Eat More Carbs | A Period Recovery Podcast

In this episode of Eat More Carbs, Jenna, Lilly, and Reilly get real about the most common mistakes they see female athletes make while trying to recover their periods. When you are navigating hypothalamic amenorrhea and low energy availability, it is easy to fall into the trap of thinking you are doing enough when your body still feels under fueled. We break down the psychological and physical hurdles that often stall progress.Each of us shares a specific, recurring pitfall we see in our practice that keeps athletes stuck in the recovery plateau. We discuss why partial recovery often leads to burnout and why half measures in fueling usually result in a cycle that remains missing. By identifying these common errors, we hope to give you the clarity needed to adjust your approach and finally see the hormonal shifts you have been working toward.If you have been making changes but still haven't seen your period return, this episode will help you identify what might be holding you back. Our goal is to move you past the trial and error phase and toward a sustainable, fully fueled life where your athletic performance and hormonal health can finally coexist.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode, Jenna, Reilly, and Lilly dive into the confusing world of the supplement industry specifically for female athletes dealing with low energy availability and hypothalamic amenorrhea. We play a game of smash or pass to determine which popular supplements are actually worth your money and which are just clever marketing. Many athletes struggling with a lost period look for a quick fix in a pill or powder, but we discuss why most hormone balancing supplements cannot override a significant energy deficit.Throughout the episode, we analyze specific products like vitex, magnesium, and various supplements to see if they truly support the endocrine system or if they are simply distractions from the real work of fueling. We also highlight the few essential nutrients that female athletes in recovery should actually monitor to prioritize their period recovery journey.By the end of the episode, you will have a much clearer understanding of how to navigate the supplement aisle without falling for expensive trends that do not have an impact on period recovery. If you are an athlete working through hypothalamic amenorrhea recovery, this breakdown will help you prioritize the recovery tools that actually work and what supplements to buy and which ones to skip.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of the Eat More Carbs podcast, Jenna, Reilly, and Lilly are breaking down how a chaotic college schedule can lead to accidental under-eating that can shut down your cycle. We dive into a real life case study of an athlete Lilly worked with who lost her period to Low Energy Availability (LEA) while trying to balance the demands of campus life and high intensity training. We analyze the physiological red flags of Hypothalamic Amenorrhea (HA) and discuss why your body views a busy, under fueled lifestyle as a high stress environment that isn't safe for reproduction. Lilly outlines the nutritional changes she helped this client use to get her period back. We explore why adequate fueling is the non-negotiable foundation for hormonal health. Whether you’re a student athlete struggling to find time to fuel or just wondering why your cycle has gone MIA, this episode delivers the science backed reality check you need to prioritize recovery and fuel your performance without the stress.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode, Jenna, Reilly, and Lilly talk through the latest nutrition trends and controversies that are officially driving us bananas. We kick things off with a deep dive into the Vital Farms controversy and the social media cancellation of the egg giant. As Sports Dietitians, we analyze the claims surrounding linoleic acid, seed oils in chicken feed, and whether the label is actually greenwashing or a misunderstood industry standard. We break down if your egg choice is actually impacting your health or if this is just another wave of wellness industry fear mongering. We also chat about the 200g protein Instagram influencer diets that are currently dominating fitness feeds. We discuss why these extreme protein targets often do more harm than good for period recovery. We compare these influencer approved numbers against other guidelines to find the truth about muscle protein synthesis and total daily intake. Whether you are curious about the Vital Farms scandal or wondering if you actually need 200g of protein, this episode of Eat More Carbs delivers the evidence based reality check you need to fuel your body without the stress.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Relative Energy Deficiency in Sport (REDs) and Hypothalamic Amenorrhea (HA) are often the hidden drivers behind stalled performance and health issues in athletes. In this episode of Eat More Carbs, Jenna and Reilly are joined by Dr. Katherine Hill, MD, to provide clinical clarity on the path to period recovery and hormonal health. Dr. Hill is a board-certified physician, former Stanford swimmer, and cofounder of AthleatMD, a practice dedicated to the medical and nutritional needs of competitive athletes. Drawing from her experience as a lead physician at Equip Health and a Clinical Assistant Professor at Stanford, she breaks down why restoring a natural cycle is a non negotiable metric for athletic longevity.The conversation addresses the physiological impact of low energy availability and the common medical misconception that birth control is a solution for HA. Listeners will learn about the role of bone density, the necessity of adequate fueling, and the medical frameworks used to treat HA and REDs in high performance sports. This episode serves as a vital resource for athletes, parents, and coaches navigating the transition from under fueling to optimal health.Resources Mentioned for Dr. Hill:Email: info@athleatmd.com Website: athleatmd.com Instagram: athleatmd & katherine_hill_mdThe Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Are you struggling with the idea of weight restoration during period recovery? In this episode of Eat More Carbs, we’re diving deep into one of the most challenging but essential parts of healing Hypothalamic Amenorrhea (HA): the weight restoration process.As Sports Dietitians, we hear the same questions every day: Will I have to restore weight in order to get my period back? How much weight will I have to gain? How long will weight restoration take? Today, we break down why your body might need weight restoration for hormonal health and why weight restoration looks different for everyone. We discuss the physiological reasons behind weight shifts, how to navigate the mental hurdles of body changes, and practical ways to approach this phase of recovery with more compassion and less fear.The Eat More Carbs Podcast is the go-to podcast for female athletes who want to recover hypothalamic amenorrhea! Hosted by Steady State Performance Nutrition who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly (@reilly.beatty.nutrition) , Jenna (@jenna.fisher.nutrition) and Lilly ( @lillyreimer.nutrition) on InstagramStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Should Lindsey Vonn be competing in the 2026 Winter Olympics after her recent injury? In this episode of Eat More Carbs, we’re stepping away from our usual nutrition topics to give our professional Sports Dietitian Reaction to the biggest headlines in the sports world. We break down the news of Lindsey Vonn’s Olympic comeback in Italy, discussing the physical and mental demands of competing with a complex injury.Plus, it wouldn't be February without a Super Bowl LX Ad Review, we’re sharing our favorite (and least favorite) moments from the big game. Tell us your favorite (or least favorite super bowl ad in the comments!  The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of the Eat More Carbs podcast, Jenna, Reilly, and Lilly react to a runner's viral what I eat in a day video. While social media is full of aesthetic fueling videos, many of them promote restrictive habits that are actually detrimental to long term athletic performance and health. A major focus of this conversation is debunking common misconceptions and myths in period recovery. For athletes struggling with hypothalamic amenorrhea, receiving conflicting advice is one of the most frustrating parts about recovery. The episode also tackles the heavy reality of the constant pressure and desire to be thin in today's society. Jenna, Reilly, and Lilly have an honest discussion about navigating body image triggers in a world that prioritizes thin over performance. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program 

In this episode of Eat More Carbs, Jenna and Reilly break down the essential framework for period recovery in 2026. They define the critical differences between Low Energy Availability (LEA), Relative Energy Deficiency in Sport (REDs), and Hypothalamic Amenorrhea (HA), highlighting the specific red flags athletes often miss. The conversation focuses on the physiological necessity of achieving a positive energy balance to signal safety to the endocrine system. Jenna and Reilly explain what eating for recovery actually looks like in practice, the biological signs that your recovery is upward trending, and why shifting out of a chronic energy deficit is the non-negotiable first step toward restoring a menstrual cycle and optimizing long term hormonal health.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutritionStruggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program 

Welcome to Steady State Performance Nutrition!! We are so excited to share this rebrand with you! You’ll still find us here on the podcast every Thursday! Check out our new website!The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

In this episode of Eat More Carbs, Reilly gets personal about her own experience with Hypothalamic Amenorrhea (HA) and the reality of recovering while maintaining an athletic identity. She breaks down the specific red flags she ignored, the mental struggle of being an athlete going through recovery, and the shifts required to start recovery. Reilly and Jenna discuss why ‘healthy’ habits often are the start of low energy availability and provide a transparent look at what the recovery process actually looks like for an athlete. Whether you're struggling with a lost period or trying to balance performance, this episode offers a look at the physical and psychological hurdles of HA recovery.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition 

