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192 episodes
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Female Athlete Nutrition Lindsey Elizabeth Cortes
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- Health & Fitness
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4.9 • 57 Ratings
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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!
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190. How CrossFit Kickstarted RED-S Recovery, 12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD
This episode of the Female Athlete Nutrition podcast is with family medicine physician Dr. Jana Baatenburg MD. She is a CrossFit Level 1 Trainer and Owner of Concierge Medicine of West Michigan, opening in September 2024! Dr. Jana shares her path to becoming a doctor and how athletics factored in. Dr. Jana opens up about her struggles with RED-S and underfueling, including 12 years of amenorrhea -a missing period- and bone injuries. She talks about how finding CrossFit and a community of athletes who believe that stronger is better for performance kickstarted her RED-S recovery. Dr. Jana highlights how gaining weight led to big performance improvements, as well as finally regaining her period after 12 years! We discuss some of the body image and weight gain challenges she faced, and how ultimately her desire to stay injury free and enjoying the sports she loved motivated her recovery.
Dr. Jana is just one of many doctors and healthcare professionals I meet who have struggled with nutrition, and if that is you too, do not be ashamed. Even dietitians with extensive nutrition education can struggle with eating disorders, disordered eating and RED-S. We go on to discuss Dr. Jana’s work as a family medicine physician and how concierge medicine is bringing better healthcare to patients.
TOPIC TIMESTAMPS:
4:00 Dr. Jana’s path to becoming a family medicine doctor
7:00 Dr. Jana’s athletic background in running and CrossFit
10:00 Dr. Jana’s RED-S experience: amenorrhea, weight control
14:45 How CrossFit helped Dr. Jana’s RED-S recovery
17:35 Gaining muscle (and weight) to improve performance
20:10 RED-S consequences: 12 years of amenorrhea, injuries and poor bone health
23:20 Period/ hormonal recovery
24:20 Weight gain and body image challenges; Working with a sports dietitian
28:20 Nutrition struggles as a doctor/ healthcare professional
31:00 Long-term bone health consequences and repeat injuries
34:30 Dr. Jana’s work as a family medicine physician; Treating lifestyle/ chronic conditions
39:30 Concierge medicine practices: giving patients better healthcare; Dr. Jana’s practice: Concierge Medicine of West Michigan, opening in September 2024!
Follow Dr. Jana and Concierge Medicine of West Michigan @cmwestmichigan, and your host, Lindsey Cortes, on Instagram @female.athlete.nutrition
Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!
Our NEW Website is NOW LIVE! Check it out here:
https://www.femaleathletenutritionpodcast.com/
Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition
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 -
189. The Power of Physical Therapy for Injuries, Pain, Breast Cancer Recovery + More! with Dr. Bobbie & Dr. Jess
This episode of the Female Athlete Nutrition podcast is with two great friends and physical therapists, Dr. Bobbie and Dr. Jess. They also co-host the Two Gals and a Glass Half Full Apple Podcast. Dr. Bobbie is a former competitive gymnast who now works with gymnasts, amongst other sport athletes, as a physical therapist at Level Up Osteopractic and Wellness in Naperville, IL. While Dr. Jess is the owner and founder of Core Essentials Physical Therapy & Wellness in Jacksonville Beach, FL, and specializes in breast cancer recovery and complex musculoskeletal disorders.
They both believe in a holistic approach to mental and physical health and wellbeing. We speak to the complexity and nuance of pain science and management, as well as the role of psychology here. As two doctors of physical therapy, Dr. Bobbie and Dr. Jess explain the education pathway to becoming a physical therapist, alongside other healthcare professions like dietitians. We discuss some of the challenges and shortcomings of the current healthcare model, and the role of speciality providers in the diagnosis and management of specific problems.
Dr. Jess highlights the importance of physical therapy during and following treatment for breast cancer. She helps women regain strength and mobility in their upper body, as well as reducing and managing swelling through lymphedema therapy. While Dr. Bobbie works with athletes recovering from injuries, keeping them in their sport at the highest level possible. She explains what manual therapy actually is, when and why it might be useful,
Believe it or not, physical therapy can be an effective approach to treating migraines and headaches, and Dr. Bobbie explains why and how. We end with both Dr. Bobbie and Dr. Jess answering the end of the podcast questions.
TOPIC TIMESTAMPS:
6:15 The importance of a holistic approach to health and well-being
8:50 Pain science and psychology
13:40 Dr. Bobbie and Dr. Jess’ friendship through grad school and beyond
16:00 Pathway to becoming a physical therapist; healthcare professions and certifications
18:20 Challenges with the current healthcare system; the role of physical therapists
25:00 PT and breast cancer
36:00 Lymphedema therapy to reduce swelling
44:10 Understanding manual therapy, joint and spinal manipulation, and other PT approaches
52:55 Treating headaches with physical therapy
55:20 Tips for athletes seeing physical therapists
59:50 End of the podcast questions
Check out Dr. Bobbie and Dr. Jess here:
Website: www.2-gals.com
Apple Podcasts: Two Gals and a Glass Half Full Apple Podcasts
Spotify: Two Gals and a Glass Half Full Spotify Podcast
YouTube: Two Gals and a Glass Half Full YouTube Podcast
Facebook: https://www.facebook.com/twogalsandaglasshalffull
Instagram: @twogalsandaglasshalffull
Follow your host, Lindsey Cortes, on Instagram @female.athlete.nutrition
Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!
