Explore every episode of the podcast The Gymnast Nutritionist® Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Episode 220: What Should My Gymnast Eat Before a Meet? Fueling for 8 AM, Midday and Evening Sessions | 02 nov. 2026 | 00:12:27 | |
"What should she eat before the meet?" is the #1 question I get from parents every comp season, and my answer is always the same: it depends on what time her session is. An 8 a.m. session, a 1 p.m. session and a 6 p.m. session are three completely different fueling days. A lot of the mid-meet meltdowns we see (the crash in warm-ups, the stomach ache on beam, the gymnast with nothing left by her last event) come from treating all three the same. Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Does Gymnastics Stunt Growth? [REPLAY] | 26 oct. 2026 | 00:25:51 | |
🎧 Replay! Winter 2027 early enrollment for The Balanced Gymnast® Program opens November 1st at current prices -- apply now to lock in your spot. Does gymnastics stunt growth? It's quite the hot topic and many people weigh in with their own opinions. We've even heard conflicting opinions from medical providers. It's such a big question that it's actually been investigated and researched quite a bit in the past few decades by some heavy hitters such as the International Gymnastics Federation.
Links & Resources
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| Episode 219: Does Your Gymnast Have REDs? What's Changed Since 2022 (and What Parents Need to Know Before Comp Season) | 19 oct. 2026 | 00:22:15 | |
Four years ago, our RED-S episode became one of the most downloaded episodes of this podcast. A lot has changed since then. In 2023, the International Olympic Committee updated how REDs (relative energy deficiency in sport, or underfueling) is defined and screened for, and most gymnastics parents, coaches and doctors haven't caught up. If your gymnast is heading into comp season tired, banged up, moody or just not herself, start here. Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 218: What Gymnasts Who Score 38+ All-Around Do Differently With Their Fueling | 12 oct. 2026 | 00:20:02 | |
Your gymnast doesn't need a perfect diet to score 38+ in the all-around, but she does need these three things. I'm sharing exactly what I see in our gymnasts who are going to nationals year after year and getting full-ride offers right now. In this episode: Timestamps Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 217: How to Get Your Gymnast Bought In to Nutrition (Without Becoming the Food Police) | 05 oct. 2026 | 00:33:33 | |
"She thinks she's fine." "She gets annoyed every time I bring up nutrition." "She thinks you're going to tell her what she can and can't eat." So does your gymnast need to be fully bought in before she can get help? If you know your gymnast needs better fueling but every conversation about food ends in eye rolls or a slammed door, this episode is for you. Christina makes the case that not wanting help and not needing help are two very different things, and that when it comes to gymnast nutrition support, buy-in is often something we build along the way rather than something we wait for. Christina digs into what your gymnast might actually be afraid of, from the "food police" to losing gymnastics altogether, and why resistance during adolescence makes a lot of sense. She shares two deeply personal stories from her own gymnastics career: one where she convinced her parents she didn't need help, and one where her mom put her foot down and it changed everything. From there, she walks through how parents can validate their gymnast's feelings while still holding the boundary, the "if you can fuel it, you can do it" framework, and what gymnast nutrition support inside The Balanced Gymnast® Program actually looks like (hint: we're usually trying to get her to eat more). In this episode, we cover: Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 216: Your Gymnast Ate Breakfast, Lunch + a Snack…So Why Is She DONE by 6:30? | 28 sept. 2026 | 00:15:01 | |
"She eats breakfast." "She had lunch at school." "She had a snack before practice." So why is your gymnast completely DONE by 6:30? If your gymnast consistently falls apart halfway through practice (heavy legs, a vault going nowhere, routines she can't make), this episode is for you. When it comes to gymnast fueling for practice, Christina makes the case that eating and adequately fueling a gymnast who trains 20+ hours a week are not the same thing, and that the problem showing up at 6:30 PM often started at breakfast. Christina breaks down why a gymnast can look fine at 4:00 and crash two rotations later, using the analogy of sending her into practice with a gas tank that's only 60% full. From there, she walks through four common reasons gymnasts crash mid-practice, the sneaky ways underfueling shows up (hint: it doesn't always look like being tired), and why better gymnast fueling for practice isn't always as simple as "just eat more." She also shares a real Balanced Gymnast case study of a family who came in saying, "But she eats! We don't understand why she has no energy." In this episode, we cover: ❗ Why meal frequency doesn't tell you whether your gymnast is adequately fueled, and the questions that actually matter Links & Resources Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Ep 215: The Real Cost of Waiting to Fix Your Gymnast's Fueling | 21 sept. 2026 | 00:22:01 | |
"Let's see how she does once season starts." "She's growing, so this is probably normal." "We'll deal with it if it becomes a bigger problem." If any of that sounds familiar, this episode is for you. Christina makes the case that waiting doesn't keep your gymnast at baseline — if there's an underlying fueling problem, and most of the time there is, she keeps accumulating nutritional and physical consequences the whole time you wait. Christina opens up about her own six-month struggle with her infant son's reflux and eczema, and how she kept circling around solutions before finally making a change that turned things around in two weeks and the guilt of wishing she'd done it sooner. It's the exact same regret she hears from every parent who finally gets their gymnast nutrition support: "We wish we had started earlier." From there, Christina walks through six specific costs of waiting until January (the point when most families are already in crisis) instead of getting ahead of things in preseason from harder-to-correct deficiencies to the toll it takes on a gymnast's confidence. In this episode, we cover: ❗ Why "wait and see" isn't neutral your gymnast's nutritional needs keep increasing the whole time you wait Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 214: Why Gymnast Families Just Ask for Nutrition Help | 14 sept. 2026 | 00:15:18 | |
So many parents come to us feeling like they're the only ones struggling like something must be uniquely wrong with their gymnast when nothing seems to be working, despite doing everything "right." In this episode, Christina shares something she's never broken down publicly before: an analysis of the last 30 applications for The Balanced Gymnast Program, and the real reasons families are reaching out for support. Spoiler: almost no one applies because they want their gymnast to "eat healthier." They apply because something isn't adding up a gymnast training 20+ hours a week who still can't get stronger, isn't recovering, keeps getting hurt, or just doesn't seem like herself anymore. Christina makes the case that these are rarely six separate problems they're almost always connected, compounding into the same underlying issue: unintentional underfueling. And she explains why January (mid comp-season) is the worst time to start untangling it, and why preseason is the real window to close the gaps before everything ramps up. If you've ever listened to an episode like this and thought "that's literally my gymnast" this one's for you. That's exactly why Christina is running a Preseason Gymnast Nutrition Challenge on September 20th and 21st, designed to help you figure out if your gymnast is eating enough, where her biggest fueling gaps are, and what to change now before comp season ramps up. In this episode, we cover: Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 213: Is Underfueling Behind Your Gymnast's Mood Swings? | 07 sept. 2026 | 00:20:11 | |
So much of the anxiety, irritability, meltdowns, and attitude we see from preteen and teen gymnasts gets chalked up to "teenage hormones" or being a moody teenager. And yes, puberty is messy — brains are developing, school is harder, friendships are more complicated, and gymnastics only gets more demanding as the levels advance. But what most parents and coaches don't realize is that a lot of that mood and emotion regulation trouble has a lot more to do with an underfueled brain than it does with normal teenage angst. The brain only makes up about 2% of body weight, but it uses 20% of your gymnast's resting energy expenditure — and it needs at least 130 grams of carbohydrate a day just to function, before factoring in a full school day and hours of training. When a gymnast is running on empty by 7:30pm after a long day, her brain isn't being "mental" or uncoachable when she falls apart after a correction — it's simply out of fuel and in panic mode. Christina breaks down the science behind why underfueling hits the brain just as hard as it hits bones and muscles: the hypothalamus constantly senses whether there's enough energy coming in, and when there isn't, it signals the reproductive system (lost periods), thyroid (metabolism), and adrenal glands (stress response) to pull back. Add in the fact that neurotransmitters like serotonin and dopamine are literally built from protein, carbohydrate, iron, B vitamins, copper, and vitamin C, and it's easy to see how an underfueled gymnast ends up stuck in a cycle of fatigue, frustration, mental blocks, and anxiety that gets labeled as a confidence or mindset problem — when the real issue is that her brain and body simply don't have enough resources to cope. Christina also walks through why "but she eats a lot" often isn't the full picture, especially for gymnasts who've been underfueled for years and are now working against a cumulative deficit — which is why many of the gymnasts she works with need 2,500 to 3,000+ calories a day to actually catch up. In this episode, we cover: ❗ Why mood swings, anxiety, and meltdowns in teen gymnasts are often blamed on hormones when fueling is the real driver If your gymnast doesn't seem like herself anymore and you want to make sure underfueling isn't behind it, reach out. Information on how to connect is below. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 212: A Tale of Two Gymnasts- Pre-Season Edition | 31 août 2026 | 00:19:15 | |
