111: How Sports Dietitians Eat + Exercise Post RED-S Recovery Female Athlete Nutrition

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!
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THIS PODCAST IS ALSO SUPPORTED BY:
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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