Feisty Women's Performance

Feisty Media
  • 4.5 (35)
  • 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

    Visibility ≠ Support: What Paralympic athletes actually need

    In this episode, Staci Mannella and Dr. Andrea Bundon dive deep into the nuanced world of Paralympic sports. With the Paralympics starting this Friday, what do you need to know to learn from and support these amazing athletes? Manella and Dr. Bundon challenge common para-athlete misconceptions, discuss the vital guide-athlete relationship, and explore the structural barriers that still exist. Key Takeaways: Visibility vs. Support: Understand why merely increasing visibility for para-athletes isn't enough to address their actual needs and challenges.How does the guide-athlete relationship work?Understand the misconceptions around Paralympic inspiration narratives that minimize athletes' experiences.And how can you really get behind these athletes as an active supporter! Staci Mannella is a former Paralympic skier turned sport psychology doctoral student and researcher, dedicated to advocating for the mental health and support of athletes with disabilities. Dr. Andrea Bundon is a sports sociologist with extensive experience in researching disability in sports, focusing on the experiences of female athletes and the guide-athlete partnership. If this episode resonated with you, please subscribe to our podcast, leave a review, and share it with your network. Your support helps us bring more insightful conversations to the forefront. Join us as we continue to explore meaningful topics in sports and beyond! Episode Resources Staci Mannella's websiteAndrea Bundon's Work at UBC's Centre for Sport and Sustainability 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: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.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

    54 min

  2. FEB 23

    Runners, stop getting injured! What women need to know about running injuries with Dr. Kate Mihevc Edwards

    80% of runners will deal with injuries at some point. So, what do you need to know about running injuries? And how can you nip those niggles in the butt? Physical therapist Dr. Kate Mihevc Edwards explores the factors that contribute to this injury rate and how you can shift your perspective on athletic identity and injury prevention. Key Takeaways: The emotional attachment to running can influences injury perception and managementTreating the whole athlete, not just the injury, is key to rehabSome strategies for breaking the injury cycleAnd common misconceptions about running injuries — including treatment as a female athlete Dr. Kate Mihevc Edwards is a renowned physical therapist, author, and speaker, specializing in treating runners. With a focus on holistic health, she is the founder of Precision Performance & Physical Therapy and the author of Go Ahead, Stop and Pee. Kate's unique perspective is shaped by her journey as both a healthcare provider and a patient. Episode Resources: Precision Performance & Physical TherapyGo Ahead, Stop and Pee: Running During Pregnancy and Postpartum (available on Amazon)Follow Kate on Instagram: @KateMickEdwardsListen to Kate's podcast, Interdisciplinary Case Miles If you enjoyed this episode, please subscribe to our podcast for more insights on health and performance. Leave a review to help others discover this valuable content, and connect with us on social media to stay updated on future episodes! 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: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.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

    1h 2m

  3. FEB 16

    50 Years After Title IX: The data on an unfinished revolution with Dr. Nicole LaVoi

    In this episode, we dive deep into the systemic barriers that women face (and still face!) in sports coaching with Dr. Nicole LaVoi, a leading expert in gender equity in sports. Despite the surge in female athlete participation since Title IX, why have women's coaching numbers significantly declined? And Dr. LaVoi shares actionable strategies for women navigating male-dominated environments. Key Takeaways • Historical Context: When Title IX passed in 1972, over 90% of women's teams had female coaches, but that number has dropped to around 45% today. • Dual Career Pathway: Men often have the advantage of coaching both men's and women's teams, while opportunities for women to coach men's teams are scarce. • Systemic Barriers: Understand the societal, organizational, and interpersonal barriers that impact women in coaching, including the "likability-competence double bind." • Supportive Networks: Build and leverage networks with like-minded women to foster collaboration and mentorship in challenging environments. • Self-Advocacy: Remember that nobody cares about your career more than you; advocate for yourself and your work. Dr. Nicole LaVoi is the Director of the Tucker Center for Research on Girls and Women in Sport at the University of Minnesota. She is a prominent researcher focusing on gender equity in sports leadership and has dedicated her career to addressing the barriers women face in athletics. Resources Mentioned • Tucker Center for Research on Girls & Women in Sport • CoachingHer.com - Free resources for coaching girls effectively • BodyConfidentSport.com - Tools for creating body-positive environments in sports If you found value in today’s episode, please subscribe to our podcast, leave a review, and share this conversation with someone who needs to hear it. Join us next week for more insights into health, performance, and challenging outdated narratives in women's sports! 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: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.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

    1h 1m

  4. FEB 9

    Is your normal menstrual cycle really normal? with Mel Sulaver, RD

    On today's episode, we sit down with Mel Sulaver, a registered dietitian specializing in women's health and sports nutrition, to talk about all aspects of a woman's cycle — what does and doesn't show up, and what women should know about all the stages of their active lives. Mel dives deep into the topic of menstrual health for female athletes, and how understanding your cycle can enhance performance and overall wellbeing. Key Takeaways What constitutes a "normal" menstrual cycle beyond just having a period, and why it's essential to know your personal patternsThe critical role carbohydrates play in hormonal health for female athletes and why low-carb diets should be a no-go for active womenPractical nutrition strategies that Mel's seem work during different life stages, including postpartum — and how many extra calories breastfeeding really usesThe importance of individual responses to nutrition and training, moving away from one-size-fits-all protocols Mel Sulaver is a registered dietitian and former collegiate athlete with a passion for women's health and nutrition. With her unique blend of clinical expertise and firsthand experience, she empowers female athletes to optimize their performance while maintaining their hormonal health. If you enjoyed this episode, please subscribe to our podcast and leave us a review! Your feedback helps us reach more listeners and continue sharing valuable insights. Don't forget to follow Melanie at @Nutritionbymel on social media for more tips on women's health and performance. 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: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.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

    1h 7m

  5. FEB 2

    Understanding what makes good sleep with military sleep researcher Dr. Allison Brager

    In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization. Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling. Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery. Key Takeaways Sleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00] Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete. Links and Resources Dr. Allison Brager on Instagram: @docjockzzzBook: "Meathead: Unraveling the Athletic Brain" by Dr. Allison BragerSciPrac Solutions If you found this episode valuable, please share the episode, subscribe to the Feisty Women's Performance Podcast, and leave a review! Your feedback helps us reach more listeners and continue providing evidence-based insights on women's health and performance. 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: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.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

    53 min

  6. JAN 28

    The Science of Your Nervous System and How to Respond to Stress, Trauma, and the State of the World

    In this special episode, your Feisty Women's Performance podcast host Dr. Erin Ayala brings together a group of experts on mental health to talk about the science and psychology of stress and collective trauma. Along with being a sports psychologist & therapist in her own right, Erin also lives in Minneapolis, Minnesota — which has been at the center of the news over the last month since it became the target of the largest immigration enforcement action to date in the U.S. Thousands of federal agents have patrolled the streets and detained residents, and, over this past weekend, shot and killed a second bystander — leading to hundreds of thousands of people protesting in Minneapolis and around the country. In this tense environment, how do we show up as athletes, as members of our community, as our best and healthiest selves? Join Dr. Tess Kilwein, Dr. Quincy Guinadi, and Christine Bright as they discuss how these experiences shape mental health and performance, and how you can respond to stress and trauma — whether you're going through it right now with the news or you're dealing with your challenges. Key Takeaways: • What is collective trauma? Learn how collective trauma impacts communities and individuals, and why this understanding is crucial for athletes and coaches. • Recognize that intentional rest in times of stress can be essential for long-term sustainability. • Know that movement and sport can be powerful tools in community healing. • Get tips on how to navigate the complexities of wanting to help without feeling performative or overwhelmed, and how to effectively engage in difficult conversations without shame or guilt. Don't be perfect. Be brave. Guest Introductions: • Dr. Tess Kilwein: A board-certified clinical, health, and sport psychologist with expertise in mental performance and athlete wellness. • Dr. Quincy Guinadi: A postdoctoral resident specializing in identity, mental health, and the experiences of marginalized communities. • Christine Bright: Lead consultant at the Center for Healing and Justice through Sport, focusing on trauma-informed coaching and community support. Resources Mentioned: • Center for Healing and Justice through Sport • Nothing Heals like Sport Playbook • "What Happened to You" by Dr. Bruce Perry and Oprah • Beyond Ally by Dr. Maysa Akbar • Find ways to help at standwithminnesota.com 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

    1h 11m

  7. JAN 26

    Fibermaxing, Ozempic: Which 2026 nutrition trends should you actually care about? with Alex Larson

    We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026. Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance. Key Takeaways What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.Fiber Maxing: Is this the craziest nutrition trend hitting the internet! Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle. Resources mentioned: Alex Larson Nutrition: alexlarsonnutrition.comEndurance Eats Podcast: Listen Here If you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations! 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: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.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

    1h 6m

  8. JAN 19

    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.

    1h 1m
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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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