Female Athlete Nutrition
192 episodes - English - Latest episode: 18 days ago - ★★★★★ - 52 ratingsAs a Sports Dietitian for NCAA, professional, and recreational athletes alike, I know how powerful nutrition can be. I also know how quickly a female athlete can fall into the trap of disordered eating, under fueling, or amenorrhea which severely limits their health and physical potential. That’s why I’m sharing my knowledge of female-specific nutrition, training, body image, and mindset to help you fuel your body to perform at your highest level. Whether you are looking for a competitive edge with your nutrition training and mindset, or looking to overcome harmful nutrition habits and body acceptance, you’ve come to the right place!
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Episodes
39: Andrea Szekely: Nutrition Culture in Rock Climbing
August 12, 2021 10:00 - 42 minutes - 39.2 MBIn this episode I chat with Andrea Szekely, rock climber and coach. We talk a lot about disordered eating in the rock climbing community and she shares her personal insight. Andrea started climbing in Hungary when she was 8 years old and competed nationally and internationally for 20 years. She has coached youth climbers of all levels since 2011. She has an MBA from IE University and a degree in Psychology from Stanford University. She currently resides in Boulder, CO, where she works for ...
38: Understanding Hormones for Female Performance with Dr. Nicky Keay
August 05, 2021 10:00 - 57 minutes - 53.1 MBToday's episode is a conversation about the importance of hormones for performance and health with sports endocrinologist Dr. Nicky Keay. We chat about hormones affected in RED-S, low energy availability, and even peri-menopause; what to monitor and how they affect us; and exciting updates on the use of Artificial Intelligence in understanding and tracking our hormones. Dr Nicky’s aim is to redefine optimal health and fitness for the individual. Her approach integrates all aspects of her p...
37: Four Nutrition Tips to Fuel Pro Running, College, and Pregnancy with Neely Spence Gracey
July 29, 2021 10:00 - 1 hour - 57.2 MBThis episode features an amazing conversation with Neely Gracey, professional runner, business owner/running coach, and mother of 2! We chat about her experiences with running and pregnancy, one planned and one unplanned during a time of professional running and what this meant for her. We also reflect back on her running in college and importantly discuss her relationship with food throughout the years. Neely shares with us 4 key nutrition messages that have helped her body recover well, ...
36: Olympic Trials with Hammer Thrower Lisa Wilson
July 22, 2021 10:00 - 58 minutes - 53.8 MBLess than one year ago, Lisa Wilson thought she migh be done competing. But one last shot landed her an OT Qualifying mark bringing her to a 5th place in the Hammer throw at the US Olympic Track & Field Trials this past June 2021, with a personal record of 70.9 meters at age 33. Aside from being an elite athlete, Lisa is also my former teammate, roommate, and still friend from our days competing at the University of Massachusetts Amherst. At the time of her graduation, she held school reco...
35: Run like a Puppy, Fuel with Taco Tuesdays feat. Megan & David Roche
July 15, 2021 10:00 - 1 hour - 57.4 MBMegan & David Roche are run coaches at Some Work All Play (SWAP) where they train some of the country's top endurance athletes. Today we talk about their coaching philosophies, the importance of fueling and prevention of low energy availability, prevalence of disordered eating in female athletes, what data tracking helps or hurts us, and so much more! Follow Megan & David on instagram @meg_runs_happy and @addiedoesstuff or check them out at www.swaprunning.com Official (and very impressi...
34: What it means to be a Strong Runner Chick with Megan Flanagan
July 08, 2021 10:00 - 52 minutes - 41.9 MBToday I chat with Megan Flanagan, MPH, Certified Personal Trainer, and founder of Strong Runner Chicks. Megan started Strong Runner Chicks, a women's running community dedicated to educate, empower, and connect. when she was a D1 collegiate distance runner. It has since grown into providing ample resources, podcasts, and even in-person events to female runners. Megan is also a certified personal trainer, has a Master's of Public Health, and is a worksite wellness consultant so we chat a lot ...
33: 2 Big Announcements & 1 Crazy Story
July 01, 2021 10:00 - 33 minutes - 30.7 MBThe title says it all and I don't want to spoil it! To join the waitlist for our Rise Up Nutrition Coaching program & learn more head to: www.riseupnutritionrun.com/groupcoaching Don't wait...spots are limited (for real, I value individualized nutrition and can only take a few people a month!) Or book a call to learn more about the Female Athlete System of Transformation!
