The Lane 9 Podcast

What does it actually look like when a collegiate athlete decides to take women's health into her own hands, and bring her whole team along with her?

Kate Putman is a senior at NC State University running cross country and track for one of the most decorated programs in the country under Coach Laurie Henes. She's also a biological sciences student, a Lane 9 inaugural athlete ambassador, a steeplechase All-American, a summer research intern with REDs researcher Katie Ransberger in Munich, and — perhaps most importantly — pet-parent of Kaz, a mostly rottweiler who has attended team photo shoots and maybe even improved her race times. She's here to talk about all of it.

Heather and Kate cover the journey from excruciating period pain freshman year to fueling adequately to the support around her, what she learned watching low energy availability research happen in real time in Germany, and how a culture shift around fueling on her team has looked less like a lecture and more like popsicles on a long run trail.

Chapters

[00:05:00] Interning with REDs researcher Katie Ransberger in Munich — and what she brought back to NC State [00:12:00] The fueling adjustment no one talks about: going from farm-fresh food to a college dining hall [00:15:00] How her strength coach helped her reframe what a strong body looks like [00:20:00] Joining the Lane 9 Ambassador Program — and why she wanted to be educated first [00:28:00] What it means to actually fuel for endurance: carbs, timing, and breaking down the fear [00:29:00] How fueling culture shifted on the NC State team — snacks, gels on long runs, and popsicle trail angels [00:34:00] Period pain, birth control, and finding a doctor who actually explained things [00:42:00] Why she adopted Kaz two years ago — and why she'd do it again in a heartbeat

Resources mentioned:

• Katie Ransberger — REDs and low energy availability researcher currently based in Munich; mentioned in connection with ongoing research in female athletes

• Skratch Labs Carb Mix — Kate's go-to post-run fueling

• Find Lane 9 clinicians, coaches, and dietitians at lane9project.org/directory

Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

Follow us on Instagram and get in touch anytime!

What if the most important thing you could do for your athletic performance had nothing to do with training?

Heather sits down with Courtney Stone, a licensed clinical social worker and athlete mental health therapist based in Los Angeles, to talk about the inner work that makes athletes more resilient — in and out of sport. Courtney works with athletes navigating eating disorders, body image concerns, ADHD, and the mental performance side of sport. She's also an assistant high school cross-country coach, a marathoner currently training for Chicago, and someone who has lived through both an ACL tear and spine surgery — so she's not speaking theoretically when she talks about what it's like to lose access to the sport you love.

They get into process versus outcome goals, what core values actually are and how to find yours, the "life wheel" exercise for athletes transitioning out of sport or sitting with injury, and why setting a goal that's a little too achievable is almost always the right call. It's equal parts practical and personal, and it's the kind of conversation that makes you want to grab a journal.

Chapters

[00:11:00] Training update: IT band, a hard decision on a long run, and what "doing it differently" actually meant [00:18:00] Core values as an athletic framework — and how Brené Brown and Adam Grant got Courtney here [00:24:00] Coaching high school cross country: what younger athletes are teaching her about goals [00:28:00] Process goals vs. outcome goals — and why both matter [00:33:00] One goal in, one goal out: Coach Diljeet Taylor's approach and how Courtney applies it [00:35:00] When you can't be in sport: identity, grief, and the life wheel exercise [00:43:00] Setting realistic goals at every level — and why too achievable is a feature, not a bug [00:47:00] University of Michigan's Social Work and Sport certificate: what it covers and who it's for [00:50:00] Working toward the CMPC certification — and what supervised hours are teaching her

Resources mentioned:

• Project Purple — the pancreatic cancer research nonprofit Courtney is running Chicago for

• Coach Steph Mundt, who is also a physical therapist in our Lane 9 Directory

• The Curiosity Workshop — Brené Brown and Adam Grant's podcast; search it on your preferred podcast platform

• Inervit 2-to-1 Gel, Mango — Courtney's current race day gel of choice

• Find Courtney Stone, LCSW in the Lane 9 Directory: lane9project.org/directory

Are you an athlete? Find a sports dietitian, DPT, therapist or coach who understands athletes at lane9project.org/directory.

Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

Follow us on Instagram and get in touch anytime!

What would change if we gave athletes a real framework for understanding REDs, before something went wrong?

That's the question driving Hannah Ballowe's entire career right now. Hannah is an elite middle-distance runner, PhD student at NC State, and women's health researcher whose dissertation is focused on creating and validating a REDs-specific screening tool. She's also a former Virginia Tech runner who, despite training with a coach who presented on nutrition, didn't learn what REDs actually was until she was out of college, and noticed she wasn't alone in that.

Heather and Hannah talk through what the culture around fueling, periods, and body image actually looked like on her college team, the comparison trap that nearly consumed her freshman year, the summer she tried eating less and almost passed out at the finish line, and what she's building now to make sure the next generation of athletes has better tools. They also talk about her path to training professionally with coach Laurie Henes in Raleigh, what it's like to balance a PhD and elite training, and her goal to one day run 100 miles!

Chapters

[00:07:00] The comparison trap: why "I'm doing everything right" can be the most dangerous thought in college sport [00:10:00] COVID, anxiety, and the year things got harder than she expected [00:11:00] What a good fueling culture actually looked like at Virginia Tech — and what was still missing [00:12:00] Periods on the team: comfortable in a flippant way, but never substantive [00:16:00] The professional path she almost didn't see coming — and the fifth year that didn't go as planned [00:20:00] Why she's building a REDs screening tool — and what's wrong with the ones we already have [00:23:00] The summer she tried eating less, almost passed out at the finish line, and turned her season around [00:25:00] Inside her dissertation: how the REDs screening tool actually works and who it's designed for [00:28:00] Balancing a PhD and professional training — and why it's more doable now than it was in college [00:34:00] Training with Laurie Henes and the NC State group: adjusting to a whole new level of volume

Resources mentioned:

• Voice in Sport — athlete advocacy platform Hannah joined in 2025

• WISP — Women's Health and Sport Performance Institute — Founded by Dr. Kathryn Ackerman, Hannah contributes science communication and social media copy

• IOC RED-S SCAT-2 — the current IOC screening and clinical assessment tool for REDs

• LEAFs-Q — one of the current LOW energy availability screening tools for female athletes

• NC State's dissertation is targeting completion spring 2028; the screening tool is expected to be available by end of 2027

Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

Follow us on Instagram and get in touch anytime!

What if the leaking, the urgency, the butt pain, and the pressure weren't just things you had to live with?

Heather sits down with Mbong Henry, a pelvic floor and orthopedic physical therapist based in Durham, North Carolina, to talk about the pelvic health symptoms that athletes — runners, weightlifters, CrossFitters, gymnasts, and everyone in between — are normalizing when they really don't have to. Mbong specializes in female athletes during the perinatal and perimenopausal stages of life, but as she makes very clear in this episode: you don't have to have had a baby, or ever plan to, for your pelvic floor to need attention.

They talk about what symptoms are actually worth addressing, why leakage isn't always a weakness problem, how low energy availability connects to urinary incontinence, and why establishing care with a pelvic floor PT before something goes wrong is one of the smartest things an athlete can do. Mbong also shares her own postpartum return-to-run story, her journey into Olympic weightlifting, and what she's learned about training, recovery, and capacity at 41.

Chapters

[00:03:00] Mbong's background: from running to CrossFit to Olympic weightlifting [00:13:00] How she got into pelvic health — and her own postpartum return-to-run story [00:20:00] What pelvic floor symptoms actually look like: beyond leakage [00:25:00] Intimacy, perimenopause, and the symptoms athletes are quietly living with [00:27:00] Pelvic floor issues in the weightlifting and CrossFit world [00:29:00] If you've never had a baby, this still applies to you [00:34:00] Why it's never too late — and why you shouldn't wait until something breaks [00:37:00] Establishing care with a PT before you need one: the dentist analogy [00:41:00] What Mbong's practice at Radiance looks like and how she works with athletes

Resources mentioned:

• Radiance Physical Therapy — Mbong's private practice in Durham, NC; in-person and telehealth options available

• NICE Guidelines (UK, 2021) — recommends pelvic floor PT beginning at 20 weeks of pregnancy

• Find Mbong Henry, PT in the Lane 9 Directory: lane9project.org/directory

• Follow Mbong on Instagram

Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

Follow us on Instagram and get in touch anytime!

