Feisty Women's Performance

We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026.

Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance.

Key Takeaways

• What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.
• Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.
• How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.
• GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.
• Fiber Maxing: Is this the craziest nutrition trend hitting the internet!

Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle.

Resources mentioned:

• Alex Larson Nutrition: alexlarsonnutrition.com
• Endurance Eats Podcast: Listen Here

If you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations!

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Annie Thorisdottir has stood on the CrossFit Games podium six times and built a career as one of the most recognizable and respected athletes in the world. But some of the most defining moments of her life happened far from the competition floor.

In this episode, Annie opens up about the raw and disorienting experience of seeing herself just days postpartum and not recognizing the woman in the mirror. That moment became part of a much bigger story — one not just about winning, but about identity, resilience, recovery, motherhood, and learning how to rebuild on the other side of elite sports.

Annie shares:

• why she waited years to write a book
• what her sports psychologist taught her about the “neutral zone,”
• why setbacks often became her most reliable path forward.
• the cultural shift needed around postpartum recovery and how she is now channeling what she's learned into programming that helps women work with their bodies

Order Annie's memoir Iceland Annie

Train with Feisty this Winter:

https://livefeisty.com/training/ Use code WP50 for $50 off the programs

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

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In this episode, Dr. Jennifer Gaudiani (“Dr. G”), a leading expert in medical complications of eating disorders and underfueling, joins us to explain what female athletes need to know about the many effects of fueling on your performance and health.

She explains how underfueling can significantly impact your bodies and mind — and what signs you should be aware that you might not even realize are actually related to your nutrition.

Key Takeaways:

• The physiological signs of undernourishment and how they can affect athletic performance
• Actionable strategies for athletes to fuel their bodies effectively
• Misconceptions around eating disorders and athletes
• How to navigate the complexities of nutrition in sports

Dr. Jennifer Gaudiani, “Dr. G”, is a renowned expert in medical science and physiology, specializing in the medical complications of eating disorders and underfueling. As the founder of the Gaudiani Clinic, she combines her extensive clinical experience with a compassionate approach to empower individuals on their health journeys.

Links and Resources:

• Gaudiani Clinic
• Dr. Gaudiani's book: Sick Enough: A Guide to the Medical Complications of Eating Disorders and Under Nutrition

If you found value in this episode, please subscribe to our podcast, leave a review, and share this episode with your network. Engage with us on social media to continue the conversation and stay updated on future episodes!

Watch on YouTube

Join the Feisty Winter Training Programs:

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Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

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What does it really take to keep women athletes healthy, performing, and in sport for the long haul?

Dr. Erin Ayala sits down with Dr. Margo Mountjoy, one of the world’s leading voices in sports medicine, female athlete health, injury prevention, and athlete advocacy. Dr. Mountjoy has contributed to more than 20 International Olympic Committee consensus statements and recently served on the steering committee for the FAIR (Female Athlete Injury Prevention) consensus statement — a major global effort to close the research and implementation gaps in women’s sports.

She explains why the old “shrink it and pink it” approach to female athlete science doesn't work and why injury prevention is about far more than doing a few extra exercises. It's about neuromuscular training, load management, REDs, recovery, menstrual cycle tracking, sociological barriers, pregnancy and postpartum athlete support, and the systemic-level changes needed to make sport safer for girls and women.

What you need to know as a female athlete:

• Neuromuscular training for ACL injury prevention, balance, landing mechanics, and performance
• Training load management and why rapid load changes increase injury risk
• Periodization, recovery, and the importance of long-term athlete development
• REDs, fueling, sleep, stress, and sustainable performance
• Why menstrual cycle-based training should be individualized
• Warning signs that an athlete may need more recovery
• And the gap in research and implementation when it comes to women's sports

Plus, some practical guidance for recreational athletes, who may not think they're "serious enough" to need coaching, strength training, or nutrition support. If you have a goal, then you deserve the tools to pursue it well. We need more than scaled-down male science!

