This episode of the Female Athlete Nutrition podcast is a special Rise Up Nutrition Round Table discussion between my team and I. Our conversation is full of fun food stories and tangents from myself, my partner in crime and fellow R.U.N. dietitian, Jenna Stranzl, and my assistant and podcast producer, Ruby Wyles. Ruby shares her passion for nutrition, speaking to how her own experiences with eating disorders drive her to help others, as well as being a Division 1 student-athlete looking to opti...
Jun 09, 2022•53 min•Ep. 81
In this episode of the Female Athlete Nutrition podcast, I talk with elite distance runner and REDS advocate Pippa Woolven. Pippa recently established Project RED-S, an initiative centered around connecting athletes and their support systems with all the right resources to help them overcome REDS. Pippa explains the need for Project REDS and how she is working to grow a directory of specialists in this field: doctors, dietitians, psychologists, coaches and more, so that athletes can be better si...
Jun 02, 2022•47 min•Ep. 80
In this episode of the Female Athlete Nutrition podcast, I talk with Girl Athlete Mindset Mentor Paige Tonz. Paige shares her introduction to sport through softball, leading her to play competitively at the Division 1 level. After struggling to perform in college, Paige explains how a major mindset shift freeing herself from expectations led to a breakthrough senior year. This change in mindset involved focusing on having fun rather than fearing failure. Peak performance can still be achieved wi...
May 26, 2022•53 min•Ep. 79
In this solo episode of the Female Athlete Podcast, I give our amazing podcast producer Ruby Wyles a big shoutout and recommend you go follow her on Instagram @rwyles_xctf! Today, I dive deep into the topic of scales. I differentiate between food scales and body weight scales and their usefulness, or lack thereof. Both have places for some people and not others: scales are not essential, should not be used daily, and I often recommend clients get rid of theirs. I discuss how my own relationship ...
May 19, 2022•31 min•Ep. 78
In this episode of the Female Athlete Nutrition podcast, I talk with Tokyo 2020 Olympian Elise Cranny. Elise speaks about the importance of playing different sports and not specializing in one sport too early, before she later discovered her love of running in high school. Elise shares how competing out of state freshman year of high school opened her up to what might be possible in athletics. Her world of possibility further opened up this past year as Elise made her first Olympic team and set ...
May 12, 2022•50 min•Ep. 77
In this episode of the Female Athlete Podcast, I talk to eating disorder and athlete psychotherapist Dr Stephanie Roth-Goldberg. We start by discussing Stephanie’s entry into psychotherapy and working with athletes with eating disorders, as well as her personal history with nutrition and mental health. As is all too common, Stephanie’s drive to “eat clean” to improve her performance led her down a path of restriction and underfuelling, and ultimately into a chronic cycle of injuries. Nutrition s...
May 05, 2022•53 min•Ep. 76
In this episode of the Female Athlete Podcast, I chat to professional ultra trail runner Lucy Bartholomew. Lucy shares her introduction to trail running inspired by her father, running her first ultra trail race at only 15! From her first trail race to her most recent, Lucy has received public scrutiny and backlash, overcoming criticism and doubt before she even stepped foot on the trail. We discuss resiliency and how she chooses to focus on herself and trust her internal why. We talk about purs...
Apr 28, 2022•1 hr 1 min•Ep. 75
In this episode of the Female Athlete Nutrition podcast, I talk with former professional soccer player and youth female athlete performance coach Erica Suter. We discuss strength training for young athletes and the benefits of learning these skills and movement patterns early. Erica recommends starting strength and conditioning training in middle school before children hit puberty, emphasizing fun, healthy competition and using comparison positively to level up! Erica shares her personal journey...
Apr 21, 2022•50 min•Ep. 74
In this episode of the Female Athlete Podcast, I talk with physiotherapist and host of the More Than Miles podcast, Dr Kate Mihevc Edwards. We start by discussing her work as a physiotherapist treating athletes. Kate explains how she sees the body holistically, looking beyond the injury site to find the route cause and prevent future issues from arising. We touch on what to look for in a physiotherapist, and how to find a trustworthy and knowledgeable professional. Kate shares her own story as a...
Apr 14, 2022•55 min•Ep. 73
In this episode of the Female Athlete Podcast, I speak to sports cardiologist Dr Jonathan Kim. We start off exploring the new field of sports cardiology, and how it’s evolved recently with rising awareness of heart conditions in athletes. Exercise results in adaptations to the heart that are normally beneficial, such as lower resting heart rates and increased cardiac muscle strength, otherwise known as “athlete’s heart”, however, as Dr Kim explains, some changes in the heart can pose risks and i...
