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 and California Privacy Notice at 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 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 or follow @fitsoccerqueen on Instagram.

Also check out Lindsey's interview with Erica about nutrition for teen athletes:

https://youtu.be/s7umlceHpTA?si=cZkMG6HFqGsvZcUS

And read more about 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/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at 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/

For more information about the show, head to work with Lindsey on improving your nutrition:

http://www.lindseycortes.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at 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

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

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 and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a seasoned sports dietitian, discusses the importance of protein intake for female athletes. Lindsey covers how to determine if you're consuming enough protein by outlining five practical tips, ranging from understanding protein sources to tracking your intake. This episode includes easy-to-follow calculations and emphasizes the importance of balanced nutrition for optimal performance and recovery. Essential listening for any female athlete looking to optimize their nutrition and performance.

Episode Highlights:

01:32 How to Calculate and Track Protein Intake

04:01 Expanding Content and Collaborations

06:25 Understanding Protein Sources

06:59 Five Tips to Ensure Adequate Protein Intake

07:07 Identify your protein sources

09:25 Eat protein at every meal

11:04 Calculate your protein needs

16:30 Track for a few days

18:46 Listen to your body

20:18 Recap and Final Thoughts

Resources and Links Mentioned:

Top Priorities for Teen Athlete Nutrition: Grow & Develop Into A Strong Athlete: https://www.lindseycortes.com/post/teen-athlete-nutrition

Calculating Protein Requirements for Athletes: How Much Protein Do You Really Need? https://www.lindseycortes.com/post/protein-requirements-athletes

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 and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a registered sports dietitian, interviews Jules Vazquez, a former Division I and professional soccer player who struggled with disordered eating, exercise addiction, and hypothalamic amenorrhea. Jules shares her journey of recognizing the unhealthy extremes she went to in pursuit of athletic success, the severe health complications she faced, and her gradual path to recovery.

Through incremental changes like eating more, implementing rest days, reducing high-intensity workouts, and working with a functional medicine practitioner, Jules was able to restore her health, including regaining her menstrual cycle and healing gut issues. The conversation highlights the importance of listening to your body, redefining discipline, and having a strong support system. Jules' story is a powerful reminder of the consequences of extreme behavior and the challenging but rewarding journey towards true health and balance.

Jules Vazquez is passionate about helping female athletes avoid the struggles she went through. She recently launched BalancedFemlete (like Female Athlete) an Instagram platform where she shares her journey and empowers women to rebuild their health, redefine their identity without extremes, and find balance.

Outside of her advocacy work, Jules is a health sciences professor and works in the health tech space, blending her academic expertise with real-world experience to drive meaningful change in how we approach female athlete health.

Episode Highlights:

• 01:31 Meet Jules Vazquez: A Journey of Struggle and Triumph
• 03:22 The Dark Side of Perfectionism in Sports
• 06:39 The Physical and Mental Toll of Disordered Eating
• 07:41 The Path to Recovery: Recognizing the Need for Change
• 17:55 Health Consequences and the Road to Healing
• 27:19 The Decision to Step Away from Soccer
• 34:07 Finding Your Why
• 35:24 First Steps to Recovery
• 36:12 Adjusting Exercise and Diet
• 44:37 Healing the Gut
• 46:25 The Role of Testing and Professional Help
• 53:20 Current State and Future Plans
• 57:26 Advice for Others
• 01:01:29 Conclusion and Resources

Connect with Jules on Instagram @balancedfemlete

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 and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of Female Athlete Nutrition, host Lindsey Elizabeth Cortes welcomes Dawn Jackson “DJ” Blatner, a high-energy registered dietitian nutritionist, certified sports dietitian, and media personality. Dawn, an advocate for flexible vegetarianism, shares insights on combining plant and animal proteins for a balanced diet. She introduces her concept of 'do simple better' and highlights the importance of enjoying the food you eat.

The conversation delves into the significance of flexibility, superfoods, protein, and positive nutrition strategies for both elite athletes and everyday individuals. Dawn's infectious energy and enthusiasm for making nutrition fun and accessible are evident throughout the interview. The episode underscores the transformative power of joyful and flexible approaches to healthy eating, fitness, and overall well-being.

DJ is a trusted nutrition expert appearing regularly in outlets such as The Today Show and Good Morning America. She was the head dietitian for the Chicago Cubs for 10 years, earning a World Series ring with the team. DJ continues to use her sports background to empower people to eat for a strong body and joy-filled life.

She’s the award-winning author of two books: The Flexitarian Diet, named a top diet by U.S. News & World Report, and The Superfood Swap. DJ won ABC’s hit reality TV show My Diet Is Better Than Yours and hosted an Emmy-nominated Chicago TV show for three seasons.

Episode Highlights:

00:38 Meet the Guest: Dawn Jackson Blatner

02:51 Exploring the Flexitarian Diet

08:28 The Superfood Swap Philosophy

10:41 Positive Nutrition Therapy

14:46 Do Simple Better: Nutrition for Athletes

22:29 Savory Trail Mix Ideas

22:54 The Importance of Cross-Training

24:47 Jump Rope Passion

26:16 The SHARC Acronym Explained

30:55 Making Food Fun

35:41 The Role of Protein in Aging

41:23 Rapid Fire Questions

44:32 Conclusion and Resources

Find DJ at:

Website: https://www.dawnjacksonblatner.com/

Instagram: @djblatner

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 and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this insightful episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes sits down with Dr. Kate Bennett, a clinical sports psychologist and national champion athlete, to delve into the pressures and challenges faced by female athletes, such as dealing with societal expectations, eating disorders, and the balance between passion and rigidity in sport. Dr. Bennett shares her personal athletic journey, her transition from athletic training to psychology, and her holistic approach to treating athletes. The episode also highlights practical strategies for maintaining mental health, the importance of balanced nutrition, and the role of core values in athletic performance. Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes.

01:29 Meet Dr. Kate Bennett: Clinical Sports Psychologist

02:18 Career Evolution: From Athletic Trainer to Sports Psychologist

05:04 The Importance of Mental Health in Sports

12:35 Personal Experiences and Overcoming Challenges

17:16 The Four P's of Confidence

24:35 Balancing Personal and Professional Life

27:35 Transition to Mountain Biking

27:48 The Evolution of Downhill Riding

28:29 Passion and Purpose in Sports

30:00 Balancing Athleticism and Health

31:46 The Role of Passion in Eating Disorders

34:06 Coping Mechanisms in Sports

41:28 The Importance of Flexibility in Training

45:59 Treating Athletes with Eating Disorders

48:32 Fun Fast Facts with Dr. Kate Bennett

50:38 Conclusion and Resources

Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders."

Connect with Dr. Kate Bennett:

FB: @AthleteInsight IG: @athlete_insight website: www.athleteinsight.co

For more information about the show and to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.