In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes delves into how to boost the immune system during the winter months to prevent common colds and flu. She addresses common misconceptions about nutrition, the importance of adequate calorie intake, and highlights essential nutrients like Vitamin C, Vitamin D, and Zinc that can help reduce the severity and duration of illnesses.

 

Lindsey also discusses practical food-based approaches and supplements to incorporate as part of daily routines for improved immune support. Additionally, she touches on the role of honey, garlic, and echinacea, sharing practical tips on how athletes can integrate these into their diets. This episode serves as an educational resource for female athletes striving to maintain optimal health and performance during the colder seasons.

 

01:22 Understanding Period Pain and WaveBye Solutions

04:07 Nutrition Tips for Boosting Immunity

07:01 The Importance of Proper Fueling for Athletes

11:46 Preventing Illness Through Nutrition and Hygiene

14:01 Supplementation and Immune Support

20:38 Addressing RED-S and Support Options

23:11 Vitamin C Dosage Recommendations

25:22 Delicious Vitamin C Smoothie Ideas

26:17 Daily Vitamin C Intake Tips

28:56 The Importance of Vitamin D

33:14 Zinc for Immune Support

37:35 Incorporating Honey and Garlic

43:13 Exploring Echinacea and Other Herbs

46:15 Final Thoughts and Healthy Habits

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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode, sports dietician Lindsey Elizabeth Cortes addresses common concerns about food-related stress and holiday weight gain for female athletes, advocating for a mindset of abundance rather than scarcity. Lindsey emphasizes the importance of integrating holiday foods into a balanced diet rather than restricting or overindulging.

 

Her two main tips are to shift to an abundant mindset, recognizing that holiday foods are available year-round, and to work these foods into daily nutrition plans. She also stresses the importance of other health aspects like managing stress, sleep, and staying hydrated and active. The episode aims to help female athletes enjoy holiday foods without guilt and maintain their wellness.

 

01:22 The Impact of Menstrual Health on Performance

03:00 Holiday Nutrition Challenges

06:51 Navigating Holiday Food Anxiety

09:27 Tips for Balanced Holiday Eating

32:11 Managing Stress, Sleep, and Hydration

37:06 Conclusion and Final Thoughts

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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

The podcast centers on the importance of nutrition for female athletes and the confusion surrounding it. Host Lindsey Elizabeth Cortes, a sports dietitian, introduces Dr. Demetra Mydlo, a chiropractor and former athlete who shares her personal journey with an eating disorder in her memoir, 'The Weight of Winning: Hustling for Worthiness Through Sport and an Eating Disorder'.

 

Dr. Deme discusses the complexities of eating disorders, the importance of professional support, and how her own experiences have shaped her practice in women's health. The episode highlights the struggles and recovery processes of female athletes, emphasizing the need for proper nourishment, holistic health, and supportive networks.

 

01:22 WaveBye: Revolutionizing Menstrual Health

03:00 Meet Dr. Deme: Chiropractor and Author

05:10 Dr. Deme's Memoir: Hustling for Worthiness

06:58 The Hidden Struggles of Eating Disorders

09:38 The Power of Personal Stories in Healing

13:05 Challenging Body Image and Performance Myths

16:57 Navigating Body Comments and Self-Worth

24:22 Dr. Deme's Journey: Balancing Sports and Health

29:56 Understanding RED-S: Relative Energy Deficiency in Sport

30:49 Resources for RED-S Recovery

31:42 The Importance of Proper Nutrition

32:27 Personal Stories and Struggles

38:29 The Role of Support Systems

42:30 Transforming Health Practices

47:29 The Joy of Movement and Recovery

51:26 Final Thoughts and Resources

Demetra Mydlo "Dr. Deme" is a chiropractor, former educator, Coach, and lifelong athlete whose personal and professional experiences inform her passion for health and wellness. Born in Detroit and raised in Kingsville, Ontario, Canada she later earned a degree in Kinesiology from Wayne State University and a Doctor of Chiropractic degree from Parker University. Now based in Dallas, Texas, she lives with her son and works closely with patients to support their healing journeys, as she specializes in Prenatal, Postpartum, Pediatric, and Sports Chiropractic Care. In her debut memoir, she candidly explores the often-overlooked realities of eating disorders among female athletes. Demetra shares her own journey and sheds light on the often hidden struggles of female athletes facing eating disorders, aiming to inspire awareness, compassion, and change.

 

The Weight of Winning: https://www.amazon.com/Weight-Winning-Hustling-Worthiness-Disorder/dp/1968253092

Follow Dr. Deme on Instagram @drdemetra

Website: www.wholeheartedchiro.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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes addresses recent concerns about lead in protein powders. She draws from an October 2025 Consumer Reports article which revealed that out of 23 tested protein products, over two-thirds contained lead levels higher than recommended for daily intake.

 

Lindsey explains the significance of this finding, the implications for various demographics including children and pregnant women, and offers practical advice on choosing safer protein powder alternatives while simultaneously admitting that the consumer reports article created unnecessary fear mongering as the limits which Consumer Reports set for lead was much lower than any other current standards. She emphasizes the importance of whole foods over supplements and encourages informed consumer choices. Additionally, Lindsey provides updates on her website services and partnerships aimed at supporting female athletes.

 

 

Protein Powders and Shakes Contain High Levels of Lead

FDA Lead in Food and Foodwares

NSF for Sport Sport Supplement Safety

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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 10% off: http://wavebye.co

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis.

 

Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights.

 

01:24 Meet Nick Padula: Sports Dietician Extraordinaire

02:50 The Intersection of Clinical and Sports Nutrition

04:14 The Science and Ethics of Weight Cutting

09:52 Customizing Nutrition Through Testing

17:06 Understanding Genomic and Microbiome Testing

26:26 Addressing RED-S and Support Options

29:13 Understanding Gluten Intolerance

32:28 The Role of Continuous Glucose Monitors (CGMs)

35:37 Practical Applications of CGMs

42:05 The Importance of Recovery Nutrition

45:30 Exploring Nutrition Packages and Testing

47:07 The Impact of Environmental Toxins

53:31 Fun Questions and Final Thoughts

Nick Padula has been a practicing Dietitian since 2015 as a clinical dietitian, a foodservice director. In addition to You Trition, LBC Nutrition, a dietetic consultant company, is a lecturer and coordinator with the University of Southern California Master’s in Nutrition program and Sports Dietitian for Cypress Junior College Athletics. ⁠

 

Nick studied nutrition and dietetics at Long Beach State University and received a Bachelor's degree in 2012 and Master's degree in Nutrition and Dietetics with a concentration in Sports Nutrition from Texas Tech University. ⁠In his practice he has worked with triathletes, professional boxers, endurance runners, professional soccer players, high school athletes, and the USC football and basketball teams. Nick is an avid runner, weightlifter, and golfer.

 

www.youtritionscience.com

IG:@Youtrition_science

Email: [email protected]

 

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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician and lifelong athlete, speaks with Dani Sheriff, co-CEO of The HA Society. They discuss the confusion and pressure surrounding female nutrition and body image, particularly for athletes.

 

Dani shares her experience with hypothalamic amenorrhea (HA), its implications, and the importance of proper nutrition and balanced exercise. They emphasize the need for community support through recovery, addressing the emotional and physical aspects of healing. Dani highlights the role of fertility awareness in understanding one's cycle and health. The episode offers insights into managing HA, the benefits of community involvement, and the empowering journey of reclaiming one's health.

 

Dani Sheriff is the founder and co-CEO of The HA Society. Dani’s expertise comes from many years of research and time spent in the nutrition, sport and fitness industry, as well as being trained to use the fertility awareness method as a diagnostic tool as a certified fertility awareness practitioner. She helps women recover their missing periods, optimize them and get pregnant or avoid pregnancy naturally.

