The episode features Nora Bordeau of Balancing Bowls, a former collegiate rower and food blogger focused on practical bean- and lentil-based cooking for families and athletes. They discuss types of beans and lentils, nutrition benefits (protein, complex carbs, fiber, micronutrients, antioxidants), and how beans can count as multiple food groups.

They cover convenience, affordability, accessibility, and how to use canned versus dried beans (soaking, rinsing, cooking tips). They address gas and bloating, fiber tolerance, and strategies like gradual intake increases and discarding soaking liquid. Nora shares recipe ideas including bean salads, crispy chickpeas, stuffed peppers, brothy beans, pizza spreads, and using blended beans to create creamy soups.

Nora Bourdeau is the creator of Balancing Bowls, a food blog focused on balanced, practical cooking with a special passion for beans and lentils. A former college athlete, Nora brings a grounded, food-first perspective to nourishment, strength, and sustainability in the kitchen, helping women fuel their lives with confidence and flexibility.

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Lindsey Elizabeth Cortes, host of the Female Athlete Nutrition Podcast, welcomes returning guest Dr. Kate Bennett, a clinical sports psychologist, licensed Way of Champions trainer, and multiple-time national champion, to discuss her new venture, Full Send Consulting. Bennett explains that while her mental health practice (Athlete Insight) continues, Full Send was created to address the systemic gap between education about eating disorders/RED-S and rising prevalence rates by shifting from individual treatment to team- and coach-focused culture change. She outlines the Way of Champions philosophy—rooted in Eastern thought, mindfulness, values, and transformational (rather than transactional) coaching—emphasizing psychological safety, purpose, belonging, and eliminating fear-based scarcity mindsets to help teams become protective factors for athlete wellbeing.

Lindsey connects these concepts to nutrition, RED-S prevention, and team-wide fueling standards, sharing an example of value-based work with a university equestrian team. They discuss how teammates and coaches influence culture, the importance of trust and accountability, and how athletes—including alternates—contribute to team success through relationships.

Bennett describes how Full Send Consulting works with teams and one-on-one with coaches in customizable formats (one-day intensives to season-long support) and serves youth, high school, college, and professional teams in person, virtually, and via travel.

Kate Bennett, PsyD, is a clinical sport psychologist. She is the reigning 2024 Downhill Masters National Champion in addition to being a two-time national track cycling champion. Prior to her clinical training, Dr. Bennett was an athletic trainer and cycling coach. She combines her sport experiences and clinical expertise to treat athletes recovering from eating disorders, disordered eating, exercise dependency, and REDs. Dr. Bennett authored "Treating Athletes with Eating Disorders."

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NEED HELP FOR AN EATING DISORDER? Call: 888-364-5977 or head to: https://emilyprogram.com/begin-recovery/

Host Lindsey Elizabeth Cortes interviews Dr. Jillian Lampert (Vice President of Strategy and Public Affairs at The Emily Program), who explains eating disorders as mental health diagnoses that disrupt a person’s relationship with food and negatively impact life, and outlines diagnoses including anorexia nervosa (including that it can occur without visible underweight), bulimia nervosa, binge eating disorder, ARFID, and OSFED; she notes orthorexia is not currently a DSM diagnosis.

They discuss why athletes are at higher risk (temperament traits like persistence, rule-focus, and high standards combined with sport pressures), warning signs such as secrecy, defensiveness, and constant preoccupation with food, and serious health consequences including RED-S impacts, cardiac risk (especially with purging and electrolyte disruption), GI issues, bone and endocrine effects, and dental damage.

Dr. Lampert describes The Emily Program’s full continuum of care (inpatient through outpatient, including virtual options), emphasizes individualized treatment for athletes (including decisions about training/competition), and shares Jessie Diggins’ public story of treatment, recovery, relapse, and ongoing support; the episode closes with encouragement to seek help by calling or requesting contact through emilyprogram.com.

Dr. Jillian Lampert, PhD, MPH, RD, LD, FAED, is the Vice President of Strategy and Public Affairs for The Emily Program, a national eating disorder treatment company. She completed her doctorate degree in Nutrition and Epidemiology and Master of Public Health degree in Public Health Nutrition at the University of Minnesota. She earned a Master of Science degree in Nutrition at the University of Vermont and completed her dietetic internship at the University of Minnesota Hospital and Clinics. She has an expansive range of policy, clinical, research, education, teaching, and program development experience in the area of eating disorders.

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In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses the complexities of nutrition, especially for female athletes, and the high expectations placed on them. Special guest Jess Cerra, Vice President of Product and Community Development at Elite Active Nutrition, shares her journey from an elite athlete to an entrepreneur in the sports nutrition industry.

They dive deep into the importance of electrolytes, how sweat testing can help optimize hydration and balance, and the innovative products offered by Salt Stick. They also touch on Jess's personal athletic achievements and provide practical advice on managing nutrition and hydration for optimal performance.

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Beyond her athletic pursuits, Cerra is the founder of JoJé Bar, a gluten-free, real-food energy bar designed for endurance athletes, which became part of the Alete Active Nutrition portfolio in 2021. She also co-founded The Last Best Ride, a gravel cycling event in her hometown of Whitefish, Montana, which allocates its proceeds to scholarships for women pursuing post-secondary education.

Use code FAN20 for 20% off at saltstick.com

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In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes interviews Sarah Krol, Vice President of Food and Nutrition at NSF, and John Travis, Principal Technical Manager at NSF. They discuss the complexities of nutrition and the importance of food safety and supplement standards.

Kroll and Travis emphasize the role of NSF in protecting and improving human health through rigorous testing and certification processes, particularly in the areas of supplements, food products, and cosmetics. They also touch on the evolving landscape of consumer demand for clean and safe products, and NSF's role in ensuring quality and safety in a variety of industries.

This episode provides valuable insights into how consumers can make informed choices about the products they use.

Episode Highlights:

01:22 The Impact of Period Pain on Women's Lives

03:01 Meet the Experts: Sarah Krol and John Travis

06:25 NSF for Sport: Ensuring Supplement Safety

09:21 The Importance of Certification and Standards

28:17 Addressing RED-S in Female Athletes

33:32 The Evolving Landscape of Supplements

34:29 NSF's Expanding Role Beyond Supplements

39:32 Food Safety and Consumer Awareness

43:03 Supply Chain Stressors and Adulteration Risks

45:36 The Rise of Sugar Substitutes

50:27 Lead in Protein Powders: Understanding the Risks

54:39 The Importance of Certification and Safe Consumption

57:37 Conclusion and Final Thoughts

John Travis has more than 25 years of experience in analyzing dietary supplements, utilizing techniques such as gas and high-performance liquid chromatography and mass spectrometry. His expertise in the analysis of dietary supplements for ingredients prohibited by antidoping organizations was instrumental in developing screening methods for NSF’s Certified for Sport program. These procedures help analyze and detect potentially harmful substances, contaminants and emerging drugs in dietary supplements. He joined NSF in 1995.

Sarah Krol is Vice President, Food and Nutrition at NSF is responsible for NSF’s global Food and Nutrition division, which includes primary food production/agriculture and fisheries, food manufacturing and distribution, product claims certifications such as Organics/Non-GMO (including NSF’s subsidiary Quality Assurance International), and nutrition and wellness (including supplements and cosmetics).

Resources and Links:

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 CORTES15 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

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Host Lindsey Elizabeth Cortes of the Female Athlete Nutrition Podcast takes a brief hiatus and uses this time to highlight notable episodes from the past year. While outlining the podcast's mission to simplify nutrition for female athletes and combat harmful body image expectations, Lindsey recommends standout episodes, such as discussions on sustainable farming, eating disorders, menstrual cycle health, and supplement transparency.

The episode also promotes awareness of RED-S (Relative Energy Deficiency in Sport) and offers resources for listeners facing nutrition challenges. Lindsey emphasizes the importance of subscribing and revisiting past episodes during the break.

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In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes discusses the importance of nutrition during a break from sports. Highlighting common fears and misconceptions around weight gain and muscle loss, Lindsey explains why metabolism and body composition do not drastically change during short breaks.

She emphasizes the need for proper refueling and maintaining adequate nutrition to ensure athletes are energized and ready to resume training. Additionally, Lindsey shares her personal updates, including an upcoming move to Boston for better medical care for her son. She announces a brief hiatus from the podcast, set to return in February with fresh content.

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In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian and lifelong athlete, delves into the complex world of sugar. Lindsey discusses the different types of sugars (glucose, fructose, galactose, and others) and explains the importance of carbohydrates for athletes. She differentiates between natural sugars, added sugars, and artificial sweeteners, emphasizing their roles and impacts on athletic performance.

The podcast also highlights the general dietary guidelines for sugar intake and how they apply differently to athletes. Lindsey shares practical examples, fun facts, and even personal anecdotes to help listeners understand and normalize sugar consumption, especially in the context of sports nutrition. This episode aims to empower female athletes to make informed choices about their nutrition to perform at their highest level.

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In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes speaks with Angela R. Lewis, a former professional basketball player, author, and leadership strategist. They discuss the confusion surrounding nutrition and body image expectations for female athletes.

Angela shares her journey from feeling uncomfortable with her height at a young age to building confidence through basketball. She introduces her 6V framework for personal growth and development, applicable to athletes and beyond. Angela also talks about her new children's book, 'A Ball and A Chance,' and the importance of creating supportive communities. The episode emphasizes transitioning life skills from sports to other areas and the importance of staying in community for personal growth.

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Connect with Angela:

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In this episode, Lindsey Elizabeth Cortes, a sports dietitian and host of the Female Athlete Nutrition Podcast, interviews David Block, CEO of Previnex. The episode delves into the struggles and confusions surrounding nutrition, particularly for female athletes who face societal pressures on body image. Lindsey introduces David, detailing his impressive career transition from a hedge fund manager to leading Previnex, a company dedicated to producing high-quality nutritional supplements.

David discusses his inspiration and mission to create best-in-class supplements, addressing the flaws in the supplement industry from quality control to transparency. They explore Previnex’s rigorous testing standards, the impressive effectiveness of their Joint Health Plus product, and the impact of their groundbreaking Get Health, Give Health program, which donates vitamins to malnourished children for every customer order. The conversation emphasizes creating genuine health benefits, maintaining high standards, and the broader mission of improving lives globally.

Episode Highlights:

As the CEO of Previnex, David has the great privilege of leading a company that

Prior to Previnex, David was a hedge fund manager and Wall Street research

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