Female Athlete Nutrition

Female Athlete Nutrition

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

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Most Recent Episode

Female Athlete Nutrition
Beyond the Triad, Fueling the Female Athlete & Intuitive Eating with Greta Jarvis
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:
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
00:59:53
Sep 4, 2025 5:0 AM
Clean

More Episodes

Female Athlete Nutrition
234: Sport, Science, and Social Change: Dr. Sasha Gollish on Empowering Female Athletes

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

 

01:02:31
Jul 31, 2025 10:0 AM
Clean
Female Athlete Nutrition
233: Skin Care & Acne Solutions: Nutrition, Hormones & Gut Health with Katie Stewart

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

https://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/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

00:52:12
Jul 17, 2025 10:0 AM
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Female Athlete Nutrition
232: Water Polo, Endurance Sports, and AI Sports Nutrition with Elizabeth Inpyn

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:

Inpyn Website: https://www.inpyn.com/

Fuelin App: https://www.fuelin.com/

Elizabeth's Instagram: https://www.instagram.com/inpyn

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

01:02:14
Jul 10, 2025 10:0 AM
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Female Athlete Nutrition
231: Perfectionism & Addiction: Dr. Samantha Harte's Approach to Holistic Healing

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.

Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/

Instagram: https://www.instagram.com/drsamanthaharte/?hl=en


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

01:03:51
Jul 3, 2025 10:0 AM
Explicit
Female Athlete Nutrition
230: Travel Nutrition: Eating On-the-Go with Sports RD Claire Shorenstein

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:


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

00:56:04
Jun 26, 2025 10:0 AM
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Female Athlete Nutrition
229: WaveBye to Period Pain: Nutrition and Supplements for Menstrual Cycle Health with Margo Harrison MD

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

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


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

00:56:19
Jun 19, 2025 10:0 AM
Clean
Female Athlete Nutrition
228: Caffeine for Athletes: How Much, Why, Why Not, When & Sources for performance benefits
00:43:45
Jun 12, 2025 10:0 AM
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Female Athlete Nutrition
227: Navigating Hypothalamic Amenorrhea, PCOS misdiagnosis, & Luteal Phase Deficiency with dietitian Cynthia Donovan

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

HA Fact Sheet

More from Cynthia

Insta: https://www.instagram.com/period.nutritionist/ TikTok: @period.nutritionist 

Website: www.periodnutritionist.com 

LinkedIn

The Period Recovery Podcast: https://www.periodnutritionist.com/podcast

Free Period Recovery Guide: https://prodigious-knitter-1788.kit.com/dfdff8e4ae


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

00:54:38
Jun 5, 2025 10:0 AM
Clean
Female Athlete Nutrition
226: Beyond Weight Loss: Six Steps to Lasting Health with Kim Shapira RD

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.

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/

01:00:32
May 29, 2025 10:0 AM
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Female Athlete Nutrition
225: First Steps to REDS Recovery: Join my Support Group!

Find Resources & Join My REDS Recovery Support Group:

https://www.lindseycortes.com/reds

Direct Link to Join Recovery Membership HERE


In 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-S
  • 12:36 Who is at Risk of RED-S?
  • 15:01 Steps to Diagnose and Recover from RED-S
  • 16:13 Resources and Support for RED-S Recovery
  • 17:30 Conclusion and Call to Action


Past Podcast Episodes specifically about REDS (though many more address the topic within a greater conversation):

Episode 02: What is REDS

Episode 110: Understanding REDS from two Registered Dietitians

Episode 111: How Dietitians Eat & Exercise After REDS Recovery

Episode 212: Is REDS Real? With Rebecca McConville

Episode 112: Overcoming Amenorrhea & REDS with Tina Muir

Episode 153: Olympian Elise Cranny's Journey with REDS

Episode 80: REDS Resources Recovery & Rebounding with REDS Advocate Pippa Woolven


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

http://www.lindseycortes.com/

00:18:43
May 22, 2025 10:0 AM
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Female Athlete Nutrition
224: Hollywood Diets & Fitness while Aging with Athlete & Actress Kerstin Schulze

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

Find Kerstin's Website at https://partyanddiet.com

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

http://www.lindseycortes.com/

00:52:21
May 15, 2025 12:21 PM
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Female Athlete Nutrition
223: Teen Eating Disorder Transformation: Nicky's Self-Discovery and Nutrition Recovery
00:46:26
May 8, 2025 10:0 AM
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Female Athlete Nutrition
222: Triathlon & Ironman Nutrition Tactics, Hydration & Sodium with Alex Larson Dietitian

