261: Swim Strong: Nutrition, Training, and Mentorship for Swim Athletes with Brittany Miller

261: Swim Strong: Nutrition, Training, and Mentorship for Swim Athletes with Brittany Miller

Host Lindsey Elizabeth Cortes interviews Brittany Miller, a certified sports nutritionist with SwimStrong Dryland who supports swimmers worldwide through a largely virtual program offering strength training, nutrition, wellness, mentorship, and mental skills for athletes from age group to Olympians. Miller shares her personal history of underfueling in softball, later developing restrictive and binge patterns before improving through Precision Nutrition and ASPDA connections, emphasizing scope and referrals to sports dietitians when needed. They discuss swimmer-specific challenges including hidden sweat/hydration, indoor training and low vitamin D, non-weight-bearing bone density risk, early morning two-a-days and underfueling, short recovery windows, nervous stomach at meets, and using interactive, competitive education activities to make nutrition engaging for youth athletes. Brittany Miller is a certified sports nutritionist through Precision Nutrition and the National Academy of Sports Medicine, and is an allied health professional through the American Sports and Performance Dietitians Association. She's been working with swim athletes for over 7 years, from age groupers to Olympians. She and her team at SwimStrong Dryland inspire and change the lives of competitive swimmers through strength training, nutrition & wellness, mentorship and care. As a lifelong athlete, she loves to equip young swimmers with practical knowledge and tools that lead to better performance, more fun, and lifelong habits. Brittany lives on the northside of Indianapolis with her amazing husband, two kids and maltese poodle. Episode Highlights: * 01:22 Period Pain Sponsor * 03:00 Meet Brittany Miller * 04:39 Swim Strong Overview * 08:15 Brittany Fueling Journey * 15:28 Learning and Support * 16:58 ASPD Association * 24:34 Reds Resource Break * 27:06 Swimmer Nutrition Needs * 32:29 Hydration In The Pool * 32:47 Tracking Sweat Loss * 33:43 Open Water Hydration Challenges * 35:36 Swim Culture Two A Days * 36:33 Early Morning Fueling Fixes * 38:54 Make Nutrition Fun * 41:38 Interactive Nutrition Games * 44:13 Gamify At Home * 52:58 Female Cycle And Fueling * 56:43 How To Work With Brittany * 58:42 Final Wrap And Resources Resources and Links: * SwimStrong Dryland Instagram - @swimstrongdryland * SwimStrong Dryland Website - www.swimstrongdryland.com [https://www.swimstrongdryland.com/] * 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/] * Join REDS Recovery Membership: http://www.lindseycortes.com/reds [http://www.lindseycortes.com/reds] * WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co [http://wavebye.co/] * Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com [http://previnex.com/] * Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast [http://lindseycortes.com/podcast] * Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition [https://instagram.com/femaleathletenutrition], and private Facebook group Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

260: Overcoming Binge Eating with Amber Abila: Journey to the Confident Eater

Host Lindsey Elizabeth Cortes introduces the Female Athlete Nutrition Podcast, aiming to help female athletes overcome confusing and harmful nutrition messages, and includes sponsorships for Wave Bye menstrual cycle products and Lindsey’s REDs resources and membership. Lindsey interviews binge eating expert Amber Abila, who shares her progression from calorie restriction and vegan dieting as a teen to bingeing, purging, and over-exercising, with therapy helping bulimia but not binge eating. Amber explains binge eating often stems from restriction and nutrient deficiency, and discusses how hyper-palatable foods and added “natural flavors” can intensify cravings, referencing concepts from The Dorito Effect and artificial sweeteners. She emphasizes shifting from weight-loss focus to feeling normal around food, treating bingeing as a changeable habit, using mindset tools like visualization (featured in her free audio “Stop a Binge Before It Starts”), and building regular meals before refining hunger/fullness cues. Amber outlines her three-month coaching and notes overeating and binge eating use similar strategies. Amber Abila helps women stop binge eating & overeating by rewiring their brains so they can feel normal and in control around food for good. After years of trying everything from therapy to intermittent fasting, nothing worked until she learned about the psychology of habits which led to her losing 30 lbs, eliminating food noise, and gaining her life back. She now walks others step by step through her process in her signature Confident Eater Program as well as in her podcast, in the top 2% worldwide, called “Become a Confident Eater.” [image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mNgYAAAAAMAASsJTYQAAAAASUVORK5CYII=]Free gift! Get instant access to Amber’s guided audio to “Stop a Binge Before it Starts” ⁠HERE⁠! https://www.theconfidenteater.org/urge-guest [https://www.theconfidenteater.org/urge-guest] Episode Highlights: * 03:00 Meet Amber Obealah * 05:24 From Dieting to Binging * 06:54 Cookies Then Purging * 08:19 Why Therapy Fell Short * 10:43 Binge Eating As Habit * 12:17 Confidence Over Control * 16:20 Restriction To Binge Stats * 18:55 Rock Bottom Breakthrough * 20:31 Letting Go Of Weight Loss * 21:50 Why Binge Eating Starts * 27:51 Flavorings And Cravings * 29:05 Flavor Drives Cravings * 29:48 Orange Prediction Error * 30:40 Restriction And Nutrient Gaps * 31:29 Dorito Effect Explained * 32:55 Back To Real Food * 33:46 Pregnancy Cravings Decoded * 36:43 Diet Foods And Sweeteners * 39:21 Relearning Fullness * 42:45 Trust Timeline For Change * 44:24 Mindset Mantras Visualization * 47:35 Coaching Process Overview * 49:34 Overeating Versus Bingeing * 51:36 Final Wrap And Resources Resources and Links: * The Confident Eater Podcast with Amber Abila [https://www.theconfidenteater.org/podcast] * Follow The Confident Eater on Instagram: https://www.instagram.com/theconfidenteater_/ [https://www.instagram.com/theconfidenteater_/] * Follow Amber Abila on Youtube [https://www.youtube.com/@amberabila] * Follow Amber Abila on Facebook [https://www.facebook.com/amber.abila.77/] * Amber Abila's Free Support Group [https://www.facebook.com/groups/532434625387487/?mibextid=c7yyfP] * 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/] * Join REDS Recovery Membership: http://www.lindseycortes.com/reds [http://www.lindseycortes.com/reds] * WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co [http://wavebye.co/] * Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com [http://previnex.com/] * Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast [http://lindseycortes.com/podcast] * Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition [https://instagram.com/femaleathletenutrition], and private Facebook group Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

