Feisty Women's Performance

Feisty Media
Feisty Media
  • 5.0 (12)
  • Fitness
  • Updated Weekly

Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.

  1. 15 hrs ago

    Inside the Pain Tolerance of Ultra-Endurance Women with Britta Maria Sorensen, PhD

    How do female ultra-endurance athletes experience, interpret, and cope with pain—and when does pushing through become too much? Erin Ayala, PhD, speaks with sport psychology researcher Dr. Britta Maria Sorensen about the complex role pain plays in women’s ultra-endurance sport. Dr. Sorensen explains why pain is more than a physical sensation. Biological, psychological, social, and cultural factors can all influence how athletes interpret discomfort, respond to it, and decide whether to continue or stop. They also explore the relationship between endurance sport, emotional stress, and past trauma; the difference between harmonious and obsessive passion; and how athletes can recognize when training is supporting their well-being versus becoming a form of avoidance. This conversation offers practical strategies for managing pain, reducing burnout risk, and building a healthier, more sustainable relationship with performance. In this episode: Why pain should be understood through a biopsychosocial lensWhat qualitative research reveals about how women cope with extreme discomfortHow past trauma and emotional stress may shape participation in ultra-endurance sportThe difference between using sport as a healthy outlet and using it as avoidancePractical tools such as body scans, progressive self-talk, fueling, hydration, and properly fitted gearWhy scheduled rest and recovery can help prevent compulsive training patternsHow coaches, therapists, partners, and support systems can help athletes stay balanced Subscribe so you never miss an episode, and share this conversation with an athlete, coach, or practitioner interested in pain, performance, and long-term well-being. Dr. Sorenson's Open Access Research Article Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  2. Jul 20

    The Silent Costs of Psychological Harm for Women in Sport with Dr. Gretchen Kerr

    What does athlete safety look like beyond preventing physical injury? In this episode, Erin Ayala, PhD, speaks with Dr. Gretchen Kerr, professor of kinesiology at the University of Toronto and an internationally recognized expert on psychological abuse, interpersonal violence, and maltreatment in sport. They explore why psychological harm is the most common—and often the least recognized—form of abuse in athletics, how win-at-all-costs cultures can normalize harmful behavior, and why some safe-sport reporting processes may unintentionally re-traumatize athletes. Dr. Kerr also shares evidence-based strategies for prevention, including shifting the definition of success toward athlete well-being, enjoyment, and belonging; strengthening communication among coaches, parents, and administrators; and using practical tools that address harmful behavior before it escalates. This conversation offers clear, actionable guidance for coaches, athletes, parents, sport leaders, and anyone invested in creating healthier, safer, and more positive sport environments. In this episode: Why psychological abuse is so common in sport—and why it often goes unnoticedHow safe-sport reporting systems can unintentionally cause additional harmWhy athletes need ongoing support beyond the initial reporting processHow win-focused performance metrics can contribute to unhealthy environmentsThe importance of prioritizing well-being, enjoyment, and belongingPreventive approaches, including quality-coaching tools and restorative practicesHow transparent communication can help protect athletes About Dr. Gretchen Kerr Dr. Gretchen Kerr is a professor in the Faculty of Kinesiology and Physical Education at the University of Toronto. Her research focuses on psychological abuse, interpersonal violence, athlete maltreatment, and the development of safer, more supportive sport systems. Subscribe so you never miss an episode, and share this conversation with a coach, parent, athlete, or sport leader who is working to create a safer and more supportive culture. Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  3. Jul 13

    Why "Push Through It" Is the Worst Advice for Autoimmune Athletes with Mireille Siné, MPH

    In this episode, Dr. Erin Ayala sits down with Mireille Siné, MPH — a certified running coach, lupus endurance athlete, and advocate for athletes living with autoimmune and chronic conditions. Mireille has lived with lupus for 13 years and now coaches athletes who are navigating autoimmune disease, chronic illness, flares, fatigue, and identity shifts — while doing endurance sports. Together, Erin and Mireille discuss: Why autoimmune athletes carry a “double load”How training stress can interact with immune dysregulationHow to distinguish overtraining from a possible flareWhy “push through it” can be harmful adviceThe importance of symptom tracking and medical self-advocacyWhat coaches should ask athletes with autoimmune conditionsHow to build flexible training plansWhy performance is not just pace, PRs, and finish linesHow to stop chasing the athlete you used to be and build toward who you can still become Mireille Siné is a USATF and 80/20 Endurance-certified run coach, 14-time marathoner, and ultramarathoner based in Los Angeles. She is the founder of Coached by Mireille LLC, a virtual coaching practice specializing in runners and endurance athletes managing autoimmune conditions and chronic illness. Mireille coaches with the philosophy "train with compassion" — building training plans that account for the full reality of her athletes' lives, not just their race goals. She has been featured in Runner's World and has spoken at the AIP Summit and Skadi Sports Psychology Athlete Summit. Living with lupus herself, Mireille brings both professional expertise and lived experience to her work, helping athletes redefine what strength and performance can look like with a chronic illness diagnosis. Follow Mireille on Instagram Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  4. Jul 6

    Fibermaxing, Ozempic: Which 2026 nutrition trends should you actually care about? with Alex Larson (Replay)

    We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026. Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance. Key Takeaways What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.Fiber Maxing: Is this the craziest nutrition trend hitting the internet! Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle. Resources mentioned: Alex Larson Nutrition: alexlarsonnutrition.comEndurance Eats Podcast: Listen Here If you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations! Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  5. Jun 29

    CrossFit Games champion Annie Thorisdottir on motherhood & performance postpartum

    Annie Thorisdottir has stood on the CrossFit Games podium six times and built a career as one of the most recognizable and respected athletes in the world. But some of the most defining moments of her life happened far from the competition floor. In this episode, Annie opens up about the raw and disorienting experience of seeing herself just days postpartum and not recognizing the woman in the mirror. That moment became part of a much bigger story — one not just about winning, but about identity, resilience, recovery, motherhood, and learning how to rebuild on the other side of elite sports. Annie shares: why she waited years to write a bookwhat her sports psychologist taught her about the “neutral zone,”why setbacks often became her most reliable path forward.the cultural shift needed around postpartum recovery and how she is now channeling what she's learned into programming that helps women work with their bodies Order Annie's memoir Iceland Annie Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  6. Jun 22

    The medical warning signs of underfueling with Dr. Jennifer Gaudiani

    In this episode, Dr. Jennifer Gaudiani (“Dr. G”), a leading expert in medical complications of eating disorders and underfueling, joins us to explain what female athletes need to know about the many effects of fueling on your performance and health. She explains how underfueling can significantly impact your bodies and mind — and what signs you should be aware that you might not even realize are actually related to your nutrition. Key Takeaways: The physiological signs of undernourishment and how they can affect athletic performanceActionable strategies for athletes to fuel their bodies effectivelyMisconceptions around eating disorders and athletesHow to navigate the complexities of nutrition in sports Dr. Jennifer Gaudiani, “Dr. G”, is a renowned expert in medical science and physiology, specializing in the medical complications of eating disorders and underfueling. As the founder of the Gaudiani Clinic, she combines her extensive clinical experience with a compassionate approach to empower individuals on their health journeys. Links and Resources: Gaudiani Clinic Dr. Gaudiani's book: Sick Enough: A Guide to the Medical Complications of Eating Disorders and Under Nutrition If you found value in this episode, please subscribe to our podcast, leave a review, and share this episode with your network. Engage with us on social media to continue the conversation and stay updated on future episodes! Watch on YouTube Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  7. Jun 15

    Female injury prevention finally gets its own research with Dr. Margo Mountjoy

    What does it really take to keep women athletes healthy, performing, and in sport for the long haul? Dr. Erin Ayala sits down with Dr. Margo Mountjoy, one of the world’s leading voices in sports medicine, female athlete health, injury prevention, and athlete advocacy. Dr. Mountjoy has contributed to more than 20 International Olympic Committee consensus statements and recently served on the steering committee for the FAIR (Female Athlete Injury Prevention) consensus statement — a major global effort to close the research and implementation gaps in women’s sports. She explains why the old “shrink it and pink it” approach to female athlete science doesn't work and why injury prevention is about far more than doing a few extra exercises. It's about neuromuscular training, load management, REDs, recovery, menstrual cycle tracking, sociological barriers, pregnancy and postpartum athlete support, and the systemic-level changes needed to make sport safer for girls and women. What you need to know as a female athlete: Neuromuscular training for ACL injury prevention, balance, landing mechanics, and performanceTraining load management and why rapid load changes increase injury riskPeriodization, recovery, and the importance of long-term athlete developmentREDs, fueling, sleep, stress, and sustainable performanceWhy menstrual cycle-based training should be individualizedWarning signs that an athlete may need more recoveryAnd the gap in research and implementation when it comes to women's sports Plus, some practical guidance for recreational athletes, who may not think they're "serious enough" to need coaching, strength training, or nutrition support. If you have a goal, then you deserve the tools to pursue it well. We need more than scaled-down male science! If you found this conversation valuable, hit subscribe so you never miss an episode, and leave a review on your favorite platform. Have questions or topics you’d like us to explore? DM us on Instagram. Watch on YouTube Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

  8. Jun 8

    Why weight-inclusive care changes everything for athletes with Heather Bergeson, MD, FAAP, CAQ

    What is weight-inclusive care? And why does it matter for *all* active women's health and performance? Dr. Erin Ayala sits down with Dr. Heather Bergeson, a sports‑medicine physician and co‑director of the TRIA Women’s Sports Medicine program, to unpack five decades of fitness and diet fads. Past trends still shape today's wellness culture — and even if you think you're immune, you're not. Key Takeaways Follow the evolution of fitness and diet fads from the 1970s thin‑ideal to today’s protein-heavy, weighted‑vests—and understand how each era reinforces or challenges body‑image norms.Why BMI is an unreliable health metric and how weight‑inclusive care improves patient outcomes and satisfaction.Actionable steps for clinicians and coaches (e.g., avoid routine weighing, use neutral language, provide size‑accessible equipment)And practical tips for listeners to break free from diet culture: ditch diet apps, focus on intuitive eating, prioritize sleep, and limit comparison‑driven fitness tracking. Episode Resources: TRIA Women’s Sports Medicine program: https://www.healthpartners.com/care/tria-orthopedics/services/womens-sports-medicine/ Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/ Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Use code PERFORMANCE for 20% off at http://cozyearth.com Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ If you found this conversation valuable, hit subscribe so you never miss an episode, and leave a review on your favorite platform. Have questions or topics you’d like us to explore? DM us on Instagram.

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Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.

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