Feisty Women's Performance

You probably *think* you're eating enough. But are you?In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing.Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans.Key takeaways:LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance.Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching.Links & ResourcesRebecca’s website & email: [email protected] the book: Finding Your Sweet SpotFollow her on Instagram: @rebeccaeddietitian Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr If you found this episode valuable, subscribe to the Feisty Women’s Performance Podcast, leave us a 5‑star review, and share it with fellow athletes or coaches. Follow Rebecca on Instagram for more nutrition tips, and join our community to stay updated on future episodes that highlight thought leaders and subject matter experts in the women’s health & performance space.

It's a taboo topic too often overlooked in women's cycling: saddle sores.Dr. Melissa Mauskar, a dermatologist specializing in vulvar health, unpacks the medical science behind saddle sores, debunks common myths, and offers practical advice for prevention and treatment. If you've ever Googled "saddle sore remedies" at 2 a.m., this episode is a must-listen—your comfort on the bike depends on it!Key Takeaways:Understand the different types of saddle sores and their causes, including friction and inflammation.What are effective home remedies and when should you seek professional help?The importance of proper saddle fitting and how anatomy affects saddle sore risksAnd don't be afraid to start open conversations about vulvar health and break down stigmas.Dr. Melissa Mauskar is a dermatologist specializing in vulvar health and the treatment of skin conditions among female cyclists. With her expertise, she aims to empower women to discuss these often-taboo topics openly.Episode resources:Follow Dr. Mauskar on Instagram: @drmelissamauskarLearn more about the Feisty Women's Performance Podcast: Feisty Women's PerformanceIf you found this episode helpful, please subscribe to our podcast for more valuable insights and leave us a review! Your feedback helps us continue to bring essential conversations to the forefront. Share this episode with someone who could benefit from it so we can normalize discussions about women's health together.Watch the episode on YouTube: https://youtu.be/KvLxR75DAz0 Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Eden Morris, a registered dietitian specializing in sports nutrition and intuitive eating counseling, is helping us dive into the culture of nutrition and fueling workouts — and how that can often lead to disordered eating.What is intuitive eating? It's learning to trust your body's cues and adapting a healthier mindset for *your* nutrition needs instead of sticking to rigid rules.Key Takeaways:Understanding intuitive eating and how to incorporate the principles into your routineThe importance of fueling your body effectively for optimal performancePractical strategies for overcoming food fears and building a healthier relationship with nutritionEden Morris is a registered dietitian and sports nutrition expert who focuses on helping athletes develop a healthy relationship with food. With a background in psychology and nutrition, Eden combines evidence-based practices with personal experiences to empower athletes to thrive both physically and mentally.Links and Resources: Visit Eden's website: Teton Performance NutritionFollow Eden on Instagram: @gardenofeden_rdIf you found this episode valuable, please subscribe to our podcast for more insights and expert advice. Leave us a review to help others discover our content, and don’t hesitate to connect with us on social media for updates and discussions!Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Dr. LaTisha Bader, an expert in sport psychology and addiction counseling, goes deep with us into the complexities of cannabis use and its effects on mental health and athletic performance. With the rise in legal marijuana use and a growing number of questions about its impacts on health, what do you need to know?With over 20 years of experience, Dr. Bader shares her insights on how cannabis potency has evolved and the implications for athletes and active women. Get the information you need to make informed choices about cannabis use in your life.Why has there been a dramatic increase in cannabis potency?Understand its impact on mental health and athletic performance.The science of endocannabinoid system and how cannabis acts as a "great dysregulator" in the body.And what are the unique effects of cannabis on women, including implications for fertility and menstruation?Dr. LaTisha Bader is a Licensed Psychologist, Licensed Addiction Counselor, and Certified Mental Performance Consultant with over 20 years of experience in the mental health and addiction field. She specializes in helping athletes navigate the complexities of substance use and mental health.If you found value in this episode, please subscribe to the podcast and leave a review! Engage with us on social media and share your thoughts on this important topic. Your feedback helps us bring more insightful conversations to the community.Links and Resources:• Clear 30 App • Dr. Bader’s Bio and clinical work Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Dr. Briana Botsford, a naturopathic doctor and advocate for women's health, helps us dive deep this week into the world of predatory health and fitness marketing.How can you learn to recognize the misleading claims around proprietary blends in the supplement industry? How do you measure the evidence over the marketing hype?Key Takeaways:Understand how to identify and avoid predatory health marketing tactics.Recognize what to look for on supplement labels.Learn how to make informed choices in the wellness space.And know that sometimes prioritizing rest and foundational health practices can be the most effective strategy for optimizing performance and well-being.Dr. Briana Botsford is a naturopathic doctor and clinic owner based in Edmonton, Alberta. With a passion for women's health and sports medicine, she advocates for evidence-informed practices that empower women to take charge of their health and wellness.Links and Resources:Feisty Women's Performance PodcastFollow Dr. Briana on Instagram: @docbribotsDr. Briana's Website: drbrianabotsford.comIf you found this episode insightful, please subscribe to the podcast and leave a review. Your feedback helps us reach more listeners and foster a community focused on empowering women in health and performance. Join us on this journey of informed wellness!Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Dr. Stephanie Mundt, a physical therapist and former collegiate runner, shares her expertise on bone health and the often-overlooked issue of bone stress injuries in female athletes.From her personal experiences with injuries and recovery, she provides valuable insights into what truly makes bones healthy and why many athletes suffer from misdiagnoses.Listeners will learn actionable strategies to enhance their bone health and understand the critical link between nutrition, training, and injury prevention.Key Takeaways:Understand the critical role of nutrition and energy availability in maintaining bone health.Learn why female athletes should aim for higher bone density than the general population.Identify the common signs of bone stress injuries and the importance of early detection.Discover effective recovery strategies for high-risk bone injuries and the misconception around rest periods.Gain insights on how to communicate symptoms effectively with healthcare providers to ensure proper diagnosis.Dr. Stephanie Mundt is a physical therapist and researcher specializing in bone health for female athletes. With her background as a collegiate runner, she brings a unique perspective on the intersection of sports, health, and injury prevention. Dr. Mundt is passionate about empowering athletes to understand their bodies and prevent injuries.Links and Resources:Feisty Women's Performance PodcastFollow Dr. Mundt on Instagram: @StephMtDptIf you found this episode helpful, please subscribe and leave a review on your favorite podcast platform! Your feedback helps us reach more listeners and create insightful content. Join our community for more tips on health and performance.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Dr. Margie Davenport, a leading expert in exercise during pregnancy and postpartum, dismantles long-held myths about training before, during, and after pregnancy. Dr. Davenport explains the significant physiological changes that occur during pregnancy and how they affect exercise safety and guidelines. And she dives into the evidence to support high-intensity training, and practical insights for both pregnant athletes and healthcare providers.Key takeaways:Pregnancy is not a period of fragility, but one of profound physiological changes that enhance resilience.The 2019 Canadian guidelines established that exercising during pregnancy reduces labor complications by 40%.Women can start new exercise routines during pregnancy, regardless of prior activity levels.High-intensity training and heavy lifting can be safe for well-conditioned pregnant athletes.The postpartum period requires individualized approaches, with no set timelines for returning to exercise.Dr. Margie Davenport is a Professor of Kinesiology at the University of Alberta and the Director of the Program for Pregnancy and Postpartum Health. She has been instrumental in shaping Canada's exercise guidelines for pregnancy and postpartum, collaborating with organizations like FIFA and Sport Canada.Episode links and resources:Dr. Margie Davenport on Instagram Exercise and PregnancyJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, we dive into the messy journey of transitioning away from a beloved sport with Dimity McDowell, an experienced athlete and author of The 27th Mile. How do you know when it's time to quit or move on?Dimity shares her personal struggles and triumphs in navigating her retirement from running, shedding light on the complex relationship between athletic identity and self-worth.And she leaves us with some actionable strategies for embracing change beyond the finish line.Key takeaways:The deep emotional ties we all have to our athletic identities and how to navigate that transition gracefully.How to maintain your running friendships when you're no longer running.Practical strategies for dealing with social media and race events after stepping back.Set realistic expectations for your interactions with your former sport.Dimity McDowell is a seasoned athlete, author, and co-founder of Another Mother Runner — now a part of the Feisty family.Links and Resources:Dimity's WebsiteThe 27th Mile book: Available on Amazon and other book retailers.Follow Dimity on Instagram: @DimityOnTheMoveJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Dr. Kim Hollingdale, a renowned sport psychologist and owner of MOVEMENTAL, unpacks the damaging "no pain, no gain" mentality prevalent in sports culture.How does this outdated rhetoric lead to burnout in athletes? Gain valuable insights into prioritizing emotional health as a foundation for peak performance.Key takeaways:Understand the impact of "no pain, no gain" on mental health in sports [00:15].Learn actionable strategies to balance pain and performance [25:30].The importance of emotional expression and its role in achieving long-term athletic success [38:45].How to redefine mental toughness in a healthier, more sustainable way [45:00].The generational and gender differences in emotional expression within sports [52:15].Dr. Kim Hollingdale is a licensed sport psychologist and the owner of MOVEMENTAL, specializing in helping athletes connect their mental health to peak performance. With a rich background in clinical and sport psychology, she works with athletes at various levels to cultivate a healthier relationship with their training and emotional well-being.Links and ResourcesMOVEMENTAL WebsiteFollow Dr. Kim on Instagram: @movemental.mindImprove your IG algorithm with the Stud Budz: @stud.budzIf you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more listeners who can benefit from these important conversations.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training.Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated.And she has practical advice for any woman getting started in the gym or building up their lifting.Key Takeaways:Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you.What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control.Incorporate breath work and understand pelvic floor function for effective and safe strength trainingFor beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movementsCassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels.Links & Resources:Iron Soul GymThe Barbell ClubBarbell MedicineFollow Cassi on Instagram: @cassi.niemannEnjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know!Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Staci Mannella and Dr. Andrea Bundon dive deep into the nuanced world of Paralympic sports. With the Paralympics starting this Friday, what do you need to know to learn from and support these amazing athletes?Manella and Dr. Bundon challenge common para-athlete misconceptions, discuss the vital guide-athlete relationship, and explore the structural barriers that still exist. Key Takeaways:Visibility vs. Support: Understand why merely increasing visibility for para-athletes isn't enough to address their actual needs and challenges.How does the guide-athlete relationship work?Understand the misconceptions around Paralympic inspiration narratives that minimize athletes' experiences.And how can you really get behind these athletes as an active supporter!Staci Mannella is a former Paralympic skier turned sport psychology doctoral student and researcher, dedicated to advocating for the mental health and support of athletes with disabilities.Dr. Andrea Bundon is a sports sociologist with extensive experience in researching disability in sports, focusing on the experiences of female athletes and the guide-athlete partnership.If this episode resonated with you, please subscribe to our podcast, leave a review, and share it with your network. Your support helps us bring more insightful conversations to the forefront. Join us as we continue to explore meaningful topics in sports and beyond!Episode ResourcesStaci Mannella's websiteAndrea Bundon's Work at UBC's Centre for Sport and SustainabilityJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

