In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and athlete, sits down with Dr. Sasha Gollish, a Canadian national team runner, coach, and advocate for gender equality in sports.

Sasha shares insights from her roles in sports science and mental health research, emphasizing the importance of creating safe and inclusive sport environments. They delve into the specifics of designing effective, individualized nutrition plans, the impact of hormonal changes on performance, and the nuanced debate around fasting. Throughout their conversation, they highlight the significance of mentorship, the power of psychological readiness in sports performance, and the need to view female athletes as robust rather than fragile.

Episode Highlights:

Engineer, researcher, coach, and Team Canada runner, Sasha wears many hats, but her passion for sport and advocacy is at the heart of everything she does. As a lifelong athlete and champion for gender equity in sport, she’s dedicated to using research to drive real change.

Sasha co-founded Yellow Running Shoes to ensure athletes have access to the evidence-based resources they need to thrive in sport and beyond.

Links and Resources:

Dr. Sasha Gollish on Instagram: https://www.instagram.com/sgollishruns/

Yellow Running Shoes - Bridging the gap between research & practice:  https://www.instagram.com/Yellow_Running_Shoes

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye: @‌wavebyeinc on Instagram

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses holistic approaches to managing acne with Katie Stewart, a registered holistic nutritionist and founder of Katie Stewart Wellness. The conversation covers the complexities of nutrition, the importance of individualized approaches to acne, and how gut health, detoxification, hormonal balance, and emotional wellbeing affect skin health.

They also discuss practical tips for athletes to maintain skin hygiene while dealing with sweat and external factors. Katie shares her expertise on the benefits of personalized nutrition plans and the impact of environmental factors on hormonal health. The episode highlights the need for a comprehensive and tailored approach to achieve clear skin and overall health.

Episode Highlights:

• 05:03 Special Guest Introduction: Katie Stewart
• 06:56 Katie's Journey to Holistic Nutrition
• 12:41 The Importance of Testing in Nutrition
• 15:38 Understanding Acne Root Causes
• 22:19 The Role of Emotional Wellbeing in Health
• 24:24 Addressing RED-S in Female Athletes
• 27:40 Understanding Sebum and Oily Skin
• 28:29 Skin Hygiene Tips for Athletes
• 31:15 Makeup and Sweating: What You Need to Know
• 33:01 Hormonal Breakouts and Menstrual Cycle
• 37:09 Healing Crisis and Acne
• 41:10 Teen Acne and Environmental Factors
• 48:12 Katie Stewart's Holistic Approach to Skin Health
• 50:58 Conclusion and Resources

Katie Stewart is a Registered Holistic Nutritionist and founder of Katie Stewart Wellness—where healthy skin starts from within.

Before launching her wellness brand, Katie spent 14 years in television, working with Hockey Night in Canada and as an on-air location host for a lifestyle magazine show. But behind the scenes, she was quietly battling stubborn acne that no cream or cleanse could fix.

Determined to find answers, Katie went back to school to study holistic nutrition. What she discovered changed everything: breakouts are often a reflection of what’s happening inside the body. That led her to develop The Five Acne-Clearing Pillars—gut health, detoxification, hormonal balance, emotional well-being, and nourishing skincare.

Today, Katie and her all-female team walk clients through The Clear Skin Solution—a 6-month program combining personalized nutrition, supplements, and lifestyle support to help women feel confident in their skin again.

She also hosts The Clear Skin Chronicles, the #1 Nutrition Podcast on Apple, sharing expert insights and stories to empower women from the inside out.

As a podcast host, Katie uses her platform to share her story and inspire women to reclaim their health and confidence. Acne once dominated her life, but by taking control, she turned it into a force for good—empowering women to glow from the inside out.

Connect with Katie:

@katiestewartwellness

https://www.facebook.com/katiestewartcoaching

https://katiestewartwellness.com/

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@‌wavebyeinc on Instagram

@‌wavebyeinc on TikTok

@‌WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes and guest Elizabeth Inpyn, a certified sports nutritionist, discuss Elizabeth's extensive background in water polo and triathlon, the challenges of teen athlete nutrition, and the innovative use of AI in sports nutrition through the app Fuelin. The episode also highlights strategies to combat diet culture, the importance of personalized nutrition, and the role of hydration. Tune in for valuable insights and advice on fueling for optimal performance and overall health.