So much of the fatigue, skill plateaus, injuries, and burnout we see in gymnasts gets chalked up to gymnastics just being hard—and yes, it is. But that doesn't mean all of these struggles are normal. The problem? You don't know what you don't know. And you can't necessarily look at your gymnast's teammates as the benchmark when many of them are likely underfueling and struggling too. Our most successful gymnasts get their nutrition dialed in before competition season starts. Yet January continues to be one of our most popular times for families to reach out—when everyone is panicking because their gymnast doesn't feel ready for season, is still stuck on skills, is exhausted, or is dealing with an injury that just won't go away. By that point, we're playing catch-up. And issues that have been building for months aren't always going to be fully resolved by Regionals. In this episode, Christina tells the story of two level 10 gymnasts who took very different approaches to preseason nutrition — and had very different comp seasons because of it. The first, a four-time national qualifier with a full-ride D1 scholarship, was struggling badly going into her senior year: constant sickness, injuries, skills falling apart after years of consistency. When her mom joined Christina's preseason nutrition challenge that September, an initial consult revealed underfueling, iron deficiency, and an H. pylori infection. Correcting her intra-workout fueling and hydration made a difference within weeks, and by comp season she was hitting high 38 all-arounds, qualified to the Nastia Liukin Cup, made nationals, and is now competing in college. The second gymnast waited much longer. Injured in preseason, she rehabbed in time to attempt a comeback but had no energy or endurance. She didn't start working with Christina until April, and recommended bloodwork was delayed until summer — which revealed months of undiagnosed iron deficiency anemia. She missed nationals that year, losing an entire season to a fixable problem caught too late. Christina uses both stories to make the case for why preseason, not January or April, is the time to get fueling right. In this episode, we cover: ❗ Why gymnasts shouldn't compare their struggles to teammates who may also be underfueled Christina's takeaway: gymnastics being hard doesn't mean your gymnast's fatigue, plateaus, and injuries are normal. Families who get ahead of nutrition before comp season starts see dramatically different outcomes than those who wait until crisis mode. With four months left before the new year, there's still time to change the trajectory of this season. If your gymnast is heading into preseason and you want to make sure fueling isn't holding her back, reach out. Information on how to connect is below. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 211: Nutrition for Gymnasts- Surgery Edition | 24 août 2026 | 00:36:53 | |
Your gymnast needs surgery, and the first fear that shows up for her, for you, maybe for her coaches is that she's going to "get fat" and lose everything she's worked for. Christina is here to tell you that's not the goal, and it's not even the right question. In this episode, Christina walks through nutrition before, during, and after gymnastics surgery, and why this is one of the most overlooked pieces of the recovery process. She opens by dismantling the idea that time off means the body should eat less — surgery actually increases the body's demands, driving up protein turnover, wound healing, immune function, and tissue remodeling, so a calorie deficit is the last thing a healing body needs. She then digs into something most parents never hear from a surgeon's office: chronic underfueling going into surgery compromises the very tissues being operated on, and it's often part of why the injury happened in the first place. Christina shares a client story about intentionally delaying an elbow surgery by two months to get a gymnast out of a chronic deficit first, and explains why she wishes every young athlete got a full nutrition assessment before going under the knife including a look at growth charts, not just a snapshot of height and weight. From there, she covers the ERAS (Enhanced Recovery After Surgery) approach to pre- and post-op fueling, what to actually feed a gymnast in the rough first few days home (think sick-day food: smoothies, eggs, oatmeal, soup), and how bowel function, hydration, and protein timing all play a role in getting back on track. She also breaks down which supplements are worth discussing with a dietitian — collagen, creatine, zinc, magnesium, omega-3s — and which ones are just expensive noise if the underlying diet isn't there yet. Finally, Christina walks through the three phases of return-to-sport nutrition, why a gymnast's pre-surgery nutrition status should change how her return timeline is paced, and why parents need to be especially careful about comments on weight, body changes, or "getting her body back" during recovery. In this episode, we cover: ❗ Why surgery is never the time to diet, restrict, or aim for weight loss Christina's takeaway: surgery is not a time to shrink the body it's a time to fuel it. The gymnasts who recover fastest and most safely are the ones whose nutrition was dialed in before they ever hit the operating table, and parents play a huge role in protecting that mindset at home. If your gymnast is facing surgery or an extended time out of the gym, reach out. Information on how to connect is below. Links & Resources Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 210: What to Do When Your Gymnast's Lunch Comes Home | 17 août 2026 | 00:15:23 | |
You packed the sandwich, the fruit, the veggie, the calcium and it comes home half eaten, with the chips and dessert gone first. Sound familiar? Before you assume your gymnast just isn't trying, there's usually a real reason behind it. In this episode, Christina continues the back-to-school series by troubleshooting one of the most common frustrations parents bring to her: the lunch that comes home uneaten. She's clear up front that yelling isn't the answer the goal is figuring out why it's happening. She walks through the most common culprits, starting with the simple stuff: can your gymnast actually open everything you packed on her own, especially younger gymnasts who may be too embarrassed to ask for help? From there, she shares a personal story about her mom's health-food peanut butter experiment gone wrong, and why sending food a gymnast actually likes matters more at lunchtime than sending the "healthiest" option. Christina also gets into some heavier territory: gymnasts on ADHD medication that suppresses appetite right around lunchtime, high schoolers skipping lunch to keep studying for a perfect grade, and the one that requires the most care gymnasts who are purposefully not eating because of struggles with food and body image. She's direct about the fact that eating disorder rates among female high schoolers are alarmingly high, and that this is often where one-on-one support, including a therapist, becomes essential. Throughout, she comes back to one theme: validate first. Gymnasts don't need a lecture in the car or the moment you open the lunchbox they need to feel seen, and a calm, neutral conversation goes a lot further than pushing harder. In this episode, we cover: ❗ Why "she just won't eat it" is rarely the full story Christina's takeaway: an uneaten lunch is a signal, not a failure on your part or your gymnast's. Figuring out the "why" — and getting support when it's needed — matters far more than getting frustrated in the moment. If lunch has been a recurring struggle for your gymnast, reach out. Information on how to connect is below. Links & Resources
Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 209: How to Schedule Meals and Snacks for Back-to-School | 10 août 2026 | 00:23:01 | |
Is your gymnast's schedule about to fall apart the second school starts back up? If breakfast gets skipped, snacks get squeezed out, and dinner turns into whatever's fastest after a nine o'clock pickup, she's not the only one who's going to feel it. In this episode, Christina makes the case that back-to-school success for a gymnast comes down to one thing: the schedule. Whether your gymnast is a natural planner or needs help getting out of bed, the parent's job is the same — build a schedule that actually fits in every meal and snack she needs, and help her stick to it. She starts with breakfast, and why skipping it doesn't just cost calories, it gets in the way of the repair and recovery that's still happening from the last 48 hours of training. Skipping breakfast also means walking into school without the fuel to focus, which snowballs into longer homework sessions and less sleep at night. From there, Christina walks through the rest of the day: the mid-morning school snack (and why "we're not allowed to eat in class" is usually an excuse, not a real barrier), school lunch as often the most important meal of the day, and the specific formulas behind pre-workout, intra-workout, and post-workout snacks. She's firm on one point in particular — there is no scenario where it's okay for a gymnast to skip dinner after a late practice, even if she's exhausted. Christina also tackles the myth that weekends are a break from fueling. For growing gymnasts, especially those still working through a calorie deficit built up during the week, Saturday and Sunday matter just as much as training days. In this episode, we cover: ❗ Why a consistent schedule is the foundation of getting enough nutrition in ❗ What happens physiologically when your gymnast skips breakfast ❗ How to handle the "I can't eat snacks in class" pushback ❗ Why school lunch may be your gymnast's most important meal of the day ❗ The different formulas behind pre-workout, intra-workout, and post-workout snacks ❗ Why skipping dinner after a late practice is never the right call ❗ When a bedtime snack (yes, even dessert) is the right move ❗ Why weekends are not the time to ease up on fueling Christina's takeaway: nutrition doesn't fix itself overnight, and August is the time to build the habits — not January, when comp season panic sets in. If last school year was a struggle, this is the moment to get ahead of it. If you're already dreading how this school year's schedule is going to affect your gymnast's fueling, reach out. Information on how to connect is below. Links & Resources
Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 208: 6 Summer Fueling Mistakes That Follow Gymnasts Into Fall | 03 août 2026 | 00:27:01 | |
Have you noticed your gymnast eating fine on paper but still getting hurt, running out of steam, or feeling behind as fall training ramps up, and assumed she just needs to push harder? Links & Resources Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 207: Why "Just Lose Weight" Won't Fix Your Gymnast's Puberty Struggles | 27 juil. 2026 | 00:13:06 | |
Have you noticed your gymnast suddenly feeling weaker or struggling with skills she used to hit easily, and wondered if she's just gained "too much weight"? It's tempting to think the fix is simple: get her lighter and the skills will come back. But in this episode, Christina explains why that logic misses something important, and why "just lose weight" almost always backfires. Around age 11, girls enter puberty and their bodies change exactly as nature intends: gaining height, weight, and shifting biomechanics. Trying to stop that with dieting or underfueling does not solve the problem, it makes it worse. You cannot build strength, muscle, or bone in a calorie deficit, and you certainly cannot recover from 20 to 30 hours a week of training in one. Puberty is one of the most anabolic phases in a female's life. The body is building a stronger skeleton, more muscle, a bigger heart, and a mature reproductive system, all of which require energy. Restrict that fuel and the body compromises: performance suffers, recovery slows, hormones get disrupted, and injury risk rises. It's not because the gymnast is weak, it's because physiology always wins. Christina compares two gymnasts: one who loses weight by eating less but also loses muscle, endurance, and recovery capacity, and one who moves through puberty well-fueled, gaining some body fat but also gaining muscle. The second gymnast almost always performs better, because body weight is just one of more than 40 factors that determine performance. She also touches on when body composition changes do reflect a genuinely disordered relationship with food, and why getting fueling right from the earlier competitive levels matters so much long-term. Fixing this takes two things: consistent, adequate nutrition, and well-programmed, progressive strength and conditioning designed by specialists, not leftover conditioning lists. In this episode, we cover: ❗ Why "just lose weight" seems logical, but doesn't hold up Christina's takeaway: puberty is not something to fight, it's something to fuel and prepare for. Gymnasts who are properly fueled and supported through this transition come out the other side stronger and more resilient. If you are watching your gymnast's body change through puberty and want support navigating it, reach out. Information on how to connect is below. Links & Resources Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 206: Should Gymnasts Weigh Less to Prevent Injury? | 20 juil. 2026 | 00:11:27 | |
Have you ever heard a coach or well-meaning adult say something like "gymnasts need to watch their weight so there's less pressure on their joints"? It sounds scientific. It sounds logical. And it can make a parent start to wonder if their gymnast should be smaller to protect her joints. But here is the problem: that statement only tells half the story. In this episode, Christina breaks down the physics and the physiology behind gymnast injury risk, and why trying to make a growing gymnast lighter is not the same thing as making her safer. The physics part is true. Landing forces in elite gymnastics can reach six to thirteen times an athlete's body weight, and a lighter athlete does experience less external force on identical landings. But injuries are not determined by physics alone. They come down to whether the body is actually prepared to absorb that force. Christina walks through what does the absorbing: muscles, tendons, bones, ligaments, and the nervous system. Think of it like a truck's suspension system. It is not the weight of the truck that smooths out the bumps, it is the suspension. For a gymnast, her muscles, tendons, and bones are that suspension. And building that suspension requires fuel. When a gymnast underfuels, she ends up with low energy availability, meaning her body does not have enough calories to grow, repair, recover, and adapt from training. The result is earlier fatigue, slower reaction time, worse recovery, and poor training adaptation, all of which increase injury risk rather than lowering it. Christina explains the real framework sports medicine uses: load versus capacity. Load includes things like number of landings, skill difficulty, training hours, and body weight. Capacity includes muscle strength, bone health, tendon health, landing mechanics, sleep, recovery, and fueling. You can lower the load by making an athlete smaller, or you can build her capacity, and the best injury prevention strategies focus on capacity. This matters even more for growing, developing gymnasts going through puberty. Weight gain, body fat gain, and growth spurts during this stage are normal biology, not something to diet against. Restricting a gymnast through puberty interferes with normal growth and bone development, and tends to backfire. Christina also unpacks what the research on RED-S (Relative Energy Deficiency in Sport) actually says, and why the International Olympic Committee identifies underfueling, not body weight, as the biggest nutritional threat to an athlete's health and performance. In this episode, we cover: ❗ Why the "extra pounds equal extra force on joints" statement only tells half the story Christina's takeaway: the goal is not to create the lightest gymnast in the gym. It is to create a gymnast whose body can tolerate thousands of landings, recover from them, and keep getting stronger. If you have been wondering about this, if a coach has made comments about your gymnast's weight, or if you are watching your gymnast's body change through puberty and want support navigating it, reach out. Information on how to connect is below. Links & Resources
Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 205: Why Your Gymnast Needs Two Meals Before Summer Training | 13 juil. 2026 | 00:09:55 | |
Have you noticed your gymnast sleeping in later this summer and then heading straight to practice after only one meal? Maybe practice starts at 10 a.m., 11 a.m., noon, or even early afternoon. And because it falls in that awkward window between breakfast and lunch, it can be hard to know what your gymnast actually needs to eat before training. But here is the problem: One meal before a four- to five-hour summer practice is usually not enough. In this quick tip episode, Christina breaks down why gymnasts need more structure with their fueling during summer training, especially when practice starts mid-morning or mid-day. During the school year, gymnasts often get more consistent nutrition because their schedule is more structured. But in the summer, everything shifts. Gymnasts may stay up later, sleep in longer, and wake up with barely enough time to eat before heading to the gym. And while they may be able to “make it through” practice on one meal, that does not mean they are properly fueled. Christina explains why underfueling during summer upgrade season can impact performance, recovery, inflammation, and injury risk. Because the goal is not just to survive practice — it is to come out of summer stronger, healthier, more confident, and ready for preseason and competition season. In this episode, we cover: ❗ Why summer training schedules can make fueling harder Christina also shares an example of an upper-level gymnast whose summer schedule led to her missing a significant amount of her daily nutrition compared to the school year. And this is the important reminder: If your gymnast only has one meal by 3 or 4 p.m., that is not enough nutrition. Even if she can get through practice. Even if she says she feels fine. Even if she does not seem hungry. Gymnasts need enough fuel before, during, and after training to support performance, recovery, bone health, muscle repair, and long-term success in the sport. This is especially important for upper-level gymnasts training long hours, working upgrades, and trying to stay healthy heading into preseason and competition season. Your gymnast may need help understanding the “why” behind her fueling plan. And that is okay. When gymnasts understand how fueling impacts their goals, they are much more likely to buy in, follow through, and make the changes they need. If your gymnast has a 10 a.m., 11 a.m., 11:30 a.m., or noon summer practice time, there is a good chance she needs more support with her summer fueling schedule. She may need two meals before training, an intra-workout fueling plan, and a better post-workout recovery plan. Because upgrade season is not the time to underfuel. It is the time to fuel well, recover well, and set your gymnast up to feel stronger, healthier, and more confident for the season ahead. Links & Resources Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 204: Do Gymnasts Really Need Sports Drinks? | 06 juil. 2026 | 00:21:13 | |
