188 episodes

As 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!

Female Athlete Nutrition Lindsey Elizabeth Cortes

    • Health & Fitness

As 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!

    186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea

    186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea

    This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized.

    In this episode we talk about:

    4:20 Elise’s diverse athletic background: early running success

    8:00 The impact of becoming an Olympian and American recorded holder 

    10:20 Mentoring athletes through Voice In Sport (VIS)

    13:30 Elise’s RED-S struggles

    17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing

    21:00 Dealing with body changes and disordered thoughts

    23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports 

    29:00 Nutrition after RED-S and period recovery

    32:50 Elise’s passion for baking with her sisters; the social side of food

    35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream!

    41:50 End of the podcast questions

    Check out Voice In Sport (VIS) where both Elise and I support female athletes.

    Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

    Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

    Our NEW Website is NOW LIVE! Check it out here:

    https://www.femaleathletenutritionpodcast.com/ 

    Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

    THANK YOU TO OUR SPONSORS:

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

    InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

    THIS PODCAST IS ALSO SUPPORTED BY:

    Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

    • 49 min
    185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD

    185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD

    This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols. 

    Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based.

    TOPIC TIMESTAMPS:

    2:15 Angie’s athletics and nutrition background

    7:35 Nutrition for baseball and softball athletes 

    10:55 Meal timing and frequency: breakfast, around training/ competitions 

    13:05 Caffeine and energy drinks

    16:05 Stimulant, sleep, and appetite use in athletes for energy

    18:35 Nutrition during long competition seasons; when your game day diet is your daily diet

    20:30 Variable energy needs based on training; using technology to estimate needs 

    23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds)

    26:15 Healthy weight and muscle gain tips: “mass = gas” 

    36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources

    Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body”

    Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition 

    Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

    Our NEW Website is NOW LIVE! Check it out here:

    https://www.femaleathletenutritionpodcast.com/ 

    Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

    THANK YOU TO OUR SPONSORS:

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

    InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

    THIS PODCAST IS ALSO SUPPORTED BY:

    Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

    • 47 min
    184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak

    184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak

    This episode of the Female Athlete Nutrition podcast is with Head Lacrosse Coach at Northern Michigan University, Lindsey LeMay Majkrzak. Lindsey shares her athletic background, participating in both NCAA Division I lacrosse and rowing. Her own mental health struggles in college prematurely ended Linsey’s own playing career, but not her love for the sport of lacrosse. Aged 24, Lindsey took on the Head Coach role at Northern Michigan, and has steadily guided her women’s lacrosse team to more and more success. We highlight the importance of women coaches, as well as ways Lindsey has built a healthy and thriving culture through intentional recruiting, emotional wellbeing, and not overemphasizing competitiveness at the cost of enjoying lacrosse. Lindsey talks about how prioritizing positive memories and the mental health of her athletes has benefited their performances and overall college experience. 

    Lindsey and I discuss strategies to enhance student athletes’ mental health on college campuses, and the resources available, including The Hidden Opponent and Morgan’s Message. We also talk about how Lindsey promotes a positive nutrition culture among her team, leaning on strength and conditioning staff, providing athletes’ with multiple food options when traveling, and not commenting on athletes’ plates or choices. And Melissa also answers our end of the podcast questions.

    TOPIC TIMESTAMPS:

    6:40 Lindsey’s athletics and mental health background: competing at the NCAA D1 level in both lacrosse and rowing 

    13:50 Switching to collegiate rowing 

    17:20 Lindsey’s path to coaching lacrosse

    23:15 Learning from mentors; coaching with athletes’ mental health and happiness in mind

    26:10 Keys to athletic success for female athletes: prioritizing culture and emotional well-being

    29:15 Women in sports as coaches and athletes 

    31:50 Creating a positive team culture: combining positive experiences with competitive mindsets; recruiting the “right” athletes

    39:45 Mental health resources on college campuses/ coach team mental health activities 

    46:00 How improving athletes’ mental health improves performance

    51:40 Promoting a positive nutrition culture in sports teams

    1:00:40 End of the podcast questions 

    Read Lindsey’s Hidden Opponent article: Setting the Standard: Lindsey LeMay, Northern Michigan University 

    Check out the Hidden Opponent here and our previous episodes with Hidden Opponent members:

    119: Improving Athlete Mental Health & Toxic Team Culture with Leeann Passaro

    118: Team USA Swimmer's Battle With Anorexia + Medical Retirement with Eva Merrell

    114: Student-Athlete Mental Health Matters! With Arla Davis

    Follow your host, Lindsey Cortes, @female.athlete.nutrition 

    Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

    Our NEW Website is NOW LIVE! Check it out here:

    https://www.femaleathletenutritionpodcast.com/ 

    Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

    THANK YOU TO OUR SPONSORS:

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

    InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

    THIS PODCAST IS ALSO SUPPORTED BY:

    Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

    • 1 hr 7 min
    183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge

    183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge

    This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative. 

    Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions.

    TOPIC TIMESTAMPS:

    4:10 Melissa’s experience with RED-S and bone stress injuries 

    7:10 How RED-S can affect every body and in a variety of ways

    14:30 Performance (+ health) benefits of RED-S recovery 

    21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program

    28:00 Using research to give practical takeaways for female athletes 

    31:25 Male vs female athlete research 

    33:40 Is menstrual cycle nutrition a thing?

    39:20 Iron absorption in women; examples of our bodies being smart!

