49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)

Wellness girl chat with us this week with one of the top female physiology researchers in the world, Dr. Katie Hirsch! We chat topics like creatine, the menstrual cycle, pregnancy, muscle building, body composition, the importance of carbohydrates and glucose, and the differences between men & women when it comes to fueling and training. It was so wonderful getting to chat with Dr. Katie who is helping to provide research & truth surrounding the female body to all of us! TLDR:::: female-specific fueling for training and body composition:: the difference in fueling for men & women:: why women need to prioritize carbohydrates and proteins:: a "quick" way to know how to fuel your body pre- & post-workout:: a deep dive on creatine, especially in women's health!:: the importance of the menstrual cycle & what it can tell us she mentions a few resources on this episode, so here are the links!Creatine Supplementation in Women's Health: A Lifespan PerspectiveCommon questions & misconceptions about creatine supplementation: what does the scientific evidence really show? Dr. Katie's Researchloving the pod? click the follow button, & we'd love if you could leave a review!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!00:00- 02:42 Meet Dr. Katie Hirsch!02:43- 06:43 female specific nutrition, training, & performance- the myths of fasting for women06:44- 08:55 carb-loading for fitness & endurance training08:56- 12:51 the importance of female-specific health research12:52- 16:16 estimated ratios for fueling for female athletes pre-workout and post-workout16:17- 22:21 the difference between men & women when it comes to fueling & fasting22:22- 29:32 low energy availability & RED-S (reduced energy deficiency in sport)29:33- 45:10 creatine deep dive for females! (creatine & the menstrual cycle, pregnancy, and brain health)45:11- 55:08 the importance of the menstrual cycle, painful periods, and new research55:09- 57:25 what Dr. Katie wishes young women would know & understand!57:26- 57:59 outro