Episode Highlights:

• 01:22 Meet Elizabeth Inpyn: Credentials and Experience
• 02:40 Diving into Water Polo: Challenges and Experiences
• 10:18 Water Polo Nutrition: Fueling for Performance
• 14:54 The Importance of Hydration in Water Sports
• 20:04 Reflecting on Personal Nutrition Journeys
• 29:54 Addressing RED-S in Female Athletes
• 32:26 Applying Nutrition Knowledge to Triathlon Training
• 33:32 Exploring Plant-Based Nutrition
• 34:48 Starting a Coaching Business
• 35:15 The Joy of Helping Others
• 36:36 Balancing Performance and Health
• 37:17 Family Influence and Health
• 41:10 AI in Nutrition Coaching
• 43:57 The Fuelin App
• 54:45 The Importance of Proper Fueling
• 57:55 Rapid Fire Questions
• 01:01:00 Conclusion and Resources

Elizabeth Inpyn, the founder, creator and NAME behind INPYN. Coach Elizabeth Inpyn has a long and successful career as an athlete and coach that began in the backyard pool, a three-lane, 25-yard lap pool.  An NCAA Division 1 distance swimmer and water polo player, she transitioned into triathlon after college and is a multiple podium finisher at the Olympic and 70.3 race distance and a USAT National Qualifier at the Olympic distance.

Resources and Links Mentioned:

Inpyn Website: https://www.inpyn.com/

Fuelin App: https://www.fuelin.com/

Elizabeth's Instagram: https://www.instagram.com/inpyn

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Check out WaveBye:

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@wavebyeinc on Instagram

@wavebyeinc on TikTok

@WaveByeInc on YouTube

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Dr. Samantha Harte, a distinguished physical therapist, author, and advocate for holistic wellness. Dr. Harte shares her journey through addiction, perfectionism, and trauma, highlighting how these personal struggles influenced her professional path.

She discusses the importance of addressing root issues such as childhood trauma and the need for control, and offers insight into her framework based on the 12 Steps to help others find healing and resilience. The conversation delves into the parallels between addiction and over-exercise or obsessive dieting, urging listeners to confront underlying emotional pain and make transformative changes in their lives.

Episode Highlights:

• 01:48 Meet Dr. Samantha Harte
• 03:27 Dr. Harte's Journey and Struggles
• 04:40 Perfectionism and Addiction
• 08:36 The Path to Physical Therapy
• 16:11 The High-Functioning Addict
• 25:27 Parallels with Athletes
• 29:25 Addressing RED-S in Female Athletes
• 34:16 The Haunting of Unresolved Relationships
• 34:56 Postpartum Struggles and Body Image
• 35:29 The Descent into Obsessive Control
• 38:26 A Miraculous Turning Point
• 40:19 Facing Grief and Finding Forgiveness
• 45:08 The Path to Recovery and Self-Compassion
• 53:36 Embracing Intuition and Personal Growth
• 57:23 Conclusion and Final Thoughts

Dr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness.

Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of recovery so that anyone, addict or not, can turn their pain into power.

Find all about Dr. Samantha Harte at https://access.drsamanthaharte.com/

Instagram: https://www.instagram.com/drsamanthaharte/?hl=en

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, interviews fellow sports dietician Claire Shorenstein about navigating nutrition challenges for female athletes, particularly in the context of travel. Claire shares her personal journey of becoming a board-certified sports dietician after overcoming her own struggles with disordered eating and finding passion in running and nutrition.

The episode offers practical tips on travel nutrition, ensuring adequate fueling and hydration, and highlights the importance of planning ahead. Additionally, Claire's insights emphasize the balance between preparation and flexibility, encouraging athletes to explore local cuisines while maintaining their nutritional needs.

Episode Highlights:

• 01:28 Meet Claire Shorenstein: A Journey from Music to Nutrition
• 02:39 Claire's Personal Struggles and Triumphs
• 04:58 The Impact of Life Changes on Eating Behaviors
• 19:19 From Road Running to Trail Adventures
• 21:25 Travel Nutrition Tips for Athletes
• 30:01 Creative Freezing Hacks for Travel
• 31:49 Planning Meals for Race Travel
• 33:22 Balancing Convenience and Nutrition
• 34:59 Adapting to Different Travel Scenarios
• 38:13 Embracing Flexibility and Enjoyment
• 50:21 Rapid Fire Questions and Closing Thoughts

Claire Shorenstein is a Board-Certified Sports Dietitian (MS RD CSSD) with over a decade of experience helping active people achieve their nutrition, health, and fitness goals. She's also a longtime endurance athlete, with a passion for trail and ultra running.

