The Wendi Irlbeck Show

By wendi irlbeck

Fuel your faith. Strengthen your body. Sharpen your mind.

A 30-minute weekly podcast delivers powerful, practical conversations at the intersection of faith, fitness, health,

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FAQs about The Wendi Irlbeck Show:

How many episodes does The Wendi Irlbeck Show have?

The podcast currently has 22 episodes available.

The Wendi Irlbeck Show episodes:

September 21, 2026Episode 22: The Crash Wasn’t the Finish Line: Faith, Resilience & Rebuilding with John Mabry
What happens when you look strong on the outside but are struggling on the inside?
In Episode 22, I sit down with John Mabry former Hollywood actor, keynote speaker, inventor, life strategist, and “comeback extraordinaire.”
After a fatal car accident left John without a leg, the loss of his brother to a drug overdose, and years of battling anxiety, depression, PTSD, and substance use disorder, John found a path toward recovery through the grace of God and Celebrate Recovery.
Today, he helps high achievers who are “performing perfectly in public but perishing in private.”
We talk about faith, resilience, recovery, addiction, emotional health, physical strength, and rebuilding your life from the inside out.
The crash wasn’t the finish line.
👉 Connect with John: johnmabryconnects.com
🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com
Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:
Subscribe to the show
Leave a review
Share this episode with someone who needs encouragement today
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30min
September 10, 2026 Episode 21: Male and Female He Created Them | Sex Differences in Sport
In Episode 21 of The Wendi Irlbeck Show, registered dietitian and certified sports nutritionist Wendi Irlbeck walks through the peer-reviewed research on sex differences in athletic performance and the biblical case for why this matters to Christians. After puberty, five separate systems change at once: skeletal structure and limb length, lean muscle mass, bone width and density, oxygen transport, and pelvic structure. They don't add up they multiply. That's why the male-female performance gap runs 10% in some events and 50% in others.
Wendi covers what the research actually shows on testosterone suppression, why bone geometry makes this an athlete-safety question and not only a fairness question, and the documented Title IX cases in college athletics. She also takes the strongest arguments against her position seriously, on air.
In this episode:
00:00 — Why this conversation matters
02:00 — Opening prayer
03:00 — Why a dietitian is talking about this
05:00 — What Scripture says: Genesis 1:27, Matthew 19:4, Psalm 139
08:30 — The woman at the well, and how to say a hard thing
10:30 — Speaking the truth in love, and the charge that this is hateful
12:30 — Why the science stands on its own
13:00 — Before puberty: what the research really shows
14:00 — Puberty as the dividing line
15:00 — The five systems: frame, engine, foundation, fuel, hinge
18:30 — Why girls plateau, and what coaches get wrong
19:00 — Testosterone suppression: what it does and doesn't change
21:30 — The safety argument nobody makes
23:00 — Documented cases: Penn, San Jose State, Connecticut
24:00 — Answering the strongest objections
27:30 — Silence is not neutrality
Studies cited:
Handelsman, Hirschberg & Bermon — Endocrine Reviews, 2018
Tønnessen et al. — PLOS ONE, 2015
Hunter et al., ACSM Consensus Statement — Med Sci Sports Exerc, 2023
Hilton & Lundberg — Sports Medicine, 2021
Roberts, Smalley & Ahrendt — British Journal of Sports Medicine, 2021
Scripture referenced: Genesis 1:27, Genesis 5:2, Matthew 19:4, Psalm 139:13-14, John 4, Ephesians 4:15, John 8:32, Isaiah 5:20, Joshua 24:15, Luke 21:19
Full breakdown, citations and the safety data: nutritionwithwendi.com
Follow: @nutrition_with_wendi @devotions_with_wendi
www.devotionswithwendi.com
The Wendi Irlbeck Show fuel your faith, strengthen your body, sharpen your mind. New episodes weekly. Wendi Irlbeck, MS, RDN, LD, CISSN, is a Christian author, speaker, registered dietitian, certified sports nutritionist and nonprofit leader.
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26min
August 03, 2026Episode 20:Back-to-School Fueling for Student Athletes
As student-athletes head back to school, nutrition can make the difference between simply getting through the season and performing at their best. In this episode, I share practical strategies to help athletes stay fueled, energized, and prepared throughout the school day and into practices and competitions. A million dollar weight room means very little with a 10-cent nutrition plan.
In this episode, you'll learn:
How to build fueling stations at home for quick, grab-and-go snacks
My favorite game day fueling strategies to optimize energy and performance
What to include on your weekly grocery list to simplify meal prep
Easy snack and meal ideas for busy school schedules
Common fueling mistakes that leave athletes tired, sluggish, and underperforming
How parents can make healthy eating easier without spending hours in the kitchen
Whether you're a parent, coach, or student-athlete, these simple nutrition strategies will help support strength, speed, power, recovery, focus, and long-term athletic development. Contact Wendi for a sports nutrition talk today! [email protected]
Health and performance nutrition resources:
https://www.nutritionwithwendi.com/ebooks-and-downloads/
👉Fueling the female athlete guidebook: https://nww-membership.systeme.io/fuel-her-potential
👉12 week student athlete program: https://www.nutritionwithwendi.com/membership/
👉Football fueling guide:
https://www.nutritionwithwendi.com/blog/fueling-the-high-school-football-player-what-to-eat-when-to-eat-and-how-much-to-eat/

