1
00:00:08,600 --> 00:00:11,720
Hello everyone, welcome to the 
Doctors of Rain podcast. 

2
00:00:11,720 --> 00:00:15,840
Today we are doing something a 
little bit different, and we do 

3
00:00:15,840 --> 00:00:18,160
this every once in a while for 
two main reasons. 

4
00:00:18,520 --> 00:00:22,360
One reason is that sometimes 
there are episodes that released

5
00:00:22,360 --> 00:00:26,240
a long time ago that have what 
are called Evergreen content 

6
00:00:26,240 --> 00:00:28,640
meaning. 
We think that the content and 

7
00:00:28,640 --> 00:00:32,759
the meaning behind it and what 
we can glean from it stays true 

8
00:00:32,759 --> 00:00:35,640
regardless of the time period 
that you're listening to it. 

9
00:00:35,920 --> 00:00:38,520
Unless, of course, we have these
groundbreaking changes in 

10
00:00:38,560 --> 00:00:42,040
science and new literature, but 
we want to bring back things 

11
00:00:42,040 --> 00:00:43,880
that matter. 
Usually they're not pertaining 

12
00:00:43,880 --> 00:00:45,880
to shoes, and today is one of 
those days. 

13
00:00:46,040 --> 00:00:49,400
The second reason that we do it 
is sometimes our team needs a 

14
00:00:49,400 --> 00:00:51,480
day off and a week off of 
recording. 

15
00:00:51,480 --> 00:00:54,800
And so we gave our team a week 
off at the beginning of fall as 

16
00:00:54,800 --> 00:00:56,760
everything was getting kicked 
off with the semester. 

17
00:00:56,920 --> 00:00:59,560
And so we wanted to bring back 
an episode that was actually our

18
00:00:59,600 --> 00:01:04,400
82nd episode ever released, and 
now we're over 250, so it's fun 

19
00:01:04,400 --> 00:01:06,920
to go back. 
So today the conversation is one

20
00:01:06,920 --> 00:01:10,720
that was led by Andrea, and she 
was joined by Megan Flynn, 

21
00:01:10,880 --> 00:01:14,400
Celine Yeager and Jen Giles to 
talk about run nutrition and the

22
00:01:14,400 --> 00:01:17,400
training behind it and some of 
the nuances for special 

23
00:01:17,400 --> 00:01:20,080
populations. 
So we're going to dive into that

24
00:01:20,080 --> 00:01:22,360
episode and thank you for 
joining us. 

25
00:01:22,360 --> 00:01:24,560
It should be a really good 
listen. 

26
00:01:33,320 --> 00:01:37,080
We've got 2 very special guests 
with us today, Celine Yeager and

27
00:01:37,080 --> 00:01:39,840
Jen Giles. 
We're so excited to have them 

28
00:01:39,840 --> 00:01:42,800
here with us to talk about 
woman's nutrition and training 

29
00:01:42,800 --> 00:01:45,720
needs. 
So I'd like to introduce Celine 

30
00:01:45,720 --> 00:01:48,720
and Jen. 
Celine is a top selling 

31
00:01:48,720 --> 00:01:50,680
professional health and fitness 
author. 

32
00:01:50,680 --> 00:01:55,080
She's co-authored and written 
over a dozen books, including 

33
00:01:55,080 --> 00:01:59,320
Roar with Doctor Stacy Sims. 
And we're very excited that 

34
00:01:59,320 --> 00:02:02,760
she's got a new book coming out 
in May called Next Level. 

35
00:02:03,040 --> 00:02:06,240
It's about women going through 
the menopause transition and 

36
00:02:06,240 --> 00:02:10,919
after specific topics for them 
regarding training, nutrition, 

37
00:02:10,919 --> 00:02:13,840
health, we can't wait to get our
hands on that book. 

38
00:02:14,880 --> 00:02:17,280
Celine is also AUSA cycling 
coach. 

39
00:02:17,280 --> 00:02:20,760
She's a personal trainer, a pro 
mountain bike racer. 

40
00:02:21,720 --> 00:02:25,520
I was fortunate to meet Celine 
at a gravel bike ride several 

41
00:02:25,520 --> 00:02:28,760
years ago and we're so honored 
to have her join us. 

42
00:02:29,760 --> 00:02:32,000
I'm going to let Megan introduce
Jen now all. 

43
00:02:33,400 --> 00:02:35,800
Right. 
So we're also here with Jennifer

44
00:02:35,800 --> 00:02:38,400
O'Donnell Giles, who's a 
registered dietitian. 

45
00:02:39,080 --> 00:02:42,400
She's sorry, board certified 
sports dietician, speaker, 

46
00:02:42,400 --> 00:02:47,000
writer, exercise physiologist, 
triathlon coach, list goes on. 

47
00:02:48,160 --> 00:02:50,720
She's also a multiple Iron Man 
finisher. 

48
00:02:51,680 --> 00:02:55,640
She represented Team USA at the 
World Championships and is also 

49
00:02:55,640 --> 00:02:58,600
an adjunct professor at Columbia
University. 

50
00:02:59,400 --> 00:03:02,880
On top of all of that, she's an 
author of three books on 

51
00:03:02,880 --> 00:03:07,680
nutrition and a faculty member 
of the My Sports Rd. website. 

52
00:03:08,480 --> 00:03:11,640
Welcome to the podcast, Jen. 
Thank you so much. 

53
00:03:11,640 --> 00:03:16,400
I'm very excited to be here. 
So we are going to dive into 4 

54
00:03:16,400 --> 00:03:19,400
main topics tonight. 
The first one is going to be on 

55
00:03:19,400 --> 00:03:23,320
nutrition. 
So Jen, this might be your your 

56
00:03:23,520 --> 00:03:27,000
point of expertise for sure. 
But again, starting with a 

57
00:03:27,000 --> 00:03:31,520
general question of how much 
carbs, protein and fat in a 

58
00:03:31,600 --> 00:03:34,680
daily diet for an athlete 
training at a high level. 

59
00:03:34,840 --> 00:03:37,600
Like I know for me, reading 
through a lot of information, 

60
00:03:37,600 --> 00:03:40,240
it's pretty surprising 
specifically on the protein and 

61
00:03:40,560 --> 00:03:43,080
how much a female athlete needs 
when they're training at their 

62
00:03:43,080 --> 00:03:45,200
peak. 
So Jen, if you would like to add

63
00:03:45,200 --> 00:03:49,200
in any specifics or anything 
along the lines of a carb, 

64
00:03:49,200 --> 00:03:52,920
protein or fat allotment? 
Yeah, for sure. 

65
00:03:53,160 --> 00:03:55,840
I mean, most of the 
recommendations really, 

66
00:03:55,840 --> 00:03:57,520
especially with the athletes 
that I work with are 

67
00:03:57,520 --> 00:03:59,600
individualized. 
So it's really going to depend 

68
00:03:59,600 --> 00:04:03,200
on a person's Physiology, a 
person's training load, you 

69
00:04:03,200 --> 00:04:05,640
know, or the endurance or 
endurance training or their 

70
00:04:05,640 --> 00:04:08,440
Sprint training or they doing 
some some kind of strength 

71
00:04:08,440 --> 00:04:10,760
training and what they're 
actually training for. 

72
00:04:10,760 --> 00:04:13,040
Because it does change 
throughout the season. 

73
00:04:13,040 --> 00:04:15,000
So there's some periodization 
that happens too. 

74
00:04:15,000 --> 00:04:18,200
So it's not always going to be, 
you know, like 5030 twenty kind 

75
00:04:18,200 --> 00:04:20,240
of breakdown. 
It's going to change depending 

76
00:04:20,240 --> 00:04:23,240
on your activity. 
But to speak to protein a little

77
00:04:23,240 --> 00:04:26,280
bit, I love that you brought 
that up because we have realized

78
00:04:26,280 --> 00:04:30,960
in the last, you know, 5-7 years
that our protein needs, 

79
00:04:30,960 --> 00:04:34,000
especially as female athletes 
are a lot greater than we ever 

80
00:04:34,000 --> 00:04:37,240
thought they were. 
So we really need to boost up 

81
00:04:37,240 --> 00:04:39,640
our protein. 
And the best way to do that is 

82
00:04:39,640 --> 00:04:43,240
really to increase protein 
content at every meal. 

83
00:04:43,240 --> 00:04:46,080
So it's not just OK, put an 
extra scoop of protein powder in

84
00:04:46,080 --> 00:04:49,160
your morning smoothie. 
It's really consistently getting

85
00:04:50,760 --> 00:04:53,840
decent amount and that's going 
to vary between the individual 

86
00:04:53,840 --> 00:04:56,120
of protein at each meal and 
snack throughout the day. 

87
00:04:56,120 --> 00:05:00,040
So that your protein load 
throughout your day whenever 

88
00:05:00,040 --> 00:05:02,400
you're training, whether you're 
a morning exerciser or evening 

89
00:05:02,400 --> 00:05:06,360
exerciser or lunchtime that your
body is getting enough protein 

90
00:05:06,360 --> 00:05:09,640
before exercise, after exercise 
for recovery. 

91
00:05:09,640 --> 00:05:12,200
So it just in its consistency is
really the name of the game when

92
00:05:12,200 --> 00:05:15,920
it comes to protein. 
So an increase in the quantity 

93
00:05:16,160 --> 00:05:18,680
and an increase in the 
consistent amount that you get 

94
00:05:18,680 --> 00:05:21,920
throughout fat and carbs are, 
you know, part of the equation 

95
00:05:21,920 --> 00:05:24,880
too. 
So, you know, and I really kind 

96
00:05:24,880 --> 00:05:27,760
of stay away from percentage 
recommendations because like I 

97
00:05:27,760 --> 00:05:29,760
said, it's different for each 
person and it's also different 

98
00:05:29,760 --> 00:05:33,440
depending on, you know, the 
training season that they're in 

99
00:05:33,800 --> 00:05:35,920
and the type of workout they're 
doing that day too. 

100
00:05:35,920 --> 00:05:39,360
So it's going to, it's going to 
change, but our bodies first 

101
00:05:39,840 --> 00:05:42,680
reach for carbs for energy. 
So we need an ample amount of 

102
00:05:42,680 --> 00:05:44,560
carbs. 
And that's just the name of the 

103
00:05:44,560 --> 00:05:47,120
game. 
And I think it's gotten a little

104
00:05:47,120 --> 00:05:49,800
bit fuzzy over the last couple 
years because people have been 

105
00:05:49,800 --> 00:05:52,720
taught, you know, through social
media and fad diets and all this

106
00:05:52,720 --> 00:05:55,840
stuff that we really, you know, 
we're afraid of carbs and 

107
00:05:55,840 --> 00:05:59,160
they're going to make us fad and
I can't eat carbs or, or what 

108
00:05:59,160 --> 00:06:02,080
not. 
And so we've gotten a little bit

109
00:06:02,080 --> 00:06:06,160
off the recommendations and I 
think performance, I know 

110
00:06:06,160 --> 00:06:11,120
performance actually takes a hit
when we decrease our carbs. 

111
00:06:11,120 --> 00:06:14,000
We need to increase our carbs 
and increase our protein. 

112
00:06:14,000 --> 00:06:16,320
So now we're doing a lot right? 
And it's really not that 

113
00:06:16,320 --> 00:06:18,120
complicated. 
It's actually pretty easy, even 

114
00:06:18,120 --> 00:06:21,680
though it sounds complicated. 
But to that note also, we also 

115
00:06:21,680 --> 00:06:25,080
need to increase our good 
sources of fats because I think 

116
00:06:25,080 --> 00:06:28,160
a lot of female athletes are a 
little afraid of fats too. 

117
00:06:28,520 --> 00:06:31,920
So when we're afraid of carbs 
and we're afraid of fats and 

118
00:06:31,920 --> 00:06:34,240
we're not getting enough 
protein, then we're in general 

119
00:06:34,240 --> 00:06:39,120
under fueling as female athletes
because of diet mentality and 

120
00:06:39,120 --> 00:06:40,600
just not being sure of how to 
fuel. 

121
00:06:40,600 --> 00:06:45,400
So if we could balance each meal
and snack or even I call them 

122
00:06:45,400 --> 00:06:48,520
mini meals, not snacks 
throughout your whole day with 

123
00:06:48,520 --> 00:06:51,120
carbs, protein and fat, then 
we're going to adequately fuel 

124
00:06:51,120 --> 00:06:53,880
our bodies and then our 
performance is going to reflect 

125
00:06:53,960 --> 00:06:56,080
what we're doing from a 
nutritional standpoint and. 

126
00:06:56,640 --> 00:07:00,280
That's the ultimate goal. 
I have a quick follow up 

127
00:07:00,280 --> 00:07:03,640
question for Jen. 
I know so many cyclists and 

128
00:07:03,640 --> 00:07:08,280
runners who mostly guys, but 
some women who will do fasted 

129
00:07:08,280 --> 00:07:11,960
runs or rides. 
And personally that's never 

130
00:07:11,960 --> 00:07:14,520
worked for me. 
And I've been doing some reading

131
00:07:14,520 --> 00:07:18,960
that fasted training is actually
much worse for women than it is 

132
00:07:18,960 --> 00:07:22,080
for men. 
Have you read the two or could 

133
00:07:22,080 --> 00:07:25,920
you expand on why it's not as 
good for women as it might be 

134
00:07:25,920 --> 00:07:28,000
for men? 
Yeah, yeah. 

135
00:07:28,000 --> 00:07:29,360
I mean, it comes down to our 
Physiology. 

136
00:07:29,360 --> 00:07:32,600
We, our actual nutrient needs 
are higher than men and it does 

137
00:07:32,800 --> 00:07:34,680
link back to progesterone and 
estrogen. 

138
00:07:34,680 --> 00:07:39,560
We need extra caloric base just 
to produce our hormones and keep

139
00:07:39,560 --> 00:07:43,000
them thriving at at the rate 
that we need them to. 

140
00:07:43,000 --> 00:07:46,560
No matter what stage of your 
cycle you're in, whether you're 

141
00:07:46,560 --> 00:07:50,320
premenopausal, peri or post, we 
just need more fuel. 

142
00:07:50,560 --> 00:07:52,760
So, and I think that's 
misunderstood because we're 

143
00:07:52,760 --> 00:07:55,000
always restricting, you know, or
we, we're always taught to 

144
00:07:55,000 --> 00:08:00,240
restrict. 
So we tend not to have the best 

145
00:08:00,240 --> 00:08:03,240
consequences when we do go into 
a workout fasted because we're 

146
00:08:03,240 --> 00:08:06,080
breaking down other parts of our
body, we're breaking down muscle

147
00:08:06,080 --> 00:08:11,240
mass, we're breaking down 
skeletals cells sometimes too, 

148
00:08:11,240 --> 00:08:13,200
just because muscles and and 
bones are connected. 

149
00:08:13,200 --> 00:08:16,960
So we don't want to break down 
some amino acids for fuel when 

150
00:08:16,960 --> 00:08:19,720
we can actually go into a 
workout with say carbs, protein 

151
00:08:19,720 --> 00:08:23,520
and fat, which are giving us an 
ample amount of nutrients to 

152
00:08:23,520 --> 00:08:25,480
fuel our workouts and will feel 
much better. 

153
00:08:25,680 --> 00:08:28,200
I think a lot of women are, are 
afraid to eat before working out

154
00:08:28,200 --> 00:08:30,680
because they, I think their 
stomach is going to get upset. 

155
00:08:30,880 --> 00:08:34,280
But there's actually ways to 
tweak the, the snacks and meals 

156
00:08:34,280 --> 00:08:36,320
that you're eating before a 
workout to make sure that 

157
00:08:36,320 --> 00:08:38,080
doesn't happen. 
And a lot of that comes down to 

158
00:08:38,080 --> 00:08:42,120
training. 
So just like we train to cycle 

159
00:08:42,120 --> 00:08:45,160
100 miles, that takes time. 
It takes a little bit of time in

160
00:08:45,160 --> 00:08:48,000
training to train our GI tract 
to take in food before workout. 

161
00:08:48,000 --> 00:08:51,720
So it's completely possible if 
you just take the steps to do 

162
00:08:51,720 --> 00:08:55,280
that. 
So all very good information. 

163
00:08:56,360 --> 00:08:57,960
I was Celine, did you have 
something to? 

