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Today's conversation is with fellow Registered Dietitian Paula Strum RDN FMN CFSP to address the multitude of gut concerns that people face. We chat about all the fun stuff: bloating, diarrhea, constipation, IBS, heartburn, gluten intolerance, and more! Paula expresses the importance of finding the root cause of these gut issues and getting professional help as opposed to starting restrictive elimination diets on your own which may make things worse for years to come. In addition to testing, and proper functional foods, Paula also touches on digestive issues due to stress, anxiety, and our enteric nervous system expressing the importance of emotional healing.   Official Bio: Paula is a registered dietitian with a focus on functional medical nutrition as well as a Master level trained NeuroLinguistic Programer and hypnotherapist. Her business, Radically Nourished located in San Diego, CA, primarily helps individuals work through challenging gut issues as well as helps women overcome the challenges hormone imbalances create. Blending science and energy work she brings a creative twist to the healing journey. You can find Paula at Www.radicallynourished.com or on Facebook search Radically Nourished @radically_nourished. Reminder: Worried you have RED-S or curious to learn more about recovery? Head to www.riseupnutritionrun.com/reds to start your RED-S Recovery Race, see how you place, and what your next step in recovery should be!

The time of year when our society tells us to set health & fitness goals is when “diet culture” is at its worst. In this episode I express my frustration with diet culture and how it causes the “diet cycle” in so many people: The cycle of feeling like you need to change your body, begin restricting food, then feel deprived, then have cravings or “give in”, then feel guilt and shame for breaking the diet and therefore feeling the need to change yourself once again or start over, hence repeating the cycle. I hate this cycle! I share a few stories of clients who have been stuck in the diet cycle and why my mission of helping female athletes understand food as fuel, and have fun while doing it, is so important. Since it is a new year I can’t help but reflect on 2020 and the growth of this business and my mission. I dive into my nutrition philosophies that set the foundation for work I do here at Rise Up Nutrition LLC, chat a bit about the solutions I offer clients, what I look forward to in 2021 and why YOU should take action now to get in touch. Head to www.RiseUpNutritionRUN.com for more info!

Are you a college athlete struggling with the demands of NCAA athletics? Or a high school athlete with dreams to make it to the next level? In this episode, we hear insight and advice from NCAA Division 1 Athletic Trainer, Jiana Hook MS CES LAT. Jiana and I talk about her career as an athletic trainer and her passion for what she does, including caring for athletes from a holistic standpoint - caring for their physical body & injuries, their nutritional health, and their mental health. Discussing the struggles of college athletes including forming identities, stepping up to the pressure of performance, dealing with lack of seasons due to COVID-19, and incorporating nutrition into the athletic environment. To start your personal journey towards better health you can download your RED-S Recovery Race and learn the next steps you need to take: Head riseupnutritionrun.com/reds to download this free resource, and while there gain access to our private facebook group as well! BIO: Jiana Hook is an athletic trainer for University of Texas San Antonio. She was born and raised in Tucson, AZ. Graduated with my Bachelors of Science in Athletic Training from San Diego State and then received her Masters of Science in Sports Administration from Univ. of New Mexico where she completed a Grad Assistantship in Athletic Training with softball and football teams. She completed a year-long internship with SMU and the Dallas Mavericks in 2018-19. Currently she is in her second year as an Asst AT at UTSA with volleyball and softball primarily, and have assisted with tennis and football as well.

Have your nutrition concerns developed after traumatic events? Has your discipline, something that helped you set goals and succeed in the past, suddenly become your demise? This episode features a conversation with one of my clients here at Rise Up Nutrition who speaks to both of these topics from personal experience. Sidney is active duty military having deployed many times and undergone rigorous training, as well as a former collegiate basketball player. She became a client to improve her nutrition after events in her personal life created trauma and stress. A decline in her mental health led to a severe decline in her physical health. And when her personal identity and sense of self was lost, her ability to help herself in ways she knew was also lost. In this episode, I wanted to talk to Sidney about goal setting in light of the New Year approaching as she has set so many goals in her life, and achieved much. But perhaps her biggest accomplishment is regaining her sense of self and her health, which was accomplished with very loose goals.  To start your personal journey towards better health you can download your RED-S Recovery Race and learn the next steps you need to take: Head to www.RiseUpNutritionRUN.com/REDS to download this free resource, and while there gain access to our private Facebook group as well!

In this episode I am joined by Sports Dietitian Mari Perkins. She is the assistant Sports Dietitian here at Rise Up Nutrition, and former elite and NCAA gymnast at the University of Alabama. We talk about her experience as an elite gymnast at a young age and how that took a toll on her physical and mental health. We hit on the difficult decisions to take time away from sport after injury and how it allowed her body to change in a way that benefited her energy, her health, and her future. Mari is an inspiration in how she stood up for her body’s needs to have a menstrual cycle and keep weight, despite pressures to be thinner, during her college years as a gymnast. Now, as a mom of three, Mari expresses the importance of nutrition and self care to perform, perhaps not in sport, but in life! We discuss how the discipline of being an athlete can be used to create structure, self care, and success throughout her busy life.  She is passionate about our work here at Rise Up Nutrition, helping female athletes overcome their nutrition struggles, embrace their bodies, and use food as fuel to perform their best! In joining Rise Up Nutrition you not only have access to me, but you also have access to Mari! Follow her on instagram @Mari.RiseUpNutrition and if you are interested in working directly with Mari, start by booking a call at www.RiseUpNutritionRun.com

Today’s guest is Mary Cain,a professional middle-distance runner, Tracksmith NYC Manager, and one of my clients here at Rise Up Nutrition. In this episode we talk about what the 2020 year has brought for her including a new job, surgery, advocacy work, and continuing to share her story of RED-S, disordered eating, and mental health struggles of her past to give hope and inspiration to female athletes around the globe.  We talk about her approach to nutrition and running moving forward in her career and life, and the importance of seeking help from trustworthy professionals. Although Mary is well versed on the detrimental effects of RED-S and eating disorders now, she is honest that it wasn’t so easy when she was experiencing it first hand herself. She goes in depth on the struggle to understand what her body & mind was going through, including some denial, and she shares the reality that she is still on this journey, albeit with a great team and support system moving forward. Mary’s advice is to seek professional guidance sooner, rather than later! And if you’d like to take her up on that, head to my website www.RiseUpNutritionRUN.com to learn more or book a call direct with me by clicking here. You can follow Mary Cain on Instagram @RunMaryCain  Bio that was read in the intro: Mary Cain is a professional middle-distance runner, and Tracksmith NYC Manager. She was the youngest American to represent the US at a World Championships meet in 2013 at age 17. She has run remarkable times and set records in distances from 800 meters to 3000 meters in the sport of Track & Field. In 2019 Mary publicly shared her story of the physical and mental abuse that she endured while at the Nike Oregon Project through a video op-ed with the New York Times. Since then, Mary has spoken out about her experiences with RED-S, disordered eating, mental health to help other female athletes who may be struggling with these experiences. To read the NYT Op-Ed please visit:  “I was the Fastest Girl in American Until I Joined Nike”

The stigma’s associated with disordered eating often prevent people from getting the help they need; including the assumption that if you get help you will be forced to stop exercise or give up your passion for sports.  In today’s episode, I dig into the reason to stop exercise during clinical eating disorder recovery while also debunking the stigmas that you have to stop. You can overcome disordered eating while continuing to train or participate in sport but it must be analyzed on a case by case scenario, and with the help and guidance of a professional team including dietitian, coach, and physician. I give a multitude of examples with clients I’ve recently worked with who have either continued exercise, stopped exercise, or continued but with modifications. These real-life examples are from athletes at the high school level, college level, professional athletes, and recreational athletes. To book a clarity call and understand what the best options might be for you, head to www.RiseUpNutritionRUN.com

Most smartphone users have access to nutrition or fitness apps at their fingertips. So in this episode I review the pro’s & con’s of these trackers. I review the common types of apps that many people download on their phones: calorie counting apps, fitness trackers, and professionally guided apps. I personally do not currently use a calorie counter, and I use fitness trackers sparingly, due to all the “cons” that I review in this episode. I also strongly discourage my clients from using them as well! But that doesn’t mean they are inherently bad to everybody, which is why I think it's important to have this candid conversation of all the pro’s and con’s. I strongly advise you to engage with these apps and trackers cautiously. And the best advice I can give is to seek professional guidance to see long lasting, personalized, and evidence-based nutrition and fitness guidance. There are apps that you can track your health progress with the help of a coach for just that! I use an app with my clients and it allows all the benefits of tracking, without all the consequences! If you find that using nutrition or fitness trackers has a negative impact on your physical or mental health, it may be time to delete the app but pick up the phone and make a call to get the professional guidance you need! You can do so by heading to www.RiseUpNutritionRUN.com and booking a call with me to discuss your personal nutrition needs!

In this episode I talk about Relative Energy Deficiency in Sport, aka RED-S, a condition which negatively impacts an athlete’s performance and health. I review the many signs and symptoms of RED-S, as well as reasons why you might find yourself with this condition. I also review female athlete triad, amenorrhea, eating disorders, low bone mineral density/osteoporosis and how all of these conditions are related. I share some surprising and scary statistics about how many female athletes are afflicted with these health conditions and why it can be so detrimental to your health and your performance including altered hormones and suppressed metabolism. Although RED-S is common in men and male athletes, I do speak of the importance of a female’s menstrual cycle and its role in (or lack thereof) in RED-S throughout this episode. The root problem with RED-S is not getting enough energy for your body’s unique sport needs. Do you know how much energy YOU need? Some people find themselves with this condition due to an eating disorder, or disordered eating tendencies, due to ignorance and lack of nutrition education, due to over-exercising, or a sudden change in their exercise/training regime without proper nutrition changes, or perhaps a unique combination of it all. If you think you are showing signs or symptoms of RED-S seek out medical attention and the assistance of a Sports Dietitian. Guess what...I know the perfect one ;) It’s me!  Email at Lindsey.RiseUpNutrition@gmail.com or head to my website to book a call and see how I can help you overcome RED-S ASAP. www.RiseUpNutritionRUN.com  References & resources mentioned in this episode can also be found on my website at www.RiseUpNutritionRUN.com/episode-02

The holiday season is here! And though it should be a time to celebrate and be grateful, for many there can be a lot of stress and anxiety around food and exercise.  In this episode I talk about the many food challenges people face during the holiday season and encourage you to imagine what the holidays would be like without these stressors. Whether it’s anxiety about what to eat, how much to eat, your weight, your performance goals, when or how much to exercise, dealing with restriction, binging, or compensation ... you are not alone in these feelings. I share how a few of my clients overcame these holiday struggles and encourage you to reach out if you’d like this year’s holiday experience to be better than the last. When you envision what life would be like without anxiety about food during the holidays, send me an email at Lindsey.RiseUpNutrition@gmail.com and we can talk about how to get that dream to become a reality. More info can be found on my website at www.RiseUpNutritionRUN.com 

In this episode of Female Athlete Nutrition I share a bit about my personal journey with nutrition and athletics. Starting from a young age, I was determined, regimented, and focused on achieving my physical goals. Naturally, being regimented and focused on my nutrition became an important part of that athletic desire. I started counting calories at a young age and was strict with my diet. But this focus on nutrition only worked for a limited amount of time. By senior year of college, my strict nutrition habits were starting to hurt me. I wasn't reaching my athletic goals, I was gaining unwanted weight, and I was craving food all the time. I was frustrated with my body, felt like a failure at my sport, and perhaps worst of all, I felt like a fraud in my future career as a dietitian. Over the next few years I finally figured out how to stop dieting & restricting food, how to overcome disordered eating, how to enjoy food freedom, how to love my body, and all the while, while still achieving my athletic goals. If you want the same thing, don't wait as long as I did to get the help needed. I've walked in your shoes and I can show you the way. If you are frustrated with nutrition, find yourself with restrictive or disordered eating tendencies, visit www.RiseUpNutritionRUN.com to book a free consult with me or send an email to Lindsey.RiseUpNutrition@gmail.com so we can chat more!

In this introduction episode of the Female Athlete Nutrition podcast I explain who I am, how I became a sports dietitian, why I've transitioned into my full time business of exclusively coaching female athletes with their nutrition, why I am starting this podcast, and how this podcast is going to help you! If you’ve ever been frustrated with your body, confused about nutrition, obsessed with eating healthy or guilty when you don't,  struggled with disordered eating, female athlete triad, RED-S, been overwhelmed & exhausted by nutrition, or want to learn how to maximize your nutrition for performance, then this podcast is for you! Get excited and be sure to subscribe because the official podcast launch is coming very soon! To learn more visit the shownotes Follow me on instagram @Lindsey.RiseUpNutrition  Or get in contact with me today by emailing Lindsey.RiseUpNutrition@gmail.com