In this episode of Eat More Carbs, Jenna and Reilly dive deep into the newly released 2025 Dietary Guidelines and discuss a critical question: Should female athletes in HA recovery actually follow them? While general health guidelines are designed for the average person, the needs of a female athlete working to restore her period are vastly different. Jenna and Reilly break down the recommendations that might actually be hindering or helping your hormonal health, the nuances of fueling for performance, and why fueling looks different when you're working towards recovering your cycle.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

In this episode of Eat More Carbs, Jenna and Lilly break down a real life hypothalamic amenorrhea (HA) recovery case study of a Division 1 collegiate female distance runner who got her period back while training and competing in college. They discuss the biggest challenges she faced as a college runner, including high training volume, chronic underfueling, fear of weight gain, performance pressure, and the mental barriers that often keep female athletes stuck without a period. Jenna and Lilly walk through what actually supported her period recovery, how consistent fueling and mindset shifts played a role in restoring her cycle, and where she is now in her HA recovery journey as a competitive runner.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program.

In this episode of Eat More Carbs, Jenna, Reilly, and Lilly unpack the weight loss conversations, body-focused advice, and wellness trends they hope athletes leave behind this year.They dive into why weight-centric messaging, narratives, and viral TikTok wellness advice can negatively impact fueling, performance, and recovery. The discussion breaks down how these ideas show up in endurance sports, and what athletes actually need to focus on instead.If you’re ready to move into the new year with more nuance, better fueling, and less nonsense, this episode is for you.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program. 

Our final episode… of 2025! Thank you for listening and supporting the Eat More Carbs Podcast! We are so thankful for all of you! Have a wonderful Holiday seasons and we will see you in 2026! The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program.

In this episode, Jenna and Reilly are joined by runner and coach Karis Myers to talk about what it really looks like to build speed, strength, and confidence as a runner. Karis shares from both her own experience in the sport and her work coaching other athletes, breaking down training, smart progression, and mindset all play a role in long term success. They dig into common misconceptions around getting faster, why confidence is often missing from training conversations, and how runners can approach their goals in a way that supports both performance and health.You can follow Karis on instagram @karisjochen and contact her karisjochen@gmail.comFor her shoe recommendations:Casual Shoes: Birkenstock ArizonaRace Shoe: Puma Daily Trainer: New Balance 1080The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @easy.sports.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program. 

In this episode, Jenna, Reilly, and Lilly break down one of the most misunderstood topics in period recovery: the idea that going “all in” is the only way forward. Using a real athlete case study from Lilly’s coaching, the team walks through what it actually looks like to get a period back in a way that supports performance, health, and longevity in the sport. They dig into why strict, one-size-fits-all recovery methods might not be the right fit for every athlete and why RBSN takes an individualized approach to the period recovery journey.The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @easy.sports.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program. 

As the year winds down, Jenna, Reilly, and Lilly dive into one of the most chaotic parts of December: the pressure to set massive goals before January even arrives. In this Bananas episode, they unpack why so many athletes feel pushed to overhaul their routines, in the final weeks of the year.They also call out some of the most unhinged trends they’ve seen on Instagram lately that seem tailor made to derail period recovery and balanced training. It’s equal parts eye roll and education as they break down what’s actually helpful versus what’s just holiday season noise.If you’ve ever felt overwhelmed by end of year expectations, confused by extreme social media advice, this episode is for you!The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @easy.sports.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program. 

Happy Thanksgiving from RBSN! Build our Thanksgiving performance plates with us, let us know in the comments how you are building yours! The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @easy.sports.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program.

This week, we break down how to approach Thanksgiving when you’re working on period recovery as an athlete. Holidays bring irregular schedules, long gaps between meals, comments about food, and a lot of fueling options. All of that can collide with an already challenging season of fueling more, reducing training, and rebuilding trust with your body.In this episode, we walk through how to support your recovery AND enjoy the holiday! The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. You can follow Reilly, Jenna and Lilly on Instagram @easy.sports.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit reillybeatty.com or click here for more information about the Period Recovery Program.