Eat More Carbs | A Period Recovery Podcast

Reilly Beatty MS, RD, CSSD and Jenna Fisher RD
  • 4.8 (38)
  • Nutrition
  • Updated Weekly

A sports nutrition and hypothalamic amenorrhea recovery podcast for female athletes who want to get their period back and maximize performance while doing so! HA recovery is different for every athlete and here you will learn how to recover in the way that is best for you as an athlete. The same habits preventing you from having a regular menstrual cycle are preventing you from reaching your athletic goals. We don't want to stop you from training, we want to maximize it! Learn more about our Period Recovery Program and HA recovery resources at www.teamsteadystate.com

  1. 3d ago

    170. Why Eating "More" Isn't Enough: Solving the Period Recovery Plateau

    In this episode of Eat More Carbs, Lilly, Reilly and Jenna  dive into one of the most frustrating and confusing phases of the hormonal healing journey: Why Eating "More" Isn't Enough: Solving the Period Recovery Plateau. This episode is specifically for the female athlete who has checked all the traditional boxes and feels like you are doing everything right in the recovery journey. You’ve increased your energy intake, you’ve started taking recovery days, and you are eating what feels like it should be enough, yet your menstrual cycle remains completely missing. As dietitians, we are talking about why eating more is sometimes only the first step, and what it actually takes to signal true physiological safety to your brain. Together, we break down the hidden variables that contribute to a persistent functional hypothalamic amenorrhea (HA) plateau. We explore why the timing of your meals matters just as much as your total daily energy availability. Discussing the difference between simply eating a high volume of food and truly resolving low energy availability (LEA) at a cellular level, highlighting the sneaky ways athletes accidentally backslide into energy deficits throughout their day. Our goal for this episode is to give you a definitive troubleshooting checklist to help you break through your recovery stall and finally get your period back. We move past the generic "just eat more" advice to deliver advanced, evidence based sports nutrition strategies that address metabolic adaptation, and energy distribution. Tune in to find out exactly what your body is trying to tell you during a plateau, and learn how to make the subtle but powerful shifts necessary to restore your period. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    27 min

  2. Jun 11

    169. How to Get Your Period Back This Summer: HA Recovery & Fueling Tips

    In this episode of Eat More Carbs, Reilly, Lilly, and Jenna talk through the recovery journey and how to get your period back this summer. While the warmer months offer a great change of pace, summer also introduces hidden physiological and psychological hurdles for female athletes working to heal from low energy availability. From appetite changes to a packed travel calendar, we break down a nutritional strategy if your goal is consistent hormonal health. Jenna, Reilly, and Lilly each share their top tip for navigating hypothalamic amenorrhea recovery during the summer months. We discuss how to handle the changes in routine and schedule over the summer while keeping HA recovery as part of your summer plan.  Whether you are trying to cross the finish line of recovery or just trying to maintain the progress you’ve already made, this episode is for you. We help you reframe your fueling needs so your body feels completely safe, even when your schedule is at its busiest. Tune in to hear the exact tips we use with our clients to ensure that this summer is the season you finally reclaim your cycle, your energy, and your athletic longevity. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    24 min

  3. Jun 4

    168. Sports Dietitian Reacts: Why These Viral Diet Trends Are Ruining Your Recovery

    In this episode of Eat More Carbs, Jenna, Reilly, and Lilly dive into another round of our Sports Dietitian Reacts series to break down the viral nutrition trends that are actively ruining your period recovery. We are tackling the modern wave of wellness misinformation that drives us bananas and keeps female athletes stuck in a cycle of under fueling. From the explosion of pharmaceutical marketing to the questionable advice found in online forums, we cut through the noise to give you the evidence based truth about what your body actually needs to heal from hypothalamic amenorrhea and low energy availability. Reilly leads the conversation by reacting to the current GLP-1 medication movement and how these drugs are being heavily advertised and used for vanity metrics rather than actual medical management. Jenna then breaks down the clever rebranding of diet culture, exposing how the wellness industry packages the same old restrictive rules in new messaging, proving that there is no magic pill or lifestyle hack that can override the basic human need for adequate energy. Finally, Lilly addresses the misinformation circulating on Reddit threads regarding functional hypothalamic amenorrhea recovery. We talk about the danger of taking anecdotal advice from strangers online. Join us as we vent about the trends holding you back and redirect the focus to the fundamentals of consistent, sports nutrition. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    25 min

  4. May 28

    167. Do You Have to Weight Restore to Get Your Period Back?

    In this episode, Reilly, Lilly, and Jenna tackle the most common and often most anxiety inducing question in the period recovery space: Do you actually have to gain weight to get your period back? As dietitians, we hear this question daily from athletes who are hoping they can recover their hormones without changing their body composition. We dive into the physiological reality of weight restoration and why your body’s internal safety signals are often tied to specific energy stores. The conversation covers why looking like you are at a ‘normal’ weight doesn't always mean you are at the weight your specific body needs to ovulate. We answer listener questions regarding the fear of uncontrollable weight gain, and whether there is ever a scenario where a period returns without the scale moving. Our goal for this episode is to provide a compassionate but evidence based reality check on the role of body mass in functional hypothalamic amenorrhea recovery. We discuss the importance of moving away from arbitrary BMI standards and instead focusing on biofeedback markers that indicate true hormonal health. Whether you are currently in the thick of the weight restoration process or you are hesitant to start because of the fear of body changes, this episode will help you understand what to expect from weight restoration during the period recovery journey. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    23 min

