The Food Factor Podcast

Nutrition for Athletes and Performance

In this episode of the Food Factor podcast, Stephanie discusses the importance of nutrition for athletes and parents of athletes. She emphasizes the need for accurate, evidence-based information and encourages listeners to do their own research. Stephanie also highlights the crucial role of nutrition in sport performance and overall health, drawing from her experience working with various athletes. 

In this episode we discuss:

Low Energy Availability in Sports

Stephanie discusses the topic of sports nutrition, specifically focusing on the concept of low energy availability (LEA) and its impact on athletes. She explains that LEA was initially thought to primarily affect female athletes, but it can now be recognized as a broader issue affecting any athlete, regardless of gender or age. 

She also introduced the term "relative energy deficiency in sport" (RED-S), which emerged about 10 years ago to highlight the all-encompassing consequences of LEA. Stephanie emphasized that LEA can occur due to various factors, such as poor body image, social pressures, or lack of education on proper nutrition.

Understanding Energy Availability and Expenditure

Stephanie discussed the concept of energy availability. She emphasized the importance of understanding one's fat-free mass, as it is the most metabolically active tissue and influences energy expenditure. Stephanie also clarifies that the energy expended during exercise is not always accurately measured by tools like treadmills or wearables, as they often rely on body weight and height. She stressed that the quality of calories, such as those from carbs, fats, and proteins, also plays a role in energy availability. Stephanie concluded by highlighting that energy is needed for various bodily functions beyond weight loss, such as muscle repair, brain cell restoration, and immune system support.

Nutrition for Young Athletes' Performance

Stephanie discusses the importance of proper nutrition for young athletes, emphasizing that calories in versus calories out is not the only factor to consider. She highlighted that athletes need a high quality and quantity of nutrients for growth, development, performance, and recovery. Stephanie also pointed out warning signs of low energy availability, such as a decrease in food intake and an increase in energy expenditure. She stressed the need to address these signs and ensure athletes are fueling their bodies appropriately.

Recognizing The Warning Signs

Stephanie discusses the importance of recognizing warning signs for LEA and RED-S in athletes. She emphasizes the need to listen for specific language and conversations that may indicate a desire for weight loss, and to understand the reasoning behind it. She also highlighted the importance of monitoring changes in hunger or appetite, and the potential for disordered eating or training behaviors. Stephanie differentiated between eating disorders and disordered eating, and pointed out that certain sports, such as wrestling, gymnastics, and soccer, have higher rates of issues with energy availability. She concluded by urging the need to keep an eye out for these risk factors in specific athletes.

Nutrition's Impact on Athletes' Performance

Stephanie discusses the negative effects of inadequate nutrition on the body, particularly in the context of athletes. She highlighted the short-term and long-term consequences of insufficient food intake, including blood glucose dysregulation, disruption in hunger and mood hormones, reduction in metabolism, and thyroid dysfunction. She also mentioned the potential for increased cortisol levels, fatigue, mood changes, muscle weakness, and endocrine disruption. Stephanie emphasized the importance of proper nutrition for optimal performance and recovery, and offered her assistance to those needing help with their food choices and needs.

*Don't forget to share this with a friend or family member!

Mentioned in this episode:

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode, I share an update about the past few weeks of chaos. I experienced a shift in my weight and noticed people's reactions to it. There were two reactions that I received and I discuss what the weight loss actually was.

In my line of work, people are always expecting me to comment on their weight loss. I've been yelled at before when I don't "notice" or say something. Here's the thing. I will never comment on weight loss and I encourage you not to as well. I tell you why in this episode.

In this episode we talk about:

- How I lost 7lbs and the reactions I received

- Why commenting on weight loss can backfire.

- What to say instead when you notice someone's weight loss

*Don't forget to share this with a friend or family member!

Mentioned in this episode:

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

- Do Hard Things Today podcast episode: "Why is Nutrition so Important?- With Special guest Dr. Stephanie Machacek

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this episode, I dive into my story of a third-grade girl who thought carbs were "bad," revealing a broader issue: the unintended messages parents send about food. I explore how conversations and actions at home can plant seeds of confusion around nutrition, sometimes leading kids to develop food fears or misunderstand basic health principles.

You’ll learn about the long-term impact that these misconceptions can have on children’s eating habits and self-perception, and I offer practical strategies for parents to shift the narrative around food in a positive way. From elementary to high school, I walk through age-appropriate approaches to teaching kids about nutrition, both at home and through school-based initiatives.

In this episode we talk about:

- Casual comments about food and their lasting impact on kids.

- My conversation with three school administrators and the surprising trends they notice at their schools when it comes to kids and eating patterns. 

- What you can do as parents, no matter if your child is elementary, middle, high school, or college-age, to help develop foundational nutrition habits within you child and your family.

*Don't forget to share this with a friend or family member!

Mentioned in this episode:

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

In this powerful episode, we dive deep into the alarming mental health challenges that athletes face, particularly the heightened stress and suicide risk in high-pressure environments. We explore how the intense demands of athletic performance, combined with societal expectations and personal struggles, can push athletes to the brink. Importantly, we examine the often-overlooked role that nutrition plays in mental health and recovery of athletes.

In this episode we talk about:

- The alarming increase in athlete suicide rates.

- The demands, both physically and mentally, placed on collegiate athletes.

- Nutrition's role in proper fueling and recovery of athletes.

- 3 main nutritional pillars every athlete, coach, and parent needs to focus on to improve the well-being of their athlete.

*Don't forget to share this with a friend or family member!

Mentioned in this episode:

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

- British Journal of Sports Medicine article: Whelan, B. M., Kliethermes, S. A., Schloredt, K. A., Rao, A., Harmon, K. G., & Petek, B. J. (2024). Suicide in National Collegiate Athletic Association athletes: A 20-year analysis. British Journal of Sports Medicine, 58(10), 531. https://doi.org/10.1136/bjsports-2023-107509 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Ever wonder how what you eat might be influencing how you feel? In this episode, we dive into the fascinating connection between food and mood. From how certain nutrients impact brain chemistry to the surprising role of your gut in managing emotions, we break down the science behind why your diet matters for mental well-being. Whether you’re looking to boost your energy, reduce stress, or improve focus, this episode is packed with actionable tips to help you feel your best through better nutrition.

If you’ve ever experienced a slump in mood or energy, or felt anxious and overwhelmed, this episode will provide practical steps you can take to regain control. Join us for a science-backed discussion and learn how your everyday food choices can positively impact your emotional health. This episode is the audio from a presentation I gave to a group of therapists but it can benefit EVERYONE! Whether you're an athlete, busy professional, or parent, these tips can fit into any lifestyle!

In this episode we talk about:

- A brief overview of how the health of your gut impacts your mood.

- How "leaky gut" contributes to inflammation and mood disorders.

- Foods that have a negative impact on mood and why.

- Key nutrients and foods to eat to help support mood.

-Action steps to take TODAY!

*Don't forget to share this with a friend or family member!

Mentioned in this episode:

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"What TF should I be eating?" If you've asked yourself this question you aren't alone. The information overload we currently live in has left us all confused and sicker than ever. We all just want to know how to eat in order to feel our best. The problem is, sources such as Google, Instagram, and TikTok don't necessarily have the best advice on the best way to eat for YOU.  So what do you do? Let's talk about it!

In this episode we talk about:

-What our current diet culture has done to our natural judgement of how to feed ourselves: intermittent fasting, cutting carbs, cutting fats, etc.

-Food's impact on Inflammation and gut health.

-The food/mood connection.

-How to investigate your own symptoms in order to choose how to eat.

-Action steps to take TODAY!

*Don't forget to share this with a friend or family member!

Mentioned in this episode:

- Start Fresh: 30 day kickoff nutrition program click HERE!

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

 - Spring Produce and Recipe Guide- Click HERE!

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

"Calories is vs calories out. Burn more than you take in. That's how you lose weight." If this is the advice you live by, how is that going for you? It's not your fault that this has likely been ingrained in you from a young age. I often STILL hear this outdated and poor advice being given out. 

Calories are one SMALL piece of the whole picture and definitely not the most important piece. Why they are given so much attention and accolades is beyond me. There are way more crucial things for you to focus on when it comes to your overall health and weight loss if that's your goal. Let's talk about three of the biggest areas to look at in order to bring your body into harmony and balance.

In this episode we talk about:

- Why focusing on calories is missing the boat when it comes to your health.

- 3 things to focus on instead of calories.

- What undereating does to your body and how that impacts weight.

*Don't forget to share this with a friend or family member so they can know what to buy organic!

Mentioned in this episode:

- $50 off March discount on Kickstart Nutrition coaching package- Click HERE- Use coupon code podletter  (only valid through March 2024).

- Spring Produce and Recipe Guide- Click HERE!

- Start Fresh: 30 day kickoff nutrition program click HERE!

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

We all have heard that we need to increase our fruits and vegetables. Eating fresh produce is "healthy" for us, right? Well what if there are toxic chemicals sprayed on them and now you are eating them multiple times per day (from the advice of your nutritionist 😅)? Organic fruits and vegetables can come with a hefty price tag and it may make you wonder, is this really worth it? In some cases, it is, but not every case. Let's talk about when to buy something organic and when to skip it so that you are confident that you are eating the healthiest foods for your family without breaking the bank.

In this episode we talk about:

- Is organic really worth it?

- What do pesticides really do to our body?

- Which foods should you definitely buy organic and which can you skip?

*Don't forget to share this with a friend or family member so they can know what to buy organic!

Mentioned in this episode:

- The Environmental Working Group website: click HERE! 

- Spring Produce and Recipe Guide- Click HERE!

- Start Fresh: 30 day kickoff nutrition program click HERE!

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

Attention perfectionists! This episode is for you! Many of us have a tendency to think that if we can't do something "perfectly" it's not worth doing. If you are a brain surgeon, that may be a good thing. For the rest of us who use this same mentality towards our fitness and nutrition, this is actually PREVENTING you from reaching your best health. Let's talk about ways to break out of this mindset and apply more balanced nutrition strategies to our life.

In this episode we talk about:

Mentioned in this episode:

- Start Fresh: 30 day kickoff nutrition program click HERE!

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!

As a nutritionist and wellness professional for the last 15+ years, I have noticed that these three symptoms are some of the MOST common when it comes to how someone is feeling. Many people don't realize that fatigue, illness, and moodiness all have nutritional components driving them as well! Specific nutrients as well as another key part of nutrition can be the missing link for those suffering from fatigue, constant illness, and/or moodiness. Let's talk about what these are and break it down.

In this episode we talk about:

Mentioned in this episode:

- Start Fresh: 30 day kickoff nutrition program click HERE!

- Schedule a free 20 minute consultation HERE

- Website: www.foodfactornutrition.com 

More fun stuff:

- Connect on FACEBOOK or INSTAGRAM 

- The ULTIMATE Smoothie Guide- CLICK HERE

- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.

- The Student Athlete Nutrition Guide. Click HERE to purchase.

Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!