Female Athlete Nutrition

This episode of the Female Athlete Nutrition Podcast features Lindsey Elizabeth Cortez, a sports dietician, and Hannah Silva Breen, a PhD student in sport, exercise, and performance psychology. They discuss the mental health and body image issues that female athletes face. Hannah shares her journey from being an athlete to focusing on mental health and body image research.   The episode delves into practical strategies to improve body image, the impact of social media, and the importance of body functionality. They also discuss systemic changes needed in sports culture to support female athletes better.   In this episode, Hannah shared Body Confident Sport, a free online tool researched and co-developed by Tucker Center for Research on Girls & Women in Sport and the Centre for Appearance Research, with support from Dove and Nike. This tool is globally informed and tested, and works! There are brief education modules for coaches of girls, and resources for coaches to share directly with their athletes.   Episode Highlights: 01:27 Meet Our Guest: Hannah Silva Breen 03:32 Understanding Mental Performance vs. Mental Health Counseling 09:49 Stigmas in Sports and Mental Health 14:19 Hannah's Journey: From Athlete to Mental Health Advocate 23:52 Addressing RED-S and Nutrition for Female Athletes 26:27 Body Image and Weight Bias in Different Sports 27:29 Exploring Body Image Issues in Team Sports 29:39 Impact of Social Media on Athletes' Body Image 32:10 Fitness Influencers vs. Athletes: A Comparison 35:40 The Misconception of Body Image and Performance 40:07 Strategies to Improve Body Image in Female Athletes 45:55 Creating a Supportive Environment for Athletes 50:35 Conclusion and Resources for Female Athletes   For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram @‌wavebyeinc on TikTok @‌WaveByeInc on YouTube

01:23 – Meet Greta Jarvis Greta Jarvis, founder of the Center for Active Women, is introduced. Her background in public health, nutrition, and intuitive eating is highlighted. 02:40 – Greta’s Athletic Journey Greta shares her experience as a lacrosse player, her early start in the sport, and the challenges she faced with menstrual health as a young athlete. 04:10 – The Female Athlete Triad & Medical Normalization Discussion on how missing periods was normalized in sports, the lack of awareness among medical professionals, and the impact of the female athlete triad. 07:00 – RED-S and the Need for Advocacy Exploring the evolution from the triad to RED-S (Relative Energy Deficiency in Sport), the importance of education, and the need for systemic change in sports culture. 10:00 – Social Media, Diet Culture, and Disordered Eating How social media and cultural messages contribute to disordered eating and body image issues among athletes. 13:00 – Fueling the Adolescent Athlete The challenges of meeting nutritional needs for high school and college athletes, and the importance of early education on fueling and body respect. 16:00 – RED-S: A Broader Framework Why RED-S is a more inclusive and helpful framework for understanding energy deficiency, and how it applies to a wide range of athletes. 20:00 – Personal Stories: Bone Health and Recovery Greta shares her personal journey with amenorrhea, bone density loss, and the process of regaining health through nutrition and rest. 25:00 – Systemic Barriers: Access, Food Insecurity, and Team Support Lindsey and Greta discuss the role of social determinants of health, food insecurity among athletes, and the importance of community and team support. 30:00 – Intuitive Eating: Principles and Practice An introduction to intuitive eating, its 10 principles, and how it can be a powerful tool for athletes and non-athletes alike. 35:00 – Research and Misconceptions about Intuitive Eating Addressing common misconceptions, the evidence base for intuitive eating, and the importance of going to the source for accurate information. 40:00 – Greta’s Work and Resources Greta shares about her consulting work, resources for athletes and teams, and how listeners can connect with her. 45:00 – Rapid Fire Questions & Closing Fun rapid-fire questions for Greta, her favorite foods and sports, and final thoughts on community, support, and fueling female athletes.   Greta Jarvis holds her Master of Public Health in Health Promotion and Master of Science in Nutrition, as well as certifications as an Intuitive Eating Counselor and Integrative Health Coach.   