Apr 07, 2022•50 min•Ep. 72
In this episode of the Female Athlete Nutrition Podcast, I talk with lightweight rower Tory Mather. We hear how Tory found her passion for rowing in high school, before going on to row in college and beyond post-collegiately. Tory enlightens us about lightweight rowing, explaining the rules around weighing in and balancing athletes in a boat. We discuss how lightweight rowing was established to include shorter athletes in rowing, a sport where height is a significant advantage. From well-meaning...
Mar 31, 2022•1 hr 6 min•Ep. 71
In this episode of the Female Athlete Nutrition podcast I speak with former client and collegiate volleyball player Abby. Abby shares how identifying strongly as an athlete unintentionally led her down a path of underfueling as she looked to improve her athletic performance in high school. On into college, years of disordered eating manifested negatively in Abby’s performance and she experienced a constant lack of energy, prolonged muscle soreness, and repeated injuries that ultimately forced he...
Mar 24, 2022•50 min•Ep. 70
In this episode of the Female Athlete Nutrition podcast, I have a great conversation with a fellow registered dietitian, Stevie Lyn Smith. We start out discussing the education and early career pathways for dietitians, and Stevie shares how she found herself working with athletes after starting in clinical nutrition. Stevie shares about her background playing lacrosse in high school and college before finding endurance sports more recently. Completing her first Ironman prompted her to first cons...
Mar 17, 2022•54 min•Ep. 69
In this episode, I chat with soul alignment coach Meiyan Mullin. This conversation is a little different from normal and centers around alcohol. We discuss gray-line drinking and the middle ground between destructive alcoholism and having a healthy relationship with drinking. Meiyan explains how everyone has their own line and must accept for themselves if their drinking has become problematic. Gray-line drinking is highly prevalent in our society and it has become normalized to drink daily. Eve...
Mar 10, 2022•58 min•Ep. 68
In this episode, I talk with Olympic finalist in the steeplechase Val Constien. Val is not a professional runner despite being one of the best athletes in the world: she balances elite sport with a full time job. We discuss the financial reality of how Val funds her athletic goals without a sponsor, juggling training, nutrition and recovery around a normal work week. Val reminds us to believe in ourselves and not give up on our dreams regardless of whether others, including sponsors, see that po...
Mar 03, 2022•59 min•Ep. 67
In this episode, I talk with a world leading expert in sports nutrition and University of Kentucky professor, Dr Travis Thomas. We start by discussing some of Dr Thomas’ academic and research highlights related to sports nutrition. While sports nutrition can be complicated, the most successful approaches are athlete-specific and individualized, which is why it’s important to work 1-on-1 with a dietitian. Dr Thomas and I emphasize the importance of your daily diet over fancy supplements, pills an...
Feb 24, 2022•1 hr 2 min•Ep. 66
In this episode, I talk with professional Team USA heptathlete Chari Hawkins. We touch on Chari’s start in athletes watching her four older siblings play, before getting involved herself in high school for the social time with friends. Chari opens up about her struggles with anorexia and body image in high school, seeking acceptance in her “skinny” appearance. This desire to fit in and keep her body small hindered her performance on the track as she no longer had the strength to win. Athletics h...
Feb 17, 2022•51 min•Ep. 65
In this episode, I talk with NC State Women’s Head Coach Laurie Henes. We discuss her recent team success winning the NCAA Division 1 Cross Country Championships for the first time ever! While running is an individual sport, Coach Henes emphasizes the importance of team support, something we believe in with our clients at Rise Up Nutrition. Laurie shares some of her personal experiences running for NC State herself, winning an NCAA title before going on to run post-collegiately. We talk about ho...
Feb 10, 2022•47 min•Ep. 64
In this episode, I talk with Rise Up Nutrition teammate and fellow dietitian Mackenzie Bowman. We discuss how she got her start working with eating disorders and sports nutrition after staring off as an engineering major. Both with experience working in the collegiate setting, we talk about the importance of sports dietetics and nutritional resources for student-athletes. Mackenzie shares her passion for building personal relationships with clients, focusing on the psychology behind nutrition an...
Feb 03, 2022•58 min•Ep. 63
In this episode, I talk with clean sport advocate, running coach and podcast host Chris McClung. We explore Chris’ introduction to running, how his own injuries and training mistakes motivated him to learn more about training science, peak performance and coaching. Chris explains his training philosophy emphasizing variety and periodization, the power of the team, and the importance of recovery and fueling to support high training volume. We discuss how his approach to coaching female athletes f...