80% of runners will deal with injuries at some point. So, what do you need to know about running injuries? And how can you nip those niggles in the butt?Physical therapist Dr. Kate Mihevc Edwards explores the factors that contribute to this injury rate and how you can shift your perspective on athletic identity and injury prevention.Key Takeaways:The emotional attachment to running can influences injury perception and managementTreating the whole athlete, not just the injury, is key to rehabSome strategies for breaking the injury cycleAnd common misconceptions about running injuries — including treatment as a female athleteDr. Kate Mihevc Edwards is a renowned physical therapist, author, and speaker, specializing in treating runners. With a focus on holistic health, she is the founder of Precision Performance & Physical Therapy and the author of Go Ahead, Stop and Pee. Kate's unique perspective is shaped by her journey as both a healthcare provider and a patient.Episode Resources:Precision Performance & Physical TherapyGo Ahead, Stop and Pee: Running During Pregnancy and Postpartum (available on Amazon)Follow Kate on Instagram: @KateMickEdwardsListen to Kate's podcast, Interdisciplinary Case MilesIf you enjoyed this episode, please subscribe to our podcast for more insights on health and performance. Leave a review to help others discover this valuable content, and connect with us on social media to stay updated on future episodes!Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, we dive deep into the systemic barriers that women face (and still face!) in sports coaching with Dr. Nicole LaVoi, a leading expert in gender equity in sports.Despite the surge in female athlete participation since Title IX, why have women's coaching numbers significantly declined? And Dr. LaVoi shares actionable strategies for women navigating male-dominated environments.Key Takeaways• Historical Context: When Title IX passed in 1972, over 90% of women's teams had female coaches, but that number has dropped to around 45% today.• Dual Career Pathway: Men often have the advantage of coaching both men's and women's teams, while opportunities for women to coach men's teams are scarce.• Systemic Barriers: Understand the societal, organizational, and interpersonal barriers that impact women in coaching, including the "likability-competence double bind."• Supportive Networks: Build and leverage networks with like-minded women to foster collaboration and mentorship in challenging environments.• Self-Advocacy: Remember that nobody cares about your career more than you; advocate for yourself and your work. Dr. Nicole LaVoi is the Director of the Tucker Center for Research on Girls and Women in Sport at the University of Minnesota. She is a prominent researcher focusing on gender equity in sports leadership and has dedicated her career to addressing the barriers women face in athletics.Resources Mentioned• Tucker Center for Research on Girls & Women in Sport • CoachingHer.com - Free resources for coaching girls effectively• BodyConfidentSport.com - Tools for creating body-positive environments in sports If you found value in today’s episode, please subscribe to our podcast, leave a review, and share this conversation with someone who needs to hear it. Join us next week for more insights into health, performance, and challenging outdated narratives in women's sports!Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

On today's episode, we sit down with Mel Sulaver, a registered dietitian specializing in women's health and sports nutrition, to talk about all aspects of a woman's cycle — what does and doesn't show up, and what women should know about all the stages of their active lives. Mel dives deep into the topic of menstrual health for female athletes, and how understanding your cycle can enhance performance and overall wellbeing.Key TakeawaysWhat constitutes a "normal" menstrual cycle beyond just having a period, and why it's essential to know your personal patternsThe critical role carbohydrates play in hormonal health for female athletes and why low-carb diets should be a no-go for active womenPractical nutrition strategies that Mel's seem work during different life stages, including postpartum — and how many extra calories breastfeeding really usesThe importance of individual responses to nutrition and training, moving away from one-size-fits-all protocolsMel Sulaver is a registered dietitian and former collegiate athlete with a passion for women's health and nutrition. With her unique blend of clinical expertise and firsthand experience, she empowers female athletes to optimize their performance while maintaining their hormonal health.If you enjoyed this episode, please subscribe to our podcast and leave us a review! Your feedback helps us reach more listeners and continue sharing valuable insights. Don't forget to follow Melanie at @Nutritionbymel on social media for more tips on women's health and performance.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization.Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling.Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery.Key TakeawaysSleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00]Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete.Links and ResourcesDr. Allison Brager on Instagram: @docjockzzzBook: "Meathead: Unraveling the Athletic Brain" by Dr. Allison BragerSciPrac SolutionsIf you found this episode valuable, please share the episode, subscribe to the Feisty Women's Performance Podcast, and leave a review! Your feedback helps us reach more listeners and continue providing evidence-based insights on women's health and performance.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this special episode, your Feisty Women's Performance podcast host Dr. Erin Ayala brings together a group of experts on mental health to talk about the science and psychology of stress and collective trauma.Along with being a sports psychologist & therapist in her own right, Erin also lives in Minneapolis, Minnesota — which has been at the center of the news over the last month since it became the target of the largest immigration enforcement action to date in the U.S. Thousands of federal agents have patrolled the streets and detained residents, and, over this past weekend, shot and killed a second bystander — leading to hundreds of thousands of people protesting in Minneapolis and around the country.In this tense environment, how do we show up as athletes, as members of our community, as our best and healthiest selves?Join Dr. Tess Kilwein, Dr. Quincy Guinadi, and Christine Bright as they discuss how these experiences shape mental health and performance, and how you can respond to stress and trauma — whether you're going through it right now with the news or you're dealing with your challenges.Key Takeaways: • What is collective trauma? Learn how collective trauma impacts communities and individuals, and why this understanding is crucial for athletes and coaches.• Recognize that intentional rest in times of stress can be essential for long-term sustainability.• Know that movement and sport can be powerful tools in community healing.• Get tips on how to navigate the complexities of wanting to help without feeling performative or overwhelmed, and how to effectively engage in difficult conversations without shame or guilt.Don't be perfect. Be brave.Guest Introductions: • Dr. Tess Kilwein: A board-certified clinical, health, and sport psychologist with expertise in mental performance and athlete wellness.• Dr. Quincy Guinadi: A postdoctoral resident specializing in identity, mental health, and the experiences of marginalized communities.• Christine Bright: Lead consultant at the Center for Healing and Justice through Sport, focusing on trauma-informed coaching and community support.Resources Mentioned:• Center for Healing and Justice through Sport• Nothing Heals like Sport Playbook• "What Happened to You" by Dr. Bruce Perry and Oprah• Beyond Ally by Dr. Maysa Akbar• Find ways to help at standwithminnesota.comJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcasts

We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026.Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance.Key Takeaways What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.Fiber Maxing: Is this the craziest nutrition trend hitting the internet!Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle.Resources mentioned:Alex Larson Nutrition: alexlarsonnutrition.comEndurance Eats Podcast: Listen HereIf you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations!Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Feisty Women’s Performance host Dr. Erin Ayala discusses the crucial but often avoided conversations that can significantly impact athletes' performance and wellbeing.In a live talk from USA Triathlon's Endurance Exchange conference, she shares strategies for coaches to effectively engage with female athletes on sensitive topics like menstrual health, body image, and mental health — but the tips can be used for any and all tough conversations you need to be having.Discover how to foster trust, encourage open dialogue, and ultimately enhance your effectiveness.Key Takeaways • The most impactful discussions are often the ones we shy away from. When that comes from a coach it affects athletes' performance and trust.• OFNR Framework: Use the OFNR (Observation, Feeling, Need, Request) technique to facilitate difficult conversations.• Be aware of what athletes aren't saying:Know about the menstrual cycle and symptoms women and athletes might not be talking about.Body image issues impact so many elements of women's workouts and training.• Coaches should maintain a network of mental health professionals to support athletes effectively.Dr. Erin Ayala is a licensed psychologist and certified mental performance consultant with a focus on female athlete health. She is the founder of Skadi Sport Psychology and has extensive experience helping athletes navigate the complexities of mental health and performance.Resources Mentioned• USOPC Mental Health Directory: A resource for finding vetted mental health professionals.If you found this episode valuable, please subscribe and leave a review! Connect with Dr. Erin Ayala on Instagram at @SkadiSportPsychology for ongoing resources and insights.

Dr. Emily Kraus, sports medicine physician and director of Stanford's FASTR female athlete research program, addresses the critical gap in sports science that continues to affects all female athletes: from Olympians to college students to everyday women who just want to do their best.She discusses the physiological differences that lead to unique health challenges and emphasizes the urgent need for tailored research on women.Learn how to recognize the signs of low energy availability and why understanding women's physiology is crucial for optimizing performance and preventing injuries.Key Takeaways:Female athletes often experience more severe bone stress injuries due to hormonal sensitivities and under-fueling.Menstrual irregularities, fatigue, and mood changes are critical warning signs of underlying issues like RED-S (Relative Energy Deficiency in Sport).Standard lab values may not be suitable for female athletes; seek comprehensive tests for iron, thyroid, and vitamin D levels — and what numbers you should be looking for.Why building a supportive culture is essential for injury prevention.How to engage in open dialogues about physiological differences to foster a more inclusive athletic environment.If you found this debut episode of the new Feisty Women's Performance podcast valuable, please leave us a review and share with a woman who needs this information!Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center, specializing in Physical Medicine and Rehabilitation. As the director of the Female Athlete Science and Translational Research (FASTR) program, she focuses on closing the gender gap in sports science research, and emphasizing early identification and intervention for female athletes.Links and Resources:• Dr. Emily Kraus Profile• FASTR Program• FASTR InstagramJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

The Feisty Women’s Performance Podcast is back—bigger, bolder, and built for active women who want real answers, not recycled hype. We're handing the mic off to our new host: Dr. Erin Ayala, a Sport Psychologist and Certified Mental Performance Consultant, who works almost exclusively with female athletes across the lifespan.From protein needs and sleep disruptions to saddle sores, strength training for women, and yes, what’s going on with weighted vests—this is the show where we tackle the questions no one else is asking (or answering). Expect expert guests, honest conversations, and episodes that address the real gender gaps in sports, health, and performance.If you’re done with fads, quick fixes, and advice that wasn’t designed for women, this is your place. Science over hype. Women first.First episode launches next week, Jan. 12, right here on this feed. Share, follow, listen, and tell a friend who is also looking for female-first health and performance information.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

We're sharing this episode of Feisty's weekly women's sports show, called The Feist, because we thought you’d enjoy this preview of the Tour de France Femmes avec Zwift. Even if you already know everything about cycling, we're sure you’ll find something you don’t know in today’s episode.And be sure to subscribe and follow The Feist wherever you listen, so you don't miss any future episodes of the only showing covering *ALL* women's sports:Apple Podcasts: https://podcasts.apple.com/us/podcast/the-feist/id1821308242Spotify: https://open.spotify.com/show/1qnvTIJ24cKFWW3JpiIOLRYoutube Music: https://music.youtube.com/playlist?list=PLuvyuG9qLFgy5LXKyIs4sZi18aetQE8gm--This week on the Feist, it's all about previewing the biggest women's race of the year: The Tour de France Femmes avec Zwift. Kate Veronneau, director of women's strategy at Zwift, joins us to give a peak behind the curtain into what goes into the massive event, the kind of growth they've seen at TDFF, and who she thinks could win.But first, it's our women's sports highlights from the week, including drama from the Euros soccer championship, gossip from the WNBA All-Star Weekend, and a deep dive into the doping sanction that was handed out to the marathon world record holder (and why it hurts more than just a couple of athletes).From what women's sports we watched to what we want to watch, it's just another week of your favorite sports with your Feistiest friends!Highlights:0:00 - Welcome and What We Watched13:00 - "Pay Us What You Owe Us"21:57 - WNBA Insights and Gossip25:02 - The Doping Downfall of Marathon World Record Holder, Ruth Chepngetich34:43 - The Impact of Doping on Athletic Careers43:20 - Kate Veronneau previews the Tour de France Femmes avec Zwift01:11:10 - Our Feisty Picks of the Week, including American Ninja WarriorJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Welcome to The Feist — your favorite sports, with your feistiest friends. Hosted by Sara Gross and Kelly O’Mara, Feisty's newest podcast is here to celebrate the unstoppable rise of women’s sports. Every week they'll cover what you need to know in women's sports: from running to basketball to everything in between. The Feist will bring you the untold stories of female athletes, interviews with those athletes and behind-the-scenes experts, and the feisty analysis you need to be a fan. This is the women's sports podcast that covers the sports that don't always get covered from voices that don't always get heard.In a special live launch episode, they kick off with a panel on what's next and where women's sports go from here. Joining us for the live event are:Scott Lake – Newly minted co-owner of the Toronto Tempo, Canada’s first WNBA team, co-founder of Shopify, and an investor in girls' and women's sports.Hilary Stellingwerff – Two-time Canadian Olympian, multi-time national champion in the 1500m, and now head track & cross-country coach at the University of Victoria.Krista Thompson – Former national team field hockey player and award-winning coach with 20+ years of experience at the provincial, regional, national and international level.Together, they dive into:The massive economic upside of investing in women’s sportsWhy female role models and maternity support matter more than everThe coaching and performance knowledge gaps rooted in outdated researchThe lessons they wish they’d known earlierAnd what’s exciting them most about the futureWhether you're a seasoned fan or want to learn more, The Feist is your front-row seat to this women's sports revolution. Because women’s sports aren’t just having a moment—they’re building a movement. And they need fans like you.Follow The Feist Subscribe to weekly Feist newsletter

Episode 3: The Fertility Journey as a Professional AthleteIn this final episode of our series on IVF, guest host Jill Van Gyn sits down with six-time world champion mountain biker Annika Langvad to explore the unexpected intersection of pro racing and the IVF process.Her vulnerability offers insight into the quiet battles many athletes face behind the scenes.She discusses:The unique challenges female athletes face around fertility and family planningSocietal pressures, career timing, and the stigma surrounding fertility struggles in sportHer personal IVF experience—including the "loss of control" in the processLearning to separate hope from expectationTo train or not to train during IVF—and why she ultimately chose to workout for her mental healthThe importance of support, community, and continued educationHer advice for others seeking IVF This is an inspiring and eye-opening conversation about navigating ambition and humanity—both on and off the bike.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Episode 2 - The Emotional Highs & Lows of IVFIn this second episode of our series on IVF, co-host Jill Van Gyn explores the emotional complexities of fertility treatments, with a special focus on IVF and pregnancy loss. Joining her is Alexandra Stewart M.A., RCC, PMH-C, a seasoned fertility therapist with personal and deep expertise in reproductive mental health.They unpack the often unspoken psychological toll of infertility, highlighting:the emotional resilience required to endure repeated treatmentsthe grief of pregnancy lossthe impact of societal and self-imposed expectations on the journey to parenthoodthe unexpected toll it can take on relationships and partnershipsAlexandra shares invaluable insights on the importance of therapy as both a coping mechanism and a community-building tool. She also offers guidance on how to support oneself or a loved one through the profound ups and downs of reproductive challenges.Whether you're facing fertility challenges yourself or supporting someone who is, this conversation offers empathy, understanding, and hope.Trigger Warning: This episode includes sensitive discussions about pregnancy loss.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Over the past eight years, Feisty Media has grown into a go-to resource for women’s health and performance education.In this special episode, Feisty CEO Sara Gross and Hit Play Not Pause host Selene Yeager reflect on how Feisty’s content has evolved to meet the real-life needs of active women. From menopause and nutrition to strength training and brain health, Feisty is offering more than ever—including a new suite of comprehensive, on-demand courses.In a world overflowing with wellness advice, Feisty stays grounded in science. With trusted experts and evidence-based content, their goal is to give women clear, practical guidance for every stage of their health journey.Now, for the first time, all Feisty courses are available on-demand—including our three brand-new offerings:A Perimenopause Starter Pack (All New!)Your Quick-Start Guide to Hormone Therapy (All New!)Brain Power: Understand, Protect, and Optimize Your Brain Health (All New!)Fueled: The Science, Psychology, and Strategy of Nutrition for Active WomenStrong: The Complete Strength Training Course for WomenNavigate Menopause: A Menopause Guide Built for Active WomenWhether you’re training, transitioning through menopause, or simply looking to take charge of your well-being, these courses deliver the knowledge and support you need—when and where you need it.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co

Episode 1: In Vitro Fertilization 101In the first episode of this informative and deeply personal limited podcast series, guest host Jill Van Gyn is joined by Dr. Carla DiGirolamo, a board-certified reproductive endocrinologist, for an open and honest conversation about the physical, emotional, and medical complexities of in vitro fertilization (IVF).Drawing from Jill’s personal experience and Carla’s 18+ years of medical expertise, they break down the IVF process—from ovarian stimulation to embryo transfer—while shedding light on the psychological toll it can take. Together, they unpack why individualized care and realistic expectations are essential for those undergoing fertility treatment.You'll learn:Why someone might pursue IVFDetails of the IVF process and what can candidates expectThe emotional and physical impact of IVFSuccess rates of IVF and limitations as we ageAdditional factors that contribute to IVF success ratesWhy the right fertility clinic and care plan matterHow to set realistic expectations for treatment outcomesWays to support someone experiencing infertilityWhether you're navigating IVF yourself or want to better understand what a loved one may be going through, start with this episode.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Cognitive challenges can begin as early as your 20s. Yes, it’s a little-known fact.While we’re often told how to protect our skin, bones, and muscles as we age, brain health is rarely part of the conversation. So—what’s the best regime to support our aging minds?In the final episode of our Brain Health for Women series, Dr. Sara Gross and Dr. Erin Ayala sit down with Dr. Laura Best to explore just that.A medical student at UBC with a PhD in Medical Science and post-doctoral work at CAMH, Dr. Best brings research-backed insight to the often-overlooked cognitive health needs of women. She also works with the Women’s Brain Health Initiative to promote the six pillars of brain health: exercise, nutrition, stress management, social connection, mental stimulation, and sleep.She covers:Why brain health matters as early as your 20sHow stress, nutrition, and hormones impact cognitionSimple lifestyle changes to support mental clarity long-termWhether you're navigating brain fog, curious about neuroprotection, or simply want to feel your best mentally, this episode offers practical strategies to help you take charge of your cognitive well-being starting now.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

If you’ve ever felt mentally foggy or struggled with decision-making during or after a long training session, this episode is for you.Dr. Sara Gross and Dr. Erin Ayala sit down with Katherine Boere, a Ph.D. candidate in Cognitive Neuroscience at the University of Victoria, whose research explores how the brain recovers from cognitive depletion—especially under the demands of endurance sports.With a background in biomedical engineering and personal experience recovering from brain injury, Katherine brings a unique lens to how physical exertion impacts cognitive resilience, decision-making, and mental recovery.Her research shows:The real cognitive toll of fatigue—particularly in high-performance environments How low energy availability affects brain function, especially in female endurance athletes Why fueling and hydration are essential for mental performance, not just physical outputThe cognitive benefits of outdoor exercise over indoor settingsHow mindfulness and decision delegation can reduce mental strain during training and racingSimple, everyday strategies to support brain health and cognitive recoveryWhether you're an athlete, coach, or someone curious about boosting brain performance, this conversation offers research-backed strategies you can use right away.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

We hear it all the time—stay strong, keep your bones healthy, hit the weights. But what about your brain? For midlife women, keeping your mind sharp is just as important as keeping your body strong.In part two of this series on brain health co-hosted by Dr. Sara Gross and Dr. Erin Ayala, they are joined by Dr. Carla DiGirolamo, a Board Certified Obstetrician/Gynecologist, Reproductive Endocrinologist and Menopause Society Certified Practitioner.Hormonal shifts in midlife can impact cognitive function and it’s worth paying attention to. As both a doctor and a recreational athlete, Dr. DiGirolamo brings a personal and professional perspective to the table as she discusses what really happens to our brains during hormonal changes, why it matters, and how to stay sharp through it all.She discusses:The latest (and muddy) research around menopausal hormone therapy and reduced dementia riskMyths and misconceptions around hormones and brain healthPowerful Tools and habits for protecting brain healthThe significant effects of nutrition and hydration on brain healthSelf-sabotaging behaviors that may impact our brain health as we ageHow to combat trendy topics and the impact of diet culture on women at this stage of lifeUnderstanding your own body is the key to making smart and confident decisions about your health and as Erin and Carla stress, being “empowered” doesn’t mean doing what everyone else is doing. It means paving your own way and making the decisions that are best for you. Your brain will thank you.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

We spend so much time focusing on nutrition, strength training, and bone health as we age—but what about our brain? How can we build mental resilience and protect our brain health starting now?In this new Feisty series, co-hosted by Sara Gross and Dr. Erin Ayala, we’re diving into the intersection of brain health, stress, and performance. In this first episode, Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant, sits down with Jill Colangelo, a researcher at the University of Bern specializing in Sports Psychiatry. Jill works with athletes and teams on critical topics like endocrine health, hypothalamic amenorrhea, stress, overtraining syndrome, and athletic identity.Together, Erin and Jill explore the real impact of stress—both short-term and long-term—on the brain and body. While stress itself isn’t the enemy, chronic stress without proper recovery can lead to brain fog, fatigue, hormonal imbalances, and metabolic issues.In this episode, they break down:Common stressors for women, including underfueling, toxic productivity, and the relentless push to do morePractical strategies for managing stress and setting boundaries for mental and physical well-beingWhy recovery should be a non-negotiable part of your training routineThe truth about cortisol—friend or foe?Which recovery trends (cold plunges, sauna, acupuncture) actually workAs active women, we often use movement as a way to relieve stress—but when does “more” become too much? This conversation is a call to action to reassess your relationship with stress, challenge the culture of overtraining, and develop a mindset that values mental resilience as much as physical strength.To learn more about the Brain Power Course click here! Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Recorded live at South by Southwest in Austin, Texas, this special episode of The Think Tank from Essentially Esports dives into the booming growth of women’s sports. The Think Tank show is where industry leaders—CMOs, brand strategists, team executives, elite athletes, and coaches—break down the forces shaping the sports world.In this exclusive episode, Host Trey Holder teams up with co-host Angella Goran, a former Canadian National Team cyclist and entrepreneur, alongside Feisty Media CEO and two-time Ironman champion Sara Gross and Naomi Clarkson, Senior VP of Marketing at Momentous. Together, they explore how strategic marketing and media initiatives are not just increasing visibility but also driving real investment and long-term growth in women’s athletics.The panel dives into key factors fueling the rise, including:The power of authentic storytelling to elevate both athletes and brandsStrategic partnerships that create meaningful industry impactSmart resource allocation, backed by data proving the success of women’s sports initiativesCommunity-driven events like The Power Hour, designed to promote physical and mental wellnessContinued media coverage with new product launches, podcasts, and educational resourcesMore than just a conversation, this episode is a call to action, highlighting the need for collaboration, ongoing support, and a shared responsibility to champion inclusivity and equality in sports.Links to Brands:Brand Innovators Sports and EntertainmentThink Tank from Essentially SportsEssentially Sports on YouTubeTAPanGO TechnologiesFeisty MediaMomentousSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcasts

In the final episode of our series on coaching young athletes, Sara Gross and co-host Jill Colangelo are joined by MD student, scientist, coach, and pro-runner Keely Henninger (@runwidkeel) to debunk myths about body weight, nutrition, and the often-overlooked role of mental health in sports—especially during the late-teen and early collegiate years.Through a true-or-false format, Jill and Keely tackle key questions:Does a lighter body weight lead to better performance?Is it okay to skip breakfast before a tough training session?Do I really need rest days?Is missing a period a badge of honor?Sara, Jill, and Keely also share personal experiences with underfueling, overtraining, and moments when they ignored their intuition—decisions they now look back on with regret.This conversation encourages young athletes to recognize warning signs, make informed choices, and build a healthy relationship with their sport—one that supports both performance and long-term well-being.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In the second episode of our three-part series on coaching young athletes, Sara Gross and guest co-host Jill Colangelo turn the spotlight to the coaches who work with young female athletes through topics like body image, menstruation, and proper fueling. As awareness grows about the impact of body image on performance, coaches—both male and female coaches—must learn to navigate these conversations effectively.Guest Jason Russo, a veteran high school cross-country coach, shares his experience in fostering open communication, involving parents and experts to create a supportive and non-judgmental environment.Sara and Jill also share their own personal experiences and anecdotes surrounding the female aesthetic myth, particularly the harmful notion that being “skinny” equates to being a better athlete.This episode calls on coaches, parents, and athletes to prioritize health, well-being, and open dialogue as key pillars of athletic development.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Frequent mirror checks, comments from teammates and parents, and feeling the need to “earn” food—these are common red flags of disordered eating in youth sports.In the first of a three-part series, Sara Gross and guest co-host Jill Colangelo explore eating disorders among young female athletes, a growing concern for parents and coaches.Colangelo, a researcher in Forensic and Sports Psychiatry, speaks with Sarah Naticchia, a Harvard-trained athlete who shares her struggles with disordered eating in high school and college. Also joining the conversation is Stephanie Roth-Goldberg, LCSW, CEDS-C, a psychotherapist specializing in eating disorders and athletes.Together, they discuss the pressures young athletes face, the need for a cultural shift toward health over aesthetics, and how parents can support their children by focusing on well-being and performance rather than appearance.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

As more people seek to "clean up" their diets, we’re seeing how rigid rules and an obsession with food purity can disrupt lives. In this episode, Kylee and Zoë dive into the evolving conversation around Orthorexia—a term for the unhealthy obsession with healthy eating. We explore the impact of societal norms, social media, and misinformation on people's relationship with food, particularly athletes. And they unpack how Orthorexia isn't officially recognized in the DSM but still significantly impacts mental and physical health, drawing from professional insights and research. They also talk through how athletes and active folks can work towards a more balanced healthy approach to nutrition, and avoid the pitfalls of over-restriction. It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals.Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science. Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.And if you want to join the hundreds of women who have learned how to fuel their bodies with us, you can still sign up for Feisty’s Fueled course that starts at the end of the month.

So, are you in a diet cult??In this second episode teaming up with the Your Diet Sucks podcast, Zoë and Kylee discuss the shocking parallels between diet fads and cult dynamics, emphasizing how these trends often create a false sense of community and manipulate individuals into restrictive eating patterns. How do you know if your diet is just a little bit cult-y? There are plenty of red flags, including: extreme language in the messaging (clean eating, detox, this is the best and healthiest diet)social isolation from other groups or ways of eatingmanipulation of your personal identitythe allure of belonging and identity (especially on social media) Instead of blindly following your favorite “influencer,” this episode encourages you to think critically about your choices and the motivations behind them. Recognize those cult-like patterns and consider healthier, more balanced approaches to nutrition and community.It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals.Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science. Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.And if you want to join the hundreds of women who have learned how to fuel their bodies with us, Feisty’s Fueled course goes on sale today.

New year, same diet BS. It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals,Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science. In this first episode of our Feisty Women's Performance x Your Diet Sucks collab, Zoe and Kylee discuss the history and trends around fasting, low-carb, and (can you even believe it?) NO-carb fueling for ultras. Sure, there is a rich history of fasting practices in most religions, but does that mean we need to become zealots when we’re talking about optimal performance?In addition to diving into the historical context of fasting, Kylee and Zoe also talk about:How social media trends influence athlete behavior (for the sake of 'likes' and 'shares')The performance benefits and risks of fasting and low-carb, high-fat dietsThe impact of extreme dietary practices on endurance athletesFinding a shift towards more balanced fueling practices in endurance sportsWhy are athletes drawn to a mentality of doing more with less fuel? Even if you could do it, does that make it the best way to train and race? Even if you think there are short-term benefits, study after study confirms the long-term costs.So, instead of being swept up in the latest social media trend, find the fueling plan that works for both Present You and Future You. Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.And if you want to join the hundreds of women who have learned how to fuel their bodies with us, Feisty’s Fueled course will be on sale starting in mid-January. Get yourself on the waitlist now.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Obviously, the best way to deal with a concussion is to not get a concussion. But that’s not always possible, and nearly 30% of adults report having a concussion in their lifetime. In this episode we cover the basics on how to prevent concussion and what to do if you do hit your head based on what we’ve learned during this series. We also take a deeper dive into who might be more susceptible to concussion, including if females have special risk factors with special guest Dr. Julie Rios, who is leading a groundbreaking Women’s Health Concussion Study that aims to understand the broader effects of concussion on women’s health.Julie Rios, MD, specializes in reproductive endocrinology and infertility. She practices at UPMC Center for Fertility & Reproductive Endocrinology and is affiliated with UPMC Altoona, UPMC East, and UPMC Magee-Womens Hospital. You can learn more about her and her work at Julie Rios, MD.Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resourcesEpisode 4 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-4-podcast-resources Episode 3 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-3-podcast-resourcesEpisode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resourcesEpisode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resourcesMomentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

A head injury like concussion can fundamentally change you–especially if you have prolonged post-concussive symptoms, which can upend your life and sense of self for months, and sometimes years. Head injuries are also traumatic and they can leave you vulnerable to reliving other past traumas that may have been long buried. That’s where therapy comes in. Therapy can help you deal with your past and current trauma and importantly, put some new coping tools in your toolbox. As she struggled to cope with her lingering injury and depression, Rebecca pursued talk therapy and then later psychedelic-assisted therapy, both of which she credits with being pivotal turning points in her recovery. This episode takes a deep dive into her therapy experience, including insights from two of the therapists who helped guide her recovery. We also discuss the current state of psychedelic-assisted therapy, the FDA’s recent non-approval decision, and what it means going forward.Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.This episode also features interviews with Rebecca’s talk therapist Courtney Loving, LPC, who has certifications in Trauma, Military, Trauma Resiliency Model and Havening Techniques, and works as a Mental Health Partner at Higher Ground, serving Military Veterans, their families and supporters. You can learn more about her and her work at courtneyloving.com. Also featured is Sarah* who facilitated some of Rebecca’s psychedelic-assisted therapy sessions. Sarah is a chemist and is a Psychedelics Today Vital trained plant medicine facilitator and integration coach.* We are using Sarah’s first name only with respect to the sensitivity surrounding the subject matter.Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resourcesEpisode 3 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-3-podcast-resourcesEpisode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resourcesEpisode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resourcesMomentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

What do you do when you hit your head? That can be a hard question to answer. Even when people go to the doctor or ER, the actual advice can be thin, amounting to: take it easy and let your brain heal. Sometimes that works. But for nearly half of concussion sufferers, symptoms like depression, headaches, fatigue, and cognitive impairment can linger for months. And for some, like Rebecca, they can hang on for years. When that happens, people get desperate and start trying anything that friends, family, Google, or various health practitioners recommend, which is exactly what Rebecca did. In this episode, we follow Rebecca’s desperate journey to resolve her persistent post-concussive symptoms. We also sat down with Dr. Alicia Trbovich, a neuropsychologist at the UPMC Sports Medicine Concussion Program who studies the management of sport-related concussion and neuropsychological assessment following mild traumatic brain injury to talk about how experts are actively treating concussion and concussion symptoms today.Alicia Trbovich, PhD, presented on Domain Targeted Treatment and Rehabilitation Following Sport Related Concussion at the 12th Annual Sports Neuropsychology Society Symposium earlier this year. Dr. Trbovich is a neuropsychologist at UPMC Sports Medicine Concussion Program and Assistant Professor and Fellowship Research Coordinator at the University of Pittsburgh, Department of Orthopaedic Surgery. You can learn more about her and her work at Alicia Trbovich, PhD.Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resourcesEpisode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resourcesEpisode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resourcesMomentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

On November 11th, 2021, on day three of a solo multi-day ride on Arizona’s Coconino Trail, seven-time world champion adventure athlete Rebecca Rusch clipped her handlebars on a protruding rock, launching her from her bike and into a ravine 10 feet below, where she hit the ground with enough force to bounce multiple times, breaking her helmet and badly bruising her ribs. After self-rescuing off the trail, Rebecca did what pretty much everyone told her to do: rest up and recover. Her ribs mended. Her brain, which had clearly been concussed, didn't. Now, going on three years later, we revisit the crash, what she did in the immediate aftermath, and how experts are thinking about the acute phases of concussion recovery today.Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.This episode also features an interview with Christopher Vaughan, Psy.D., who presented on Rest and the Treatment of Concussion at the 12th Annual Sports Neuropsychology Society Symposium earlier this year. Dr. Vaughan is a pediatric neuropsychologist in the Division of Pediatric Neuropsychology at Children’s National Hospital. He is also Associate Professor, in the departments of Pediatrics & Psychiatry and Behavioral Sciences at George Washington University School of Medicine, and is Fellow and Treasurer, at the Sports Neuropsychology Society. You can learn more about him and his work at Christopher Vaughan, Psy.D. Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resourcesEpisode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resourcesMomentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

What if everything you thought you knew about concussion was wrong?Brain Storm, presented by Momentous, is a podcast series that follows 7-time World Champion adventure athlete Rebecca Rusch after a violent bike wreck leaves her with a “mild” concussion that turns her world upside down.Each episode follows Rebecca on her journey to heal her brain and fully return to her demanding, athletic life–a goal that eludes her nearly three years after the crash. The series features interviews with leading experts on the science, understanding, and treatment of concussion and persistent post-concussive symptoms.This limited series starts Monday, September 2, 2024. Momentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

Let's talk about Monday! In our last pre-Olympics episode, Sara and Kelly talk with Caroline Fitzgerald, CEO and founder of GOALS Sports about the business case for women’s sports. Yes, viewership and investment for women’s sports is on the rise, but what does that mean for these athletes getting paid? For potential sponsors? For fans? Even with all the progress that's been made, there's still a massive pay gap between men and women—even in highest-parying sports like tennis and soccer. And, women's sports receive less than 1% of global sponsorship dollars, despite research that shows that sponsors of women’s teams actually see better returns on their investments than sponsors of men’s teams.It's not just the right thing to do; it's good business to invest in women's sport.How do we ride this current tailwind? By creating media coverage and accessibility to unlock increased viewership, investment, and (in turn) increased compensation for the players. By building stories and narratives around these athletes. By eliminating the obstacles and limited resources that prevent female athletes from having the best chance to perform at the top-level. Pay them and let them be the badass athletes that they are. Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Today, Sara and Kelly turn the spotlight on the Paralympic Games — taking place in Paris just three weeks after the Olympics.With its start as a British rehabilitation event post-World War II, the Paralympics has since turned into a bonafide global sporting spectacle with elite athletes competing in many of the same events as their Olympic counterparts. We're joined by USA Triathlon's Paralympic Program Manager, Lindsey Jerdonek, as well as two USA Paralympic legends, Oksana Masters and McKenzie Coan, who share insights into the challenges, misconceptions, and goals for the continued growth of the Games. The discussion on the past, present, and future of the Paralympics includes:Some of these athletes' personal journeysBuilding a genuine fan base for Paralympic sportsThe classification systems in paratriathlon and other para-sports to ensure fair competitionUnique obstacles faced by aspiring para-athletes, including the lack of resources and the needed equipmentHow do para-athletes even get into the Paralympic pipeline? Creating more exposure, equality, and inclusion for these athletes!As McKenzie Coan says, "Paralympic athletes are the same elite-level competitors, just like our Olympic counterparts, but we just happen to have physical differences."Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

After a holiday break last week, Croissants & Commentary is back to talk about mental health in sports. When we talk about mental health, does that mean optimizing peak mental performance in competition? Does it mean addressing diagnosable mental health conditions, like generalized anxiety or OCR? Do sports relieve or exacerbate these mental health challenges? Or, are all these issues related?To help us figure out what it means to be a mentally healthy elite athlete, Sara and Kelly are joined by certified mental performance consultant, Danelle Kabush, PhD, RCC, CMPC, who has worked with a number of national teams and world class athletes. They discuss:Female athletes and the systemic mental health challenges they faceThe growing awareness and destigmatization of mental health in sportsCommon issues faced by athletes, like confidence fluctuations and performance anxietyCreating a balance between sports and personal lifeThe definition of a mentally healthy athlete in high-performance sportsThe importance of individualized approaches and proactive measures for mental well-beingDr. Kabush also gives listeners some tools and strategies to put in their athlete's mental health toolkit. Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

It wasn’t that many years ago that co-host Sara Gross was told by a coach that to perform better she needed to lean-up and lose additional weight — despite already training huge hours as a pro triathlete. Ultimately, she ended up in such an energy deficit that she collapsed and blacked out on the race course. This happens all-too-frequently across all levels of competition for female athletes, especially at the elite level. In this episode, Sara and Kelly delve into the critical topic of energy availability and fueling for female athletes - including the unique challenges women face. Female athletes are often encouraged to be lean, but not too lean. Muscular, but not too muscular. They should eat, but not too much. These societal pressures too frequently prioritize leanness over health, impacting not just athletes' well-being but also their performance. Additionally, long-term deficits in energy — ie. higher energy output than intake — can have bigger health impacts for women. The Female Athlete Triad, for example, refers to the interconnectedness of menstrual dysfunction, low energy availability, and decreased bone density. As a result, female athletes are much more susceptible to REDs (Relative Energy Deficiency in Sport) — which can lead to numerous health issues.This week’s expert, Melissa Lodge from the FED Collaborative, discusses these challenges and the consequences of long-term energy deficiency.She also proposes several strategies to mitigate these risks, including: The need for a balanced approach to nutrition that supports both performance and health.A multidisciplinary approach involving coaches, nutritionists, and medical professionals to address the many aspects of underfueling.Continued education and resources around REDs and Low Energy Availability to promote sustainable performance.Standardized screening and assessment tools to detect early signs.The need for protocols and policies within organizations and governing bodies to promote fueling for female athletes.For more guidance, check out Feisty's Fueled educational course.Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

It seems shocking that the 2024 Olympics marks the first time there will be a nursery in the Olympic Village, for mothers competing at the Games. While there has been a huge increase in recent years in the number of elite athletes returning to sport postpartum — and in the resources available to them (thanks to pro moms like Allyson Felix, Alysia Montaño, and Chelsea Sodaro) — it begs the question, "How are we JUST getting here?!"Figuring out how to train (or not) during pregnancy — how often, at what intensity — and what the timeline looks like for moms wanting to return to sport postpartum can be challenging. The research on pregnant and postpartum female athletes has been lacking, and many women face outdated beliefs from doctors and society. That is especially true for moms at the elite Olympic level.Kelly and Sara are joined by Dr. Shefali Christopher PT, DPT, PhD, LAT, ATC to discuss the latest research on training during pregnancy and postpartum, including:How to know you're ready to return to training postpartum?What return-to-sport postpartum guidelines exist for athletes?What recommendations are there for pregnant athletes?Recommended exercises, including lower extremity, core, and pelvic floor workSara also shares her personal experiences of being pregnant as a professional triathlete, along with coming back after giving birth.Not surprisingly, there isn't a "one size fits all" approach — despite what social media might say! — which is why it's important to have a network of support. Factors like childcare, sleep, nutrition, energy deficiencies, and stress all impact a mom's risk for injuries and timeline as they return to training. What else is needed in the coming years to help more female athletes during this stage of their careers?Here is some of the key research on postpartum reutrn-to-sport and training during pregnancy: Medical consensus on how to know when you're ready to return to running postpartum: https://bjsm.bmj.com/content/58/6/299Consensus on designing a return-to-run program: https://bjsm.bmj.com/content/58/4/183The four-phase approach to postpartum return-to-run: https://www.themotherrunners.com/site/wp-content/uploads/2024/02/Rehabilitation_of_the_Postpartum_Runner__A_4_Phase.3-2.pdfJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Why do we spend so much time talking about the history of women's sports? Because what doctors, coaches, and fans think women are capable of on the track or field changes how women are viewed in all parts of society. Like how women's colleges had mandatory rest days for their female students, because women were believed to be too physically weak to handle the stress of attending school.Today, Sara and Kelly talk about surprising moments in the Olympics that have been lost to misogyny and inaccurate coverage. And, Kelly speaks to Maggie Merton about her new book "Better Faster Farther: How Running Changed Everything We Know About Women."Maggie dives into the history to examine how doctors, coaches, sports associations, and the media fought hard to keep women out of sports. They misreported what really happened, lied about races, and perpetuated medical myths that simply weren't true. But it's time to learn about all the surprising moments you might not have known from the Olympics and the history of women's sports. Like the female athlete pioneers, including: Stamatis Rovithi, who actually ran the marathon at the very first modern Olympics in 1896Diane Leather, who was the first woman to break the 5-minute mileAlice Milliat, who started a separate Women’s Olympic Games Jasmin Paris, who was the first woman to finish the Barkley MarathonsWhere we are now is a product of where we came from, and still shapes things today. Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

“What’s the point of the Olympics, anyway?!” That’s the question Kelly and Sarah look to answer on Episode #2. And how do athletes get to the Olympics. Let's talk all about the Olympic Trials — why is that a uniquely American thing — and the Olympic selection process.At its core, the Olympic Games were developed to improve international relations and promote unity through sport — except, of course, only among men. In some ways, this global celebration of athleticism has turned into a big business that's about competition, medal count, performances, and money. But in other ways the whole point of a Trials process and expanding the Games to new people and new countries was to create a more universal and diverse event that truly reaches everyone.Today, Kelly dives into how we've gotten to this point and describes the complicated and confusing Olympic qualification process, including the many ways countries (and even athletes without a country) can get spots to the Games. Are the Olympics still achieving their initial goal of promoting peace? Do they help or hurt the host city? What's the best (and most fair) way to qualify for the Olympics?Is one of the goals of the Olympics to inspire future generations of athletes? According to Chat-GPT, it is. According to Kelly, not so much. Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Welcome to a special Feisty series, “Croissants and Commentary - Moments on the Road to Paris,” hosted by Feisty CEO Sara Gross and Feisty's sports reporter & Head of Content, Kelly O’Mara. Over the next seven weeks, they will be counting down to the Olympic Games in Paris — complete with interviews with athletes, coaches, and experts about everything from peak performance to nutrition to all the issues athletes face on the start line. Once the Olympics begin, Feisty Media will be live from Paris recording daily podcasts and content with all the behind-the-scenes scoop.Join us on our Feisty road to the Paris Olympics!In this first episode, as we prepare for the first-ever gender-equal Olympics, Kelly and Sara wanted to start by talking about the current state of women's sports. They look back at all of the moments and milestones that have made this into a movement — from soccer to tennis, cycling and now basketball, women’s sports are building on top of more media coverage, more infrastructure, and more investment. Women’s sports are not an “eat your broccoli” situation. These games and races are exciting! (Don't miss out.)They also speak with Canadian Olympic basketball star, Shay Colley, about what we can do to keep the momentum and enthusiasm going, including investing our time and dollars, watching and supporting women’s sports and our favorite female athletes. That includes at the Olympic send-off game for the Canadian women's basketball team. More coverage leads to more fans, which yields more sponsorship dollars, better contracts, and more media.Sara and Kelly also talk with Shay about what will be different in Paris this year, at this inflection point in the women's sports movement. The biggest change from Tokyo? Fans will actually be allowed at the Games, creating even more support and momentum!  Finally, they discuss the flaws in traditional sports models and how women’s sports don't have to look the same as men's. Women are in prime positions to develop new models and alternative approaches to pay, play, and grow. It’s an exciting time for women’s sports, indeed, so be a part of the many moments that are turning into a MOVEMENT. Get tickets for the Canada women's basketball send-off game and be a part of setting a national home game attendance record on June 26 in Victoria, BC at selectyourtickets.comJoin Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr