Summary. In this Fuel Week episode, the women of FMR sit down to talk about the fueling for and management of your menstrual cycle. Enjoy!

Topics covered. The ladies discuss their fall activities. The best type of Halloween costume. The importance of hormones. The relationship between your hormones and your menstrual cycle. The ladies share personal stories about their period health. The role of hormones on the menstrual cycle. Consequences of not having a period. The biological phases of the menstrual cycle. Dietary considerations. What do menstrual irregularities look like? How to deal with menstrual irregularities? And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Recover Week episode, we return to our discussion about cognitive distortions: what they are, the names of some of them and examples, and what to do about them. Enjoy!

Topics covered.  What are devious licks? What are angelic yields? Reintroduction of cognitive distortions. What is filtering? What is jumping to conclusions (aka, mind-reading)? What is labeling? What is overgeneralization? What is personalization? What are "should" statements?  How to address cognitive distortions with these tips: pinpoint the emotion/thought, reframe the circumstances, make a pro/con list, and seek professional help. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Family Week episode, we use three articles to discuss improving performance and wellness. Enjoy!

Topics covered.  Alex's leaf-peeping. Ali makes it official that she's staying in Chicago. Michele is getting over being sick. Schedule changes. Alex's hosting debut. The effect of social media on food choices. What sites were the most effective? What changes were seen? How can we use this to our advantage? The effect of different speeds during training in elderly populations. What is slow movement good for? What is fast movement good for? How well do the elderly respond to strength training? The importance of positive youth development is a part of youth sports. What are the benefits of masters-oriented sports? What's the difference between this and the participation trophy trend? Why do we want to encourage sports participation from a health benefits standpoint? And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Move Week episode,  we talk about physical stress with the management of and recovery from physical workloads. Enjoy!

Topics covered.  Alex is catching up from the busy week. Michele is dealing with being sick. What is physical stress?  How does stress contribute to positive change? Examples of stressful conditions. Symptoms of overuse conditions and timelines. Types of overuse injuries: strains, sprains, stress fractures, and stress reactions. Signs and symptoms of these injuries. How to manage these injuries. Diagnosis and screening. How to manage burnout. How to manage hyperspecialization. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Fuel Week episode, we discuss the benefits of relaxation and proper micronutrient/mineral balance on your overall wellness. Enjoy!

Topics covered.  Lindsay's enjoyment of the fall weather. Ali's traveling and camping. Michele's apple sauce and meditation. The changing seasons. The benefits of seasonal themes on your calendar. How do mineral levels affect our energy levels? The healing benefits of mineral springs. The historical use of mineral springs. The health benefits of iron. How much do you need? Where can you get it from? The health benefits of iron. How much do you need? Where can you get it from? The health benefits of sulfur. How much do you need? Where can you get it from?  Other benefits of recreating outdoors: sunshine (vitD), time away from the grind, benefits of physical activity, benefits of socializing. How we balance tech with nature. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Recover Week episode, we introduce you to cognitive distortions and go through a hand-full in this first of two episodes on the subject. Enjoy!

Topics covered.  Alex's good but uneventful week. Michele's catching up from last week. What are cognitive distortions? What could have been the origin of such negative thinking? The importance of working with a mental health professional if you're struggling with cognitive distortions, among other things. We discussed the following types of cognitive distortions: Always being right; Catastrophizing; Discounting the positive; Emotional reasoning; Fallacy of change; Fallacy of control; Fallacy of fairness; Polarization. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Family Week episode, return to "relative energy deficit in sports" (RED-S) syndrome. We expand on our discussion from the last Family week including how you don't have to be an athlete to fall victim to RED-S  syndrome. Enjoy!

Topics covered.  Alex is a leaf peeper. Ali is weighing her choices about taking a new job. Michele gets vaccinated.  The profile of an elite athlete's struggle with energy balance. The importance of discovering being strong is better than being thin. The accessibility of nutrition info and resources. The IOC's consensus statement on RED-S. The health consequences of low energy availability. The performance consequences of low energy availability. Remembering that concentration, balance, and coordination can be signs of low energy availability. How to prevent RED-S. How to treat RED-S. Why is important to know RED-S is a "diagnosis of exclusion." The impact of RED-S on female physique athletes. The negative effects of weight management in female physique athletes. The biological consequences of cutting weight for competition. The risk fatigues of disordered eating and eating disorders in this population. And more.

OIC consensus statement on RED-S article

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality.

Summary. In this Move Week episode, we discuss the hip hinge movement: what it is, its purpose, and how to train it. Enjoy!

Topics covered.  Alex's journey in learning a new language. Michele's attempt to stay even-keeled. What is the hip hinge. What exercises is it used in. what is it good for. What functions is it used for. How do we define the hinge. How is it different from the squat. What muscle groups does it work. The differences between the deadlift and the RDL. What is the proper body alignment for it. Tips for improving your deadlift. Tips for improving your RDL. Examples of variations of both. Why should you work single-leg exercises. How to train your movement pattern. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality 

Summary. In this Fuel Week episode, we return to our discussion on reality checks and the pitfalls to look out for when pursuing your nutrition-related goals.
Enjoy!

Topics covered.  Lindsay's family returns to the school year routine. Ali's management of the hot Chicago summer weather and her job application hell.  Michele's preparation for College of Wooster Baseball work. Follow-up comments on meditation. Recap of how folks fall short of their nutrition-related goals. The impact of stress on reaching goals. The body's biological response to stress. Ways to manage stress. How we manage our stress. How your hormones affect your nutrition and vice versa. Tips to improve hormone levels. The impact of sleep on your goals and vice versa. The importance of nutrition tracking. The pitfalls of obsessing over nutrition tracking. The importance of consulting with a professional to develop the right plan. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality 

Summary. In this Recover Week episode, we discuss the practice of meditation, how it works, and some of its benefits. Enjoy!

Topics covered. Alex's car health. The progress of one of Michele's athletes. Summary of mental stress. How meeting the demands of your tasks is important. How stress is not bad. Importance of addressing the secondary effects of stress that linger after the event. What is the practice of meditation. How does it work.  What are some different kinds of meditation. The difference between transcedental, mindfulness, and guided meditation.  Examples for its benefits for college students, working adults, first responders, and chronic pain. We mention some notable meditation apps. We discuss how to go through a brief meditation if you haven't done it before. And more.

Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.

Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone

Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.

Thanks to those who support us in making this a reality