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This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing!
TOPIC TIMESTAMPS:
7:45 Becca’s PhD in wildlife biology
11:20 Becca’s former pro cycling career
19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey
21:20 The harm of commenting on bodies
27:55 Healthy vs harmful nutrition education
29:30 Eating disorder struggles as a pro athlete
33:20 Becca’s ED recovery and changing relationship with sport
35:25 Identity and life changes outside of athletics
39:30 Meat vs vegan diets in athletics and ED recovery
42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner
47:10 Workout fueling tips; pre/post training snack ideas
54:20 High carb fueling for better performance; training and race day nutrition
1:01:30 End of the podcast questions
We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast.
Find more about Becca on her website: www.beccawindell.com
Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator.
TOPIC TIMESTAMPS:
5:50 Meghann’s dietetics and running story
10:30 Marathon running and pursuing athletic goals for fun
15:50 Meghann’s nutrition philosophy and fueling performance
18:25 Nutrition travel tips and pre-race fueling
24:00 Carbohydrate loading 101
28:30 How many carbs do you really need?
31:20 Carb loading myth busting: gaining weight and water retention
34:40 Rebalancing meals: prioritizing carbs over proteins and fats
37:50 Hydration needs and tech for calculating sweat rate
48:00 Debunking a fear of sodium
49:30 Under-hydrating vs over-hydrating
54:30 Dealing with GI issues and gut symptoms
58:45 End of the podcast questions
Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole
Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance. We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions.
TOPIC TIMESTAMPS:
7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes
17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance
22:15 Keto diets impair performance and economy
26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes
29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling
33:10 Debunking the “train low carb, race high carb” paradigm
40:00 Training with carbs for optimal performance
42:45 Ketone supplements for sports nutrition
46:10 Keto diets impairs immune and bone health, and iron status
53:20 RED-S: is it being over-diagnosed?!
1:01:00 End of the podcast questions
Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with Olympic Trials qualifier and registered sports dietitian Kelsey Pontius. Kelsey recently competed in the 2024 US Olympic Marathon Team Trials, and comes on the podcast to share about her nutrition and athletics journey. Growing up playing soccer, Kelsey credits this background to her ability to remain injury free as a runner, allowing her to ascend to an elite level. Personal and professional experiences have highlighted to Kelsey the importance of carbohydrates for health and performance; we discuss the emerging awareness of low carbohydrate availability (LCA) independent of RED-S, and the impact of carbohydrates on recovery, bone health, hormones, iron absorption, performance, and more.
Kelsey’s current area of interest is around understanding blood glucose and the usefulness of measuring it for healthy, athletic populations. We do a brief blood sugar 101, talking about healthy responses to exercise as well as disorders like diabetes and glycogen storage disease, the condition affecting my son. We chat about continuous glucose monitors for healthy and unwell populations, as well as tips on how most of us should think about blood sugar spikes, fluctuations, and CGMs. We finish off with our usual end of the podcast questions.
TOPIC TIMESTAMPS:
8:15 Kelsey’s journey as an athlete and sports dietitian
13:00 From soccer to running in the Olympic Trials
20:15 Low carbohydrate availability, performance, and RED-S
24:15 How many carbs do we really need?
27:50 The effects of carbohydrates on iron levels, bone health, recovery and hormones
34:00 Performance improvements from more carbs
41:15 Society’s carb phobia and how carbohydrates impact blood glucose
47:40 Measuring blood sugar, spikes and fluctuations: lower is not better!
