Women's Performance

At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance. This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019. Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women. During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best. Episode three discusses questions and confusion around hormone related conditions like PCOS, endometriosis, Hashimotos, and more. Plus, Sarah and Dr. DiGirolamo address fertility and egg freezing. For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal. Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/ Listen to Episode 1 of Hormonal Listen to Episode 2 of Hormonal Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance. This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019. Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women. During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best. Episode two discusses questions around hormonal birth control and IUDs, fertility treatments, and pregnancy, including: For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal. Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/ Listen to Episode 1 Research: https://pubmed.ncbi.nlm.nih.gov/32666247/ https://www.ncbi.nlm.nih.gov/books/NBK164632/ https://www.sciencedaily.com/releases/2006/01/060104232338.htm https://pubmed.ncbi.nlm.nih.gov/33993156/ https://pubmed.ncbi.nlm.nih.gov/29283683/ https://globalsportmatters.com/health/2022/02/28/what-happens-female-athletes-pill-oral-contraceptives/ https://www.outsideonline.com/health/training-performance/hormonal-birth-control-athletic-performance-research/

At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance. This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019. Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women. During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best. Episode one covers all the basics about your hormones, including: For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal. Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/ Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

What happens when you leave a situation that is holding you back and you start betting on yourself? Anything becomes possible in the case of today’s guest, Vicki Anstey. After 20 years in a relationship that limited and stifled her, this former advertising professional, turned fitness pioneer and award-winning entrepreneur, became (at age 41) one of the first ever women to participate in Channel 4’s ‘SAS Who Dares Wins’, reaching the final stages after 11 days in extreme conditions at an altitude of 3,000ft in Chile. In 2021, she and two other women, the Girls Who Dare, set a new World Record for rowing unaided across the Pacific Ocean, confronting her fear of deep, open water to do so. It took 60 days, 17 hours and 6 minutes. Her most recent endeavor was a five day race in one of the northernmost, remote parts of the world, The Arctic. She covered a distance of over 230km in temperatures of -35 degrees, carrying everything she needed to survive. Up next? She and a team of three other women (Four the Record) are tackling the World’s Toughest Bike Race, the Race Across America (RAAM), covering 3,000 miles across 17 states in just 7 days. They are attempting to break the women’s world record in this event. On paper, Vicki is an avid adventurer, but her biggest achievements are less about the adventures, and more about her self-discovery. In times of adversity and extreme difficulty, Vicki learned to tap into her self-reliance, trust, and emotional endurance. Today, Vicki shares her personal story with Sara, including: Vicki’s story is one of wild bravery and self-knowledge, but her true wisdom comes from her own internal journey and ability to understand her strengths, remain emotionally resilient, and overcome her fears. These are the skills that make her incredible achievements all the more inspirational. Vicki Anstey Website Vicki's Instagram Four the Record RAAM Website Four the Record Instagram Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/...

Are you feeling stress or anxiety about something right now? How are you holding your shoulders? Are you breathing through your nose or your mouth? Is your breath shallow or deep? This week, Sara talks with Stephanie Green about the power of breathwork to alleviate anxiety and lift your mood. Stephanie is a Vancouver Islander who lives in Nanaimo. She is founder of OmTown Yoga Studio and is also an ultra runner and mountain biker, turned multi-day adventure racer. Like so many guests, Stephanie learned how to overcome patriarchal notions that limit women's potential, and used her own knowledge, physical strength, and skill to propel her mental and emotional growth. Sara and Stephanie discuss: So, breathe deep (through your nose), relax, and enjoy the episode. Follow Stephanie on Instagram Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

45 Days, One hour and 27 minutes. That’s how long Nini Champion and Lisa Roland spent rowing non-stop in the Atlantic Ocean during the 2023 Talisker Whiskey Atlantic Challenge, a 3,000 nm unassisted ocean row beginning in La Gomera, Spain and finishing in the Caribbean port of English Harbour, Antigua. (For our non-maritime audience, that’s over 3452 land miles and 5555 kilometers!) In two-hour increments and through every curveball from Mother Nature imaginable, the ladies traded rowing, eating, and sleeping duties, all while setting a new world record for the women’s pair in this event. Sara chats with both Nini and Lisa today as they share details about their inspiration for this feat of endurance, their training regime, how they stayed alert and supportive of each other’s physical and mental needs. Yes, it’s extremely important to be physically strong, as they say, but these two women who both have impressive resumes in the sailing industry, also stress the importance of having a strong mindset and a mission-drive goal. Their mission? It’s a personal one, especially for Lisa. They raise money for their Bridges Over Water Program, providing scholarships for young adults who have aged out of the foster care system and want to pursue a career in the maritime industry. Lisa herself was a product of the foster care system and, at 15, experienced challenges with addiction and homelessness. Sailing saved her and she and Nini hope to provide the same safety net for others. Not only is this an inspiring (and also humorous) look at their race and expedition, it is also an example of two women succeeding together and elevating the possibilities in a male dominated industry — which is women’s performance at its best. cover photo courtesy of World's Toughest Row Team Ocean Grown Website Bridges Over Water Grant Fund Follow Team Ocean Grown on Instagram Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Lindsay Housman was floored when she learned that women are considered “a confounding variable” when it comes to scientific and athletic research. That is to say that women are rarely researched because they are more “complicated.” This is especially true in the athletic footwear industry where most research has been done exclusively on men and then applied to women as a “smaller version of men.” Learning this was a lightbulb moment for this entrepreneur with two twin daughters (who also happen to run). Hettas, performance running shoes for women, was born. Truth be told, there are multiple differences between males and females in this area as it pertains to anatomy, physiology, and biomechanics and, today, Hettas is leading this charge in female specific research and design, thanks to their relationship with Dr. Chris Napier. Chris is a clinical assistant professor at the Department of Physical Therapy at the University of British Columbia. He is also a member of the Minerva research group at Simon Fraser University. His research interests include running biomechanics and injury prevention, particularly through the use of wearable technology. Lindsay and Chris unpack their process from idea to full fledged running shoe. They discuss: Not only are they providing a practical product to help women perform better, but Hetta’s is also mission driven to lead the way in women’s research, encourage female business leadership, and close the confidence gap between males and females in the athletic industry. And, according to Lindsay, Chris, and the entire Hetta’s team, there is no better way to serve young girls and women- especially their own daughters.

Prepare to be educated and outraged in today's episode. This week, we feature a recent episode of the Feisty podcast Hit Play Not Pause, hosted by Selene Yeager, with guest Dr. Elizabeth Comen. From being burned as witches to being barred from attending medical school, from being dismissed as hysterical to well, just being dismissed, from being shamed to being sexualized, the medical system has a long, sordid history in how it treats women and women’s health. And those toxic roots still poison the waters we have to navigate to this day. If you’ve ever wondered why we’re so far off the back with regards to our understanding of women’s health and wellness and treatment, this week’s guest Dr. Elizabeth Comen, author of All in Her Head: The Truth and Lies Early Medicine Taught Us About Women’s Bodies and Why It Matters Today has some answers. Elizabeth Comen, MD, has dedicated her medical career to saving the lives of women. An award-winning, internationally sought-after clinician and physician-scientist, Dr. Comen works as a medical oncologist with a specialty in breast cancer at Memorial Sloan Kettering Cancer Center and is an assistant professor of medicine at Weill Cornell Medical College. She earned her BA in the history of science from Harvard College and her MD from Harvard Medical School, then completed her residency in Internal Medicine at Mount Sinai Hospital and her fellowship in oncology at Memorial Sloan Kettering Cancer Center. She lives in New York City with her family. You can learn more about her and her work and buy her book at www.drelizabethcomen.com Resources All in Her Head at Amazon Cover photo credit: Deborah Feingold Photography Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Young people don’t have a clue about our potential as aging women and, you know what? Most aging women don’t either. We’re fed a narrative that we’re supposed to slow down as we age, become less adventurous, and settle into a more “stable” cautious life. A pervasive myth, even, is that women no longer want these aspects of fun, recklessness and exhilaration, but is this true? Author, Caroline Paul, explores this topic in today’s conversation with Sara Gross. Her latest book, TOUGH BROAD, is a deeply researched exploration into the science and psychology of the outdoors and our place in it as we age. Caroline spoke with adventurous women around the country about their aging journeys and the activities that have changed their lives – including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examines the different ways that activity and the outdoors can help us age better, become happier, and improve our spirit, mind, body, and heart. As you’ll hear, it’s never too late to learn and explore something new, even if it is just a simple walk outdoors. Our brain is constantly rewiring and can become even more innovative and creative with our pursuits as we age. So whether it’s bird watching, mountain biking, or (yes) even wing walking, know that adventure awaits, regardless of your age. Order TOUGH BROAD Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Sara welcomes Arielle Knutson, the new CEO of Oiselle, a women's running apparel brand focused on empowering women and building a supportive community. Arielle shares her journey from marketing at Nuun Hydration to leading Oiselle, emphasizing the value of marketing to women in sports to build confidence and experience the transformative power of sports and community. Knutson, a lifelong athlete, reflects on her background in gymnastics, and her transition to running and IRONMAN triathlon, highlighting the impact sports have played on her own self-discovery, goal-setting skills, and discipline. Sports, of course, also translate into her leadership style, where she emphasizes transparency, personal connection, and predictability as key elements in her effective team leadership. Arielle and Sara also share advice for women aspiring to senior leadership roles, including: Since her time at Nuun, Arielle has been pioneering growth in sports and business for women. Now, at the helm of Oiselle, she’s ready to soar. Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Holley Samuel, from holleyfuelednutrition.com discusses fueling for peak performance. Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - why you want to eat and drink water within an hour of waking each day. Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “healthy” ones. As she says, we need to put ALL food on a level playing field. Follow Holley's new account on Instagram @holleyfuelednutrition And visit her website at https://holleyfuelednutrition.com/ Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

How do we address the public health issue of disordered eating and underfueling in an impactful and meaningful way, especially with younger female athletes? That’s what Sara discusses today with Traci Carson PhD, an epidemiologist with expertise in women's health and performance. Traci shares her personal journey with amenorrhea and the lack of information she received, which is what has ultimately influenced her field of work. They touch on the complex challenges of addressing disordered eating in sport environments and the importance of prevention and treatment, plus different contraceptive methods and their effects on hormones and one’s ability to ovulate and, ultimately, conceive. Topics include: Ultimately, along with continued education, it is crucial to have more women modeling healthy behaviors and showcasing body size diversity in order to change perceptions and help young women understand the potential long term impact of short term decisions. Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Today, Sara Gross is joined by Atsuko Tamura, former president of Seatlle-based Oiselle, a women’s running apparel company. They discuss: And, as president of Oiselle (until February 1st!), Atsuko also highlights the importance of women-led and women-owned brands and the impact of sports on personal growth. As she says, “When women’s hearts are full, they build community. They go out, they gather, and they grow.” As Atsuko demonstrates, women have the power to transform communities and lives. And that can change the world. Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Today's episode is a journey into the inspiring world of Another Mother Runner, a brand that started with a single book in 2010 and has grown into a global community. Co-founders, Dimity McDowell and Sarah Bowen Shea, share the evolution of Another Mother Runner, from book signings at race expos, to the virtual powerhouse it is today. Now, with three books, multiple podcasts, blogs, social media content, training programs, annual retreats, and more, Sarah and Dimity have created a vibrant and supportive space for mothers and women in the running world. Sarah and Dimity share their insights into their phenonenal growth: Throughout the conversation, Sarah and Dimity unpack their personal experiences, plus some heartwarming and humorous stories behind AMR, a brand that has not only transformed the running landscape but has also created a global sisterhood of empowered and happy runners. Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

A few years back when Goals Sports founder, Caroline Fitzgerald, learned that women's sports receive less than 1% of global sponsorship dollars, she knew she had to do something. She also knew about the research that shows that sponsors of women's sports teams actually see better returns on their investments than sponsors of men's sports teams. So she set out to show brands, networks, and investors that it's good business to invest in women's sports. Over the last couple of years, women's sports viewership numbers have been hitting record highs. A lot of impressive stats have been thrown around, like 'women's sports is set to become a billion dollar industry in 2024' and 'the percentage of sports media dedicated to women is up from 4% to 15%.' But what does that really mean? It all gets unpacked as Sara and Caroline make the business case for women's sports. Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

