116 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 MS RD CSSD

    • Health & Fitness
    • 5.0 • 1 Rating

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!

    Mental Training Tips + Pushing Your Body

    Mental Training Tips + Pushing Your Body

    In this episode of the Female Athlete Nutrition podcast, I talk with mindset coach and avid ultra runner Danielle Snyder. Danielle opens up about her introduction to running to cope with her mom’s sickness, and how it led her down a negative path of an eating disorder and unhealthy relationship with movement. We discuss how recovery is a long-term process that requires doing the mental work to challenge disordered mindsets. 
    Danielle is a phenomenal trail and ultra runner and she shares one of her biggest accomplishments, setting the Fastest Known Time (FKT) on the Oregon Pacific Coast Trail (PCT) over 9 days! Motivated to test her limits, we talk about how to push your body in healthy ways and celebrate your own achievements. Danielle gives listeners her top tips for fueling workouts and ultra running events. We hear how Danielle helps athletes train their minds at Inner Drive Wellness, focusing on improving self-talk and resiliency.
    Follow Danielle on Instagram @diellesmells and me, your host Lindsey Cortes, @female.athlete.nutrition 
    Find Danielle’s business Inner Drive Wellness at https://www.innerdrivewellness.com/ 
    Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 
    Head to www.RiseUpNutritionRUN.com to learn more & book a call!
    THANK YOU TO OUR SPONSORS:
    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
    InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
    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
    In this episode we talk about:
    3:00 Danielle’s athletic journey and eating disorder struggles 
    8:30 Finding a healthy relationship with running and food; from road to trail running
    10:00 Stepping away from sport for health and recovery 
    11:45 Eating disorder recovery as a long-term process 
    15:30 Longevity in sports and coping with challenges
    22:00 The ebb and flow of mental health and athletics
    24:15 Danielle as a trail and ultra marathon runner
    25:30 Achieving a Fastest Known Time (FKT) running the Pacific Coast Trail
    32:00 Pushing your body in a healthy way 
    33:30 Being proud of yourself 
    36:30 Learning to fuel and respect hunger cues
    45:30 Nutrition is part of the training: tips for fueling workouts
    48:15 Danielle’s program Inner Drive Wellness supporting athletes’ mental health 
    55:00 End of the podcast questions

    • 1 hr
    Student-Athlete Mental Health Matters!

    Student-Athlete Mental Health Matters!

    In this episode of the Female Athlete Nutrition podcast, I talk with college athlete and mental health advocate Arla Davis. Arla is a two sport NCAA student-athlete, competing for Ithaca College’s lacrosse and track and field teams. She holds multiple roles outside of her own athletics, including being a Campus Captain with The Hidden Opponent, and co-chair of Ithaca College's Student-Athlete Advisory Council (SAAC), as well as being involved in research about women in sports. We introduce listeners to the amazing work of The Hidden Opponent, pioneering student-athlete mental health awareness. Arla shares her passion for addressing student-athlete mental health on her college campus, and we give listeners tips for self-care and prioritizing mental health even without a diagnosed condition.
    Arla and I discuss high school and collegiate athletics, the transition between the two, and opportunities to explore more than one sport. Arla highlights the impact of the Covid-19 pandemic on both sports and mental health, and we talk about skills for balancing a busy life with wellbeing. We touch on the topic of intimate relationships in college and on mental health, both the good and bad, and Arla’s experience being in a long-term relationship. Linking all these discussion points is the importance of prioritizing mental health in college, a time of rapid change and novelty, and we direct listeners to available resources like The Hidden Opponent.
    Follow Arla on Instagram @arladavis_43 and me, your host Lindsey Cortes, @female.athlete.nutrition 
    Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 
    Head to www.RiseUpNutritionRUN.com to learn more & book a call!
    THANK YOU TO OUR SPONSORS:
    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
    InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
    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.
    In this episode we talk about:
    3:00 What is The Hidden Opponent? The role of The Hidden Opponent Campus Captains.
    5:45 Arla’s passion for supporting student-athlete mental health
    11:00 The impact of Covid-19 on college spurts and student-athletes
    14:15 Being a multi sport athlete in high school and college 
    19:00 Division III athletics 
    25:00 De-stigmatizing mental health and attending to it even without a clinical diagnosis 
    29:30 Self-care tips 
    34:00 Balancing a busy life and learning about yourself
    39:15 Seasonal depression and coping with changing climates
    45:20 Relationship challenges: break ups; long distance; teammates
    51:20 The importance of mental health resources at college when everything is new
    52:50 How to get involved with The Hidden Opponent
    54:55 End of the podcast questions