Our NEW Website is NOW LIVE! Check it out here:
https://www.femaleathletenutritionpodcast.com/
Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition
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 -
188. JaNay Honest: Overcoming Injuries and Doubt to Compete as an NCAA DI Gymnast
This episode of the Female Athlete Nutrition podcast is with former elite gymnast JaNay Honest. JaNay shares her gymnastics journey, overcoming multiple knee surgeries and doubt to compete at the NCAA DI level for UCLA, the best collegiate gymnastics program. We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college.
JaNay highlights UCLA’s tasty food options, as well as the nutrition support she received as a top college athlete, focusing on energy for performance, injury recovery and pain management. We discuss JaNay’s fueling approach as an elite gymnast, and how that has changed now she’s no longer training and competing at that level. JaNay and I provide listeners with tips for intuitive eating as an athlete without falling into disordered eating. JaNay talks about her transition post college to becoming a professional dancer and sports broadcaster, and how career decisions don’t have to be decided in college!
TOPIC TIMESTAMPS:
5:00 JaNay’s start in gymnastics
8:40 Overcoming doubt to walking onto UCLA’s top NCAA DI gymnastics program; college recruiting advice
17:30 UCLA’s delicious food offerings!
19:10 Sports nutrition and intuitive eating as an athlete
25:50 Fueling as a “non-athlete” after college gymnastics
33:20 Injuries and surgeries as an athlete: fueling recovery
36:30 Listening to your body; pain management
44:00 Life after college athletics as a professional dancer
49:05 Career advice; Balancing multiple jobs and different interests
54:00 Sports broadcasting and being a women in sports media
1:05:00 End of the podcast questions
Follow JaNay on Instagram @janayhonest and your host, Lindsey Cortes, @female.athlete.nutrition
Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!
Our NEW Website is NOW LIVE! Check it out here:
https://www.femaleathletenutritionpodcast.com/
Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition
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 -
187. How a Professional Athlete Fuels and Trains + Why You Should Embrace Fats! With Dani Moreno
This episode of the Female Athlete Nutrition podcast is with Adidas-sponsored professional trail runner Dani Moreno. Dani ran cross country and track at the NCAA Division I level, where she struggled with burnout and all the demands of student-athlete life. Following graduation, she found balance outside of sport, before returning to competitive running, this time on the trails. She shares these challenges, as well as how she navigated puberty and body changes in high school that affected her performances. We discuss how nailing your nutrition is a constant learning curve, sharing our current health-promoting nutrition goals. Dani highlights her favorite foods for fueling training and recovery, including the importance of fats like butter and whole milk. Dani talks about her life as a professional athlete running sub-ultra trail distances, and the importance of recovery for performance. Dani is a wonderful example of a fast, fit, and fueled female athlete, and we hope you enjoy this episode!
TOPIC TIMESTAMPS:
2:00 Dani’s athletics journey: from HS soccer to pro running
4:45 Puberty and body change challenges; the power of positive mentors
12:00 Burnout as a college athlete
16:00 Finding a life outside of sports; returning to competitive running on the trails
21:45 Day in the life of a professional trail runner
25:00 Nutrition goals (“healthy” ones!)
27:40 Fueling tips for training and recovery: the importance of fats (e.g. butter and whole milk) and protein for performance and staying injury free
31:00 Race day nutrition and hydration: before, during and after
35:00 Highlighting sub-ultra trail running with Dani’s SubHub podcast
40:05 End of the podcast questions
Check out the SubHub podcast
Follow Dani on Instagram @dan_yell_a and your host, Lindsey Cortes, @female.athlete.nutrition
Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!
Our NEW Website is NOW LIVE! Check it out here:
https://www.femaleathletenutritionpodcast.com/
Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition
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 -
186. Olympian Elise Cranny's Journey with RED-S + Amenorrhea
This Female Athlete Nutrition podcast episode is with Tokyo 2020 Olympian Elise Cranny. Currently a Nike-sponsored professional runner, Elise found success early on in high school and college, before going on to compete in the Olympics and set multiple American records. These highs have not been without lows, and Elise shares about her struggles with relative energy deficiency in sports (RED-S) that led her down a path of injuries, fatigue, and underperformance. We discuss the steps she took to recover her period, overcome injuries, and restore her mental and physical health through proper fueling and reduced training. Elise is an incredible role model to all athletes, speaking candidly about how embracing body changes, weight gain, and eating more has made her a better, faster, less injured runner. She uses her story to help others avoid the pitfalls of RED-S and underfueling through her social media and the Voice In Sport (VIS) platform. We talk about how the menstrual cycle can be a superpower: Finally, we get an inside look at what fuels this Olympian, and leaves Elise feeling strong and energized.
