This week we have a big resource episode coming your way! We talk with Heidi Strickler, a Registered Sports Dietitian who works with athletes world wide and specializes in female endurance athletes. Her mission is to help women understand how our bodies work, what is happening in our bodies during our cycles and how to fuel and train through all the changes we experience.
Here are just some of the amazing takeaways from our time with Heidi!
- Your period is your superpower. It’s a sign that your body is working as it should and there are ways to use your cycle as a tool nutritionally and athletically to perform optimally. The loss of a period is often the first sign that something isn’t right in a woman’s body.
- All food fits. We need to stop labeling food as bad or good which leads to us weighing our food choices in terms of morality. Obviously there are more nutritious foods than others, but you are not morally bad if you eat brownies, just as you are not morally good if you eat broccoli.
- Food is fuel.
- All bodies are good bodies - let's shift the narrative of “smaller is faster” and “smaller is better” because it can be but only until it isn’t and it’s a steep cliff to fall from when you’re trying to achieve this societal standard. The goal is to re-establish body trust.
- We talk about the negative affects of Oral Contraceptives and how it can mask things like Relative Energy Deficiency in Sport and the problems RED-S can cause
- We can manage and mitigate symptoms during our cycle to feel and perform better. With tracking our body’s natural rhythms we can understand the physiology of what is causing our symptoms. Heidi walks us through each phase of the cycle, how our hormones are being affected and tips on the foods we should focus on eating and the types of training that are most beneficial during each phase. SO enlightening!
- We talk about diet fads and fasted training and how they are male-centric and do not work for a woman's body.
- For nursing mothers: Heidi recommends the "See Food Diet", as in, if you see food, eat it!
- Heidi gives great tips on easy meals and snacks to make and pre-run, during-run and post-run fuel options!
- We as moms are role models for our kids - lets show them to respect their bodies by respecting ours!
Thank you to this week’s sponsor, Cadenshae! Cadenshae is a maternity activewear brand based out of New Zealand that makes medically endorsed maternity, postpartum and nursing apparel such as leggings, shorts, bras and tops! Check out their awesome products at cadenshae.com and use code RUNHARD15% for 15% off your purchase!
Follow Heidi on Instagram
Email her at hkstrickler.sportsrd@gmail.com
Apps to track your cycle:
Fitr Women
Hello Clue
Heidi loves UCAN products (more easily processed by womens’ bodies than other sports nutrition brands!)
Heidi’s go-to meals during the week:
- burritos/tacos/fajitas/burrito bowls
- sheet pan meals
- crockpot meals: curry/stew/soup/chili or pulled pork/sloppy joes/pot roast
- burgers (salmon, beef, veggie, etc.)
- breakfast (scrambles, breakfast burritos, pancakes, frittatas)
Go to the Podcast Write Up Article to see how Heidi structures her meals throughout the week!
