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In this episode, I talk with clean sport advocate, running coach and podcast host Chris McClung. We explore Chris’ introduction to running, how his own injuries and training mistakes motivated him to learn more about training science, peak performance and coaching. Chris explains his training philosophy emphasizing variety and periodization, the power of the team, and the importance of recovery and fueling to support high training volume. We discuss how his approach to coaching female athletes focuses on the individual -regardless of their gender- understanding the whole person, their health and their goals. Chris references Stacy Sims’ book “Roar” and how his coaching experience has shaped his philosophy. This individualized approach transfers over to nutrition and our work with clients at Rise Up Nutrition. Chris and Lindsey explore the concept of racing weight, sorting fact from fiction. We normalize weight fluctuations within seasons and throughout life: hormones, aging, development, environmental conditions, hydration status and many more factors all influence the number on the scale. Chris states his own personal experience of running PRs at very different weights, reminding us that there is no one look to your fastest self. Rather, by focusing on nourishing your body with enough energy and respecting recovery, alongside smart training, the race outcome will take care of itself. In this episode, we dive deep into the topic of clean sport and Chris’ work with the Clean Sport Collective. We discuss how the organization came to be, the need for allies in the fight for clean sport, and how we can all do our part through signing the Clean Sport Collective pledge. Chris reveals the pervasiveness of doping in all sports and at all levels, elite and amateur, why athletes dope, and how subtle and nuanced taking banned substances can be. Chris explains why, no matter your level of participation, we all should care about what we put into our bodies and how we can ensure that any supplements we consume are clean. Look for logos and certifications like NSF, Informed Choice, BSCG and USP to know supplements, vitamins and minerals are safe from contamination and actually contain what you think they do! For more on clean sport and to hear the perspective of elite athletes, check out the Clean Sport Collective podcast. Hear more training talk from Chris on his coaching podcast Rogue Running.and at  www.roguerunning.com Sign the Clean Sport Pledge and learn more at  www.cleansport.org Follow Chris on Instagram and Twitter @roguechris @roguerunning and the Clean Sport Collective on Instagram and Twitter @cleansportco Chris’ Official Bio Chris is a running coach and co-owner of Rogue Running, a company with locations in Austin and Dallas that specializes in training adult runners for all distances from 5K to marathon and beyond. He is also a host for the Running Rogue and Clean Sport Collective podcasts. He's been running himself for over 20 years and coaching adult athletes for the last 15 years. He is passionate about the power of running to change lives.  Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious t

In this episode, I talk with a client of mine, Lindsay, who was enrolled in the Rise Up Nutrition FAST Track program. Lindsay shares the impact of the pandemic on her relationship with food and exercise as a high school athlete. Feeling isolated and out of control, Lindsay found purpose and comfort in controlling her nutrition and training. Despite initial satisfaction, Lindsay explains how this obsession led her down a path of disordered eating and over-exercising, something that a friend of hers picked up on. Lindsay and I highlight the importance of expressing concern to people we may see struggling in our own lives, even if the message doesn’t appear well received at the time. Lindsay explains how she reached a place where winning races and running wasn’t even fun anymore, and outside of that, life was miserable and family life was disrupted. This led Lindsay to seeking help, however, denial and misunderstanding meant her path to correct treatment was difficult: a very common story among our clients.  Lindsay enrolled in our Female Athlete System of Transformation (FAST track) program after her mental and physical health continued to decline. Lindsay explains how she worked with her own psychologist alongside Jenna and I, as registered dietitians, to get at the root cause of her mental health and nutrition struggles and ultimately overcome them.  The nutrition knowledge we teach our clients suited Lindsay’s personality type, allowing her to understand the importance of fueling appropriately and then implement changes. She shares the highs and lows of recovery: breaking her routines and food rules ultimately led to Lindsay seeing positive changes in her mental and physical health: feeling more energized and happier, able to perform better, socialize and laugh more are just some.  Healing her relationship with food has allowed Lindsay to get more out of life and fully embrace her collegiate experience. In spite of now fueling appropriately, Lindsay shares the long-lasting consequences of underfueling, including a recent stress fracture diagnosis, how she has accepted her changing body, and ultimately finding the “real Lindsay” again. Refer back to Episode 21: Hydro Interval Training, Endurance Coaching & Nutrition with Melis Edwards for more information on aqua jogging and cross training. Lindsay’s Official Bio: Lindsay is a recent client of mine who began working with us at Rise Up Nutrition at the beginning of her freshman year of college, Fall 2021, having struggled with food for close to two years. Lindsay is a NCAA D3 collegiate track and field and cross country athlete for Colby College. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I talk with the University of Minnesota Head Men’s and Women’s Cross Country Coach Sarah Hopkins. Coaching through the Covid 19 pandemic has presented unique challenges, but Sarah explains how the extra year of eligibility awarded to student-athletes has benefitted her team. The extra year of training and development has seen her teams earn notable NCAA finishes. Sarah discusses the college recruitment process and her approach to coaching that is designed to have athletes performing their best during their junior and senior years. She presents the trajectory of endurance athletes as one that sees them peaking in their 30s, rather than in high school or college. We delve into the impact of puberty on athletics and how fundamental this period of development and body change is for long term success. While weight and hormonal changes may initially correlate with decreased performance, Sarah reminds us that if we ride the train, we will come out the other side stronger and more resilient, setting us up for success far greater than what our pre-pubescent selves could ever have achieved. We touch on the nuance of athletic bodies, how individuals are built uniquely and are meant to look different to teammates, rivals, and even themselves at different stages of life: there is no one “fit” or “fast” look, and our genetics mean that we are not supposed to all be the same shape or size. Sarah mentions how necessary fueling properly is for bone development, strength and injury prevention: there are no shortcuts to success and consistency wins overall. Sarah and I discuss addressing nutrition concerns, identifying red flags, and the importance of referring athletes out for professional help. As with training and recovery, the best approach to nutrition is individualized and there are multiple different paths to success. Sarah reminds us to remove the good/ bad food labels, emphasizing our “all foods fit” approach, and how she models healthy habits with her athletes. This modeling extends to her identity as one of very few female head coaches, and Sarah explains the gender imbalances that are still very apparent and the changes that need to be made to get more women in positions of power. Follow Sarah Hopkins on Twitter and Instagram @mnxcCoachHop Sarah Hopkins’ Official Bio: Sarah is the Head Men’s and Women’s Cross Country Coach at the University of Minnesota. Sarah took over the Women’s cross country team in 2013 and the men’s team in 2021 after serving as a volunteer coach at Minnesota for 8 years. She was named both the 2020 and 2021 Midwest Region Coach of the year, as well as the 2021 Big Ten Coach of the year. Sarah coached the men’s team to their first NCAA appearance in 6 years and the women to two top 8 team finishes the last two seasons.  Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

This episode of the Female Athlete Nutrition podcast is a solo episode centered around New Year goal setting. Before diving deep into the main topic, Lindsey shares some big life updates having recently given birth to baby Gabriel. Lindsey reminds us all to have patience and compassion for ourselves and for the things that are out of our control when looking to the future. As with every New Year, this January comes with an overwhelming amount of societal pressure and diet culture messaging to transform ourselves into someone new. Lindsey touches on the importance of how we frame our goals and offers up several things to think about:  -Instead of focusing on changing ourselves, why not work on self-compassion? -Shift from resolving to break old behaviors and restrict yourself, to thinking of things to add in and new positive habits to create. -Focus on a couple of smaller, realistic goals rather than on many big and unrealistic expectations. Lindsey acknowledges the low success rate for most New Year’s resolutions before talking us through 5 strategies for success. These strategies start with brainstorming areas you have more control over, before thinking through SMART goals: specific, measurable, achievable, realistic and timely targets for ourselves. Lindsey classifies goals into outcome, performance and process goals, explaining how the amount of control you have varies across these different types: you have the most control over the process, outcomes aren’t guaranteed. After defining your goals, creating boundaries, and identifying the processes required to achieve them, Lindsey offers up the 3 R’s for forming habits: reminder, routine and reward. Consistently practicing these goal-directed habits and processes are the keys to successfully achieving your goal. This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

In this episode, I talk with a client of mine, Alana Asch, who was enrolled in the Rise Up Nutrition Group Coaching program. Alana unpacks her disordered relationship with food from a child until now in her late 20s, beginning with food anxiety and severe restriction, then a diagnosis of anorexia nervosa as a teenager. She reveals how competitive and controlling traits, when applied to eating, ultimately hurt her physically and mentally. Alana opens up about her experience in an eating disorder treatment facility that proved unsuccessful as she fought to manage her anxiety through controlling her food. A lack of support and feelings of being out of control then led Alana down a path of overexercising, alcohol and drugs. These behaviors, alongside self-harm and promiscuity, commonly accompany mental health struggles as sufferers substitute one for another. Despite a masters degree in strength and conditioning and a solid nutrition understanding, Alana reflects on the difficulty she had applying her knowledge to herself. Through the Group Coaching program, Alana was able to unpack the belief she held about having a “sugar addiction”: restricting during the day led her to craving sweets in the evening. Alana explains how this holiday season, by fueling correctly and learning that all foods fit, she has noticed a difference in her mindset when surrounded by an abundance of the sweet treats she used to crave so much. At Rise Up Nutrition, we aim to keep our clients active throughout their program, allowing them to experience how optimal fueling benefits performance. Alana shares how fueling with more carbohydrates throughout the day translated to increased energy and improved performance in the gym. We touch on the value of a coach, both for athletics, mindset and nutrition, and Alana’s coaching business, The Better Coach. Alana underlines the importance of seeking professional help, no matter your knowledge level, from someone you trust and can truly empathize with your struggles. Alana Asch’s Official Bio: Alana Asch was one of my clients and a certified strength and conditioning coach with a master’s degree in exercise science. Alana grew up a female athlete, focusing on soccer. Her soccer team ran a lot for their training, so when she stopped playing soccer she continued running and completed several marathons and half marathons. After being confused as to why she could run a marathon but not do one pull-up, she became interested in strength and conditioning. That’s when she went back to school and obtained a master's degree and, as mentioned, is now a strength and conditioning coach with her own business, The Better Coach. When she’s not coaching others, Alana enjoys training herself. Though not training for any specific event at the moment, Alana enjoys getting after some runs and weight training regularly. Find Alana and her business, The Better Coach, on Instagram @thebettercoach And online at alanaasch.com  Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I talk with Oiselle-sponsored professional runner Rebecca Mehra. We touch on the challenging college transition period, and Rebecca shines a light on the importance of making mistakes to learn and grow from them to become a better athlete. From a disappointing freshman year that saw her plagued by injury after injury, Rebecca turned it around to have a breakout sophomore year. After making that leap, Rebecca found herself riding a frustrating plateau, and here she speaks to the importance of patience, commitment, and playing the long game. Rebecca explains her unlikely transition into professional running, feeling like she had untapped potential to realize on the track. Making the 2020 US Olympic Team Trials in both the 800m and 1500m was a momentous achievement that Rebecca credits with her consistent and patient approach. Rebecca shares her journey with nutrition, from being blissfully ignorant in high school to first being exposed to a culture of disordered eating in college. As a reaction to seeing the negative consequences of athletes restricting, Rebecca explains how she felt compelled to do the opposite and eat whatever she wanted to. Freshman and sophomore year of college saw big shifts in Rebecca’s nutrition approach towards both extremes, before she found a happy medium that balanced an unrestricted approach with healthy habits. Working with her college sports nutritionist, Rebecca explains how she tailored her nutrition to prioritize recovery and improve performance. Knowledge was power for Rebecca, and a better understanding of food saw her make big leaps in her training consistency, performance and health. With all the knowledge she now has around optimal fueling for performance, Rebecca’s balanced and fun approach to nutrition, incorporating desserts in daily and alcohol in moderation, has seen her reach new levels of athletic performance. Other tips Rebecca gives include: prioritizing hydration,  post-workout fueling, and building balanced plates, alongside eating enjoyable food and listening to hunger cues and craving; no food is off limits! Rebecca enlightens us to her love of cheese and the story behind how an off-hand comment at the Olympic Trials made for a viral tweet and pounds of cheese turning up on her doorstep. More than an athlete, Rebecca shares her work off the track working with the Mayor of Bend, her experiences abroad, being part of an all-women team and company and more. Follow Rebecca Mehra: Instagram @rebecca_mehra  Twitter @rebecca_mehra Rebecca Mehra’s Official Bio: Rebecca Mehra is a professional middle distance runner competing in the 800m and 1500m with Littlewing Athletics, an all-women's team based in Bend, Oregon, and sponsored by Oiselle. Rebecca is also a public policy professional, having served as a special assistant to the Mayor of Bend, and most recently a Campaign Manager for a local candidate running for office. Rebecca received her undergraduate and Master's degrees from Stanford University, in international relations and communications respectively. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I talk with a client of mine, Anna Grace, who recently graduated from our Female Athlete System of Transformation program (aka the FAST Track). Anna Grace shares about how her drive to perform at her best in soccer led her down a path of disordered eating and over-exercising that zapped her energy and impaired her performance. Anna Grace explains how the comparison trap to professional athletes and desire to “look like an athlete” fuelled her drive to train harder and restrict her diet more. This “discipline” backfired leaving Anna Grace frustrated at her lack of athletic improvement, ultimately injured and not achieving her goal of participating in NCAA D1 sports. Listening to podcasts like the Female Athlete Nutrition Podcast, coupled with the low of being injured, led Anna Grace to recognizing signs and symptoms of RED-S in her own life, including: low energy, mood fluctuations, menstrual irregularities and amenorrhea. We discuss how her internalized image of what an athlete looks like wasn’t a picture of health. Anna Grace’s journey to getting healthy wasn’t a quick fix, nor is it for anyone recovering from chronic under-fuelling and overtraining, but with patience and persistence she has made huge progress. Anna Grace reflects back on the challenges of recovery, and speaks on the despair she felt from an overload of information when the severity of RED-S really hit home for her. Seeking help from specialists like Dr Nicky Keay, who I spoke with on Episode 38 of the Female Athlete Nutrition Podcast, and myself at Rise Up Nutrition, Anna Grace shares the progress she made regaining her menstrual cycle, changing her thought patterns and mindset, and building up her training in a health-supporting way.   We discuss the emotional rollercoaster of RED-S recovery: first the frustration of not achieving athletic results and the denial of anything being wrong, to acknowledging disordered habits and then working to change them, to the fears of body change and feeling  trapped and powerless to change. While Anna Grace wished for a quick fix and instant solution, the journey she went on, engaging in the Rise Up Nutrition FAST Track program, has created far more sustainable and worthwhile changes that have set her up for greater long-term health and happiness. Anna Grace leaves us with the reminder to trust the process and have patience and hope throughout. Follow Anna Grace’s food Instagram @athletes_love_food. Anna Grace’s Official Bio: Born in Memphis, TN, Anna Grace now calls Albuquerque, NM, home when she is not at college. Anna Grace has played soccer since she was 4yrs old, competing at a high club level throughout her teenage years with goals to play NCAA Division 1 soccer. Anna Grace has recently gotten into running while still playing club soccer at Mississippi State University, where she is a junior majoring in computer science with a minor in Biochemistry. Anna Grace enjoys posting on her food Instagram @athletes_love_food. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I talk with 4x Olympian and multiple time World and Olympic medallist Brittany Reese. We touch on her recent experience in Tokyo at the 2020 Olympic Games, and how she embraces different cuisines and foreign food cultures when frequently competing abroad. Brittney speaks about the diverse athletic background she developed, pursuing team sports before finally specializing in track and field after playing collegiate basketball! From being encouraged by her mother to pursue collegiate track and field, to having her college coach persuade her to turn pro early, Brittney shares the importance of having people that believe in you and the power of role models. Disappointment at the 2008 Olympics was the catalyst for Brittney exploring the role nutrition has to play in performance, seeking professional help from the on-campus sports dietitian. Brittney attributes her nutrition changes and gained muscle mass to huge leaps in performance, allowing her to maximize her potential. Brittney speaks about the normal fluctuations in her body composition and weight throughout the year, and how she prioritizes maintaining her muscle mass and micronutrient levels over a focus on “lighter equals faster”. Brittney’s success and longevity in track and field is testament to optimal and relaxed approaches to nutrition and recovery, and to her emphasis on fueling for performance and strength over leanness and looks. Off the track, Brittney teases us with her passions for apparel design, coaching and giving back to younger generations. Looking to the future, Brittney talks transitions away from elite athletics to spending more quality time with her son. Follow her on instagram and Twitter @daljbeast and find the Brittney Reese Fan Club: mykeychain.co/DaLJBeast Brittney’s Official Bio: Brittney Reese was born in Inglewood, California and raised in Gulfport Mississippi. She graduated from Gulfport High School as a state champion in both the long jump & triple jump. After high school she attended Mississippi Golf Coast Community College where she would play basketball and go on to earn Junior College All-American honors in the sport. Following her time there, Brittney took her talents to the University of Mississippi where she would truly find her calling in Track & Field and earn her degree in Entrepreneurship. After Ole Miss Brittney goes on to become one of the winning athletes in US track & field history. She is an Olympic gold & silver medalist, and seven-time world champion, the indoor American record holder & she is 3rd all-time on the American outdoor list. When Brittney is not competing on the track Brittney is a mother, philanthropist, sneaker head, gamer, coach, and fashion aficionado, and investor. Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this very special Happy Birthday Podcast episode I reflect back on this first year of hosting a podcast. Starting in November 2020, the Female Athlete Nutrition podcast was created to spread my message of fueling optimally to maximize our potential as female athletes. My hope was to reach a wider audience, beyond the clients I work with at Rise Up Nutrition, and share my knowledge around to empower females to be fierce, fit and fueled. In this episode, I touch on the fears that held me back from recording a podcast sooner, the feelings of imposter syndrome around sharing information other people have already said before. My motivation to push past these fears has always been to reach someone, somewhere, who hasn’t already heard this message. I share my struggle with self-criticism, and hearing myself talk regularly on a podcast has brought its own challenges, such as inviting on great guests, preparing for episodes and asking the “right” questions, alongside my full-time work at Rise Up Nutrition. I touch on some of the amazing guests featured on the Female Athlete Nutrition podcast: Olympians like Terin Humphrey and Katie Nageotte, professional athletes and past clients of mine such as Mary Cain and Cali Schweikhart, esteemed experts Dr Emily Kraus and Nancy Clark, friends, family, colleagues at Rise Up Nutrition and more. The amazing feedback I’ve received from you FANS, supporters of the Female Athlete Nutrition podcast, has kept this going! Because of you, and the following we’ve gained worldwide, this podcast celebrates its first birthday, the first of many to come. Together, I believe we can all embody my “F’s”: fierce, fit and fueled in all aspects of life. Join this movement as we embark on year 2! Is there someone you want to hear from on the Female Athlete Nutrition podcast? Do you have a story to share? Let us know at info.riseupnutrition@gmail.com   SIGN UP FOR OUR EMAIL LIST FOR EXCITING UPDATES! SIGN UP HERE   Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I speak to registered nurse and hypnosis for permanent weight loss coach, Leslie M Thornton. Leslie shares her early entry into diet culture, disordered eating habits and fad diets as a child. These early experiences left their mark on Leslie into her adult life, something which her work with the unconscious mind has revealed. We touch upon the comparison trap and fear of what other people think of the way we look. After dispelling this myth and embracing hypnotherapy, Leslie explains how she started to accept her body and develop a healthier relationship with food and her body image. Leslie describes the workings of our unconscious mind, how it processes 90% of our thoughts and brain activity, whereas only 10% comes from the conscious mind. Hypnotherapy allowed Leslie to quieten her conscious mind enough to then prime her unconsciousness with empowering and affirming messages. Hypnosis can help individuals explore their own internal biases and find freedoms from fears around food, body image, weight changes, performance and more. As a hypnosis coach working virtually, Leslie’s approach is highly individualized and personalized to each client’s needs, and can be thought of more as a journey than a quick fix. This conversation focuses more on how reworking the blueprint of our unconsciousness can have permanent and long-lasting results on our happiness, feelings and beliefs, independent of our weight and body shape, than it does on weight loss. Leslie’s Bio Leslie M Thornton is a registered nurse and hypnosis for permanent weight loss coach. Leslie Thornton used to always be thinking about food, body, and weight. She always wished that if she had 3 wishes from a genie that she could eat whatever she wanted and never gain any weight. Thinking this would always be her cross to bear, Leslie just about gave up, when she stumbled upon hypnosis and everything changed. Find Leslie her own podcast ‘Hypnosis For Permanent Weight Loss podcast’, and website https://lesliemthornton.com/ This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Lindsey acknowledges that the holiday period can be a challenging and anxious time for those struggling with disordered eating. Diet culture bombards us with mixed messaging on how to control ourselves and “be good” throughout the holidays. Society contrasts this with messages of indulgence and letting go of control. Both ends of this divide lead us to feeling guilty and bad about ourselves, caught up yo-yoing between periods of “strict control” and periods of feeling “out of control”: there is no winning here! Lindsey highlights the association between restricting and “being good”, explaining how obsessing over not indulging in holiday treats places us into the scarcity mentality where we constantly think about the food and good times we are missing out on. On the other hand, binging and splurging with a “last-supper” mentality also leaves us full of guilt and thoughts about food. Lindsey emphasizes that the solution to these extremes lie in getting rid of the divide between what we think we “should” be doing and what we want to be doing, the divide between restriction and binging, controlling and feeling out of control. She shares how changing beliefs and creating our own vision for how we want to feel during the holidays is the way forward. Happiness over the holidays starts with reflecting on the relationships you wish to have with food and your body, independent of diet culture and the circulating messages, then focusing on living authentically in line with your unique beliefs: there is not one way to “do right” over the holidays! Lindsey reminds us to stay present and focus on the meaning of the holiday, rather than on the messaging of diet culture. By embracing a mindset of abundance and appreciating the connections to loved ones that we have missed out on recently, we can enjoy moments free from food guilt and shame. At Rise Up Nutrition, we challenge you to create your own beliefs for the relationships that you want with food and your body over the holidays, to find balance somewhere in the middle free from either extreme of restriction or binging: there is another option! Refer back to episode 3 of the Female Athlete Nutrition Podcast for more help on navigating food over the holiday period, avoiding the scarcity mentality, and staying present during this time of celebration. Click HERE to Sign Up for Our Email List & stay up to date with more resources, content, and exclusive offers on services & programs! This episode is brought to you by the Rise Up Nutrition Group Coaching Program Click here to Learn More & Join the Waitlist Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

In this episode I spoke to Dr Vonda Wright, orthopedic surgeon, researcher and international speaker, on her career in medicine and passion for mobility. She speaks on her philosophy, empowering her patients through movement to take control of their long-term health, and her focus on an active daily lifestyle rather than structured exercise. Mobility is only 1 of the 5 pillars of health: sleep, nutrition, mobility, social interaction and detoxification. Vonda promotes balancing mobility with rest, restoration and smart nutrition, and speaks on her passion for helping others take control of their health and performance by sharing on the role of epigenetics: how our daily practices can actually influence our own genes! Transitioning into Vonda's work with women, “Women’s Health Conversations”, she emphasizes that women's health is far broader than just fertility, and how it all starts with policy and decision making. Vonda reminds us all that we need to prioritize our well-being and make conscious decisions to feel better through our actions and habits: we are worth the daily investments in our health. Her approach includes a focus on body composition rather than weight, embracing body diversity. Despite her vast experience working with elite athletes, she emphasizes the similarities between elite and non-athletes: the same 5 pillars of health still apply.  We finish off by discussing how Vonda "does it all", and she gives us all tips on integrating, delegating, and working smart to make life happen. She shares about her latest writing projects, including her next book the “Playbook for Raising Healthy Athletes”, offering advice to parents on avoiding early specialization and promoting healthy habits in children.  Learn more about Dr Vonda Wright and her books by checking out her websites: https://www.drvondawright.com/ http://www.ajles.life/ Follow her on instagram @DrVondaWright & @ajleslife Listen to Dr Vonda’s podcast “HOT For Your Health” here: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993 Dr. Vonda’s Official Bio Dr Vonda Wright, MD, MS, FAOA Dr Vonda Wright is an orthopedic surgeon, sports doctor, speaker and author, women’s health advocate, and researcher. She draws from her 20 years of research and clinical care of elite athletes and executives alike to provide the actionable steps for making the rest of life the best of life.  A world-wide speaker for influential corporate, foundation and association audiences, Dr Wright is also an internationally recognized authority on active aging and mobility, and an innovator focused on optimizing personal and professional performance at every age from the backyard to the ball field to the boardroom via building physical and mental hardiness and resilience across the lifespan. Author of 4 books on topics surrounding active aging and precision longevity, and founder of the non-profit, “Women's Health Conversations” which ignited a national conversation on women’s health, and host of the HOT for your Health Podcast, Dr Wright is reshaping the way we think of aging in this country. This episode is brought to you by the Rise Up Nutrition Group Coaching Program Click here to Learn More & Join the Waitlist Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I sit down with fellow Rise Up Nutrition LLC dietitian Jenna Stranzl, our first repeat guest. Catch our previous conversation where Jenna shares her story on episode 30 of the Female Athlete Nutrition Podcast.   Today we discuss the most rewarding parts of helping our clients overcome their fueling concerns, seeing how mindset shifts have led to huge transformations across their whole lives. Jenna and I talk about the education and experience required to become a dietitian, some of the different dietetic careers paths, and how to find what suits you. Despite certainly practicing what we preach, Jenna and I are still evolving our own relationships with nutrition and our bodies. New chapters and different stages of life bring new and different challenges of their own, requiring us to constantly check in and evaluate our thought patterns and behavior. We touch on struggles in our own personal and professional lives, and how working with clients has improved our own body image: the tools that we equip our clients with we also use ourselves. Being fit, fast and fueled is not defined by the absence of struggle and disordered thoughts, the difference is in how we react to them. I speak on my personal mind and body changes throughout pregnancy, and how I’ve had to shift my view of exercise and weight gain during and post-partum: the pressure to get your pre-pregnancy body back is real but not realistic or healthy! Similarly Jenna reflects on her own journey with running and challenging some lingering "food rules" like having Splenda often! The way we invest in our clients is by investing in ourselves first. And Jenna and I share how we have started coaching each other through challenges in our own lives: even dietitians need dietitians sometimes! Stay tuned for regular progress updates on social media by following @female.athlete.nutrition! Jenna’s Bio Jenna Stranzl has been a dietitian with Rise Up Nutrition since January 2021. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. Notably, she has raced in the NYC Marathon and Marine Corp Marathon among many others. In addition to fueling female athletes here at Rise Up Nutrition, she is also the Sports Nutritionist for NY Islanders NHL and AHL Organization. She has worked with many collegiate and professional athletes including PGA tour, IMG Academy, Penn State and University of Pennsylvania athletics.  Follow Jenna on Instagram @_jennalee and continue to follow her journey through our Instagram page and stories @female.athlete.nutrition   This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode, I speak to the 2020 Olympic Champion in the pole vault, Katie Nageotte. She touches on her bumpy build up to the Olympics and how she overcame adversity along the way to capturing the gold medal. This adversity included her losing weight following an episode of food poisoning that she felt was detrimental to her performance: lighter is not better! Katie details her steady progression in the pole vault from high school beginnings to NCAA D2 success and into her professional career. College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights. Katie speaks of her nutrition journey from days of underfueling and underperforming to now adopting a more flexible and relaxed approach. Her fueling struggles began in college, and into her early professional career Katie fell into the comparison trap, competing on the pro circuit in a sports bra and buns and not feeling like she matched up to her competitors. By obsessing less on food, weight and appearance, and focusing more on fueling for performance, staying full and satiated, Katie started to jump higher and have more success. To reach higher heights, Katie has had to gain strength: yes, that meant gaining weight! Her fear about body image was flipped: gaining weight resulted in her leaning out and looking stronger rather than “softer”. Katie advocates for the support of a dietician, coach, physician and a healthy environment that cultivates good habits around food, weight and training. We can all learn from how Katie has improved her body image, by caring more on performance and what the body can do rather than on what it looks like. Katie now embraces weight fluctuations and body changes throughout the year, and enjoys eating without restrictions. Katie’s Bio Katie Nageotte 2020 Olympic Champion in the Women’s Pole Vault. Katie grew up in Olmsted Falls, Ohio – a suburb of Cleveland. She was a Division 1 State Champion in 2009 and a D2 national champion in 2013 at Ashland University. The 2x US champion, Katie has the 4th highest jump in the history of the sport of pole vault at 4.95m (16ft 2inches) Follow Katie on Instagram @ktnago13 This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

In this episode I chat to Kelly, mom to one of my clients, Kendall, and we hear a parent’s perspective of walking through eating disorder recovery alongside her daughter. She speaks of the frustrations and limitations of in-person care, and how the Internet and virtual platforms offer greater accessibility to specialists and targeted treatment programs, like what we offer at Rise Up Nutrition. For Kelly, an early sign of Kendall’s eating disorder was severe constipation and GI distress, alongside mood and personality changes. However, despite her over-exercising and obsession with eating healthy, for months Kendall’s eating disorder went unnoticed - an all too common reality. We discuss the more subtle red flags and the importance of finding the right professional. Kelly gives hope to anyone suffering that with the right help, recovery is possible much faster than you may imagine! And to parents, she reminds us there is no room for blame: you did not cause your child’s problem, nor can you fix it! Kelly’s advice to parents includes listening, empathizing, avoiding body comments, and understanding that first the child has to be wanting to recover before treatment is effective. Eating disorders affect the whole family, and it’s not just the one with the diagnosis that struggles and needs support. For Kelly, communication between everyone involved was key for Kendall and the whole family. She credits Kendall’s transformation through the Rise Up Nutrition FAST Track Program with giving Kendal back a life free of food and exercise obsession, and restoring her daughter’s fun and lively personality. This program also helped Kelly overcome some of her own habits deep rooted in decades of diet culture: Kendall wasn’t the only one who found food freedom!  Kelly’s Bio Kelly is mom to Kendal, one of my clients who has been through the Female Athlete System of Transformation (FAST), the 12-week program we offer at Rise Up Nutrition to overcome disordered eating and exercise. Kelly writes this to listeners: During the 2020-21 school year, my daughter, a senior at the time, developed an eating disorder while we were all in quarantine shut-down. For months, neither she nor I understood that she had an eating disorder because she was under-eating and overexercising. We thought eating disorders were either not eating or binging and purging. She was seeing GI specialists, a gynecologist, and cardiologist for all the problems that came with this disordered eating. No one could give us answers as to why she was so sick until we contacted Lindsey. With Lindsey and Jenna's help, my daughter went from a girl who spent so many days sick and exhausted in bed, nauseous and constipated, to a happy, social, energized freshman college student. The change has been unbelievable! I really want listeners to understand that there are a variety of eating disorders, not just starving and/or binging. We saw so many doctors, and no one addressed this issue. They pulled us aside and asked if we thought she had a disorder, but never looked at her food intake or exercise output. I also want parents to know the signs and signals of an eating disorder: constipation, nausea, exhaustion, no period, low heart rate, etc., especially if your child is an athlete. Doctors simply say that the low heart rate and lack of a period are signs that she is a healthy athlete. She was far from healthy! So many medical missteps in this process! This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support: www.RiseUpNutritionRUN.com/REDS

In this episode I chat with professional runner Dani Shanahan about running, injury, and food of course! We chat about her recent PRs in the 5k and 10k which were followed by injury and the challenges that she has faced as she keeps the long term goal of proper recovery in mind. With that, we address nutrition changes during injury (or more appropriately I should say, nutrition changes that shouldn't happen during injury). Dani shares her enjoyment of food and we talk about how "emotional eating" like eating ice cream or a good grilled cheese can bring comfort during certain times and shouldn't be something that is demonized! We also discuss the challenge she faces with nutrition when her mileage & training increases and how she keeps up with it all as part of her job to train AND fuel! This episode is brought to you by the Rise Up Nutrition Group Coaching Program Click here to Learn More & Join the Waitlist Dani Shanahan's full bio is below: Dani is a professional runner and member of Hoka Northern Arizona Elite. A graduate of Loyola Marymount University, she signed with Hoka and NAZ Elite in 2018. After a first few years that showed potential but not many breakthroughs, Dani ran under the Olympic Standard at the Sound Running Track Meet last December, clocking 31:22 in the 10k, a personal best of one minute. A few months later she followed up that breakthrough performance with a 9 second 5k PR , running 15:17. Currently, Dani is coming back from an injury that sidelined her for the rest of the spring and is looking forward to getting fit for this fall. Connect with Dani on Instagram @danishani

In this episode I chat with Associate Professor and exercise scientist Dr Shona Halson on all things recovery to optimize health, performance, and training adaptation. She defines recovery as bringing the body physically and psychologically back to homeostasis, balancing out the stressors. Dr Halson advises us to plan recovery into our schedule alongside training, and periodize fatigue with the season of training to drive adaptation. She emphasizes that the good stuff happens when we rest and recover! Shona explains the recovery pyramid and offers up plenty of top recovery tips: sleep and nutrition form the base, followed by mental recovery, and then topped off with recovery modalities like ice baths and compression techniques. We all must learn to embrace sleep flexibility, accepting that we’re not going to be able to get the “optimal” 8hours every night, especially around race day: anxiety is not going to lead to better sleep! Shona sorts fact from fiction around popular recovery modalities: ice baths, compression garments, water immersion, contrast bathing, massage and foam rolling. She gives advice on recovery frequency and periodization around training and competition to maximize adaption and peak performance. We discuss the signs and symptoms of overtraining syndrome versus under-recovering: mood changes, fatigue, increased effort perception, soreness, injuries, and decreased performance that indicate athletes’ aren’t recovering adequately to the demands of training and life. Dr Halson highlights the importance of listening to our bodies: no fancy technology can indicate our recovery status better than our own feelings of tiredness! Follow Shona on Instagram @shonahalson and Twitter @ShonaHalson  Learn more about Shona’s work https://www.researchgate.net/profile/Shona-Halson https://scholar.google.com/citations?user=I-5u6UIAAAAJ&hl=en Shona’s Official Bio Dr Shona Halson is an Associate Professor at the School of Behavioural and Health Sciences, Australian Catholic University. Previously, Shona was a Senior Physiologist at the Australian Institute of Sport for 15 years. Shona has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue and travel. Shona is an Associate Editor of the International Journal of Sports Physiology and Performance, and Shona was selected as the Director of the Australian Olympic Committees Recovery Centre for the 2008, 2012 and 2016 Olympic Games. Shona consults regularly to world’s leading brands including Nike and the Australian Open Tennis Tournament. This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Today I interview Anna Rohrer, experienced runner and mindset and performance coach. This episode touches on it all: athletics, nutrition, and mindset! We discuss her personal experiences with running starting at a young age with success in high school being named Gatorade Girls XC Runner of the Year in 2014-2015 and 2x National Footlocker Champion, helping her land a spot on Notre Dame's XC & Track and Field teams. But this success was not achieved without many hardships along the way, including major injuries. From being one of the best in the nation to being in a wheelchair with injury soon after, Anna quickly had to reframe her mindset and stay positive in order to find continued success. Anna's mindset shifts also helped her along her nutrition journey. In college she sought help from a sports dietitian and kept an open mindset to learn how to nourish her body better, while pursuing careers in the field of science that helped her understand the importance of food as fuel. Now Anna is a coach and mentor to young athletes while also helping high level professionals with mindset. To connect with Anna you can find her on Instagram @coachannarohrer & annarohrer97 and learn more about her mindset and performance coaching at www.next-level-racing.com dreamfuelcoaching.com Anna's Official Bio: Anna Rohrer grew up in Indiana and started running in the 7th grade. She was a 5x national champion in high school, 8x All American for the University of Notre Dame where she studied neuroscience and earned her master's in business management. After graduating she ran professionally for the Boston Athletic Association and started her own coaching and mentoring business for athletes, Next Level Racing. Currently, she is still coaching athletes and have a full-time job with Dreamfuel as a mindset and performance coach for high growth companies. This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

In this episode I chat with Selene Yeager, host of Hit Play Not Pause, a Feisty Menopause podcast for active, performance-minded women. We talk about the realities of female athletes going through menopause, shedding light on a topic that has not been discussed for far too long! Selene is on a mission to help women continue to train and feel great in their bodies no matter their age or hormone fluctuations by educating women on what is happening to their bodies and what they can do about it... which we discuss in this episode! So no matter your current age, I hope this episode inspires you that you do NOT have to slow down in your athletic career just because of your age and inspires you with the knowledge of what happens to your body during menopause. Selene is a top-selling professional health and fitness writer who lives what she writes - as an NASM certified personal trainer, USA Cycling licensed coach, Pn1 certified nutrition coach, pro licensed off road racer, and former All-American Ironman triathlete. To connect with Selene and learn more about Fiesty Menopause please connect with @feistymenopause on instagram and request to join the Hit Play Not Pause Group on Facebook! You can also head directly to https://www.feistymenopause.com/ to learn more or sign up for their summit this month! This episode is brought to you by the Rise Up Nutrition Group Coaching Program Click here to Learn More & Join the Waitlist Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com

Today I chat with professional runner Angel Piccirillo about her running career including her experiences working under a female coach at the college level to a now-all female sponsored team Oiselle. We also chat about diversity in the sport of track and field including her experiences as Black American distance runner. Angel is from Homer City, outside Pittsburgh, PA. She attended and ran for Villanova University, competing in anything from the 4x400 to cross country, but now mostly focuses on the 800-1500m as a pro. She is a 9x All American and NCAA 1000m record holder. She also recently competed in the US Olympic Trials in the 800meter race. Angel is engaged to fellow runner Patrick Tiernan who is an Australian Olympian and she has a dog she adores, Bailey. Connect with Angel on Instagram at: @angelp_1010 This episode is brought to you by the Rise Up Nutrition Group Coaching Program Click here to Learn More & Join the Waitlist Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com