underfueling 36:00 Weight gain reactions: over-exercising and purging 38:35 Recovering from disordered eating and over-exercising 41:10 Finding distance running and sports nutrition in a healthy way 43:00 Further challenges with body composition, fueling, and injuries 45:00 Making peace with food and body changes; re-entry into competitive sports 50:00 Starting my business Rise Up Nutrition; learning from my struggles Follow me, your host Lindsey Cortes, @female.athlete.nutrition Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6 THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon	09 May 2024	00:51:03
This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:20 Nutrition messages and ED beginnings in HS 11:10 Carrie’s running journey 13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries 18:25 Taking a break from sports; the importance of different identities outside of sports 25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts 30:45 Returning to sports healthier and fueled 33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery 36:40 The importance of recovery for performance improvements 39:50 Fueling training demands; how to meet your nutrition needs 45:40 End of the podcast questions Follow Carrie on Instagram @carrieverdon and me, your host Lindsey Cortes, @female.athlete.nutrition Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6 THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order.
	179. The Importance of Nailing Nutrition Basics Even For The Pros (+ Is Candy Good Fuel?) with Kim Conley	02 May 2024	00:50:14
This episode is with Olympian, professional runner, and coach Kim Conley. Kim shocked the world when she made Team USA for the 2012 Olympics after a slow start to her running career. We discuss her rise in the sport and the role nutrition had in her progression. She shares how she has maintained a healthy relationship with her body composition and weight by seeking help from professionals, fueling properly around workouts, and focusing on nailing nutrition basics. We talk about the importance of fueling fundamentals like eating enough carbohydrates, proper hydration, and consistent fueling throughout the day, over supplements and fancy diets. Kim shares a funny memory about how nailing her post-workout fueling has benefitted her relationship, as well as her mood and performance. As an elite marathoner and coach, Kim has plenty of experience with in-run nutrition, as well as carb loading pre race, this includes using candy to help an athlete meet their carbohydrate needs, fueling their breakthrough marathon performance! Kim talks about her coaching practice with her husband, before answering our end of the podcast questions. TOPIC TIMESTAMPS: 8:00 In this episode we talk about: 7:10 Kim’s surprising qualification for the 2012 Olympics in a photo finish; Going all in on pro running 12:50 Kim’s journey with nutrition and weight as an athlete 17:30 Fueling athletics and body composition changes 19:30 Nutrition lessons as a young pro athlete: nutrition basics are more important than the fancy diets and supplements 22:55 The importance of mastering nutrition fundamentals: eating enough carbs and protein; post-workout and consistent fueling 26:30 Candy can be great fuel! 28:10 Kim’s marathon nutrition journey: high carbs fueling, electrolytes and hydration, carb loading, consulting a dietitian 32:10 Post-workout and consistent fueling throughout the day 35:40 Male vs female low-energy availability/ RED-S differences 36:50 Coaching runners through “Next Best Run” - Kim and her husband’s coaching company 39:40 Running longer distances as you age 44:20 End of the podcast questions; some spaghetti love! We referenced Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr and Episode 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun Check out Kim’s coaching business “Next Best Run”. Follow Kim on Instagram @kfconley Next Best Run @next_best_run and me, your host Lindsey Cortes, @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	178. How To Fuel Performance Breakthroughs with an Elite Runner + Sports Dietitian Maddie Alm, RD	25 Apr 2024	01:17:49
This episode of the Female Athlete Nutrition podcast is an elite runner for Team Boss and sports dietitian Maddie Alm. Maddie shares her story from high school soccer player to college walk-on to professional athlete, and how nutrition has fueled this progression. We discuss some of the common fueling pitfalls faced by college and high school athletes, and tips for improving performance: post-workout snacks for avoiding within-day energy deficits, electrolytes and hydration, and lots of carbs! Maddie and I debate whether or not to supplement, avoiding nutrition deficiencies, and underfueling. Maddie debunks the myth that lighter is faster, the link between weight and performance, and how your strongest and best-fueled self is actually faster, even at a higher bodyweight! Maddie’s business “Fueling Forward” helps athletes address these issues, including RED-S, fuel their performance better, and gain a healthy perspective on nutrition for sport and life. We finish off with a topic we’ve not discussed before: alcohol and athletic performance, sharing some of the negative impacts on sleep and recovery. TOPIC TIMESTAMPS: 8:00 Maddie’s athletic story: from soccer player to elite runner 11:40 Understanding the link between nutrition, health, and performance 14:30 Challenges for college athletes: underfuelling, lack of nutrition support 18:25 Fueling tips for better performance 23:40 Maddie’s non-traditional path to pro running for Team Boss and the Olympic Trials 33:15 Sports nutrition and training tips as a pro athlete: carbs, electrolytes, and workout fueling 42:50 Supplements and nutrient deficiencies 51:00 Alcohol for athletes: impacts on sleep and recovery 58:10 RED-S awareness; weight, performance, and over/under fueling 1:07:10 Maddie’s business “Fueling Forward” 1:11:00 Retiring from elite athletics 1:13:50 End of the podcast questions Check out Maddie’s business “Fueling Forward” Follow Maddie on Instagram @madsalm12 Fueling Forward @fueling_forward and me, your host Lindsey Cortes, @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: 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 Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca Windell	11 Apr 2024	01:05:45
This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing! TOPIC TIMESTAMPS: 7:45 Becca’s PhD in wildlife biology 11:20 Becca’s former pro cycling career 19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey 21:20 The harm of commenting on bodies 27:55 Healthy vs harmful nutrition education 29:30 Eating disorder struggles as a pro athlete 33:20 Becca’s ED recovery and changing relationship with sport 35:25 Identity and life changes outside of athletics 39:30 Meat vs vegan diets in athletics and ED recovery 42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner 47:10 Workout fueling tips; pre/post training snack ideas 54:20 High carb fueling for better performance; training and race day nutrition 1:01:30 End of the podcast questions We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast. Find more about Becca on her website: www.beccawindell.com Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun	04 Apr 2024	01:03:16
This episode of the Female Athlete Nutrition podcast is with sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator. TOPIC TIMESTAMPS: 5:50 Meghann’s dietetics and running story 10:30 Marathon running and pursuing athletic goals for fun 15:50 Meghann’s nutrition philosophy and fueling performance 18:25 Nutrition travel tips and pre-race fueling 24:00 Carbohydrate loading 101 28:30 How many carbs do you really need? 31:20 Carb loading myth busting: gaining weight and water retention 34:40 Rebalancing meals: prioritizing carbs over proteins and fats 37:50 Hydration needs and tech for calculating sweat rate 48:00 Debunking a fear of sodium 49:30 Under-hydrating vs over-hydrating 54:30 Dealing with GI issues and gut symptoms 58:45 End of the podcast questions Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke	28 Mar 2024	01:07:00
This episode of the Female Athlete Nutrition podcast is with World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance. We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions. TOPIC TIMESTAMPS: 7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes 17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance 22:15 Keto diets impair performance and economy 26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes 29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling 33:10 Debunking the “train low carb, race high carb” paradigm 40:00 Training with carbs for optimal performance 42:45 Ketone supplements for sports nutrition 46:10 Keto diets impairs immune and bone health, and iron status 53:20 RED-S: is it being over-diagnosed?! 1:01:00 End of the podcast questions Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDN	21 Mar 2024	01:20:39
This episode of the Female Athlete Nutrition podcast is with Olympic Trials qualifier and registered sports dietitian Kelsey Pontius. Kelsey recently competed in the 2024 US Olympic Marathon Team Trials, and comes on the podcast to share about her nutrition and athletics journey. Growing up playing soccer, Kelsey credits this background to her ability to remain injury free as a runner, allowing her to ascend to an elite level. Personal and professional experiences have highlighted to Kelsey the importance of carbohydrates for health and performance; we discuss the emerging awareness of low carbohydrate availability (LCA) independent of RED-S, and the impact of carbohydrates on recovery, bone health, hormones, iron absorption, performance, and more. Kelsey’s current area of interest is around understanding blood glucose and the usefulness of measuring it for healthy, athletic populations. We do a brief blood sugar 101, talking about healthy responses to exercise as well as disorders like diabetes and glycogen storage disease, the condition affecting my son. We chat about continuous glucose monitors for healthy and unwell populations, as well as tips on how most of us should think about blood sugar spikes, fluctuations, and CGMs. We finish off with our usual end of the podcast questions. TOPIC TIMESTAMPS: 8:15 Kelsey’s journey as an athlete and sports dietitian 13:00 From soccer to running in the Olympic Trials 20:15 Low carbohydrate availability, performance, and RED-S 24:15 How many carbs do we really need? 27:50 The effects of carbohydrates on iron levels, bone health, recovery and hormones 34:00 Performance improvements from more carbs 41:15 Society’s carb phobia and how carbohydrates impact blood glucose 47:40 Measuring blood sugar, spikes and fluctuations: lower is not better! 