194. Fast Fueling Facts: Pre + Post Training Sports Nutrition

This episode of the Female Athlete Nutrition podcast is with lifelong competitive runner and mother of 2, Jen Saint Jean. After an active childhood and running in high school, Jen walked on to her collegiate cross country and track team and has never looked back! We talk about how her athletics journey evolved to where now, aged 49, she is training to be faster than ever in her #fasterasamaster project. We highlight the inclusiveness of running, as well as the impact female coaches can make for all athletes. As a coach, Jen shares how she intentionally helps girls and young women understand their menstrual cycles so they can better manage symptoms and optimize training. We explore the evolution of women’s sports in the last 50 years, and how women like Jen and myself are able to continue progressing and achieving athletic goals even after becoming parents and as we get older. We talk about Jen’s experience dealing with chronic Lyme disease, the signs and symptoms that led to her diagnosis, and her management strategies. Jen speaks about the key role of nutrition for treating her Lyme disease, together with training modifications and bloodwork. Jen and I discuss ways of feeding a family with different nutrition requirements, alongside fueling for performance as an aging athlete. For Jen, this meant increasing her protein, while younger athletes should focus more on increasing their carbohydrates, as well as food flexibility and always eating enough. Jen shares more of her running goals as a master’s athlete and you can follow her journey and thoughtful writing on her website here. TOPIC TIMESTAMPS: 6:00 Jen's athletic background and natural running talent; the inclusiveness of cross country running 11:30 College athletics recruiting and being a "walk-on" athlete 16:15 The power of female coaches 21:05 Coaching young athletes; Puberty and performance in boys and girls 26:00 Performing on your menstrual cycle 31:20 Jenn's goal to be faster as a master's athlete than she was in her 20s; Women's high performance throughout the lifespan. 38:00 Balancing motherhood with athletics  41:15 Lyme disease: symptoms and diagnosis  46:50 Treating Lyme disease through nutrition and training changes 52:40 Feeding a family with different nutritional needs and fueling as an athlete; the importance of eating enough and food flexibility  1:00:15 Nutrition changes throughout life; higher protein needs for aging athletes Reach Jen on Instagram @jensaintjean and follow 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 licensed professional counselor and lifelong athlete Hannah de Groot. She is the founder of Stride Counseling, a private practice dedicated to helping athletes struggling with eating disorders and obsessive-compulsive disorder (OCD). Hannah shares how she combines her personal experiences as an athlete struggling with an eating disorder with her education in nutrition and counseling to help other athletes overcome eating disorders, OCD and anxiety. We discuss reasons why disordered eating is common in athletes and some of the misinformation spread through diet culture. We give listeners advice for overcoming “good food, bad food” thinking and “fear” foods, as well as highlighting how sport can give you the strength to recover. Hannah and I provide tips for preventing disordered eating and anxiety in athletes, alongside ways to support those struggling. Hannah talks about what OCD (obsessive compulsive disorder) is and is not, sharing key signs and symptoms. This includes compulsive exercise which often co-exists with disordered eating and eating disorders. We discuss how anxiety underlies both OCD and eating disorders, as well as what recovery looks like. Hannah shares more about her work and services, before answering the usual end of the podcast questions. TOPIC TIMESTAMPS: 4:00 Hannah's background studying and struggling with nutrition and counseling psychology  8:10 Working with a professional who understands; connecting through shared challenges 11:15 The dangers of diet and health misinformation; Tips for rejecting black-and-white nutrition thinking and diet culture messaging 15:30 Advice for overcoming "bad" and fear foods 21:00 Overlapping eating disorders, anxiety and OCD in athletes; student-athlete pressures 27:30 Tips for preventing disordered eating and anxiety in athletes; treat the human being over the athlete 33:10 The power of athletics for recovery; Evaluating your relationship with sport 35:40 Being "sick enough" for help and the health complications of eating disorders 40:40 OCD: signs, symptoms, recovery; compulsive exercise 47:00 Hannah's services with Stride Counseling and contact details 48:50 End of the podcast questions Things we mentioned: "Sick Enough: A Guide to the Medical Complications of Eating Disorders" by Dr. Jennifer Gaudiani and she has a great website worth checking out here. Female Athlete Nutrition podcast episode 184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak Reach Hannah on Instagram @stride_counseling and at [email protected] and follow 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 dual board-certified specialist physical therapist in orthopedics and sports, Dr. Jessica Wulke.  Jessica has extensive experience treating professional athletes and continues to treat athletes in the NFL and Dallas Cowboy Cheerleaders. For the first time, we talked about nutrition and training for cheerleaders and NFL athletes. Jessica explains the importance of training the mind and body during rehab, building a stronger brain-body connection with neurocognitive training. We discuss Jessica’s job working with the NFL and Dallas Cowboy Cheerleaders (DCC), especially when they’re injured, and how the athletes approach their sporting careers differently. Jessica talks about nutrition challenges faced by the cheerleaders, and I give tips for optimizing nutrient timing and eating well with a busy schedule. We mention the importance of protein, hydration and proper sleep for injury rehab, recovery and performance.  We talk in depth about working with athletes in aesthetic sports like cheerleading and gymnastics where athletes face additional pressures to look a certain way. We highlight the importance of nutrition and strength training for performance and appearance; if you’re eating and training appropriately, your body will look how it’s meant to. Jessica also discusses the importance of strength training for athlete longevity and performance, especially amongst the Dallas Cowboy Cheerleaders. She shares an inside look into who the DCC are, their lifestyles as non-professional athletes, the injuries and challenges they face.  TOPIC TIMESTAMPS: 7:10 Neurocognitive training and the importance of the brain-body connection 19:00 Nutrition and sleep for injury rehab and recovery: the importance of protein  24:00 Making nutrition work with your schedule 27:10 Working with the NFL and Dallas Cowboy Cheerleaders: differences in resources, lifestyles and training 33:30 Aesthetic sports: why fueling and strength has to be the priority  40:50 Taking a holistic and individualized approach to rehab and nutrition 45:05 Treating cheerleaders as athletes not supermodels or performers; increasing resources for female athletes 48:05 Inside the Dallas Cowboy Cheerleaders (DCC): injuries, longevity and performance 53:35 End of the podcast questions Follow Dr. Jess Wulke on LinkedIn and on Instagram @sportspt_jess 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 physical therapist Dr. Kelly Baez, PT, DPT. Kelly shares her unconventional path to becoming a physical therapist, inspired by teaching children and taking a personality test. Kelly owns a concierge medical practice, Brisa Wellness, that offers personalized care plans tailored to your lifestyle. Brisa stands for breeze in Spanish, which represents the emphasis on our body’s environment and movement. We dive deep into concierge medicine and how it differs from the traditional insurance-based healthcare model in the US. We talk about the strengths and weaknesses of both, and the role for self-pay, specialist care through concierge medicine. A lot of the conversation is about chronic pain, understanding pain perception and lifestyle interventions that may help. These include exercise and physical therapy, mindset strategies, nutrition, hydration, blood testing and sleep. We highlight the roles of movement and antioxidants for healing chronic pain. Kelly also speaks to the importance of pelvic floor, bowel and urinary health, including signs and symptoms of dysfunction. Underlying this episode is the role of a multidisciplinary team for managing your health, and Female Athlete Nutrition is here to help you with your nutrition! TOPIC TIMESTAMPS: 5:15 Introducing Dr. Kelly Baez and her background as a teacher and physical therapist7 10:45 Kelly’s physical therapy philosophy and holistic healthcare beliefs  14:00 Concierge medicine vs traditional insurance-based healthcare  23:00 Tips for health insurance and affordability  24:30 Understanding and managing chronic pain 32:00 Pain perception: individual responses and mindset 37:00 Gender differences in healthcare and treatment 40:30 Role of nutrition in the treatment in chronic pain 43:30 Blood work and functional medicine for pain management  44:45 Tips for helping your body for health, performance and healing 49:00 Pelvic floor, GI and hormonal dysfunction and health   1:00:00 End of the podcast questions For more on concierge medicine, this time from a family medicine practitioner, check out: “190. How CrossFit Kickstarted RED-S Recovery,  12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD” Follow Dr. Kelly Paerce Baez on LinkedIn and her practice on Instagram @brisawellness.co 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 former NCAA Division I soccer player, author and founder of SPRHRA, Marina Paul. Growing up in a sporty family, Marina shares how athletics was always part of her life. However, this came with misinformation about diet and health that impacted Marina’s relationship with food. Pressure to maintain her spot as a star player, coupled with negative environmental factors, led to Marina developing an eating disorder in high school that continued on into college. With better fueling, Marina was able to have an outstanding athletic career at Georgetown University while studying business. Now an entrepreneur, Marina merged her love of sports with business to found women’s sports apparel brand SPRHRA, pronounced “superhera”. We discuss some of the problems with the fashion industry not being designed for female athletes and how SPRHRA is trying to change that. Marina talks about what makes SPRHRA clothing unique, as well as the importance of proper fitting and feeling clothing for peak performance.  Marina is also the author of “Becoming a Superhero: Awaken Your Superpowers and Inspire the Magic in Others”, a book based on countless interviews with incredible women leaders and role models. You can check it out here! We discuss her book and the stories that inspired it, including her own. Interested in SPRHRA or want to learn more? Get in touch with Marina at [email protected]  TOPIC TIMESTAMPS: 5:30 Introducing Marina Paul and her athletic family background  12:20 The impact of family and environment on food and body image 16:20 Marina’s eating disorder story: athletics pressures, family and high school culture 19:10 Realizing you have an eating disorder and need help 23:00 Physical and performance consequences of undereating 29:00 Marina’s book: “Becoming a Superhero”, all about women leaders 35:00 Making women’s fashion and activewear more inclusive 43:30 What makes SPRHRA activewear unique; Why fit and feel matters to performance 48:40 How to work with SPRHRA; Medical and recovery benefits of SPRHRA activewear 54:55 SPRHRA (Superhera) brand story 56:30 End of the podcast questions  Check out SPRHRA and Marina’s book “Becoming a Superhero”. Follow Marina on Instagram @marinapaul SPRHRA @sprhra_ 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 is the second episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. Today, we discuss within training nutrition: the what, why, when and how much. We talk all about fueling with carbohydrates during training sessions longer than 1 hour, to maintain stable energy and prevent fatigue. No matter your sport –from stop-and-go sports like soccer and volleyball, strength training to endurance sports– in-workout fueling is important to maintain stable energy and prevent fatigue. We talk about different types of carbohydrates, different sports nutrition products, and how you can optimize carbohydrate absorption for maximal benefits. This episode covers hot topics like low carb training, “over-fueling” with carbohydrates, carbohydrate mouth-rinsing and more. I also share a story about how fueling more than the “recommendations” with poptarts led to my best run! Yes, more fuel means more energy and better performance! Last week, we tackled the topic of pre- and post-workout fueling, the perfect compliment to this episode. Go give it a listen here: 194. FAST FUELING FACTS: Pre + Post Training  TOPIC TIMESTAMPS: 2:30 Updates, new resources, and how to support this podcast  7:45 When and why to fuel with carbs during training  10:40 How many carbs to take and when 12:20 Fueling exercise lasting over 2 hours 13:30 Different carbohydrate sources and sugar absorption 16:50 Pushing the limits of fueling in training; More carbs for better performance and recovery 19:15 Personal anecdote: how “over-fueling” on carbs in poptarts led to my best run! 21:40 Carbohydrate mouth rinsing 23:00 “Train low (carb), race high (carb)” to burn more fat myth 25:55 Eating fats and protein during training 30:10 Summary; different kinds of on-the-go fuel: gels, sports drinks, chews and “real food” 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 is the first episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance. Today, we cover the importance of pre- and post-workout fueling for performance and recovery: the what, why, when and how much. We talk about nutrition timing for training at different times of day, including plenty of great meal and snack ideas. Remember, as athletes -that refers to anyone who exercises regularly, regardless of ability- we have different nutritional needs to the general population. TOPIC TIMESTAMPS: 1:30 Introducing the fast fueling facts podcast series 6:10 Pre-workout nutrition: what, why, when and how much 12:30 Timing pre-workout nutrition  18:00 Reactive hypoglycemia; energy slumps after eating 19:20 4 recovery “R’s”: replenish, rehydrate, rebuild and reduce soreness  21:00 Post-workout nutrition: what, why, when and how much 24:10 Post-workout fueling examples 25:35 How athlete fueling differs from the general population SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6  Check out our NEW website: www.FemaleAthleteNutritionPodcast.com  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   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.

