Female Athlete Nutrition

258: Data-Driven Apparel for Female Athletes with Marina Paul

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Fri, 27 Mar 2026 09:00:00 +0000

Lindsey Elizabeth Cortes interviews returning guest Marina Paul, founder and CEO of Superhera, a data-driven sports apparel company addressing female athletes’ ill-fitting, male-centric gear and its links to body image and performance. Marina describes research conducted with 858 respondents (with researchers from Brooklyn College and Notre Dame) showing contradictions: 65% said sportswear is “fine,” yet 55% considered restricting food to fit better and 39% had done so; many also altered gear to make it work.

Most athletes prioritized fit over look, and while 80% said they look like an athlete, descriptions of the “ideal” athlete emphasized being leaner and more toned. Marina explains Superhera’s evolution into a sizing technology company using athlete measurements and photos to recommend uniform sizes and create custom gear for teams, now including men’s teams.

Marina Paul is the Founder and CEO of Superhera, a data-driven sports apparel company dedicated to closing the "gear gap" for female athletes. A former Division I soccer captain at Georgetown University, Marina transitioned from elite athletics to a career in consulting before launching Superhera to solve a systemic multi-billion dollar sizing error in the sportswear market. Her mission is deeply personal: after a successful career on the field was marred by a battle with body dysmorphia—driven by ill-fitting, male-centric uniforms—Marina set out to revolutionize the industry.

Episode Highlights:

01:22 Period Pain Sponsor
03:00 Meet Marina Paul
04:57 Why Fit Matters
08:23 Data Driven Sportswear
12:29 Sizing Psychology
16:52 Survey Setup
24:59 Key Study Findings
29:52 REDS Check In
30:40 REDS Recovery Options
32:24 Athlete Body Awareness
34:33 Do I Look Athletic
37:19 Toned Lean Ideal Trap
38:33 Healthy Body Goals
42:18 Superhera Tech Evolution
48:05 Fit Over Fashion Trends
51:39 Work With Superhera
55:14 Closing Resources

Resources and Links:

Follow Marina Paul on Instagram
Superhera Website
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

257: Real Food Revolution: My Perspective on the Dietary Guidelines for Americans

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Mar 2026 09:00:00 +0000

Lindsey Elizabeth Cortes shares her take on the 2025–2030 USDA Dietary Guidelines released in 2026, explaining how the USDA updates them every five years and how they affect downstream food policy. She says the new inverted food pyramid and “eat real food” messaging feel more like marketing than a true 180, though she appreciates that the guidelines are shortened to 10 pages.

From a sports dietetics lens, she critiques the low grain/carbohydrate guidance as inadequate for athletes, recommends past episodes on carbs, sugar, and during-training fuel, and notes athletes may need some refined carbs to avoid excessive fiber and GI issues. She likes the increased protein target (1.2–1.6 g/kg), the more permissive tone on whole fats despite a still-low saturated fat cap, and the stronger “limit alcohol” message, and discusses potential implications for SNAP, school lunches, and ultra-processed foods.

Episode Highlights:

01:22 WaveBye Sponsor Break
03:00 USDA Guidelines Overview
04:21 What USDA Does
06:08 Food Pyramid to MyPlate
08:30 Inverted Pyramid Marketing
12:57 Eat Real Food Message
15:23 10 Page Guidelines Shift
16:24 Carb Limits for Athletes
19:31 Whole Grains vs Refined Fuel
19:57 Fiber and GI Reality Check
22:29 RED-S Check In and Resources
23:18 RED-S Recovery Options
24:18 Why Community Support Matters
25:02 Protein Targets Updated
27:15 Whole Fats And Saturated Fat
31:41 Alcohol Guidance Shift
35:58 Policy Ripple Effects
37:52 SNAP And Food Quality
40:50 Biggest Takeaways
42:02 Blame On Individuals
44:27 Final Thanks And Resources

Resources and Links:

Dietary Guidelines For Americans
FANP Episode 103: Stop Cutting The Carbs!
FANP Episode 248: The Science of Sugar for Athlete Performance & Health: Clarifying Natural vs Artificial vs Added
FANP Episode 195: Fast Fueling Facts: During Training Sports Nutrition
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

256: From the Heart: GLP-1 Thoughts and a Sincere Apology

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Mar 2026 09:00:00 +0000

Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, reflects on Super Bowl ads, praising Dove’s body confidence message but feeling disheartened by multiple GLP-1 weight loss commercials and what she sees as renewed cultural pressure to lose weight. She clarifies she is not anti–weight loss or anti-medication, but supports body acceptance, fueling and nourishing with real food, and case-by-case medical decisions, and she critiques the broad “lose weight to be healthier” message, including concern about Serena Williams promoting Ozempic.

Lindsey discusses REDs risk in female athletes and shares advice she gave an 11-year-old worried about being bigger than friends: bodies grow differently and she should keep fueling and training. She apologizes after a listener reported a GLP-1 ad ran on her podcast due to hosting-platform ad miscategorization, says it was fixed quickly, and invites listeners to email feedback.

Episode Highlights:

01:22 Period Pain Sponsor
03:00 Super Bowl Ad Reactions
05:03 GLP-1 Concerns
09:09 Serena Ozempic Critique
11:13 Body Acceptance Call
11:42 REDS Support Resources
14:14 Girl Athlete Q and A
17:23 Ad Platform Apology
22:43 Listener Feedback Invite
24:57 Final Wrap Up

Resources and Links:

FANP EP237: Biggest Loser, Fit for TV, & Weight Loss from Sports Dietitian perspective
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

255: Beans - A Superfood of Flavor with Food Blogger Nora Bordeau

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 5 Mar 2026 10:00:00 +0000

The episode features Nora Bordeau of Balancing Bowls, a former collegiate rower and food blogger focused on practical bean- and lentil-based cooking for families and athletes. They discuss types of beans and lentils, nutrition benefits (protein, complex carbs, fiber, micronutrients, antioxidants), and how beans can count as multiple food groups.

They cover convenience, affordability, accessibility, and how to use canned versus dried beans (soaking, rinsing, cooking tips). They address gas and bloating, fiber tolerance, and strategies like gradual intake increases and discarding soaking liquid. Nora shares recipe ideas including bean salads, crispy chickpeas, stuffed peppers, brothy beans, pizza spreads, and using blended beans to create creamy soups.

Nora Bourdeau is the creator of Balancing Bowls, a food blog focused on balanced, practical cooking with a special passion for beans and lentils. A former college athlete, Nora brings a grounded, food-first perspective to nourishment, strength, and sustainability in the kitchen, helping women fuel their lives with confidence and flexibility.

Episode Highlights:

01:22 Period Pain Sponsor
03:00 Meet Nora Bourdeau
04:28 Why Beans Became The Focus
06:36 Athlete Background And Fueling
08:14 Bean Prep Stories And Tips
10:19 Beans And Lentils Explained
18:02 Nutrition Benefits Breakdown
22:47 Protein And Meal Ideas
26:40 Convenience Pantry Wins
31:08 RED-Ss Check In And Resources
33:07 RED-S Recovery Membership
33:40 Canned Beans Myths
34:52 Dried Beans Basics
36:04 Soaking and Cooking Tips
38:32 Brothy Beans and Soups
40:32 Busy Night Flexibility
44:20 Gas and Bloating Fixes
53:47 Favorite Bean Recipes
01:00:36 More Resources and Wrap

Resources and Links:

Balancing Bowls Website
Follow Balancing Bowls on Instagram
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

254: Transforming Team Culture with Sports Psychologist Dr. Kate Bennett

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Feb 2026 10:00:00 +0000

Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, welcomes returning guest Dr. Kate Bennett, a clinical sports psychologist, licensed Way of Champions trainer, and multiple-time national champion, to discuss her new venture, Full Send Consulting. Bennett explains that while her mental health practice (Athlete Insight) continues, Full Send was created to address the systemic gap between education about eating disorders/RED-S and rising prevalence rates by shifting from individual treatment to team- and coach-focused culture change. She outlines the Way of Champions philosophy—rooted in Eastern thought, mindfulness, values, and transformational (rather than transactional) coaching—emphasizing psychological safety, purpose, belonging, and eliminating fear-based scarcity mindsets to help teams become protective factors for athlete wellbeing.

Lindsey connects these concepts to nutrition, RED-S prevention, and team-wide fueling standards, sharing an example of value-based work with a university equestrian team. They discuss how teammates and coaches influence culture, the importance of trust and accountability, and how athletes—including alternates—contribute to team success through relationships.

Bennett describes how Full Send Consulting works with teams and one-on-one with coaches in customizable formats (one-day intensives to season-long support) and serves youth, high school, college, and professional teams in person, virtually, and via travel.

Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders."

Episode Highlights:

01:22 Wave Bye Period Relief
03:00 Meet Dr Kate Bennett
05:41 Why Full Send Exists
10:38 From Awareness to Action
14:40 Why Rates Keep Rising
17:14 Way of Champions Method
20:30 Transactional vs Transformational
24:26 Fear and Scarcity Mindset
29:49 Trusting Teammates to Win
31:23 REDS Reality Check
32:03 Fierce Fit Fueled Support
33:55 From Rivalry to Girl Power
37:07 Olympic Alternates Matter
40:18 Team Nutrition Culture
41:33 Values Into Standards
43:01 Equestrian Team Case Study
47:53 Influence Is Never Neutral
48:48 Coaches Words About Food
53:43 Collaboration Circle Culture
54:45 Full Send Consulting Options
59:03 Final Resources and Farewell

Resources and Links:

FANP 215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate Bennett
Full Send Consulting
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

253: Athletes and Eating Disorders with Dr. Jillian Lampert of The Emily Program

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Feb 2026 10:00:00 +0000

NEED HELP FOR AN EATING DISORDER? Call: 888-364-5977 or head to: https://emilyprogram.com/begin-recovery/

Host Lindsey Elizabeth Cortes interviews Dr. Jillian Lampert (Vice President of Strategy and Public Affairs at The Emily Program), who explains eating disorders as mental health diagnoses that disrupt a person’s relationship with food and negatively impact life, and outlines diagnoses including anorexia nervosa (including that it can occur without visible underweight), bulimia nervosa, binge eating disorder, ARFID, and OSFED; she notes orthorexia is not currently a DSM diagnosis.

They discuss why athletes are at higher risk (temperament traits like persistence, rule-focus, and high standards combined with sport pressures), warning signs such as secrecy, defensiveness, and constant preoccupation with food, and serious health consequences including RED-S impacts, cardiac risk (especially with purging and electrolyte disruption), GI issues, bone and endocrine effects, and dental damage.

Dr. Lampert describes The Emily Program’s full continuum of care (inpatient through outpatient, including virtual options), emphasizes individualized treatment for athletes (including decisions about training/competition), and shares Jessie Diggins’ public story of treatment, recovery, relapse, and ongoing support; the episode closes with encouragement to seek help by calling or requesting contact through emilyprogram.com.

Dr. Jillian Lampert, PhD, MPH, RD, LD, FAED, is the Vice President of Strategy and Public Affairs for The Emily Program, a national eating disorder treatment company. She completed her doctorate degree in Nutrition and Epidemiology and Master of Public Health degree in Public Health Nutrition at the University of Minnesota. She earned a Master of Science degree in Nutrition at the University of Vermont and completed her dietetic internship at the University of Minnesota Hospital and Clinics. She has an expansive range of policy, clinical, research, education, teaching, and program development experience in the area of eating disorders.

Episode Highlights:

01:22 Sponsor Break: WaveBye for Period Pain & Cycle Support
03:00 Eating Disorder Help Resources (NEDA + Emily Program)
04:00 Meet Dr. Jillian Lampert + Why Awareness Week Matters
06:26 Eating Disorders 101: What They Are (and Aren’t)
08:31 Types of Eating Disorders: Anorexia, Bulimia, Binge Eating, ARFID, OSFED
12:21 Where Orthorexia Fits + When “Healthy Eating” Becomes Harmful
15:25 Why Athletes Are Higher Risk: Temperament, Perfectionism & Pressure
17:25 Crossing the Line: Red Flags Like Secrecy, Defensiveness & Isolation
21:21 The “Iceberg” of ED Thoughts + How Much You Think About Food
25:02 Sponsor Break: RED-S Quiz + Recovery Membership & Coaching
27:34 Physical Consequences: RED-S, Heart Risk, Electrolytes & GI Damage
34:43 Why you should still talk to a doctor (even if they’re not ED-trained)
35:24 From consequences to recovery: the real goal is feeling good again
36:02 Inside The Emily Program: levels of care from inpatient to outpatient
37:59 What makes The Emily Program different: all levels, nationwide, long-term support
40:32 Athletes & recovery goals: using your drive without expecting a quick fix
41:54 Jessie Diggins’ story: treatment, relapse, and staying on the team
43:00 Can you keep training in treatment? How athlete care is individualized now
51:45 Recovery is possible: skills that last, hope after relapse, and being your best self
55:28 How to get help today: website, phone call, and don’t wait
59:03 Final takeaway + where to find resources and support

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

252: Electrolyte Products & Sports Nutrition Innovation with Jess Cerra

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Feb 2026 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses the complexities of nutrition, especially for female athletes, and the high expectations placed on them. Special guest Jess Cerra, Vice President of Product and Community Development at Elite Active Nutrition, shares her journey from an elite athlete to an entrepreneur in the sports nutrition industry.

They dive deep into the importance of electrolytes, how sweat testing can help optimize hydration and balance, and the innovative products offered by Salt Stick. They also touch on Jess's personal athletic achievements and provide practical advice on managing nutrition and hydration for optimal performance.

Episode Highlights:

01:22 The Impact of Menstrual Health on Female Athletes
03:01 Meet Our Guest: Jess Cerra
04:58 Jess Cerra's Athletic Journey and Education
09:43 Challenges and Triumphs in Professional Cycling
11:57 The Role of Mentorship in Sports
14:38 Transitioning to a Career in Sports Nutrition
16:03 Introduction to Elite Active Nutrition
21:35 The Importance of Electrolytes for Athletes
30:22 Recognizing Signs of Heat Stroke and Dehydration
31:03 Importance of Electrolytes in Recovery
31:43 Understanding Relative Energy Deficiency in Sport (REDS)
32:23 Resources for Managing REDS
34:12 Practical Tips for Sweat Testing
36:06 Electrolyte Needs for Endurance Athletes
38:25 Debunking Myths About Electrolytes
39:09 Choosing the Right Electrolyte Products
41:52 Sweat Testing Methods and Tools
48:33 Electrolyte Needs for Different Athletes
56:40 Final Thoughts and Resources

Cerra's athletic journey began with triathlons, where she quickly excelled, becoming the XTERRA amateur national champion in 2011 and ranking sixth in the professional women's division by 2011. Transitioning to professional road cycling in 2015, she competed for UCI Continental teams including Twenty16 (now Twenty24) and Hagens Berman–Supermint. Her notable achievements include winning the sprint classification and Stage 4 at the 2018 Redlands Bicycle Classic.

Beyond her athletic pursuits, Cerra is the founder of JoJé Bar, a gluten-free, real-food energy bar designed for endurance athletes, which became part of the Alete Active Nutrition portfolio in 2021. She also co-founded The Last Best Ride, a gravel cycling event in her hometown of Whitefish, Montana, which allocates its proceeds to scholarships for women pursuing post-secondary education.

Use code FAN20 for 20% off at saltstick.com

Resources and Links:

Follow Jess on Instagram: https://www.instagram.com/jesscerra/?hl=en
Follow SaltStick on Instagram: https://www.instagram.com/saltstick/?hl=en
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

251: Supplements Standards and Food Safety with NSF's Sarah Krol and John Travis

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Fri, 6 Feb 2026 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Sarah Krol, Vice President of Food and Nutrition at NSF, and John Travis, Principal Technical Manager at NSF. They discuss the complexities of nutrition and the importance of food safety and supplement standards.

Kroll and Travis emphasize the role of NSF in protecting and improving human health through rigorous testing and certification processes, particularly in the areas of supplements, food products, and cosmetics. They also touch on the evolving landscape of consumer demand for clean and safe products, and NSF's role in ensuring quality and safety in a variety of industries.

This episode provides valuable insights into how consumers can make informed choices about the products they use.

Episode Highlights:

01:22 The Impact of Period Pain on Women's Lives
03:01 Meet the Experts: Sarah Krol and John Travis
06:25 NSF for Sport: Ensuring Supplement Safety
09:21 The Importance of Certification and Standards
28:17 Addressing RED-S in Female Athletes
33:32 The Evolving Landscape of Supplements
34:29 NSF's Expanding Role Beyond Supplements
39:32 Food Safety and Consumer Awareness
43:03 Supply Chain Stressors and Adulteration Risks
45:36 The Rise of Sugar Substitutes
50:27 Lead in Protein Powders: Understanding the Risks
54:39 The Importance of Certification and Safe Consumption
57:37 Conclusion and Final Thoughts

John Travis has more than 25 years of experience in analyzing dietary supplements, utilizing techniques such as gas and high-performance liquid chromatography and mass spectrometry. His expertise in the analysis of dietary supplements for ingredients prohibited by antidoping organizations was instrumental in developing screening methods for NSF’s Certified for Sport program. These procedures help analyze and detect potentially harmful substances, contaminants and emerging drugs in dietary supplements. He joined NSF in 1995.

Sarah Krol is Vice President, Food and Nutrition at NSF is responsible for NSF’s global Food and Nutrition division, which includes primary food production/agriculture and fisheries, food manufacturing and distribution, product claims certifications such as Organics/Non-GMO (including NSF’s subsidiary Quality Assurance International), and nutrition and wellness (including supplements and cosmetics).

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

250: Podcast Pause: Must Listen Episodes of 2025

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Jan 2026 05:00:00 +0000

Host Lindsey Elizabeth Cortes of the Female Athlete Nutrition Podcast takes a brief hiatus and uses this time to highlight notable episodes from the past year. While outlining the podcast's mission to simplify nutrition for female athletes and combat harmful body image expectations, Lindsey recommends standout episodes, such as discussions on sustainable farming, eating disorders, menstrual cycle health, and supplement transparency.

The episode also promotes awareness of RED-S (Relative Energy Deficiency in Sport) and offers resources for listeners facing nutrition challenges. Lindsey emphasizes the importance of subscribing and revisiting past episodes during the break.

Episode Highlights:

01:22 WaveBye: Revolutionizing Menstrual Health
03:00 Special Announcement: Podcast Break and Highlights
03:45 Top Episodes of the Year
09:43 Addressing RED-S in Female Athletes
12:15 Favorite Episodes and Special Mentions
19:55 Thank You and Future Plans
21:01 Final Words and Resources

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

249: Refuel & Recharge: Nutrition while Taking a Break

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Dec 2025 05:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses the importance of nutrition during a break from sports. Highlighting common fears and misconceptions around weight gain and muscle loss, Lindsey explains why metabolism and body composition do not drastically change during short breaks.

She emphasizes the need for proper refueling and maintaining adequate nutrition to ensure athletes are energized and ready to resume training. Additionally, Lindsey shares her personal updates, including an upcoming move to Boston for better medical care for her son. She announces a brief hiatus from the podcast, set to return in February with fresh content.

Episode Highlights:

01:22 Wave By: Revolutionizing Menstrual Health
03:06 Taking a Break: Nutrition Adjustments
05:04 Personal Update: Moving Across the Country
09:16 The Importance of Rest and Recovery
14:31 Debunking Myths About Breaks and Nutrition
22:35 Understanding the Prevalence of RED-S in Female Athletes
22:54 Resources and Support for RED-S Recovery
24:43 The Importance of Muscle and Metabolism
27:08 Caloric Needs During Breaks
31:39 Maintaining Nutrition During Breaks
37:15 Intuitive Eating and Extended Breaks
40:40 Upcoming Plans and Final Thoughts

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

248: The Science of Sugar for Athlete Performance & Health: Clarifying Natural vs Artificial vs Added

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Dec 2025 05:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complex world of sugar. Lindsey discusses the different types of sugars (glucose, fructose, galactose, and others) and explains the importance of carbohydrates for athletes. She differentiates between natural sugars, added sugars, and artificial sweeteners, emphasizing their roles and impacts on athletic performance.

The podcast also highlights the general dietary guidelines for sugar intake and how they apply differently to athletes. Lindsey shares practical examples, fun facts, and even personal anecdotes to help listeners understand and normalize sugar consumption, especially in the context of sports nutrition. This episode aims to empower female athletes to make informed choices about their nutrition to perform at their highest level.

Episode Highlights:

01:22 The Reality of Period Pain
03:00 Welcome to New and Returning Listeners
03:29 Diving into Sugar: Basics and Misconceptions
05:11 Fun Facts About Sugar
10:10 Understanding Different Types of Sugar
22:29 Natural vs. Added Sugars
27:30 Understanding Sugar in Fermented Foods
28:05 Addressing Relative Energy Deficiency in Sport (RED-S)
30:37 Exploring Sugar Substitutes and Artificial Sweeteners
33:51 The Impact of Sugar Alcohols on Health
40:35 Guidelines for Sugar Intake in Athletes
42:53 The Role of Simple Sugars in Athletic Performance
53:53 Concluding Thoughts on Sugar and Nutrition

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

247: Basketball to Books: Angela Lewis on Leadership, Confidence, and Giving Back

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Dec 2025 05:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Angela R. Lewis, a former professional basketball player, author, and leadership strategist. They discuss the confusion surrounding nutrition and body image expectations for female athletes.

Angela shares her journey from feeling uncomfortable with her height at a young age to building confidence through basketball. She introduces her 6V framework for personal growth and development, applicable to athletes and beyond. Angela also talks about her new children's book, 'A Ball and A Chance,' and the importance of creating supportive communities. The episode emphasizes transitioning life skills from sports to other areas and the importance of staying in community for personal growth.

Episode Highlights:

01:22 The Impact of Menstrual Health on Performance
03:00 Meet Angela R. Lewis: Athlete and Author
04:48 The Athlete Identity and Transition
06:45 Building Confidence in Sports and Life
08:19 Angela's Journey: From Tall Girl to Confident Athlete
17:57 The 6V Framework: From Valley to Victory
23:14 Building Confidence in Nutrition
23:40 Understanding Relative Energy Deficiency in Sport (REDS)
24:40 Join the REDS Recovery Membership
26:10 Cultural Influences on Nutrition
27:30 Creating Healthy Rituals
31:32 Navigating Fast Food Culture
34:36 Transitioning from Athlete to Everyday Life
36:21 The Importance of Community and Team
41:58 A Ball and a Chance: Inspiring Young Readers
45:20 Workshops and Coaching for Personal Growth
46:50 Conclusion and Resources

Angela R. Lewis is a former professional basketball player, author, and leadership strategist who helps athletes build confidence, communication, and life skills beyond the game. A two-time graduate of Saint Louis University and recipient of the Robin Roberts Sports Communication Award, Angela has worked across sports, education, and media, training hundreds of athletes and leaders to find their voice and purpose. She is the author of The Game Changing Assist and Post Moves, and her upcoming children’s book A Ball and A Chance inspires young readers to embrace confidence, culture, and connection through sports. Drawing from her experiences living and coaching internationally, Angela offers a global perspective on leadership, wellness, and resilience.

Connect with Angela:
Website: angelarlewis.com
LinkedIn: https://www.linkedin.com/in/angela-lewis/
Instagram: @theangelarlewis

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

246: Supplement Transparency and Trust: Previnex Redefines Industry Standards

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Nov 2025 05:00:00 +0000

In this episode, Lindsey Elizabeth Cortes, a sports dietitian and host of the Female Athlete Nutrition Podcast, interviews David Block, CEO of Previnex. The episode delves into the struggles and confusions surrounding nutrition, particularly for female athletes who face societal pressures on body image. Lindsey introduces David, detailing his impressive career transition from a hedge fund manager to leading Previnex, a company dedicated to producing high-quality nutritional supplements.

David discusses his inspiration and mission to create best-in-class supplements, addressing the flaws in the supplement industry from quality control to transparency. They explore Previnex’s rigorous testing standards, the impressive effectiveness of their Joint Health Plus product, and the impact of their groundbreaking Get Health, Give Health program, which donates vitamins to malnourished children for every customer order. The conversation emphasizes creating genuine health benefits, maintaining high standards, and the broader mission of improving lives globally.

Episode Highlights:

01:22 Meet Today's Guest: David Block, CEO of Previnex
03:19 David Block's Journey: From Wall Street to Wellness
06:24 Challenges and Insights in the Supplement Industry
11:37 The Importance of Quality and Transparency in Supplements
23:33 Personal Stories and Testimonials
31:32 The Power of NEM for Joint Health
33:04 Exploring Menstrual Cycle Health Supplements
34:16 Immune Health and Beta Glucans
41:33 The Importance of Muscle Health
47:15 Get Health Give Health Program
54:37 Conclusion and Final Thoughts

As the CEO of Previnex, David has the great privilege of leading a company that
is dedicated to creating health and advancing human flourishing in the lives of
everyone the company serves. Previnex makes best-in-class nutritional
supplement products that promote longevity, performance, and everyday
health, and donates vitamins to malnourished children with every customer
order through the company’s Get Health, Give Health Program. Since July 2017,
Previnex has donated over 2.4 million vitamins to malnourished children in 19
countries.

Prior to Previnex, David was a hedge fund manager and Wall Street research
analyst in the Health & Wellness Industry, where he was named one of the top
research analysts and stock pickers in the country by The Wall Street Journal
and Forbes. David has appeared in numerous financial publications for his
expertise in the Health & Wellness Industry, including The Wall Street Journal,
Investors Business Daily, Business Week, Forbes, and Barron's. David attended
UCLA, where he was a scholarship athlete, and received a law degree from
Pepperdine University School of Law, where he was a Fellow and Founding
Student Board Member of the Palmer Center for Entrepreneurship and the
Law. David also serves as a Board Member & Trustee of Guideposts, Inc.

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

245: Immune Boosting Nutrition for Cold & Flu Season

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Nov 2025 05:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes delves into how to boost the immune system during the winter months to prevent common colds and flu. She addresses common misconceptions about nutrition, the importance of adequate calorie intake, and highlights essential nutrients like Vitamin C, Vitamin D, and Zinc that can help reduce the severity and duration of illnesses.

Lindsey also discusses practical food-based approaches and supplements to incorporate as part of daily routines for improved immune support. Additionally, she touches on the role of honey, garlic, and echinacea, sharing practical tips on how athletes can integrate these into their diets. This episode serves as an educational resource for female athletes striving to maintain optimal health and performance during the colder seasons.

Episode Highlights:

01:22 Understanding Period Pain and WaveBye Solutions
04:07 Nutrition Tips for Boosting Immunity
07:01 The Importance of Proper Fueling for Athletes
11:46 Preventing Illness Through Nutrition and Hygiene
14:01 Supplementation and Immune Support
20:38 Addressing RED-S and Support Options
23:11 Vitamin C Dosage Recommendations
25:22 Delicious Vitamin C Smoothie Ideas
26:17 Daily Vitamin C Intake Tips
28:56 The Importance of Vitamin D
33:14 Zinc for Immune Support
37:35 Incorporating Honey and Garlic
43:13 Exploring Echinacea and Other Herbs
46:15 Final Thoughts and Healthy Habits

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

244: Fueling through Festivities: Balanced Holiday Nutrition Tips

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Nov 2025 05:00:00 +0000

In this episode, sports dietician Lindsey Elizabeth Cortes addresses common concerns about food-related stress and holiday weight gain for female athletes, advocating for a mindset of abundance rather than scarcity. Lindsey emphasizes the importance of integrating holiday foods into a balanced diet rather than restricting or overindulging.

Her two main tips are to shift to an abundant mindset, recognizing that holiday foods are available year-round, and to work these foods into daily nutrition plans. She also stresses the importance of other health aspects like managing stress, sleep, and staying hydrated and active. The episode aims to help female athletes enjoy holiday foods without guilt and maintain their wellness.

Episode Highlights:

01:22 The Impact of Menstrual Health on Performance
03:00 Holiday Nutrition Challenges
06:51 Navigating Holiday Food Anxiety
09:27 Tips for Balanced Holiday Eating
32:11 Managing Stress, Sleep, and Hydration
37:06 Conclusion and Final Thoughts

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

243: The Weight of Winning: Dr Deme's Path through Eating Disorder Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Nov 2025 05:00:00 +0000

The podcast centers on the importance of nutrition for female athletes and the confusion surrounding it. Host Lindsey Elizabeth Cortes, a sports dietitian, introduces Dr. Demetra Mydlo, a chiropractor and former athlete who shares her personal journey with an eating disorder in her memoir, 'The Weight of Winning: Hustling for Worthiness Through Sport and an Eating Disorder'.

Dr. Deme discusses the complexities of eating disorders, the importance of professional support, and how her own experiences have shaped her practice in women's health. The episode highlights the struggles and recovery processes of female athletes, emphasizing the need for proper nourishment, holistic health, and supportive networks.

Episode Highlights:

01:22 WaveBye: Revolutionizing Menstrual Health
03:00 Meet Dr. Deme: Chiropractor and Author
05:10 Dr. Deme's Memoir: Hustling for Worthiness
06:58 The Hidden Struggles of Eating Disorders
09:38 The Power of Personal Stories in Healing
13:05 Challenging Body Image and Performance Myths
16:57 Navigating Body Comments and Self-Worth
24:22 Dr. Deme's Journey: Balancing Sports and Health
29:56 Understanding RED-S: Relative Energy Deficiency in Sport
30:49 Resources for RED-S Recovery
31:42 The Importance of Proper Nutrition
32:27 Personal Stories and Struggles
38:29 The Role of Support Systems
42:30 Transforming Health Practices
47:29 The Joy of Movement and Recovery
51:26 Final Thoughts and Resources

Demetra Mydlo "Dr. Deme" is a chiropractor, former educator, Coach, and lifelong athlete whose personal and professional experiences inform her passion for health and wellness. Born in Detroit and raised in Kingsville, Ontario, Canada she later earned a degree in Kinesiology from Wayne State University and a Doctor of Chiropractic degree from Parker University. Now based in Dallas, Texas, she lives with her son and works closely with patients to support their healing journeys, as she specializes in Prenatal, Postpartum, Pediatric, and Sports Chiropractic Care. In her debut memoir, she candidly explores the often-overlooked realities of eating disorders among female athletes. Demetra shares her own journey and sheds light on the often hidden struggles of female athletes facing eating disorders, aiming to inspire awareness, compassion, and change.

Resources and Links:

The Weight of Winning: https://www.amazon.com/Weight-Winning-Hustling-Worthiness-Disorder/dp/1968253092
Follow Dr. Deme on Instagram @drdemetra
Website: www.wholeheartedchiro.com
For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

242: Is Lead in Your Protein Powder?

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 Oct 2025 05:00:00 +0000

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes addresses recent concerns about lead in protein powders. She draws from an October 2025 Consumer Reports article which revealed that out of 23 tested protein products, over two-thirds contained lead levels higher than recommended for daily intake.

Lindsey explains the significance of this finding, the implications for various demographics including children and pregnant women, and offers practical advice on choosing safer protein powder alternatives while simultaneously admitting that the consumer reports article created unnecessary fear mongering as the limits which Consumer Reports set for lead was much lower than any other current standards. She emphasizes the importance of whole foods over supplements and encourages informed consumer choices. Additionally, Lindsey provides updates on her website services and partnerships aimed at supporting female athletes.

Episode Highlights:

03:17 Today's Topic: Lead in Protein Powders
04:40 Consumer Reports on Lead in Protein Powders
08:53 Understanding Lead Exposure and Its Risks
23:48 Recommendations for Protein Powder Consumption
44:32 Conclusion and Final Thoughts

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com

Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 10% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

241: Test, Don't Guess: From Boxing to Genomics and Microbiome with Nick Padula

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Oct 2025 05:00:00 +0000

In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis.

Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights.

Episode Highlights:

01:24 Meet Nick Padula: Sports Dietician Extraordinaire
02:50 The Intersection of Clinical and Sports Nutrition
04:14 The Science and Ethics of Weight Cutting
09:52 Customizing Nutrition Through Testing
17:06 Understanding Genomic and Microbiome Testing
26:26 Addressing RED-S and Support Options
29:13 Understanding Gluten Intolerance
32:28 The Role of Continuous Glucose Monitors (CGMs)
35:37 Practical Applications of CGMs
42:05 The Importance of Recovery Nutrition
45:30 Exploring Nutrition Packages and Testing
47:07 The Impact of Environmental Toxins
53:31 Fun Questions and Final Thoughts

Nick Padula has been a practicing Dietitian since 2015 as a clinical dietitian, a foodservice director. In addition to You Trition, LBC Nutrition, a dietetic consultant company, is a lecturer and coordinator with the University of Southern California Master’s in Nutrition program and Sports Dietitian for Cypress Junior College Athletics. ⁠

Nick studied nutrition and dietetics at Long Beach State University and received a Bachelor's degree in 2012 and Master's degree in Nutrition and Dietetics with a concentration in Sports Nutrition from Texas Tech University. ⁠In his practice he has worked with triathletes, professional boxers, endurance runners, professional soccer players, high school athletes, and the USC football and basketball teams. Nick is an avid runner, weightlifter, and golfer.

Connect with Nick:
www.youtritionscience.com
IG:@Youtrition_science
Email: nick@youtritionscience.com

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

240: Overcoming Hypothalamic Amenorrhea (HA): Community & Support with Dani Sheriff

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Oct 2025 05:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with Dani Sheriff, co-CEO of The HA Society. They discuss the confusion and pressure surrounding female nutrition and body image, particularly for athletes.

Dani shares her experience with hypothalamic amenorrhea (HA), its implications, and the importance of proper nutrition and balanced exercise. They emphasize the need for community support through recovery, addressing the emotional and physical aspects of healing. Dani highlights the role of fertility awareness in understanding one's cycle and health. The episode offers insights into managing HA, the benefits of community involvement, and the empowering journey of reclaiming one's health.

Dani Sheriff is the founder and co-CEO of The HA Society. Dani’s expertise comes from many years of research and time spent in the nutrition, sport and fitness industry, as well as being trained to use the fertility awareness method as a diagnostic tool as a certified fertility awareness practitioner. She helps women recover their missing periods, optimize them and get pregnant or avoid pregnancy naturally.

Episode Highlights:

01:25 Meet Our Guest: Dani Sherif
04:27 Understanding Hypothalamic Amenorrhea (HA)
05:37 Signs and Symptoms of HA
19:23 Personal Stories and Experiences
28:22 Addressing RED-S and Recovery
31:00 Long-Term Effects of HA and Reversibility
31:14 Impact on Bone Density and Heart Health
31:35 Cognitive and Physical Challenges
31:54 Eating Disorders and Malnourishment
32:29 Estrogen Receptors and Bone Health
32:47 Athletes and Bone Density
33:16 Importance of Estrogen Beyond Reproduction
33:27 Cognitive Functioning and Long-Term Impact
33:50 Coaches' Perspectives on Eating Disorders
35:11 Fear of Healing and Weight Gain
36:19 Client Case Study: Long-Term HA
37:46 The Importance of Hormones for Overall Health
39:47 Challenges in Recovery and Maintaining Health
46:03 Community Support and the HA Society
52:15 Fertility Awareness and Charting
53:42 Empowerment Through Understanding Your Cycle
59:27 Fun Questions and Closing Remarks

Follow Dani on Instagram: instagram.com/danisheriff Follow The HA Society on Instagram: instagram.com/thehasociety

Resources and Links:

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @ femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

239: Meta Performance Mindset for Athletes and Executives with Rosanna Tomiuk

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Oct 2025 05:00:00 +0000

Discover your Meta Performance profile with our free Meta Performance (Accomplish the Impossible) Assessment. In just 15 minutes, you’ll uncover how you show up in work, leadership, and relationships — including your greatest strengths and blind spots. It’s a powerful tool for athletes, leaders, and anyone who wants to push beyond high performance.
Take the FREE Assessment here: https://stagesassessment.scoreapp.com/?utm_source=FAN_Podcast&utm_medium=Event&utm_campaign=Stages

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Rosanna Tomiuk, an executive coach and partner at Novus Global, and a former member of the Canadian Women's Water Polo Team. They discuss the importance of nutrition and overcoming societal pressures related to body image for female athletes.

Rosanna shares her personal journey with nutrition and performance, highlighting the challenges and strategies she encountered. They delve into the concept of meta performance, a mindset that goes beyond high performance by exploring what individuals and teams are truly capable of.

The episode offers insights into distinguishing between high performance and meta performance, the significance of character and growth, and how to handle failure constructively. Rosanna also explains Novus Global's services, including their assessment tools and transformational coaching approaches aimed at high performers across various fields.

Episode Highlights:

01:23 Meet Rosanna Tomiuk: Executive Coach and Former Athlete
03:33 Rosanna's Nutrition Journey and Challenges
06:27 The Importance of Uncoupling Weight from Nutrition
10:48 Exploring Meta Performance Coaching
14:19 High Performance vs. Meta Performance
21:09 Personal Reflections and Overcoming Failure
28:19 Character and Leadership in Sports and Life
35:24 The Inevitable Suffering and How to Show Up
36:22 Beyond High Performance: Embracing Failure and Dreaming Big
37:13 Living an Impossible Dream: Personal Stories of Success
39:19 Meta Performance Coaching: Redefining Possibilities
45:15 The Role of Comfort and Growth in Achieving Fulfillment
48:28 Novus Global's Unique Coaching Approach
56:59 Fun Questions and Personal Insights
01:00:58 Empowering Female Athletes: Final Thoughts and Resources

Follow Rosanna on Instagram: @rosannatomiuk

For more information about the show, head to work with Lindsey on improving your nutrition, head to:
http://www.lindseycortes.com/
Join REDS Recovery Membership: http://www.lindseycortes.com/reds
Check out WaveBye:
DISCOUNT CODE for 15% off: LINDSEYCORTES
Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES
Visit WaveBye's Website: http://wavebye.co
Follow WaveBye:
@ wavebyeinc on Instagram
@ wavebyeinc on TikTok
@ WaveByeInc on YouTube

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

238: Back to Basics: 8 Essential Sports Nutrition Principles

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Oct 2025 05:00:00 +0000

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance.

Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths.

Episode Highlights:

01:22 – Podcast Fundamentals and Listener Engagement
03:19 – Current Business Updates and Offerings
05:19 – Recommended Supplements for Female Athletes
11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health
17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery
20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus
22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion
26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets
29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options
33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros
36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands
39:41 – Conclusion and Resources

Resources Mentioned:

Reds Recovery Membership – Weekly group calls and chat support for athletes recovering from RED-S: lindseycortes.com/reds
WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: wavebye.co
Episode #229 with Dr. Margo Harrison – https://www.lindseycortes.com/podcast/episode/22d22223/229-wavebye-to-period-pain-nutrition-and-supplements-for-menstrual-cycle-health-with-margo-harrison-md
Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com
Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast
Female Athlete Nutrition Community – YouTube, Instagram @femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

237: Biggest Loser, Fit for TV, & Weight Loss from Sports Dietitian perspective

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Sep 2025 05:00:00 +0000

In this solo episode of the 'Female Athlete Nutrition Podcast,' Lindsey Elizabeth Cortes, a sports dietitian, explores the complexity of nutrition and weight loss, specifically critiquing the Netflix documentary 'Fit for TV: The Reality of The Biggest Loser.' Lindsey delves into the harmful messages perpetuated by 'The Biggest Loser,' discussing its unhealthy methods, lack of proper nutritional guidance, and the psychological impact on contestants.

She clarifies her stance on weight loss, emphasizing that while it can be part of a health journey, it should not be viewed as the ultimate goal. Lindsey advocates for a holistic approach to health, focusing on proper nutrition, movement, and overall well-being. Additionally, she proposes ways in which a TV show could better promote health through positive reinforcement and practical, life-applicable challenges.

Episode Highlights:

02:14 Discussing the Netflix Documentary on The Biggest Loser
03:54 Critique of The Biggest Loser Show
20:22 The Role of Personal Trainers and Nutrition
24:18 Understanding RED-S and How to Address It
26:51 The Downfall of 'The Biggest Loser'
28:20 Transition to a Career in Dietetics
28:49 The Role of Weight in Sports Nutrition
29:44 Misconceptions About Weight Loss
31:14 Defining Health Beyond Weight
40:54 A New Approach to Health and Fitness TV
47:31 Final Thoughts and Resources

For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @ wavebyeinc on Instagram @ wavebyeinc on TikTok @ WaveByeInc on YouTube

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

236: Athlete Mental Performance with Hannah Silva Breen

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Sep 2025 05:00:00 +0000

This episode of the Female Athlete Nutrition Podcast features Lindsey Elizabeth Cortez, a sports dietician, and Hannah Silva Breen, a PhD student in sport, exercise, and performance psychology. They discuss the mental health and body image issues that female athletes face. Hannah shares her journey from being an athlete to focusing on mental health and body image research.

The episode delves into practical strategies to improve body image, the impact of social media, and the importance of body functionality. They also discuss systemic changes needed in sports culture to support female athletes better.

In this episode, Hannah shared Body Confident Sport, a free online tool researched and co-developed by Tucker Center for Research on Girls & Women in Sport and the Centre for Appearance Research, with support from Dove and Nike. This tool is globally informed and tested, and works! There are brief education modules for coaches of girls, and resources for coaches to share directly with their athletes.

Episode Highlights:

01:27 Meet Our Guest: Hannah Silva Breen
03:32 Understanding Mental Performance vs. Mental Health Counseling
09:49 Stigmas in Sports and Mental Health
14:19 Hannah's Journey: From Athlete to Mental Health Advocate
23:52 Addressing RED-S and Nutrition for Female Athletes
26:27 Body Image and Weight Bias in Different Sports
27:29 Exploring Body Image Issues in Team Sports
29:39 Impact of Social Media on Athletes' Body Image
32:10 Fitness Influencers vs. Athletes: A Comparison
35:40 The Misconception of Body Image and Performance
40:07 Strategies to Improve Body Image in Female Athletes
45:55 Creating a Supportive Environment for Athletes
50:35 Conclusion and Resources for Female Athletes

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235: Beyond the Triad, Fueling the Female Athlete & Intuitive Eating with Greta Jarvis

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Sep 2025 05:00:00 +0000

01:23 – Meet Greta Jarvis Greta Jarvis, founder of the Center for Active Women, is introduced. Her background in public health, nutrition, and intuitive eating is highlighted.
02:40 – Greta’s Athletic Journey Greta shares her experience as a lacrosse player, her early start in the sport, and the challenges she faced with menstrual health as a young athlete.
04:10 – The Female Athlete Triad & Medical Normalization Discussion on how missing periods was normalized in sports, the lack of awareness among medical professionals, and the impact of the female athlete triad.
07:00 – RED-S and the Need for Advocacy Exploring the evolution from the triad to RED-S (Relative Energy Deficiency in Sport), the importance of education, and the need for systemic change in sports culture.
10:00 – Social Media, Diet Culture, and Disordered Eating How social media and cultural messages contribute to disordered eating and body image issues among athletes.
13:00 – Fueling the Adolescent Athlete The challenges of meeting nutritional needs for high school and college athletes, and the importance of early education on fueling and body respect.
16:00 – RED-S: A Broader Framework Why RED-S is a more inclusive and helpful framework for understanding energy deficiency, and how it applies to a wide range of athletes.
20:00 – Personal Stories: Bone Health and Recovery Greta shares her personal journey with amenorrhea, bone density loss, and the process of regaining health through nutrition and rest.
25:00 – Systemic Barriers: Access, Food Insecurity, and Team Support Lindsey and Greta discuss the role of social determinants of health, food insecurity among athletes, and the importance of community and team support.
30:00 – Intuitive Eating: Principles and Practice An introduction to intuitive eating, its 10 principles, and how it can be a powerful tool for athletes and non-athletes alike.
35:00 – Research and Misconceptions about Intuitive Eating Addressing common misconceptions, the evidence base for intuitive eating, and the importance of going to the source for accurate information.
40:00 – Greta’s Work and Resources Greta shares about her consulting work, resources for athletes and teams, and how listeners can connect with her.
45:00 – Rapid Fire Questions & Closing Fun rapid-fire questions for Greta, her favorite foods and sports, and final thoughts on community, support, and fueling female athletes.

Greta Jarvis holds her Master of Public Health in Health Promotion and Master of Science in Nutrition, as well as certifications as an Intuitive Eating Counselor and Integrative Health Coach.

The heart of her work is equipping women and girls to build peaceful and confident relationships with food, body, and movement. She sees individual clients and facilitates customized group events as the founder of the Center for Active Women; works as the Marketing & Media Manager for EDRD Pro, an organization providing online education for eating disorder professionals; and is the social media specialist and assistant for Evelyn Tribole, the co-author and co-creator of Intuitive Eating. In the spring, you can find Greta coaching high school women’s lacrosse and teaching the graduate-level Eating Disorders and Intuitive Eating elective at the National University of Natural Medicine.

Website: www.centerforactivewomen.com
Instagram: @centerforactivewomen

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234: Sport, Science, and Social Change: Dr. Sasha Gollish on Empowering Female Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 31 Jul 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports.

Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile.

Episode Highlights:

01:26 Meet Dr. Sasha Gollish: Athlete and Advocate
03:41 Challenges of Starting Professional Running at 31
06:39 The Importance of Mentorship in Sports
13:42 Creating Inclusive and Equitable Sports Environments
22:38 Personalized Nutrition for Athletes
30:06 Understanding Relative Energy Deficiency in Sport (REDS)
31:02 Resources for REDS Recovery
32:42 Childhood Nutrition Guidelines
34:25 Navigating Perimenopause and Food Sensitivities
38:45 Creatine and Its Effects
42:47 Fasting and Its Implications
53:43 The Importance of Mental State in Athletic Performance
59:34 Rapid Fire Questions and Conclusion

Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change.

Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond.

Links and Resources:

Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/

Yellow Running Shoes - Bridging the gap between research & practice: https://www.instagram.com/Yellow_Running_Shoes

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye: @ wavebyeinc on Instagram

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

233: Skin Care & Acne Solutions: Nutrition, Hormones & Gut Health with Katie Stewart

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Jul 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health.

They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health.

Episode Highlights:

05:03 Special Guest Introduction: Katie Stewart
06:56 Katie's Journey to Holistic Nutrition
12:41 The Importance of Testing in Nutrition
15:38 Understanding Acne Root Causes
22:19 The Role of Emotional Wellbeing in Health
24:24 Addressing RED-S in Female Athletes
27:40 Understanding Sebum and Oily Skin
28:29 Skin Hygiene Tips for Athletes
31:15 Makeup and Sweating: What You Need to Know
33:01 Hormonal Breakouts and Menstrual Cycle
37:09 Healing Crisis and Acne
41:10 Teen Acne and Environmental Factors
48:12 Katie Stewart's Holistic Approach to Skin Health
50:58 Conclusion and Resources

Katie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within.

Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix.

Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare.

Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again.

She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out.

As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out.

Connect with Katie:

@katiestewartwellness

https://www.facebook.com/katiestewartcoaching

https://katiestewartwellness.com/

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@‌wavebyeinc on Instagram

@‌wavebyeinc on TikTok

@‌WaveByeInc on YouTube

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

232: Water Polo, Endurance Sports, and AI Sports Nutrition with Elizabeth Inpyn

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Jul 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes and guest Elizabeth Inpyn, a certified sports nutritionist, discuss Elizabeth's extensive background in water polo and triathlon, the challenges of teen athlete nutrition, and the innovative use of AI in sports nutrition through the app Fuelin. The episode also highlights strategies to combat diet culture, the importance of personalized nutrition, and the role of hydration. Tune in for valuable insights and advice on fueling for optimal performance and overall health.

Episode Highlights:

01:22 Meet Elizabeth Inpyn: Credentials and Experience
02:40 Diving into Water Polo: Challenges and Experiences
10:18 Water Polo Nutrition: Fueling for Performance
14:54 The Importance of Hydration in Water Sports
20:04 Reflecting on Personal Nutrition Journeys
29:54 Addressing RED-S in Female Athletes
32:26 Applying Nutrition Knowledge to Triathlon Training
33:32 Exploring Plant-Based Nutrition
34:48 Starting a Coaching Business
35:15 The Joy of Helping Others
36:36 Balancing Performance and Health
37:17 Family Influence and Health
41:10 AI in Nutrition Coaching
43:57 The Fuelin App
54:45 The Importance of Proper Fueling
57:55 Rapid Fire Questions
01:01:00 Conclusion and Resources

Elizabeth Inpyn, the founder, creator and NAME behind INPYN. Coach Elizabeth Inpyn has a long and successful career as an athlete and coach that began in the backyard pool, a three-lane, 25-yard lap pool. An NCAA Division 1 distance swimmer and water polo player, she transitioned into triathlon after college and is a multiple podium finisher at the Olympic and 70.3 race distance and a USAT National Qualifier at the Olympic distance.

Resources and Links Mentioned:

Inpyn Website: https://www.inpyn.com/

Fuelin App: https://www.fuelin.com/

Elizabeth's Instagram: https://www.instagram.com/inpyn

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@wavebyeinc on Instagram

@wavebyeinc on TikTok

@WaveByeInc on YouTube

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

231: Perfectionism & Addiction: Dr. Samantha Harte's Approach to Holistic Healing

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Jul 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Dr. Samantha Harte, a distinguished physical therapist, author, and advocate for holistic wellness. Dr. Harte shares her journey through addiction, perfectionism, and trauma, highlighting how these personal struggles influenced her professional path.

She discusses the importance of addressing root issues such as childhood trauma and the need for control, and offers insight into her framework based on the 12 Steps to help others find healing and resilience. The conversation delves into the parallels between addiction and over-exercise or obsessive dieting, urging listeners to confront underlying emotional pain and make transformative changes in their lives.

Episode Highlights:

01:48 Meet Dr. Samantha Harte
03:27 Dr. Harte's Journey and Struggles
04:40 Perfectionism and Addiction
08:36 The Path to Physical Therapy
16:11 The High-Functioning Addict
25:27 Parallels with Athletes
29:25 Addressing RED-S in Female Athletes
34:16 The Haunting of Unresolved Relationships
34:56 Postpartum Struggles and Body Image
35:29 The Descent into Obsessive Control
38:26 A Miraculous Turning Point
40:19 Facing Grief and Finding Forgiveness
45:08 The Path to Recovery and Self-Compassion
53:36 Embracing Intuition and Personal Growth
57:23 Conclusion and Final Thoughts

Dr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness.

Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of recovery so that anyone, addict or not, can turn their pain into power.

Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/

Instagram: https://www.instagram.com/drsamanthaharte/?hl=en

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

230: Travel Nutrition: Eating On-the-Go with Sports RD Claire Shorenstein

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Jun 2025 10:00:00 +0000

Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, interviews fellow sports dietician Claire Shorenstein about navigating nutrition challenges for female athletes, particularly in the context of travel. Claire shares her personal journey of becoming a board-certified sports dietician after overcoming her own struggles with disordered eating and finding passion in running and nutrition.

The episode offers practical tips on travel nutrition, ensuring adequate fueling and hydration, and highlights the importance of planning ahead. Additionally, Claire's insights emphasize the balance between preparation and flexibility, encouraging athletes to explore local cuisines while maintaining their nutritional needs.

Episode Highlights:

01:28 Meet Claire Shorenstein: A Journey from Music to Nutrition
02:39 Claire's Personal Struggles and Triumphs
04:58 The Impact of Life Changes on Eating Behaviors
19:19 From Road Running to Trail Adventures
21:25 Travel Nutrition Tips for Athletes
30:01 Creative Freezing Hacks for Travel
31:49 Planning Meals for Race Travel
33:22 Balancing Convenience and Nutrition
34:59 Adapting to Different Travel Scenarios
38:13 Embracing Flexibility and Enjoyment
50:21 Rapid Fire Questions and Closing Thoughts

Claire Shorenstein is a Board-Certified Sports Dietitian (MS RD CSSD) with over a decade of experience helping active people achieve their nutrition, health, and fitness goals. She's also a longtime endurance athlete, with a passion for trail and ultra running.

Find out more about Claire Shorenstein:

https://www.instagram.com/eatforendurance/ IG @eatforendurace
The Eat for Endurance Podcast
www.eatforendurance.com

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

229: WaveBye to Period Pain: Nutrition and Supplements for Menstrual Cycle Health with Margo Harrison MD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Jun 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, sports dietician and athlete, discusses menstrual health with guest Margo Harrison, a board-certified OB-GYN and founder of WaveBye Inc. They delve into the high expectations on women's bodies, nutritional confusion, and the impact of menstrual cycles on daily life and athletic performance.

Margo shares the mission behind WaveBue Inc., a menstrual health company focused on enabling women to manage their menstrual symptoms effectively. The episode covers traditional and innovative treatments for menstrual pain, the importance of tracking and understanding one's cycle, and the evidence-based natural ingredients in WaveBye products, such as vitamin E, magnesium, inositol, and Chasteberry. Lindsey also provides insights from her own experience with the product and offers a special discount for listeners.

Episode Highlights:

01:26 Meet Our Guest: Margo Harrison
02:10 Understanding Menstrual Health and Nutrition
03:30 Personal Experiences and Insights
06:30 Challenges and Solutions for Menstrual Pain
23:54 Exploring WaveBye Products
27:56 Addressing RED-S in Female Athletes
30:29 Conclusion and Final Thoughts
30:54 Understanding the Importance of Tracking Your Cycle
32:00 Managing Irregular Cycles and Ovulation
34:35 Ingredients and Their Benefits
38:56 Personal Experiences and Testimonials
47:30 Contraindications and Who Should Avoid These Products
50:39 Final Thoughts and Recommendations

Margo is a board-certified OB/GYN who was an NIH-funded academic PI at the University of Colorado. Since leaving academic medicine, she has been a provider at Planned Parenthood of the Rocky Mountains and founded a femtech consulting firm that served over twenty venture-backed companies in the women's health space in areas of clinical research, strategy, business development, and medical affairs. She is now the founder and CEO of Wave Bye Inc., a menstrual health company that exists to enable women to fulfill their human potential.