In this episode we talk about:
4:20 Elise’s diverse athletic background: early running success
8:00 The impact of becoming an Olympian and American recorded holder
10:20 Mentoring athletes through Voice In Sport (VIS)
13:30 Elise’s RED-S struggles
17:00 Overcoming amenorrhea: adding fats and snacks, adjusting training, nutrient timing
21:00 Dealing with body changes and disordered thoughts
23:50 The importance of periods and hormones for performance, recovery from training, avoiding injuries and longevity in sports
29:00 Nutrition after RED-S and period recovery
32:50 Elise’s passion for baking with her sisters; the social side of food
35:40 Fueling tips for great training and performance: bone broth, oatmeal, protein smoothies, ice cream!
41:50 End of the podcast questions
Check out Voice In Sport (VIS) where both Elise and I support female athletes.
Follow Elise on Instagram @elise.cranny and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition
Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!
Our NEW Website is NOW LIVE! Check it out here:
https://www.femaleathletenutritionpodcast.com/
Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition
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 -
185. Softball & Baseball Fueling, "Healthy" Weight Gain, and Easy Cooking with Angie Asche, RD
This episode of the Female Athlete Nutrition podcast is with sports dietitian Angie Asche. Angie specializes in helping baseball and softball athletes fuel, and this is the theme of our conversation. We talk about caffeine consumption in athletes, and the effect of energy drinks and other stimulants on performance and sleep. Angie and I give listeners advice for fueling late night training and competition, and the importance of sleep. When sleep is disrupted, meal timings can be too, and breakfast is often sacrificed. We highlight why athletes need to consume a “wake up” snack to help optimize their performance and recovery, not to mention body composition and mood. For baseball and softball athletes playing multiple times a week for many months, their daily diet is their competition diet, and we chat about how athletes can fuel back-to-back competition, as well as how different players can understand their individual energy requirements. Snacking throughout the day is necessary for athletes, and Angie gives recommendations that focus on whole foods, antioxidants, and polyphenols.
Whether it’s for your sport, health, RED-S and hormonal recovery, or any number of reasons, weight gain is a goal for many athletes. Angie and I discuss “healthy weight gain” and muscle gain, with strategies for athletes needing to increase their energy intake. Angie introduces her cookbook “Fuel Your Body”, which is targeted at busy athletes with limited cooking knowledge and resources. Many of her meals can be made without cooking in an athlete’s room, and lots are plant-based.
TOPIC TIMESTAMPS:
2:15 Angie’s athletics and nutrition background
7:35 Nutrition for baseball and softball athletes
10:55 Meal timing and frequency: breakfast, around training/ competitions
13:05 Caffeine and energy drinks
16:05 Stimulant, sleep, and appetite use in athletes for energy
18:35 Nutrition during long competition seasons; when your game day diet is your daily diet
20:30 Variable energy needs based on training; using technology to estimate needs
23:00 Recovery nutrition: antioxidants, fruits and vegetables, nuts (almonds)
26:15 Healthy weight and muscle gain tips: “mass = gas”
36:00 Angie’s cookbook “Fuel Your Body” helping busy student athletes cook with minimal resources
Check out Angie’s business “Eleat Sports Nutrition” and her cookbook “Fuel Your Body”
Follow Angie on Instagram @eleatnutrition and your host, Lindsey Cortes, @female.athlete.nutrition
Natural Cycles: Check out Natural Cycles here and 20% off subscription plus free thermometer!
Our NEW Website is NOW LIVE! Check it out here:
https://www.femaleathletenutritionpodcast.com/
Support the podcast with a financial contribution: https://www.patreon.com/femaleathletenutrition
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
Customer Reviews
Surprised I didn’t know about this til now!
I found out about this podcast reading the Fast Women newsletter and discovered a library of information on running and nutrition. “IBS” (listen to understand the quotes), Red-S without being underweight but still not fueling properly, the dearth in scientific research on women—this pod addresses it all.
Helpful and Unique Content for the Female Athlete
I’ve been listening to this podcast for the past few months and love the variety of guests and content. Lindsey is a great host and she, along with her guests, always share helpful information for the female athlete. Add this one to your podcast rotation! Highly recommend!
Educational, Inspiring and Engaging!
Lindsay’s podcast has helped me as a parent to support my daughter in her recovery from RED-S. Lindsay is engaging and I find myself wondering where the hour went as she covers topics that educate and inspire. I especially appreciate her no shaming approach. She truly wants the best for her clients and her passion is evident in this podcast. Thank you! Thank you!