32: Fighting Diet Culture
June 24, 2021 10:00 - 35 minutes - 32.6 MBIn todays episode I address what "diet culture" is, how many of us are exposed to it, and a recent experience where I did my best to fight off diet culture comments. I hope this provides you inspiration for how you can do the same! For nutrition coaching please visit www.RiseUpNutritionRUN.com Follow on Instagram @Female.Athlete.Nutrition or on Facebook with the Female Athlete Nutrition group
31: Navigating academics for collegiate athletes with Sarah Cowart
June 17, 2021 10:00 - 38 minutes - 34.9 MBToday's episode is a conversation with Sarah Cowart, academic coach for athletes. Sarah is the owner of Sideline Confessions where she helps parents and student athletes navigate the academic process to play sports in college. No matter your sport or current GPA she will help you focus in on the necessary steps to be prepared and achieve your dream of collegiate sports! I love this conversation because as a dietitian that works with many student athletes, including those in high school wit...
30: Jenna - Her Story
June 03, 2021 10:00 - 49 minutes - 45.7 MBThis episode features Jenna Sranzl, sports dietitian and nutrition coach here at Rise Up Nutrition LLC. Jenna has been a part of the Rise Up Nutrition team since January of 2021 helping to fuel female athletes. In this episode she tells her personal journey of becoming a dietitian, which includes recovery from anorexia while in college. I love Jenna's honesty, transparency, vulnerability, and strength - exactly why she is so helpful to our clients. If you are interested in working with Jenna...
29: A XC Runner's Story with Disordered Eating & Recovery
May 27, 2021 10:00 - 54 minutes - 49.8 MBToday's episode is a brave account of a collegiate runner's experiences with disordered eating throughout her life. Jaden is also a client of mine at Rise Up Nutrition LLC. Jaden's story of disordered eating begins at a very young age, as early as 6th grade. And sadly her journey with disordered eating ended with a diagnosis of osteoporosis and medical disqualification from running. Don't worry ... something good comes out of this story: Jaden found my services, has transformed her relations...
28: Eating Disorder Treatment at Eating Recovery Center
May 20, 2021 10:00 - 59 minutes - 54.3 MBThis episode features two guests from the Eating Recovery Center (ERC), Dr. Elizabeth Wassenaar, MS, MD, CEDS the Denver regional medical director and Meredith Nisbet, MS, LMFT, CEDS licensed therapist and member of the ERC Clinical Response Team. We talk about what eating disorders are, how they present themselves, and how treatment at the Eating Recover Center can help. We also break down some myths regarding eating disorders and treatment, including discussions on body neutrality vs. body...
27: Running, Inside Tracker, and Oatmeal!
May 13, 2021 10:00 - 57 minutes - 52.5 MBIn this episode I chat with Jonathan Levitt, Jonathan is the sales manager and endurance team manager at InsideTracker, helping athletes navigate their journey towards optimal health and performance. We chat a lot about how InsideTracker, the personalized nutrition system that analyzes data from your blood DNA and habits can help athletes and people of all walks of life. And we also chat about Jonathan's personal journey with running as a marathoner and ultra-runner, and his journey with nut...
27: Running, Inside Tracker, and Oatmeal!
May 13, 2021 10:00 - 57 minutes - 52.5 MBIn this episode I chat with Jonathan Levitt, Jonathan is the sales manager and endurance team manager at InsideTracker, helping athletes navigate their journey towards optimal health and performance. We chat a lot about how InsideTracker, the personalized nutrition system that analyzes data from your blood DNA and habits can help athletes and people of all walks of life. And we also chat about Jonathan's personal journey with running as a marathoner and ultra-runner, and his journey with nut...
26: The Dietitian Against Diets with Reshaunda Thornton
May 06, 2021 10:00 - 40 minutes - 37.5 MBToday I chat with fellow dietitian Reshaunda Thornton RD, CSSD, consultant, Tedx Speaker, Author, and Podcast host. Reshaunda has her own private practice, Better Vessel, located in St. Louis Missouri, and educates and empowers people across the globe through her podcast "The Dietitians Against Diets". Today we discuss how she became "against diets", how she motivates and inspires her clients to live healthier lives. We also talk about our careers as dietitians, how as athletes we are motiva...
25: Eating Disorder Recovery & Treatment with Rebecca Cawood, RDN
April 22, 2021 10:00 - 49 minutes - 45.4 MBIn today's episode I chat with Rebecca Cawood, fellow Registered Dietitian Nutritionist about eating disorders, orthorexia, weight neutrality, body diversity and our personal experiences of disordered eating as Dietitians. Rebecca works at the Eating Disorder Center of Montana in Bozeman, Montana. She works with patients in the outpatient, Intensive Outpatient, and Partial Hospitalization levels of eating disorder treatment. She completed a Bachelors of Science in Dietetics and Nutrition wit...