51:15 Blood glucose 101, diabetes, and continuous glucose monitors (CGMs)
55:00 Use of CGMs in sport and healthy populations
1:05:00 Blood glucose disorders and CGMs
1:09:30 Night time snacks for better blood sugar control and sleep
1:11:30 How to think about blood sugar and CGMs
1:16:40 End of the podcast questions
Check out Kelsey’s website: meteornutrition.com
Follow Kelsey Pontius on Instagram @sportsdietitiankelsey and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with professional ultrarunner and board-certified physician and surgeon Dr Stefanie Flippin. Stefanie just completed lululemon’s FURTHER event, running an epic 6-day ultramarathon in the name of science and research into women’s sport. We discuss her career path as a surgeon, as well as her recent decision to step away and prioritize her running and coaching careers. Stefanie shares her athletic background, beginning as a ballet dancer before finding running and now competing as an elite ultrarunner. She talks about how her medical training informs her approach to injuries and coaching, and the ways stress and grief have recently influenced her physical health. We discuss some key factors influencing injuries: nutrition, training, and strength. Stefanie follows a vegan diet and we dive deep into how and why she made the transition, meeting her nutrition needs as a plant-based elite athlete, and common myths about getting enough iron and protein. Stefanie gives listeners great advice on finding vegan protein sources, as well as tips for people wanting to eat more plant-based. We chat about Stefanie’s racing and training nutrition, including avoiding high fiber foods close to race day, and consuming carbohydrates and gels on the run. We finish off with our end of the podcast questions, hearing more about Stefanie’s diverse athletic background!
TOPIC TIMESTAMPS:
10:00 Dr Flippin: Stef’s medical background as a surgeon; from ballet to running
14:10 The impact of stress and grief on injuries
18:00 Knowing when to run vs rest, when to push through
21:00 Injury prevention: addressing nutrition, training, and strength
25:00 Going vegan as an elite athlete
30:45 Vegan fueling myths: iron and protein deficiencies
34:45 Protein on a vegan diet
38:35 Tips for eating more plant-based
41:45 Nutrition is part of training
44:50 Race day nutrition advice: fiber and carbohydrates
48:20 Career changes: choosing athletics over medicine
57:20 End of the podcast questions
For more on Stefanie, check out stefanieflippin.com
Follow Dr Stefanie Flippin on Instagram @stefanieannflippin and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with 4x obstacle course racing World Champion, ultrarunner, eating disorder and mental health advocate, Amelia Boone. Amelia has been very open about her decades long struggle with anorexia, as well as her recovery journey in recent years. She shares these experiences, highlighting her motivations to change and get help. We bust some eating disorder myths and stereotypes: anyone in any body can have an eating disorder, and everyone struggling is sick enough to deserve help! We touch on the consequences of underfueling, such as repeat injuries, and Amelia reassures listeners that with proper fueling and a menstrual cycle, bone health can improve for far longer than once thought. Amelia and I talk about aging as it relates to starting a family and athletics, being motivated to recover for the health of future children, and Amelia’s experience with the egg freezing process. Amelia is wonderful, and this is a conversation not to be missed!
TOPIC TIMESTAMPS:
6:40 Introducing Amelia Boone
8:00 Destigmatizing eating disorders; sport during eating disorder recovery
13:10 Lifelong eating disorder struggles; recovery is a long journey
20:30 Deciding to pursue recovery and go to a treatment center
26:15 Anyone, any body can have an eating disorder; you are sick enough to get help!
31:45 Injuries, underfueling, and bone health
36:00 Building bone density
40:00 Considering children and parenthood when you’ve struggled with food
46:55 Egg freezing; over 40 is to be a mom and/or an athlete
51:50 End of the podcast questions
Check out Amelia’s Substack at ameliaboone and on her website: ameliabooneracing.com
Follow Amelia Boone on Instagram @arboone11 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with To Taste’s Registered Dietitian and culinary nutrition specialist Lexi Cole. To Taste is a culinary nutrition company on a mission to enhance nutrition education and culinary experience. We discuss the importance of learning how to cook, as well as kitchen and knife skills, for mental and physical health, including the emerging field of culinary medicine. Lexi shares her journey to becoming a dietitian, rooted in family food memories and a desire to fuel better as an athlete. Lexi has a particular interest in nutrition sustainability, sharing two top tips: eat more plants, and waste less food. We help listeners better understand food safety labeling, as well as how to use leftovers before they go bad. Lexi and I also talk about the importance of honoring your heritage and culture through food; the episode’s overarching message is that food is for more than nutrition or fuel, it is to be enjoyed! Finally, Lexi leaves listeners with advice for fueling their sport: trust your body’s intuition and cravings, it’s most likely right!
TOPIC TIMESTAMPS:
6:30 Understanding “To Taste: A Culinary Nutrition Experience”
11:30 Learning how to cook confidently; teaching nutrition
15:50 To Taste’s settings and services
18:35 The importance of kitchen and knife skills; therapeutic benefits of cooking
24:20 Lexi’s journey to dietetics and culinary nutrition: family food stories, fueling as an athlete
29:00 Culinary medicine: promoting health in the kitchen
31:15 Sustainability in the kitchen: Lexi’s 2 top tips
34:10 Eat more plants (but not only plants); “beans is how”
39:45 How to use your leftovers and waste less; food safety and “best before” labels
46:00 Lindsey’s fueling and food waste tip for athletes!
49:30 Catering to culture and heritage
55:45 Summary: food is more than fuel, it is to be enjoyed as well!
57:40 Athlete intuition: lean in to your cravings
Find out more about To Taste here: https://totaste.com/
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with endurance sports journalist, ultrarunner, and podcaster Molly Hurford. Molly is also a coach and author, passionate about getting people—especially girls and women—psyched on adventure and being outside. We talk about how the lessons learned through sport translate into life, highlighting the importance of sport for women and girls. Molly and I discuss the huge participation dropout rate in teen girls, emphasizing strategies for keeping them in sports, including: female athlete role models, normalizing puberty, positive fueling messaging, and more. Molly shares how she helps to inspire and empower young girls to enjoy sports and reading through her “Shred Girls” book series, Strong Girl Publishing company, the Consummate Athlete podcast, coaching, and more. Tune in to hear all about pre race meals, the problem with “What I Eat In A Day’ content, and how Molly fuels her ultramarathons on Mountain Dew and bagels!
TOPIC TIMESTAMPS:
7:15 How sports benefits your whole life; Molly’s athletic background
10:20 The importance of sport for women and girls
12:25 Strong Girl Publishing: making sport and reading cool for girls
21:30 Giving young athletes better nutrition and puberty education
27:20 Positive food memories and stories
29:15 Pre race meals and carbs: educating parents and debunking diet culture
34:10 Problematic athlete diets and “what I eat in a day” content
36:15 Consequences of underfueling: impaired performance, injuries, burnout
38:40 Molly’s career as a writer: geeking out on sports
41:40 Cycling 101 and riding memories: breaking down barriers to participation for women and girls
50:20 More to Molly: coach, ultrarunner, Consummate Athlete founder and podcast host
52:30 End of the podcast questions
Find out more about Molly, her books, and coaching on her website: https://www.mollyhurford.com/ and Strong Girl Publishing here
Tune into the Consummate Athlete podcast
Follow Molly Hurford on Instagram @mollyjhurford @consummateathlete @stronggirlpublishing and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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With Valentine’s Day falling this week, I recorded a special solo episode of the Female Athlete Nutrition podcast in dedication to my mom. In many previous episodes, I’ve spoken about the impact my dad has had on my own athletics career, however my mom also heavily influenced this journey too. So today, I share memories of my mom’s involvement in sports, how she inspired and supported my athletics, and our common passions for gymnastics and swimming. I reflect on how athletics have shaped my family, as well as the different sports my sisters and I have participated in, expressing a whole heap of gratitude for my mom throughout. Thank you mom!
For supplement suggestions & discounts from Lindsey Cortes please use the link below:
https://p.bttr.to/2ZUQA1Q You may also email [email protected] for more information!
Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view
Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6
TOPIC TIMESTAMPS:
1:15 My dad as my sporting role model
2:45 My mom as my sporting role model too
4:40 A message to you mom; shared athletics memories
7:45 A message to you listeners: being you is enough!