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 Athlete
  • 02:25 Triathlon and Ironman Nutrition Strategies
  • 03:54 The Bike is the Buffet: Fueling Tactics
  • 04:22 Challenges and Logistics of Triathlon Nutrition
  • 24:44 Real Food vs. Liquid Fuel: Pros and Cons
  • 28:45 Gender Differences in Fueling Needs
  • 31:14 Fueling for Performance and Life
  • 31:33 The Female Experience with Food and Body
  • 32:11 Balancing Life and Nutrition
  • 37:58 The Importance of Sodium in Endurance Sports
  • 43:07 Electrolyte Needs and Strategies
  • 56:59 Fun Rapid-Fire Questions
  • 58:47 Conclusion and Resources


Alex 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.com

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

http://www.lindseycortes.com/

01:00:00
May 1, 2025 10:0 AM
Clean
Female Athlete Nutrition
221: Growing Gains: Training & Nutrition through Teen Growth Spurts with Erica Mulholland

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


Erica 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=cZkMG6HFqGsvZcUS

And read more about Teen Athlete Nutrition:

https://www.lindseycortes.com/post/teen-athlete-nutrition

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

http://www.lindseycortes.com/

00:49:52
Apr 24, 2025 10:0 AM
Clean
Female Athlete Nutrition
220: Dairy and Beef 101: Myths, Facts, and Sustainable Practices with Lifelong Female Farmers Natalie Kovarik and Tara Vander Dussen

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

Website: https://discoverag.com/


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

http://www.lindseycortes.com/

00:57:46
Apr 17, 2025 10:0 AM
Clean
Female Athlete Nutrition
219: Superfood Bars SEND Rock Climbing Champion Sasha DiGiulian to New Heights

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-giveaway

The 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 Prodigy
  • 04:19 Sasha's Climbing Journey
  • 06:54 The Role of Nutrition in Climbing
  • 08:44 Struggles with Disordered Eating
  • 15:09 Overcoming Challenges and Finding Balance
  • 17:59 The Birth of Send Bars
  • 19:30 Simplifying Recipes for Athletes
  • 20:07 Creating Nutrient-Dense Bars
  • 20:46 The Birth of Send Bars
  • 21:27 Overcoming Health Challenges
  • 22:02 Building the Company
  • 22:54 Launching the Product
  • 23:09 Real Food Ethos
  • 26:49 Ingredients and Nutrition
  • 28:03 Adaptogens in Send Bars
  • 31:21 Giveaway Announcement


Connect with Sasha on Instagram @sendbars and @sashadigiulian

Find her website at www.sendbars.com


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

http://www.lindseycortes.com/

00:35:29
Apr 10, 2025 10:0 AM
Clean
Female Athlete Nutrition
217: Pro Soccer Player Gains Weight (and Gains her Health) to Overcome Amenorrhea with Jules Vazquez

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:

http://www.lindseycortes.com/

01:02:43
Mar 27, 2025 11:0 AM
Clean
Female Athlete Nutrition
216: Three Steps to Build Muscle & Flexible Vegetarian Diet with DJ Blatner

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:

Website: https://www.dawnjacksonblatner.com/

Instagram: @djblatner

 

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

http://www.lindseycortes.com/

00:46:22
Mar 20, 2025 11:0 AM
Clean
Female Athlete Nutrition
215: Treating Athletes with Eating Disorders with Downhill Cycling Champion & Clinical Sport Psychologist Dr. Kate Bennett

In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes.


01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist

02:18 Career Evolution: From Athletic Trainer to Sports Psychologist

05:04 The Importance of Mental Health in Sports

12:35 Personal Experiences and Overcoming Challenges

17:16 The Four P's of Confidence

24:35 Balancing Personal and Professional Life

27:35 Transition to Mountain Biking

27:48 The Evolution of Downhill Riding

28:29 Passion and Purpose in Sports

30:00 Balancing Athleticism and Health

31:46 The Role of Passion in Eating Disorders

34:06 Coping Mechanisms in Sports

41:28 The Importance of Flexibility in Training

45:59 Treating Athletes with Eating Disorders

48:32 Fun Fast Facts with Dr. Kate Bennett

50:38 Conclusion and Resources


Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders."


