170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford

This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions. TOPIC TIMESTAMPS: 6:20 Nutrition messages and ED beginnings in HS  11:10 Carrie’s running journey 13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries 18:25 Taking a break from sports; the importance of different identities outside of sports 25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts 30:45 Returning to sports healthier and fueled  33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery  36:40 The importance of recovery for performance improvements 39:50 Fueling training demands; how to meet your nutrition needs 45:40 End of the podcast questions Follow Carrie on Instagram @carrieverdon and me, your host Lindsey Cortes, @female.athlete.nutrition  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6  THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order.

This episode is with Olympian, professional runner, and coach Kim Conley. Kim shocked the world when she made Team USA for the 2012 Olympics after a slow start to her running career. We discuss her rise in the sport and the role nutrition had in her progression. She shares how she has maintained a healthy relationship with her body composition and weight by seeking help from professionals, fueling properly around workouts, and focusing on nailing nutrition basics. We talk about the importance of fueling fundamentals like eating enough carbohydrates, proper hydration, and consistent fueling throughout the day, over supplements and fancy diets. Kim shares a funny memory about how nailing her post-workout fueling has benefitted her relationship, as well as her mood and performance. As an elite marathoner and coach, Kim has plenty of experience with in-run nutrition, as well as carb loading pre race, this includes using candy to help an athlete meet their carbohydrate needs, fueling their breakthrough marathon performance! Kim talks about her coaching practice with her husband, before answering our end of the podcast questions. TOPIC TIMESTAMPS: 8:00 In this episode we talk about: 7:10 Kim’s surprising qualification for the 2012 Olympics in a photo finish; Going all in on pro running 12:50 Kim’s journey with nutrition and weight as an athlete  17:30 Fueling athletics and body composition changes 19:30 Nutrition lessons as a young pro athlete: nutrition basics are more important than the fancy diets and supplements 22:55 The importance of mastering nutrition fundamentals: eating enough carbs and protein; post-workout and consistent fueling 26:30 Candy can be great fuel! 28:10 Kim’s marathon nutrition journey: high carbs fueling, electrolytes and hydration, carb loading, consulting a dietitian   32:10 Post-workout and consistent fueling throughout the day 35:40 Male vs female low-energy availability/ RED-S differences  36:50 Coaching runners through “Next Best Run” - Kim and her husband’s coaching company 39:40 Running longer distances as you age 44:20 End of the podcast questions; some spaghetti love! We referenced Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr and Episode 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun Check out Kim’s coaching business “Next Best Run”. Follow Kim on Instagram @kfconley Next Best Run @next_best_run and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is an elite runner for Team Boss and sports dietitian Maddie Alm. Maddie shares her story from high school soccer player to college walk-on to professional athlete, and how nutrition has fueled this progression. We discuss some of the common fueling pitfalls faced by college and high school athletes, and tips for improving performance: post-workout snacks for avoiding within-day energy deficits, electrolytes and hydration, and lots of carbs! Maddie and I debate whether or not to supplement, avoiding nutrition deficiencies, and underfueling. Maddie debunks the myth that lighter is faster, the link between weight and performance, and how your strongest and best-fueled self is actually faster, even at a higher bodyweight! Maddie’s business “Fueling Forward” helps athletes address these issues, including RED-S, fuel their performance better, and gain a healthy perspective on nutrition for sport and life. We finish off with a topic we’ve not discussed before: alcohol and athletic performance, sharing some of the negative impacts on sleep and recovery. TOPIC TIMESTAMPS: 8:00 Maddie’s athletic story: from soccer player to elite runner 11:40 Understanding the link between nutrition, health, and performance  14:30 Challenges for college athletes: underfuelling, lack of nutrition support 18:25 Fueling tips for better performance 23:40 Maddie’s non-traditional path to pro running for Team Boss and the Olympic Trials 33:15 Sports nutrition and training tips as a pro athlete: carbs, electrolytes, and workout fueling 42:50 Supplements and nutrient deficiencies  51:00 Alcohol for athletes: impacts on sleep and recovery  58:10 RED-S awareness; weight, performance, and over/under fueling  1:07:10 Maddie’s business “Fueling Forward” 1:11:00 Retiring from elite athletics 1:13:50 End of the podcast questions Check out Maddie’s business “Fueling Forward” Follow Maddie on Instagram @madsalm12 Fueling Forward @fueling_forward and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing! TOPIC TIMESTAMPS: 7:45 Becca’s PhD in wildlife biology  11:20 Becca’s former pro cycling career 19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey  21:20 The harm of commenting on bodies  27:55 Healthy vs harmful nutrition education 29:30 Eating disorder struggles as a pro athlete  33:20 Becca’s ED recovery and changing relationship with sport 35:25 Identity and life changes outside of athletics  39:30 Meat vs vegan diets in athletics and ED recovery  42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner 47:10 Workout fueling tips; pre/post training snack ideas  54:20 High carb fueling for better performance; training and race day nutrition  1:01:30 End of the podcast questions We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast.  