Jan 27, 2022•1 hr 1 min•Ep. 62
In this episode, I talk with a client of mine, Lindsay, who was enrolled in the Rise Up Nutrition FAST Track program. Lindsay shares the impact of the pandemic on her relationship with food and exercise as a high school athlete. Feeling isolated and out of control, Lindsay found purpose and comfort in controlling her nutrition and training. Despite initial satisfaction, Lindsay explains how this obsession led her down a path of disordered eating and over-exercising, something that a friend of he...
Jan 20, 2022•50 min•Ep. 61
In this episode, I talk with the University of Minnesota Head Men’s and Women’s Cross Country Coach Sarah Hopkins. Coaching through the Covid 19 pandemic has presented unique challenges, but Sarah explains how the extra year of eligibility awarded to student-athletes has benefitted her team. The extra year of training and development has seen her teams earn notable NCAA finishes. Sarah discusses the college recruitment process and her approach to coaching that is designed to have athletes perfor...
Jan 13, 2022•1 hr 2 min•Ep. 60
This episode of the Female Athlete Nutrition podcast is a solo episode centered around New Year goal setting. Before diving deep into the main topic, Lindsey shares some big life updates having recently given birth to baby Gabriel. Lindsey reminds us all to have patience and compassion for ourselves and for the things that are out of our control when looking to the future. As with every New Year, this January comes with an overwhelming amount of societal pressure and diet culture messaging to tr...
Jan 06, 2022•39 min•Ep. 59
In this episode, I talk with a client of mine, Alana Asch, who was enrolled in the Rise Up Nutrition Group Coaching program. Alana unpacks her disordered relationship with food from a child until now in her late 20s, beginning with food anxiety and severe restriction, then a diagnosis of anorexia nervosa as a teenager. She reveals how competitive and controlling traits, when applied to eating, ultimately hurt her physically and mentally. Alana opens up about her experience in an eating disorder ...
Dec 23, 2021•54 min•Ep. 58
In this episode, I talk with Oiselle-sponsored professional runner Rebecca Mehra. We touch on the challenging college transition period, and Rebecca shines a light on the importance of making mistakes to learn and grow from them to become a better athlete. From a disappointing freshman year that saw her plagued by injury after injury, Rebecca turned it around to have a breakout sophomore year. After making that leap, Rebecca found herself riding a frustrating plateau, and here she speaks to the ...
Dec 16, 2021•50 min•Ep. 57
In this episode, I talk with a client of mine, Anna Grace, who recently graduated from our Female Athlete System of Transformation program (aka the FAST Track). Anna Grace shares about how her drive to perform at her best in soccer led her down a path of disordered eating and over-exercising that zapped her energy and impaired her performance. Anna Grace explains how the comparison trap to professional athletes and desire to “look like an athlete” fuelled her drive to train harder and restrict h...
Dec 09, 2021•1 hr 5 min•Ep. 56
In this episode, I talk with 4x Olympian and multiple time World and Olympic medallist Brittany Reese. We touch on her recent experience in Tokyo at the 2020 Olympic Games, and how she embraces different cuisines and foreign food cultures when frequently competing abroad. Brittney speaks about the diverse athletic background she developed, pursuing team sports before finally specializing in track and field after playing collegiate basketball! From being encouraged by her mother to pursue collegi...
Dec 02, 2021•37 min•Ep. 55
In this very special Happy Birthday Podcast episode I reflect back on this first year of hosting a podcast. Starting in November 2020, the Female Athlete Nutrition podcast was created to spread my message of fueling optimally to maximize our potential as female athletes. My hope was to reach a wider audience, beyond the clients I work with at Rise Up Nutrition, and share my knowledge around to empower females to be fierce, fit and fueled. In this episode, I touch on the fears that held me back f...
Nov 25, 2021•36 min•Ep. 54
In this episode, I speak to registered nurse and hypnosis for permanent weight loss coach, Leslie M Thornton. Leslie shares her early entry into diet culture, disordered eating habits and fad diets as a child. These early experiences left their mark on Leslie into her adult life, something which her work with the unconscious mind has revealed. We touch upon the comparison trap and fear of what other people think of the way we look. After dispelling this myth and embracing hypnotherapy, Leslie ex...
Nov 18, 2021•52 min•Ep. 53
Lindsey acknowledges that the holiday period can be a challenging and anxious time for those struggling with disordered eating. Diet culture bombards us with mixed messaging on how to control ourselves and “be good” throughout the holidays. Society contrasts this with messages of indulgence and letting go of control. Both ends of this divide lead us to feeling guilty and bad about ourselves, caught up yo-yoing between periods of “strict control” and periods of feeling “out of control”: there is ...
Nov 11, 2021•27 min•Ep. 52
