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
  • 235: Beyond the Triad, Fueling the Female Athlete & Intuitive Eating with Greta Jarvis

    235: Beyond the Triad, Fueling the Female Athlete & Intuitive Eating with Greta Jarvis
    Sep 4 2025
    01:23 – Meet Greta Jarvis Greta Jarvis, founder of the Center for Active Women, is introduced. Her background in public health, nutrition, and intuitive eating is highlighted. 02:40 – Greta’s Athletic Journey Greta shares her experience as a lacrosse player, her early start in the sport, and the challenges she faced with menstrual health as a young athlete. 04:10 – The Female Athlete Triad & Medical Normalization Discussion on how missing periods was normalized in sports, the lack of awareness among medical professionals, and the impact of the female athlete triad. 07:00 – RED-S and the Need for Advocacy Exploring the evolution from the triad to RED-S (Relative Energy Deficiency in Sport), the importance of education, and the need for systemic change in sports culture. 10:00 – Social Media, Diet Culture, and Disordered Eating How social media and cultural messages contribute to disordered eating and body image issues among athletes. 13:00 – Fueling the Adolescent Athlete The challenges of meeting nutritional needs for high school and college athletes, and the importance of early education on fueling and body respect. 16:00 – RED-S: A Broader Framework Why RED-S is a more inclusive and helpful framework for understanding energy deficiency, and how it applies to a wide range of athletes. 20:00 – Personal Stories: Bone Health and Recovery Greta shares her personal journey with amenorrhea, bone density loss, and the process of regaining health through nutrition and rest. 25:00 – Systemic Barriers: Access, Food Insecurity, and Team Support Lindsey and Greta discuss the role of social determinants of health, food insecurity among athletes, and the importance of community and team support. 30:00 – Intuitive Eating: Principles and Practice An introduction to intuitive eating, its 10 principles, and how it can be a powerful tool for athletes and non-athletes alike. 35:00 – Research and Misconceptions about Intuitive Eating Addressing common misconceptions, the evidence base for intuitive eating, and the importance of going to the source for accurate information. 40:00 – Greta’s Work and Resources Greta shares about her consulting work, resources for athletes and teams, and how listeners can connect with her. 45:00 – Rapid Fire Questions & Closing Fun rapid-fire questions for Greta, her favorite foods and sports, and final thoughts on community, support, and fueling female athletes. Greta Jarvis holds her Master of Public Health in Health Promotion and Master of Science in Nutrition, as well as certifications as an Intuitive Eating Counselor and Integrative Health Coach. The heart of her work is equipping women and girls to build peaceful and confident relationships with food, body, and movement. She sees individual clients and facilitates customized group events as the founder of the Center for Active Women; works as the Marketing & Media Manager for EDRD Pro, an organization providing online education for eating disorder professionals; and is the social media specialist and assistant for Evelyn Tribole, the co-author and co-creator of Intuitive Eating. In the spring, you can find Greta coaching high school women’s lacrosse and teaching the graduate-level Eating Disorders and Intuitive Eating elective at the National University of Natural Medicine. Website: www.centerforactivewomen.com Instagram: @centerforactivewomen 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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    1 h y 2 m
  • 234: Sport, Science, and Social Change: Dr. Sasha Gollish on Empowering Female Athletes

    234: Sport, Science, and Social Change: Dr. Sasha Gollish on Empowering Female Athletes
    Jul 31 2025

    In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports.

    Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile.

    Episode Highlights:

    • 01:26 Meet Dr. Sasha Gollish: Athlete and Advocate
    • 03:41 Challenges of Starting Professional Running at 31
    • 06:39 The Importance of Mentorship in Sports
    • 13:42 Creating Inclusive and Equitable Sports Environments
    • 22:38 Personalized Nutrition for Athletes
    • 30:06 Understanding Relative Energy Deficiency in Sport (REDS)
    • 31:02 Resources for REDS Recovery
    • 32:42 Childhood Nutrition Guidelines
    • 34:25 Navigating Perimenopause and Food Sensitivities
    • 38:45 Creatine and Its Effects
    • 42:47 Fasting and Its Implications
    • 53:43 The Importance of Mental State in Athletic Performance
    • 59:34 Rapid Fire Questions and Conclusion

    Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change.

    Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond.

