179 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

    • Health & Fitness
    • 4.9 • 52 Ratings

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!

    177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca Windell

    177. Nutrition Culture in Pro Cycling + Eating Disorder Struggles to Ultra Running Success with Becca Windell

    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

    • 1 hr 5 min
    176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

    176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

    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

    • 1 hr 3 min
    175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke

    175. Do Ketogenic Diets Improve Performance? With Professor Louise Burke

    This episode of the Female Athlete Nutrition podcast is with  World-renowned sports dietitian and nutrition researcher Professor Louise Burke. For over 40 years, Professor Burke has been studying elite athletes, and today we take a deep dive into her research into the ketogenic diet and performance.  We discuss why low carb, high fat diets impair elite performance, as well as immune and bone health, and iron status. We also chat about ketone supplementation and the use of different diets for different athletes. Professor Burke talks about her study looking at athletes training on a low carbohydrate diet, but fueling with carbs on race day, highlighting the need to practice fueling in training, in order to optimize performance. A leading voice on RED-S, we discuss the difference between RED-S and low energy availability, as well as the potential for overdiagnosis. We finish off with our usual end of the podcast questions.

    TOPIC TIMESTAMPS:

    7:00 Professor Louise’s role as a top sports dietitians and researcher studying elite athletes 

    17:00 Ketogenic (keto/ low carb-high fat) diets for elite performance 

    22:15 Keto diets impair performance and economy

    26:40 Uses of low carb diets for athletes: different sports nutrition for different athletes 

    29:00 TL:DR keto diets, fat metabolism, and carbohydrate fueling 

    33:10 Debunking the “train low carb, race high carb” paradigm 

    40:00 Training with carbs for optimal performance 

    42:45 Ketone supplements for sports nutrition  

    46:10 Keto diets impairs immune and bone health, and iron status 

    53:20 RED-S: is it being over-diagnosed?!

    1:01:00 End of the podcast questions 

    Follow Professor Burke on Twitter at LouiseMBurke and me, your host Lindsey Cortes, on Instagram @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

    • 1 hr 7 min
    174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDN

    174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontius, RDN

    This episode of the Female Athlete Nutrition podcast is with Olympic Trials qualifier and registered sports dietitian Kelsey Pontius. Kelsey recently competed in the 2024 US Olympic Marathon Team Trials, and comes on the podcast to share about her nutrition and athletics journey. Growing up playing soccer, Kelsey credits this background to her ability to remain injury free as a runner, allowing her to ascend to an elite level. Personal and professional experiences have highlighted to Kelsey the importance of carbohydrates for health and performance; we discuss the emerging awareness of low carbohydrate availability (LCA) independent of RED-S, and the impact of carbohydrates on recovery, bone health, hormones, iron absorption, performance, and more.

    Kelsey’s current area of interest is around understanding blood glucose and the usefulness of measuring it for healthy, athletic populations. We do a brief blood sugar 101, talking about healthy responses to exercise as well as disorders like diabetes and glycogen storage disease, the condition affecting my son. We chat about continuous glucose monitors for healthy and unwell populations, as well as tips on how most of us should think about blood sugar spikes, fluctuations, and CGMs. We finish off with our usual end of the podcast questions.

    TOPIC TIMESTAMPS:

    8:15 Kelsey’s journey as an athlete and sports dietitian

    13:00 From soccer to running in the Olympic Trials

    20:15 Low carbohydrate availability, performance, and RED-S

    24:15 How many carbs do we really need?

    27:50 The effects of carbohydrates on iron levels, bone health, recovery and hormones

    34:00 Performance improvements from more carbs

    41:15 Society’s carb phobia and how carbohydrates impact blood glucose 

    47:40 Measuring blood sugar, spikes and fluctuations: lower is not better!

    51:15 Blood glucose 101, diabetes, and continuous glucose monitors (CGMs)

    55:00 Use of CGMs in sport and healthy populations

    1:05:00 Blood glucose disorders and CGMs 

    1:09:30 Night time snacks for better blood sugar control and sleep 

    1:11:30 How to think about blood sugar and CGMs

    1:16:40 End of the podcast questions

    Check out Kelsey’s website: meteornutrition.com 

    Follow Kelsey Pontius on Instagram @sportsdietitiankelsey and me, your host Lindsey Cortes, on Instagram @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

    • 1 hr 20 min
    173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin

    173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin

    This episode of the Female Athlete Nutrition podcast is with professional ultrarunner and board-certified physician and surgeon Dr Stefanie Flippin. Stefanie just completed lululemon’s FURTHER event, running an epic 6-day ultramarathon in the name of science and research into women’s sport. We discuss her career path as a surgeon, as well as her recent decision to step away and prioritize her running and coaching careers. Stefanie shares her athletic background, beginning as a ballet dancer before finding running and now competing as an elite ultrarunner. She talks about how her medical training informs her approach to injuries and coaching, and the ways stress and grief have recently influenced her physical health. We discuss some key factors influencing injuries: nutrition, training, and strength. Stefanie follows a vegan diet and we dive deep into how and why she made the transition, meeting her nutrition needs as a plant-based elite athlete, and common myths about getting enough iron and protein. Stefanie gives listeners great advice on finding vegan protein sources, as well as tips for people wanting to eat more plant-based. We chat about Stefanie’s racing and training nutrition, including avoiding high fiber foods close to race day, and consuming carbohydrates and gels on the run. We finish off with our end of the podcast questions, hearing more about Stefanie’s diverse athletic background! 

    TOPIC TIMESTAMPS:

    10:00 Dr Flippin: Stef’s medical background as a surgeon; from ballet to running 

    14:10 The impact of stress and grief on injuries

    18:00 Knowing when to run vs rest, when to push through 

    21:00 Injury prevention: addressing nutrition, training, and strength 

    25:00 Going vegan as an elite athlete 

    30:45 Vegan fueling myths: iron and protein deficiencies 

    34:45 Protein on a vegan diet

    38:35 Tips for eating more plant-based 

    41:45 Nutrition is part of training 

    44:50 Race day nutrition advice: fiber and carbohydrates

    48:20 Career changes: choosing athletics over medicine 

    57:20 End of the podcast questions

    For more on Stefanie, check out stefanieflippin.com 

    Follow Dr Stefanie Flippin on Instagram @stefanieannflippin and me, your host Lindsey Cortes, on Instagram @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 RISEUPNUTRITION for 20% 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

    • 1 hr 2 min
    172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia Boone

    172. Eating disorder recovery is still possible, even for elite athletes! Don’t give up! With Amelia Boone

    This episode of the Female Athlete Nutrition podcast is with 4x obstacle course racing World Champion, ultrarunner, eating disorder and mental health advocate, Amelia Boone. Amelia has been very open about her decades long struggle with anorexia, as well as her recovery journey in recent years. She shares these experiences, highlighting her motivations to change and get help. We bust some eating disorder myths and stereotypes: anyone in any body can have an eating disorder, and everyone struggling is sick enough to deserve help! We touch on the consequences of underfueling, such as repeat injuries, and Amelia reassures listeners that with proper fueling and a menstrual cycle, bone health can improve for far longer than once thought. Amelia and I talk about aging as it relates to starting a family and athletics, being motivated to recover for the health of future children, and Amelia’s experience with the egg freezing process. Amelia is wonderful, and this is a conversation not to be missed!

    TOPIC TIMESTAMPS:

    6:40 Introducing Amelia Boone 

    8:00 Destigmatizing eating disorders; sport during eating disorder recovery 

    13:10 Lifelong eating disorder struggles; recovery is a long journey  

    20:30 Deciding to pursue recovery and go to a treatment center

    26:15 Anyone, any body can have an eating disorder; you are sick enough to get help!

    31:45 Injuries, underfueling, and bone health

    36:00 Building bone density

    40:00 Considering children and parenthood when you’ve struggled with food

    46:55 Egg freezing; over 40 is to be a mom and/or an athlete

    51:50 End of the podcast questions

    Check out Amelia’s Substack at ameliaboone and on her website: ameliabooneracing.com  

    Follow Amelia Boone on Instagram @arboone11 and me, your host Lindsey Cortes, on Instagram @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 RISEUPNUTRITION for 20% 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

    • 56 min

Customer Reviews

4.9 out of 5
52 Ratings

52 Ratings

nannagamma27 ,

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!

Paige Tonz ,

A much needed podcast!

One of my favorite podcasts! Lindsey has created something so special here. Her podcast has so many powerful and informative episodes. I love her passion for helping and supporting others. I am lucky enough to be a future guest on the podcast and I can’t wait for the episode with Lindsey! She is so real and relatable. Keep up the amazing work, Lindsey. It is so needed!

Top Podcasts In Health & Fitness

Huberman Lab
Scicomm Media
Feel Better, Live More with Dr Rangan Chatterjee
Dr Rangan Chatterjee: GP & Author
Passion Struck with John R. Miles
John R. Miles
On Purpose with Jay Shetty
iHeartPodcasts
Ten Percent Happier with Dan Harris
Ten Percent Happier
The Peter Attia Drive
Peter Attia, MD

You Might Also Like

The Body Pod
Hailey Happens Fitness and Love By Laura
Fuel for the Sole
Fuel for the Sole
Consummate Athlete Podcast
Molly Hurford, Peter Glassford
I'll Have Another with Lindsey Hein Podcast
SandyBoy Productions
C Tolle Run
C Tolle Run
The Running Explained Podcast
Elisabeth Scott