8:50 My family and athletics
Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with sports medicine physician Dr. Efren Caballes, a Boulder-based sports doctor currently working with many professional athletes, primarily runners. He is also the co-host of the Ready To Run podcast, helping individuals navigate injuries and reduce injury risk. Dr. Caballes talks about how and why he came to specialize working with injured athletes, as well as his own athletics journey. We discuss common injuries, and the role of ultrasound and platelet-rich-plasma (PRP) for injury management. Lindsey and Dr. Caballes dive deep into the impact of nutrition on injuries, primarily the connection between underfueling and bone stress injuries, like stress fractures. Dr. Caballes highlights how common underfueling is in injured athletes, and why a team approach to treatment that includes a dietitian is needed. We chat about RED-S signs and symptoms, including non-hormone-related ones, before Dr. Caballes answers the usual end of the podcast questions.
TOPIC TIMESTAMPS:
4:30 Dr. Cabelles’ Ready To Run podcast
6:20 Dr. Cabelles’ path to sports medicine
10:55 Common sports injuries and diagnoses
15:40 PRP injections for injuries
19:10 A team approach to injury management; the role of a dietitian
21:35 Underfueling and bone injuries
29:10 Treating elite athletes
34:35 Male vs female signs of underfueling
37:20 Non-hormonal signs of underfueling
41:10 End of the podcast questions
Find out more about Dr. Efren Caballes on his website drcsportsmed.com
Follow Dr. Efren Caballes on Instagram @drcsportsmed and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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In this episode of the Female Athlete Nutrition, I have the honor of interviewing a true legend, world renowned exercise physiologist and nutrition scientist, Dr. Stacy Sims. Dr. Sims is a true pioneer in this field, who aims to revolutionize exercise nutrition and performance for women. We talk about the lack of research in female athletes, before diving deep into differences in female and male physiology beyond hormones, including the heightened risk of low energy availability and related bone stress injuries in women. As Dr. Sims espouses, “women are not small men” and performance differences are the result of far more than just testosterone and other hormones. We touch on transgender athlete inclusion from a physiological perspective and the need for more sports science research.
Dr. Sims and I discuss popular topics like: creatine for women; nutrition and training considerations for young athletes; navigating puberty; and more. Dr. Sims answers some of your questions, as well as our usual end of the podcast questions! Topics include: the importance of lifting heavy for female athletes; sprint and high intensity training; exercise after RED-S recovery; caffeine and the menstrual cycle; and understanding low heart rates in athletes.
In this episode we talk about:
5:15 Questioning current training and nutrition norms
8:30 Research in women athletes
14:00 Sex differences beyond hormones: body composition, metabolism, injuries
17:50 Creatine for female athletes
23:10 Youth and adolescent athlete considerations
26:35 Low energy availability, kisspeptin and the brain
33:10 Women are not small men; transgender athletes in sports
42:40 Demystifying puberty, hormones, and periods for girls and women
46:40 The importance of strength and power training
49:30 RED-S recovery and high intensity training
53:15 Caffeine and the menstrual cycle
55:40 Low heart rates in athletes: fitness vs low energy availability
58:00 End of the podcast questions
For more on Dr. Stacy Sims, check out her website https://www.drstacysims.com/
Follow Dr. Sims on Instagram @drstacysims and me, your host Lindsy Cortes, on Instagram @female.athlete.nutrition
For supplement suggestions & discounts from Lindsey Cortes please use the link below:
https://p.bttr.to/2ZUQA1Q You may also email [email protected] for more information!
Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view
Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This solo episode of the Female Athlete Nutrition podcast is all about supplements, especially collagen. Until recently, I’ve been skeptical about collagen supplementation, but recent personal experiences have changed my perspective. I talk about the benefits of collagen both my husband and myself have experienced recently, before diving deep into what collagen actually is and why we need it. A vital protein in our bodies, I discuss the place for supplementation versus consuming certain foods like gelatin with vitamin C to promote collagen synthesis. With a lot of mixed messaging and marketing hype surrounding collagen, I discuss what the science says, especially for female athletes. Recent research suggests collagen’s effects on tendons and ligaments may help prevent certain injuries in female athletes, such as ACL tears. I summarize my thoughts on collagen and my stance on supplements in general, leaving listeners with tangible advice for evaluating their own supplement use.