In this episode of the Female Athlete Nutrition, I speak with elite cyclist and author Mackenzie Myatt. Mackenzie shares her introduction to sports, beginning with gymnastics and then working her way up to elite mountain biking. We discuss the highs and lows of an athletic life, and how competitive sports can be balanced with fun. Mackenzie highlights how periods of low motivation were the catalyst for her finding her identity outside of sports. For Mackenzie, this was combining her love of writing with cycling, and in 2023 she published her first book, “In Defense of Big Dreams”. We talk about the importance of writing as an outlet for emotions and processing feelings. For Mackenzie, poetry helps her navigate injuries and athletic lows, gain perspective and develop self-belief. I recommend all my clients also journal to understand their thoughts and feelings around food, their body, mindset and other challenges. This episode finishes with a fun new “Ask The Dietitian” section where Mackenzie asks me about why she is bonking. We chat about her nutrition challenges as an athlete, and how her intake and timing of carbohydrates can help regulate her blood sugar levels. Mackenzie shares the difficulty of fueling on a gluten free diet and the food anxiety is caused. We highlight the point that food intolerances can reverse, and how consuming more carbohydrates from gluten has elevated Mackenzie’s performance. We referenced Mackenzie’s book “In Defense of Big Dreams” throughout this episode and I recommend you check it out too! TOPIC TIMESTAMPS: 6:00 Introducing Mackenzie Myatt; her athletic path from gymnastics to elite mountain biking 13:00 Athletic highs and lows; why competitive sport can be fun 19:10 Being more than an athlete; carving out your own unique career path 30:00 Merging different identities: cycling and writing, athletics and femininity 33:30 The importance of expressing emotions and being your true self 38:50 Dealing with injury setbacks and finding happiness outside of sport 51:30 Confidence, self-belief and injury comeback mentalities 1:01:00 Why am I bonking? What are my carbohydrate needs? Understanding carbohydrate needs, fueling for sustained blood sugar levels, and carb drinks. 1:11:45 Gluten free as an athlete and food anxieties Mackenzie published her book with previous Female Athlete Podcast guest Molly Hurford at  Strong Girl Publishing, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford. Follow Mackenzie on Instagram @kenzimtber and me, your host Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   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

In this episode of the Female Athlete Nutrition, I speak with Canadian Olympic sprinter and new author Micha Powell. The daughter of two Olympians, Rosey Edeh and long jump World Record holder Mike Powell, athletics is part of Micha’s DNA. She talks about what it was like growing up with two Olympian parents and the impact that had on her own journey is sports. After playing multiple sports growing up, Micha, like her parents, found success on the track and quickly progressed to making the 2016 Canadian Olympic team in the 4x400m relay. Unfortunately, she didn’t get to run in the Olympics, and Micha shares how she struggled with that disappointment alongside pressure and self-doubt. Micha continued to face multiple setbacks and mental challenges including imposter syndrome and injuries. These struggles motivated her to write a memoir “ Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and accompanying workbook all while training to make the Olympics! We dive deep into her book, sharing how everyone can benefit from mindset tools and lessons she’s learned along the way. I recommend you check out her book “Sprinting Through Setbacks” and workbook here; I think you’ll find them very helpful! We touch on Micha’s intuitive eating approach and remind listeners that the “perfect” diet is not the healthiest diet. TOPIC TIMESTAMPS: 7:10 Micha’s journey into sports as the daughter of two Olympians 16:15 Handling pressure and disappointments in athletics 20:25 Overcoming self-doubt, expectations and setbacks for success  28:45 Appreciating your wins and accomplishments; the importance of taking up space 34:45 Micha’s motivations for writing her book “Sprinting Through Setbacks” while training for the Olympics 43:00 Injury mindset tips; sharing the lows vulnerably  51:15 Intuitive eating as an Olympian and avoiding the “perfect” diet 54:50 End of the podcast questions Check out Micha Powell’s book “Sprinting Through Setbacks: An Olympian’s Guide to Overcoming Self-Doubt and Imposter Syndrome” and workbook here, alongside Strong Girl Publishing. Micha co-authored her book with previous Female Athlete Podcast guest Molly Hurford, and you can tune into that episode here: 170. Keeping Girls + Women Strong & In Sports (+ Mountain Dew & More!) with Molly Hurford. Follow Micha on Instagram @michajadapowell and me, your host Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   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

In this episode of the Female Athlete Nutrition, I speak to the 2020 Olympic Champion in the pole vault, Katie Moon (née Nageotte). Katie will be looking to defend her Olympic title in a few days at the 2024 Paris Olympic Games! She touches on her bumpy build up to the Olympics, overcoming food poisoning and underperformance before winning gold. Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights. We dive deep into Katie’s relationship with food and body image, something she’s had to work on throughout her career. From unflattering pictures, social media comparisons, observing other athletes, and competing in a bikini, Katie talks about handling these triggers by focusing on her body’s strengths, feeling good in training and competition, and learning that lighter is not better: to reach higher heights, Katie has had to gain strength, and yes, that meant gaining weight! We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions. We discuss the impact of coaches and culture on nutrition and mindset, advocating for a healthy environment and support team that cultivates good habits around food, weight and training. TOPIC TIMESTAMPS: 3:30 Winning an Olympic gold medal in the postponed Tokyo 2020 Olympics 9:00 Falling in love with pole vaulting  11:20 NCAA Division I vs II athletics experiences 12:30 Dealing with mental blocks and fear 19:30 Overcoming failures, underperformances, and unexpected challenges 23:00 Katie’s relationship with food and body weight 26:50 How body weight impacts pole vaulting  31:50 Body image insecurities and comparisons among elite athletes 41:55 Coaches’ and culture’s influence on nutrition and mindset  45:40 Improving body image; Embracing weight and body changes 53:20 End of the podcast questions Follow Katie on Instagram @ktnago13 and me, your host Lindsey Cortes, @female.athlete.nutrition  Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer! Our NEW Website is NOW LIVE! Check it out here: https://www.femaleathletenutritionpodcast.com/  Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition   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