Find out more about Claire Shorenstein:

• https://www.instagram.com/eatforendurance/ IG @eatforendurace 
• The Eat for Endurance Podcast
• www.eatforendurance.com

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, sports dietician and athlete, discusses menstrual health with guest Margo Harrison, a board-certified OB-GYN and founder of WaveBye Inc. They delve into the high expectations on women's bodies, nutritional confusion, and the impact of menstrual cycles on daily life and athletic performance.

Margo shares the mission behind WaveBue Inc., a menstrual health company focused on enabling women to manage their menstrual symptoms effectively. The episode covers traditional and innovative treatments for menstrual pain, the importance of tracking and understanding one's cycle, and the evidence-based natural ingredients in WaveBye products, such as vitamin E, magnesium, inositol, and Chasteberry. Lindsey also provides insights from her own experience with the product and offers a special discount for listeners.

Episode Highlights:

• 01:26 Meet Our Guest: Margo Harrison
• 02:10 Understanding Menstrual Health and Nutrition
• 03:30 Personal Experiences and Insights
• 06:30 Challenges and Solutions for Menstrual Pain
• 23:54 Exploring WaveBye Products
• 27:56 Addressing RED-S in Female Athletes
• 30:29 Conclusion and Final Thoughts
• 30:54 Understanding the Importance of Tracking Your Cycle
• 32:00 Managing Irregular Cycles and Ovulation
• 34:35 Ingredients and Their Benefits
• 38:56 Personal Experiences and Testimonials
• 47:30 Contraindications and Who Should Avoid These Products
• 50:39 Final Thoughts and Recommendations

Margo is a board-certified OB/GYN who was an NIH-funded academic PI at the University of Colorado. Since leaving academic medicine, she has been a provider at Planned Parenthood of the Rocky Mountains and founded a femtech consulting firm that served over twenty venture-backed companies in the women's health space in areas of clinical research, strategy, business development, and medical affairs. She is now the founder and CEO of Wave Bye Inc., a menstrual health company that exists to enable women to fulfill their human potential. 

DISCOUNT CODE for 15% off: LINDSEYCORTES

Direct referral link for discount: https://www.wavebye.co/?ref=LINDSEYCORTES

Visit WaveBye's Website: http://wavebye.co

Follow WaveBye:

@wavebyeinc on Instagram

@wavebyeinc on TikTok

@WaveByeInc on YouTube

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, and entrepreneur is joined by returning guest Cynthia Donovan, a registered dietitian nutritionist specializing in hypothalamic amenorrhea (HA). They discuss the pressures on women to maintain certain body images, and how these issues can lead to conditions such as HA and Relative Energy Deficiency in Sport (RED-S).

Cynthia explains the importance of comprehensive hormonal panels and differentiates HA from other conditions like PCOS. The conversation covers ovulation tracking, luteal phase defects, and the impact of various birth control methods on menstrual health. Listeners are encouraged to become more self-aware about their bodies and the critical role of proper nutrition and rest in achieving true health. Resources and further reading materials are provided to help women navigate these challenges.

Episode Highlights:

• 01:24 Meet Cynthia Donovan: Expert in Hypothalamic Amenorrhea
• 02:32 Understanding Hypothalamic Amenorrhea (HA)
• 04:30 The Impact of HA on Women's Health
• 05:34 Misdiagnosis and the Need for More Research
• 07:53 Comparing HA and PCOS
• 13:13 Lab Work and Diagnosis for HA
• 19:43 Luteal Phase Defect and Its Implications
• 27:01 Hormonal Health and Pregnancy Challenges
• 27:49 Postpartum and Breastfeeding Considerations
• 29:14 The Importance of Fueling the Body
• 29:57 Behavioral Changes and Motherhood
• 31:29 Understanding Luteal Phase Deficiency
• 33:32 Tracking Ovulation and Body Awareness
• 35:38 Nutrition and Energy Needs
• 39:39 Writing a Book on Female Athlete Nutrition
• 42:20 The Role of the Menstrual Cycle in Health
• 46:46 Tracking Ovulation with an IUD
• 50:21 Conclusion and Resources

Cynthia Donovan is a Registered Dietitian Nutritionist with over 15 years of experience, specializing in helping women recover from Hypothalamic Amenorrhea (HA). Drawing from both personal and professional insights, Cynthia founded the Recipe for a Period in 2020, guiding hundreds of women toward reclaiming their periods, restoring fertility, and achieving true health. Her holistic approach empowers women to balance fitness, nutrition, and well-being. Outside of her work, Cynthia enjoys exploring nature, traveling, rock climbing, and making memories with her two energetic boys.

