Shows
Female Athlete NutritionTeen Eating Disorder Transformation: Nicky's Self-Discovery and Nutrition RecoveryIn 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...2025-05-0846 min
Female Athlete Nutrition222: Triathlon & Ironman Nutrition Tactics, Hydration & Sodium with Alex Larson DietitianIn 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...2025-05-0100 min
Female Athlete Nutrition221: Growing Gains: Training & Nutrition through Teen Growth Spurts with Erica MulhollandIn 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...2025-04-2449 min
Female Athlete Nutrition220: Dairy and Beef 101: Myths, Facts, and Sustainable Practices with Lifelong Female Farmers Natalie Kovarik and Tara Vander DussenIn 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...2025-04-1757 min
Female Athlete Nutrition219: Superfood Bars SEND Rock Climbing Champion Sasha DiGiulian to New HeightsIn 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-giveawayThe episode highlights Sasha's triumphs over personal and professional challenges, the importance of adaptogens in her bars, and offers listeners a...2025-04-1035 min
Female Athlete Nutrition218: Are You Eating Enough Protein? 5 Ways to IdentifyIn 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 Intake04:01 Expanding Content and...2025-04-0322 min
Female Athlete Nutrition217: Pro Soccer Player Gains Weight (and Gains her Health) to Overcome Amenorrhea with Jules VazquezIn 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...2025-03-271h 02
Female Athlete Nutrition216: Three Steps to Build Muscle & Flexible Vegetarian Diet with DJ BlatnerIn 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 thro...2025-03-2046 min
Female Athlete Nutrition215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate BennettIn 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...2025-03-1352 min
Female Athlete Nutrition214: Rugby Training Injury Prevention Nutrition & Power on the Pitch with Georgia CassIn 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 Coach02:28 Georgia's Journey to Rugby and Coaching2025-03-0649 min
Female Athlete Nutrition213: Endurance Speaker Series & Strength for Endurance with Kriss HendyIn 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...2025-02-2747 min
Female Athlete Nutrition212: Is REDS Real? with Sports Dietitian Rebecca McConvilleIn 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...2025-02-2052 min
Female Athlete Nutrition211: Heal your Body Image "Inside Out" with Rowing Champion Whitney OttoIn 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...2025-02-1354 min
Female Athlete Nutrition210: RUNSource App Keeps Runners Healthy -Recipes, Stretches & More -with Dr. Kate Edwards, DPTIn 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...2025-02-0642 min
Female Athlete Nutrition205. New Year Updates + Diet Trends with Lindsey Cortes, RDNHappy 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 b...2025-01-0229 min
Female Athlete Nutrition201. Special 200+ Episodes Celebration with a Surprise Guest, Lindsey Cortes, + Ruby WylesThis 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...2024-11-211h 03
Female Athlete Nutrition184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay MajkrzakThis 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 thri...2024-06-061h 07
Female Athlete Nutrition182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDNThis 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 spor...2024-05-2357 min
Female Athlete Nutrition181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDNTrigger 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 ath...2024-05-1656 min
Female Athlete Nutrition179. The Importance of Nailing Nutrition Basics Even For The Pros (+ Is Candy Good Fuel?) with Kim ConleyThis 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...2024-05-0250 min
Female Athlete Nutrition178. How To Fuel Performance Breakthroughs with an Elite Runner + Sports Dietitian Maddie Alm, RDThis 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...2024-04-251h 17
Female Athlete Nutrition177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca WindellThis 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...2024-04-111h 05
Female Athlete Nutrition176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann FeatherstunThis 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 c...2024-04-041h 03
Female Athlete Nutrition175. Do Ketogenic Diets Improve Performance? With Professor Louise BurkeThis 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 ca...2024-03-281h 07
Female Athlete Nutrition174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDNThis 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...2024-03-211h 20
Female Athlete Nutrition173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie FlippinThis 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...2024-03-141h 02
Female Athlete Nutrition172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia BooneThis 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...2024-03-0756 min
Female Athlete Nutrition171. How Learning To Taste Your Food Can Actually Improve Health + Performance with Lexi Cole, RDThis 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 ti...2024-02-291h 03
Female Athlete Nutrition170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly HurfordThis 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 empo...2024-02-2256 min
Female Athlete Nutrition169. Thank You Mom! + Athletics in My FamilyWith 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 partic...2024-02-1514 min
Female Athlete Nutrition168. Fueling Resilience: Understanding Athlete Injuries + Nutrition with Dr. Efren CaballesThis 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...2024-02-0846 min
Female Athlete Nutrition167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy SimsIn 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...2024-02-011h 02
Female Athlete Nutrition166. Collagen 101 + Supplement Suggestions with Lindsey Cortes, RDThis 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 th...2024-01-2524 min
Female Athlete Nutrition165. Researching RED-S, Fueling + Training Habits in Female Athletes with Dr Kelly PritchettThis 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 dif...2024-01-1845 min
Female Athlete Nutrition164. How A Pro Athlete Fuels Performance, Motherhood + the Olympics with Betsi FlintThis 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!