The heart of her work is equipping women and girls to build peaceful and confident relationships with food, body, and movement. She sees individual clients and facilitates customized group events as the founder of the Center for Active Women; works as the Marketing & Media Manager for EDRD Pro, an organization providing online education for eating disorder professionals; and is the social media specialist and assistant for Evelyn Tribole, the co-author and co-creator of Intuitive Eating. In the spring, you can find Greta coaching high school women’s lacrosse and teaching the graduate-level Eating Disorders and Intuitive Eating elective at the National University of Natural Medicine.   Website: www.centerforactivewomen.com Instagram: @centerforactivewomen   For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram @‌wavebyeinc on TikTok @‌WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports. Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile. Episode Highlights: 01:26 Meet Dr. Sasha Gollish: Athlete and Advocate 03:41 Challenges of Starting Professional Running at 31 06:39 The Importance of Mentorship in Sports 13:42 Creating Inclusive and Equitable Sports Environments 22:38 Personalized Nutrition for Athletes 30:06 Understanding Relative Energy Deficiency in Sport (REDS) 31:02 Resources for REDS Recovery 32:42 Childhood Nutrition Guidelines 34:25 Navigating Perimenopause and Food Sensitivities 38:45 Creatine and Its Effects 42:47 Fasting and Its Implications 53:43 The Importance of Mental State in Athletic Performance 59:34 Rapid Fire Questions and Conclusion Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change. Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond. Links and Resources: Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/ Yellow Running Shoes - Bridging the gap between research & practice:  https://www.instagram.com/Yellow_Running_Shoes For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram  

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health.They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health.Episode Highlights:05:03 Special Guest Introduction: Katie Stewart06:56 Katie's Journey to Holistic Nutrition12:41 The Importance of Testing in Nutrition15:38 Understanding Acne Root Causes22:19 The Role of Emotional Wellbeing in Health24:24 Addressing RED-S in Female Athletes27:40 Understanding Sebum and Oily Skin28:29 Skin Hygiene Tips for Athletes31:15 Makeup and Sweating: What You Need to Know33:01 Hormonal Breakouts and Menstrual Cycle37:09 Healing Crisis and Acne41:10 Teen Acne and Environmental Factors48:12 Katie Stewart's Holistic Approach to Skin Health50:58 Conclusion and ResourcesKatie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within.Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix.Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare.Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again.She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out.As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out.Connect with Katie:@katiestewartwellnesshttps://www.facebook.com/katiestewartcoaching https://katiestewartwellness.com/For more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/redsCheck out WaveBye:DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@‌wavebyeinc on Instagram@‌wavebyeinc on TikTok@‌WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes and guest Elizabeth Inpyn, a certified sports nutritionist, discuss Elizabeth's extensive background in water polo and triathlon, the challenges of teen athlete nutrition, and the innovative use of AI in sports nutrition through the app Fuelin. The episode also highlights strategies to combat diet culture, the importance of personalized nutrition, and the role of hydration. Tune in for valuable insights and advice on fueling for optimal performance and overall health.Episode Highlights:01:22 Meet Elizabeth Inpyn: Credentials and Experience02:40 Diving into Water Polo: Challenges and Experiences10:18 Water Polo Nutrition: Fueling for Performance14:54 The Importance of Hydration in Water Sports20:04 Reflecting on Personal Nutrition Journeys29:54 Addressing RED-S in Female Athletes32:26 Applying Nutrition Knowledge to Triathlon Training33:32 Exploring Plant-Based Nutrition34:48 Starting a Coaching Business35:15 The Joy of Helping Others36:36 Balancing Performance and Health37:17 Family Influence and Health41:10 AI in Nutrition Coaching43:57 The Fuelin App54:45 The Importance of Proper Fueling57:55 Rapid Fire Questions01:01:00 Conclusion and ResourcesElizabeth Inpyn, the founder, creator and NAME behind INPYN. Coach Elizabeth Inpyn has a long and successful career as an athlete and coach that began in the backyard pool, a three-lane, 25-yard lap pool.  