Resources for the Audience

HA Fact Sheet

More from Cynthia

Insta: https://www.instagram.com/period.nutritionist/ TikTok: @period.nutritionist 

Website: www.periodnutritionist.com 

LinkedIn

The Period Recovery Podcast: https://www.periodnutritionist.com/podcast

Free Period Recovery Guide: https://prodigious-knitter-1788.kit.com/dfdff8e4ae

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, entrepreneur, and lifelong athlete, delves into the complex topic of nutrition with fellow dietician Kim Shapira. They discuss the challenges female athletes face regarding body image, societal pressures, and nutrition misinformation. Key topics include mindful eating, understanding hunger cues, the importance of hydration, the benefits of adequate sleep, and incorporating movement into daily routines.

Kim shares her philosophy on the six simple rules to transform one's relationship with food and emphasizes that nutrition is not just about weight loss but overall health and empowerment. With practical tips and expert insights, this episode aims to help female athletes build healthier relationships with food and their bodies.

Episode Highlights:

• 01:22 Expanding the Conversation
• 02:57 Introducing Kim Shapira
• 05:25 Kim Shapira's Approach to Nutrition
• 09:32 The Psychology Behind Eating Habits
• 15:25 Mindfulness and Food Choices
• 25:58 Kim Shapira's Six Simple Rules
• 32:41 The Importance of Mindful Eating
• 34:06 The Role of Chewing in Digestion
• 36:04 Understanding Food Sensitivities
• 38:36 The Social Aspect of Eating
• 46:00 The Benefits of Movement
• 49:56 Hydration and Its Impact on Health
• 53:15 The Importance of Sleep
• 57:53 Final Thoughts and Fun Questions

With over 30 years of experience, Kim has helped clients achieve and maintain weight loss through her private practice and as a coach for Trimly.  She has also worked in hospitals, sports clinics, and addiction centers, while also teaching at universities. Kim believes that "Healthspan is the goal, but life's challenges can derail individuals from their journey.”

Through her Kim Shapira Method, Kim provides the necessary support and guidance to help clients achieve peace and happiness around food, and rewire their values so they no longer worry about health, weight, and maintenance.

Check out Kim Shapira's book: This Is What You're Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self.

Check out Kim Shapira's website at https://www.kimshapiramethod.com/

Find Kim Shapira on Instagram: https://www.instagram.com/kimshapiramethod/

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Find Resources & Join My REDS Recovery Support Group:

https://www.lindseycortes.com/reds

Direct Link to Join Recovery Membership HERE

In this episode, Lindsey Elizabeth Cortes, a registered sports dietitian, introduces the concept of Relative Energy Deficiency in Sport (REDS). She explains the physiological and psychological symptoms, the broad impact on health and performance, and emphasizes that RED-S can occur at any level of athletic participation. Lindsey offers practical advice on recognizing symptoms, tips for recovery, and resources available on her website for further support. This episode aims to empower female athletes to understand and manage their nutrition needs effectively.

Episode Highlights:

• 01:22 Understanding Relative Energy Deficiency in Sport (RED-S)
• 04:14 Symptoms and Consequences of RED-S
• 12:36 Who is at Risk of RED-S?
• 15:01 Steps to Diagnose and Recover from RED-S
• 16:13 Resources and Support for RED-S Recovery
• 17:30 Conclusion and Call to Action

Past Podcast Episodes specifically about REDS (though many more address the topic within a greater conversation):

Episode 02: What is REDS

Episode 110: Understanding REDS from two Registered Dietitians

Episode 111: How Dietitians Eat & Exercise After REDS Recovery

Episode 212: Is REDS Real? With Rebecca McConville

Episode 112: Overcoming Amenorrhea & REDS with Tina Muir

Episode 153: Olympian Elise Cranny's Journey with REDS

Episode 80: REDS Resources Recovery & Rebounding with REDS Advocate Pippa Woolven

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/