Find more about Becca on her website: www.beccawindell.com Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with  sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator. TOPIC TIMESTAMPS: 5:50 Meghann’s dietetics and running story  10:30 Marathon running and pursuing athletic goals for fun  15:50 Meghann’s nutrition philosophy and fueling performance  18:25 Nutrition travel tips and pre-race fueling 24:00 Carbohydrate loading 101 28:30 How many carbs do you really need? 31:20 Carb loading myth busting: gaining weight and water retention 34:40 Rebalancing meals: prioritizing carbs over proteins and fats 37:50 Hydration needs and tech for calculating sweat rate 48:00 Debunking a fear of sodium  49:30 Under-hydrating vs over-hydrating  54:30 Dealing with GI issues and gut symptoms 58:45 End of the podcast questions Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with  World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance.  We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions. TOPIC TIMESTAMPS: 7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes  17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance  22:15 Keto diets impair performance and economy 26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes  29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling  33:10 Debunking the “train low carb, race high carb” paradigm  40:00 Training with carbs for optimal performance  42:45 Ketone supplements for sports nutrition   46:10 Keto diets impairs immune and bone health, and iron status  53:20 RED-S: is it being over-diagnosed?! 1:01:00 End of the podcast questions  Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with Olympic Trials qualifier and registered sports dietitian Kelsey Pontius. Kelsey recently competed in the 2024 US Olympic Marathon Team Trials, and comes on the podcast to share about her nutrition and athletics journey. Growing up playing soccer, Kelsey credits this background to her ability to remain injury free as a runner, allowing her to ascend to an elite level. Personal and professional experiences have highlighted to Kelsey the importance of carbohydrates for health and performance; we discuss the emerging awareness of low carbohydrate availability (LCA) independent of RED-S, and the impact of carbohydrates on recovery, bone health, hormones, iron absorption, performance, and more. Kelsey’s current area of interest is around understanding blood glucose and the usefulness of measuring it for healthy, athletic populations. We do a brief blood sugar 101, talking about healthy responses to exercise as well as disorders like diabetes and glycogen storage disease, the condition affecting my son. We chat about continuous glucose monitors for healthy and unwell populations, as well as tips on how most of us should think about blood sugar spikes, fluctuations, and CGMs. We finish off with our usual end of the podcast questions. TOPIC TIMESTAMPS: 8:15 Kelsey’s journey as an athlete and sports dietitian 13:00 From soccer to running in the Olympic Trials 20:15 Low carbohydrate availability, performance, and RED-S 24:15 How many carbs do we really need? 27:50 The effects of carbohydrates on iron levels, bone health, recovery and hormones 34:00 Performance improvements from more carbs 41:15 Society’s carb phobia and how carbohydrates impact blood glucose  47:40 Measuring blood sugar, spikes and fluctuations: lower is not better! 51:15 Blood glucose 101, diabetes, and continuous glucose monitors (CGMs) 55:00 Use of CGMs in sport and healthy populations 1:05:00 Blood glucose disorders and CGMs  1:09:30 Night time snacks for better blood sugar control and sleep  1:11:30 How to think about blood sugar and CGMs 1:16:40 End of the podcast questions Check out Kelsey’s website: meteornutrition.com  Follow Kelsey Pontius on Instagram @sportsdietitiankelsey and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with professional ultrarunner and board-certified physician and surgeon Dr Stefanie Flippin. Stefanie just completed lululemon’s FURTHER event, running an epic 6-day ultramarathon in the name of science and research into women’s sport. We discuss her career path as a surgeon, as well as her recent decision to step away and prioritize her running and coaching careers. Stefanie shares her athletic background, beginning as a ballet dancer before finding running and now competing as an elite ultrarunner. She talks about how her medical training informs her approach to injuries and coaching, and the ways stress and grief have recently influenced her physical health. We discuss some key factors influencing injuries: nutrition, training, and strength. Stefanie follows a vegan diet and we dive deep into how and why she made the transition, meeting her nutrition needs as a plant-based elite athlete, and common myths about getting enough iron and protein. Stefanie gives listeners great advice on finding vegan protein sources, as well as tips for people wanting to eat more plant-based. We chat about Stefanie’s racing and training nutrition, including avoiding high fiber foods close to race day, and consuming carbohydrates and gels on the run. We finish off with our end of the podcast questions, hearing more about Stefanie’s diverse athletic background!  