What does it look like to build something for almost a decade — not because you had a perfect plan, but because you kept showing up?

For the 100th episode of the Lane 9 podcast, host Heather Caplan, RDN, sits down with her co-founder Alexis Fairbanks to talk about where Lane 9 started, where the conversation around REDs and period health actually stands in 2026, and what they're still working on. This one is equal parts reflection and real talk — about what it felt like to learn about the Female Athlete Triad after the fact, why athlete stories still matter more than clinical presentations, and why the work is nowhere near done even though the conversation has come a long way.

If you've been around since the beginning, this episode is for you. And if you're new here, welcome — this is a good place to start.

Chapters

[00:03:00] How Alexis and Heather met — and the conversation that started it all [00:04:00] Alexis's experience as a collegiate athlete: stress fractures, irregular periods, and being told it was normal [00:06:00] What it felt like to finally have a name for what happened — and still feel frustrated about it [00:11:00] Why Lane 9 started: the gap in knowledge, the birth control band-aid, and wanting to do something about it [00:16:00] The state of the conversation now: more resources, but thinness is coming back strong [00:22:00] What young athletes actually need — and why peer connection beats clinical education [00:28:00] The Lane 9 athlete ambassador program: how it works and what's changed going into year two [00:34:00] The Lane 9 directory and the clinical arm: building one place to find your full healthcare team

Resources mentioned:

• Lane 9 Athlete Ambassador Program — open to collegiate athletes in women's sport programs; reach out anytime if the application window has closed

• Lane 9 Substack — Friday morning notes on REDs, fueling, period health, and women's sports

• Stanford FASTR — Dr. Emily Kraus's lab studying RED-S and female athlete physiology

• The Moth — storytelling event series; the inspiration behind early Lane 9 in-person events

Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

Follow us on Instagram and get in touch anytime!

What do you actually eat when your body is healing — and you're not allowed to move?

That's the question Shira Evans, RD, CSSD, found herself living through after a significant cycling accident left her with a concussion, road rash, and a scapula broken in two places. As a sports dietitian who specializes in REDs and disordered eating in athletes, she knew exactly what to do nutritionally — but navigating the mental health piece, the unsolicited body comments, and the slow, humbling process of returning to sport? That was a whole other conversation.

Shira is a registered dietitian and board-certified specialist in sports dietetics based in Oregon. She's a lifelong athlete, Boston Marathon qualifier, and cross-country cyclist who works virtually with athletes and active individuals throughout the US. She specializes in sports performance nutrition, REDs, and disordered eating and eating disorders in athletes — including gender-affirming nutrition support for non-binary and trans athletes. She is also a Lane 9 Directory dietitian.

Chapters

[00:04:00] How Shira got into sports nutrition — and why she created her own path

[00:06:00] Her sports nutrition philosophy: finding the gray space when everything feels black and white

[00:09:00] Cycling across the country — twice — and why the bike unlocked a different kind of adventure

[00:11:00] The accident: concussion, broken scapula, and road rash — what happened and what came next

[00:12:00] Unsolicited body comments: navigating them in real time and the parallel to athletes with REDs

[00:18:00] Why injury increases energy needs — and why that's hard to honor when you're not moving

[00:21:00] What eating actually looked like: 3 meals, 4–5 snacks, and the pre-breakfast snack strategy

[00:25:00] Starting sports psych and ERP to get comfortable being near her bike again

[00:29:00] Supplements that helped: Juven, HMB, calcium, vitamin D, and higher-dose fish oil for concussion

[00:34:00] Return to run: getting cleared doesn't mean it's going to feel good — and that's okay

Resources mentioned:

• Juven — amino acid supplement for wound healing; contains collagen, vitamin C, and protein

• HMB (beta-hydroxy beta-methylbutyrate) — leucine derivative shown to help maintain muscle mass during limb immobilization

• Fairlife milk — lactose-reduced option Shira used in calorie-dense smoothies during recovery

• Find Shira Evans, RD, CSSD at https://shiraevansrd.com/ or in the Lane 9 Directory: lane9project.org/directory

Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

What does it look like to chase a goal and then permit yourself to let it breathe for a season?

Host Heather Caplan, RDN, is joined by her Lane 9 co-founder Alexis Fairbanks for an informal midsummer catch-up. They talk travel, food culture in Spain and Portugal, the very real struggle of treadmill running, women's sports they're following right now, and what Alexis is training for after deciding to take a much-needed break from marathon training. They also check in on Alexis's sub-3 marathon goal (where she's gotten as close as 3:02) and what it looks like to stop forcing it and let the training come to you instead.

It's the kind of conversation they don't get to have nearly enough, since they live in different time zones and their schedules are constantly pulled in different directions. But when they do, it's a good one.

Chapters

07:57- Food culture while traveling and eating without overthinking it in Barcelona and Mallorca 12:15- What Alexis is training for now, and why taking a break from marathon training felt like a relief 20:45- Heather on having no running goals right now, and why that's okay 21:00- Checking in on Alexis's sub-3 goal: how close she's gotten, what's worked, and what hasn't 25:00- How to hold a big goal without letting it haunt you 25:45- What's exciting in women's sports right now

31:30- Bar IX Detroit, a women's sports bar in crowdfunding mode

Resources mentioned:

• Megan Rapinoe's Podcast — World Cup-focused episodes with Rose Lavelle, Lindsey Horan, and more

• Bar IX Detroit — a women's sports bar in crowdfunding; follow along on Instagram

• Taylored Training Run — Becky Anthony's coaching group, now featuring Alexis; find her in the Lane 9 Directory

• Lane 9 Substack — Alexis writes monthly training missives; Heather sends Friday notes on REDs, fueling, and women's sports

Connect + get support:

• Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

• Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

• Follow us on Instagram and get in touch anytime!

"I have no doubt you could run that half-marathon, but I understand the hesitation."

That note from her physical therapist is what Host Heather Caplan, RDN, needed to hear, and this episode is her passing it along to you.

It's midsummer. Schedules are chaotic, training cycles are in-between, and sometimes the most useful thing a podcast can do is just pause and remind you: you've come further than you think.

In this solo episode, Heather reads a Substack essay she wrote in May after a long season of navigating plantar fasciitis, a hamstring tweak, a race she almost didn't run, and the slow, non-linear work of rebuilding. She reflects on why acknowledging the progress we've made is just as important as chasing the next goal.

Whether you're in the middle of REDs recovery, returning from injury, navigating a hard training cycle, or just feeling like you're far from where you want to be, this one's for you!

Resources mentioned:

• Lane 9 Substack - Friday morning notes on REDs, periods, nutrition, women's sports, and more

• Stephanie Flippen - Heather's running coach

• Nancy Boyd, DPT - Heather's physical therapist and Lane 9 Directory member

Extra credit - If this episode hit home, here are a few ways to pay it forward:

• Send this episode to a friend who needs this message right now

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• Reach out and tell us what you're celebrating; we mean it! Email us at [email protected].

Connect + get support:

• Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

• Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

• Follow us on Instagram and get in touch anytime!

What does it take to reach sub-3 with your period intact and your body well-fueled?

That's the question Coach Laura Filla can now answer from experience. After four years, ten marathons, low ferritin, grief, a coaching business, and two kids, Laura crossed the finish line at Bayshore 2026 in 2:58:43. Host Heather Caplan, RDN, sits down with Laura to talk through the whole arc: what changed, what didn't, and why the breakthrough finally came when she stopped white-knuckling her training and started thriving through it.

Laura Filla is a marathoner, mom, RRCA Level 2 Certified Running Coach, and ACE Certified Personal Trainer. She founded Filla Endurance in 2021 with a focus on helping runners get the best out of themselves in a way that supports their long-term health. She's also a Lane 9 Directory coach.

Chapters

03:58- Laura's first marathon and what made her want to go faster

08:20- When sub-3 first felt possible: the 3:06 breakthrough at Indianapolis

12:31- What people don't see behind a fast marathon time

13:52- Fueling in the early seasons and working with a dietitian for the first time

17:58- Navigating grief, setbacks, and a ferritin of 14

19:32- How low ferritin showed up in training and how she finally fixed it

26:31- Tracking cycles and fueling through high-mileage weeks

29:41- Process-based goals and celebrating wins before the finish line

35:26- Race day at Bayshore: the pace group, recalibrating, and the ducks

40:33- The pain cave during the last couple of miles, the mantra, and crossing sub-3

43:46- Race fueling strategy: 84 grams per hour

Resources mentioned:

• Filla Endurance - Laura's coaching business; follow her on Instagram at @coachlaura.run

• Laces and Legends Podcast - Laura's podcast highlighting women runners in the St. Louis running community

• Garmin app (cycle tracking)

• Connect with Laura through the Lane 9 Directory at lane9project.org/directory

Connect + get support:

• Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

• Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

• Follow us on Instagram and get in touch anytime!

What does it actually take to diagnose REDs, and what happens after?

If you've ever wondered what's going on behind the scenes when a sports medicine physician suspects REDs, this episode is your inside look. Host Heather Caplan, RDN, sits down with Dr. Rosa Pasculli, a non-operative sports medicine physician based in Atlanta, to walk through the full medical picture: how REDs gets diagnosed, what labs actually matter and why, and what treatment looks like in practice. It's a masterclass in multidisciplinary care, and a reminder of just how important it is to have a physician on your team who knows how to ask the right questions.

Dr. Pasculli is a former competitive dancer turned sports medicine physician with a particular clinical interest in bone stress injuries and REDs. She is the head team physician for Emory University, overseeing 450+ varsity athletes, and serves as a consulting physician for the Atlanta Ballet, the Georgia Ballet, and the Atlanta Falcons Cheerleaders. She also sees runners, weekend warriors, and masters athletes, including, as she mentions in this episode, an 80-year-old woman doing an Ironman.

07:59- How Rosa got into sports medicine and the female athlete space 12:44- What she's seeing in the clinic: awareness of REDs and where education still falls short 14:47- REDs as a diagnosis of exclusion: what that means and why it takes a team 15:51- Lab work 101: CBC, CMP, ferritin, thyroid, and what Rosa is actually looking for 21:48- DEXA scans: who needs one and when, including the Female Athlete Triad Coalition's updated guidelines 24:22- Medical management of REDs: risk stratification, the REDs CAT2 tool, and keeping athletes in sport where possible 25:26- When it becomes dangerous: bradycardia, orthostatic changes, and the malnourished heart 28:34- Setting expectations with patients and parents around timeline and testing frequency 30:31- The Emory Women's Sports Medicine program and the cross-institutional community behind it

Resources mentioned:

• IOC RED-S CAT2 Tool (2023)- free Excel-based risk stratification tool for clinicians

• Female Athlete Triad Coalition- updated DEXA scan guidelines for adolescent and adult athletes

• Emory Women's Sport and Wellness Conference- Saturday, August 15th, in-person and virtual; registration opening soon

• Connect with Dr. Pasculli through the Lane 9 Directory at lane9project.org/directory

Connect + get support:

• Are you an athlete? Find a sports dietitian, DPT, therapist, or coach who understands athletes at lane9project.org/directory.

• Are you a clinician or coach? If this conversation resonated with you professionally, Lane 9 Membership was built for you. Join a community of dietitians, DPTs, psychologists, sports medicine providers, and coaches who are doing this work, and get listed in the Lane 9 Directory so athletes can find you. Future clinicians and coaches are welcome too.

• Follow us on Instagram and get in touch anytime!