 

01:25 Meet Our Guest: Dani Sherif

04:27 Understanding Hypothalamic Amenorrhea (HA)

05:37 Signs and Symptoms of HA

19:23 Personal Stories and Experiences

28:22 Addressing RED-S and Recovery

31:00 Long-Term Effects of HA and Reversibility

31:14 Impact on Bone Density and Heart Health

31:35 Cognitive and Physical Challenges

31:54 Eating Disorders and Malnourishment

32:29 Estrogen Receptors and Bone Health

32:47 Athletes and Bone Density

33:16 Importance of Estrogen Beyond Reproduction

33:27 Cognitive Functioning and Long-Term Impact

33:50 Coaches' Perspectives on Eating Disorders

35:11 Fear of Healing and Weight Gain

36:19 Client Case Study: Long-Term HA

37:46 The Importance of Hormones for Overall Health

39:47 Challenges in Recovery and Maintaining Health

46:03 Community Support and the HA Society

52:15 Fertility Awareness and Charting

53:42 Empowerment Through Understanding Your Cycle

59:27 Fun Questions and Closing Remarks

Follow Dani on Instagram: instagram.com/danisheriff

Follow The HA Society on Instagram: instagram.com/thehasociety

 

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

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Discover your Meta Performance profile with our free Meta Performance (Accomplish the Impossible) Assessment.  In just 15 minutes, you’ll uncover how you show up in work, leadership, and relationships — including your greatest strengths and blind spots. It’s a powerful tool for athletes, leaders, and anyone who wants to push beyond high performance.

Take the FREE Assessment here: https://stagesassessment.scoreapp.com/?utm_source=FAN_Podcast&utm_medium=Event&utm_campaign=Stages 

 

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Rosanna Tomiuk, an executive coach and partner at Novus Global, and a former member of the Canadian Women's Water Polo Team. They discuss the importance of nutrition and overcoming societal pressures related to body image for female athletes.

 

Rosanna shares her personal journey with nutrition and performance, highlighting the challenges and strategies she encountered. They delve into the concept of meta performance, a mindset that goes beyond high performance by exploring what individuals and teams are truly capable of.

 

The episode offers insights into distinguishing between high performance and meta performance, the significance of character and growth, and how to handle failure constructively. Rosanna also explains Novus Global's services, including their assessment tools and transformational coaching approaches aimed at high performers across various fields.

 

Follow Rosanna on Instagram: @rosannatomiuk

 

http://www.lindseycortes.com/

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

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

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

@‌wavebyeinc on Instagram

@‌wavebyeinc on TikTok

@‌WaveByeInc on YouTube

In this solo episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, provides foundational principles for sports nutrition tailored specifically for female athletes. She addresses common dietary concerns and emphasizes the importance of fueling the body effectively for optimal performance.

 

Lindsey covers eight key topics: eating every 2-4 hours, pre and post-workout fueling, starting the day with a strong breakfast, proper hydration, balanced meals with all macronutrients, integrating both whole and processed foods, ensuring adequate caloric intake, and considering individualized nutrition needs for specific medical conditions. This episode aims to demystify nutrition for athletes, offering practical advice and debunking common myths.

 

01:22 – Podcast Fundamentals and Listener Engagement

03:19 – Current Business Updates and Offerings

05:19 – Recommended Supplements for Female Athletes

11:33 – Principle #1: Eat every 2–4 hours – Maintain energy, focus, blood sugar, recovery, and hormone health

17:24 – Principle #2: Fuel before and after training – Carbs pre-workout; protein + carbs post-workout for recovery

20:36 – Principle #3: Start your day strong – Don’t skip breakfast; fuel early for energy and focus

22:47 – Principle #4: Don’t overlook hydration – Consistent hydration supports performance, focus, and digestion

26:30 – Principle #5: Include all food groups – Carbs, protein, fats, fruits, veggies, and dairy; avoid restrictive diets

29:36 – Principle #6: Whole foods first, with room for processed foods – Prioritize nutrient-dense meals but allow convenience options

33:05 – Principle #7: Eat enough – Avoid underfueling; athletes need adequate calories and macros

36:52 – Principle #8: Individualize for unique needs – Tailor nutrition to medical conditions or sport-specific demands

39:41 – Conclusion and Resources

Reds Recovery Membership – Weekly group calls and chat support for athletes recovering from RED-S: lindseycortes.com/reds

WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: wavebye.co

Episode #229 with Dr. Margo Harrison – https://www.lindseycortes.com/podcast/episode/22d22223/229-wavebye-to-period-pain-nutrition-and-supplements-for-menstrual-cycle-health-with-margo-harrison-md

Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com

Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast

Female Athlete Nutrition Community – YouTube, Instagram @femaleathletenutrition, and private Facebook group

In this solo episode of the 'Female Athlete Nutrition Podcast,' Lindsey Elizabeth Cortes, a sports dietitian, explores the complexity of nutrition and weight loss, specifically critiquing the Netflix documentary 'Fit for TV: The Reality of The Biggest Loser.' Lindsey delves into the harmful messages perpetuated by 'The Biggest Loser,' discussing its unhealthy methods, lack of proper nutritional guidance, and the psychological impact on contestants.

 

She clarifies her stance on weight loss, emphasizing that while it can be part of a health journey, it should not be viewed as the ultimate goal. Lindsey advocates for a holistic approach to health, focusing on proper nutrition, movement, and overall well-being. Additionally, she proposes ways in which a TV show could better promote health through positive reinforcement and practical, life-applicable challenges.

 

02:14 Discussing the Netflix Documentary on The Biggest Loser

03:54 Critique of The Biggest Loser Show

20:22 The Role of Personal Trainers and Nutrition

24:18 Understanding RED-S and How to Address It

26:51 The Downfall of 'The Biggest Loser'

28:20 Transition to a Career in Dietetics

28:49 The Role of Weight in Sports Nutrition

29:44 Misconceptions About Weight Loss

31:14 Defining Health Beyond Weight

40:54 A New Approach to Health and Fitness TV

47:31 Final Thoughts and Resources

http://www.lindseycortes.com/

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

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

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

@‌wavebyeinc on Instagram

@‌wavebyeinc on TikTok

@‌WaveByeInc on YouTube

This episode of the Female Athlete Nutrition Podcast features Lindsey Elizabeth Cortez, a sports dietician, and Hannah Silva Breen, a PhD student in sport, exercise, and performance psychology. They discuss the mental health and body image issues that female athletes face. Hannah shares her journey from being an athlete to focusing on mental health and body image research.

 

The episode delves into practical strategies to improve body image, the impact of social media, and the importance of body functionality. They also discuss systemic changes needed in sports culture to support female athletes better.

 

In this episode, Hannah shared Body Confident Sport, a free online tool researched and co-developed by Tucker Center for Research on Girls & Women in Sport and the Centre for Appearance Research, with support from Dove and Nike. This tool is globally informed and tested, and works! There are brief education modules for coaches of girls, and resources for coaches to share directly with their athletes.

 

01:27 Meet Our Guest: Hannah Silva Breen

03:32 Understanding Mental Performance vs. Mental Health Counseling

09:49 Stigmas in Sports and Mental Health

14:19 Hannah's Journey: From Athlete to Mental Health Advocate

23:52 Addressing RED-S and Nutrition for Female Athletes

26:27 Body Image and Weight Bias in Different Sports

27:29 Exploring Body Image Issues in Team Sports

29:39 Impact of Social Media on Athletes' Body Image

32:10 Fitness Influencers vs. Athletes: A Comparison

35:40 The Misconception of Body Image and Performance

40:07 Strategies to Improve Body Image in Female Athletes

45:55 Creating a Supportive Environment for Athletes

50:35 Conclusion and Resources for Female Athletes

 

http://www.lindseycortes.com/

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

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

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

@‌wavebyeinc on Instagram

@‌wavebyeinc on TikTok

@‌WaveByeInc on YouTube