Episode 27: The Truth About Female Athlete Health w/ Heather Caplan, RD

Join Brooke and Stephanie on today's episode where they dive into all things functional nutrition and what it means to take a functional approach to your health. Do you need all the supplements? Protocols? What's ACTUALLY going to help you move the needle with your health and to get you on the path of feeling your best? Topics covered:What is functional nutrition?What role do micronutrients play in our health?Should you take an HTMA test?What role does gut health play into our nutrient status?What does listening to our body actually mean?Stephanie Darby is a registered dietitian and certified functional nutrition provider, mom of 2, and 8x marathoner. She specializes in helping busy women nourish their bodies and fuel their lives well using functional nutrition tools to get to the real root cause of symptoms. She loves supporting every mom with running and fitness goals to be equipped with the mindset and nutrition resources to chase those goals with confidence.Website: https://stephaniedarbyrd.com/IG: @stephaniedarbyrd Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

Join Brooke & Heather for today's episode where we peel back the curtain on common female athlete health concerns. Topics include:Why Heather started Lane 9 ProjectCommon misconceptions in the female athlete health worldWhy female athlete health concerns continue to get dismissedCommon signs of low energy availabilityHow to seek support from healthcare providers who are REDs/eating disorder informedHeather Caplan is a co-founder of Lane 9 Project, which connects female athletes with women’s health and sport clinicians, and works to improve menstrual health for athletes. She's a running coach and dietitian, writer, and parent to three kiddos. She's based in Ann Arbor MI but works with folks all over the US.Where to find Heather:Podcast: https://lane9project.org/the-lane-9-podcast/Website: https://lane9project.org/ IG: @lane9project Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

Claire Shorenstein (MS RD CSSD) is a Board-Certified Sports Dietitian with 10 years of experience, as well as a longtime distance runner. Through her private practice, Eat for Endurance, she provides virtual nutrition coaching and other services to busy athletes of all abilities and hosts The Eat for Endurance Podcast. Claire lives in Aptos, California with her husband and two young daughters.Join Claire and Brooke as they chat all things Pre-Run and Post-Run Nutrition. What should you eat pre-run? How much? And how long before you head out? What should you eat post-run? How much? And when? Should you fuel differently for shorter runs vs longer runs? Tune in to find out! You can find Claire here:IG: https://www.instagram.com/eatforendurance/Website: www.eatforendurance.com Podcast: https://www.eatforendurance.com/podcast Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

The supplement world can be so overwhelming when trying to choose what to take or what not to take. Is there anything that truly makes THAT much of a difference when it comes to preventing injury and maintaining overall health & wellness for active populations? Join Brooke and Callie as they discuss how to prevent injury, promote recovery and maintain overall health and wellness through nutrition and supplementation. In this episode we discuss: Injury prevention through nutritionImportant vitamins & minerals for injury prevention & general wellness as an athleteHow to safely purchase supplements from the store/onlineHow to choose a good protein powderInjury recovery through nutritionCallie Roseland is an experienced Sports Dietitian with over 7 years of performance nutrition experience working with elite level tactical athletes and in Division I Athletics. She is an Exercise Physiologist (EP-C) turned Registered Dietitian Nutritionist (RDN) and Board Certified Specialist in Sports Dietetics (CSSD). Callie is the owner and founder of Fueling Upward LLC where she primarily works with endurance, 'hybrid' and mountain athletes who want to lift, run, and summit mountains. She brings her professional and personal expertise to life through realistic education and strategies that focus on whole-athlete wellness and longevity, while making sure to fuel the active lifestyles of those she serves. Website: https://www.fuelingupward.com/IG: https://www.instagram.com/fueling.upward.rd/ Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

Join Brooke and Leah as they chat about the not-so-positive running habits & mindsets they see as a Physical Therapist & Sports Dietitian in the running space and HOW to avoid falling into these habits and mindsets. Maybe you're a runner feeling burned out but feeling guilty about needing a break from running or maybe you're a runner stuck in an injury cycle and are MISERABLE because you can't run. This episode is jam packed with helpful tips on how to ride the ebbs and flows of your running journey (in a healthy and positive way). Leah has been a practicing PT for nearly a decade which is also when she began here running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leah’s athletic career was anything but linear and she faced many hardships which originally lead her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable. Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

Join Brooke & Melissa as they chat about Melissa's work as a researcher in the female endurance athlete space. Melissa discusses challenges in getting high quality research into the hands of athletes, current gaps in female athlete research and what research projects she's currently working on. Melissa Lodge, MS is a health sciences doctoral student, REDs researcher, elite runner, and a research collaborator at the Wu Tsai Female Athlete Program of Boston Children's Hospital. Her research focuses on female athlete physiology, particularly under conditions of low energy availability (LEA), such as Relative Energy Deficiency in Sport (REDs), and its associated impact on health and performance across the lifespan. She has presented her work at several regional, national, and international conferences featuring work in female athletes on low energy availability outcomes. Melissa is interested in exploring intervention-based models, such as psychoeducation, to improve outcomes for female athletes and girls in sports in the future. Melissa runs an educational platform @FED_collaborative where she provides translational research on female athlete physiology, LEA/REDs, and eating disorders/disordered eating. Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

Orthorexia is the sneakiest eating disorder of all as it is often disguised as "being committed to health and wellness." We often see athletes take an extreme approach and begin obsessing over clean eating, avoiding certain ingredients in foods, being afraid of excess calories and the feeling of guilt and shame if a workout is missed.Join Caila and Brooke, two registered dietitians specializing in eating disorders and endurance sports, as they breakdown what orthorexia is, who's at risk, and what to do if you find yourself with the behaviors associated with orthorexia.Caila Yates is a registered dietitian and founder of Steady State Nutrition, based in Boulder, CO. She has a dual specialty in eating disorder treatment and sports nutrition, and works primarily with endurance athletes. With clinical experience working with patients with eating disorders, she has a deep understanding of behaviors, disordered patterns, and recovery, especially as they pertain to sport. In her practice, Caila helps athletes understand their nutrition needs in every season so that they can show up to practice or race and put their best foot forward. You can find out more about Caila and her services at steadystatenutrition.co and giver her a follow on IG at @steadystatenutrition Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

The mental and emotional impact of a running injury can often be challenging to runners. Today, we are joined by Kristen Sculz, physical therapist, run coach, strength coach, and run clinician coach who works to help guide stronger, faster, injury resilient, and confident runners. In todays episode we explore the following topics: Kristen's roller coaster running journey with nagging run injuries How can we find the balance between identifying as a runner, going through different seasons of life and different phases of training? How can we relieving the pressure of always performing and competing ? What can we learn from injuries? Kristen started Run Your Life, which focuses on achieving your running goals, feeling stronger, listening to your body and being the best runner you can be without nagging injuries! Find more about Kristen from: IG: kristen_runyourlifehttps://therunyourlifemethod.mykajabi.com/Podcast: The Run Your Life Podcast https://www.facebook.com/runyourlifePT/ https://linktr.ee/kristen_runyourlife Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at intentfulnutrition.com  Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

In order to grow in our running journey, Dr. Duane Scotti joins us to discuss six steps to run long and stay healthy along the way. We cover topics including:Mental health, and being intentional with our training Using strength training as a foundation to our running journey Having a set run planImplementing simple nutrition strategies for consistent energy Valuing our recovery days and run strategies to feel our best on race day Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!  Learn more about how Duane became a healthy runner here![Download] How to Grow as a Runner (6-Steps)[Download] Race Day BlueprintConnect with Dr. Duane:• Instagram - @sparkhealthyrunner• Join Our Healthy Runner Facebook Community• Subscribe to our YouTube Channel• [email protected]• www.sparkhealthyrunner.comListen & Subscribe to the Healthy Runner Podcast:• Apple Podcasts• SpotifyBrooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at intentfulnutrition.com  Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/

Are you a runner who doesn’t enjoy the thought of strength training? You’re not alone! Today we have on Kat Campbell, physical therapist and run coach, to discuss how to make running healthy and strong simple! Strength training is a key component to advancing your sport, adapting your muscles to your training load, and preventing injury. In today’s episode, we break down how simple strength training can be, and why it is so beneficial to add to your training plan. Some topics we cover: How often and for how long should I aim to do strength training? How will strength training help me with my running goals? What are some example exercises I should do? What muscle groups should I focus on? How can a physical therapist help me with strength training and my running goals? Kat has been running since she was 15 years old. When she was in high school, her father suffered a heart attack. This jump started her health journey, and Kat fell in love with running and has been passionate about it ever since. Fast forward over a decade later, Kat has made it her mission to help runners and has dedicated herself to building a strong foundation of knowledge including a Bachelor’s Degree in Exercise Science, NASM Certified Personal Trainer, Run Coach Certified, and Doctor of Physical Therapy. Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at intentfulnutrition.com Find more from Kat below: Instagram:  @runwithkat_dpthttps://www.facebook.com/groups/2050447468677254https://podcasts.apple.com/podcast/id1660791131?ign-itscg=30200&ign-itsct=lt_p  Brooke Czarnecki is the owner of Intentful Nutrition, LLC. Brooke’s mission at Intentful Nutrition is for all individuals to tune out diet culture, understand their unique definition of health and for all individuals to treat their body with dignity and respect. We help runners and athletes understand exactly how to fuel their body and help individuals in eating disorder recovery reconnect with their mind and body. Interested in a 1:1 consult with me? I offer a free first 15 minute consult and you can find more info at https://intentfulnutrition.com/