259: Pregnancy Nutrition Tips from Sports Dietitian to Stay-at-Home Mom

Host Lindsey Elizabeth Cortes explains her six-week podcast break was due to moving across the country, an unexpected third pregnancy, illness, and parenting two sons, including one with glycogen storage disease managed by individualized nutrition; she shares that amniocentesis at 21 weeks confirmed her unborn baby boy does not have the disease, and she is embracing being a full-time stay-at-home mom, so future episodes will be less consistent but ongoing. She highlights resources for female athletes, including RED-S education and a $15/month RED-S recovery membership, and then reviews basic pregnancy nutrition: prenatal folate early, managing first-trimester nausea with small frequent meals, hydration, and adding protein/fat; increased energy needs in second (~350 kcal/day) and third trimester (~450 kcal/day); screening for gestational diabetes; food-safety cautions (listeria, salmonella, mercury); and key nutrients including iron (27 mg/day) and choline from eggs. Episode Highlights: * 01:22 Period Pain Sponsor * 03:00 Why Episodes Paused * 03:50 Pregnancy And Move * 04:27 Genetic Risk Fears * 09:34 Amniocentesis Results * 12:20 Boy Mom Update * 13:52 Work And Childcare * 17:21 Embracing Stay At Home * 22:03 Motherhood And Identity * 25:01 Support Beyond Motherhood * 27:47 Reds Help Resources * 29:55 Recovery Membership Pitch * 30:31 Pregnancy Nutrition Basics * 32:25 First Trimester Nausea Tips * 37:25 Second Trimester Calories * 39:40 Third Trimester Growth * 42:18 Glucose Test and Exercise * 48:37 Food Safety While Pregnant * 51:07 Key Micronutrients Folate Iron * 54:03 Wrap Up and Subscribe * 56:55 Podcast Outro Resources Resources and Links: * FANP 140: My Newborn’s Medical Condition + Life Updates [https://www.lindseycortes.com/podcast/episode/d03b9e3b/140-my-newborns-medical-condition-life-updates] * FANP 143: Individualized Nutrition For All + Glycogen Storage Disease [https://www.lindseycortes.com/podcast/episode/2276d60c/143-individualized-nutrition-for-all-glycogen-storage-disease] * FANP 132: Treating Chronic Heartburn & GERD Through Pregnancy [https://www.lindseycortes.com/podcast/episode/1a626b31/132-treating-chronic-heartburn-and-gerd-through-pregnancy] * 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/] * Join REDS Recovery Membership: http://www.lindseycortes.com/reds [http://www.lindseycortes.com/reds] * WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co [http://wavebye.co/] * Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com [http://previnex.com/] * Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast [http://lindseycortes.com/podcast] * Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition [https://instagram.com/femaleathletenutrition], and private Facebook group Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

