Feisty Women's Performance

Feisty Media
  • 4.4 (31)
  • FITNESS
  • UPDATED WEEKLY

Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.

  1. 2D AGO

    Practical Advice for Tackling Tough Conversations with Dr. Erin Ayala

    In this episode, Feisty Women’s Performance host Dr. Erin Ayala discusses the crucial but often avoided conversations that can significantly impact athletes' performance and wellbeing. In a live talk from USA Triathlon's Endurance Exchange conference, she shares strategies for coaches to effectively engage with female athletes on sensitive topics like menstrual health, body image, and mental health — but the tips can be used for any and all tough conversations you need to be having. Discover how to foster trust, encourage open dialogue, and ultimately enhance your effectiveness. Key Takeaways • The most impactful discussions are often the ones we shy away from. When that comes from a coach it affects athletes' performance and trust. • OFNR Framework: Use the OFNR (Observation, Feeling, Need, Request) technique to facilitate difficult conversations. • Be aware of what athletes aren't saying: Know about the menstrual cycle and symptoms women and athletes might not be talking about.Body image issues impact so many elements of women's workouts and training. • Coaches should maintain a network of mental health professionals to support athletes effectively. Dr. Erin Ayala is a licensed psychologist and certified mental performance consultant with a focus on female athlete health. She is the founder of Skadi Sport Psychology and has extensive experience helping athletes navigate the complexities of mental health and performance. Resources Mentioned • USOPC Mental Health Directory: A resource for finding vetted mental health professionals. If you found this episode valuable, please subscribe and leave a review! Connect with Dr. Erin Ayala on Instagram at @SkadiSportPsychology for ongoing resources and insights.

    57 min

  2. JAN 12

    How the Female Athlete Research Gap Affects All Women with Dr. Emily Kraus

    Dr. Emily Kraus, sports medicine physician and director of Stanford's FASTR female athlete research program, addresses the critical gap in sports science that continues to affects all female athletes: from Olympians to college students to everyday women who just want to do their best. She discusses the physiological differences that lead to unique health challenges and emphasizes the urgent need for tailored research on women. Learn how to recognize the signs of low energy availability and why understanding women's physiology is crucial for optimizing performance and preventing injuries. Key Takeaways: Female athletes often experience more severe bone stress injuries due to hormonal sensitivities and under-fueling.Menstrual irregularities, fatigue, and mood changes are critical warning signs of underlying issues like RED-S (Relative Energy Deficiency in Sport).Standard lab values may not be suitable for female athletes; seek comprehensive tests for iron, thyroid, and vitamin D levels — and what numbers you should be looking for.Why building a supportive culture is essential for injury prevention.How to engage in open dialogues about physiological differences to foster a more inclusive athletic environment. If you found this debut episode of the new Feisty Women's Performance podcast valuable, please leave us a review and share with a woman who needs this information! Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center, specializing in Physical Medicine and Rehabilitation. As the director of the Female Athlete Science and Translational Research (FASTR) program, she focuses on closing the gender gap in sports science research, and emphasizing early identification and intervention for female athletes. Links and Resources: • Dr. Emily Kraus Profile • FASTR Program • FASTR Instagram Sign up to Receive The Feisty 40+ Newsletter: https://feisty.co/newsletters/feisty-40/ Keep up to date on all women's sports: https://feisty.co/newsletters/the-feist/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    57 min

  3. JAN 5

    The Feisty Women's Performance podcast is **back!** with Dr. Erin Ayala

    The Feisty Women’s Performance Podcast is back—bigger, bolder, and built for active women who want real answers, not recycled hype. We're handing the mic off to our new host: Dr. Erin Ayala, a Sport Psychologist and Certified Mental Performance Consultant, who works almost exclusively with female athletes across the lifespan. From protein needs and sleep disruptions to saddle sores, strength training for women, and yes, what’s going on with weighted vests—this is the show where we tackle the questions no one else is asking (or answering). Expect expert guests, honest conversations, and episodes that address the real gender gaps in sports, health, and performance. If you’re done with fads, quick fixes, and advice that wasn’t designed for women, this is your place. Science over hype. Women first. First episode launches next week, Jan. 12, right here on this feed. Share, follow, listen, and tell a friend who is also looking for female-first health and performance information. Sign up to Receive The Feisty 40+ Newsletter: https://feisty.co/newsletters/feisty-40/ Keep up to date on all women's sports: https://feisty.co/newsletters/the-feist/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    3 min
  4. It's Tour de France Femmes Time!

    07/24/2025 · BONUS

    It's Tour de France Femmes Time!

    We're sharing this episode of Feisty's weekly women's sports show, called The Feist, because we thought you’d enjoy this preview of the Tour de France Femmes avec Zwift. Even if you already know everything about cycling, we're sure you’ll find something you don’t know in today’s episode. And be sure to subscribe and follow The Feist wherever you listen, so you don't miss any future episodes of the only showing covering *ALL* women's sports: Apple Podcasts: https://podcasts.apple.com/us/podcast/the-feist/id1821308242Spotify: https://open.spotify.com/show/1qnvTIJ24cKFWW3JpiIOLRYoutube Music: https://music.youtube.com/playlist?list=PLuvyuG9qLFgy5LXKyIs4sZi18aetQE8gm -- This week on the Feist, it's all about previewing the biggest women's race of the year: The Tour de France Femmes avec Zwift.  Kate Veronneau, director of women's strategy at Zwift, joins us to give a peak behind the curtain into what goes into the massive event, the kind of growth they've seen at TDFF, and who she thinks could win. But first, it's our women's sports highlights from the week, including drama from the Euros soccer championship, gossip from the WNBA All-Star Weekend, and a deep dive into the doping sanction that was handed out to the marathon world record holder (and why it hurts more than just a couple of athletes). From what women's sports we watched to what we want to watch, it's just another week of your favorite sports with your Feistiest friends! Highlights: 0:00 - Welcome and What We Watched13:00 - "Pay Us What You Owe Us"21:57 - WNBA Insights and Gossip25:02 - The Doping Downfall of Marathon World Record Holder, Ruth Chepngetich34:43 - The Impact of Doping on Athletic Careers43:20 - Kate Veronneau previews the Tour de France Femmes avec Zwift01:11:10 - Our Feisty Picks of the Week, including American Ninja Warrior Sign up to Receive The Feisty 40+ Newsletter: https://feisty.co/newsletters/feisty-40/ Keep up to date on all women's sports: https://feisty.co/newsletters/the-feist/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 20m
  5. Welcome to The Feist - Your Favorite Sports with Your Feistiest Friends

    06/26/2025 · BONUS

    Welcome to The Feist - Your Favorite Sports with Your Feistiest Friends

    Welcome to The Feist — your favorite sports, with your feistiest friends. Hosted by Sara Gross and Kelly O’Mara, Feisty's newest podcast is here to celebrate the unstoppable rise of women’s sports. Every week they'll cover what you need to know in women's sports: from running to basketball to everything in between. The Feist will bring you the untold stories of female athletes, interviews with those athletes and behind-the-scenes experts, and the feisty analysis you need to be a fan. This is the women's sports podcast that covers the sports that don't always get covered from voices that don't always get heard. In a special live launch episode, they kick off with a panel on what's next and where women's sports go from here. Joining us for the live event are: Scott Lake – Newly minted co-owner of the Toronto Tempo, Canada’s first WNBA team, co-founder of Shopify, and an investor in girls' and women's sports.Hilary Stellingwerff – Two-time Canadian Olympian, multi-time national champion in the 1500m, and now head track & cross-country coach at the University of Victoria.Krista Thompson – Former national team field hockey player and award-winning coach with 20+ years of experience at the provincial, regional, national and international level. Together, they dive into: The massive economic upside of investing in women’s sportsWhy female role models and maternity support matter more than everThe coaching and performance knowledge gaps rooted in outdated researchThe lessons they wish they’d known earlierAnd what’s exciting them most about the future Whether you're a seasoned fan or want to learn more, The Feist is your front-row seat to this women's sports revolution. Because women’s sports aren’t just having a moment—they’re building a movement. And they need fans like you. Follow The Feist Subscribe to weekly Feist newsletter

    55 min
  6. IVF: The Marathon No One Signs Up For - Episode 3 with world champion Annika Langvad

    06/16/2025

    IVF: The Marathon No One Signs Up For - Episode 3 with world champion Annika Langvad

    Episode 3: The Fertility Journey as a Professional Athlete In this final episode of our series on IVF, guest host Jill Van Gyn sits down with six-time world champion mountain biker Annika Langvad to explore the unexpected intersection of pro racing and the IVF process. Her vulnerability offers insight into the quiet battles many athletes face behind the scenes. She discusses: The unique challenges female athletes face around fertility and family planningSocietal pressures, career timing, and the stigma surrounding fertility struggles in sportHer personal IVF experience—including the "loss of control" in the processLearning to separate hope from expectationTo train or not to train during IVF—and why she ultimately chose to workout for her mental healthThe importance of support, community, and continued educationHer advice for others seeking IVF This is an inspiring and eye-opening conversation about navigating ambition and humanity—both on and off the bike. Sign up to Receive The Feisty 40+ Newsletter: https://feisty.co/newsletters/feisty-40/ Keep up to date on all women's sports: https://feisty.co/newsletters/the-feist/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    56 min
  7. IVF: The Marathon No One Signs Up For - Episode 2 with Alexandra Stewart M.A., RCC, PMH-C

    06/09/2025

    IVF: The Marathon No One Signs Up For - Episode 2 with Alexandra Stewart M.A., RCC, PMH-C

    Episode 2 - The Emotional Highs & Lows of IVF In this second episode of our series on IVF, co-host Jill Van Gyn explores the emotional complexities of fertility treatments, with a special focus on IVF and pregnancy loss. Joining her is Alexandra Stewart M.A., RCC, PMH-C, a seasoned fertility therapist with personal and deep expertise in reproductive mental health. They unpack the often unspoken psychological toll of infertility, highlighting: the emotional resilience required to endure repeated treatmentsthe grief of pregnancy lossthe impact of societal and self-imposed expectations on the journey to parenthoodthe unexpected toll it can take on relationships and partnerships Alexandra shares invaluable insights on the importance of therapy as both a coping mechanism and a community-building tool. She also offers guidance on how to support oneself or a loved one through the profound ups and downs of reproductive challenges. Whether you're facing fertility challenges yourself or supporting someone who is, this conversation offers empathy, understanding, and hope. Trigger Warning: This episode includes sensitive discussions about pregnancy loss. Sign up to Receive The Feisty 40+ Newsletter: https://feisty.co/newsletters/feisty-40/ Keep up to date on all women's sports: https://feisty.co/newsletters/the-feist/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    59 min

  8. 06/09/2025 · BONUS

    Why Education is Everything at Feisty Media

    Over the past eight years, Feisty Media has grown into a go-to resource for women’s health and performance education. In this special episode, Feisty CEO Sara Gross and Hit Play Not Pause host Selene Yeager reflect on how Feisty’s content has evolved to meet the real-life needs of active women. From menopause and nutrition to strength training and brain health, Feisty is offering more than ever—including a new suite of comprehensive, on-demand courses. In a world overflowing with wellness advice, Feisty stays grounded in science. With trusted experts and evidence-based content, their goal is to give women clear, practical guidance for every stage of their health journey. Now, for the first time, all Feisty courses are available on-demand—including our three brand-new offerings: A Perimenopause Starter Pack (All New!)Your Quick-Start Guide to Hormone Therapy (All New!)Brain Power: Understand, Protect, and Optimize Your Brain Health (All New!)Fueled: The Science, Psychology, and Strategy of Nutrition for Active WomenStrong: The Complete Strength Training Course for WomenNavigate Menopause: A Menopause Guide Built for Active Women Whether you’re training, transitioning through menopause, or simply looking to take charge of your well-being, these courses deliver the knowledge and support you need—when and where you need it. Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co

    35 min
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4.4
out of 5
31 Ratings

About

Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.

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