    Links and Resources:

    Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/

    Yellow Running Shoes - Bridging the gap between research & practice: https://www.instagram.com/Yellow_Running_Shoes

    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
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    1 h y 5 m
  • 233: Skin Care & Acne Solutions: Nutrition, Hormones & Gut Health with Katie Stewart

    233: Skin Care & Acne Solutions: Nutrition, Hormones & Gut Health with Katie Stewart
    Jul 17 2025
    In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health.They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health.Episode Highlights:05:03 Special Guest Introduction: Katie Stewart06:56 Katie's Journey to Holistic Nutrition12:41 The Importance of Testing in Nutrition15:38 Understanding Acne Root Causes22:19 The Role of Emotional Wellbeing in Health24:24 Addressing RED-S in Female Athletes27:40 Understanding Sebum and Oily Skin28:29 Skin Hygiene Tips for Athletes31:15 Makeup and Sweating: What You Need to Know33:01 Hormonal Breakouts and Menstrual Cycle37:09 Healing Crisis and Acne41:10 Teen Acne and Environmental Factors48:12 Katie Stewart's Holistic Approach to Skin Health50:58 Conclusion and ResourcesKatie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within.Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix.Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare.Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again.She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out.As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out.Connect with Katie:@katiestewartwellnesshttps://www.facebook.com/katiestewartcoaching https://katiestewartwellness.com/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/redsCheck out WaveBye:DISCOUNT CODE for 15% off: LINDSEYCORTESDirect referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTESVisit WaveBye's Website: http://wavebye.coFollow WaveBye:@‌wavebyeinc on Instagram@‌wavebyeinc on TikTok@‌WaveByeInc on YouTube
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    54 m
  • 232: Water Polo, Endurance Sports, and AI Sports Nutrition with Elizabeth Inpyn

    232: Water Polo, Endurance Sports, and AI Sports Nutrition with Elizabeth Inpyn
    Jul 10 2025

    In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes and guest Elizabeth Inpyn, a certified sports nutritionist, discuss Elizabeth's extensive background in water polo and triathlon, the challenges of teen athlete nutrition, and the innovative use of AI in sports nutrition through the app Fuelin. The episode also highlights strategies to combat diet culture, the importance of personalized nutrition, and the role of hydration. Tune in for valuable insights and advice on fueling for optimal performance and overall health.

    Episode Highlights:

    • 01:22 Meet Elizabeth Inpyn: Credentials and Experience
    • 02:40 Diving into Water Polo: Challenges and Experiences
    • 10:18 Water Polo Nutrition: Fueling for Performance
    • 14:54 The Importance of Hydration in Water Sports
    • 20:04 Reflecting on Personal Nutrition Journeys
    • 29:54 Addressing RED-S in Female Athletes
    • 32:26 Applying Nutrition Knowledge to Triathlon Training
    • 33:32 Exploring Plant-Based Nutrition
    • 34:48 Starting a Coaching Business
    • 35:15 The Joy of Helping Others
    • 36:36 Balancing Performance and Health
    • 37:17 Family Influence and Health
    • 41:10 AI in Nutrition Coaching
    • 43:57 The Fuelin App
    • 54:45 The Importance of Proper Fueling
    • 57:55 Rapid Fire Questions
    • 01:01:00 Conclusion and Resources


    Elizabeth Inpyn, the founder, creator and NAME behind INPYN. Coach Elizabeth Inpyn has a long and successful career as an athlete and coach that began in the backyard pool, a three-lane, 25-yard lap pool. An NCAA Division 1 distance swimmer and water polo player, she transitioned into triathlon after college and is a multiple podium finisher at the Olympic and 70.3 race distance and a USAT National Qualifier at the Olympic distance.

    Resources and Links Mentioned:

    Inpyn Website: https://www.inpyn.com/

    Fuelin App: https://www.fuelin.com/

    Elizabeth's Instagram: https://www.instagram.com/inpyn

    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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    1 h y 4 m
  • 231: Perfectionism & Addiction: Dr. Samantha Harte's Approach to Holistic Healing

    231: Perfectionism & Addiction: Dr. Samantha Harte's Approach to Holistic Healing
    Jul 3 2025

    In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Dr. Samantha Harte, a distinguished physical therapist, author, and advocate for holistic wellness. Dr. Harte shares her journey through addiction, perfectionism, and trauma, highlighting how these personal struggles influenced her professional path.

    She discusses the importance of addressing root issues such as childhood trauma and the need for control, and offers insight into her framework based on the 12 Steps to help others find healing and resilience. The conversation delves into the parallels between addiction and over-exercise or obsessive dieting, urging listeners to confront underlying emotional pain and make transformative changes in their lives.

    Episode Highlights:

    • 01:48 Meet Dr. Samantha Harte
    • 03:27 Dr. Harte's Journey and Struggles
    • 04:40 Perfectionism and Addiction
    • 08:36 The Path to Physical Therapy
    • 16:11 The High-Functioning Addict
    • 25:27 Parallels with Athletes
    • 29:25 Addressing RED-S in Female Athletes
    • 34:16 The Haunting of Unresolved Relationships
    • 34:56 Postpartum Struggles and Body Image
    • 35:29 The Descent into Obsessive Control
    • 38:26 A Miraculous Turning Point
    • 40:19 Facing Grief and Finding Forgiveness
    • 45:08 The Path to Recovery and Self-Compassion
    • 53:36 Embracing Intuition and Personal Growth
    • 57:23 Conclusion and Final Thoughts


    Dr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness.

    Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of recovery so that anyone, addict or not, can turn their pain into power.

    Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/

    Instagram: https://www.instagram.com/drsamanthaharte/?hl=en


    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
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    1 h y 6 m