The Wendi Irlbeck Show

Episode 13: Nutrition Strategies for Student Athletes

800 Pounds of Muscle in 14 Weeks: The Nutrition Strategy Behind Tennessee Football What does it really take to build muscle, fuel performance, and prepare athletes for the next level? In this episode, we sit down with sports dietitian Katie O’Connor to break down the nutrition strategy behind one of the most talked-about transformations in college football. From the reality behind rapid muscle gain to the daily habits that drive long-term performance, this conversation delivers practical, actionable insight for athletes, coaches, and parents. We go beyond the highlight numbers and dig into what actually matters—how athletes are fueling, where most go wrong, and what it takes to consistently develop strength, size, and resilience. In this episode, we cover: * What a sports dietitian’s role really looks like inside a high-performance program * The most common mistakes athletes make when trying to gain muscle * Why many athletes struggle to see results despite training hard * What a properly fueled day actually looks like * How nutrition and strength & conditioning work together to drive development * Simple, budget-friendly strategies families can implement immediately * Key habits that separate athletes who succeed at the next level from those who don’t * 2–3 non-negotiables every athlete must commit to for muscle gain and performance Whether you’re a high school coach trying to better support your athletes, a parent navigating how to fuel performance at home, or an athlete chasing the next level—this episode gives you a clear, no-fluff roadmap to doing it right. Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Athlete meal plans, health and performance nutrition resources, and to connect on a team talk *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 12: Top Five Supplements for Athletes & Adults!

Everyone is chasing the perfect supplement stack—but what actually works? In this episode of The Wendi Irlbeck Show, we cut through the noise and break down the top five evidence-based supplements that support performance, recovery, and overall health. If you're an athlete, parent, or active adult looking to build muscle, improve endurance, and stay healthy, this is your blueprint. We cover: * Why creatine monohydrate is the gold standard for strength and power * How protein powder supports muscle growth and recovery * The role of beta-alanine in delaying fatigue and improving performance * Why vitamin D3 + K2 is critical for immune health and hormone function * How magnesium impacts sleep, recovery, and nervous system health You’ll also learn what most people get wrong about supplements—and why they should enhance your foundation, not replace it. If you’re tired of wasting money on trends and ready to focus on what actually moves the needle, this episode is for you. Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm Code WendiIrlbeck saves you 15% off any Momentous supplements! 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 11: Ultra-Processed Foods: Top 10 to Watch + Balanced Fueling for Athletes

In Episode 11, we take a practical look at ultra-processed foods—moving beyond headlines to real-life application for athletes, families, and anyone navigating the grocery store. We break down what ultra-processed foods are using the NOVA classification system, giving you a clear framework from whole and minimally processed to ultra-processed options. Nutrition is not black and white—foods aren’t simply “good” or “bad.” Eliminating entire categories can lead to confusion and an unhealthy relationship with food, so I provide practical examples to help families make balanced, informed choices without fear or guilt. You’ll also learn why context matters—especially for athletes who need more calories, carbohydrates, and convenient fuel to support performance and recovery. Not all ultra-processed foods are created equal; they can be used strategically when needed. I also break down the “10 worst” ultra-processed foods—what to look for, how they can impact health and performance when overconsumed, and how to approach them with awareness and moderation. Finally, we focus on what to do instead: building balanced meals and snacks, grocery shopping with confidence, and the importance of meal prepping as a family. Meal prep isn’t just about convenience—it builds consistency, models healthy habits, and creates a supportive environment for long-term success. As believers, we are called to steward our bodies well—approaching nutrition with wisdom, balance, and intention, not stress or perfection. 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 10: The Dangers of Energy Drinks & False Prophets

Most parents don't realize that energy drinks are more than just a quick pick-me-up—they're a ticking time bomb for children's health. In this eye-opening episode, dietitian Wendi Irlbeck reveals how these popular beverages are endangering our youth, causing heart issues, anxiety, and even death. * The shocking data on energy drink consumption among children and teenagers from 2018 to today * The dangerous effects of high caffeine levels on young, developing bodies and minds * How social media marketing targets kids, pushing trendy, unhealthy energy drinks as essential for success * Practical, evidence-based alternatives for fueling kids naturally—without harmful stimulants * The spiritual and moral importance of strong parenting in a society losing its way This episode is perfect for parents, coaches, teachers, and anyone who cares about the next generation's health and faith. Failing to address this crisis could mean lifelong consequences while understanding the facts equips you to protect and empower children with healthier habits rooted in biblical truth.Wendi, a passionate believer and experienced nutrition expert, combines science and scripture to challenge the status quo and call for divine wisdom in parenting and health. Her boldness and love for youth make this a must-listen, inspiring us all to stand up against food industry deception and spiritual complacency.If you love your kids and want them to thrive physically, mentally, and spiritually this episode will change how you see energy drinks! https://www.nutritionwithwendi.com/blog/the-truth-about-energy-drinks-for-student-athletes/ [https://www.nutritionwithwendi.com/blog/the-truth-about-energy-drinks-for-student-athletes/] 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 9: Fitness and forgiveness: true FAITH starts in the heart!

In this episode of The Wendi Irlbeck Show, Wendi dives into the powerful connection between faith, fitness, and true inner transformation. She shares how lasting strength isn’t built in the gym alone but begins in the heart. Through personal insight and practical encouragement, Wendi explores forgiveness, mindset, and the role faith plays in creating real, sustainable change. If you’ve been focusing on outward results but feel something is missing, this episode will challenge and inspire you to align your heart, health, and purpose. 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today