Happy New Year! This is a solo episode of the Female Athlete Nutrition podcast with me, your host, Lindsey Cortes. Instead of fad diets and quick fixes, we’re talking about health-promoting changes and real life transformations. That’s why I start this episode with some exciting updates! Firstly, Rise Up Nutrition is back! I’m now taking clients looking for nutrition support to achieve their highest athletic performance. I’m expanding my offerings beyond the female athlete and RED-S spaces, open to helping anyone level up their fueling. Get in touch today!

Secondly, I share that I have begun writing a book, hoping to share healthy fueling tips with a wider audience. And it wouldn’t be the New Year without talking about health and fitness! I get ahead of some expected 2025 trends: high fiber and protein diets, plant-based proteins, GLP1 agonists like ozempic, personalized nutrition,  intermittent fasting and more. I take a little longer to discuss affordable nutrition, with tips for eating well on a budget.

TOPIC TIMESTAMPS:

6:10 I’m writing a book! The story behind the book and how it’s going 

11:35 Goal setting framework for 2025

15:10 Expected food trends for 2025: fiber, plant-based proteins, affordable food

18:15 Eating well on a budget

20:50 Food trends continued: GLP1, high protein diets, personalized nutrition, intermittent fasting

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with two special guests, Zoë Rom and Kylee Van Horn. Zoë and Kylee cohost the Your Diet Sucks podcast, a new show debunking diet culture and nutrition misinformation. Zoë Rom is the Editor-in-Chief of Trail Runner magazine, entrepreneur with her own Microcosm Coaching business, author of Becoming a Sustainable Runner, accomplished ultrarunner, journalist, comedian and more! While Kylee Van Horn is a Registered Dietitian and founder of Fly Nutrition, writer, lifelong runner and coach.  

Our discussion today is all about the dangers of social media influencers. We explore how social media and unqualified influencers are shaping (and often distorting) the way female athletes approach their nutrition, body image, and training. No one is immune to influencers –myself, Zoë and Kylee included– and we share why people are “influenced”, the rise of young girls wanting to become influencers, and where athletes fit into this. Supplements are a particular area of concern we dive into, explaining how a lack of regulation and scientific support allows influencers and supplement companies to run wild with marketing claims for expensive and potentially dangerous products. We give listeners tips for discerning fact from diet fad, finding experts over influencers, avoiding falling for fantastical supplement claims, and cultivating a healthy social media experience.

TOPIC TIMESTAMPS:

4:30 Your Diet Sucks podcast; Zoë and Kylee’s backgrounds

10:30 Being “influenced” by social media; why we get “influenced”

17:45 Supplements on social media: how influencers are selling fake, unscientific and unsafe claims 

21:05 Responsible and ethical social media marketing and use; deciphering good and bad messages

25:50 Athletes as influencers and athletic endorsement

28:30 Mental health and social media use 

31:00 Social media pressures

34:30 Using social media safely and for good

36:35 Who to trust? The blurred lines between experts and influencers

40:20 Tips for separating experts from influencers and not falling for misinformation/ untruths

47:00 How women and men consume media differently 

53:30 End of the podcast questions

For more just like this, check out this episode of Your Diet Sucks: The Dangers of Social Media and Influencers in the Nutrition Space and Zoë’s Athletic Cheese reel 

Listen to the Your Diet Sucks podcast here!

Follow on Zoë Instagram @carrot_flowers_z Kylee Your Diet Sucks @yourdietsuckspod and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with sports physiologist Julia Casadio. Julia’s work includes helping Olympic athletes prepare to compete in the heat, as well as educating coaches, parents, and athletes involved in youth female sport.

We dive straight into Julia’s area of expertise: heat training. She talks about the what, why, how, and when to heat train for both professional and everyday athletes. This includes differentiating between acclimation and acclimatization, passive and active heat training, and strategies we can all implement. Julia talks about helping Olympians prepare to compete in the heat, as well as easy heat training protocols we can do ourselves. Julia highlights differences in how women and men should heat train, variance in sweat rate between genders,  as well as the influence of the menstrual cycle on temperature and fluid regulation.

