Feisty Women's Performance

It's a taboo topic too often overlooked in women's cycling: saddle sores.

Dr. Melissa Mauskar, a dermatologist specializing in vulvar health, unpacks the medical science behind saddle sores, debunks common myths, and offers practical advice for prevention and treatment. If you've ever Googled "saddle sore remedies" at 2 a.m., this episode is a must-listen—your comfort on the bike depends on it!

Key Takeaways:

• Understand the different types of saddle sores and their causes, including friction and inflammation.
• What are effective home remedies and when should you seek professional help?
• The importance of proper saddle fitting and how anatomy affects saddle sore risks
• And don't be afraid to start open conversations about vulvar health and break down stigmas.

Dr. Melissa Mauskar is a dermatologist specializing in vulvar health and the treatment of skin conditions among female cyclists. With her expertise, she aims to empower women to discuss these often-taboo topics openly.

Episode resources:

• Follow Dr. Mauskar on Instagram: @drmelissamauskar
• Learn more about the Feisty Women's Performance Podcast: Feisty Women's Performance

If you found this episode helpful, please subscribe to our podcast for more valuable insights and leave us a review! Your feedback helps us continue to bring essential conversations to the forefront. Share this episode with someone who could benefit from it so we can normalize discussions about women's health together.

Watch the episode on YouTube: https://youtu.be/KvLxR75DAz0

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

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@feisty_womens_performance

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Eden Morris, a registered dietitian specializing in sports nutrition and intuitive eating counseling, is helping us dive into the culture of nutrition and fueling workouts — and how that can often lead to disordered eating.

What is intuitive eating? It's learning to trust your body's cues and adapting a healthier mindset for *your* nutrition needs instead of sticking to rigid rules.

Key Takeaways:

1. Understanding intuitive eating and how to incorporate the principles into your routine
2. The importance of fueling your body effectively for optimal performance
3. Practical strategies for overcoming food fears and building a healthier relationship with nutrition

Eden Morris is a registered dietitian and sports nutrition expert who focuses on helping athletes develop a healthy relationship with food. With a background in psychology and nutrition, Eden combines evidence-based practices with personal experiences to empower athletes to thrive both physically and mentally.

Links and Resources:

1. Visit Eden's website: Teton Performance Nutrition
2. Follow Eden on Instagram: @gardenofeden_rd

If you found this episode valuable, please subscribe to our podcast for more insights and expert advice. Leave us a review to help others discover our content, and don’t hesitate to connect with us on social media for updates and discussions!

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

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@feisty_womens_performance

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Dr. LaTisha Bader, an expert in sport psychology and addiction counseling, goes deep with us into the complexities of cannabis use and its effects on mental health and athletic performance. With the rise in legal marijuana use and a growing number of questions about its impacts on health, what do you need to know?

With over 20 years of experience, Dr. Bader shares her insights on how cannabis potency has evolved and the implications for athletes and active women. Get the information you need to make informed choices about cannabis use in your life.

1. Why has there been a dramatic increase in cannabis potency?
2. Understand its impact on mental health and athletic performance.
3. The science of endocannabinoid system and how cannabis acts as a "great dysregulator" in the body.
4. And what are the unique effects of cannabis on women, including implications for fertility and menstruation?

Dr. LaTisha Bader is a Licensed Psychologist, Licensed Addiction Counselor, and Certified Mental Performance Consultant with over 20 years of experience in the mental health and addiction field. She specializes in helping athletes navigate the complexities of substance use and mental health.

If you found value in this episode, please subscribe to the podcast and leave a review! Engage with us on social media and share your thoughts on this important topic. Your feedback helps us bring more insightful conversations to the community.

Links and Resources:

• Clear 30 App

• Dr. Bader’s Bio and clinical work

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

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

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

Dr. Briana Botsford, a naturopathic doctor and advocate for women's health, helps us dive deep this week into the world of predatory health and fitness marketing.

How can you learn to recognize the misleading claims around proprietary blends in the supplement industry? How do you measure the evidence over the marketing hype?

Key Takeaways:

• Understand how to identify and avoid predatory health marketing tactics.
• Recognize what to look for on supplement labels.
• Learn how to make informed choices in the wellness space.

And know that sometimes prioritizing rest and foundational health practices can be the most effective strategy for optimizing performance and well-being.

Dr. Briana Botsford is a naturopathic doctor and clinic owner based in Edmonton, Alberta. With a passion for women's health and sports medicine, she advocates for evidence-informed practices that empower women to take charge of their health and wellness.

Links and Resources:

• Feisty Women's Performance Podcast
• Follow Dr. Briana on Instagram: @docbribots
• Dr. Briana's Website: drbrianabotsford.com

If you found this episode insightful, please subscribe to the podcast and leave a review. Your feedback helps us reach more listeners and foster a community focused on empowering women in health and performance. Join us on this journey of informed wellness!

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

Dr. Stephanie Mundt, a physical therapist and former collegiate runner, shares her expertise on bone health and the often-overlooked issue of bone stress injuries in female athletes.

From her personal experiences with injuries and recovery, she provides valuable insights into what truly makes bones healthy and why many athletes suffer from misdiagnoses.

Listeners will learn actionable strategies to enhance their bone health and understand the critical link between nutrition, training, and injury prevention.

Key Takeaways:

1. Understand the critical role of nutrition and energy availability in maintaining bone health.
2. Learn why female athletes should aim for higher bone density than the general population.
3. Identify the common signs of bone stress injuries and the importance of early detection.
4. Discover effective recovery strategies for high-risk bone injuries and the misconception around rest periods.
5. Gain insights on how to communicate symptoms effectively with healthcare providers to ensure proper diagnosis.