24: Client Testimonial with Bodybuilder Anna
April 15, 2021 10:00 - 28 minutes - 26.4 MBThis episode features a client of the Female Athlete System of Transformation, Anna, who is a nationally qualified bodybuilder, a personal trainer and nutrition coach. Anna shares her experiences of amenorrhea, eating, and training as an athlete in an aesthetic sport. She came to my services to help recover her amenorrhea but in doing so was able to address some deeper issues of disordered eating, body image concerns, and relative energy deficiency in sport (RED-S). Anna shares her experienc...
23: Nancy Clark: Founder of Sports Nutrition
April 08, 2021 10:00 - 54 minutes - 50.1 MBToday I talk with one of my idols in the field of Sports Nutrition, Nancy Clark MS RD CSSD. Nancy was one of the first ever sports dietitians so having her on this episode is a thrill. We talk about her career, where she started and where sports nutrition is now, as well as advice for athletes and female athletes. Nancy is a trusted food coach, nutrition educator, mentor, and sought after speaker, both nationally and internationally. Nancy has a private sport nutrition practice located in ...
22: Fueling More for High Level Training with Carrie Tollefson
April 01, 2021 10:00 - 51 minutes - 47.5 MBThis conversation is with Olympic Track & Field athlete Carrie Tollefson. We chat about her journey with nutrition as a high level athletes and how her relationship with food & weight was always a positive one, focusing on fueling more! We also dive into some deeper conversations about our relationship with body weights and scales as well as her viewpoint on broadcasting and comments made about women's bodies. BIO: Carrie was a 13-time State Champion: eight in track and five in cross count...
21: Hydro Interval Training, Endurance Coaching & Nutrition with Melis Edwards
March 25, 2021 10:00 - 46 minutes - 37.5 MBI have a fun and informative conversation with Melis Edwards, running and triathlon coach, personal trainer, fitness instructor and athlete for 30+ years. Melis is also the author of Deep End of the Pool Workouts, which discusses the Hydro Interval Method of training that has helped herself and many of her athletes throughout the years, which we talk in depth about in this episode. Melis has participated as well as coached others in sports ranging from ironman distance triathlons to ultra-ru...
20: Coronavirus Training & Nutrition, a personal account
March 18, 2021 10:00 - 37 minutes - 34.5 MBIn this episode I explain my personal experience, symptoms and recovery from COVID-19 and how it influenced my nutrition and training. Please remember this podcast is not suitable medical advice and is not reflective of everybody's experiences with coronavirus. I share how I listened to my body to tailor my training, and how in hindsight I would have done things different in my rehabilitation and return to run, including a bit more diaphragmatic breathing and yoga. I also share how important...
19: Bone Injury & Treatment with Emily Kraus MD
March 11, 2021 11:00 - 53 minutes - 43.1 MBDr. Emily Kraus specializes in Physical Medicine and Rehabilitation sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries in athletes of all ages. Together we chat about the basics of bone health and bone impact with Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability. We discuss bone injuries from lack of nutrition and imbalanced hormones vs. overuse injuries. We discuss the importance of hormones...
18: Finding Food Freedom with Dana
March 04, 2021 11:00 - 43 minutes - 40.3 MBThis episode is an inspiring conversation with former client, Dana. Dana started working with me in my signature program the Female Athlete System of Transformation in 2020 to overcome disordered eating and use food as fuel to perform at her highest level. As a lifelong athlete, former NCAA National Champion Gymnast, and current head collegiate coach, Dana values high level performance. But as we discuss, even high level athletes and coaches don't always have nutrition figured out. After yea...
17: Improving Athletic Confidence with Shay Haddow
February 25, 2021 11:00 - 36 minutes - 33.5 MBThis episode is a fun conversation with Shay Haddow, expert coach and speaker on confidence and mindset for youth female athletes. After overcoming her own struggles of self-doubt and lack of confidence in club and college soccer, she knew that it was her life’s calling to provide female athletes with the coaching that she wished she had. Shay is on a mission to empower girl athletes around the world to build unshakable confidence so they can live and play to their fullest potential. We disc...
