Female Athlete Nutrition

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery. Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance. Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance. Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health. Episode Highlights: * 01:31 Meet Jules Vazquez: A Journey of Struggle and Triumph * 03:22 The Dark Side of Perfectionism in Sports * 06:39 The Physical and Mental Toll of Disordered Eating * 07:41 The Path to Recovery: Recognizing the Need for Change * 17:55 Health Consequences and the Road to Healing * 27:19 The Decision to Step Away from Soccer * 34:07 Finding Your Why * 35:24 First Steps to Recovery * 36:12 Adjusting Exercise and Diet * 44:37 Healing the Gut * 46:25 The Role of Testing and Professional Help * 53:20 Current State and Future Plans * 57:26 Advice for Others * 01:01:29 Conclusion and Resources Connect with Jules on Instagram @balancedfemlete For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ [http://www.lindseycortes.com/]

In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat. The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being. DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life. She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons. Episode Highlights: 00:38 Meet the Guest: Dawn Jackson Blatner 02:51 Exploring the Flexitarian Diet 08:28 The Superfood Swap Philosophy 10:41 Positive Nutrition Therapy 14:46 Do Simple Better: Nutrition for Athletes 22:29 Savory Trail Mix Ideas 22:54 The Importance of Cross-Training 24:47 Jump Rope Passion 26:16 The SHARC Acronym Explained 30:55 Making Food Fun 35:41 The Role of Protein in Aging 41:23 Rapid Fire Questions 44:32 Conclusion and Resources   Find DJ at: Website: https://www.dawnjacksonblatner.com/ [https://www.dawnjacksonblatner.com/] Instagram: @djblatner   For more information about the show head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ [http://www.lindseycortes.com/]

In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes. 01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist 02:18 Career Evolution: From Athletic Trainer to Sports Psychologist 05:04 The Importance of Mental Health in Sports 12:35 Personal Experiences and Overcoming Challenges 17:16 The Four P's of Confidence 24:35 Balancing Personal and Professional Life 27:35 Transition to Mountain Biking 27:48 The Evolution of Downhill Riding 28:29 Passion and Purpose in Sports 30:00 Balancing Athleticism and Health 31:46 The Role of Passion in Eating Disorders 34:06 Coping Mechanisms in Sports 41:28 The Importance of Flexibility in Training 45:59 Treating Athletes with Eating Disorders 48:32 Fun Fast Facts with Dr. Kate Bennett 50:38 Conclusion and Resources Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders." Connect with Dr. Kate Bennett: FB: @AthleteInsight IG: @athlete_insight website: www.athleteinsight.co For more information about the show and to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/

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 Coach 02:28 Georgia's Journey to Rugby and Coaching 06:32 The Sport of Rugby: An Overview 14:32 Strength and Conditioning for Rugby 19:37 Nutrition and Recovery in Rugby 26:56 The Importance of Nutrition in High-Intensity Sports 27:47 Concussion Risks and Prevention in Rugby 29:14 Strength and Conditioning to Reduce Concussion Risks 32:20 The Role of Omega-3s in Concussion Recovery 36:15 Introducing the Power Pitch Protocol 38:39 Comprehensive Training for Female Rugby Players 43:35 Rapid Fire Questions and Final Thoughts Georgia 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 @liftherstrength For more information about the show head to: www.FemaleAthleteNutritionPodcast.com [https://www.femaleathletenutritionpodcast.com/] or email: info@femaleathletenutritionpodcast.com [info@femaleathletenutritionpodcast.com]   To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com [https://www.riseupnutritionrun.com/] or email: Lindsey.RiseUpNutrition@gmail.com [Lindsey.RiseUpNutrition@gmail.com]

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 Hendy 03:18 The Importance of Strength Training for Endurance Athletes 05:14 Challenges and Evolution in Endurance Training 06:21 Benefits of Strength Training Beyond Injury Prevention 08:59 Screening and Personalized Training Programs 10:18 Endurance Speaker Series Overview 15:07 Key Topics and Speakers in the Series 26:45 The Complexity of Coaching and Training 27:26 Understanding the Layers of Athletes 28:52 The Importance of Nutrition in Sports 29:55 Balancing Life and Training 30:47 The Role of Education in Athletic Performance 33:52 Insights from the Speaker Series 36:54 Overtraining and Its Impacts 41:26 Rapid Fire Questions with Kriss 45:45 Conclusion and Resources Kriss 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 @strengthforendurance and 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-3956193 For more information about the show head to: www.FemaleAthleteNutritionPodcast.com or email: info@femaleathletenutritionpodcast.com To work with Lindsey on improving your nutrition head to: www.RiseUpNutritionRUN.com or email: Lindsey.RiseUpNutrition@gmail.com