In this episode, Lyds welcomes Sara Widdowson, Femmi’s expert Dietitian, to unpack one of the most important topics in female athlete health — nutrition and recovery after RED-S (Relative Energy Deficiency in Sport).

This is Part 2 of our Returning to Running After RED-S series — don’t miss Part 1 with Dr. Izzy Smith, where we explore the medical and hormonal aspects of RED-S recovery.

Sara and Lyds dive into practical nutrition strategies for female runners and active women, discussing:

• How to restore energy balance and avoid under-fuelling
• The essential role of carbohydrates for endurance, recovery, and hormonal health
• Key micronutrients like calcium and iron for bone strength and energy levels
• How diet culture and societal pressures can disrupt women’s eating behaviors and performance

You’ll learn evidence-based tips on creating personalized nutrition plans, rebuilding a healthy relationship with food, and developing sustainable eating habits to support long-term athletic performance and overall wellbeing.

If you’re a woman athlete, runner, or coach supporting women in sport, this conversation offers the knowledge and tools to fuel your training, recovery, and confidence — from the inside out.

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