Female Athlete Nutrition

• 01:22 – Podcast Fundamentals and Listener Engagement
• 03:19 – Current Business Updates and Offerings
• 05:19 – Recommended Supplements for Female Athletes
• 11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health
• 17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery
• 20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus
• 22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion
• 26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets
• 29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options
• 33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros
• 36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands
• 39:41 – Conclusion and Resources

• 02:14 Discussing the Netflix Documentary on The Biggest Loser
• 03:54 Critique of The Biggest Loser Show
• 20:22 The Role of Personal Trainers and Nutrition
• 24:18 Understanding RED-S and How to Address It
• 26:51 The Downfall of 'The Biggest Loser'
• 28:20 Transition to a Career in Dietetics
• 28:49 The Role of Weight in Sports Nutrition
• 29:44 Misconceptions About Weight Loss
• 31:14 Defining Health Beyond Weight
• 40:54 A New Approach to Health and Fitness TV
• 47:31 Final Thoughts and Resources

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:

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 Stewart
• 06:56 Katie's Journey to Holistic Nutrition
• 12:41 The Importance of Testing in Nutrition
• 15:38 Understanding Acne Root Causes
• 22:19 The Role of Emotional Wellbeing in Health
• 24:24 Addressing RED-S in Female Athletes
• 27:40 Understanding Sebum and Oily Skin
• 28:29 Skin Hygiene Tips for Athletes
• 31:15 Makeup and Sweating: What You Need to Know
• 33:01 Hormonal Breakouts and Menstrual Cycle
• 37:09 Healing Crisis and Acne
• 41:10 Teen Acne and Environmental Factors
• 48:12 Katie Stewart's Holistic Approach to Skin Health
• 50:58 Conclusion and Resources

Katie 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:

@katiestewartwellness

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 Experience
• 02:40 Diving into Water Polo: Challenges and Experiences
• 10:18 Water Polo Nutrition: Fueling for Performance
• 14:54 The Importance of Hydration in Water Sports
• 20:04 Reflecting on Personal Nutrition Journeys
• 29:54 Addressing RED-S in Female Athletes
• 32:26 Applying Nutrition Knowledge to Triathlon Training
• 33:32 Exploring Plant-Based Nutrition
• 34:48 Starting a Coaching Business
• 35:15 The Joy of Helping Others
• 36:36 Balancing Performance and Health
• 37:17 Family Influence and Health
• 41:10 AI in Nutrition Coaching
• 43:57 The Fuelin App
• 54:45 The Importance of Proper Fueling
• 57:55 Rapid Fire Questions
• 01:01:00 Conclusion and Resources

Elizabeth 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:

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 Harte
• 03:27 Dr. Harte's Journey and Struggles
• 04:40 Perfectionism and Addiction
• 08:36 The Path to Physical Therapy
• 16:11 The High-Functioning Addict
• 25:27 Parallels with Athletes
• 29:25 Addressing RED-S in Female Athletes
• 34:16 The Haunting of Unresolved Relationships
• 34:56 Postpartum Struggles and Body Image
• 35:29 The Descent into Obsessive Control
• 38:26 A Miraculous Turning Point
• 40:19 Facing Grief and Finding Forgiveness
• 45:08 The Path to Recovery and Self-Compassion
• 53:36 Embracing Intuition and Personal Growth
• 57:23 Conclusion and Final Thoughts

Dr. 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.

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 Nutrition
• 02:39 Claire's Personal Struggles and Triumphs
• 04:58 The Impact of Life Changes on Eating Behaviors
• 19:19 From Road Running to Trail Adventures
• 21:25 Travel Nutrition Tips for Athletes
• 30:01 Creative Freezing Hacks for Travel
• 31:49 Planning Meals for Race Travel
• 33:22 Balancing Convenience and Nutrition
• 34:59 Adapting to Different Travel Scenarios
• 38:13 Embracing Flexibility and Enjoyment
• 50:21 Rapid Fire Questions and Closing Thoughts

Claire 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:

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 Harrison
• 02:10 Understanding Menstrual Health and Nutrition
• 03:30 Personal Experiences and Insights
• 06:30 Challenges and Solutions for Menstrual Pain
• 23:54 Exploring WaveBye Products
• 27:56 Addressing RED-S in Female Athletes
• 30:29 Conclusion and Final Thoughts
• 30:54 Understanding the Importance of Tracking Your Cycle
• 32:00 Managing Irregular Cycles and Ovulation
• 34:35 Ingredients and Their Benefits
• 38:56 Personal Experiences and Testimonials
• 47:30 Contraindications and Who Should Avoid These Products
• 50:39 Final Thoughts and Recommendations