An NCAA Division 1 distance swimmer and water polo player, she transitioned into triathlon after college and is a multiple podium finisher at the Olympic and 70.3 race distance and a USAT National Qualifier at the Olympic distance.Resources and Links Mentioned:Inpyn Website: https://www.inpyn.com/Fuelin App: https://www.fuelin.com/Elizabeth's Instagram: https://www.instagram.com/inpynFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/redsCheck out WaveBye:DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@wavebyeinc on Instagram@wavebyeinc on TikTok@WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Dr. Samantha Harte, a distinguished physical therapist, author, and advocate for holistic wellness. Dr. Harte shares her journey through addiction, perfectionism, and trauma, highlighting how these personal struggles influenced her professional path.She discusses the importance of addressing root issues such as childhood trauma and the need for control, and offers insight into her framework based on the 12 Steps to help others find healing and resilience. The conversation delves into the parallels between addiction and over-exercise or obsessive dieting, urging listeners to confront underlying emotional pain and make transformative changes in their lives.Episode Highlights:01:48 Meet Dr. Samantha Harte03:27 Dr. Harte's Journey and Struggles04:40 Perfectionism and Addiction08:36 The Path to Physical Therapy16:11 The High-Functioning Addict25:27 Parallels with Athletes29:25 Addressing RED-S in Female Athletes34:16 The Haunting of Unresolved Relationships34:56 Postpartum Struggles and Body Image35:29 The Descent into Obsessive Control38:26 A Miraculous Turning Point40:19 Facing Grief and Finding Forgiveness45:08 The Path to Recovery and Self-Compassion53:36 Embracing Intuition and Personal Growth57:23 Conclusion and Final ThoughtsDr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness.Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of recovery so that anyone, addict or not, can turn their pain into power.Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/Instagram: https://www.instagram.com/drsamanthaharte/?hl=enFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, interviews fellow sports dietician Claire Shorenstein about navigating nutrition challenges for female athletes, particularly in the context of travel. Claire shares her personal journey of becoming a board-certified sports dietician after overcoming her own struggles with disordered eating and finding passion in running and nutrition.The episode offers practical tips on travel nutrition, ensuring adequate fueling and hydration, and highlights the importance of planning ahead. Additionally, Claire's insights emphasize the balance between preparation and flexibility, encouraging athletes to explore local cuisines while maintaining their nutritional needs.Episode Highlights:01:28 Meet Claire Shorenstein: A Journey from Music to Nutrition02:39 Claire's Personal Struggles and Triumphs04:58 The Impact of Life Changes on Eating Behaviors19:19 From Road Running to Trail Adventures21:25 Travel Nutrition Tips for Athletes30:01 Creative Freezing Hacks for Travel31:49 Planning Meals for Race Travel33:22 Balancing Convenience and Nutrition34:59 Adapting to Different Travel Scenarios38:13 Embracing Flexibility and Enjoyment50:21 Rapid Fire Questions and Closing ThoughtsClaire Shorenstein is a Board-Certified Sports Dietitian (MS RD CSSD) with over a decade of experience helping active people achieve their nutrition, health, and fitness goals. She's also a longtime endurance athlete, with a passion for trail and ultra running.Find out more about Claire Shorenstein:https://www.instagram.com/eatforendurance/ IG @eatforendurace The Eat for Endurance Podcastwww.eatforendurance.comFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/reds

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, sports dietician and athlete, discusses menstrual health with guest Margo Harrison, a board-certified OB-GYN and founder of WaveBye Inc. They delve into the high expectations on women's bodies, nutritional confusion, and the impact of menstrual cycles on daily life and athletic performance.Margo shares the mission behind WaveBue Inc., a menstrual health company focused on enabling women to manage their menstrual symptoms effectively. The episode covers traditional and innovative treatments for menstrual pain, the importance of tracking and understanding one's cycle, and the evidence-based natural ingredients in WaveBye products, such as vitamin E, magnesium, inositol, and Chasteberry. Lindsey also provides insights from her own experience with the product and offers a special discount for listeners.Episode Highlights:01:26 Meet Our Guest: Margo Harrison02:10 Understanding Menstrual Health and Nutrition03:30 Personal Experiences and Insights06:30 Challenges and Solutions for Menstrual Pain23:54 Exploring WaveBye Products27:56 Addressing RED-S in Female Athletes30:29 Conclusion and Final Thoughts30:54 Understanding the Importance of Tracking Your Cycle32:00 Managing Irregular Cycles and Ovulation34:35 Ingredients and Their Benefits38:56 Personal Experiences and Testimonials47:30 Contraindications and Who Should Avoid These Products50:39 Final Thoughts and RecommendationsMargo is a board-certified OB/GYN who was an NIH-funded academic PI at the University of Colorado. Since leaving academic medicine, she has been a provider at Planned Parenthood of the Rocky Mountains and founded a femtech consulting firm that served over twenty venture-backed companies in the women's health space in areas of clinical research, strategy, business development, and medical affairs. She is now the founder and CEO of Wave Bye Inc., a menstrual health company that exists to enable women to fulfill their human potential. DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@wavebyeinc on Instagram@wavebyeinc on TikTok@WaveByeInc on YouTubeFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/reds

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, and entrepreneur is joined by returning guest Cynthia Donovan, a registered dietitian nutritionist specializing in hypothalamic amenorrhea (HA). They discuss the pressures on women to maintain certain body images, and how these issues can lead to conditions such as HA and Relative Energy Deficiency in Sport (RED-S).Cynthia explains the importance of comprehensive hormonal panels and differentiates HA from other conditions like PCOS. The conversation covers ovulation tracking, luteal phase defects, and the impact of various birth control methods on menstrual health. Listeners are encouraged to become more self-aware about their bodies and the critical role of proper nutrition and rest in achieving true health. Resources and further reading materials are provided to help women navigate these challenges.Episode Highlights:01:24 Meet Cynthia Donovan: Expert in Hypothalamic Amenorrhea02:32 Understanding Hypothalamic Amenorrhea (HA)04:30 The Impact of HA on Women's Health05:34 Misdiagnosis and the Need for More Research07:53 Comparing HA and PCOS13:13 Lab Work and Diagnosis for HA19:43 Luteal Phase Defect and Its Implications27:01 Hormonal Health and Pregnancy Challenges27:49 Postpartum and Breastfeeding Considerations29:14 The Importance of Fueling the Body29:57 Behavioral Changes and Motherhood31:29 Understanding Luteal Phase Deficiency33:32 Tracking Ovulation and Body Awareness35:38 Nutrition and Energy Needs39:39 Writing a Book on Female Athlete Nutrition42:20 The Role of the Menstrual Cycle in Health46:46 Tracking Ovulation with an IUD50:21 Conclusion and ResourcesCynthia Donovan is a Registered Dietitian Nutritionist with over 15 years of experience, specializing in helping women recover from Hypothalamic Amenorrhea (HA). Drawing from both personal and professional insights, Cynthia founded the Recipe for a Period in 2020, guiding hundreds of women toward reclaiming their periods, restoring fertility, and achieving true health. Her holistic approach empowers women to balance fitness, nutrition, and well-being. Outside of her work, Cynthia enjoys exploring nature, traveling, rock climbing, and making memories with her two energetic boys.Resources for the AudienceHA Fact SheetMore from CynthiaInsta: https://www.instagram.com/period.nutritionist/ TikTok: @period.nutritionist Website: www.periodnutritionist.com LinkedInThe Period Recovery Podcast: https://www.periodnutritionist.com/podcastFree Period Recovery Guide: https://prodigious-knitter-1788.kit.com/dfdff8e4aeFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/reds

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, entrepreneur, and lifelong athlete, delves into the complex topic of nutrition with fellow dietician Kim Shapira. They discuss the challenges female athletes face regarding body image, societal pressures, and nutrition misinformation. Key topics include mindful eating, understanding hunger cues, the importance of hydration, the benefits of adequate sleep, and incorporating movement into daily routines.Kim shares her philosophy on the six simple rules to transform one's relationship with food and emphasizes that nutrition is not just about weight loss but overall health and empowerment. With practical tips and expert insights, this episode aims to help female athletes build healthier relationships with food and their bodies.Episode Highlights:01:22 Expanding the Conversation02:57 Introducing Kim Shapira05:25 Kim Shapira's Approach to Nutrition09:32 The Psychology Behind Eating Habits15:25 Mindfulness and Food Choices25:58 Kim Shapira's Six Simple Rules32:41 The Importance of Mindful Eating34:06 The Role of Chewing in Digestion36:04 Understanding Food Sensitivities38:36 The Social Aspect of Eating46:00 The Benefits of Movement49:56 Hydration and Its Impact on Health53:15 The Importance of Sleep57:53 Final Thoughts and Fun QuestionsWith over 30 years of experience, Kim has helped clients achieve and maintain weight loss through her private practice and as a coach for Trimly.  She has also worked in hospitals, sports clinics, and addiction centers, while also teaching at universities. Kim believes that "Healthspan is the goal, but life's challenges can derail individuals from their journey.”Through her Kim Shapira Method, Kim provides the necessary support and guidance to help clients achieve peace and happiness around food, and rewire their values so they no longer worry about health, weight, and maintenance.Check out Kim Shapira's book: This Is What You're Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self.Check out Kim Shapira's website at https://www.kimshapiramethod.com/Find Kim Shapira on Instagram: https://www.instagram.com/kimshapiramethod/For more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

Find Resources & Join My REDS Recovery Support Group:https://www.lindseycortes.com/redsDirect Link to Join Recovery Membership HEREIn this episode, Lindsey Elizabeth Cortes, a registered sports dietitian, introduces the concept of Relative Energy Deficiency in Sport (REDS). She explains the physiological and psychological symptoms, the broad impact on health and performance, and emphasizes that RED-S can occur at any level of athletic participation. Lindsey offers practical advice on recognizing symptoms, tips for recovery, and resources available on her website for further support. This episode aims to empower female athletes to understand and manage their nutrition needs effectively.Episode Highlights:01:22 Understanding Relative Energy Deficiency in Sport (RED-S)04:14 Symptoms and Consequences of RED-S12:36 Who is at Risk of RED-S?15:01 Steps to Diagnose and Recover from RED-S16:13 Resources and Support for RED-S Recovery17:30 Conclusion and Call to ActionPast Podcast Episodes specifically about REDS (though many more address the topic within a greater conversation):Episode 02: What is REDSEpisode 110: Understanding REDS from two Registered DietitiansEpisode 111: How Dietitians Eat & Exercise After REDS RecoveryEpisode 212: Is REDS Real? With Rebecca McConvilleEpisode 112: Overcoming Amenorrhea & REDS with Tina MuirEpisode 153: Olympian Elise Cranny's Journey with REDSEpisode 80: REDS Resources Recovery & Rebounding with REDS Advocate Pippa WoolvenFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this episode, Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, engages in a comprehensive discussion with Kerstin Schulze, a former junior Olympic athlete turned Hollywood actress and fitness expert. Kerstin shares her journey from being an athlete to a Hollywood trainer, emphasizing the challenges and pressures associated with maintaining specific physiques in the entertainment industry.They discuss the importance of balanced nutrition, the misconceptions around diet and supplementation, and the critical role of strength training, especially for women going through menopause. Additionally, they explore age-appropriate fitness strategies, with Kerstin detailing her programs for busy professionals and older adults. The episode concludes with practical tips for sustaining long-term health and longevity through mindful nutrition and regular exercise.Episode Highlights:01:22 Meet Our Hollywood Athlete Guest03:45 Kerstin Schulze's Athletic Journey05:25 Balancing Fitness and Hollywood10:03 Nutrition and Body Image16:53 Training and Nutrition for Athletes26:36 Supplements and Performance27:31 Creatine and Daily Supplements28:36 Liquid Nutrition for Busy Lifestyles31:37 Training for the 40-70 Age Group35:55 Importance of Strength Training40:20 Fitness for Busy Lifestyles41:08 Encouraging Lifelong Fitness45:58 Menopause and Exercise49:10 Conclusion and Final ThoughtsKerstin Schulze is a powerhouse in entertainment and wellness, bringing energy, humor, and authenticity to every role she plays—both on and off-screen. Originally from Germany, Kerstin’s journey began with a silver medal at the Junior Olympics in Berlin. From there, she pursued her love for performance with formal theater training and a business degree before making her way to Los Angeles.Now in her early 50s, Kerstin brings a deeply personal perspective to the conversation around midlife transformations. As a perimenopausal woman and seasoned fitness expert, she understands the challenges of maintaining vitality, strength, and balance during this transitional stage of life. Through her work, Kerstin empowers women to embrace midlife with confidence, focusing on strategies that blend wellness, mindfulness, and self-compassion.Find Kerstin on Instagram: @partyanddiet and @kerstin_schulzeFind Kerstin's Website at https://partyanddiet.comFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, entrepreneur, lifelong athlete, and mother, speaks with one of her clients, Nicky. At just 16 years old, Nicky shares her journey of overcoming an eating disorder and transforming her relationship with food, exercise, and her body. Lindsey and Nicky discuss the confusion surrounding nutrition, the pressures on female athletes, and how Nicky's dedication and the right guidance led her to a healthier, more empowered life. They cover the impact of family, medical care, and the importance of enjoying life and social interactions while maintaining a positive mindset towards health and fitness. Nicky's story is a source of inspiration for anyone struggling with similar issues.Episode Highlights:01:22 Meet Nicky: A Journey of Transformation03:44 Nicky's Struggles with Eating Disorders05:50 The Impact of Nutrition Education08:30 Rediscovering the Joy of Exercise11:52 Recognizing Red Flags and Seeking Help16:01 Parental Support and Professional Guidance19:08 Nicky's Positive Transformations23:49 Mirror Reflections and Body Confidence24:42 Nutrition and Fueling the Body28:34 Medical Journey and Therapy Experiences33:20 Commitment to Recovery and Personal Growth41:49 Fun Questions and Final ThoughtsFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews sports dietitian and endurance athlete Alex Larson. The discussion focuses on nutritional strategies for female endurance athletes, particularly those participating in triathlons and Ironman races. Key topics include the importance of fueling correctly on the bike, managing sodium and electrolyte levels, the challenges faced by female athletes in balancing training with other life demands, and the benefits of working with specialized dieticians. Real-world insights on the logistics of race-day nutrition and hydration from Alex's professional and personal experiences are shared, highlighting practical advice for athletes aiming to optimize performance while maintaining a positive relationship with food.Episode Highlights:01:22 Meet Alex Larson: Dietician and Endurance Athlete02:25 Triathlon and Ironman Nutrition Strategies03:54 The Bike is the Buffet: Fueling Tactics04:22 Challenges and Logistics of Triathlon Nutrition24:44 Real Food vs. Liquid Fuel: Pros and Cons28:45 Gender Differences in Fueling Needs31:14 Fueling for Performance and Life31:33 The Female Experience with Food and Body32:11 Balancing Life and Nutrition37:58 The Importance of Sodium in Endurance Sports43:07 Electrolyte Needs and Strategies56:59 Fun Rapid-Fire Questions58:47 Conclusion and ResourcesAlex Larson is a registered dietitian, endurance athlete, and founder of Alex Larson Nutrition. She specializes in helping runners, cyclists, and triathletes optimize their nutrition for peak performance, leaner body composition, and sustained energy, all while cultivating a positive relationship with food.As an Ironman finisher and mom of three, Alex blends personal experience with professional expertise to deliver science-backed, approachable strategies that work in the real world. Through her 1-on-1 nutrition coaching, Endurance Eats podcast, and her Instagram, Alex inspires athletes to fuel confidently and reach their goals with joy.Find Alex on Instagram @alexlarsonnutrition, and her website at alexlarsonnutrition.comFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with returning guest Erica Mulholland, a speed, agility, and strength coach based in Tampa, Florida. The conversation dives into the challenges and misconceptions around nutrition and body expectations for female athletes, with a focus on the impact of growth spurts on young athletes' performance, injury prevention, and training techniques.Erica shares her expertise and experience to highlight the importance of balanced nutrition, the benefits of consistent strength training, and the necessity of rest and recovery. The episode emphasizes shifting the narrative from focusing on weight and body image to embracing strength, proper nutrition, and the natural development process. It serves as a resourceful guide for athletes, parents, and coaches to support the holistic well-being of female athletes.Episode Highlights:01:22 Meet Erica Mulholland: Speed, Agility, and Strength Coach03:11 Understanding Growth Spurts in Female Athletes05:18 The Importance of Nutrition During Growth Spurts14:18 Common Overuse Injuries and Prevention20:38 Personal Stories and Experiences25:48 Holistic Training for Young Female Athletes27:49 Importance of Rest and Recovery29:08 Balancing Training with Breaks31:23 Strength Training During Growth Spurts33:52 Embracing Muscle Mass35:55 Avoiding the Scale and Focusing on Performance40:27 Nutrition and Growth for Young Athletes44:29 Fun Questions and Final ThoughtsErica is a 3x college All-American, Hall of Fame inductee for Johns Hopkins Women’s Soccer, and former US and Brazil semi-professional soccer player. She has a Master’s in Exercise Science in Performance Enhancement and Injury Reduction. She is a Tampa-based Speed, Agility, and Strength Coach who has been working with athletes for 13 years. She is also author of The Strong Female Athlete book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength.Erica's mission is to help youth female athletes become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life.For more about Erica and her work go to www.ericasuter.com or follow @fitsoccerqueen on Instagram.Also check out Lindsey's interview with Erica about nutrition for teen athletes:https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUSAnd read more about Teen Athlete Nutrition:https://www.lindseycortes.com/post/teen-athlete-nutritionFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complexities of nutrition, particularly surrounding dairy and beef, with special guests Tara Vander Dussen and Natalie Kovarik. Lindsey and her guests discuss the nutritional benefits and misconceptions of dairy and beef products, including the debated use of hormones, the differences between grass-fed and grain-fed beef, and the resurgence of beef tallow in diets.Tara, a fifth-generation dairy farmer and environmental scientist, and Natalie, a fourth-generation cattle rancher, provide insightful perspectives on food production, sustainability, and the reality of farming and ranching in America. Tune in for an enlightening conversation aimed at educating female athletes on making informed dietary choices.Episode Highlights:02:42 Special Guests: Tara and Natalie04:15 The Benefits of Dairy and Beef16:05 Debunking Myths About Dairy22:29 Understanding Pasteurization and Raw Milk31:26 Choosing Risks in Everyday Life31:47 The Debate on Raw Milk34:11 Understanding Dairy and Beef Cattle38:34 Global Food Marketplace40:49 Grass-Fed vs. Grain-Fed Beef48:05 The Rise of Beef Tallow54:49 Conclusion and Podcast PromotionNatalie Kovarik and Tara Vander Dussen are the dynamic co-hosts of top ranked podcast Discover Ag. With a combined decade-long dedication to advocating for agriculture across various social media platforms, they have cultivated a devoted community of over 270k individuals. Their presence extends far beyond the digital realm though, as they have graced stages both nationally and internationally, empowering their communities to reconnect with agriculture and the hands that feed us.Connect with Natalie and Tara:YouTube and IG @discoveragpodcastWebsite: https://discoverag.com/For more information about the show, head to work with Lindsey on improving your nutrition:http://www.lindseycortes.com/

