Female Athlete Nutrition

245: Immune Boosting Nutrition for Cold & Flu Season

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes delves into how to boost the immune system during the winter months to prevent common colds and flu. She addresses common misconceptions about nutrition, the importance of adequate calorie intake, and highlights essential nutrients like Vitamin C, Vitamin D, and Zinc that can help reduce the severity and duration of illnesses.   Lindsey also discusses practical food-based approaches and supplements to incorporate as part of daily routines for improved immune support. Additionally, she touches on the role of honey, garlic, and echinacea, sharing practical tips on how athletes can integrate these into their diets. This episode serves as an educational resource for female athletes striving to maintain optimal health and performance during the colder seasons.   Episode Highlights: * 01:22 Understanding Period Pain and WaveBye Solutions * 04:07 Nutrition Tips for Boosting Immunity * 07:01 The Importance of Proper Fueling for Athletes * 11:46 Preventing Illness Through Nutrition and Hygiene * 14:01 Supplementation and Immune Support * 20:38 Addressing RED-S and Support Options * 23:11 Vitamin C Dosage Recommendations * 25:22 Delicious Vitamin C Smoothie Ideas * 26:17 Daily Vitamin C Intake Tips * 28:56 The Importance of Vitamin D * 33:14 Zinc for Immune Support * 37:35 Incorporating Honey and Garlic * 43:13 Exploring Echinacea and Other Herbs * 46:15 Final Thoughts and Healthy Habits Resources and Links: * 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 riseup 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

244: Fueling through Festivities: Balanced Holiday Nutrition Tips

In this episode, sports dietician Lindsey Elizabeth Cortes addresses common concerns about food-related stress and holiday weight gain for female athletes, advocating for a mindset of abundance rather than scarcity. Lindsey emphasizes the importance of integrating holiday foods into a balanced diet rather than restricting or overindulging.   Her two main tips are to shift to an abundant mindset, recognizing that holiday foods are available year-round, and to work these foods into daily nutrition plans. She also stresses the importance of other health aspects like managing stress, sleep, and staying hydrated and active. The episode aims to help female athletes enjoy holiday foods without guilt and maintain their wellness.   Episode Highlights: * 01:22 The Impact of Menstrual Health on Performance * 03:00 Holiday Nutrition Challenges * 06:51 Navigating Holiday Food Anxiety * 09:27 Tips for Balanced Holiday Eating * 32:11 Managing Stress, Sleep, and Hydration * 37:06 Conclusion and Final Thoughts Resources and Links: * 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 riseup 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

243: The Weight of Winning: Dr Deme's Path through Eating Disorder Recovery

The podcast centers on the importance of nutrition for female athletes and the confusion surrounding it. Host Lindsey Elizabeth Cortes, a sports dietitian, introduces Dr. Demetra Mydlo, a chiropractor and former athlete who shares her personal journey with an eating disorder in her memoir, 'The Weight of Winning: Hustling for Worthiness Through Sport and an Eating Disorder'.   Dr. Deme discusses the complexities of eating disorders, the importance of professional support, and how her own experiences have shaped her practice in women's health. The episode highlights the struggles and recovery processes of female athletes, emphasizing the need for proper nourishment, holistic health, and supportive networks.   Episode Highlights: * 01:22 WaveBye: Revolutionizing Menstrual Health * 03:00 Meet Dr. Deme: Chiropractor and Author * 05:10 Dr. Deme's Memoir: Hustling for Worthiness * 06:58 The Hidden Struggles of Eating Disorders * 09:38 The Power of Personal Stories in Healing * 13:05 Challenging Body Image and Performance Myths * 16:57 Navigating Body Comments and Self-Worth * 24:22 Dr. Deme's Journey: Balancing Sports and Health * 29:56 Understanding RED-S: Relative Energy Deficiency in Sport * 30:49 Resources for RED-S Recovery * 31:42 The Importance of Proper Nutrition * 32:27 Personal Stories and Struggles * 38:29 The Role of Support Systems * 42:30 Transforming Health Practices * 47:29 The Joy of Movement and Recovery * 51:26 Final Thoughts and Resources Demetra Mydlo "Dr. Deme" is a chiropractor, former educator, Coach, and lifelong athlete whose personal and professional experiences inform her passion for health and wellness. Born in Detroit and raised in Kingsville, Ontario, Canada she later earned a degree in Kinesiology from Wayne State University and a Doctor of Chiropractic degree from Parker University. Now based in Dallas, Texas, she lives with her son and works closely with patients to support their healing journeys, as she specializes in Prenatal, Postpartum, Pediatric, and Sports Chiropractic Care. In her debut memoir, she candidly explores the often-overlooked realities of eating disorders among female athletes. Demetra shares her own journey and sheds light on the often hidden struggles of female athletes facing eating disorders, aiming to inspire awareness, compassion, and change.   Resources and Links: * The Weight of Winning: https://www.amazon.com/Weight-Winning-Hustling-Worthiness-Disorder/dp/1968253092 [https://www.amazon.com/Weight-Winning-Hustling-Worthiness-Disorder/dp/1968253092] * Follow Dr. Deme on Instagram @drdemetra [https://www.instagram.com/drdemetra/?hl=en] * Website: www.wholeheartedchiro.com [https://www.wholeheartedchiro.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 riseup 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