Connect with Dr. Kate Bennett:

FB: @AthleteInsight IG: @athlete_insight website: www.athleteinsight.co


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

http://www.lindseycortes.com/

00:52:02
Mar 13, 2025 11:0 AM
Clean
Female Athlete Nutrition
214: Rugby Training Injury Prevention Nutrition & Power on the Pitch with Georgia Cass

In this episode, sports dietitian Lindsey Cortes chats with Georgia Cass, a strength and conditioning coach specializing in womens rugby. They discuss Georgia's introductionto the sport, the fundamentals of rugby and importance of a strength coach, iniury, concussioms, and Georgias development of the Power Pitch Protocol, tailored specifically for female rugby players. Lindsey and Georgia explore injury prevention, the importance of proper neck exercises to reduce concussions, and the role of nutrition for this high-intensity high-power contact sport.


01:19 Meet Georgia Cass: Strength and Conditioning Coach

02:28 Georgia's Journey to Rugby and Coaching

06:32 The Sport of Rugby: An Overview

14:32 Strength and Conditioning for Rugby

19:37 Nutrition and Recovery in Rugby

26:56 The Importance of Nutrition in High-Intensity Sports

27:47 Concussion Risks and Prevention in Rugby

29:14 Strength and Conditioning to Reduce Concussion Risks

32:20 The Role of Omega-3s in Concussion Recovery

36:15 Introducing the Power Pitch Protocol

38:39 Comprehensive Training for Female Rugby Players

43:35 Rapid Fire Questions and Final Thoughts


Georgia Cass is a Strength & Conditioning coach, performance coach and Founder of LiftHer Strength. She has been working with female athletes for over 7 years and over the last 2 years has shifted her focus to working with female rugby players specifically.


You can find her on Instagram @lifther_strength and TikTok @liftherstrength

For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

 

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

00:49:52
Mar 6, 2025 11:0 AM
Clean
Female Athlete Nutrition
213: Endurance Speaker Series & Strength for Endurance with Kriss Hendy

In this episode, Lindsey Elizabeth Cortes introduces guest Kriss Hendy, an owner of Strength for Endurance. Kriss and Lindsey discuss the role of strength training in preventing injuries and enhancing performance, specifically in endurance athletes. The conversation also discusses the upcoming Endurance Speaker Series taking place in the UK, and available virtually. The Endurance Speaker Series features experts in the field discussing vital topics such as hydration, overtraining, and training through menopause. Kriss and Lindsey hope that through listening to this episode, listeners will take action to sign up for the event! The episode underscores the importance of addressing various needs of athletes, from strength to endurance and nutrition, supported by expert advice and real-life examples.


01:18 Guest Introduction: Kriss Hendy

03:18 The Importance of Strength Training for Endurance Athletes

05:14 Challenges and Evolution in Endurance Training

06:21 Benefits of Strength Training Beyond Injury Prevention

08:59 Screening and Personalized Training Programs

10:18 Endurance Speaker Series Overview

15:07 Key Topics and Speakers in the Series

26:45 The Complexity of Coaching and Training

27:26 Understanding the Layers of Athletes

28:52 The Importance of Nutrition in Sports

29:55 Balancing Life and Training

30:47 The Role of Education in Athletic Performance

33:52 Insights from the Speaker Series

36:54 Overtraining and Its Impacts

41:26 Rapid Fire Questions with Kriss

45:45 Conclusion and Resources

Kriss Hendy has been working within the endurance community for over 15 years now, studying, coaching, supporting (husband to an elite level athlete) and now helping other coaches and athletes within a mentoring and consulting capacity.

He is owner of Strength For Endurance, whose multi-disciplinary approach ensures athletes are employing a comprehensive approach to their endurance training; in order to overcome injury, prevent overtraining and keep doing what they love for many years to come.

When it comes to preparing for an endurance race or adventure, the training sessions are the easy bit. But what’s rarely considered is how this individual is going to integrate a high volume training program onto an already demanding work, family lifestyle.

When someone is placing so much demand on their body physically, factors such as blood work and hormones, adequate fuelling, training load management, psychology and having a fundamental level of strength and conditioning are essential.

From many years of professional and personal experience, Kriss is passionate about raising the standard of coaching and education to the endurance community and is hosting The Endurance Speaker Series in the UK over the coming months.

