Female Athlete Nutrition – Details, episodes & analysis

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/

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/

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

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

In this episode of the Female Athlete Nutrition podcast, I talk with the captain of the University of Michigan women's gymnastics team, Sierra Brooks. Sierra is an NCAA Champion, 13x All-American, and 2022 Big Ten Gymnast of the Year. Beginning at the age of 3, Sierra shares her gymnastics journey, including why she chose to pursue collegiate gymnastics over the Olympics. We hear about how she cultivates a healthy team culture as captain, as well as tips for navigating social media attention, other people's opinions and competing in a judged sport. Sierra and I talk about the drive for perfection, handling failures, and managing perfectionism in a healthy way.

We discuss Sierra’s nutrition journey and how she fuels her gymnastics: hint, this includes lots of chocolate milk! She shares how she has maintained a positive relationship with food and her body through a strong support system and good nutrition education and coaching. Transitioning to college can make fueling extra challenging, and I give listeners advice for eating in college with dining halls and meal plans.

Follow Sierra on Instagram and TikTok @sierrabbrooks and on Twitter @sierrabbrooks_ 

Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

6:00 Sierra’s gymnastics journey, from aged 3 to elite high schooler then collegiate gymnast 

11:00 The team side of gymnastics

13:30 Leadership as the captain of a college team 

16:00 Learn more about patreon!

21:00 The mental side of gymnastics

23:45 Perfectionism and coping with failures

27:15 Handling judgment, social media attention and other peoples’ opinions  

32:00 Sierra’s nutrition journey

36:00 The importance of nutrition education

40:30 Eating in college: dining halls, meal plans and prep 

44:00 Sierra’s fueling approach  

48:30 End of the podcast questions

Just a heads up, in this episode, Sarah bravely discusses the loss of a child, which may be difficult for some listeners to hear. If you think this might be you, feel free to fast forward through minutes 34:00 to 39:00.

In this episode of the Female Athlete Nutrition podcast, I talk with one of Rise Up Nutrition’s original clients and new mom Sarah Pastura. At first, Sarah was skeptical that our Female Athlete System of Transformation (FAST Track) program was right for her, as she didn't fit the typical athlete mold. However, her energy expenditure was at an all time high which still put her within that RED-S category, alongside struggling with her hormonal health. Sarah shares her long and bumpy journey, but she goes to show you that if you never give up, your dreams can come true. For Sarah, this meant becoming a mom, which she accomplished in 2021. This triumph came with great heartbreak, and Sarah opens up about her difficult fertility and pregnancy journey, traumatic births and the loss of one of her twin boys. She emphasizes the importance of healing your relationship with food and body before becoming a mom, as well as the continued support of the Rise Up Nutrition community that has helped her through these tough times.

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

We have a huge announcement! We are launching patreon!

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

8:30 Finding Rise Up Nutrition. Sarah’s struggles with an eating disorder and hormonal imbalances  

13:00 Treating yourself as an athlete 

16:30 Sarah’s experience with Rise Up Nutrition and her incredible transformation

19:30 Being an ongoing part of the Rise Up Nutrition community

21:00 Sarah’s journey with her hormones, period, and fertility  

24:30 Coping with body changes and weight gain during pregnancy 

29:30 Learn more about patreon! 

34:00 Sarah’s fertility journey and difficult twin pregnancy

36:00 Dealing with premature labor, loss of a baby, and grief

39:00 Postpartum anxiety and weight changes

44:30 Breastfeeding myths, experiences, and new mom challenges 

54:00 The importance of healing your relationship with food and your body before motherhood

57:30 Physical activity as a new mom: every mom is an athlete. Check out Episode 82 with Dr. Karlie Causey

1:06:45 Feeding toddlers and children, letting them be intuitive eaters

1:12:00 End of the podcast questions

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

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code

RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

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

In this episode we talk about:

3:00 Danielle’s athletic journey and eating disorder struggles 

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

10:00 Stepping away from sport for health and recovery 

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

15:30 Longevity in sports and coping with challenges

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

24:15 Danielle as a trail and ultra marathon runner

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

32:00 Pushing your body in a healthy way 

33:30 Being proud of yourself 

36:30 Learning to fuel and respect hunger cues

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

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

55:00 End of the podcast questions

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

In this episode we talk about:

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

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

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

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

19:00 Division III athletics 

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

29:30 Self-care tips 

34:00 Balancing a busy life and learning about yourself

39:15 Seasonal depression and coping with changing climates

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

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

52:50 How to get involved with The Hidden Opponent

54:55 End of the podcast questions

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

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

Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:00 Why Elena wanted to share her story on the podcast, and the importance of increasing awareness of disordered eating and mental health struggles