TOPIC TIMESTAMPS: 10:00 Dr Flippin: Stef’s medical background as a surgeon; from ballet to running  14:10 The impact of stress and grief on injuries 18:00 Knowing when to run vs rest, when to push through  21:00 Injury prevention: addressing nutrition, training, and strength  25:00 Going vegan as an elite athlete  30:45 Vegan fueling myths: iron and protein deficiencies  34:45 Protein on a vegan diet 38:35 Tips for eating more plant-based  41:45 Nutrition is part of training  44:50 Race day nutrition advice: fiber and carbohydrates 48:20 Career changes: choosing athletics over medicine  57:20 End of the podcast questions For more on Stefanie, check out stefanieflippin.com  Follow Dr Stefanie Flippin on Instagram @stefanieannflippin and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with 4x obstacle course racing World Champion, ultrarunner, eating disorder and mental health advocate, Amelia Boone. Amelia has been very open about her decades long struggle with anorexia, as well as her recovery journey in recent years. She shares these experiences, highlighting her motivations to change and get help. We bust some eating disorder myths and stereotypes: anyone in any body can have an eating disorder, and everyone struggling is sick enough to deserve help! We touch on the consequences of underfueling, such as repeat injuries, and Amelia reassures listeners that with proper fueling and a menstrual cycle, bone health can improve for far longer than once thought. Amelia and I talk about aging as it relates to starting a family and athletics, being motivated to recover for the health of future children, and Amelia’s experience with the egg freezing process. Amelia is wonderful, and this is a conversation not to be missed! TOPIC TIMESTAMPS: 6:40 Introducing Amelia Boone  8:00 Destigmatizing eating disorders; sport during eating disorder recovery  13:10 Lifelong eating disorder struggles; recovery is a long journey   20:30 Deciding to pursue recovery and go to a treatment center 26:15 Anyone, any body can have an eating disorder; you are sick enough to get help! 31:45 Injuries, underfueling, and bone health 36:00 Building bone density 40:00 Considering children and parenthood when you’ve struggled with food 46:55 Egg freezing; over 40 is to be a mom and/or an athlete 51:50 End of the podcast questions Check out Amelia’s Substack at ameliaboone and on her website: ameliabooneracing.com   Follow Amelia Boone on Instagram @arboone11 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

This episode of the Female Athlete Nutrition podcast is with To Taste’s Registered Dietitian and culinary nutrition specialist Lexi Cole. To Taste is a culinary nutrition company on a mission to enhance nutrition education and culinary experience. We discuss the importance of learning how to cook, as well as kitchen and knife skills, for mental and physical health, including the emerging field of culinary medicine. Lexi shares her journey to becoming a dietitian, rooted in family food memories and a desire to fuel better as an athlete. Lexi has a particular interest in nutrition sustainability, sharing two top tips: eat more plants, and waste less food. We help listeners better understand food safety labeling, as well as how to use leftovers before they go bad.  Lexi and I also talk about the importance of honoring your heritage and culture through food; the episode’s overarching message is that food is for more than nutrition or fuel, it is to be enjoyed! Finally, Lexi leaves listeners with advice for fueling their sport: trust your body’s intuition and cravings, it’s most likely right! TOPIC TIMESTAMPS: 6:30 Understanding “To Taste: A Culinary Nutrition Experience” 11:30 Learning how to cook confidently; teaching nutrition  15:50 To Taste’s settings and services  18:35 The importance of kitchen and knife skills; therapeutic benefits of cooking 24:20 Lexi’s journey to dietetics and culinary nutrition: family food stories, fueling as an athlete 29:00 Culinary medicine: promoting health in the kitchen 31:15 Sustainability in the kitchen: Lexi’s 2 top tips 34:10 Eat more plants (but not only plants); “beans is how” 39:45 How to use your leftovers and waste less; food safety and “best before” labels  46:00 Lindsey’s fueling and food waste tip for athletes! 49:30 Catering to culture and heritage 55:45 Summary: food is more than fuel, it is to be enjoyed as well!  57:40 Athlete intuition: lean in to your cravings  Find out more about To Taste here: https://totaste.com/  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order