Young people don’t have a clue about our potential as aging women and, you know what? Most aging women don’t either. We’re fed a narrative that we’re supposed to slow down as we age, become less adventurous, and settle into a more “stable” cautious life.

A pervasive myth, even, is that women no longer want these aspects of fun, recklessness and exhilaration, but is this true?

Author, Caroline Paul, explores this topic in today’s conversation with Sara Gross.

Her latest book, TOUGH BROAD, is a deeply researched exploration into the science and psychology of the outdoors and our place in it as we age. Caroline spoke with adventurous women around the country about their aging journeys and the activities that have changed their lives – including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examines the different ways that activity and the outdoors can help us age better, become happier, and improve our spirit, mind, body, and heart.

As you’ll hear, it’s never too late to learn and explore something new, even if it is just a simple walk outdoors. Our brain is constantly rewiring and can become even more innovative and creative with our pursuits as we age.

So whether it’s bird watching, mountain biking, or (yes) even wing walking, know that adventure awaits, regardless of your age.

Order TOUGH BROAD

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Sara welcomes Arielle Knutson, the new CEO of Oiselle, a women's running apparel brand focused on empowering women and building a supportive community. 

Arielle shares her journey from marketing at Nuun Hydration to leading Oiselle, emphasizing the value of marketing to women in sports to build confidence and experience the transformative power of sports and community.

Knutson, a lifelong athlete, reflects on her background in gymnastics, and her transition to running and IRONMAN triathlon, highlighting the impact sports have played on her own self-discovery, goal-setting skills, and discipline. 

Sports, of course, also translate into her leadership style, where she emphasizes transparency, personal connection, and predictability as key elements in her effective team leadership.  

Arielle and Sara also share advice for women aspiring to senior leadership roles, including: 

• Overcoming imposter syndrome, 
• The role of mentors in personal and professional growth
• The importance of asking questions and continuous learning 
• Embracing challenges with confidence and openness

Since her time at Nuun, Arielle has been pioneering growth in sports and business for women. Now, at the helm of Oiselle, she’s ready to soar. 

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Holley Samuel, from holleyfuelednutrition.com discusses fueling for peak performance. Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - why you want to eat and drink water within an hour of waking each day.

Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “healthy” ones. As she says, we need to put ALL food on a level playing field.

Follow Holley's new account on Instagram @holleyfuelednutrition

And visit her website at https://holleyfuelednutrition.com/

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How do we address the public health issue of disordered eating and underfueling in an impactful and meaningful way, especially with younger female athletes? 

That’s what Sara discusses today with Traci Carson PhD, an epidemiologist with expertise in women's health and performance. Traci shares her personal journey with amenorrhea and the lack of information she received, which is what has ultimately influenced her field of work. 

They touch on the complex challenges of addressing disordered eating in sport environments and the importance of prevention and treatment, plus different contraceptive methods and their effects on hormones and one’s ability to ovulate and, ultimately, conceive.  

Topics include:

• The impact of culture and media on athlete bodies
• Addressing the psychological component of eating disorders
• Understanding and responding to hunger cues
• The significance of fueling the body after exercise for daily activities and function
• The longterm implications of underfueling on bone health and reproductive systems

Ultimately, along with continued education, it is crucial to have more women modeling healthy behaviors and showcasing body size diversity in order to change perceptions and help young women understand the potential long term impact of short term decisions.

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Today, Sara Gross is joined by Atsuko Tamura, former president of Seatlle-based Oiselle, a women’s running apparel company. 

They discuss:

• How her upbringing as a first generation Japanese immigrant shaped her personality and work ethic
• What qualities she carries with her today as a former competitive swimmer
• Her background in the outdoor industry from cashier to Senior Vice President of Strategy, Marketing, Communications, and Public Affairs at REI
• Her tenacity to find a way to get what you want (even if it means writing your own job description!)
• Spotting potential in others and nurturing talent

And, as president of Oiselle (until February 1st!), Atsuko also highlights the importance of women-led and women-owned brands and the impact of sports on personal growth.

As she says, “When women’s hearts are full, they build community. They go out, they gather, and they grow.”

As Atsuko demonstrates, women have the power to transform communities and lives.

And that can change the world.

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Today's episode is a journey into the inspiring world of Another Mother Runner, a brand that started with a single book in 2010 and has grown into a global community.

Co-founders, Dimity McDowell and Sarah Bowen Shea, share the evolution of Another Mother Runner, from book signings at race expos, to the virtual powerhouse it is today. Now, with three books, multiple podcasts, blogs, social media content, training programs, annual retreats, and more, Sarah and Dimity have created a vibrant and supportive space for mothers and women in the running world.