16: Eating Disorder Recovery with Meg McCabe
February 18, 2021 11:00 - 55 minutes - 51 MBIn this episode I talk with Eating Disorder Recovery Coach Meg McCabe who shares her personal story, how she overcame an eating disorder, and how she helps others do the same. Meg’s eating disorder began in high school while striving to become a model. When she did sign a modeling contract in New York City her eating disorder was exacerbated. Between the pressures of the modeling industry, her own personal challenges of identity, Meg made the brave decision to leave New York City and purs...
15: A Father's Perspective
February 11, 2021 11:00 - 47 minutes - 43.9 MBToday’s show is extra special since it’s our first MALE guest on the Female Athlete Nutrition podcast and who better to interview than my own dad?! Kevin Pfau (aka “dad”) is not only the father of 3 girls, but a great athlete himself, 14x consecutive Boston Marathon finisher, over 31 marathons completed with 15 faster than the BQ standard, a running coach, former hockey player and cyclist, lover of many sports, and my role model. It was so much fun to interview my Dad and hear his take ...
15: A Father's Perspective
February 11, 2021 11:00 - 47 minutes - 43.9 MBToday’s show is extra special since it’s our first MALE guest on the Female Athlete Nutrition podcast and who better to interview than my own dad?! Kevin Pfau (aka “dad”) is not only the father of 3 girls, but a great athlete himself, 14x consecutive Boston Marathon finisher, over 31 marathons completed with 15 faster than the BQ standard, a running coach, former hockey player and cyclist, lover of many sports, and my role model. It was so much fun to interview my Dad and hear his take ...
14: Terin Humphrey Olympic Gymnast
February 04, 2021 11:00 - 40 minutes - 37.5 MBI’m thrilled to interview Terin Humphrey, 2x gymnastics Olympic Silver Medalist in the 2004 Athens Greece Olympics, World Champion, 11x All American, 2x NCAA Individual bar champion, and 2x Hall of Fame Inductee. We chat about her experiences competing gymnastics at an elite level at a young age and training for the Olympics. We discuss some of her nutrition and body experiences especially transitioning from Olympics to NCAA sport then to life after gymnastics. Terin’s gymnastics career is i...
13: What is “Fueling for Performance”?
January 28, 2021 11:00 - 26 minutes - 24 MBToday’s episode covers my personal opinions on the definition of “fueling for performance.” I compare traditional performance nutrition and how a competitive athlete might focus on nutrition compared to the performance goals of non-competitive athletes. Although every sport and athlete has varying needs, this overview of the fundamentals of sports nutrition should help get you started when thinking about how to fuel both in the short term and long term of your performance goals. For more s...
12: For the Parents: Why your child with disordered eating won’t listen!
January 21, 2021 11:00 - 30 minutes - 24.4 MBIf your child is showing signs of disordered eating or undereating but won’t listen to your advice to “eat more” here are some reasons to consider why they aren’t listening! If you are a young athlete yourself maybe you can listen and give this to your parents to explain how you are feeling! And if you’re not a parent, this insight may be helpful if you someday *might become* a parent. If I didn’t make myself clear while recording I do want to express that disordered eating behaviors hap...
11: Gut Health with Paula Strum
January 14, 2021 11:00 - 40 minutes - 37.1 MBToday's conversation is with fellow Registered Dietitian Paula Strum RDN FMN CFSP to address the multitude of gut concerns that people face. We chat about all the fun stuff: bloating, diarrhea, constipation, IBS, heartburn, gluten intolerance, and more! Paula expresses the importance of finding the root cause of these gut issues and getting professional help as opposed to starting restrictive elimination diets on your own which may make things worse for years to come. In addition to testing,...
10: New Year to Break the Diet Cycle
January 07, 2021 11:00 - 46 minutes - 43.1 MBThe time of year when our society tells us to set health & fitness goals is when “diet culture” is at its worst. In this episode I express my frustration with diet culture and how it causes the “diet cycle” in so many people: The cycle of feeling like you need to change your body, begin restricting food, then feel deprived, then have cravings or “give in”, then feel guilt and shame for breaking the diet and therefore feeling the need to change yourself once again or start over, hence repeati...
09: Caring for Collegiate Athletes with Jiana Hook AT
December 31, 2020 11:00 - 39 minutes - 36.3 MBAre you a college athlete struggling with the demands of NCAA athletics? Or a high school athlete with dreams to make it to the next level? In this episode, we hear insight and advice from NCAA Division 1 Athletic Trainer, Jiana Hook MS CES LAT. Jiana and I talk about her career as an athletic trainer and her passion for what she does, including caring for athletes from a holistic standpoint - caring for their physical body & injuries, their nutritional health, and their mental health. Discu...