Have you ever wondered if your gymnast actually needs a sports drink at practice? Maybe you have seen other athletes drinking Gatorade, Powerade, Liquid I.V., LMNT, Prime, BodyArmor, or electrolyte packets and wondered if your gymnast should be doing the same. Or maybe you have heard that sports drinks are “toxic,” full of sugar, dyes, or ingredients your gymnast should avoid. But here is the problem: the conversation around sports drinks is often missing the most important piece. Context. In this episode, Christina breaks down what parents actually need to know about sports drinks, electrolytes, hydration, sugar, and performance nutrition for gymnasts. And one thing is very clear: Sports drinks are not automatically toxic. But they are also not automatically necessary. They were created for a very specific purpose: to help athletes replace fluid, electrolytes, and carbohydrates during long, intense training sessions, especially when sweat losses are high. Christina explains why sports drinks contain both electrolytes and sugar, why sodium matters for hydration, and why sugar is not just there for taste. In the right context, carbohydrates can help with both hydration absorption and fueling during training. But for most gymnasts, especially recreational, lower-level, or shorter-duration athletes, water and food-based fueling are often enough. The gymnasts who may benefit most from sports drinks are typically upper-level athletes training intensely for several hours, especially when they struggle to eat during practice, have limited snack breaks, or need an easier way to get intra-workout carbohydrates. In this episode, we cover: ❗ Why sports drinks are not “toxic” Christina also explains why more is not better. Your gymnast does not need 30, 40, or 50 ounces of sports drink during practice. If a sports drink is being used, it should be part of a larger fueling and hydration strategy, not the only beverage she drinks. And if your gymnast does need extra electrolytes, food can help too. Something as simple as pretzels can provide sodium along with carbohydrates and other nutrients. The goal is not to fear sports drinks. The goal is to understand when they make sense, when they do not, and how to choose the right option for your gymnast’s specific needs. Because nutrition is not about blanket rules. It is about context. And when it comes to gymnast fueling, the healthiest choice is always the one that helps your gymnast stay fueled, hydrated, supported, and able to train safely. Links & Resources Episode 103: Sports Drinks, Cavities, and Dental Health with Dr. Clayton, DMD Routine Ready (Nov 15th): Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 203: 5 Lessons Learned in 11+ years as a Peds/Adolescent Sports Dietitian for Gymnasts | 29 juin 2026 | 00:26:44 | |
Have you ever wondered if your gymnast is actually eating enough to support everything her body is being asked to do? Maybe she is training hard, dealing with injuries, struggling with fatigue, or trying to keep up as her body grows and changes. And maybe from the outside, everything looks mostly fine. But here is the problem: underfueling in gymnastics is often much more common than most parents realize. In this episode, Christina shares five of the biggest lessons she has learned in 11 years as a pediatric and adolescent sports dietitian, including the last six years working exclusively with gymnasts. And one thing has become very clear: Gymnast nutrition is not just about eating “healthy.” It is about eating enough, at the right times, in a way that supports growth, puberty, bone health, recovery, training, performance, and long-term health. Because underfueling does not only happen to level 9s, 10s, and elites. It can start much earlier. Christina explains why younger gymnasts, including level 4, 5, and 6 athletes, can already be underfueled, injured, struggling with growth, or not getting enough nutrition to keep up with the demands of the sport. And when those issues are not addressed early, they often become bigger as training hours increase, puberty begins, and performance expectations grow. In this episode, we cover: ❗ Why underfueling is more common in gymnasts than many parents realize Christina also shares why adequate fueling is a safety concern. Your gymnast’s body cannot recover, repair, grow, adapt, or perform well if it does not have enough energy and nutrients to do so. And for many gymnasts, waiting until she is older, higher-level, motivated, or already injured means waiting too long. The goal is not to force a perfect diet. The goal is to build a fueling foundation that helps your gymnast stay healthy, train consistently, recover better, and keep doing gymnastics for as long as she wants to. Because your gymnast should get to decide when she is done with the sport. Not her injuries. Not burnout. And not underfueling. Links & Resources
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| Episode 202: What ChatGPT doesn’t know about your gymnast’s nutrition: AI can’t get your kid to eat right | 22 juin 2026 | 00:18:41 | |
Are you asking ChatGPT, AI, Google, or Facebook groups how to get your gymnast to eat better? Maybe you already know she needs breakfast, more snacks, more protein, more carbs, or better recovery fuel. Maybe you have asked AI for meal plans, snack ideas, calorie needs, or supplement recommendations. And maybe the answer sounded helpful. But here is the problem: AI can tell you what your gymnast might need to eat, but it cannot actually help her do it. In this episode, Christina wraps up her four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition. Today’s focus is the part so many families struggle with most: implementation. Because most parents do not just need more information. They need help figuring out why their gymnast is not eating enough, why breakfast feels hard, why snacks are skipped, why hunger cues are unreliable, why picky eating gets in the way, or why body image and food fears make fueling feel complicated. AI does not know your gymnast’s growth history, injury history, appetite patterns, food preferences, training demands, family dynamics, puberty status, or the real-life barriers that show up day after day. And it cannot coach your gymnast through those barriers. In this episode, Christina explains why nutrition success is not just about knowing what to eat. It is about habits, consistency, routines, accountability, and having a plan that actually works for your gymnast’s life. In this episode, we cover: ❗ Why AI can explain nutrition but cannot create behavior change AI can give you a snack list. It can write a meal plan. It can explain carbs, protein, and recovery fuel. But it cannot understand what is actually getting in the way for your gymnast. And that is where individualized support matters. Your gymnast does not need another generic meal plan from the internet. She needs a plan that meets her where she is, supports what her body is being asked to do, and helps her build the consistency she needs to grow, recover, train, and perform well. So if you have tried the AI answers, the Facebook group suggestions, the snack lists, and the meal plans, but your gymnast is still tired, under-fueled, injured, anxious around food, picky, or struggling to recover, the better question is not just, “What should she eat?” The better question is, “What is getting in the way of her doing it?” And that requires individualized support, not a generic AI answer. Part 1: Episode 199: What ChatGPT Doesn’t Know About Your Gymnast’s Nutrition Part 2: Episode 200: What ChatGPT Doesn’t Know About Your Gymnast’s Nutrition: Calorie Needs Part 3: Episode 201: What ChatGPT Doesn’t Know About Your Gymnast’s Supplements Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 201: What ChatGPT Doesn’t Know About Your Gymnast’s Supplements | 15 juin 2026 | 00:24:42 | |
Are you asking ChatGPT, AI, or Facebook groups what supplements your gymnast needs? Maybe your gymnast is tired, sore, injured, getting sick often, struggling to recover, or not gaining strength — and as a parent, you just want to help. So you ask: Does she need magnesium? Iron? Creatine? Electrolytes? Protein powder? A multivitamin? But when it comes to pediatric and adolescent gymnasts, supplements are not that simple. In this episode, Christina continues her four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition, and today’s focus is supplements. Because while AI can give you a polished answer or a list of recommendations, it cannot accurately assess whether your gymnast actually needs those supplements. It does not know if she is eating enough, growing appropriately, recovering well, fueling consistently, or whether her symptoms are actually signs of under-fueling. And this matters. Because no supplement can make up for not eating enough. Many of the things parents try to fix with supplements — fatigue, soreness, poor recovery, frequent illness, injuries, slow strength gains, or stalled progress — are often connected to under-fueling, not a missing supplement. In this episode, Christina breaks down why “food first” matters, why supplement recommendations require context, and why individualized nutrition support is so important for growing gymnasts. In this episode, we cover: ❗ Why AI and online searches cannot determine your gymnast’s supplement needs AI may be able to generate a supplement recommendation. But it cannot evaluate your gymnast’s growth, fueling, recovery, labs, training demands, injury history, symptoms, and health context the way an experienced pediatric and adolescent sports dietitian can. Your gymnast does not need a random supplement stack from the internet. She needs the right nutrition foundation first. Enough food. Enough carbs. Enough protein. Enough calories. Enough consistency. And then, if there are true gaps, supplements can be used intentionally and individually. Because supplements are just that — supplements. They are meant to fill in what is missing, not fix under-fueling. So if your gymnast is tired, sore, injured, sick often, struggling to get stronger, or not recovering well, the better question is not, “What supplement should she take?” The better question is, “Is she eating enough to support what her body is being asked to do?” And that requires individualized support, not a generic AI answer. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 200: What ChatGPT Doesn't Know About Your Gymnast's Nutrition: Calorie Needs | 08 juin 2026 | 00:22:58 | |
Are you asking ChatGPT, AI, or an online calculator how many calories your gymnast needs? It might seem like a simple question. But when it comes to pediatric and adolescent gymnasts, calorie needs are anything but simple. In this episode, Christina continues her four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition, and today’s focus is calorie needs. Because while AI can give you a polished answer, a number, or even a full meal plan, it cannot accurately assess what your gymnast’s body actually needs based on growth, puberty, training volume, recovery, injury status, health history, and where they are in their season. And for gymnasts, this matters. A young gymnast training 20 to 30 hours a week may need more nutrition than a parent, sibling, coach, or another athlete their age, even if they are smaller in size. Because calorie needs are not determined by body size alone. They are determined by what your gymnast’s body is being asked to do: grow, develop, repair, recover, and adapt to training. In this episode, Christina breaks down why calorie needs are so hard to estimate, why hunger is not always a reliable sign of whether your gymnast is eating enough, and why online calculators and AI tools often miss the bigger picture. Because your gymnast’s body is not a math problem. It is a growing, developing athlete with dynamic needs that change across growth spurts, puberty, training seasons, injury recovery, and daily life. In this episode, we cover: ❗ Why AI and online calculators cannot accurately determine your gymnast’s calorie needs AI may be able to generate a number. But it cannot evaluate your gymnast’s growth chart, training demands, puberty status, injury history, recovery, mental health, performance, and fueling patterns the way an experienced pediatric and adolescent sports dietitian can. Your gymnast does not need a generic calorie target. They need enough nutrition to support everything their body is trying to do: grow, develop, repair, recover, stay healthy, and get stronger from the work they are putting in. And that requires individualized support, not an online calculator. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 199: What ChatGPT Doesn’t Know About Your Gymnast’s Nutrition | 01 juin 2026 | 00:21:06 | |
