238: Back to Basics: 8 Essential Sports Nutrition Principles

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance.   Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths.   Episode Highlights: 01:22 – Podcast Fundamentals and Listener Engagement 03:19 – Current Business Updates and Offerings 05:19 – Recommended Supplements for Female Athletes 11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health 17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery 20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus 22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion 26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets 29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options 33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros 36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands 39:41 – Conclusion and Resources Resources Mentioned: Reds Recovery Membership – Weekly group calls and chat support for athletes recovering from RED-S: lindseycortes.com/reds WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: wavebye.co Episode #229 with Dr. Margo Harrison – https://www.lindseycortes.com/podcast/episode/22d22223/229-wavebye-to-period-pain-nutrition-and-supplements-for-menstrual-cycle-health-with-margo-harrison-md 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,' Lindsey Elizabeth Cortes, a sports dietitian, explores the complexity of nutrition and weight loss, specifically critiquing the Netflix documentary 'Fit for TV: The Reality of The Biggest Loser.' Lindsey delves into the harmful messages perpetuated by 'The Biggest Loser,' discussing its unhealthy methods, lack of proper nutritional guidance, and the psychological impact on contestants.   She clarifies her stance on weight loss, emphasizing that while it can be part of a health journey, it should not be viewed as the ultimate goal. Lindsey advocates for a holistic approach to health, focusing on proper nutrition, movement, and overall well-being. Additionally, she proposes ways in which a TV show could better promote health through positive reinforcement and practical, life-applicable challenges.   Episode Highlights: 02:14 Discussing the Netflix Documentary on The Biggest Loser 03:54 Critique of The Biggest Loser Show 20:22 The Role of Personal Trainers and Nutrition 24:18 Understanding RED-S and How to Address It 26:51 The Downfall of 'The Biggest Loser' 28:20 Transition to a Career in Dietetics 28:49 The Role of Weight in Sports Nutrition 29:44 Misconceptions About Weight Loss 31:14 Defining Health Beyond Weight 40:54 A New Approach to Health and Fitness TV 47:31 Final Thoughts and Resources 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

This episode of the Female Athlete Nutrition Podcast features Lindsey Elizabeth Cortez, a sports dietician, and Hannah Silva Breen, a PhD student in sport, exercise, and performance psychology. They discuss the mental health and body image issues that female athletes face. Hannah shares her journey from being an athlete to focusing on mental health and body image research.   The episode delves into practical strategies to improve body image, the impact of social media, and the importance of body functionality. They also discuss systemic changes needed in sports culture to support female athletes better.   In this episode, Hannah shared Body Confident Sport, a free online tool researched and co-developed by Tucker Center for Research on Girls & Women in Sport and the Centre for Appearance Research, with support from Dove and Nike. This tool is globally informed and tested, and works! There are brief education modules for coaches of girls, and resources for coaches to share directly with their athletes.   Episode Highlights: 01:27 Meet Our Guest: Hannah Silva Breen 03:32 Understanding Mental Performance vs. Mental Health Counseling 09:49 Stigmas in Sports and Mental Health 14:19 Hannah's Journey: From Athlete to Mental Health Advocate 23:52 Addressing RED-S and Nutrition for Female Athletes 26:27 Body Image and Weight Bias in Different Sports 27:29 Exploring Body Image Issues in Team Sports 29:39 Impact of Social Media on Athletes' Body Image 32:10 Fitness Influencers vs. Athletes: A Comparison 35:40 The Misconception of Body Image and Performance 40:07 Strategies to Improve Body Image in Female Athletes 45:55 Creating a Supportive Environment for Athletes 50:35 Conclusion and Resources for Female Athletes   For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram @‌wavebyeinc on TikTok @‌WaveByeInc on YouTube