    • 1 hr 2 min
    Overcoming Disordered Eating with an NCAA D1 Athlete

    Overcoming Disordered Eating with an NCAA D1 Athlete

    In this episode of the Female Athlete Nutrition podcast, I talk with a former client of mine and current NCAA Division I athlete, Elena. Elena worked through our signature Female Athlete System of Transformation (FAST Track) Program and now is a member of our Alumni Program. A lifelong athlete involved in the sport of track and field since age 4, Elena currently competes collegiately as a sprinter and hurdler.
    In this client testimonial episode, Elena opens up about her story of disordered mindsets and athletics stemming from unhealthy team cultures and the influences of peers and coaches. We highlight the importance of getting help for your mental health, as well as improving your internal relationship with food and body, regardless of your physical health. Elena and I debunk some common myths around sports nutrition, such as: “good food/ bad food”, “lighter is faster”, and not getting a period. Elena shares how working with Jenna and myself through our FAST Track Program helped her overcome these disordered nutrition beliefs and body image struggles, and find intuitive eating while fueling as an athlete. Elena gives hope to listeners that they are not alone, help is out there, and recovery is worthwhile!
    Follow me, your host Lindsey Cortes, @female.athlete.nutrition 
    Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 
    Head to www.RiseUpNutritionRUN.com to learn more & book a call!
    THANK YOU TO OUR SPONSORS:
    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
    InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
    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
    In this episode we talk about:
    3:00 Why Elena wanted to share her story on the podcast, and the importance of increasing awareness of disordered eating and mental health struggles
    6:30 Finding Lindsey, and being open to help and intuitive eating
    9:30 Elena’s sporting childhood, beginning in track and field aged 4, and how athletics, teammates and coaches negatively influenced her perspective on nutrition
    10:30 Myths around weight and performance, puberty, good/bad nutrition, and what it does or does not take to be a good athlete
    13:00 How environment and the people around you shape beliefs around fueling and relationship with food
    16:00 Recognizing and challenging negative mindsets about appearance and weight. Opening up your mind to think differently about food
    23:00 The benefits of recovery, having a healthy relationship with food, and creating healthy nutrition and training environments
    25:45 It’s not just physical signs of underfueling that deserve attention: the mental side is just as worthy of treatment regardless of your physical health: sometimes it’s not about the food! 
    33:00 Self-acceptance, and having permission to eat more than you think you should: working with Jenna and myself to overcome food guilt and shame and disordered thoughts
    40:00 Intuitive eating as a collegiate student-athlete and fueling for performance and recovery, with practical tips for listeners
    43:00 Paying attention to body cues and differentiating between personal preferences and diet culture/ disordered beliefs
    49:00 Life after completing the Rise Up Nutrition FAST Track Program
    52:30 The effects of doing the mental work and having a healthy relationship with food affects performance, recovery from training, injuries, focus and confidence 
    56:15 Advice to athletes resonating with Elena’s story: it’s okay to st

