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−4 d

Unraveling Menopause: From Chasing Fixes to Finding Your Own Way with Sara Larson (Episode 276)

This week we sat down with menopause and mental fitness coach Sara Larson to cut through the noise around midlife, from quick‑fix promises and supplement stacks to rigid “shoulds” about how we’re supposed to look, feel, and age, and offer better solutions for navigating this challenging transition. Drawing on her own brutal perimenopause—crushing joint pain, brain fog so bad she joined an Alzheimer’s study, suffocating anxiety and depression—Sara shares how she went from feeling like everything was coming apart to becoming a menopause navigator, helping women walk into the doctor’s office “ready,” advocate for themselves, and understand their treatment plans. We dig into grief, weight gain and body image, the spiritual and identity unraveling of menopause, and the grounding power of outdoor experiences that reconnect you with strength and embodiment. This is a conversation about gentleness as strength and learning to ask for something different in the second half of life. Sara Larson is a menopause life coach, educator, and speaker who helps women cut through misinformation and access evidence-based menopause care. She specializes in advocacy, education, and community-building, supporting women through perimenopause and postmenopause with clarity, confidence, and a healthy sense of humor. You can learn more about her and her work at www.saralarsoncoaching.com and follow her on Substack at saralarsoncoaching.substack.com. Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

−4 d

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52 min
18 maj

Avoid burnout and say goodbye to toxic productivity with Israa Nasir, MHC-LP

What are the hidden costs of “toxic productivity?” And how does it sabotages women’s performance in their careers, relationships, and athletic endeavors? Psychotherapist, digital wellness expert, and author Israa Nasir, MHC-LP shares practical strategies to spot burnout, set healthy boundaries, and reclaim balance without sacrificing ambition. You'll leave with a clear roadmap to shift from relentless hustle to sustainable success—and learn why embracing mediocrity can actually boost productivity. You can get started by setting three concrete boundaries this week: time‑box high‑impact projects, schedule intentional rest, and say no to at least one non‑essential request. Key Takeaways Recognize the red‑flag signs that productivity has become toxicUse a simple audit to map out tasks, identify value‑aligned activities, and eliminate low‑impact workApply “benefit‑finding” and radical acceptance to reframe unavoidable obligationsImplement the “good‑enough” principle With over a decade of experience helping individuals and organizations combat burnout, Israa Nasir, MHC-LPbrings evidence‑based insights on mental health, performance psychology, and sustainable achievement. Links & Resources Book: Toxic ProductivityIsraa’s Substack, The Well Guide Instagram, @well.guide If you found these insights valuable, hit subscribe so you never miss a episode, leave a review to help fellow entrepreneurs discover the show, and send this to a friend who needs to hear it. Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse 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: Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

18 maj

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59 min
1 maj

What happens during World Triathlon Championship Series races with Kirsten Kasper

Straight off the first WTCS race of the year in Uzbekistan (and still jet-lagged!), Olympian Kirsten Kasper comes on the show to tell us all about what goes down in the pack and how she got her start being recruited to tri out of college. How the inaugural WTCS Samarkand played outBalancing draft-legal race — and the constant points chase! — with trying to get a T100 ranking and wildcardComing back from labrum surgery even when she thought her career might be overWhy she eats so much during races now — and how she wish she'd eaten more sooner in her career If you're curious about all the ins and outs of World Tri racing, this one's for you. Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse Leave us a Voicemail: https://www.speakpipe.com/feistytriathlon Follow us on Instagram: @feistytriathlon Feisty Media Website: https://feisty.co/ Support Feisty Triathlon Partners: Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Orca: Use the code FEISTYTRI15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo PILLAR Performance: Visit PillarPerformance.shop, or for North American customers, head to TheFeed.com and use the code FEISTY for 15% off your first purchase.

1 maj

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1 tim 1 min
13 maj

Why Even Active Women Lose Bone—and How to Build It Back with Belinda Beck, PhD (Episode 274)

Active women are often blindsided by an osteopenia or osteoporosis diagnosis. This week, we explain why—and, more importantly, what to do about it—with Professor Belinda Beck, PhD, investigator on the groundbreaking LIFTMOR trial, which found that high-intensity resistance and impact training was both effective and safe for postmenopausal women with low bone density. This episode is a deep dive into how bone remodeling works and why mechanical loading—especially the right combination of impact exercise and progressive heavy strength training—is essential for building and maintaining bone strength. We also cover peak bone mass, estrogen, menopause, and the foundational role of nutrition, including calcium and vitamin D, in supporting stronger bones for life. Dr Belinda Beck is a Professor of Exercise Physiology at Griffith University (Gold Coast, QLD) and Director of The Bone Clinic in Brisbane. Her work, primarily related to the effects of mechanical loading on bone, includes a series of clinical trials (the LIFTMOR and MEDEX-OP trials) that changed the way osteoporosis is managed with exercise. In 2015, she established The Bone Clinic, a translational research facility and clinical practice in Brisbane providing the ONERO® exercise program for osteoporosis which has been licensed for delivery around the world. She has been awarded almost $8M in research funding and has published over 150 papers and chapters in the field. She is a Fellow of numerous bone and exercise societies (including ACSM, ASBMR, ESSA and SMA), is on the Board of the Australian and New Zealand Bone and Mineral Society, Sports Medicine Australia, the SOS Fracture Alliance, the International Osteoporosis Foundation Capture the Fracture Governance Committee, and the Healthy Bones AustraliaMedicine and Science Advisory Committee. Resources: High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial here The Bone Clinic & ONERO® program Watch on YouTube Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

13 maj

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1 tim 18 min
20 maj

Mindset Mastery for Midlife Athletes with Sonya Looney (Episode 275)

What happens when a world class athlete and mindset coach meets the menopause transition? We find out this week with champion mountain bike racer and mental performance coach Sonya Looney, who dug deep into her positive psychology toolkit to navigate her compressed midlife journey through pregnancy, postpartum, motherhood, miscarriage, perimenopause, and the performance/identity challenges they bring. She shares hormone therapy insights, nutrition shifts, powerlifting gains, training for who you are now, acceptance without resignation, and much more. Sonya Looney is a World Champion (24-hour racing) mountain biker and 4x National Champion, a positive psychology researcher, and internationally recognized performance expert. She holds a Master of Applied Positive Psychology from the University of Pennsylvania, where she won an award for her research on meaningful accomplishment. Sonya is a sought-after keynote speaker, performance coach, and podcast host, whose work bridges elite sport, science, and human insight. Her ideas have appeared in major media from The Washington Post to Outside Magazine , and she has been featured in a New York Times Best-selling book. Passionate about helping high performers find lasting fulfillment, Sonya integrates evidence-based strategies and personal experience to redefine what it means to truly matter, and she is a forthcoming author on that subject! Learn more about her and her work at sonyalooney.com Watch on YouTube Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

20 maj

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1 tim 2 min
11 mars

When Perimenopause Gets Personal: Training Through the Chaos with Shawna Norton (Episode 265)

This week’s guest would like to apologize. Like many of us before perimenopause hit, Shawna Norton admits she used to quietly doubt—even judge—women who said their bodies changed overnight despite doing nothing differently. Then it happened to her. Now she gets it. And she’s genuinely sorry. In this wide-ranging, sometimes raucous, and brutally honest conversation, we dig into her own experience with rapid weight gain, joint pain, brain fog, and the unsettling feeling of living in a body that suddenly feels unfamiliar. We talk cortisol, stress resilience, inflammation, blood sugar management, the complexities of HRT, sleep strategies, and the emotional whiplash of navigating so many unknowns at once. Most of all, we talk about validation—because sometimes the most powerful thing you can hear in this chaotic time of life is: you’re not alone. Shawna Norton, M.S., is a kinesiology specialist, strength coach, and nutrition coach dedicated to helping women build resilient, high-performing bodies. She holds a Master of Science in Kinesiology and is a CrossFit Level 1 Trainer as well as a Level 1 Certified Nutrition Coach through Precision Nutrition. Shawna is the founder of Competitive Female Training, a women-only coaching program where she guides athletes in fueling their training, optimizing performance, and focusing on what their bodies can do. She also coaches with Deep End Fitness, integrating stress-resilience and breath-driven performance strategies into athletic development. Learn more about her work at competitivefemaletraining.com Resources www.precisionnutrition.com/nutrition-calculator Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

11 mars

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1 tim 15 min
4 feb.

Hard Conversations in the Menopause Transition: Hormones, Testing, GLP-1s & What’s “Ideal” Now with Carla DiGirolamo, MD, PhD (Episode 260)

This week we welcome back our resident reproductive endocrinologist and menopause specialist, Dr. Carla DiGirolamo, for another candid conversation. We pull back the curtain on Carla’s own menopause experience—how she navigates her symptoms, what she’s learned, and what she practices herself. We also dig into the hard conversations so many of us are having as we navigate this ever-evolving space, and how years of working closely with active midlife women have shaped her thinking on hormone therapy, GLP-1 medications, testosterone, hormone testing, and what actually moves the needle for athletic women in the transition. Carla DiGirolamo, MD, PhD, is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in women’s performance and menopausal medicine. She is also a Crossfit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Medical Society. She is a MedFit Care provider and provides weekly workouts and medical updates at her Substack Athletic Aging. She is an Endocrine Consultant for Wild Health and Women’s Health Director at Eternal Health. Most recently, she has launched her own private practice specializing in helping active and high-performing women reach their performance potential from puberty through menopause. Dr. DiGirolamo is now seeing patients for virtual consultations for menopausal care and performance optimization. Visit her website www.drcarlad.com to learn more about her services and schedule an appointment. Resources Athletic Aging with Dr. Carla DiGirolamo on Substack Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

4 feb.