    42:10 Why RED-S is a survival tool; the importance of working with your body

    45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN

    57:30 End of the podcast questions 

    Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition 

    Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

    Our NEW Website is NOW LIVE! Check it out here:

    https://www.femaleathletenutritionpodcast.com/ 

    Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

    THANK YOU TO OUR SPONSORS:

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

    InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

    THIS PODCAST IS ALSO SUPPORTED BY:

    Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

    • 1 hr 4 min
    182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDN

    182. My Journey With Nutrition + Athletics: Part 2 with Lindsey Cortes, RDN

    This episode of the Female Athlete Nutrition podcast is the second in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is! If you haven’t already, go back and listen to Part 1 here!

    Transitioning on from my own struggles with disordered eating, over-exercising, and my body, I discuss 3 key recovery tips. I bring listeners up to speed with the last decade of my life, where I have maintained a healthy relationship with food and my body, using sports nutrition to my advantage as I’ve trained for marathons as a recreational runner working full-time as a dietitian. I share my journey with birth control, understanding the menstrual cycle and hormones, and how I’ve recently been using Natural Cycles to track my own cycle.

    Pregnancy and parenting has been a big part of the last 5 years, and I talk about coping with body changes during this part of life, as well as nutrition through pregnancy and as a mom. I share advice for fueling a busy schedule, including meal planning, snacking, and convenience food. With my second son Levi having severe dietary restrictions, family meals look a bit different, and I speak to those challenges too.

    I finish off with my food fundamentals, and while I’m strongly against food rules, I share a few of my own! Yes, call me a hypocrite, but they’re not your typical nutrition “do’s and don’ts”! 

    TOPIC TIMESTAMPS:

    1:20 Introducing Part 2 brief overview of Part 1; go listen to Part 1 here if you haven’t already 

    4:30 3 tips for healing from disordered eating 

    10:50 Fueling as a recreational athlete, training for a marathon, while working as a dietitian

    15:25 Pregnancy fueling and health challenges: I mention Episode 33 and Episode 132

    19:30 My birth control experiences; understanding your menstrual cycle and hormones 

    28:40 Menstrual cycle nutrition 

    30:20 Nutrition as a busy mom: food freedom, snacking, convenience food, meal planning 

    39:10 Meal planning tips 

    41:15 Body changes around pregnancy and as a mom

    42:10 Parenting a son with severe dietary restrictions and eating challenges: I mention Episode 140 and Episode 143

    49:05 Food fundamentals and *not* food and hydration rules

    Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

    Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!

    Our NEW Website is NOW LIVE! Check it out here:

    https://www.femaleathletenutritionpodcast.com/ 

    Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

    THANK YOU TO OUR SPONSORS:

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

    InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

    THIS PODCAST IS ALSO SUPPORTED BY:

    Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

    • 57 min
    181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDN

    181. My Journey With Nutrition + Athletics: Part 1 with Lindsey Cortes, RDN

    Trigger warning: this episode talks explicitly about disordered eating behaviors, calories, and other numbers that other people might find triggering. Feel free to give this episode a pass, or ask a trusted person to check this episode out before you. 

    This episode of the Female Athlete Nutrition podcast is the first in a 2-part episode series about me! After almost 4 years of weekly podcasts, we have a lot of listeners who probably don’t know my story, so here it is!

    Today, I dive into my beginnings with nutrition as a young gymnast and track athlete, who became obsessed with food as a means to be healthier for my sport and control my body. As we’ve heard before, this was a slippery slope into RED-S and an eating disorder that led to multiple injuries and illnesses, delayed puberty and amenorrhea. Obsessed with food, counting calories and macros, I studied nutrition in college, and this fuelled my eating disorder.

    Growing up I was known as “little Lindsey” and I fixated on this identity, attempting to control my body through exercise, purging, and restriction. I share about my struggles accepting weight changes, especially during times of injury and illness. Ultimately, years of underfueling and over-exercising prevented me from reaching my athletic potential as an NCAA Division 1 athlete, and led me to mental and physical burnout. This exhaustion was the catalyst for my recovery, and I started exploring nutrition in a healthy way, fueling my body properly and finding intuitive eating.

    Stay tuned for Part 2 next week in episode 182!

    TOPIC TIMESTAMPS:

    1:15 Introducing this 2-part episode series on my story 

    4:50 My early nutrition and body story: youth gymnastics, calorie counting, diet culture 

    13:00 Studying nutrition in college

    18:45 Puberty and primary amenorrhea, and an ovarian tumor

    21:30 An ovarian tumor and health struggles; impacts on athletics, weight, and eating

    26:45 Amenorrhea in athletes; birth control and periods  

    29:00 Disordered eating and weight concerns as a college athlete

    34:35 Injuries and illness from underfueling 

    36:00 Weight gain reactions: over-exercising and purging 

    38:35 Recovering from disordered eating and over-exercising

    41:10 Finding distance running and sports nutrition in a healthy way

    43:00 Further challenges with body composition, fueling, and injuries

    45:00 Making peace with food and body changes; re-entry into competitive sports

    50:00 Starting my business Rise Up Nutrition; learning from my struggles 

    Follow me, your host Lindsey Cortes, @female.athlete.nutrition 

    Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition  

    New Website Coming SOON! Join our email list to be notified!: https://riseupnutrition.activehosted.com/f/6 

    THANK YOU TO OUR SPONSORS:

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp 

    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

    InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store 

    THIS PODCAST IS ALSO SUPPORTED BY:

    Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

    Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order

    • 56 min

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