For supplement suggestions & discounts from Lindsey Cortes please use the link below:
https://p.bttr.to/2ZUQA1Q You may also email [email protected] for more information!
Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view
Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6
TOPIC TIMESTAMPS:
1:15 Introducing this episode: all things collagen
1:45 Supplements 101
6:30 Lindsey’s past and present collagen opinions
10:30 What is collagen?
15:35 Collagen for athletes: sorting science from fiction
20:50 Lindsey’s collagen conclusion
For more on collagen, check out Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Professor Keith Barr
Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with registered dietitian and pioneer of research into female athletes, Dr Kelly Pritchett. From personal experiences as a top NCAA DI swimmer and decades of work with female athletes of all levels and sports, Dr Pritchett is quite the expert on all things female athlete nutrition. We talk about the fueling mistakes she made that led to her studying nutrition, before diving deep into chocolate milk for athletic recovery, fact versus fiction! Dr Pritchett and I discuss the research she’s been involved in looking at RED-S and underfueling in different sport populations: runners, ballet dancers, ball-sport athletes, and elite versus recreational. Dr Pritchett explains methods for assessing energy intake and RED-S screening tools, as well as the problems with food reporting and calorie counting. Exercise dependency and eating disorder risks are other topics we touch on, highlighting the prevalence of disordered relationships with sport and nutrition, before finishing with our usual end of the podcast questions.
TOPIC TIMESTAMPS:
5:20 Kelly’s collegiate career: NCAA DI swimming and studying nutrition
9:50 Kelly’s nutrition struggles: underfuelling, amenorrhea, bone injuries
12:15 Chocolate milk for recovery
16:30 Exercise dependency and fueling in runners
22:20 Nutrition and health markers in ballet dancers
26:00 Assessing athletes’ energy and fueling
28:25 RED-S in college vs recreational athletes
34:35 Eating disorder risk in athletic trainers
36:35 Kelly’s current and future research: RED-S in ball-sports athletes
40:45 End of the podcast questions
Follow Dr Kelly Pritchett on Instagram @kpritchettrd her work @cwusportsnutrition and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with Team USA volleyball player Betsi Flint. Betsi talks about her path to playing professional volleyball, from high school standout to competing in both indoor and beach volleyball at the NCAA DI level. We discuss Betsi’s journey with nutrition, and how criticism from a coach led her down a path of restriction and disordered beliefs about healthy eating, appearance, and body weight. Betsi shares the negative effect this had on her performance, and how focusing on her performance and strength over appearance made her a much better athlete!
A new mom, we discuss how Betsi balances motherhood with elite athletics; managing sleep deprivation, competition and practice schedules, and the mental and physical energy required to care for her daughter requires Betsi pays plenty of attention to her nutrition. We talk about specific performance nutrition strategies, fueling before, during, and after workouts, and eating when traveling. Betsi shares her hopes to compete in the 2024 Paris Olympic Games in beach volleyball and her path to get there, before we finish with the usual end of the podcast questions.
TOPIC TIMESTAMPS:
10:45 Betsi’s path to professional volleyball
12:25 Betsi’s nutrition background: unhealthy habits and obsessions
16:05 Rethinking “eating healthy”, tracking, and performance nutrition
24:20 Betsi’s sports nutrition approach: electrolytes, big breakfasts, carbohydrates
27:10 Fueling for performance over appearance
32:40 Balancing motherhood with athletics
36:35 Managing sleep deprivation and high activity levels as an athlete
44:30 Path to the 2024 Paris Olympic Games
46:00 End of the podcast questions
Follow Betsi on Instagram @betsiflint and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
Find Betsi online at https://betsiflint.com/
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This solo episode of the Female Athlete Nutrition podcast is the first of 2024 and one big oreo sandwich- two tasty treats with some less tasty filling in the middle! I’m kicking off the New Year with a candid conversation about my personal life, the struggles I am having as a mom to a child with a chronic, life-threatening condition, and the toll this is taking on me, my family, and my work. As such, I share the decisions I have had to make pertaining to my business, Rise Up Nutrition, during this season of life. I highlight the resources and support available for you now, my future hopes and goals for me and Rise Up Nutrition, and the additional content available on Patreon: head to patreon today patreon.com/femaleathletenutrition and know that your support means a lot!