Are you using ChatGPT, AI, or a generic meal plan to figure out what your gymnast should be eating? AI can be helpful for a lot of things, but when it comes to your gymnast’s nutrition, growth, development, injuries, training load, and recovery, there are major limitations parents need to understand. In this episode, Christina kicks off a four-part series on what ChatGPT and AI do not know about your gymnast’s nutrition. Because while AI may sound confident, polished, and helpful, it cannot properly assess your gymnast’s growth chart, puberty progression, injury history, under-fueling patterns, or what they actually need to grow, recover, and adapt to training. And when a gymnast is already under-fueled, a generic AI-generated meal plan can give parents a false sense of security while missing the deeper issue. In this episode, Christina breaks down why growth is one of the biggest clinical indicators of whether a gymnast is getting enough nutrition, why height and weight cannot be looked at in isolation, and why automated nutrition advice often falls short for pediatric and adolescent athletes. Because your gymnast does not just need enough fuel to get through practice. They need enough fuel to grow, develop, repair, recover, stay healthy, and actually get stronger from the work they are putting in. In this episode, we cover: ❗ Why AI cannot replace individualized support from a qualified healthcare provider AI may have its place, but it cannot understand your gymnast the way an experienced pediatric and adolescent sports dietitian can. Your gymnast is not a generic athlete. They are a growing, developing child or teen with unique needs, training demands, injury history, preferences, challenges, and goals. And their nutrition needs to reflect that. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 198: How to Fuel Your Gymnast for Summer Upgrade Season | 25 mai 2026 | 00:35:43 | |
Is your gymnast heading into summer training with big goals, upgrade dreams, or hopes of moving up a level this fall? Summer in gymnastics may be short, but it is one of the most important times of year for building strength, power, endurance, and new skills. But your gymnast cannot get stronger, recover well, or make the most of upgrade season if they are under-fueled. In this episode, Christina breaks down why summer training requires a different level of nutrition support, especially when gymnasts are training longer hours, switching to morning practices, attending camps, or trying to learn bigger skills. Because while it’s easy to assume a gymnast just needs more reps, more conditioning, or more time in the gym, the real issue may be that they don’t have enough fuel to support the training they are already doing. In this episode, we cover: ❗ Why summer upgrade season is so important for gymnasts Summer training is not just about doing more. It is about making sure your gymnast has the fuel, recovery, and support they need to actually benefit from the work they are putting in. Links & Resources Episode 197: What Your Doctor Isn’t Telling You About Your Gymnast’s Injury and Nutrition Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 197: What Your Doctor Isn’t Telling You About Your Gymnast’s Injury and Nutrition | 18 mai 2026 | 00:26:46 | |
Has your gymnast been told their injury is “just overuse,” “just part of gymnastics,” or something they’ll grow out of? Have you asked the doctor if nutrition could help — only to be told to “eat healthy,” take vitamin D, or maybe add a multivitamin? For many injured gymnasts, that advice is not enough. In this episode, Christina breaks down the connection between nutrition, under-fueling, growth, development, and common gymnastics injuries like stress fractures, stress reactions, OCD, gymnast wrist, Sever’s, shin splints, and other growth plate-related injuries. Because while training load, skill progression, and physical therapy all matter, one of the most commonly missed pieces is whether the gymnast’s body actually has enough nutrition to grow, repair, recover, and adapt to the demands of the sport. This episode is a must-listen for parents of competitive gymnasts who are stuck in the injury cycle, dealing with slow healing, repeat injuries, delayed growth or puberty, or wondering why their gymnast keeps getting hurt even after rest, rehab, and return-to-sport progressions. In this episode, we cover: ❗ Why many doctors miss the connection between nutrition and gymnastics injuries No supplement, superfood, or “healthy diet” can make up for a gymnast not eating enough. And if your gymnast is injured, stuck in a cycle of repeat injuries, slow to heal, or struggling to grow and develop, nutrition cannot be an afterthought. It is the foundation. Your gymnast needs enough fuel to grow, repair, recover, and adapt — especially if they are training 15, 20, or 30 hours a week. Because the goal is not just to get them back in the gym. The goal is to help them stay healthy, strong, and supported for as long as they want to be in the sport. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 196: What should your gymnast weigh? | 11 mai 2026 | 00:28:53 | |
Is your gymnast going through puberty and suddenly looking slower, less powerful, or less consistent in the gym? Has a coach, pediatrician, or even your own worry made you wonder if your gymnast’s weight or changing body is the problem? This is one of the most sensitive and misunderstood topics in gymnastics and when it’s handled the wrong way, it can cause serious harm to a gymnast’s relationship with food, body image, performance, and long-term health. In this episode, Christina breaks down the difference between body weight and body composition, why puberty changes can impact gymnastics performance, and why focusing on the number on the scale is almost never the answer. Because while it’s easy to assume that weight gain is the reason a gymnast is struggling, the real issue is often under-fueling, low strength, poor recovery, iron deficiency, or a strength and conditioning program that hasn’t adapted to their changing body. This episode is a must-listen for parents of gymnasts navigating puberty, body changes, performance dips, coach comments, or confusion around growth charts and weight. In this episode, we cover: ❗ Why gymnast weight is such a sensitive topic Not every performance struggle is about weight. In fact, for many gymnasts, the real answer is not eating less — it’s fueling more intentionally, building strength, supporting puberty, and helping their body adapt to the demands of the sport. Your gymnast’s body is not something to fix. It is something to support. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 195: Help! My gymnast only wants to eat “junk food” | 04 mai 2026 | 00:21:32 | |
Did it feel like your gymnast was constantly asking for sugar, snacks, or “junk food” no matter how much you tried to offer balanced meals? Do meals feel like a struggle, leaving you second-guessing what you’re doing? If this sounds familiar, you’re not alone and it may not be what you think. In this episode, we’re unpacking one of the most common (and misunderstood) challenges parents face: when your gymnast seems drawn to less nutritious foods. Because while it’s easy to assume it’s about habits or preferences, the root cause is often much deeper and often biological. From under-fueling to food restriction, to the way we talk about food at home, this episode walks through what’s really driving these patterns—and how to shift them in a way that supports both performance and long-term health. In this episode, we cover: ❗ Why the term “junk food” may be doing more harm than good and how food labels impact your gymnast’s mindset Not every craving is about willpower. Not every food struggle is about preferences. And often, when a gymnast seems focused on certain foods, it’s their body asking for what it needs. When gymnasts are properly fueled and supported, they can: Feel more at ease around food The goal isn’t perfect eating. It’s consistent, supportive nutrition that helps your gymnast thrive both in the sport and beyond. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 194: The Must-Know About Fueling TOPS, HOPES & Elite Gymnasts | 27 avr. 2026 | 00:33:52 | |
Did your gymnast’s competition season feel harder than it should have? Were there unexpected struggles with strength, endurance, injuries, or consistency? As the season wraps up, it’s the perfect time to zoom out and look at what might really be going on beneath the surface. In this episode, we’re breaking down one of the most overlooked (but critical) factors in performance for TOPS, HOPES, and elite gymnasts: nutrition and under-fueling. Because while it’s easy to blame skills, mindset, or body type… many of the challenges gymnasts face can actually be traced back to not getting enough fuel to support their training. From early entry into TOPS, to the intensity of HOPES, to the demands of elite gymnastics, this episode walks you through what parents need to understand about fueling at every stage—and why so many gymnasts quietly fall behind. In this episode, we cover: ❗ What the TOPS, HOPES, and Elite pathways actually look like (and how training demands increase) Not every struggle is about skill. And in the elite pathway, one of the biggest missing pieces is often adequate fueling. Without enough nutrition, gymnasts can’t:
No matter how talented they are or how hard they work. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 84: Road to Nationals Part 2 - How to Keep your Gymnast Healthy this Season [REPLAY] | 20 avr. 2026 | 00:30:06 | |
Do you know how to keep your gymnast healthy this season as they make a run at Nationals?