Margo 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: LINDSEYCORTES

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 Amenorrhea
• 02:32 Understanding Hypothalamic Amenorrhea (HA)
• 04:30 The Impact of HA on Women's Health
• 05:34 Misdiagnosis and the Need for More Research
• 07:53 Comparing HA and PCOS
• 13:13 Lab Work and Diagnosis for HA
• 19:43 Luteal Phase Defect and Its Implications
• 27:01 Hormonal Health and Pregnancy Challenges
• 27:49 Postpartum and Breastfeeding Considerations
• 29:14 The Importance of Fueling the Body
• 29:57 Behavioral Changes and Motherhood
• 31:29 Understanding Luteal Phase Deficiency
• 33:32 Tracking Ovulation and Body Awareness
• 35:38 Nutrition and Energy Needs
• 39:39 Writing a Book on Female Athlete Nutrition
• 42:20 The Role of the Menstrual Cycle in Health
• 46:46 Tracking Ovulation with an IUD
• 50:21 Conclusion and Resources

Cynthia 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 Audience

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 Conversation
• 02:57 Introducing Kim Shapira
• 05:25 Kim Shapira's Approach to Nutrition
• 09:32 The Psychology Behind Eating Habits
• 15:25 Mindfulness and Food Choices
• 25:58 Kim Shapira's Six Simple Rules
• 32:41 The Importance of Mindful Eating
• 34:06 The Role of Chewing in Digestion
• 36:04 Understanding Food Sensitivities
• 38:36 The Social Aspect of Eating
• 46:00 The Benefits of Movement
• 49:56 Hydration and Its Impact on Health
• 53:15 The Importance of Sleep
• 57:53 Final Thoughts and Fun Questions

With 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.

Find Resources & Join My REDS Recovery Support Group:

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 Guest
• 03:45 Kerstin Schulze's Athletic Journey
• 05:25 Balancing Fitness and Hollywood
• 10:03 Nutrition and Body Image
• 16:53 Training and Nutrition for Athletes
• 26:36 Supplements and Performance
• 27:31 Creatine and Daily Supplements
• 28:36 Liquid Nutrition for Busy Lifestyles
• 31:37 Training for the 40-70 Age Group
• 35:55 Importance of Strength Training
• 40:20 Fitness for Busy Lifestyles
• 41:08 Encouraging Lifelong Fitness
• 45:58 Menopause and Exercise
• 49:10 Conclusion and Final Thoughts

Kerstin 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_schulze

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 Transformation
• 03:44 Nicky's Struggles with Eating Disorders
• 05:50 The Impact of Nutrition Education
• 08:30 Rediscovering the Joy of Exercise
• 11:52 Recognizing Red Flags and Seeking Help
• 16:01 Parental Support and Professional Guidance
• 19:08 Nicky's Positive Transformations
• 23:49 Mirror Reflections and Body Confidence
• 24:42 Nutrition and Fueling the Body
• 28:34 Medical Journey and Therapy Experiences
• 33:20 Commitment to Recovery and Personal Growth
• 41:49 Fun Questions and Final Thoughts

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

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 Coach
• 03:11 Understanding Growth Spurts in Female Athletes
• 05:18 The Importance of Nutrition During Growth Spurts
• 14:18 Common Overuse Injuries and Prevention
• 20:38 Personal Stories and Experiences
• 25:48 Holistic Training for Young Female Athletes
• 27:49 Importance of Rest and Recovery
• 29:08 Balancing Training with Breaks
• 31:23 Strength Training During Growth Spurts
• 33:52 Embracing Muscle Mass
• 35:55 Avoiding the Scale and Focusing on Performance
• 40:27 Nutrition and Growth for Young Athletes
• 44:29 Fun Questions and Final Thoughts

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 Natalie
• 04:15 The Benefits of Dairy and Beef
• 16:05 Debunking Myths About Dairy
• 22:29 Understanding Pasteurization and Raw Milk
• 31:26 Choosing Risks in Everyday Life
• 31:47 The Debate on Raw Milk
• 34:11 Understanding Dairy and Beef Cattle
• 38:34 Global Food Marketplace
• 40:49 Grass-Fed vs. Grain-Fed Beef
• 48:05 The Rise of Beef Tallow
• 54:49 Conclusion and Podcast Promotion

Natalie 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 @discoveragpodcast

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.

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 Intake

04:01 Expanding Content and Collaborations

06:25 Understanding Protein Sources

06:59 Five Tips to Ensure Adequate Protein Intake

07:07 Identify your protein sources

09:25 Eat protein at every meal

11:04 Calculate your protein needs

16:30 Track for a few days

18:46 Listen to your body

20:18 Recap and Final Thoughts

Resources and Links Mentioned:

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 @balancedfemlete

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat.

The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being.

DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life.

She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons.

Episode Highlights:

00:38 Meet the Guest: Dawn Jackson Blatner

02:51 Exploring the Flexitarian Diet

08:28 The Superfood Swap Philosophy

10:41 Positive Nutrition Therapy

14:46 Do Simple Better: Nutrition for Athletes

22:29 Savory Trail Mix Ideas

22:54 The Importance of Cross-Training

24:47 Jump Rope Passion

26:16 The SHARC Acronym Explained

30:55 Making Food Fun

35:41 The Role of Protein in Aging

41:23 Rapid Fire Questions

44:32 Conclusion and Resources
 

Find DJ at: