Female Athlete Nutrition

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, entrepreneur, lifelong athlete, and mother, speaks with one of her clients, Nicky. At just 16 years old, Nicky shares her journey of overcoming an eating disorder and transforming her relationship with food, exercise, and her body. Lindsey and Nicky discuss the confusion surrounding nutrition, the pressures on female athletes, and how Nicky's dedication and the right guidance led her to a healthier, more empowered life. They cover the impact of family, medical care, and the importance of enjoying life and social interactions while maintaining a positive mindset towards health and fitness. Nicky's story is a source of inspiration for anyone struggling with similar issues. Episode Highlights: * 01:22 Meet Nicky: A Journey of Transformation * 03:44 Nicky's Struggles with Eating Disorders * 05:50 The Impact of Nutrition Education * 08:30 Rediscovering the Joy of Exercise * 11:52 Recognizing Red Flags and Seeking Help * 16:01 Parental Support and Professional Guidance * 19:08 Nicky's Positive Transformations * 23:49 Mirror Reflections and Body Confidence * 24:42 Nutrition and Fueling the Body * 28:34 Medical Journey and Therapy Experiences * 33:20 Commitment to Recovery and Personal Growth * 41:49 Fun Questions and Final Thoughts 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/] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews sports dietitian and endurance athlete Alex Larson. The discussion focuses on nutritional strategies for female endurance athletes, particularly those participating in triathlons and Ironman races. Key topics include the importance of fueling correctly on the bike, managing sodium and electrolyte levels, the challenges faced by female athletes in balancing training with other life demands, and the benefits of working with specialized dieticians. Real-world insights on the logistics of race-day nutrition and hydration from Alex's professional and personal experiences are shared, highlighting practical advice for athletes aiming to optimize performance while maintaining a positive relationship with food. Episode Highlights: * 01:22 Meet Alex Larson: Dietician and Endurance Athlete * 02:25 Triathlon and Ironman Nutrition Strategies * 03:54 The Bike is the Buffet: Fueling Tactics * 04:22 Challenges and Logistics of Triathlon Nutrition * 24:44 Real Food vs. Liquid Fuel: Pros and Cons * 28:45 Gender Differences in Fueling Needs * 31:14 Fueling for Performance and Life * 31:33 The Female Experience with Food and Body * 32:11 Balancing Life and Nutrition * 37:58 The Importance of Sodium in Endurance Sports * 43:07 Electrolyte Needs and Strategies * 56:59 Fun Rapid-Fire Questions * 58:47 Conclusion and Resources Alex Larson is a registered dietitian, endurance athlete, and founder of Alex Larson Nutrition. She specializes in helping runners, cyclists, and triathletes optimize their nutrition for peak performance, leaner body composition, and sustained energy, all while cultivating a positive relationship with food. As an Ironman finisher and mom of three, Alex blends personal experience with professional expertise to deliver science-backed, approachable strategies that work in the real world. Through her 1-on-1 nutrition coaching, Endurance Eats podcast, and her Instagram, Alex inspires athletes to fuel confidently and reach their goals with joy. Find Alex on Instagram @alexlarsonnutrition, and her website at alexlarsonnutrition.com For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with returning guest Erica Mulholland, a speed, agility, and strength coach based in Tampa, Florida. The conversation dives into the challenges and misconceptions around nutrition and body expectations for female athletes, with a focus on the impact of growth spurts on young athletes' performance, injury prevention, and training techniques. Erica shares her expertise and experience to highlight the importance of balanced nutrition, the benefits of consistent strength training, and the necessity of rest and recovery. The episode emphasizes shifting the narrative from focusing on weight and body image to embracing strength, proper nutrition, and the natural development process. It serves as a resourceful guide for athletes, parents, and coaches to support the holistic well-being of female athletes. Episode Highlights: * 01:22 Meet Erica Mulholland: Speed, Agility, and Strength Coach * 03:11 Understanding Growth Spurts in Female Athletes * 05:18 The Importance of Nutrition During Growth Spurts * 14:18 Common Overuse Injuries and Prevention * 20:38 Personal Stories and Experiences * 25:48 Holistic Training for Young Female Athletes * 27:49 Importance of Rest and Recovery * 29:08 Balancing Training with Breaks * 31:23 Strength Training During Growth Spurts * 33:52 Embracing Muscle Mass * 35:55 Avoiding the Scale and Focusing on Performance * 40:27 Nutrition and Growth for Young Athletes * 44:29 Fun Questions and Final Thoughts Erica is a 3x college All-American, Hall of Fame inductee for Johns Hopkins Women’s Soccer, and former US and Brazil semi-professional soccer player. She has a Master’s in Exercise Science in Performance Enhancement and Injury Reduction. She is a Tampa-based Speed, Agility, and Strength Coach who has been working with athletes for 13 years. She is also author of The Strong Female Athlete [https://www.amazon.com/Strong-Female-Athlete-Performance-Confidence/dp/B09MYXTPZ9] book, which is a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength. Erica's mission is to help youth female athletes become strong, resilient, and creative through exercise, while inspiring them to love movement and sports – to not see these as obligations, but rather, enjoyable escapes from the stressors of life. For more about Erica and her work go to www.ericasuter.com [https://www.ericasuter.com/] or follow @fitsoccerqueen on Instagram. Also check out Lindsey's interview with Erica about nutrition for teen athletes: https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUS [https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUS] And read more about Teen Athlete Nutrition: https://www.lindseycortes.com/post/teen-athlete-nutrition [https://www.lindseycortes.com/post/teen-athlete-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/] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complexities of nutrition, particularly surrounding dairy and beef, with special guests Tara Vander Dussen and Natalie Kovarik. Lindsey and her guests discuss the nutritional benefits and misconceptions of dairy and beef products, including the debated use of hormones, the differences between grass-fed and grain-fed beef, and the resurgence of beef tallow in diets. Tara, a fifth-generation dairy farmer and environmental scientist, and Natalie, a fourth-generation cattle rancher, provide insightful perspectives on food production, sustainability, and the reality of farming and ranching in America. Tune in for an enlightening conversation aimed at educating female athletes on making informed dietary choices. Episode Highlights: * 02:42 Special Guests: Tara and Natalie * 04:15 The Benefits of Dairy and Beef * 16:05 Debunking Myths About Dairy * 22:29 Understanding Pasteurization and Raw Milk * 31:26 Choosing Risks in Everyday Life * 31:47 The Debate on Raw Milk * 34:11 Understanding Dairy and Beef Cattle * 38:34 Global Food Marketplace * 40:49 Grass-Fed vs. Grain-Fed Beef * 48:05 The Rise of Beef Tallow * 54:49 Conclusion and Podcast Promotion Natalie Kovarik and Tara Vander Dussen are the dynamic co-hosts of top ranked podcast Discover Ag. With a combined decade-long dedication to advocating for agriculture across various social media platforms, they have cultivated a devoted community of over 270k individuals. Their presence extends far beyond the digital realm though, as they have graced stages both nationally and internationally, empowering their communities to reconnect with agriculture and the hands that feed us. Connect with Natalie and Tara: YouTube and IG @discoveragpodcast Website: https://discoverag.com/ [https://discoverag.com/] For more information about the show, head to work with Lindsey on improving your nutrition: http://www.lindseycortes.com/ [http://www.lindseycortes.com/] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes welcomes guest Sasha DiGiulian, a professional climber and entrepreneur. Sasha shares her journey from starting climbing at a young age, dealing with disordered eating, and balancing nutrition while competing globally. She discusses the inception of her nutritional company, Send Bars, which focuses on whole food ingredients and superfoods to support athletes. DONT MISS OUR GIVEAWAY: https://www.sendbars.com/pages/the-female-athlete-nutrition-giveaway [https://www.sendbars.com/pages/the-female-athlete-nutrition-giveaway] The episode highlights Sasha's triumphs over personal and professional challenges, the importance of adaptogens in her bars, and offers listeners a chance to try Send Bars through a giveaway. Sasha’s story is inspiring for female athletes navigating nutrition and aiming to perform at their best while maintaining health. She launched Send Bars because she’d been on this long term journey learning how to fuel herself properly and trusting what she put into her body. She now is passionate about nutrition and advocating for athletes to fuel themselves and embrace strength over weight. Episode Highlights: * 01:22 Meet Sasha DiGiulian: Climbing Prodigy * 04:19 Sasha's Climbing Journey * 06:54 The Role of Nutrition in Climbing * 08:44 Struggles with Disordered Eating * 15:09 Overcoming Challenges and Finding Balance * 17:59 The Birth of Send Bars * 19:30 Simplifying Recipes for Athletes * 20:07 Creating Nutrient-Dense Bars * 20:46 The Birth of Send Bars * 21:27 Overcoming Health Challenges * 22:02 Building the Company * 22:54 Launching the Product * 23:09 Real Food Ethos * 26:49 Ingredients and Nutrition * 28:03 Adaptogens in Send Bars * 31:21 Giveaway Announcement Connect with Sasha on Instagram @sendbars and @sashadigiulian Find her website at www.sendbars.com [https://www.sendbars.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/] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].