Explore every episode of the podcast Female Athlete Nutrition
| Title | Pub. Date | Duration | |
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| 250: Podcast Pause: Must Listen Episodes of 2025 | 08 Jan 2026 | 00:23:45 | |
Host Lindsey Elizabeth Cortes of the Female Athlete Nutrition Podcast takes a brief hiatus and uses this time to highlight notable episodes from the past year. While outlining the podcast's mission to simplify nutrition for female athletes and combat harmful body image expectations, Lindsey recommends standout episodes, such as discussions on sustainable farming, eating disorders, menstrual cycle health, and supplement transparency.
The episode also promotes awareness of RED-S (Relative Energy Deficiency in Sport) and offers resources for listeners facing nutrition challenges. Lindsey emphasizes the importance of subscribing and revisiting past episodes during the break.
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| 249: Refuel & Recharge: Nutrition while Taking a Break | 18 Dec 2025 | 00:45:26 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses the importance of nutrition during a break from sports. Highlighting common fears and misconceptions around weight gain and muscle loss, Lindsey explains why metabolism and body composition do not drastically change during short breaks.
She emphasizes the need for proper refueling and maintaining adequate nutrition to ensure athletes are energized and ready to resume training. Additionally, Lindsey shares her personal updates, including an upcoming move to Boston for better medical care for her son. She announces a brief hiatus from the podcast, set to return in February with fresh content.
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| 248: The Science of Sugar for Athlete Performance & Health: Clarifying Natural vs Artificial vs Added | 11 Dec 2025 | 01:00:53 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complex world of sugar. Lindsey discusses the different types of sugars (glucose, fructose, galactose, and others) and explains the importance of carbohydrates for athletes. She differentiates between natural sugars, added sugars, and artificial sweeteners, emphasizing their roles and impacts on athletic performance.
The podcast also highlights the general dietary guidelines for sugar intake and how they apply differently to athletes. Lindsey shares practical examples, fun facts, and even personal anecdotes to help listeners understand and normalize sugar consumption, especially in the context of sports nutrition. This episode aims to empower female athletes to make informed choices about their nutrition to perform at their highest level.
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| 247: Basketball to Books: Angela Lewis on Leadership, Confidence, and Giving Back | 04 Dec 2025 | 00:50:04 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Angela R. Lewis, a former professional basketball player, author, and leadership strategist. They discuss the confusion surrounding nutrition and body image expectations for female athletes.
Angela shares her journey from feeling uncomfortable with her height at a young age to building confidence through basketball. She introduces her 6V framework for personal growth and development, applicable to athletes and beyond. Angela also talks about her new children's book, 'A Ball and A Chance,' and the importance of creating supportive communities. The episode emphasizes transitioning life skills from sports to other areas and the importance of staying in community for personal growth.
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| 246: Supplement Transparency and Trust: Previnex Redefines Industry Standards | 27 Nov 2025 | 00:59:26 | |
In this episode, Lindsey Elizabeth Cortes, a sports dietitian and host of the Female Athlete Nutrition Podcast, interviews David Block, CEO of Previnex. The episode delves into the struggles and confusions surrounding nutrition, particularly for female athletes who face societal pressures on body image. Lindsey introduces David, detailing his impressive career transition from a hedge fund manager to leading Previnex, a company dedicated to producing high-quality nutritional supplements.
David discusses his inspiration and mission to create best-in-class supplements, addressing the flaws in the supplement industry from quality control to transparency. They explore Previnex’s rigorous testing standards, the impressive effectiveness of their Joint Health Plus product, and the impact of their groundbreaking Get Health, Give Health program, which donates vitamins to malnourished children for every customer order. The conversation emphasizes creating genuine health benefits, maintaining high standards, and the broader mission of improving lives globally.
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| 245: Immune Boosting Nutrition for Cold & Flu Season | 20 Nov 2025 | 00:51:25 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes delves into how to boost the immune system during the winter months to prevent common colds and flu. She addresses common misconceptions about nutrition, the importance of adequate calorie intake, and highlights essential nutrients like Vitamin C, Vitamin D, and Zinc that can help reduce the severity and duration of illnesses.
Lindsey also discusses practical food-based approaches and supplements to incorporate as part of daily routines for improved immune support. Additionally, she touches on the role of honey, garlic, and echinacea, sharing practical tips on how athletes can integrate these into their diets. This episode serves as an educational resource for female athletes striving to maintain optimal health and performance during the colder seasons.
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| 244: Fueling through Festivities: Balanced Holiday Nutrition Tips | 13 Nov 2025 | 00:40:02 | |
In this episode, sports dietician Lindsey Elizabeth Cortes addresses common concerns about food-related stress and holiday weight gain for female athletes, advocating for a mindset of abundance rather than scarcity. Lindsey emphasizes the importance of integrating holiday foods into a balanced diet rather than restricting or overindulging.
Her two main tips are to shift to an abundant mindset, recognizing that holiday foods are available year-round, and to work these foods into daily nutrition plans. She also stresses the importance of other health aspects like managing stress, sleep, and staying hydrated and active. The episode aims to help female athletes enjoy holiday foods without guilt and maintain their wellness.
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| 243: The Weight of Winning: Dr Deme's Path through Eating Disorder Recovery | 06 Nov 2025 | 01:00:23 | |
The podcast centers on the importance of nutrition for female athletes and the confusion surrounding it. Host Lindsey Elizabeth Cortes, a sports dietitian, introduces Dr. Demetra Mydlo, a chiropractor and former athlete who shares her personal journey with an eating disorder in her memoir, 'The Weight of Winning: Hustling for Worthiness Through Sport and an Eating Disorder'.
Dr. Deme discusses the complexities of eating disorders, the importance of professional support, and how her own experiences have shaped her practice in women's health. The episode highlights the struggles and recovery processes of female athletes, emphasizing the need for proper nourishment, holistic health, and supportive networks.
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| 242: Is Lead in Your Protein Powder? | 30 Oct 2025 | 00:47:57 | |
In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes addresses recent concerns about lead in protein powders. She draws from an October 2025 Consumer Reports article which revealed that out of 23 tested protein products, over two-thirds contained lead levels higher than recommended for daily intake.
Lindsey explains the significance of this finding, the implications for various demographics including children and pregnant women, and offers practical advice on choosing safer protein powder alternatives while simultaneously admitting that the consumer reports article created unnecessary fear mongering as the limits which Consumer Reports set for lead was much lower than any other current standards. She emphasizes the importance of whole foods over supplements and encourages informed consumer choices. Additionally, Lindsey provides updates on her website services and partnerships aimed at supporting female athletes.
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| 241: Test, Don't Guess: From Boxing to Genomics and Microbiome with Nick Padula | 23 Oct 2025 | 01:00:20 | |
In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis.
Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights.
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| 240: Overcoming Hypothalamic Amenorrhea (HA): Community & Support with Dani Sheriff | 16 Oct 2025 | 01:05:32 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with Dani Sheriff, co-CEO of The HA Society. They discuss the confusion and pressure surrounding female nutrition and body image, particularly for athletes.
Dani shares her experience with hypothalamic amenorrhea (HA), its implications, and the importance of proper nutrition and balanced exercise. They emphasize the need for community support through recovery, addressing the emotional and physical aspects of healing. Dani highlights the role of fertility awareness in understanding one's cycle and health. The episode offers insights into managing HA, the benefits of community involvement, and the empowering journey of reclaiming one's health.
Dani Sheriff is the founder and co-CEO of The HA Society. Dani’s expertise comes from many years of research and time spent in the nutrition, sport and fitness industry, as well as being trained to use the fertility awareness method as a diagnostic tool as a certified fertility awareness practitioner. She helps women recover their missing periods, optimize them and get pregnant or avoid pregnancy naturally.
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| 239: Meta Performance Mindset for Athletes and Executives with Rosanna Tomiuk | 09 Oct 2025 | 01:04:12 | |
Discover your Meta Performance profile with our free Meta Performance (Accomplish the Impossible) Assessment. In just 15 minutes, you’ll uncover how you show up in work, leadership, and relationships — including your greatest strengths and blind spots. It’s a powerful tool for athletes, leaders, and anyone who wants to push beyond high performance.
Take the FREE Assessment here: https://stagesassessment.scoreapp.com/?utm_source=FAN_Podcast&utm_medium=Event&utm_campaign=Stages
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Rosanna Tomiuk, an executive coach and partner at Novus Global, and a former member of the Canadian Women's Water Polo Team. They discuss the importance of nutrition and overcoming societal pressures related to body image for female athletes.
Rosanna shares her personal journey with nutrition and performance, highlighting the challenges and strategies she encountered. They delve into the concept of meta performance, a mindset that goes beyond high performance by exploring what individuals and teams are truly capable of.
The episode offers insights into distinguishing between high performance and meta performance, the significance of character and growth, and how to handle failure constructively. Rosanna also explains Novus Global's services, including their assessment tools and transformational coaching approaches aimed at high performers across various fields.
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| 238: Back to Basics: 8 Essential Sports Nutrition Principles | 02 Oct 2025 | 00:44:33 | |
In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance.
Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths.
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| 237: Biggest Loser, Fit for TV, & Weight Loss from Sports Dietitian perspective | 18 Sep 2025 | 00:52:49 | |
In this solo episode of the 'Female Athlete Nutrition Podcast,' Lindsey Elizabeth Cortes, a sports dietitian, explores the complexity of nutrition and weight loss, specifically critiquing the Netflix documentary 'Fit for TV: The Reality of The Biggest Loser.' Lindsey delves into the harmful messages perpetuated by 'The Biggest Loser,' discussing its unhealthy methods, lack of proper nutritional guidance, and the psychological impact on contestants.
She clarifies her stance on weight loss, emphasizing that while it can be part of a health journey, it should not be viewed as the ultimate goal. Lindsey advocates for a holistic approach to health, focusing on proper nutrition, movement, and overall well-being. Additionally, she proposes ways in which a TV show could better promote health through positive reinforcement and practical, life-applicable challenges.
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| 236: Athlete Mental Performance with Hannah Silva Breen | 11 Sep 2025 | 00:54:42 | |
This episode of the Female Athlete Nutrition Podcast features Lindsey Elizabeth Cortez, a sports dietician, and Hannah Silva Breen, a PhD student in sport, exercise, and performance psychology. They discuss the mental health and body image issues that female athletes face. Hannah shares her journey from being an athlete to focusing on mental health and body image research.
The episode delves into practical strategies to improve body image, the impact of social media, and the importance of body functionality. They also discuss systemic changes needed in sports culture to support female athletes better.
In this episode, Hannah shared Body Confident Sport, a free online tool researched and co-developed by Tucker Center for Research on Girls & Women in Sport and the Centre for Appearance Research, with support from Dove and Nike. This tool is globally informed and tested, and works! There are brief education modules for coaches of girls, and resources for coaches to share directly with their athletes.
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| 235: Beyond the Triad, Fueling the Female Athlete & Intuitive Eating with Greta Jarvis | 04 Sep 2025 | 01:01:53 | |
01:23 – Meet Greta Jarvis Greta Jarvis, founder of the Center for Active Women, is introduced. Her background in public health, nutrition, and intuitive eating is highlighted.
02:40 – Greta’s Athletic Journey Greta shares her experience as a lacrosse player, her early start in the sport, and the challenges she faced with menstrual health as a young athlete.
04:10 – The Female Athlete Triad & Medical Normalization Discussion on how missing periods was normalized in sports, the lack of awareness among medical professionals, and the impact of the female athlete triad.
07:00 – RED-S and the Need for Advocacy Exploring the evolution from the triad to RED-S (Relative Energy Deficiency in Sport), the importance of education, and the need for systemic change in sports culture.
10:00 – Social Media, Diet Culture, and Disordered Eating How social media and cultural messages contribute to disordered eating and body image issues among athletes.
13:00 – Fueling the Adolescent Athlete The challenges of meeting nutritional needs for high school and college athletes, and the importance of early education on fueling and body respect.
16:00 – RED-S: A Broader Framework Why RED-S is a more inclusive and helpful framework for understanding energy deficiency, and how it applies to a wide range of athletes.
20:00 – Personal Stories: Bone Health and Recovery Greta shares her personal journey with amenorrhea, bone density loss, and the process of regaining health through nutrition and rest.
25:00 – Systemic Barriers: Access, Food Insecurity, and Team Support Lindsey and Greta discuss the role of social determinants of health, food insecurity among athletes, and the importance of community and team support.
30:00 – Intuitive Eating: Principles and Practice An introduction to intuitive eating, its 10 principles, and how it can be a powerful tool for athletes and non-athletes alike.
35:00 – Research and Misconceptions about Intuitive Eating Addressing common misconceptions, the evidence base for intuitive eating, and the importance of going to the source for accurate information.
40:00 – Greta’s Work and Resources Greta shares about her consulting work, resources for athletes and teams, and how listeners can connect with her.
45:00 – Rapid Fire Questions & Closing Fun rapid-fire questions for Greta, her favorite foods and sports, and final thoughts on community, support, and fueling female athletes.
Greta Jarvis holds her Master of Public Health in Health Promotion and Master of Science in Nutrition, as well as certifications as an Intuitive Eating Counselor and Integrative Health Coach.
The heart of her work is equipping women and girls to build peaceful and confident relationships with food, body, and movement. She sees individual clients and facilitates customized group events as the founder of the Center for Active Women; works as the Marketing & Media Manager for EDRD Pro, an organization providing online education for eating disorder professionals; and is the social media specialist and assistant for Evelyn Tribole, the co-author and co-creator of Intuitive Eating. In the spring, you can find Greta coaching high school women’s lacrosse and teaching the graduate-level Eating Disorders and Intuitive Eating elective at the National University of Natural Medicine.
Website: www.centerforactivewomen.com
Instagram: @centerforactivewomen
For more information about the show, head to work with Lindsey on improving your nutrition, head to:
http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
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Visit WaveBye's Website: http://wavebye.co
Follow WaveBye:
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@wavebyeinc on TikTok
@WaveByeInc on YouTube
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| 234: Sport, Science, and Social Change: Dr. Sasha Gollish on Empowering Female Athletes | 31 Jul 2025 | 01:04:31 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports. Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile. Episode Highlights:
Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change. Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond. Links and Resources: Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/ Yellow Running Shoes - Bridging the gap between research & practice: https://www.instagram.com/Yellow_Running_Shoes For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @wavebyeinc on Instagram
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| 233: Skin Care & Acne Solutions: Nutrition, Hormones & Gut Health with Katie Stewart | 17 Jul 2025 | 00:54:12 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health. They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health. Episode Highlights:
Katie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within. Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix. Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare. Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again. She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out. As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out. Connect with Katie: @katiestewartwellness https://www.facebook.com/katiestewartcoaching https://katiestewartwellness.com/ For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @wavebyeinc on Instagram @wavebyeinc on TikTok @WaveByeInc on YouTube | |||
| 232: Water Polo, Endurance Sports, and AI Sports Nutrition with Elizabeth Inpyn | 10 Jul 2025 | 01:04:14 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes and guest Elizabeth Inpyn, a certified sports nutritionist, discuss Elizabeth's extensive background in water polo and triathlon, the challenges of teen athlete nutrition, and the innovative use of AI in sports nutrition through the app Fuelin. The episode also highlights strategies to combat diet culture, the importance of personalized nutrition, and the role of hydration. Tune in for valuable insights and advice on fueling for optimal performance and overall health. Episode Highlights:
Elizabeth Inpyn, the founder, creator and NAME behind INPYN. Coach Elizabeth Inpyn has a long and successful career as an athlete and coach that began in the backyard pool, a three-lane, 25-yard lap pool. An NCAA Division 1 distance swimmer and water polo player, she transitioned into triathlon after college and is a multiple podium finisher at the Olympic and 70.3 race distance and a USAT National Qualifier at the Olympic distance. Resources and Links Mentioned: Inpyn Website: https://www.inpyn.com/ Fuelin App: https://www.fuelin.com/ Elizabeth's Instagram: https://www.instagram.com/inpyn For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @wavebyeinc on Instagram @wavebyeinc on TikTok @WaveByeInc on YouTube | |||
| 231: Perfectionism & Addiction: Dr. Samantha Harte's Approach to Holistic Healing | 03 Jul 2025 | 01:05:51 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Dr. Samantha Harte, a distinguished physical therapist, author, and advocate for holistic wellness. Dr. Harte shares her journey through addiction, perfectionism, and trauma, highlighting how these personal struggles influenced her professional path. She discusses the importance of addressing root issues such as childhood trauma and the need for control, and offers insight into her framework based on the 12 Steps to help others find healing and resilience. The conversation delves into the parallels between addiction and over-exercise or obsessive dieting, urging listeners to confront underlying emotional pain and make transformative changes in their lives. Episode Highlights:
Dr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness. Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of recovery so that anyone, addict or not, can turn their pain into power. Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/ Instagram: https://www.instagram.com/drsamanthaharte/?hl=en For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds | |||
| 230: Travel Nutrition: Eating On-the-Go with Sports RD Claire Shorenstein | 26 Jun 2025 | 00:58:04 | |
Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, interviews fellow sports dietician Claire Shorenstein about navigating nutrition challenges for female athletes, particularly in the context of travel. Claire shares her personal journey of becoming a board-certified sports dietician after overcoming her own struggles with disordered eating and finding passion in running and nutrition. The episode offers practical tips on travel nutrition, ensuring adequate fueling and hydration, and highlights the importance of planning ahead. Additionally, Claire's insights emphasize the balance between preparation and flexibility, encouraging athletes to explore local cuisines while maintaining their nutritional needs. Episode Highlights:
Claire Shorenstein is a Board-Certified Sports Dietitian (MS RD CSSD) with over a decade of experience helping active people achieve their nutrition, health, and fitness goals. She's also a longtime endurance athlete, with a passion for trail and ultra running. Find out more about Claire Shorenstein:
For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds | |||
| 229: WaveBye to Period Pain: Nutrition and Supplements for Menstrual Cycle Health with Margo Harrison MD | 19 Jun 2025 | 00:58:19 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, sports dietician and athlete, discusses menstrual health with guest Margo Harrison, a board-certified OB-GYN and founder of WaveBye Inc. They delve into the high expectations on women's bodies, nutritional confusion, and the impact of menstrual cycles on daily life and athletic performance. Margo shares the mission behind WaveBue Inc., a menstrual health company focused on enabling women to manage their menstrual symptoms effectively. The episode covers traditional and innovative treatments for menstrual pain, the importance of tracking and understanding one's cycle, and the evidence-based natural ingredients in WaveBye products, such as vitamin E, magnesium, inositol, and Chasteberry. Lindsey also provides insights from her own experience with the product and offers a special discount for listeners. Episode Highlights:
Margo is a board-certified OB/GYN who was an NIH-funded academic PI at the University of Colorado. Since leaving academic medicine, she has been a provider at Planned Parenthood of the Rocky Mountains and founded a femtech consulting firm that served over twenty venture-backed companies in the women's health space in areas of clinical research, strategy, business development, and medical affairs. She is now the founder and CEO of Wave Bye Inc., a menstrual health company that exists to enable women to fulfill their human potential. DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @wavebyeinc on Instagram @wavebyeinc on TikTok @WaveByeInc on YouTube For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds | |||
| 228: Caffeine for Athletes: How Much, Why, Why Not, When & Sources for performance benefits | 12 Jun 2025 | 00:45:15 | |
| 227: Navigating Hypothalamic Amenorrhea, PCOS misdiagnosis, & Luteal Phase Deficiency with dietitian Cynthia Donovan | 05 Jun 2025 | 00:56:38 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, and entrepreneur is joined by returning guest Cynthia Donovan, a registered dietitian nutritionist specializing in hypothalamic amenorrhea (HA). They discuss the pressures on women to maintain certain body images, and how these issues can lead to conditions such as HA and Relative Energy Deficiency in Sport (RED-S). Cynthia explains the importance of comprehensive hormonal panels and differentiates HA from other conditions like PCOS. The conversation covers ovulation tracking, luteal phase defects, and the impact of various birth control methods on menstrual health. Listeners are encouraged to become more self-aware about their bodies and the critical role of proper nutrition and rest in achieving true health. Resources and further reading materials are provided to help women navigate these challenges. Episode Highlights:
Cynthia Donovan is a Registered Dietitian Nutritionist with over 15 years of experience, specializing in helping women recover from Hypothalamic Amenorrhea (HA). Drawing from both personal and professional insights, Cynthia founded the Recipe for a Period in 2020, guiding hundreds of women toward reclaiming their periods, restoring fertility, and achieving true health. Her holistic approach empowers women to balance fitness, nutrition, and well-being. Outside of her work, Cynthia enjoys exploring nature, traveling, rock climbing, and making memories with her two energetic boys. Resources for the Audience More from Cynthia Insta: https://www.instagram.com/period.nutritionist/ TikTok: @period.nutritionist Website: www.periodnutritionist.com The Period Recovery Podcast: https://www.periodnutritionist.com/podcast Free Period Recovery Guide: https://prodigious-knitter-1788.kit.com/dfdff8e4ae For more information about the show, head to work with Lindsey on improving your nutrition, head to: Join REDS Recovery Membership: http://www.lindseycortes.com/reds | |||