  5. May 21

    166. The Truth About Running and Getting Your Period Back

    In this episode of Eat More Carbs, Reilly and Jenna are joined by Ava, a collegiate runner who shares her incredible journey of moving from a missing period to some of the best performances of her career. Ava’s story is a powerful rebuttal to the common fear that period recovery and weight restoration will lead to a decline in athletic performance. Ava discusses how fueling her body to restore her menstrual cycle served as the literal fuel for hitting massive PRs on the track and cross country course.  We explore the reality of being a college runner navigating high volume training and the common misconception that amenorrhea is just a side effect of the sport. Ava is transparent about the challenges of increasing her energy availability and the moment she realized that her previous under fueling was actually holding her performance back. We discuss the nutritional strategies that allowed her to recover and race at the collegiate level. This episode provides the inspiration and the evidence needed to trust the recovery process. Ava’s experience highlights the performance wins that come when an athlete finally gives their body the energy it requires to function at its peak. Join us as we celebrate Ava’s success and break down why getting your period back is the ultimate competitive advantage for any female runner looking to improve their performance. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    27 min

  6. May 14

    165. Will Creatine Help You Get Your Period Back

    Are you curious about creatine and want to know the truth? In this episode of Eat More Carbs, Reilly, Jenna, and Lilly are tackling the ultimate supplement question: Should female athletes take creatine? We know the supplement aisle is confusing, especially when you are trying to recover your period and heal from low energy availability. Today, we are stripping away the myths and giving you the sports dietitian’s perspective on whether creatine is a "smash or pass" for your specific goals. We talk about the physiological benefits and answer the question on if it helps during HA recovery. We also get honest about the reasons why you might, or might not, want to start a creatine protocol right now.  If you have been wondering if creatine will help your performance or hinder your hormonal health, this episode is for you. We provide the roadmap for safe supplementation and explain why creatine could be something you consider. Join us as we simplify the science of creatine and help you make the best decision for your fueling, your cycle, and your long term athletic success. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    20 min

  7. May 7

    164. Sports Dietitian Reacts: Protein Maxing and Energy Availability

    In this episode of Eat More Carbs, Reilly, Lilly, and Jenna are back for another round of what drives us bananas, reacting to the most frustrating and misleading nutrition trends currently taking over social media. As dietitians, we are constantly seeing athletes fall for viral advice that prioritized "hacks" over actual physiological needs, and today we are setting the record straight. We dive into the specific dangers of following generalized TikTok nutrition advice, especially when it comes to the complex process of recovering from hypothalamic amenorrhea and low energy availability. Reilly shares her take on the confusing ways people are trying to "solve" energy availability, while Jenna breaks down the obsession with protein maxing.. Lilly joins the conversation sharing how viral videos often strip away the necessary nuance required for female athletes to thrive. Our goal for this episode is to help you identify the red flags in your own social media feed and refocus on the evidence based fueling strategies that actually help your health and performance as a female athlete. We explore the reality of what it takes to restore energy balance, and why most viral health swaps are doing more harm than good for performance. Join us as we vent about the misinformation that keeps athletes stuck and provide a clear framework for how to ignore the noise and fuel for long term athletic success. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    26 min

  8. Apr 30

    163. Winning HYROX and Recovering My Period: Athlete Story

    In this episode of Eat More Carbs, Reilly and Jenna are joined by Emily, discussing her transformative journey of recovering her period while competing at the highest levels of HYROX. She opens up about the challenges she has faced and what she has learned along the way, including how her mindset around food and how that impacted her training, and how she has worked to build a more supportive, balanced approach to fueling and nutrition.  We dive into the realities of fueling for a high-intensity sport like HYROX, along with the mindset, shifts, trial and error, and key lessons that helped her perform at her best. Emily shares what it was like to work with a sports dietitian to increase her energy availability and how those nutritional shifts actually served as the fuel for her professional athletic growth. This conversation offers an honest and relatable look at what it takes to support performance and long term health. If you have ever been told that you have to choose between your competitive goals and your cycle, this episode is for you The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition You can follow Emily on Instagram @emilycorriher12  Her favorite shoes: Birkenstocks NOVABLAST Running Shoes Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

    34 min
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4.8
out of 5
38 Ratings

About

A sports nutrition and hypothalamic amenorrhea recovery podcast for female athletes who want to get their period back and maximize performance while doing so! HA recovery is different for every athlete and here you will learn how to recover in the way that is best for you as an athlete. The same habits preventing you from having a regular menstrual cycle are preventing you from reaching your athletic goals. We don't want to stop you from training, we want to maximize it! Learn more about our Period Recovery Program and HA recovery resources at www.teamsteadystate.com

Information

  • Creator
    Reilly Beatty MS, RD, CSSD and Jenna Fisher RD
  • Years Active
    2023 - 2026
  • Episodes
    171
  • Rating
    Clean
  • Copyright
    © Reilly Beatty MS, RD, CSSD and Jenna Fisher RD
  • Show Website
    Eat More Carbs | A Period Recovery Podcast

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