    • 1 hr 4 min
    Conquering Your Inner Opponent + Mindset

    Conquering Your Inner Opponent + Mindset

    In this episode of the Female Athlete Nutrition podcast, I talk with Lauren Ammon, founder and Head Coach of Performance Reimagined, helping student athletes train their mind and tackle their inner opponent. We hear how Lauren uses her personal experiences as a competitive NCAA Division I swimmer, mentally struggling with “being in her own head” during puberty, to better relate with and provide resources for the unique challenges facing student athletes. We normalize the feelings of fear and doubt all athletes feel, and empower listeners with tools to combat them.
    Lauren and I dive deep into the athlete mindset, what Lauren calls the “inner opponent”, and discuss strategies for getting out of your own head, quieting negative self-talk, anxiety and doubt, and making your inner voice work for you. We talk about transitioning to life after athletics, and how the same mental techniques can be applied to disordered eating recovery and imposter syndrome outside of sports. Lauren shares about Performance Reimagined and her new program: The Inner Opponent Challenge, teaching student athletes techniques to conquer their inner opponent with daily mindset training. 
    Follow Lauren on Instagram @mrslaurenammon and me, your host Lindsey Cortes, @female.athlete.nutrition 
    Learn more about working with Lauren at https://performancereimagined.com and on Instagram @performance_reimagined_
    Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 
    Head to www.RiseUpNutritionRUN.com to learn more & book a call!
    THANK YOU TO OUR SPONSORS:
    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
    InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
    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
    In this episode we talk about:
    5:00 Lauren’s upbringing swimming competitively from age 6 to 22
    6:30 The effect of puberty on Lauren’s relationship with sport and her body
    9:30 The influence of male coaches and a lack of support on an athlete’s mindset
    13:30 Getting out of your own head and mental strategies for athletes
    15:00 Understanding your inner opponent 
    20:30 Managing your inner voice 
    26:40 Shifting male and female energy to improve mindset and performance 
    40:00 Transferring athletic experiences to life after sports 
    46:15 Lauren’s work helping student athletes train their mind and tackle their inner opponent at Performance Reimagined
    47:20 The Inner Opponent Challenge and the importance of training your mind like you train your body
    51:25 Where to find Lauren and learn more about The Inner Opponent Challenge and her work at Performance Reimagined 
    52:05 End of the podcast questions

    • 55 min
    How Sports Dietitians Eat + Exercise Post RED-S Recovery

    How Sports Dietitians Eat + Exercise Post RED-S Recovery

    In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist, and was also on the podcast last week! Continuing on from that conversation all about relative energy deficiency in sports (RED-S), Jenna and I speak more on our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. 
    We discuss what being a fierce and fuelled female athlete means at Rise Up Nutrition, setting yourself up for success in your sport and life through intuitive eating and movement, and how Jenna and I practice what we preach. This episode emphasizes the importance of a diverse and balanced lifestyle for health, happiness and performance: shifting your priorities away from a singular focus on sport or nutrition may actually lead you to more success! We give listeners advice for developing food freedom, intuitive eating and exercise practices, strategies for eating out at restaurants, smart sports nutrition tips, and more.
    Check out last week’s podcast, episode 110 “Understanding RED-S From Two Registered Dietitians” https://podcasts.apple.com/us/podcast/understanding-red-s-from-two-registered-dietitians/id1537395854?i=1000591577336 
    Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 
    Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 
    Head to www.RiseUpNutritionRUN.com to learn more & book a call!
    THANK YOU TO OUR SPONSORS:
    Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout
    InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
    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
    In this episode we talk about:
    3:00 Life after eating disorders and RED-S: Jenna and my own experiences 
    5:20 Jenna’s recovery journey
    8:00 Stepping away from running during recovery and the importance of prioritizing health over athletic goals 
    9:50 Letting go of identities that are no longer serving you such as being the “healthy” one, “runner” or “athlete”. Recognizing disordered exercise during marathon training. 
    12:00 Moving goalposts, being okay with change, and developing a healthier relationship with sport.
    20:00 Intuitive approaches to training, movement, and eating
    23:30 Keys to peak performance and achieving goals: success following having fun, and living a full and balanced life, over being single-minded and outcome-obsessed 
    33:00 Shifting priorities and diversifying your life: running/ sport is not everything! 
    35:30 Lindsey’s recovery from both underfueling and overeating
    37:30 Using mindfulness and yoga to find intuitive eating and body respect
    45:20 Discovering new sports post recovery and injuries -strength training, yoga, trail running- with newfound body appreciation and proper fueling 
    47:15 Recovery IS worth it. Your best performances are achieved when you are fully fueled and having fun, not when you reach a certain size or weight
    55:30 What being a fierce and fueled female athlete means to Jenna and myself: our current nutrition approaches
    1:01:00 Appetite fluctuations and listening to your body cues for nutrition and movement 
    1:07:00 Meal planning versus intuitive eating: how both can coexist
    1:09:10 Strategies for going to

    • 1 hr 24 min
    Understanding RED-S From Two Registered Dietitians

    Understanding RED-S From Two Registered Dietitians

    In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. We revisit a topic at the heart of Riise Up Nutrition, relative energy deficiency in sports (RED-S). This is a topic I first covered way back on episode 2, “What is RED-S?”, which I recommend you check out, alongside episode 5 “Eating Disorders, To Exercise or Not to Exercise?”.
    First, Jenna and I breakdown relative energy deficiency in sport, defining key characteristics like underfueling and energy needs for athletes. We discuss how RED-S differs from the female athlete triad: all genders, body sizes, and ability of athletes can be diagnosed with RED-S, highlighting the key signs and symptoms, touching on the importance of working with a dietitian throughout the diagnosis and recovery processes. 
    In the second part of this episode, Jenna and I each talk about our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. We leave listeners with a promise that RED-S recovery IS worth it and you will be better off for it! We’re here to help you or anyone you know overcome nutrition-related and fueling concerns, reach out and start your path to recovery now!
    For more on RED-S, check out episode 2 “What is RED-S?”
    https://podcasts.apple.com/us/podcast/what-is-red-s/id1537395854?i=1000499401138
    And episode 5 “Eating Disorders, To Exercise or Not to Exercise?”
    https://podcasts.apple.com/us/podcast/eating-disorders-to-exercise-or-not-to-exercise/id1537395854?i=1000501202202 
    Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 
    Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 
    Head to www.RiseUpNutritionRUN.com to learn more & book a call!
     
    THANK YOU TO OUR SPONSORS:
    InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only!
    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 
    In this episode we talk about:
    5:00 What is relative energy deficiency in sports (RED-S)? How does RED-S differ from the Female Athlete Triad?
    8:00 Understanding energy balance, energy availability, and nutritional needs for athletes
    11:00 Signs and symptoms of underfueling 
    12:50 Broadening the diagnosis criteria: RED-S can occur at any weight, age, and performance level
    17:00 Bringing men into the conversation: all genders can suffer from RED-S
    19:30 Diagnosing RED-S and the importance of working with a sports dietitian. Nuances of RED-S, within day energy deficits and accidental underfueling. 
    24:15 What we mean by “underfueling”, with or without RED-S
    29:30 Nutrition fundamentals and guardrails to avoid underfueling
    31:00 Weight loss and underfueling 
    40:30 Jenna’s personal experience with weight gain: coping with the RED-S recovery process and body changes
    42:15 Optimal health and fitness comes in different body shapes, sizes, and weights
    44:05 Eating disorders and disordered eating 
    48:15 Jenna’s past experiences with eating disorders, disordered eating, and RED-S. Relapse, diet culture, marathon training, ADD/ ADHD, and comparison to a younger self.
    57:15 Lindsey’s past experiences with nutrition and exercise, potential RED-S and disordered eating beginning in high school. From injuries and an eating disorder, to underfueling for athletics, to stopping exercise and

    • 1 hr 13 min

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