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@wavebyeinc on Instagram

@wavebyeinc on TikTok

@WaveByeInc on YouTube

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

228: Caffeine for Athletes: How Much, Why, Why Not, When & Sources for performance benefits

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Jun 2025 10:00:00 +0000

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227: Navigating Hypothalamic Amenorrhea, PCOS misdiagnosis, & Luteal Phase Deficiency with dietitian Cynthia Donovan

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 5 Jun 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, and entrepreneur is joined by returning guest Cynthia Donovan, a registered dietitian nutritionist specializing in hypothalamic amenorrhea (HA). They discuss the pressures on women to maintain certain body images, and how these issues can lead to conditions such as HA and Relative Energy Deficiency in Sport (RED-S).

Cynthia explains the importance of comprehensive hormonal panels and differentiates HA from other conditions like PCOS. The conversation covers ovulation tracking, luteal phase defects, and the impact of various birth control methods on menstrual health. Listeners are encouraged to become more self-aware about their bodies and the critical role of proper nutrition and rest in achieving true health. Resources and further reading materials are provided to help women navigate these challenges.

Episode Highlights:

01:24 Meet Cynthia Donovan: Expert in Hypothalamic Amenorrhea
02:32 Understanding Hypothalamic Amenorrhea (HA)
04:30 The Impact of HA on Women's Health
05:34 Misdiagnosis and the Need for More Research
07:53 Comparing HA and PCOS
13:13 Lab Work and Diagnosis for HA
19:43 Luteal Phase Defect and Its Implications
27:01 Hormonal Health and Pregnancy Challenges
27:49 Postpartum and Breastfeeding Considerations
29:14 The Importance of Fueling the Body
29:57 Behavioral Changes and Motherhood
31:29 Understanding Luteal Phase Deficiency
33:32 Tracking Ovulation and Body Awareness
35:38 Nutrition and Energy Needs
39:39 Writing a Book on Female Athlete Nutrition
42:20 The Role of the Menstrual Cycle in Health
46:46 Tracking Ovulation with an IUD
50:21 Conclusion and Resources

Cynthia Donovan is a Registered Dietitian Nutritionist with over 15 years of experience, specializing in helping women recover from Hypothalamic Amenorrhea (HA). Drawing from both personal and professional insights, Cynthia founded the Recipe for a Period in 2020, guiding hundreds of women toward reclaiming their periods, restoring fertility, and achieving true health. Her holistic approach empowers women to balance fitness, nutrition, and well-being. Outside of her work, Cynthia enjoys exploring nature, traveling, rock climbing, and making memories with her two energetic boys.

Resources for the Audience

HA Fact Sheet

More from Cynthia

Insta: https://www.instagram.com/period.nutritionist/ TikTok: @period.nutritionist

Website: www.periodnutritionist.com

The Period Recovery Podcast: https://www.periodnutritionist.com/podcast

Free Period Recovery Guide: https://prodigious-knitter-1788.kit.com/dfdff8e4ae

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

226: Beyond Weight Loss: Six Steps to Lasting Health with Kim Shapira RD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 29 May 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, entrepreneur, and lifelong athlete, delves into the complex topic of nutrition with fellow dietician Kim Shapira. They discuss the challenges female athletes face regarding body image, societal pressures, and nutrition misinformation. Key topics include mindful eating, understanding hunger cues, the importance of hydration, the benefits of adequate sleep, and incorporating movement into daily routines.

Kim shares her philosophy on the six simple rules to transform one's relationship with food and emphasizes that nutrition is not just about weight loss but overall health and empowerment. With practical tips and expert insights, this episode aims to help female athletes build healthier relationships with food and their bodies.

Episode Highlights:

01:22 Expanding the Conversation
02:57 Introducing Kim Shapira
05:25 Kim Shapira's Approach to Nutrition
09:32 The Psychology Behind Eating Habits
15:25 Mindfulness and Food Choices
25:58 Kim Shapira's Six Simple Rules
32:41 The Importance of Mindful Eating
34:06 The Role of Chewing in Digestion
36:04 Understanding Food Sensitivities
38:36 The Social Aspect of Eating
46:00 The Benefits of Movement
49:56 Hydration and Its Impact on Health
53:15 The Importance of Sleep
57:53 Final Thoughts and Fun Questions

With over 30 years of experience, Kim has helped clients achieve and maintain weight loss through her private practice and as a coach for Trimly. She has also worked in hospitals, sports clinics, and addiction centers, while also teaching at universities. Kim believes that "Healthspan is the goal, but life's challenges can derail individuals from their journey.”

Through her Kim Shapira Method, Kim provides the necessary support and guidance to help clients achieve peace and happiness around food, and rewire their values so they no longer worry about health, weight, and maintenance.

Check out Kim Shapira's book: This Is What You're Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self.

Check out Kim Shapira's website at https://www.kimshapiramethod.com/

Find Kim Shapira on Instagram: https://www.instagram.com/kimshapiramethod/

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

225: First Steps to REDS Recovery: Join my Support Group!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 May 2025 10:00:00 +0000

Find Resources & Join My REDS Recovery Support Group:

https://www.lindseycortes.com/reds

Direct Link to Join Recovery Membership HERE

In this episode, Lindsey Elizabeth Cortes, a registered sports dietitian, introduces the concept of Relative Energy Deficiency in Sport (REDS). She explains the physiological and psychological symptoms, the broad impact on health and performance, and emphasizes that RED-S can occur at any level of athletic participation. Lindsey offers practical advice on recognizing symptoms, tips for recovery, and resources available on her website for further support. This episode aims to empower female athletes to understand and manage their nutrition needs effectively.

Episode Highlights:

01:22 Understanding Relative Energy Deficiency in Sport (RED-S)
04:14 Symptoms and Consequences of RED-S
12:36 Who is at Risk of RED-S?
15:01 Steps to Diagnose and Recover from RED-S
16:13 Resources and Support for RED-S Recovery
17:30 Conclusion and Call to Action

Past Podcast Episodes specifically about REDS (though many more address the topic within a greater conversation):

Episode 02: What is REDS

Episode 110: Understanding REDS from two Registered Dietitians

Episode 111: How Dietitians Eat & Exercise After REDS Recovery

Episode 212: Is REDS Real? With Rebecca McConville

Episode 112: Overcoming Amenorrhea & REDS with Tina Muir

Episode 153: Olympian Elise Cranny's Journey with REDS

Episode 80: REDS Resources Recovery & Rebounding with REDS Advocate Pippa Woolven

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

224: Hollywood Diets & Fitness while Aging with Athlete & Actress Kerstin Schulze

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 May 2025 12:21:56 +0000

In this episode, Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, engages in a comprehensive discussion with Kerstin Schulze, a former junior Olympic athlete turned Hollywood actress and fitness expert. Kerstin shares her journey from being an athlete to a Hollywood trainer, emphasizing the challenges and pressures associated with maintaining specific physiques in the entertainment industry.

They discuss the importance of balanced nutrition, the misconceptions around diet and supplementation, and the critical role of strength training, especially for women going through menopause. Additionally, they explore age-appropriate fitness strategies, with Kerstin detailing her programs for busy professionals and older adults. The episode concludes with practical tips for sustaining long-term health and longevity through mindful nutrition and regular exercise.

Episode Highlights:

01:22 Meet Our Hollywood Athlete Guest
03:45 Kerstin Schulze's Athletic Journey
05:25 Balancing Fitness and Hollywood
10:03 Nutrition and Body Image
16:53 Training and Nutrition for Athletes
26:36 Supplements and Performance
27:31 Creatine and Daily Supplements
28:36 Liquid Nutrition for Busy Lifestyles
31:37 Training for the 40-70 Age Group
35:55 Importance of Strength Training
40:20 Fitness for Busy Lifestyles
41:08 Encouraging Lifelong Fitness
45:58 Menopause and Exercise
49:10 Conclusion and Final Thoughts

Kerstin Schulze is a powerhouse in entertainment and wellness, bringing energy, humor, and authenticity to every role she plays—both on and off-screen. Originally from Germany, Kerstin’s journey began with a silver medal at the Junior Olympics in Berlin. From there, she pursued her love for performance with formal theater training and a business degree before making her way to Los Angeles.

Now in her early 50s, Kerstin brings a deeply personal perspective to the conversation around midlife transformations. As a perimenopausal woman and seasoned fitness expert, she understands the challenges of maintaining vitality, strength, and balance during this transitional stage of life. Through her work, Kerstin empowers women to embrace midlife with confidence, focusing on strategies that blend wellness, mindfulness, and self-compassion.

Find Kerstin on Instagram: @partyanddiet and @kerstin_schulze

Find Kerstin's Website at https://partyanddiet.com

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

223: Teen Eating Disorder Transformation: Nicky's Self-Discovery and Nutrition Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 May 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, entrepreneur, lifelong athlete, and mother, speaks with one of her clients, Nicky. At just 16 years old, Nicky shares her journey of overcoming an eating disorder and transforming her relationship with food, exercise, and her body. Lindsey and Nicky discuss the confusion surrounding nutrition, the pressures on female athletes, and how Nicky's dedication and the right guidance led her to a healthier, more empowered life. They cover the impact of family, medical care, and the importance of enjoying life and social interactions while maintaining a positive mindset towards health and fitness. Nicky's story is a source of inspiration for anyone struggling with similar issues.

Episode Highlights:

01:22 Meet Nicky: A Journey of Transformation
03:44 Nicky's Struggles with Eating Disorders
05:50 The Impact of Nutrition Education
08:30 Rediscovering the Joy of Exercise
11:52 Recognizing Red Flags and Seeking Help
16:01 Parental Support and Professional Guidance
19:08 Nicky's Positive Transformations
23:49 Mirror Reflections and Body Confidence
24:42 Nutrition and Fueling the Body
28:34 Medical Journey and Therapy Experiences
33:20 Commitment to Recovery and Personal Growth
41:49 Fun Questions and Final Thoughts

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

222: Triathlon & Ironman Nutrition Tactics, Hydration & Sodium with Alex Larson Dietitian

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 May 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews sports dietitian and endurance athlete Alex Larson. The discussion focuses on nutritional strategies for female endurance athletes, particularly those participating in triathlons and Ironman races. Key topics include the importance of fueling correctly on the bike, managing sodium and electrolyte levels, the challenges faced by female athletes in balancing training with other life demands, and the benefits of working with specialized dieticians. Real-world insights on the logistics of race-day nutrition and hydration from Alex's professional and personal experiences are shared, highlighting practical advice for athletes aiming to optimize performance while maintaining a positive relationship with food.

Episode Highlights:

01:22 Meet Alex Larson: Dietician and Endurance Athlete
02:25 Triathlon and Ironman Nutrition Strategies
03:54 The Bike is the Buffet: Fueling Tactics
04:22 Challenges and Logistics of Triathlon Nutrition
24:44 Real Food vs. Liquid Fuel: Pros and Cons
28:45 Gender Differences in Fueling Needs
31:14 Fueling for Performance and Life
31:33 The Female Experience with Food and Body
32:11 Balancing Life and Nutrition
37:58 The Importance of Sodium in Endurance Sports
43:07 Electrolyte Needs and Strategies
56:59 Fun Rapid-Fire Questions
58:47 Conclusion and Resources

Alex Larson is a registered dietitian, endurance athlete, and founder of Alex Larson Nutrition. She specializes in helping runners, cyclists, and triathletes optimize their nutrition for peak performance, leaner body composition, and sustained energy, all while cultivating a positive relationship with food.

As an Ironman finisher and mom of three, Alex blends personal experience with professional expertise to deliver science-backed, approachable strategies that work in the real world. Through her 1-on-1 nutrition coaching, Endurance Eats podcast, and her Instagram, Alex inspires athletes to fuel confidently and reach their goals with joy.

Find Alex on Instagram @alexlarsonnutrition, and her website at alexlarsonnutrition.com

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

221: Growing Gains: Training & Nutrition through Teen Growth Spurts with Erica Mulholland

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Apr 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with returning guest Erica Mulholland, a speed, agility, and strength coach based in Tampa, Florida. The conversation dives into the challenges and misconceptions around nutrition and body expectations for female athletes, with a focus on the impact of growth spurts on young athletes' performance, injury prevention, and training techniques.

Erica shares her expertise and experience to highlight the importance of balanced nutrition, the benefits of consistent strength training, and the necessity of rest and recovery. The episode emphasizes shifting the narrative from focusing on weight and body image to embracing strength, proper nutrition, and the natural development process. It serves as a resourceful guide for athletes, parents, and coaches to support the holistic well-being of female athletes.

Episode Highlights:

01:22 Meet Erica Mulholland: Speed, Agility, and Strength Coach
03:11 Understanding Growth Spurts in Female Athletes
05:18 The Importance of Nutrition During Growth Spurts
14:18 Common Overuse Injuries and Prevention
20:38 Personal Stories and Experiences
25:48 Holistic Training for Young Female Athletes
27:49 Importance of Rest and Recovery
29:08 Balancing Training with Breaks
31:23 Strength Training During Growth Spurts
33:52 Embracing Muscle Mass
35:55 Avoiding the Scale and Focusing on Performance
40:27 Nutrition and Growth for Young Athletes
44:29 Fun Questions and Final Thoughts

Erica is a 3x college All-American, Hall of Fame inductee for Johns Hopkins Women’s Soccer, and former US and Brazil semi-professional soccer player. She has a Master’s in Exercise Science in Performance Enhancement and Injury Reduction. She is a Tampa-based Speed, Agility, and Strength Coach who has been working with athletes for 13 years. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength.

Erica's mission is to help youth female athletes become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life.

For more about Erica and her work go to www.ericasuter.com or follow @fitsoccerqueen on Instagram.

Also check out Lindsey's interview with Erica about nutrition for teen athletes:

https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUS

And read more about Teen Athlete Nutrition:

https://www.lindseycortes.com/post/teen-athlete-nutrition

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

220: Dairy and Beef 101: Myths, Facts, and Sustainable Practices with Lifelong Female Farmers Natalie Kovarik and Tara Vander Dussen

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Apr 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complexities of nutrition, particularly surrounding dairy and beef, with special guests Tara Vander Dussen and Natalie Kovarik. Lindsey and her guests discuss the nutritional benefits and misconceptions of dairy and beef products, including the debated use of hormones, the differences between grass-fed and grain-fed beef, and the resurgence of beef tallow in diets.

Tara, a fifth-generation dairy farmer and environmental scientist, and Natalie, a fourth-generation cattle rancher, provide insightful perspectives on food production, sustainability, and the reality of farming and ranching in America. Tune in for an enlightening conversation aimed at educating female athletes on making informed dietary choices.

Episode Highlights:

02:42 Special Guests: Tara and Natalie
04:15 The Benefits of Dairy and Beef
16:05 Debunking Myths About Dairy
22:29 Understanding Pasteurization and Raw Milk
31:26 Choosing Risks in Everyday Life
31:47 The Debate on Raw Milk
34:11 Understanding Dairy and Beef Cattle
38:34 Global Food Marketplace
40:49 Grass-Fed vs. Grain-Fed Beef
48:05 The Rise of Beef Tallow
54:49 Conclusion and Podcast Promotion

Natalie Kovarik and Tara Vander Dussen are the dynamic co-hosts of top ranked podcast Discover Ag. With a combined decade-long dedication to advocating for agriculture across various social media platforms, they have cultivated a devoted community of over 270k individuals. Their presence extends far beyond the digital realm though, as they have graced stages both nationally and internationally, empowering their communities to reconnect with agriculture and the hands that feed us.

Connect with Natalie and Tara:

YouTube and IG @discoveragpodcast

Website: https://discoverag.com/

For more information about the show, head to work with Lindsey on improving your nutrition:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

219: Superfood Bars SEND Rock Climbing Champion Sasha DiGiulian to New Heights

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Apr 2025 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes welcomes guest Sasha DiGiulian, a professional climber and entrepreneur. Sasha shares her journey from starting climbing at a young age, dealing with disordered eating, and balancing nutrition while competing globally. She discusses the inception of her nutritional company, Send Bars, which focuses on whole food ingredients and superfoods to support athletes.

DONT MISS OUR GIVEAWAY: https://www.sendbars.com/pages/the-female-athlete-nutrition-giveaway

The episode highlights Sasha's triumphs over personal and professional challenges, the importance of adaptogens in her bars, and offers listeners a chance to try Send Bars through a giveaway. Sasha’s story is inspiring for female athletes navigating nutrition and aiming to perform at their best while maintaining health.

She launched Send Bars because she’d been on this long term journey learning how to fuel herself properly and trusting what she put into her body. She now is passionate about nutrition and advocating for athletes to fuel themselves and embrace strength over weight.

Episode Highlights:

01:22 Meet Sasha DiGiulian: Climbing Prodigy
04:19 Sasha's Climbing Journey
06:54 The Role of Nutrition in Climbing
08:44 Struggles with Disordered Eating
15:09 Overcoming Challenges and Finding Balance
17:59 The Birth of Send Bars
19:30 Simplifying Recipes for Athletes
20:07 Creating Nutrient-Dense Bars
20:46 The Birth of Send Bars
21:27 Overcoming Health Challenges
22:02 Building the Company
22:54 Launching the Product
23:09 Real Food Ethos
26:49 Ingredients and Nutrition
28:03 Adaptogens in Send Bars
31:21 Giveaway Announcement

Connect with Sasha on Instagram @sendbars and @sashadigiulian

Find her website at www.sendbars.com

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

218: Are You Eating Enough Protein? 5 Ways to Identify

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Apr 2025 11:00:00 +0000

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a seasoned sports dietitian, discusses the importance of protein intake for female athletes. Lindsey covers how to determine if you're consuming enough protein by outlining five practical tips, ranging from understanding protein sources to tracking your intake. This episode includes easy-to-follow calculations and emphasizes the importance of balanced nutrition for optimal performance and recovery. Essential listening for any female athlete looking to optimize their nutrition and performance.

Episode Highlights:

01:32 How to Calculate and Track Protein Intake

04:01 Expanding Content and Collaborations

06:25 Understanding Protein Sources

06:59 Five Tips to Ensure Adequate Protein Intake

07:07 Identify your protein sources

09:25 Eat protein at every meal

11:04 Calculate your protein needs

16:30 Track for a few days

18:46 Listen to your body

20:18 Recap and Final Thoughts

Resources and Links Mentioned:

Top Priorities for Teen Athlete Nutrition: Grow & Develop Into A Strong Athlete: https://www.lindseycortes.com/post/teen-athlete-nutrition

Calculating Protein Requirements for Athletes: How Much Protein Do You Really Need? https://www.lindseycortes.com/post/protein-requirements-athletes

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

217: Pro Soccer Player Gains Weight (and Gains her Health) to Overcome Amenorrhea with Jules Vazquez

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Mar 2025 11:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery.

Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance.

Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance.

Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health.

Episode Highlights:

01:31 Meet Jules Vazquez: A Journey of Struggle and Triumph
03:22 The Dark Side of Perfectionism in Sports
06:39 The Physical and Mental Toll of Disordered Eating
07:41 The Path to Recovery: Recognizing the Need for Change
17:55 Health Consequences and the Road to Healing
27:19 The Decision to Step Away from Soccer
34:07 Finding Your Why
35:24 First Steps to Recovery
36:12 Adjusting Exercise and Diet
44:37 Healing the Gut
46:25 The Role of Testing and Professional Help
53:20 Current State and Future Plans
57:26 Advice for Others
01:01:29 Conclusion and Resources

Connect with Jules on Instagram @balancedfemlete

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

216: Three Steps to Build Muscle & Flexible Vegetarian Diet with DJ Blatner

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Mar 2025 11:00:00 +0000

In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat.

The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being.

DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life.

She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons.

Episode Highlights:

00:38 Meet the Guest: Dawn Jackson Blatner

02:51 Exploring the Flexitarian Diet

08:28 The Superfood Swap Philosophy

10:41 Positive Nutrition Therapy

14:46 Do Simple Better: Nutrition for Athletes

22:29 Savory Trail Mix Ideas

22:54 The Importance of Cross-Training

24:47 Jump Rope Passion

26:16 The SHARC Acronym Explained

30:55 Making Food Fun

35:41 The Role of Protein in Aging

41:23 Rapid Fire Questions

44:32 Conclusion and Resources

Find DJ at:

Website: https://www.dawnjacksonblatner.com/

Instagram: @djblatner

For more information about the show head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate Bennett

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Mar 2025 11:00:00 +0000

In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes.

01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist

02:18 Career Evolution: From Athletic Trainer to Sports Psychologist

05:04 The Importance of Mental Health in Sports

12:35 Personal Experiences and Overcoming Challenges

17:16 The Four P's of Confidence

24:35 Balancing Personal and Professional Life

27:35 Transition to Mountain Biking

27:48 The Evolution of Downhill Riding

28:29 Passion and Purpose in Sports

30:00 Balancing Athleticism and Health

31:46 The Role of Passion in Eating Disorders

34:06 Coping Mechanisms in Sports

41:28 The Importance of Flexibility in Training

45:59 Treating Athletes with Eating Disorders

48:32 Fun Fast Facts with Dr. Kate Bennett

50:38 Conclusion and Resources

Connect with Dr. Kate Bennett:

FB: @AthleteInsight IG: @athlete_insight website: www.athleteinsight.co

For more information about the show and to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

214: Rugby Training Injury Prevention Nutrition & Power on the Pitch with Georgia Cass

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Mar 2025 11:00:00 +0000

In this episode, sports dietitian Lindsey Cortes chats with Georgia Cass, a strength and conditioning coach specializing in womens rugby. They discuss Georgia's introductionto the sport, the fundamentals of rugby and importance of a strength coach, iniury, concussioms, and Georgias development of the Power Pitch Protocol, tailored specifically for female rugby players. Lindsey and Georgia explore injury prevention, the importance of proper neck exercises to reduce concussions, and the role of nutrition for this high-intensity high-power contact sport.

01:19 Meet Georgia Cass: Strength and Conditioning Coach

02:28 Georgia's Journey to Rugby and Coaching

06:32 The Sport of Rugby: An Overview

14:32 Strength and Conditioning for Rugby

19:37 Nutrition and Recovery in Rugby

26:56 The Importance of Nutrition in High-Intensity Sports

27:47 Concussion Risks and Prevention in Rugby

29:14 Strength and Conditioning to Reduce Concussion Risks

32:20 The Role of Omega-3s in Concussion Recovery

36:15 Introducing the Power Pitch Protocol

38:39 Comprehensive Training for Female Rugby Players

43:35 Rapid Fire Questions and Final Thoughts

Georgia Cass is a Strength & Conditioning coach, performance coach and Founder of LiftHer Strength. She has been working with female athletes for over 7 years and over the last 2 years has shifted her focus to working with female rugby players specifically.

You can find her on Instagram @lifther_strength and TikTok @liftherstrength

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

213: Endurance Speaker Series & Strength for Endurance with Kriss Hendy

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Feb 2025 11:00:00 +0000

In this episode, Lindsey Elizabeth Cortes introduces guest Kriss Hendy, an owner of Strength for Endurance. Kriss and Lindsey discuss the role of strength training in preventing injuries and enhancing performance, specifically in endurance athletes. The conversation also discusses the upcoming Endurance Speaker Series taking place in the UK, and available virtually. The Endurance Speaker Series features experts in the field discussing vital topics such as hydration, overtraining, and training through menopause. Kriss and Lindsey hope that through listening to this episode, listeners will take action to sign up for the event! The episode underscores the importance of addressing various needs of athletes, from strength to endurance and nutrition, supported by expert advice and real-life examples.

01:18 Guest Introduction: Kriss Hendy

03:18 The Importance of Strength Training for Endurance Athletes

05:14 Challenges and Evolution in Endurance Training

06:21 Benefits of Strength Training Beyond Injury Prevention

08:59 Screening and Personalized Training Programs

10:18 Endurance Speaker Series Overview

15:07 Key Topics and Speakers in the Series

26:45 The Complexity of Coaching and Training

27:26 Understanding the Layers of Athletes

28:52 The Importance of Nutrition in Sports

29:55 Balancing Life and Training

30:47 The Role of Education in Athletic Performance

33:52 Insights from the Speaker Series

36:54 Overtraining and Its Impacts

41:26 Rapid Fire Questions with Kriss

45:45 Conclusion and Resources

Kriss Hendy has been working within the endurance community for over 15 years now, studying, coaching, supporting (husband to an elite level athlete) and now helping other coaches and athletes within a mentoring and consulting capacity.

He is owner of Strength For Endurance, whose multi-disciplinary approach ensures athletes are employing a comprehensive approach to their endurance training; in order to overcome injury, prevent overtraining and keep doing what they love for many years to come.

When it comes to preparing for an endurance race or adventure, the training sessions are the easy bit. But what’s rarely considered is how this individual is going to integrate a high volume training program onto an already demanding work, family lifestyle.

When someone is placing so much demand on their body physically, factors such as blood work and hormones, adequate fuelling, training load management, psychology and having a fundamental level of strength and conditioning are essential.

From many years of professional and personal experience, Kriss is passionate about raising the standard of coaching and education to the endurance community and is hosting The Endurance Speaker Series in the UK over the coming months.

You can find more info about Kriss and Strength For Endurance at www.strengthforendurance.com or follow @strengthforendurance

and for Tickets to the speaker series coming up in the UK head to the link in the show notes which is hosted on Eventbrite.com: www.eventbrite.com/cc/the-endurance-speaker-series-3956193

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

212: Is REDS Real? with Sports Dietitian Rebecca McConville

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Feb 2025 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, host and sports dietitian Lindsey Elizabeth Cortes engages in an insightful discussion with fellow sports dietitian and eating disorder specialist Rebecca McConville. They delve into the complexities of nutrition and the pressures on female athletes regarding body image and health. Becca shares her expertise on Relative Energy Deficiency in Sport (RED-S), its symptoms, and how it affects athletes. They also discuss the importance of a multidisciplinary approach to treatment and how providers can better assist their clients. Becca further explains her certification program aimed at educating and empowering other providers in the field. The episode is filled with valuable insights and practical advice for athletes, coaches, and health professionals alike.

01:19 Meet Rebecca McConville: Expert in RED-S

02:38 Understanding RED-S: Personal Experiences

04:18 The Impact of Underfueling on Athletes

06:45 Exploring RED-S in Depth

13:05 Unseen Contributors to RED-S

18:45 Addressing RED-S and Eating Disorders

19:12 Debating the Existence of RED-S

29:49 The Role of Physical Therapists in Nutrition

30:45 Mental Health and Nutrition Connection

31:15 Challenges in the Medical Model

32:01 Athletes and Nutritional Misconceptions

33:10 Knowledge vs. Application in Nutrition

36:56 Social Media's Impact on Athletes

41:49 Training and Educating Providers

47:24 Fun and Personal Insights

50:16 Conclusion and Resources

Resources and Links Mentioned:

Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-y

Rebecca McConville's website: https://beccamcconville.com/

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

211: Heal your Body Image "Inside Out" with Rowing Champion Whitney Otto

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Feb 2025 11:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, Lindsey Elizabeth Cortes speaks with Whitney Otto, US world rowing champion and 2000 Olympic alternate. Whitney, co-author of 'Body Image Inside Out,' shares insights on how body image and nutrition intersect for female athletes. They explore the societal pressures that impact body image, the importance of distinguishing body functionality from aesthetics, and how body image issues can affect athletic performance.

Whitney emphasizes the need for compassion, validation, and the utility of resources like guided worksheets to improve one's relationship with their body. They discuss common struggles like the female athlete triad, strategies for maintaining a positive body image, and the role of supportive teams in the healing process.

01:16 Meet Whitney Otto: From Rowing Champion to Performance Coach

02:33 Body Image Inside Out: A Revolutionary Approach

04:07 The Complex Relationship Between Athletes and Body Image

05:43 Understanding and Validating Body Image Struggles

15:45 The Role of Clothing in Body Image

22:05 The Importance of Listening to Your Body

27:36 Body Image as a Team Sport

28:36 Understanding Body Image and Support Systems

29:21 The Role of Nutrition in Athletic Performance

29:49 Addressing Negative Body Image

36:16 The Female Athlete Triad

39:47 Writing and Reflecting on Body Image

44:38 Maintaining a Healthy Body Image

50:54 Rapid Fire Questions and Conclusion

Whitney Otto is a US world rowing champion and 2000 Olympic alternate who pivoted her skill and passion into helping individuals and teams achieve their goals through leadership development and clinical intervention. She holds a BA from Brown University, an MA in counseling psychology from Lesley University, and a Professional Coaching Certification from The Coaches Training Institute. Her clinical perspectives are informed by over a decade of experience treating eating disorders. Her inspiring and collaborative style was further honed through years of experience serving as a Master coach for physicians, elite athletes, entrepreneurs and C-Suite executives. Whitney serves as a Master Performance Coach and consultant at Valor Performance, and coach for R3 Continuum serving Senior level clients at Deloitte. Whitney also serves as Group Guide for CHIEF. She is the co-host of UNTRAINED, a podcast that launched in January of 2023 focusing on giving the tools and mindsets needed to help corporate executives “untrain” from toxic mindsets and perspectives that result in professional success at personal expense.

Connect with Whitney:

https://www.instagram.com/bodyimageinsideout/

https://www.linkedin.com/in/whitneylpost/

https://www.linkedin.com/in/deb-schachter-363b206/

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

210: RUNSource App Keeps Runners Healthy -Recipes, Stretches & More -with Dr. Kate Edwards, DPT

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Feb 2025 11:00:00 +0000

In this episode, Lindsey Elizabeth Cortes talks with Dr. Kate Edwards, a physical therapist and orthopedic specialist, about the complexities of nutrition for female athletes and the societal pressures they face. The conversation delves into Dr. Kate's new app, RUNsource, designed to offer runners comprehensive resources and support. They discuss the significance of having a supportive network for nutrition, mental health, and injury prevention, and how this app can help runners of all levels. The episode also touches on the importance of alternative coping mechanisms beyond running, the science behind common runner injuries, and the need for tailored resources in the athletic world.

01:18 Meet Dr. Kate Edwards
01:28 Kate's Journey and Episode 73 Recap
02:11 New Content and Dr. Kate's Background
04:38 The Birth of Fast Bananas and RUNsource
05:49 The Importance of Specialized Care for Runners
10:04 Features of the RUNsource App
17:30 Tailored Programs for Every Runner
22:22 Emotional Connection to Running
22:53 Personal Struggles and Running as a Stress Reliever
23:27 The Importance of Balanced Training
26:08 Exploring Alternative Stress Relievers
27:29 Running as a Universal Sport
30:15 Common Injuries and Prevention
35:18 RUNsource App Features and Benefits
39:02 Conclusion and Additional Resources

Dr. Kate Mihevc Edwards is a highly accomplished physical therapist and board-certified orthopedic specialist with over 15 years of experience in sports medicine and orthopedics. As the founder of Precision Performance and Physical Therapy in Atlanta, GA, and the creator of Fast Bananas RUNsource, a cutting-edge app designed specifically for runners, Kate has dedicated her career to optimizing performance, preventing injuries, and enhancing the biomechanics of runners at all levels—from beginners to Olympians. A published author and sought-after speaker, she blends the latest research with actionable insights to empower athletes to achieve their personal best while staying healthy and resilient.

Connect with Dr. Kate Mihevc Edwards on Instagram: @fastbananasrun @katemihevcedwards @precisionpt_atl

Find her website at: https://www.fastbananas.com/

For more information about the show head to:
www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com
To work with Lindsey on improving your nutrition head to:
www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

209. Intuitive Eating for Athletes, Eating Disorder Recovery to Running 240 Mile Ultramarathons, Rest Day Nutrition + More! with Becca Rick, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 Jan 2025 11:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with Registered Sports Dietitian and certified intuitive eating counsellor Becca Rick. Becca is a lifelong runner and we spend time discussing her relationship with endurance training and nutrition. She recently completed the Moab 240-mile ultramarathon, prompting a discussion about her fueling before and during, as well as her training, sleeping and race logistics. This includes fueling training, tapering and rest days, the importance of rest days, and pre-competition nutrition strategies that can be applied to anyone preparing for an athletic event or competition.

Becca and I dive into intuitive eating as an athlete–yes, it’s possible!–and why it’s not the “hunger-fullness” diet. We give listeners tips for making intuitive eating work for you that do include planning and conscious thought about fueling your sport. Becca talks about being a dietitian for elite speed skaters, helping fuel the speed and power demands of their sport, and tackling the topic of power-to-weight ratio.

Becca opens up about past struggles with binge eating disorder and exercise dependency, and how she wishes she had help from a sports dietitian during recovery. We ask what “normal eating” really means and define being recovered. Becca’s recovery story highlights the non-linear journey to healing, but that it is possible! You can recover and continue to perform your sport! We’re here to help: find out more and get in touch today!

TOPIC TIMESTAMPS:

2:55 Becca’s ultra running journey; how sports relate to life

9:00 Running 200-mile races: logistics and limits

13:40 Fueling training and racing ultramarathons; gut training

16:55 Rest and recovery around races; fueling rest and easy days

24:30 Pre-race/ competition nutrition strategies

25:45 Intuitive eating as an athlete (+ why it’s not the “hunger-fullness” diet)

30:50 Becca’s eating disorder history: struggling with binge eating disorder and exercise dependency; ED recovery as an athlete and the role of a sports dietitian

34:45 ED recovery is non-linear; what even is “normal eating” and being “recovered”?!

40:00 How ultrarunning supported Becca’s ED recovery

44:10 Speed skating nutrition, power-to-weight ratio

52:40 Becca’s future ultrarunning plans

53:40 End of the podcast questions

Find Becca (Rebecca) online here: https://nutritionmechanic.com/

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

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com And get nutrition help today!

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

208. Is More Protein Better? + Nutrient Balance to Prevent Bad Workouts with Dr. Kyle Pfaffenbach

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Jan 2025 05:16:40 +0000

This episode of the Female Athlete Nutrition podcast is Dr. Kyle Pfaffenbach. Kyle is an Associate Professor of nutrition and exercise science at Eastern Oregon University, and also works as a Performance Nutrition Consultant to Olympians and World Champions, including the Brooks’ Beasts Track Club.

Warning, this episode starts off a bit science heavy, diving into Kyle’s previous research on protein structure and folding. This is only for a small part of this wonderful conversation, but feel free to skip from 4:45 to 14:15. We transition from science to practice, discussing the importance of science-backed recommendations tailored to individuals and their own experiences.

We go deep on balancing macronutrients for athletes, starting with protein. Kyle and I discuss protein recommendations for how much and when, debunking the “more protein is better” belief. We highlight that over-focusing on protein may impair performance and health when you’re lacking fats and carbohydrates. Kyle shares insights from his work helping Olympians and world-class athletes fuel, underscoring the importance of total energy intake, as well as fats and carbs, even when body composition changes are desired. We discuss the effects of underfueling on performance: hint, hint, if you’re having bad workouts, try eating more!

Food is more than fuel. Kyle talks about the role of nutrition in your body for signaling and other essential processes. Food is also for enjoyment and even elite athletes incorporate “fun” foods into their lives. While the media, social media and influencers in particular, demonize certain foods and nutrients, both Kyle and I believe an “all foods fit” approach best supports health and performance. This highlights the importance of working with trusted nutrition professionals and being careful of where you go for nutrition advice.

TOPIC TIMESTAMPS:

4:45 Kyle’s protein research (this is a science-heavy section, feel free to skip ahead to :X)

14:15 The importance of understanding science, then…

17:30 …tailoring research-backed approaches to individuals

23:00 Protein recommendations and timing for athletes

29:20 Is more protein better?

33:40 The importance of fats for female athletes

35:40 Balancing carbohydrates with proteins; macronutrient breakdown for athletes

40:10 Problem solving bad workouts

45:20 Food as signals for your body

49:00 Nutrition complexity: no dumb questions!

52:00 Preventing nutrition stress and making all foods fit, including fast food

57:40 Working with and trusting nutrition professionals for optimal performance

1:01:35 End of the podcast questions

Find Kyle’s research here: https://www.researchgate.net/profile/Kyle-Pfaffenbach

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

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

207. Supporting Female Athletes' Mental Health and Performance with Therapist and Former NCAA Athlete Olivia Papakyrikos

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Jan 2025 10:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with mental health therapist and former NCAA field hockey player Olivia Papakyrikos. Olivia specializes in athletes’ mental health, sport psychology and eating disorders. We start off by discussing our own experiences with mindset challenges as former athletes, including navigating injuries and identity shifts as we moved away from competitive sports. Olivia shares how she helps athletes overcome challenges such as eating disorders, anxiety, depression, and injury recovery to perform better in sports and life. We highlight some of the social pressures high school and college athletes face that make them particularly susceptible. Team culture, coaches and available resources all also impact athletes’ mental health, and seeking professional support from therapists like Olivia can make a big difference on performance and wellbeing.

Olivia is also heavily involved in the Female Athlete Conference, helping to elevate female athlete health and research. We speak to the huge lack of research into female athletes and knowledge gaps, such as the impact of the menstrual cycle on performance and mental health. We finish off with the usual end of the podcast questions, and recommend you check out the Female Athlete Conference here!

TOPIC TIMESTAMPS:

4:20 How sports psychology helped Olivia as an injured athlete

7:50 The importance of embracing different identities and being more than an athlete

15:00 Recovery processes and timelines for treating eating disorders, injuries, performance anxiety and more

19:45 The impact of social pressures faced by high school and college athletes

25:00 Supporting athletes’ mental health: coaches, resources and outsourcing professional support

29:45 Female Athlete Conference and the lack of research in female athletes

33:10 Understanding the impact of the menstrual cycle on performance and mental health

38:15 End of the podcast questions

Find Olivia at oliviapapakyrikos.com

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

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

206. Nutrition for Ironman Triathlons + Sustained Elite Performance with Dede Griesbauer

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Jan 2025 11:00:00 +0000

Trigger warning for talk of disordered eating behaviors and weight control. Feel free to skip this episode or fast-forward from 34:00 to 43:45.

This episode of the Female Athlete Nutrition podcast is with professional Ironman triathlete Dede Griesbauer. Dede shares her remarkable story from an NCAA DI swimming career to working on Wall Street. Over a decade later, she returned to competitive sport and became a professional Ironman triathlete aged 35. At 52 years old, Dede won the Ultraman World Championships, a multi-day triathlon event, and is still performing at an elite level now. We discuss tips for career longevity and how Dede has maintained her health and love for sport throughout.

Dede’s events, Ironman and Ultraman triathlons, are long endurance events requiring considerable fuel before, during and after training and racing. We dive deep into fueling during exercise, comparing real food and sports nutrition products like gels and chews, creating a fueling plan, and problem solving GI issues. Dede shares advice for meeting your nutrition needs on a busy schedule, as well as how she uses food trackers to her benefit. We highlight how, with the support of a professional, trackers can support performance nutrition goals. This is not something I recommend my clients do because the risk of negative impacts is too high. Dede opens up about the negative food, body and weight messaging she received in college, and how her mindset has totally shifted to not monitor her weight, instead fueling for health and performance.

TOPIC TIMESTAMPS:

5:15 Returning to competitive sports as a master’s athlete

8:35 Finding Ironman triathlon

10:30 Becoming World Champion aged 52 after turning pro at 35

12:20 Tips for career longevity in elite sports

16:10 Female vs male performance differences

18:20 Increasing opportunities for women in sport post-college

21:40 What is an Ironman and an Ultraman triathlon?

24:35 Nutrition for an Ironman vs Ultraman; sports fuel vs real food; problem solving GI issues in races

28:00 Fueling with sports nutrition products vs “real food”

32:30 Daily vs performance nutrition

34:00 Shifts in fueling, weight and performance mindsets over time; Dede’s NCAA swimming experience 35 years ago

35:45 Uncoupling weight and performance; food is fuel

38:50 Dede’s current nutrition habits to fuel elite performance

39:55 Using food trackers and numbers to help performance

43:45 Performance supporting habits outside of training

47:00 Tips for fueling with a busy schedule

51:25 End of the podcast questions

For more on food tracking, check out Episode 146: Nutrition Apps + Fitness Trackers: Helpful or Hurtful?

Find Dede at dedegriesbauer.com

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

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

205. New Year Updates + Diet Trends with Lindsey Cortes, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Jan 2025 11:00:00 +0000

Happy New Year! This is a solo episode of the Female Athlete Nutrition podcast with me, your host, Lindsey Cortes. Instead of fad diets and quick fixes, we’re talking about health-promoting changes and real life transformations. That’s why I start this episode with some exciting updates! Firstly, Rise Up Nutrition is back! I’m now taking clients looking for nutrition support to achieve their highest athletic performance. I’m expanding my offerings beyond the female athlete and RED-S spaces, open to helping anyone level up their fueling. Get in touch today!

Secondly, I share that I have begun writing a book, hoping to share healthy fueling tips with a wider audience. And it wouldn’t be the New Year without talking about health and fitness! I get ahead of some expected 2025 trends: high fiber and protein diets, plant-based proteins, GLP1 agonists like ozempic, personalized nutrition, intermittent fasting and more. I take a little longer to discuss affordable nutrition, with tips for eating well on a budget.

TOPIC TIMESTAMPS:

6:10 I’m writing a book! The story behind the book and how it’s going

11:35 Goal setting framework for 2025

15:10 Expected food trends for 2025: fiber, plant-based proteins, affordable food

18:15 Eating well on a budget

20:50 Food trends continued: GLP1, high protein diets, personalized nutrition, intermittent fasting

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

204. Your Diet (+ Social Media Influencers) Sucks with Zoë Rom & Kylee Van Horn

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Wed, 18 Dec 2024 23:30:03 +0000

This episode of the Female Athlete Nutrition podcast is with two special guests, Zoë Rom and Kylee Van Horn. Zoë and Kylee cohost the Your Diet Sucks podcast, a new show debunking diet culture and nutrition misinformation. Zoë Rom is the Editor-in-Chief of Trail Runner magazine, entrepreneur with her own Microcosm Coaching business, author of Becoming a Sustainable Runner, accomplished ultrarunner, journalist, comedian and more! While Kylee Van Horn is a Registered Dietitian and founder of Fly Nutrition, writer, lifelong runner and coach.

Our discussion today is all about the dangers of social media influencers. We explore how social media and unqualified influencers are shaping (and often distorting) the way female athletes approach their nutrition, body image, and training. No one is immune to influencers –myself, Zoë and Kylee included– and we share why people are “influenced”, the rise of young girls wanting to become influencers, and where athletes fit into this. Supplements are a particular area of concern we dive into, explaining how a lack of regulation and scientific support allows influencers and supplement companies to run wild with marketing claims for expensive and potentially dangerous products. We give listeners tips for discerning fact from diet fad, finding experts over influencers, avoiding falling for fantastical supplement claims, and cultivating a healthy social media experience.

TOPIC TIMESTAMPS:

4:30 Your Diet Sucks podcast; Zoë and Kylee’s backgrounds

10:30 Being “influenced” by social media; why we get “influenced”

17:45 Supplements on social media: how influencers are selling fake, unscientific and unsafe claims

21:05 Responsible and ethical social media marketing and use; deciphering good and bad messages

25:50 Athletes as influencers and athletic endorsement

28:30 Mental health and social media use

31:00 Social media pressures

34:30 Using social media safely and for good

36:35 Who to trust? The blurred lines between experts and influencers

40:20 Tips for separating experts from influencers and not falling for misinformation/ untruths

47:00 How women and men consume media differently

53:30 End of the podcast questions

For more just like this, check out this episode of Your Diet Sucks: The Dangers of Social Media and Influencers in the Nutrition Space and Zoë’s Athletic Cheese reel

Listen to the Your Diet Sucks podcast here!

Follow on Zoë Instagram @carrot_flowers_z Kylee Your Diet Sucks @yourdietsuckspod and me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

203. Heat Training 101 + Her Strength Support for Girls with Julia Casadio

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Dec 2024 11:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with sports physiologist Julia Casadio. Julia’s work includes helping Olympic athletes prepare to compete in the heat, as well as educating coaches, parents, and athletes involved in youth female sport.

We dive straight into Julia’s area of expertise: heat training. She talks about the what, why, how, and when to heat train for both professional and everyday athletes. This includes differentiating between acclimation and acclimatization, passive and active heat training, and strategies we can all implement. Julia talks about helping Olympians prepare to compete in the heat, as well as easy heat training protocols we can do ourselves. Julia highlights differences in how women and men should heat train, variance in sweat rate between genders, as well as the influence of the menstrual cycle on temperature and fluid regulation.

We talk about Julia’s most recent project: Her Strength, an online learning platform for coaches, parents, and athletes involved in youth female sport. Julia speaks to the importance of educating coaches working with adolescent female athletes on a variety of topics: female puberty and sport, health, nutrition, training and recovery optimisation, and psychological considerations. We discuss the impact of puberty on performance, normalizing plateaus and body changes, and how working with your body as it changes results in better long term performance. We give listeners tips for improving performance through puberty without controlling your body and food. Julia answers the end of the podcast questions and shares her plans for future athlete- and parent-focused resources on Her Strength.

TOPIC TIMESTAMPS:

3:30 Heat training 101: what, why, when, and how; heat training protocols and strategies

9:45 Heat training for the everyday athletes

11:40 Adaptations and benefits of heat training

14:30 Sweat differences in female athletes; the impact of the menstrual cycle on temperature regulation

16:30 Her Strength: supporting young athletes

21:05 The importance of educating coaches on female athletes

26:10 Understanding puberty challenges: body changes and performance plateaus

29:00 Improving performance through puberty

34:05 Her Strength’s online course for coaches and parents; future resources for athletes

36:40 End of the podcast questions

Check out Her Strength.

Follow Her Strength on Instagram @_herstrength.co_ and me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

202. Fast Fueling Facts: Hydration

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Nov 2024 05:03:05 +0000

This is the third episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

This episode is all about hydration: what, when, why, and how much to drink before, during, and after exercise. I provide listeners with a basic overview of why being optimally hydrated is important, and the health and performance consequences of being both under-hydrated (dehydration) and over-hydrated (hypernatremia).

I highlight emerging research on women's unique hydration needs based around our menstrual cycles. Fluid shifts and body temperature changes impact sweat losses and how much water is available in the muscles and, as such, women's hydration needs fluctuate. Taking birth control, as well as being peri or post menopause, can affect hydration needs too. I recommend following Dr. Stacy Sims to stay up to date on new research in female athletes.

We’ve previously tackled the topics of fueling before, during and after workouts, which are the perfect complements to this episode.

Go give them a listen here:

194. Fast Fueling Facts: Pre + Post Training

195. Fast Fueling Facts: During Training Sports Nutrition

TOPIC TIMESTAMPS:

1:50 Introducing the episode on hydration

3:20 Defining hydration and the importance of water in the body

7:30 Fluid intake and general recommendations

9:15 Staying hydrated around exercise

11:25 Why optimal hydration matters: avoiding under-hydrated (dehydration) and over-hydrated (hypernatremia)

14:35 The role of sodium post-exercise

15:45 Pre-workout hydration: how much, when and why

17:45 Sweat loss and hydration during exercise

19:35 Rehydrating after exercise; guidelines for replacing sweat loss

22:20 Women's specific hydration needs around the menstrual cycle

27:20 Dr. Stacy Sims' research on women's hydration needs

Studies referenced:

National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active

American College of Sports Medicine position stand. Exercise and fluid replacement

2022 Review: Hydration in Physically Active Women

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

201. Special 200+ Episodes Celebration with a Surprise Guest, Lindsey Cortes, + Ruby Wyles

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Nov 2024 04:37:31 +0000

This is a special episode of the Female Athlete Nutrition podcast celebrating 200 episodes and our 4 year anniversary! For the first time, Lindsey Cortes is the guest rather than the host. Instead, podcast producer Ruby Wyles is behind the mic leading this conversation. This episode has it all: reflections on 200 episodes, family updates, future projects, dream guests, sports nutrition trivia, myth busting and much more! We are so grateful to you, our audience, for tuning in each and every week, and we want to hear from you! Check out all the topic timestamps and links below for everything we mentioned and ways to get in touch. Here’s to 200 more!

TOPIC TIMESTAMPS

2:15 How Lindsey has “balanced” parenting with work, training, podcasting and more

9:30 Advice for juggling competing demands as a student-athlete

12:45 Being a medical mom to Levi, her son who has glycogen storage disease, and the impact on family and day-to-day life

19:50 Why Lindsey’s family are sugar-free

22:00 Tips for meeting your nutritional needs as a busy parent and/or athlete

23:10 Podcast trivia on the 3 most popular episodes: 141. Dr. Stacy Sims, 176. Meghann Featherstun, 180. Carrie Verdon

27:50 How and why the podcast started, how and why it’s still going

31:00 What Lindsey is most proud of about the podcast; how the podcast is having an impact

34:25 The podcast’s impact on Lindsey’s nutrition and training

37:15 Podcast dream guests (email us at info.riseupnutrition@gmail.com)

38:20 How to support the podcast

39:40 Bonus round on the top sports nutrition trends of 2024: plant-based nutrition and protein, gut health, and rapid rehydration solutions.

45:25 Myth busting: Is all you need to recover protein?

47:20 Myth busting: Should all female athletes supplement with iron?

49:00 Myth busting: Does lighter and slimmer equal a faster, better athlete?

50:55 Teasing Lindsey’s future plans: (1) her book, (2) returning to working with clients as a dietitian

52:40 Rise Up Nutrition vs Female Athlete Nutrition (don’t stress the name change!)

54:40 End of the podcast questions

Things we mentioned:

Ep 140: My Newborn’s Medical Condition + Life Updates

Ep 143: Individualized Nutrition For All + Glycogen Storage Disease

Lindsey’s sugar-free blog: One year ago I decided to cut out all sugar…

Ep 200: Faster as a Master’s Runner + Nutrition for Lyme Disease with Jen Saint Jean

141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-S

6. Mary Cain, More than a Runner

167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy Sims

176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon

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

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Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

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200. Faster as a Master’s Runner + Nutrition for Lyme Disease with Jen Saint Jean

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Nov 2024 11:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with lifelong competitive runner and mother of 2, Jen Saint Jean. After an active childhood and running in high school, Jen walked on to her collegiate cross country and track team and has never looked back! We talk about how her athletics journey evolved to where now, aged 49, she is training to be faster than ever in her #fasterasamaster project. We highlight the inclusiveness of running, as well as the impact female coaches can make for all athletes. As a coach, Jen shares how she intentionally helps girls and young women understand their menstrual cycles so they can better manage symptoms and optimize training. We explore the evolution of women’s sports in the last 50 years, and how women like Jen and myself are able to continue progressing and achieving athletic goals even after becoming parents and as we get older.

We talk about Jen’s experience dealing with chronic Lyme disease, the signs and symptoms that led to her diagnosis, and her management strategies. Jen speaks about the key role of nutrition for treating her Lyme disease, together with training modifications and bloodwork. Jen and I discuss ways of feeding a family with different nutrition requirements, alongside fueling for performance as an aging athlete. For Jen, this meant increasing her protein, while younger athletes should focus more on increasing their carbohydrates, as well as food flexibility and always eating enough. Jen shares more of her running goals as a master’s athlete and you can follow her journey and thoughtful writing on her website here.

TOPIC TIMESTAMPS:

6:00 Jen's athletic background and natural running talent; the inclusiveness of cross country running

11:30 College athletics recruiting and being a "walk-on" athlete

16:15 The power of female coaches

21:05 Coaching young athletes; Puberty and performance in boys and girls

26:00 Performing on your menstrual cycle

31:20 Jenn's goal to be faster as a master's athlete than she was in her 20s; Women's high performance throughout the lifespan.

38:00 Balancing motherhood with athletics

41:15 Lyme disease: symptoms and diagnosis

46:50 Treating Lyme disease through nutrition and training changes

52:40 Feeding a family with different nutritional needs and fueling as an athlete; the importance of eating enough and food flexibility

1:00:15 Nutrition changes throughout life; higher protein needs for aging athletes

Reach Jen on Instagram @jensaintjean and follow me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

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199. Treating Eating Disorders, OCD and Anxiety in Athletes with Hannah de Groot, LPC

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Fri, 1 Nov 2024 10:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with licensed professional counselor and lifelong athlete Hannah de Groot. She is the founder of Stride Counseling, a private practice dedicated to helping athletes struggling with eating disorders and obsessive-compulsive disorder (OCD). Hannah shares how she combines her personal experiences as an athlete struggling with an eating disorder with her education in nutrition and counseling to help other athletes overcome eating disorders, OCD and anxiety. We discuss reasons why disordered eating is common in athletes and some of the misinformation spread through diet culture. We give listeners advice for overcoming “good food, bad food” thinking and “fear” foods, as well as highlighting how sport can give you the strength to recover. Hannah and I provide tips for preventing disordered eating and anxiety in athletes, alongside ways to support those struggling.

Hannah talks about what OCD (obsessive compulsive disorder) is and is not, sharing key signs and symptoms. This includes compulsive exercise which often co-exists with disordered eating and eating disorders. We discuss how anxiety underlies both OCD and eating disorders, as well as what recovery looks like. Hannah shares more about her work and services, before answering the usual end of the podcast questions.

