Female Athlete Nutrition

Lindsey Elizabeth Cortes

As a Sports Dietitian for NCAA, professional, and recreational athletes alike, I know how powerful nutrition can be. I also know how quickly a female athlete can fall into the trap of disordered eating, under fueling, or amenorrhea which severely limits their health and physical potential. That’s why I’m sharing my knowledge of female-specific nutrition, training, body image, and mindset to help you fuel your body to perform at your highest level. Whether you are looking for a competitive edge with your nutrition training and mindset, or looking to overcome harmful nutrition habits and body acceptance, you’ve come to the right place! read less
Health & FitnessHealth & Fitness

Episodes

189. The Power of Physical Therapy for Injuries, Pain, Breast Cancer Recovery + More! with Dr. Bobbie & Dr. Jess
Jul 11 2024
189. The Power of Physical Therapy for Injuries, Pain, Breast Cancer Recovery + More! with Dr. Bobbie & Dr. Jess
This episode of the Female Athlete Nutrition podcast is with two great friends and physical therapists, Dr. Bobbie and Dr. Jess. They also co-host the Two Gals and a Glass Half Full Apple Podcast. Dr. Bobbie is a former competitive gymnast who now works with gymnasts, amongst other sport athletes, as a physical therapist at Level Up Osteopractic and Wellness in Naperville, IL. While Dr. Jess is the owner and founder of Core Essentials Physical Therapy & Wellness in Jacksonville Beach, FL, and specializes in breast cancer recovery and complex musculoskeletal disorders. They both believe in a holistic approach to mental and physical health and wellbeing. We speak to the complexity and nuance of pain science and management, as well as the role of psychology here. As two doctors of physical therapy, Dr. Bobbie and Dr. Jess explain the education pathway to becoming a physical therapist, alongside other healthcare professions like dietitians. We discuss some of the challenges and shortcomings of the current healthcare model, and the role of speciality providers in the diagnosis and management of specific problems.  Dr. Jess highlights the importance of physical therapy during and following treatment for breast cancer. She helps women regain strength and mobility in their upper body, as well as reducing and managing swelling through lymphedema therapy. While Dr. Bobbie works with athletes recovering from injuries, keeping them in their sport at the highest level possible. She explains what manual therapy actually is, when and why it might be useful,  Believe it or not, physical therapy can be an effective approach to treating migraines and headaches, and Dr. Bobbie explains why and how. We end with both Dr. Bobbie and Dr. Jess answering the end of the podcast questions. TOPIC TIMESTAMPS: 6:15 The importance of a holistic approach to health and well-being  8:50 Pain science and psychology  13:40 Dr. Bobbie and Dr. Jess’ friendship through grad school and beyond 16:00 Pathway to becoming a physical therapist; healthcare professions and certifications 18:20 Challenges with the current healthcare system; the role of physical therapists 25:00 PT and breast cancer 36:00 Lymphedema therapy to reduce swelling 44:10 Understanding manual therapy, joint and spinal manipulation, and other PT approaches 52:55 Treating headaches with physical therapy 55:20 Tips for athletes seeing physical therapists 59:50 End of the podcast questions Check out Dr. Bobbie and Dr. Jess here: Website: www.2-gals.com Apple Podcasts: Two Gals and a Glass Half Full Apple Podcasts Spotify: Two Gals and a Glass Half Full Spotify Podcast YouTube: Two Gals and a Glass Half Full YouTube Podcast Facebook: https://www.facebook.com/twogalsandaglasshalffull Instagram: @twogalsandaglasshalffull  Follow your host, Lindsey Cortes, on Instagram @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
188. JaNay Honest: Overcoming Injuries and Doubt to Compete as an NCAA DI Gymnast
Jul 4 2024
188. JaNay Honest: Overcoming Injuries and Doubt to Compete as an NCAA DI Gymnast
This episode of the Female Athlete Nutrition podcast is with former elite gymnast JaNay Honest. JaNay shares her gymnastics journey, overcoming multiple knee surgeries and doubt to compete at the NCAA DI level for UCLA, the best collegiate gymnastics program. We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college. JaNay highlights UCLA’s tasty food options, as well as the nutrition support she received as a top college athlete, focusing on energy for performance, injury recovery and pain management. We discuss JaNay’s fueling approach as an elite gymnast, and how that has changed now she’s no longer training and competing at that level. JaNay and I provide listeners with tips for intuitive eating as an athlete without falling into disordered eating. JaNay talks about her transition post college to becoming a professional dancer and sports broadcaster, and how career decisions don’t have to be decided in college! TOPIC TIMESTAMPS: 5:00 JaNay’s start in gymnastics  8:40 Overcoming doubt to walking onto UCLA’s top NCAA DI gymnastics program; college recruiting advice 17:30 UCLA’s delicious food offerings! 19:10 Sports nutrition and intuitive eating as an athlete  25:50 Fueling as a “non-athlete” after college gymnastics 33:20 Injuries and surgeries as an athlete: fueling recovery  36:30 Listening to your body; pain management  44:00 Life after college athletics as a professional dancer  49:05 Career advice; Balancing multiple jobs and different interests  54:00 Sports broadcasting and being a women in sports media  1:05:00 End of the podcast questions Follow JaNay on Instagram @janayhonest and your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
187. How a Professional Athlete Fuels and Trains + Why You Should Embrace Fats! With Dani Moreno
Jun 27 2024
187. How a Professional Athlete Fuels and Trains + Why You Should Embrace Fats! With Dani Moreno
This episode of the Female Athlete Nutrition podcast is with Adidas-sponsored professional trail runner Dani Moreno. Dani ran cross country and track at the NCAA Division I level, where she struggled with burnout and all the demands of student-athlete life. Following graduation, she found balance outside of sport, before returning to competitive running, this time on the trails. She shares these challenges, as well as how she navigated puberty and body changes in high school that affected her performances. We discuss how nailing your nutrition is a constant learning curve, sharing our current health-promoting nutrition goals. Dani highlights her favorite foods for fueling training and recovery, including the importance of fats like butter and whole milk. Dani talks about her life as a professional athlete running sub-ultra trail distances, and the importance of recovery for performance. Dani is a wonderful example of a fast, fit, and fueled female athlete, and we hope you enjoy this episode! TOPIC TIMESTAMPS: 2:00 Dani’s athletics journey: from HS soccer to pro running 4:45 Puberty and body change challenges; the power of positive mentors 12:00 Burnout as a college athlete 16:00 Finding a life outside of sports; returning to competitive running on the trails  21:45 Day in the life of a professional trail runner 25:00 Nutrition goals (“healthy” ones!) 27:40 Fueling tips for training and recovery: the importance of fats (e.g. butter and whole milk) and protein for performance and staying injury free 31:00 Race day nutrition and hydration: before, during and after 35:00 Highlighting sub-ultra trail running with Dani’s SubHub podcast 40:05 End of the podcast questions  Check out the SubHub podcast Follow Dani on Instagram @dan_yell_a and your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea
Jun 20 2024
186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea
This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized. In this episode we talk about: 4:20 Elise’s diverse athletic background: early running success 8:00 The impact of becoming an Olympian and American recorded holder  10:20 Mentoring athletes through Voice In Sport (VIS) 13:30 Elise’s RED-S struggles 17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing 21:00 Dealing with body changes and disordered thoughts 23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports  29:00 Nutrition after RED-S and period recovery 32:50 Elise’s passion for baking with her sisters; the social side of food 35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream! 41:50 End of the podcast questions Check out Voice In Sport (VIS) where both Elise and I support female athletes. Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD
Jun 13 2024
185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD
This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols.  Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based. TOPIC TIMESTAMPS: 2:15 Angie’s athletics and nutrition background 7:35 Nutrition for baseball and softball athletes  10:55 Meal timing and frequency: breakfast, around training/ competitions  13:05 Caffeine and energy drinks 16:05 Stimulant, sleep, and appetite use in athletes for energy 18:35 Nutrition during long competition seasons; when your game day diet is your daily diet 20:30 Variable energy needs based on training; using technology to estimate needs  23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds) 26:15 Healthy weight and muscle gain tips: “mass = gas”  36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body” Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak
Jun 6 2024
184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak
This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience.  Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing  13:50 Switching to collegiate rowing  17:20 Lindsey’s path to coaching lacrosse 23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind 26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being 29:15 Women in sports as coaches and athletes  31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes 39:45 Mental health resources on college campuses/ coach team mental health activities  46:00 How improving athletes’ mental health improves performance 51:40 Promoting a positive nutrition culture in sports teams 1:00:40 End of the podcast questions  Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University  Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members: 119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro 118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell 114: Student-Athlete Mental Health Matters! With Arla Davis Follow your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge
May 30 2024
183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge
This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative.  Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions. TOPIC TIMESTAMPS: 4:10 Melissa’s experience with RED-S and bone stress injuries  7:10 How RED-S can affect every body and in a variety of ways 14:30 Performance (+ health) benefits of RED-S recovery  21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program 28:00 Using research to give practical takeaways for female athletes  31:25 Male vs female athlete research  33:40 Is menstrual cycle nutrition a thing? 39:20 Iron absorption in women; examples of our bodies being smart! 42:10 Why RED-S is a survival tool; the importance of working with your body 45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN 57:30 End of the podcast questions  Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDN
May 23 2024
182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDN
This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here! Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle. Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too. I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”!  TOPIC TIMESTAMPS: 1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already  4:30 3 tips for healing from disordered eating  10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian 15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132 19:30 My birth control experiences; understanding your menstrual cycle and hormones  28:40 Menstrual cycle nutrition  30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning  39:10 Meal planning tips  41:15 Body changes around pregnancy and as a mom 42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143 49:05 Food fundamentals and *not* food and hydration rules Follow me, your host Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order
181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDN
May 16 2024
181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDN
Trigger warning: this episode talks explicitly about disordered eating behaviors, calories, and other numbers that other people might find triggering. Feel free to give this episode a pass, or ask a trusted person to check this episode out before you.  This episode of the Female Athlete Nutrition podcast is the first in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! Today, I dive into my beginnings with nutrition as a young gymnast and track athlete, who became obsessed with food as a means to be healthier for my sport and control my body. As we’ve heard before, this was a slippery slope into RED-S and an eating disorder that led to multiple injuries and illnesses, delayed puberty and amenorrhea. Obsessed with food, counting calories and macros, I studied nutrition in college, and this fuelled my eating disorder. Growing up I was known as “little Lindsey” and I fixated on this identity, attempting to control my body through exercise, purging, and restriction. I share about my struggles accepting weight changes, especially during times of injury and illness. Ultimately, years of underfueling and over-exercising prevented me from reaching my athletic potential as an NCAA Division 1 athlete, and led me to mental and physical burnout. This exhaustion was the catalyst for my recovery, and I started exploring nutrition in a healthy way, fueling my body properly and finding intuitive eating. Stay tuned for Part 2 next week in episode 182! TOPIC TIMESTAMPS: 1:15 Introducing this 2-part episode series on my story  4:50 My early nutrition and body story: youth gymnastics, calorie counting, diet culture  13:00 Studying nutrition in college 18:45 Puberty and primary amenorrhea, and an ovarian tumor 21:30 An ovarian tumor and health struggles; impacts on athletics, weight, and eating 26:45 Amenorrhea in athletes; birth control and periods   29:00 Disordered eating and weight concerns as a college athlete 34:35 Injuries and illness from underfueling  36:00 Weight gain reactions: over-exercising and purging  38:35 Recovering from disordered eating and over-exercising 41:10 Finding distance running and sports nutrition in a healthy way 43:00 Further challenges with body composition, fueling, and injuries 45:00 Making peace with food and body changes; re-entry into competitive sports 50:00 Starting my business Rise Up Nutrition; learning from my struggles  Follow me, your host Lindsey Cortes, @female.athlete.nutrition  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6  THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. 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
180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon
May 9 2024
180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon
This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:20 Nutrition messages and ED beginnings in HS  11:10 Carrie’s running journey 13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries 18:25 Taking a break from sports; the importance of different identities outside of sports 25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts 30:45 Returning to sports healthier and fueled  33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery  36:40 The importance of recovery for performance improvements 39:50 Fueling training demands; how to meet your nutrition needs 45:40 End of the podcast questions Follow Carrie on Instagram @carrieverdon and me, your host Lindsey Cortes, @female.athlete.nutrition  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6  THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order.
179. The Importance of Nailing Nutrition Basics Even For The Pros (+ Is Candy Good Fuel?) with Kim Conley
May 2 2024
179. The Importance of Nailing Nutrition Basics Even For The Pros (+ Is Candy Good Fuel?) with Kim Conley
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
178. How To Fuel Performance Breakthroughs with an Elite Runner + Sports Dietitian Maddie Alm, RD
Apr 25 2024
178. How To Fuel Performance Breakthroughs with an Elite Runner + Sports Dietitian Maddie Alm, RD
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
177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca Windell
Apr 11 2024
177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca Windell
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
176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun
Apr 4 2024
176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun
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
175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke
Mar 28 2024
175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke
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
174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDN
Mar 21 2024
174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDN
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
173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin
Mar 14 2024
173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin
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
172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia Boone
Mar 7 2024
172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia Boone
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
171. How Learning To Taste Your Food Can Actually Improve Health + Performance with Lexi Cole, RD
Feb 29 2024
171. How Learning To Taste Your Food Can Actually Improve Health + Performance with Lexi Cole, RD
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
170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford
Feb 22 2024
170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford
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