Sarah and Dimity share their insights into their phenonenal growth:

• Finding the content gaps in the running world for women and mothers
• How the women's running industry has changed in the last twenty years to support female athletes who are also mothers
• The importance of listening and creating safe spaces for frank discussions on female specific topics
• The impact of human connection in keeping the community thriving and expanding

Throughout the conversation, Sarah and Dimity unpack their personal experiences, plus some heartwarming and humorous stories behind AMR, a brand that has not only transformed the running landscape but has also created a global sisterhood of empowered and happy runners.

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A few years back when Goals Sports founder, Caroline Fitzgerald, learned that women's sports receive less than 1% of global sponsorship dollars, she knew she had to do something. She also knew about the research that shows that sponsors of women's sports teams actually see better returns on their investments than sponsors of men's sports teams. So she set out to show brands, networks, and investors that it's good business to invest in women's sports.

Over the last couple of years, women's sports viewership numbers have been hitting record highs. A lot of impressive stats have been thrown around, like 'women's sports is set to become a billion dollar industry in 2024' and 'the percentage of sports media dedicated to women is up from 4% to 15%.'

But what does that really mean?

• How are these numbers calculated?
• Is a billion dollars or 15% actually good in the business of sports?
• What are the business advantages of investing in women's sports?
• What can we all do to help to help the industry grow to create more opportunities for women's sports and athletes?

It all gets unpacked as Sara and Caroline make the business case for women's sports.

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Sarah Spain is a self-proclaimed Feisty advocate for Women’s sports. As a lifelong athlete and sports journalist at Fox Sports, ESPN, and ESPNW for several years, she’s had to figure out how to succeed in a heavily male-dominated space.  

Not surprisingly, that has come with difficult moments and plenty of trolls. She’s been sexually harassed, she’s had to wear sexy outfits with extra cleavage, and she’s been patronized and talked down to. She’s had to “play the game.”

Sarah, fortunately, is also a witness (and an unapologetic advocate) to the massive growth of women’s sports thanks, in part, to her work in the media. 

Sara and Sarah discuss:

• How her interest in comedy led to her sports journalism career and how she still uses humor to her advantage
• Finding ways to keep doing her job in the midst of harassment and being treated differently than her male counterparts. 
• Why we need to keep bringing more diverse perspectives and cultures to sports reporting even though much is still run by white males
• How the younger generation and the proliferation of streaming platforms are huge for growth in women’s sports
• How we can invest more heavily in women’s sports and not simply be "well-intentioned"
• The positive change of finally seeing women athletes as strong and powerful role models as opposed to just infantile girls or sex objects
• Why pushback and opposition are part of the inevitable growth process

The proof of progress is in the growing numbers and followers; however, a wave of popularity always faces pushback and opposition. Our role is to recognize that the work doesn’t stop. 

As Sarah says, we must be grateful and present in the moment that we've earned and worked for, and still make sure that we’re continuing to be proactive.

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From mood and memory to inflammation and performance, understanding gut health is one of the new frontiers of study in health, particularly women’s health. 

Sara unpacks this topic with Dina Griffin, MS, RDN, CSSD, CISSN, METS II, and founder of The Nutrition Mechanic. Dina and Sara discuss the concept of gut health, which has expanded beyond just bowel movements and colon cancer, to include the many ways the gut affects our overall health and well-being.

Topics in their discussion include:

• What do we mean by "gut health"?
• Signs and symptoms of poor gut health
• Why it’s hard to diagnose and treat gut health issues
• The unique gut health challenges women face
• Why your birth method (vaginal or C-section) may impact your gut health in adulthood
• The difference between a probiotic and a prebiotic and when we may need them
• How hormonal changes impact gut microbiome
• The impact the exercise stress can put on the gut, potentially leading to gut issues
• How to manage gut health challenges during training and racing
• When to include more or less fiber in your diet
• Best practices to improve gut health and strategies for introducing more fiber-rich foods without causing discomfort

Because gut health and the microbiome are such complex subjects, and because multiple factors affect the health of the gut, there is no “one size fits all” solution to addressing gut health issues; however, Dina emphasizes consumption of fiber-rich foods, including fruits, vegetables, legumes, and probiotic foods like kimchi and sauerkraut to feed the microbiome.

To learn more about Dina Griffin and her work, follow Nutrition Mechanic.

This episode originally dropped on January 9, 2023.

Navigating the waters of perimenopause can be daunting whether you’re in them, or will be eventually. What if there was someone who could be your guide? Well, this week, we welcome Selene Yeager to do just that. As the host of Feisty Media's Hit Play Not Pause podcast, author, and overall menopause guru, Selene shares what she wishes she knew before she entered perimenopause - and how lifting heavy really is THAT great.

Selene & Sara discuss the many ways perimenopause impacted their performance, and how plyometrics, lifting heavy, and fueling properly helped turn this around. Selene also explains how serious some of the 36 symptoms of menopause can be for our mental and physical health and why we need to advocate for ourselves. Whether you’re going through the menopause transition now, or will be - this is the podcast for you.

Follow Selene on Instagram @fitchick3

Follow Feisty Menopause on Instagram @feistymenopause

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