If you found this conversation valuable, hit subscribe so you never miss an episode, and leave a review on your favorite platform. Have questions or topics you’d like us to explore? DM us on Instagram.

Watch on YouTube

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

What is weight-inclusive care? And why does it matter for *all* active women's health and performance?

Dr. Erin Ayala sits down with Dr. Heather Bergeson, a sports‑medicine physician and co‑director of the TRIA Women’s Sports Medicine program, to unpack five decades of fitness and diet fads. Past trends still shape today's wellness culture — and even if you think you're immune, you're not.

Key Takeaways

• Follow the evolution of fitness and diet fads from the 1970s thin‑ideal to today’s protein-heavy, weighted‑vests—and understand how each era reinforces or challenges body‑image norms.
• Why BMI is an unreliable health metric and how weight‑inclusive care improves patient outcomes and satisfaction.
• Actionable steps for clinicians and coaches (e.g., avoid routine weighing, use neutral language, provide size‑accessible equipment)
• And practical tips for listeners to break free from diet culture: ditch diet apps, focus on intuitive eating, prioritize sleep, and limit comparison‑driven fitness tracking.

Episode Resources:

TRIA Women’s Sports Medicine program: https://www.healthpartners.com/care/tria-orthopedics/services/womens-sports-medicine/

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

If you found this conversation valuable, hit subscribe so you never miss an episode, and leave a review on your favorite platform. Have questions or topics you’d like us to explore? DM us on Instagram.

In this bonus episode, Hit Play Not Pause host, Selene Yeager welcomes longtime friend, cyclist, and women’s sports powerhouse Kate Veronneau to the show for a preview of the first-ever FeistyFest in the Lehigh Valley, Pennsylvania.

For Kate, the location is personal. The Valley Preferred Cycling Center is where she first fell in love with bike racing, found her cycling community, and eventually launched a career in the sport. She shares how a casual Friday night trip to watch track racing turned into an entry-level “try the track” class, a relocation to the Lehigh Valley, and years immersed in one of the most magical cycling communities around.

Selene and Kate talk about what makes the Lehigh Valley so special: quiet roads, covered bridges, gravel before gravel was “gravel,” beautiful trails, and a deep community of people who love to ride, run, explore, and support one another.

They also dig into what attendees can expect at FeistyFest: track riding, gravel, trail running, lifting, swimming, pickleball, community, laughter, and the kind of grown-up summer camp energy that reminds women how good it feels to try new things.

Kate also shares why women-only spaces can be so powerful, especially when women feel safe, supported, and encouraged to step outside their comfort zones. Whether you’re a seasoned athlete or brand new to an activity, there is something magical that happens when women come together, lift each other up, and give each other permission to live a little bigger.

Learn more and register for FeistyFest

Ever compare yourself to others on Strava? Feel yourself pushed to do more to hit a "streak" or online badge? This episode's for you.

Sport psychology professor Dr. Hayley Russell dives into the upsides and pitfalls of fitness‑tracking apps like Strava.

She explores how self‑tracking can boost motivation, community, and self‑awareness — but can also fuel comparison, pressure, and body‑image concerns.

What can you do to make the most of your online fitness tracking?

• Balance function over appearance: Use data to celebrate what your body can do, not how it looks.
• Set intentional goals: Focus on consistency and health‑supporting habits rather than perfection or daily “streaks.”
• Curate your feed: Mute or unfollow accounts that trigger negative social comparison; follow supportive communities instead.
• Take digital breaks when needed: Recognize signs of obsessive tracking and give yourself permission to step away without guilt.
• Leverage community features: Join or create niche groups (e.g., postpartum athletes, larger‑body runners) to find relatable peers and reduce isolation.
• Protect privacy: Adjust route‑sharing settings to hide start/end points and consider the safety implications of public activity logs.

If you found this conversation valuable, hit Subscribe so you never miss an episode, leave a review on your favorite podcast platform, and follow us on social media for extra resources and behind‑the‑scenes content.

Watch the episode on YouTube

Join the Feisty Winter Training Programs:

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Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Dr. Rebecka Peebles and registered dietitian Nathalia Trees dive into the booming world GLP-1 medications and the complex intersection of weight loss, body size, eating disorders, and marketing.

They unpack the rapid rise of these weight loss drugs, the scientific and ethical dilemmas for clinicians, and practical strategies for navigating weight loss treatments.

Whether you're on GLP-1s right now or considering the pros and cons of the medications, this episode will give you a clearer understanding of the risks, benefits, and long‑term considerations of these drugs.

Key Takeaways

• Prescriptions for GLP‑1 drugs have surged since 2023, especially for adolescents, but long‑term safety data at high doses remains limited.
• Clinicians have to weigh metabolic benefits for diabetes against potential harm for patients with eating‑disorder histories.
• Transparent communication about side‑effects—GI issues, rare ocular events, and possible mood changes—is critical.
• Sustainable weight management, including the popular "microdosing" of GLP-1s, requires a holistic approach.

Dr. Rebecka Peebles – VP of Adolescent Medicine at Monte Nido, obesity‑medicine certified, expert in GLP‑1 therapy and its application to youth.

Nathalia Trees – Registered dietitian at Monte Nido, specialist in eating‑disorder treatment, weight‑inclusive care, and nutrition‑focused performance coaching.

Links & Resources

Guest email contacts: [email protected] | [email protected]

• FDA’s warning letter to Novo Nordisk
• Journal of Fat Studies article exposing GLP‑1 trial data gaps

If you found this conversation insightful, hit Subscribe so you never miss an episode, leave a 5‑star review to help other professionals discover the show, and join the discussion on social media with Feisty Women’s Perofrmance.

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

What are the hidden costs of “toxic productivity?” And how does it sabotages women’s performance in their careers, relationships, and athletic endeavors?

Psychotherapist, digital wellness expert, and author Israa Nasir, MHC-LP shares practical strategies to spot burnout, set healthy boundaries, and reclaim balance without sacrificing ambition. You'll leave with a clear roadmap to shift from relentless hustle to sustainable success—and learn why embracing mediocrity can actually boost productivity.

You can get started by setting three concrete boundaries this week: time‑box high‑impact projects, schedule intentional rest, and say no to at least one non‑essential request.

Key Takeaways

• Recognize the red‑flag signs that productivity has become toxic
• Use a simple audit to map out tasks, identify value‑aligned activities, and eliminate low‑impact work
• Apply “benefit‑finding” and radical acceptance to reframe unavoidable obligations
• Implement the “good‑enough” principle

With over a decade of experience helping individuals and organizations combat burnout, Israa Nasir, MHC-LPbrings evidence‑based insights on mental health, performance psychology, and sustainable achievement.

Links & Resources

• Book: Toxic Productivity
• Israa’s Substack, The Well Guide
• Instagram, @well.guide

If you found these insights valuable, hit subscribe so you never miss a episode, leave a review to help fellow entrepreneurs discover the show, and send this to a friend who needs to hear it.

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

You probably *think* you're eating enough. But are you?

In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing.

Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans.

Key takeaways:

• LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.
• Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.
• Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.
• Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.
• A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance.

Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching.

Links & Resources

• Rebecca’s website & email: [email protected]
• Read the book: Finding Your Sweet Spot
• Follow her on Instagram: @rebeccaeddietitian

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

If you found this episode valuable, subscribe to the Feisty Women’s Performance Podcast, leave us a 5‑star review, and share it with fellow athletes or coaches. Follow Rebecca on Instagram for more nutrition tips, and join our community to stay updated on future episodes that highlight thought leaders and subject matter experts in the women’s health & performance space.