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| Episode 83: Road to Nationals Part 1- Back to Nutrition Basics [REPLAY] | 13 avr. 2026 | 00:18:43 | |
If your gymnast is serious about making it to Nationals this year (or any other major competition), now is the time to dial in their nutrition. And I've got something special to help you and your gymnast really hone in on nutrition to support them throughout this very long competition season. In this episode you'll hear about:
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| Episode 193: Competition Season Didn’t Go as Planned? Here’s What Your Gymnast’s Body Might Be Telling You | 06 avr. 2026 | 00:22:33 | |
Did your gymnast’s competition season feel harder than it should have been? And now that the season is wrapping up… how do you make sure next season looks different? In this episode, we’re taking a step back to reflect on competition season through a lens that’s often overlooked: nutrition and under-fueling. Because while it’s easy to blame size, skill level, or even mindset, many of the most common struggles gymnasts face—like fatigue, injuries, poor endurance, and mental blocks—can actually be traced back to not getting enough fuel to support their training. This conversation walks you through the key red flags to look for, why they happen, and what you can do now to set your gymnast up for a stronger, healthier, more consistent next season. In this episode, we cover: ❗Why strength and power issues aren’t always about size We also dive into the reality that many gymnasts begin falling behind nutritionally as training hours increase especially around Level 5–6 and how this can quietly impact performance months (or even years) later. If your gymnast dealt with injuries, fatigue, inconsistency, or didn’t perform the way you expected this season, this episode will help you connect the dots and identify what to focus on next. Because here’s the truth: Not every struggle is about skill. This episode will help you better understand your gymnast’s body, spot early warning signs, and take action so they can train, recover, and perform at their full potential. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 158: Why is my gymnast not putting on muscle/getting stronger with how much she trains? [REPLAY] | 30 mars 2026 | 00:27:45 | |
If your gymnast is putting in the work—20, 25, even 30 hours a week in the gym—but still not building muscle or getting noticeably stronger, it’s time to take a closer look at what’s really going on. In today’s episode, I’m breaking down one of the most common frustrations I hear from parents and gymnasts: "She trains so much… so why isn’t she getting stronger or putting on muscle?" Spoiler: It’s not usually about protein. Here’s the truth: Most gymnasts are not struggling to get enough protein—contrary to popular belief. While many families hyper-focus on protein, most gymnasts actually eat enough of it. What is common, though, is poor timing and distribution of that protein throughout the day. Especially in the chaos of summer training, when structure fades and routines shift, fueling often falls apart. 🛑 But even more important than that? Total energy intake. In this episode you'll learn about:
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| Episode 145: 5 Reasons Gymnastics Parents Wait Too Long to Get Nutrition Support for their Gymnast [REPLAY] | 23 mars 2026 | 00:36:11 | |
Why do parents wait so long to get nutrition support for their gymnast? No parent has ever told us they started working on nutrition with us and their gymnast "too early". In fact, it's almost always the opposite. When they learn how "off" their gymnast's nutrition was, how their underfueling (or not eating the right things at the right times) played a role in their performance issues and injuries... There is so much regret for not working on nutrition sooner. Bottom line, basically about 99% of the people who go through our 1:1 program all say the same thing. They all say that they wish they had worked with us directly on their gymnast's nutrition years prior. I will never stop talking about underfueling in this sport. It's the number 1 career killer and is so so preventable. We have a lot of free content addressing this topic (podcast, blog, instagram etc) which I know a lot of parents appreciate, follow, and try to implement. And I will always continue to provide this free content to spread awareness. But reality is, medical advice is nuanced and most gymnasts need a deep dive into what's working and what isn't. And that's not going to happen through an IG post. In this episode you'll hear the 5 most common reasons parents wait to get nutrition support and WHY I can't just make general, medical recommendations without knowing your gymnast's specific situation. Hopefully you'll feel inspired to take early action (even if you're nervous or unsure!). Listen in to today's episode to learn more about:
Links & Resources
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| Episode 135: How to Support Your Gymnast's Nutrition When it’s a Rebuilding Season [REPLAY] | 16 mars 2026 | 00:35:05 | |
Is it a rebuilding season for your gymnast this year? It’s hard to sit on the sidelines when everyone else is competing. We have a LOT of gymnasts in this situation right now, and honestly I am so grateful we get to support them. They are taking advantage of an unfortunate situation to dial in their fueling to support health and a strong comeback). And for many, it was wakeup call to the fact their nutrition wasn't adequate to support everything they were trying to do in and out of the gym. If you want to help your gymnast not just get through, but power through this rebuilding season and come back stronger than ever, today's episode is a must listen.
Links & Resources
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| Episode 139: Acute vs Chronic Underfueling in Gymnasts [Competition Season Edition REPLAY] | 09 mars 2026 | 00:17:54 | |
This biggest mistake we’re seeing high level gymnasts make right now is… Only eating WHEN and IF they “feel hungry enough”… “my gymnast eats well” is 100% subjective This can lead to "acute" underfueling. And a lot of gymnasts are already chronically underfueled, so this is a double whammy to acutely underfuel on competition day as well. Here's what we're seeing from gymnasts right now: 🤸♀️If the comp is early afternoon, they try to sleep in as late as possible and have 1 meal before getting dressed and out the door. That ain’t gonna cut it. I had this convo with one of my newest elite qualifiers this weekend. 👉🏻The comp was at 3PM. She had breakfast about 9:30/10 (a little later than I prefer, but I was a SUPER solid breakfast so I’ll take it). 👉🏻They were worried about trying to fit in lunch, getting dressed (didn’t want to eat a lot in a tight Leo), and also going to support her friends who were competing before her. 👉🏻We worked out a plan to fit in a solid pre-comp lunch and a little pre-comp snack as she was walking in. And guess what!? She qualified! Fueling = ✨Magic✨ Want to learn more? We just published a brand-new FREE masterclass for parents of optional/elite competitive gymnasts! This is a must listen for all my gymnast parents (and coaches!) out there who are all wondering...Is my gymnast underfueled? Click here to learn more in this new 45 min free training Links & Resources
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| Episode 192: Food Allergies vs Food Intolerances in Gymnasts | 02 mars 2026 | 01:15:15 | |
Is it really a food allergy or something else entirely? In this episode, we’re tackling one of the most confusing topics in youth athletics: food allergies vs. food intolerances and how both intersect with under-fueling in gymnastics. I’m joined by a repeat guest and allergy-immunology nurse practitioner (and fellow gymnast mom) to break down what’s real, what’s misunderstood, and what every parent and coach needs to know. Because while true food allergies absolutely exist and require strict management, many gymnasts are unnecessarily restricting foods due to fear, misinformation, or non-specific symptoms that are actually caused by chronic under-fueling. And in a sport where athletes are already at high risk for not eating enough, removing foods without clear evidence can quietly worsen growth, digestion, recovery, and performance. In this episode, we cover: ❗What true food allergies actually look like (and how they’re diagnosed) We also share real clinical scenarios from gymnasts misdiagnosed with food intolerances to athletes who improved dramatically once fueling was addressed first. If your gymnast has stomach aches, fatigue, frequent illness, food fears, or multiple food restrictions, this conversation is essential. Because here’s the truth:
This episode will help you feel more confident navigating food fears, medical advice, and nutrition decisions so your gymnast can stay healthy, strong, and thriving. Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 191: Gymnast Periods, PMS, and Birth Control | 23 févr. 2026 | 00:31:08 | |
Is it really normal for a gymnast to not get her period until much later? In this episode, we’re asking the questions most families were never taught to ask about periods, nutrition, and hormonal health in gymnastics. Because missing periods, severe cramps, intense PMS, and being put on birth control “to manage symptoms” aren’t rites of passage — they’re red flags. If your gymnast has been told that late periods are genetic, that painful PMS is just something to push through, or that birth control is the answer, it’s time to look closer. ❗Is she actually eating enough to support growth and high-level training? Here’s the hard truth: a healthy menstrual cycle is a sign of health — not an inconvenience. And for many gymnasts, missing or painful periods aren’t caused by training itself, but by under-fueling and unmet nutritional needs. In this episode, I break down why delayed periods are so common in gymnasts, how nutrition and mineral balance directly impact menstrual health, and why birth control is often a band-aid that prevents real healing. I also share real case studies from my clinical work showing how gymnasts restored healthy cycles without relying on hormonal contraceptives. If you want your gymnast healthy, resilient, and thriving — not just surviving — this episode is a must-listen. 🎧 Links & Resources Join here: $17 earlybird pricing through Nov 8th (and YES there will be a replay) | |||
| Episode 169: What we learned from our Gymnast Fueling Audits [REPLAY] | 16 févr. 2026 | 00:24:57 | |
When parents hear “fueling,” they often assume their gymnast is doing okay—but our recent gymnast fueling audits revealed a very different story. Here’s what we found:
And the scary part? A lot of these gymnasts already had serious injuries—stress fractures, overuse injuries, elbow pain requiring an OCD rule-out. These are not just “random bad luck” injuries. They’re a direct reflection of inadequate fueling. Some of the families we worked with have followed us for years. A few were doing okay but still had blind spots. Others really needed more support than they realized—and would be better served by investing in a comprehensive program rather than piecing things together with every bootcamp, challenge, or workshop they see. I get it—sometimes it really isn’t in the budget. But I’ll also challenge you to look at where your money is going…because if your gymnast isn’t getting the nutrition she needs, none of that will keep her healthy or performing at her best. In this episode, I’ll walk you through exactly what we learned from our gymnast fueling audits—and how you can start identifying the red flags before your gymnast ends up injured, stuck, or sidelined. Because fueling is the foundation. Without it, nothing else matters. 👉 Listen in to learn what these audits revealed—and what steps you can take now to protect your gymnast’s health, growth, and performance. Links & Resources
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| Episode 190: Protein, Fiber, or Something Else? What should be the focus for 2026 for gymnasts? | 09 févr. 2026 | 00:13:18 | |
If you’re honest, you’ve probably asked yourself this at least once: We’re trying so hard… so why does nutrition still feel so confusing? In this episode of the Gymnast Nutritionist Podcast, I break down one of the biggest disconnects I see with families of competitive gymnasts: parents believe they’re fueling well, but key pieces are missing that directly impact health, growth, and performance. Nutrition advice is everywhere, and much of it is designed for adults not growing, training athletes. In this episode, I dive into why young gymnasts’ needs are completely different, and how common obsessions with protein and fiber can actually backfire when basic fueling isn’t in place. If your gymnast:
…it’s time to look closer. We'll talk: ❗ Why protein needs for gymnasts are often misunderstood ❗ How fiber can create a false sense of fullness in under-fueled athletes ❗ Why real food matters more than fortified products ❗ How timing around training impacts performance and safety ❗ What successful families are doing differently to support long-term growth and consistency Here’s the hard truth: adequate fueling is a safety issue. Gymnasts can work incredibly hard in the gym but if their bodies aren’t properly supported, progress stalls and injury risk rises. If you’re stuck in the cycle of “we’re doing everything right, but nothing is improving,” this episode will help you identify what’s missing and what to focus on first. 🎧 Listen now to simplify nutrition, ease the overwhelm, and make sure your gymnast’s hard work actually pays off. Links & Resources
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| Episode 189: Are you (and your gymnast!) really putting in the work for the results you want? | 02 févr. 2026 | 00:40:43 | |
If you’re honest, you’ve probably asked yourself this at least once: We’re doing all the things… so why isn’t it working? You can work hard and still not get results. In this episode, we’re asking the hard question: are you and your gymnast really putting in the work for results you want? What does this actually looks like and why so many families are stuck despite “doing everything right”? If your gymnast can’t stay healthy even though you’re “working on nutrition,” it’s time to look closer. ❗Are they actually eating enough to support their training? Here’s the hard truth: adequate fueling is a safety issue. I like to say, "if you can fuel it, you can do it". But the uncomfortable truth is that many gymnasts are working incredibly hard in the gym… while their bodies are quietly falling behind. Today I'm breaking down the most common disconnects I see with families who think they’re supporting their gymnast’s health, but are missing key pieces that make all the difference. Plus what our most successful families are doing so their gymnast's hard work produces the results they want. If you’re stuck in the cycle of “we’re working so hard but nothing is improving,” this episode is your wake-up call. 🎧 Listen now and learn more about how to make sure everything you and your gymnast are doing gives you the outcome you actually want. Links & Resources
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| Episode 188: Gymnast Mental Blocks and Nutrition | 26 janv. 2026 | 00:33:57 | |
As competition season approaches, many parents are suddenly seeing more fear, anxiety, and mental blocks in the gym. What’s surprising is how often these struggles show up right as families start asking about fueling. This episode explores the connection between gymnast mental blocks and nutrition, and why emotional challenges often intensify when the body is under stress. First, this is common. The pressure of upcoming meets can absolutely trigger mental blocks, and many gymnasts benefit from working with a licensed therapist or sport psychologist. Mental support matters. But nutrition is often a missing piece. When a gymnast isn’t eating enough to support training, growth, and stress, the body shifts into survival mode. This activates the fight-or-flight response, making the brain more reactive and less flexible. Underfueling often shows up as increased anxiety, panic before skills, emotional outbursts, or sudden fear that feels “out of nowhere.” When food restriction or disordered eating patterns are involved, nervous system stress increases even more, often intensifying mental blocks and emotional volatility. When gymnasts are supported with consistent fueling, adequate electrolytes, balanced minerals, and stress-aware nutrition, improvements in mood, focus, sleep, and emotional regulation often follow. Mental health in kids and teens isn’t just psychological. It’s also physiological. Minerals play a key role in nervous system regulation, stress response, and brain chemistry. Mental health symptoms are rarely caused by one deficiency. They’re usually the result of imbalance. 🎧 Listen now and learn more about:
Links & Resources
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| Episode 187: What to do when your gymnast refuses to eat before a competition | 19 janv. 2026 | 00:16:41 | |
If you’re listening to this episode, there’s a good chance you’ve been there... standing in a hotel room, a gym lobby, or in the car on competition morning while your gymnast says, “I’m not hungry,” or flat-out refuses to eat anything. And you’re left wondering, what do I do with this gymnast who refuses to eat before a competition? Is this normal? So today we’re going to talk through exactly what to do when your gymnast refuses to eat before a competition. Calmly, practically, and with safety in mind. It's actually incredibly common in gymnastics. This happens at all levels, even with gymnasts who fuel well the rest of the time. Most of the time, this is driven by nerves; when the nervous system is in a heightened stress state, digestion slows and appetite drops. That is a normal physiological response. HOWEVER “I’m not hungry” does not mean “I don’t need fuel. Gymnasts don’t need a full stomach to compete safely. But they do need available energy. Fuel supports focus, coordination, confidence, and injury prevention. And if your gut tells you something isn’t right, listen to it. 🎧 Listen now and learn more about:
Links & Resources
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| Episode 186: Why Gymnasts Say They Want to Feel Light When Competing (And What Actually Works) | 12 janv. 2026 | 00:34:09 | |
“My gymnast just wants to feel light when competing.” If you’ve heard this phrase, or your gymnast has said it herself, this episode is for you. When a gymnast says she wants to feel light when competing, she might THINK she's talking about a number on the scale. But she’s really trying to describe something deeper. She wants to move faster. She wants to feel powerful and explosive. She wants skills to feel effortless instead of heavy and stuck. She wants to look dynamic, confident, and sharp under pressure. But here’s the problem. In today’s episode, we break down what it really takes to achieve a faster, more powerful and dynamic way of competing. And why so many gymnasts are unintentionally sabotaging that goal. You’ll learn the three biggest mistakes gymnasts make when trying to feel light in the gym, and what actually matters from a physiological, nervous system, and fueling standpoint. If your gymnast has been chasing that “light” feeling by eating less, skipping meals, or fearing fuel, this conversation will shift how you think about performance forever. Because the gymnasts who look light aren’t empty. 🎧 Listen now and learn more about why Gymnasts Say They Want to Feel Light When Competing (And What Actually Works) Links & Resources
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| Is it too late to start working on nutrition during competition season? [REPLAY] | 05 janv. 2026 | 00:30:38 | |
Is it “too late” to start working on your gymnast’s nutrition this competition season? Short answer: “NO” SO MUCH can happen in just a few weeks of proper, adequate fueling to support your gymnast’s health, recovery, and performance. Some things can improve really quickly ✅ Heavy legs/muscles (often from inadequate carb intake/poor recovery) ✅ Fatigue/lethargy ✅ Headaches/stomachaches ✅ Poor mood/emotion regulation ✅ Energy, power, endurance during long workouts Other things take more time ❌ bone injury healing (stress reaction/fracture/break) ❌ poor growth/development ❌ GI issues (bloating, constipation) ❌ primary or secondary amenorrhea (no period) ❌ intense burnout/overtraining related fatigue (nervous system) ❌ body composition changes Time is marching on whether you like it or not, and underfueling is sneaky and often not seen by the naked eye Will this add to your “mental load” this spring? Yes and no.
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| Episode 184: What to feed your gymnast when they're injured | 29 déc. 2025 | 00:11:47 | |
Does your gymnast really need to eat less when she’s injured? When a gymnast is injured, her body isn’t “doing less.” It’s working overtime. And 99% of high level gymnasts have no business eating less during recovery. Under-fueling during injury slows repair and can turn a short recovery window into a long, frustrating setback. Or lead to re-injury sooner than later. We’ll talk about:
If your gymnast is injured or you want to prevent a slow, incomplete recovery in the future, this episode will help you rethink how nutrition supports healing and long-term performance. 🎧 Listen now and learn more about your gymnast's needs during injury; how to fuel recovery the smart way. Links & Resources
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| Episode 183: Competition Nutrition Strategies from Level 5-10 and Elite gymnasts | 22 déc. 2025 | 00:44:56 | |
Gymnast parents have been joining me for a FREE weekly webinar each week of December: the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully. So today let's talk about Competition Nutrition Strategies from Level 5-10 and Elite gymnasts With the 2026 competition season upon us, we're going to focus on the varying needs for competition nutrition strategies for gymnastics at the different levels. Every new level brings with it new challenges and opportunities. It's easy to get distracted with things your gymnast doesn't need yet... Or spend years (and money!) on things that aren't what they really need in the long run. From marathon long meets, to weird session times, to nerves and pressure kicking in, there's a lot more than just gymnastics to navigate come competition time. Things you need to think about at every level of this sport:
Let's compare/contrast the challenges at each level with fueling, performance, staying healthy, etc. What kind of competition nutrition strategies does your athlete need at their current level of gymnastics? Listen in to today's episode to dial in before season starts. Links & Resources
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| Episode 182: Would your gymnast's nutrition score an 8.0 or 9.5+? | 15 déc. 2025 | 00:42:00 | |
Gymnast parents have been joining me for a FREE weekly webinar each week of December: the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully. So let's talk about how every tenth matters...would your gymnast’s nutrition score an 8.0 or a 9.5+? Your gymnast SAYS she wants to do well this competition season...but does her nutrition really reflect her goals? Most gymnasts' fueling would score in the 8.0 range... they're "giving tenths away" by missing out on the right foods, in the right amounts, at the right times to help them perform their BEST Learn how your gymnast's nutrition score can go from that 8.0 to 9.5+ range when it comes to their fueling SO THAT they can reach their big goals + dreams this season (and for many after) I'm talking about some of the most-over-looked aspects of fueling that gymnasts miss that are like literally "giving away tenths" in their routines. And trust me, I'm a judge (actually, I really am. Going on 17+ years and a Nationally rated/NCAA USA Gymnastics judge so I do know a thing or two about how nutrition can level up your gymnast's performance. If you want this to be the year your gymnast stops giving away tenths during her routines, this episode will show you what needs to change now. Before comp season chaos catches up. Links & Resources
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| Episode 181: Comp Season and REDs—Injuries, Immune Health, and Endurance/Performance Issues | 08 déc. 2025 | 00:37:40 | |
ICYMI… this week we launched our new, FREE, 4-week Zoom webinar: the FUELED Comp Season Series. Each Tuesday this month at noon MT, I’m covering a key topic your gymnast needs to navigate competition season successfully. First up: injuries, immune health, endurance/performance issues, and REDs during comp season. In this episode, we’re diving into the overlooked connection between why so many gymnasts struggle with injuries, illness, and performance decline right when it matters most and REDs (Relative Energy Deficiency in Sport). This episode is especially for parents who:
Competitive season is a high-stress window for gymnasts—physically, mentally, and physiologically. When fueling isn’t adequate for the training load, this is often when REDs symptoms show up loud and clear:
Parents often assume these problems are “just part of season,” but they’re not. They’re warning signs. If you want this to be the year your gymnast stops falling apart mid-season, stops getting injured or sick right before big meets, and finally performs to their true ability, this episode will show you what needs to change now. Before comp season stress catches up. Links & Resources
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| Episode 180: Can We Stop Telling Gymnasts How Their Bodies Should Look? | 01 déc. 2025 | 00:15:09 | |
In this episode, we’re having an honest conversation about gymnast bodies, growth, and the persistent (and harmful) belief that adults can (or should) control how a gymnast develops. You cannot tell where a gymnast is in their growth trajectory just by looking at them or comparing them to their teammates. Growth is completely individual. It's shaped by genetics, prior growth patterns, and the adequacy of nutrition. And yet, the sport continues to act like height, weight, or body type determines success. Spoiler: it doesn’t. Sure, being extremely tall may make certain events more challenging. But what will definitely hurt a gymnast's success is career ending injuries due to REDS. Can we just stop with adults making assumptions and “predictions” about gymnasts' bodies that often have no basis in science? What’s even more frustrating? It’s almost 2026, and we STILL have coaches telling parents not to “overfeed” their gymnasts out of fear they’ll get “too big.” Nearly every time we hear this, it’s coming from an elite coach claiming they “know” everything about gymnast growth and development. Meanwhile, the gymnasts receiving this advice are commonly underfueled, behind in growth, and nowhere near the trajectory needed for long-term success. Listen in to hear more about:
Links & Resources
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| Episode 179- Fueled Gymnast Fall: How to prevent the mid-season IMPLOSION | 24 nov. 2025 | 00:32:55 | |
Welcome back to Fueled Gymnast Fall, a podcast series on what you need to know about fueling your gymnast as we move into this next competitive season. Today, we’re tackling a major issue I see EVERY. SINGLE. YEAR: the mid-season implosion. A lot of gymnasts start the season in one of two places: By January or February, the wheels start to fall off. And parents are left wondering, “How did we get here again?” A mid-season implosion isn’t random. It’s predictable—and preventable—when you understand the warning signs and support your gymnast with the right fueling strategies. By the end of this episode, you’ll know exactly how to help your gymnast avoid the mid-season implosion—the fatigue, injuries, illnesses, and burnout that derail even the most talented athletes. We’re breaking it into three focus areas that matter most this time of year. In this episode you'll hear about:
Links & Resources
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