You can find more info about Kriss and Strength For Endurance at www.strengthforendurance.com or follow @strengthforendurance

and for Tickets to the speaker series coming up in the UK head to the link in the show notes which is hosted on Eventbrite.com: www.eventbrite.com/cc/the-endurance-speaker-series-3956193


For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com


To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

00:47:51
Feb 27, 2025 11:0 AM
Clean
Female Athlete Nutrition
212: Is REDS Real? with Sports Dietitian Rebecca McConville

In this episode of the Female Athlete Nutrition podcast, host and sports dietitian Lindsey Elizabeth Cortes engages in an insightful discussion with fellow sports dietitian and eating disorder specialist Rebecca McConville. They delve into the complexities of nutrition and the pressures on female athletes regarding body image and health. Becca shares her expertise on Relative Energy Deficiency in Sport (RED-S), its symptoms, and how it affects athletes. They also discuss the importance of a multidisciplinary approach to treatment and how providers can better assist their clients. Becca further explains her certification program aimed at educating and empowering other providers in the field. The episode is filled with valuable insights and practical advice for athletes, coaches, and health professionals alike.


01:19 Meet Rebecca McConville: Expert in RED-S

02:38 Understanding RED-S: Personal Experiences

04:18 The Impact of Underfueling on Athletes

06:45 Exploring RED-S in Depth

13:05 Unseen Contributors to RED-S

18:45 Addressing RED-S and Eating Disorders

19:12 Debating the Existence of RED-S

29:49 The Role of Physical Therapists in Nutrition

30:45 Mental Health and Nutrition Connection

31:15 Challenges in the Medical Model

32:01 Athletes and Nutritional Misconceptions

33:10 Knowledge vs. Application in Nutrition

36:56 Social Media's Impact on Athletes

41:49 Training and Educating Providers

47:24 Fun and Personal Insights

50:16 Conclusion and Resources


Resources and Links Mentioned:

Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-y

Rebecca McConville's website: https://beccamcconville.com/


For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

00:52:22
Feb 20, 2025 11:0 AM
Clean
Female Athlete Nutrition
211: Heal your Body Image "Inside Out" with Rowing Champion Whitney Otto

In this episode of the Female Athlete Nutrition Podcast, Lindsey Elizabeth Cortes speaks with Whitney Otto, US world rowing champion and 2000 Olympic alternate. Whitney, co-author of 'Body Image Inside Out,' shares insights on how body image and nutrition intersect for female athletes. They explore the societal pressures that impact body image, the importance of distinguishing body functionality from aesthetics, and how body image issues can affect athletic performance.


Whitney emphasizes the need for compassion, validation, and the utility of resources like guided worksheets to improve one's relationship with their body. They discuss common struggles like the female athlete triad, strategies for maintaining a positive body image, and the role of supportive teams in the healing process.


01:16 Meet Whitney Otto: From Rowing Champion to Performance Coach

02:33 Body Image Inside Out: A Revolutionary Approach

04:07 The Complex Relationship Between Athletes and Body Image

05:43 Understanding and Validating Body Image Struggles

15:45 The Role of Clothing in Body Image

22:05 The Importance of Listening to Your Body

27:36 Body Image as a Team Sport

28:36 Understanding Body Image and Support Systems

29:21 The Role of Nutrition in Athletic Performance

29:49 Addressing Negative Body Image

36:16 The Female Athlete Triad

39:47 Writing and Reflecting on Body Image

44:38 Maintaining a Healthy Body Image

50:54 Rapid Fire Questions and Conclusion


Whitney Otto is a US world rowing champion and 2000 Olympic alternate who pivoted her skill and passion into helping individuals and teams achieve their goals through leadership development and clinical intervention. She holds a BA from Brown University, an MA in counseling psychology from Lesley University, and a Professional Coaching Certification from The Coaches Training Institute. Her clinical perspectives are informed by over a decade of experience treating eating disorders. Her inspiring and collaborative style was further honed through years of experience serving as a Master coach for physicians, elite athletes, entrepreneurs and C-Suite executives. Whitney serves as a Master Performance Coach and consultant at Valor Performance, and coach for R3 Continuum serving Senior level clients at Deloitte. Whitney also serves as Group Guide for CHIEF. She is the co-host of UNTRAINED, a podcast that launched in January of 2023 focusing on giving the tools and mindsets needed to help corporate executives “untrain” from toxic mindsets and perspectives that result in professional success at personal expense.


Connect with Whitney:

https://www.instagram.com/bodyimageinsideout/

https://www.linkedin.com/in/whitneylpost/

https://www.linkedin.com/in/deb-schachter-363b206/


For more information about the show head to:

www.FemaleAthleteNutritionPodcast.com

or email:

info@femaleathletenutritionpodcast.com

To work with Lindsey on improving your nutrition head to:

www.RiseUpNutritionRUN.com

or email:

Lindsey.RiseUpNutrition@gmail.com

00:54:57
Feb 13, 2025 11:0 AM
Clean