51:15 Blood glucose 101, diabetes, and continuous glucose monitors (CGMs) 55:00 Use of CGMs in sport and healthy populations 1:05:00 Blood glucose disorders and CGMs 1:09:30 Night time snacks for better blood sugar control and sleep 1:11:30 How to think about blood sugar and CGMs 1:16:40 End of the podcast questions Check out Kelsey’s website: meteornutrition.com Follow Kelsey Pontius on Instagram @sportsdietitiankelsey and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin	14 Mar 2024	01:02:52
This episode of the Female Athlete Nutrition podcast is with professional ultrarunner and board-certified physician and surgeon Dr Stefanie Flippin. Stefanie just completed lululemon’s FURTHER event, running an epic 6-day ultramarathon in the name of science and research into women’s sport. We discuss her career path as a surgeon, as well as her recent decision to step away and prioritize her running and coaching careers. Stefanie shares her athletic background, beginning as a ballet dancer before finding running and now competing as an elite ultrarunner. She talks about how her medical training informs her approach to injuries and coaching, and the ways stress and grief have recently influenced her physical health. We discuss some key factors influencing injuries: nutrition, training, and strength. Stefanie follows a vegan diet and we dive deep into how and why she made the transition, meeting her nutrition needs as a plant-based elite athlete, and common myths about getting enough iron and protein. Stefanie gives listeners great advice on finding vegan protein sources, as well as tips for people wanting to eat more plant-based. We chat about Stefanie’s racing and training nutrition, including avoiding high fiber foods close to race day, and consuming carbohydrates and gels on the run. We finish off with our end of the podcast questions, hearing more about Stefanie’s diverse athletic background! TOPIC TIMESTAMPS: 10:00 Dr Flippin: Stef’s medical background as a surgeon; from ballet to running 14:10 The impact of stress and grief on injuries 18:00 Knowing when to run vs rest, when to push through 21:00 Injury prevention: addressing nutrition, training, and strength 25:00 Going vegan as an elite athlete 30:45 Vegan fueling myths: iron and protein deficiencies 34:45 Protein on a vegan diet 38:35 Tips for eating more plant-based 41:45 Nutrition is part of training 44:50 Race day nutrition advice: fiber and carbohydrates 48:20 Career changes: choosing athletics over medicine 57:20 End of the podcast questions For more on Stefanie, check out stefanieflippin.com Follow Dr Stefanie Flippin on Instagram @stefanieannflippin and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia Boone	07 Mar 2024	00:56:56
This episode of the Female Athlete Nutrition podcast is with 4x obstacle course racing World Champion, ultrarunner, eating disorder and mental health advocate, Amelia Boone. Amelia has been very open about her decades long struggle with anorexia, as well as her recovery journey in recent years. She shares these experiences, highlighting her motivations to change and get help. We bust some eating disorder myths and stereotypes: anyone in any body can have an eating disorder, and everyone struggling is sick enough to deserve help! We touch on the consequences of underfueling, such as repeat injuries, and Amelia reassures listeners that with proper fueling and a menstrual cycle, bone health can improve for far longer than once thought. Amelia and I talk about aging as it relates to starting a family and athletics, being motivated to recover for the health of future children, and Amelia’s experience with the egg freezing process. Amelia is wonderful, and this is a conversation not to be missed! TOPIC TIMESTAMPS: 6:40 Introducing Amelia Boone 8:00 Destigmatizing eating disorders; sport during eating disorder recovery 13:10 Lifelong eating disorder struggles; recovery is a long journey 20:30 Deciding to pursue recovery and go to a treatment center 26:15 Anyone, any body can have an eating disorder; you are sick enough to get help! 31:45 Injuries, underfueling, and bone health 36:00 Building bone density 40:00 Considering children and parenthood when you’ve struggled with food 46:55 Egg freezing; over 40 is to be a mom and/or an athlete 51:50 End of the podcast questions Check out Amelia’s Substack at ameliaboone and on her website: ameliabooneracing.com Follow Amelia Boone on Instagram @arboone11 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	171. How Learning To Taste Your Food Can Actually Improve Health + Performance with Lexi Cole, RD	29 Feb 2024	01:03:41
This episode of the Female Athlete Nutrition podcast is with To Taste’s Registered Dietitian and culinary nutrition specialist Lexi Cole. To Taste is a culinary nutrition company on a mission to enhance nutrition education and culinary experience. We discuss the importance of learning how to cook, as well as kitchen and knife skills, for mental and physical health, including the emerging field of culinary medicine. Lexi shares her journey to becoming a dietitian, rooted in family food memories and a desire to fuel better as an athlete. Lexi has a particular interest in nutrition sustainability, sharing two top tips: eat more plants, and waste less food. We help listeners better understand food safety labeling, as well as how to use leftovers before they go bad. Lexi and I also talk about the importance of honoring your heritage and culture through food; the episode’s overarching message is that food is for more than nutrition or fuel, it is to be enjoyed! Finally, Lexi leaves listeners with advice for fueling their sport: trust your body’s intuition and cravings, it’s most likely right! TOPIC TIMESTAMPS: 6:30 Understanding “To Taste: A Culinary Nutrition Experience” 11:30 Learning how to cook confidently; teaching nutrition 15:50 To Taste’s settings and services 18:35 The importance of kitchen and knife skills; therapeutic benefits of cooking 24:20 Lexi’s journey to dietetics and culinary nutrition: family food stories, fueling as an athlete 29:00 Culinary medicine: promoting health in the kitchen 31:15 Sustainability in the kitchen: Lexi’s 2 top tips 34:10 Eat more plants (but not only plants); “beans is how” 39:45 How to use your leftovers and waste less; food safety and “best before” labels 46:00 Lindsey’s fueling and food waste tip for athletes! 49:30 Catering to culture and heritage 55:45 Summary: food is more than fuel, it is to be enjoyed as well! 57:40 Athlete intuition: lean in to your cravings Find out more about To Taste here: https://totaste.com/ If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford	22 Feb 2024	00:56:57
This episode of the Female Athlete Nutrition podcast is with endurance sports journalist, ultrarunner, and podcaster Molly Hurford. Molly is also a coach and author, passionate about getting people—especially girls and women—psyched on adventure and being outside. We talk about how the lessons learned through sport translate into life, highlighting the importance of sport for women and girls. Molly and I discuss the huge participation dropout rate in teen girls, emphasizing strategies for keeping them in sports, including: female athlete role models, normalizing puberty, positive fueling messaging, and more. Molly shares how she helps to inspire and empower young girls to enjoy sports and reading through her “Shred Girls” book series, Strong Girl Publishing company, the Consummate Athlete podcast, coaching, and more. Tune in to hear all about pre race meals, the problem with “What I Eat In A Day’ content, and how Molly fuels her ultramarathons on Mountain Dew and bagels! TOPIC TIMESTAMPS: 7:15 How sports benefits your whole life; Molly’s athletic background 10:20 The importance of sport for women and girls 12:25 Strong Girl Publishing: making sport and reading cool for girls 21:30 Giving young athletes better nutrition and puberty education 27:20 Positive food memories and stories 29:15 Pre race meals and carbs: educating parents and debunking diet culture 34:10 Problematic athlete diets and “what I eat in a day” content 36:15 Consequences of underfueling: impaired performance, injuries, burnout 38:40 Molly’s career as a writer: geeking out on sports 41:40 Cycling 101 and riding memories: breaking down barriers to participation for women and girls 50:20 More to Molly: coach, ultrarunner, Consummate Athlete founder and podcast host 52:30 End of the podcast questions Find out more about Molly, her books, and coaching on her website: https://www.mollyhurford.com/ and Strong Girl Publishing here Tune into the Consummate Athlete podcast Follow Molly Hurford on Instagram @mollyjhurford @consummateathlete @stronggirlpublishing and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	169. Thank You Mom! + Athletics in My Family	15 Feb 2024	00:14:52
With Valentine’s Day falling this week, I recorded a special solo episode of the Female Athlete Nutrition podcast in dedication to my mom. In many previous episodes, I’ve spoken about the impact my dad has had on my own athletics career, however my mom also heavily influenced this journey too. So today, I share memories of my mom’s involvement in sports, how she inspired and supported my athletics, and our common passions for gymnastics and swimming. I reflect on how athletics have shaped my family, as well as the different sports my sisters and I have participated in, expressing a whole heap of gratitude for my mom throughout. Thank you mom! For supplement suggestions & discounts from Lindsey Cortes please use the link below: https://p.bttr.to/2ZUQA1Q You may also email Lindsey.RiseUpNutrition@gmail.com for more information! Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6 TOPIC TIMESTAMPS: 1:15 My dad as my sporting role model 2:45 My mom as my sporting role model too 4:40 A message to you mom; shared athletics memories 7:45 A message to you listeners: being you is enough! 8:50 My family and athletics Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	168. Fueling Resilience: Understanding Athlete Injuries + Nutrition with Dr. Efren Caballes	08 Feb 2024	00:46:03
This episode of the Female Athlete Nutrition podcast is with sports medicine physician Dr. Efren Caballes, a Boulder-based sports doctor currently working with many professional athletes, primarily runners. He is also the co-host of the Ready To Run podcast, helping individuals navigate injuries and reduce injury risk. Dr. Caballes talks about how and why he came to specialize working with injured athletes, as well as his own athletics journey. We discuss common injuries, and the role of ultrasound and platelet-rich-plasma (PRP) for injury management. Lindsey and Dr. Caballes dive deep into the impact of nutrition on injuries, primarily the connection between underfueling and bone stress injuries, like stress fractures. Dr. Caballes highlights how common underfueling is in injured athletes, and why a team approach to treatment that includes a dietitian is needed. We chat about RED-S signs and symptoms, including non-hormone-related ones, before Dr. Caballes answers the usual end of the podcast questions. TOPIC TIMESTAMPS: 4:30 Dr. Cabelles’ Ready To Run podcast 6:20 Dr. Cabelles’ path to sports medicine 10:55 Common sports injuries and diagnoses 15:40 PRP injections for injuries 19:10 A team approach to injury management; the role of a dietitian 21:35 Underfueling and bone injuries 29:10 Treating elite athletes 34:35 Male vs female signs of underfueling 37:20 Non-hormonal signs of underfueling 41:10 End of the podcast questions Find out more about Dr. Efren Caballes on his website drcsportsmed.com Follow Dr. Efren Caballes on Instagram @drcsportsmed and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
	167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy Sims	01 Feb 2024	01:02:12
In this episode of the Female Athlete Nutrition, I have the honor of interviewing a true legend, world renowned exercise physiologist and nutrition scientist, Dr. Stacy Sims. Dr. Sims is a true pioneer in this field, who aims to revolutionize exercise nutrition and performance for women. We talk about the lack of research in female athletes, before diving deep into differences in female and male physiology beyond hormones, including the heightened risk of low energy availability and related bone stress injuries in women. As Dr. Sims espouses, “women are not small men” and performance differences are the result of far more than just testosterone and other hormones. We touch on transgender athlete inclusion from a physiological perspective and the need for more sports science research. Dr. Sims and I discuss popular topics like: creatine for women; nutrition and training considerations for young athletes; navigating puberty; and more. Dr. Sims answers some of your questions, as well as our usual end of the podcast questions! Topics include: the importance of lifting heavy for female athletes; sprint and high intensity training; exercise after RED-S recovery; caffeine and the menstrual cycle; and understanding low heart rates in athletes. In this episode we talk about: 5:15 Questioning current training and nutrition norms 8:30 Research in women athletes 14:00 Sex differences beyond hormones: body composition, metabolism, injuries 17:50 Creatine for female athletes 23:10 Youth and adolescent athlete considerations 26:35 Low energy availability, kisspeptin and the brain 33:10 Women are not small men; transgender athletes in sports 42:40 Demystifying puberty, hormones, and periods for girls and women 46:40 The importance of strength and power training 49:30 RED-S recovery and high intensity training 53:15 Caffeine and the menstrual cycle 55:40 Low heart rates in athletes: fitness vs low energy availability 58:00 End of the podcast questions For more on Dr. Stacy Sims, check out her website https://www.drstacysims.com/ Follow Dr. Sims on Instagram @drstacysims and me, your host Lindsy Cortes, on Instagram @female.athlete.nutrition For supplement suggestions & discounts from Lindsey Cortes please use the link below: https://p.bttr.to/2ZUQA1Q You may also email Lindsey.RiseUpNutrition@gmail.com for more information! Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6 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

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