Don’t worry, the Female Athlete Nutrition podcast is not going anyway, and it will stay free and accessible to all!
TOPIC TIMESTAMPS:
3 :00 Honest sharings about me and Rise Up Nutrition: past, present, and future
6:30 The future of Rise Up Nutrition and the Female Athlete Nutrition podcast
9:15 We have resources to help you! (Aka, our holiday gifts to you!)
10:40 Help us out and support the podcast: head to patreon today patreon.com/femaleathletenutrition
12:10 Oreo sandwich episode overview
Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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Today's conversation is with fellow Registered Dietitian Paula Sturm RDN FMN CFSP to address the multitude of gut concerns that people face. We chat about all the fun stuff: bloating, diarrhea, constipation, IBS, heartburn, gluten intolerance, and more! Paula expresses the importance of finding the root cause of these gut issues and getting professional help as opposed to starting restrictive elimination diets on your own which may make things worse for years to come. In addition to testing, and proper functional foods, Paula also touches on digestive issues due to stress, anxiety, and our enteric nervous system expressing the importance of emotional healing.
This is a rerun of Episode 11 from 2021. As such, some of the language is outdated and potentially triggering for some listeners. If you are in a sensitive place, I recommend you skip the end of the podcast questions.
TOPIC TIMESTAMPS:
5:45 Introducing Paula Sturm and her passion for functional nutrition
10:45 Gut issues and related signs and symptoms
13:15 Elimination diets, supplements, and the gut
17:30 Developing a healthy gut with diet diversity
20:40 Underfueling and the gut
21:55 Gut training and reintroducing foods
24:00 The gut-brain connection, and the influence of stress on digestion
28:20 Mindful eating habits for better digestion
31:25 Meal and snack timing for gut health
37:25 End of the podcast questions (trigger warning)
Follow Paula on Instagram @radically_nourished and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
Find Paula online at https://radicallynourished.com
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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This solo episode of the Female Athlete Nutrition podcast is a holiday special, but suitable for listening all year round! I talk about the increase in triggering messages and diet culture myths during the holidays, especially around weight gain. I reveal the truth about holiday weight gain, normalizing body changes throughout the year, including weight fluctuations in athletes’ off-seasons. Weight gain, especially for athletes, is often a very positive thing for health and performance. Enjoying the holidays and/or off-season, with all the special food and activity shifts, does not inherently mean weight gain: if your body does change, the science suggests it will be minimal and balanced out across different seasons. Remember, seek support from a registered dietitian if you are struggling with your fueling, as well as thoughts around food and your body: we are here to help!
TOPIC TIMESTAMPS:
1:20 The fear of overfueling and diet culture messaging
5:20 Weight gain during the holiday season
7:10 Normalizing weight fluctuations
13:00 Weight gain as a positive change
14:45 Off-season weight changes in athletes
17:15 Summary: how a sports dietician views weight changes
I mentioned Episode 160. The Fear of Overfueling + Trail Running Nutrition with Keely Henninger for more on this topic.
Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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In this episode of the Female Athlete Podcast, I talk with professional trail runner and exercise scientist Keely Henninger. We discuss community and competition in trail running, and Keely shares strategies for optimizing performance, as well as handling unexpected challenges like injuries and race DNFs. Keely and I explore nutrition culture in trail running, how fueling enough improves how you feel and perform, as well as debunking the fear of overfueling. Keely touches on her nutrition journey, from underfueling and injuries, to eating poptarts on the trails and winning National Championships!
More than a runner, we talk about Keely’s career in exercise science, first researching biomechanics and female athletes for Nike, and now exploring the intersection between how athletes’ actually fuel, their performance, and exercise dependency. We highlight the performance gains to be made from proper nutrition, and how current fueling guidelines and sports nutrition companies’ recommendations may be wrong. Our advice to listeners is that unnecessary suffering can be avoided by fueling enough, and athletes’ should be more afraid of underfueling, not overfueling!
