Female Athlete Nutrition Lindsey Elizabeth Cortes

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

This episode of the Female Athlete Nutrition podcast is with Carrie Verdon. Carrie is an elite runner, coach, and full-time school teacher, who recently competed in the US Olympic Marathon Trials. In this episode, Carrie opens up about her eating disorder in high school and college, and how a desire to eat healthier and run faster led her down a dangerous path of underfueling and injuries. She talks about stepping away from running after college, burned out and unwell, instead focusing on her identity outside of sport and recovering from her eating disorder. Ultimately, she returned to running and has gone on to compete at an even higher level than before as a result of proper fueling and weight gain. She shares the keys to her recovery, as well as tips of fueling training while balancing a busy schedule. We highlight the importance of nutrition to recover, adapt, and maximize the benefits of training, before Carrie answers our end of the podcast questions.

TOPIC TIMESTAMPS:

6:20 Nutrition messages and ED beginnings in HS 

11:10 Carrie’s running journey

13:00 Eating disorder struggles as an athlete; signs of underfueling: restriction and food rules, fixation on weight, injuries

18:25 Taking a break from sports; the importance of different identities outside of sports

25:10 Carrie’s recovery journey: stepping away from sports; support systems; identity shifts

30:45 Returning to sports healthier and fueled 

33:20 Nutrition tips as a pro athlete: listen to hunger cues; balanced meals; post-workout recovery 

36:40 The importance of recovery for performance improvements

39:50 Fueling training demands; how to meet your nutrition needs

45:40 End of the podcast questions

Follow Carrie on Instagram @carrieverdon and 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.

This episode is with Olympian, professional runner, and coach Kim Conley. Kim shocked the world when she made Team USA for the 2012 Olympics after a slow start to her running career. We discuss her rise in the sport and the role nutrition had in her progression. She shares how she has maintained a healthy relationship with her body composition and weight by seeking help from professionals, fueling properly around workouts, and focusing on nailing nutrition basics. We talk about the importance of fueling fundamentals like eating enough carbohydrates, proper hydration, and consistent fueling throughout the day, over supplements and fancy diets. Kim shares a funny memory about how nailing her post-workout fueling has benefitted her relationship, as well as her mood and performance. As an elite marathoner and coach, Kim has plenty of experience with in-run nutrition, as well as carb loading pre race, this includes using candy to help an athlete meet their carbohydrate needs, fueling their breakthrough marathon performance! Kim talks about her coaching practice with her husband, before answering our end of the podcast questions.

TOPIC TIMESTAMPS:

8:00 In this episode we talk about:

7:10 Kim’s surprising qualification for the 2012 Olympics in a photo finish; Going all in on pro running

12:50 Kim’s journey with nutrition and weight as an athlete 

17:30 Fueling athletics and body composition changes

19:30 Nutrition lessons as a young pro athlete: nutrition basics are more important than the fancy diets and supplements

22:55 The importance of mastering nutrition fundamentals: eating enough carbs and protein; post-workout and consistent fueling

26:30 Candy can be great fuel!

28:10 Kim’s marathon nutrition journey: high carbs fueling, electrolytes and hydration, carb loading, consulting a dietitian  

32:10 Post-workout and consistent fueling throughout the day

35:40 Male vs female low-energy availability/ RED-S differences 

36:50 Coaching runners through “Next Best Run” - Kim and her husband’s coaching company

39:40 Running longer distances as you age

44:20 End of the podcast questions; some spaghetti love!

We referenced Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr and Episode 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

Check out Kim’s coaching business “Next Best Run”.

Follow Kim on Instagram @kfconley Next Best Run @next_best_run and me, your host Lindsey Cortes, @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

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:

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

This episode of the Female Athlete Nutrition podcast is an elite runner for Team Boss and sports dietitian Maddie Alm. Maddie shares her story from high school soccer player to college walk-on to professional athlete, and how nutrition has fueled this progression. We discuss some of the common fueling pitfalls faced by college and high school athletes, and tips for improving performance: post-workout snacks for avoiding within-day energy deficits, electrolytes and hydration, and lots of carbs! Maddie and I debate whether or not to supplement, avoiding nutrition deficiencies, and underfueling. Maddie debunks the myth that lighter is faster, the link between weight and performance, and how your strongest and best-fueled self is actually faster, even at a higher bodyweight! Maddie’s business “Fueling Forward” helps athletes address these issues, including RED-S, fuel their performance better, and gain a healthy perspective on nutrition for sport and life. We finish off with a topic we’ve not discussed before: alcohol and athletic performance, sharing some of the negative impacts on sleep and recovery.

TOPIC TIMESTAMPS:

8:00 Maddie’s athletic story: from soccer player to elite runner

11:40 Understanding the link between nutrition, health, and performance 

14:30 Challenges for college athletes: underfuelling, lack of nutrition support

18:25 Fueling tips for better performance

23:40 Maddie’s non-traditional path to pro running for Team Boss and the Olympic Trials

33:15 Sports nutrition and training tips as a pro athlete: carbs, electrolytes, and workout fueling

42:50 Supplements and nutrient deficiencies 

51:00 Alcohol for athletes: impacts on sleep and recovery 

58:10 RED-S awareness; weight, performance, and over/under fueling 

1:07:10 Maddie’s business “Fueling Forward”

1:11:00 Retiring from elite athletics

1:13:50 End of the podcast questions

Check out Maddie’s business “Fueling Forward”

Follow Maddie on Instagram @madsalm12 Fueling Forward @fueling_forward and me, your host Lindsey Cortes, @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

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:

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

This episode of the Female Athlete Nutrition podcast is with elite trail and ultra runner and wildlife biologist Becca Windell. Becca has a remarkable story from professional cycling in her early 20s, to retiring from sport due to an eating disorder, then returning to competitive sport as an elite ultra runner in her 30s, and recently earning a Golden Ticket into the Western States 100 mile race. We discuss the disordered nutrition culture Becca experienced as a professional cyclist, and how the pressure to be lighter was the catalyst for a severe eating disorder and falling out of love with sports. Becca shares about stepping away from sports to fully recover, which allowed her to find her passion for wildlife biology and animals. We talk about Becca’s journey back into elite racing as a fully fueled trail and ultra runner, and how she developed a happy and healthy relationship with sports as part of David and Megan Roche’s Team SWAP. Becca gives the listeners plenty of fueling tips for before, during, and after workout nutrition, emphasizing the power of high-carb fueling for optimal performance: more fueling equals better training and racing!

TOPIC TIMESTAMPS:

7:45 Becca’s PhD in wildlife biology 

11:20 Becca’s former pro cycling career

19:10 Disordered eating culture in pro cycling; Becca’s nutrition journey 

21:20 The harm of commenting on bodies 

27:55 Healthy vs harmful nutrition education

29:30 Eating disorder struggles as a pro athlete 

33:20 Becca’s ED recovery and changing relationship with sport

35:25 Identity and life changes outside of athletics 

39:30 Meat vs vegan diets in athletics and ED recovery 

42:10 Returning to competitive sports in a healthy and happy way: becoming an elite ultra runner

47:10 Workout fueling tips; pre/post training snack ideas 

54:20 High carb fueling for better performance; training and race day nutrition 

1:01:30 End of the podcast questions

We mentioned Dr. Megan and David Roche (Becca’s coach) and Team SWAP. Tune into episode 35: Run like a Puppy, Fuel with Taco Tuesday to hear them on the Female Athlete Nutrition podcast. 

Find more about Becca on her website: www.beccawindell.com

Follow Becca on Instagram @beccawindell and me, your host Lindsey Cortes, @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

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 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

This episode of the Female Athlete Nutrition podcast is with  sports dietitian, runner, and mom of two, Meghann Featherstun. As well as helping other athletes with their fueling, Meghann is a rockstar athlete in her own right with multiple marathon finishes. We talk about how she uses her professional knowledge to help her own performance, leading to her best races aged 40 after having kids. We dive deep into marathon and endurance nutrition, focusing on pre-race nutrition. Meghann gives listeners great travel nutrition tips, as well as advice for dealing with gastrointestinal (GI) issues. Meghann and I talk all about carbohydrate loading: the what, why, when, and how. We then focus on understanding your hydration needs by measuring your sweat rate, and the importance of replacing sodium losses, avoiding over- and under-hydrating. We bust some myths around sodium fears, weight gain during a carb load, and emphasize the reality that athletes likely need more carbohydrates than they think. To better understand your unique carbohydrate and hydration needs, Meghann has some amazing resources: Meghann’s quick carb calculator and sweat rate/ hydration calculator.

TOPIC TIMESTAMPS:

5:50 Meghann’s dietetics and running story 

10:30 Marathon running and pursuing athletic goals for fun 

15:50 Meghann’s nutrition philosophy and fueling performance 

18:25 Nutrition travel tips and pre-race fueling

24:00 Carbohydrate loading 101

28:30 How many carbs do you really need?

31:20 Carb loading myth busting: gaining weight and water retention

34:40 Rebalancing meals: prioritizing carbs over proteins and fats

37:50 Hydration needs and tech for calculating sweat rate

48:00 Debunking a fear of sodium 

49:30 Under-hydrating vs over-hydrating 

54:30 Dealing with GI issues and gut symptoms

58:45 End of the podcast questions

Check out Meghann’s website: https://www.featherstonenutrition.com/ and her podcast: Fuel for the Sole

Follow Meghann on Instagram @featherstonenutrition and me, your host Lindsey Cortes, @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

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 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