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 Coach02:28 Georgia's Journey to Rugby and Coaching06:32 The Sport of Rugby: An Overview14:32 Strength and Conditioning for Rugby19:37 Nutrition and Recovery in Rugby26:56 The Importance of Nutrition in High-Intensity Sports27:47 Concussion Risks and Prevention in Rugby29:14 Strength and Conditioning to Reduce Concussion Risks32:20 The Role of Omega-3s in Concussion Recovery36:15 Introducing the Power Pitch Protocol38:39 Comprehensive Training for Female Rugby Players43:35 Rapid Fire Questions and Final ThoughtsGeorgia 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 @liftherstrengthFor more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] To work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected]

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 Hendy03:18 The Importance of Strength Training for Endurance Athletes05:14 Challenges and Evolution in Endurance Training06:21 Benefits of Strength Training Beyond Injury Prevention08:59 Screening and Personalized Training Programs10:18 Endurance Speaker Series Overview15:07 Key Topics and Speakers in the Series26:45 The Complexity of Coaching and Training27:26 Understanding the Layers of Athletes28:52 The Importance of Nutrition in Sports29:55 Balancing Life and Training30:47 The Role of Education in Athletic Performance33:52 Insights from the Speaker Series36:54 Overtraining and Its Impacts41:26 Rapid Fire Questions with Kriss45:45 Conclusion and ResourcesKriss 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 @strengthforenduranceand 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-3956193For more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected]

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-S02:38 Understanding RED-S: Personal Experiences04:18 The Impact of Underfueling on Athletes06:45 Exploring RED-S in Depth13:05 Unseen Contributors to RED-S18:45 Addressing RED-S and Eating Disorders19:12 Debating the Existence of RED-S29:49 The Role of Physical Therapists in Nutrition30:45 Mental Health and Nutrition Connection31:15 Challenges in the Medical Model32:01 Athletes and Nutritional Misconceptions33:10 Knowledge vs. Application in Nutrition36:56 Social Media's Impact on Athletes41:49 Training and Educating Providers47:24 Fun and Personal Insights50:16 Conclusion and ResourcesResources and Links Mentioned:Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?https://link.springer.com/article/10.1007/s40279-024-02108-yRebecca McConville's website: https://beccamcconville.com/For more information about the show head to:www.FemaleAthleteNutritionPodcast.comor email:[email protected] work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected]

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 Coach02:33 Body Image Inside Out: A Revolutionary Approach04:07 The Complex Relationship Between Athletes and Body Image05:43 Understanding and Validating Body Image Struggles15:45 The Role of Clothing in Body Image22:05 The Importance of Listening to Your Body27:36 Body Image as a Team Sport28:36 Understanding Body Image and Support Systems29:21 The Role of Nutrition in Athletic Performance29:49 Addressing Negative Body Image36:16 The Female Athlete Triad39:47 Writing and Reflecting on Body Image44:38 Maintaining a Healthy Body Image50:54 Rapid Fire Questions and ConclusionWhitney 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.comor email:[email protected] work with Lindsey on improving your nutrition head to:www.RiseUpNutritionRUN.comor email:[email protected]

In this episode, Lindsey Elizabeth Cortes talks with Dr. Kate Edwards, a physical therapist and orthopedic specialist, about the complexities of nutrition for female athletes and the societal pressures they face. The conversation delves into Dr. Kate's new app, RUNsource, designed to offer runners comprehensive resources and support. They discuss the significance of having a supportive network for nutrition, mental health, and injury prevention, and how this app can help runners of all levels. The episode also touches on the importance of alternative coping mechanisms beyond running, the science behind common runner injuries, and the need for tailored resources in the athletic world. 01:18 Meet Dr. Kate Edwards 01:28 Kate's Journey and Episode 73 Recap 02:11 New Content and Dr. Kate's Background 04:38 The Birth of Fast Bananas and RUNsource 05:49 The Importance of Specialized Care for Runners 10:04 Features of the RUNsource App 17:30 Tailored Programs for Every Runner 22:22 Emotional Connection to Running 22:53 Personal Struggles and Running as a Stress Reliever 23:27 The Importance of Balanced Training 26:08 Exploring Alternative Stress Relievers 27:29 Running as a Universal Sport 30:15 Common Injuries and Prevention 35:18 RUNsource App Features and Benefits 39:02 Conclusion and Additional Resources Dr. Kate Mihevc Edwards is a highly accomplished physical therapist and board-certified orthopedic specialist with over 15 years of experience in sports medicine and orthopedics. As the founder of Precision Performance and Physical Therapy in Atlanta, GA, and the creator of Fast Bananas RUNsource, a cutting-edge app designed specifically for runners, Kate has dedicated her career to optimizing performance, preventing injuries, and enhancing the biomechanics of runners at all levels—from beginners to Olympians. A published author and sought-after speaker, she blends the latest research with actionable insights to empower athletes to achieve their personal best while staying healthy and resilient. Connect with Dr. Kate Mihevc Edwards on Instagram: @fastbananasrun @katemihevcedwards @precisionpt_atl Find her website at: https://www.fastbananas.com/ For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: [email protected] To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: [email protected]

This episode of the Female Athlete Nutrition podcast is with Registered Sports Dietitian and certified intuitive eating counsellor Becca Rick. Becca is a lifelong runner and we spend time discussing her relationship with endurance training and nutrition. She recently completed the Moab 240-mile ultramarathon, prompting a discussion about her fueling before and during, as well as her training, sleeping and race logistics. This includes fueling training, tapering and rest days, the importance of rest days, and pre-competition nutrition strategies that can be applied to anyone preparing for an athletic event or competition.  Becca and I dive into intuitive eating as an athlete–yes, it’s possible!–and why it’s not the “hunger-fullness” diet. We give listeners tips for making intuitive eating work for you that do include planning and conscious thought about fueling your sport. Becca talks about being a dietitian for elite speed skaters, helping fuel the speed and power demands of their sport, and tackling the topic of power-to-weight ratio. Becca opens up about past struggles with binge eating disorder and exercise dependency, and how she wishes she had help from a sports dietitian during recovery. We ask what “normal eating” really means and define being recovered. Becca’s recovery story highlights the non-linear journey to healing, but that it is possible! You can recover and continue to perform your sport! We’re here to help: find out more and get in touch today! TOPIC TIMESTAMPS: 2:55 Becca’s ultra running journey; how sports relate to life  9:00 Running 200-mile races: logistics and limits 13:40 Fueling training and racing ultramarathons; gut training 16:55 Rest and recovery around races; fueling rest and easy days  24:30 Pre-race/ competition nutrition strategies  25:45 Intuitive eating as an athlete (+ why it’s not the “hunger-fullness” diet) 30:50 Becca’s eating disorder history: struggling with binge eating disorder and exercise dependency; ED recovery as an athlete and the role of a sports dietitian 34:45 ED recovery is non-linear; what even is “normal eating” and being “recovered”?! 40:00 How ultrarunning supported Becca’s ED recovery  44:10 Speed skating nutrition, power-to-weight ratio 52:40 Becca’s future ultrarunning plans 53:40 End of the podcast questions Find Becca (Rebecca) online here: https://nutritionmechanic.com/  Follow Becca on Instagram @becs_slc and me, your host Lindsey Cortes, @female.athlete.nutrition  SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com And get nutrition help today!  Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is Dr. Kyle Pfaffenbach. Kyle is an Associate Professor of nutrition and exercise science at Eastern Oregon University, and also works as a Performance Nutrition Consultant to Olympians and World Champions, including the Brooks’ Beasts Track Club. Warning, this episode starts off a bit science heavy, diving into Kyle’s previous research on protein structure and folding. This is only for a small part of this wonderful conversation, but feel free to skip from 4:45 to 14:15. We transition from science to practice, discussing the importance of science-backed recommendations tailored to individuals and their own experiences.  We go deep on balancing macronutrients for athletes, starting with protein. Kyle and I discuss protein recommendations for how much and when, debunking the “more protein is better” belief. We highlight that over-focusing on protein may impair performance and health when you’re lacking fats and carbohydrates. Kyle shares insights from his work helping Olympians and world-class athletes fuel, underscoring the importance of total energy intake, as well as fats and carbs, even when body composition changes are desired. We discuss the effects of underfueling on performance: hint, hint, if you’re having bad workouts, try eating more! Food is more than fuel. Kyle talks about the role of nutrition in your body for signaling and other essential processes. Food is also for enjoyment and even elite athletes incorporate “fun” foods into their lives. While the media, social media and influencers in particular, demonize certain foods and nutrients, both Kyle and I believe an “all foods fit” approach best supports health and performance. This highlights the importance of working with trusted nutrition professionals and being careful of where you go for nutrition advice.  TOPIC TIMESTAMPS: 4:45 Kyle’s protein research (this is a science-heavy section, feel free to skip ahead to :X) 14:15 The importance of understanding science, then… 17:30 …tailoring research-backed approaches to individuals 23:00 Protein recommendations and timing for athletes  29:20 Is more protein better? 33:40 The importance of fats for female athletes  35:40 Balancing carbohydrates with proteins; macronutrient breakdown for athletes  40:10 Problem solving bad workouts  45:20 Food as signals for your body  49:00 Nutrition complexity: no dumb questions!  52:00 Preventing nutrition stress and making all foods fit, including fast food 57:40 Working with and trusting nutrition professionals for optimal performance  1:01:35 End of the podcast questions  Find Kyle’s research here: https://www.researchgate.net/profile/Kyle-Pfaffenbach  Follow Kyle on Instagram @kylepfaffenbach and me, your host Lindsey Cortes, @female.athlete.nutrition  SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with mental health therapist and former NCAA field hockey player Olivia Papakyrikos. Olivia specializes in athletes’ mental health, sport psychology and eating disorders. We start off by discussing our own experiences with mindset challenges as former athletes, including navigating injuries and identity shifts as we moved away from competitive sports. Olivia shares how she helps athletes overcome challenges such as eating disorders, anxiety, depression, and injury recovery to perform better in sports and life. We highlight some of the social pressures high school and college athletes face that make them particularly susceptible. Team culture, coaches and available resources all also impact athletes’ mental health, and seeking professional support from therapists like Olivia can make a big difference on performance and wellbeing. Olivia is also heavily involved in the Female Athlete Conference, helping to elevate female athlete health and research. We speak to the huge lack of research into female athletes and knowledge gaps, such as the impact of the menstrual cycle on performance and mental health. We finish off with the usual end of the podcast questions, and recommend you check out the Female Athlete Conference here! TOPIC TIMESTAMPS: 4:20 How sports psychology helped Olivia as an injured athlete  7:50 The importance of embracing different identities and being more than an athlete 15:00 Recovery processes and timelines for treating eating disorders, injuries, performance anxiety and more 19:45 The impact of social pressures faced by high school and college athletes  25:00 Supporting athletes’ mental health: coaches, resources and outsourcing professional support  29:45 Female Athlete Conference and the lack of research in female athletes  33:10 Understanding the impact of the menstrual cycle on performance and mental health  38:15 End of the podcast questions  Find Olivia at oliviapapakyrikos.com Follow Olivia on Instagram @oliviapapakyrikos and me, your host Lindsey Cortes, @female.athlete.nutrition  SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.

Trigger warning for talk of disordered eating behaviors and weight control. Feel free to skip this episode or fast-forward from 34:00 to 43:45.  This episode of the Female Athlete Nutrition podcast is with professional Ironman triathlete Dede Griesbauer. Dede shares her remarkable story from an NCAA DI swimming career to working on Wall Street. Over a decade later, she returned to competitive sport and became a professional Ironman triathlete aged 35. At 52 years old, Dede won the Ultraman World Championships, a multi-day triathlon event, and is still performing at an elite level now. We discuss tips for career longevity and how Dede has maintained her health and love for sport throughout. Dede’s events, Ironman and Ultraman triathlons, are long endurance events requiring considerable fuel before, during and after training and racing. We dive deep into fueling during exercise, comparing real food and sports nutrition products like gels and chews, creating a fueling plan, and problem solving GI issues. Dede shares advice for meeting your nutrition needs on a busy schedule, as well as how she uses food trackers to her benefit. We highlight how, with the support of a professional, trackers can support performance nutrition goals. This is not something I recommend my clients do because the risk of negative impacts is too high. Dede opens up about the negative food, body and weight messaging she received in college, and how her mindset has totally shifted to not monitor her weight, instead fueling for health and performance.  TOPIC TIMESTAMPS: 5:15 Returning to competitive sports as a master’s athlete  8:35 Finding Ironman triathlon  10:30 Becoming World Champion aged 52 after turning pro at 35 12:20 Tips for career longevity in elite sports  16:10 Female vs male performance differences  18:20 Increasing opportunities for women in sport post-college 21:40 What is an Ironman and an Ultraman triathlon? 24:35 Nutrition for an Ironman vs Ultraman; sports fuel vs real food; problem solving GI issues in races 28:00 Fueling with sports nutrition products vs “real food” 32:30 Daily vs performance nutrition  34:00 Shifts in fueling, weight and performance mindsets over time; Dede’s NCAA swimming experience 35 years ago 35:45 Uncoupling weight and performance; food is fuel 38:50 Dede’s current nutrition habits to fuel elite performance 39:55 Using food trackers and numbers to help performance 43:45 Performance supporting habits outside of training  47:00 Tips for fueling with a busy schedule  51:25 End of the podcast questions  For more on food tracking, check out Episode 146: Nutrition Apps + Fitness Trackers: Helpful or Hurtful?  Find Dede at dedegriesbauer.com  Follow on Dede Instagram @dedegriesbauer and me, your host Lindsey Cortes, @female.athlete.nutrition  SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.

Happy New Year! This is a solo episode of the Female Athlete Nutrition podcast with me, your host, Lindsey Cortes. Instead of fad diets and quick fixes, we’re talking about health-promoting changes and real life transformations. That’s why I start this episode with some exciting updates! Firstly, Rise Up Nutrition is back! I’m now taking clients looking for nutrition support to achieve their highest athletic performance. I’m expanding my offerings beyond the female athlete and RED-S spaces, open to helping anyone level up their fueling. Get in touch today! Secondly, I share that I have begun writing a book, hoping to share healthy fueling tips with a wider audience. And it wouldn’t be the New Year without talking about health and fitness! I get ahead of some expected 2025 trends: high fiber and protein diets, plant-based proteins, GLP1 agonists like ozempic, personalized nutrition,  intermittent fasting and more. I take a little longer to discuss affordable nutrition, with tips for eating well on a budget. TOPIC TIMESTAMPS: 6:10 I’m writing a book! The story behind the book and how it’s going  11:35 Goal setting framework for 2025 15:10 Expected food trends for 2025: fiber, plant-based proteins, affordable food 18:15 Eating well on a budget 20:50 Food trends continued: GLP1, high protein diets, personalized nutrition, intermittent fasting SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software: https://get.thatcleanlife.com/femaleathletenutrition Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners We are so grateful to our FANS and listeners! I hope you enjoy the episode.