TOPIC TIMESTAMPS:

4:00 Hannah's background studying and struggling with nutrition and counseling psychology

8:10 Working with a professional who understands; connecting through shared challenges

11:15 The dangers of diet and health misinformation; Tips for rejecting black-and-white nutrition thinking and diet culture messaging

15:30 Advice for overcoming "bad" and fear foods

21:00 Overlapping eating disorders, anxiety and OCD in athletes; student-athlete pressures

27:30 Tips for preventing disordered eating and anxiety in athletes; treat the human being over the athlete

33:10 The power of athletics for recovery; Evaluating your relationship with sport

35:40 Being "sick enough" for help and the health complications of eating disorders

40:40 OCD: signs, symptoms, recovery; compulsive exercise

47:00 Hannah's services with Stride Counseling and contact details

48:50 End of the podcast questions

Things we mentioned:

"Sick Enough: A Guide to the Medical Complications of Eating Disorders" by Dr. Jennifer Gaudiani and she has a great website worth checking out here.

Female Athlete Nutrition podcast episode 184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak

Reach Hannah on Instagram @stride_counseling and at hannah@stridecounseling.co and follow me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

198. Injury Rehab and Nutrition for the Dallas Cowboys Cheerleaders and NFL with Dr. Jessica Wulke

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Oct 2024 09:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with dual board-certified specialist physical therapist in orthopedics and sports, Dr. Jessica Wulke. Jessica has extensive experience treating professional athletes and continues to treat athletes in the NFL and Dallas Cowboy Cheerleaders. For the first time, we talked about nutrition and training for cheerleaders and NFL athletes. Jessica explains the importance of training the mind and body during rehab, building a stronger brain-body connection with neurocognitive training. We discuss Jessica’s job working with the NFL and Dallas Cowboy Cheerleaders (DCC), especially when they’re injured, and how the athletes approach their sporting careers differently. Jessica talks about nutrition challenges faced by the cheerleaders, and I give tips for optimizing nutrient timing and eating well with a busy schedule. We mention the importance of protein, hydration and proper sleep for injury rehab, recovery and performance.

We talk in depth about working with athletes in aesthetic sports like cheerleading and gymnastics where athletes face additional pressures to look a certain way. We highlight the importance of nutrition and strength training for performance and appearance; if you’re eating and training appropriately, your body will look how it’s meant to. Jessica also discusses the importance of strength training for athlete longevity and performance, especially amongst the Dallas Cowboy Cheerleaders. She shares an inside look into who the DCC are, their lifestyles as non-professional athletes, the injuries and challenges they face.

TOPIC TIMESTAMPS:

7:10 Neurocognitive training and the importance of the brain-body connection

19:00 Nutrition and sleep for injury rehab and recovery: the importance of protein

24:00 Making nutrition work with your schedule

27:10 Working with the NFL and Dallas Cowboy Cheerleaders: differences in resources, lifestyles and training

33:30 Aesthetic sports: why fueling and strength has to be the priority

40:50 Taking a holistic and individualized approach to rehab and nutrition

45:05 Treating cheerleaders as athletes not supermodels or performers; increasing resources for female athletes

48:05 Inside the Dallas Cowboy Cheerleaders (DCC): injuries, longevity and performance

53:35 End of the podcast questions

Follow Dr. Jess Wulke on LinkedIn and on Instagram @sportspt_jess and me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

197. Understanding Chronic Pain, the Pelvic Floor + Concierge Physical Therapy with Dr. Kelly Baez, PT, DPT

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Oct 2024 16:33:22 +0000

This episode of the Female Athlete Nutrition podcast is with physical therapist Dr. Kelly Baez, PT, DPT. Kelly shares her unconventional path to becoming a physical therapist, inspired by teaching children and taking a personality test. Kelly owns a concierge medical practice, Brisa Wellness, that offers personalized care plans tailored to your lifestyle. Brisa stands for breeze in Spanish, which represents the emphasis on our body’s environment and movement. We dive deep into concierge medicine and how it differs from the traditional insurance-based healthcare model in the US. We talk about the strengths and weaknesses of both, and the role for self-pay, specialist care through concierge medicine.

A lot of the conversation is about chronic pain, understanding pain perception and lifestyle interventions that may help. These include exercise and physical therapy, mindset strategies, nutrition, hydration, blood testing and sleep. We highlight the roles of movement and antioxidants for healing chronic pain. Kelly also speaks to the importance of pelvic floor, bowel and urinary health, including signs and symptoms of dysfunction. Underlying this episode is the role of a multidisciplinary team for managing your health, and Female Athlete Nutrition is here to help you with your nutrition!

TOPIC TIMESTAMPS:

5:15 Introducing Dr. Kelly Baez and her background as a teacher and physical therapist7

10:45 Kelly’s physical therapy philosophy and holistic healthcare beliefs

14:00 Concierge medicine vs traditional insurance-based healthcare

23:00 Tips for health insurance and affordability

24:30 Understanding and managing chronic pain

32:00 Pain perception: individual responses and mindset

37:00 Gender differences in healthcare and treatment

40:30 Role of nutrition in the treatment in chronic pain

43:30 Blood work and functional medicine for pain management

44:45 Tips for helping your body for health, performance and healing

49:00 Pelvic floor, GI and hormonal dysfunction and health

1:00:00 End of the podcast questions

For more on concierge medicine, this time from a family medicine practitioner, check out: “190. How CrossFit Kickstarted RED-S Recovery, 12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD”

Follow Dr. Kelly Paerce Baez on LinkedIn and her practice on Instagram @brisawellness.co and me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

196. Look Good, Feel Great, Perform Better Without Changing Your Body with Marina Paul

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Oct 2024 10:30:00 +0000

This episode of the Female Athlete Nutrition podcast is with former NCAA Division I soccer player, author and founder of SPRHRA, Marina Paul. Growing up in a sporty family, Marina shares how athletics was always part of her life. However, this came with misinformation about diet and health that impacted Marina’s relationship with food. Pressure to maintain her spot as a star player, coupled with negative environmental factors, led to Marina developing an eating disorder in high school that continued on into college. With better fueling, Marina was able to have an outstanding athletic career at Georgetown University while studying business. Now an entrepreneur, Marina merged her love of sports with business to found women’s sports apparel brand SPRHRA, pronounced “superhera”. We discuss some of the problems with the fashion industry not being designed for female athletes and how SPRHRA is trying to change that. Marina talks about what makes SPRHRA clothing unique, as well as the importance of proper fitting and feeling clothing for peak performance.

Marina is also the author of “Becoming a Superhero: Awaken Your Superpowers and Inspire the Magic in Others”, a book based on countless interviews with incredible women leaders and role models. You can check it out here! We discuss her book and the stories that inspired it, including her own.

Interested in SPRHRA or want to learn more? Get in touch with Marina at marina@sprhra.com

TOPIC TIMESTAMPS:

5:30 Introducing Marina Paul and her athletic family background

12:20 The impact of family and environment on food and body image

16:20 Marina’s eating disorder story: athletics pressures, family and high school culture

19:10 Realizing you have an eating disorder and need help

23:00 Physical and performance consequences of undereating

29:00 Marina’s book: “Becoming a Superhero”, all about women leaders

35:00 Making women’s fashion and activewear more inclusive

43:30 What makes SPRHRA activewear unique; Why fit and feel matters to performance

48:40 How to work with SPRHRA; Medical and recovery benefits of SPRHRA activewear

54:55 SPRHRA (Superhera) brand story

56:30 End of the podcast questions

Check out SPRHRA and Marina’s book “Becoming a Superhero”.

Follow Marina on Instagram @marinapaul SPRHRA @sprhra_ and me, your host Lindsey Cortes, @female.athlete.nutrition

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

195. Fast Fueling Facts: During Training Sports Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Oct 2024 09:00:00 +0000

This is the second episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

Today, we discuss within training nutrition: the what, why, when and how much. We talk all about fueling with carbohydrates during training sessions longer than 1 hour, to maintain stable energy and prevent fatigue. No matter your sport –from stop-and-go sports like soccer and volleyball, strength training to endurance sports– in-workout fueling is important to maintain stable energy and prevent fatigue. We talk about different types of carbohydrates, different sports nutrition products, and how you can optimize carbohydrate absorption for maximal benefits. This episode covers hot topics like low carb training, “over-fueling” with carbohydrates, carbohydrate mouth-rinsing and more. I also share a story about how fueling more than the “recommendations” with poptarts led to my best run! Yes, more fuel means more energy and better performance!

Last week, we tackled the topic of pre- and post-workout fueling, the perfect compliment to this episode. Go give it a listen here: 194. FAST FUELING FACTS: Pre + Post Training

TOPIC TIMESTAMPS:

2:30 Updates, new resources, and how to support this podcast

7:45 When and why to fuel with carbs during training

10:40 How many carbs to take and when

12:20 Fueling exercise lasting over 2 hours

13:30 Different carbohydrate sources and sugar absorption

16:50 Pushing the limits of fueling in training; More carbs for better performance and recovery

19:15 Personal anecdote: how “over-fueling” on carbs in poptarts led to my best run!

21:40 Carbohydrate mouth rinsing

23:00 “Train low (carb), race high (carb)” to burn more fat myth

25:55 Eating fats and protein during training

30:10 Summary; different kinds of on-the-go fuel: gels, sports drinks, chews and “real food”

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

194. Fast Fueling Facts: Pre + Post Training Sports Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Sep 2024 10:00:00 +0000

This is the first episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. Today, we cover the importance of pre- and post-workout fueling for performance and recovery: the what, why, when and how much. We talk about nutrition timing for training at different times of day, including plenty of great meal and snack ideas. Remember, as athletes -that refers to anyone who exercises regularly, regardless of ability- we have different nutritional needs to the general population.

TOPIC TIMESTAMPS:

1:30 Introducing the fast fueling facts podcast series

6:10 Pre-workout nutrition: what, why, when and how much

12:30 Timing pre-workout nutrition

18:00 Reactive hypoglycemia; energy slumps after eating

19:20 4 recovery “R’s”: replenish, rehydrate, rebuild and reduce soreness

21:00 Post-workout nutrition: what, why, when and how much

24:10 Post-workout fueling examples

25:35 How athlete fueling differs from the general population

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6

Check out our NEW website: www.FemaleAthleteNutritionPodcast.com

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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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.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

193. How Being More Than an Athlete Can Improve Your Mindset + Performance with Mackenzie Myatt

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Fri, 20 Sep 2024 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I speak with elite cyclist and author Mackenzie Myatt. Mackenzie shares her introduction to sports, beginning with gymnastics and then working her way up to elite mountain biking. We discuss the highs and lows of an athletic life, and how competitive sports can be balanced with fun. Mackenzie highlights how periods of low motivation were the catalyst for her finding her identity outside of sports. For Mackenzie, this was combining her love of writing with cycling, and in 2023 she published her first book, “In Defense of Big Dreams”. We talk about the importance of writing as an outlet for emotions and processing feelings. For Mackenzie, poetry helps her navigate injuries and athletic lows, gain perspective and develop self-belief. I recommend all my clients also journal to understand their thoughts and feelings around food, their body, mindset and other challenges. This episode finishes with a fun new “Ask The Dietitian” section where Mackenzie asks me about why she is bonking. We chat about her nutrition challenges as an athlete, and how her intake and timing of carbohydrates can help regulate her blood sugar levels. Mackenzie shares the difficulty of fueling on a gluten free diet and the food anxiety is caused. We highlight the point that food intolerances can reverse, and how consuming more carbohydrates from gluten has elevated Mackenzie’s performance.

We referenced Mackenzie’s book “In Defense of Big Dreams” throughout this episode and I recommend you check it out too!

TOPIC TIMESTAMPS:

6:00 Introducing Mackenzie Myatt; her athletic path from gymnastics to elite mountain biking

13:00 Athletic highs and lows; why competitive sport can be fun

19:10 Being more than an athlete; carving out your own unique career path

30:00 Merging different identities: cycling and writing, athletics and femininity

33:30 The importance of expressing emotions and being your true self

38:50 Dealing with injury setbacks and finding happiness outside of sport

51:30 Confidence, self-belief and injury comeback mentalities

1:01:00 Why am I bonking? What are my carbohydrate needs? Understanding carbohydrate needs, fueling for sustained blood sugar levels, and carb drinks.

1:11:45 Gluten free as an athlete and food anxieties

Mackenzie published her book with previous Female Athlete Podcast guest Molly Hurford at Strong Girl Publishing, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford.

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

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

192. Inside the Mind of an Olympic Sprinter + Mindset Tips for All Athletes with Micha Powell

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Fri, 9 Aug 2024 08:00:00 +0000

In this episode of the Female Athlete Nutrition, I speak with Canadian Olympic sprinter and new author Micha Powell. The daughter of two Olympians, Rosey Edeh and long jump World Record holder Mike Powell, athletics is part of Micha’s DNA. She talks about what it was like growing up with two Olympian parents and the impact that had on her own journey is sports. After playing multiple sports growing up, Micha, like her parents, found success on the track and quickly progressed to making the 2016 Canadian Olympic team in the 4x400m relay. Unfortunately, she didn’t get to run in the Olympics, and Micha shares how she struggled with that disappointment alongside pressure and self-doubt. Micha continued to face multiple setbacks and mental challenges including imposter syndrome and injuries. These struggles motivated her to write a memoir “ Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and accompanying workbook all while training to make the Olympics! We dive deep into her book, sharing how everyone can benefit from mindset tools and lessons she’s learned along the way. I recommend you check out her book “Sprinting Through Setbacks” and workbook here; I think you’ll find them very helpful! We touch on Micha’s intuitive eating approach and remind listeners that the “perfect” diet is not the healthiest diet.

TOPIC TIMESTAMPS:

7:10 Micha’s journey into sports as the daughter of two Olympians

16:15 Handling pressure and disappointments in athletics

20:25 Overcoming self-doubt, expectations and setbacks for success

28:45 Appreciating your wins and accomplishments; the importance of taking up space

34:45 Micha’s motivations for writing her book “Sprinting Through Setbacks” while training for the Olympics

43:00 Injury mindset tips; sharing the lows vulnerably

51:15 Intuitive eating as an Olympian and avoiding the “perfect” diet

54:50 End of the podcast questions

Check out Micha Powell’s book “Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and workbook here, alongside Strong Girl Publishing.

Micha co-authored her book with previous Female Athlete Podcast guest Molly Hurford, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford.

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

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

191. Katie Moon’s Path to Becoming an Olympic Champion, Overcoming Food + Body Image Concerns with Katie Moon (née Nageotte)

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Aug 2024 20:00:00 +0000

In this episode of the Female Athlete Nutrition, I speak to the 2020 Olympic Champion in the pole vault, Katie Moon (née Nageotte). Katie will be looking to defend her Olympic title in a few days at the 2024 Paris Olympic Games! She touches on her bumpy build up to the Olympics, overcoming food poisoning and underperformance before winning gold. Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights.

We dive deep into Katie’s relationship with food and body image, something she’s had to work on throughout her career. From unflattering pictures, social media comparisons, observing other athletes, and competing in a bikini, Katie talks about handling these triggers by focusing on her body’s strengths, feeling good in training and competition, and learning that lighter is not better: to reach higher heights, Katie has had to gain strength, and yes, that meant gaining weight! We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions. We discuss the impact of coaches and culture on nutrition and mindset, advocating for a healthy environment and support team that cultivates good habits around food, weight and training.

TOPIC TIMESTAMPS:

3:30 Winning an Olympic gold medal in the postponed Tokyo 2020 Olympics

9:00 Falling in love with pole vaulting

11:20 NCAA Division I vs II athletics experiences

12:30 Dealing with mental blocks and fear

19:30 Overcoming failures, underperformances, and unexpected challenges

23:00 Katie’s relationship with food and body weight

26:50 How body weight impacts pole vaulting

31:50 Body image insecurities and comparisons among elite athletes

41:55 Coaches’ and culture’s influence on nutrition and mindset

45:40 Improving body image; Embracing weight and body changes

53:20 End of the podcast questions

Follow Katie on Instagram @ktnago13 and me, your host Lindsey Cortes, @female.athlete.nutrition

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190. How CrossFit Kickstarted RED-S Recovery, 12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Jul 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with family medicine physician Dr. Jana Baatenburg MD. She is a CrossFit Level 1 Trainer and Owner of Concierge Medicine of West Michigan, opening in September 2024! Dr. Jana shares her path to becoming a doctor and how athletics factored in. Dr. Jana opens up about her struggles with RED-S and underfueling, including 12 years of amenorrhea -a missing period- and bone injuries. She talks about how finding CrossFit and a community of athletes who believe that stronger is better for performance kickstarted her RED-S recovery. Dr. Jana highlights how gaining weight led to big performance improvements, as well as finally regaining her period after 12 years! We discuss some of the body image and weight gain challenges she faced, and how ultimately her desire to stay injury free and enjoying the sports she loved motivated her recovery.

Dr. Jana is just one of many doctors and healthcare professionals I meet who have struggled with nutrition, and if that is you too, do not be ashamed. Even dietitians with extensive nutrition education can struggle with eating disorders, disordered eating and RED-S. We go on to discuss Dr. Jana’s work as a family medicine physician and how concierge medicine is bringing better healthcare to patients.

TOPIC TIMESTAMPS:

4:00 Dr. Jana’s path to becoming a family medicine doctor

7:00 Dr. Jana’s athletic background in running and CrossFit

10:00 Dr. Jana’s RED-S experience: amenorrhea, weight control

14:45 How CrossFit helped Dr. Jana’s RED-S recovery

17:35 Gaining muscle (and weight) to improve performance

20:10 RED-S consequences: 12 years of amenorrhea, injuries and poor bone health

23:20 Period/ hormonal recovery

24:20 Weight gain and body image challenges; Working with a sports dietitian

28:20 Nutrition struggles as a doctor/ healthcare professional

31:00 Long-term bone health consequences and repeat injuries

34:30 Dr. Jana’s work as a family medicine physician; Treating lifestyle/ chronic conditions

39:30 Concierge medicine practices: giving patients better healthcare; Dr. Jana’s practice: Concierge Medicine of West Michigan, opening in September 2024!

Follow Dr. Jana and Concierge Medicine of West Michigan @cmwestmichigan, and your host, Lindsey Cortes, on Instagram @female.athlete.nutrition

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

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THANK YOU TO OUR SPONSORS:

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

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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

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189. The Power of Physical Therapy for Injuries, Pain, Breast Cancer Recovery + More! with Dr. Bobbie & Dr. Jess

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Jul 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with two great friends and physical therapists, Dr. Bobbie and Dr. Jess. They also co-host the Two Gals and a Glass Half Full Apple Podcast. Dr. Bobbie is a former competitive gymnast who now works with gymnasts, amongst other sport athletes, as a physical therapist at Level Up Osteopractic and Wellness in Naperville, IL. While Dr. Jess is the owner and founder of Core Essentials Physical Therapy & Wellness in Jacksonville Beach, FL, and specializes in breast cancer recovery and complex musculoskeletal disorders.

They both believe in a holistic approach to mental and physical health and wellbeing. We speak to the complexity and nuance of pain science and management, as well as the role of psychology here. As two doctors of physical therapy, Dr. Bobbie and Dr. Jess explain the education pathway to becoming a physical therapist, alongside other healthcare professions like dietitians. We discuss some of the challenges and shortcomings of the current healthcare model, and the role of speciality providers in the diagnosis and management of specific problems.

Dr. Jess highlights the importance of physical therapy during and following treatment for breast cancer. She helps women regain strength and mobility in their upper body, as well as reducing and managing swelling through lymphedema therapy. While Dr. Bobbie works with athletes recovering from injuries, keeping them in their sport at the highest level possible. She explains what manual therapy actually is, when and why it might be useful,

Believe it or not, physical therapy can be an effective approach to treating migraines and headaches, and Dr. Bobbie explains why and how. We end with both Dr. Bobbie and Dr. Jess answering the end of the podcast questions.

TOPIC TIMESTAMPS:

6:15 The importance of a holistic approach to health and well-being

8:50 Pain science and psychology

13:40 Dr. Bobbie and Dr. Jess’ friendship through grad school and beyond

16:00 Pathway to becoming a physical therapist; healthcare professions and certifications

18:20 Challenges with the current healthcare system; the role of physical therapists

25:00 PT and breast cancer

36:00 Lymphedema therapy to reduce swelling

44:10 Understanding manual therapy, joint and spinal manipulation, and other PT approaches

52:55 Treating headaches with physical therapy

55:20 Tips for athletes seeing physical therapists

59:50 End of the podcast questions

Check out Dr. Bobbie and Dr. Jess here:

Website: www.2-gals.com

Apple Podcasts: Two Gals and a Glass Half Full Apple Podcasts

Spotify: Two Gals and a Glass Half Full Spotify Podcast

YouTube: Two Gals and a Glass Half Full YouTube Podcast

Facebook: https://www.facebook.com/twogalsandaglasshalffull

Instagram: @twogalsandaglasshalffull

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

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

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Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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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

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188. JaNay Honest: Overcoming Injuries and Doubt to Compete as an NCAA DI Gymnast

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Jul 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with former elite gymnast JaNay Honest. JaNay shares her gymnastics journey, overcoming multiple knee surgeries and doubt to compete at the NCAA DI level for UCLA, the best collegiate gymnastics program. We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college.

JaNay highlights UCLA’s tasty food options, as well as the nutrition support she received as a top college athlete, focusing on energy for performance, injury recovery and pain management. We discuss JaNay’s fueling approach as an elite gymnast, and how that has changed now she’s no longer training and competing at that level. JaNay and I provide listeners with tips for intuitive eating as an athlete without falling into disordered eating. JaNay talks about her transition post college to becoming a professional dancer and sports broadcaster, and how career decisions don’t have to be decided in college!

TOPIC TIMESTAMPS:

5:00 JaNay’s start in gymnastics

8:40 Overcoming doubt to walking onto UCLA’s top NCAA DI gymnastics program; college recruiting advice

17:30 UCLA’s delicious food offerings!

19:10 Sports nutrition and intuitive eating as an athlete

25:50 Fueling as a “non-athlete” after college gymnastics

33:20 Injuries and surgeries as an athlete: fueling recovery

36:30 Listening to your body; pain management

44:00 Life after college athletics as a professional dancer

49:05 Career advice; Balancing multiple jobs and different interests

54:00 Sports broadcasting and being a women in sports media

1:05:00 End of the podcast questions

Follow JaNay on Instagram @janayhonest and your host, Lindsey Cortes, @female.athlete.nutrition

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

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187. How a Professional Athlete Fuels and Trains + Why You Should Embrace Fats! With Dani Moreno

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Jun 2024 07:00:41 +0000

This episode of the Female Athlete Nutrition podcast is with Adidas-sponsored professional trail runner Dani Moreno. Dani ran cross country and track at the NCAA Division I level, where she struggled with burnout and all the demands of student-athlete life. Following graduation, she found balance outside of sport, before returning to competitive running, this time on the trails. She shares these challenges, as well as how she navigated puberty and body changes in high school that affected her performances. We discuss how nailing your nutrition is a constant learning curve, sharing our current health-promoting nutrition goals. Dani highlights her favorite foods for fueling training and recovery, including the importance of fats like butter and whole milk. Dani talks about her life as a professional athlete running sub-ultra trail distances, and the importance of recovery for performance. Dani is a wonderful example of a fast, fit, and fueled female athlete, and we hope you enjoy this episode!

TOPIC TIMESTAMPS:

2:00 Dani’s athletics journey: from HS soccer to pro running

4:45 Puberty and body change challenges; the power of positive mentors

12:00 Burnout as a college athlete

16:00 Finding a life outside of sports; returning to competitive running on the trails

21:45 Day in the life of a professional trail runner

25:00 Nutrition goals (“healthy” ones!)

27:40 Fueling tips for training and recovery: the importance of fats (e.g. butter and whole milk) and protein for performance and staying injury free

31:00 Race day nutrition and hydration: before, during and after

35:00 Highlighting sub-ultra trail running with Dani’s SubHub podcast

40:05 End of the podcast questions

Check out the SubHub podcast

Follow Dani on Instagram @dan_yell_a and your host, Lindsey Cortes, @female.athlete.nutrition

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Jun 2024 08:00:00 +0000

This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized.

In this episode we talk about:

4:20 Elise’s diverse athletic background: early running success

8:00 The impact of becoming an Olympian and American recorded holder

10:20 Mentoring athletes through Voice In Sport (VIS)

13:30 Elise’s RED-S struggles

17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing

21:00 Dealing with body changes and disordered thoughts

23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports

29:00 Nutrition after RED-S and period recovery

32:50 Elise’s passion for baking with her sisters; the social side of food

35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream!

41:50 End of the podcast questions

Check out Voice In Sport (VIS) where both Elise and I support female athletes.

Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

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Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Jun 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols.

Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based.

TOPIC TIMESTAMPS:

2:15 Angie’s athletics and nutrition background

7:35 Nutrition for baseball and softball athletes

10:55 Meal timing and frequency: breakfast, around training/ competitions

13:05 Caffeine and energy drinks

16:05 Stimulant, sleep, and appetite use in athletes for energy

18:35 Nutrition during long competition seasons; when your game day diet is your daily diet

20:30 Variable energy needs based on training; using technology to estimate needs

23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds)

26:15 Healthy weight and muscle gain tips: “mass = gas”

36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources

Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body”

Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Jun 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience.

Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions.

TOPIC TIMESTAMPS:

6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing

13:50 Switching to collegiate rowing

17:20 Lindsey’s path to coaching lacrosse

23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind

26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being

29:15 Women in sports as coaches and athletes

31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes

39:45 Mental health resources on college campuses/ coach team mental health activities

46:00 How improving athletes’ mental health improves performance

51:40 Promoting a positive nutrition culture in sports teams

1:00:40 End of the podcast questions

Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University

Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members:

119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro

118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell

114: Student-Athlete Mental Health Matters! With Arla Davis

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

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 May 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative.

Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions.

TOPIC TIMESTAMPS:

4:10 Melissa’s experience with RED-S and bone stress injuries

7:10 How RED-S can affect every body and in a variety of ways

14:30 Performance (+ health) benefits of RED-S recovery

21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program

28:00 Using research to give practical takeaways for female athletes

31:25 Male vs female athlete research

33:40 Is menstrual cycle nutrition a thing?

39:20 Iron absorption in women; examples of our bodies being smart!

42:10 Why RED-S is a survival tool; the importance of working with your body

45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN

57:30 End of the podcast questions

Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 May 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here!

Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle.

Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too.

I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”!

TOPIC TIMESTAMPS:

1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already

4:30 3 tips for healing from disordered eating

10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian

15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132

19:30 My birth control experiences; understanding your menstrual cycle and hormones

28:40 Menstrual cycle nutrition

30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning

39:10 Meal planning tips

41:15 Body changes around pregnancy and as a mom

42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143

49:05 Food fundamentals and *not* food and hydration rules

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

Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

Our NEW Website is NOW LIVE! Check it out here:

https://www.femaleathletenutritionpodcast.com/

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp
Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 May 2024 08:00:00 +0000

Trigger warning: this episode talks explicitly about disordered eating behaviors, calories, and other numbers that other people might find triggering. Feel free to give this episode a pass, or ask a trusted person to check this episode out before you.

This episode of the Female Athlete Nutrition podcast is the first in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is!

Today, I dive into my beginnings with nutrition as a young gymnast and track athlete, who became obsessed with food as a means to be healthier for my sport and control my body. As we’ve heard before, this was a slippery slope into RED-S and an eating disorder that led to multiple injuries and illnesses, delayed puberty and amenorrhea. Obsessed with food, counting calories and macros, I studied nutrition in college, and this fuelled my eating disorder.

Growing up I was known as “little Lindsey” and I fixated on this identity, attempting to control my body through exercise, purging, and restriction. I share about my struggles accepting weight changes, especially during times of injury and illness. Ultimately, years of underfueling and over-exercising prevented me from reaching my athletic potential as an NCAA Division 1 athlete, and led me to mental and physical burnout. This exhaustion was the catalyst for my recovery, and I started exploring nutrition in a healthy way, fueling my body properly and finding intuitive eating.

Stay tuned for Part 2 next week in episode 182!

TOPIC TIMESTAMPS:

1:15 Introducing this 2-part episode series on my story

4:50 My early nutrition and body story: youth gymnastics, calorie counting, diet culture

13:00 Studying nutrition in college

18:45 Puberty and primary amenorrhea, and an ovarian tumor

21:30 An ovarian tumor and health struggles; impacts on athletics, weight, and eating

26:45 Amenorrhea in athletes; birth control and periods

29:00 Disordered eating and weight concerns as a college athlete

34:35 Injuries and illness from underfueling

36:00 Weight gain reactions: over-exercising and purging

38:35 Recovering from disordered eating and over-exercising

41:10 Finding distance running and sports nutrition in a healthy way

43:00 Further challenges with body composition, fueling, and injuries

45:00 Making peace with food and body changes; re-entry into competitive sports

50:00 Starting my business Rise Up Nutrition; learning from my struggles

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

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 May 2024 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions.

TOPIC TIMESTAMPS:

6:20 Nutrition messages and ED beginnings in HS

11:10 Carrie’s running journey

13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries

18:25 Taking a break from sports; the importance of different identities outside of sports

25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts

30:45 Returning to sports healthier and fueled

33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery

36:40 The importance of recovery for performance improvements

39:50 Fueling training demands; how to meet your nutrition needs

45:40 End of the podcast questions

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

Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition

New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

179. The Importance of Nailing Nutrition Basics Even For The Pros (+ Is Candy Good Fuel?) with Kim Conley

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 May 2024 07:00:00 +0000

This episode is with Olympian, professional runner, and coach Kim Conley. Kim shocked the world when she made Team USA for the 2012 Olympics after a slow start to her running career. We discuss her rise in the sport and the role nutrition had in her progression. She shares how she has maintained a healthy relationship with her body composition and weight by seeking help from professionals, fueling properly around workouts, and focusing on nailing nutrition basics. We talk about the importance of fueling fundamentals like eating enough carbohydrates, proper hydration, and consistent fueling throughout the day, over supplements and fancy diets. Kim shares a funny memory about how nailing her post-workout fueling has benefitted her relationship, as well as her mood and performance. As an elite marathoner and coach, Kim has plenty of experience with in-run nutrition, as well as carb loading pre race, this includes using candy to help an athlete meet their carbohydrate needs, fueling their breakthrough marathon performance! Kim talks about her coaching practice with her husband, before answering our end of the podcast questions.

TOPIC TIMESTAMPS:

8:00 In this episode we talk about:

7:10 Kim’s surprising qualification for the 2012 Olympics in a photo finish; Going all in on pro running

12:50 Kim’s journey with nutrition and weight as an athlete

17:30 Fueling athletics and body composition changes

19:30 Nutrition lessons as a young pro athlete: nutrition basics are more important than the fancy diets and supplements

22:55 The importance of mastering nutrition fundamentals: eating enough carbs and protein; post-workout and consistent fueling

26:30 Candy can be great fuel!

28:10 Kim’s marathon nutrition journey: high carbs fueling, electrolytes and hydration, carb loading, consulting a dietitian

32:10 Post-workout and consistent fueling throughout the day

35:40 Male vs female low-energy availability/ RED-S differences

36:50 Coaching runners through “Next Best Run” - Kim and her husband’s coaching company

39:40 Running longer distances as you age

44:20 End of the podcast questions; some spaghetti love!

We referenced Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr and Episode 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

Check out Kim’s coaching business “Next Best Run”.

Follow Kim on Instagram @kfconley Next Best Run @next_best_run and me, your host Lindsey Cortes, @female.athlete.nutrition

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

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

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

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

178. How To Fuel Performance Breakthroughs with an Elite Runner + Sports Dietitian Maddie Alm, RD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Apr 2024 05:28:06 +0000

This episode of the Female Athlete Nutrition podcast is an elite runner for Team Boss and sports dietitian Maddie Alm. Maddie shares her story from high school soccer player to college walk-on to professional athlete, and how nutrition has fueled this progression. We discuss some of the common fueling pitfalls faced by college and high school athletes, and tips for improving performance: post-workout snacks for avoiding within-day energy deficits, electrolytes and hydration, and lots of carbs! Maddie and I debate whether or not to supplement, avoiding nutrition deficiencies, and underfueling. Maddie debunks the myth that lighter is faster, the link between weight and performance, and how your strongest and best-fueled self is actually faster, even at a higher bodyweight! Maddie’s business “Fueling Forward” helps athletes address these issues, including RED-S, fuel their performance better, and gain a healthy perspective on nutrition for sport and life. We finish off with a topic we’ve not discussed before: alcohol and athletic performance, sharing some of the negative impacts on sleep and recovery.

TOPIC TIMESTAMPS:

8:00 Maddie’s athletic story: from soccer player to elite runner

11:40 Understanding the link between nutrition, health, and performance

14:30 Challenges for college athletes: underfuelling, lack of nutrition support

18:25 Fueling tips for better performance

23:40 Maddie’s non-traditional path to pro running for Team Boss and the Olympic Trials

33:15 Sports nutrition and training tips as a pro athlete: carbs, electrolytes, and workout fueling

42:50 Supplements and nutrient deficiencies

51:00 Alcohol for athletes: impacts on sleep and recovery

58:10 RED-S awareness; weight, performance, and over/under fueling

1:07:10 Maddie’s business “Fueling Forward”

1:11:00 Retiring from elite athletics

1:13:50 End of the podcast questions

Check out Maddie’s business “Fueling Forward”

Follow Maddie on Instagram @madsalm12 Fueling Forward @fueling_forward and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca Windell

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Apr 2024 06:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Apr 2024 06:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Mar 2024 06:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Mar 2024 06:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Mar 2024 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia Boone

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Mar 2024 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

171. How Learning To Taste Your Food Can Actually Improve Health + Performance with Lexi Cole, RD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 29 Feb 2024 07:00:00 +0000

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/

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 Feb 2024 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

169. Thank You Mom! + Athletics in My Family

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 Feb 2024 19:00:00 +0000

With Valentine’s Day falling this week, I recorded a special solo episode of the Female Athlete Nutrition podcast in dedication to my mom. In many previous episodes, I’ve spoken about the impact my dad has had on my own athletics career, however my mom also heavily influenced this journey too. So today, I share memories of my mom’s involvement in sports, how she inspired and supported my athletics, and our common passions for gymnastics and swimming. I reflect on how athletics have shaped my family, as well as the different sports my sisters and I have participated in, expressing a whole heap of gratitude for my mom throughout. Thank you mom!

For supplement suggestions & discounts from Lindsey Cortes please use the link below:

https://p.bttr.to/2ZUQA1Q You may also email Lindsey.RiseUpNutrition@gmail.com for more information!

Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view

Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6

TOPIC TIMESTAMPS:

1:15 My dad as my sporting role model

2:45 My mom as my sporting role model too

4:40 A message to you mom; shared athletics memories

7:45 A message to you listeners: being you is enough!

8:50 My family and athletics

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

168. Fueling Resilience: Understanding Athlete Injuries + Nutrition with Dr. Efren Caballes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Feb 2024 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy Sims

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Feb 2024 07:00:00 +0000

In this episode of the Female Athlete Nutrition, I have the honor of interviewing a true legend, world renowned exercise physiologist and nutrition scientist, Dr. Stacy Sims. Dr. Sims is a true pioneer in this field, who aims to revolutionize exercise nutrition and performance for women. We talk about the lack of research in female athletes, before diving deep into differences in female and male physiology beyond hormones, including the heightened risk of low energy availability and related bone stress injuries in women. As Dr. Sims espouses, “women are not small men” and performance differences are the result of far more than just testosterone and other hormones. We touch on transgender athlete inclusion from a physiological perspective and the need for more sports science research.

Dr. Sims and I discuss popular topics like: creatine for women; nutrition and training considerations for young athletes; navigating puberty; and more. Dr. Sims answers some of your questions, as well as our usual end of the podcast questions! Topics include: the importance of lifting heavy for female athletes; sprint and high intensity training; exercise after RED-S recovery; caffeine and the menstrual cycle; and understanding low heart rates in athletes.

In this episode we talk about:

5:15 Questioning current training and nutrition norms

8:30 Research in women athletes

14:00 Sex differences beyond hormones: body composition, metabolism, injuries

17:50 Creatine for female athletes

23:10 Youth and adolescent athlete considerations

26:35 Low energy availability, kisspeptin and the brain

33:10 Women are not small men; transgender athletes in sports

42:40 Demystifying puberty, hormones, and periods for girls and women

46:40 The importance of strength and power training

49:30 RED-S recovery and high intensity training

53:15 Caffeine and the menstrual cycle

55:40 Low heart rates in athletes: fitness vs low energy availability

58:00 End of the podcast questions

For more on Dr. Stacy Sims, check out her website https://www.drstacysims.com/

Follow Dr. Sims on Instagram @drstacysims and me, your host Lindsy Cortes, on Instagram @female.athlete.nutrition

For supplement suggestions & discounts from Lindsey Cortes please use the link below:

https://p.bttr.to/2ZUQA1Q You may also email Lindsey.RiseUpNutrition@gmail.com for more information!

Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view

Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

166. Collagen 101 + Supplement Suggestions with Lindsey Cortes, RD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Jan 2024 07:00:00 +0000

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 Lindsey.RiseUpNutrition@gmail.com for more information!

Further, all of Lindsey discount codes for a variety of recommended products for female athletes can be found here: https://drive.google.com/file/d/1PhSl95CJqjm7nwQb92_BG-cPBklOZhsC/view

Don't forget to sign up for our email list to stay up to date! https://riseupnutrition.activehosted.com/f/6

TOPIC TIMESTAMPS:

1:15 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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

165. Researching RED-S, Fueling + Training Habits in Female Athletes with Dr Kelly Pritchett

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Jan 2024 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

164. How A Pro Athlete Fuels Performance, Motherhood + the Olympics with Betsi Flint

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Jan 2024 07:00:00 +0000

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/

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

163. New Year "Oreo Sandwich" Update Episode

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Jan 2024 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

162. Nutrition for Better Gut Health + Digestion with Paula Sturm, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Dec 2023 07:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

161. The Truth About Holiday Weight Gain

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Dec 2023 08:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

160. The Fear of Overfueling + Trail Running Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Dec 2023 08:00:00 +0000

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

159. Eating Disorders in College Athletes: Megan’s Story with Bulimia, D1 Rowing, + Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Dec 2023 08:00:00 +0000

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

⁠info.riseupnutrition@gmail.com⁠

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

158. Handling Holiday Foods, Triggers + Diet Culture Conversations

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 Nov 2023 08:00:00 +0000

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

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

157. Pro Runner At 17 To Future Dietitian: Lessons on Weight, Diet, + Performance with Alexa Efraimson

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Nov 2023 20:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with former professional runner Alexa Efraimson. A high school phenom and one of the best junior runners in US history, Alexa signed a professional contract with Nike aged 17, and ran professionally for 8 years. Alexa shares the highs and lows that came with such early success, including challenges with confidence and comparison as an elite athlete. We discuss how athletics can be a vehicle for personal growth, and how that intersected her recent athletic retirement and future career in nutrition.

Throughout her running career, weight and food became a constant and unhealthy obsession as Alexa fought to maintain her “fast” high school self. We hear how a lack of nutrition education and support hurt her mental health, as well as her food and body relationships. Alexa and I discuss the need for sports nutrition resources for all athletes, including working with sport-specific Registered Dietitians, and debunk myths around weight and performance. Now in grad school, pursuing a Master of Science in Nutrition and Nutrigenomics, Alexa wants to help athletes foster healthy relationships with eating and their bodies in her future career as a Registered Dietitian.

In this episode we talk about:

8:00 Alexa’s early running success: turning pro aged 17 as a high school phenom

13:45 Struggling with confidence and comparison

18:30 Personal growth and identity in athletics

21:40 Retiring from pro running; Losing the love for your sport

27:00 Alexa’s challenges with her weight and diet

30:50 The lack of nutrition education as a pro runner; the importance of dietitians for athletes

38:00 Linking weight with performance

40:45 Alexa’s future career in nutrition

45:25 End of the podcast questions

We mentioned Female Athlete Nutrition podcast episode 23: Nancy Clark: Founder of Sports Nutrition: https://www.riseupnutritionrun.com/podcast/episode/30166805/23-nancy-clark-founder-of-sports-nutrition

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

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

156. How And Why To Get Faster: Speed Training For All with Erica Suter

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Nov 2023 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with youth sports coach and returning guest Erica Suter. Erica has been working with athletes for over ten years in performance enhancement and injury prevention: her mission is to help them become strong, resilient, and creative through exercise, while inspiring them to love movement and sports. Today we dive deep into Erica’s specialty: speed training for all athletes, across all sports and stages of life. We discuss the importance of speed for sport performance and beyond, including cognitive benefits and maintaining muscle mass as we age. Erica takes us through how to implement speed training into your routine, including what to do, when, and why. We emphasize the importance of proper rest periods between sprinting, form and jumping drills, and moving with proper mechanics. We talk about combining speed with weight training, especially how to avoid becoming overly sore afterwards!

Erica discusses her latest book,”Female Athlete High Performance”, out on December 2nd, as well as her “The Strong Female Athlete” book, a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength. Pick up your copy today https://ericasuter.com/

In this episode we talk about:

3:20 The importance of speed training for all athletes

6:30 How to train speed: session structure, form drills, jumps and more

12:30 Sprinting with good form

17:05 Benefits of sprinting throughout life

19:00 Improving with age; Nailing the basics of recovery and nutrition

26:55 Weight lifting for speed not soreness! Quality over quantity with weight and speed training

30:40 Erica’s books: “The Strong Female Athlete” and “High Performance For Female Athletes”

For more on Erica and the coaching and resources she offers, check out her website:

https://ericasuter.com

And her podcast: The Soccer Queens Podcast

Tune in to Erica's first appearance on the podcast: Episode 74: Strength Training Will Not Make You Bulky! https://www.riseupnutritionrun.com/podcast/episode/591ff964/74-strength-training-will-not-make-you-bulky

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

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

155. Stop Commenting on Bodies + Handling Weight Changes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Nov 2023 08:00:00 +0000

In this raw and vulnerable solo episode of the Female Athlete Nutrition podcast, Lindsey shares her experiences with a changing body postpartum and how other peoples’ comments have impacted her. She unpicks society’s flawed belief that weight loss is always good and deserving of compliments, and weight gain is bad, countering these beliefs with real world and personal examples of when weight loss is not a good thing or sign of health, and when weight gain is. Lindsey talks about how stress can impact metabolism, satiety signals, food cravings and eating patterns, and weight; she shares how the stress of giving birth to an unwell baby affected her body and nutrition, bringing on a wrath of unwanted and uninformed opinions. Lindsey dives deep into the harmful effects of body comments on the receiver’s mindset and their own relationship with their body and food. The advice to everyone is to not comment on other peoples’ bodies! It’s normal for bodies to change, and your body is not anyone else’s business!

In this episode we talk about:

1:40 Setting the stage: how society’s view of weight changes are false

6:10 My recent body changes: the impact of pregnancy, trauma, and other peoples’ comments

12:30 Feeling good vs “looking good”

14:45 Effects of stress on metabolism, eating patterns, and weight

19:00 Body comments are harmful!

21:10 More body changes and body comments: weight loss vs weight gain

26:35 Postpartum eating and comfort

32:00 The impact of comments on mindset: no one is immune

35:45 Advice on body comments and body changes

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

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

154. Fueling + Hydration For Young Athletes with Marissa Casella, RD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Nov 2023 08:00:00 +0000

This episode of the Female Athlete Nutrition podcast is with fellow Registered Dietitian Marissa Casella. Marissa works with elite youth athletes as the Senior Performance Dietitian at IMG Academy, a school designed for young athletes to balance their sport with education. Marissa talks about how her challenges as a young athlete with celiac disease led her to a career in sports nutrition. Marissa shares about her role at IMG Academy, specifically helping girls feel more comfortable about their menstrual cycle and represented in high performance sports on campus and beyond. We highlight the importance of visibility and female athlete role models, as well as differences between how athletes of different genders and sports discuss topics surrounding their bodies and nutrition. Marissa and I dive deep into the importance of hydration for athletes, strategies for optimizing hydration status, including carbohydrates and sodium, and ultimately highlighting the role of sports dietitians for athletes as their needs are unique and different from the general population.

In this episode we talk about:

3:20 Marissa’s athletic background in volleyball and lacrosse

5:30 How Marissa’s experience with celiac disease led her to a career in dietetics

12:05 Differences in nutrition and body conversations across sports and genders

18:30 Supporting young student-athletes: menstruation, nutrition, mindset, social media

22:00 The importance of visibility for female athletes

29:20 IMG Academy for elite high school athletes

38:30 Hydration: essential considerations for athletes and coaches

47:30 Carbohydrates and sodium for hydration

49:35 The importance of dietitians for athletes

53:30 End of the podcast questions

Find out more about IMG Academy: https://www.imgacademy.com/

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

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

153. Olympian Elise Cranny's Journey with RED-S

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Oct 2023 08:00:00 +0000

In this episode we talk about:

-avoiding early sport specialization

-Elise’s soccer and multisport background

-Elise’s running trajectory: from high school and college, to professionally with the Bowerman Track Club and at the Olympics

-role models and mentorship with Voice In Sport (VIS)

-relative energy deficiency in sports (RED-S)

-Elise’s RED-S struggles: multiple injuries, low bone density, missing periods, underfueling

-RED-S and amenorrhea recovery: decreasing training, focusing on fats and proper workout fueling, avoid energy deficits

-body changes and weight gain

-the importance of a regular period

-positive food experiences

-what an Olympian eats in a day

-end of the podcast questions

Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

152. Understanding Female Athletes + Bodies with Christine Yu

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Oct 2023 08:00:00 +0000

bestseller “Up to Speed: The Groundbreaking Science of Women Athletes”, Christine’s work helps women achieve their athletic potential by understanding and implementing the latest science. We talk about the evolution of women in sports science research, the impact of society and culture on body ideals, myths and misunderstanding harming women athletes, and the intersection of injuries, athletic identity, and eating disorders.

In this episode we talk about:

2:40 Christine’s athletic and career backgrounds

6:45 Intersecting health and fitness with science and diet culture in media

13:35 Writing “Up To Speed”: sharing nuances in female physiology, hormones, fueling, and RED-S

21:20 Science and research into female athletes

27:00 Exercise performance, hormones, and reproduction

29:35 Female bodies and society: appearance ideals and cultural expectations over proper form and function

31:35 Body composition: testing and relevance

40:50 Injuries, disordered eating, and athletic identity

44:15 Changing the narrative around women athletes

48:25 End of the podcast questions

Find out more about Christine Yu and her book “Up To Speed”: https://www.christinemyu.com/

Follow Christine on Instagram @cyu888 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

151. Cycling, Concussions, & Mental Illness with Ben Frederick

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Oct 2023 08:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Ben Frederick, professional cyclist and advocate for brain injuries and mental health. Ben talks about his athletic background, dabbling in running before finding cycling during college, then progressing to the elite level. However, as Ben shares, his identity as a professional cyclist came crashing down following a life changing accident injuring his brain. Ben discusses the long-term impact this traumatic brain injury (TBI) had on his everyday life, and his mental and physical health, raising awareness of the signs and symptoms of concussions and post-concussion syndrome.

Ben opens up about his struggles with depression and anxiety post TBI, which took root in an eating disorder that hospitalized him. We touch on the nutrition culture within the weight-sensitive sport of elite cycling, and how losing his athletic identity affected his relationship to food and his body. Ben bravely shares how he was able to recover from rock bottom with the help of friends, family, and professionals. We discuss the importance of addressing the anxieties and disordered mindsets underlying eating disorders, in order to develop long-term effective coping strategies: eating disorders are not! Ben talks about how was able to look his “Monsters” in the face and learn to live with them, the inspiration behind his nonprofit “The Small Monsters Project”, providing community and advocacy for individuals affected by concussions, traumatic brain injuries, and mental illness. We finish off with the usual end of the podcast questions, plus a bonus one!

Find out more about “The Small Monsters Project”: https://www.thesmallmonstersproject.com/

Follow Ben on Instagram @benjamfred The Small Monsters Project @thesmallmonstersproject and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

InsideTracker: www.insidetracker.com 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

In this episode we talk about:

2:20 Ben’s athletic journey to pro cycling

11:15 Ben’s life changing crash and concussion

15:55 Concussion symptoms and post-concussion syndrome

19:20 Injuries and mental health

23:20 Nutrition culture in cycling

25:25 Eating disorders as a coping mechanism

32:15 Ben’s rock bottom and eating disorder treatment

36:10 Eating disorder recovery and mental health healing

41:25 The Small Monsters Project: supporting individuals with concussions, brain injuries, and mental health

47:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

150: Mediterranean Diet, Lifestyle & Food History with Claudia Hanna

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 5 Oct 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Claudia Hanna, host of the “If This Food Could Talk” podcast. Deeply passionate about sharing the warm culture and foods of the Mediterranean, Claudia teaches Eat Like a Greek cooking classes and writes about the Mediterranean lifestyle on her blog Live Like a Goddess and as a freelance writer. Claudia shares her story from corporate America to living her dream in Cyprus, alongside the large impact her family’s heritage has had on this journey.

Claudia and I dive deep into all things Mediterranean, differentiating between the Mediterranean lifestyle and diet: only a small part of what makes the lifestyle so healthy promoting. For Claudia, the Mediterranean lifestyle encompasses 5 key pillars: diet; family and community; faith and spirituality; better career choices for women; and the sharing of generational wisdom. We talk about foods that define the Mediterranean diet: olive oil, garlic, onions, lemon, and fish, alongside cooking and preparation tips, and ways to incorporate them into your diet and lifestyle. Claudia shares about her podcast “If This Food Could Talk: A History Show for Everyone Who Eats”, and her business “Athena’s Bump”, a maternal nutrition company focusing on helping mothers fuel through all stages of pregnancy. We finish off with the usual end of the podcast questions.

Listen to Claudia’s podcast “If This Food Could Talk” here: www.ifthisfoodcouldtalk.com

Follow Claudia on Instagram @livelikeagoddess her podcast @ifthisfoodcouldtalk and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?
Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:
Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
InsideTracker: www.insidetracker.com 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

In this episode we talk about:
4:30 Claudia’s path from corporate America to living the Mediterranean lifestyle in Cyprus
9:15 Impact of family background on food
11:20 Mediterranean diet vs Mediterranean lifestyle
16:30 Incorporating Mediterranean dietary staples: olive oil, garlic, onions, and lemons
24:50 Tips for cooking fish
27:25 Olive oil 101: different types, uses, and health benefits
30:20 Claudia’s podcast “If This Food Could Talk: A History Show for Everyone Who Eats”
42:35 Claudia’s maternal nutrition company, “Athena’s Bump”
50:10 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

149: Katie Zaferes - Olympian Talks Fueling Elite Triathlon As a Mom

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Sep 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with 2x Olympic Medallist and World Champion triathlete, Katie Zaferes. As well as being one of the best triathletes in the world, Katie is a new mom to Kimble and role model to other athletes looking to balance elite sports with family. Katie briefly shares the basics of triathlon -swim, bike, run- explaining the different race distances and events like Ironman and the Olympics. She talks about her path to becoming a pro triathlete: from swimming and running in high school, running in college, to joining the US’ triathlon Collegiate Recruitment Program post-college.

Katie and I offer listeners great advice for fueling races and workouts, nutrition when traveling, and fueling as a mom! Katie talks about the importance of nutrition education and asking for help. We discuss easy habits for eating well, including using frozen vegetables and supplements. Katie shares how she fuels on race day -before, during, after-, reminding listeners that optimizing nutrition for performance starts with what you’re eating daily in training. Katie talks about her upcoming race plans as she targets qualifying for her 3rd Olympic Games in Paris 2024. We finish off with the usual end of the podcast questions.

Follow Katie on Instagram @kzaferes6 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:50 Returning to elite sports postpartum

7:00 Triathlon basics: swim, bike, and run

10:30 Katie’s triathlon path: college runner to triathlon World Champ

19:50 Learning how to fuel as an athlete

25:00 Making eating well easy!

28:30 Race day and training nutrition

38:50 Fueling tips when traveling

44:05 Tips for fueling as a mom: ask for help!

47:50 Katie’s upcoming races planning for the Paris 2024 Olympics

49:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

148: 6 Ways to Become Fierce, Fit & Fueled!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Sep 2023 10:00:00 +0000

What is Rise Up Nutrition and how do we help female athletes? Looking to improve your nutrition and performance? Or need help for your team? In this episode we will cover 6 ways that you can work with Rise Up Nutrition to become Fierce, Fit & Fueled!

I discuss our 6 programs and services: what they are, who they’re for, how and why they help.

Female Athlete System of Transformation (aka the FAST Track Program)

Fuel School

Female Athlete Nutrition Online Course

Alumni Program

Podcast Patreon Membership

Sports Nutrition Team Toolkit

Listen in to learn how we can help you level up your nutrition and performance, whether or not you struggle with disordered eating.

Whether you're a parent looking to equip your child with reliable nutrition education and fueling habits to last their lifetime; a competitive high school or college athlete struggling to reject diet culture while seeking performance goals; a more mature female athlete trying to figure out nutrition to support your health and exercise; a coach looking to share good sports nutrition knowledge with their athletes and teams; or anyone else, Rise Up Nutrition is here to help you!

Head to www.RiseUpNutritionRUN.com to book a call with me to discuss your personal nutrition needs, to apply to our coaching programs or gain instant access to online resources including the Female Athlete Nutrition Online Course and the Sports Nutrition Team Toolkit!