| 226: Beyond Weight Loss: Six Steps to Lasting Health with Kim Shapira RD | 29 May 2025 | 01:02:32 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, entrepreneur, and lifelong athlete, delves into the complex topic of nutrition with fellow dietician Kim Shapira. They discuss the challenges female athletes face regarding body image, societal pressures, and nutrition misinformation. Key topics include mindful eating, understanding hunger cues, the importance of hydration, the benefits of adequate sleep, and incorporating movement into daily routines. Kim shares her philosophy on the six simple rules to transform one's relationship with food and emphasizes that nutrition is not just about weight loss but overall health and empowerment. With practical tips and expert insights, this episode aims to help female athletes build healthier relationships with food and their bodies. Episode Highlights:
With over 30 years of experience, Kim has helped clients achieve and maintain weight loss through her private practice and as a coach for Trimly. She has also worked in hospitals, sports clinics, and addiction centers, while also teaching at universities. Kim believes that "Healthspan is the goal, but life's challenges can derail individuals from their journey.” Through her Kim Shapira Method, Kim provides the necessary support and guidance to help clients achieve peace and happiness around food, and rewire their values so they no longer worry about health, weight, and maintenance. Check out Kim Shapira's book: This Is What You're Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self. Check out Kim Shapira's website at https://www.kimshapiramethod.com/ Find Kim Shapira on Instagram: https://www.instagram.com/kimshapiramethod/ For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 225: First Steps to REDS Recovery: Join my Support Group! | 22 May 2025 | 00:20:13 | |
Find Resources & Join My REDS Recovery Support Group: https://www.lindseycortes.com/reds Direct Link to Join Recovery Membership HERE In this episode, Lindsey Elizabeth Cortes, a registered sports dietitian, introduces the concept of Relative Energy Deficiency in Sport (REDS). She explains the physiological and psychological symptoms, the broad impact on health and performance, and emphasizes that RED-S can occur at any level of athletic participation. Lindsey offers practical advice on recognizing symptoms, tips for recovery, and resources available on her website for further support. This episode aims to empower female athletes to understand and manage their nutrition needs effectively. Episode Highlights:
Past Podcast Episodes specifically about REDS (though many more address the topic within a greater conversation): Episode 110: Understanding REDS from two Registered Dietitians Episode 111: How Dietitians Eat & Exercise After REDS Recovery Episode 212: Is REDS Real? With Rebecca McConville Episode 112: Overcoming Amenorrhea & REDS with Tina Muir Episode 153: Olympian Elise Cranny's Journey with REDS Episode 80: REDS Resources Recovery & Rebounding with REDS Advocate Pippa Woolven For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 224: Hollywood Diets & Fitness while Aging with Athlete & Actress Kerstin Schulze | 15 May 2025 | 00:54:21 | |
In this episode, Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, engages in a comprehensive discussion with Kerstin Schulze, a former junior Olympic athlete turned Hollywood actress and fitness expert. Kerstin shares her journey from being an athlete to a Hollywood trainer, emphasizing the challenges and pressures associated with maintaining specific physiques in the entertainment industry. They discuss the importance of balanced nutrition, the misconceptions around diet and supplementation, and the critical role of strength training, especially for women going through menopause. Additionally, they explore age-appropriate fitness strategies, with Kerstin detailing her programs for busy professionals and older adults. The episode concludes with practical tips for sustaining long-term health and longevity through mindful nutrition and regular exercise. Episode Highlights:
Kerstin Schulze is a powerhouse in entertainment and wellness, bringing energy, humor, and authenticity to every role she plays—both on and off-screen. Originally from Germany, Kerstin’s journey began with a silver medal at the Junior Olympics in Berlin. From there, she pursued her love for performance with formal theater training and a business degree before making her way to Los Angeles. Now in her early 50s, Kerstin brings a deeply personal perspective to the conversation around midlife transformations. As a perimenopausal woman and seasoned fitness expert, she understands the challenges of maintaining vitality, strength, and balance during this transitional stage of life. Through her work, Kerstin empowers women to embrace midlife with confidence, focusing on strategies that blend wellness, mindfulness, and self-compassion. Find Kerstin on Instagram: @partyanddiet and @kerstin_schulze Find Kerstin's Website at https://partyanddiet.com For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 223: Teen Eating Disorder Transformation: Nicky's Self-Discovery and Nutrition Recovery | 08 May 2025 | 00:48:26 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, entrepreneur, lifelong athlete, and mother, speaks with one of her clients, Nicky. At just 16 years old, Nicky shares her journey of overcoming an eating disorder and transforming her relationship with food, exercise, and her body. Lindsey and Nicky discuss the confusion surrounding nutrition, the pressures on female athletes, and how Nicky's dedication and the right guidance led her to a healthier, more empowered life. They cover the impact of family, medical care, and the importance of enjoying life and social interactions while maintaining a positive mindset towards health and fitness. Nicky's story is a source of inspiration for anyone struggling with similar issues. Episode Highlights:
For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 222: Triathlon & Ironman Nutrition Tactics, Hydration & Sodium with Alex Larson Dietitian | 01 May 2025 | 01:02:00 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews sports dietitian and endurance athlete Alex Larson. The discussion focuses on nutritional strategies for female endurance athletes, particularly those participating in triathlons and Ironman races. Key topics include the importance of fueling correctly on the bike, managing sodium and electrolyte levels, the challenges faced by female athletes in balancing training with other life demands, and the benefits of working with specialized dieticians. Real-world insights on the logistics of race-day nutrition and hydration from Alex's professional and personal experiences are shared, highlighting practical advice for athletes aiming to optimize performance while maintaining a positive relationship with food. Episode Highlights:
Alex Larson is a registered dietitian, endurance athlete, and founder of Alex Larson Nutrition. She specializes in helping runners, cyclists, and triathletes optimize their nutrition for peak performance, leaner body composition, and sustained energy, all while cultivating a positive relationship with food. As an Ironman finisher and mom of three, Alex blends personal experience with professional expertise to deliver science-backed, approachable strategies that work in the real world. Through her 1-on-1 nutrition coaching, Endurance Eats podcast, and her Instagram, Alex inspires athletes to fuel confidently and reach their goals with joy. Find Alex on Instagram @alexlarsonnutrition, and her website at alexlarsonnutrition.com For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ | |||
| 221: Growing Gains: Training & Nutrition through Teen Growth Spurts with Erica Mulholland | 24 Apr 2025 | 00:51:52 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with returning guest Erica Mulholland, a speed, agility, and strength coach based in Tampa, Florida. The conversation dives into the challenges and misconceptions around nutrition and body expectations for female athletes, with a focus on the impact of growth spurts on young athletes' performance, injury prevention, and training techniques. Erica shares her expertise and experience to highlight the importance of balanced nutrition, the benefits of consistent strength training, and the necessity of rest and recovery. The episode emphasizes shifting the narrative from focusing on weight and body image to embracing strength, proper nutrition, and the natural development process. It serves as a resourceful guide for athletes, parents, and coaches to support the holistic well-being of female athletes. Episode Highlights:
Erica is a 3x college All-American, Hall of Fame inductee for Johns Hopkins Women’s Soccer, and former US and Brazil semi-professional soccer player. She has a Master’s in Exercise Science in Performance Enhancement and Injury Reduction. She is a Tampa-based Speed, Agility, and Strength Coach who has been working with athletes for 13 years. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength. Erica's mission is to help youth female athletes become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life. For more about Erica and her work go to www.ericasuter.com or follow @fitsoccerqueen on Instagram. Also check out Lindsey's interview with Erica about nutrition for teen athletes: https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUS And read more about Teen Athlete Nutrition: https://www.lindseycortes.com/post/teen-athlete-nutrition For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 220: Dairy and Beef 101: Myths, Facts, and Sustainable Practices with Lifelong Female Farmers Natalie Kovarik and Tara Vander Dussen | 17 Apr 2025 | 00:59:46 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complexities of nutrition, particularly surrounding dairy and beef, with special guests Tara Vander Dussen and Natalie Kovarik. Lindsey and her guests discuss the nutritional benefits and misconceptions of dairy and beef products, including the debated use of hormones, the differences between grass-fed and grain-fed beef, and the resurgence of beef tallow in diets. Tara, a fifth-generation dairy farmer and environmental scientist, and Natalie, a fourth-generation cattle rancher, provide insightful perspectives on food production, sustainability, and the reality of farming and ranching in America. Tune in for an enlightening conversation aimed at educating female athletes on making informed dietary choices. Episode Highlights:
Natalie Kovarik and Tara Vander Dussen are the dynamic co-hosts of top ranked podcast Discover Ag. With a combined decade-long dedication to advocating for agriculture across various social media platforms, they have cultivated a devoted community of over 270k individuals. Their presence extends far beyond the digital realm though, as they have graced stages both nationally and internationally, empowering their communities to reconnect with agriculture and the hands that feed us. Connect with Natalie and Tara: YouTube and IG @discoveragpodcast Website: https://discoverag.com/ For more information about the show, head to work with Lindsey on improving your nutrition: | |||
| 219: Superfood Bars SEND Rock Climbing Champion Sasha DiGiulian to New Heights | 10 Apr 2025 | 00:36:59 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes welcomes guest Sasha DiGiulian, a professional climber and entrepreneur. Sasha shares her journey from starting climbing at a young age, dealing with disordered eating, and balancing nutrition while competing globally. She discusses the inception of her nutritional company, Send Bars, which focuses on whole food ingredients and superfoods to support athletes. DONT MISS OUR GIVEAWAY: https://www.sendbars.com/pages/the-female-athlete-nutrition-giveaway The episode highlights Sasha's triumphs over personal and professional challenges, the importance of adaptogens in her bars, and offers listeners a chance to try Send Bars through a giveaway. Sasha’s story is inspiring for female athletes navigating nutrition and aiming to perform at their best while maintaining health. She launched Send Bars because she’d been on this long term journey learning how to fuel herself properly and trusting what she put into her body. She now is passionate about nutrition and advocating for athletes to fuel themselves and embrace strength over weight. Episode Highlights:
Connect with Sasha on Instagram @sendbars and @sashadigiulian Find her website at www.sendbars.com For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 218: Are You Eating Enough Protein? 5 Ways to Identify | 03 Apr 2025 | 00:24:07 | |
In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a seasoned sports dietitian, discusses the importance of protein intake for female athletes. Lindsey covers how to determine if you're consuming enough protein by outlining five practical tips, ranging from understanding protein sources to tracking your intake. This episode includes easy-to-follow calculations and emphasizes the importance of balanced nutrition for optimal performance and recovery. Essential listening for any female athlete looking to optimize their nutrition and performance. Episode Highlights: 01:32 How to Calculate and Track Protein Intake 04:01 Expanding Content and Collaborations 06:25 Understanding Protein Sources 06:59 Five Tips to Ensure Adequate Protein Intake 07:07 Identify your protein sources 09:25 Eat protein at every meal 11:04 Calculate your protein needs 16:30 Track for a few days 18:46 Listen to your body 20:18 Recap and Final Thoughts Resources and Links Mentioned: Top Priorities for Teen Athlete Nutrition: Grow & Develop Into A Strong Athlete: https://www.lindseycortes.com/post/teen-athlete-nutrition Calculating Protein Requirements for Athletes: How Much Protein Do You Really Need? https://www.lindseycortes.com/post/protein-requirements-athletes For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 217: Pro Soccer Player Gains Weight (and Gains her Health) to Overcome Amenorrhea with Jules Vazquez | 27 Mar 2025 | 01:04:43 | |
In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery. Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance. Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance. Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health. Episode Highlights:
Connect with Jules on Instagram @balancedfemlete For more information about the show, head to work with Lindsey on improving your nutrition, head to: | |||
| 216: Three Steps to Build Muscle & Flexible Vegetarian Diet with DJ Blatner | 20 Mar 2025 | 00:48:22 | |
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: | |||
| 215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate Bennett | 13 Mar 2025 | 00:54:02 | |
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 | 00:51:52 | |
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: or email: | |||
| 213: Endurance Speaker Series & Strength for Endurance with Kriss Hendy | 27 Feb 2025 | 00:49:51 | |
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 | 00:54:22 | |
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 | 00:56:57 | |
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 | 00:43:57 | |
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.
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/
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| 209. Intuitive Eating for Athletes, Eating Disorder Recovery to Running 240 Mile Ultramarathons, Rest Day Nutrition + More! with Becca Rick, RDN | 30 Jan 2025 | 01:00:08 | |
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 | 01:13:40 | |
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 | 00:45:16 | |
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 | 01:00:19 | |
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 | 00:30:44 | |
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 | 01:02:42 | |
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 | 00:44:22 | |
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 | 00:34:00 | |
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: 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 | 01:05:59 | |
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 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. | |||