Dr. Stephanie Mundt is a physical therapist and researcher specializing in bone health for female athletes. With her background as a collegiate runner, she brings a unique perspective on the intersection of sports, health, and injury prevention. Dr. Mundt is passionate about empowering athletes to understand their bodies and prevent injuries.

Links and Resources:

1. Feisty Women's Performance Podcast
2. Follow Dr. Mundt on Instagram: @StephMtDpt

If you found this episode helpful, please subscribe and leave a review on your favorite podcast platform! Your feedback helps us reach more listeners and create insightful content. Join our community for more tips on health and performance.

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

In this episode, Dr. Margie Davenport, a leading expert in exercise during pregnancy and postpartum, dismantles long-held myths about training before, during, and after pregnancy.

Dr. Davenport explains the significant physiological changes that occur during pregnancy and how they affect exercise safety and guidelines. And she dives into the evidence to support high-intensity training, and practical insights for both pregnant athletes and healthcare providers.

Key takeaways:

1. Pregnancy is not a period of fragility, but one of profound physiological changes that enhance resilience.
2. The 2019 Canadian guidelines established that exercising during pregnancy reduces labor complications by 40%.
3. Women can start new exercise routines during pregnancy, regardless of prior activity levels.
4. High-intensity training and heavy lifting can be safe for well-conditioned pregnant athletes.
5. The postpartum period requires individualized approaches, with no set timelines for returning to exercise.

Dr. Margie Davenport is a Professor of Kinesiology at the University of Alberta and the Director of the Program for Pregnancy and Postpartum Health. She has been instrumental in shaping Canada's exercise guidelines for pregnancy and postpartum, collaborating with organizations like FIFA and Sport Canada.

Episode links and resources:

1. Dr. Margie Davenport on Instagram
2. Exercise and Pregnancy

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

In this episode, we dive into the messy journey of transitioning away from a beloved sport with Dimity McDowell, an experienced athlete and author of The 27th Mile. How do you know when it's time to quit or move on?

Dimity shares her personal struggles and triumphs in navigating her retirement from running, shedding light on the complex relationship between athletic identity and self-worth.

And she leaves us with some actionable strategies for embracing change beyond the finish line.

Key takeaways:

1. The deep emotional ties we all have to our athletic identities and how to navigate that transition gracefully.
2. How to maintain your running friendships when you're no longer running.
3. Practical strategies for dealing with social media and race events after stepping back.
4. Set realistic expectations for your interactions with your former sport.

Dimity McDowell is a seasoned athlete, author, and co-founder of Another Mother Runner — now a part of the Feisty family.

Links and Resources:

1. Dimity's Website
2. The 27th Mile book: Available on Amazon and other book retailers.
3. Follow Dimity on Instagram: @DimityOnTheMove

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

In this episode, Dr. Kim Hollingdale, a renowned sport psychologist and owner of MOVEMENTAL, unpacks the damaging "no pain, no gain" mentality prevalent in sports culture.

How does this outdated rhetoric lead to burnout in athletes? Gain valuable insights into prioritizing emotional health as a foundation for peak performance.

Key takeaways:

1. Understand the impact of "no pain, no gain" on mental health in sports [00:15].
2. Learn actionable strategies to balance pain and performance [25:30].
3. The importance of emotional expression and its role in achieving long-term athletic success [38:45].
4. How to redefine mental toughness in a healthier, more sustainable way [45:00].
5. The generational and gender differences in emotional expression within sports [52:15].

Dr. Kim Hollingdale is a licensed sport psychologist and the owner of MOVEMENTAL, specializing in helping athletes connect their mental health to peak performance. With a rich background in clinical and sport psychology, she works with athletes at various levels to cultivate a healthier relationship with their training and emotional well-being.

Links and Resources

1. MOVEMENTAL Website
2. Follow Dr. Kim on Instagram: @movemental.mind
3. Improve your IG algorithm with the Stud Budz: @stud.budz

If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more listeners who can benefit from these important conversations.

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

In this episode, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training.

Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated.

And she has practical advice for any woman getting started in the gym or building up their lifting.

Key Takeaways:

1. Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you.
2. What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control.
3. Incorporate breath work and understand pelvic floor function for effective and safe strength training
4. For beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movements

Cassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels.

Links & Resources:

1. Iron Soul Gym
2. The Barbell Club
3. Barbell Medicine
4. Follow Cassi on Instagram: @cassi.niemann

Enjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know!

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

In this episode, Staci Mannella and Dr. Andrea Bundon dive deep into the nuanced world of Paralympic sports. With the Paralympics starting this Friday, what do you need to know to learn from and support these amazing athletes?

Manella and Dr. Bundon challenge common para-athlete misconceptions, discuss the vital guide-athlete relationship, and explore the structural barriers that still exist.

Key Takeaways:

1. Visibility vs. Support: Understand why merely increasing visibility for para-athletes isn't enough to address their actual needs and challenges.
2. How does the guide-athlete relationship work?
3. Understand the misconceptions around Paralympic inspiration narratives that minimize athletes' experiences.
4. And how can you really get behind these athletes as an active supporter!

Staci Mannella is a former Paralympic skier turned sport psychology doctoral student and researcher, dedicated to advocating for the mental health and support of athletes with disabilities.

Dr. Andrea Bundon is a sports sociologist with extensive experience in researching disability in sports, focusing on the experiences of female athletes and the guide-athlete partnership.

If this episode resonated with you, please subscribe to our podcast, leave a review, and share it with your network. Your support helps us bring more insightful conversations to the forefront. Join us as we continue to explore meaningful topics in sports and beyond!

Episode Resources

1. Staci Mannella's website
2. Andrea Bundon's Work at UBC's Centre for Sport and Sustainability

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