Female Athlete Nutrition

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

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 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

This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing! TOPIC TIMESTAMPS: 7:45 Becca’s PhD in wildlife biology 11:20 Becca’s former pro cycling career 19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey 21:20 The harm of commenting on bodies 27:55 Healthy vs harmful nutrition education 29:30 Eating disorder struggles as a pro athlete 33:20 Becca’s ED recovery and changing relationship with sport 35:25 Identity and life changes outside of athletics 39:30 Meat vs vegan diets in athletics and ED recovery 42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner 47:10 Workout fueling tips; pre/post training snack ideas 54:20 High carb fueling for better performance; training and race day nutrition 1:01:30 End of the podcast questions We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast. Find more about Becca on her website: www.beccawindell.com Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator. TOPIC TIMESTAMPS: 5:50 Meghann’s dietetics and running story 10:30 Marathon running and pursuing athletic goals for fun 15:50 Meghann’s nutrition philosophy and fueling performance 18:25 Nutrition travel tips and pre-race fueling 24:00 Carbohydrate loading 101 28:30 How many carbs do you really need? 31:20 Carb loading myth busting: gaining weight and water retention 34:40 Rebalancing meals: prioritizing carbs over proteins and fats 37:50 Hydration needs and tech for calculating sweat rate 48:00 Debunking a fear of sodium 49:30 Under-hydrating vs over-hydrating 54:30 Dealing with GI issues and gut symptoms 58:45 End of the podcast questions Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance. We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions. TOPIC TIMESTAMPS: 7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes 17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance 22:15 Keto diets impair performance and economy 26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes 29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling 33:10 Debunking the “train low carb, race high carb” paradigm 40:00 Training with carbs for optimal performance 42:45 Ketone supplements for sports nutrition 46:10 Keto diets impairs immune and bone health, and iron status 53:20 RED-S: is it being over-diagnosed?! 1:01:00 End of the podcast questions Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with Olympic Trials qualifier and registered sports dietitian Kelsey Pontius. Kelsey recently competed in the 2024 US Olympic Marathon Team Trials, and comes on the podcast to share about her nutrition and athletics journey. Growing up playing soccer, Kelsey credits this background to her ability to remain injury free as a runner, allowing her to ascend to an elite level. Personal and professional experiences have highlighted to Kelsey the importance of carbohydrates for health and performance; we discuss the emerging awareness of low carbohydrate availability (LCA) independent of RED-S, and the impact of carbohydrates on recovery, bone health, hormones, iron absorption, performance, and more. Kelsey’s current area of interest is around understanding blood glucose and the usefulness of measuring it for healthy, athletic populations. We do a brief blood sugar 101, talking about healthy responses to exercise as well as disorders like diabetes and glycogen storage disease, the condition affecting my son. We chat about continuous glucose monitors for healthy and unwell populations, as well as tips on how most of us should think about blood sugar spikes, fluctuations, and CGMs. We finish off with our usual end of the podcast questions. TOPIC TIMESTAMPS: 8:15 Kelsey’s journey as an athlete and sports dietitian 13:00 From soccer to running in the Olympic Trials 20:15 Low carbohydrate availability, performance, and RED-S 24:15 How many carbs do we really need? 27:50 The effects of carbohydrates on iron levels, bone health, recovery and hormones 34:00 Performance improvements from more carbs 41:15 Society’s carb phobia and how carbohydrates impact blood glucose 47:40 Measuring blood sugar, spikes and fluctuations: lower is not better! 51:15 Blood glucose 101, diabetes, and continuous glucose monitors (CGMs) 55:00 Use of CGMs in sport and healthy populations 1:05:00 Blood glucose disorders and CGMs 1:09:30 Night time snacks for better blood sugar control and sleep 1:11:30 How to think about blood sugar and CGMs 1:16:40 End of the podcast questions Check out Kelsey’s website: meteornutrition.com Follow Kelsey Pontius on Instagram @sportsdietitiankelsey and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with professional ultrarunner and board-certified physician and surgeon Dr Stefanie Flippin. Stefanie just completed lululemon’s FURTHER event, running an epic 6-day ultramarathon in the name of science and research into women’s sport. We discuss her career path as a surgeon, as well as her recent decision to step away and prioritize her running and coaching careers. Stefanie shares her athletic background, beginning as a ballet dancer before finding running and now competing as an elite ultrarunner. She talks about how her medical training informs her approach to injuries and coaching, and the ways stress and grief have recently influenced her physical health. We discuss some key factors influencing injuries: nutrition, training, and strength. Stefanie follows a vegan diet and we dive deep into how and why she made the transition, meeting her nutrition needs as a plant-based elite athlete, and common myths about getting enough iron and protein. Stefanie gives listeners great advice on finding vegan protein sources, as well as tips for people wanting to eat more plant-based. We chat about Stefanie’s racing and training nutrition, including avoiding high fiber foods close to race day, and consuming carbohydrates and gels on the run. We finish off with our end of the podcast questions, hearing more about Stefanie’s diverse athletic background! TOPIC TIMESTAMPS: 10:00 Dr Flippin: Stef’s medical background as a surgeon; from ballet to running 14:10 The impact of stress and grief on injuries 18:00 Knowing when to run vs rest, when to push through 21:00 Injury prevention: addressing nutrition, training, and strength 25:00 Going vegan as an elite athlete 30:45 Vegan fueling myths: iron and protein deficiencies 34:45 Protein on a vegan diet 38:35 Tips for eating more plant-based 41:45 Nutrition is part of training 44:50 Race day nutrition advice: fiber and carbohydrates 48:20 Career changes: choosing athletics over medicine 57:20 End of the podcast questions For more on Stefanie, check out stefanieflippin.com Follow Dr Stefanie Flippin on Instagram @stefanieannflippin and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with 4x obstacle course racing World Champion, ultrarunner, eating disorder and mental health advocate, Amelia Boone. Amelia has been very open about her decades long struggle with anorexia, as well as her recovery journey in recent years. She shares these experiences, highlighting her motivations to change and get help. We bust some eating disorder myths and stereotypes: anyone in any body can have an eating disorder, and everyone struggling is sick enough to deserve help! We touch on the consequences of underfueling, such as repeat injuries, and Amelia reassures listeners that with proper fueling and a menstrual cycle, bone health can improve for far longer than once thought. Amelia and I talk about aging as it relates to starting a family and athletics, being motivated to recover for the health of future children, and Amelia’s experience with the egg freezing process. Amelia is wonderful, and this is a conversation not to be missed! TOPIC TIMESTAMPS: 6:40 Introducing Amelia Boone 8:00 Destigmatizing eating disorders; sport during eating disorder recovery 13:10 Lifelong eating disorder struggles; recovery is a long journey 20:30 Deciding to pursue recovery and go to a treatment center 26:15 Anyone, any body can have an eating disorder; you are sick enough to get help! 31:45 Injuries, underfueling, and bone health 36:00 Building bone density 40:00 Considering children and parenthood when you’ve struggled with food 46:55 Egg freezing; over 40 is to be a mom and/or an athlete 51:50 End of the podcast questions Check out Amelia’s Substack at ameliaboone and on her website: ameliabooneracing.com Follow Amelia Boone on Instagram @arboone11 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with To Taste’s Registered Dietitian and culinary nutrition specialist Lexi Cole. To Taste is a culinary nutrition company on a mission to enhance nutrition education and culinary experience. We discuss the importance of learning how to cook, as well as kitchen and knife skills, for mental and physical health, including the emerging field of culinary medicine. Lexi shares her journey to becoming a dietitian, rooted in family food memories and a desire to fuel better as an athlete. Lexi has a particular interest in nutrition sustainability, sharing two top tips: eat more plants, and waste less food. We help listeners better understand food safety labeling, as well as how to use leftovers before they go bad. Lexi and I also talk about the importance of honoring your heritage and culture through food; the episode’s overarching message is that food is for more than nutrition or fuel, it is to be enjoyed! Finally, Lexi leaves listeners with advice for fueling their sport: trust your body’s intuition and cravings, it’s most likely right! TOPIC TIMESTAMPS: 6:30 Understanding “To Taste: A Culinary Nutrition Experience” 11:30 Learning how to cook confidently; teaching nutrition 15:50 To Taste’s settings and services 18:35 The importance of kitchen and knife skills; therapeutic benefits of cooking 24:20 Lexi’s journey to dietetics and culinary nutrition: family food stories, fueling as an athlete 29:00 Culinary medicine: promoting health in the kitchen 31:15 Sustainability in the kitchen: Lexi’s 2 top tips 34:10 Eat more plants (but not only plants); “beans is how” 39:45 How to use your leftovers and waste less; food safety and “best before” labels 46:00 Lindsey’s fueling and food waste tip for athletes! 49:30 Catering to culture and heritage 55:45 Summary: food is more than fuel, it is to be enjoyed as well! 57:40 Athlete intuition: lean in to your cravings Find out more about To Taste here: https://totaste.com/ If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with endurance sports journalist, ultrarunner, and podcaster Molly Hurford. Molly is also a coach and author, passionate about getting people—especially girls and women—psyched on adventure and being outside. We talk about how the lessons learned through sport translate into life, highlighting the importance of sport for women and girls. Molly and I discuss the huge participation dropout rate in teen girls, emphasizing strategies for keeping them in sports, including: female athlete role models, normalizing puberty, positive fueling messaging, and more. Molly shares how she helps to inspire and empower young girls to enjoy sports and reading through her “Shred Girls” book series, Strong Girl Publishing company, the Consummate Athlete podcast, coaching, and more. Tune in to hear all about pre race meals, the problem with “What I Eat In A Day’ content, and how Molly fuels her ultramarathons on Mountain Dew and bagels! TOPIC TIMESTAMPS: 7:15 How sports benefits your whole life; Molly’s athletic background 10:20 The importance of sport for women and girls 12:25 Strong Girl Publishing: making sport and reading cool for girls 21:30 Giving young athletes better nutrition and puberty education 27:20 Positive food memories and stories 29:15 Pre race meals and carbs: educating parents and debunking diet culture 34:10 Problematic athlete diets and “what I eat in a day” content 36:15 Consequences of underfueling: impaired performance, injuries, burnout 38:40 Molly’s career as a writer: geeking out on sports 41:40 Cycling 101 and riding memories: breaking down barriers to participation for women and girls 50:20 More to Molly: coach, ultrarunner, Consummate Athlete founder and podcast host 52:30 End of the podcast questions Find out more about Molly, her books, and coaching on her website: https://www.mollyhurford.com/ and Strong Girl Publishing here Tune into the Consummate Athlete podcast Follow Molly Hurford on Instagram @mollyjhurford @consummateathlete @stronggirlpublishing and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

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 If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with sports medicine physician Dr. Efren Caballes, a Boulder-based sports doctor currently working with many professional athletes, primarily runners. He is also the co-host of the Ready To Run podcast, helping individuals navigate injuries and reduce injury risk. Dr. Caballes talks about how and why he came to specialize working with injured athletes, as well as his own athletics journey. We discuss common injuries, and the role of ultrasound and platelet-rich-plasma (PRP) for injury management. Lindsey and Dr. Caballes dive deep into the impact of nutrition on injuries, primarily the connection between underfueling and bone stress injuries, like stress fractures. Dr. Caballes highlights how common underfueling is in injured athletes, and why a team approach to treatment that includes a dietitian is needed. We chat about RED-S signs and symptoms, including non-hormone-related ones, before Dr. Caballes answers the usual end of the podcast questions. TOPIC TIMESTAMPS: 4:30 Dr. Cabelles’ Ready To Run podcast 6:20 Dr. Cabelles’ path to sports medicine 10:55 Common sports injuries and diagnoses 15:40 PRP injections for injuries 19:10 A team approach to injury management; the role of a dietitian 21:35 Underfueling and bone injuries 29:10 Treating elite athletes 34:35 Male vs female signs of underfueling 37:20 Non-hormonal signs of underfueling 41:10 End of the podcast questions Find out more about Dr. Efren Caballes on his website drcsportsmed.com Follow Dr. Efren Caballes on Instagram @drcsportsmed and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

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

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 If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with registered dietitian and pioneer of research into female athletes, Dr Kelly Pritchett. From personal experiences as a top NCAA DI swimmer and decades of work with female athletes of all levels and sports, Dr Pritchett is quite the expert on all things female athlete nutrition. We talk about the fueling mistakes she made that led to her studying nutrition, before diving deep into chocolate milk for athletic recovery, fact versus fiction! Dr Pritchett and I discuss the research she’s been involved in looking at RED-S and underfueling in different sport populations: runners, ballet dancers, ball-sport athletes, and elite versus recreational. Dr Pritchett explains methods for assessing energy intake and RED-S screening tools, as well as the problems with food reporting and calorie counting. Exercise dependency and eating disorder risks are other topics we touch on, highlighting the prevalence of disordered relationships with sport and nutrition, before finishing with our usual end of the podcast questions. TOPIC TIMESTAMPS: 5:20 Kelly’s collegiate career: NCAA DI swimming and studying nutrition 9:50 Kelly’s nutrition struggles: underfuelling, amenorrhea, bone injuries 12:15 Chocolate milk for recovery 16:30 Exercise dependency and fueling in runners 22:20 Nutrition and health markers in ballet dancers 26:00 Assessing athletes’ energy and fueling 28:25 RED-S in college vs recreational athletes 34:35 Eating disorder risk in athletic trainers 36:35 Kelly’s current and future research: RED-S in ball-sports athletes 40:45 End of the podcast questions Follow Dr Kelly Pritchett on Instagram @kpritchettrd her work @cwusportsnutrition and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with Team USA volleyball player Betsi Flint. Betsi talks about her path to playing professional volleyball, from high school standout to competing in both indoor and beach volleyball at the NCAA DI level. We discuss Betsi’s journey with nutrition, and how criticism from a coach led her down a path of restriction and disordered beliefs about healthy eating, appearance, and body weight. Betsi shares the negative effect this had on her performance, and how focusing on her performance and strength over appearance made her a much better athlete! A new mom, we discuss how Betsi balances motherhood with elite athletics; managing sleep deprivation, competition and practice schedules, and the mental and physical energy required to care for her daughter requires Betsi pays plenty of attention to her nutrition. We talk about specific performance nutrition strategies, fueling before, during, and after workouts, and eating when traveling. Betsi shares her hopes to compete in the 2024 Paris Olympic Games in beach volleyball and her path to get there, before we finish with the usual end of the podcast questions. TOPIC TIMESTAMPS: 10:45 Betsi’s path to professional volleyball 12:25 Betsi’s nutrition background: unhealthy habits and obsessions 16:05 Rethinking “eating healthy”, tracking, and performance nutrition 24:20 Betsi’s sports nutrition approach: electrolytes, big breakfasts, carbohydrates 27:10 Fueling for performance over appearance 32:40 Balancing motherhood with athletics 36:35 Managing sleep deprivation and high activity levels as an athlete 44:30 Path to the 2024 Paris Olympic Games 46:00 End of the podcast questions Follow Betsi on Instagram @betsiflint and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Find Betsi online at https://betsiflint.com/ If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This solo episode of the Female Athlete Nutrition podcast is the first of 2024 and one big oreo sandwich- two tasty treats with some less tasty filling in the middle! I’m kicking off the New Year with a candid conversation about my personal life, the struggles I am having as a mom to a child with a chronic, life-threatening condition, and the toll this is taking on me, my family, and my work. As such, I share the decisions I have had to make pertaining to my business, Rise Up Nutrition, during this season of life. I highlight the resources and support available for you now, my future hopes and goals for me and Rise Up Nutrition, and the additional content available on Patreon: head to patreon today patreon.com/femaleathletenutrition and know that your support means a lot! Don’t worry, the Female Athlete Nutrition podcast is not going anyway, and it will stay free and accessible to all! TOPIC TIMESTAMPS: 3 :00 Honest sharings about me and Rise Up Nutrition: past, present, and future 6:30 The future of Rise Up Nutrition and the Female Athlete Nutrition podcast 9:15 We have resources to help you! (Aka, our holiday gifts to you!) 10:40 Help us out and support the podcast: head to patreon today patreon.com/femaleathletenutrition 12:10 Oreo sandwich episode overview Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get help now? We have resources for you! Head to www.RiseUpNutritionRUN.com to learn more! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

Today's conversation is with fellow Registered Dietitian Paula Sturm RDN FMN CFSP to address the multitude of gut concerns that people face. We chat about all the fun stuff: bloating, diarrhea, constipation, IBS, heartburn, gluten intolerance, and more! Paula expresses the importance of finding the root cause of these gut issues and getting professional help as opposed to starting restrictive elimination diets on your own which may make things worse for years to come. In addition to testing, and proper functional foods, Paula also touches on digestive issues due to stress, anxiety, and our enteric nervous system expressing the importance of emotional healing. This is a rerun of Episode 11 from 2021. As such, some of the language is outdated and potentially triggering for some listeners. If you are in a sensitive place, I recommend you skip the end of the podcast questions. TOPIC TIMESTAMPS: 5:45 Introducing Paula Sturm and her passion for functional nutrition 10:45 Gut issues and related signs and symptoms 13:15 Elimination diets, supplements, and the gut 17:30 Developing a healthy gut with diet diversity 20:40 Underfueling and the gut 21:55 Gut training and reintroducing foods 24:00 The gut-brain connection, and the influence of stress on digestion 28:20 Mindful eating habits for better digestion 31:25 Meal and snack timing for gut health 37:25 End of the podcast questions (trigger warning) Follow Paula on Instagram @radically_nourished and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition Find Paula online at https://radicallynourished.com If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This solo episode of the Female Athlete Nutrition podcast is a holiday special, but suitable for listening all year round! I talk about the increase in triggering messages and diet culture myths during the holidays, especially around weight gain. I reveal the truth about holiday weight gain, normalizing body changes throughout the year, including weight fluctuations in athletes’ off-seasons. Weight gain, especially for athletes, is often a very positive thing for health and performance. Enjoying the holidays and/or off-season, with all the special food and activity shifts, does not inherently mean weight gain: if your body does change, the science suggests it will be minimal and balanced out across different seasons. Remember, seek support from a registered dietitian if you are struggling with your fueling, as well as thoughts around food and your body: we are here to help! TOPIC TIMESTAMPS: 1:20 The fear of overfueling and diet culture messaging 5:20 Weight gain during the holiday season 7:10 Normalizing weight fluctuations 13:00 Weight gain as a positive change 14:45 Off-season weight changes in athletes 17:15 Summary: how a sports dietician views weight changes I mentioned Episode 160. The Fear of Overfueling + Trail Running Nutrition with Keely Henninger for more on this topic. Follow me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

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