Fueling Your Fire

Christine is an award-winning journalist whose work focuses on the intersection of sports, science, and gender. She’s the author of Up to Speed: The Groundbreaking Science of Women Athletes, a book that explores how sports science has overlooked female athletes, and why that needs to change. Her writing has been featured in The Washington Post, Outside, Runner’s World, and more. In this episode, we’ll be talking about gender gaps in research, its implications on performance and health, societal trends that impact the well-being of young athletes, and what we need to do to decrease gender bias in sports science.

Christine's website and Instagram: https://www.christinemyu.com @cyu888

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In this episode, I sit down with Kara Bazzi, a licensed Marriage and Family Therapist and expert on eating disorders in sports. Kara is also a former D1 athlete with her own experience navigating an eating disorder, and is a co-founder of Opal, an organization dedicated to inspiring cultural change around food, movement, and mental health. Together, we dive into the unique challenges athletes face, examining the causes, effects, and possible solutions for disordered eating in competitive environments. Join us as we discuss ways to create healthier spaces for athletes to thrive physically and mentally. 

Check out Kara’s podcast, the Appetite, and Opal’s website 

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In this episode, I’m joined by Dr. Debiec, Division Chief of Pediatric and Adolescent Gynecology, to discuss how Relative Energy Deficiency in Sport (RED-S) affects hormones in female athletes. We explore the ways under-fueling can disrupt hormonal balance, impacting menstrual health, and long-term well-being. Tune in to gain insights on how coaches, athletes, and the athletic community can help support the health of female athletes in competitive sports.

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How do we apply sports nutrition fundamentals in a diet-obsessed world? In the previous episode, Monica Van Winkle, MS, RDN took us through the fundamentals of sports nutrition. In this episode, I welcome Monica back to discuss how athletes can implement these fundamentals through specific techniques, and to explore other nuances and considerations of performance nutrition. 

Monica is a registered dietitian specializing in sports and dance nutrition, as well as the nutritional management of eating disorders. With extensive experience catering to the dietary needs of athletes from collegiate to professional levels, Monica's career highlights include roles with the Seattle Mariners, University of Washington and Seattle Pacific University Athletics, and Pacific Northwest Ballet. Her dedication extends beyond the field, as she mentors future sports medicine professionals and lectures internationally on nutrition. Passionate about fostering lasting connections between nutrition, movement, and wellness, Monica's 18-year journey encompasses clinical expertise in diverse medical conditions and advocacy for those battling eating disorders. She has served as a board member for the International Association of Eating Disorder Professionals Puget Sound Chapter and developed and managed a residential nutrition program for eating disorders in Cambridge, Massachusetts.

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In this episode, I share my story. I'll be opening up about my experience with an eating disorder and why it has driven me to advocate for awareness around RED-S. Though I have kept my experience relatively private, I've seen how impactful it can be to share personal experiences. My hope is that by opening up, I can spark discussion about eating disorders and help at least one person feel less alone.

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In this podcast, Monica Van Winkle, MS, RDN provides an overview of the fundamentals of performance nutrition.
We discuss topics including:
- How to craft your plate
- The roles and importance of each macronutrient
- Strategies to ensure adequate fueling
- Food insecurity and how athletes can make the most of their budget
- The importance of sleep
- Stress management
- Snack ideas for optimal performance
Monica is a registered dietitian specializing in sports and dance nutrition, as well as the nutritional management of eating disorders. With extensive experience catering to the dietary needs of athletes from collegiate to professional levels, Monica's career highlights include roles with the Seattle Mariners, University of Washington and Seattle Pacific University Athletics, and Pacific Northwest Ballet. Her dedication extends beyond the field, as she mentors future sports medicine professionals and lectures internationally on nutrition. Passionate about fostering lasting connections between nutrition, movement, and wellness, Monica's 18-year journey encompasses clinical expertise in diverse medical conditions and advocacy for those battling eating disorders. She has served as a board member for the International Association of Eating Disorder Professionals Puget Sound Chapter and developed and managed a residential nutrition program for eating disorders in Cambridge, Massachusetts.
https://www.theembodiedathlete.com/

Below are some resources that Monica compiled:
Food insecurity resources | Sports Nutrition Tenants TEA

Refreshing Sports Drink Recipe
4 c. water
1/8 tsp. salt
6 oz. fresh squeezed 100% lime juice
2 oz. tart cherry concentrate
4 tsp. maple syrup
SALT
Directions:
1. Pour 2 c water into a large pot, add sweetener and salt.
2. Place pot over low heat and whisk until ingredients have
dissolved, let cool.
3. Add juice and concentrate to pot.
4. Pour in remaining water and whisk until well blended.
5. Chill, then put in reusable water bottles. Best if consumed in two days.

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In this interview, I have the honor of interviewing Allie Ostrander. Allie is a 3-time NCAA D1 steeplechase champion, has won 12 All-American honors, and ran at the 2024 cross country world championships to name a few of her achievments. She is also an avid mental health advocate and has made an impact on the athletic community by opening up about her eating disorder on social media. Allie maintains a strong following on both YouTube and Instagram where she posts about her life as a runner. She previously ran for Brooks and currently runs for NNormal.
In this episode, Allie shares her running journey and delves into her experience with her eating disorder. She describes the onset of her eating disorder, the process of treatment, and how her life has changed after recovery. We explore the various complexities of nutrition in sport and how certain environments are contributors to the increasing prevalence of disordered eating. Finally, she gives a message on how we can mitigate the impact of eating disorders and spread awareness on RED-S.
Follow Allie's Instagram @allie_ostrander and her YouTube channel, Allie Ostrander.
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In this episode, I have a conversation with Dr. Georgia Griffin, M.D., a sports medicine physician at Seattle Children's hospital and a pediatrician at Odessa Brown Children's Clinic. We take a deep dive into RED-S (relative energy deficiency in sport) and cover the following topics:
- The health impacts of RED-S
- Environmental factors and pressures contributing to RED-S
- Long-term health implications
- Diagnosis
- Treatment
- RED-S in female athletes
- Nutrition
- Lack of awareness
- Prevention
And more!
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