Sarah Spain is a self-proclaimed Feisty advocate for Women’s sports. As a lifelong athlete and sports journalist at Fox Sports, ESPN, and ESPNW for several years, she’s had to figure out how to succeed in a heavily male-dominated space. Not surprisingly, that has come with difficult moments and plenty of trolls. She’s been sexually harassed, she’s had to wear sexy outfits with extra cleavage, and she’s been patronized and talked down to. She’s had to “play the game.” Sarah, fortunately, is also a witness (and an unapologetic advocate) to the massive growth of women’s sports thanks, in part, to her work in the media. Sara and Sarah discuss: The proof of progress is in the growing numbers and followers; however, a wave of popularity always faces pushback and opposition. Our role is to recognize that the work doesn’t stop. As Sarah says, we must be grateful and present in the moment that we've earned and worked for, and still make sure that we’re continuing to be proactive. Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/

From mood and memory to inflammation and performance, understanding gut health is one of the new frontiers of study in health, particularly women’s health. Sara unpacks this topic with Dina Griffin, MS, RDN, CSSD, CISSN, METS II, and founder of The Nutrition Mechanic. Dina and Sara discuss the concept of gut health, which has expanded beyond just bowel movements and colon cancer, to include the many ways the gut affects our overall health and well-being. Topics in their discussion include: Because gut health and the microbiome are such complex subjects, and because multiple factors affect the health of the gut, there is no “one size fits all” solution to addressing gut health issues; however, Dina emphasizes consumption of fiber-rich foods, including fruits, vegetables, legumes, and probiotic foods like kimchi and sauerkraut to feed the microbiome. To learn more about Dina Griffin and her work, follow Nutrition Mechanic.

This episode originally dropped on January 9, 2023. Navigating the waters of perimenopause can be daunting whether you’re in them, or will be eventually. What if there was someone who could be your guide? Well, this week, we welcome Selene Yeager to do just that. As the host of Feisty Media's Hit Play Not Pause podcast, author, and overall menopause guru, Selene shares what she wishes she knew before she entered perimenopause - and how lifting heavy really is THAT great. Selene & Sara discuss the many ways perimenopause impacted their performance, and how plyometrics, lifting heavy, and fueling properly helped turn this around. Selene also explains how serious some of the 36 symptoms of menopause can be for our mental and physical health and why we need to advocate for ourselves. Whether you’re going through the menopause transition now, or will be - this is the podcast for you. Follow Selene on Instagram @fitchick3 Follow Feisty Menopause on Instagram @feistymenopause Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase

This episode originally dropped on May 29, 2023. Creatine is having a moment and, as today’s guest, Shannon O’Grady says, “Creatine has been waiting for its moment for decades.” Shannon has her PhD in Nutritional Physiology and is the COO and Chief Product Officer of Gnarly Nutrition, where she leads product research and innovation across their entire line of products. Today, she and Sara focus their conversation on creatine. Creatine is the most studied ergogenic aid and, early on, was pigeonholed as mostly a bodybuilding supplement. Research is now clear that the benefits of creatine are far greater than just increased muscle mass (although that’s a great benefit). It has been shown to help in: Sara and Shannon discuss what creative is, how it’s produced and synthesized, how it could possibly provide all of these benefits, the best types, dosages, and the importance of being NSF Certified for safety and efficacy in a “wild west” industry. The advantages of creatine supplementation are clear and the question has gone from, "Why would I take that?" to "Why wouldn't I?"

Sometimes successful performance in athletics involves a massive pivot. This is the case with today’s guest, Gina Grain. Growing up as a soccer player, Gina had aspirations of playing in the Olympic games, but multiple knee surgeries and injuries sidelined her dream and she was told she would never run again. A friend at the gym where she lifted weights suggested cycling and she did eventually make it to the 2008 Olympic Games — as a track cyclist. Gina holds a Master's in Exercise Science, focusing on strength and conditioning, and now works with clients of all ages and levels in her business Train with Grain. She has been in the strength and conditioning field for over 20 years and has worked with World Champions, Olympians, and people striving for better health and personal greatness. Gina and Sara discuss: Gina’s programs are available in-person and online at Trainwithgrain.com and her YouTube channel is also at @trainwithgrain Sign up to Receive The Feisty 40+ Newsletter: https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter: https://www.womensperformance.com/the-feist Follow us on Instagram: @feisty_womens_performance Feisty Media Website: https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners: Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase