Eat More Carbs | A Period Recovery Podcast

In this episode, Reilly and Jenna answer one of the most polarizing questions in the entire hypothalamic amenorrhea (HA) community: Do you actually have to go "All In" to get your period back? The internet often makes it seem like your only two options are either continuing down a path of low energy availability or completely stopping all exercise, dropping all structure, and dramatically increasing your food intake overnight. If the thought of the "All In" approach gives you immense anxiety or feels impossible with your current lifestyle and athletic goals, Reilly and Jenna are here to break down the science behind what your body actually requires to restore ovulation.

As dietitians, Reilly and Jenna pull back the curtain on the physiological mechanisms of energy availability and stress hormones. Reilly and Jenna provide a clear, objective framework to help you assess how to go about period recovery that works for you. The truth is, the best way to get your period back is the way that works for you. 

They address the fear of losing fitness, and how to determine if your current approach is actually helping you move towards getting your cycle. Tune in to hear an honest conversation that strips away the social media dogmatism and helps you choose the smartest, most sustainable path back to full hormonal health and athletic longevity.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Lilly and Jenna break down how to maintain your momentum and confidence when traveling: How to Navigate Vacation Fueling and Avoid a Recovery Step Back. For many competitive athletes, a routine at home serves as a comfort zone during hypothalamic amenorrhea (HA) recovery. When on a summer vacation or a trip away, you rely on unknown restaurant meals and unstructured schedules, the shift can easily trigger food anxiety or accidental restriction. Lilly and Jenna are here to provide a practical framework to help you adapt your fueling on the go without sacrificing your HA recovery progress. 

Lilly and Jenna also dive into the realities of altered holiday schedules, addressing how to maintain a sufficient total daily energy intake when regular meals are delayed, replaced by snacks, or completely out of sync with your normal routine. Lilly and Jenna share their top fuel items to pack in your suitcase to guard against an unintentional energy deficit, alongside essential tips on how to balance food enjoyment with recovery.

Finally, they chat about the physical demands of vacation movement. From exploring a new city on foot to all day excursions, vacation activity levels often sneakily rival a regular training day. Tune in to gain the tools you need to travel freely, enjoy your vacation, and keep your HA recovery fully on track.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Lilly and Jenna come together to dive into the toughest mental hurdle of the entire seasonal recovery process: how to protect your peace of mind when the summer wardrobe comes out. With viral social media trends constantly pushing unattainable body standards, attempting to navigate necessary weight restoration during pool party season can feel completely overwhelming. If you are struggling with the discomfort of a changing body while trying to heal from hypothalamic amenorrhea (HA) and low energy availability (LEA), Lilly and Jenna are here to help you protect your progress.

They talk through the distinct pressure of being in environments where diet culture talk dominates the conversation. They share their professional clinical strategies for how to mentally insulate yourself when friends or family members start discussing restrictive summer habits, to keep you grounded in your medical and physical truth. 

Finally, the conversation covers how to navigate summer memories, addressing the common urge to hide from the camera or avoid social situations because of how you feel in your recovery body right now. Lilly and Jenna provide a comforting, highly perspective shifting approach to capturing moments with friends and family without letting temporary physical changes steal your joy. Tune in to learn exactly how to handle the social pressures of summer, drop the body image anxiety, and realize that a fully fueled body is your greatest asset for a vibrant life.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

In this episode of Eat More Carbs, Jenna and Lilly team up to talk through appetite loss in the heat. As temperatures climb, an overwhelming number of female athletes notice their appetite completely vanish. If you’ve ever wondered why hot weather or intense training in a warm environment leaves you feeling entirely averse to food, and whether it means your body suddenly requires less energy, this episode is a non negotiable listen.

Lilly and Jenna break down the internal mechanics of what happens to the body when core temperatures rise. They expose the reasons why your natural hunger cues become highly unreliable during the summer months, and why trying to use intuitive eating during a July or August heatwave is a direct trap for anyone navigating hypothalamic amenorrhea (HA) recovery.

The conversation highlights the red flags that signal a temporary drop in appetite has morphed into a dangerous slip back into Low Energy Availability (LEA). Lilly and Jenna share their absolute favorite fueling hacks that are easy on the stomach when it is hot out, allowing you to continue your recovery journey even in the heat of summer. Tune in to find out if your summer habits are accidentally stalling your cycle, and learn how to keep your metabolism, hormones, and athletic performance thriving all season long.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Jenna, Reilly, and Lilly gather for another highly anticipated round of calling out the latest wave of nutrition misinformation driving us bananas. As sports dietitians, we are seeing more and more female athletes outsource their fueling to viral tech trends and wellness myths, often at the direct expense of their hormonal health. Today, we are breaking down the psychological and physiological traps of these movements and explaining why they are keeping athletes stuck in a cycle of low energy availability.

First, the team tackles one of the most pervasive and damaging myths in the hypothalamic amenorrhea (HA) community, we address the nuances of period recovery that can lead to prolonged plateau. We also react to the extreme food and electrolyte trend swings taking over social media, exposing how the wellness industry complicates basic hydration and mineral balance to sell unnecessary products to athletes who just need foundational fuel.

Finally, Jenna, Reilly, and Lilly talk about the rise of AI food analysis apps. We discuss the dangerous limitations of letting an algorithm scan your plate and why data obsession can cause harm to your relationship with fueling. Whether you are trying to break through an HA recovery stall or just trying to navigate the confusing advice on your feed, this episode will help you ditch the tech gimmicks and refocus on the evidence based fueling strategies that actually support your performance.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Lilly and Jenna team up to talk about the summer season: How to Navigate 4th of July and Summer BBQs in Period Recovery. Holiday weekends are notoriously difficult for female athletes recovering from hypothalamic amenorrhea (HA) and low energy availability (LEA). The pressure of social eating, diet culture around the cookout table, and the temptation to alter your routine can easily stall your progress. Lilly and Jenna are here to provide a practical framework to help you navigate holiday social events without compromising your hormonal health and period recovery journey.

Instead of falling into common holiday pitfalls, Lilly and Jenna discuss how to approach the buffet line with a recovery focused mindset. In this episode, Lilly and Jenna get honest about the mental hurdles of summer holidays, sharing actionable strategies for managing discomfort in summer and fueling out at parties and away from home. Whether you are headed to a pool party, a family cookout, or traveling for the long weekend, Lilly and Jenna give you the permission and the sports nutrition strategy to prioritize your recovery, and confidently choose abundance over restriction.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Lilly, Reilly and Jenna  dive into one of the most frustrating and confusing phases of the hormonal healing journey: Why Eating "More" Isn't Enough: Solving the Period Recovery Plateau. This episode is specifically for the female athlete who has checked all the traditional boxes and feels like you are doing everything right in the recovery journey. You’ve increased your energy intake, you’ve started taking recovery days, and you are eating what feels like it should be enough, yet your menstrual cycle remains completely missing. As dietitians, we are talking about why eating more is sometimes only the first step, and what it actually takes to signal true physiological safety to your brain.

Together, we break down the hidden variables that contribute to a persistent functional hypothalamic amenorrhea (HA) plateau. We explore why the timing of your meals matters just as much as your total daily energy availability. Discussing the difference between simply eating a high volume of food and truly resolving low energy availability (LEA) at a cellular level, highlighting the sneaky ways athletes accidentally backslide into energy deficits throughout their day.

Our goal for this episode is to give you a definitive troubleshooting checklist to help you break through your recovery stall and finally get your period back. We move past the generic "just eat more" advice to deliver advanced, evidence based sports nutrition strategies that address metabolic adaptation, and energy distribution. Tune in to find out exactly what your body is trying to tell you during a plateau, and learn how to make the subtle but powerful shifts necessary to restore your period.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Reilly, Lilly, and Jenna talk through the recovery journey and how to get your period back this summer. While the warmer months offer a great change of pace, summer also introduces hidden physiological and psychological hurdles for female athletes working to heal from low energy availability. From appetite changes to a packed travel calendar, we break down a nutritional strategy if your goal is consistent hormonal health.

Jenna, Reilly, and Lilly each share their top tip for navigating hypothalamic amenorrhea recovery during the summer months. We discuss how to handle the changes in routine and schedule over the summer while keeping HA recovery as part of your summer plan. 

Whether you are trying to cross the finish line of recovery or just trying to maintain the progress you’ve already made, this episode is for you. We help you reframe your fueling needs so your body feels completely safe, even when your schedule is at its busiest. Tune in to hear the exact tips we use with our clients to ensure that this summer is the season you finally reclaim your cycle, your energy, and your athletic longevity.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Jenna, Reilly, and Lilly dive into another round of our Sports Dietitian Reacts series to break down the viral nutrition trends that are actively ruining your period recovery. We are tackling the modern wave of wellness misinformation that drives us bananas and keeps female athletes stuck in a cycle of under fueling. From the explosion of pharmaceutical marketing to the questionable advice found in online forums, we cut through the noise to give you the evidence based truth about what your body actually needs to heal from hypothalamic amenorrhea and low energy availability.

Reilly leads the conversation by reacting to the current GLP-1 medication movement and how these drugs are being heavily advertised and used for vanity metrics rather than actual medical management. Jenna then breaks down the clever rebranding of diet culture, exposing how the wellness industry packages the same old restrictive rules in new messaging, proving that there is no magic pill or lifestyle hack that can override the basic human need for adequate energy.

Finally, Lilly addresses the misinformation circulating on Reddit threads regarding functional hypothalamic amenorrhea recovery. We talk about the danger of taking anecdotal advice from strangers online. Join us as we vent about the trends holding you back and redirect the focus to the fundamentals of consistent, sports nutrition.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode, Reilly, Lilly, and Jenna tackle the most common and often most anxiety inducing question in the period recovery space: Do you actually have to gain weight to get your period back? As dietitians, we hear this question daily from athletes who are hoping they can recover their hormones without changing their body composition. We dive into the physiological reality of weight restoration and why your body’s internal safety signals are often tied to specific energy stores.

The conversation covers why looking like you are at a ‘normal’ weight doesn't always mean you are at the weight your specific body needs to ovulate. We answer listener questions regarding the fear of uncontrollable weight gain, and whether there is ever a scenario where a period returns without the scale moving.

Our goal for this episode is to provide a compassionate but evidence based reality check on the role of body mass in functional hypothalamic amenorrhea recovery. We discuss the importance of moving away from arbitrary BMI standards and instead focusing on biofeedback markers that indicate true hormonal health. Whether you are currently in the thick of the weight restoration process or you are hesitant to start because of the fear of body changes, this episode will help you understand what to expect from weight restoration during the period recovery journey.

The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture. 

You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program