TOPIC TIMESTAMPS:
8:45 Trail running and community
12:45 Strategies for competition: controlling the controllables and dealing with uncontrollables
16:00 Unnecessary suffering in sport and nutrition
22:00 Keely’s nutrition journey: from underfueled and injured to winning National Championships!
25:20 The fear of overfueling
27:35 Nutrition culture in trail running
30:55 Keely’s fueling favorites (poptarts FTW!)
34:00 Researching exercise science, female athletes, and nutrition
38:40 Looking at athletes’ fueling habits, performance, and exercise dependency
41:35 Unpacking fueling guidelines and sports nutrition companies
44:10 Improving performance through fueling
49:50 End of the podcast questions
Follow Keely on Instagram and Twitter @runwidkeel and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
Keely shares our mission of empowering female athletes through her own Trail Society podcast, worth a listen for everyone: https://open.spotify.com/show/54hL2RFrTeWKSV2VGn9DlN
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon todaypatreon.com/femaleathletenutrition Your support means a lot!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri:https://jenandkeri.com/use code RISEUP10 for $10 off your order
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This episode of the Female Athlete Nutrition podcast is with NCAA DI college athlete Megan O’Connor. After taking to social media to share her eating disorder recovery story, Megan wanted to come on the show to continue raising awareness for eating disorders. Megan candidly details her struggles with bulimia and how it intersected with sport, she speaks out about the harms to health and performance of eating disorders and the importance of getting help. We discuss mental health resources for college athletes and tips for telling someone you’re struggling and having the courage to ask for help. Megan shines a light on the support she found at Ohio State University, how she advocated for treatment, and her path from rock bottom to recovery and returning to sport. We cover relapse and recovery timelines, different levels of treatment, the importance of a support team, and life and sport after recovery.
If you have a story to share or any suggestions for guests on this show, reach out at
In this episode we talk about:
6:00 How Megan came to be on the show
10:30 Megan’s eating disorder story
21:10 The power of speaking out
24:30 Mental health resources for college athletes
29:30 Realities of rock bottom; trigger warnings and sharing with sensitivity
33:10 Bulimia: stigma, dangers, impact on health and performance
39:00 How to tell someone you’re struggling and ask for help
46:30 Recovery timelines and relapse
49:30 Megan’s treatment and recovery journey
53:00 Advocacy and accountability during ED recovery
59:40 Sport after recovery
1:03:10 End of the podcast questions
Follow Megan on Instagram @megannnoconnor and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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In this solo episode of the Female Athlete Nutrition podcast, I revisit the topic of diet culture around the holidays, something I also covered in episodes 3 and 52. I discuss diet culture and toxic messaging surrounding food and bodies during the holidays, providing listeners with tips for dealing with family events and food occasions, navigating unhelpful conversations, and dieting pressures. I debunk holiday food myths, guilt, and shame: our bodies need energy and you can enjoy holiday food without needing to earn it. With these simple strategies for planning ahead, shifting conversations away from diet culture, and talking about food in positive ways, the holidays don’t have to be so feared or stressful!
Tune in to Episodes 52 and 3 for more on handling the holidays:
52: Breaking Free From Holiday Diet Culture
https://podcasts.apple.com/us/podcast/breaking-free-from-holiday-diet-culture/id1537395854?i=1000541479891
3: Holiday Diet Culture
https://podcasts.apple.com/us/podcast/holiday-food-anxiety/id1537395854?i=1000499401137
TOPIC TIMESTAMPS:
6:15 Understanding diet culture and holiday dieting messages
8:45 Tips for successfully handling diet culture around the holidays
11:15 Planning for challenging food situations
13:40 Unhelpful holiday conversations with friends and family
15:10 The truth about holiday food
16:50 Dealing with triggering comments, exercise, food guilt, and shame
25:00 How to have positive food conversations
26:30 Improving your relationship with food
28:35 Standing up for yourself and rejecting diet culture and negative comments
If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!
Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!
THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store
THIS PODCAST IS ALSO SUPPORTED BY:
Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.
Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
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