258: Data-Driven Apparel for Female Athletes with Marina Paul

Lindsey Elizabeth Cortes interviews returning guest Marina Paul, founder and CEO of Superhera, a data-driven sports apparel company addressing female athletes’ ill-fitting, male-centric gear and its links to body image and performance. Marina describes research conducted with 858 respondents (with researchers from Brooklyn College and Notre Dame) showing contradictions: 65% said sportswear is “fine,” yet 55% considered restricting food to fit better and 39% had done so; many also altered gear to make it work. Most athletes prioritized fit over look, and while 80% said they look like an athlete, descriptions of the “ideal” athlete emphasized being leaner and more toned. Marina explains Superhera’s evolution into a sizing technology company using athlete measurements and photos to recommend uniform sizes and create custom gear for teams, now including men’s teams. Marina Paul is the Founder and CEO of Superhera, a data-driven sports apparel company dedicated to closing the "gear gap" for female athletes. A former Division I soccer captain at Georgetown University, Marina transitioned from elite athletics to a career in consulting before launching Superhera to solve a systemic multi-billion dollar sizing error in the sportswear market. Her mission is deeply personal: after a successful career on the field was marred by a battle with body dysmorphia—driven by ill-fitting, male-centric uniforms—Marina set out to revolutionize the industry. Episode Highlights: * 01:22 Period Pain Sponsor * 03:00 Meet Marina Paul * 04:57 Why Fit Matters * 08:23 Data Driven Sportswear * 12:29 Sizing Psychology * 16:52 Survey Setup * 24:59 Key Study Findings * 29:52 REDS Check In * 30:40 REDS Recovery Options * 32:24 Athlete Body Awareness * 34:33 Do I Look Athletic * 37:19 Toned Lean Ideal Trap * 38:33 Healthy Body Goals * 42:18 Superhera Tech Evolution * 48:05 Fit Over Fashion Trends * 51:39 Work With Superhera * 55:14 Closing Resources Resources and Links: * Follow Marina Paul on Instagram [https://www.instagram.com/marinapaul/] * Superhera Website [https://superhera.co/] * 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/] * Join REDS Recovery Membership: http://www.lindseycortes.com/reds [http://www.lindseycortes.com/reds] * WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co [http://wavebye.co/] * Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com [http://previnex.com/] * Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast [http://lindseycortes.com/podcast] * Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition [https://instagram.com/femaleathletenutrition], and private Facebook group Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

257: Real Food Revolution: My Perspective on the Dietary Guidelines for Americans

Lindsey Elizabeth Cortes shares her take on the 2025–2030 USDA Dietary Guidelines released in 2026, explaining how the USDA updates them every five years and how they affect downstream food policy. She says the new inverted food pyramid and “eat real food” messaging feel more like marketing than a true 180, though she appreciates that the guidelines are shortened to 10 pages. From a sports dietetics lens, she critiques the low grain/carbohydrate guidance as inadequate for athletes, recommends past episodes on carbs, sugar, and during-training fuel, and notes athletes may need some refined carbs to avoid excessive fiber and GI issues. She likes the increased protein target (1.2–1.6 g/kg), the more permissive tone on whole fats despite a still-low saturated fat cap, and the stronger “limit alcohol” message, and discusses potential implications for SNAP, school lunches, and ultra-processed foods. Episode Highlights: * 01:22 WaveBye Sponsor Break * 03:00 USDA Guidelines Overview * 04:21 What USDA Does * 06:08 Food Pyramid to MyPlate * 08:30 Inverted Pyramid Marketing * 12:57 Eat Real Food Message * 15:23 10 Page Guidelines Shift * 16:24 Carb Limits for Athletes * 19:31 Whole Grains vs Refined Fuel * 19:57 Fiber and GI Reality Check * 22:29 RED-S Check In and Resources * 23:18 RED-S Recovery Options * 24:18 Why Community Support Matters * 25:02 Protein Targets Updated * 27:15 Whole Fats And Saturated Fat * 31:41 Alcohol Guidance Shift * 35:58 Policy Ripple Effects * 37:52 SNAP And Food Quality * 40:50 Biggest Takeaways * 42:02 Blame On Individuals * 44:27 Final Thanks And Resources Resources and Links: * Dietary Guidelines For Americans [https://cdn.realfood.gov/DGA.pdf] * FANP Episode 103: Stop Cutting The Carbs! [https://www.lindseycortes.com/podcast/episode/ba291512/103-stop-cutting-the-carbs] * FANP Episode 248: The Science of Sugar for Athlete Performance & Health: Clarifying Natural vs Artificial vs Added [https://www.lindseycortes.com/podcast/episode/21794673/248-the-science-of-sugar-for-athlete-performance-and-health-clarifying-natural-vs-artificial-vs-added] * FANP Episode 195: Fast Fueling Facts: During Training Sports Nutrition [https://www.lindseycortes.com/podcast/episode/236efd12/195-fast-fueling-facts-during-training-sports-nutrition] * 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/] * Join REDS Recovery Membership: http://www.lindseycortes.com/reds [http://www.lindseycortes.com/reds] * WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co [http://wavebye.co/] * Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com [http://previnex.com/] * Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast [http://lindseycortes.com/podcast] * Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition [https://instagram.com/femaleathletenutrition], and private Facebook group Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.