The Lane 9 Podcast

What does it actually look like when a collegiate athlete decides to take women's health into her own hands, and bring her whole team along with her? Kate Putman is a senior at NC State University running cross country and track for one of the most decorated programs in the country under Coach Laurie Henes. She's also a biological sciences student, a Lane 9 inaugural athlete ambassador, a steeplechase All-American, a summer research intern with REDs researcher Katie Ransberger in Munich, and — perhaps most importantly — pet-parent of Kaz, a mostly rottweiler who has attended team photo shoots and maybe even improved her race times. She's here to talk about all of it. Heather and Kate cover the journey from excruciating period pain freshman year to fueling adequately to the support around her, what she learned watching low energy availability research happen in real time in Germany, and how a culture shift around fueling on her team has looked less like a lecture and more like popsicles on a long run trail. Chapters [00:05:00] Interning with REDs researcher Katie Ransberger in Munich — and what she brought back to NC State [00:12:00] The fueling adjustment no one talks about: going from farm-fresh food to a college dining hall [00:15:00] How her strength coach helped her reframe what a strong body looks like [00:20:00] Joining the Lane 9 Ambassador Program — and why she wanted to be educated first [00:28:00] What it means to actually fuel for endurance: carbs, timing, and breaking down the fear [00:29:00] How fueling culture shifted on the NC State team — snacks, gels on long runs, and popsicle trail angels [00:34:00] Period pain, birth control, and finding a doctor who actually explained things [00:42:00] Why she adopted Kaz two years ago — and why she'd do it again in a heartbeat Resources mentioned: Katie Ransberger — REDs and low energy availability researcher currently based in Munich; mentioned in connection with ongoing research in female athletes Skratch Labs Carb Mix — Kate's go-to post-run fueling Find Lane 9 clinicians, coaches, and dietitians at lane9project.org/directory Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory. Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too. Follow us on Instagram and get in touch anytime!

What if the most important thing you could do for your athletic performance had nothing to do with training? Heather sits down with Courtney Stone, a licensed clinical social worker and athlete mental health therapist based in Los Angeles, to talk about the inner work that makes athletes more resilient — in and out of sport. Courtney works with athletes navigating eating disorders, body image concerns, ADHD, and the mental performance side of sport. She's also an assistant high school cross-country coach, a marathoner currently training for Chicago, and someone who has lived through both an ACL tear and spine surgery — so she's not speaking theoretically when she talks about what it's like to lose access to the sport you love. They get into process versus outcome goals, what core values actually are and how to find yours, the "life wheel" exercise for athletes transitioning out of sport or sitting with injury, and why setting a goal that's a little too achievable is almost always the right call. It's equal parts practical and personal, and it's the kind of conversation that makes you want to grab a journal. Chapters [00:11:00] Training update: IT band, a hard decision on a long run, and what "doing it differently" actually meant [00:18:00] Core values as an athletic framework — and how Brené Brown and Adam Grant got Courtney here [00:24:00] Coaching high school cross country: what younger athletes are teaching her about goals [00:28:00] Process goals vs. outcome goals — and why both matter [00:33:00] One goal in, one goal out: Coach Diljeet Taylor's approach and how Courtney applies it [00:35:00] When you can't be in sport: identity, grief, and the life wheel exercise [00:43:00] Setting realistic goals at every level — and why too achievable is a feature, not a bug [00:47:00] University of Michigan's Social Work and Sport certificate: what it covers and who it's for [00:50:00] Working toward the CMPC certification — and what supervised hours are teaching her Resources mentioned: Project Purple — the pancreatic cancer research nonprofit Courtney is running Chicago for Coach Steph Mundt, who is also a physical therapist in our Lane 9 Directory The Curiosity Workshop — Brené Brown and Adam Grant's podcast; search it on your preferred podcast platform Inervit 2-to-1 Gel, Mango — Courtney's current race day gel of choice Find Courtney Stone, LCSW in the Lane 9 Directory: lane9project.org/directory Are you an athlete? Find a sports dietitian, DPT, therapist or coach who understands athletes at lane9project.org/directory. Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too. Follow us on Instagram and get in touch anytime!

What would change if we gave athletes a real framework for understanding REDs, before something went wrong? That's the question driving Hannah Ballowe's entire career right now. Hannah is an elite middle-distance runner, PhD student at NC State, and women's health researcher whose dissertation is focused on creating and validating a REDs-specific screening tool. She's also a former Virginia Tech runner who, despite training with a coach who presented on nutrition, didn't learn what REDs actually was until she was out of college, and noticed she wasn't alone in that. Heather and Hannah talk through what the culture around fueling, periods, and body image actually looked like on her college team, the comparison trap that nearly consumed her freshman year, the summer she tried eating less and almost passed out at the finish line, and what she's building now to make sure the next generation of athletes has better tools. They also talk about her path to training professionally with coach Laurie Henes in Raleigh, what it's like to balance a PhD and elite training, and her goal to one day run 100 miles! Chapters [00:07:00] The comparison trap: why "I'm doing everything right" can be the most dangerous thought in college sport [00:10:00] COVID, anxiety, and the year things got harder than she expected [00:11:00] What a good fueling culture actually looked like at Virginia Tech — and what was still missing [00:12:00] Periods on the team: comfortable in a flippant way, but never substantive [00:16:00] The professional path she almost didn't see coming — and the fifth year that didn't go as planned [00:20:00] Why she's building a REDs screening tool — and what's wrong with the ones we already have [00:23:00] The summer she tried eating less, almost passed out at the finish line, and turned her season around [00:25:00] Inside her dissertation: how the REDs screening tool actually works and who it's designed for [00:28:00] Balancing a PhD and professional training — and why it's more doable now than it was in college [00:34:00] Training with Laurie Henes and the NC State group: adjusting to a whole new level of volume Resources mentioned: Voice in Sport — athlete advocacy platform Hannah joined in 2025 WISP — Women's Health and Sport Performance Institute — Founded by Dr. Kathryn Ackerman, Hannah contributes science communication and social media copy IOC RED-S SCAT-2 — the current IOC screening and clinical assessment tool for REDs LEAFs-Q — one of the current LOW energy availability screening tools for female athletes NC State's dissertation is targeting completion spring 2028; the screening tool is expected to be available by end of 2027 Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory. Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too. Follow us on Instagram and get in touch anytime!

What if the leaking, the urgency, the butt pain, and the pressure weren't just things you had to live with? Heather sits down with Mbong Henry, a pelvic floor and orthopedic physical therapist based in Durham, North Carolina, to talk about the pelvic health symptoms that athletes — runners, weightlifters, CrossFitters, gymnasts, and everyone in between — are normalizing when they really don't have to. Mbong specializes in female athletes during the perinatal and perimenopausal stages of life, but as she makes very clear in this episode: you don't have to have had a baby, or ever plan to, for your pelvic floor to need attention. They talk about what symptoms are actually worth addressing, why leakage isn't always a weakness problem, how low energy availability connects to urinary incontinence, and why establishing care with a pelvic floor PT before something goes wrong is one of the smartest things an athlete can do. Mbong also shares her own postpartum return-to-run story, her journey into Olympic weightlifting, and what she's learned about training, recovery, and capacity at 41. Chapters [00:03:00] Mbong's background: from running to CrossFit to Olympic weightlifting [00:13:00] How she got into pelvic health — and her own postpartum return-to-run story [00:20:00] What pelvic floor symptoms actually look like: beyond leakage [00:25:00] Intimacy, perimenopause, and the symptoms athletes are quietly living with [00:27:00] Pelvic floor issues in the weightlifting and CrossFit world [00:29:00] If you've never had a baby, this still applies to you [00:34:00] Why it's never too late — and why you shouldn't wait until something breaks [00:37:00] Establishing care with a PT before you need one: the dentist analogy [00:41:00] What Mbong's practice at Radiance looks like and how she works with athletes Resources mentioned: Radiance Physical Therapy — Mbong's private practice in Durham, NC; in-person and telehealth options available NICE Guidelines (UK, 2021) — recommends pelvic floor PT beginning at 20 weeks of pregnancy Find Mbong Henry, PT in the Lane 9 Directory: lane9project.org/directory Follow Mbong on Instagram Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory. Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too. Follow us on Instagram and get in touch anytime!

What does it look like to build something for almost a decade — not because you had a perfect plan, but because you kept showing up? For the 100th episode of the Lane 9 podcast, host Heather Caplan, RDN, sits down with her co-founder Alexis Fairbanks to talk about where Lane 9 started, where the conversation around REDs and period health actually stands in 2026, and what they're still working on. This one is equal parts reflection and real talk — about what it felt like to learn about the Female Athlete Triad after the fact, why athlete stories still matter more than clinical presentations, and why the work is nowhere near done even though the conversation has come a long way. If you've been around since the beginning, this episode is for you. And if you're new here, welcome — this is a good place to start. Chapters [00:03:00] How Alexis and Heather met — and the conversation that started it all [00:04:00] Alexis's experience as a collegiate athlete: stress fractures, irregular periods, and being told it was normal [00:06:00] What it felt like to finally have a name for what happened — and still feel frustrated about it [00:11:00] Why Lane 9 started: the gap in knowledge, the birth control band-aid, and wanting to do something about it [00:16:00] The state of the conversation now: more resources, but thinness is coming back strong [00:22:00] What young athletes actually need — and why peer connection beats clinical education [00:28:00] The Lane 9 athlete ambassador program: how it works and what's changed going into year two [00:34:00] The Lane 9 directory and the clinical arm: building one place to find your full healthcare team Resources mentioned: Lane 9 Athlete Ambassador Program — open to collegiate athletes in women's sport programs; reach out anytime if the application window has closed Lane 9 Substack — Friday morning notes on REDs, fueling, period health, and women's sports Stanford FASTR — Dr. Emily Kraus's lab studying RED-S and female athlete physiology The Moth — storytelling event series; the inspiration behind early Lane 9 in-person events Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory. Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too. Follow us on Instagram and get in touch anytime!