Are you fueling your workouts the right way—or are you stuck in a frustrating cycle of eating too little, pushing through intense workouts, and not seeing the results you deserve? It’s a common trap, especially for women, and it can leave you feeling defeated, exhausted, and stuck. In this episode, let's dive deep into the importance of proper fueling for your workouts. Learn why eating enough is essential for building strength, supporting energy levels, and actually seeing the results from all your hard work.

Mentioned studies:

📝 Sex differences and considerations for female specific nutritional strategies: a narrative review

📝 Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete

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Timestamps:

00:00 Intro

12:05 Discussion on under-fueling workouts and its effects (metabolic adaptation and low energy availability)

13:33 Explanation of Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S)

14:51 Challenges women face due to diet culture and under-fueling workouts

19:01 Detailed breakdown of daily energy needs and holiday wellness tips

21:29 Tips for menstrual cycle nutrition and avoiding fatigue masking with caffeine

22:45 Anecdotes about extreme calorie deficits and overtraining

30:50 Importance of recovery and muscle building through proper fueling

37:00 How to calculate energy needs based on activity levels

41:52 Explanation of reverse dieting and gradual calorie increases

50:11 Pre- and post-workout meal recommendations

53:34 Key takeaways on fueling workouts and Black Friday coaching offers

55:19 The importance of proper nutrition and fueling workouts