Female Athlete Nutrition Podcast Por Lindsey Elizabeth Cortes The Radcast Network arte de portada

Female Athlete Nutrition

Female Athlete Nutrition

De: Lindsey Elizabeth Cortes The Radcast Network
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As a Sports Dietitian for NCAA, professional, and recreational athletes alike, I know how powerful nutrition can be. I also know how quickly a female athlete can fall into the trap of under fueling which severely limits their health. That’s why I’m sharing my knowledge of female-specific nutrition, training, body image, and mindset to help you fuel your body to perform at your highest level. Whether you are looking for a competitive edge with your nutrition training and mindset, or looking to overcome harmful nutrition habits and body acceptance, you’ve come to the right place!

© Lindsey Elizabeth Cortes Higiene y Vida Saludable
Episodios
  • 238: Back to Basics: 8 Essential Sports Nutrition Principles

    238: Back to Basics: 8 Essential Sports Nutrition Principles
    Oct 2 2025
    In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance. Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths. Episode Highlights: 01:22 – Podcast Fundamentals and Listener Engagement 03:19 – Current Business Updates and Offerings 05:19 – Recommended Supplements for Female Athletes 11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health 17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery 20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus 22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion 26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets 29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options 33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros 36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands 39:41 – Conclusion and Resources Resources Mentioned: Reds Recovery Membership – Weekly group calls and chat support for athletes recovering from RED-S: lindseycortes.com/reds WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: wavebye.co Episode #229 with Dr. Margo Harrison – https://www.lindseycortes.com/podcast/episode/22d22223/229-wavebye-to-period-pain-nutrition-and-supplements-for-menstrual-cycle-health-with-margo-harrison-md Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @femaleathletenutrition, and private Facebook group
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    45 m
  • 237: Biggest Loser, Fit for TV, & Weight Loss from Sports Dietitian perspective

    237: Biggest Loser, Fit for TV, & Weight Loss from Sports Dietitian perspective
    Sep 18 2025
    In this solo episode of the 'Female Athlete Nutrition Podcast,' Lindsey Elizabeth Cortes, a sports dietitian, explores the complexity of nutrition and weight loss, specifically critiquing the Netflix documentary 'Fit for TV: The Reality of The Biggest Loser.' Lindsey delves into the harmful messages perpetuated by 'The Biggest Loser,' discussing its unhealthy methods, lack of proper nutritional guidance, and the psychological impact on contestants. She clarifies her stance on weight loss, emphasizing that while it can be part of a health journey, it should not be viewed as the ultimate goal. Lindsey advocates for a holistic approach to health, focusing on proper nutrition, movement, and overall well-being. Additionally, she proposes ways in which a TV show could better promote health through positive reinforcement and practical, life-applicable challenges. Episode Highlights: 02:14 Discussing the Netflix Documentary on The Biggest Loser 03:54 Critique of The Biggest Loser Show 20:22 The Role of Personal Trainers and Nutrition 24:18 Understanding RED-S and How to Address It 26:51 The Downfall of 'The Biggest Loser' 28:20 Transition to a Career in Dietetics 28:49 The Role of Weight in Sports Nutrition 29:44 Misconceptions About Weight Loss 31:14 Defining Health Beyond Weight 40:54 A New Approach to Health and Fitness TV 47:31 Final Thoughts and Resources For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram @‌wavebyeinc on TikTok @‌WaveByeInc on YouTube
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    53 m
  • 236: Athlete Mental Performance with Hannah Silva Breen

    236: Athlete Mental Performance with Hannah Silva Breen
    Sep 11 2025
    This episode of the Female Athlete Nutrition Podcast features Lindsey Elizabeth Cortez, a sports dietician, and Hannah Silva Breen, a PhD student in sport, exercise, and performance psychology. They discuss the mental health and body image issues that female athletes face. Hannah shares her journey from being an athlete to focusing on mental health and body image research. The episode delves into practical strategies to improve body image, the impact of social media, and the importance of body functionality. They also discuss systemic changes needed in sports culture to support female athletes better. In this episode, Hannah shared Body Confident Sport, a free online tool researched and co-developed by Tucker Center for Research on Girls & Women in Sport and the Centre for Appearance Research, with support from Dove and Nike. This tool is globally informed and tested, and works! There are brief education modules for coaches of girls, and resources for coaches to share directly with their athletes. Episode Highlights: 01:27 Meet Our Guest: Hannah Silva Breen 03:32 Understanding Mental Performance vs. Mental Health Counseling 09:49 Stigmas in Sports and Mental Health 14:19 Hannah's Journey: From Athlete to Mental Health Advocate 23:52 Addressing RED-S and Nutrition for Female Athletes 26:27 Body Image and Weight Bias in Different Sports 27:29 Exploring Body Image Issues in Team Sports 29:39 Impact of Social Media on Athletes' Body Image 32:10 Fitness Influencers vs. Athletes: A Comparison 35:40 The Misconception of Body Image and Performance 40:07 Strategies to Improve Body Image in Female Athletes 45:55 Creating a Supportive Environment for Athletes 50:35 Conclusion and Resources for Female Athletes For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds Check out WaveBye: DISCOUNT CODE for 15% off: LINDSEYCORTES Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES Visit WaveBye's Website: http://wavebye.co Follow WaveBye: @‌wavebyeinc on Instagram @‌wavebyeinc on TikTok @‌WaveByeInc on YouTube
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    55 m
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