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes welcomes guest Sasha DiGiulian, a professional climber and entrepreneur. Sasha shares her journey from starting climbing at a young age, dealing with disordered eating, and balancing nutrition while competing globally. She discusses the inception of her nutritional company, Send Bars, which focuses on whole food ingredients and superfoods to support athletes.DONT MISS OUR GIVEAWAY: https://www.sendbars.com/pages/the-female-athlete-nutrition-giveawayThe episode highlights Sasha's triumphs over personal and professional challenges, the importance of adaptogens in her bars, and offers listeners a chance to try Send Bars through a giveaway. Sasha’s story is inspiring for female athletes navigating nutrition and aiming to perform at their best while maintaining health.She launched Send Bars because she’d been on this long term journey learning how to fuel herself properly and trusting what she put into her body. She now is passionate about nutrition and advocating for athletes to fuel themselves and embrace strength over weight.Episode Highlights:01:22 Meet Sasha DiGiulian: Climbing Prodigy04:19 Sasha's Climbing Journey06:54 The Role of Nutrition in Climbing08:44 Struggles with Disordered Eating15:09 Overcoming Challenges and Finding Balance17:59 The Birth of Send Bars19:30 Simplifying Recipes for Athletes20:07 Creating Nutrient-Dense Bars20:46 The Birth of Send Bars21:27 Overcoming Health Challenges22:02 Building the Company22:54 Launching the Product23:09 Real Food Ethos26:49 Ingredients and Nutrition28:03 Adaptogens in Send Bars31:21 Giveaway AnnouncementConnect with Sasha on Instagram @sendbars and @sashadigiulianFind her website at www.sendbars.comFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a seasoned sports dietitian, discusses the importance of protein intake for female athletes. Lindsey covers how to determine if you're consuming enough protein by outlining five practical tips, ranging from understanding protein sources to tracking your intake. This episode includes easy-to-follow calculations and emphasizes the importance of balanced nutrition for optimal performance and recovery. Essential listening for any female athlete looking to optimize their nutrition and performance.Episode Highlights:01:32 How to Calculate and Track Protein Intake04:01 Expanding Content and Collaborations06:25 Understanding Protein Sources06:59 Five Tips to Ensure Adequate Protein Intake07:07 Identify your protein sources09:25 Eat protein at every meal11:04 Calculate your protein needs16:30 Track for a few days18:46 Listen to your body20:18 Recap and Final ThoughtsResources and Links Mentioned:Top Priorities for Teen Athlete Nutrition: Grow & Develop Into A Strong Athlete: https://www.lindseycortes.com/post/teen-athlete-nutritionCalculating Protein Requirements for Athletes: How Much Protein Do You Really Need? https://www.lindseycortes.com/post/protein-requirements-athletesFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery.Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance.Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance.Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health.Episode Highlights: 01:31 Meet Jules Vazquez: A Journey of Struggle and Triumph 03:22 The Dark Side of Perfectionism in Sports 06:39 The Physical and Mental Toll of Disordered Eating 07:41 The Path to Recovery: Recognizing the Need for Change 17:55 Health Consequences and the Road to Healing 27:19 The Decision to Step Away from Soccer 34:07 Finding Your Why 35:24 First Steps to Recovery 36:12 Adjusting Exercise and Diet 44:37 Healing the Gut 46:25 The Role of Testing and Professional Help 53:20 Current State and Future Plans 57:26 Advice for Others 01:01:29 Conclusion and Resources Connect with Jules on Instagram @balancedfemleteFor more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/