Faith & Devotionals:
*👉https://www.devotionswithwendi.com
Support the ministry! Wendi-Irlbeck on Venmo
Instagram: @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:
Subscribe to the show
Leave a review
Share this episode with someone who needs encouragement today
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28min
July 08, 2026Episode 19: The Truth About Body Composition: Why the Scale Doesn't Tell the Whole Story
Episode 19: The Truth About Body Composition: Why the Scale Doesn't Tell the Whole Story
Does the number on the scale really determine your health or athletic performance? In this episode of The Wendi Irlbeck Show, I break down one of the biggest myths in sports nutrition and explain why body composition matters far more than body weight.
You'll learn why two people can weigh the exact same amount yet have completely different body compositions, why muscle is denser than fat, and how hydration, hormones, glycogen, and bone density can cause the scale to fluctuate without reflecting true progress. I also explain what matters far more than the number on the scale—including your energy, strength, recovery, lab values, sleep, and overall health.
I'll share my personal testimony, discuss the dangers of chasing an arbitrary number—especially for female athletes—including under-fueling, RED-S, loss of the menstrual cycle, and decreased performance, and provide practical examples of balanced meals that fuel strength, performance, and long-term health.
Most importantly, we'll shift the conversation from shrinking your body to strengthening it. You'll leave with a healthier perspective on body composition, practical ways to measure progress beyond the scale, and biblical encouragement to steward your body with gratitude and purpose. Strong and healthy will always be better than skinny and hungry.
🌐 WEBSITES, BOOK & RESOURCES
Health and performance nutrition resources:
https://www.nutritionwithwendi.com/ebooks-and-downloads/
👉Fueling the female athlete guidebook: https://nww-membership.systeme.io/fuel-her-potential
👉12 week student athlete program: https://www.nutritionwithwendi.com/membership/

Faith & Devotionals:
*👉https://www.devotionswithwendi.com
Support the ministry! Wendi-Irlbeck on Venmo
Instagram: @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN
🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:
Subscribe to the show
Leave a review
Share this episode with someone who needs encouragement today
...more
30min
July 02, 2026Episode 18:Fueling Female Athletes: Calories, Protein, Recovery & Performance Nutrition
Nearly 50% of female athletes are under-fueled—and many don't even realize it. In this episode, sports dietitian Wendi Irlbeck shares the evidence-based nutrition strategies female athletes need to improve energy, build strength, recover faster, and perform at their highest level.
You'll learn:
• How many calories female athletes really need
• The importance of carbohydrates and protein for performance
• Pre- and post-workout fueling strategies
• Common causes of fatigue, including low energy availability and iron deficiency
• The role of creatine, vitamin D, and calcium
• Practical nutrition tips for athletes, parents, and coaches
🌐 WEBSITES, BOOK & RESOURCES
Health and performance nutrition resources:
https://www.nutritionwithwendi.com/ebooks-and-downloads/
👉Fueling the female athlete guidebook: https://nww-membership.systeme.io/fuel-her-potential
👉12 week student athlete program: https://www.nutritionwithwendi.com/membership/

Faith & Devotionals:
*👉https://www.devotionswithwendi.com
Support the ministry! Wendi-Irlbeck on Venmo
Instagram: @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:
Subscribe to the show
Leave a review
Share this episode with someone who needs encouragement today
...more
25min
June 25, 2026Episode 17: How to Gain 10 lbs in 10 Weeks: The Student-Athlete Blueprint
Most athletes overlook the simple, proven strategies that could help them gain 10 pounds in just 10 weeks—without turning to junk food or excessive supplements. If you're struggling to put on muscle despite training hard, this episode reveals the counterintuitive approach that makes weight gain achievable and sustainable.Wendi Irlbeck, a highly experienced sports dietitian and Christian mentor, shares practical, science-based tips rooted in her extensive coaching and internship experience. Discover why most "dirty bulking" methods backfire and how focusing on quality nutrition, consistent meal timing, and strategic calorie surpluses can transform your athletic performance. You'll learn specific tactics for fueling around workouts, the importance of carbs and protein, and how to incorporate electrolyte replenishment into your routine—all tailored for busy athletes juggling school, training, and faith.We break down:
The crucial role of carbohydrates in maintaining energy and preventing cramping
How to plan meals and snacks to ensure calorie needs are met without feeling overwhelmed
Proven strategies for packing nutrient-dense foods like Greek yogurt, turkey sandwiches, and homemade electrolyte drinks
The importance of sleep, hydration, and faith-driven discipline in maximizing results
Why larger muscle gains depend on intentional, consistent effort—and how faith and perseverance go hand-in-hand
Missing out on these fundamentals means risking injuries, sluggish progress, and frustration.
Athletes: Control your controllables — fuel, sleep, hydrate, and obey. Download my free Athlete Fueling Checklist at nutritionwithwendi.com
Wendi's elite athlete meal and snack guide:
https://nww-membership.systeme.io/health-and-performance-meals-snacks-guide
Elite health and performance nutrition playbook for coaches, parents, trainers and educators:
https://nww-membership.systeme.io/health-and-performance-playbook
Student athlete coaching program:
https://nww-membership.systeme.io/fueling-the-elite-student-athlete-a-12-week-nutrition-system-for-coaches-parents-and-athletes-full-access
Grab a copy of Wendi's 365-day devotional:
https://a.co/d/0jejGyPj
Connect with Wendi for a team talk [email protected].
🔗 CONNECT WITH WENDI
Instagram: @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

*👉Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED
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27min
June 08, 2026 Episode 16: Fuel like a Champion! The Elite Athlete Summer Blueprint
Summer is a make-or-break season for athletes.
The habits you build over the next eight weeks will determine whether you return to your sport stronger, faster, more explosive, and mentally prepared—or fall behind before the season even begins.
In episode 16 of The Wendi Irlbeck Show, sports dietitian and performance coach Wendi Irlbeck shares a complete offseason blueprint for athletes, parents, and coaches who want to maximize summer training and performance. You'll learn exactly how to fuel muscle growth, improve recovery, optimize hydration, and build the daily habits that separate good athletes from great ones.
In This Episode You'll Learn:
• How much muscle athletes can realistically gain in 8 weeks
• Nutrition strategies to support strength, speed, power, and lean mass
• Why many athletes struggle to gain weight—and how to fix it
• The critical roles of protein, carbohydrates, hydration, and recovery
• Smart fueling strategies for camps, tournaments, and summer travel
• Sleep and recovery habits that improve performance
• The most common mistakes that quietly sabotage offseason progress
Whether you're a middle school, high school, or college athlete—or a parent or coach supporting one—this episode provides practical, evidence-based strategies to help athletes perform at their highest level.
Wendi also shares actionable tools, including performance plate guidelines, protein targets, hydration strategies, nutrient timing, and simple habit audits that can dramatically improve results. If you're serious about returning to your sport stronger, more confident, and better prepared for the upcoming season, this episode is your roadmap.
At The Wendi Irlbeck Show, we fuel your faith, strengthen your body, and sharpen your mind so you can become a good steward of the gifts God has given you. Don't waste your summer. Invest in your health, your performance, and your future. Control your controllables. Fuel like a champion. Build habits that last.
🎙️ Listen now and start winning your season before it begins.
Join Wendi's elite student athlete program today!
https://www.nutritionwithwendi.com/membership/
Grab a copy of Wendi's 365-day devotional:
https://a.co/d/00PIiA62
Contact Wendi for a team talk today! www.nutritionwithwendi.com
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23min
June 02, 2026 Episode 15: Youth Sports Done Right: Baseball Tips Every Sports Parent Needs to Hear -Zach Lutz
Former MLB player and founder of LutzGO, Zach Lutz, joins The Wendi Irlbeck Show to discuss what it takes to help young athletes thrive in today's youth sports environment.
Drawing from his experience as a professional baseball player and youth coach, Zach shares his coaching philosophy and explains why fundamentals, character, mindset, and long-term athlete development should take priority over hype, pressure, and early specialization.
Together, we explore the current state of youth sports, the challenges facing families, and practical strategies parents and coaches can use to create healthier, more positive experiences for young athletes.
In this episode, you'll learn how to maximize summer training, navigate parental expectations, build resilience through adversity, and help athletes improve while preserving the joy and love of the game. Zach also discusses the importance of finding the right coach, fostering confidence, and using sports as a platform to develop leadership, faith, and character. Whether you're a parent, coach, or athlete, this conversation is packed with valuable insights that can help young athletes succeed both on and off the field.
Topics Covered:
⚾ Zach Lutz's coaching philosophy
⚾ The current landscape of youth baseball and youth sports
⚾ Why fundamentals still matter
⚾ Summer training strategies for young athletes
⚾ Managing parental pressure and expectations
⚾ Building mental toughness and resilience
⚾ Creating healthy environments for athlete development
⚾ Finding the right coach for your child
⚾ Encouraging joy and passion in sports
⚾ Non-negotiables for success in sports and life
Memorable Takeaways:
• Focus on fundamentals, not gear or hype.
• Baseball is 90% mental, not just physical.
• Hustle and attitude are key to success.
If you enjoyed this episode, be sure to subscribe, leave a review, and share it with a parent, coach, or athlete who could benefit from this conversation.
Follow Zach Lutz on LinkedIn! Connect with Wendi for baseball fueling tips and resources on optimizing strength, performance and recovery!
www.nutritionwithwendi.com
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28min
May 26, 2026Episode 14: Rest, Recovery & Why Athletes Need Better Nutrition — Not More Summer Tournaments
In this episode, we’re tackling a critical message as summer heats up: Athletes need more rest, recovery, and better nutrition — NOT more showcases, tournaments, and year-round specialized training.We also dive deep into why obedience matters and how it sharpens our faith, pulling powerful lessons from the Book of Acts and the transformation of Saul to Paul.What We Cover:
Why youth sports is on life support: 70% of kids drop out by age 13, burnout rates, and the dangers of early specialization
The real damage constant travel ball and summer tournaments are causing young athletes
Why summer is the perfect time for rest, recovery, and smart muscle-building instead of more games and showcases
Tactical post-workout nutrition: What to eat in the 30–60 minute recovery window + real food examples
Daily habits of elite athletes: Sleep (9–11 hours for youth), hydration, protein timing, two breakfasts on training days, and more
The powerful link between physical obedience (resting and fueling properly) and spiritual obedience
The Power of Obedience (Acts 9)We explore Saul’s dramatic encounter on the road to Damascus and how his obedience to God turned him into the Apostle Paul. True transformation happens when we surrender and obey — even when it means saying “no” to another tournament so we can honor the body God gave us.Obedience is stewardship. It’s worship. And it leads to long-term fruit in sports, faith, and life.Key Takeaways:
Let kids be kids — more play, less pressure
Recovery is where real athletic progress happens
Proper nutrition and rest beat fancy gear and extra games
Obeying God’s design for our bodies sharpens our faith

Parents: Prioritize recovery, family time, and long-term development over another tournament.

Athletes: Control your controllables — fuel, sleep, hydrate, and obey. Download my free Athlete Fueling Checklist at nutritionwithwendi.com

Join the Elite Athlete Membership for personalized plans and support.
🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com
Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:
Subscribe to the show
Leave a review
Share this episode with someone who needs encouragement today
...more
30min
May 19, 2026Episode 13: Nutrition Strategies for Student Athletes
800 Pounds of Muscle in 14 Weeks: The Nutrition Strategy Behind Tennessee Football
What does it really take to build muscle, fuel performance, and prepare athletes for the next level? In this episode, we sit down with sports dietitian Katie O’Connor to break down the nutrition strategy behind one of the most talked-about transformations in college football. From the reality behind rapid muscle gain to the daily habits that drive long-term performance, this conversation delivers practical, actionable insight for athletes, coaches, and parents.
We go beyond the highlight numbers and dig into what actually matters—how athletes are fueling, where most go wrong, and what it takes to consistently develop strength, size, and resilience.
In this episode, we cover:
What a sports dietitian’s role really looks like inside a high-performance program
The most common mistakes athletes make when trying to gain muscle
Why many athletes struggle to see results despite training hard
What a properly fueled day actually looks like
How nutrition and strength & conditioning work together to drive development
Simple, budget-friendly strategies families can implement immediately
Key habits that separate athletes who succeed at the next level from those who don’t
2–3 non-negotiables every athlete must commit to for muscle gain and performance
Whether you’re a high school coach trying to better support your athletes, a parent navigating how to fuel performance at home, or an athlete chasing the next level—this episode gives you a clear, no-fluff roadmap to doing it right.
Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

🌐 WEBSITES, BOOK & RESOURCES

*Athlete meal plans, health and performance nutrition resources, and to connect on a team talk
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com
Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:
Subscribe to the show
Leave a review
Share this episode with someone who needs encouragement today
...more
32min

FAQs about The Wendi Irlbeck Show:

How many episodes does The Wendi Irlbeck Show have?

The podcast currently has 22 episodes available.