08: Trauma Identity & Goal Setting with Tactical Athlete
December 24, 2020 11:00 - 46 minutes - 42.3 MBHave your nutrition concerns developed after traumatic events? Has your discipline, something that helped you set goals and succeed in the past, suddenly become your demise? This episode features a conversation with one of my clients here at Rise Up Nutrition who speaks to both of these topics from personal experience. Sidney is active duty military having deployed many times and undergone rigorous training, as well as a former collegiate basketball player. She became a client to improve h...
07: Mari Perkins, Nutrition & Body as a Former Elite Gymnast
December 17, 2020 11:00 - 36 minutes - 33.1 MBIn this episode I am joined by Sports Dietitian Mari Perkins. She is the assistant Sports Dietitian here at Rise Up Nutrition, and former elite and NCAA gymnast at the University of Alabama. We talk about her experience as an elite gymnast at a young age and how that took a toll on her physical and mental health. We hit on the difficult decisions to take time away from sport after injury and how it allowed her body to change in a way that benefited her energy, her health, and her future. Mar...
06: Mary Cain, More than a Runner
December 10, 2020 11:00 - 1 hour - 60.1 MBToday’s guest is Mary Cain,a professional middle-distance runner, Tracksmith NYC Manager, and one of my clients here at Rise Up Nutrition. In this episode we talk about what the 2020 year has brought for her including a new job, surgery, advocacy work, and continuing to share her story of RED-S, disordered eating, and mental health struggles of her past to give hope and inspiration to female athletes around the globe. We talk about her approach to nutrition and running moving forward in h...
05: Eating Disorders, To Exercise or Not to Exercise?
December 03, 2020 11:00 - 27 minutes - 62.1 MBThe stigma’s associated with disordered eating often prevent people from getting the help they need; including the assumption that if you get help you will be forced to stop exercise or give up your passion for sports. In today’s episode, I dig into the reason to stop exercise during clinical eating disorder recovery while also debunking the stigmas that you have to stop. You can overcome disordered eating while continuing to train or participate in sport but it must be analyzed on a case...
04: Pros & Cons of Nutrition Apps
November 26, 2020 11:00 - 33 minutes - 31 MBMost smartphone users have access to nutrition or fitness apps at their fingertips. So in this episode I review the pro’s & con’s of these trackers. I review the common types of apps that many people download on their phones: calorie counting apps, fitness trackers, and professionally guided apps. I personally do not currently use a calorie counter, and I use fitness trackers sparingly, due to all the “cons” that I review in this episode. I also strongly discourage my clients from using th...
03: Holiday Food Anxiety
November 19, 2020 11:00 - 22 minutes - 31.5 MBThe holiday season is here! And though it should be a time to celebrate and be grateful, for many there can be a lot of stress and anxiety around food and exercise. In this episode I talk about the many food challenges people face during the holiday season and encourage you to imagine what the holidays would be like without these stressors. Whether it’s anxiety about what to eat, how much to eat, your weight, your performance goals, when or how much to exercise, dealing with restriction, ...
02: What is RED-S?
November 19, 2020 11:00 - 35 minutes - 48.2 MBIn this episode I talk about Relative Energy Deficiency in Sport, aka RED-S, a condition which negatively impacts an athlete’s performance and health. I review the many signs and symptoms of RED-S, as well as reasons why you might find yourself with this condition. I also review female athlete triad, amenorrhea, eating disorders, low bone mineral density/osteoporosis and how all of these conditions are related. I share some surprising and scary statistics about how many female athletes are...
01: My Journey with Nutrition & Sports
November 12, 2020 11:00 - 20 minutes - 28.8 MBIn this episode of Female Athlete Nutrition I share a bit about my personal journey with nutrition and athletics. Starting from a young age, I was determined, regimented, and focused on achieving my physical goals. Naturally, being regimented and focused on my nutrition became an important part of that athletic desire. I started counting calories at a young age and was strict with my diet. But this focus on nutrition only worked for a limited amount of time. By senior year of college, my...
00: Welcome to Female Athlete Nutrition
October 25, 2020 16:41 - 9 minutes - 13.4 MBIn this introduction episode of the Female Athlete Nutrition podcast I explain who I am, how I became a sports dietitian, why I've transitioned into my full time business of exclusively coaching female athletes with their nutrition, why I am starting this podcast, and how this podcast is going to help you! If you’ve ever been frustrated with your body, confused about nutrition, obsessed with eating healthy or guilty when you don't, struggled with disordered eating, female athlete triad, R...