We talk about Julia’s most recent project: Her Strength, an online learning platform for coaches, parents, and athletes involved in youth female sport. Julia speaks to the importance of educating coaches working with adolescent female athletes on a variety of topics: female puberty and sport, health, nutrition, training and recovery optimisation, and psychological considerations. We discuss the impact of puberty on performance, normalizing plateaus and body changes, and how working with your body as it changes results in better long term performance. We give listeners tips for improving performance through puberty without controlling your body and food. Julia answers the end of the podcast questions and shares her plans for future athlete- and parent-focused resources on Her Strength.

TOPIC TIMESTAMPS:

3:30 Heat training 101: what, why, when, and how; heat training protocols and strategies 

9:45 Heat training for the everyday athletes

11:40 Adaptations and benefits of heat training 

14:30 Sweat differences in female athletes; the impact of the menstrual cycle on temperature regulation 

16:30 Her Strength: supporting young athletes

21:05 The importance of educating coaches on female athletes

26:10 Understanding puberty challenges: body changes and performance plateaus 

29:00 Improving performance through puberty 

34:05 Her Strength’s online course for coaches and parents; future resources for athletes 

36:40 End of the podcast questions 

Check out Her Strength.

Follow Her Strength on Instagram @_herstrength.co_ and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This is the third episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

This episode is all about hydration: what, when, why, and how much to drink before, during, and after exercise. I provide listeners with a basic overview of why being optimally hydrated is important, and the health and performance consequences of being both under-hydrated (dehydration) and over-hydrated (hypernatremia).

I highlight emerging research on women's unique hydration needs based around our menstrual cycles. Fluid shifts and body temperature changes impact sweat losses and how much water is available in the muscles and, as such, women's hydration needs fluctuate. Taking birth control, as well as being peri or post menopause, can affect hydration needs too. I recommend following Dr. Stacy Sims to stay up to date on new research in female athletes.

We’ve previously tackled the topics of fueling before, during and after workouts, which are the perfect complements to this episode. 

Go give them a listen here: 

194. Fast Fueling Facts: Pre + Post Training 

195. Fast Fueling Facts: During Training Sports Nutrition

TOPIC TIMESTAMPS:

1:50 Introducing the episode on hydration

3:20 Defining hydration and the importance of water in the body

7:30 Fluid intake and general recommendations

9:15 Staying hydrated around exercise

11:25 Why optimal hydration matters: avoiding under-hydrated (dehydration) and over-hydrated (hypernatremia)

14:35 The role of sodium post-exercise

15:45 Pre-workout hydration: how much, when and why

17:45 Sweat loss and hydration during exercise

19:35 Rehydrating after exercise; guidelines for replacing sweat loss

22:20 Women's specific hydration needs around the menstrual cycle

27:20 Dr. Stacy Sims' research on women's hydration needs

Studies referenced:

National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active

American College of Sports Medicine position stand. Exercise and fluid replacement

2022 Review: Hydration in Physically Active Women

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This is a special episode of the Female Athlete Nutrition podcast celebrating 200 episodes and our 4 year anniversary! For the first time, Lindsey Cortes is the guest rather than the host. Instead, podcast producer Ruby Wyles is behind the mic leading this conversation. This episode has it all: reflections on 200 episodes, family updates, future projects, dream guests, sports nutrition trivia, myth busting and much more! We are so grateful to you, our audience, for tuning in each and every week, and we want to hear from you! Check out all the topic timestamps and links below for everything we mentioned and ways to get in touch. Here’s to 200 more!

TOPIC TIMESTAMPS

2:15 How Lindsey has “balanced” parenting with work, training, podcasting and more

9:30 Advice for juggling competing demands as a student-athlete

12:45 Being a medical mom to Levi, her son who has glycogen storage disease, and the impact on family and day-to-day life

19:50 Why Lindsey’s family are sugar-free

22:00 Tips for meeting your nutritional needs as a busy parent and/or athlete

23:10 Podcast trivia on the 3 most popular episodes: 141. Dr. Stacy Sims, 176. Meghann Featherstun, 180. Carrie Verdon

27:50 How and why the podcast started, how and why it’s still going

31:00 What Lindsey is most proud of about the podcast; how the podcast is having an impact

34:25 The podcast’s impact on Lindsey’s nutrition and training

37:15 Podcast dream guests (email us at [email protected])

38:20 How to support the podcast

39:40 Bonus round on the top sports nutrition trends of 2024: plant-based nutrition and protein, gut health, and rapid rehydration solutions.

45:25 Myth busting: Is all you need to recover protein?

47:20 Myth busting: Should all female athletes supplement with iron?

49:00 Myth busting: Does lighter and slimmer equal a faster, better athlete?

50:55 Teasing Lindsey’s future plans: (1) her book, (2) returning to working with clients as a dietitian

52:40 Rise Up Nutrition vs Female Athlete Nutrition (don’t stress the name change!)

54:40 End of the podcast questions

Things we mentioned:

Ep 140: My Newborn’s Medical Condition + Life Updates

Ep 143: Individualized Nutrition For All + Glycogen Storage Disease

Lindsey’s sugar-free blog: One year ago I decided to cut out all sugar…

Ep 200: Faster as a Master’s Runner + Nutrition for Lyme Disease with Jen Saint Jean 

141: Dr. Stacy Sims on Female Physiology, Training, Nutrition + RED-S

6. Mary Cain, More than a Runner 

167. Nutrition + Training Upgrades For Female Athletes of All Ages with Dr. Stacy Sims

176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

180. How To Fuel For Better Performance + Recovery Like An Elite Athlete with Carrie Verdon

Follow Ruby on Instagram @rwyles_ and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR NEWSLETTER AND EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with lifelong competitive runner and mother of 2, Jen Saint Jean. After an active childhood and running in high school, Jen walked on to her collegiate cross country and track team and has never looked back! We talk about how her athletics journey evolved to where now, aged 49, she is training to be faster than ever in her #fasterasamaster project. We highlight the inclusiveness of running, as well as the impact female coaches can make for all athletes. As a coach, Jen shares how she intentionally helps girls and young women understand their menstrual cycles so they can better manage symptoms and optimize training. We explore the evolution of women’s sports in the last 50 years, and how women like Jen and myself are able to continue progressing and achieving athletic goals even after becoming parents and as we get older.

We talk about Jen’s experience dealing with chronic Lyme disease, the signs and symptoms that led to her diagnosis, and her management strategies. Jen speaks about the key role of nutrition for treating her Lyme disease, together with training modifications and bloodwork. Jen and I discuss ways of feeding a family with different nutrition requirements, alongside fueling for performance as an aging athlete. For Jen, this meant increasing her protein, while younger athletes should focus more on increasing their carbohydrates, as well as food flexibility and always eating enough. Jen shares more of her running goals as a master’s athlete and you can follow her journey and thoughtful writing on her website here.

TOPIC TIMESTAMPS:

6:00 Jen's athletic background and natural running talent; the inclusiveness of cross country running

11:30 College athletics recruiting and being a "walk-on" athlete

16:15 The power of female coaches

21:05 Coaching young athletes; Puberty and performance in boys and girls

26:00 Performing on your menstrual cycle

31:20 Jenn's goal to be faster as a master's athlete than she was in her 20s; Women's high performance throughout the lifespan.

38:00 Balancing motherhood with athletics 

41:15 Lyme disease: symptoms and diagnosis 

46:50 Treating Lyme disease through nutrition and training changes

52:40 Feeding a family with different nutritional needs and fueling as an athlete; the importance of eating enough and food flexibility 

1:00:15 Nutrition changes throughout life; higher protein needs for aging athletes

Reach Jen on Instagram @jensaintjean and follow me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with licensed professional counselor and lifelong athlete Hannah de Groot. She is the founder of Stride Counseling, a private practice dedicated to helping athletes struggling with eating disorders and obsessive-compulsive disorder (OCD). Hannah shares how she combines her personal experiences as an athlete struggling with an eating disorder with her education in nutrition and counseling to help other athletes overcome eating disorders, OCD and anxiety. We discuss reasons why disordered eating is common in athletes and some of the misinformation spread through diet culture. We give listeners advice for overcoming “good food, bad food” thinking and “fear” foods, as well as highlighting how sport can give you the strength to recover. Hannah and I provide tips for preventing disordered eating and anxiety in athletes, alongside ways to support those struggling.

Hannah talks about what OCD (obsessive compulsive disorder) is and is not, sharing key signs and symptoms. This includes compulsive exercise which often co-exists with disordered eating and eating disorders. We discuss how anxiety underlies both OCD and eating disorders, as well as what recovery looks like. Hannah shares more about her work and services, before answering the usual end of the podcast questions.

TOPIC TIMESTAMPS:

4:00 Hannah's background studying and struggling with nutrition and counseling psychology 

8:10 Working with a professional who understands; connecting through shared challenges

11:15 The dangers of diet and health misinformation; Tips for rejecting black-and-white nutrition thinking and diet culture messaging

15:30 Advice for overcoming "bad" and fear foods

21:00 Overlapping eating disorders, anxiety and OCD in athletes; student-athlete pressures

27:30 Tips for preventing disordered eating and anxiety in athletes; treat the human being over the athlete

33:10 The power of athletics for recovery; Evaluating your relationship with sport

35:40 Being "sick enough" for help and the health complications of eating disorders

40:40 OCD: signs, symptoms, recovery; compulsive exercise

47:00 Hannah's services with Stride Counseling and contact details

48:50 End of the podcast questions

Things we mentioned:

"Sick Enough: A Guide to the Medical Complications of Eating Disorders" by Dr. Jennifer Gaudiani and she has a great website worth checking out here.

Female Athlete Nutrition podcast episode 184. How Improving Athletes’ Mental Health + Team Culture Benefits Performance with Lindsey LeMay Majkrzak

Reach Hannah on Instagram @stride_counseling and at [email protected] and follow me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with dual board-certified specialist physical therapist in orthopedics and sports, Dr. Jessica Wulke.  Jessica has extensive experience treating professional athletes and continues to treat athletes in the NFL and Dallas Cowboy Cheerleaders. For the first time, we talked about nutrition and training for cheerleaders and NFL athletes. Jessica explains the importance of training the mind and body during rehab, building a stronger brain-body connection with neurocognitive training. We discuss Jessica’s job working with the NFL and Dallas Cowboy Cheerleaders (DCC), especially when they’re injured, and how the athletes approach their sporting careers differently. Jessica talks about nutrition challenges faced by the cheerleaders, and I give tips for optimizing nutrient timing and eating well with a busy schedule. We mention the importance of protein, hydration and proper sleep for injury rehab, recovery and performance. 

We talk in depth about working with athletes in aesthetic sports like cheerleading and gymnastics where athletes face additional pressures to look a certain way. We highlight the importance of nutrition and strength training for performance and appearance; if you’re eating and training appropriately, your body will look how it’s meant to. Jessica also discusses the importance of strength training for athlete longevity and performance, especially amongst the Dallas Cowboy Cheerleaders. She shares an inside look into who the DCC are, their lifestyles as non-professional athletes, the injuries and challenges they face. 

TOPIC TIMESTAMPS:

7:10 Neurocognitive training and the importance of the brain-body connection

19:00 Nutrition and sleep for injury rehab and recovery: the importance of protein 

24:00 Making nutrition work with your schedule

27:10 Working with the NFL and Dallas Cowboy Cheerleaders: differences in resources, lifestyles and training

33:30 Aesthetic sports: why fueling and strength has to be the priority 

40:50 Taking a holistic and individualized approach to rehab and nutrition

45:05 Treating cheerleaders as athletes not supermodels or performers; increasing resources for female athletes

48:05 Inside the Dallas Cowboy Cheerleaders (DCC): injuries, longevity and performance

53:35 End of the podcast questions

Follow Dr. Jess Wulke on LinkedIn and on Instagram @sportspt_jess and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with physical therapist Dr. Kelly Baez, PT, DPT. Kelly shares her unconventional path to becoming a physical therapist, inspired by teaching children and taking a personality test. Kelly owns a concierge medical practice, Brisa Wellness, that offers personalized care plans tailored to your lifestyle. Brisa stands for breeze in Spanish, which represents the emphasis on our body’s environment and movement. We dive deep into concierge medicine and how it differs from the traditional insurance-based healthcare model in the US. We talk about the strengths and weaknesses of both, and the role for self-pay, specialist care through concierge medicine.

A lot of the conversation is about chronic pain, understanding pain perception and lifestyle interventions that may help. These include exercise and physical therapy, mindset strategies, nutrition, hydration, blood testing and sleep. We highlight the roles of movement and antioxidants for healing chronic pain. Kelly also speaks to the importance of pelvic floor, bowel and urinary health, including signs and symptoms of dysfunction. Underlying this episode is the role of a multidisciplinary team for managing your health, and Female Athlete Nutrition is here to help you with your nutrition!

TOPIC TIMESTAMPS:

5:15 Introducing Dr. Kelly Baez and her background as a teacher and physical therapist7

10:45 Kelly’s physical therapy philosophy and holistic healthcare beliefs 

14:00 Concierge medicine vs traditional insurance-based healthcare 

23:00 Tips for health insurance and affordability 

24:30 Understanding and managing chronic pain

32:00 Pain perception: individual responses and mindset

37:00 Gender differences in healthcare and treatment

40:30 Role of nutrition in the treatment in chronic pain

43:30 Blood work and functional medicine for pain management 

44:45 Tips for helping your body for health, performance and healing

49:00 Pelvic floor, GI and hormonal dysfunction and health  

1:00:00 End of the podcast questions

For more on concierge medicine, this time from a family medicine practitioner, check out: “190. How CrossFit Kickstarted RED-S Recovery,  12 Years of No Period + Concierge Medicine with Dr. Jana Baatenburg MD”

Follow Dr. Kelly Paerce Baez on LinkedIn and her practice on Instagram @brisawellness.co and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.

This episode of the Female Athlete Nutrition podcast is with former NCAA Division I soccer player, author and founder of SPRHRA, Marina Paul. Growing up in a sporty family, Marina shares how athletics was always part of her life. However, this came with misinformation about diet and health that impacted Marina’s relationship with food. Pressure to maintain her spot as a star player, coupled with negative environmental factors, led to Marina developing an eating disorder in high school that continued on into college. With better fueling, Marina was able to have an outstanding athletic career at Georgetown University while studying business. Now an entrepreneur, Marina merged her love of sports with business to found women’s sports apparel brand SPRHRA, pronounced “superhera”. We discuss some of the problems with the fashion industry not being designed for female athletes and how SPRHRA is trying to change that. Marina talks about what makes SPRHRA clothing unique, as well as the importance of proper fitting and feeling clothing for peak performance. 

Marina is also the author of “Becoming a Superhero: Awaken Your Superpowers and Inspire the Magic in Others”, a book based on countless interviews with incredible women leaders and role models. You can check it out here! We discuss her book and the stories that inspired it, including her own.

Interested in SPRHRA or want to learn more? Get in touch with Marina at [email protected] 

TOPIC TIMESTAMPS:

5:30 Introducing Marina Paul and her athletic family background 

12:20 The impact of family and environment on food and body image

16:20 Marina’s eating disorder story: athletics pressures, family and high school culture

19:10 Realizing you have an eating disorder and need help

23:00 Physical and performance consequences of undereating

29:00 Marina’s book: “Becoming a Superhero”, all about women leaders

35:00 Making women’s fashion and activewear more inclusive

43:30 What makes SPRHRA activewear unique; Why fit and feel matters to performance

48:40 How to work with SPRHRA; Medical and recovery benefits of SPRHRA activewear

54:55 SPRHRA (Superhera) brand story

56:30 End of the podcast questions 

Check out SPRHRA and Marina’s book “Becoming a Superhero”.

Follow Marina on Instagram @marinapaul SPRHRA @sprhra_ and me, your host Lindsey Cortes, @female.athlete.nutrition 

SIGN UP FOR EMAIL LIST: https://riseupnutrition.activehosted.com/f/6 

Check out our NEW website with resources, blogs, and more: www.FemaleAthleteNutritionPodcast.com

Join our amazing "FANS": Female Athlete Nutrition Supporters by considering a contribution of just $5 a month: https://www.patreon.com/femaleathletenutrition

Health Practitioner or Dietitian? Check out ThatCleanLife for recipes & meal planning software:

https://get.thatcleanlife.com/femaleathletenutrition

Check out more brand partners and affiliates at: https://www.femaleathletenutritionpodcast.com/affiliatepartners

We are so grateful to our FANS and listeners! I hope you enjoy the episode.