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11 min
11 maj

Every athlete should know these signs of under-fueling with Rebecca McConville

You probably *think* you're eating enough. But are you? In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing. Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans. Key takeaways: LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance. Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching. Links & Resources Rebecca’s website & email: AskMe@BeccaMcConville.comRead the book: Finding Your Sweet SpotFollow her on Instagram: @rebeccaeddietitian Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse 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: Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr If you found this episode valuable, subscribe to the Feisty Women’s Performance Podcast, leave us a 5‑star review, and share it with fellow athletes or coaches. Follow Rebecca on Instagram for more nutrition tips, and join our community to stay updated on future episodes that highlight thought leaders and subject matter experts in the women’s health & performance space.

11 maj

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59 min
25 mars

Running into Your Best Midlife with Anna Troup (Episode 267)

Women in their 50s, 60s, and beyond are crushing courses around the world. At a time when we’ve been preconditioned to believe we’ll slow down, many women are holding strong—or even improving. This week’s guest Anna Troup, 56, who has clocked many of her greatest ultrarunning feats since turning 50, is a perfect example. Last year she took first overall (including the men) at the 268-mile (430K) Montane Summer Spine race—Britain’s toughest ultra marathon—in 84 hours, 56 minutes, and 37 seconds. This after a 2022 injury that left doctors questioning if she’d ever run again. This week, we talk about her most recent feat: completing the Montane Winter Spine Race this past January in 106 hours, 19 minutes, and 12 seconds—through brutal conditions including gale-force winds literally blowing runners off their feet. We dig into her journey to ultras, how she trains, races, and recovers, her menopause experience, and why more midlife women should line up and give it a go. Anna Troup took up ultra running in 2013 with the sole aim of completing the UTMB, which she did for the first time in 2014. Unexpected success followed, much of it after she turned 50, and she has since won and held course records for many of the UK’s toughest single stage ultras including the Arc of Attrition 100, the Lakeland 100, Exodus 100, Wendover Woods 100, the Oner and the Summer Spine and Winter Spine. She has run the women’s Fastest Known Time for the Pennine Way and was the first female British finisher in UTMB in 2022. Ultra running has been a family sport since the beginning and she normally competes with Richard Staite, her partner, whilst her two children can be found either running themselves or as volunteers in aid stations. She works as non executive director and has recently moved to the Lake District to be closer to the mountains she loves. Resources: Ultramarathon winner's 'tough and terrifying' race at BBC How a 55-year-old woman won Britain's toughest ultra marathon outright at Running Matters Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

25 mars

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1 tim 11 min
4 mars

Understanding Midlife Weight Gain, Menopause, and GLP-1s with Diana Reid, MPH, RDN (Episode 264)

As women, we’re told our bodies are wrong almost from the moment we become aware of them—and that messaging hits hyperdrive when the body composition changes of menopause arrive. Those changes are often framed as urgent health risks, even when the picture is far more nuanced and the steps taken to “fix” them can carry risks of their own. This week we sit down with dietitian and public health nutrition specialist Diana Reid to dig into what actually drives midlife weight gain, what belly fat and BMI do (and don’t) mean for your health, and where GLP-1 medications fit into the picture. We talk muscle and bone loss, under-fueling, weight regain, and how to protect your health if you choose to use weight loss medications. Diana Reid is a Registered Dietitian-Nutritionist licensed in both the United States and Luxembourg. She’s originally from Seattle, but has been living in Europe since 2016. Diana has a masters degree in Public Health & Nutrition and specializes in nutritional counseling and support for patients with eating disorders; food allergies, intolerances and gut disorders; and the unique challenges related to women’s health, especially during midlife and the menopause transition. She is a Certified Intuitive Eating Counselor and follows a non-diet, weight-neutral approach to health and wellness, focusing on habit building, lifestyle behaviors and balanced nutrition. She believes in practicing with compassion, understanding, and a personalized approach to nutrition and well-being. Diana is a married midlife menopausal mom of three teens and a clingy dog, and loves cycling, weight lifting, hiking and traveling. You can find her on social media at @theglobalrd or via her website at www.theglobaldietitian.com Resources: Weight Cycling as a Risk Factor for Low Muscle Mass and Strength in a Population of Males and Females with Obesity, here Full resource list for this episode here Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/ Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse/ Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/ Follow Us on Instagram: Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners: Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off Eternal - Get 15% off their services with code FEISTY15 at https://eternal.co Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

4 mars

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1 tim 15 min

Feisty Media is dedicated to building an empowering culture for active, performance-minded women. We bring you podcasts, stories, and fresh perspectives from experts and leaders as we work to flip the script for women in sport. You can follow all our Feisty Media brands: @feisty_media @feistymenopause @feistytriathlon @feisty_womens_performance @girlsgonegravel @allbodiesonbikes