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

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

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

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

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

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

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

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

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

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

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

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

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

57:50 End of the podcast questions

In this episode of the Female Athlete Nutrition podcast, I talk with Lauren Ammon, founder and Head Coach of Performance Reimagined, helping student athletes train their mind and tackle their inner opponent. We hear how Lauren uses her personal experiences as a competitive NCAA Division I swimmer, mentally struggling with “being in her own head” during puberty, to better relate with and provide resources for the unique challenges facing student athletes. We normalize the feelings of fear and doubt all athletes feel, and empower listeners with tools to combat them.

Lauren and I dive deep into the athlete mindset, what Lauren calls the “inner opponent”, and discuss strategies for getting out of your own head, quieting negative self-talk, anxiety and doubt, and making your inner voice work for you. We talk about transitioning to life after athletics, and how the same mental techniques can be applied to disordered eating recovery and imposter syndrome outside of sports. Lauren shares about Performance Reimagined and her new program: The Inner Opponent Challenge, teaching student athletes techniques to conquer their inner opponent with daily mindset training. 

Follow Lauren on Instagram @mrslaurenammon and me, your host Lindsey Cortes, @female.athlete.nutrition 

Learn more about working with Lauren at https://performancereimagined.com and on Instagram @performance_reimagined_

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

5:00 Lauren’s upbringing swimming competitively from age 6 to 22

6:30 The effect of puberty on Lauren’s relationship with sport and her body

9:30 The influence of male coaches and a lack of support on an athlete’s mindset

13:30 Getting out of your own head and mental strategies for athletes

15:00 Understanding your inner opponent 

20:30 Managing your inner voice 

26:40 Shifting male and female energy to improve mindset and performance 

40:00 Transferring athletic experiences to life after sports 

46:15 Lauren’s work helping student athletes train their mind and tackle their inner opponent at Performance Reimagined

47:20 The Inner Opponent Challenge and the importance of training your mind like you train your body

51:25 Where to find Lauren and learn more about The Inner Opponent Challenge and her work at Performance Reimagined 

52:05 End of the podcast questions

In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist, and was also on the podcast last week! Continuing on from that conversation all about relative energy deficiency in sports (RED-S), Jenna and I speak more on our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. 

We discuss what being a fierce and fuelled female athlete means at Rise Up Nutrition, setting yourself up for success in your sport and life through intuitive eating and movement, and how Jenna and I practice what we preach. This episode emphasizes the importance of a diverse and balanced lifestyle for health, happiness and performance: shifting your priorities away from a singular focus on sport or nutrition may actually lead you to more success! We give listeners advice for developing food freedom, intuitive eating and exercise practices, strategies for eating out at restaurants, smart sports nutrition tips, and more.

Check out last week’s podcast, episode 110 “Understanding RED-S From Two Registered Dietitians” https://podcasts.apple.com/us/podcast/understanding-red-s-from-two-registered-dietitians/id1537395854?i=1000591577336 

Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:00 Life after eating disorders and RED-S: Jenna and my own experiences 

5:20 Jenna’s recovery journey

8:00 Stepping away from running during recovery and the importance of prioritizing health over athletic goals 

9:50 Letting go of identities that are no longer serving you such as being the “healthy” one, “runner” or “athlete”. Recognizing disordered exercise during marathon training. 

12:00 Moving goalposts, being okay with change, and developing a healthier relationship with sport.

20:00 Intuitive approaches to training, movement, and eating

23:30 Keys to peak performance and achieving goals: success following having fun, and living a full and balanced life, over being single-minded and outcome-obsessed 

33:00 Shifting priorities and diversifying your life: running/ sport is not everything! 

35:30 Lindsey’s recovery from both underfueling and overeating

37:30 Using mindfulness and yoga to find intuitive eating and body respect

45:20 Discovering new sports post recovery and injuries -strength training, yoga, trail running- with newfound body appreciation and proper fueling 

47:15 Recovery IS worth it. Your best performances are achieved when you are fully fueled and having fun, not when you reach a certain size or weight

55:30 What being a fierce and fueled female athlete means to Jenna and myself: our current nutrition approaches

1:01:00 Appetite fluctuations and listening to your body cues for nutrition and movement 

1:07:00 Meal planning versus intuitive eating: how both can coexist

1:09:10 Strategies for going to restaurants and eating out

1:15:45 Calorie counting, measuring, and food labels

1:19:25 Intuitive eating through pregnancy