2024-01-1150 min
Female Athlete Nutrition162. Nutrition for Better Gut Health + Digestion with Paula Sturm, RDN
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...2023-12-2845 min
Female Athlete Nutrition161. The Truth About Holiday Weight GainThis 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, th...2023-12-2121 min
Female Athlete Nutrition159. Eating Disorders in College Athletes: Megan’s Story with Bulimia, D1 Rowing, + RecoveryThis 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. Mega...2023-12-071h 07
Female Athlete Nutrition157. Pro Runner At 17 To Future Dietitian: Lessons on Weight, Diet, + Performance with Alexa EfraimsonThis 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...2023-11-2350 min
Female Athlete Nutrition156. How And Why To Get Faster: Speed Training For All with Erica SuterThis 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 th...2023-11-1636 min
Female Athlete Nutrition155. Stop Commenting on Bodies + Handling Weight ChangesIn 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 stre...2023-11-0946 min
Female Athlete Nutrition154. Fueling + Hydration For Young Athletes with Marissa Casella, RDThis 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...2023-11-0258 min
Female Athlete Nutrition153. Olympian Elise Cranny's Journey with RED-SThis 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...2023-10-2649 min
Female Athlete Nutrition152. Understanding Female Athletes + Bodies with Christine Yubestseller “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”: sha...2023-10-1954 min
Female Athlete Nutrition151. Cycling, Concussions, & Mental Illness with Ben FrederickIn 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.
2023-10-1254 min
Female Athlete Nutrition150: Mediterranean Diet, Lifestyle & Food History with Claudia HannaIn 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...2023-10-0555 min
Female Athlete Nutrition149: Katie Zaferes - Olympian Talks Fueling Elite Triathlon As a MomIn 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’ tr...2023-09-2854 min
Female Athlete Nutrition147: A Gymnast’s Journey From Anorexia To Future DietitianIn 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...2023-09-1452 min
Female Athlete Nutrition146: Nutrition Apps + Fitness Trackers: Helpful or Hurtful?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...2023-09-0741 min
Female Athlete Nutrition145: Overcoming Eating Disorders As A Dietitian + AthleteIn 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 co...2023-08-311h 04
Female Athlete Nutrition144: Navigating Academics + College Recruitment for Student-AthletesIn 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...2023-08-2444 min
Female Athlete Nutrition143: Individualized Nutrition For All + Glycogen Storage DiseaseIn 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 Le...2023-08-171h 07
Female Athlete Nutrition142: Debunking Clean Sport, Supplements + Racing WeightIn 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, re...2023-08-101h 07
Female Athlete Nutrition141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-SIn 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 begin by discussing Dr. Sims’ motivation for her work and the shocking statistic that only 4-8% of all sports science studies include women, with far fewer pertaining to sports nutrition and women. Dr. Sims explains differences in female and male physiology beyond hormones, including variances in: bone structure and body co...2023-08-031h 05
Female Athlete Nutrition140: My Newborn’s Medical Condition + Life UpdatesThis 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 wr...2023-07-2735 min
Female Athlete Nutrition139: Understanding Hypothalamic Amenorrhea (HA), Missing Periods + InfertilityIn 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...2023-07-201h 06
Female Athlete Nutrition138: Olympic Champion Talks Food + Body Image ConcernsIn 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...2023-07-1359 min
Female Athlete Nutrition137: Chef Kelly Newlon on Performance Food + Feeding AthletesIn 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...2023-07-061h 01
Female Athlete Nutrition136: All Things Bone Health + Injuries in AthletesIn 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...2023-06-291h 00
Female Athlete Nutrition135: Building Confidence In Female AthletesIn 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 ga...2023-06-2247 min
Female Athlete Nutrition134: World Champion Grayson Murphy’s Journey with Food, Body + SportsIn 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 ment...2023-06-1552 min
Female Athlete Nutrition133: Eating Disorders in AthletesIn 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...2023-06-0849 min
Female Athlete Nutrition132: Treating Chronic Heartburn & GERD Through PregnancyIn 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...2023-06-0152 min
Female Athlete Nutrition131: Eating Disorder Recovery Made Me A Better AthleteIn 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...2023-05-251h 01
Female Athlete Nutrition130: Empowering Women Leaders in College SportsIn 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...2023-05-1845 min
Female Athlete Nutrition129: Understanding The Thyroid, Its Hormones + The Impact of RED-SIn 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 ho...2023-05-1157 min
Female Athlete Nutrition128: From “Recovering” to Role Modeling: A Client’s StoryIn 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 allo...2023-05-041h 01
Female Athlete Nutrition127: Fueling For Athletic Longevity + Postpartum PerformanceIn 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 learne...2023-04-2749 min
Female Athlete Nutrition126: Sports Nutrition Support for Coaches + TeamsIn 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 yu...2023-04-2040 min
Female Athlete Nutrition125: Hypnosis + Energy Work for RED-S RecoveryIn 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 th...2023-04-1353 min
Female Athlete Nutrition124: Overcoming Amenorrhea + RED-S ResourcesIn 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...2023-04-061h 00
Female Athlete Nutrition123: Trail + Thru-Hiking Nutrition + Body ChangesIn 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. Ta...2023-03-301h 00
Female Athlete Nutrition122: Eating Disorder Recovery as a Pro AthleteIn 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...2023-03-231h 01
Female Athlete Nutrition121: Nutrition Concerns For Injured AthletesIn 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...2023-03-1654 min
Female Athlete Nutrition120: All Things Menstrual Cycles in Female AthletesIn 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 imp...2023-03-091h 00
Female Athlete Nutrition119: Improving Athlete Mental Health & Toxic Team CultureIn 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 af...2023-03-0256 min
Female Athlete Nutrition118: Team USA Swimmer’s Battle With Anorexia + Medical RetirementIn 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 abou...2023-02-231h 02
Female Athlete Nutrition117: NCAA Gymnast on Mindset, Perfectionism + NutritionIn 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...2023-02-1653 min
Female Athlete Nutrition116: From RED-S + Hormone Recovery To MotherhoodJust 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...2023-02-091h 16
Female Athlete Nutrition115: Mental Training Tips + Pushing Your BodyIn 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 Coa...2023-02-021h 00
Female Athlete Nutrition114: Student-Athlete Mental Health Matters!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 me...2023-01-261h 02
Female Athlete Nutrition113: Overcoming Disordered Eating with an NCAA D1 AthleteIn 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...2023-01-191h 04
Female Athlete Nutrition112: Conquering Your Inner Opponent + MindsetIn 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 athl...2023-01-1255 min
Female Athlete Nutrition111: How Sports Dietitians Eat + Exercise Post RED-S RecoveryIn 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 R...2023-01-051h 24
Female Athlete Nutrition110: Understanding RED-S From Two Registered DietitiansIn 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...2022-12-291h 13
Female Athlete Nutrition109: Every Body, Size + Shape Belongs OutsideIn 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 a...2022-12-2251 min
Female Athlete Nutrition108: Anxiety + OCD In AthletesIn 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...2022-12-1549 min
Female Athlete Nutrition107: Strategies for Sustained Success + Peak Performance from a National ChampionIn 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...2022-12-0859 min
Female Athlete Nutrition106: Inpatient Treatment For Athletes With Eating DisordersIn 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...2022-12-0157 min
Female Athlete Nutrition104: Finding Your Strong As A Student-AthleteIn 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 gr...2022-11-1751 min
Female Athlete Nutrition100: Injuries in Female Athletes, Collagen, + Muscle ScienceIn 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...2022-10-2052 min
Female Athlete Nutrition99: A Runner’s Story With Stress Fractures And RED-SIn 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 whil...2022-10-1337 min
Female Athlete Nutrition97: Different Settings For Sports DietitiansIn 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 on...2022-09-2944 min
Female Athlete Nutrition62: Debunking Clean Sport and Racing WeightIn 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...2022-01-271h 00
Female Athlete Nutrition59: How to Succeed at Your New Year’s ResolutionsThis 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...2022-01-0639 min
Female Athlete Nutrition52: Breaking Free From Holiday Diet CultureLindsey 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 p...2021-11-1127 min
Female Athlete NutritionEpisode 48: Eating Disorders - A Mom's PerspectiveIn 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 eati...2021-10-1454 min
Female Athlete Nutrition40: Vanessa Fraser on Injury & Return to RunIn 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...2021-08-1950 min
Sequel RightsEp 191 - The Land Before Time IV: Journey Through The Mists (GUEST: Lindsey Lydecker)Our dino pals have some unexpected vistors this week and get sent out on a mission to find the elusive night flower!
Special guest animator Lindsey Lydecker joins us on this brand new episode to talk The Land Before Time IV: Journey Through The Mists!
Eliz has two fun and challenging virtual escape games you can play now--inspired by Disneyland and the Marvel Cinematic Universe! All proceeds benefit the Leukemia & Lymphoma Society. Learn more and sign up at bit.ly/elizhatescancer before 6/18/21.
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Female Athlete Nutrition19: Bone Injury & Treatment with Emily Kraus MDDr. 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...2021-03-1153 min