242: Is Lead in Your Protein Powder?

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes addresses recent concerns about lead in protein powders. She draws from an October 2025 Consumer Reports article which revealed that out of 23 tested protein products, over two-thirds contained lead levels higher than recommended for daily intake.   Lindsey explains the significance of this finding, the implications for various demographics including children and pregnant women, and offers practical advice on choosing safer protein powder alternatives while simultaneously admitting that the consumer reports article created unnecessary fear mongering as the limits which Consumer Reports set for lead was much lower than any other current standards. She emphasizes the importance of whole foods over supplements and encourages informed consumer choices. Additionally, Lindsey provides updates on her website services and partnerships aimed at supporting female athletes.   Episode Highlights: * 03:17 Today's Topic: Lead in Protein Powders * 04:40 Consumer Reports on Lead in Protein Powders * 08:53 Understanding Lead Exposure and Its Risks * 23:48 Recommendations for Protein Powder Consumption * 44:32 Conclusion and Final Thoughts   Resources and Links: * Protein Powders and Shakes Contain High Levels of Lead [https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/] * FDA Lead in Food and Foodwares [https://www.fda.gov/food/environmental-contaminants-food/lead-food-and-foodwares] * NSF for Sport Sport Supplement Safety [https://www.nsfsport.com/news-resources/documents/sport_supplement_safety_wp.pdf] 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 10% off: http://wavebye.co [http://wavebye.co/] * Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup 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

241: Test, Don't Guess: From Boxing to Genomics and Microbiome with Nick Padula

In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis.   Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights.   Episode Highlights: * 01:24 Meet Nick Padula: Sports Dietician Extraordinaire * 02:50 The Intersection of Clinical and Sports Nutrition * 04:14 The Science and Ethics of Weight Cutting * 09:52 Customizing Nutrition Through Testing * 17:06 Understanding Genomic and Microbiome Testing * 26:26 Addressing RED-S and Support Options * 29:13 Understanding Gluten Intolerance * 32:28 The Role of Continuous Glucose Monitors (CGMs) * 35:37 Practical Applications of CGMs * 42:05 The Importance of Recovery Nutrition * 45:30 Exploring Nutrition Packages and Testing * 47:07 The Impact of Environmental Toxins * 53:31 Fun Questions and Final Thoughts Nick Padula has been a practicing Dietitian since 2015 as a clinical dietitian, a foodservice director. In addition to You Trition, LBC Nutrition, a dietetic consultant company, is a lecturer and coordinator with the University of Southern California Master’s in Nutrition program and Sports Dietitian for Cypress Junior College Athletics. ⁠   Nick studied nutrition and dietetics at Long Beach State University and received a Bachelor's degree in 2012 and Master's degree in Nutrition and Dietetics with a concentration in Sports Nutrition from Texas Tech University. ⁠In his practice he has worked with triathletes, professional boxers, endurance runners, professional soccer players, high school athletes, and the USC football and basketball teams. Nick is an avid runner, weightlifter, and golfer.   Connect with Nick: www.youtritionscience.com IG:@Youtrition_science Email: nick@youtritionscience.com [nick@youtritionscience.com]   Resources and Links: * 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 riseup 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