01:23 – Meet Greta Jarvis Greta Jarvis, founder of the Center for Active Women, is introduced. Her background in public health, nutrition, and intuitive eating is highlighted. 02:40 – Greta’s Athletic Journey Greta shares her experience as a lacrosse player, her early start in the sport, and the challenges she faced with menstrual health as a young athlete. 04:10 – The Female Athlete Triad & Medical Normalization Discussion on how missing periods was normalized in sports, the lack of awareness among medical professionals, and the impact of the female athlete triad. 07:00 – RED-S and the Need for Advocacy Exploring the evolution from the triad to RED-S (Relative Energy Deficiency in Sport), the importance of education, and the need for systemic change in sports culture. 10:00 – Social Media, Diet Culture, and Disordered Eating How social media and cultural messages contribute to disordered eating and body image issues among athletes. 13:00 – Fueling the Adolescent Athlete The challenges of meeting nutritional needs for high school and college athletes, and the importance of early education on fueling and body respect. 16:00 – RED-S: A Broader Framework Why RED-S is a more inclusive and helpful framework for understanding energy deficiency, and how it applies to a wide range of athletes. 20:00 – Personal Stories: Bone Health and Recovery Greta shares her personal journey with amenorrhea, bone density loss, and the process of regaining health through nutrition and rest. 25:00 – Systemic Barriers: Access, Food Insecurity, and Team Support Lindsey and Greta discuss the role of social determinants of health, food insecurity among athletes, and the importance of community and team support. 30:00 – Intuitive Eating: Principles and Practice An introduction to intuitive eating, its 10 principles, and how it can be a powerful tool for athletes and non-athletes alike. 35:00 – Research and Misconceptions about Intuitive Eating Addressing common misconceptions, the evidence base for intuitive eating, and the importance of going to the source for accurate information. 40:00 – Greta’s Work and Resources Greta shares about her consulting work, resources for athletes and teams, and how listeners can connect with her. 45:00 – Rapid Fire Questions & Closing Fun rapid-fire questions for Greta, her favorite foods and sports, and final thoughts on community, support, and fueling female athletes.   Greta Jarvis holds her Master of Public Health in Health Promotion and Master of Science in Nutrition, as well as certifications as an Intuitive Eating Counselor and Integrative Health Coach.   The heart of her work is equipping women and girls to build peaceful and confident relationships with food, body, and movement. She sees individual clients and facilitates customized group events as the founder of the Center for Active Women; works as the Marketing & Media Manager for EDRD Pro, an organization providing online education for eating disorder professionals; and is the social media specialist and assistant for Evelyn Tribole, the co-author and co-creator of Intuitive Eating. In the spring, you can find Greta coaching high school women’s lacrosse and teaching the graduate-level Eating Disorders and Intuitive Eating elective at the National University of Natural Medicine.   Website: www.centerforactivewomen.com Instagram: @centerforactivewomen   For more information about the show, head to work with Lindsey on improving your nutrition, head to: 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

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports. Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile. Episode Highlights: 01:26 Meet Dr. Sasha Gollish: Athlete and Advocate 03:41 Challenges of Starting Professional Running at 31 06:39 The Importance of Mentorship in Sports 13:42 Creating Inclusive and Equitable Sports Environments 22:38 Personalized Nutrition for Athletes 30:06 Understanding Relative Energy Deficiency in Sport (REDS) 31:02 Resources for REDS Recovery 32:42 Childhood Nutrition Guidelines 34:25 Navigating Perimenopause and Food Sensitivities 38:45 Creatine and Its Effects 42:47 Fasting and Its Implications 53:43 The Importance of Mental State in Athletic Performance 59:34 Rapid Fire Questions and Conclusion Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change. Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond. Links and Resources: Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/ Yellow Running Shoes - Bridging the gap between research & practice:  https://www.instagram.com/Yellow_Running_Shoes For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram  

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health.They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health.Episode Highlights:05:03 Special Guest Introduction: Katie Stewart06:56 Katie's Journey to Holistic Nutrition12:41 The Importance of Testing in Nutrition15:38 Understanding Acne Root Causes22:19 The Role of Emotional Wellbeing in Health24:24 Addressing RED-S in Female Athletes27:40 Understanding Sebum and Oily Skin28:29 Skin Hygiene Tips for Athletes31:15 Makeup and Sweating: What You Need to Know33:01 Hormonal Breakouts and Menstrual Cycle37:09 Healing Crisis and Acne41:10 Teen Acne and Environmental Factors48:12 Katie Stewart's Holistic Approach to Skin Health50:58 Conclusion and ResourcesKatie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within.Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix.Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare.Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again.She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out.As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out.Connect with Katie:@katiestewartwellnesshttps://www.facebook.com/katiestewartcoaching https://katiestewartwellness.com/For more information about the show, head to work with Lindsey on improving your nutrition, head to:http://www.lindseycortes.com/Join REDS Recovery Membership: http://www.lindseycortes.com/redsCheck out WaveBye:DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@‌wavebyeinc on Instagram@‌wavebyeinc on TikTok@‌WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes and guest Elizabeth Inpyn, a certified sports nutritionist, discuss Elizabeth's extensive background in water polo and triathlon, the challenges of teen athlete nutrition, and the innovative use of AI in sports nutrition through the app Fuelin. The episode also highlights strategies to combat diet culture, the importance of personalized nutrition, and the role of hydration. Tune in for valuable insights and advice on fueling for optimal performance and overall health.Episode Highlights:01:22 Meet Elizabeth Inpyn: Credentials and Experience02:40 Diving into Water Polo: Challenges and Experiences10:18 Water Polo Nutrition: Fueling for Performance14:54 The Importance of Hydration in Water Sports20:04 Reflecting on Personal Nutrition Journeys29:54 Addressing RED-S in Female Athletes32:26 Applying Nutrition Knowledge to Triathlon Training33:32 Exploring Plant-Based Nutrition34:48 Starting a Coaching Business35:15 The Joy of Helping Others36:36 Balancing Performance and Health37:17 Family Influence and Health41:10 AI in Nutrition Coaching43:57 The Fuelin App54:45 The Importance of Proper Fueling57:55 Rapid Fire Questions01:01:00 Conclusion and ResourcesElizabeth Inpyn, the founder, creator and NAME behind INPYN. Coach Elizabeth Inpyn has a long and successful career as an athlete and coach that began in the backyard pool, a three-lane, 25-yard lap pool.  An NCAA Division 1 distance swimmer and water polo player, she transitioned into triathlon after college and is a multiple podium finisher at the Olympic and 70.3 race distance and a USAT National Qualifier at the Olympic distance.Resources and Links Mentioned:Inpyn Website: https://www.inpyn.com/Fuelin App: https://www.fuelin.com/Elizabeth's Instagram: https://www.instagram.com/inpynFor 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/redsCheck out WaveBye:DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@wavebyeinc on Instagram@wavebyeinc on TikTok@WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Dr. Samantha Harte, a distinguished physical therapist, author, and advocate for holistic wellness. Dr. Harte shares her journey through addiction, perfectionism, and trauma, highlighting how these personal struggles influenced her professional path.She discusses the importance of addressing root issues such as childhood trauma and the need for control, and offers insight into her framework based on the 12 Steps to help others find healing and resilience. The conversation delves into the parallels between addiction and over-exercise or obsessive dieting, urging listeners to confront underlying emotional pain and make transformative changes in their lives.Episode Highlights:01:48 Meet Dr. Samantha Harte03:27 Dr. Harte's Journey and Struggles04:40 Perfectionism and Addiction08:36 The Path to Physical Therapy16:11 The High-Functioning Addict25:27 Parallels with Athletes29:25 Addressing RED-S in Female Athletes34:16 The Haunting of Unresolved Relationships34:56 Postpartum Struggles and Body Image35:29 The Descent into Obsessive Control38:26 A Miraculous Turning Point40:19 Facing Grief and Finding Forgiveness45:08 The Path to Recovery and Self-Compassion53:36 Embracing Intuition and Personal Growth57:23 Conclusion and Final ThoughtsDr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness.Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of recovery so that anyone, addict or not, can turn their pain into power.Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/Instagram: https://www.instagram.com/drsamanthaharte/?hl=enFor 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

Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, interviews fellow sports dietician Claire Shorenstein about navigating nutrition challenges for female athletes, particularly in the context of travel. Claire shares her personal journey of becoming a board-certified sports dietician after overcoming her own struggles with disordered eating and finding passion in running and nutrition.The episode offers practical tips on travel nutrition, ensuring adequate fueling and hydration, and highlights the importance of planning ahead. Additionally, Claire's insights emphasize the balance between preparation and flexibility, encouraging athletes to explore local cuisines while maintaining their nutritional needs.Episode Highlights:01:28 Meet Claire Shorenstein: A Journey from Music to Nutrition02:39 Claire's Personal Struggles and Triumphs04:58 The Impact of Life Changes on Eating Behaviors19:19 From Road Running to Trail Adventures21:25 Travel Nutrition Tips for Athletes30:01 Creative Freezing Hacks for Travel31:49 Planning Meals for Race Travel33:22 Balancing Convenience and Nutrition34:59 Adapting to Different Travel Scenarios38:13 Embracing Flexibility and Enjoyment50:21 Rapid Fire Questions and Closing ThoughtsClaire Shorenstein is a Board-Certified Sports Dietitian (MS RD CSSD) with over a decade of experience helping active people achieve their nutrition, health, and fitness goals. She's also a longtime endurance athlete, with a passion for trail and ultra running.Find out more about Claire Shorenstein:https://www.instagram.com/eatforendurance/ IG @eatforendurace The Eat for Endurance Podcastwww.eatforendurance.comFor 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

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, sports dietician and athlete, discusses menstrual health with guest Margo Harrison, a board-certified OB-GYN and founder of WaveBye Inc. They delve into the high expectations on women's bodies, nutritional confusion, and the impact of menstrual cycles on daily life and athletic performance.Margo shares the mission behind WaveBue Inc., a menstrual health company focused on enabling women to manage their menstrual symptoms effectively. The episode covers traditional and innovative treatments for menstrual pain, the importance of tracking and understanding one's cycle, and the evidence-based natural ingredients in WaveBye products, such as vitamin E, magnesium, inositol, and Chasteberry. Lindsey also provides insights from her own experience with the product and offers a special discount for listeners.Episode Highlights:01:26 Meet Our Guest: Margo Harrison02:10 Understanding Menstrual Health and Nutrition03:30 Personal Experiences and Insights06:30 Challenges and Solutions for Menstrual Pain23:54 Exploring WaveBye Products27:56 Addressing RED-S in Female Athletes30:29 Conclusion and Final Thoughts30:54 Understanding the Importance of Tracking Your Cycle32:00 Managing Irregular Cycles and Ovulation34:35 Ingredients and Their Benefits38:56 Personal Experiences and Testimonials47:30 Contraindications and Who Should Avoid These Products50:39 Final Thoughts and RecommendationsMargo is a board-certified OB/GYN who was an NIH-funded academic PI at the University of Colorado. Since leaving academic medicine, she has been a provider at Planned Parenthood of the Rocky Mountains and founded a femtech consulting firm that served over twenty venture-backed companies in the women's health space in areas of clinical research, strategy, business development, and medical affairs. She is now the founder and CEO of Wave Bye Inc., a menstrual health company that exists to enable women to fulfill their human potential. DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@wavebyeinc on Instagram@wavebyeinc on TikTok@WaveByeInc on YouTubeFor 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