248: The Science of Sugar for Athlete Performance & Health: Clarifying Natural vs Artificial vs Added

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complex world of sugar. Lindsey discusses the different types of sugars (glucose, fructose, galactose, and others) and explains the importance of carbohydrates for athletes. She differentiates between natural sugars, added sugars, and artificial sweeteners, emphasizing their roles and impacts on athletic performance.   The podcast also highlights the general dietary guidelines for sugar intake and how they apply differently to athletes. Lindsey shares practical examples, fun facts, and even personal anecdotes to help listeners understand and normalize sugar consumption, especially in the context of sports nutrition. This episode aims to empower female athletes to make informed choices about their nutrition to perform at their highest level.   Episode Highlights: 01:22 The Reality of Period Pain 03:00 Welcome to New and Returning Listeners 03:29 Diving into Sugar: Basics and Misconceptions 05:11 Fun Facts About Sugar 10:10 Understanding Different Types of Sugar 22:29 Natural vs. Added Sugars 27:30 Understanding Sugar in Fermented Foods 28:05 Addressing Relative Energy Deficiency in Sport (RED-S) 30:37 Exploring Sugar Substitutes and Artificial Sweeteners 33:51 The Impact of Sugar Alcohols on Health 40:35 Guidelines for Sugar Intake in Athletes 42:53 The Role of Simple Sugars in Athletic Performance 53:53 Concluding Thoughts on Sugar and Nutrition Resources and Links: 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Angela R. Lewis, a former professional basketball player, author, and leadership strategist. They discuss the confusion surrounding nutrition and body image expectations for female athletes.   Angela shares her journey from feeling uncomfortable with her height at a young age to building confidence through basketball. She introduces her 6V framework for personal growth and development, applicable to athletes and beyond. Angela also talks about her new children's book, 'A Ball and A Chance,' and the importance of creating supportive communities. The episode emphasizes transitioning life skills from sports to other areas and the importance of staying in community for personal growth.   Episode Highlights: 01:22 The Impact of Menstrual Health on Performance 03:00 Meet Angela R. Lewis: Athlete and Author 04:48 The Athlete Identity and Transition 06:45 Building Confidence in Sports and Life 08:19 Angela's Journey: From Tall Girl to Confident Athlete 17:57 The 6V Framework: From Valley to Victory 23:14 Building Confidence in Nutrition 23:40 Understanding Relative Energy Deficiency in Sport (REDS) 24:40 Join the REDS Recovery Membership 26:10 Cultural Influences on Nutrition 27:30 Creating Healthy Rituals 31:32 Navigating Fast Food Culture 34:36 Transitioning from Athlete to Everyday Life 36:21 The Importance of Community and Team 41:58 A Ball and a Chance: Inspiring Young Readers 45:20 Workshops and Coaching for Personal Growth 46:50 Conclusion and Resources Angela R. Lewis is a former professional basketball player, author, and leadership strategist who helps athletes build confidence, communication, and life skills beyond the game. A two-time graduate of Saint Louis University and recipient of the Robin Roberts Sports Communication Award, Angela has worked across sports, education, and media, training hundreds of athletes and leaders to find their voice and purpose. She is the author of The Game Changing Assist and Post Moves, and her upcoming children’s book A Ball and A Chance inspires young readers to embrace confidence, culture, and connection through sports. Drawing from her experiences living and coaching internationally, Angela offers a global perspective on leadership, wellness, and resilience.   Connect with Angela: Website: angelarlewis.com LinkedIn: https://www.linkedin.com/in/angela-lewis/ Instagram: @theangelarlewis   Resources and Links: 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode, Lindsey Elizabeth Cortes, a sports dietitian and host of the Female Athlete Nutrition Podcast, interviews David Block, CEO of Previnex. The episode delves into the struggles and confusions surrounding nutrition, particularly for female athletes who face societal pressures on body image. Lindsey introduces David, detailing his impressive career transition from a hedge fund manager to leading Previnex, a company dedicated to producing high-quality nutritional supplements.   David discusses his inspiration and mission to create best-in-class supplements, addressing the flaws in the supplement industry from quality control to transparency. They explore Previnex’s rigorous testing standards, the impressive effectiveness of their Joint Health Plus product, and the impact of their groundbreaking Get Health, Give Health program, which donates vitamins to malnourished children for every customer order. The conversation emphasizes creating genuine health benefits, maintaining high standards, and the broader mission of improving lives globally.   Episode Highlights: 01:22 Meet Today's Guest: David Block, CEO of Previnex 03:19 David Block's Journey: From Wall Street to Wellness 06:24 Challenges and Insights in the Supplement Industry 11:37 The Importance of Quality and Transparency in Supplements 23:33 Personal Stories and Testimonials 31:32 The Power of NEM for Joint Health 33:04 Exploring Menstrual Cycle Health Supplements 34:16 Immune Health and Beta Glucans 41:33 The Importance of Muscle Health 47:15 Get Health Give Health Program 54:37 Conclusion and Final Thoughts   As the CEO of Previnex, David has the great privilege of leading a company that is dedicated to creating health and advancing human flourishing in the lives of everyone the company serves. Previnex makes best-in-class nutritional supplement products that promote longevity, performance, and everyday health, and donates vitamins to malnourished children with every customer order through the company’s Get Health, Give Health Program. Since July 2017, Previnex has donated over 2.4 million vitamins to malnourished children in 19 countries.   Prior to Previnex, David was a hedge fund manager and Wall Street research analyst in the Health & Wellness Industry, where he was named one of the top research analysts and stock pickers in the country by The Wall Street Journal and Forbes. David has appeared in numerous financial publications for his expertise in the Health & Wellness Industry, including The Wall Street Journal, Investors Business Daily, Business Week, Forbes, and Barron's. David attended UCLA, where he was a scholarship athlete, and received a law degree from Pepperdine University School of Law, where he was a Fellow and Founding Student Board Member of the Palmer Center for Entrepreneurship and the Law. David also serves as a Board Member & Trustee of Guideposts, Inc.   Resources and Links: For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com Join REDS Recovery Membership: http://www.lindseycortes.com/reds WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes delves into how to boost the immune system during the winter months to prevent common colds and flu. She addresses common misconceptions about nutrition, the importance of adequate calorie intake, and highlights essential nutrients like Vitamin C, Vitamin D, and Zinc that can help reduce the severity and duration of illnesses.   Lindsey also discusses practical food-based approaches and supplements to incorporate as part of daily routines for improved immune support. Additionally, she touches on the role of honey, garlic, and echinacea, sharing practical tips on how athletes can integrate these into their diets. This episode serves as an educational resource for female athletes striving to maintain optimal health and performance during the colder seasons.   Episode Highlights: 01:22 Understanding Period Pain and WaveBye Solutions 04:07 Nutrition Tips for Boosting Immunity 07:01 The Importance of Proper Fueling for Athletes 11:46 Preventing Illness Through Nutrition and Hygiene 14:01 Supplementation and Immune Support 20:38 Addressing RED-S and Support Options 23:11 Vitamin C Dosage Recommendations 25:22 Delicious Vitamin C Smoothie Ideas 26:17 Daily Vitamin C Intake Tips 28:56 The Importance of Vitamin D 33:14 Zinc for Immune Support 37:35 Incorporating Honey and Garlic 43:13 Exploring Echinacea and Other Herbs 46:15 Final Thoughts and Healthy Habits Resources and Links: 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode, sports dietician Lindsey Elizabeth Cortes addresses common concerns about food-related stress and holiday weight gain for female athletes, advocating for a mindset of abundance rather than scarcity. Lindsey emphasizes the importance of integrating holiday foods into a balanced diet rather than restricting or overindulging.   Her two main tips are to shift to an abundant mindset, recognizing that holiday foods are available year-round, and to work these foods into daily nutrition plans. She also stresses the importance of other health aspects like managing stress, sleep, and staying hydrated and active. The episode aims to help female athletes enjoy holiday foods without guilt and maintain their wellness.   Episode Highlights: 01:22 The Impact of Menstrual Health on Performance 03:00 Holiday Nutrition Challenges 06:51 Navigating Holiday Food Anxiety 09:27 Tips for Balanced Holiday Eating 32:11 Managing Stress, Sleep, and Hydration 37:06 Conclusion and Final Thoughts Resources and Links: 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

The podcast centers on the importance of nutrition for female athletes and the confusion surrounding it. Host Lindsey Elizabeth Cortes, a sports dietitian, introduces Dr. Demetra Mydlo, a chiropractor and former athlete who shares her personal journey with an eating disorder in her memoir, 'The Weight of Winning: Hustling for Worthiness Through Sport and an Eating Disorder'.   Dr. Deme discusses the complexities of eating disorders, the importance of professional support, and how her own experiences have shaped her practice in women's health. The episode highlights the struggles and recovery processes of female athletes, emphasizing the need for proper nourishment, holistic health, and supportive networks.   Episode Highlights: 01:22 WaveBye: Revolutionizing Menstrual Health 03:00 Meet Dr. Deme: Chiropractor and Author 05:10 Dr. Deme's Memoir: Hustling for Worthiness 06:58 The Hidden Struggles of Eating Disorders 09:38 The Power of Personal Stories in Healing 13:05 Challenging Body Image and Performance Myths 16:57 Navigating Body Comments and Self-Worth 24:22 Dr. Deme's Journey: Balancing Sports and Health 29:56 Understanding RED-S: Relative Energy Deficiency in Sport 30:49 Resources for RED-S Recovery 31:42 The Importance of Proper Nutrition 32:27 Personal Stories and Struggles 38:29 The Role of Support Systems 42:30 Transforming Health Practices 47:29 The Joy of Movement and Recovery 51:26 Final Thoughts and Resources Demetra Mydlo "Dr. Deme" is a chiropractor, former educator, Coach, and lifelong athlete whose personal and professional experiences inform her passion for health and wellness. Born in Detroit and raised in Kingsville, Ontario, Canada she later earned a degree in Kinesiology from Wayne State University and a Doctor of Chiropractic degree from Parker University. Now based in Dallas, Texas, she lives with her son and works closely with patients to support their healing journeys, as she specializes in Prenatal, Postpartum, Pediatric, and Sports Chiropractic Care. In her debut memoir, she candidly explores the often-overlooked realities of eating disorders among female athletes. Demetra shares her own journey and sheds light on the often hidden struggles of female athletes facing eating disorders, aiming to inspire awareness, compassion, and change.   Resources and Links: The Weight of Winning: https://www.amazon.com/Weight-Winning-Hustling-Worthiness-Disorder/dp/1968253092 Follow Dr. Deme on Instagram @drdemetra Website: www.wholeheartedchiro.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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes addresses recent concerns about lead in protein powders. She draws from an October 2025 Consumer Reports article which revealed that out of 23 tested protein products, over two-thirds contained lead levels higher than recommended for daily intake.   Lindsey explains the significance of this finding, the implications for various demographics including children and pregnant women, and offers practical advice on choosing safer protein powder alternatives while simultaneously admitting that the consumer reports article created unnecessary fear mongering as the limits which Consumer Reports set for lead was much lower than any other current standards. She emphasizes the importance of whole foods over supplements and encourages informed consumer choices. Additionally, Lindsey provides updates on her website services and partnerships aimed at supporting female athletes.   Episode Highlights: 03:17 Today's Topic: Lead in Protein Powders 04:40 Consumer Reports on Lead in Protein Powders 08:53 Understanding Lead Exposure and Its Risks 23:48 Recommendations for Protein Powder Consumption 44:32 Conclusion and Final Thoughts   Resources and Links: Protein Powders and Shakes Contain High Levels of Lead FDA Lead in Food and Foodwares NSF for Sport Sport Supplement Safety 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 10% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis.   Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights.   Episode Highlights: 01:24 Meet Nick Padula: Sports Dietician Extraordinaire 02:50 The Intersection of Clinical and Sports Nutrition 04:14 The Science and Ethics of Weight Cutting 09:52 Customizing Nutrition Through Testing 17:06 Understanding Genomic and Microbiome Testing 26:26 Addressing RED-S and Support Options 29:13 Understanding Gluten Intolerance 32:28 The Role of Continuous Glucose Monitors (CGMs) 35:37 Practical Applications of CGMs 42:05 The Importance of Recovery Nutrition 45:30 Exploring Nutrition Packages and Testing 47:07 The Impact of Environmental Toxins 53:31 Fun Questions and Final Thoughts Nick Padula has been a practicing Dietitian since 2015 as a clinical dietitian, a foodservice director. In addition to You Trition, LBC Nutrition, a dietetic consultant company, is a lecturer and coordinator with the University of Southern California Master’s in Nutrition program and Sports Dietitian for Cypress Junior College Athletics. ⁠   Nick studied nutrition and dietetics at Long Beach State University and received a Bachelor's degree in 2012 and Master's degree in Nutrition and Dietetics with a concentration in Sports Nutrition from Texas Tech University. ⁠In his practice he has worked with triathletes, professional boxers, endurance runners, professional soccer players, high school athletes, and the USC football and basketball teams. Nick is an avid runner, weightlifter, and golfer.   Connect with Nick: www.youtritionscience.com IG:@Youtrition_science Email: [email protected]   Resources and Links: 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with Dani Sheriff, co-CEO of The HA Society. They discuss the confusion and pressure surrounding female nutrition and body image, particularly for athletes.   Dani shares her experience with hypothalamic amenorrhea (HA), its implications, and the importance of proper nutrition and balanced exercise. They emphasize the need for community support through recovery, addressing the emotional and physical aspects of healing. Dani highlights the role of fertility awareness in understanding one's cycle and health. The episode offers insights into managing HA, the benefits of community involvement, and the empowering journey of reclaiming one's health.   Dani Sheriff is the founder and co-CEO of The HA Society. Dani’s expertise comes from many years of research and time spent in the nutrition, sport and fitness industry, as well as being trained to use the fertility awareness method as a diagnostic tool as a certified fertility awareness practitioner. She helps women recover their missing periods, optimize them and get pregnant or avoid pregnancy naturally.   Episode Highlights: 01:25 Meet Our Guest: Dani Sherif 04:27 Understanding Hypothalamic Amenorrhea (HA) 05:37 Signs and Symptoms of HA 19:23 Personal Stories and Experiences 28:22 Addressing RED-S and Recovery 31:00 Long-Term Effects of HA and Reversibility 31:14 Impact on Bone Density and Heart Health 31:35 Cognitive and Physical Challenges 31:54 Eating Disorders and Malnourishment 32:29 Estrogen Receptors and Bone Health 32:47 Athletes and Bone Density 33:16 Importance of Estrogen Beyond Reproduction 33:27 Cognitive Functioning and Long-Term Impact 33:50 Coaches' Perspectives on Eating Disorders 35:11 Fear of Healing and Weight Gain 36:19 Client Case Study: Long-Term HA 37:46 The Importance of Hormones for Overall Health 39:47 Challenges in Recovery and Maintaining Health 46:03 Community Support and the HA Society 52:15 Fertility Awareness and Charting 53:42 Empowerment Through Understanding Your Cycle 59:27 Fun Questions and Closing Remarks Follow Dani on Instagram: instagram.com/danisheriff Follow The HA Society on Instagram: instagram.com/thehasociety   Resources and Links: 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 WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Discover your Meta Performance profile with our free Meta Performance (Accomplish the Impossible) Assessment.  In just 15 minutes, you’ll uncover how you show up in work, leadership, and relationships — including your greatest strengths and blind spots. It’s a powerful tool for athletes, leaders, and anyone who wants to push beyond high performance. Take the FREE Assessment here: https://stagesassessment.scoreapp.com/?utm_source=FAN_Podcast&utm_medium=Event&utm_campaign=Stages    In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Rosanna Tomiuk, an executive coach and partner at Novus Global, and a former member of the Canadian Women's Water Polo Team. They discuss the importance of nutrition and overcoming societal pressures related to body image for female athletes.   Rosanna shares her personal journey with nutrition and performance, highlighting the challenges and strategies she encountered. They delve into the concept of meta performance, a mindset that goes beyond high performance by exploring what individuals and teams are truly capable of.   The episode offers insights into distinguishing between high performance and meta performance, the significance of character and growth, and how to handle failure constructively. Rosanna also explains Novus Global's services, including their assessment tools and transformational coaching approaches aimed at high performers across various fields.   Episode Highlights: 01:23 Meet Rosanna Tomiuk: Executive Coach and Former Athlete 03:33 Rosanna's Nutrition Journey and Challenges 06:27 The Importance of Uncoupling Weight from Nutrition 10:48 Exploring Meta Performance Coaching 14:19 High Performance vs. Meta Performance 21:09 Personal Reflections and Overcoming Failure 28:19 Character and Leadership in Sports and Life 35:24 The Inevitable Suffering and How to Show Up 36:22 Beyond High Performance: Embracing Failure and Dreaming Big 37:13 Living an Impossible Dream: Personal Stories of Success 39:19 Meta Performance Coaching: Redefining Possibilities 45:15 The Role of Comfort and Growth in Achieving Fulfillment 48:28 Novus Global's Unique Coaching Approach 56:59 Fun Questions and Personal Insights 01:00:58 Empowering Female Athletes: Final Thoughts and Resources Follow Rosanna on Instagram: @rosannatomiuk   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