In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes delves into how to boost the immune system during the winter months to prevent common colds and flu. She addresses common misconceptions about nutrition, the importance of adequate calorie intake, and highlights essential nutrients like Vitamin C, Vitamin D, and Zinc that can help reduce the severity and duration of illnesses.

 

Lindsey also discusses practical food-based approaches and supplements to incorporate as part of daily routines for improved immune support. Additionally, she touches on the role of honey, garlic, and echinacea, sharing practical tips on how athletes can integrate these into their diets. This episode serves as an educational resource for female athletes striving to maintain optimal health and performance during the colder seasons.

 

01:22 Understanding Period Pain and WaveBye Solutions

04:07 Nutrition Tips for Boosting Immunity

07:01 The Importance of Proper Fueling for Athletes

11:46 Preventing Illness Through Nutrition and Hygiene

14:01 Supplementation and Immune Support

20:38 Addressing RED-S and Support Options

23:11 Vitamin C Dosage Recommendations

25:22 Delicious Vitamin C Smoothie Ideas

26:17 Daily Vitamin C Intake Tips

28:56 The Importance of Vitamin D

33:14 Zinc for Immune Support

37:35 Incorporating Honey and Garlic

43:13 Exploring Echinacea and Other Herbs

46:15 Final Thoughts and Healthy Habits

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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co

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