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:40 Overview of Rise Up Nutrition’s (R.U.N.) services

11:00 The Female Athlete System of Transformation (aka the FAST Track Program): the who, what, how and why it works

18:10 Fuel School: equipping young athletes with good nutrition habits

22:40 Female Athlete Nutrition Online Course for adult and adolescent athletes

27:45 Alumni Program: a community of fast, fit, and fueled female athletes

32:30 Podcast Patreon Membership: a community for podcast fans with bonus episodes and Q&A’s with Lindsey, free recipes, discounts and more perks!

35:20 Sports Nutrition Team Toolkit: support for coaches, athletes, and teams

42:40 How to learn more/ sign up today!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

147: A Gymnast’s Journey From Anorexia To Future Dietitian

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Sep 2023 10:00:00 +0000

In this client testimonial episode of the Female Athlete Nutrition podcast, I am joined by collegiate gymnast, future dietitian, and Rise Up Nutrition client, Camille. Camille recently graduated from our Female Athlete System of Transformation, aka the FAST Track Program, and is now part of our Alumni Program. Camille talks about her struggles with disordered eating and depression as a high performing student-athlete. Camille shares how both receiving intensive outpatient eating disorder support at a treatment center, as well as being part of our virtual FAST Track Program helped her feel less alone in her struggles, connecting her to a community of female athletes she could relate to and be motivated by. Having completed the FAST Track Program, she talks about maintaining the connection to this community and the Rise Up Nutrition team as part of our Alumni Program: key reasons she believes the FAST Track Program was truly transformational for her. She discusses her fears and hesitations about whether the program would actually work for her (spoiler alert: it did!), and how our team helped Camille stay accountable and on track making good nutrition choices. We talk about what food freedom means, intuitive eating, and respecting your hunger and fullness cues.

Camille shares about her struggles transitioning to college freshman year, and the culture of disordered eating and mindsets in gymnastics, including body judgment, comparison and perfectionism. Now entering her sophomore year, Camille talks about the coping skills she’s learned to support herself, and how improving her nutrition has led to big athletic improvements. By embracing her body’s strength, rather than trying to look a certain way or be smaller, Camille has seen her gymnastics performances improve, something Camille wants to highlight to listeners. Camille speaks about studying to become a dietitian and the power of sharing our struggles to help others.

Follow Camille on Instagram @camille.lindley and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:30 Introduction to Taylor, and why she started working with Rise Up Nutrition

8:45 2:20 introduction to Camille, collegiate gymnast and Rise Up Nutrition client

4:30 Camille’s story with an eating disorder and depression; Eating disorder treatment at an intensive outpatient center

6:50 Life after leaving the treatment center; Triggers on a college athletics team, freshman year, and relapse

8:40 Finding Rise Up Nutrition (R.U.N) and developing coping skills for long-term recovery

12:00 Recovery hesitations and why R.U.N. worked for Camille

14:00 Motivations for studying nutrition while also struggling with disordered eating

19:20 Post-recovery athletic performance

21:00 Intuitive eating and hunger cues: “it’s also okay to say no to food!”

25:05 Food freedom: a client's perspective

28:20 R.U.N. FAST Track Program

35:30 Support after the FAST Track Program with the Alumni Program

38:00 Gymnastics culture of body ideals and size, perfectionism, and comparison

44:40 Camille’s advice to listeners: embrace change, it’s inevitable

47:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

146: Nutrition Apps + Fitness Trackers: Helpful or Hurtful?

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Sep 2023 10:00:00 +0000

In this solo episode of the Female Athlete Nutrition podcast, I dive deep into the topic of nutrition and fitness apps and trackers. With most smartphones already having health apps downloaded from the start, and millions more available to download, access to nutrition and fitness apps has never been greater. I question whether this is always a good thing, and the potential harms and unintended consequences they may contribute to. From calorie counting apps and fitness trackers, like MyFitnessPal and Strava, to professionally guided apps and virtual coaching platforms, such as the one I use with my clients, I review their pro’s and con’s. I conclude with my thoughts on the best apps available, and how we can ensure these platforms are helpful not hurtful.

I strongly advise you to engage with these apps and trackers cautiously. And the best advice I can give is to seek professional guidance to see long lasting, personalized, and evidence-based nutrition and fitness guidance. There are apps that you can track your health progress with the help of a coach for just that! I use an app with my clients and it allows all the benefits of tracking, without all the consequences!

If you find that using nutrition or fitness trackers has a negative impact on your physical or mental health, it may be time to delete the app but pick up the phone and make a call to get the professional guidance you need! You can do so by heading to www.RiseUpNutritionRUN.com and booking a call with me to discuss your personal nutrition needs!

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:00 Nutrition/ health apps are everywhere, let’s talk about them!

4:45 Pros of calorie counting/ food tracking apps, e.g. MyFitnessPal

11:20 Cons of calorie counting apps: do they impact disordered eating?

18:00 Summary calorie counting/ food tracking apps

19:00 Pros of fitness and performance trackers, e.g. Strava

20:40 Cons of fitness tracking apps: unnecessary competition and comparison

26:00 Professionally monitored apps and coaching platforms: a possible solution?

30:00 Long-term impact of tracking: app dependency vs actual behavior change

31:40 And the answer is… What are the best nutrition/ fitness/ health apps and approaches?

33:35 Evaluating our relationship with these apps: are they helping or hurting you?

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

145: Overcoming Eating Disorders As A Dietitian + Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 31 Aug 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Heidi Strickler, a fellow Registered Sports Dietitian specializing in female athletes, eating disorders, REDS and amenorrhea. As well as being an athlete herself, Heidi has overcome her own nutrition and mindset challenges, and uses these experiences to benefit her work today. Here, Heidi vulnerably shares her personal 12-year battle with an eating disorder during high school, college, and her early career as a dietitian. Beginning with an obsession with healthy eating and restriction, Heidi’s struggles morphed into binging and purging, alongside a disordered relationship with movement competing as a top collegiate athlete. Heidi talks about reaching rock bottom and how treatment helped her climb her way out, gaining newfound mental freedom and inner peace. We discuss eating disorder recovery, its nonlinear trajectory and the danger of unrealistic expectations. For Heidi, and many of our clients, recovery is a practice of actively questioning your motives for your food and movement choices, identifying disordered thoughts, and maintaining healthy habits, like always fueling before workouts.

A lifelong athlete, competing in a variety of sports from cycling and trail running, to snowshoeing and climbing, Heidi talks about how her relationship with movement has evolved. We explore what a healthy exercise relationship looks like, one motivated by joy and curiosity rather than punishment and a desire to change your body. We contrast the consequences of under-fueling, like injuries and menstrual changes, with how good running in a well-fueled body feels! Heidi shares her business, Heidi Strickler Nutrition, before we finish off with our usual end of the podcast questions.

Check out Heidi’s website (coming this Fall): www.heidistricklernutrition.com

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

5:00 5:00 Heidi’s personal nutrition struggles; the impact of studying to become a dietitian

10:50 12 years of eating disorders: from restriction to binging and purging

16:30 Reaching rock bottom and eating disorder treatment

18:30 Being a dietitian with an eating disorder

25:00 Recovery is worth it! The realities of recovery: body acceptance and disordered thoughts

29:40 Being an athlete vs looking like one; injuries and underfuelling

32:45 Redefining your relationship with movement; running in a well fuelled body

39:00 Recovery expectations: performance, physical health, mindset, and body image

41:30 Identifying disordered food and exercise thoughts and behaviors; being curious and learning to trust your body

46:50 Why ED recovery is so hard: eating and exercising can be both healthy and unhealthy!

53:45 Heidi’s practice helping athletes fuel better: Heidi Strickler Nutrition

56:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

144: Navigating Academics + College Recruitment for Student-Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Aug 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Sarah Cowart, academic coach for athletes. This is an incredibly timely episode with the Fall semester just beginning for most high schools and colleges. Sarah helps parents and student-athletes navigate the academic process to play sports in college, teaching them strategies for a successful transition. Sarah dives deep into the college recruiting process from the academic side, explaining the requirements student-athletes must meet in order to be eligible to compete in college athletics. She outlines the recruiting process timeline for high school athletes, the importance of maintaining a strong GPA in core classes, and fully understanding what classes the NCAA counts: check, a lot of classes don’t!

Sarah and I discuss the ways our personal experiences as collegiate athletes have shaped our futures, teaching us skills non-athletes miss out on, without underestimating the challenge. We talk about the importance, or lack thereof, of choosing your perfect major; Sarah’s advice is to pick something you’re truly interested in and worry less about future career implications. No matter your sport or current GPA, this episode will focus you in on the necessary steps to be prepared, achieve your dream of collegiate sports, and thrive as a student-athlete!

The NCAA eligibility website that Sarah mentions can be found here: https://web3.ncaa.org/ecwr3/

Check out Sarah’s website https://sarahlcowart.com/

Follow Sarah on Instagram and Facebook @sarah.l.cowart and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:00 Sarah’s work helping student-athletes and parents understand the academic side of college sports

4:40 Academic requirements for student-athletes

7:00 From high school to college athletics

12:30 The college recruitment process: considerations for high school athletes

19:30 Preparing for college academics

21:30 Challenges and success strategies for student-athletes

29:00 Sarah’s student-athlete experience and career path

31:00 How to choose a major and/or career field

36:00 Social media for student-athletes

38:40 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

143: Individualized Nutrition For All + Glycogen Storage Disease

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Aug 2023 10:00:00 +0000

In this episode, I sit down with recurring guest and lead nutrition success coach at Rise Up Nutrition Jenna Stranzl. This is a continuation of Episode 140: My Newborn’s Medical Condition + Life Updates, where I shared about my baby son, Levi, and his life threatening medical condition, Glycogen Storage Disease (GSD). Jenna and I discuss the condition more, the different types of GSD, genetic causes and prevalence. Fortunately, this is an incredibly rare genetic disorder, and while it is currently incurable, research into gene therapy holds promise. We dive into the science of glucose metabolism and blood sugar, explaining Levi’s inability to use his body’s fuel stores. I share about GSD’s life-threatening consequences and how we manage Levi’s condition daily with tube feeding, special formulas, and constant blood sugar control.

GSD can be managed with medical nutrition therapy, highlighting the importance of individualized nutrition tailored to a person’s unique needs, regardless of their health status. I speak to the challenges and fears of raising kids with medical conditions and allergies, reminding listeners that life is always full of different risks and responsibilities. Jenna and I emphasize our gratitude for healthy functioning bodies and the ability to eat a diverse and unrestricted diet. We talk about food eliminations and diet culture, health anxiety, continuous glucose monitors (CGMs), the consequences of misinterpreting health data, and more. If you are caught in a pattern of restriction or struggling with food fears, reach out because Rise Up Nutrition is here to help!

Listen to my earlier episode on Levi and GSD here: 140: My Newborn’s Medical Condition + Life Updates

I mention the wonderful support I’ve received from the Glycogen Storage Disease Facebook community; please share this group with anyone who might need help too! https://www.facebook.com/groups/36159145432/

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

5:00 Glycogen Storage Disease (GSD) first impressions

7:30 What is GSD, different types and its prevalence; Diagnosis delays and medical system frustrations

14:10 Warning signs and the science of GSD: glycogen, metabolism, and blood sugar

17:00 Levi’s fueling dilemma and sugar intolerance

24:50 Enzyme and gene therapy for GSD: the search for a cure

27:30 Feeding Levi and managing his condition day-to-day

36:40 The importance of individualized nutrition; Raising kids with medical conditions or allergies

44:45 Gratitude for health, and the ability to have food freedom and diet diversity

51:40 Health anxiety and diet culture myths/ fears

56:00 Blood sugar and continuous glucose monitors (CGM) for different populations; The dangers of data misinterpretation

59:15 Your path as a healthy female athlete

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142: Debunking Clean Sport, Supplements + Racing Weight

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Aug 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with clean sport advocate, running coach and podcaster Chris McClung. We explore Chris’ introduction to running and coaching, how he adjusts training to individual athletes including women during and after pregnancy and menopause, and the power of the team. Chris and I discuss and debunk the concept of racing weight, normalizing weight fluctuations within seasons and throughout life: hormones, aging, development, environmental conditions, hydration status and many more factors all influence the number on the scale. Chris states his own personal experience of running PRs at very different weights, reminding us that there is no one look to your fastest self. Rather, by focusing on nourishing your body with enough energy and respecting recovery, alongside smart training, the race outcome will take care of itself.

We dive deep into the topic of clean sport and Chris’ work with the Clean Sport Collective. Chris reveals the pervasiveness of doping in all sports and at all levels, elite and amateur, why athletes dope, and how subtle and nuanced taking banned substances can be. Chris explains why, no matter your level of participation, we all should care about what we put into our bodies and how we can ensure that any supplements we consume are clean. Look for logos and certifications like NSF, Informed Choice, BSCG and USP to know supplements, vitamins and minerals are safe from contamination and actually contain what you think they do!

In this episode, we referenced this prior episode of the Female Athlete Nutrition podcast with physiotherapist Brodie Sharpe: Brodie Sharpe - Running is the Most Dangerous Sport!

For more on clean sport and to hear the perspective of elite athletes, check out the Clean Sport Collective podcast.

Hear more training talk from Chris on his coaching podcast Rogue Running and at www.roguerunning.com

Follow Chris on Instagram and Twitter @roguechris @roguerunning and the Clean Sport Collective on Instagram and Twitter @cleansportco and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:00 Chris’ background in running and coaching

10:00 Chris’ run training philosophy, coaching women throughout life changes

18:00 Race weight myths

25:30 The Clean Sport Collective

33:55 Doping in elite sports

36:50 Drug testing and catching cheating athletes

46:30 Doping at the amateur/ non-elite level; why clean sport matters at all levels

52:30 Legal supplements vs banned drugs, safety and contamination; finding clean supplements

1:01:20 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-S

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Aug 2023 10:00:00 +0000

Dr. Sims explains differences in female and male physiology beyond hormones, including variances in: bone structure and body composition, metabolism, biomechanics, and injuries. We talk about our experiences working with different genders; women are more vulnerable to low energy availability and related bone stress injuries, due to their unique brain structure. 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 the benefits of creatine for muscle function, athletic performance, brain function, and mood. Check out Dr. Sims’ article “Why Active Women Need Creatine” here: https://www.drstacysims.com/blog/Why%20Active%20Women%20Need%20Creatine. We cover nutrition and training considerations for young female athletes, starting with hydration. During puberty, Dr. Sims recommends focusing on consuming adequate protein and carbohydrates, as well as functional movements that keep girls active in their changing bodies.

Keep listening all the way to the end to hear Dr. Sims answer some of your questions, as well as our usual end of the podcast ones! 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.

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

5:50 Questioning current training and nutrition norms

9:55 Research in women athletes

14:20 Sex differences beyond hormones: body composition, metabolism, injuries

20:25 Creatine for female athletes

25:00 Youth and adolescent athlete considerations

28:40 Low energy availability, kisspeptin and the brain

35:30 Women are not small men; transgender athletes in sports

46:15 Demystifying puberty, hormones, and periods for girls and women

50:20 The importance of strength and power training

53:00 RED-S recovery and high intensity training

56:45 Caffeine and the menstrual cycle

59:05 Low heart rates in athletes: fitness vs low energy availability

1:01:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

140: My Newborn’s Medical Condition + Life Updates

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Jul 2023 10:00:00 +0000

This is a raw and personal solo episode of the Female Athlete Nutrition podcast, as I share what’s really been going on the last 2 months. I open up about giving birth to my second son, Levi, and the heartbreak and anxiety that quickly followed. Baby Levi and I spent two and a half weeks in hospital before we were able to return home. From his birth, Levi fought for his life with a collapsed lung and undetectable blood sugar. I talk about some of the challenges we faced that first week and the realization that something was seriously wrong with Levi, something that didn’t have a quick fix or recovery timeline. Levi was diagnosed with a rare metabolic disorder, glycogen storage disease, impairing his ability to control his blood sugar. Since returning home, this means my husband and I are responsible for tube feeding him and very closely monitoring his blood sugar: at any moment Levi’s blood sugar could crash and result in a medical emergency. I discuss what home life looks like for us with a critically newborn, how it has impacted our future plans to relocate to Japan, my business Rise Up Nutrition, and the emotional toll it has had.

As well as sharing the challenges we’ve faced since Levi’s birth, I touch on some of the positives and blessings Levi has brought us. I talk about tube feeding a newborn, working with a team of medical professionals to find answers, and what the future might hold. I emphasize my gratitude for having the support of family, medical experts, and the whole Rise Up Nutrition team during this tough time. Currently, it is still an incredibly challenging and emotional time for myself and Levi, and while I’m not ready yet to discuss everything, this is a look into the last couple months, and I plan on sharing more soon.

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:45 I’ve had a baby! Introducing this solo episode and what’s been going on the last 2 months

4:00 Levi’s birth story: giving birth to a critically ill baby

9:35 Realizing something was very wrong with my newborn; Levi and his life threatening medical condition: glycogen storage disease

13:00 Home life with a critically ill newborn

17:15 The emotional toll of having a baby

22:30 Postpartum life, returning to work, and gratitude and positives among the heartbreak

26:40 How Levi’s health has changed our future as a military family

29:45 Future plans for me, Levi, and the podcast

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

139: Understanding Hypothalamic Amenorrhea (HA), Missing Periods + Infertility

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Jul 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I chat with a fellow registered dietitian, Cynthia Donovan. Cynthia specializes in reversing hypothalamic amenorrhea, helping women get their periods back, restore their health, and regain fertility. This episode is a deep dive into all things hypothalamic amenorrhea (HA), starting with what it is and why it occurs. Cynthia shares her own personal struggle with missing periods and infertility, and the trouble she had getting an HA diagnosis. We talk about the impact of exercise and stress on the menstrual cycle, reminding listeners that they do not need to identify as an athlete to have exercise affect their hormones. Cynthia and I discuss our experiences helping women recover from HA and regain their periods through adjusting their nutrition, training, and mindsets.

Cynthia’s HA recovery was motivated by a desire to become pregnant, and today she is a proud mother of two! Cynthia and I discuss fertility and ovulation: having a period does not mean you are ovulating and able to conceive. Cynthia gives listeners tips for assessing your fertility and considerations for fertility treatments, emphasizing the importance of HA recovery first in order to conceive and maintain a healthy pregnancy. We talk about HA recovery timelines and expectations, when to get support, and individual considerations when it comes to regaining a regular menstrual cycle.

In this episode, Cynthia recommend this book: The Fifth Vital Sign by Lisa Hendrickson-Jack

For more on Cynthia and her business, check out her website www.periodnutritionist.com

Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb

Tune into her podcast, The Period Recovery Podcast: https://www.periodnutritionist.com/podcast

Follow Cynthia on Instagram and TikTok @period.nutritionist and me, your host Lindsy Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:20 Understanding hypothalamic amenorrhea (HA)

5:40 Cynthia’s struggle with missing periods, HA and RED-S

13:45 Helping women with HA

16:00 Exercise stress and HA, even among non-athletes

22:30 Nutrition and exercise for HA recovery

28:50 HA vs PCOS and other reasons for missing periods and infertility

34:15 Regaining periods for pregnancy; understanding ovulation and fertility

42:15 Limiting beliefs and recovery mindsets

45:50 The menstrual cycle and athletics

49:20 HA recovery timelines and expectations; individual considerations and when to seek support

55:20 Fertility treatments: they do not replace HA recovery

1:01:05 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

138: Olympic Champion Talks Food + Body Image Concerns

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Jul 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I speak to the 2020 Olympic Champion in the pole vault, Katie Moon (née Nageotte). She touches on her bumpy build up to the Olympics, overcoming food poisoning and underperformance before winning gold. Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights.

Follow Katie on Instagram @ktnago13 and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:30 Winning an Olympic gold medal in the postponed Tokyo 2020 Olympics

9:00 Falling in love with pole vaulting

11:20 NCAA Division I vs II athletics experiences

12:30 Dealing with mental blocks and fear

19:30 Overcoming failures, underperformances, and unexpected challenges

23:00 Katie’s relationship with food and body weight

26:50 How body weight impacts pole vaulting

31:50 Body image insecurities and comparisons among elite athletes

41:55 Coaches’ and culture’s influence on nutrition and mindset

45:40 Improving body image; Embracing weight and body changes

53:20 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

137: Chef Kelly Newlon on Performance Food + Feeding Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Jul 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with runner, chef, and founder of Real Athlete Diets (RAD), Kelly Newlon. We both share our entries into the food industry, watching cooking shows on TV, and gaining experience in different food settings growing up. Kelly shares her training and education pathway through culinary school to become a chef, before we explore the wide variety of career options in the food industry: from working in fine dining restaurants and bakeries, feeding sports teams and catering events, to cooking on cruise liners or working as a private chef, the opportunities are endless! Kelly highlights the importance of gaining different experiences and the skills each setting teaches.

With over 20 years working in restaurants alongside hundreds of hours of nutrition courses, Kelly founded Real Athlete Diets (RAD), a catering company that creates delicious, performance-oriented food for active people. Based out of Boulder, CO, Kelly shares how she helps athletes fuel, navigating unique nutrition requirements and dietary restrictions. Kelly and I chat about building out balanced plates that support athletes’ unique needs. We reconsider traditional American meal composition norms and encourage listeners to add toppings to their plates: tune in to hear about how Kelly tops her breakfast salad with eggs!

For more on Kelly and Real Athlete DIets (RAD), check out her website http://www.radboulder.com/ and follow on Instagram @radboulder

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

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

In this episode we talk about:

2:45 Kelly’s path to becoming a chef and its intersection with running

6:20 Understanding food to meet your body’s needs

11:50 Career options in the food industry: the importance of different experiences

23:00 The merging of cooking and running

27:00 Real Athletes Diets (RAD): a catering company that focuses on feeding athletes

29:50 What is performance-oriented food and how do elite athletes eat?

33:30 Feeding elite athletes, building plates and navigating dietary restrictions

39:25 The importance of fats and adding toppings to food!

43:40 Rethinking balanced plates and meal compositions

56:15 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

136: All Things Bone Health + Injuries in Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 29 Jun 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I sit down with a leading expert in bone health and female athletes, Dr. Emily Kraus. Dr. Kraus is also the Director of the Stanford Female Athlete Science And Translational Research (FASTR) Program. Together we chat about the basics of bone health and its interplay with the Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability. Nutrition and bone health are closely linked, and Dr. Kraus and I discuss bone-related consequences of underfueling like bone stress injuries, fractures, and missing periods. Dr. Kraus explains the involvement of hormones in RED-S, bone health and injuries. We highlight warning signs of underfueling and imbalanced hormones in all athletes, like missing periods, known as amenorrhea, and reduced libido, as well as the importance of addressing these to maintain bone health and prevent injuries . We touch on supplementation and medical treatments for improving bone health, debunking myths about calcium pills, contraceptives and hormonal therapies.

Dr. Kraus is a world-renowned researcher in the field of athlete health and we discuss her latest project: The Healthy Runner Study. Dr. Kraus shares insights gained about the bone health of high performing female athletes, screening tools and red flags for identifying at-risk individuals, and strategies for preventing injuries and improving performance. We talk nutrition for bone health and healing from RED-S, as well as other potential causes of injury like training errors, biomechanics, and improper equipment. Dr. Kraus and I reflect on personal experiences as underfueled athletes and the negative impacts they had on our health and performance. We finish off with the usual end of the podcast questions and how listeners can find out more about Dr. Emily Kraus and her incredible work.

For more on Dr. Kraus’ current work, check out the Stanford Female Athlete Science And Translational Research (FASTR) Program https://fastr.stanford.edu/ where Dr. Kraus is the Program Director.

https://www.elitecompetitor.com/ and access her free training for moms of athletes www.trainhergame.com

Follow Dr. Emily Kraus on Twitter @emilykrausmd and Instagram @emilykrausmd and @emilykrausmd_sportscience and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

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

In this episode we talk about:

1:40 About this episode

6:40 Understanding bone health and growth

10:40 Calcium supplements and nutrition for bone health

11:50 RED-S, energy balance, and their impacts on hormones and bone

19:50 The power of the menstrual cycle; Amenorrhea and missing periods

23:30 Underfueling, hormonal imbalances, injuries and impaired bone health: red flags and warning signs in athletes

27:10 Treating RED-S, missing periods, and poor bone health; Contraceptives and hormonal therapies

32:45 The Healthy Runner Project: understanding and preventing bone injuries in athletes

45:25 Bone injuries and stress fractures

49:25 Personal experiences as underfuelled athletes

53:35 End of the podcast questions; Where to find Emily

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

135: Building Confidence In Female Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 Jun 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with Elite Performance Coach Breanne Smedley, who helps female athletes cultivate true confidence in sports and life. Breanne shares how, as a top volleyball player, personal struggles with a lack of confidence deterred her from sports and ultimately motivated her to help other athletes feeling similarly. Breanne discusses how she overcame her own lack of confidence and developed the courage to return to sport. We hear about Breanne’s business, The Elite Competitor, where she is on a mission to help young athletes and their parents train their mental game.

Breanne and I discuss the common killers of confidence in female athletes, including body image concerns, uncomfortable team dynamics, and fear of judgment, as well as how parents and coaches can best support athletes here with their words and actions. Breanne and I emphasize the huge influence of parents’ behavior on young athletes, particularly as it pertains to their body image and self-concept. We remind listeners to consider the stories they tell themselves and others about their bodies, unpacking where they originated from. We finish off with our end of the podcast questions, and hear about Breanne’s current hobbies pickleball and CrossFit!

For more on Breanne, check out her website https://www.elitecompetitor.com/ and access her free training for moms of athletes www.trainhergame.com

Follow Breanne on Instagram and Facebook @elitecompetitorcoach and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

4:20 Breanne’s athletic background and confidence struggles as a young athlete

7:15 Helping other athletes and their parents train their mental game; the impact of parents

11:45 Taking a break from sports

15:20 Overcoming fear of rejection: 30 seconds of courage

18:25 Confidence killers for female athletes

21:15 Navigating team dynamics and social relationships in sports

28:20 Advice to parents on raising confident athletes

36:40 Body image and parental influence

41:50 Connect with Breanne at The Elite Competitor

42:50 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

134: World Champion Grayson Murphy’s Journey with Food, Body + Sports

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 Jun 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with 2x World Mountain Running Champion and multifaceted professional athlete Grayson Murphy. Grayson’s journey with athletics has been full of ups and downs, as she’s made multiple transitions across sports and within running. From collegiate soccer to professional trail running to competing in the US Olympic Team Track and Field Trials, we hear how Grayson refuses to be defined by any one label and embraces her diverse athletic interests. Along the way, Grayson has been tested and she talks about her struggles with an eating disorder and mental health, the influence of different sporting body ideals and the pressure she felt to change her body size. She opens up about the different treatments and therapies that have helped her along the way, including medication and meditation.

Grayson and I discuss strategies for fueling around workouts and races for performance and recovery, as well as some of the lessons she’s learned from her own nutrition struggles. Grayson shares how her passion for journaling and destigmatizing mental health turned into a business, and I encourage you to check it out here https://www.racin-grayson.com/pages/2023-training-log-planner. We finish off with our usual end of the podcast questions and compare wavy lay’s with ruffles chips!

For more on Grayson, check out her website https://www.racin-grayson.com/

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:45 Grayson’s diverse athletic interests and active upbringing

7:10 Challenges as a collegiate athlete, transferring schools and sports from soccer to running

13:20 Running all different distances and terrains: track, road, and trails

18:00 Raising the profile and popularity of trail and ultra running

23:00 Grayson’s nutrition journey beginning with an eating disorder in high school

25:30 Different body ideals and pressures in different sports

33:55 Tips from an elite runner on fueling training and racing

38:00 Lessons learned from nutrition struggles

41:30 Mental health treatments and therapies: medication, meditation, journaling

45:00 Racin’ Grayson Training Logs

47:40 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

133: Eating Disorders in Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Jun 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with counseling and sport psychologist Dr Riley Nickols. Dr Nickols specializes in helping athletes with eating disorders, and in this conversation, we discuss this topic in depth. Dr Nickols and I cover the differences between eating disorders in athletes versus non-athletes, the fine line between healthy training and nutrition practices and disordered exercise and eating, and factors that make athletes more susceptible to eating disorders. Dr Nickols emphasizes the prevalence of disordered eating in male athletes as well as females, and the importance of early detection and diagnosis in this population. Eating disorders are illnesses, but unlike physical health problems, athletes often hide symptoms and don’t seek help, so it is vital those around them recognize potential red flags.

Dr Nickols shares the work he does on the advisory boards of NEDA and EDCare, helping educate medical providers and athletic staff on eating disorders. He also speaks about his private practice, Mind Body Endurance, where he and his team provide athletes support for their mental health, sport performance, eating, and nutritional concerns. Riley offers services both virtual and in-person in St Louis, MO, and you can find out more at https://mindbodyendurance.com/. We finish off with our usual end of the podcast questions and chat about our shared love of running.

For more on Dr Nickols, check out her website https://mindbodyendurance.com/

Follow Dr Nickols on Instagram @mindbodyendurance and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:15 Finding sports psychology as an injured athlete navigating uncertainty and changing athletic identity

6:25 Riley’s career trajectory to working with athletes with eating disorders

11:30 Eating disorders in athletes vs non-athletes

16:45 How healthy are athletes really? High performance training vs disordered exercise

24:30 Eating disorders in male athletes

30:30 Recognizing and helping athletes with disordered eating

35:25 Working with NEDA and EDCare: educating and training providers

39:00 Riley’s private practice, Mind Body Endurance, providing sport psychology and eating disorder services to athletes

42:45 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

132: Treating Chronic Heartburn & GERD Through Pregnancy

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Jun 2023 10:00:00 +0000

In this solo episode of the Female Athlete Nutrition podcast, I open up about the recent health scares I’ve been dealing with during my pregnancy, alongside the chronic heartburn and gastroesophageal reflux disease (GERD) I’ve managed since childhood. Beginning with a cough and cold at the start of the year, these symptoms persisted despite rest and medication; I share how I eventually found a diagnosis, the importance of self-advocacy, and trusting your intuition when you know something is wrong. My medical mystery revealed a link between heartburn and GERD and pulmonary symptoms like a chronic cough, asthma, and bronchospasms.

Tune in to this episode to learn more about heartburn and GERD, the signs and symptoms, triggers and treatments. I cover both lifestyle and medical management approaches, discussing the place for food as medicine and how diet can be adapted to improve symptomatology. Medicinal nutrition is an important consideration for many conditions, including diabetes and gastro-intestinal illness, and I talk about how this can be approached with food freedom rather than restriction.

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:15 Lindsey’s recent and chronic health challenges: managing cough/cold symptoms long-term, heartburn and GERD

9:50 Heartburn/ GERD during pregnancy; nutritional strategies for symptom management

13:20 Lindsey’s mystery illness; acute illnesses and ongoing symptoms when pregnancy

22:30 Heartburn and pulmonary symptoms

25:30 Major reasons for a chronic cough

26:00 Dietary triggers and lifestyle treatments for heartburn and GERD

35:25 Dairy and inflammation myths

41:00 Medical management of heartburn

43:15 Where Lindsey is now

46:00 Time and a place for nutrition management; learning what’s best for your body with food freedom

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

131: Eating Disorder Recovery Made Me A Better Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 May 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with Nike-sponsored professional trail runner Bailey Kowalczyk. More than an incredible athlete, Bailey is a role model on and off the run. She bravely shares how an incredibly toxic college running environment was the catalyst for a severe battle with anorexia, ripping her away from the sport she loved. Bailey talks about her recovery journey, through relapse and inpatient treatment, unpacking disordered thoughts and behaviors. We discuss how eating disorders are often about much more than food, as well as the influence of coaches and those around you on mindsets and beliefs. Like many athletes, Bailey fell into the trap of thinking that losing weight would make her faster, but instead it led to injuries and being forced to stop running; now at a heavier weight, with a healthy well-fuelled body, Bailey is performing better than ever and is currently running professionally for Nike.

Bailey and I talk about recovery silver linings and lessons that can be learned through times of struggle. Recovery is not a linear process, but with a growth mindset, relapses and setbacks can help you find greater healing in the long term. For Bailey, recovery left her with gratitude for her health and the ability to run, and she shares how with a healthy body she is now performing better than ever! We hear what a day in the life as a professional trail runner is like, and Bailey and I bond over our shared love for loaded smoothie bowls!

For more on Bailey, check out her website www.baileykowalczyk.com

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

4:40 Lessons learned through anorexia recovery

8:15 It’s not about the food; recovery, relapse, and disordered thoughts

13:00 Bailey’s running story

16:00 From “healthy” clean eating to anorexia nervosa

21:00 Recovery silver linings and growth through struggles

25:00 Toxic team cultures and running pressures

31:00 Lighter is not faster, a healthy body is; body image concerns

34:50 Bailey’s treatment and recovery experiences; stepping away from sport

36:30 Running before, during, and after recovery

41:30 Inpatient eating disorder treatment

45:30 Life as a professional trail runner

54:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

130: Empowering Women Leaders in College Sports

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 May 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with Patti Phillips, CEO of Women Leaders in College Sports, the nation’s premier organization that develops, connects, and advances women working in collegiate athletics. Patti has been involved in athletics since her childhood, first as an athlete, then coach, and in various leadership positions since. This episode is a little different from our usual conversations about training and nutrition as we focus on empowering women to be fearless leaders and dream big.

Patti and I discuss the gender disparity and lack of diversity in athletic leaders and how Patti and Women Leaders in College Sports is changing that narrative. We talk about the opportunities and programs that Women Leaders in College Sports provides for future and current leaders, from mentorship to job searching, as well as how everyone can get involved. Leadership is a skill that can be learned, and we believe the world needs more female leaders! Patti leaves listeners with advice for building confidence, pursuing big goals, and taking risks, and we highly recommend you check out Women Leaders in College Sports at https://www.womenleadersincollegesports.org/

Check out Patti’s TEDx Talk on the “Zone of Possibility” https://www.youtube.com/watch?v=ALcHyVIcx00

Follow Patti on Twitter @pattiphillips10 and Women Leaders in College Sports @WomenLeadersCS

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

7:00 Patti’s start in athletics as an athlete and coach

11:15 Title IX and women’s sports

16:30 Viewership and being a fan of women’s sports

20:45 Opportunities for female leaders in athletics and the current gender disparity

23:15 Increasing diversity in leadership roles

30:00 Teaching and empowering female leaders; networking and mentorship

33:30 Women’s Leaders In College Sports and ways to get involved

36:30 Being fit and healthy to lead

38:40 Advice for empowering women and girls to take risks, have confidence, and dream big

40:45 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

129: Understanding The Thyroid, Its Hormones + The Impact of RED-S

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 May 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with a returning guest, Dr Nicky Keay, world-renowned sports endocrinologist specializing in female athletes. Tune in to Episodes 38 and 98 for my previous conversations with Dr Nicky Keay. For the first time in 129 episodes, we dive deep into all things thyroid and the hormones it produces. Don’t worry, Dr Nicky does a great job at explaining the science in a way everyone can understand!

We debunk myths around metabolism, metabolic rate and body composition, and how the thyroid is involved. Dr Nicky and I discuss how thyroid hormones are regulated and what happens when that goes wrong. We cover conditions of the thyroid gland, hyperthyroidism and hypothyroidism, signs, symptoms, and treatments. Dr Nicky talks about the place for thyroid medications and the caution they need to be considered with. We explore the impact of RED-S on the thyroid gland and its hormones, how being in a state of RED-S can suppress hormone production, and widespread effects of this like missing menstrual cycles. The good news is that RED-S recovery is the most effective way for healing the thyroid and its hormones, not medication! Dr Nicky has a great book exploring this and much more, check it out: Hormones, Health and Human Potential.

Hear more from Dr Nicky on Episode 38 and Episode 98 of the Female Athlete Nutrition podcast

Follow Dr Nicky and her work on Instagram and Twitter @drnickykeay and her website https://nickykeayfitness.com

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:30 What are the thyroid hormones and what their functions

7:00 How our body regulates hormones

8:15 Understanding metabolic rate and weight changes

14:30 Exercise for improving your metabolism

19:00 Defining resting and basal metabolic rates

21:20 Hypothyroidism vs hyperthyroidism

22:20 Hyperthyroidism: overactive thyroid gland; Graves disease

28:00 Hypothyroidism: underactive thyroid gland; Hashimoto’s disease

31:45 For and against thyroid medications

37:30 The impact of RED-S on the thyroid hormones

42:30 Healing the thyroid during RED-S recovery

48:00 Autoimmune diseases and thyroid problems co-occurring with RED-S

50:55 Learn more about Dr Nicky Keay and her work

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

128: From “Recovering” to Role Modeling: A Client’s Story

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 May 2023 10:00:00 +0000

In this client testimonial episode of the Female Athlete Nutrition podcast, I am joined by a co-host! Fellow Rise Up Nutrition dietitian Jenna Stranzl and I speak with a client of ours, Taylor Osterling. Taylor recently graduated from our Female Athlete System of Transformation, aka the FAST Track program, and is now part of our Alumni Program. Taylor talks about her decade long struggles with disordered eating, first being diagnosed with anorexia nervosa aged 12, and how the FAST Track program has helped her finally feel recovered. We discuss the difference between being “in recovery” and feeling “recovered”, and what has allowed Taylor to make the transition. Taylor shares her mindset and nutrition transformations, and Jenna and I highlight what’s required for a successful recovery: accountability, honesty, open-mindedness, and more.

We talk about pursuing a career in dietetics and how Taylor hopes to use her personal experiences to help others. Taylor enlightens us to the current nutrition and dietetics curriculum in college, and I emphasize the importance of thinking critically about nutrition information. We chat about the Alumni Program and a recent deep dive we did into different diets and diet culture. Taylor leaves listeners with great advice for setting yourself up for recovery success and using the Rise Up Nutrition community for support. Taylor shares how properly fueling in-and-around workouts is helping her chase big endurance goals like completing a marathon and an Ironman triathlon, before answering the usual end of the podcast questions.

Follow Taylor’s food account on Instagram @livingfreely365 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:30 Introduction to Taylor, and why she started working with Rise Up Nutrition

8:45 Being diagnosed with an eating disorder aged 12: signs, symptoms, and struggles

14:00 Recovery as a child vs as an adult; in recovery vs being recovered, and recovery expectations

20:30 Taylor’s progress as part of our FAST Track program

24:00 What makes recovery possible, and the importance of accountability

27:45 Pursuing a career in dietetics; why Taylor needed to recover herself first

32:15 Nutrition education in college: science and textbooks vs practical applications

37:20 The Alumni Program’s diet culture deep dive and debunking

45:30 Rise Up Nutrition’s individualized fueling support; learning your body’s unique nutritional needs, and recovery motivation

49:45 Taylor’s advice to others listening

55:20 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

127: Fueling For Athletic Longevity + Postpartum Performance

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Apr 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Olympian and one of America’s top distance runners ever Molly Huddle. Molly is also a new mom to daughter Jojo and passionate advocate of women's sports. Having competed consistently at the elite level for over 20 years, Molly’s career is one of longevity and sustained success: we begin this episode talking all about longevity in sports, debunking myths about aging and postpartum performance. Molly and I talk about nutrition and injury prevention strategies for sustained success, and Molly shares some of the nutrition lessons she’s learned along the way. We discuss the topics of “race weight” and body standards in sports, reminding listeners that your “ideal body” is the result of optimal fueling, training, and recovery: performance is not determined by how you look.

We talk about “How She Did It”, the incredible book Molly wrote with fellow professional runner Sara Slattery, guest on Female Athlete Podcast episode 107: Strategies for Sustained Success + Peak Performance from a National Champion. Molly speaks to the power of role models demonstrating longevity in professional athletics, and we highly recommend you check out the book yourself!

Find more about Molly’s book “How She Did It” at https://howshediditbook.com/

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:00 Longevity and consistency in running

7:15 Rethinking aging and postpartum performance

11:30 Postpartum nutrition

18:45 Fuelling lessons learned from Molly’s younger years: protein, iron, snacks vs proper meals

27:00 Injury prevention and recovery

29:30 Debunking race weight and “looking fit”

35:00 Different body shapes and sizes in sports: peak performance has no look

39:00 "How She Did It" book by Molly Huddle and Sara Slattery: sharing stories of female athletes and experts to help others succeed

45:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

126: Sports Nutrition Support for Coaches + Teams

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Apr 2023 10:00:00 +0000

In this solo episode of the Female Athlete Nutrition podcast, I introduce Rise Up Nutrition’s latest offering: the Sports Nutrition Team Toolkit! I speak to the need for professional sports nutrition education for coaches and teams to help athletes perform at their best: Rise Up Nutrition is helping them do just that! I discuss the Sports Nutrition Team Toolkit, an online resource designed to give more athletes and teams reliable sports nutrition education. The toolkit provides you videos on fueling fundamentals and performance specific fueling for athletes, bonus RED-S resources, downloadable athlete packages full of helpful handouts and yummy recipes, and more! With lifetime access and reusable content, the toolkit offers incredible value for money, is sport and gender neutral, and is ideal for high school, college, and club teams.

Tune in to this episode to learn more and start getting your athletes the right nutrition education to help them perform better today with the Sports Nutrition Team Toolkit!

Find the Sports Nutrition Team Toolkit here and learn more https://www.riseupnutritionrun.com/teamtoolkit

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:00 Introducing the episode and the importance of nutrition support for coaches and teams

7:15 The Sports Nutrition Team Toolkit

11:50 Understanding and using the Sports Nutrition Team Toolkit, starting with fueling fundamentals and performance nutrition videos

16:00 Additional resources included in the Toolkit: recipes and handouts

19:30 RED-S education and prevention

21:30 The need for the Toolkit and the current lack of nutrition support within colleges/ schools/ teams

30:45 How to access the Sports Nutrition Team Toolkit

31:25 Additional toolkit features: lifetime access, gender and sport neutrality, reusable resources

36:20 Call to action for athletes listening: send this to you coaches!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

125: Hypnosis + Energy Work for RED-S Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Apr 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Rise Up Nutrition’s mindset coach, Jennifer Riggs. Jennifer is a certified hypnotherapist focusing on emotional integration to produce positive changes, and provides our clients at Rise Up Nutrition with additional mindset support. She also practices energy work and other alternative healing modalities, and this episode is a deep dive into this and much more. We define and debunk practices like hypnotherapy, Inner Child work, Reiki, energy balance, and Emotion Code. We explore how getting in touch with your emotions, past and present, can help you find the answers to getting unstuck in your healing and recovery journey.

Jennifer shares how she guides clients through these therapies, helping them tune into their intuition, understand the roots of their struggles, and improve their self-worth. Jennifer speaks from personal experience as to how energy balance work can be used for healing relationships with food, body, and exercise. She highlights her own mindset coaching program and business, Progressive Hypnotherapy, which you can check out here: https://progressive-hypnotherapy.com

Follow Jennifer on Facebook at Jennifer Riggs Mindset Coach and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:15 Introducing Jennifer and her background in healing modalities

4:30 Defining energy: emotional vs physical

6:30 Working with Jennifer’s

9:30 Hypnotherapy: methods and myths

19:00 Understanding your Inner Child; getting to the root of problems

25:50 Reiki and balancing energy to relax and heal

31:20 What is Emotion Code

33:30 The power of your subconscious mind and intuition

39:15 Improving your relationship with food, exercise, and your body through energy work

46:30 Highlighting Jennifer’s own business Progressive Hypnotherapy, her book, and mindset coaching

48:15 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

124: Overcoming Amenorrhea + RED-S Resources

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Apr 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with former elite athlete and Running For Real podcast host Tina Muir. Tina is the founder and CEO of Running For Real, mother of two, and passionate advocate for RED-S. Tina shares her personal story with disordered eating, amenorrhea, and RED-S as an elite runner. We discuss often overlooked signs and symptoms of RED-S: insomnia, constant coldness, and gut issues; you can have RED-S without a history of injury, eating disorders, and being underweight.

Tina talks about going “all in” with RED-S recovery, stopping running completely while she healed her hormones and regained her period. We discuss recovery timelines and expectations based around how much you are willing to put in, alongside the challenges of resting more and honoring increased hunger cues. We remind listeners that body and weight changes are not inevitable nor constant: once you’re fueling optimally, your body will find where it's meant to be. We talk about Tina’s mission to help anyone curious about RED-S and the free RED-S resources she has developed: over 50 free YouTube videos, interviews with experts, community support, and more, which we highly recommend you check out.

For more on RED-S, check out Episode 2 “What is RED-S?” https://podcasts.apple.com/us/podcast/what-is-red-s/id1537395854?i=1000499401138 and Episode 110 “Understanding RED-S From Two Registered Dietitians” https://podcasts.apple.com/gb/podcast/understanding-red-s-from-two-registered-dietitians/id1537395854?i=1000591577336

Find FREE RED-S resources https://recovery.mykajabi.com/ and here on YouTube

Check out Tina’s book “Overcoming Amenorrehea. Get Your Period Back. Get Your Life Back” (paperback edition)

Learn more about Tina and Running For Real and tune into her podcast

Follow Tina on Instagram @tinamuir88 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

4:15 Becoming an elite runner and Tina’s athletic childhood

6:50 Coming from England to America to run in college

9:00 Tina’s history with amenorrhea and other red flags

13:00 Relative energy deficiency in sports (RED-S)

17:00 Tina’s experience with RED-S during her professional running career; signs and symptoms of RED-S including chronic insomnia and always feeling cold

23:50 Life and your body after RED-S recovery

27:00 Tina's struggles with weight, body image, and disordered eating

30:00 Leaning into our instincts and intuition

37:25 Sharing publicly about RED-S and recovery; reaching breaking point and going all in with recovery

40:00 Recovery challenges: resting more and increased hunger

45:40 RED-S recovery timelines, regaining periods and healthy hormones

48:35 Advocating for RED-S awareness and recovery

49:40 Tina’s free RED-S resources on YouTube and her website

55:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

123: Trail + Thru-Hiking Nutrition + Body Changes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 Mar 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with thru-hiker and outdoor enthusiast, Tara Vavrik. In 2021, Tara thru-hiked the Appalachian Trail (AT), covering over 2100 miles in almost 6 months. This epic adventure was not without challenges, having lasting impacts on Tara’s relationship with food and her body. Tara shares her nutrition journey on the trail, experiences with hiker hunger, weight loss, and severe malnutrition. We explore the impact of diet culture and nutrition myths on Tara’s relationship with food from childhood to date, her work as a personal trainer, and her newfound nutrition understanding.

Tara is also a client of mine currently enrolled in Rise Up Nutrition’s Alumni Program. We discussed what led her to working with me and the support she received; Tara’s background and needs were slightly different from a lot of our clients, and her experience illustrates the individualized approach we take with all our clients. Tara explains how she continues to benefit from the ongoing support and accountability as part of the Alumni Program; if you are a past client and want to join too, get in touch!

Follow Tara on Instagram @tara_vavrik Youtube @taravavrik and on TikTok @luckytobeoutside and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:45 Long thru-hiking trail adventures

7:30 Tara’s journey hiking the Appalachian Trail (AT)

13:00 Nutrition on the Appalachian Trail (AT) and fueling ultra distances

16:50 Nutrition-related challenges while hiking the AT: malnutrition, weight loss, fatigue, lack of hunger and energy, low mood

22:00 Returning from the AT and noticing disordered thoughts

26:00 The lasting impact of body changes and poor fueling as a thru-hiker

30:00 Hiker hunger and starvation

33:15 Tara’s background with nutrition, sports, and diet culture

38:00 Nutrition fear mongering and misinformation in the fitness industry; going gluten free and restricting

42:00 Realizing signs of disordered eating and getting help

47:00 Working with Lindsey and the different support offered by Rise Up Nutrition

50:00 The Rise Up Nutrition Alumni Program for ongoing nutrition support and accountability

54:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

122: Eating Disorder Recovery as a Pro Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Mar 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with professional runner, YouTuber, and eating disorder advocate, Allie Ostrander. Allie is a middle distance runner specializing in the steeplechase, and she shares her journey in sport growing up in Alaska to becoming a 3x NCAA Division I champion in college. Allie opens up about her nutrition struggles, starting early in middle school and continuing through high school, college, and beyond into her professional running career. She discusses the physical and mental impacts of her eating disorder on her health, running, and social life. We highlight the importance of raising awareness of eating disorders and early intervention by parents, coaches, and medical professionals to support young athletes. We speak to why athletes are at increased risk of disordered eating, as well as the nuances of fueling for athletes. Allie shares about her recovery and experience in an intensive treatment program, as well as how she learned to fuel independent of running. She speaks about the importance of stepping back from running during recovery and how she learned about her own unique nutrition needs.

Allie answers a few listener questions, including handling setbacks and challenges during eating disorder recovery, relapse prevention, dealing with injuries and getting out of injury cycles. We leave listeners with advice for navigating eating disorders and injury recovery, and Allie touches on what’s next for her running career. She’s certainly not done yet!

Follow Allie on Instagram and YouTube @allie_ostrander and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

3:00 Allie’s introduction to running and college transition

7:30 Early nutrition struggles during puberty

11:00 When healthy eating becomes unhealthy; physical and mental signs of disordered eating

17:00 The importance of nutrition education and eating disorder awareness among parents, coaches, and medical professionals

21:00 Disordered eating team culture in college; the impact of Allie’s eating disorder on her college experience, social life, and relationships

24:00 Eating disorder risk in competitive, high achieving athletes

26:00 Committing to eating disorder recovery and the realities of treatment programs

30:45 Athlete fueling needs

37:30 Eating disorder recovery is an ongoing process; combining recovery with elite athletics

42:30 Stepping back from pro running and breaking free from injury cycles; tips for dealing with injuries

48:30 Relapse prevention and ongoing recovery challenges

54:00 Allie’s future running plans

55:15 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

121: Nutrition Concerns For Injured Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Mar 2023 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with registered sports dietitian Emily Barnhart. Emily specializes in nutrition for injured athletes, and she speaks about her work with athletes through different phases of injury recovery. We discuss specific nutrition and body image concerns for injured athletes and bust myths about body composition and metabolism changes during injury. We remind listeners why it is important to fuel adequately during injury recovery, even though you may be exercising less, because your body requires extra nutrients to heal, maintain muscle, and recover as quickly as possible. We present listeners with specific supplements for injury prevention and recovery, including Omega 3 for concussions, vitamin D and calcium for bone injuries. Emily shares her experiences working with athletes through common injuries like ACL tears, stress fractures, and concussions, diving into some of their concerns like weight gain and muscle loss. She highlights how common underfuelling is for injured athletes and how this negatively impacts their recovery. We give advice to listeners for managing body image concerns and the psychological side to injuries.

We have an interesting conversation about the differences between male and female athletes in terms of disordered eating, body image concerns, and injury mindsets. While society has made progress on normalizing nutrition and body image struggles in females, these are still taboo topics in male populations. Emily and I emphasize the importance of having a diverse support team, including women in male sports, for optimal performance and health.

Check our Emily’s website https://www.injuryrd.com/

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

We mentioned Female Athlete Nutrition podcast Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr for more on ACL injuries in female athletes.

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

2:45 Emily’s background in athletics and sports nutrition

5:00 The importance of sports dietitians

9:00 Nutrition during injury recovery

16:00 Fuelling after surgery to prevent muscle loss and speed up recovery

20:30 Working with a sports dietitian through injury, rehab, and returning to sports

25:00 Specific supplements for preventing and healing injuries

28:45 The psychological side to injuries: body changes, food restriction, and metabolism

32:00 Mental health during injuries

34:15 Unpacking body image concerns

38:00 Disordered eating and body image difference in males and females

41:00 Women in male sports and diversity in athletes’ support teams

47:45 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Patreon Sneak Peek Bonus Episode!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Tue, 14 Mar 2023 10:00:00 +0000

Join our membership for the FULL episode and more like this each month: www.Patreon.com/FemaleAthleteNutrition

This is a sneak peek into our patreon exclusive bonus episodes! It's just a short clip of a much longer bonus episode.

As a member of the Female Athlete Nutrition patreon you get the chance to ask me, registered sports dietitian and founder of Rise Up Nutrition Lindsey Cortes, your questions! Each month we release a patreon Q & A as both a video and podcast to help you on a more personal level.

To hear the full episode and receive more perks, joing our patreon membership group today!

patreon.com/femaleathletenutrition

This bonus episode dives deep into a patreon’s question all about estrogen; what is estrogen, how is it affected during RED-S, effects of low estrogen, and more. In the full episode, Patreon members received a video recording as well, where I shared a presentation supporting this discussion visually with handouts and scientific studies!

In this episode we talk about:

2:00 What is the Female Athlete Nutrition patreon all about? Patreon perks and exclusive content.

4:50 Founding members shoutout

6:00 Introducing the episode question: estrogen deep dive

7:00 Understanding estrogen and estradiol

8:10 Estrogen drops and bodily changes during RED-S

11:00 The science behind female hormones and how and why estrogen is shut down

14:45 Causes of amenorrhea and missing periods

16:00 Become a patreon today to hear the rest of the episode, ask me your questions, and more!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

120: All Things Menstrual Cycles in Female Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Mar 2023 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I sit down with recurring guest and lead nutrition success coach at Rise Up Nutrition Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. This conversation was sparked from our Alumni Group Coaching program, where each month we take a deep dive into an area of sports nutrition. Last month’s topic was all about menstrual cycles and today we highlight some of what we covered.

We explore what a “normal” menstrual cycle is, understanding variations in cycle length and missing periods, and the importance of getting curious about your menstrual cycle. We discuss puberty, getting your first period, and why being a late bloomer could highlight suboptimal fueling. Jenna and I share our experiences with puberty and handling it as a female athlete, touching on menstruation and performance, training and injuries. We speak to both primary and secondary amenorrhea, and how we help our Rise Up Nutrition client regain their periods during RED-S recovery. Finally, we debunk some myths about periods and performance: you can perform well at all stages of your menstrual cycle with the right mindset!

We mentioned Female Athlete Nutrition podcast Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr for more on injuries and menstrual cycles.

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

4:00 What is a normal menstrual cycle?

5:30 Understanding variations in menstrual cycle length

10:00 Period changes with puberty and RED-S recovery

12:00 Overcoming amenorrhea and regaining a regular menstrual cycle

16:20 Puberty, first periods, and sport

20:20 Late bloomers, delayed puberty, and primary amenorrhea

23:20 Menopause and RED-S: Why is your cycle changing?

27:30 Menstrual cycles and training

31:00 Phases of the menstrual cycle and athlete health

39:00 Injury risk and phases of menstrual cycle. Refer back to Female Athlete Nutrition podcast Episode 100 with Dr Keith Barr for more on this topic.

43:30 What do we do with all menstrual cycle information? What should we pay attention to, and what should we ignore?

46:00 Menstrual cycles and performance

50:00 Evolution of menstrual cycle and nutrition research

51:20 Unpacking hypothalamic amenorrhea

55:00 Personal experiences with periods and RED-S

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

119: Improving Athlete Mental Health & Toxic Team Culture

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Mar 2023 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with former collegiate athlete, coach, and COO of The Hidden Opponent, Leeann Passaro. We explore what the Hidden Opponent is and its mission to raise awareness of student-athlete mental health. Leeann explains how a friend’s suicide introduced her to mental illness as a child, before then struggling herself with anxiety and self-confidence in high school and college. These experiences prompted her advocacy for student-athlete mental health that we talk about today.

We discuss the far reaching impacts of toxic team cultures on everyone involved, even after stepping away from sport. Leeann opens up about her negative experiences in college with her coach and offers up advice to athletes for maintaining good mental health. As well as normalizing mental health struggles, we emphasize that health is out there and you can find a happier place! Leeann and I talk about the good and bad sides of social media, and its influence on student-athlete NIL deals. We leave listeners with actionable advice for achieving and maintaining a healthy mind, body, and spirit, as well as resources like The Hidden Opponent for further support and community.

I highly recommend you check out The Hidden Opponent on Instagram @thehiddenopponent and at https://www.thehiddenopponent.org/

Tune in to the Female Athlete Nutrition podcast episodes #118 and #114 to hear from more of The Hidden Opponent team.

Follow Leeann on Instagram @leeannp27 and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

5:45 What is The Hidden Opponent?

8:45 Leeann’s athletic journey and playing college soccer

12:00 Healing toxic relationships with sport

16:00 Learn more about patreon!

20:15 Toxic team cultures and the lasting impact of unhealthy environments

25:00 Leeann’s introduction to mental health and her own struggles

28:00 Loosing a friend by suicide in high school; The book “What Made Maddy Run” by Kate Fagan

31:30 The social media dilemma, balancing the pros and cons, including NIL deals for college athletes.

35:15 Tips for a healthy mind, body, and spirit, as well as good mental health

38:30 It’s okay to not be okay! And the importance of your relationship with yourself.

43:00 Taking action and creating change with The Hidden Opponent

48:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

118: Team USA Swimmer’s Battle With Anorexia + Medical Retirement

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Feb 2023 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with former Team USA and NCAA Division I swimmer Eva Merrell. Eva was a high school standout, competing in the US Olympic Trials and named to the US Swimming National Team at 16 years old. After being recruited as the top high school swimmer and committing to The University of Georgia, Eva found herself battling anorexia nervosa. Today, she bravely shares her own eating disorder experience, discussing how her desire to be a “good athlete” led her down a path of restriction, weight loss, and poor performance. We talk about the physical signs and symptoms of eating disorders, debunking the myth that a low heart rate is always a good thing: a slow heart rate could be a sign of a weak and failing heart. Eva talks about receiving the diagnosis of anorexia nervosa, recovery and relapse, multiple hospitalizations and treatment while being an NCAA DI athlete.

We discuss the place for sport during eating disorder recovery and the need to sometimes take a break. For Eva, this break was forced upon her and led to her medical retirement from swimming while at the University of Georgia. She opens up about the difficult decision to stop swimming and prioritize her mental health, sharing about the new identity she found outside of sport. This includes a passion in advocating for mental health, and now works for The Hidden Opponent, a non-profit that works to de-stigmatize mental health in athletics. Eva hopes that sharing her story will help struggling athletes and those around them identify disordered patterns, know they are not alone, and that support is out there.

Follow Eva on Instagram @evamerrell and The Hidden Opponent @thehiddenopponent

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

7:00 Eva’s introduction to swimming and progression

8:30 Eva’s struggle with anorexia wanting to be a “good athlete”

12:30 Normalizing body changes and puberty

17:00 Physical symptoms of disordered eating

19:00 Learn more about patreon!

23:30 Eating disorders and performance: improving until it all comes crashing down

27:00 Eva’s path to diagnosis

28:45 The athlete’s heart vs the weak and underfuelled heart

33:00 Hospitalization and eating disorder treatment, relapses and inpatient experiences

34:30 Combining sport with eating disorder recovery

38:00 Recovery as a college student-athlete

43:00 Medical retirement and the end of Eva’s swimming career

49:45 Life after sport and expanding your identity

56:30 Eva’s work with the Hidden Opponent to increase eating disorder awareness

59:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

117: NCAA Gymnast on Mindset, Perfectionism + Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Feb 2023 11:00:00 +0000

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

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

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

11:00 The team side of gymnastics

13:30 Leadership as the captain of a college team

16:00 Learn more about patreon!

21:00 The mental side of gymnastics

23:45 Perfectionism and coping with failures

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

32:00 Sierra’s nutrition journey

36:00 The importance of nutrition education

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

44:00 Sierra’s fueling approach

48:30 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

116: From RED-S + Hormone Recovery To Motherhood

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Feb 2023 11:00:00 +0000

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

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

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

We have a huge announcement! We are launching patreon!

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

1:00 Exciting announcement! We are on patreon!

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

13:00 Treating yourself as an athlete

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

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

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

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

29:30 Learn more about patreon!

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

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

39:00 Postpartum anxiety and weight changes

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

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

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

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

1:12:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

115: Mental Training Tips + Pushing Your Body

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Feb 2023 11:00:00 +0000

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

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

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

In this episode we talk about:

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

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

10:00 Stepping away from sport for health and recovery

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

15:30 Longevity in sports and coping with challenges

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

24:15 Danielle as a trail and ultra marathon runner

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

32:00 Pushing your body in a healthy way

33:30 Being proud of yourself

36:30 Learning to fuel and respect hunger cues

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

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

55:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

114: Student-Athlete Mental Health Matters!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Jan 2023 11:00:00 +0000

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

In this episode we talk about:

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

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

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

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

19:00 Division III athletics

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

29:30 Self-care tips

34:00 Balancing a busy life and learning about yourself

39:15 Seasonal depression and coping with changing climates

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

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

52:50 How to get involved with The Hidden Opponent

54:55 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

113: Overcoming Disordered Eating with an NCAA D1 Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Jan 2023 11:00:00 +0000

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

57:50 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

112: Conquering Your Inner Opponent + Mindset

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Jan 2023 11:00:00 +0000

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

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

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

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

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

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

15:00 Understanding your inner opponent

20:30 Managing your inner voice

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

40:00 Transferring athletic experiences to life after sports

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

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

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

52:05 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

111: How Sports Dietitians Eat + Exercise Post RED-S Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 5 Jan 2023 11:00:00 +0000

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

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

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

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

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

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

THANK YOU TO OUR SPONSORS:

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

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

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

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

In this episode we talk about:

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

5:20 Jenna’s recovery journey

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1:19:25 Intuitive eating through pregnancy

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

110: Understanding RED-S From Two Registered Dietitians

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 29 Dec 2022 11:00:00 +0000

In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. We revisit a topic at the heart of Riise Up Nutrition, relative energy deficiency in sports (RED-S). This is a topic I first covered way back on episode 2, “What is RED-S?”, which I recommend you check out, alongside episode 5 “Eating Disorders, To Exercise or Not to Exercise?”.

First, Jenna and I breakdown relative energy deficiency in sport, defining key characteristics like underfueling and energy needs for athletes. We discuss how RED-S differs from the female athlete triad: all genders, body sizes, and ability of athletes can be diagnosed with RED-S, highlighting the key signs and symptoms, touching on the importance of working with a dietitian throughout the diagnosis and recovery processes.

In the second part of this episode, Jenna and I each talk about our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. We leave listeners with a promise that RED-S recovery IS worth it and you will be better off for it! We’re here to help you or anyone you know overcome nutrition-related and fueling concerns, reach out and start your path to recovery now!

For more on RED-S, check out episode 2 “What is RED-S?”

https://podcasts.apple.com/us/podcast/what-is-red-s/id1537395854?i=1000499401138

And episode 5 “Eating Disorders, To Exercise or Not to Exercise?”

https://podcasts.apple.com/us/podcast/eating-disorders-to-exercise-or-not-to-exercise/id1537395854?i=1000501202202

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

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

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

THANK YOU TO OUR SPONSORS:

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

In this episode we talk about:

5:00 What is relative energy deficiency in sports (RED-S)? How does RED-S differ from the Female Athlete Triad?

8:00 Understanding energy balance, energy availability, and nutritional needs for athletes

11:00 Signs and symptoms of underfueling

12:50 Broadening the diagnosis criteria: RED-S can occur at any weight, age, and performance level

17:00 Bringing men into the conversation: all genders can suffer from RED-S

19:30 Diagnosing RED-S and the importance of working with a sports dietitian. Nuances of RED-S, within day energy deficits and accidental underfueling.

24:15 What we mean by “underfueling”, with or without RED-S

29:30 Nutrition fundamentals and guardrails to avoid underfueling

31:00 Weight loss and underfueling

40:30 Jenna’s personal experience with weight gain: coping with the RED-S recovery process and body changes

42:15 Optimal health and fitness comes in different body shapes, sizes, and weights

44:05 Eating disorders and disordered eating

48:15 Jenna’s past experiences with eating disorders, disordered eating, and RED-S. Relapse, diet culture, marathon training, ADD/ ADHD, and comparison to a younger self.

57:15 Lindsey’s past experiences with nutrition and exercise, potential RED-S and disordered eating beginning in high school. From injuries and an eating disorder, to underfueling for athletics, to stopping exercise and gaining weight.

1:05:05 Gut health as a symptom of RED-S and underfueling

1:05:55 The importance of RED-S awareness and diagnoses for recovery

1:06:55 Exercise during and after RED-S recovery

1:09:00 You can feel better! RED-S recovery IS worth it!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

109: Every Body, Size + Shape Belongs Outside

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 Dec 2022 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with the founder of Alpine Parrot, an outdoor apparel company for plus size women, Raquel Vélez. Alpine Parrot's mission is to create outdoor clothing that encourages and celebrates underrepresented people in the outdoors, namely people of size and people of color, prioritizing sustainable fashion. Raquel believes every body can look and feel great outside, and we hear how she is using her background in engineering to make this vision come to life.

In this episode, Raquel and I talk about the realities of clothing production and sizing, and how she started Alpine Parrot to fill a gap in the market: outdoor clothing that fits different sizes and shapes of body. We discuss the importance of feeling good in what we wear, moving comfortably, and finding apparel that fits you rather than trying to fit your body into clothing based off of an unrealistic fit model. We touch on the importance of fueling outdoor adventures and activity for enjoyment rather than trying to change your body: movement and the outdoors are for everyone, regardless of size and shape.

Find Alpine Parrot on Instagram @alpineparrot and online at https://alpineparrot.com/

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

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

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

THANK YOU TO OUR SPONSORS:

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

In this episode we talk about:

3:30 Raquel’s introduction to the outdoors through camping and being active in Puerto Rico

9:00 Falling in love with skiing in the US, saying yes to new opportunities and finding backpacking.

13:00 Solving clothing struggles: sizing, fast fashion, durability, comfort and fit.

16:20 Fast track learning how to sow to starting her own clothing company, taking a risk stepping away from a comfortable well-paying job in the tech industry

21:30 The importance of being comfortable in your clothes

23:20 Raquel’s company Alpine Parrot, outdoor apparel for plus sized women, and the realities of how clothing is made based on an unrepresentative fit model.

27:10 How Alpine Parrot is different, designed to fit different sizes and shapes of body

31:30 Tips for finding your fit, finding clothes that fit your body rather than trying to fit your body into a certain size

36:50 Snacks! Fueling epic outdoor adventures

40:30 Activity for enjoyment rather than trying to change your body

44:00 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

108: Anxiety + OCD In Athletes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 Dec 2022 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with marriage and family therapist Carrie Cueto. Carrie specializes in treating co-occurring anxiety and eating disorders, OCD, body dysmorphia and fat phobia, and is the founder of her own private practice, Cultivate Healing. Carrie is licensed to work with clients in California and Colorado, utilizing a form of cognitive behavioral therapy called exposure and response prevention to teach her clients how to overcome their fears and learn to tolerate discomfort in order to fully live their lives.

In this episode, Carrie and I dive deep into anxiety and obsessive compulsive disorder, differentiating between normal worrying and clinical disorders: not all anxiety is dysfunctional, and you can experience intrusive thoughts and superstitions without suffering from OCD. We talk about the overlap between anxiety and eating disorders, and the common personality traits that predispose athletes to both. We discuss treatment approaches and how Carrie utilizes exposure and response prevention to help clients recover from body dysmorphia, OCD, and fat phobia. Carrie explains how listeners can challenge their negative beliefs and overcome anxiety, and the importance of seeking the correct specialist support.

Follow Carrie on Instagram and Facebook @cultivatehealingco and online at www.cultivatehealingcolorado.com

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

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

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

THANK YOU TO OUR SPONSORS:

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

In this episode we talk about:

2:40 A multidisciplinary approach to recovery

4:35 Carrie’s path to becoming a therapist

7:25 The difference between expected anxiety and clinical anxiety disorders

11:50 What is obsessive compulsive disorder (OCD)?

15:10 Recent trends in anxiety and OCD resulting from the pandemic and social media use

17:30 Debunking myths about OCD and anxiety: you can have intrusive thoughts, superstitions, and rituals without OCD

25:30 Risk factors for anxiety and the overlap with traits that make athletes successful

27:00 Perfectionism, and the overlap between anxiety and eating disorders

29:00 A R.U.N. client experience with OCD linked to compulsive exercise and body image concerns

32:30 What is body dysmorphia and fat phobia?

36:00 Treatment for body dysmorphia, OCD, and anxiety. Exposure and response prevention therapy, challenging beliefs and changing mindsets.

44:00 Carrie’s practice: Cultivate Healing

45:00 End of the podcast questions

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107: Strategies for Sustained Success + Peak Performance from a National Champion

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Dec 2022 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with former professional runner and NCAA D1 head coach, author and mom of two, Sara Slattery. This is a wide ranging conversation about cultivating lifelong athletes and the importance of optimizing health for performance at all ages. We discuss youth sports specialization and collegiate athletics, sharing tips for athletes and parents on how to create healthy habits and environments, as well as the importance of avoiding pitfalls like underfueling and RED-S. Sara and I talk about her own running career, from a successful junior athlete to NCAA champion, succeeding as a professional athlete and her postpartum comeback, and the challenges she faced along the way.

We discuss the incredible book Sara wrote with fellow professional runner Molly Huddle, “How She Did It”, and hear how we can all learn and benefit from the experiences of successful female athletes and experts. Sara and I emphasize the importance of creating healthy habits early on for peak performance and longevity in sports, the power of role models and a strong support system.

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

Find more about Sara’s book “How She Did It” at https://howshediditbook.com/

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

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

THANK YOU TO OUR SPONSORS:

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

In this episode we talk about:

6:30 Sara's sporting childhood, starting with competitive swimming before falling in love with running

10:00 Early sport specialization and the importance of doing different activities

15:10 Learning how to fuel enough in high school, and different nutrition strategies as a swimmer and runner

17:35 Underfueling, amenorrhea and the birth control pill

22:20 Adjusting to college

24:40 Athletes come in different shapes and sizes, and there is more to peak performance than how you look

29:45 Men struggle with RED-S and underfueling too! Differences between the challenges male and female athletes face

30:30 Coaching male and female runners at the NCAA D1 level

35:15 Balancing family with athletics, pregnant and postpartum running, and Sara's comeback to professional running as a mom

41:25 Longevity in female runners and how motherhood changes your perspective

46:55 "How She Did It" book by Sara Slattery and Molly Huddle: sharing stories of female athletes and experts to help others succeed.

53:15 End of the podcast questions

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

106: Inpatient Treatment For Athletes With Eating Disorders

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Dec 2022 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with fellow dietitian Taylor Larson. We talk about treating athletes with eating disorders within inpatient and intensive outpatient settings. Taylor speaks to the different levels of eating disorder care, the multidisciplinary team approach, and general treatment timelines. We discuss when to stop exercising during recovery, emphasizing physiological and psychological contraindications, before talking about returning to sport and developing a healthy relationship with movement. Taylor and I talk about why athletes are at risk of developing eating disorders, the influence of team and sport cultures, coaching styles, personality traits, and more. Finally, we highlight the place for different levels of care, highlighting the role of inpatient treatment for athletes with eating disorders.

Taylor Larson is a Registered Dietitian, certified in eating disorders and sports dietetics. Taylor specializes in working with both athletes and non-athletes with eating disorders and disrupted relationships with food through a weight-neutral lens. She sees clients virtually through her private practice, Strong Roots Nutrition, and is also the sports dietitian for the Victory Program, the nation’s first residential eating disorder treatment facility for athletes, at McCallum Place in St. Louis, Missouri. Taylor is passionate about helping clients understand the wisdom and complexities of the human body to cultivate self-care, body respect, and easier relationships with food, movement, and their bodies.

Find Taylor at http://www.strongrootsnutrition.com and follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

In this episode we talk about:

Body respect, balance and moderation

Taylor’s path to becoming a registered dietitian working with athletes with eating disorders

Levels of eating disorder care: inpatient, residential, partial hospitalization, and outpatient treatment

McCallum Place and the Victory Program, the nation’s first residential eating disorder treatment facility for athletes

Treatment timelines for eating disorder recovery

Treating athletes with eating disorders at the Victory Program

Determining when exercise is and is not appropriate during recovery from eating disorders, disordered eating, and REDS

Physiological and psychological contraindications to exercise

Returning to sport and developing a healthy relationship with movement

Risk factors for athletes developing eating disorders: personality traits, sport specific dieting pressures, injuries, coaching styles and practices, team and sport culture, low energy availability and more

The role of inpatient treatment for athletes with eating disorders

End of the podcast questions

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105: Diet Culture Conversations & Holiday Triggers

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Nov 2022 11:00:00 +0000

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 start by defining diet culture and explain why the holidays can be particularly challenging for those who struggle with disordered eating and body image. I provide listeners with tips for dealing with family events and food occasions, navigating unhelpful conversations and dieting pressures. The abundance of food can be overwhelming, so I debunk holiday food myths, guilt and shame: our bodies need energy and you can enjoy holiday food without needing to earn it.

This episode focuses heavily on handling negative comments and unhelpful conversations, and is full of tools for shifting conversations away from diet culture, talking about food in positive ways, and cultivating a better relationship with food. I suggest listeners plan ahead with coping mechanisms and a support system, understanding that they are not alone in their struggles. I empower listeners to stand up for themselves and reject diet culture and negative comments, remembering that holidays are only a small fraction of the year and can be enjoyed!

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

Black Friday Discounts now through November 30th, 2022 only:

Thanks to our Sponsor, InsideTracker get $200 off Ultimate Plans or 34% off the entire store. Head to: https://info.insidetracker.com/riseup

20% off the entire RISE UP NUTRITION store on our online courses & downloadable products!

www.RiseUpNutritionRun.com/Store

discount code: THANKSGIVING

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:

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

TOPIC TIMESTAMPS:

3:30 Huge holiday deals and discounts from InsideTracker and Rise Up Nutrition

6:45 Understanding diet culture and holiday dieting messages

8:45 Tips for successfully handling diet culture around the holidays

11:45 Planning for challenging food situations

14:00 Unhelpful holiday conversations with friends and family

15:45 The truth about holiday food

17:15 Dealing with triggering comments, exercise, food guilt and shame

26:15 How to have positive food conversations

28:15 Improving your relationship with food

31:30 Standing up for yourself and rejecting diet culture and negative comments

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

104: Finding Your Strong As A Student-Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Nov 2022 11:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with current NCAA Division 1 student-athlete on the Stanford women’s volleyball team, Emily Teehan. We talk about her student-athlete experiences at two high pressure academic institutions: Columbia and Stanford University, balancing her desires to perform well on the volleyball court and in the classroom. Emily opens up about the journey she has been on with nutrition and body image, sharing how she has learned to love her strong body, embrace intuitive eating and exercise, and detach her identity from her sport and appearance.

Emily is a graduate student on the volleyball team at Stanford University, where she is pursuing a master's degree in Community Health and Prevention Research. Emily recently graduated from Columbia University where she majored in Biology and followed the premedical stream, while playing for the volleyball team. During her time at Columbia, Emily was named to the All-Ivy League team and Academic All-Ivy League team. In addition, Emily represented Canada on the Junior National Team in 2018.

Find Emily on Instagram @emilyteehan_ and me, your host Lindsey Cortes, @female.athlete.nutrition

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

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

THANK YOU TO OUR SPONSORS:

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

In this episode we talk about:

Adjusting to new environments and being part of different teams.

Advice for balancing high level athletics and academics at Columbia and Stanford University.

Making time for yourself to relax and strategies for positive social media use.

Being involved in competitive sports from a young age: figure skating then volleyball.

Body image struggles and building confidence as a tall female athlete.

Body image challenges competing in tight spandex and bikinis.

Dealing with a changing body and weight fluctuations, through puberty, injuries, and college transitions.

Loving your stronger, muscular body and appreciating what it can do for you not what it looks like.

Finding your identity outside of sports and your body.

Avoiding restriction and micromanaging your body, training, or the foods you eat.

Learning to listen to your body, being flexible, and intuitive eating and exercise.

Fueling advice for high school and college athletes

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

103: Stop Cutting The Carbs!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Nov 2022 11:00:00 +0000

In this solo episode of the Female Athlete Nutrition podcast, I take a deep dive into all things carbohydrates. I explore why your body needs carbohydrates for basic health, as well as performance and recovery, and explain why carbs really are life! First, I differentiate between simple and complex carbohydrates, rather than good and bad carbs, and explain the importance of having both in your diet. I speak to the importance of fiber, while emphasizing the consequences of consuming too much, including poor digestion and energy: more fiber is definitely not always better!

Next, I debunk some diet culture myths around low carb diets and dietary recommendations, before sharing why higher carbohydrate diets are beneficial for athletes. As my clients have found out, there is more to muscle recovery than protein: again, carbohydrates are key here! I share some client success stories and explain why refined, white carbohydrates may be better for you than whole, fiber-rich grains. I leave listeners with the advice to consider increasing their carbohydrate intake if they are serious about health and performance: despite what society says, carbohydrates really are your friend!

Here is the study I mentioned about carbohydrates and iron:

Hayashi N, Ishibashi A, Iwata A, Yatsutani H, Badenhorst C, Goto K. Influence of an energy deficient and low carbohydrate acute dietary manipulation on iron regulation in young females. Physiol Rep. 2022 Jul;10(13):e15351. doi: 10.14814/phy2.15351. PMID: 35785528; PMCID: PMC9251860.

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:

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

THIS PODCAST IS ALSO SUPPORTED BY:

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

TOPIC TIMESTAMPS:

2:30 Sneak peak into upcoming solo episodes.

8:30 Influence of carbohydrates on hydration, iron levels, and nutrient absorption.

14:00 Carbohydrates for performance and recovery.

16:15 Diet culture and misinformation on carbs.

20:00 Carbohydrates by the numbers: unpacking “low carb diets” and dietary recommendations.

26:30 Types of carbohydrates: simple vs complex, not good vs bad.

33:00 Fiber and digestion. More fiber is not always better, and refined (white) grains may be better than whole (brown) grains.

40:30 Client success stories: how increasing refined carbohydrates and decreasing fiber led to improving health and performance, hormones and energy.

46:15 High carbohydrate diets for improving athletic performance and recovery.

50:30 Carbohydrates for crushing training and achieving performance breakthroughs.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

102: Olimpian Kyra Condie on Climbing Culture + Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Nov 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Olympian and professional rock climber Kyra Condie. We start off with a little coffee debate: home brewed or coffee shop?! We touch on the effects of caffeine on performance, both positive and negatives, and how our genes determine how we respond to caffeine.

Kyra shares her start in climbing: after attending a rock climbing birthday party she was hooked! Without a school climbing team, and missing out on time with friends for training, Kyra explains how she questioned her future in the sport. Kyra discusses how surgery to correct her scoliosis reminded her of her climbing passion, and we hear how she continues to navigate challenges to overcome pain and movement limitations related to her back.

We talk about climbing being introduced into the Olympics for the first time in Tokyo 2020, a competition Kyra competed in. Kyra explains the different forms of climbing: bouldering, lead, and speed climbing, and how the sport is evolving.

Climbing places a strong emphasis on strength-to-weight ratio, and disordered eating is common in this sport. Kyra speaks to the experiences she has had watching other athletes get caught up in being lighter and underfueling, and how she has learned that being stronger is better than being lighter. Kyra highlights how not all successful athletes struggle with food, showing that there is another way. Kyra credits her years of consistent injury-free training to fueling enough and not restricting. As a vegetarian athlete, Kyra shares how she is intentional about protein and supplements with creatine. We highlight the importance of ensuring all supplements are safe for sport and not contaminated with banned substances: look for “NSF” and “Informed Choice” certifications.

Kyra Condie’s Official Bio:

Kyra is a 26 year old professional climber and University of Minnesota alumni. Kyra was born and raised in Shoreview, Minnesota, but currently lives in Salt Lake City, Utah. She started climbing when she was 11 years old at her original home gym, Vertical Endeavors in St. Paul, MN. After she had completely fallen in love with the sport of climbing, she discovered that she had severe, idiopathic scoliosis. It was devastating news, but she wouldn't let her condition hold her back. On March 12, 2010 she had a spinal fusion surgery to correct her more than 70 degree curvature and took several months to recover. Though she started competitive climbing before her surgery, she didn't win her first major competition until after her time off. Since then, she has qualified for the Tokyo 2020 Olympic Games, become a bouldering World Cup finalist, and is a regular at pro competitions around the US.

Follow Kyra on Instagram @kyra_condie and the Female Athlete Nutrition podcast @female.athlete.nutrition

THANK YOU TO OUR SPONSORS:

Inside Tracker: www.insidetracker.com/riseup for 20% off the entire store for

a limited time only!

THIS PODCAST IS ALSO SUPPORTED BY:

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

This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance:

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

101: Overtraining, Burnout + Team Culture

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Oct 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with professional trail runner, coach, podcast host, and physiologist, Corrine Malcolm. We start by exploring Corrine’s childhood in Wisconsin, growing up a very active kid, involved in sports from early on. Corrine shares how her competitive spark was ignited, playing a variety of sports through high school and in college. We hear Corrine’s remarkable story of playing on two different NCAA college teams: cross country skiing and track. She discusses some of the challenges of being on a competitive collegiate team, including how team politics kept her from racing nationals. With her eyes on the Winter Olympics, Corrine explains her decision to drop out of college and join the US biathlon team. A mix of cross country skiing and shooting, Corrine’s training increased dramatically and it wasn’t long before Corrine started to feel the effects. Corrine talks about the team cultures within college and professional settings she’s been a part of, and how that influenced her physical and mental health.

We define overtraining syndrome (OTS), the signs and symptoms, and how to avoid it. Athletes with OTS are no longer benefiting from their training, and a couple rest day won’t solve it. Corrine shares her story with overtraining syndrome, even without RED-S or underfueling, that left her chronically fatigued and resenting the sport. We touch on the overlap between RED-S and OTS, while highlighting that they are independent conditions. Corrine opens up about the psychological symptoms of OTS, poor training, underperformance, and anemia that she experienced: OTS is all an encompassing physiological, metabolic, and mental condition.

We discuss recovery from OTS: Corrine was forced to retire from biathlon prior to the Olympics and step away from all sport for 18 months.

We hear about Corrine’s return to competitive sport, this time in trail and ultra running, and how she is using the lessons she’s learned along the way to help her and others succeed today. Corrine normalizes taking time off and sharing the struggles, both in this episode and on her own podcast the Trail Society.

Corrine and I discuss staying fueled even with a busy schedule, including great strategies perfect for high school and college athletes, as well as us moms and working professionals. Corrine shares how she currently prioritizes her nutrition within and around workouts by planning ahead and preparing snacks and recovery shakes in advance. We emphasize the importance of avoiding within-day energy deficits, starting with eating around morning workouts. Corrine advises listeners that being busy is not an excuse for underfueling, and coffee is not breakfast!

Corrine Malcolm’s Official Bio:

Corrine is a coach, physiologist, writer and newly minted editor-in-chief for FreeTrail, podcast host, and a professional runner for Adidas Terrex. Corrine takes after her mom -an emergency medicine doctor, medical director, and violin teacher- in that she feels she has to do a little bit of everything. Corrine says she has vexed many teachers, coaches, and parents with her need to know "why" - but that same impulse drives everything she does. Corrine has been an NCAA athlete in two sports: skiing and running, a national team member in both biathlon and trail running, dropped out of college twice, coached endurance sports for a decade, and most recently she has helped launch live broadcast commentary for trail and ultra running at races like the Western States Endurance Run (WSER) and Ultra-Trail du Mont-Blanc (UTMB).

Follow Corrine on Instagram and Twitter @corrinemalcolm and check out her podcast The Trail Society Podcast

This episode is brought to you by 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

This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance:

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

100: Injuries in Female Athletes, Collagen, + Muscle Science

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Oct 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with leading sports nutrition researcher Professor Keith Baar. First, we take a deep dive on the research behind collagen supplementation, tendons and ligaments, before talking about injury risk in female athletes, as well as the science of muscle growth.

We discuss nutrition for improving the health of connective tissues like tendons and ligaments. This is important for preventing injuries, and Dr Keith recommends collagen supplements or gelatin with vitamin C.

Dr Keith and I talk about injury differences in female athletes and the effects of the menstrual cycle on tendons and ligaments. Dr Keith explains the intersection between injury risk and different stages of the menstrual cycle, especially the link between estrogen and ACL tears. We discuss the place for joint supplements, MSN, and oral contraceptives to reduce injury risk.

Dr Keith explains the pathways underlying muscle growth, as well as the links between exercise and the food we eat on muscle growth and inflammation. Protein rich in the amino acid leucine is particularly important for muscle growth.

Professor Keith Baar’s Official Bio:

Dr Keith Baar received his Bachelor’s in Kinesiology from the University of Michigan where he also served as an Assistant Strength and Conditioning Coach with the University of Michigan Football team. He then received a Master’s from the University of California, Berkeley while teaching strength and conditioning and his Ph.D from the University of Illinois where he discovered the molecular signal that causes load-induced muscle hypertrophy. He did his postdoctoral studies on the molecular mechanism underlying the muscular adaptation to endurance exercise under the direction of Dr. John O. Holloszy at Washington University in St. Louis. Prof Baar opened his first lab in 2004 at the University of Dundee in Scotland. In 2009, Keith moved his laboratory to its current location at the University of California Davis.

The Functional Molecular Biology (FMB) Lab is focused on determining the molecular mechanisms underlying the physiological and functional adaptations of musculoskeletal tissues to exercise, nutrition, age, hormones, and disease. The result of this research is more than 150 peer-reviewed articles in journals from the Journal of Applied Physiology to Nature.

Follow Professor Baar on Twitter @MuscleScience

This episode is brought to you by ORGAIN as Lindsey is an Orgain Ambassador & Affiliate:

First time shoppers can use the code RISEUP30 for 30% off their online purchase.

Repeat customers can use the code OA2203 for 25% future purchases.

Visit www.Orgain.Com to learn more & purchase

This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance:

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

99: A Runner’s Story With Stress Fractures And RED-S

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Oct 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Hannah, a previous client of mine, college student and runner. We hear how a series of stress fractures made Hannah realize that her attempt at healthy eating perhaps wasn’t all that healthy. Hannah shares how her desire to run faster led her to restricting her diet, something that backfired and resulted in injuries and time off running. Her passion for running ultimately led her to seeking out help from Rise Up Nutrition after being reluctant to change at first.

We discuss Hannah’s progress while working with us at Rise Up Nutrition, learning to fuel properly as an athlete and eating for performance and recovery. Hannah shares the food freedom and flexibility she has gained: instead of feeling stressed and controlled by food, Hannah is in charge now! Hannah talks about the confidence in her nutrition she gained throughout Rise Up Nutrition’s 12-week Female Athlete System of Transformation, embracing the weekly challenges Jenna and I suggested, in spite of some fear.

Hannah gives her highlights of working with Rise Up Nutrition: the community of other female athletes she could relate to, and the constant support of dietitians Jenna and myself. We talk about the group aspect of the FAST Track program, the power of community and relatable role models that surprises most of our clients. Hannah reminds listeners of the importance of asking for help, and not delaying it: the time to take action is now! Even clients who have been struggling with disordered eating for many years see significant improvements in just 12 weeks with our FAST Track program. Hannah talks about joining the Alumni Program to keep the community's support, and to keep learning about nutrition as she chases some bigger running goals!

This episode is brought to you by ORGAIN as Lindsey is an Orgain Ambassador & Affiliate:

First time shoppers can use the code RISEUP30 for 30% off their online purchase.

Repeat customers can use the code OA2203 for 25% future purchases.

Visit www.Orgain.Com to learn more & purchase

This episode is brought to you by the Female Athlete System of Transformation, the FAST track for female athletes to overcome disordered eating and fuel to their highest performance:

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

98: Harnessing Your Hormones

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Oct 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition, I talk with a returning guest, Dr Nicky Keay. Listen to Episode 38: Understanding Hormones for Female Performance for my original conversation with Dr Nicky Keay. Dr Nicky joins us again to share her love of hormones and the new book she has just written on this topic “Hormones, Health and Human Potential. A guide to understanding your hormones to optimise your health and performance”. Working in this field for over 30 years, Nicky has amassed a wide variety of different experiences and advice that she shares in stories throughout the book.

Zooming out, Dr Nicky introduces listeners to what hormones are and how they work in the body. Nicky explains the importance of hormones for health, as well as the role our behaviors have on our hormones, things like sleep, nutrition, exercise, and stress levels. Nicky ranks sleep as the most important factor for healthy hormones, advising listeners to prioritize sleep in the hours before midnight. Second, Nicky discusses the importance of varied exercise, avoiding either extremes of doing too much or not enough. Thirdly, Nicky touches on nutrition for hormones: going long periods without eating increases cortisol and should be avoided.

We discuss hormones throughout the lifespan, starting before we’re even born. We talk about how our exercise and nutrition needs differ as we age in response to fluctuation hormones. Dr Nicky and I talk about being proactive to get the most out of our hormones rather than being reactive when problems arise.

We touch on the menopause and debunk the myth that hormone replacement therapy (HRT) is dangerous. Nicky speaks to the benefits of HRT during the menopause and for athletes experiencing RED-S. We differentiate between HRT and the contraceptive pill to protect bone health in women with amenorrhea.

Nicky’s book and this discussion on hormones is not just for women: men have hormones and can suffer with RED-S too! Hormones also play a big role in digestion and the gut, something Nicky’s book explores more.

Dr Nicky’s book, “Hormones, Health and Human Potential. A guide to understanding your hormones to optimise your health and performance”, is set to be published October 28th.

Preorder Nicky’s book today and receive 20% off with code NICKY

Follow Nicky and her work on Instagram and Twitter @nickykfitness and her website https://nickykeayfitness.com

Dr Nicky’s Official Bio:

Nicky Keay is a medical doctor with expertise in the field of exercise endocrinology. Graduating from Cambridge University, she is Honorary Clinical Lecturer in the Division of Medicine, University College London. Nicky’s clinical and research endocrine work is particularly with exercisers, dancers and athletes, with a focus on relative energy deficiency in sport (RED-S) and with women experiencing perimenopause and menopause.

LINKS MENTIONED DURING THE EPISODE:

This episode is brought to you by 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

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

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97: Different Settings For Sports Dietitians

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 29 Sep 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with fellow registered dietitian Emilie Burgess. We hear her introduction to sports through tennis and her experience playing on an NCAA Division 1 team. Emilie shares how being an athlete led her to studying nutrition, and why she ended up specializing in disordered eating and female athlete nutrition. We discuss the need for sports dietitians to understand disordered eating and eating disorders given their high prevalence in athletes.

Emilie talks about being a part of the pioneering Female Athlete Program at Boston Children’s Hospital, and the ongoing research and educational resources they are putting out.

Emilie shares her own “all foods fit” nutrition philosophy, based around listening to our bodies rather than the latest TikTok trend or diet fad. I talk about my love-hate relationship with social media and why I put more effort into the podcast than Instagram. We discuss social media frustrations and the importance of knowing which sources of information you can trust, and what you should ignore.

Emilie talks about her passion for working with athletes with eating disorders in both inpatient and outpatient settings. We debunk the “not sick enough for treatment” myth, highlighting how your physical appearance does not determine your right to care: psychological pain has no look, and you deserve care and mental freedom.

We discuss different work settings for sports dietitians: on the field and with collegiate teams, inpatient treatment centers, hospitals, research environments, 1:1 consultation and private practice. We highlight the role of sports dietitians within high school and college settings, work both Emilie and I love! Emilie and I finish off by comparing different nut butters: have you tried walnut butter?!

Follow Emilie on Instagram @emthedietitian and online at emilieburgess.com

Emilie’s Official Bio:

Emilie completed her Bachelor’s degree in Dietetics at the University of Connecticut, where she competed as a Division I tennis player. She went on to obtain her Master’s of Science in Nutrition and Food Science, and completed a dietetic internship at West Virginia University. She is also a Board Certified Sports Dietitian (CSSD) specializing in sports performance nutrition and eating disorders in athletes. Emilie began her dietetic career at St. Elizabeth’s Medical Center in Boston as a Clinical Dietitian, and then accepted a position at the Cambridge Eating Disorder Center (CEDC) as a Registered Dietitian. Along with her inpatient and eating disorder experience, Emilie has volunteered for two U.S. Division I sports nutrition programs.

Emilie has worked at Home Base, a Red Sox Foundation and Massachusetts General Hospital program, where she provided nutrition support to veterans and their families. During her time there she supported Home Base's tactile athletes who were competing in events such as the Boston Marathon and the Marathon Des Sables.

Emilie has also spent time as a Clinical Nutrition Specialist in the Division of Sports Medicine and Female Athlete Program at Boston Children’s Hospital and as a Registered Dietitian at MIT Recreation. She recently completed a sports nutrition fellowship at the University of Washington through the Gatorade Sports Nutrition Immersion Program (SNIP).

LINKS MENTIONED DURING THE EPISODE:

This episode is brought to you by 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

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

96: You Can Eat Bed-Time Snacks!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 Sep 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with an expert in the field of performance nutrition, Dr Michael Ormsbee. He also happens to be a previous professor of mine! We touch on Dr Mike's own sporting journey, beginning with ice hockey in high school and college, before getting into triathlons and cross fit more recently. Dr Mike is a leading researcher in sports and performance nutrition, and we hear how he works with elite athlete populations, including currently with elite female athletes using Whoop bands. We discuss the need for research in females and for better understanding the effects of the menstrual cycle and the unique female physiology on all aspects of performance.

This episode dives deep into the concept of pre-sleep feeding, busting the myth that eating before bed is detrimental. For both athletes and non-athletes, consuming protein close to bed can have metabolic benefits and increase muscle protein synthesis, especially when exercising in the evening. We touch on nutrient timing and nutrient priming for recovery. Dr Mike compares different protein types: whey, casein, other animal sources, and plant based protein, reassuring listeners that plant proteins can be just as beneficial, and to look for sources rich in leucine. Dr Mike recommends 40g protein before bed and shares his research into elite female athletes showing that the majority are missing the mark here.

We emphasize the importance of ensuring you are consuming enough protein throughout the day rather than focusing specifically on timing. We debunk the myth that eating close to bed affects body composition, rather, type of training plays a much bigger role.

Dr Mike discusses his current and future research interests in female athletes, and we underscore the need for more of this research in women: Dr Mike is leading the way!

Follow Dr Mike and his work on Instagram @MikeOrmsbee and @FSUISSM

Dr Mike’s Official Bio:

Michael J. Ormsbee is a Professor and Graduate Program Director in the Department of Nutrition & Integrative Physiology, the Director of the Institute of Sports Sciences & Medicine at Florida State University, and an honorary research fellow at the University of KwaZulu-Natal in South Africa. He is also a Fellow of the American College of Sports Medicine, and the International Society of Sports Nutrition and is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. His research expertise involves the interaction of exercise training, nutrition, and supplementation to improve metabolism and achieve optimal body composition, human performance, and health in both athletic and clinical populations. Dr. Ormsbee was honored as the 2014 FSU Teacher of the Year, 2017 Nutrition Researcher of the Year (NSCA), 2018 FSU Graduate Student Mentor of the Year, 2020 FSU Distinguished Teacher of the Year, and the 2020 Sport Scientist of the Year (NSCA). His course, “Changing Body Composition Through Diet and Exercise” is available through The Great Courses.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

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95: Binge-Eating Disorder Deserves Attention

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 Sep 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I talk with Associate Professor of Psychiatry, Dr Christine Peat. Dr Christine and I define clinical eating disorders and explore her area of interest: binge-eating disorder. We take a deep dive into binge-eating disorder, busting common myths and stereotypes about what binge-eating is and how episodes of binging differ from overeating and feelings of extreme fullness. The psychology behind eating behaviors are what characterize clinical eating disorders, including feeling a loss of control around food and immense guilt and shame. We talk about why binge-eating disorder is serious and deserves attention.

Dr Peat talks about the 5% prevalence of binge-eating disorder in the population, and the general under-diagnosis of eating disorders: factors like shame and secrecy prevent sufferers from reaching out for help and receiving a diagnosis. 9% of the US population will experience an eating disorder in their lifetime. We debunk the myth that eating disorders have a look: binge-eating disorder can affect individuals in smaller and larger bodies, as can anorexia nervosa. We discuss biases in society that associate larger bodies with binge-eating disorder and can make receiving treatment difficult. Eating disorders are mental illnesses and body size is a result of disordered thoughts and behaviors, and Dr Peat reminds listeners to look beyond weight and pay attention to the underlying psychology. We discuss treatment options for eating disorders, the importance of a multidisciplinary specialty approach, as well as barriers to receiving care.

Dr Peat shares her research into the impact of the Covid-19 pandemic on eating disorders and her findings are alarming! The pandemic has seen rates of eating disorders skyrocket and we discuss contributing factors such as a lack of social support and structure, more time spent in triggering environments, and more.

We touch on the intersection between obesity and eating disorders, and the work Dr Peat does with patients undergoing bariatric surgery. We talk about Dr Peat's roles with the National Center of Excellence for Eating Disorders (NCEED) and the National Eating Disorders Association (NEDA), as well as her current areas of research.

Learn more about the National Center of Excellence for Eating Disorders (NCEED) and Dr Peat’s work at www.nceedus.org

Dr Peat’s Official Bio:

Dr. Christine Peat is an Associate Professor of Psychiatry at the University of North Carolina at Chapel Hill (UNC). She completed her undergraduate training in Psychology at the University of Arizona and earned her Master’s degree and Doctorate in Clinical Psychology at the University of North Dakota. Her internship was in behavioral medicine at West Virginia University, after which she went on to complete her post-doctoral fellowship in eating disorders research at UNC under the directorship of Dr. Cynthia Bulik. Currently, Dr. Peat works as both a researcher and a clinician who focuses on eating pathology across the spectrum, but with a distinct focus on binge-eating disorder. She is particularly interested in the intersection between obesity, bariatric surgery, and eating pathology and investigating physiological comorbidities associated with eating disorders.

Dr. Peat is also a licensed psychologist in North Carolina and as such, treats eating disorders across the spectrum, with a primary focus on binge eating. Given her background in behavioral medicine, she has also established clinical services in the UNC Bariatric Surgery Program, where she conducts presurgical evaluations and provides behavioral medicine interventions to weight loss surgery patients. In addition to her clinical and research responsibilities, Dr. Peat is a clinical supervisor for pre-doctoral psychology interns and psychiatry residents, and she mentors undergraduate students.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

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94: Recovery As A Plant-Based Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Sep 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with a client of mine, Alli Armstrong. We hear how Alli found Rise Up Nutrition through this podcast, finding herself resonating with the stories shared and topics discussed.

Alli opens up about her spiral into disordered eating, orthorexia, and over-exercising while studying nutrition in college and in yoga training. Growing up as a dancer, Alli shares how the culture of certain body ideals and “lighter is better” followed her as she began running and triathlon. Increasing her training coupled with restricting her intake to only “clean” foods led Alli to requiring inpatient eating disorder treatment. She speaks to her experiences and how that higher level of care was what she needed at the time. Alli and I discuss her diagnosis of orthorexia, an obsession with healthy eating, and signs of energy deficiency she noticed in everyday life: Alli was able to push her body to train for a marathon but had no energy left for the rest of the day.

We hear how Alli transitioned from inpatient treatment to our Rise Up Nutrition Female Athlete System of Transformation (FAST Track) program, looking to learn how to fuel as an athlete as well as a whole person. We talk about her personal struggles with exercise and training, wanting to do more, and how she benefited from the accountability provided by the Rise Up Nutrition program and community.

Alli chooses to eat a mostly plant-based diet, and we hear about how this choice fuelled her restrictive eating disorder. Through our FAST Track program and working 1-on-1 with our other amazing sports dietitian, Jenna Stranzl, Alli learned to fuel her body properly on a plant-based diet. She shares how she optimizes her nutrition today, and the importance of freeing yourself from rigid labels and messaging promoted by some vegan communities. Alli and I talk about adopting a flexible mindset and dealing with challenging food situations when eating out.

Alli has been able to slowly increase her exercise and build a healthier mindset around movement as she began fuelling appropriately. Alli shares about her goals of completing half- and full Ironman triathlons, and why she is taking a long-term approach to her goals to ensure she reaches them healthy and injury-free: nutrition is part of the training!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

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93: Weight Inclusive Approach To Sports Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Sep 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with anti-diet weight inclusive registered dietitian Heather Caplan. We start off by defining the terms: weight inclusive care, being an anti-diet and non-diet dietitian, and Health At Every Size (HAES). We discuss the importance of a weight neutral approach to nutrition because science proves that weight does not determine health. Heather and I explain the many limitations of BMI and defining health based on body size and shape. Heather talks about the Health At Every Size movement and its mission of inclusion to bring healthcare to all.

Heather talks about her introduction to dietetics and her own struggles with disordered eating that caused her to question the current weight-centered approach to nutrition and diet culture. She shares her career path from practicing in a weight-centered setting post college to discovering intuitive eating and weight neutral approaches to dietetics. We discuss studying nutrition in college and the many flaws with the curriculum.

We discuss the intersection between running and nutrition, and how sports dietitians can have a Health At Every Size approach and debunk the myths surrounding weight and performance. Dieting and weight loss may improve performance in the short term, but we explain how the sustainable path to long term success that allows athletes to reach even higher levels of performance must prioritize health first, regardless of weight.

Heather talks about founding WIND, Weight Inclusive Nutrition and Dietetics, to educate other dietitians, practitioners and more about inclusivity and diversity in nutrition.

Heather was the host of the RD Real Talk podcast for 5 years and she explains how shifting priorities have led to its end. We discuss the importance of change during different seasons of life, including new motherhood, in order to keep pursuing our ultimate passions and goals. We talk about the myth of doing it all and how what we see on Instagram and social media is not reality: the struggles are rarely shared.

Follow Heather on Instagram @heatherdcRD

Find Heather online at https://heathercaplan.com/ and WIND at https://weightinclusivenutrition.com/

Heather’s Official Bio:

Heather Caplan, pronouns she/her, is a weight-inclusive registered dietitian. She's the founder of Weight Inclusive Nutrition and Dietetics (WIND), which hosts continuing education and connection events for dietitians. Heather hosted the RD Real Talk podcast for over 5 years, having hundreds of conversations about non-diet nutrition. She also co-founded the Lane 9 Project, a community for athletes struggling with disordered eating and eating disorders. Her work in the non-diet spaces—including working with clients, organizations, and healthcare providers—has been featured on The TODAY Show, and in magazines like The Washington Post, Runner's World, Outside Magazine, and EatingWell. She's a parent to three littles, likes to run long distances, and wishes it was always Summer Ale season.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

92: Developing A Champion’s Mind + Hydrating A Breakthrough!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Aug 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Team USA fencer Iman Blow. We start by hearing from Iman about her journey into fencing through a local sports foundation. Iman discusses the importance of both exposure to opportunities and the support of mentors, family and coaches.

Iman explains her fierce mindset that has allowed her to thrive in spite of failures and setbacks like just missing out on making the postponed 2020 Olympic team, and instead being named as an alternate. Iman talks about always playing to win: if your goal isn’t to win, it means you’re accepting losing. We discuss goal setting and evaluating performances with both outcome- and process-oriented goals. We talk about handling challenges and setbacks at the highest level of sport, using examples like Simone Biles and Serena Williams to show that no one is immune to stress. Iman and I discuss internal and external stressors, things that are in your control and things that aren’t, and how your mindset determines your level of success and ability to handle obstacles.

We discuss representation in sports and the importance of diverse and relatable role models. Iman shares how other black female athletes have inspired her and the work she is doing to inspire others herself, and Iman explains her “aspire to inspire” motto.

This episode covers the importance of hydration: understanding hydration and staying on top of her fluid needs led to a breakthrough in Iman’s performance. Iman explains her approach to nutrition during competitions where she is expected to perform at her best multiple times throughout a given day. We discuss strategies for sustained energy, and how the basics of sleep, nutrition and hydration have the biggest impact on performance, more than any expensive supplement.

Not all elite athletes are sport obsessed and Iman is an example of someone who finds joy outside of her sport. We hear her passion for community and spending quality time with others

Follow Iman on Instagram @Inspiredwithiman

Find Iman online at https://www.imanblow.com/

Iman’s Official Bio:

Iman Blow is a pre-medical Columbia University graduate and world-class athlete who is passionately involved in performance education and development. Over the past 10 years, Blow has functioned as a coach and athlete-educator while simultaneously managing an award-winning academic and athletic career. After ending the 2020 Olympic season as an alternate for Team USA, Blow continues with the goals of competing in the 2024 Olympic games in France and matriculating into medical school.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

91: Behind The Scenes Of Rise Up Nutrition LLC

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Aug 2022 10:00:00 +0000

In this solo episode of the Female Athlete Nutrition podcast, I share more about the business side of Rise Up Nutrition and some recent changes I have made. I talk about being an entrepreneur and my motivators behind starting Rise Up Nutrition: freedom, impact, and money. Initially, freedom and money were my biggest drivers, but right now it is the impact I can have on the lives of female athletes that motivates me more than ever!

I discuss how new motherhood intertwines with business and being self-employed, as well as my struggle to maintain a work-life balance and childcare challenges. Making an impact and helping my clients remains a top priority, and is at the core of changes I have made to Rise Up Nutrition recently. I explain the increasing role fellow Rise Up Nutrition dietitian Jenna Stranzl is taking on, allowing me to focus on 1:1 client work and not missing out on being a mom.

Following on, I give some program updates, letting listeners know that I have closed the Group Coaching program and launched a new Alumni Group program. This program will allow me to continue to support clients beyond the 12-week Female Athlete System of Transformation (the FAST Track Program). I explain how the program works, touching on some of the monthly challenges and recent topics explored, like hydration and post-workout nutrition. I share great testimonials from athletes already enrolled in the Alumni Group and encourage you to join in too! Additionally, Rise Up Nutrition’s signature FAST Track Program is open for new clients too!

Two years into this podcast, our community has grown far beyond what I could imagine and it allows me to impact so many more lives than I possibly can with my 1:1 and group coaching. To keep this podcast alive and continue growing and having an impact, the Female Athlete Nutrition podcast will be taking on sponsors. I will only be taking on sponsors with products and services that I actually use myself and would recommend to a friend. I look forward to sharing some of my favorite products and partners on the podcast soon!

I open this up to you! Do you have a company, or know one, that would love to partner with the show? Reach out, I would love to talk!

This episode finishes off with a call to action: if you are looking for helping with your nutrition, curious about our Alumni Group, or interested in partnering with the podcast, reach out and email us at info.riseupnutrition@gmail.com

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

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90: From “Experiment” To Eating Disorder To The Olympics

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Aug 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I speak with Olympian and Team USA skier Hailey Swirbul. We talk about Hailey’s early introduction to adventure sports, her collegiate skiing career, turning professional mid-way through college to join the US ski team, and then making her first Olympic team this year. As well as being a dream come true, competing in the Olympics had its challenges, reminding Hailey that she is more than a skier and how moments outside of skiing can be just as fulfilling and memorable, such as a visit to KFC during the Olympics!

Hailey opens up about how a desire to optimize her body composition and go “all in” on skiing in high school fuelled an eating disorder. What started as an “experiment” and a desire to perform better ultimately left Hailey feeling deeply unhappy and totally out of control around food. Hailey shares how this “experiment” back-fired: food was controlling Hailey and her performances suffered too. We discuss how common this downward spiral to disordered eating is, and that Hailey was not alone: a lot of the people we work with at Rise Up Nutrition share similar stories and can resonate with Hailey.

We talk about Hailey’s recovery and the importance of admitting to yourself that you are struggling. We discuss the gray area between disordered eating and eating disorders: just because you don’t resonate with having a clinical eating disorder doesn’t mean that you can’t also struggle with nutrition and improve your relationship with food. Hailey speaks to some of the barriers to recovery, getting help with disordered eating and working with a therapist. We emphasize that recovery is a continuous journey without an end date; over time, by consistently practicing healthy habits mindsets can change and food can become less controlling.

Hailey leaves listeners with the advice to be more patient and self-accepting: bad body image days, guilt and other negative thoughts around food will arise, but it’s important to trust in our bodies and respect our intuition. Hailey highlights how there is space for all foods in our diets, a philosophy we promote with our “all foods fit” motto at Rise Up Nutrition, regardless of whether we are exercising or not. Finally, we touch on Hailey’s goals for the future and explore how she is now embracing a more flexible outlook on what’s to come.

Find Hailey online at https://haileyswirbul.com/

Hailey’s Official Bio:

Hailey Swirbul is from Colorado but currently lives in Anchorage, Alaska. She loves spending time moving outdoors whether it be backpacking, biking, backcountry skiing, cross country skiing, or packrafting! Hailey has loved endurance sports since she was a kid, and made it a goal to reach the highest level she could within cross country skiing. She has raced on the World Cup stage for 3 winter seasons and attended her first Olympics at Beijing 2022. Hailey has a degree in civil engineering from the University of Alaska Anchorage and works part time doing design and construction for Alaska State Parks.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

89: Ironmans, Running Gait Analysis, Dry Needling + More

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Aug 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with physical therapist and Ironman triathlete Dr Caitlin Alexander. Having grown up as a dancer since the age of 3 and getting a taste of triathlon as a teenager, we hear how Caitlin was drawn back into endurance sports post college and fell in love with Ironman triathlons. She shares her quick progression in the sport as an amateur age group athlete, from total beginner to now preparing the upcoming Ironman Age Group World Championships in Kona, Hawaii, in just a few years. She reminds listeners that early specialization is not always best: it’s never too late to try something new and reach a high level.

Caitlin talks about the training it takes to complete an Ironman: multiple sessions a day, swimming, biking and running. We explore the nutrition required to handle high training volumes, as well as on race day, based around carbohydrates and electrolytes. Practicing fueling and hydration in training is key to race day performance, and this often requires a lot of trial and error with different products because everyone’s needs and preferences are unique. Caitlin highlights how some nutrition mistakes prompted her to really dial in her approach to fueling and hydration. We talk more about hydration, understanding your sweat, and preventing GI distress.

Caitlin shares how personal experiences with injury led to a major career change, going back to school to become a physical therapist after initially working in the music and performing arts industry. We discuss how varied her role as a physical therapist is and touch on some of her specialities: bike fitting, running gait analysis, and dry needling, We discuss how our own athletic experiences allow us to better relate to clients; Caitlin explains how her background in triathlon makes her more successful as a PT. We dive into running gait analysis for injury prevention and performance, centering around optimizing cadence and stride length.

Caitlin and I discuss dry needling and electrical stimulation, what it is, and how it can play a role in injury recovery. Caitlin emphasizes that manual therapies like dry needling are not permanent injury fixes because they don't address the root cause, load the tissue, or re-educate the body on proper movement patterns: effective recovery requires a multidimensional approach that addresses both the mental and physical sides.

Follow Caitlin and all she does on Instagram and Twitter @caitalexander

Caitlin’s Official Bio:

Caitlin Alexander, PT, DPT, CAFS is a physical therapist, multisport coach, Ironman triathlete based out of Boulder, Colorado. She holds a Doctorate in Physical Therapy and Certification in Applied Functional Science from the Gray Institute. She currently works as a physical therapist, bike fitter and run gait analyst at BUILD Sports Performance Lab in Louisville, CO. She enjoys being able to help athletes reach their goals on multiple levels, whether it's curating a rehab plan to recover from an injury, or analyzing an athlete's running mechanics to make performance gains. Caitlin is also an elite amateur triathlete and will be competing at the Ironman World Championships in Kona, Hawaii this fall.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

88: Treating The Whole Athlete (Mind + Body)

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Jul 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with physical therapist and passionate endurance athlete Dr Sarah Ceschin. We speak about Sarah’s introduction to physical therapy through a love of movement and connecting the mind with the body. This conversation explores the mind-body connection as it relates to both body image and injury recovery. Sarah emphasizes the importance of addressing the psychological and physical sides of recovery simultaneously in order to build body trust and overcome the fear of re-injury. Sarah suggests graduated exposure to feared movements alongside the support of a professional.

We talk about common injuries in runners and endurance athletes: overuse conditions such as tendinitis and bone injuries, and the role nutrition has in their development and recovery; while poor nutrition and underfueling can predispose athletes to injuries, eating enough and optimal fuelling can speed up the healing process and prevent future injuries.

Sarah opens up about her personal experiences with an eating disorder, overtraining and REDS, as well as her current recovery from hypothalamic amenorrhea. We discuss how our personal experiences give us empathy with our clients, and the importance of a multidisciplinary approach to recovery from both injuries and REDS.

Sarah shares her philosophy of treating the patient not the diagnosis: injuries rarely ever exist in isolation or have a single cause, so addressing the whole body and mind together is essential to long term success. Coupled with that, Sarah explains why imaging does not tell the full story and often is more hurtful than helpful, highlighting abnormalities that don’t match up with a client’s symptoms. We debunk the “weak glutes” myth and that glute activation and PT exercises are not miracle cures: understanding and utilizing correct movement patterns for life are!

We finish off by highlighting the importance of doing what you love: there is a space to combine professional with passionate and fun, and it may even make you better at your job!

Follow Sarah and all she does on Instagram @boulder_sports_physio

You can reach her via email bouldersportsphysio@gmail.com and at www.bouldersportsphysio.com

Sarah’s Official Bio:

Dr. Sarah Ceschin is a sports-medicine orthopedic physical therapist who loves working with runners, climbers, and recreational athletes of all types. Through biomechanics and understanding human movement, Dr. Sarah uses hands on treatment and corrective exercises to help people move better, feel better, and get back to the activities they love to do. When she's not being a PT, Dr. Sarah loves trail running, biking, climbing, cooking, and being the last person on the dance floor.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

87: What If You Can Never Run Again?

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Jul 2022 10:00:00 +0000

Hillary opens up about a near-death experience while participating in her sport. One of the World's best trail runners, Hillary was competing in a Skyrunning race in Norway when she fell 150 feet off a cliff, breaking 14 bones and was told she would never run again. We discuss how Hillary handled this overnight shift from being a professional athlete racing at the highest level of elite sport to not being able to move, and the recovery journey she has been on these past 5 years that has challenged her identity and sense of worth. We talk about not ignoring your feelings, strategies for processing tough emotions including writing and mantras, and finding your sense of self outside of athletics. Faced with plenty of evidence to the contrary, Hillary shares how she manifested an unwavering belief that her best athletic days were still ahead of her: Hillary had to believe this and bet on herself long before she could see any results. We discuss finding motivation during injuries and setbacks, including making recovery your sport, developing rehab goals and to-do lists.

Despite barely being able to move, let alone train, Hillary explained how she shifted her mindset around nutrition, recognizing her body's needs for even more nutrients than normal to repair her injuries and build her back stronger. Hillary shares how she noticed her body and appetite change, but still avoided restricting calories knowing that doing so would only prolong her recovery and healing journey, and instead focusing on consuming anti-inflammatory foods and bone broth.

Hillary and I chat about nutrition for bone health, muscle building and recovery, as well as the importance of nutrition timing. We touch upon avoiding within-day energy deficits and under-fuelling to improve bone health, prevent injuries, reduce cortisol, and optimize training: nutrition is a superpower for faster recovery and performance!

Hillary speaks about the challenging 5 years since her accident full of more setbacks, injuries and even more broken bones, and how she has stayed motivated and hopeful that she would one day run again. She opens up about how she feared racing and loosing her “elite athlete” status, ultimately overcoming these doubts by focusing on running for herself and her own enjoyment. We discuss letting go of previous senses of self and comparison, handling recovery setbacks even when you think you are doing everything “right”, and sharing the whole journey, not just the highlights. Hillary shares her key pillars through the highs and the lows, running and recovery: nutrition, sleep and mindset.

We finish off discussing Hillary’s future running goals, taking on crazy long and steep ultra trail races, and now racing gravel bikes professionally too!

Follow Hillary and all she does on Instagram @hillygoat_climbs

And at hillaryallen.com where you can also sign up for her newsletter

Hillary’s Official Bio:

My career as an endurance athlete has not been straightforward. Through injury, setbacks and being told I would never run again, I’ve had to re-think what I consider impossible, as I continued to push myself, believing in my best athletic days ahead.

In 2017 I had a life threatening accident, where I fell 150 feet off of a ridge-line during a Skyrace in Tromsø, Norway. I broke a total of 14 bones and I was told I would never run again – let alone compete at the elite level. The cliff note version is this: after several years of rehab and recovery, I made a full recovery and returned to elite level racing, running some of my longest and most challenging races post-accident. It's what led me to believe that ‘your best athletic days are ahead of you,’ if you’re willing to work hard for what you love and never give up on yourself.

I am also a scientist, with a masters degree in neuroscience and physiology and structural biology; I’m a running coach, and a gravel cyclist too.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

86: Yoga For Faster Running + Mental Health

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Jul 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I talk with founder of Runners Love Yoga and Relay Run Co, and US Olympic Marathon Team Trials qualifier, Ann Mazur. We dive straight into a discussion about identity, both in sports and life, touching on the challenges presented when athletes finish playing their sports after high school or college. Just because your most competitive days may be over, you can still be an athlete! Without the fixed structure and routine of college athletics, we talk about how this opens up more opportunities to try new activities, training and racing approaches, be involved with communities, and move purely for the love of it. Ann explains her identity struggle when she was no longer "Ann the D1 college runner for Notre Dame" but still felt her best running days were ahead. Post collegiate athletics

We touch on parallel transition struggles after Ann received her Ph.D. in English and wasn't content with the typical career trajectory of becoming an English professor. Ann shares how she redefined what being a teacher meant to her, transferring her skills from the classroom to teaching yoga. Ann explains she was introduced to stretching and yoga as an inflexible high school runner, then sharing this with her college teammates; after incorporating yoga into her routine, Ann noticed her own running improve, as well as her teammates', alongside a reduction in injuries. I also share how I found yoga during a stressful period in college, first noticing the mental and stress relieving benefits before reaping the physical.

Ann discusses the many hats she wears: founding Runners Love Yoga while getting her Ph.D. in English, running at the NCAA Division 1 level and later progressing post collegiately to run in the 2020 US Olympic Team marathon trials, starting Runners Love Yoga apparel company recently rebranded as Relay Run Co, filming and sharing hundreds of yoga and fitness videos through Runners Love Yoga TV, and more! Ann explains how Runners Love Yoga TV really expanded during the pandemic as she sought a way to teach virtually, helping her community stay mentally and physically well during a stressful time. We talk about how she seemingly "does it all" and the importance of pursuing your passions, regardless of what others say, and building the career path you want for yourself.

Ann and I explore the intersection between yoga and nutrition: building that mind-body connection through yoga can foster mental freedom, body awareness and mindfulness that helps us all be more intuitive and self-accepting, including with our food choices and body image. Ann shares her experience with toxic team culture in college and the food freedom she has found now that gives her the energy to do everything she does and run faster at all distances. Newly rebranded at Relay Run Co, Ann talks about developing an activewear company, her love of fashion and helping everyone feel comfortable and confident in their clothing. A mom to 3 adopted cats and always wanting to give back, Relay Run Co donates 1% of profits to animal charities and can be found at relayrunco.com and via the handles below.

Follow Ann and all she does on Instagram:

@runnersloveyoga for Ann’s personal page

@relay_run_co for Relay Run Co.

@doyogarunfaster for Runners Love Yoga TV

And online at:

runnersloveyoga.com

runnersloveyoga.tv

relayrunco.com

Ann’s Official Bio:

Ann is founder and CEO of Runners Love Yoga, the mission of which is to help runners through yoga designed specifically for them. Through Runners Love Yoga TV, she is a one-woman yoga filming and editing crew which brings accessible yoga to runners worldwide: at runnersloveyoga.tv and with the Runners Love Yoga TV iOS and android apps, you can do 200+ yoga classes with her anytime! Recently, the RLY (Runners Love Yoga) brand of activewear has branched off to become Relay Run Co. Relay Run Co. activewear is built upon the 4 legs of fashion, art, performance and comfort. Ann has been in the clothing industry for a decade and is excited for the direction that Relay Run Co. is headed, especially as they are donating 1% of all purchases to animal rescue. Ann is a 2020 Olympic Trials marathoner who loves racing all distances from the mile to 26.2, and whose own training unorthodoxly combines running, swimming, and yoga. While at Notre Dame, she was an English and math double major, and she founded Runners Love Yoga while earning her Ph.D. in English at UVa.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

85: The Fear Of Overfueling

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Jul 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I talk with professional runner for Altra and scientist Keely Henninger. Keely shares our mission of empowering female athletes through her own Trail Society podcast, worth a listen for everyone, not just trail runners. We explore Keely’s introduction to trail running, attracted to the sport because of the incredibly supportive community. Now a professional runner for Altra, we discuss Keely’s recent race, the Western States 100 miler, and the difficult decision to drop out she was forced to make at mile 40.

Keely shares how she used previous mistakes and challenging races as learning experiences in the lead up to Western States. This included having a fuelling and hydration plan dialed in and controlling for what she could. Preparation is key to success, but even with the best plans, unexpected obstacles still come along. Keely’s rolled ankle during Western States is one such example, and we talk about dealing with running heartbreak and not finishing races. But even in the midst of disappointment, Keely and I emphasize the importance of recognizing wins along the way: successfully executing race day cooling strategies and nutrition plans were big wins for Keely.

We talk about fueling training and racing, and how the default recommendations and tendency to “get by” on the least amount of food and fluid during workouts is performance limiting. Keely and I discuss the difference between pushing through challenges and unnecessary suffering, factors that apply to both training and nutrition: sport is hard enough as it is, and fueling and recovering appropriately can help you avoid unnecessary suffering and reach your potential. We debunk the fear of overfueling and laugh about the fun with food that trail runners embrace! This includes incorporating real and “junk” food as well as typical gels and sports nutrition products.

Transitioning to Keely’s career in science and research, she shares her interest in medicine and female athlete physiology. She talks about some of the studies she's been involved in around neuroscience, exercise and biomechanics, as well as her previous work at Nike researching and designing women-specific footwear and apparel.

As an independent researcher, Keely is currently looking into the nutrition and training practices of male and female athletes of all ages. She is exploring the link between underfueling, exercise dependence and performance, and we briefly touch on this. Keely and I talk about the need for more research into female athletes, especially studies correlating fueling adequately and maintaining a menstrual cycle with optimum performance and reduced injuries.

Follow Keely on Instagram and Twitter @runwidkeel

Tune into the Trail Society podcast

Keely’s Official Bio:

Keely Henninger is a professional runner and scientist fighting for athletes to treat their bodies with respect in order to train and race their best. She has competed in the trail-running circuit for over 8 years and has represented team USA, been the National 50 mile champion, and has won and competed at many prestigious national and international races. Currently she is co-leading research with Dr. Kelly Pritchett in the ultra/trail running space around fueling habits, exercise dependence, and health while training for national and international races. She resides in Portland, OR (most of the time) with her partner, JT and pup Jade, where they live as close to trails as possible.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

84: Make Recovery Your Sport

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 Jun 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I speak with Certified Mental Performance Coach Carrie Jackson. This conversation is full of advice on navigating injuries and rehab that is transferable to REDS and disordered eating recovery. Carrie discusses her career journey, the gaps she saw in how injured athletes were managed, and how she is filling them through the work she does today. Carrie speaks about a snowboarding injury that was the catalyst to the work she does today; by shifting her mindset and making recovery her sport, Carrie came back to have her best season ever.

We discuss the need for community and support during times of injuries, and we suggest ways to stay involved with your teams even when you can’t participate yourself. This starts with making recovery your sport, creating a training plan and setting goals specific to recovery: even when injured, you are still an athlete!

Carrie introduces the idea of recovery check-ins instead of firm timelines: as athletes we hold on to the standard time frames doctors and PTs give but it’s important to hold these numbers loosely. Recovery is unpredictable and rarely goes as planned: the time frames are all generic averages but we are unique individuals and should expect a nonlinear path to avoid emotional spiraling. Similarly to athletes looking to improve their nutrition and restore energy balance in the case of REDS, there is no one size fits all plan to injuries, and setbacks are common and expected!

Carrie shares the incredible work she does creating communities for injured athletes on her podcast and Facebook group: The Injured Athlete Podcast. We emphasize the need for support, avoiding isolation and normalizing injury as part of training: like with REDS and disordered eating, you are not alone in injury and help is out there.

We speak to the mental side of injuries with advice on overcoming adversity and resilience. Carrie emphasizes how skills learned during injuries and recovery can help you to rebound a mentally and physically stronger athlete when you return to your sport.

Carrie discusses her work with athletes with diabetes, helping them balance exercise while managing their blood sugar, and putting on training camps to support diabetics with this. She helps everyone embrace an athletic identity and reduce the mental burden of their diagnosis; learn to fuel as an athlete first then treat the diabetes second; and normalize activity within the diabetes community. We differentiate between Type 1 and Type 2 diabetes, raising awareness of the countless challenges and pervasive stigma diabetics face daily that deters them from exercising. Athletes can have Type 1 or Type 2 diabetes, and diabetics can exercise safely, be athletes, and even perform at the same level as non-diabetics.

Find Carrie and all she does at www.carriejackson.com and on Instagram and Twitter @feedtheathlete and Faecebook @MentalSkillsTrainingforAthletes

Check out Carrie’s book Rebound https://injuredathletesclub.com/about-the-book/

Join The Injured Athletes Club on Facebook, tune into The Injured Athletes Club podcast and check out www.injuredathletesclub.com

Carrie’s Official Bio:

Carrie Jackson is a Certified Mental Performance Consultant in Northern California and has been a professional in the field of sport and peak performance psychology since 2002. She is co-author of the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, as well as co-host of the podcast The Injured Athletes Club. She has been interviewed as an expert resource for articles that have appeared in publications such as New York Times, Huffington Post, US News and World Report, Outside Magazine, Shape Magazine, Men’s Fitness, Women’s Health, Runner’s World, and Women’s Running Magazine.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

83: Never Making NCAA’s To Becoming World Class

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Jun 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast I talk with professional runner for Adidas Emily Durgin. We jump right in to discussing her incredible run at the Houston Half Marathon, a performance that places her as the sixth fastest American female of all-time! Emily announces her plans to run her first marathon in the fall of 2022, and talks about how she’ll need to approach fueling differently to maximize her performance over 26.2 miles. Emily shares her current pre-race nutrition strategy racing distances from the 5km to half marathon: fueling well the days before and a good race day breakfast, topped off with an energy gel before the start. We highlight how fuelling looks different for elite and amateur runners depending on race duration and intensity.

Emily and I bond over the difficulties of college chemistry classes required to become a dietitian as we talk about choosing a major in college. As a top high school athlete, Emily shares her recruiting journey and how she ultimately ended up at UCONN, running for 5 years on an NCAA Division 1 team. We discuss the challenges of transitioning to college combined with navigating puberty and body changes. Emily opens up about her struggles and setbacks towards the end of high school and beginning of college, gaining necessary weight as she developed into a woman. Despite early successes in high school, Emily talks about the plateau she hit and how, with the support of coaches, she stayed patient and committed as her body changed, riding the wave that ultimately led her to find lots of success at the conference level.

We discuss the culture of eating patterns and mindset on running teams at the high school, college, and professional level. We talk strategies for navigating toxic team cultures, including being around athletes struggling with disordered eating. Emily shares how her relationship with food has changed for the better, noting the positive influence of Olympians like Cory McGee, Ellie Purrier St Pierre and Abbey D’Agastino role modeling an “all foods fit” mindset, like we advocate for at Rise Up Nutrition. Emily explains how she’s noticed that the higher the standard of performance the healthier the culture and the less restrictive and obsessive the eating habits: no coincidence, because in order to be the best you have to be well fuelled and happy!

Now one of America’s best athletes, it’s easy to assume that Emily dominated the NCAA and graduated with many sponsorship offers to choose between; however, this could not be further from the truth. Never finishing as an All-American or even making NCAA's on the track, Emily shares how she bet on herself and balanced working as a nanny while running post-collegiately. Results did not come overnight, but her patience and trust in the process saw her steady progress to becoming one of the World’s best, earning a professional contract along the way. We hear about the experiences Emily had training with Olympians on some of the best pro teams, and discuss the importance of role models and support systems, alongside self-belief and perseverance. These same approaches Emily took to her running we can all apply to our training and nutrition; whether it’s getting your period, recovering from injury, or setting a PR, no matter where you are right now, by focusing on the process and the small steps you can take today, you can achieve your goals and we can all be fit, fierce and fuelled female athletes!

Follow Emily on Instagram @em_durgin

Emily’s Official Bio:

Emily Durgin is an American long-distance runner from Standish, Maine. She attended the University of Connecticut and was a 9-time American Athletic Conference Champion. After graduating from UConn in May 2017, Emily continued running professionally and became one of the top American road racers. She moved to Flagstaff, Arizona in 2019 and is sponsored by Adidas. This January she ran 67:54 in the Houston Half Marathon becoming the 6th fastest American ever.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

82: Every Mom Is An Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Jun 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with chiropractor, entrepreneur, competitive athlete and mother of 2, Dr. Karlie Causey. We take a deep dive into all things postpartum and new motherhood, the intersection of activity and athletics, and the importance of gaining strength and confidence in our changing bodies. Karlie discusses her slogan that ‘’every mom is an athlete’ and we highlight the incredible athleticism involved throughout pregnancy, birth and postpartum. As new moms, Karlie and I touch on some of the unexpected postpartum aches and pains not widely discussed, such as wrist and finger and foot pain, why they occur and what you can do about them.

Karlie shares her own journey as a lifelong athlete, from playing collegiate volleyball to competing in cross fit, and now continuing to embrace her athletic identity even as a mother of 2. We talk about exercising throughout pregnancy and returning to activity postpartum: women can do much more than they are led to believe!

We discuss the difference between chiropractors and physical therapists, and the role of manual adjustments and breathing practices for new moms. Dr Karlie recommends most mothers return to some activity long before the typical 6-8 week mark; even prior to medical clearance, Karlie suggests some exercises women could be doing almost immediately postpartum, in the case of an uncomplicated birth. This begins with targeting the pelvic floor, core stability and breathing exercises, before progressing exercise intensity back towards more recognisable workouts. Dr Karlie has developed her own online Postpartum Restoration Plan for exactly this purpose, helping new moms regain strength and confidence in their changing bodies, empowering them to reclaim their pre-pregnancy athletic identity. Listening to your body and respecting the healing process is most important, and, as Karlie’s experience highlights, every birth and recovery journey is unique.

Karlie shares the difficulty she had finding the right sports bra as a new and nursing mom with a changing body. With her business partner, this led Karlie to establishing her own Jen & Keri activewear line specifically for postpartum women, creating sports bras that don’t compromise function or support, allowing moms to feel comfortable working out and tending to their child at the same time.

Check out Dr Karlie’s website https://www.karliecausey.com/ and her activewear brand Jen & Keri https://jenandkeri.com/

Follow Dr Karlie on Instagram @drkarlie @jenandkeri

Dr Karlie’s Official Bio:

Dr. Karlie is a sports chiropractor, a certified strength and conditioning specialist, pregnancy and postpartum athleticism coach, and a level 2 Crossfit coach.

More importantly, she is a mom to two, who is ridiculously passionate about helping postpartum athletes and moms-to-be restore their bodies and move with confidence. This obsession led her to establish Jen & Keri, a postpartum activewear brand for athletes, and create her wildly successful Postpartum Restoration Plan.

Beyond being a mom and a competitive fitness lover, she has spent the last 17 years of her life studying the human body and learning how it moves. Earning her doctorate of chiropractic and a master's in human biology were just a start; she doesn't plan to stop learning any time soon! She is certified in the Webster technique and BirthFit, and has served as the team Chiropractor for the Seattle Seawolves and as the local medical director for AVP Seattle.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

81: Rise Up Nutrition Round Table on Body Changes, Looking "Fit" & Fun Food Stories

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Jun 2022 10:00:00 +0000

This episode of the Female Athlete Nutrition podcast is a special Rise Up Nutrition Round Table discussion between my team and I. Our conversation is full of fun food stories and tangents from myself, my partner in crime and fellow R.U.N. dietitian, Jenna Stranzl, and my assistant and podcast producer, Ruby Wyles. Ruby shares her passion for nutrition, speaking to how her own experiences with eating disorders drive her to help others, as well as being a Division 1 student-athlete looking to optimize her performance and recovery.

We start by discussing some fun food stories, reminiscing about nostalgic childhood comforts and family favorites. Beginning with Jenna sharing about her mom’s macaroni salad, we compare olives and pickles, before going off on some wild tangents about sea cucumbers.

Family food memories often center around holiday celebrations, meals out and dishes made by others. For a lot of our clients and individuals struggling with their relationship with food, these times can be incredibly anxiety provoking as they feel less in control of their nutrition. We emphasize the importance of framing these occasions beyond the food: social connections and avoiding isolation. Sharing some more fun food stories, including a discussion on organizing a refrigerator, we speak about how encountering lots of food options, such as at buffets, schools/ college and group meals, can be paralyzing but also empowering. We advise listeners just to do their best navigating these situations, have self-compassion and to seek support from a dietitian.

Even as professionals in this field, we’re not immune to societal messaging about appearance and activity. We speak to cultural pressures for professionals like dietitians and athletes to look a certain way and train, for new moms to “bounce back” and lose weight, and for all women to conform to norms. We openly talk about where we’re at with our bodies, stereotypical beliefs we’ve overcome, and arriving at a place of acceptance, free from trying to change our bodies through diet and exercise. We remind listeners that our appearance does not define our identity, value, fitness or health: “fit” has no look and health can be found at every size. We can all be fit, fierce and fueled athletes, but that is not something you can judge based on appearance!

This episode touches on some sensitive and potentially triggering topics, and despite being professionals, we acknowledge that we might get things wrong! If anything we say affects or offends you, this was not our intention! Please reach out so we can apologize, learn and correct ourselves.

Follow Ruby on Instagram and TikTok @rwyles_xctf and Jenna on Instagram @_jennalee

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

80: RED-S Resources, Recovery & Rebounding

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Jun 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with elite distance runner and REDS advocate Pippa Woolven. Pippa recently established Project RED-S, an initiative centered around connecting athletes and their support systems with all the right resources to help them overcome REDS. Pippa explains the need for Project REDS and how she is working to grow a directory of specialists in this field: doctors, dietitians, psychologists, coaches and more, so that athletes can be better signposted to the professional help they need. Pippa discusses the community she is creating where athletes can connect with others, share stories and experiences, and not feel alone in their struggles.

We talk about what REDS, or relative energy deficiency in sport, actually is, and warning signs and symptoms such as injuries, amenorrhea, menstrual irregularities and mood swings. Pippa opens up on her own struggle with REDS while she was a collegiate athlete. She mistook her restrictive mindset and preoccupation with food, body weight and exercise as "normal" and what it took to be a great runner. Training through tiredness and fatigue, concerned with fitting the model image of what an athlete is "supposed" to look like, left Pippa unintentionally underfueling and in a state of REDS. Pippa explains how chronic anemia and mood swings were dismissed by those around her as isolated issues, rather than joining the dots between symptoms that are characteristic of REDS.

We discuss common REDS signs that are often overlooked, even by medical professionals, such as GI issues and anemia. When energy balance is restored and consistently maintained, these signs often resolve without further medical or pharmacological intervention.

Pippa's underfueling led to unintentional weight-loss, a change she noticed correlated with her running faster and performing better. However, as Pippa emphasizes, this improvement was short-lived and unsustainable, and Pippa opens up about the overwhelming state of fatigue that quickly followed and prevented her from training at all. We highlight the prevalence of disordered eating in women, as well as how restrictive and disordered habits are normalized within athletic populations, aside from full-blown eating disorders.

Pippa shares her long journey to get diagnosed with REDS and how it differed from the Female Athlete Triad. The challenges Pippa had finding a diagnosis, getting the specialist help she needed, and then her difficult road to REDS recovery prompted Pippa to start Project REDS. Her recovery was not linear and speaks to the mental struggles she faced, worried about whether recovery would mean ending her running career and losing part of her identity. Her message to listeners is that recovery is 100% worth it! Now competing at a higher level than ever before, while maintaining a healthy body, menstrual cycle, balanced mindset, fueling and training appropriately, Pippa is a role model to us all!

Check out Project RED-S www.RED-S.com and on Instagram @project_red_s

Follow Pippa on Instagram @_pipstagram__

Pippa’s Official Bio:

Pippa is a middle-distance runner from England who has run for Great Britain in cross-country and steeplechase for over a decade. She started University life in Birmingham, England before taking up a scholarship at Florida State in the US where her experience with RED-S began. After struggling with the condition for the years that followed, Pippa finally found the medical, nutritional and psychological support she needed to overcome it. After returning to her sport with a healthy mindset and menstrual cycle, Pippa started mentoring others to hope them avoid the same pitfalls. Since doing so, she has been shocked at the sheer magnitude of the issue across all sports, genders and age groups and took her mentoring to the next level by studying a Masters in Positive Psychology and Behaviour Change Coaching. Shortly after the Covid 19 lockdown, she was given an opportunity to establish Project RED-S - a collaborative initiative aimed at raising awareness of the condition and signposting athletes, coaches and parents to the right support resources.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

79: Overcoming Fear of Failure & Developing Confidence

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 May 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Girl Athlete Mindset Mentor Paige Tonz. Paige shares her introduction to sport through softball, leading her to play competitively at the Division 1 level. After struggling to perform in college, Paige explains how a major mindset shift freeing herself from expectations led to a breakthrough senior year. This change in mindset involved focusing on having fun rather than fearing failure. Peak performance can still be achieved with an attitude of fun, and we discuss how you can be successful while still enjoying yourself when you prioritize fun!

Paige and I discuss mental strategies for sustainable success, alongside common traps we fall into that can hurt performance and mental health: perfectionism, expectation, fear of failure, focusing exclusively on winning and the end-result, negative self-talk, comparison and a lack of confidence. We talk about how to redefine failure as a learning experience rather than one to be feared, as well as ways of developing confidence and self-esteem as female athletes.

This episode also touches on the impact of social media on self-confidence and comparison. We recommend taking social media breaks, the importance of giving yourself grace, and leaning in on a close circle of friends and family in-person.

Paige uses her own personal athletic experience -navigating pressures and expectations, perfectionism, anxiety and fear of failure, low self-esteem and more- to guide young girls in group and individual settings. Paige explains how the group coaching she does allows girls to realize that they’re not alone in their thoughts and feelings, and how it teaches them tools for changing their mindsets and managing negative self-talk. This group work parallels our Female Athlete System of Transformation (FAST track program), tackling sports psychology as opposed to nutrition.

Like a muscle, changing mindsets take consistent work and effort, but no matter your age or experience, you can make the change! Paige emphasizes how confidence can be created and developed through practice and specific tools, rather than being a fixed trait some people do or don’t have. We discuss the important part parents play in helping young athletes develop positive mindsets, although it may take an outside professional like Paige to get through to them! Parents, don’t take offense: this is totally normal!

Find Paige and check out her website https://www.paigetonz.com/

Follow Paige on Instagram, Facebook, Twitter and YouTube @paigetonz

Paige’s Official Bio:

Paige Tonz grew up in Peoria, AZ and began playing softball at 8 years old. She has competed at many levels; starting with rec ball, moving to club ball, and competing as a D1 athlete at Northwestern University. Her mission and goal is to help transform girls into strong women beyond the playing field or court. Paige has worked with 1000+ athletes in her programs and workshops. She believe girls have so much opportunity to dream bigger than they ever imagined. Because sports was and still is such a big part of Paige's life, she has had a first row ticket to see how the experiences from sports can be a vessel to success in life on and off the field.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

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78: The Truth About Weighing Scales

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 May 2022 10:00:00 +0000

In this solo episode of the Female Athlete Podcast, I give our amazing podcast producer Ruby Wyles a big shoutout and recommend you go follow her on Instagram @rwyles_xctf!

Today, I dive deep into the topic of scales. I differentiate between food scales and body weight scales and their usefulness, or lack thereof. Both have places for some people and not others: scales are not essential, should not be used daily, and I often recommend clients get rid of theirs.

I discuss how my own relationship with the scale has evolved, from an unhealthy obsession with the numbers and daily weigh-ins in my early 20s, to getting rid of the scale and finding intuitive eating when injured years later. I give advice on developing a healthy relationship with the scale, which for most people involves not stepping on it! You don’t need the scale! Tune in to your body and all its amazing functions: numbers cannot tell you anything about that!

Personally, I do occasionally weigh myself and am at a place where I view the number objectively without emotion..., mostly! Despite being a sports dietitian, during my recent pregnancy I did find myself getting a bit caught up with the number on the scale. At this point when I was no longer seeing the number as objective data, I got rid of the scale because it wasn’t serving me! I recommend that you do the same! Smash that scale and remember that the numbers you see can’t tell you anything about how amazing your body is or what it is made up of: organs, muscle, fat, blood, water, etc.

Finally, I propose listeners question that even if the scale is not hurting you, how is it helping you? Conversely, think about all the ways the scale may be hurting you: emotionally, physically, mentally, socially? What is your relationship with the scale really costing you?

Follow my podcast producer Ruby Wyles on Instagram @rwyles_xctf

Rate and review the podcast on all platforms. Share the episodes you like with friends and family.

Tag us on Instagram and we’ll reshare! Reach out with any questions, get in touch, we’re here to help!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

77: Olympian Elise Cranny's Journey with REDS

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 May 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with Tokyo 2020 Olympian Elise Cranny. Elise speaks about the importance of playing different sports and not specializing in one sport too early, before she later discovered her love of running in high school. Elise shares how competing out of state freshman year of high school opened her up to what might be possible in athletics. Her world of possibility further opened up this past year as Elise made her first Olympic team and set an American Record.

Elise shares the importance of role models and how she mentors athletes on the Voice In Sport platform. Drawing on her setbacks and lessons learned, she helps others in similar positions avoid the pitfalls. Elise and I help normalize struggling with fueling, emphasizing the importance of seeking help as early as possible: you are not alone and there is help available!

Elise opens up about her journey with REDS, starting with a severe stress fracture, amenorrhea and discovering her low bone density. Despite not getting a regular period beginning in high school, Elise explains how athletic success and great performances masked the underlying issue with underfueling. Eventually REDS caught up with Elise, as it will for everyone in the long-term, through injury and forced time off from running. Working with the team at Stanford, Elise discusses the changes she made to her diet, such as adding in more fats like avocado, cheese and full fat dairy to support her hormones. Elise also prioritized avoiding within day energy deficits by not going too long without eating, fueling little and often throughout the day. These changes: decreasing training, focusing on fats, and nutrient timing, helped Elise regain her period.

Elise opens up about how she handled her body changing by focusing on the newfound energy and strength she felt in running and in life. Working to improve her bone density and hormones to prevent future injuries and improve performance long-term also motivated Elise to recover from REDS. Elise leaves our listeners with the message that recovering and gaining weight made her a faster runner, allowing her to now have the success she is having.

We discuss how the menstrual cycle can be a superpower: Elise uses her period as a marker of health and a helpful tool as she increases training. Elise shares her love of baking coconut cake and let’s us in to her career ambitions off the run, starting Cranny’s Confections with her sisters. Food is more than fuel for sport and we chat about the role of food to connect with others, build relationships and make memories. Recovering from REDS and breaking free from food rules has allowed Elise to be fully present with these shared food experiences and find true happiness.

Finally, we get an inside look at what fuels an Olympian as Elise shares staples in her diet after learning what works best and leaves her feeling strong and energized. Elise starts her day with bone broth and Picky Bars Beet Oatmeal with full fat milk; fuels with chocolate milk or a protein smoothie post run; and prepares for big workouts with ice cream the night before!

Follow Elise on Instagram @ elise.cranny

Elise’s Official Bio:

Elise Cranny is an Olympian and professional runner for Nike and the Bowerman Track Club. Originally from Boulder, Colorado, Elise and her sister were introduced to sport growing up with their parents regularly competing in Ironman triathlons. Elise graduated from Stanford University with a degree in Human Biology, where she was a 12x All-American in track and field and cross country. Elise loves all things nutrition, psychology, exercise physiology,and human development. In 2019, Elise signed with Nike and joined the Bowerman Track Club to run professionally. She currently competes over the 1500m, 5,000m and 10,000m distances on the track. Already this year, Elise broke the American Record for the indoor 5,000m and came up just 3 seconds short of the outdoor 10,000m American Record weeks later. Elise competed for Team USA at the postponed 2020 Olympics, making the 5,000m final in Tokyo this past Summer. Elise is also a mentor to younger girls in sport through Voice In Sport platform and is passionate about helping the next generation of athletes.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

76: Rejecting Diet Culture & Treating Athletes with Eating Disorders

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 5 May 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I talk to eating disorder and athlete psychotherapist Dr Stephanie Roth-Goldberg. We start by discussing Stephanie’s entry into psychotherapy and working with athletes with eating disorders, as well as her personal history with nutrition and mental health. As is all too common, Stephanie’s drive to “eat clean” to improve her performance led her down a path of restriction and underfuelling, and ultimately into a chronic cycle of injuries.

Nutrition struggles are rarely discrete problems that have a distinct recovery timeline: individuals often experience many iterations of disordered eating throughout different phases of life. We discuss how one problem with food often evolves into more rigid food rules and obsessions. Stephanie and I share some of the food rules we have overcome ourselves and how we still work to challenge diet culture and disorders eating thoughts that arise despite identifying as “fully recovered”.

We unpack some common triggers for disordered eating: diet culture, family, body image, athletics and more. Getting to the root cause of each individual’s food fears and dismantling diet culture beliefs is crucial to true recovery. Stephanie advocates for an anti-diet and intuitive eating approach, and we discuss what this means practically for athletes. We give listeners actionable advice on body acceptance and rejecting diet culture as we discuss the ways we think and feel about our bodies.

Disordered eating and diet mentalities often first develop when we’re young and observing the attitudes of our parents and those around us. We highlight the importance of creating anti-diet environments for children and fostering healthy relationships with our bodies and nutrition at home. We finish off discussing how Stephanie practices what she preaches as an Ironman triathlete and marathoner, fueling her athletic goals and endurance achievements as a mom and everyday amateur athlete.

Follow Stephanie on Instagram @embodiedpsychotherapist.

Website: https://www.intuitivepsychotherapynyc.com/

Stephanie Roth-Goldberg’s Official Bio

Stephanie Roth-Goldberg, LCSW, CEDS-S is a psychotherapist specializing in eating disorders and athletes. She is the founder of Intuitive Psychotherapy NYC, a small group psychotherapy practice focusing on treating eating disorders through an anti-diet lens.

Stephanie works with athletes and the intersection of eating disorders and sports. Stephanie, a runner and triathlete herself is passionate about incorporating movement into eating disorder treatment to help folks feel empowered and connected to their bodies.

She regularly presents on the subject of eating disorders and exercise.

When Stephanie isn’t working, she can be found running around with her two children, writing, or triathlon training.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

75: Weight Gain, Body Image and Plant-based Diets in Elite Sport

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Apr 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I chat to professional ultra trail runner Lucy Bartholomew. Lucy shares her introduction to trail running inspired by her father, running her first ultra trail race at only 15! From her first trail race to her most recent, Lucy has received public scrutiny and backlash, overcoming criticism and doubt before she even stepped foot on the trail. We discuss resiliency and how she chooses to focus on herself and trust her internal why.

We talk about pursuing your passions and believing in yourself, turning hobbies into your career. Lucy has turned her love of running into her job now running professionally for Salomon.

Running fast is not always synonymous with health. Despite finishing an impressive 3rd at the legendary Western States Endurance Run, and outwardly meeting the standard of what an athlete is supposed to look like, Lucy opens up about the unhealthy patterns she fell into: overtraining, obsessive tendencies, underfuelling and amenorrhea. Believing lighter was faster left Lucy mentally and physically burned out, and Lucy explains why taking a break from the sport during the pandemic, gaining weight, and restoring her period was necessary in order for her to have continued success and longevity in sport and to rediscover her love for running.

Lucy’s advice to listeners is that cutting corners for short term success is not worth the long term suffering and setbacks that follows.

Without the visible symptoms of a physical injury, Lucy neglected taking her mindset seriously until she hit rock bottom. We discuss the importance of taking mental health seriously and treating mental injuries: you have to be mentally and physically healthy to perform at your best, in all aspects of life. As an elite runner with lots of social media followers, Lucy faced horrible insults and body shaming as her body changed. Dealing with challenging thoughts and internal criticism during recovery is hard enough without external unwanted attention Lucy receives, and she bravely shares how leaning on her close friends and family, the support of sponsors and medical professionals, alongside taking a step back from social media allowed her to heal.

We explore plant-based eating for everyone, not just athletes, and debunking “perfection” when it comes to diets. Lucy explains her plant-based approach to eating, one that is based on her passion for the environment rather than restriction or diet culture. We emphasize the power of food to bring people together, create family mealtime memories and for cultural celebrations. Rather than promoting an “all-or-nothing” mindset, Lucy and I actually feel similarly about all foods fitting and advocating for personal choice rather than a one-size-fits-all approach to nutrition.

Follow Follow Lucy on Instagram @lucy_bartholomew

Website: https://www.lucybartholomew.com

Lucy Bartholomew’s Official Bio

Lucy Bartholomew is a Salomon-sponsored professional ultra trail runner who has been competing in ultras for a decade. She ran her first 100km race, aged 15, alongside her father, and since then has competed around the world winning many prestigious elite races. In 2017 she raced in fifteen ultras and was the first place female in eight of them. The following year she ran her first 100 mile race, the Western States Endurance Run, and finished third in the women’s race. All of those medals came at a cost, however, and for a time she lost her love of running, causing her to take a step back and reevaluate her relationship with the sport.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

74: Strength Training Will Not Make You Bulky!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Apr 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I talk with former professional soccer player and youth female athlete performance coach Erica Suter. We discuss strength training for young athletes and the benefits of learning these skills and movement patterns early. Erica recommends starting strength and conditioning training in middle school before children hit puberty, emphasizing fun, healthy competition and using comparison positively to level up!

Erica shares her personal journey in sports, participating in many different activities before specializing in soccer later in high school. Despite having the opportunity to play NCAA Division 1 collegiate soccer, Erica played for Johns Hopkins, a small Division 3 school. We discuss collegiate athletics and recruiting, explaining why athletes should look beyond D1 colleges and consider D2 and D3.

We speak to the rise of injuries in young athletes, and how focusing on improving strength benefits performance and injury prevention. Erica gives listeners her top 3 tips: free play, year-round resistance training and proper nutrition.

This episode covers navigating body changes through puberty and the reasons for weight training during this time for female athletes. We debunk the “getting bulky” myth, an unwarranted fear among active young athletes. Adolescence is the key time for strength and conditioning when our bodies are primed to build muscles and bone density. Without proper nutrition and fueling pre/during/post training, workouts are wasted as muscle break down outweighs recovery and rebuilding.

As an elite player, Erica supported her performance with turkey sandwiches, bagels, apple and peanut butter, and trusty chocolate milk! We discuss other fueling strategies and habits to maximize competition performance, speed, strength and adaptation to training.

Follow Follow Erica on Instagram @fitsoccerqueen

For more on Erica and the coaching and resources she offers, check out her website: https://ericasuter.com

Her podcast: The Soccer Queens Podcast

And her book ‘The Strong Female Athlete: A Female Athlete Guide to Improve Performance, Reduce Injury, and Increase Confidence’

Erica Suter’s Official Bio

Erica is a passionate Youth Speed, Agility, Strength and Conditioning Coach in Tampa, Florida and online, who has been working with athletes for over ten years in performance enhancement and injury prevention. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength.

Her mission is to help them become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

73: How Running Nearly Killed Kate and Dealing with Loss of Identity

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Apr 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I talk with physiotherapist and host of the More Than Miles podcast, Dr Kate Mihevc Edwards. We start by discussing her work as a physiotherapist treating athletes. Kate explains how she sees the body holistically, looking beyond the injury site to find the route cause and prevent future issues from arising. We touch on what to look for in a physiotherapist, and how to find a trustworthy and knowledgeable professional.

Kate shares her own story as an endurance athlete, an identity she held closely until a near-death experience brought that to an end. Despite being an accomplished runner and triathlete, Kate explains how training for a half-Ironman postpartum nearly ended in disaster. Throughout her training cycle, Kate describes how she battled increasing negative self-talk and overwhelming fatigue, things she attributed to being out of shape and new motherhood. After several episodes of hitting extremely high heart rates and chest tightness -episodes of cardiac arrhythmias that could’ve been fatal- Kate embarked on a year long diagnosis journey which saw her become more and more restricted in her activity habits. Kate was eventually diagnosed with a rare genetic cardiac condition, arrhythmogenic right ventricular cardiomyopathy (ARVC), and underwent heart surgery.

We discuss the warning signs Kate overlooked, despite being a medical professional herself: blacking out, confusion, dizziness and a racing heart rate. Kate explains how doctors continued to disregard her symptoms even though she knew something was wrong, underscoring the importance of trusting your gut, self-advocacy and finding a professional who specializes with athletes, such as sports cardiologist Dr Kim who we had on Episode 72 of the Female Athlete Podcast.

This episode covers loss of athletic identity and finding joy outside of sport. Kate shares the work she is doing to treat athletes holistically, expanding their identities beyond sport.

Kate has written two books, ‘Racing Heart’ and ‘Stop and Pee’, which combine personal anecdotes with actionable advice and resources for us all. We touch on returning to exercise postpartum and exploring new activities during different times in life.

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Follow Dr Kate on Instagram @katemihevcedwards Twitter @KateEdw96114704 and Facebook @KateMihevcEdwards

Find more on her websites https://www.katemihevcedwards.com/ https://www.precisionpt.org/

Check out her podcast Mind Over Miles https://www.katemihevcedwards.com/morethanmilespodcastshow-notes

Dr Kate Mihevc Edwards’ Official Bio

Dr Kate Mihevc Edwards is a physical therapist, author, speaker and educator helping to widen the lens on treating and caring for endurance athletes. Through 12+ years of successfully treating thousands of frustrated athletes while navigating her own injuries and health struggles, Dr Kate knows and believes that an athlete's success is so much more than their body or their sport. Dr Kate employs a holistic approach focusing on the whole athlete, as well as their identity outside of athletics. Dr Kate founded Precision Performance and Physical Therapy in 2015 and co-hosts the Mind Over Miles podcast. She is the author of two books: Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum and Racing Heart: A Runner's Journey of Love, Loss and Perseverance, leveraging her position as an educator and a clinic owner to educate healthcare providers and athletes about cardiac disease in athletes.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

72: An Athlete’s Heart

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Apr 2022 10:00:00 +0000

In this episode of the Female Athlete Podcast, I speak to sports cardiologist Dr Jonathan Kim. We start off exploring the new field of sports cardiology, and how it’s evolved recently with rising awareness of heart conditions in athletes. Exercise results in adaptations to the heart that are normally beneficial, such as lower resting heart rates and increased cardiac muscle strength, otherwise known as “athlete’s heart”, however, as Dr Kim explains, some changes in the heart can pose risks and indicate underlying problems. We discuss cardiac fatigue following strenuous events like a marathon, underlying the importance of taking enough rest to fully recover.

It’s not just older individuals at risk of heart problems, in fact, even the youngest and fittest athletes can be at risk. Dr Kim outlines causes of heart conditions independent of age and fitness related to genetic and inherited pathways: knowing your family history is the best prevention tool. Cardiac issues can also be acquired and athletes aren’t immune! While exercise certainly is medicine, it is not a cure-all or vaccine against disease!

This episode covers some of the warning signs of cardiac illness, many of which overlap with the symptoms of REDS: exercise intolerance, increased RPE, decreased performance and motivation, and increased fatigue. Chest pain is not always present! Working with a team of professionals -cardiologists, dietitians and psychologists- is important in understanding the cause of symptoms: REDS, a heart condition, and/or something else. Other more specific signs requiring medical attention include unexplained breathlessness, chest tightness when warming up (even if it goes away during exercise), and lightheadedness/ fainting.

We touch on returning to exercise post Covid-19 for both asymptomatic and symptomatic cases, and Dr Kim provides reassurance and comfort debunking the extremely conservative advice that was initially circulating. By resting until asymptomatic for 3 days, before gradually progressing training load, the majority of people can return to their usual activity levels in just a few weeks (disclaimer: every case is different of course).

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Follow Dr Jonathan Kim on Twitter @jonathankimmd

Dr Kim’s Official Bio:

Dr. Kim is an Associate Professor of Medicine and Chief of Sports Cardiology in the Division of Cardiology and Orthopedics at Emory University and additionally holds an adjunct Professorship in the School of Applied Physiology at the Georgia Institute of Technology. He received his Bachelor of Science at Emory and was a Fulbright Scholar before attending Vanderbilt Medical School. He completed his residency in Internal Medicine/Pediatrics at Massachusetts General Hospital and cardiology fellowship at Emory (Dr. Kim was chief fellow at Emory 2013-14). In addition to his clinical role, Dr. Kim conducts NIH-funded sports cardiology research at Emory. He is the Team Cardiologist for the Falcons, Braves, Hawks, Dream, Sports Medicine at Emory and Georgia Tech, and is a member of the NBA Cardiac Advisory Committee, NFL Cardiovascular Task Force, and the American College of Cardiology’s Sports and Exercise Council. He is also a consultant for Major League Baseball. He is the Co-Medical Director for the AJC Peachtree Road Race in Atlanta, GA.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

71: When Weight-loss Becomes Your Sport

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 31 Mar 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition Podcast, I talk with lightweight rower Tory Mather. We hear how Tory found her passion for rowing in high school, before going on to row in college and beyond post-collegiately. Tory enlightens us about lightweight rowing, explaining the rules around weighing in and balancing athletes in a boat.

We discuss how lightweight rowing was established to include shorter athletes in rowing, a sport where height is a significant advantage. From well-meaning beginnings, Tory shares the flaws in the system where taller athletes cut weight to compete, leading to a thriving culture of chronic underrating, dangerous dieting, weight obsession and eating disorders within the sport. Tory explains how athletes’ starting seats on the boat are not guaranteed, and instead of being motivated to train harder and improve technique, many athletes compete for their position by trying to lose the most weight.

Tory’s experience of negative role models and unhealthy competition was outweighed by the friends she made until her under-fueling caught up to her. Constantly tired, emotional and underperforming, Tory’s obsession with food and weight ruined her enjoyment of the sport and she ultimately retired. We talk strategies to help other athletes avoid her destructive experiences: asking for help, working with professionals, finding positive role models and coaches.

Tory shares the progress she’s made appreciating what her body can do, exploring new sports and skills free from any pressure and expectation. Sport has remained a social outlet for Tory, and she found herself re-entering rowing, this time in the masters open-weight category, to enjoy time with friends. Tory explains how she is choosing happiness, health and fun with food over rowing lightweight: as a fuelled female athlete Tory is feeling great and performing great in the open-weight class. We discuss intuitive eating for athletes, all foods fitting, and fueling workouts: there is always time to snack, even on a boat!

Follow Tory on Instagram @torbear @mytrailsaremany.

Find her new website about awesome PA and OH hiking trails www.mytrailsaremany.com

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Tory’s Official Bio

Tory Mather began rowing in high school after a friend convinced her to try a Learn to Row session. She rowed Division 1 at Marist College. After college, she moved to Philadelphia to focus on lightweight rowing from 2012 - 2014. During this time, she medaled at Head of the Charles and Club Nationals in the lightweight four. After struggling to make weight and dealing with related health issues, she quit. In 2015, her friends convinced her to return to the sport at a masters level. Since then she has been a 14 time US rowing masters national champion and has dabbled in other endurance sports such as running, triathlon, and hiking. She coached masters women at Newport Aquatic Center in California for three years and is currently rowing out of Three Rivers Rowing Association in Pittsburgh.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

70: Fueling to win (...Not to Lose Weight)

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Mar 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast I speak with former client and collegiate volleyball player Abby. Abby shares how identifying strongly as an athlete unintentionally led her down a path of underfueling as she looked to improve her athletic performance in high school. On into college, years of disordered eating manifested negatively in Abby’s performance and she experienced a constant lack of energy, prolonged muscle soreness, and repeated injuries that ultimately forced her into surgery and away from collegiate athletics.

We discuss diet culture, the lure of fad diets, clean eating, and the comparison trap over what a female athlete “should” look like: challenges that so many women and girls can relate to. Abby explains how restrictive eating constantly occupied her thoughts, isolating her from friends and family. After multiple injuries and surgery, unable to train at the high level she was used to, Abby came to Rise Up Nutrition looking for an alternative to her disordered mindset and, as part of our client community, found that she was not alone in her struggles.

Despite overwhelming fear and uncertainty about making nutrition changes and breaking food rules, once Abby committed to the Female Athlete System of Transformation (our FAST Track Program) she noticed huge positive energy changes almost immediately! Other transformations included improved GI symptoms, better focus, mental clarity, and recovery.

Abby describes the nutrition changes that have taken her to a new level in the gym, seeing incredible strength and power gains and greatly improved recovery. Beyond fueling for performance, we discuss fueling for life: even without our sports our bodies need enough energy! Mindset is a muscle and Abby has shifted her thoughts to fueling to win rather than to lose; Abby is no longer preoccupied with losing weight and eating, instead focuses on eating for improved health, happiness and performance - all gains that result from being well-fueled!

We touch on body acceptance and untying your worth from the way you look: our bodies are meant to change throughout life and health looks different to everyone.

Abby’s Official Bio:

Abby is a senior at a university in Montana. She played volleyball for four years as a 6-rotation outside hitter on the team, and was named captain her junior year. Throughout her volleyball career, Abby battled a shoulder injury, ultimately requiring surgery after years of frustration. Abby is currently studying health science and psychology with a goal of pursuing physical therapy school after her undergraduate education. Although her volleyball career has come to an end, she now trains daily to increase her strength and speed. Abby will be sharing her passion for the game coaching young athletes this summer using the volleyball knowledge and experience she’s been able to have as a college athlete.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.riseupnutritionrun.com/reds

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

69: Optimizing Biomarkers for Health & Performance

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Mar 2022 10:00:00 +0000

In this episode of the Female Athlete Nutrition podcast, I have a great conversation with a fellow registered dietitian, Stevie Lyn Smith. We start out discussing the education and early career pathways for dietitians, and Stevie shares how she found herself working with athletes after starting in clinical nutrition.

Stevie shares about her background playing lacrosse in high school and college before finding endurance sports more recently. Completing her first Ironman prompted her to first consider sports nutrition, and we discuss how our personal experiences in athletics help us better relate to clients. Stevie explains her 3 foundations to fueling endurance events: fluids, carbohydrates, and sodium, understanding that within these categories, everyone has different preferences and strategies that work for them. We underscore the importance of an individualized nutrition approach: there is no one size fits all, especially when it comes to optimizing sports performance.

Stevie discusses her recent work with Shalane Flanagan during Shalane’s Project Eclipse, running 6 marathons in 6 weeks during the fall of 2021. Stevie helped Shalane fuel for performance and optimal recovery between all the marathons. Post-race blood testing with InsideTracker highlighted high levels of inflammation and cortisol, prompting Shalane to dial in her nutrition around workouts and races. Stevie emphasizes the importance of nutrient timing and intentionally fueling appropriately before, during and after workouts to maximize performance, recovery, and adaptation to training.

We talk about blood testing and monitoring internal biomarkers to optimize health and performance. Regular blood testing is not just for elite athletes like Shalane Flanagan, both Stevie and I use InsideTracker ourselves. Checking in with what’s happening on the inside can help all of us better dial in our nutrition to improve health, longevity and energy levels, in addition to optimizing performance and achieving athletic goals.

Use code RISEUPNUTRITION for 25% off any InsideTracker plan + free results review over phone/ email with a registered dietitian, me!

Follow Stevie on Instagram @ stevielynlyn and check out her business stevielynrd.com

Learn more about Stevie on the For The Long Run podcast:

Ep 194. Stevie Smith: Identity and growth as an athlete and business owner

Stevie’s Official Bio:

Stevie Lyn is a Registered Sports Dietitian and avid endurance athlete. Her mission is to help educate and coach athletes on how to fuel their goals and mindset while not sacrificing their health or happiness. As a board-certified specialist in sports nutrition, Stevie Lyn has helped hundreds of athletes and active individuals fuel to improve their performance, energy levels, and recovery without feelings of guilt or restriction. When she’s not swimming, biking, or running, you’ll find her in the kitchen working on a new recipe or out on the trails with her dog.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/reds

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68: Alcohol is Not the Problem

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Mar 2022 11:00:00 +0000

In this episode, I chat with soul alignment coach Meiyan Mullin. This conversation is a little different from normal and centers around alcohol. We discuss gray-line drinking and the middle ground between destructive alcoholism and having a healthy relationship with drinking. Meiyan explains how everyone has their own line and must accept for themselves if their drinking has become problematic. Gray-line drinking is highly prevalent in our society and it has become normalized to drink daily. Even if you don’t identify with the label “alcoholic”, Meiyan explains how many people would struggle to stay away from alcohol for a month. Why not give it a try for yourself?

This was part of Meiyan’s own drinking journey and she shares how pregnancy and being a parent motivated her to become alcohol free.

Meiyan and I talk about wellness culture and the different labels: “sobriety” vs “alcohol free”. We speak about the reasons people drink and how, like the role of food in people with eating disorders, alcohol is the rarely whole problem. Eating disorders and alcoholism are closely related, with one coping strategy and form emotional regulation often transferring into another. Drinking can act as a numbing tool to mask painful emotions and memories and provide short term relief, similarly to the role of disordered eating behaviors like restriction, binging and purging in individuals with eating disorders. Only once you remove the self-harming action can you truly heal the underlying issues.

At Rise Up Nutrition, our philosophy is that all foods fit and each macronutrient is essential to human life. However, alcohol is not an essential macronutrient and it is one energy source that does not have to fit in our diets. Meiyan explains the latest research on the carcinogenic and neurotoxic effects of alcohol and how there really is no safe consumption level; alcohol is a drug and any supposed benefits can be obtained through the food we eat without the harmful effects.

Alcohol affects men and women differently and Meiyan’s work with women targets the underlying trauma and emotions behind drinking. She explains how alcohol is rarely a topic of conversation, instead she helps her clients work through difficult emotions, find forgiveness and self-acceptance, and foster self-compassion and body appreciation.

This episode is not anti-alcohol and Meiyan and I pass no judgment on people who can drink without emotions being involved.

Follow Meiyan on Instagram @ meiyan.mullin

Check out her website www.womenwillrise.ca

Meiyan’s Official Bio

Meiyan is your soul alignment guide and is here to help you live a more magical life. She is a yoga teacher, therapeutic touch practitioner, aromatherapy educator and healer. Meiyan's mission is to support women in stepping out from whatever has been keeping them small and oppressed in any way, to living their most satisfying life!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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67: It’s OK to not be OK, Even for Olympians

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Mar 2022 11:00:00 +0000

In this episode, I talk with Olympic finalist in the steeplechase Val Constien. Val is not a professional runner despite being one of the best athletes in the world: she balances elite sport with a full time job. We discuss the financial reality of how Val funds her athletic goals without a sponsor, juggling training, nutrition and recovery around a normal work week. Val reminds us to believe in ourselves and not give up on our dreams regardless of whether others, including sponsors, see that potential.

Val shares how despite being recruited to run steeplechase in college at the University of Colorado, Boulder, her start in the event was not promising. With persistence, trusting in her training and in her coaches, Val explains her steady progression. While on the track she kept chipping away, off the track was much rockier; throughout college Val faced a constant string of injuries and sickness, eating disorders and mental illness.

This episode is raw and unfiltered: Val bravely opens up about her battles with suicide and severe depression. Val shares how she became caught up in a vicious cycle: her eating disorder was fuelled by anxiety and a desire for control, restricting her food led to low bone density and injuries and illness, time off running led to weight gain and low mood which sent her back into a spiral of depression, poor body image and disordered eating.

While college teams can be cutthroat and toxic, they can also be incredibly supportive and empathetic: Val’s experience at CU falls into the latter. We discuss how she coped being on a top NCAA D1 program, the influence of her coaches and teammates, and how it was the support of others alongside therapy and medication that ultimately saved her life.

We discuss recovery and maintaining good mental health, understanding that these struggles don’t just disappear and diet culture exists all around. Starting her day with cookies and coffee, Val gives us insight into what fuels an Olympian (hint hint, it’s not all plain chicken and salad!).

Follow Val on Instagram @ valerieconstien

Val’s Official Bio:

Val graduated from the University of Colorado with a degree in environmental engineering. Val’s first year out of college was 2019-2020 and it was a really hard year. Her second year out of college she got a full-time job and now works 40 hours a week and trains full time as well. Val’s dreams came true when she made the Tokyo 2020/21 Olympic team! Now nothing much has changed for Val and she still works full-time and trains hard. Val is hoping to run fast again this year and stay happy and healthy!

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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66: Supplements: Fact or Fiction

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Feb 2022 11:00:00 +0000

In this episode, I talk with a world leading expert in sports nutrition and University of Kentucky professor, Dr Travis Thomas. We start by discussing some of Dr Thomas’ academic and research highlights related to sports nutrition. While sports nutrition can be complicated, the most successful approaches are athlete-specific and individualized, which is why it’s important to work 1-on-1 with a dietitian. Dr Thomas and I emphasize the importance of your daily diet over fancy supplements, pills and powders. The foundations of performance nutrition lie in day-to-day eating and drinking, followed by intentional fueling around workouts and competitions, and only then topped off with specific supplementation strategies.

Dr Thomas and I discuss the latest research on hydration and the reliability of using urine color to assess this. Urine color is actually a valid tool we can all use to monitor hydration status daily: beware though, some foods, drinks and supplements may affect the color! We talk about different environments requiring different hydration guidelines before, during, and after exercise: however, the best approach is unique to the individual on the day.

Despite being a world leading researcher in supplementation, Dr Thomas, like we do at Rise Up Nutrition, focuses on a food first approach, followed by optimizing stress levels and sleep to help athletes perform. He speaks to the importance of ensuring supplement safety and efficacy, before highlighting the four key evidence-based dietary aids: buffers like sodium bicarbonate and beta alanine, dietary nitrates, creatine, and caffeine. We differentiate between ergogenic aids and medical supplements like vitamin D and iron for those deficient, and debunk why more is not always better and can actually be harmful! We talk about affordable and accessible health and performance supplements like beetroot juice and green leafy vegetables.

Sports nutrition is not just for Olympians, and Dr Thomas explains how we can all benefit from his research regardless of athleticism: similar approaches focused on elite sports nutrition can help all of us function optimally day-to-day, stay healthy and age gracefully! We explore this further with a deep dive into vitamin D, exercise and muscle function: vitamin D is not just for bone health! Whether you exercise indoors or out, maintaining optimal vitamin D levels deserves special attention. At Rise Up Nutrition, we use InsideTracker to help monitor our clients’ blood biomarkers like vitamin D, iron and more.

Follow Dr Thomas on Twitter@Dr_T_0926

Dr Thomas’ Official Bio

D. Travis Thomas, PhD, RDN, CSSD, LD, FAND, is an Associate Professor of Clinical & Sports Nutrition and Program Director of the graduate Clinical Nutrition program in the College of Health Sciences at the University of Kentucky. Dr. Thomas is a Board Certified Specialist in Sports Dietetics (CSSD). He has held multiple volunteer and leadership positions with SCAN and served as lead author on the current Nutrition for Athletic Performance Position Stand endorsed by the Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada. He was recently awarded the prestigious 2020 SCAN Achievement Award in Sports Nutrition, SCAN's first and highest award.

Dr. Thomas has fourteen years’ experience conducting human studies involving nutrition and exercise interventions across the lifespan. Over the past decade, Dr. Thomas has served as an investigator on several funded research projects that focused on a wide range of nutrition issues associated with the preservation and enhancement of skeletal muscle function and performance. These studies have focused on understanding the relationship between vitamin D and muscle metabolic function, nutrition and physical function in aging and athletic populations, nutrition interventions to improve endothelial function and to reduce symptoms in patients with advanced heart failure, and investigating nutritional strategies to preserve physical performance and lean body mass in patients with cancer.

At the University of Kentucky, Dr. Thomas teaches advanced sports nutrition to graduate students and a novel undergraduate course titled “Nutrition for Injury Prevention and Rehabilitation.” Dr. Thomas also teaches and directs multiple clinical nutrition graduate courses and directs and undergraduate certificate called Nutrition for Human Performance.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

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65: Overcoming Anorexia & Anxiety to Making Team USA

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Feb 2022 11:00:00 +0000

In this episode, I talk with professional Team USA heptathlete Chari Hawkins. We touch on Chari’s start in athletes watching her four older siblings play, before getting involved herself in high school for the social time with friends.

Chari opens up about her struggles with anorexia and body image in high school, seeking acceptance in her “skinny” appearance. This desire to fit in and keep her body small hindered her performance on the track as she no longer had the strength to win. Athletics helped pull Chari out of her eating disorder as she began to appreciate what her body could do rather than what it looked like, and the need to fuel herself appropriately. Fuelling well enabled Chari to see breakthrough performances that led her to NCAA success and on to Team USA.

Chari explains how her obsession with food transferred onto the track, tying her self-worth and value up in performance outcomes. We discuss how Chari has put in years of work to shift her mindsets and accept herself independent of her performances.

Chari tells us about the crippling performance anxiety she’s dealt with and how she’s built up her toolbox to allow her to succeed today. Different strategies work for different people, and we highlight how important it is to find what tips and tricks work for you. Chari spills the beans on her brand new program launching in March: 30 Days with Chari, where she will take participants through 30 different tools to train the mind and boost mental fitness. These techniques have allowed Chari to fall back in love with her sport and aim to help others find passion in their lives and sports too.

We discuss Chari’s approach to nutrition on competition days and how she adopts a race day meal plan to keep her fuelled regardless of nerves and hunger. Chari shares a hydration horror story and we talk about effective supplements for female athletes. Maintaining optimum levels of vitamin D, omega 3, creative and iron all contribute to peak performance: always check with a doctor or dietitian first!

Follow Chari on Instagram and TikTok @_charihawkins and learn more about 30 Days with Chari

Chari’s Official Bio

Chari Hawkins is a Team USA Heptathlete and USA Bronze medalist. She loves sharing her journey as well as tips and lessons she has learned both on and off the track. She believes that if she can do it, you can too.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

64: Nutrition for NCAA Champions with Coach Laurie Henes

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Feb 2022 11:00:00 +0000

In this episode, I talk with NC State Women’s Head Coach Laurie Henes. We discuss her recent team success winning the NCAA Division 1 Cross Country Championships for the first time ever! While running is an individual sport, Coach Henes emphasizes the importance of team support, something we believe in with our clients at Rise Up Nutrition.

Laurie shares some of her personal experiences running for NC State herself, winning an NCAA title before going on to run post-collegiately. We talk about how she uses her own running experiences alongside her female perspective to better understand and guide her student-athletes. Coach Henes gives us insight into the care she has for her runners, the culture and set up at NC State. Discussing the nutrition support available: sports dieticians, fuelling stations and athlete dining services, Coach Henes ensures that her student-athletes fuel well throughout the day and prevent periods of energy deficits. We speak on the importance of fueling around different practice and race times -early morning, afternoon and evening training-, avoiding fasted workouts, and using training to try new nutrition strategies to set athletes up to perform their best on race day.

Laurie and I talk about intuitive eating for athletes and where that can go wrong. We discuss the role of intention and education around nutrition for peak performance, while avoiding food obsession and rigidity. Laurie explains how she helps her athletes foster healthy nutrition relationships and stay away from calorie counting and weight tracking. At NC State, Laurie focuses on function over form, reminding her athletes to look beyond the mirror and recognize the incredible things their bodies can do. From experience, Coach Henes underscores the importance of professional help and specialist treatment for those struggling with eating disorders. Great athletes come in all different shapes and sizes, and we emphasize how embracing your body at the size and shape it feels strongest at will ultimately lead to your best performances over the long-term. We touch on Laurie’s time coaching her daughter, Elly Henes, to her own NCAA title and how she helped steer Elly away from the disordered eating culture so prevalent in elite sports.

Follow the NC State Wolfpack on Instagram @Wolfpack_tf_xc and Twitter @packxc

Laurie Henes’ Official Bio:

Coach Laurie Henes is the head women’s track and field and cross country coach at NC State University. Laurie Henes enters her 4th year at the helm of the NC State women's track and field program and her 30th year as a member of the NC State Track & Field staff in the 2020-21 season. Henes began her coaching career as an Assistant Coach for the Pack, before changing roles in the fall of 2016, and then in the winter of 2019, she was promoted from Associate Head Coach to Head Coach of the women's team.

An NC State graduate, Henes was an NCAA champion, a six-time All-American and a three-time All-ACC performer in track & field. Laurie represented the U.S. at the World Track & Field Championships in Sweden in 1995 after placing second in the 10,000m at the USATF National Championships, and she was a finalist at the 1996 U.S. Olympic Trials in the 10,000m.

Since joining the Wolfpack coaching staff in 1992, Henes has guided NC State's female distance runners to more than 37 All-America certificates and 30 ACC titles on the track. This past cross country season, Coach Henes coached her team to win ACC’s for the 6th year in a row and NCAA’s for the first time in NC State program history. In that one race, the NCAA Division 1 Cross Country Championships, NC State had 5 All Americans and Coach Henes was named both the ACC and NCAA Division 1 Coach of the Year.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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63: Personalized Nutrition and Fun with Food with Mackenzie Bowman

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Feb 2022 11:00:00 +0000

In this episode, I talk with Rise Up Nutrition teammate and fellow dietitian Mackenzie Bowman. We discuss how she got her start working with eating disorders and sports nutrition after staring off as an engineering major. Both with experience working in the collegiate setting, we talk about the importance of sports dietetics and nutritional resources for student-athletes. Mackenzie shares her passion for building personal relationships with clients, focusing on the psychology behind nutrition and coaching clients to their own unique goals.

Mackenzie and I discuss her role working with clients enrolled in our Group Coaching program, and the nutrition transformations she has witnessed during the first 3-month course. Overcoming disordered eating and REDs takes time, but having the support of our dietitians and other female clients sharing in the process can help speed up the journey.

Mackenzie’s food philosophy centers around fun, fuelling adequately for health and performance, and fitting all foods in. She is passionate about cooking and community, using food to bring people together, alongside intuitive eating and gut health. Her Instagram @followyourgutrd feed is full of recipe inspirations together with gentle nutrition tips. Mackenzie gives us all advice on using social media for good rather than triggering negative mindsets: the instant unfollow button is our friend! For a lot of our clients, the pandemic and the birth of TikTok were the catalysts for disordered eating and overtraining, but for Mackenzie this time sparked her own path to intuitive eating.

Mackenzie shares her naive history with nutrition despite growing up as a competitive high school athlete. Food was always fun and intuitive, providing her with the energy needed to fuel her activities. However, studying dietetics in college led to Mackenzie developing an unhealthy relationship with food and body image, hindering her performance as a collegiate volleyball player and affecting her social life. Coming out the other side, Mackenzie uses her personal experience to connect with and guide her clients. Working at Rise Up Nutrition, Mackenzie loves the impact she has on the lives of our clients, and seeing them meet their own goals brings her a lot of joy!

Mackenzie Bowman’s Official Bio:

Mackenzie Bowman is a Registered Dietitian and sports nutritionist and intuitive eater! In addition to Rise Up, Mackenzie currently works at Prosperity Eating Disorder and Wellness, and the last few years was the Assistant Director of Sports Nutrition at Wake Forest University for their collegiate athletes. Prior to Wake Forest she was a Clinical Dietitian which, as we know, is a great foundation of nutrition expertise before going into specialization. Mackenzie is a Certified Nutrition Support Clinician, she has her Master’s degree in Applied Nutrition and Physical Activity from Virginia Tech, she has completed Marci Evans eating disorder training and is a Body Project Facilitator helping people improve their body image. In this episode you’re just going to learn more about Mackenzie, get to know her and her passion for nutrition – and you’ll understand why she is such a great coach for some of the ladies in our programming!

Follow Mackenzie on Instagram @followyourgutrd

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

62: Debunking Clean Sport and Racing Weight

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 Jan 2022 11:00:00 +0000

In this episode, I talk with clean sport advocate, running coach and podcast host Chris McClung. We explore Chris’ introduction to running, how his own injuries and training mistakes motivated him to learn more about training science, peak performance and coaching. Chris explains his training philosophy emphasizing variety and periodization, the power of the team, and the importance of recovery and fueling to support high training volume. We discuss how his approach to coaching female athletes focuses on the individual -regardless of their gender- understanding the whole person, their health and their goals. Chris references Stacy Sims’ book “Roar” and how his coaching experience has shaped his philosophy. This individualized approach transfers over to nutrition and our work with clients at Rise Up Nutrition.

Chris and Lindsey explore the concept of racing weight, sorting fact from fiction. We normalize weight fluctuations within seasons and throughout life: hormones, aging, development, environmental conditions, hydration status and many more factors all influence the number on the scale. Chris states his own personal experience of running PRs at very different weights, reminding us that there is no one look to your fastest self. Rather, by focusing on nourishing your body with enough energy and respecting recovery, alongside smart training, the race outcome will take care of itself.

In this episode, we dive deep into the topic of clean sport and Chris’ work with the Clean Sport Collective. We discuss how the organization came to be, the need for allies in the fight for clean sport, and how we can all do our part through signing the Clean Sport Collective pledge. Chris reveals the pervasiveness of doping in all sports and at all levels, elite and amateur, why athletes dope, and how subtle and nuanced taking banned substances can be. Chris explains why, no matter your level of participation, we all should care about what we put into our bodies and how we can ensure that any supplements we consume are clean. Look for logos and certifications like NSF, Informed Choice, BSCG and USP to know supplements, vitamins and minerals are safe from contamination and actually contain what you think they do!

For more on clean sport and to hear the perspective of elite athletes, check out the Clean Sport Collective podcast.

Hear more training talk from Chris on his coaching podcast Rogue Running.and at www.roguerunning.com

Sign the Clean Sport Pledge and learn more at www.cleansport.org

Follow Chris on Instagram and Twitter @roguechris @roguerunning and the Clean Sport Collective on Instagram and Twitter @cleansportco

Chris’ Official Bio

Chris is a running coach and co-owner of Rogue Running, a company with locations in Austin and Dallas that specializes in training adult runners for all distances from 5K to marathon and beyond. He is also a host for the Running Rogue and Clean Sport Collective podcasts. He's been running himself for over 20 years and coaching adult athletes for the last 15 years. He is passionate about the power of running to change lives.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious t

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61: REDS and Disordered Eating During Covid 19

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 Jan 2022 11:00:00 +0000

In this episode, I talk with a client of mine, Lindsay, who was enrolled in the Rise Up Nutrition FAST Track program. Lindsay shares the impact of the pandemic on her relationship with food and exercise as a high school athlete. Feeling isolated and out of control, Lindsay found purpose and comfort in controlling her nutrition and training. Despite initial satisfaction, Lindsay explains how this obsession led her down a path of disordered eating and over-exercising, something that a friend of hers picked up on. Lindsay and I highlight the importance of expressing concern to people we may see struggling in our own lives, even if the message doesn’t appear well received at the time.

Lindsay explains how she reached a place where winning races and running wasn’t even fun anymore, and outside of that, life was miserable and family life was disrupted. This led Lindsay to seeking help, however, denial and misunderstanding meant her path to correct treatment was difficult: a very common story among our clients.

Lindsay enrolled in our Female Athlete System of Transformation (FAST track) program after her mental and physical health continued to decline. Lindsay explains how she worked with her own psychologist alongside Jenna and I, as registered dietitians, to get at the root cause of her mental health and nutrition struggles and ultimately overcome them.

The nutrition knowledge we teach our clients suited Lindsay’s personality type, allowing her to understand the importance of fueling appropriately and then implement changes. She shares the highs and lows of recovery: breaking her routines and food rules ultimately led to Lindsay seeing positive changes in her mental and physical health: feeling more energized and happier, able to perform better, socialize and laugh more are just some.

Healing her relationship with food has allowed Lindsay to get more out of life and fully embrace her collegiate experience. In spite of now fueling appropriately, Lindsay shares the long-lasting consequences of underfueling, including a recent stress fracture diagnosis, how she has accepted her changing body, and ultimately finding the “real Lindsay” again.

Refer back to Episode 21: Hydro Interval Training, Endurance Coaching & Nutrition with Melis Edwards for more information on aqua jogging and cross training.

Lindsay’s Official Bio:

Lindsay is a recent client of mine who began working with us at Rise Up Nutrition at the beginning of her freshman year of college, Fall 2021, having struggled with food for close to two years. Lindsay is a NCAA D3 collegiate track and field and cross country athlete for Colby College.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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60: Navigating Puberty and Collegiate Athletics

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 Jan 2022 11:00:00 +0000

In this episode, I talk with the University of Minnesota Head Men’s and Women’s Cross Country Coach Sarah Hopkins. Coaching through the Covid 19 pandemic has presented unique challenges, but Sarah explains how the extra year of eligibility awarded to student-athletes has benefitted her team. The extra year of training and development has seen her teams earn notable NCAA finishes. Sarah discusses the college recruitment process and her approach to coaching that is designed to have athletes performing their best during their junior and senior years. She presents the trajectory of endurance athletes as one that sees them peaking in their 30s, rather than in high school or college.

We delve into the impact of puberty on athletics and how fundamental this period of development and body change is for long term success. While weight and hormonal changes may initially correlate with decreased performance, Sarah reminds us that if we ride the train, we will come out the other side stronger and more resilient, setting us up for success far greater than what our pre-pubescent selves could ever have achieved. We touch on the nuance of athletic bodies, how individuals are built uniquely and are meant to look different to teammates, rivals, and even themselves at different stages of life: there is no one “fit” or “fast” look, and our genetics mean that we are not supposed to all be the same shape or size. Sarah mentions how necessary fueling properly is for bone development, strength and injury prevention: there are no shortcuts to success and consistency wins overall.

Sarah and I discuss addressing nutrition concerns, identifying red flags, and the importance of referring athletes out for professional help. As with training and recovery, the best approach to nutrition is individualized and there are multiple different paths to success. Sarah reminds us to remove the good/ bad food labels, emphasizing our “all foods fit” approach, and how she models healthy habits with her athletes. This modeling extends to her identity as one of very few female head coaches, and Sarah explains the gender imbalances that are still very apparent and the changes that need to be made to get more women in positions of power.

Follow Sarah Hopkins on Twitter and Instagram @mnxcCoachHop

Sarah Hopkins’ Official Bio:

Sarah is the Head Men’s and Women’s Cross Country Coach at the University of Minnesota. Sarah took over the Women’s cross country team in 2013 and the men’s team in 2021 after serving as a volunteer coach at Minnesota for 8 years. She was named both the 2020 and 2021 Midwest Region Coach of the year, as well as the 2021 Big Ten Coach of the year. Sarah coached the men’s team to their first NCAA appearance in 6 years and the women to two top 8 team finishes the last two seasons.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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59: How to Succeed at Your New Year’s Resolutions

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 Jan 2022 11:00:00 +0000

This episode of the Female Athlete Nutrition podcast is a solo episode centered around New Year goal setting. Before diving deep into the main topic, Lindsey shares some big life updates having recently given birth to baby Gabriel. Lindsey reminds us all to have patience and compassion for ourselves and for the things that are out of our control when looking to the future.

As with every New Year, this January comes with an overwhelming amount of societal pressure and diet culture messaging to transform ourselves into someone new. Lindsey touches on the importance of how we frame our goals and offers up several things to think about:

-Instead of focusing on changing ourselves, why not work on self-compassion?

-Shift from resolving to break old behaviors and restrict yourself, to thinking of things to add in and new positive habits to create.

-Focus on a couple of smaller, realistic goals rather than on many big and unrealistic expectations.

Lindsey acknowledges the low success rate for most New Year’s resolutions before talking us through 5 strategies for success. These strategies start with brainstorming areas you have more control over, before thinking through SMART goals: specific, measurable, achievable, realistic and timely targets for ourselves. Lindsey classifies goals into outcome, performance and process goals, explaining how the amount of control you have varies across these different types: you have the most control over the process, outcomes aren’t guaranteed.

After defining your goals, creating boundaries, and identifying the processes required to achieve them, Lindsey offers up the 3 R’s for forming habits: reminder, routine and reward. Consistently practicing these goal-directed habits and processes are the keys to successfully achieving your goal.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

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58: Knowledge Isn't Always Power: Coaches Need Coaches Too

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Dec 2021 11:00:00 +0000

In this episode, I talk with a client of mine, Alana Asch, who was enrolled in the Rise Up Nutrition Group Coaching program. Alana unpacks her disordered relationship with food from a child until now in her late 20s, beginning with food anxiety and severe restriction, then a diagnosis of anorexia nervosa as a teenager. She reveals how competitive and controlling traits, when applied to eating, ultimately hurt her physically and mentally. Alana opens up about her experience in an eating disorder treatment facility that proved unsuccessful as she fought to manage her anxiety through controlling her food. A lack of support and feelings of being out of control then led Alana down a path of overexercising, alcohol and drugs. These behaviors, alongside self-harm and promiscuity, commonly accompany mental health struggles as sufferers substitute one for another.

Despite a masters degree in strength and conditioning and a solid nutrition understanding, Alana reflects on the difficulty she had applying her knowledge to herself. Through the Group Coaching program, Alana was able to unpack the belief she held about having a “sugar addiction”: restricting during the day led her to craving sweets in the evening. Alana explains how this holiday season, by fueling correctly and learning that all foods fit, she has noticed a difference in her mindset when surrounded by an abundance of the sweet treats she used to crave so much.

At Rise Up Nutrition, we aim to keep our clients active throughout their program, allowing them to experience how optimal fueling benefits performance. Alana shares how fueling with more carbohydrates throughout the day translated to increased energy and improved performance in the gym. We touch on the value of a coach, both for athletics, mindset and nutrition, and Alana’s coaching business, The Better Coach. Alana underlines the importance of seeking professional help, no matter your knowledge level, from someone you trust and can truly empathize with your struggles.

Alana Asch’s Official Bio:

Alana Asch was one of my clients and a certified strength and conditioning coach with a master’s degree in exercise science. Alana grew up a female athlete, focusing on soccer. Her soccer team ran a lot for their training, so when she stopped playing soccer she continued running and completed several marathons and half marathons. After being confused as to why she could run a marathon but not do one pull-up, she became interested in strength and conditioning. That’s when she went back to school and obtained a master's degree and, as mentioned, is now a strength and conditioning coach with her own business, The Better Coach. When she’s not coaching others, Alana enjoys training herself. Though not training for any specific event at the moment, Alana enjoys getting after some runs and weight training regularly.

Find Alana and her business, The Better Coach, on Instagram @thebettercoach

And online at alanaasch.com

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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57: Daily Desserts to Perform Better (+ Cheese!)

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Dec 2021 11:00:00 +0000

In this episode, I talk with Oiselle-sponsored professional runner Rebecca Mehra. We touch on the challenging college transition period, and Rebecca shines a light on the importance of making mistakes to learn and grow from them to become a better athlete. From a disappointing freshman year that saw her plagued by injury after injury, Rebecca turned it around to have a breakout sophomore year. After making that leap, Rebecca found herself riding a frustrating plateau, and here she speaks to the importance of patience, commitment, and playing the long game. Rebecca explains her unlikely transition into professional running, feeling like she had untapped potential to realize on the track. Making the 2020 US Olympic Team Trials in both the 800m and 1500m was a momentous achievement that Rebecca credits with her consistent and patient approach.

Rebecca shares her journey with nutrition, from being blissfully ignorant in high school to first being exposed to a culture of disordered eating in college. As a reaction to seeing the negative consequences of athletes restricting, Rebecca explains how she felt compelled to do the opposite and eat whatever she wanted to. Freshman and sophomore year of college saw big shifts in Rebecca’s nutrition approach towards both extremes, before she found a happy medium that balanced an unrestricted approach with healthy habits.

Working with her college sports nutritionist, Rebecca explains how she tailored her nutrition to prioritize recovery and improve performance. Knowledge was power for Rebecca, and a better understanding of food saw her make big leaps in her training consistency, performance and health.

With all the knowledge she now has around optimal fueling for performance, Rebecca’s balanced and fun approach to nutrition, incorporating desserts in daily and alcohol in moderation, has seen her reach new levels of athletic performance. Other tips Rebecca gives include: prioritizing hydration, post-workout fueling, and building balanced plates, alongside eating enjoyable food and listening to hunger cues and craving; no food is off limits!

Rebecca enlightens us to her love of cheese and the story behind how an off-hand comment at the Olympic Trials made for a viral tweet and pounds of cheese turning up on her doorstep. More than an athlete, Rebecca shares her work off the track working with the Mayor of Bend, her experiences abroad, being part of an all-women team and company and more.

Follow Rebecca Mehra:

Instagram @rebecca_mehra

Twitter @rebecca_mehra

Rebecca Mehra’s Official Bio:

Rebecca Mehra is a professional middle distance runner competing in the 800m and 1500m with Littlewing Athletics, an all-women's team based in Bend, Oregon, and sponsored by Oiselle. Rebecca is also a public policy professional, having served as a special assistant to the Mayor of Bend, and most recently a Campaign Manager for a local candidate running for office. Rebecca received her undergraduate and Master's degrees from Stanford University, in international relations and communications respectively.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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56: Recovery is a Rollercoaster

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Dec 2021 11:00:00 +0000

In this episode, I talk with a client of mine, Anna Grace, who recently graduated from our Female Athlete System of Transformation program (aka the FAST Track). Anna Grace shares about how her drive to perform at her best in soccer led her down a path of disordered eating and over-exercising that zapped her energy and impaired her performance. Anna Grace explains how the comparison trap to professional athletes and desire to “look like an athlete” fuelled her drive to train harder and restrict her diet more. This “discipline” backfired leaving Anna Grace frustrated at her lack of athletic improvement, ultimately injured and not achieving her goal of participating in NCAA D1 sports.

Listening to podcasts like the Female Athlete Nutrition Podcast, coupled with the low of being injured, led Anna Grace to recognizing signs and symptoms of RED-S in her own life, including: low energy, mood fluctuations, menstrual irregularities and amenorrhea. We discuss how her internalized image of what an athlete looks like wasn’t a picture of health. Anna Grace’s journey to getting healthy wasn’t a quick fix, nor is it for anyone recovering from chronic under-fuelling and overtraining, but with patience and persistence she has made huge progress.

Anna Grace reflects back on the challenges of recovery, and speaks on the despair she felt from an overload of information when the severity of RED-S really hit home for her. Seeking help from specialists like Dr Nicky Keay, who I spoke with on Episode 38 of the Female Athlete Nutrition Podcast, and myself at Rise Up Nutrition, Anna Grace shares the progress she made regaining her menstrual cycle, changing her thought patterns and mindset, and building up her training in a health-supporting way.

We discuss the emotional rollercoaster of RED-S recovery: first the frustration of not achieving athletic results and the denial of anything being wrong, to acknowledging disordered habits and then working to change them, to the fears of body change and feeling trapped and powerless to change. While Anna Grace wished for a quick fix and instant solution, the journey she went on, engaging in the Rise Up Nutrition FAST Track program, has created far more sustainable and worthwhile changes that have set her up for greater long-term health and happiness. Anna Grace leaves us with the reminder to trust the process and have patience and hope throughout.

Follow Anna Grace’s food Instagram @athletes_love_food.

Anna Grace’s Official Bio:

Born in Memphis, TN, Anna Grace now calls Albuquerque, NM, home when she is not at college. Anna Grace has played soccer since she was 4yrs old, competing at a high club level throughout her teenage years with goals to play NCAA Division 1 soccer. Anna Grace has recently gotten into running while still playing club soccer at Mississippi State University, where she is a junior majoring in computer science with a minor in Biochemistry. Anna Grace enjoys posting on her food Instagram @athletes_love_food.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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55: Brittney Reese - Fueling breakthrough performances

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Dec 2021 11:00:00 +0000

In this episode, I talk with 4x Olympian and multiple time World and Olympic medallist Brittany Reese. We touch on her recent experience in Tokyo at the 2020 Olympic Games, and how she embraces different cuisines and foreign food cultures when frequently competing abroad.

Brittney speaks about the diverse athletic background she developed, pursuing team sports before finally specializing in track and field after playing collegiate basketball! From being encouraged by her mother to pursue collegiate track and field, to having her college coach persuade her to turn pro early, Brittney shares the importance of having people that believe in you and the power of role models.

Disappointment at the 2008 Olympics was the catalyst for Brittney exploring the role nutrition has to play in performance, seeking professional help from the on-campus sports dietitian. Brittney attributes her nutrition changes and gained muscle mass to huge leaps in performance, allowing her to maximize her potential. Brittney speaks about the normal fluctuations in her body composition and weight throughout the year, and how she prioritizes maintaining her muscle mass and micronutrient levels over a focus on “lighter equals faster”. Brittney’s success and longevity in track and field is testament to optimal and relaxed approaches to nutrition and recovery, and to her emphasis on fueling for performance and strength over leanness and looks.

Off the track, Brittney teases us with her passions for apparel design, coaching and giving back to younger generations. Looking to the future, Brittney talks transitions away from elite athletics to spending more quality time with her son.

Follow her on instagram and Twitter @daljbeast and find the Brittney Reese Fan Club: mykeychain.co/DaLJBeast

Brittney’s Official Bio:

Brittney Reese was born in Inglewood, California and raised in Gulfport Mississippi. She graduated from Gulfport High School as a state champion in both the long jump & triple jump. After high school she attended Mississippi Golf Coast Community College where she would play basketball and go on to earn Junior College All-American honors in the sport. Following her time there, Brittney took her talents to the University of Mississippi where she would truly find her calling in Track & Field and earn her degree in Entrepreneurship.

After Ole Miss Brittney goes on to become one of the winning athletes in US track & field history. She is an Olympic gold & silver medalist, and seven-time world champion, the indoor American record holder & she is 3rd all-time on the American outdoor list.

When Brittney is not competing on the track Brittney is a mother, philanthropist, sneaker head, gamer, coach, and fashion aficionado, and investor.

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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54: Happy Birthday Podcast!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Nov 2021 11:00:00 +0000

In this very special Happy Birthday Podcast episode I reflect back on this first year of hosting a podcast. Starting in November 2020, the Female Athlete Nutrition podcast was created to spread my message of fueling optimally to maximize our potential as female athletes. My hope was to reach a wider audience, beyond the clients I work with at Rise Up Nutrition, and share my knowledge around to empower females to be fierce, fit and fueled.

In this episode, I touch on the fears that held me back from recording a podcast sooner, the feelings of imposter syndrome around sharing information other people have already said before. My motivation to push past these fears has always been to reach someone, somewhere, who hasn’t already heard this message. I share my struggle with self-criticism, and hearing myself talk regularly on a podcast has brought its own challenges, such as inviting on great guests, preparing for episodes and asking the “right” questions, alongside my full-time work at Rise Up Nutrition.

I touch on some of the amazing guests featured on the Female Athlete Nutrition podcast: Olympians like Terin Humphrey and Katie Nageotte, professional athletes and past clients of mine such as Mary Cain and Cali Schweikhart, esteemed experts Dr Emily Kraus and Nancy Clark, friends, family, colleagues at Rise Up Nutrition and more. The amazing feedback I’ve received from you FANS, supporters of the Female Athlete Nutrition podcast, has kept this going! Because of you, and the following we’ve gained worldwide, this podcast celebrates its first birthday, the first of many to come.

Together, I believe we can all embody my “F’s”: fierce, fit and fueled in all aspects of life. Join this movement as we embark on year 2!

Is there someone you want to hear from on the Female Athlete Nutrition podcast? Do you have a story to share?

Let us know at info.riseupnutrition@gmail.com

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Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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53: Hypnosis for Weight Loss with Leslie Thornton

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Nov 2021 11:00:00 +0000

In this episode, I speak to registered nurse and hypnosis for permanent weight loss coach, Leslie M Thornton. Leslie shares her early entry into diet culture, disordered eating habits and fad diets as a child. These early experiences left their mark on Leslie into her adult life, something which her work with the unconscious mind has revealed.

We touch upon the comparison trap and fear of what other people think of the way we look. After dispelling this myth and embracing hypnotherapy, Leslie explains how she started to accept her body and develop a healthier relationship with food and her body image.

Leslie describes the workings of our unconscious mind, how it processes 90% of our thoughts and brain activity, whereas only 10% comes from the conscious mind. Hypnotherapy allowed Leslie to quieten her conscious mind enough to then prime her unconsciousness with empowering and affirming messages. Hypnosis can help individuals explore their own internal biases and find freedoms from fears around food, body image, weight changes, performance and more. As a hypnosis coach working virtually, Leslie’s approach is highly individualized and personalized to each client’s needs, and can be thought of more as a journey than a quick fix.

This conversation focuses more on how reworking the blueprint of our unconsciousness can have permanent and long-lasting results on our happiness, feelings and beliefs, independent of our weight and body shape, than it does on weight loss.

Leslie’s Bio

Leslie M Thornton is a registered nurse and hypnosis for permanent weight loss coach. Leslie Thornton used to always be thinking about food, body, and weight. She always wished that if she had 3 wishes from a genie that she could eat whatever she wanted and never gain any weight. Thinking this would always be her cross to bear, Leslie just about gave up, when she stumbled upon hypnosis and everything changed.

Find Leslie her own podcast ‘Hypnosis For Permanent Weight Loss podcast’, and website https://lesliemthornton.com/

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

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52: Breaking Free From Holiday Diet Culture

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Nov 2021 11:00:00 +0000

Lindsey acknowledges that the holiday period can be a challenging and anxious time for those struggling with disordered eating. Diet culture bombards us with mixed messaging on how to control ourselves and “be good” throughout the holidays. Society contrasts this with messages of indulgence and letting go of control. Both ends of this divide lead us to feeling guilty and bad about ourselves, caught up yo-yoing between periods of “strict control” and periods of feeling “out of control”: there is no winning here! Lindsey highlights the association between restricting and “being good”, explaining how obsessing over not indulging in holiday treats places us into the scarcity mentality where we constantly think about the food and good times we are missing out on. On the other hand, binging and splurging with a “last-supper” mentality also leaves us full of guilt and thoughts about food.

Lindsey emphasizes that the solution to these extremes lie in getting rid of the divide between what we think we “should” be doing and what we want to be doing, the divide between restriction and binging, controlling and feeling out of control. She shares how changing beliefs and creating our own vision for how we want to feel during the holidays is the way forward. Happiness over the holidays starts with reflecting on the relationships you wish to have with food and your body, independent of diet culture and the circulating messages, then focusing on living authentically in line with your unique beliefs: there is not one way to “do right” over the holidays!

Lindsey reminds us to stay present and focus on the meaning of the holiday, rather than on the messaging of diet culture. By embracing a mindset of abundance and appreciating the connections to loved ones that we have missed out on recently, we can enjoy moments free from food guilt and shame. At Rise Up Nutrition, we challenge you to create your own beliefs for the relationships that you want with food and your body over the holidays, to find balance somewhere in the middle free from either extreme of restriction or binging: there is another option!

Refer back to episode 3 of the Female Athlete Nutrition Podcast for more help on navigating food over the holiday period, avoiding the scarcity mentality, and staying present during this time of celebration.

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This episode is brought to you by the Rise Up Nutrition Group Coaching Program

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Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

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51: Mobility Over Exercise With Dr Vonda Wright

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Nov 2021 10:00:00 +0000

In this episode I spoke to Dr Vonda Wright, orthopedic surgeon, researcher and international speaker, on her career in medicine and passion for mobility. She speaks on her philosophy, empowering her patients through movement to take control of their long-term health, and her focus on an active daily lifestyle rather than structured exercise. Mobility is only 1 of the 5 pillars of health: sleep, nutrition, mobility, social interaction and detoxification. Vonda promotes balancing mobility with rest, restoration and smart nutrition, and speaks on her passion for helping others take control of their health and performance by sharing on the role of epigenetics: how our daily practices can actually influence our own genes!

Transitioning into Vonda's work with women, “Women’s Health Conversations”, she emphasizes that women's health is far broader than just fertility, and how it all starts with policy and decision making. Vonda reminds us all that we need to prioritize our well-being and make conscious decisions to feel better through our actions and habits: we are worth the daily investments in our health. Her approach includes a focus on body composition rather than weight, embracing body diversity. Despite her vast experience working with elite athletes, she emphasizes the similarities between elite and non-athletes: the same 5 pillars of health still apply.

We finish off by discussing how Vonda "does it all", and she gives us all tips on integrating, delegating, and working smart to make life happen. She shares about her latest writing projects, including her next book the “Playbook for Raising Healthy Athletes”, offering advice to parents on avoiding early specialization and promoting healthy habits in children.

Learn more about Dr Vonda Wright and her books by checking out her websites:

https://www.drvondawright.com/

http://www.ajles.life/

Follow her on instagram @DrVondaWright & @ajleslife

Listen to Dr Vonda’s podcast “HOT For Your Health” here:

https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993

Dr. Vonda’s Official Bio

Dr Vonda Wright, MD, MS, FAOA

Dr Vonda Wright is an orthopedic surgeon, sports doctor, speaker and author, women’s health advocate, and researcher. She draws from her 20 years of research and clinical care of elite athletes and executives alike to provide the actionable steps for making the rest of life the best of life.

A world-wide speaker for influential corporate, foundation and association audiences, Dr Wright is also an internationally recognized authority on active aging and mobility, and an innovator focused on optimizing personal and professional performance at every age from the backyard to the ball field to the boardroom via building physical and mental hardiness and resilience across the lifespan.

Author of 4 books on topics surrounding active aging and precision longevity, and founder of the non-profit, “Women's Health Conversations” which ignited a national conversation on women’s health, and host of the HOT for your Health Podcast, Dr Wright is reshaping the way we think of aging in this country.

This episode is brought to you by the Rise Up Nutrition Group Coaching Program

Click here to Learn More & Join the Waitlist

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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50: Even dietitians need dietitians! With Jenna Stranzl

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Oct 2021 10:00:00 +0000

In this episode, I sit down with fellow Rise Up Nutrition LLC dietitian Jenna Stranzl, our first repeat guest. Catch our previous conversation where Jenna shares her story on episode 30 of the Female Athlete Nutrition Podcast.

Today we discuss the most rewarding parts of helping our clients overcome their fueling concerns, seeing how mindset shifts have led to huge transformations across their whole lives. Jenna and I talk about the education and experience required to become a dietitian, some of the different dietetic careers paths, and how to find what suits you.

Despite certainly practicing what we preach, Jenna and I are still evolving our own relationships with nutrition and our bodies. New chapters and different stages of life bring new and different challenges of their own, requiring us to constantly check in and evaluate our thought patterns and behavior. We touch on struggles in our own personal and professional lives, and how working with clients has improved our own body image: the tools that we equip our clients with we also use ourselves. Being fit, fast and fueled is not defined by the absence of struggle and disordered thoughts, the difference is in how we react to them.

I speak on my personal mind and body changes throughout pregnancy, and how I’ve had to shift my view of exercise and weight gain during and post-partum: the pressure to get your pre-pregnancy body back is real but not realistic or healthy! Similarly Jenna reflects on her own journey with running and challenging some lingering "food rules" like having Splenda often!

The way we invest in our clients is by investing in ourselves first. And Jenna and I share how we have started coaching each other through challenges in our own lives: even dietitians need dietitians sometimes! Stay tuned for regular progress updates on social media by following @female.athlete.nutrition!

Jenna’s Bio

Jenna Stranzl has been a dietitian with Rise Up Nutrition since January 2021. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. Notably, she has raced in the NYC Marathon and Marine Corp Marathon among many others. In addition to fueling female athletes here at Rise Up Nutrition, she is also the Sports Nutritionist for NY Islanders NHL and AHL Organization. She has worked with many collegiate and professional athletes including PGA tour, IMG Academy, Penn State and University of Pennsylvania athletics.

Follow Jenna on Instagram @_jennalee and continue to follow her journey through our Instagram page and stories @female.athlete.nutrition

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S?

Curious to know how we could help or how you can recover fast?!

Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

49: Olympians struggle with food and body image too! With Katie Nageotte

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Oct 2021 10:00:00 +0000

In this episode, I speak to the 2020 Olympic Champion in the pole vault, Katie Nageotte. She touches on her bumpy build up to the Olympics and how she overcame adversity along the way to capturing the gold medal. This adversity included her losing weight following an episode of food poisoning that she felt was detrimental to her performance: lighter is not better!

Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights.

Katie speaks of her nutrition journey from days of underfueling and underperforming to now adopting a more flexible and relaxed approach. Her fueling struggles began in college, and into her early professional career Katie fell into the comparison trap, competing on the pro circuit in a sports bra and buns and not feeling like she matched up to her competitors. By obsessing less on food, weight and appearance, and focusing more on fueling for performance, staying full and satiated, Katie started to jump higher and have more success. To reach higher heights, Katie has had to gain strength: yes, that meant gaining weight! Her fear about body image was flipped: gaining weight resulted in her leaning out and looking stronger rather than “softer”. Katie advocates for the support of a dietician, coach, physician and a healthy environment that cultivates good habits around food, weight and training.

We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions.

Katie’s Bio

Katie Nageotte 2020 Olympic Champion in the Women’s Pole Vault. Katie grew up in Olmsted Falls, Ohio – a suburb of Cleveland. She was a Division 1 State Champion in 2009 and a D2 national champion in 2013 at Ashland University. The 2x US champion, Katie has the 4th highest jump in the history of the sport of pole vault at 4.95m (16ft 2inches)

Follow Katie on Instagram @ktnago13

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Episode 48: Eating Disorders - A Mom's Perspective

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Oct 2021 10:00:00 +0000

In this episode I chat to Kelly, mom to one of my clients, Kendall, and we hear a parent’s perspective of walking through eating disorder recovery alongside her daughter. She speaks of the frustrations and limitations of in-person care, and how the Internet and virtual platforms offer greater accessibility to specialists and targeted treatment programs, like what we offer at Rise Up Nutrition.

For Kelly, an early sign of Kendall’s eating disorder was severe constipation and GI distress, alongside mood and personality changes. However, despite her over-exercising and obsession with eating healthy, for months Kendall’s eating disorder went unnoticed - an all too common reality. We discuss the more subtle red flags and the importance of finding the right professional.

Kelly gives hope to anyone suffering that with the right help, recovery is possible much faster than you may imagine! And to parents, she reminds us there is no room for blame: you did not cause your child’s problem, nor can you fix it! Kelly’s advice to parents includes listening, empathizing, avoiding body comments, and understanding that first the child has to be wanting to recover before treatment is effective.

Eating disorders affect the whole family, and it’s not just the one with the diagnosis that struggles and needs support. For Kelly, communication between everyone involved was key for Kendall and the whole family. She credits Kendall’s transformation through the Rise Up Nutrition FAST Track Program with giving Kendal back a life free of food and exercise obsession, and restoring her daughter’s fun and lively personality. This program also helped Kelly overcome some of her own habits deep rooted in decades of diet culture: Kendall wasn’t the only one who found food freedom!

Kelly’s Bio

Kelly is mom to Kendal, one of my clients who has been through the Female Athlete System of Transformation (FAST), the 12-week program we offer at Rise Up Nutrition to overcome disordered eating and exercise. Kelly writes this to listeners:

During the 2020-21 school year, my daughter, a senior at the time, developed an eating disorder while we were all in quarantine shut-down. For months, neither she nor I understood that she had an eating disorder because she was under-eating and overexercising. We thought eating disorders were either not eating or binging and purging. She was seeing GI specialists, a gynecologist, and cardiologist for all the problems that came with this disordered eating. No one could give us answers as to why she was so sick until we contacted Lindsey. With Lindsey and Jenna's help, my daughter went from a girl who spent so many days sick and exhausted in bed, nauseous and constipated, to a happy, social, energized freshman college student. The change has been unbelievable!

I really want listeners to understand that there are a variety of eating disorders, not just starving and/or binging. We saw so many doctors, and no one addressed this issue. They pulled us aside and asked if we thought she had a disorder, but never looked at her food intake or exercise output. I also want parents to know the signs and signals of an eating disorder: constipation, nausea, exhaustion, no period, low heart rate, etc., especially if your child is an athlete. Doctors simply say that the low heart rate and lack of a period are signs that she is a healthy athlete. She was far from healthy! So many medical missteps in this process!

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

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47: Danielle Shanahan - Fueling For Injury Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Oct 2021 10:00:00 +0000

In this episode I chat with professional runner Dani Shanahan about running, injury, and food of course! We chat about her recent PRs in the 5k and 10k which were followed by injury and the challenges that she has faced as she keeps the long term goal of proper recovery in mind. With that, we address nutrition changes during injury (or more appropriately I should say, nutrition changes that shouldn't happen during injury). Dani shares her enjoyment of food and we talk about how "emotional eating" like eating ice cream or a good grilled cheese can bring comfort during certain times and shouldn't be something that is demonized! We also discuss the challenge she faces with nutrition when her mileage & training increases and how she keeps up with it all as part of her job to train AND fuel!

This episode is brought to you by the Rise Up Nutrition Group Coaching Program

Click here to Learn More & Join the Waitlist

Dani Shanahan's full bio is below:

Dani is a professional runner and member of Hoka Northern Arizona Elite. A graduate of Loyola Marymount University, she signed with Hoka and NAZ Elite in 2018. After a first few years that showed potential but not many breakthroughs, Dani ran under the Olympic Standard at the Sound Running Track Meet last December, clocking 31:22 in the 10k, a personal best of one minute. A few months later she followed up that breakthrough performance with a 9 second 5k PR , running 15:17. Currently, Dani is coming back from an injury that sidelined her for the rest of the spring and is looking forward to getting fit for this fall.

Connect with Dani on Instagram @danishani

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Episode 46: Recovery Fact and Fiction with Dr. Shona Halson

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 30 Sep 2021 10:00:00 +0000

In this episode I chat with Associate Professor and exercise scientist Dr Shona Halson on all things recovery to optimize health, performance, and training adaptation. She defines recovery as bringing the body physically and psychologically back to homeostasis, balancing out the stressors. Dr Halson advises us to plan recovery into our schedule alongside training, and periodize fatigue with the season of training to drive adaptation. She emphasizes that the good stuff happens when we rest and recover!

Shona explains the recovery pyramid and offers up plenty of top recovery tips: sleep and nutrition form the base, followed by mental recovery, and then topped off with recovery modalities like ice baths and compression techniques. We all must learn to embrace sleep flexibility, accepting that we’re not going to be able to get the “optimal” 8hours every night, especially around race day: anxiety is not going to lead to better sleep!

Shona sorts fact from fiction around popular recovery modalities: ice baths, compression garments, water immersion, contrast bathing, massage and foam rolling. She gives advice on recovery frequency and periodization around training and competition to maximize adaption and peak performance.

We discuss the signs and symptoms of overtraining syndrome versus under-recovering: mood changes, fatigue, increased effort perception, soreness, injuries, and decreased performance that indicate athletes’ aren’t recovering adequately to the demands of training and life. Dr Halson highlights the importance of listening to our bodies: no fancy technology can indicate our recovery status better than our own feelings of tiredness!

Follow Shona on Instagram @shonahalson and Twitter @ShonaHalson

Learn more about Shona’s work

https://www.researchgate.net/profile/Shona-Halson

https://scholar.google.com/citations?user=I-5u6UIAAAAJ&hl=en

Shona’s Official Bio

Dr Shona Halson is an Associate Professor at the School of Behavioural and Health Sciences, Australian Catholic University. Previously, Shona was a Senior Physiologist at the Australian Institute of Sport for 15 years. Shona has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue and travel. Shona is an Associate Editor of the International Journal of Sports Physiology and Performance, and Shona was selected as the Director of the Australian Olympic Committees Recovery Centre for the 2008, 2012 and 2016 Olympic Games. Shona consults regularly to world’s leading brands including Nike and the Australian Open Tennis Tournament.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

45: Anna Rohrer Training the Brain for Athletic Success

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 23 Sep 2021 10:00:00 +0000

Today I interview Anna Rohrer, experienced runner and mindset and performance coach. This episode touches on it all: athletics, nutrition, and mindset! We discuss her personal experiences with running starting at a young age with success in high school being named Gatorade Girls XC Runner of the Year in 2014-2015 and 2x National Footlocker Champion, helping her land a spot on Notre Dame's XC & Track and Field teams.

But this success was not achieved without many hardships along the way, including major injuries. From being one of the best in the nation to being in a wheelchair with injury soon after, Anna quickly had to reframe her mindset and stay positive in order to find continued success. Anna's mindset shifts also helped her along her nutrition journey. In college she sought help from a sports dietitian and kept an open mindset to learn how to nourish her body better, while pursuing careers in the field of science that helped her understand the importance of food as fuel.

Now Anna is a coach and mentor to young athletes while also helping high level professionals with mindset.

To connect with Anna you can find her on Instagram @coachannarohrer & annarohrer97 and learn more about her mindset and performance coaching at www.next-level-racing.com

dreamfuelcoaching.com

Anna's Official Bio:

Anna Rohrer grew up in Indiana and started running in the 7th grade. She was a 5x national champion in high school, 8x All American for the University of Notre Dame where she studied neuroscience and earned her master's in business management. After graduating she ran professionally for the Boston Athletic Association and started her own coaching and mentoring business for athletes, Next Level Racing. Currently, she is still coaching athletes and have a full-time job with Dreamfuel as a mindset and performance coach for high growth companies.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

44: Selene Yeager "Hit Play Not Pause" with Athletics Through Menopause

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 16 Sep 2021 10:00:00 +0000

In this episode I chat with Selene Yeager, host of Hit Play Not Pause, a Feisty Menopause podcast for active, performance-minded women. We talk about the realities of female athletes going through menopause, shedding light on a topic that has not been discussed for far too long! Selene is on a mission to help women continue to train and feel great in their bodies no matter their age or hormone fluctuations by educating women on what is happening to their bodies and what they can do about it... which we discuss in this episode! So no matter your current age, I hope this episode inspires you that you do NOT have to slow down in your athletic career just because of your age and inspires you with the knowledge of what happens to your body during menopause.

Selene is a top-selling professional health and fitness writer who lives what she writes - as an NASM certified personal trainer, USA Cycling licensed coach, Pn1 certified nutrition coach, pro licensed off road racer, and former All-American Ironman triathlete.

To connect with Selene and learn more about Fiesty Menopause please connect with

@feistymenopause on instagram and request to join the Hit Play Not Pause Group on Facebook! You can also head directly to https://www.feistymenopause.com/ to learn more or sign up for their summit this month!

This episode is brought to you by the Rise Up Nutrition Group Coaching Program

Click here to Learn More & Join the Waitlist

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

43: Angel Piccirillo Exposure to Diversity & Women in Sport

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 9 Sep 2021 10:00:00 +0000

Today I chat with professional runner Angel Piccirillo about her running career including her experiences working under a female coach at the college level to a now-all female sponsored team Oiselle. We also chat about diversity in the sport of track and field including her experiences as Black American distance runner.

Angel is from Homer City, outside Pittsburgh, PA. She attended and ran for Villanova University, competing in anything from the 4x400 to cross country, but now mostly focuses on the 800-1500m as a pro. She is a 9x All American and NCAA 1000m record holder. She also recently competed in the US Olympic Trials in the 800meter race. Angel is engaged to fellow runner Patrick Tiernan who is an Australian Olympian and she has a dog she adores, Bailey.

Connect with Angel on Instagram at: @angelp_1010

This episode is brought to you by the Rise Up Nutrition Group Coaching Program

Click here to Learn More & Join the Waitlist

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

42: Brodie Sharpe - Running is the Most Dangerous Sport!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 2 Sep 2021 10:00:00 +0000

In this episode I chat with Physiotherapist Brodie Sharpe on how runners get injured, injury myths, and pain! Brodie is from Melbourne Australia; he graduated from physiotherapy in 2012, and is on a mission to bring clear evidence-based information to runners in order for them to train smarter, reduce their risk of injuries and increase their performance safely. He is the host of the Run Smarter Podcast and the owner of the Run Smarter Physiotherapy clinic.

In this episode you'll learn why Brodie says running is such a dangerous sport ... because 50-80% of all runners get injured in any given year! Listening to this episode could save you a lot of pain ;)

You can get in touch with Brodie below:

Run Smarter Podcast: https://playpodca.st

Website: www.runsmarter.online

Instagram: @Runsmarterseries

Book in for 20-min injury chat: https://calendly.com/runsmarter/injurychat

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

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41: Cali Schweikhart: Health First for Peak Performance

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Aug 2021 10:00:00 +0000

Cali Schweikhart is a member of the Spartan Pro Team and a client of mine here at Rise Up Nutrition LLC. In today's episode we talk about her journey with athletics & nutrition and why she eventually became a client. She share's her journey & experiences working together to overcome years of disordered eating, weight cycling, and amenorrhea. I can't thank Cali enough for sharing her story to help inspire others to pursue health first, in order to pursue athletics.

More about Cali: She is a Certified Strength and Conditioning Specialist from Cold Spring, NY (but now lives in Nederland, CO). Cali developed an interest in health and fitness at a very young age, and was always passionate about being active. She played competitive basketball throughout high school and Division 1 soccer at Boston University before falling in love with Obstacle Course Racing. At just 21 years-old, she became one of the youngest females to win an Elite Spartan Race. She is now a member of the Spartan Pro Team and also competes in HYROX (the German race series bridging heavy strength and running), where she recently placed 4th at the National Championships.

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

To learn more and connect with Cali find her on Instagram @cschweik or find her online and learn more about her coaching programs at: cs4training.com

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40: Vanessa Fraser on Injury & Return to Run

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Aug 2021 10:00:00 +0000

In this episode, I chat with professional runner Vanessa Fraser about her injury journey over the past 14 months, the difficulties she faced, and her ability to show up at the US Olympic Trials in May 2021. We chat about her relationship with nutrition which started around 9th grade when she had to gain weight for her health and the importance of this through her developmental years. This knowledge she gained helped shape her to the runner she is today knowing she always has to fuel to keep up with her metabolic needs! She is still figuring out what is best for her body under different training circumstances as she navigates the demands of professional running, recovery, and performance! This includes getting help from Inside Tracker, a company that Lindsey herself partners with!

If you are interested in using Inside Tracker to get a deeper look at your internal health and nutrition, use code RISEUPNUTRITION for 25% off any order!

www.InsideTracker.com

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Full Bio:

Vanessa Fraser is a Nike professional runner – She attended Scotts Valley High School in Northern California and graduated a two-time Division IV State Champion in cross country. She then went on to fulfill her childhood dream of attending Stanford University, where she was a seven-time All-American. In 2018, she signed a professional contract with Nike and joined the Bowerman Track Club, and she now holds a personal best of 14:48.51 in the 5000m, which she ran indoor in Boston in February 2020. After having bilateral Achilles surgery last year, she has her sights set on some big goals over the next few years.

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39: Andrea Szekely: Nutrition Culture in Rock Climbing

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Aug 2021 10:00:00 +0000

In this episode I chat with Andrea Szekely, rock climber and coach. We talk a lot about disordered eating in the rock climbing community and she shares her personal insight.

Andrea started climbing in Hungary when she was 8 years old and competed nationally and internationally for 20 years. She has coached youth climbers of all levels since 2011. She has an MBA from IE University and a degree in Psychology from Stanford University. She currently resides in Boulder, CO, where she works for a small startup, Alpine Start. You can usually find her out climbing or hiking/running after her workday is over almost every day of the week.

The documentary that is discussed in this episode is LIGHT and can be found on YouTube:

https://youtu.be/thtDQJGrO5s

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

38: Understanding Hormones for Female Performance with Dr. Nicky Keay

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 5 Aug 2021 10:00:00 +0000

Today's episode is a conversation about the importance of hormones for performance and health with sports endocrinologist Dr. Nicky Keay. We chat about hormones affected in RED-S, low energy availability, and even peri-menopause; what to monitor and how they affect us; and exciting updates on the use of Artificial Intelligence in understanding and tracking our hormones.

Dr Nicky’s aim is to redefine optimal health and fitness for the individual. Her approach integrates all aspects of her professional clinical experience with her medical research expertise in Endocrinology. Dr Nicky offers a clinical advisory service for those seeking a more personalized, evidence-based approach to optimizing health. She conducts clinical endocrine research, frequently publishes in medical journals, presents at medical conferences and is currently writing a book about hormones. Dr Nicky Keay was awarded a BA in Medical Tripos and medical qualifications MB, BChir from Cambridge University. After passing post graduate medical examinations to become a Member of the Royal College of Physicians (MRCP), Nicky gained extensive clinical and research experience in Endocrinology. As a Research Fellow at St Thomas’ Hospital, she was also part of the international medical team working to develop a test to detect athletes doping with growth hormone, supported by the International Olympic Committee. Nicky’s other research studies investigated the effects of exercise and nutrition on the Endocrine system, body composition and bone mineral density, supported by medical research awards. These various research projects led to a number of publications and awards. With medical scholarships her international attachments have included North Sydney Sports Medicine Centre, Olympic Park Sports Medicine Centre Melbourne; Australian Institute of Sport; Faculty of Medicine, Discipline Human Physiology, University Newcastle Australia; and Department of Paediatrics, Division of Growth and Reproduction, University of Geneva. Dr Nicky is an Honorary Clinical Lecturer in Medicine at UCL and Fellow in the Department of Sport and Exercise Sciences at Durham University. She is a member of the British Menopause Society and British Association of Sports and Exercise Medicine. Dr Nicky is Chief Medical Officer at Forth.

Learn more about Dr. Nicky Keay at

www.nickykeayfitness.com

(where her blogs are located talking more about Forth & AI as well!)

Insta @nickyfitness

Twitter @nickykfitness

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

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37: Four Nutrition Tips to Fuel Pro Running, College, and Pregnancy with Neely Spence Gracey

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 29 Jul 2021 10:00:00 +0000

This episode features an amazing conversation with Neely Gracey, professional runner, business owner/running coach, and mother of 2!

We chat about her experiences with running and pregnancy, one planned and one unplanned during a time of professional running and what this meant for her. We also reflect back on her running in college and importantly discuss her relationship with food throughout the years. Neely shares with us 4 key nutrition messages that have helped her body recover well, run strong, enjoy ice cream with the kids while still keeping performance a priority!

Neely began running in 8th grade, and quickly saw success which deepened her motivation to pursue big goals. It started at the high school level where she won four Pennsylvania State Championships. Upon graduation, she attended Shippensburg University, and became an eight time DII National Champion. During Neely’s time at SU, she studied Human Communication with a Coaching Minor because she knew she wanted to become a pro athlete and start coaching other runners towards their goals. In 2012, she signed her first pro contract, and in 2013 Get Running, LLC was born. The business has continued to grow, as has Neely’s family, with the addition of a son, Athens, in 2018 and son Rome in 2021. She believes coaching helps inspire her to keep working towards her goals as a runner, coach, and mother. Neely is a 3 time Olympic Trials Qualifier. She was the top American at the 2016 Boston Marathon and is the 11th American female ever to break 70 minutes in the half marathon.

Connect with Neely

On Instagram @neelysgracey

and her run coaching business: www.getrunningcoaching.com

This episode is brought to you by the Female Athlete System of Transformation:

Click here to Book a Call & learn more

Learn more about Lindsey's Services and the Team at Rise Up Nutrition:

www.RiseUpNutritionRUN.com

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

36: Olympic Trials with Hammer Thrower Lisa Wilson

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 Jul 2021 10:00:00 +0000

Less than one year ago, Lisa Wilson thought she migh be done competing. But one last shot landed her an OT Qualifying mark bringing her to a 5th place in the Hammer throw at the US Olympic Track & Field Trials this past June 2021, with a personal record of 70.9 meters at age 33.

Aside from being an elite athlete, Lisa is also my former teammate, roommate, and still friend from our days competing at the University of Massachusetts Amherst. At the time of her graduation, she held school records in the indoor shot put, weight throw, outdoor shot put, discus, and hammer throw. In her senior year, she was named the 2010 UMass Female Athlete of the Year. More recently she was USATF-New England Athlete of the Month for April 2021 and has qualified for USATF Indoor and Outdoor Nationals five times between 2014 and 2019.

Today she shares her journey from deciding to continue hammer throw post-collegiately, to almost giving up on her Olympic dream after 2016, but thankfully finding a way to stay injury free and finding some of her best performances within the past year.

Lisa works full time with Perform Better, strength training & fitness equpiment, and feels strongly that her proper strength training & nutrition has kept her healthy and injury free to compete at this high level.

To get in contact with Lisa, follow her on Instagram @limariewi or email for details and deals with Perform Better at lisaw@mfathletic.com

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35: Run like a Puppy, Fuel with Taco Tuesdays feat. Megan & David Roche

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 Jul 2021 10:00:00 +0000

Megan & David Roche are run coaches at Some Work All Play (SWAP) where they train some of the country's top endurance athletes. Today we talk about their coaching philosophies, the importance of fueling and prevention of low energy availability, prevalence of disordered eating in female athletes, what data tracking helps or hurts us, and so much more!

Follow Megan & David on instagram @meg_runs_happy and @addiedoesstuff or check them out at www.swaprunning.com

Official (and very impressive) Bios:

Megan Roche is the 2016 USATF Trail Runner of the Year at the ultra and sub-ultra distances. She is a five-time national champion, a North American Mountain Running Champion, and a six-time member of Team USA. She graduated from Duke University with a degree in Neuroscience and received her M.D. from Stanford Medical School. At Stanford, she is doing a PhD in epidemiology, focused on population health and genetics for athletes. Megan started coaching with SWAP in 2016.

David Roche is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master's degree and law degree from Duke University. David started the SWAP team in 2013.

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34: What it means to be a Strong Runner Chick with Megan Flanagan

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Jul 2021 10:00:00 +0000

Today I chat with Megan Flanagan, MPH, Certified Personal Trainer, and founder of Strong Runner Chicks. Megan started Strong Runner Chicks, a women's running community dedicated to educate, empower, and connect. when she was a D1 collegiate distance runner. It has since grown into providing ample resources, podcasts, and even in-person events to female runners. Megan is also a certified personal trainer, has a Master's of Public Health, and is a worksite wellness consultant so we chat a lot about the importance of strength training, flexibility and even "intuitive exercise" for runners in today's episode. Last, Megan also shares her story and journey with amenorrhea and how she overcame it.

Find Megan on instagram @meginspire or at www.meginspire.com

And follow Strong Runner Chicks on Instagram @strongrunchicks, www.strongrunnerchicks.com, and tune into the Strong Runner Chick Radio!

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33: 2 Big Announcements & 1 Crazy Story

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Jul 2021 10:00:00 +0000

The title says it all and I don't want to spoil it!

To join the waitlist for our Rise Up Nutrition Coaching program & learn more head to:

www.riseupnutritionrun.com/groupcoaching

Don't wait...spots are limited (for real, I value individualized nutrition and can only take a few people a month!)

Or book a call to learn more about the Female Athlete System of Transformation!

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32: Fighting Diet Culture

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Jun 2021 10:00:00 +0000

In todays episode I address what "diet culture" is, how many of us are exposed to it, and a recent experience where I did my best to fight off diet culture comments. I hope this provides you inspiration for how you can do the same!

For nutrition coaching please visit www.RiseUpNutritionRUN.com

Follow on Instagram @Female.Athlete.Nutrition or on Facebook with the Female Athlete Nutrition group

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31: Navigating academics for collegiate athletes with Sarah Cowart

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Jun 2021 10:00:00 +0000

Today's episode is a conversation with Sarah Cowart, academic coach for athletes. Sarah is the owner of Sideline Confessions where she helps parents and student athletes navigate the academic process to play sports in college. No matter your sport or current GPA she will help you focus in on the necessary steps to be prepared and achieve your dream of collegiate sports!

I love this conversation because as a dietitian that works with many student athletes, including those in high school with dreams of competing in the NCAA I think this episode will be so helpful in preparing these athletes for their future.

Sarah graduated from Auburn University in 2005 with a degree in Early Childhood Education. She began her professional career as a Teacher and High School Soccer Coach. In 2010, I completed my Masters of Sport Administration at Belmont University. After graduate school, she began a career working in Division 1 athletics, taking her to Belmont University, The University of South Alabama, and The Pennsylvania State University. She has supported hundreds of student-athletes as they walked through their college career.

The NCAA eligibility website that Sarah mentions can be found here:

https://web3.ncaa.org/ecwr3/

Find Sarah at

Instagram: @sidelineconfessions

Facebook: https://www.facebook.com/SideLineConfessionsAuburn

Website: www.sidelineconfessions.com

If you'd like to get in touch with Lindsey Cortes MS RD CSSD please head to:

www.RiseUpNutritionRUN.com

or click here directly to book a call

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30: Jenna - Her Story

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Jun 2021 10:00:00 +0000

This episode features Jenna Sranzl, sports dietitian and nutrition coach here at Rise Up Nutrition LLC. Jenna has been a part of the Rise Up Nutrition team since January of 2021 helping to fuel female athletes. In this episode she tells her personal journey of becoming a dietitian, which includes recovery from anorexia while in college. I love Jenna's honesty, transparency, vulnerability, and strength - exactly why she is so helpful to our clients. If you are interested in working with Jenna, be sure to book a call with me first so I can tell you more about our services!

Book a call by clicking here

Listen to Mari's episode (mentioned in the podcast): https://www.riseupnutritionrun.com/episode-07

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29: A XC Runner's Story with Disordered Eating & Recovery

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 27 May 2021 10:00:00 +0000

Today's episode is a brave account of a collegiate runner's experiences with disordered eating throughout her life. Jaden is also a client of mine at Rise Up Nutrition LLC. Jaden's story of disordered eating begins at a very young age, as early as 6th grade. And sadly her journey with disordered eating ended with a diagnosis of osteoporosis and medical disqualification from running. Don't worry ... something good comes out of this story: Jaden found my services, has transformed her relationship with food, running, and body, and is on am amazing path of recovery.

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28: Eating Disorder Treatment at Eating Recovery Center

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 20 May 2021 10:00:00 +0000

This episode features two guests from the Eating Recovery Center (ERC), Dr. Elizabeth Wassenaar, MS, MD, CEDS the Denver regional medical director and Meredith Nisbet, MS, LMFT, CEDS licensed therapist and member of the ERC Clinical Response Team. We talk about what eating disorders are, how they present themselves, and how treatment at the Eating Recover Center can help. We also break down some myths regarding eating disorders and treatment, including discussions on body neutrality vs. body acceptance, body diversity, defining "health", using a Health At Every Size approach to care, and so much more!

This episode is packed with helpful information whether you have experienced an eating disorder yourself or not ... learning about these conditions and how to seek proper treatment is life saving so I encourage you all to listen!

For more information please use the resources mentioned in the podcast, below:

eatingrecovery.com

Call the clinical response team for a free conversation about services and help:

303-825-8595

If you liked this episode, you can also check out another fantastic episode on Health At Every Size with Meredith Nisbet on Mental Note Podcast, a show sponsored by Eating Recovery Center & Pathlight Mood & Anxiety Center.

Formal Bio's Below:

Dr. Elizabeth Wassenaar comes to Pathlight following her role as Medical Director at Eating Recovery Center (ERC), Denver. Prior to joining ERC, Dr. Wassenaar served as a staff psychiatrist and medical director at the Lindner Center of Hope with emphasis on Child and Adolescent outpatient medication management and therapy.

She is Board Certified in Psychiatry and Neurology, Child and Adolescent Psychiatry and Obesity Medicine. Dr. Wassenaar has completed advanced training in:

Child and Adolescent Psychotherapy Program, Cincinnati Psychoanalytic Institute

Family Based Therapy (FBT) Training, University of California San Diego Eating Disorders Treatment and Research Center

Motivational Interviewing for Obesity in the Primary Care Setting, DuPont/Nemours Children’s Hospital System

Dr. Wassenaar is a Clinical Instructor at University of Colorado Anschutz Medical Campus and served as Assistant Professor at the University of Cincinnati Department of Psychiatry and Adjunct Assistant Professor Cincinnati Children’s Hospital Medical Center prior to relocating to Denver. In addition to her clinical practice she is an avid researcher and academic writer in the area of eating disorders.

Meredith Nisbet, MS, LMFT, CEDS is a Licensed Marriage and Family Therapist and member of the Clinical Response Team with Eating Recovery Center and Pathlight Mood & Anxiety Center, where she enjoys engaging with patients, families, and providers seeking admission nationwide. In addition to her work for ERC and Pathlight and in her private practice, Meredith also provides education and training on weight stigma and Health At Every Size-informed care around the country. Meredith earned her bachelor’s degree from the University of North Carolina at Chapel Hill and her master’s degree in Marriage and Family Therapy from East Carolina University; she recently received accreditation as a Certified Eating Disorder Specialist through IAEDP. Meredith resides in Raleigh, North Carolina where she spends her free time listening to true crime podcasts, practicing hot yoga, and snuggling with her dog, Mac.

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27: Running, Inside Tracker, and Oatmeal!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 13 May 2021 10:00:00 +0000

In this episode I chat with Jonathan Levitt, Jonathan is the sales manager and endurance team manager at InsideTracker, helping athletes navigate their journey towards optimal health and performance. We chat a lot about how InsideTracker, the personalized nutrition system that analyzes data from your blood DNA and habits can help athletes and people of all walks of life. And we also chat about Jonathan's personal journey with running as a marathoner and ultra-runner, and his journey with nutrition and health throughout the years. We mention oatmeal quite a bit ;) Outside of InsideTracker, Jonathan hosts his own podcast For The Long Run and can be found running around the trails and roads of Boulder, Colorado.

As mentioned, anybody interested in purchasing InsideTracker for themselves can use the code: RISEUPNUTRITION for 20% off!

Head to insidetracker.com for more information or to purchase and get results & an action plan to take your health into your own hands, today!

Also connect with Jonathan on Instagram and twitter @jwlevitt and tune into his own amazing podcast where he interviews many runners, For The Long Run

For nutrition coaching or to learn more about my services head to www.RiseUpNutritionRUN.com or use the direct link to book a call.

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26: The Dietitian Against Diets with Reshaunda Thornton

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 6 May 2021 10:00:00 +0000

Today I chat with fellow dietitian Reshaunda Thornton RD, CSSD, consultant, Tedx Speaker, Author, and Podcast host. Reshaunda has her own private practice, Better Vessel, located in St. Louis Missouri, and educates and empowers people across the globe through her podcast "The Dietitians Against Diets". Today we discuss how she became "against diets", how she motivates and inspires her clients to live healthier lives. We also talk about our careers as dietitians, how as athletes we are motivated to help others, and about the her book, Play To Win The Food Fight which can be purchased using the links below.

Reshaunda's Podcast: https://anchor.fm/reshaunda-thornton0

Reshaunda's Book: https://reshaundathornton.com/book/

Reshaunda's Instagram: https://www.instagram.com/thedietitianagainstdiets/

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25: Eating Disorder Recovery & Treatment with Rebecca Cawood, RDN

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 22 Apr 2021 10:00:00 +0000

In today's episode I chat with Rebecca Cawood, fellow Registered Dietitian Nutritionist about eating disorders, orthorexia, weight neutrality, body diversity and our personal experiences of disordered eating as Dietitians. Rebecca works at the Eating Disorder Center of Montana in Bozeman, Montana. She works with patients in the outpatient, Intensive Outpatient, and Partial Hospitalization levels of eating disorder treatment. She completed a Bachelors of Science in Dietetics and Nutrition with a coordinated internship from Eastern Michigan University and is currently working towards becoming a Certified Eating Disorders Registered Dietitian. Rebecca provides practical and positive eating solutions from a non-diet, weight inclusive, and Intuitive Eating framework. With a personal history of disordered eating, she knows the physical, mental, emotional, and interpersonal damage that can be caused by diet culture and unrealistic body standards. She also knows that a life of recovery and food freedom is possible for everyone. Rebecca is passionate about creating a more equitable world, where bodies of all sizes receive respect and compassionate care. She finds great joy and purpose in helping others regain body trust, honor internal cues, and live at peace with food and body.

You can connect with Rebecca at @joyfuelnutrition @eatingdisordercentermt www.edcmt.com

Rebecca was also kind enough to share other great instagram accounts to follow that celebrate a diversity of bodies in athletics. Here is her list to share:

@meg.boggs

@colleenmwerner

@themirnavator

@practicewithdana

@decolonizing_fitness

@disabledgirlswholift

@inclusiveoutdoorsproject

@vasu_sojitra

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24: Client Testimonial with Bodybuilder Anna

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 15 Apr 2021 10:00:00 +0000

This episode features a client of the Female Athlete System of Transformation, Anna, who is a nationally qualified bodybuilder, a personal trainer and nutrition coach. Anna shares her experiences of amenorrhea, eating, and training as an athlete in an aesthetic sport. She came to my services to help recover her amenorrhea but in doing so was able to address some deeper issues of disordered eating, body image concerns, and relative energy deficiency in sport (RED-S). Anna shares her experiences as a female athlete, and her transformation in this program. I am so proud of how far she has come and excited to see where she goes!

If you resonate with anything Anna says during this episode, then you might be a perfect fit for the Female Athlete System of Transformation aka The FAST track for female athletes to overcome disordered eating and use food as fuel to perform at their highest level!

You can be a part of the F.A.S.T track by booking a call with me:

https://app.acuityscheduling.com/schedule.php?owner=16942779&appointmentType=8650830

Or head to my website to learn more: www.RiseUpNutritionRUN.com

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23: Nancy Clark: Founder of Sports Nutrition

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 8 Apr 2021 10:00:00 +0000

Today I talk with one of my idols in the field of Sports Nutrition, Nancy Clark MS RD CSSD. Nancy was one of the first ever sports dietitians so having her on this episode is a thrill. We talk about her career, where she started and where sports nutrition is now, as well as advice for athletes and female athletes.

Nancy is a trusted food coach, nutrition educator, mentor, and sought after speaker, both nationally and internationally. Nancy has a private sport nutrition practice located in the Boston-area (Newton MA), where she counsels both fitness exercisers and competitive athletes. Nancy's clients have included the spectrum from student athletes to Olympians. She has been Team Nutritionist for the Red Sox and has worked with the Boston Bruins and Celtics. Nancy has written many books including Nancy Clark's Sports Nutrition Guidebook. Her nutrition advice and photo have even been the back of the Wheaties’ box!

You can connect with Nancy at:

www.NancyClarkRD.com

twitter.com/nclarkrd

facebook.com/nancyclarkrd

To have access to the RED-S Recovery Race mentioned in this podcast please visit:

www.RiseUpNutritionRUN.com/reds

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22: Fueling More for High Level Training with Carrie Tollefson

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 1 Apr 2021 10:00:00 +0000

This conversation is with Olympic Track & Field athlete Carrie Tollefson. We chat about her journey with nutrition as a high level athletes and how her relationship with food & weight was always a positive one, focusing on fueling more! We also dive into some deeper conversations about our relationship with body weights and scales as well as her viewpoint on broadcasting and comments made about women's bodies.

BIO: Carrie was a 13-time State Champion: eight in track and five in cross country. Her five cross country titles established a national record for most consecutive titles, which still stands to this day. Carrie attended Villanova University, where she was a 5-time NCAA Champion and the 1998 NCAA Indoor Track Athlete of the year. She was also the first person in NCAA history to win both the 3K and 5K titles.

In her post collegiate career, she was a three time national champion and after winning the 1500m trials in 2004, she represented the US in the 2004 Olympic Games in Athens, Greece.

Carrie has worked on-camera with ESPN, NBC, NBCSN, ABC and USATF.tv. She does regular media coverage for the New York Road Runners including the TCS NYC Marathon and the United Airlines NYC Half Marathon. Carrie has done commentary for several world class events, including the Medtronic Twin Cities Marathon, Boston Marathon, Tokyo Marathon and Foot Locker Nationals. She is also the spokesperson and on camera talent for Minnesota Grown.

Currently, Carrie lives and trains in her home state of Minnesota with her husband Charlie and their three children: Ruby, Everett and Greer. She inspires and motivates people to GET AFTER IT in life through her public speaking and training camps.

Learn more about Carrie at: https://www.ctollerun.com

Listen to her amazing podcast by searching "C Tolle Run"

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21: Hydro Interval Training, Endurance Coaching & Nutrition with Melis Edwards

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Mar 2021 10:00:00 +0000

I have a fun and informative conversation with Melis Edwards, running and triathlon coach, personal trainer, fitness instructor and athlete for 30+ years. Melis is also the author of Deep End of the Pool Workouts, which discusses the Hydro Interval Method of training that has helped herself and many of her athletes throughout the years, which we talk in depth about in this episode. Melis has participated as well as coached others in sports ranging from ironman distance triathlons to ultra-running (including Western States 100), having started into this endurance game during a time when very little was published on nutrition for ultra endurance. We chat about her nutrition journey as an athlete as well as a coach throughout these times while also diving into the benefits of Hydro Interval Training (HIT).

Since leaving her full time career in the fitness world, Melis now works as the Director for Graduate School Admissions for Montana State University and continues to teach fitness for the University including water classes, while promoting her book!

You can find information about her book at: https://www.hitmethodfitness.com/ which is sold on Amazon, Barnes & Noble, and IndieBound.

To reach out to Lindsey head to www.RiseUpNutritionRUN.com

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20: Coronavirus Training & Nutrition, a personal account

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Mar 2021 10:00:00 +0000

In this episode I explain my personal experience, symptoms and recovery from COVID-19 and how it influenced my nutrition and training. Please remember this podcast is not suitable medical advice and is not reflective of everybody's experiences with coronavirus. I share how I listened to my body to tailor my training, and how in hindsight I would have done things different in my rehabilitation and return to run, including a bit more diaphragmatic breathing and yoga. I also share how important it is to continue nourishing your body through a sickness, while also remembering that nutrition is best as a preventative medicine. I discuss the role that Vitamin D, Vitamin C, Magnesium, and Zinc may play in coronavirus and fighting off respiratory infections.

If you find that you struggle with your nutrition during times of adversity, that is exactly why having a nutrition coach can be helpful. From helping you fuel for peak performance, as well as through sickness and injury. Please contact me if you feel you need more support for day to day, or season to season fueling by heading to www.riseupnutritionrun.com. You can always book a free call with me to discuss your needs!

Some references & resources reviewed when preparing for this topic include multiple articles from ncbi.blm.nih.gov/research/coronavirus and more specifically:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7315835/

Wang TJ, Chau B, Lui M, Lam GT, Lin N, Humbert S. Physical Medicine and Rehabilitation and Pulmonary Rehabilitation for COVID-19. Am J Phys Med Rehabil. 2020;99(9):769-774. doi:10.1097/PHM.0000000000001505

https://pubmed.ncbi.nlm.nih.gov/32787373/

Zha L, Xu X, Wang D, Qiao G, Zhuang W, Huang S. Modified rehabilitation exercises for mild cases of COVID-19. Ann Palliat Med. 2020 Sep;9(5):3100-3106. doi: 10.21037/apm-20-753. Epub 2020 Aug 10. PMID: 32787373.

https://link.springer.com/article/10.1007/s13671-020-00315-0

Matsui, M.S. Vitamin D Update. Curr Derm Rep 9, 323–330 (2020). https://doi.org/10.1007/s13671-020-00315-0

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19: Bone Injury & Treatment with Emily Kraus MD

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Mar 2021 11:00:00 +0000

Dr. Emily Kraus specializes in Physical Medicine and Rehabilitation sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries in athletes of all ages. Together we chat about the basics of bone health and bone impact with Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability. We discuss bone injuries from lack of nutrition and imbalanced hormones vs. overuse injuries. We discuss the importance of hormones in bone health and priorities for athletes to prevent bone injuries. This episode is packed with knowledge from two specialists in these topics and you'll want to pay close attention!

Official Bio: Dr. Kraus is currently a clinical assistant professor at Stanford Children’s Orthopedic and Sports Medicine Center. She is involved in multiple Stanford IRB-approved research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners. Dr. Kraus also spends time performing gait analysis at the Stanford RunSafe Injury Prevention Program and serves as a medical advisors for the Adaptive Sports Injury Prevention Program at the Palo Alto VA. She has research and clinical interests in endurance sports medicine, injury prevention, running biomechanics, the prevention of bone stress injuries in collegiate athletes and the promotion of health and wellness at any age of life. She has completed nine marathons including Boston Marathon twice and one 50k ultramarathon. With running and staying physically active as one of her personal passions, she recognizes the importance of fitness for overall wellbeing and the prevention of chronic medical conditions.

Connect with Dr. Kraus on Twitter: @emilykrausmd and Instagram: @emilykrausmd and @emilykrausmd_sportscience

Or visit her website: www.emilykrausmd.com

Don't forget, Lindsey at Rise Up Nutrition helps female athletes heal bone injury or prevent bone injury through nutrition, restoring energy & hormone balance, and proper sports nutrition. If any of todays topics were speaking to you - click below to get in touch with Lindsey so she can help you overcome your nutrition concerns.

Lindsey's Website: www.RiseUpNutritionRUN.com

Book a Call: https://app.acuityscheduling.com/schedule.php?owner=16942779&appointmentType=8650830

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18: Finding Food Freedom with Dana

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Mar 2021 11:00:00 +0000

This episode is an inspiring conversation with former client, Dana. Dana started working with me in my signature program the Female Athlete System of Transformation in 2020 to overcome disordered eating and use food as fuel to perform at her highest level. As a lifelong athlete, former NCAA National Champion Gymnast, and current head collegiate coach, Dana values high level performance. But as we discuss, even high level athletes and coaches don't always have nutrition figured out. After years of struggling personally, Dana and I were able to transform her relationship with food and body, find food freedom, while still fueling her for her physical demands. Her transformation is inspiring!

If you are interested in learning more about the Female Athlete System of Transformation or simply how I might be able to help you achieve similar results, you can book a 15-minute chat with me to discuss your needs - its free!

Head to my website to learn more at www.RiseUpNutritionRUN.com or click here to book a call!

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17: Improving Athletic Confidence with Shay Haddow

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 25 Feb 2021 11:00:00 +0000

This episode is a fun conversation with Shay Haddow, expert coach and speaker on confidence and mindset for youth female athletes. After overcoming her own struggles of self-doubt and lack of confidence in club and college soccer, she knew that it was her life’s calling to provide female athletes with the coaching that she wished she had. Shay is on a mission to empower girl athletes around the world to build unshakable confidence so they can live and play to their fullest potential. We discuss her personal struggle with confidence and how she overcame it as well as fueling throughout high school and college soccer.

Connect with Shay on Instagram and Twitter @shayhaddow or @alphagirlconfidence

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16: Eating Disorder Recovery with Meg McCabe

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 18 Feb 2021 11:00:00 +0000

In this episode I talk with Eating Disorder Recovery Coach Meg McCabe who shares her personal story, how she overcame an eating disorder, and how she helps others do the same.

Meg’s eating disorder began in high school while striving to become a model. When she did sign a modeling contract in New York City her eating disorder was exacerbated. Between the pressures of the modeling industry, her own personal challenges of identity, Meg made the brave decision to leave New York City and pursue recovery.

Her personal journey with food, body, recovery, and even sport and exercise is what has allowed her to guide so many others towards recovery. After healing herself she became a CCI Certified Eating Disorder Recovery Coach and Life Coach. She is the Founder of the Radiant Recovery Collective and host of her own podcast (i highly recommend it!) The Full and Thriving Podcast. Meg helps clients from all over the world break free from food obsession and live a life that's present, light-hearted and meaningful!

To learn more about Meg head to meg-mccabe.com or follow along on istagram @Meg_McCabe

@radiantrecoverycollective and listen to the Full and Thriving Podcast!

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15: A Father's Perspective

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 11 Feb 2021 11:00:00 +0000

Today’s show is extra special since it’s our first MALE guest on the Female Athlete Nutrition podcast and who better to interview than my own dad?!

Kevin Pfau (aka “dad”) is not only the father of 3 girls, but a great athlete himself, 14x consecutive Boston Marathon finisher, over 31 marathons completed with 15 faster than the BQ standard, a running coach, former hockey player and cyclist, lover of many sports, and my role model.

It was so much fun to interview my Dad and hear his take on what putting three daughters into sport meant to him and how his outlook may have been different having daughters before his first son. At the end of the day, my Dad is a coach, and boy vs. girl it's clear he just wants kids to participate in sports and have fun. As we both laugh about in the podcast, he may not have the best nutrition advice, but we hear an interesting take on his experience with nutrition from growing up in the ‘60s and ‘70s where even drinking water during practice was seen as a sign of weakness. He might not be the picture of perfect nutrition, but he sure has come a long way!

For run coaching from Kevin Pfau visit:

https://simplifiedrunning.wixsite.com/onlinerunningcoach

For free e-books on how to Fuel Your Run visit:

www.RiseUpNutritionRUN.com/Shop

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14: Terin Humphrey Olympic Gymnast

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 4 Feb 2021 11:00:00 +0000

I’m thrilled to interview Terin Humphrey, 2x gymnastics Olympic Silver Medalist in the 2004 Athens Greece Olympics, World Champion, 11x All American, 2x NCAA Individual bar champion, and 2x Hall of Fame Inductee. We chat about her experiences competing gymnastics at an elite level at a young age and training for the Olympics. We discuss some of her nutrition and body experiences especially transitioning from Olympics to NCAA sport then to life after gymnastics. Terin’s gymnastics career is incredibly impressive but you’ll also be interested to hear about some of her other accomplishments, like becoming a police officer, participating in American Ninja Warrior, coaching gymnastics, and now raising a young daughter and going to school to study law.

Resources mentioned at the end of the podcast:

RED-S Recovery Race: www.riseupnutritionrun.com/reds

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13: What is “Fueling for Performance”?

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 28 Jan 2021 11:00:00 +0000

Today’s episode covers my personal opinions on the definition of “fueling for performance.” I compare traditional performance nutrition and how a competitive athlete might focus on nutrition compared to the performance goals of non-competitive athletes. Although every sport and athlete has varying needs, this overview of the fundamentals of sports nutrition should help get you started when thinking about how to fuel both in the short term and long term of your performance goals.

For more specific sports nutrition information, check out some of my blog articles found on my website including:

5 Nutrition Concerns of Female Athletes

You can also start your RED-S Recovery Race as mentioned at the end of the podcast by visiting here:

www.riseupnutritionrun.com/reds

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12: For the Parents: Why your child with disordered eating won’t listen!

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 21 Jan 2021 11:00:00 +0000

If your child is showing signs of disordered eating or undereating but won’t listen to your advice to “eat more” here are some reasons to consider why they aren’t listening!

If you are a young athlete yourself maybe you can listen and give this to your parents to explain how you are feeling! And if you’re not a parent, this insight may be helpful if you someday *might become* a parent.

If I didn’t make myself clear while recording I do want to express that disordered eating behaviors happen for a variety of reasons and there is most likely nothing that you did as a parent to cause this.

Even when I mention “hypocrisy,” I say that in the viewpoint of my young clients but know that your actions were never intended to hurt your child. In fact, you are probably doing everything you possibly can out of the most unconditional love that you have … and yet, still it's a problem.

Please do not take anything that I say to be pointing fingers. I am not a parent and I'm not in your shoes. My only intent of this episode is to express the viewpoint of your child … and why this is all so difficult based on my own personal experiences and the experiences of clients I have worked with in the past.

Resources mentioned:

How to talk to your parents about your nutrition struggles:

https://www.instagram.com/tv/CAeVOyfHT6z/

Reminder: Worried you have RED-S or curious to learn more about recovery? Head to www.riseupnutritionrun.com/reds to start your RED-S Recovery Race, see how you place, and what your next step in recovery should be!

Resources not mentioned, but helpful:

E-book for parents: Fueling Your High School Runner (ps this is helpful for all athletes, not just runners)

https://riseupnutrition.ac-page.com/fueling-your-high-school-runner-free-ebook

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11: Gut Health with Paula Strum

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 14 Jan 2021 11:00:00 +0000

Today's conversation is with fellow Registered Dietitian Paula Strum 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.

Official Bio: Paula is a registered dietitian with a focus on functional medical nutrition as well as a Master level trained NeuroLinguistic Programer and hypnotherapist. Her business, Radically Nourished located in San Diego, CA, primarily helps individuals work through challenging gut issues as well as helps women overcome the challenges hormone imbalances create. Blending science and energy work she brings a creative twist to the healing journey. You can find Paula at Www.radicallynourished.com or on Facebook search Radically Nourished @radically_nourished.

Reminder: Worried you have RED-S or curious to learn more about recovery? Head to www.riseupnutritionrun.com/reds to start your RED-S Recovery Race, see how you place, and what your next step in recovery should be!

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10: New Year to Break the Diet Cycle

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 7 Jan 2021 11:00:00 +0000

The time of year when our society tells us to set health & fitness goals is when “diet culture” is at its worst. In this episode I express my frustration with diet culture and how it causes the “diet cycle” in so many people: The cycle of feeling like you need to change your body, begin restricting food, then feel deprived, then have cravings or “give in”, then feel guilt and shame for breaking the diet and therefore feeling the need to change yourself once again or start over, hence repeating the cycle. I hate this cycle! I share a few stories of clients who have been stuck in the diet cycle and why my mission of helping female athletes understand food as fuel, and have fun while doing it, is so important. Since it is a new year I can’t help but reflect on 2020 and the growth of this business and my mission. I dive into my nutrition philosophies that set the foundation for work I do here at Rise Up Nutrition LLC, chat a bit about the solutions I offer clients, what I look forward to in 2021 and why YOU should take action now to get in touch. Head to www.RiseUpNutritionRUN.com for more info!

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09: Caring for Collegiate Athletes with Jiana Hook AT

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 31 Dec 2020 11:00:00 +0000

Are you a college athlete struggling with the demands of NCAA athletics? Or a high school athlete with dreams to make it to the next level? In this episode, we hear insight and advice from NCAA Division 1 Athletic Trainer, Jiana Hook MS CES LAT. Jiana and I talk about her career as an athletic trainer and her passion for what she does, including caring for athletes from a holistic standpoint - caring for their physical body & injuries, their nutritional health, and their mental health. Discussing the struggles of college athletes including forming identities, stepping up to the pressure of performance, dealing with lack of seasons due to COVID-19, and incorporating nutrition into the athletic environment.

To start your personal journey towards better health you can download your RED-S Recovery Race and learn the next steps you need to take: Head riseupnutritionrun.com/reds to download this free resource, and while there gain access to our private facebook group as well!

BIO: Jiana Hook is an athletic trainer for University of Texas San Antonio. She was born and raised in Tucson, AZ. Graduated with my Bachelors of Science in Athletic Training from San Diego State and then received her Masters of Science in Sports Administration from Univ. of New Mexico where she completed a Grad Assistantship in Athletic Training with softball and football teams. She completed a year-long internship with SMU and the Dallas Mavericks in 2018-19. Currently she is in her second year as an Asst AT at UTSA with volleyball and softball primarily, and have assisted with tennis and football as well.

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08: Trauma Identity & Goal Setting with Tactical Athlete

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 24 Dec 2020 11:00:00 +0000

Have your nutrition concerns developed after traumatic events? Has your discipline, something that helped you set goals and succeed in the past, suddenly become your demise?

This episode features a conversation with one of my clients here at Rise Up Nutrition who speaks to both of these topics from personal experience. Sidney is active duty military having deployed many times and undergone rigorous training, as well as a former collegiate basketball player. She became a client to improve her nutrition after events in her personal life created trauma and stress. A decline in her mental health led to a severe decline in her physical health. And when her personal identity and sense of self was lost, her ability to help herself in ways she knew was also lost. In this episode, I wanted to talk to Sidney about goal setting in light of the New Year approaching as she has set so many goals in her life, and achieved much. But perhaps her biggest accomplishment is regaining her sense of self and her health, which was accomplished with very loose goals.

To start your personal journey towards better health you can download your RED-S Recovery Race and learn the next steps you need to take: Head to www.RiseUpNutritionRUN.com/REDS to download this free resource, and while there gain access to our private Facebook group as well!

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07: Mari Perkins, Nutrition & Body as a Former Elite Gymnast

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 17 Dec 2020 11:00:00 +0000

In this episode I am joined by Sports Dietitian Mari Perkins. She is the assistant Sports Dietitian here at Rise Up Nutrition, and former elite and NCAA gymnast at the University of Alabama. We talk about her experience as an elite gymnast at a young age and how that took a toll on her physical and mental health. We hit on the difficult decisions to take time away from sport after injury and how it allowed her body to change in a way that benefited her energy, her health, and her future. Mari is an inspiration in how she stood up for her body’s needs to have a menstrual cycle and keep weight, despite pressures to be thinner, during her college years as a gymnast.

Now, as a mom of three, Mari expresses the importance of nutrition and self care to perform, perhaps not in sport, but in life! We discuss how the discipline of being an athlete can be used to create structure, self care, and success throughout her busy life.

She is passionate about our work here at Rise Up Nutrition, helping female athletes overcome their nutrition struggles, embrace their bodies, and use food as fuel to perform their best! In joining Rise Up Nutrition you not only have access to me, but you also have access to Mari! Follow her on instagram @Mari.RiseUpNutrition and if you are interested in working directly with Mari, start by booking a call at www.RiseUpNutritionRun.com

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06: Mary Cain, More than a Runner

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 10 Dec 2020 11:00:00 +0000

Today’s guest is Mary Cain,a professional middle-distance runner, Tracksmith NYC Manager, and one of my clients here at Rise Up Nutrition. In this episode we talk about what the 2020 year has brought for her including a new job, surgery, advocacy work, and continuing to share her story of RED-S, disordered eating, and mental health struggles of her past to give hope and inspiration to female athletes around the globe.

We talk about her approach to nutrition and running moving forward in her career and life, and the importance of seeking help from trustworthy professionals. Although Mary is well versed on the detrimental effects of RED-S and eating disorders now, she is honest that it wasn’t so easy when she was experiencing it first hand herself. She goes in depth on the struggle to understand what her body & mind was going through, including some denial, and she shares the reality that she is still on this journey, albeit with a great team and support system moving forward.

Mary’s advice is to seek professional guidance sooner, rather than later! And if you’d like to take her up on that, head to my website www.RiseUpNutritionRUN.com to learn more or book a call direct with me by clicking here.

You can follow Mary Cain on Instagram @RunMaryCain

Bio that was read in the intro: Mary Cain is a professional middle-distance runner, and Tracksmith NYC Manager. She was the youngest American to represent the US at a World Championships meet in 2013 at age 17. She has run remarkable times and set records in distances from 800 meters to 3000 meters in the sport of Track & Field. In 2019 Mary publicly shared her story of the physical and mental abuse that she endured while at the Nike Oregon Project through a video op-ed with the New York Times. Since then, Mary has spoken out about her experiences with RED-S, disordered eating, mental health to help other female athletes who may be struggling with these experiences. To read the NYT Op-Ed please visit: “I was the Fastest Girl in American Until I Joined Nike”

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05: Eating Disorders, To Exercise or Not to Exercise?

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 3 Dec 2020 11:00:00 +0000

The stigma’s associated with disordered eating often prevent people from getting the help they need; including the assumption that if you get help you will be forced to stop exercise or give up your passion for sports.

In today’s episode, I dig into the reason to stop exercise during clinical eating disorder recovery while also debunking the stigmas that you have to stop. You can overcome disordered eating while continuing to train or participate in sport but it must be analyzed on a case by case scenario, and with the help and guidance of a professional team including dietitian, coach, and physician. I give a multitude of examples with clients I’ve recently worked with who have either continued exercise, stopped exercise, or continued but with modifications. These real-life examples are from athletes at the high school level, college level, professional athletes, and recreational athletes.

To book a clarity call and understand what the best options might be for you, head to www.RiseUpNutritionRUN.com

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04: Pros & Cons of Nutrition Apps

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 26 Nov 2020 11:00:00 +0000

Most smartphone users have access to nutrition or fitness apps at their fingertips. So in this episode I review the pro’s & con’s of these trackers. I review the common types of apps that many people download on their phones: calorie counting apps, fitness trackers, and professionally guided apps.

I personally do not currently use a calorie counter, and I use fitness trackers sparingly, due to all the “cons” that I review in this episode. I also strongly discourage my clients from using them as well! But that doesn’t mean they are inherently bad to everybody, which is why I think it's important to have this candid conversation of all the pro’s and con’s.

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02: What is RED-S?

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Nov 2020 11:00:00 +0000

In this episode I talk about Relative Energy Deficiency in Sport, aka RED-S, a condition which negatively impacts an athlete’s performance and health. I review the many signs and symptoms of RED-S, as well as reasons why you might find yourself with this condition.

I also review female athlete triad, amenorrhea, eating disorders, low bone mineral density/osteoporosis and how all of these conditions are related. I share some surprising and scary statistics about how many female athletes are afflicted with these health conditions and why it can be so detrimental to your health and your performance including altered hormones and suppressed metabolism.

Although RED-S is common in men and male athletes, I do speak of the importance of a female’s menstrual cycle and its role in (or lack thereof) in RED-S throughout this episode.

The root problem with RED-S is not getting enough energy for your body’s unique sport needs. Do you know how much energy YOU need? Some people find themselves with this condition due to an eating disorder, or disordered eating tendencies, due to ignorance and lack of nutrition education, due to over-exercising, or a sudden change in their exercise/training regime without proper nutrition changes, or perhaps a unique combination of it all. If you think you are showing signs or symptoms of RED-S seek out medical attention and the assistance of a Sports Dietitian. Guess what...I know the perfect one ;) It’s me!

Email at Lindsey.RiseUpNutrition@gmail.com or head to my website to book a call and see how I can help you overcome RED-S ASAP.

www.RiseUpNutritionRUN.com

References & resources mentioned in this episode can also be found on my website at www.RiseUpNutritionRUN.com/episode-02

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03: Holiday Food Anxiety

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 19 Nov 2020 11:00:00 +0000

The holiday season is here! And though it should be a time to celebrate and be grateful, for many there can be a lot of stress and anxiety around food and exercise.

In this episode I talk about the many food challenges people face during the holiday season and encourage you to imagine what the holidays would be like without these stressors. Whether it’s anxiety about what to eat, how much to eat, your weight, your performance goals, when or how much to exercise, dealing with restriction, binging, or compensation ... you are not alone in these feelings. I share how a few of my clients overcame these holiday struggles and encourage you to reach out if you’d like this year’s holiday experience to be better than the last.

When you envision what life would be like without anxiety about food during the holidays, send me an email at Lindsey.RiseUpNutrition@gmail.com and we can talk about how to get that dream to become a reality.

More info can be found on my website at www.RiseUpNutritionRUN.com

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01: My Journey with Nutrition & Sports

Lindsey.RiseUpNutrition@gmail.com (Lindsey Elizabeth Cortes) — Thu, 12 Nov 2020 11:00:00 +0000

In this episode of Female Athlete Nutrition I share a bit about my personal journey with nutrition and athletics. Starting from a young age, I was determined, regimented, and focused on achieving my physical goals.

Naturally, being regimented and focused on my nutrition became an important part of that athletic desire. I started counting calories at a young age and was strict with my diet.

But this focus on nutrition only worked for a limited amount of time. By senior year of college, my strict nutrition habits were starting to hurt me. I wasn't reaching my athletic goals, I was gaining unwanted weight, and I was craving food all the time.

I was frustrated with my body, felt like a failure at my sport, and perhaps worst of all, I felt like a fraud in my future career as a dietitian.

Over the next few years I finally figured out how to stop dieting & restricting food, how to overcome disordered eating, how to enjoy food freedom, how to love my body, and all the while, while still achieving my athletic goals.

If you want the same thing, don't wait as long as I did to get the help needed. I've walked in your shoes and I can show you the way.

If you are frustrated with nutrition, find yourself with restrictive or disordered eating tendencies, visit www.RiseUpNutritionRUN.com to book a free consult with me or send an email to Lindsey.RiseUpNutrition@gmail.com so we can chat more!

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