The Role of Hormonal Health and Training Balance in Female Athletes with Allison Yamamoto

Discover how hormonal health impacts athletic performance, recovery, and longevity. Join Jasmine Neely as she interviews sports nutritionist and founder of Koa Athletic Health, Allison Yamamoto, about managing training, nutrition, and mental health for women in aesthetic sports.

Allison's Bio

Allison Yamamoto is a sports nutritionist, certified run coach, and founder of Koa Athletic Health, who specializes in helping female athletes restore their hormone health and recover from RED-S (Relative Energy Deficiency in Sport). As a former NCAA cheerleader herself, she understands the unique pressures facing athletes in aesthetic sports and has personally navigated the journey from missing periods and chronic underfueling to full health restoration. She now works with female athletes across cheerleading, dance, gymnastics, and endurance sports, combining evidence-based research with her lived experience in the athletic community.

Timestamps:00:00 - Introduction to Allison Yamamoto and her expertise in hormone health for female athletes
02:22 - The story behind Reds and how it relates to overtraining and under-fueling
04:16 - Systemic impacts of hormonal imbalance on performance and injury risk
07:05 - Recognizing overtraining and perfectionism in aesthetic sports
09:38 - Signs of under-recovery and strategies for effective rest
12:15 - Crafting optimal training and recovery routines for cheerleaders and dancers
14:10 - Understanding performance plateaus and the importance of rest days
16:17 - The mental health aspects: anxiety, mood, and hormonal connection
18:45 - The role of rest in muscle and performance resilience
21:03 - The significance of sleep and managing stressors outside training
23:25 - How training overload can stack stress and impair recovery
27:28 - Optimizing workout programming for dancers and athletes
30:20 - The benefits of moderate, enjoyable cardio modalities like walking and Pilates
35:00 - Nutrition strategies for game days and performance events
39:46 - Fueling tactics as part of athletic success and mental clarity
45:32 - Common myths about foods like bread and carbohydrates and their role in performance
52:21 - Overview of Allison’s comprehensive program for athletic health recovery
56:30 - Comparing athletic experiences in high school and college cheerleading
62:40 - Coach influence and team culture on athlete health and body image
68:24 - The importance of mental perspective on food, training, and recovery
75:43 - Best practices for cardio and high-intensity activities for dancers
77:28 - Small daily actions to improve refueling and recovery
78:17 - Allison’s reflection on imperfection and healthy self-expectations
80:49 - Connecting with Allison Yamamoto for support and resources

Connect with Allison Yamamoto:

Instagram: https://www.instagram.com/allisonyamamoto

Website: https://www.koaathletic.health/

Substack: https://f4bqfi.subscribepage.io/?fbclid=PAVERFWAS43npleHRuA2FlbQIxMABzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAae4M7IDJqKGkb_z6zcNy38-lENeyiJCQa0zzcUyUkrLgt_zZK3SrkW8DTiApA_aem_P3X_9EcThJ1vbPtTcJ5tGQ