130 episodes

Welcome to the Feisty Women’s Performance Podcast where we cut through the B.S. and deliver trusted information from experts who know how to help women thrive.

The sports and fitness industries were not designed for women. And we feel that. Not only has exercise science excluded women from studies but we often receive the message that we don’t belong.

And yet we know our potential is limitless. Time and time again we see women crushing it- in the gym, on the race course and in the boardroom. Despite major data gaps, we are breaking records - Every. Damn. Day.

On this podcast, host Sara Gross offers the tools you need to get the best out of yourself by learning from athletes and experts who are at the top of their game. We aren't afraid to talk about periods, diet culture, sex, menopause, mindset, depression, anxiety, pregnancy and all the messy details.

Listen as we bring you trusted information relating to our four pillars of women’s performance: physiology, nutrition, mental health, and culture.

By taking a female lens on human performance, we can truly unlock our potential.

Women's Performance Feisty Media

    • Health & Fitness
    • 4.6 • 24 Ratings

Welcome to the Feisty Women’s Performance Podcast where we cut through the B.S. and deliver trusted information from experts who know how to help women thrive.

The sports and fitness industries were not designed for women. And we feel that. Not only has exercise science excluded women from studies but we often receive the message that we don’t belong.

And yet we know our potential is limitless. Time and time again we see women crushing it- in the gym, on the race course and in the boardroom. Despite major data gaps, we are breaking records - Every. Damn. Day.

On this podcast, host Sara Gross offers the tools you need to get the best out of yourself by learning from athletes and experts who are at the top of their game. We aren't afraid to talk about periods, diet culture, sex, menopause, mindset, depression, anxiety, pregnancy and all the messy details.

Listen as we bring you trusted information relating to our four pillars of women’s performance: physiology, nutrition, mental health, and culture.

By taking a female lens on human performance, we can truly unlock our potential.

    Louise Green - Eradicating Weight Bias in the Fitness Industry (REBROADCAST)

    Louise Green - Eradicating Weight Bias in the Fitness Industry (REBROADCAST)

    This episode originally dropped on June 26, 2023
    Louise Green envisions a world where everyone can achieve their athletic potential regardless of size and, for 17 years, she’s been creating that world for people in larger bodies through her coaching, programming, and education at bigfitgirl.com and the Size Inclusive Academy.
    She joins Sara Gross to discuss athleticism in a larger body. Weight bias is still so rampant in our culture that it’s normalized, but imagine navigating a world that is not made for you — from small doors and cramped fitness studios, to buff trainers and classes focused only on getting lean and “earning a bikini body.” You’re literally walking into a space where people don’t want to look like you.
    It’s a traumatic experience, which is why some in larger bodies avoid fitness altogether, especially in public spaces.
    It’s not laziness or lack of dedication. It’s not an unwillingness to do the work. It’s the impossible task of trying to fit into an unrealistic “one size fits all” standard and this is the cultural divide Louise is working to close. 
    She and Sara discuss:
    Louise’s personal entry into the fitness space and the stereotypes she had to overcome to be recognizedOur culture’s obsession with thinness Why avoiding fitness is often a trauma responseWhy people in larger bodies are often devalued How she started working with this population and why she feels it’s still important to create safe spacesThe details of developing curriculums for trainers and fitness centers on how to work specifically with larger-bodied athletesIdentifying Body positivity vs. body neutralityOur complicated relationship with the word, “fat” and the value of owning your own languageHow to work with companies and industries in helping them change and expand their offeringsFuture courses, programs, and books to support this audience
    As she says, “If you're hating on yourself all the time, there's no way that you can rise to your highest potential.” This is why she creates programming specifically for women in larger bodies because she undoubtedly believes that anybody and any body can be an athlete. 
    Follow Louise on Instagram: @bigfitgirl

    • 59 min
    Alyssa Olenick, PhD - Training and The Female Menstrual Cycle. You Can Train. Period. (REBROADCAST)

    Alyssa Olenick, PhD - Training and The Female Menstrual Cycle. You Can Train. Period. (REBROADCAST)

    This episode originally dropped on February 6, 2023
    Okay, y'all. We are sensing A LOT of confusion around female physiology and training with your cycle. That's why this week, we welcome exercise scientist Alyssa Olenick, PhD to clear up misconceptions about female physiology and performance. Alyssa unpacks what the phases of our cycle are, and how we can work to support our bodies during these various phases. And she is clear that no matter what, we are capable.
    Alyssa shares her "miracle baby" story, which was the first spark for her journey in sport and female physiology. She gives us the details of the new studies on mitigating menstrual cycle symptoms and discusses the negative effects of dieting, the importance of carb intake, and the benefits of caffeine. Finally, Alyssa tells us about the impacts of hormonal birth control on training. Take away message? Don't let anyone tell you that your menstrual cycle is limiting.
    Follow Alyssa on Instagram @doclyssfitness 
    https://doclyssfitness.com/
    Sign up to Receive The Feisty 40+ Newsletter:
    https://www.feistymenopause.com/blog/Feisty-40-plus
    Sign up to Receive The Feist Newsletter:
    https://www.womensperformance.com/the-feist
    Follow us on Instagram:
    @feisty_womens_performance
    Feisty Media Website:
    https://livefeisty.com/
    https://www.womensperformance.com/

    Support our Partners:
    Hettas: Use code FEISTY20 for 20% off at https://hettas.com/
    Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/
    The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers!
    Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase
    MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

    • 1 hr 21 min
    Hormonal Ep. 4: Selene Yeager and Dr. Carla DiGirolamo Answer Your Hormone-Related Questions

    Hormonal Ep. 4: Selene Yeager and Dr. Carla DiGirolamo Answer Your Hormone-Related Questions

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance.
    This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.
    Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.
    In the final episode of this limited series, Selene and Dr. DiGirolamo answer listener questions around HRT, inflammation, LEA, asthma symptoms, bone density, training and racing around your period, and more, including:
    If you're over 60, do you need to come off of HRT, especially if you've been on it for over 10 years? (Research Study)What can an athlete do if a taper brings on a period and the PMS that comes with it?How should I address exercise-induced inflammation post-menopause?Is there a connection between new onset asthma and asthma-like respiratory symptoms in perimenopause and menopause?What are your recommendations around micronized progesterone administration?Why am I so lazy to train on days when I'm near my period?How do hormones affect your performance in hotter temperature races?How do hormonal changes in women over 40 affect nutritional needs and race fueling?What are some of the psychological dynamics of hormonal changes?What should I expect coming off hormonal birth control after 15 years? How do hormonal changes from peri-to-post-menopause affect the quality of our ligaments and tendons and the rate of healing?What happens hormonally when you stop elite high-performance sport?Breastfeeding and performance. What should women know?
    Bottom Line: "We are not victims of our hormones and we are not broken. It's not that our hormones are doing something they're not supposed to do. It's that people have different sensitivities to their own hormone fluctuations. We just need to figure out what our personal path is and use all the tools available to live our best lives."
    Listen to Episode 1 of Hormonal
    Listen to Episode 2 of Hormonal
    Listen to Episode 3 of Hormonal
    Sign up to Receive The Feisty 40+ Newsletter:
    https://www.feistymenopause.com/blog/Feisty-40-plus
    Sign up to Receive The Feist Newsletter:
    https://www.womensperformance.com/the-feist
    Follow us on Instagram:
    @feisty_womens_performance
    Feisty Media Website:
    https://livefeisty.com/
    https://www.womensperformance.com/
    ...

    • 57 min
    Hormonal Ep. 3: Hormone Related Conditions and Concerns

    Hormonal Ep. 3: Hormone Related Conditions and Concerns

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance.
    This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.
    Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.
    During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.
    Episode three discusses questions and confusion around hormone related conditions like PCOS, endometriosis, Hashimotos, and more. Plus, Sarah and Dr. DiGirolamo address fertility and egg freezing.
    What do we mean by balanced or imbalanced hormones?What might cause hormonal imbalances?When people take HRT to get their hormones "back in balance," what does this actually mean?Common hormonal conditions and concerns?PCOS definition and its effects on reproductive health?The difference between hypo and hyper-thyroidism?Why thyroid imbalances impair our overall performance, mood, and energy availabilityEndometriosis definition, management, and treatmentEgg freezing best practices for fertility preservation and recommendations from a fertility specialist
    For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.
    Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/
    Listen to Episode 1 of Hormonal
    Listen to Episode 2 of Hormonal
    Sign up to Receive The Feisty 40+ Newsletter:
    https://www.feistymenopause.com/blog/Feisty-40-plus
    Sign up to Receive The Feist Newsletter:
    https://www.womensperformance.com/the-feist
    Follow us on Instagram:
    @feisty_womens_performance
    Feisty Media Website:
    https://livefeisty.com/
    https://www.womensperformance.com/

    Support our Partners:
    Hettas: Use code FEISTY20 for 20% off at https://hettas.com/
    Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/
    The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers!
    Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off...

    • 57 min
    Hormonal Ep. 2: Hormonal Birth Control, Fertility Treatments, and Pregnancy Considerations

    Hormonal Ep. 2: Hormonal Birth Control, Fertility Treatments, and Pregnancy Considerations

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance.
    This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.
    Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.
    During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.
    Episode two discusses questions around hormonal birth control and IUDs, fertility treatments, and pregnancy, including:
    What are hormonal contraceptives? How do they work? How do they impact what would be a "normal" cycle?How does Dr. DiGirolamo counsel women when it comes to hormonal contraceptives and exercise?Do hormonal contraceptives make it harder to identify Low Energy Availability and REDs?Do women need to stop exercising if they want to get pregnant? What about women who are undergoing fertility treatments? What are the special considerations there?
    For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.
    Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/
    Listen to Episode 1
    Research:
    https://pubmed.ncbi.nlm.nih.gov/32666247/
    https://www.ncbi.nlm.nih.gov/books/NBK164632/
    https://www.sciencedaily.com/releases/2006/01/060104232338.htm
    https://pubmed.ncbi.nlm.nih.gov/33993156/
    https://pubmed.ncbi.nlm.nih.gov/29283683/
    https://globalsportmatters.com/health/2022/02/28/what-happens-female-athletes-pill-oral-contraceptives/
    https://www.outsideonline.com/health/training-performance/hormonal-birth-control-athletic-performance-research/
    a...

    • 1 hr 2 min
    Hormonal Ep. 1: How Ovarian Hormones Impact Sports Performance in All Life Phases

    Hormonal Ep. 1: How Ovarian Hormones Impact Sports Performance in All Life Phases

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance.
    This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.
    Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.
    During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.
    Episode one covers all the basics about your hormones, including:
    How our ovarian hormones impact sports performanceWhether you really need to sync your training routine with your menstrual cycleWhy some women are more or less sensitive to their monthly hormone fluctuationsWhat happens when your hormones start fluctuating in your 40s or flatten out in your 50s and beyond.How to know when and why you might need hormone testing
    For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.
    Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/
    Sign up to Receive The Feisty 40+ Newsletter:
    https://www.feistymenopause.com/blog/Feisty-40-plus
    Sign up to Receive The Feist Newsletter:
    https://www.womensperformance.com/the-feist
    Follow us on Instagram:
    @feisty_womens_performance
    Feisty Media Website:
    https://livefeisty.com/
    https://www.womensperformance.com/

    Support our Partners:
    Hettas: Use code FEISTY20 for 20% off at https://hettas.com/
    Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/
    The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers!
    Lagoon Sleep: Go to LagoonSleep.com/performance and take the 2 minute sleep quiz to find your match, and then use the code PERFORMANCE for 15% off your first purchase
    MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

    • 1 hr

Customer Reviews

4.6 out of 5
24 Ratings

24 Ratings

Heycoachmac ,

Inspiring!

Whenever I’m feeling a bit isolated as a woman in adventure sport, this podcast uplifts and inspires me!

KBMiller2 ,

Great podcast

This is a great podcast for any woman looking for reassurance, motivation, and a positive perspective when it comes to athleticism and sport.

MarthaMills ,

Hooray for another femme-run triathlon podcast!

I’m so glad to have another podcast that focuses on non-men in the sports world. We need more representation and this podcast is excellent!!!

Top Podcasts In Health & Fitness

On Purpose with Jay Shetty
iHeartPodcasts
Huberman Lab
Scicomm Media
The School of Greatness
Lewis Howes
Uncared For
Lemonada Media
Passion Struck with John R. Miles
John R. Miles
Pursuit of Wellness
Mari Llewellyn

You Might Also Like

Hit Play Not Pause
Hit Play Not Pause
Another Mother Runner
Another Mother Runner
Fuel Your Strength
Steph Gaudreau
Purple Patch Podcast
Matt Dixon
That Triathlon Life Podcast
That Triathlon Life
The Body Pod
Hailey Happens Fitness and Love By Laura