164
00:08:57,960 --> 00:09:01,840
Add yeah, no, I would add we, 
we, we talk a lot about faster 

165
00:09:01,840 --> 00:09:05,960
training in on the podcast, My 
hip play, not Pause and in the 

166
00:09:05,960 --> 00:09:10,440
book Next level, because in what
happens in perimenopause and in 

167
00:09:10,440 --> 00:09:14,560
menopause is that once those 
hormones start to decline, it's 

168
00:09:14,560 --> 00:09:18,160
harder to maintain healthy 
cortisol levels, your stress 

169
00:09:18,160 --> 00:09:20,680
hormone. 
So when you layer faster 

170
00:09:20,680 --> 00:09:24,800
training on top of that, it's 
another stress and it's, you 

171
00:09:24,800 --> 00:09:26,960
know, it's inflammatory, it just
causes problems. 

172
00:09:26,960 --> 00:09:30,920
It's it is much, much more of a 
problem for women, especially at

173
00:09:30,920 --> 00:09:34,080
that point. 
And wouldn't you say it adds to 

174
00:09:34,120 --> 00:09:36,000
and well, you just said 
inflammation, it adds to 

175
00:09:36,000 --> 00:09:38,640
information. 
So it actually creates another 

176
00:09:38,640 --> 00:09:41,680
barrier for recovery. 
It's harder to recover if you're

177
00:09:41,680 --> 00:09:45,080
already inflamed because of 
cortisol and now because you 

178
00:09:45,080 --> 00:09:47,400
just fasted through a workout, 
now you have additional 

179
00:09:47,400 --> 00:09:49,800
inflammation and it's harder to.
Recover and women perform better

180
00:09:49,800 --> 00:09:52,440
in a fueled state. 
I mean, that's really just like 

181
00:09:52,440 --> 00:09:54,480
the research just just bears 
that out. 

182
00:09:54,480 --> 00:09:59,280
It's, you know, we, we try to 
help women get around that 

183
00:09:59,280 --> 00:10:03,040
because there's so much low 
energy availability among women 

184
00:10:03,040 --> 00:10:07,080
and that actually gets worse as 
they get into menopause and 

185
00:10:07,080 --> 00:10:10,200
their body composition starts 
changing despite other things 

186
00:10:10,200 --> 00:10:13,240
they're doing. 
So we try to really emphasize, 

187
00:10:13,240 --> 00:10:17,160
if nothing else, please fuel 
around your training, right? 

188
00:10:17,680 --> 00:10:20,160
Get your, you know, if your car,
even if you're the most car 

189
00:10:20,160 --> 00:10:22,560
phobic person to eat them 
before, during and after, like 

190
00:10:22,560 --> 00:10:25,000
just at least do that. 
Because there's some really 

191
00:10:25,000 --> 00:10:29,160
interesting research that's come
out recently that if you do 

192
00:10:29,160 --> 00:10:32,640
that, like if you fuel your 
training, you're less likely to 

193
00:10:32,640 --> 00:10:35,640
slip into that state of low 
energy availability and to have 

194
00:10:35,640 --> 00:10:39,440
all those cortisol responses and
the stress hormones and the 

195
00:10:39,440 --> 00:10:42,840
inflammation. 
And conversely, I don't have the

196
00:10:42,840 --> 00:10:46,680
paper in front of me, but the 
same paper found that women who 

197
00:10:47,440 --> 00:10:51,680
didn't who still got mostly the 
calories and energy they needed,

198
00:10:51,680 --> 00:10:53,320
but didn't eat it at the right 
time. 

199
00:10:53,320 --> 00:10:55,440
It's like if they just back end 
of their day because they were 

200
00:10:55,440 --> 00:10:59,280
starving but didn't go, didn't 
fuel their efforts, still could 

201
00:10:59,440 --> 00:11:02,960
have like sort of a relatively 
low energy availability because 

202
00:11:02,960 --> 00:11:07,240
they haven't fueled that effort.
So out of curiosity AS2 high 

203
00:11:07,240 --> 00:11:11,880
level athletes yourselves, what 
are some of your go to pre 

204
00:11:11,880 --> 00:11:15,960
workout meals? 
Yeah, that. 

205
00:11:16,160 --> 00:11:19,760
Just depends what I'm doing. 
Yeah, standard ones, yeah. 

206
00:11:20,640 --> 00:11:22,840
Say. 
It definitely depends for sure. 

207
00:11:22,840 --> 00:11:25,000
Say you're going out for a brick
workout. 

208
00:11:25,480 --> 00:11:29,160
What would be your go to morning
meal before you head out? 

209
00:11:31,360 --> 00:11:34,080
Yeah, I have a couple different 
things that kind of toggle 

210
00:11:34,080 --> 00:11:37,240
between, but that's my favorite 
really is Greek yogurt with some

211
00:11:37,240 --> 00:11:41,720
granola and either sliced, 
usually sliced bananas and then 

212
00:11:41,720 --> 00:11:43,760
some kind of Berry like 
blueberries or strawberries. 

213
00:11:44,440 --> 00:11:46,800
And if I'm in the mood for 
something sweet, I'll put some 

214
00:11:46,800 --> 00:11:48,960
honey on that too. 
But that's really kind of my go 

215
00:11:48,960 --> 00:11:51,360
to and it's. 
Quite a large bowl, not a small 

216
00:11:51,360 --> 00:11:53,520
bowl. 
Yeah, I'll have like a bowl of. 

217
00:11:53,640 --> 00:11:55,320
Especially if you're going to be
out there for a few hours. 

218
00:11:55,640 --> 00:11:58,640
I'll have like a bowl of 
oatmeal, similar bowl of oatmeal

219
00:11:58,640 --> 00:12:01,320
with some yogurt with some nut 
butter with a bunch of like and 

220
00:12:01,320 --> 00:12:02,680
it's the same thing. 
It's just like roll. 

221
00:12:02,680 --> 00:12:05,720
It's just it's just pasty thing 
but it it holds me over and does

222
00:12:05,720 --> 00:12:07,920
the trick. 
Yeah, love that too. 

223
00:12:08,440 --> 00:12:10,160
Megan and I have talked about 
this. 

224
00:12:10,160 --> 00:12:15,240
I think we're both oatmeal with 
nut butter or people too. 100% 

225
00:12:15,240 --> 00:12:16,520
you. 
Can't go wrong. 

226
00:12:17,680 --> 00:12:19,000
That's everything you need, 
right? 

227
00:12:20,680 --> 00:12:24,120
So I wanted to go back a little 
bit to the protein topic. 

228
00:12:25,720 --> 00:12:28,640
When there are a lot of 
different protein supplements 

229
00:12:28,640 --> 00:12:32,520
and powders out there, is there 
anything specific that females 

230
00:12:32,520 --> 00:12:35,320
should look for on the label 
when picking out a protein 

231
00:12:35,320 --> 00:12:38,480
powder or a protein supplement? 
Yeah, for sure. 

232
00:12:38,480 --> 00:12:43,160
I mean, we know that the protein
that is the best, best absorbed 

233
00:12:43,240 --> 00:12:46,880
has the highest absorption rate 
and assimilation rate is whey 

234
00:12:46,880 --> 00:12:49,240
protein isolate. 
So we know that. 

235
00:12:49,560 --> 00:12:52,200
Now the problem is if you have a
vegetarian athlete or a vegan 

236
00:12:52,200 --> 00:12:55,400
athlete, that or someone who's 
lactose intolerant and can't 

237
00:12:55,400 --> 00:12:59,080
tolerate whey, then the next 
best would be like a vegetable 

238
00:12:59,080 --> 00:13:02,440
based protein like a pea protein
or even say like a pumpkin seed 

239
00:13:02,440 --> 00:13:05,640
protein powder. 
So but but the gold standard is 

240
00:13:05,640 --> 00:13:09,920
whey protein isolate. 
And I had in a little bit of my 

241
00:13:09,920 --> 00:13:13,600
research, I had looked into 
leucine on the labels. 

242
00:13:13,960 --> 00:13:17,640
Do you know if most of the most 
of the protein powders and 

243
00:13:17,640 --> 00:13:19,280
supplements out there have that 
in it? 

244
00:13:19,560 --> 00:13:23,840
Or is that something that's that
female athletes should be 

245
00:13:23,840 --> 00:13:27,320
looking for a little bit more? 
That's funny, I don't know if 

246
00:13:27,560 --> 00:13:32,440
Celine has any thoughts on this.
I think it depends on what 

247
00:13:32,440 --> 00:13:34,400
protein powder you're looking 
at, whether they put it in there

248
00:13:34,400 --> 00:13:36,800
or not. 
It's definitely helpful and the 

249
00:13:36,800 --> 00:13:38,400
studies. 
You really have to look. 

250
00:13:38,600 --> 00:13:41,240
Yeah, you have to look and it's 
not on a lot. 

251
00:13:41,240 --> 00:13:44,160
And so the problem with protein 
powders is a lot of them will 

252
00:13:44,160 --> 00:13:47,960
have like combinations of whey 
protein isolate and whey protein

253
00:13:47,960 --> 00:13:50,640
concentrate and then all these 
vitamins and minerals that you 

254
00:13:50,640 --> 00:13:52,280
may or may not need, probably 
don't need. 

255
00:13:52,520 --> 00:13:57,440
And then all of these other, you
know, you know, popular things 

256
00:13:57,440 --> 00:14:00,600
just to market it, right? 
And it just depends. 

257
00:14:00,800 --> 00:14:04,440
So if you want a protein ice, a 
whey protein isolate powder in 

258
00:14:04,440 --> 00:14:07,520
and of itself, I like to get a 
pure one that's just 100% whey 

259
00:14:07,520 --> 00:14:09,400
protein isolate. 
And then if you want to add 

260
00:14:09,400 --> 00:14:11,920
something else, say if you're 
making a smoothie, then do that 

261
00:14:11,920 --> 00:14:14,360
because then you can be 
guaranteed that the product is 

262
00:14:14,360 --> 00:14:18,360
high quality and they're you're 
not just getting a product with 

263
00:14:18,360 --> 00:14:20,480
some ingredients that you're not
really sure. 

264
00:14:20,880 --> 00:14:24,080
Maybe it's not third party 
tested, maybe there's not really

265
00:14:24,080 --> 00:14:26,240
enough in there to make a 
difference clinically. 

266
00:14:26,520 --> 00:14:28,680
So I like to do everything 
separately. 

267
00:14:29,080 --> 00:14:32,560
I know that's probably a little 
bit more work for athletes, but 

268
00:14:32,560 --> 00:14:34,320
it's going to get the better 
results. 

269
00:14:34,320 --> 00:14:37,360
So I always do that. 
But I'd be interested to see 

270
00:14:37,360 --> 00:14:38,840
what how Celine feels about 
that. 

271
00:14:39,360 --> 00:14:41,720
Yeah, I know Lucine. 
I mean, Lucine is one that 

272
00:14:41,720 --> 00:14:44,160
Stacey Sims talks about all the 
time. 

273
00:14:44,520 --> 00:14:49,080
You know, because of her 
research, women tend to be more 

274
00:14:49,080 --> 00:14:51,800
catabolic. 
Progesterone is a it makes us 

275
00:14:51,800 --> 00:14:54,720
more catabolic. 
Women in again, as you get 

276
00:14:54,720 --> 00:14:57,720
through that menopausal 
transition, again, more 

277
00:14:57,720 --> 00:15:00,120
catabolic because you've lost 
estrogen, which is anabolic. 

278
00:15:01,560 --> 00:15:05,200
So Leucine is one of the best 
ones for shutting down that that

279
00:15:05,200 --> 00:15:08,000
process. 
So she she is very into leucine.

280
00:15:08,000 --> 00:15:10,600
But you really do. 
I mean, I, I did a whole story 

281
00:15:10,600 --> 00:15:14,960
for Bicycling magazine on it and
I, I have read many, many, many 

282
00:15:14,960 --> 00:15:16,560
labels. 
And you really do have to look. 

283
00:15:17,360 --> 00:15:21,080
We're at the point now that it's
gotten enough publicity, let's 

284
00:15:21,080 --> 00:15:23,640
say that some people are putting
it on the label more clearly. 

285
00:15:23,640 --> 00:15:26,800
It has so many grams of leucine 
and so many grams of, you know, 

286
00:15:26,800 --> 00:15:28,720
some of those other branch 
chains. 

287
00:15:28,720 --> 00:15:31,840
But you do have to look for it. 
You can't just assume it's in 

288
00:15:31,840 --> 00:15:35,640
there in any meaningful way. 
There's a lot of sugar in 

289
00:15:35,640 --> 00:15:37,720
protein drinks too. 
And I think that that's 

290
00:15:38,160 --> 00:15:40,960
important, like when you're 
picking your protein powder, 

291
00:15:41,120 --> 00:15:44,520
read the labels a little bit 
like if it's banana foster 

292
00:15:44,520 --> 00:15:48,040
flavor or something or other, it
it probably has a lot of stuff 

293
00:15:48,040 --> 00:15:50,800
in it that maybe you don't need 
daily. 

294
00:15:51,160 --> 00:15:53,160
Yeah, the simpler the better, 
and you can flavor it up 

295
00:15:53,160 --> 00:15:55,400
yourself because then you don't 
have to worry about that, that 

296
00:15:55,400 --> 00:15:57,080
kind of stuff. 
Celine, do you? 

297
00:15:57,400 --> 00:15:59,520
Do you know if there's a 
recommendation that either you 

298
00:15:59,560 --> 00:16:02,600
or Stacey recommend for Leucine?
For the amount. 

299
00:16:03,120 --> 00:16:07,440
Yeah, for like a dosage. 
I'm going to say 3 to 5 grams. 

300
00:16:09,360 --> 00:16:14,560
I would have to look that up to 
make 100% sure that that's 

301
00:16:14,560 --> 00:16:16,800
correct, but that's the number 
off the top of my head that she 

302
00:16:16,800 --> 00:16:19,400
goes with. 
Yeah, if I remember correctly 

303
00:16:19,400 --> 00:16:21,360
from Roy, I think it was a 5 
grand. 

304
00:16:21,360 --> 00:16:24,080
Yeah, Yeah, it's hard to find 5 
like I, you know, if you can 

305
00:16:24,080 --> 00:16:26,440
find a protein powder with three
to five that that's. 

306
00:16:26,440 --> 00:16:27,760
Yeah. 
OK. 

307
00:16:27,760 --> 00:16:30,720
So take homes from that. 
Look for a whey protein isolate 

308
00:16:31,000 --> 00:16:35,880
for most female female athletes 
or if you're a vegetarian or 

309
00:16:35,880 --> 00:16:38,760
vegan, look for a vegetable, 
vegetable based protein. 

310
00:16:39,360 --> 00:16:43,920
So switching gears a little bit 
to more bone health, what we 

311
00:16:43,920 --> 00:16:46,840
wanted to kind of expand on this
a little bit more. 

312
00:16:47,080 --> 00:16:50,520
So a lot of people don't know 
that women reach their peak bone

313
00:16:50,520 --> 00:16:54,480
mass by the time they're 30 in 
their upper 20s, which I mean, 

314
00:16:54,480 --> 00:16:56,960
the first time I heard that, I 
was surprised that's that's 

315
00:16:56,960 --> 00:16:59,720
pretty young. 
So are there any nutritional 

316
00:16:59,720 --> 00:17:03,920
strategies that you would 
recommend for females to keep in

317
00:17:03,920 --> 00:17:08,599
mind as they're either still 
growing bone mass or still 

318
00:17:08,599 --> 00:17:12,400
progressing and even after that 
30, that 30 year mark? 

319
00:17:13,000 --> 00:17:14,760
Yeah. 
So, so you're right. 

320
00:17:15,240 --> 00:17:17,839
You know, some studies are 
showing that we can actually, we

321
00:17:17,839 --> 00:17:20,920
actually stop depositing bone at
25. 

322
00:17:21,359 --> 00:17:25,319
So it's, it's probably on the 
earlier side of that, which is 

323
00:17:25,319 --> 00:17:26,720
kind of scary. 
You're right, because we're 

324
00:17:26,720 --> 00:17:30,920
still in, at that age, we're 
still restricting, we're still, 

325
00:17:30,920 --> 00:17:33,840
you know, not eating properly, 
not eating balance, not thinking

326
00:17:33,840 --> 00:17:36,200
about how many servings of dairy
we're getting in. 

327
00:17:36,240 --> 00:17:41,000
And, and now you have all the 
fads going on like let's not 

328
00:17:41,000 --> 00:17:43,120
drink milk. 
Let's have, you know, milk 

329
00:17:43,120 --> 00:17:45,280
alternatives. 
So then we're decreasing the 

330
00:17:45,280 --> 00:17:47,520
amount of calcium. 
So I think it comes down to an 

331
00:17:47,520 --> 00:17:51,160
education aspect where we really
need to educate, especially 

332
00:17:51,240 --> 00:17:54,520
female athletes, because young 
female athletes, especially with

333
00:17:54,520 --> 00:17:57,760
all the impact that they they're
experiencing on a daily basis, 

334
00:17:57,760 --> 00:18:01,360
are actually breaking down bone,
which is actually a good thing 

335
00:18:01,360 --> 00:18:03,720
if you're consuming enough 
calcium, because then we can 

336
00:18:03,720 --> 00:18:05,240
build it back up and make it 
stronger. 

337
00:18:05,320 --> 00:18:07,720
But if you're not consuming 
enough calcium, then you're 

338
00:18:07,720 --> 00:18:10,040
going to be breaking down that 
bone and weakening your bones. 

339
00:18:10,040 --> 00:18:12,280
And we only have that window to 
build our bones. 

340
00:18:12,640 --> 00:18:15,800
So from a nutritional 
standpoint, it's you got to push

341
00:18:15,800 --> 00:18:19,400
the calcium and obviously you 
have to do push magnesium, 

342
00:18:19,440 --> 00:18:22,400
vitamin K, vitamin D. 
Those are kind of the biggies 

343
00:18:22,400 --> 00:18:26,840
when it comes to bone health. 
And it's again, it sounds 

344
00:18:26,840 --> 00:18:29,840
complicated because I'm throwing
out all these these vitamins and

345
00:18:29,840 --> 00:18:32,520
minerals, but it's really, I 
mean, we can get them very 

346
00:18:32,520 --> 00:18:34,600
easily if we're, if we're 
intaking dairy. 

347
00:18:35,280 --> 00:18:37,720
So that's easy. 
If we're not taking in dairy, 

348
00:18:37,720 --> 00:18:40,680
there are plenty of vegetable 
sources of those vitamins and 

349
00:18:40,680 --> 00:18:44,320
minerals in vegetables too. 
So if you're doing smoothies 

350
00:18:44,320 --> 00:18:48,480
with vegetables and either milk 
or say you're not doing milk and

351
00:18:48,480 --> 00:18:51,080
you're doing a milk alternative 
and increasing that amount of 

352
00:18:51,080 --> 00:18:53,760
vegetables that you're having 
throughout the day, whether it 

353
00:18:53,760 --> 00:18:56,440
be in your smoothie or later on 
during the day, that's how. 

354
00:18:56,760 --> 00:18:58,440
But how to balance your bone 
health? 

355
00:18:58,600 --> 00:19:01,400
But you really, as an athlete 
have to be aware of what foods 

356
00:19:01,400 --> 00:19:03,960
have calcium and then make sure 
that you're getting it in in 

357
00:19:03,960 --> 00:19:07,440
your diet. 
Jen, if an athlete needs to take

358
00:19:07,440 --> 00:19:10,880
a calcium supplement, there's so
many types of calcium 

359
00:19:10,880 --> 00:19:13,600
supplements and they can be 
combined with magnesium, 

360
00:19:13,600 --> 00:19:17,040
obviously. 
D Is there one that is better 

361
00:19:17,040 --> 00:19:19,800
absorbed than others? 
Is there one that's better for 

362
00:19:19,800 --> 00:19:23,720
women at certain ages? 
What do you recommend to your 

363
00:19:23,720 --> 00:19:27,400
clients? 
A couple of things. 

364
00:19:27,520 --> 00:19:32,120
I always recommend Food First, 
by the way, so it our bodies 

365
00:19:32,120 --> 00:19:34,960
know how to absorb vitamins and 
minerals through Food First. 

366
00:19:34,960 --> 00:19:37,920
So I always do that. 
If there is an instance where 

367
00:19:37,920 --> 00:19:41,160
you need, you know, we find that
we have low blood calcium and we

368
00:19:41,160 --> 00:19:43,680
need to boost things. 
Or maybe you're traveling for 

369
00:19:43,680 --> 00:19:45,280
three months and you know, 
you're not going to be getting 

370
00:19:45,280 --> 00:19:47,960
enough. 
Then I would which happens with 

371
00:19:47,960 --> 00:19:51,160
athletes, especially, you know, 
at the collegiate level, then I 

372
00:19:51,160 --> 00:19:55,000
would do a supplement and it it 
matters and it doesn't there's, 

373
00:19:55,080 --> 00:19:59,400
there's different kind of 
calcium supplements and if you 

374
00:19:59,400 --> 00:20:01,760
take. 
Say calcium citrate, for 

375
00:20:01,760 --> 00:20:04,800
example, has a certain 
absorption rate, we just need to

376
00:20:04,800 --> 00:20:08,600
take that maybe twice a day 
versus another version of 

377
00:20:08,600 --> 00:20:10,280
calcium or we may be able to 
take once a day. 

378
00:20:10,280 --> 00:20:13,560
So sometimes it comes down to 
just are you able to take one in

379
00:20:13,560 --> 00:20:16,360
the morning or, or do you have 
time in your day and can you 

380
00:20:16,360 --> 00:20:18,280
remember to take it twice in 
your day so that there's 

381
00:20:18,280 --> 00:20:21,440
different absorptions. 
So again, it's individual, but 

382
00:20:21,800 --> 00:20:24,600
both will do the trick. 
But then on top of that, I will 

383
00:20:24,600 --> 00:20:27,240
repeat again that you really 
need to make sure that your 

384
00:20:27,240 --> 00:20:31,080
supplement is from a company 
that's trustworthy and that's 

385
00:20:31,080 --> 00:20:34,560
third party tested because there
are so many bad formulations of 

386
00:20:34,560 --> 00:20:37,360
supplements out there. 
So you got to do your homework 

387
00:20:37,360 --> 00:20:38,880
and make sure it's a good. 
One, right. 

388
00:20:39,560 --> 00:20:42,040
Thank you. 
Yeah, Celine, you have something

389
00:20:42,040 --> 00:20:44,600
to add. 
I would, I would just drive home

390
00:20:44,600 --> 00:20:48,560
the point here about low energy 
availability and relative energy

391
00:20:48,560 --> 00:20:51,640
deficiency in sport which is 
really, really common. 

392
00:20:52,200 --> 00:20:56,000
If you are not getting your 
period, that is not OK like 

393
00:20:56,480 --> 00:20:59,280
that. 
Your hormones are a huge driver 

394
00:20:59,400 --> 00:21:02,880
of, of bone health. 
And you know, when you hit 

395
00:21:03,320 --> 00:21:06,240
menopause, let's go that there 
again, you, you can lose up to 

396
00:21:06,240 --> 00:21:09,720
20% of you know, your loss can 
happen in those first three to 

397
00:21:09,720 --> 00:21:12,200
five years. 
Like you want those bones to be 

398
00:21:12,200 --> 00:21:14,240
strong. 
And if you're not getting your 

399
00:21:14,240 --> 00:21:16,920
period, that hormonal 
stimulation from estrogen and 

400
00:21:17,040 --> 00:21:20,400
that's really important. 
It's really important. 

401
00:21:21,400 --> 00:21:24,560
So yeah, not not going into low 
energy availability. 

402
00:21:24,560 --> 00:21:26,600
And so you have enough protein 
and you have enough of those 

403
00:21:26,600 --> 00:21:30,760
nutrients that Jen talked about 
is is of the utmost importance. 

404
00:21:30,760 --> 00:21:33,720
And also multi directional 
stress is important. 

405
00:21:33,720 --> 00:21:36,880
A lot of times runners think 
that that running is all you 

406
00:21:36,880 --> 00:21:40,680
need to do because I run I do 
all this high impact, but like 

407
00:21:40,760 --> 00:21:43,640
strength training and multi and 
lateral movements and multi 

408
00:21:43,640 --> 00:21:48,040
directional stress on your bones
is is very important. 

409
00:21:48,040 --> 00:21:49,520
And doing something with your 
upper body. 

410
00:21:49,600 --> 00:21:53,200
Because a lot of women are are 
not strong in their spine and 

411
00:21:53,200 --> 00:21:57,120
not strong in their ribs. 
You know a lot of places that 

412
00:21:57,120 --> 00:22:00,640
that lose that lose bone. 
So doing doing things in your 

413
00:22:00,640 --> 00:22:03,480
upper body is important too. 
Oh absolutely. 

414
00:22:03,480 --> 00:22:09,120
And as cyclists, we know the 
studies on people who only ride 

415
00:22:09,120 --> 00:22:11,720
for exercise they've done 
studies on. 

416
00:22:11,720 --> 00:22:14,640
I know that this show is about 
women, but elite male cyclists 

417
00:22:14,640 --> 00:22:19,640
in their 30s have bone density 
levels of 80 year old women. 

418
00:22:20,000 --> 00:22:24,840
So females, that means if all 
you're doing is riding your bike

419
00:22:25,240 --> 00:22:29,920
and you're 2530 years old, 20 
years old, you're not 

420
00:22:30,640 --> 00:22:35,040
stimulating your skeleton enough
to build bone mass, you need to 

421
00:22:35,040 --> 00:22:39,840
be doing plyometrics. 
I like that Celine, you hit on 

422
00:22:39,840 --> 00:22:44,160
multidirectional stress. 
We know that our bones build in 

423
00:22:44,160 --> 00:22:47,160
response to the type of stress 
that we put on them. 

424
00:22:47,480 --> 00:22:50,960
They actually have stress lines 
that match the direction of 

425
00:22:50,960 --> 00:22:55,040
stress they experience. 
So yeah, thank you for hitting 

426
00:22:55,040 --> 00:22:57,080
on that point. 
I want to say one more thing 

427
00:22:57,120 --> 00:23:01,200
really quick because yes, I'm so
glad, Celine, that you said the 

428
00:23:01,200 --> 00:23:04,720
absence of your period is a very
big red flag. 

429
00:23:04,840 --> 00:23:07,480
And when I work with youth 
athletes, I don't think we can 

430
00:23:07,480 --> 00:23:12,800
hammer this home more enough 
because I think in the world of 

431
00:23:12,960 --> 00:23:17,360
disordered eating and youth 
athletics, it's almost like a 

432
00:23:17,360 --> 00:23:19,560
badge of honor not to get your 
period sometimes. 

433
00:23:19,560 --> 00:23:21,160
And I hate to say that, but it's
true. 

434
00:23:21,400 --> 00:23:23,760
A lot of runners I work with are
like, you know, I don't get my 

435
00:23:23,760 --> 00:23:24,960
period. 
That's awesome. 

436
00:23:24,960 --> 00:23:28,480
I don't have to worry about it 
when I'm competing or traveling 

437
00:23:28,480 --> 00:23:30,800
or away at school or or 
whatever. 

438
00:23:31,080 --> 00:23:35,440
So I think just making it really
clear how dangerous it is and 

439
00:23:35,440 --> 00:23:41,080
educating these girls, you know,
that it's a risk factor, health 

440
00:23:41,080 --> 00:23:44,080
risk factor that they really 
need to pay attention to is 

441
00:23:44,080 --> 00:23:45,520
important. 
So I'm, I'm glad we're opening 

442
00:23:45,520 --> 00:23:47,920
up that conversation because I 
feel like sometimes it's taboo 

443
00:23:47,920 --> 00:23:51,400
to talk about that. 
And, and a lot of girls hide it 

444
00:23:51,400 --> 00:23:54,520
that they, that they don't get 
their period and feel good about

445
00:23:54,520 --> 00:23:56,640
it because, OK, you know, I 
didn't get my period. 

446
00:23:56,640 --> 00:23:58,360
That must mean my body fats are 
really low. 

447
00:23:58,440 --> 00:24:01,200
Yay me. 
And it's it's just not something

448
00:24:01,280 --> 00:24:04,720
to to be happy about. 
Yeah, yeah. 

449
00:24:04,760 --> 00:24:09,000
I feel like, you know, and I 
think Celine and Stacy have been

450
00:24:09,000 --> 00:24:13,080
a big part of bringing this 
topic more into conversation. 

451
00:24:13,080 --> 00:24:16,640
But I know when I was running 
tracking cross country in high 

452
00:24:16,640 --> 00:24:20,600
school 20 years ago, it was like
you said, Jen, like a badge of 

453
00:24:20,600 --> 00:24:22,160
honor. 
Like, oh, I don't have my 

454
00:24:22,160 --> 00:24:24,280
period. 
That must mean I'm really fit, 

455
00:24:24,280 --> 00:24:26,880
like I'm where I need to be for 
the season. 

456
00:24:27,240 --> 00:24:30,600
And I mean, it certainly wasn't 
something we talked about with 

457
00:24:30,600 --> 00:24:33,440
our coaches, but we talked 
talked about it with each other.

458
00:24:33,440 --> 00:24:37,920
But hopefully now more parents 
are aware, hopefully even more 

459
00:24:38,040 --> 00:24:41,760
teenage girls are aware that not
getting your period when you're 

460
00:24:41,760 --> 00:24:44,880
an athlete is a bad thing. 
It's a sign that you're not 

461
00:24:44,880 --> 00:24:46,280
getting the energy that you 
need. 

462
00:24:47,760 --> 00:24:50,960
And hopefully they'll feel more 
comfortable talking to their 

463
00:24:50,960 --> 00:24:53,800
parents about it, Maybe not 
their coach, but at least their 

464
00:24:53,800 --> 00:24:57,520
parents, so that maybe they can 
work with a nutritionist to help

465
00:24:57,520 --> 00:25:01,360
get them back on track. 
Trying to get what all of you 

466
00:25:01,360 --> 00:25:03,160
guys, what all you ladies have 
said. 

467
00:25:03,960 --> 00:25:05,760
So true. 
There's that, there's always 

468
00:25:05,760 --> 00:25:08,520
that mindset that you talk to 
young athletes and they see, 

469
00:25:09,720 --> 00:25:12,280
they see the fact that they're 
they're not getting their period

470
00:25:12,280 --> 00:25:14,440
as a sign of fitness, that 
they're ready to compete at 

471
00:25:14,440 --> 00:25:16,480
their top level. 
When in actuality, they're 

472
00:25:16,480 --> 00:25:20,520
setting themselves up for a lot 
of difficulties down the road. 

473
00:25:20,520 --> 00:25:22,920
And especially going back to the
bone density question, you're 

474
00:25:22,920 --> 00:25:27,280
really setting yourself up for a
lot of early bone loss and not 

475
00:25:27,280 --> 00:25:30,080
reaching that peak bone mass. 
We had Amelia Boone as one of 

476
00:25:30,080 --> 00:25:33,400
our keynote speakers at the 
summit that I was telling you 

477
00:25:33,400 --> 00:25:35,480
guys about offline, the Women's 
Performance Summit. 

478
00:25:35,480 --> 00:25:38,960
And I mean, she spoke about all 
the stress fractures she was 

479
00:25:38,960 --> 00:25:42,560
getting in her femurs. 
Like not just the lower. 

480
00:25:42,720 --> 00:25:46,920
Yeah, it's, you know, it, it 
might not even 'cause you 

481
00:25:46,920 --> 00:25:48,760
problems down the line. 
If you're getting stress 

482
00:25:48,760 --> 00:25:52,520
reactions and stress problems 
and injuries, you know, with 

483
00:25:52,520 --> 00:25:54,600
your connective tissues, it's 
causing you problems now. 

484
00:25:55,280 --> 00:25:56,040
Right. 
Yeah. 

485
00:25:56,800 --> 00:25:59,440
Yeah. 
Isn't it like the highest cause 

486
00:25:59,440 --> 00:26:03,200
of stress fractures in runners 
is low energy availability? 

487
00:26:03,200 --> 00:26:05,440
Yeah. 
So that's another thing I don't 

488
00:26:05,440 --> 00:26:08,040
think that we're quite as aware 
of. 

489
00:26:08,040 --> 00:26:10,360
And you get a stress fracture 
and oh, no, I got a special. 

490
00:26:10,360 --> 00:26:11,800
I must have just trained too 
hard. 

491
00:26:11,800 --> 00:26:15,240
I must have just ran too many 
miles and that's not it at all. 

492
00:26:15,960 --> 00:26:18,920
But one of the, one of the 
reasons that we wrote Roar is 

493
00:26:18,920 --> 00:26:22,360
that because if you know that 
you're going to be in this 

494
00:26:22,360 --> 00:26:25,040
follicular phase, right? 
If you get to, if you get to 

495
00:26:25,040 --> 00:26:28,600
know your period and you know, 
like this is how I will feel 

496
00:26:28,600 --> 00:26:31,640
during this time when my 
hormones are relatively low. 

497
00:26:31,640 --> 00:26:34,920
And then I'm going to go into 
this luteal phase in this in the

498
00:26:34,920 --> 00:26:37,560
second-half. 
And maybe I will have that 

499
00:26:37,560 --> 00:26:40,320
bloating and maybe it will be 
harder for me to like regulate 

500
00:26:40,320 --> 00:26:41,320
my temperature and all that 
stuff. 

501
00:26:41,320 --> 00:26:44,520
But you can then you understand 
and you can work with that to 

502
00:26:44,520 --> 00:26:47,880
mitigate some of that stuff and 
like just be healthier overall 

503
00:26:47,880 --> 00:26:52,480
as opposed to just losing your 
period and and just having all 

504
00:26:52,480 --> 00:26:53,920
these consequences. 
Yeah. 

505
00:26:54,040 --> 00:26:56,160
And listening to your body, like
I think a lot of it is just 

506
00:26:56,160 --> 00:26:59,160
listening to your body. 
So yes, you might get bloated a 

507
00:26:59,160 --> 00:27:01,640
little bit and yes, that's 
normal and it's OK. 

508
00:27:01,840 --> 00:27:04,400
So maybe I should drink more 
water because that can flush 

509
00:27:04,400 --> 00:27:07,240
some of that or that can help me
with my temperature regulation 

510
00:27:07,240 --> 00:27:09,960
because my temperature, body 
temperature will be higher and 

511
00:27:09,960 --> 00:27:14,720
my blood plasma volume is going 
to be a little lower, so. 

512
00:27:14,760 --> 00:27:17,040
I need to hydrate beforehand. 
Blah, blah, blah. 

513
00:27:17,040 --> 00:27:22,560
But it's a yeah hydro Yeah. 
So it's not so much like, oh, 

514
00:27:22,560 --> 00:27:24,440
this is awful. 
I feel terrible. 

515
00:27:24,440 --> 00:27:27,240
I have PMS. It's more like, OK, 
this is what's going on. 

516
00:27:27,320 --> 00:27:30,400
Therefore, this is what I 100% 
to give my body what it needs 

517
00:27:30,400 --> 00:27:32,360
and make my. 
And that was my my overriding 

518
00:27:32,400 --> 00:27:34,160
point. 
Yeah, yeah. 

519
00:27:34,320 --> 00:27:36,840
It also helps you see patterns 
in your training. 

520
00:27:36,840 --> 00:27:41,160
Like we've all had workout days 
where we just feel terrible and 

521
00:27:41,160 --> 00:27:44,360
you can't figure out why. 
But if you start thinking about,

522
00:27:44,360 --> 00:27:49,200
OK, perhaps one possible reason 
is I'm in this phase of my 

523
00:27:49,200 --> 00:27:52,640
cycle, then that makes you feel 
more in control. 

524
00:27:52,960 --> 00:27:56,160
It makes you not feel like, Oh 
my gosh, you know, last week I 

525
00:27:56,160 --> 00:27:58,080
felt amazing. 
And now this week, I feel 

526
00:27:58,080 --> 00:28:02,440
terrible and I have no idea why.
The more you know, knowledge is 

527
00:28:02,440 --> 00:28:04,480
power, right? 
The more knowledge we give 

528
00:28:04,480 --> 00:28:08,320
female athletes, the more power 
they have over their training 

529
00:28:08,320 --> 00:28:10,280
and understanding of their 
bodies. 

530
00:28:10,760 --> 00:28:12,640
For sure, for sure. 
And then you can make changes. 

531
00:28:12,640 --> 00:28:15,760
So if it's supposed to be an 
interval day and you're not 

532
00:28:15,760 --> 00:28:19,120
feeling it, it's OK to back off 
and do that two or three days 

533
00:28:19,120 --> 00:28:21,040
from now, you know, and just do 
an easy workout. 

534
00:28:21,840 --> 00:28:23,920
Go with it. 
I'm really glad you're brought 

535
00:28:23,920 --> 00:28:28,840
up drinking more in plasma 
volume Gen. because I want us to

536
00:28:28,840 --> 00:28:32,800
move on to our next topic, which
is hydration, because of course 

537
00:28:33,240 --> 00:28:37,800
hydration is just as important 
as the nutrients we're taking in

538
00:28:37,800 --> 00:28:41,520
to fuel our training. 
So there's so many products on 

539
00:28:41,520 --> 00:28:45,720
the market and I've probably 
tried all of them and some of 

540
00:28:45,720 --> 00:28:50,480
them work great and some of them
give you stomach slashing, Some 

541
00:28:50,480 --> 00:28:54,520
of them just make you feel like 
you've got 100 lbs of water in 

542
00:28:54,520 --> 00:28:57,480
your stomach. 
So, so from a nutritional 

543
00:28:58,200 --> 00:29:03,960
profile standpoint, what should 
female athletes look for in what

544
00:29:03,960 --> 00:29:05,080
they're putting in their 
bottles? 

545
00:29:05,080 --> 00:29:08,360
And let's say the type of 
athlete we're talking about is a

546
00:29:08,360 --> 00:29:12,840
runner or a triathlete who's 
going out for training that's at

547
00:29:12,840 --> 00:29:15,640
least an hour long. 
OK. 

548
00:29:16,000 --> 00:29:20,200
So I think the biggest message 
here is if you maintain optimal 

549
00:29:20,200 --> 00:29:24,200
hydration status steadily 
throughout the whole week, let's

550
00:29:24,200 --> 00:29:27,720
say if we're looking at a week 
training block, then you prob 

551
00:29:27,720 --> 00:29:29,640
and you're going out for an hour
workout. 

552
00:29:29,800 --> 00:29:32,200
You probably don't need any 
electrolytes because you're 

553
00:29:32,200 --> 00:29:35,360
getting them in food and you're 
maintaining your hydration. 

554
00:29:35,360 --> 00:29:37,640
So that's first. 
But let me back up a little bit 

555
00:29:37,640 --> 00:29:40,960
because if you are an athlete, 
that's a very heavy sweater, or 

556
00:29:40,960 --> 00:29:43,800
if it's very hot and humid, 
which it's going to get here in 

557
00:29:43,800 --> 00:29:47,520
a couple months, I'm, I'm in 
Connecticut. 

558
00:29:47,520 --> 00:29:49,800
But wherever it is, if you, you 
know, you have to look at your, 

559
00:29:50,040 --> 00:29:51,480
your temperature and your 
humidity. 

560
00:29:51,720 --> 00:29:55,080
If it's, if you exercise at 
altitude, that's another 

561
00:29:55,200 --> 00:29:56,880
environmental factor for 
hydration. 

562
00:29:56,880 --> 00:30:00,400
So you have to take those into 
account on top of the fact of 

563
00:30:00,400 --> 00:30:02,320
your own sweat rate. 
So if you're a really heavy 

564
00:30:02,320 --> 00:30:04,560
sweater, you know what you 
probably do need to supplement 

565
00:30:04,560 --> 00:30:08,600
with with electrolytes in under 
certain circumstances so that 

566
00:30:08,600 --> 00:30:11,600
you can absorb more of the water
that you're drinking and so your

567
00:30:11,600 --> 00:30:14,160
muscles can hold on to that 
water and stay hydrated. 

568
00:30:14,560 --> 00:30:16,640
So that's kind of the theory 
behind everything. 

569
00:30:16,960 --> 00:30:20,160
When it comes to products, this 
is kind of like a mixed bag 

570
00:30:20,160 --> 00:30:24,200
because some people, there's so 
many products and most, you 

571
00:30:24,200 --> 00:30:29,120
know, the hydration electrolyte 
products, you know, started 

572
00:30:29,240 --> 00:30:32,600
obviously with like sports 
drinks, Gatorade, Powerade, 

573
00:30:32,600 --> 00:30:35,080
those kind of things which were 
not only electrolytes and they 

574
00:30:35,080 --> 00:30:38,480
were marketed as an electrolyte 
beverage, but they're also 

575
00:30:38,480 --> 00:30:42,760
really high in simple sugars. 
And that can come into play. 

576
00:30:42,760 --> 00:30:45,080
If you're an endurance athlete, 
you probably need some simple 

577
00:30:45,080 --> 00:30:48,720
sugars as long as your GI tract 
can handle it and as long, you 

578
00:30:48,720 --> 00:30:52,000
know, if you're taking it in at 
a certain interval of time. 

579
00:30:52,360 --> 00:30:56,160
Some people do not do well with 
taking in simple sugars in a 

580
00:30:56,160 --> 00:30:58,840
liquid format. 
They need solid food and just 

581
00:30:58,880 --> 00:31:01,480
electrolytes on the side. 
So again, it's going to depend 

582
00:31:01,480 --> 00:31:05,480
on what you can tolerate. 
My biggest recommendation and 

583
00:31:05,480 --> 00:31:07,800
what I recommend the most is 
start with an electrolyte 

584
00:31:07,800 --> 00:31:10,720
supplement that doesn't have 
excess sugar and then take your 

585
00:31:10,720 --> 00:31:13,680
carbohydrates and your proteins 
and maybe your fat if you're 

586
00:31:13,680 --> 00:31:17,240
taking in fat during a ride 
separately with whole food or 

587
00:31:17,240 --> 00:31:19,000
maybe sports bars or something 
like that. 

588
00:31:19,280 --> 00:31:22,200
So electrolyte supplements that 
don't have sugar, things like 

589
00:31:22,200 --> 00:31:28,200
noon, Zim, Camelback makes 1. 
You can hydrate makes one base 

590
00:31:28,200 --> 00:31:30,560
performance salt makes 1. 
Salt sticks. 

591
00:31:30,560 --> 00:31:31,880
I mean, there's a million, 
right? 

592
00:31:31,880 --> 00:31:33,800
There's so many. 
But those are ones without 

593
00:31:33,800 --> 00:31:36,040
sugar. 
Then the other ones like the 

594
00:31:36,040 --> 00:31:41,480
sports drinks. 
So say like scratch Hammer, what

595
00:31:42,280 --> 00:31:43,920
are some other ones? 
I can't even think of them off. 

596
00:31:44,280 --> 00:31:49,920
Cliff Cytomex. 
Accelerate. 

597
00:31:49,920 --> 00:31:52,760
You know all those ones. 
They have simple sugars in them 

598
00:31:53,640 --> 00:31:57,200
as needed based on, you know, 
what workout you're doing, what 

599
00:31:57,200 --> 00:31:59,880
training cycle you're in, how 
long you're going out for. 

600
00:31:59,880 --> 00:32:03,120
If you've eaten a decent amount 
of carbs and protein before you 

601
00:32:03,120 --> 00:32:05,320
work out, you know, there's all 
these different factors. 

602
00:32:05,480 --> 00:32:10,200
But like I said, you also need 
to know what your sweat rate is 

603
00:32:10,200 --> 00:32:13,280
before you ever go down that 
road so that you know how much 

604
00:32:13,280 --> 00:32:15,680
fluids you need and how many 
electrolytes you need along with

605
00:32:15,680 --> 00:32:23,800
that fluid. 
Celine and Roar in Roar, Stacey,

606
00:32:24,120 --> 00:32:27,520
you and Stacey wrote about the 
importance of looking at the 

607
00:32:27,560 --> 00:32:31,920
osmolality of certain sports 
beverages and that you don't 

608
00:32:31,920 --> 00:32:36,480
want to drink something that has
higher osmolality than blood. 

609
00:32:36,880 --> 00:32:42,880
And let's say blood is 275 to 
295 milli osmoles. 

610
00:32:44,720 --> 00:32:50,400
So like which out of the popular
beverages out there, like some 

611
00:32:50,400 --> 00:32:54,440
that we just named, are some 
better than others in terms of 

612
00:32:54,440 --> 00:32:58,040
being less concentrated than our
blood? 

613
00:32:58,280 --> 00:33:00,800
And why does that even matter? 
Yeah. 

614
00:33:00,800 --> 00:33:05,000
I mean, she tends to recommend a
lower, like a lower carb, like 

615
00:33:05,000 --> 00:33:07,480
some carb because some of the 
some of that salt and sugar 

616
00:33:07,480 --> 00:33:09,680
helps assist with the hydration 
process. 

617
00:33:09,680 --> 00:33:16,080
But you know, there's some very 
dense liquid nutrition products,

618
00:33:16,120 --> 00:33:19,040
right, that promise to give you 
your carbohydrates along with 

619
00:33:19,040 --> 00:33:22,560
your hydration and that it just 
doesn't, you know, some people 

620
00:33:22,560 --> 00:33:24,520
can get away with it, some 
people can do, you know, they 

621
00:33:24,520 --> 00:33:29,200
can train themselves. 
But I think about there's some 

622
00:33:29,200 --> 00:33:30,920
of the infinite products, 
there's just some products, 

623
00:33:30,920 --> 00:33:32,800
there's like 300 calories a 
bottle, right? 

624
00:33:32,800 --> 00:33:34,720
And there's a lot of people 
playing with different 

625
00:33:34,720 --> 00:33:37,760
formulations of carbohydrates. 
They have the Mortons of the 

626
00:33:37,760 --> 00:33:40,920
world doing a hydrocell. 
You have different people using 

627
00:33:40,920 --> 00:33:44,400
different kinds of starches to 
sort of trick the system, you 

628
00:33:44,400 --> 00:33:47,840
know, and sometimes people have 
success with that and sometimes 

629
00:33:47,840 --> 00:33:50,120
they don't. 
But the bigger to answer your 

630
00:33:50,120 --> 00:33:54,360
broader question is that what 
the trouble you can run into 

631
00:33:54,400 --> 00:33:57,240
with those very dense strings is
that you're going to be pulling 

632
00:33:57,240 --> 00:34:00,840
blood or pulling water into your
gut to dilute them so you can 

633
00:34:00,840 --> 00:34:02,600
get them out. 
Like, you know, it's just basic 

634
00:34:03,120 --> 00:34:05,680
osmolality is what you're you're
drawing from. 

635
00:34:06,160 --> 00:34:09,800
If it's too concentrated here, 
it's not going to just go across

636
00:34:10,000 --> 00:34:11,800
the membranes, right? 
It's you're going to have to 

637
00:34:11,800 --> 00:34:14,280
draw water in to dilute it to 
get it into your system. 

638
00:34:14,679 --> 00:34:17,639
And if you draw water into your 
gut, bad things happen. 

639
00:34:18,040 --> 00:34:20,960
Like. 
Yes, very bad. 

640
00:34:22,639 --> 00:34:27,120
So I'm also glad you mentioned 
Morton. 

641
00:34:27,120 --> 00:34:32,320
Megan and I are both big Morton 
fans and you know, I was reading

642
00:34:32,320 --> 00:34:37,320
about how Morton claims to work.
They say that, you know, because

643
00:34:37,320 --> 00:34:42,719
the drink becomes a hydrogel in 
your gut, it encapsulates the 

644
00:34:42,880 --> 00:34:45,679
sugar. 
So even though it's more 

645
00:34:45,679 --> 00:34:50,199
concentrated, it's still able to
crossover into your bloodstream 

646
00:34:50,199 --> 00:34:53,840
in your small intestine. 
And I was looking to see if, 

647
00:34:53,840 --> 00:34:57,280
like, Stacey had written 
anything about Morton, and I 

648
00:34:57,280 --> 00:35:01,480
found one thing. 
It was a post on I think your 

649
00:35:01,480 --> 00:35:06,680
podcast page, but she said that 
the real issue is fructose and 

650
00:35:06,680 --> 00:35:10,520
that particularly postmenopausal
women do not do well with 

651
00:35:10,640 --> 00:35:15,640
digesting fructose. 
So she said definitely for 

652
00:35:15,640 --> 00:35:18,880
postmenopausal women, Morton 
probably isn't the best choice 

653
00:35:19,240 --> 00:35:21,320
premenopausal. 
And if it works for you, you're 

654
00:35:21,320 --> 00:35:24,600
fine. 
Do you have any experience with 

655
00:35:24,600 --> 00:35:28,640
like any of your listeners or 
friends with Morton? 

656
00:35:29,600 --> 00:35:32,800
Yeah, I've actually, I've tested
it myself and I do have some 

657
00:35:32,800 --> 00:35:34,640
people in. 
I can. 

658
00:35:34,880 --> 00:35:39,240
I can't rely on it for a full 
day like I can't do 140 mile 

659
00:35:39,240 --> 00:35:41,440
gravel race on just Morton. 
That will not go. 

660
00:35:41,480 --> 00:35:44,720
That will not go well for me. 
That said, I can't do it with 

661
00:35:44,720 --> 00:35:47,800
any liquid carbohydrate sources.
You know, Morton. 

662
00:35:47,960 --> 00:35:51,760
Morton is one of the ones that I
do find most tolerable, but I 

663
00:35:51,760 --> 00:35:55,160
have to mix it with something 
else like I within the day, like

664
00:35:55,160 --> 00:35:57,440
I can't just have bottle after 
bottle of Morton. 

665
00:35:58,240 --> 00:36:01,160
And I do think that I have 
become less tolerant of some of 

666
00:36:01,160 --> 00:36:05,080
that stuff at, you know, with, 
with age and the menopause 

667
00:36:05,080 --> 00:36:07,200
transition. 
But I, you know, there's some 

668
00:36:07,200 --> 00:36:10,400
people who are in my community 
who do do well with it. 

669
00:36:10,400 --> 00:36:13,000
You know, we're not chest tubes.
Like you don't hold the same 

670
00:36:13,000 --> 00:36:15,200
thing in each person and the 
same results happen. 

671
00:36:15,200 --> 00:36:17,800
So I think it's always OK to try
it. 

672
00:36:17,800 --> 00:36:21,560
But yeah, fructose. 
Fructose is definitely, 

673
00:36:22,120 --> 00:36:24,120
definitely a thing. 
Which doesn't mean you can't eat

674
00:36:24,120 --> 00:36:25,320
fruit. 
Like a lot of people are like, 

675
00:36:25,320 --> 00:36:27,120
oh, I shouldn't eat fruit. 
It's like, no, the fiber, it's 

676
00:36:27,120 --> 00:36:30,760
just, it's just like the 
concentrated, concentrated 

677
00:36:30,760 --> 00:36:33,480
amount of fructose that is in a 
lot of things. 

678
00:36:33,480 --> 00:36:37,240
I, I have a little question I 
wanted to ask Jen when she was 

679
00:36:37,240 --> 00:36:38,920
talking though about the 
electrolytes. 

680
00:36:39,080 --> 00:36:41,920
If I can quickly. 
I have a huge problem with 

681
00:36:41,920 --> 00:36:44,120
stevia, which is in everything 
now. 

682
00:36:44,120 --> 00:36:47,880
Like it upsets my belly. 
I can't stand the taste and it's

683
00:36:47,880 --> 00:36:51,000
just it seems to be in 
everything because it when they 

684
00:36:51,000 --> 00:36:53,160
take out the sugar they put in 
stevia. 

685
00:36:53,240 --> 00:36:55,720
Yeah, yeah, for sure. 
So if it upsets your stomach, I 

686
00:36:55,720 --> 00:36:59,160
would do something more pure 
like a base performance salt or 

687
00:36:59,160 --> 00:37:01,640
even like a salt stick capsule. 
You're getting, you're getting a

688
00:37:01,640 --> 00:37:05,080
lot more sodium at one time. 
So you, you have to go into it a

689
00:37:05,080 --> 00:37:08,560
little bit more hydrated, drink 
water before, then take it then 

690
00:37:08,560 --> 00:37:09,640
after. 
The good thing about like the 

691
00:37:09,640 --> 00:37:14,000
tablets is you're sipping. 
So say a noon tablet is like 300

692
00:37:14,000 --> 00:37:16,840
milligrams of sodium and I think
40 or 60 milligrams of 

693
00:37:16,840 --> 00:37:19,160
potassium, but you're sipping 
that over time because it's 

694
00:37:19,160 --> 00:37:21,720
diluted in a 24 oz water bottle,
right? 

695
00:37:22,560 --> 00:37:26,480
If you take a base salt, like a 
serving of base salt, it's 301 

696
00:37:26,480 --> 00:37:27,800
serving. 
So you're getting that right 

697
00:37:27,800 --> 00:37:30,200
away, which is a lot, which 
means you have to be hydrated 

698
00:37:30,200 --> 00:37:32,640
going into it and then you have 
to maintain your hydration 

699
00:37:32,640 --> 00:37:34,960
afterwards. 
So it's just tricky logistics, a

700
00:37:34,960 --> 00:37:36,880
little bit trickier, but it's 
not complicated. 

701
00:37:36,880 --> 00:37:39,920
It's pretty easy. 
So that's what I would recommend

702
00:37:39,920 --> 00:37:41,600
for you because then you don't 
have any sweeteners at all. 

703
00:37:41,680 --> 00:37:43,440
It just it tastes taste like 
salt. 

704
00:37:43,640 --> 00:37:44,840
So you have to like the taste of
salt. 

705
00:37:44,840 --> 00:37:47,560
I do that's. 
Fine, way better than Stevia. 

706
00:37:47,760 --> 00:37:49,880
Didn't mean to hijack your 
question there, Andrea. 

707
00:37:49,880 --> 00:37:54,280
Sorry, I just like. 
Oh no, I'm glad you're brought 

708
00:37:54,280 --> 00:37:58,800
up stevia actually. 
So I've read that stevia and 

709
00:37:58,800 --> 00:38:01,800
some other artificial sweetener.
And I mean, I know some people 

710
00:38:01,800 --> 00:38:04,600
say stevia is a natural 
sweetener, but most products 

711
00:38:04,600 --> 00:38:07,320
that have stevia in it don't 
have pure stevia. 

712
00:38:07,320 --> 00:38:12,080
It's a process form of stevia, 
but that artificial sweeteners 

713
00:38:12,080 --> 00:38:16,960
disrupt your gut microbiome. 
Have are either of you aware of 

714
00:38:16,960 --> 00:38:20,040
any research about that? 
We had a woman on the 

715
00:38:20,040 --> 00:38:23,600
performance, Stacy Kasenchuk, 
who is that's her, that's her 

716
00:38:23,600 --> 00:38:28,840
specialty is the gut microbiome.
And you know it, it as with 

717
00:38:28,840 --> 00:38:31,400
anything, it's the amount that 
you use because you got 

718
00:38:31,400 --> 00:38:36,240
microbiome from what she 
explains is very it responds to 

719
00:38:36,240 --> 00:38:37,640
what you're putting into it, 
right. 

720
00:38:37,640 --> 00:38:41,600
So and it's also very vulnerable
during exercise. 

721
00:38:41,600 --> 00:38:44,840
So that's, I think that's the 
interesting part of that is that

722
00:38:45,160 --> 00:38:48,360
you might be you, you know, 
that's why a lot of these drinks

723
00:38:48,360 --> 00:38:50,960
are trying to get away from 
anything like artificial colors 

724
00:38:50,960 --> 00:38:55,120
or all those things because they
can be, they can't aggravate the

725
00:38:55,120 --> 00:38:57,400
system. 
But I don't know, Jen, do you 

726
00:38:57,400 --> 00:38:59,040
know more about the microbiome 
and. 

727
00:38:59,560 --> 00:39:02,400
I think the research right now 
is still a little bit mixed. 

728
00:39:02,520 --> 00:39:05,280
I think that there's some 
sweeteners that we know can 

729
00:39:05,280 --> 00:39:09,520
disrupt your microbiome like 
sucralose and obviously 

730
00:39:09,520 --> 00:39:11,200
aspartame, like those ones we 
know. 

731
00:39:11,200 --> 00:39:13,880
So we really need to stare 
through those as athletes. 

732
00:39:14,480 --> 00:39:16,480
Stevia is still actually on the 
safe list. 

733
00:39:16,640 --> 00:39:20,240
But some people, just like 
Celine said, yeah, her GI tract 

734
00:39:20,320 --> 00:39:23,680
and actually it does me too. 
I don't tolerate that very well 

735
00:39:23,720 --> 00:39:26,680
either. 
So you have to kind of see and 

736
00:39:26,680 --> 00:39:29,080
you know, trial and error, see 
if it's okay with you. 

737
00:39:29,280 --> 00:39:33,000
I think the more we learn about 
Stevia, you know, in the years 

738
00:39:33,000 --> 00:39:36,560
to come, we'll have a better 
answer for that because really 

739
00:39:36,560 --> 00:39:37,920
the research right now is so 
mixed. 

740
00:39:38,120 --> 00:39:39,960
Some say it does, some say it 
doesn't. 

741
00:39:40,200 --> 00:39:41,920
And it could even be genetic, 
right? 

742
00:39:41,920 --> 00:39:45,000
Like so many of these things are
in your, your phenotype. 

743
00:39:45,000 --> 00:39:48,320
Like, you don't even like, you 
know, why do some people have 

744
00:39:48,320 --> 00:39:50,760
like cilantro tastes like soap? 
I mean, a lot of these things 

745
00:39:50,760 --> 00:39:53,600
are just sort of like in our, 
yeah, in our DNA too. 

746
00:39:53,600 --> 00:39:56,040
Right. 
For sure, and I know monk fruit 

747
00:39:56,040 --> 00:39:59,320
is one that's coming up more and
more recently in. 

748
00:40:00,440 --> 00:40:03,480
Monk fruit sweetener, Yeah. 
So I think we're going to, we're

749
00:40:03,480 --> 00:40:06,800
going to be seeing that more in 
the sports product world. 

750
00:40:06,800 --> 00:40:08,920
So that's another one. 
We're going to start studying 

751
00:40:09,040 --> 00:40:11,680
more to get to get some more 
research on that. 

752
00:40:12,200 --> 00:40:14,280
Right. 
And it's one thing to have 

753
00:40:14,280 --> 00:40:18,640
stevia in a product that also 
has calories, like has 

754
00:40:18,640 --> 00:40:22,680
carbohydrates, but it's a whole 
nother thing to have any 

755
00:40:22,680 --> 00:40:24,920
artificial sweetener in a 
product that doesn't have 

756
00:40:24,920 --> 00:40:26,920
calories. 
Because of course, we know that 

757
00:40:26,920 --> 00:40:29,200
that causes your insulin levels 
to spike. 

758
00:40:29,520 --> 00:40:34,640
Your body tastes sweet and it 
thinks you ingested sugar, but 

759
00:40:34,640 --> 00:40:39,160
you didn't. 
So any of those like low calorie

760
00:40:39,160 --> 00:40:43,400
electrolyte mixes, those are 
really not good for athletes in 

761
00:40:43,400 --> 00:40:46,960
particular to use, right? 
Yes and no. 

762
00:40:47,040 --> 00:40:49,160
And again, it depends if you ate
something beforehand. 

763
00:40:49,200 --> 00:40:51,840
So if you're eating a, you know,
pre workout snack and then 

764
00:40:51,840 --> 00:40:54,800
you're having one, there's your 
energy that's going to help 

765
00:40:54,800 --> 00:40:57,600
absorb that and block that. 
But you're if you're eating on 

766
00:40:57,600 --> 00:41:00,440
an empty stomach, that's going 
to be a problem most likely, 

767
00:41:00,880 --> 00:41:02,440
depending on if it's a problem 
for you. 

768
00:41:03,800 --> 00:41:07,000
Sure. 
Yeah, one more question about 

769
00:41:07,000 --> 00:41:09,640
hydration and then we're going 
to move on to another topic. 

770
00:41:09,640 --> 00:41:14,760
But what is the deal with pre 
hydration products like the 

771
00:41:14,760 --> 00:41:18,920
really high sodium drinks? 
Yeah, and I love them. 

772
00:41:18,920 --> 00:41:23,400
I love Osmo preload. 
But for listeners who maybe 

773
00:41:23,400 --> 00:41:28,760
don't know what pre hydration 
is, could you both explain how 

774
00:41:28,760 --> 00:41:31,160
it works and why someone might 
want to use it? 

775
00:41:31,640 --> 00:41:33,600
Since I'm a fan, I'll just talk 
about why I'm a fan. 

776
00:41:33,600 --> 00:41:38,680
And then Jenkins, you know, this
is, this is where this is where 

777
00:41:38,680 --> 00:41:42,040
I learned like when I was riding
Roar with Stacey, I went out 

778
00:41:42,040 --> 00:41:46,160
and, you know, spent time doing 
hill repeats and peeing on 

779
00:41:46,160 --> 00:41:48,800
urinalysis sticks and doing all 
kinds of stuff with her. 

780
00:41:48,800 --> 00:41:53,360
But when you talk about the 
menstrual cycle, particularly in

781
00:41:53,360 --> 00:41:55,800
that luteal phase where the, you
know, you hit some of the high 

782
00:41:55,800 --> 00:41:59,040
hormones and the blood plasma is
shifting, you know, your blood 

783
00:41:59,040 --> 00:42:03,000
plasma can shift by 8% and it 
can, it can get just make it 

784
00:42:03,000 --> 00:42:04,720
really hard for you to 
thermoregulate. 

785
00:42:04,720 --> 00:42:07,960
And I ran, I was running into 
that a lot, especially 

786
00:42:08,360 --> 00:42:11,760
summertime hot mountain bike 
stage races and that kind of 

787
00:42:11,760 --> 00:42:14,640
thing. 
And I found that those preload 

788
00:42:14,640 --> 00:42:18,160
products were a godsend for me. 
I would drink them ice cold 

789
00:42:18,480 --> 00:42:21,640
before an event. 
And I was it just helped me 

790
00:42:22,480 --> 00:42:25,600
manage my temperature might be 
able to sweat. 

791
00:42:25,920 --> 00:42:28,400
You know, they just that they 
are as they sound. 

792
00:42:28,400 --> 00:42:32,560
They just raise your your blood 
volume because they're they're 

793
00:42:33,200 --> 00:42:35,880
so high in sodium. 
Yeah, I've actually never tried 

794
00:42:35,880 --> 00:42:39,880
them, but I think it's, it's the
next kind of phase of sodium 

795
00:42:39,880 --> 00:42:42,960
loading, which is what we used 
to do, you know, 10-15 years 

796
00:42:42,960 --> 00:42:46,480
ago, which is, is still very, 
very effective because when 

797
00:42:46,480 --> 00:42:49,440
you're raising your blood sodium
level, you're going to actually 

798
00:42:49,440 --> 00:42:52,160
increase the absorption of water
into your muscles and maintain 

799
00:42:52,160 --> 00:42:54,160
hydration, which is extremely 
important, just like you said, 

800
00:42:54,160 --> 00:42:57,840
saline in certain phases of 
your, of your cycle. 

801
00:42:58,040 --> 00:43:01,200
So, but I think it's important 
actually at all phases of your 

802
00:43:01,200 --> 00:43:03,520
cycle, especially if you're 
someone who's a heavy sweater or

803
00:43:03,520 --> 00:43:05,840
has a hard time in hot and humid
environments. 

804
00:43:07,080 --> 00:43:09,240
I'm interested to try them. 
Now, yeah. 

805
00:43:09,360 --> 00:43:12,480
Yeah, yeah, Hot and humid races.
Oh yeah, the preload products 

806
00:43:12,480 --> 00:43:16,280
are a godsend before any hot 
races or even the night before a

807
00:43:16,280 --> 00:43:17,560
hard training session. 
OK. 

808
00:43:18,520 --> 00:43:21,120
So we're going to dive into the 
next topic which is on 

809
00:43:21,120 --> 00:43:23,040
specifically training and 
performance. 

810
00:43:23,560 --> 00:43:27,080
So one thing that I found very 
interesting going back to like 

811
00:43:27,080 --> 00:43:32,040
the fluctuations in hormones 
during the menstrual cycle, that

812
00:43:32,760 --> 00:43:37,160
there's a two week span that 
quote UN quote, men or women are

813
00:43:37,160 --> 00:43:41,080
most like men. 
I remember reading that in rural

814
00:43:41,080 --> 00:43:43,000
being like interesting. 
It's not my yeah, it's not my 

815
00:43:43,000 --> 00:43:47,160
favorite phraseology, but yes. 
I thought that was interesting, 

816
00:43:47,160 --> 00:43:50,320
but I also wanted to go back to 
what we had talked about earlier

817
00:43:50,320 --> 00:43:53,520
with strength training for 
female athletes. 

818
00:43:54,200 --> 00:43:56,560
So there's different kinds of 
strength training, right? 

819
00:43:56,560 --> 00:44:01,600
It's either low load, high 
repetition or high load, low 

820
00:44:01,600 --> 00:44:04,600
repetition. 
Would you be able to expand upon

821
00:44:05,040 --> 00:44:08,160
which one women would more 
benefit from? 

822
00:44:08,360 --> 00:44:11,320
I am very deep into this 
menopausal space right now, as 

823
00:44:11,320 --> 00:44:13,600
you probably have heard, because
I've just helped her write the 

824
00:44:13,600 --> 00:44:17,840
second book and do this podcast 
for that population 

825
00:44:17,840 --> 00:44:21,240
specifically. 
So as I mentioned, estrogen is 

826
00:44:21,240 --> 00:44:23,920
anabolic. 
Estrogen also helps with 

827
00:44:23,920 --> 00:44:27,920
contractile strength. 
You know, there's a lot to it as

828
00:44:27,920 --> 00:44:30,480
it goes. 
You know, you, you lose your 

829
00:44:30,480 --> 00:44:33,440
satellite cells, like your 
muscle stem cells that help you 

830
00:44:33,720 --> 00:44:37,280
maintain and make muscle and 
it's just nothing stimulates 

831
00:44:37,280 --> 00:44:39,440
those quite as well as lifting 
heavy. 

832
00:44:39,440 --> 00:44:42,520
You know, heavy strength 
training is a, is really the 

833
00:44:42,520 --> 00:44:45,000
best way to stimulate those. 
There's, there's some good 

834
00:44:45,000 --> 00:44:48,680
research showing that. 
So especially for a 40 plus 

835
00:44:48,680 --> 00:44:53,800
population, I would go with like
you know, 5 * 5 reps to really 

836
00:44:53,800 --> 00:44:57,160
stimulate that because they just
don't have those hormones that 

837
00:44:57,160 --> 00:44:58,960
we're doing that job. 
So you kind of have to pick up 

838
00:44:58,960 --> 00:45:01,960
that that piece and you will not
get bulky. 

839
00:45:02,000 --> 00:45:05,200
It makes you really strong. 
That's, I'm glad you brought 

840
00:45:05,200 --> 00:45:08,160
that up, because I think a lot 
of women are afraid of that, 

841
00:45:08,160 --> 00:45:11,080
that they're going to get bulky 
if they lift heavy, which I 

842
00:45:11,120 --> 00:45:13,720
think is something. 
Yeah, but if you it's, it's 

843
00:45:13,720 --> 00:45:16,640
funny that they say that because
if you do a lot of that moderate

844
00:45:16,640 --> 00:45:20,600
lifting, honestly, like the, you
know, three sets of 8 to 12 

845
00:45:20,600 --> 00:45:23,040
reps, that's a lot of 
hypertrophy lifting, you know, 

846
00:45:23,040 --> 00:45:26,360
that doesn't give you that same 
stimulation of strength, but 

847
00:45:26,800 --> 00:45:30,960
just get it does give it like we
got trapped in this this 

848
00:45:31,160 --> 00:45:34,360
cosmopolitan sort of kind of, 
you know what I mean? 

849
00:45:34,360 --> 00:45:37,120
Like a conversation that hasn't 
left SO. 

850
00:45:37,360 --> 00:45:39,480
Yeah, yeah. 
Same thing as a diet mentality 

851
00:45:39,560 --> 00:45:43,280
for sure. 
Go out there. 

852
00:45:43,640 --> 00:45:47,200
The take home messages don't 
rely on Cosmopolitan for any of 

853
00:45:47,200 --> 00:45:55,960
your athletic training 
information unless Celine or Jen

854
00:45:55,960 --> 00:46:00,000
are writing an article for it. 
Right, right. 

855
00:46:02,320 --> 00:46:04,240
I think it's important too when 
you're talking about strength 

856
00:46:04,240 --> 00:46:05,440
training. 
And I totally agree with you, 

857
00:46:05,440 --> 00:46:09,480
Celine, especially, you know, in
our menopause transition is what

858
00:46:09,480 --> 00:46:10,800
you said, which I love that 
phrase. 

859
00:46:10,800 --> 00:46:11,880
I'm going to steal that from 
you. 

860
00:46:12,320 --> 00:46:15,520
Do it. 
But even in like even in the 

861
00:46:15,520 --> 00:46:18,880
younger or just from a training 
perspective and a peerization 

862
00:46:18,880 --> 00:46:22,760
perspective, you really have to,
your strength training has to 

863
00:46:22,760 --> 00:46:25,000
reflect the cycle you're in, in 
your training. 

864
00:46:25,000 --> 00:46:29,200
So if you're, say, racing for 
summer, Iron Man, you know this,

865
00:46:29,200 --> 00:46:31,640
you have your strength phase in 
the winter and then you're, you 

866
00:46:31,640 --> 00:46:33,360
know, you're building and then 
you're recovering and then 

867
00:46:33,360 --> 00:46:35,520
you're going to actually pull 
back a little bit before your 

868
00:46:35,520 --> 00:46:40,040
race because your, your volume 
of aerobic training is so high. 

869
00:46:40,320 --> 00:46:42,520
So you have to take that into 
account as well. 

870
00:46:42,880 --> 00:46:45,120
But even as a menopausal 
athlete, you can still do that 

871
00:46:45,120 --> 00:46:48,320
and lift heavy and just balance 
it based on your training 

872
00:46:48,320 --> 00:46:53,120
schedule. 100 percent, 100%. 
So also you mentioned aerobic 

873
00:46:53,120 --> 00:46:55,200
training, what about anaerobic 
training? 

874
00:46:55,520 --> 00:46:59,280
Do you recommend more frequent 
anaerobic training versus like 

875
00:47:00,400 --> 00:47:03,640
like pre menopause? 
It goes back to that cortisol 

876
00:47:03,640 --> 00:47:06,720
piece again, like staying in 
that sort of grey zone that no 

877
00:47:06,720 --> 00:47:11,080
man's land training zone is a 
little more can be can be a 

878
00:47:11,080 --> 00:47:13,520
little more stressful in the 
body than like hitting those 

879
00:47:13,520 --> 00:47:16,240
high intensities that you kind 
of lose anyway. 

880
00:47:16,240 --> 00:47:18,880
You know, I want to hit those 
high intensities and then more 

881
00:47:19,160 --> 00:47:20,920
it's more, it becomes more 
polarized. 

882
00:47:20,920 --> 00:47:24,200
Like we start recommending more 
polarized kind of training for 

883
00:47:24,200 --> 00:47:26,760
women after 40 in the menopause 
transition. 

884
00:47:26,760 --> 00:47:30,400
Because it's just like you want 
the, you don't want to lose that

885
00:47:30,400 --> 00:47:31,960
top end. 
You want to stimulate that top 

886
00:47:31,960 --> 00:47:33,280
end. 
And it actually helps sort of 

887
00:47:33,280 --> 00:47:36,560
like take down the stress as 
opposed to sort of always being 

888
00:47:36,560 --> 00:47:41,480
in that sort of hard situation 
that is not as productive at 

889
00:47:41,480 --> 00:47:44,800
that point. 
So yes, Sprint interval training

890
00:47:44,800 --> 00:47:47,320
actually is really great. 
Yeah, And I have read an 

891
00:47:47,320 --> 00:47:51,880
article, it's probably close to 
a year ago or so, but talking 

892
00:47:51,880 --> 00:47:55,400
about that like black hole of 
moderate training where a lot of

893
00:47:55,400 --> 00:47:57,920
athletes get stuck in like if 
you're kind of going. 

894
00:47:58,000 --> 00:48:01,560
Of every age, right? 
I don't think that ever changes,

895
00:48:02,280 --> 00:48:05,800
but if you're going like 70% 
every day, you're never. 

896
00:48:05,800 --> 00:48:08,520
Going to be able. 
To hit just yeah, you're never 

897
00:48:08,520 --> 00:48:11,640
going to get that 100%. 
Right. 

898
00:48:11,720 --> 00:48:15,400
And there's that 8020 principle,
right where 80% of the time it 

899
00:48:15,400 --> 00:48:19,520
should be easy recovery, 
aerobic, right, low zone, low 

900
00:48:19,520 --> 00:48:23,120
heart rate zone and 20% should 
be high intensity and that's 

901
00:48:23,120 --> 00:48:26,440
where you get your maximum. 
But benefits, unfortunately most

902
00:48:26,440 --> 00:48:29,080
of us kind of sit in between 
there somewhere because it's. 

903
00:48:29,320 --> 00:48:30,920
It's because it's fun. 
It's more fun. 

904
00:48:35,960 --> 00:48:38,560
I speak from experience. 
We all do. 

905
00:48:39,200 --> 00:48:41,480
I think we're all probably 
guilty of that, yes. 

906
00:48:45,960 --> 00:48:50,360
So going off recovery, now that 
we're talking about that, I feel

907
00:48:50,360 --> 00:48:54,040
like in training people get, 
some people get this idea of 

908
00:48:54,040 --> 00:48:57,000
like recovery days aren't as 
important as they truly are. 

909
00:48:57,000 --> 00:49:00,080
That's where you actually make 
all the adaptations from your 

910
00:49:00,400 --> 00:49:02,040
training. 
Would you be able to expand on 

911
00:49:02,040 --> 00:49:04,800
that, the importance of those 
recovery days, just so those 

912
00:49:04,800 --> 00:49:07,640
people that try to avoid those 
days off, why should they take 

913
00:49:07,640 --> 00:49:09,640
them? 
Well, like how much? 

914
00:49:09,640 --> 00:49:11,400
Like how many things we're 
afraid of. 

915
00:49:11,760 --> 00:49:13,480
We're afraid of carbs, we're 
afraid of fat. 

916
00:49:13,480 --> 00:49:15,360
We're afraid to rest. 
Like we're afraid of so many 

917
00:49:15,400 --> 00:49:18,480
things. 
Yeah. 

918
00:49:18,800 --> 00:49:20,480
There's. 
There's nothing more important 

919
00:49:20,480 --> 00:49:22,640
than rest when it comes to 
athletic performance. 

920
00:49:22,680 --> 00:49:24,840
You're just not going to get 
better unless you're taking rest

921
00:49:24,840 --> 00:49:29,240
days and like, really effective 
rest days where you're you're. 

922
00:49:29,720 --> 00:49:32,600
Yeah, true rest days where 
you're, you know, you're not 

923
00:49:32,600 --> 00:49:34,120
doing anything. 
And maybe you're getting a 

924
00:49:34,120 --> 00:49:36,920
little massaged or maybe you're 
taking a nap. 

925
00:49:37,000 --> 00:49:40,280
You're increasing your nutrients
because you're recovering during

926
00:49:40,280 --> 00:49:42,280
the day and your body needs 
nutrients to recover. 

927
00:49:42,880 --> 00:49:45,840
You have to respect the recovery
or you're never going to improve

928
00:49:45,840 --> 00:49:48,120
the way you can. 
Because you're physically, I 

929
00:49:48,120 --> 00:49:50,680
mean, that's how training works.
You, you break down and then 

930
00:49:50,680 --> 00:49:52,920
build back up. 
But you can't, you can't build 

931
00:49:52,920 --> 00:49:58,040
back up unless you take that 
time to like literally take off 

932
00:49:58,040 --> 00:50:01,320
and let your body repair, 
rejuvenate, restock your stores,

933
00:50:01,440 --> 00:50:03,440
muscle proteins and all that 
stuff happens. 

934
00:50:03,440 --> 00:50:05,240
That's when and everybody knows 
it. 

935
00:50:05,240 --> 00:50:07,600
Everybody knows that when they 
take the true rest day and the 

936
00:50:07,600 --> 00:50:09,720
stairs disappear and all of a 
sudden they feel like they're 

937
00:50:09,720 --> 00:50:12,320
bouncing around like you've 
recovered. 

938
00:50:13,440 --> 00:50:16,560
Yeah, yeah, it's miracle. 
Yeah, right. 

939
00:50:17,400 --> 00:50:18,200
Imagine. 
Yeah, right. 

940
00:50:20,200 --> 00:50:21,320
That actually makes so much 
sense. 

941
00:50:21,320 --> 00:50:25,240
And yeah, we don't do it. 
The hardest part is recovering, 

942
00:50:25,800 --> 00:50:27,960
but that actually brings us into
our fourth topic, which is 

943
00:50:27,960 --> 00:50:30,480
recovery. 
So I'm going to let Andrea take 

944
00:50:30,480 --> 00:50:32,560
the take the leader with some 
more questions. 

945
00:50:32,840 --> 00:50:34,680
Yeah. 
You guys are providing perfect 

946
00:50:34,680 --> 00:50:37,080
segues into our topics. 
Thank you. 

947
00:50:37,680 --> 00:50:41,720
So, you know, we've already 
talked about nutrition during 

948
00:50:41,720 --> 00:50:46,280
exercise, but recovery nutrition
after exercise is just as 

949
00:50:46,280 --> 00:50:47,920
important, if not more 
important. 

950
00:50:47,920 --> 00:50:51,600
So can you both talk a little 
bit about what people mean when 

951
00:50:51,600 --> 00:50:56,520
they talk about a recovery 
window and what female athletes 

952
00:50:56,520 --> 00:50:59,000
should be doing during that 
recovery window? 

953
00:51:00,080 --> 00:51:03,080
Yeah, for sure. 
So I always say like you're 

954
00:51:03,080 --> 00:51:06,040
either preparing for a workout 
or recovering from a workout 

955
00:51:06,200 --> 00:51:09,040
because your recovery is also 
setting you up for success for 

956
00:51:09,040 --> 00:51:11,440
your next workout. 
So you really have to. 

957
00:51:11,440 --> 00:51:15,120
It's like a cycle kind of. 
So it's the same really 

958
00:51:15,120 --> 00:51:18,960
principle as as properly feeling
your body going into a workout, 

959
00:51:18,960 --> 00:51:21,280
your body. 
So we work out really hard. 

960
00:51:21,280 --> 00:51:23,720
Say we're doing an interval 
workout, You breakdown muscle 

961
00:51:23,720 --> 00:51:26,480
mass, you've depleted your 
carbohydrate stores. 

962
00:51:26,560 --> 00:51:28,880
So you actually need to 
replenish all of that. 

963
00:51:29,240 --> 00:51:31,960
So you need again, you need 
protein, carbohydrates and fat. 

964
00:51:31,960 --> 00:51:34,560
You need protein because your 
muscles need, your muscle cells 

965
00:51:34,560 --> 00:51:36,600
need to repair. 
You need carbohydrate because 

966
00:51:36,680 --> 00:51:39,200
like I said, you've depleted all
your glycogen stores, glucose 

967
00:51:39,200 --> 00:51:42,800
and glycogen stores, and then 
you need good sources of fat, 

968
00:51:42,960 --> 00:51:45,960
hopefully omega-3 fats or 
healthy fats because that's 

969
00:51:45,960 --> 00:51:48,360
going to help naturally decrease
inflammation that you've caused 

970
00:51:48,360 --> 00:51:51,320
during that workout. 
The recovery window is 

971
00:51:51,320 --> 00:51:54,000
interesting and I'll be 
interested to see what Celine 

972
00:51:54,000 --> 00:51:56,520
thinks about this because 
there's mixed research out 

973
00:51:56,520 --> 00:51:58,240
there. 
You know, we've heard oh, take 

974
00:51:58,240 --> 00:52:00,960
something in within 15 minutes 
and then we've heard oh, you got

975
00:52:00,960 --> 00:52:04,800
an hour or so. 
I think the biggest take home 

976
00:52:04,800 --> 00:52:08,920
here is just to plan a recovery 
mini meal afterwards. 

977
00:52:08,920 --> 00:52:11,040
Just make sure it's on your 
schedule. 

978
00:52:11,040 --> 00:52:12,800
Make sure you bring something 
with you if you're not going 

979
00:52:12,800 --> 00:52:14,560
straight home so that you have 
it. 

980
00:52:14,760 --> 00:52:18,040
I don't know that the timing of 
it really matters as much as we 

981
00:52:18,040 --> 00:52:20,240
used to think it does. 
It did. 

982
00:52:20,520 --> 00:52:23,480
But what I do know is after you 
work out, you still have an 

983
00:52:23,480 --> 00:52:25,960
increased blood flow supply to 
your muscles, right? 

984
00:52:26,040 --> 00:52:28,240
So if we're going to eat 
something when that blood flow 

985
00:52:28,240 --> 00:52:30,840
is still increased, then the 
nutrients are going to get 

986
00:52:30,840 --> 00:52:34,280
delivered to your muscles more 
efficiently than they would if 

987
00:52:34,280 --> 00:52:37,080
you waited 3 hours. 
That's really the take home 

988
00:52:37,080 --> 00:52:38,960
there. 
The timing really. 

989
00:52:39,080 --> 00:52:41,480
There's a window from it. 
And now the research is showing 

990
00:52:41,480 --> 00:52:44,320
from 15 to 60 minutes. 
So it's, that's a big window, 

991
00:52:44,320 --> 00:52:46,960
right? 
But I think I tell my athletes 

992
00:52:46,960 --> 00:52:49,280
like if you're feeling a little 
bit hungry, start eating 

993
00:52:49,280 --> 00:52:50,440
something. 
It's your body sending you a 

994
00:52:50,440 --> 00:52:52,600
single that signal that you need
something. 

995
00:52:52,720 --> 00:52:55,880
If you're not really hungry 
until 30 minutes after your 

996
00:52:55,880 --> 00:52:57,760
workout, that's OK. 
I don't want to force feed you, 

997
00:52:57,960 --> 00:53:00,840
but just know that you still 
have to take something in and 

998
00:53:00,840 --> 00:53:02,560
count that as one of your meals 
for the day. 

999
00:53:03,240 --> 00:53:08,920
Yeah, yeah, I would echo that. 
I think, you know, when we talk 

1000
00:53:08,920 --> 00:53:11,800
to to people, it's like, it also
depends when you're talking to 

1001
00:53:11,800 --> 00:53:14,360
triathletes, often they're doing
2A days, you know, and I think 

1002
00:53:14,360 --> 00:53:16,360
it becomes a little more 
important when you have, when 

1003
00:53:16,360 --> 00:53:20,480
you have that and Stacey, you 
know, has sort of aired on to 

1004
00:53:20,480 --> 00:53:26,160
like trying to get and, and most
importantly, getting some of 

1005
00:53:26,160 --> 00:53:29,520
that protein in right away. 
Like she's, she hammers that a 

1006
00:53:29,520 --> 00:53:32,120
little bit more, especially 
again, going into that 

1007
00:53:32,120 --> 00:53:35,120
menopausal space. 
But even like in that back half 

1008
00:53:35,120 --> 00:53:38,840
of your, your menstrual cycle 
when progesterone might be 

1009
00:53:38,840 --> 00:53:43,960
higher, you know, you just, you 
just more catabolic and you want

1010
00:53:43,960 --> 00:53:46,040
to shut down that process as 
quickly as you can. 

1011
00:53:46,040 --> 00:53:48,840
Like, so even if you just get a 
little protein in, like I 

1012
00:53:48,840 --> 00:53:50,520
sometimes just even have a hard 
boiled egg. 

1013
00:53:50,560 --> 00:53:53,120
Like I have a bunch of hard 
boiled eggs in my fridge and 

1014
00:53:53,120 --> 00:53:56,120
that is something I can just pop
in and just like start some of 

1015
00:53:56,120 --> 00:53:58,960
that process as opposed to like 
not having anything. 

1016
00:53:58,960 --> 00:54:03,200
But again, I don't think that 
you need to like, like you said,

1017
00:54:04,000 --> 00:54:08,480
get really insane about it, but 
having some protein quickly 

1018
00:54:08,760 --> 00:54:11,520
really does help with your 
muscle protein synthesis. 

1019
00:54:11,520 --> 00:54:16,320
And I can tell you like I really
at this point now I'm 53, I 

1020
00:54:16,320 --> 00:54:19,600
definitely notice it. 
Like if I'm good and I like have

1021
00:54:19,600 --> 00:54:23,800
a hard workout and I and I get 
that protein drink in me 

1022
00:54:23,800 --> 00:54:26,720
quickly, I do feel like it. 
I feel better and. 

1023
00:54:27,040 --> 00:54:29,160
It decreases the amount of 
soreness you feel later on. 

1024
00:54:29,160 --> 00:54:30,440
Totally. 
Yeah. 

1025
00:54:30,840 --> 00:54:33,200
You know, and that you can feel 
the soreness, the achiness. 

1026
00:54:33,200 --> 00:54:36,240
You can feel that too. 
Yeah, I always find like I use 

1027
00:54:37,120 --> 00:54:41,600
ultra Gen. right after I work 
out and that just, it takes away

1028
00:54:41,600 --> 00:54:46,320
the room for error of, OK, I 
finished my workout, now I don't

1029
00:54:46,320 --> 00:54:50,440
really feel like eating food. 
So now it might be an hour 

1030
00:54:50,440 --> 00:54:53,360
before I feel like having food, 
but I really should have taken 

1031
00:54:53,360 --> 00:54:56,280
something in. 
So you just pound that drink 

1032
00:54:56,280 --> 00:54:59,960
right when you're done and then 
that buys you time to actually 

1033
00:54:59,960 --> 00:55:03,160
feel like you're ready to eat 
real food. 

1034
00:55:03,240 --> 00:55:05,040
Yeah. 
And it keeps me from getting 

1035
00:55:05,040 --> 00:55:07,000
into that. 
I need another arm to eat more 

1036
00:55:07,000 --> 00:55:08,600
food phase. 
Do you know what I mean? 

1037
00:55:08,600 --> 00:55:11,360
Like that you like, once the 
appetite does come back, you're 

1038
00:55:11,360 --> 00:55:13,240
like, I wish I could just shovel
more. 

1039
00:55:13,440 --> 00:55:16,120
Like it's it cuts that off. 
Yeah. 

1040
00:55:16,720 --> 00:55:17,040
Yeah. 
Well. 

1041
00:55:17,600 --> 00:55:19,120
That's funny that you said that 
because you're right. 

1042
00:55:19,120 --> 00:55:22,680
When you exercise and you're 
burning all your your glucose 

1043
00:55:22,680 --> 00:55:24,200
right and you're left with low 
blood sugar. 

1044
00:55:24,200 --> 00:55:27,280
So at the end of your workout, 
that's another issue besides 

1045
00:55:27,280 --> 00:55:29,440
just recovery. 
If your blood sugar is really 

1046
00:55:29,440 --> 00:55:33,640
low and you wait too long to eat
a recovery snack, it's going to 

1047
00:55:33,640 --> 00:55:36,080
dip lower and then you're so far
behind the 8 ball that you can 

1048
00:55:36,080 --> 00:55:38,440
never catch up. 
That's why you're so hungry and 

1049
00:55:38,440 --> 00:55:40,120
you just can't. 
You're like a bottomless pit. 

1050
00:55:40,320 --> 00:55:41,040
Oh my gosh. 
Yeah. 

1051
00:55:41,120 --> 00:55:42,840
So that's another feeling you 
want to avoid. 

1052
00:55:43,240 --> 00:55:47,440
But but I like the fact that you
are taking in your recovery fuel

1053
00:55:47,440 --> 00:55:49,440
as liquid. 
That's another good point to 

1054
00:55:49,440 --> 00:55:51,680
hammer home because you're also 
taking care of hydration. 

1055
00:55:51,680 --> 00:55:55,160
So post exercise location, which
is another topic when we talk 

1056
00:55:55,160 --> 00:55:57,760
about recovery. 
I know we talked about food, but

1057
00:55:57,760 --> 00:56:00,160
hydration is really key too. 
So that's killing two birds with

1058
00:56:00,160 --> 00:56:01,640
one stone. 
So I actually like that 

1059
00:56:02,520 --> 00:56:03,480
strategy. 
It's good. 

1060
00:56:03,560 --> 00:56:08,000
One more question about what to 
take after exercise. 

1061
00:56:08,320 --> 00:56:10,200
You know, again, there's so many
products, right? 

1062
00:56:10,200 --> 00:56:14,320
And some of them advertise that 
they have antioxidants that will

1063
00:56:14,320 --> 00:56:17,240
help reduce, you know, soreness 
and inflammation. 

1064
00:56:17,240 --> 00:56:22,360
But we know that those actually 
blunt the effects of our 

1065
00:56:22,360 --> 00:56:25,080
workouts. 
So can you guys talk about why 

1066
00:56:25,400 --> 00:56:29,160
we really want to avoid 
antioxidants in the few hours 

1067
00:56:29,160 --> 00:56:32,080
after working out? 
It's, it's interesting because I

1068
00:56:32,080 --> 00:56:35,960
was in a meeting at power Bar 
when they decided to take them 

1069
00:56:35,960 --> 00:56:39,280
out of their products, you know,
because the research was showing

1070
00:56:39,280 --> 00:56:44,880
that it, you imagine this, that 
your body has a process that you

1071
00:56:44,880 --> 00:56:47,600
don't want to like interfere 
with, you know, and the 

1072
00:56:47,600 --> 00:56:51,600
inflammatory process is part of 
like you make your own 

1073
00:56:51,600 --> 00:56:53,280
antioxidants, like it's a whole 
fist. 

1074
00:56:53,280 --> 00:56:54,840
Your body is doing a lot of 
things. 

1075
00:56:55,040 --> 00:56:58,120
And if you start putting those 
in there, you, you short circuit

1076
00:56:58,120 --> 00:57:01,280
that natural process and you 
actually blunt some of those 

1077
00:57:01,280 --> 00:57:03,480
gains. 
I mean, they, I, I literally was

1078
00:57:03,480 --> 00:57:05,560
in that, that board meeting 
where they were like, yeah, 

1079
00:57:05,600 --> 00:57:08,280
we've removed the vitamin E and 
the vitamins, like all the stuff

1080
00:57:08,280 --> 00:57:11,000
that they had in their products 
thinking they were doing 

1081
00:57:11,000 --> 00:57:14,520
athletes of flavor. 
Wow, yeah, That's such a good 

1082
00:57:14,520 --> 00:57:15,960
point. 
I mean, yes, we need 

1083
00:57:15,960 --> 00:57:18,320
antioxidants, and that's where 
it comes back to Food First. 

1084
00:57:18,800 --> 00:57:21,760
So you're probably getting some 
antioxidants in your recovery 

1085
00:57:21,760 --> 00:57:25,320
meal, which will help a heck of 
a lot better than any synthetic 

1086
00:57:25,320 --> 00:57:28,400
antioxidants that you get in a 
bar or pill or powder. 

1087
00:57:28,760 --> 00:57:30,520
So that's key. 
And it comes back to, like, the 

1088
00:57:30,520 --> 00:57:33,640
Advil thing, you know, like now 
we're shying away from the 

1089
00:57:33,640 --> 00:57:36,880
massive amounts. 
Look at how much Advil used was,

1090
00:57:37,000 --> 00:57:39,040
you know, in our world 20 years 
ago. 

1091
00:57:39,040 --> 00:57:41,960
We used to pop it, you know, 
during marathons and now you 

1092
00:57:41,960 --> 00:57:45,480
know, no, now we have a better 
understanding of your body is is

1093
00:57:45,640 --> 00:57:48,640
pretty awesome at doing what it 
needs to do. 

1094
00:57:48,640 --> 00:57:51,200
So let's just let it do that and
stop interfering with the. 

1095
00:57:51,200 --> 00:57:55,400
Process, yeah, 100% that's. 
So much ibuprofen people were 

1096
00:57:55,400 --> 00:57:56,920
taking. 
So much. 

1097
00:57:57,080 --> 00:57:59,560
I ran for the guy that crushed 
it in his bottles. 

1098
00:57:59,600 --> 00:58:01,880
I was like, what are you doing? 
Oh gosh. 

1099
00:58:02,680 --> 00:58:07,240
Drinking, crushed. 
I'm like, Oh my God, it was 

1100
00:58:07,240 --> 00:58:13,800
horrible. 
We know that Advil and Aleve 

1101
00:58:13,800 --> 00:58:17,160
actually increase our gut 
permeability, so the actual 

1102
00:58:17,160 --> 00:58:21,040
worst time to take it is before 
exercise. 

1103
00:58:21,280 --> 00:58:29,160
Like that's a recipe for Yeah, 
yeah, we did a lot of I'm, I'm 

1104
00:58:29,160 --> 00:58:31,800
speaking from personal 
experience, a lot of dumb things

1105
00:58:31,800 --> 00:58:35,480
when we were younger A. 
Lot of dumb things, just big 

1106
00:58:35,480 --> 00:58:37,480
Baggies. 
Baggies of Advil taped to your 

1107
00:58:37,480 --> 00:58:41,520
bike. 
Oh boy. 

1108
00:58:43,040 --> 00:58:46,920
So along the topic of recovery, 
you know, we touched a little 

1109
00:58:46,920 --> 00:58:49,920
bit on massage and of course 
there we know that there are so 

1110
00:58:49,920 --> 00:58:53,440
many benefits to massage and 
massage can help us recover from

1111
00:58:53,440 --> 00:58:56,120
hard efforts or long training 
weeks. 

1112
00:58:56,120 --> 00:58:59,480
But one topic I wanted to talk 
about, since we're specifically 

1113
00:58:59,480 --> 00:59:04,240
talking about women's training 
and nutrition is cold immersion.

1114
00:59:04,960 --> 00:59:09,120
So there have been articles 
right and left, it seems like 

1115
00:59:09,120 --> 00:59:14,080
lately about how cold immersion 
does not work, so no one needs 

1116
00:59:14,080 --> 00:59:18,880
to do ice baths anymore. 
So, but I've also read that 

1117
00:59:19,120 --> 00:59:22,280
that's not necessarily the case 
for women because we have a 

1118
00:59:22,280 --> 00:59:26,640
different blood flow response 
immediately after exercise than 

1119
00:59:26,640 --> 00:59:30,240
men do. 
So Celine, would you like to 

1120
00:59:30,320 --> 00:59:34,240
touch on that? 
Is cold immersion a good thing 

1121
00:59:34,240 --> 00:59:37,320
for women to do? 
I was just writing about this 

1122
00:59:37,320 --> 00:59:39,480
for Doctor Stacey Sims. 
So fabulous. 

1123
00:59:40,000 --> 00:59:43,920
Yeah. 
And actually not, not as like 

1124
00:59:44,320 --> 00:59:47,720
the ice bath thing, like, cool 
water is better because women 

1125
00:59:47,720 --> 00:59:50,400
actually start shivering at a 
higher temperature. 

1126
00:59:51,760 --> 00:59:56,280
But yes, they we don't shunt our
blood away from the skin and 

1127
00:59:56,280 --> 00:59:59,200
back into central circulation as
quickly and that some of the 

1128
00:59:59,200 --> 01:00:02,360
studies are finding. 
So it can be helpful for women 

1129
01:00:02,360 --> 01:00:06,480
to get that blood flow back into
their central circulation to do 

1130
01:00:06,680 --> 01:00:09,960
to do a cool, cool, cool. 
But you don't have to by any 

1131
01:00:09,960 --> 01:00:13,440
means like jump into an ice an 
ice bath. 

1132
01:00:14,280 --> 01:00:16,720
Yeah, the study, the studies on 
ice paths and recovery are kind 

1133
01:00:16,720 --> 01:00:18,200
of equivocal. 
I don't know if you've seen 

1134
01:00:18,200 --> 01:00:20,040
other things, Jen, for, for 
that. 

1135
01:00:20,520 --> 01:00:23,840
I mean, there's there's benefits
maybe for other things like 

1136
01:00:23,840 --> 01:00:25,040
endorphins. 
Like there's a lot of 

1137
01:00:25,040 --> 01:00:28,240
interesting research on cold 
shock and heat shock proteins. 

1138
01:00:28,240 --> 01:00:30,760
But like when you're just 
talking like I ran a marathon, 

1139
01:00:30,760 --> 01:00:33,440
like it feels good on your legs 
and getting some of that back 

1140
01:00:33,440 --> 01:00:35,920
into central circulation. 
But you don't have to torture 

1141
01:00:35,920 --> 01:00:37,840
yourself with getting into a 
bath of ice. 

1142
01:00:38,200 --> 01:00:39,920
That would be my take home. 
What do you think, Jen? 

1143
01:00:41,040 --> 01:00:43,800
Yeah, I'm so torn over this 
topic. 

1144
01:00:43,800 --> 01:00:46,200
And I've taken a deep dive into 
this like in the last couple 

1145
01:00:46,200 --> 01:00:51,120
months because I've read 
everything from like the the the

1146
01:00:51,120 --> 01:00:54,800
rice rest, ice compression, 
elevation. 

1147
01:00:55,000 --> 01:00:59,000
The man who actually came up 
with that back in, I don't know,

1148
01:00:59,040 --> 01:01:02,160
the 40s or whatever it was, said
he's sorry, he's wrong, said 

1149
01:01:02,480 --> 01:01:05,680
he's wrong, you know, And then 
I'm like, OK, so this is what 

1150
01:01:05,920 --> 01:01:08,920
kind of started my whole path. 
But then I've actually even I 

1151
01:01:08,920 --> 01:01:12,120
talked to an orthopedic surgeon 
who's run papers on ice and he 

1152
01:01:12,120 --> 01:01:15,000
says no ice is good. 
It actually helps decreased 

1153
01:01:15,120 --> 01:01:17,240
inflammation. 
And then you have scientists 

1154
01:01:17,240 --> 01:01:20,000
that are saying, no, kind of 
like what we're saying about the

1155
01:01:20,000 --> 01:01:21,280
Advil. 
Let your body do what he needs 

1156
01:01:21,280 --> 01:01:23,080
to do and don't interfere with 
that process. 

1157
01:01:23,160 --> 01:01:27,000
So I am so torn because the the 
research seems to be, you know, 

1158
01:01:27,000 --> 01:01:29,400
just total opposite. 
End spectrum. 

1159
01:01:29,640 --> 01:01:32,920
Yeah, it is a lot. 
Of work the research on mental 

1160
01:01:33,040 --> 01:01:38,000
yeah the the research on mental 
toughness and ice and ice bath 

1161
01:01:38,360 --> 01:01:42,760
actually is fascinating from a 
mental toughness standpoint I 

1162
01:01:42,760 --> 01:01:44,120
think it's actually. 
Like the Wim Hof. 

1163
01:01:44,960 --> 01:01:49,080
Now you're getting into Wim Hof.
The whole thing, but I do think 

1164
01:01:49,080 --> 01:01:52,000
like, I mean, I, when I, when 
I'm faced with something like 

1165
01:01:52,000 --> 01:01:54,760
that, I'm like intuitively what,
what am I like? 

1166
01:01:54,760 --> 01:01:57,560
It feels good to submerge in 
cool water, right? 

1167
01:01:57,560 --> 01:02:00,480
It doesn't feel good to like to 
like kill yourself, but like 

1168
01:02:00,800 --> 01:02:04,960
after a nice hard mountain bike 
race, man, putting my legs in a 

1169
01:02:04,960 --> 01:02:07,120
little bit of cool water just 
feels amazing. 

1170
01:02:07,320 --> 01:02:09,240
So that's so then I go with 
that, right? 

1171
01:02:09,240 --> 01:02:10,880
Like if it's feeling like that 
is. 

1172
01:02:10,880 --> 01:02:13,520
Listening to your body. 
Right, totally like that. 

1173
01:02:13,520 --> 01:02:16,040
This is but, but when you're 
talking about rice and stuff, 

1174
01:02:16,040 --> 01:02:19,000
I've always thought that too. 
Like sometimes it feels like you

1175
01:02:19,000 --> 01:02:21,840
want to like get some of that 
inflammation down, but sometimes

1176
01:02:21,840 --> 01:02:25,640
that ice is counterproductive. 
You want more mobility and then 

1177
01:02:25,640 --> 01:02:27,880
you want some heat. 
But I think if you tune in 

1178
01:02:27,880 --> 01:02:31,280
there, you can you can figure 
that out for yourself. 

1179
01:02:31,840 --> 01:02:33,320
Yeah, I know. 
It's interesting. 

1180
01:02:33,320 --> 01:02:35,840
I think the jury's still out on 
that whole thing from a research

1181
01:02:35,840 --> 01:02:38,160
process. 
So it's it's it's probably just 

1182
01:02:38,160 --> 01:02:40,960
depends to me, right? 
Maybe. 

1183
01:02:41,080 --> 01:02:43,160
But you know what, to that 
point, like sitting in a hot 

1184
01:02:43,160 --> 01:02:45,680
bath feels really good after a 
long bike ride, too. 

1185
01:02:45,760 --> 01:02:48,640
So then what do we do? 
Go back and forth, right? 

1186
01:02:53,440 --> 01:02:55,680
Yeah, we'll have to do another 
podcast episode on that when we 

1187
01:02:55,680 --> 01:02:56,840
get more. 
Research. 

1188
01:02:57,120 --> 01:02:59,160
Yeah, we'll go to a spa and try 
it out. 

1189
01:02:59,720 --> 01:03:02,800
That's a, that's a great idea. 
We can experiment with all of 

1190
01:03:02,800 --> 01:03:10,000
the, the recovery methods. 
So, you know, I think when we as

1191
01:03:10,120 --> 01:03:13,320
athletes talk about recovery, 
one thing that we don't talk 

1192
01:03:13,320 --> 01:03:17,120
about a lot and it's so 
important is sleep. 

1193
01:03:17,760 --> 01:03:23,160
So for women and depending where
you're at and you know, 

1194
01:03:23,160 --> 01:03:27,160
premenopausal in the transition 
or post, there are different 

1195
01:03:27,160 --> 01:03:29,920
ways to promote better sleep 
habits. 

1196
01:03:30,840 --> 01:03:35,640
But what would you, Celine, 
since you're with your podcast 

1197
01:03:35,640 --> 01:03:39,400
and all of the the writing that 
you've been doing on this topic,

1198
01:03:39,400 --> 01:03:42,400
what would you recommend for 
women to help improve their 

1199
01:03:42,400 --> 01:03:45,720
sleep quality? 
You know, one of the biggest 

1200
01:03:45,720 --> 01:03:49,680
things is that kind of surprised
me, but I had, I've, I've talked

1201
01:03:49,680 --> 01:03:52,040
to many people and I had a 
couple of extras on the show. 

1202
01:03:52,440 --> 01:03:55,320
It's that cortisol piece again. 
I mean, women have sleep 

1203
01:03:55,320 --> 01:03:57,440
disruptions during the 
transition because of a lot of 

1204
01:03:57,440 --> 01:03:59,080
things. 
I mean, you, if you're having 

1205
01:03:59,080 --> 01:04:01,840
hot flashes and night sweats and
that's super disruptive, then 

1206
01:04:01,840 --> 01:04:04,400
you should really pursue whether
it be a hormone therapy or 

1207
01:04:04,400 --> 01:04:08,160
something to, to get that under 
control because it is super 

1208
01:04:08,160 --> 01:04:11,920
disruptive, you know, But if 
it's a lot of it is anxiety, 

1209
01:04:11,920 --> 01:04:15,920
that rising anxiety piece and 
mindfulness and taking moments 

1210
01:04:15,920 --> 01:04:19,320
during the day to do mindfulness
and to do breathing and to, to 

1211
01:04:19,320 --> 01:04:23,280
get yourself settled down 
throughout the day actually 

1212
01:04:23,280 --> 01:04:26,600
helps your evening settling down
because you've trained your body

1213
01:04:26,600 --> 01:04:29,920
like that. 
It can, that it can come down 

1214
01:04:29,960 --> 01:04:31,960
sort of like you train anything,
right. 

1215
01:04:31,960 --> 01:04:35,320
And, and for a lot of women, 
the, the first time that they 

1216
01:04:35,320 --> 01:04:37,880
let their minds settle down is 
when their head hits the pillow 

1217
01:04:38,080 --> 01:04:40,160
And it's not doing that. 
It's like, Hey, we got stuff to 

1218
01:04:40,160 --> 01:04:42,640
talk about, you know, and then 
it's again at 2:00 in the 

1219
01:04:42,640 --> 01:04:44,600
morning, like we've got stuff to
work through. 

1220
01:04:45,040 --> 01:04:49,160
So it's like working on that 
piece is, is really is really 

1221
01:04:49,160 --> 01:04:51,120
important. 
And then, you know, I mean, 

1222
01:04:51,120 --> 01:04:53,960
there are some things, you know,
Stacy's a huge fan of the the 

1223
01:04:53,960 --> 01:04:56,560
tart cherry juice or anything 
that sort of can manipulate that

1224
01:04:56,560 --> 01:05:00,000
melatonin because it that does 
become more difficult to with, 

1225
01:05:00,040 --> 01:05:02,440
with age and with with the 
transition. 

1226
01:05:02,440 --> 01:05:04,640
But, but the stress piece is 
huge. 

1227
01:05:04,720 --> 01:05:07,480
It's a really big thing and it's
under appreciated. 

1228
01:05:07,800 --> 01:05:12,080
Like taking those moments to, to
calm your mind and to teach 

1229
01:05:12,080 --> 01:05:15,320
your, your mind how to calm. 
You know, that's, that's 

1230
01:05:15,320 --> 01:05:17,120
terrible. 
Yeah. 

1231
01:05:17,120 --> 01:05:21,920
And you know, this is kind of a 
aside, but we don't think about 

1232
01:05:21,920 --> 01:05:24,800
life stress the same way we 
think about our training. 

1233
01:05:24,800 --> 01:05:28,240
But we really should unless 
we're professional athletes. 

1234
01:05:28,240 --> 01:05:31,160
And even if you are, you don't 
live in a cave. 

1235
01:05:31,400 --> 01:05:34,960
You're still interact with other
people and have other stressors.

1236
01:05:35,360 --> 01:05:39,480
So if you're an athlete who is 
training for a marathon, but at 

1237
01:05:39,480 --> 01:05:44,640
the same time you moved or you 
changed jobs or work is really 

1238
01:05:44,640 --> 01:05:50,040
stressful, or your kids or, you 
know, being schooled from home 

1239
01:05:50,040 --> 01:05:55,560
because of a pandemic, all of 
that stress adds into the miles 

1240
01:05:55,560 --> 01:05:57,600
you're running or the miles 
you're biking. 

1241
01:05:58,040 --> 01:06:01,640
And we should take that into 
account when planning our 

1242
01:06:01,640 --> 01:06:05,680
training load. 
I don't think enough coaches do 

1243
01:06:05,680 --> 01:06:08,440
that. 
And I definitely think athletes 

1244
01:06:08,440 --> 01:06:12,920
don't, you know, kind of give 
themselves not credit, but like,

1245
01:06:13,480 --> 01:06:15,760
give themselves a break for when
they're going through a 

1246
01:06:15,760 --> 01:06:19,240
stressful time in their life. 
Maybe now isn't the time to try 

1247
01:06:19,240 --> 01:06:23,440
to up your mileage or to, you 
know, train for an Iron Man. 

1248
01:06:23,720 --> 01:06:28,320
Wait until life calms down a 
little bit before you add in a 

1249
01:06:28,320 --> 01:06:34,720
major stressor like that. 
But going back to sleep, Jen, 

1250
01:06:35,000 --> 01:06:37,080
you know, Celine mentioned tart 
cherry juice. 

1251
01:06:37,080 --> 01:06:41,680
Is there anything like that that
you recommend to your clients to

1252
01:06:41,680 --> 01:06:46,240
help improve sleep quality? 
Yeah, I think a lot of it comes 

1253
01:06:46,240 --> 01:06:49,160
down to eating enough. 
So a lot of sometimes some 

1254
01:06:49,160 --> 01:06:51,160
athletes are so hungry in the 
middle of the night that that's 

1255
01:06:51,160 --> 01:06:53,600
waking them up because of low 
energy availability. 

1256
01:06:53,920 --> 01:06:57,320
So if we're eating consistently 
throughout the whole day and 

1257
01:06:57,320 --> 01:06:59,560
regulating your blood sugar 
throughout the whole day, you 

1258
01:06:59,560 --> 01:07:02,360
can actually set yourself up 
for, for a deeper sleep. 

1259
01:07:02,600 --> 01:07:05,840
And we know that during when we 
sleep is when growth hormone is 

1260
01:07:05,840 --> 01:07:09,240
released and then that's doing 
all the recovery repair work in 

1261
01:07:09,240 --> 01:07:11,080
our body. 
So we need to get into that deep

1262
01:07:11,080 --> 01:07:13,560
sleep. 
So again, balancing your meals 

1263
01:07:13,560 --> 01:07:17,080
throughout the day and avoiding 
that I'm going to eat like a 

1264
01:07:17,080 --> 01:07:20,080
bird for or I'm going to go into
my workout fasted right? 

1265
01:07:20,080 --> 01:07:23,080
Then eat like a bird afterwards 
because I'm in a rush or I'm not

1266
01:07:23,080 --> 01:07:26,960
hungry and then have like 3 
dinners because we're so hungry 

1267
01:07:27,160 --> 01:07:31,160
and then go to bed. 
That's that's not good either. 

1268
01:07:31,440 --> 01:07:34,400
Your GI systems all slow and 
then you're never going to get 

1269
01:07:34,400 --> 01:07:37,800
into that deep sleep as if you 
would if you really fueled your 

1270
01:07:37,800 --> 01:07:40,640
day, your busiest part of your 
day really, really well. 

1271
01:07:40,880 --> 01:07:43,680
And then have a little. 
This is the other thing women 

1272
01:07:43,680 --> 01:07:45,480
are scared of. 
They're scared of like eating 

1273
01:07:45,480 --> 01:07:48,840
after six or eating after 7. 
Like there should be no time 

1274
01:07:48,880 --> 01:07:50,720
rules. 
It's just it's what your body 

1275
01:07:50,720 --> 01:07:54,480
needs when it needs it and move 
on with your day. 

1276
01:07:54,680 --> 01:07:58,000
So a lot of times I recommend 
maybe having a yogurt before 

1277
01:07:58,000 --> 01:08:02,360
bed, little calcium, protein, 
calcium boost before bed or a 

1278
01:08:02,360 --> 01:08:04,720
higher another higher protein 
snack. 

1279
01:08:05,320 --> 01:08:08,760
Even if it's like, you know, 
maybe rice and beans or half a 

1280
01:08:08,760 --> 01:08:11,720
chicken sandwich that's leftover
from earlier in the day or 

1281
01:08:11,720 --> 01:08:13,520
whatever. 
Just something to kind of calm 

1282
01:08:13,520 --> 01:08:16,439
your system down to boost 
serotonin in your brain. 

1283
01:08:16,720 --> 01:08:18,439
And then you can have a deeper 
sleep. 

1284
01:08:18,720 --> 01:08:22,600
And again, just eating enough 
because I think so much of our 

1285
01:08:22,600 --> 01:08:25,359
sleep disturbances or we just 
didn't feel ourselves during the

1286
01:08:25,359 --> 01:08:26,800
day. 
Yeah, that's great. 

1287
01:08:28,120 --> 01:08:31,040
One question about eating before
bed, Megan and I were talking 

1288
01:08:31,040 --> 01:08:33,520
about this, that something 
that's really helped both of us 

1289
01:08:33,520 --> 01:08:36,920
in the past few years is having 
our night protein. 

1290
01:08:38,359 --> 01:08:42,760
So what's the benefit of that? 
Like, I know why, but please 

1291
01:08:42,760 --> 01:08:45,680
tell our listeners why people 
might want to do that. 

1292
01:08:46,640 --> 01:08:49,439
Yeah, for sure. 
So again, growth hormone is 

1293
01:08:49,439 --> 01:08:53,880
going to be at the highest level
of efficiency when we're 

1294
01:08:53,880 --> 01:08:56,160
sleeping, right? 
That's when it gets that's when 

1295
01:08:56,160 --> 01:09:00,000
it goes to work. 
So you're the one of the major 

1296
01:09:00,000 --> 01:09:02,640
jobs of growth hormone is 
repairing muscle cells. 

1297
01:09:02,640 --> 01:09:04,479
So your amino acid. 
So if you're going to have a 

1298
01:09:04,479 --> 01:09:08,160
high protein snack before bed, 
it's actually going to go in, 

1299
01:09:08,319 --> 01:09:10,520
you know, pass through GI tract,
absorb through your small 

1300
01:09:10,520 --> 01:09:12,880
intestines into your 
bloodstream, breakdown into 

1301
01:09:12,880 --> 01:09:15,479
amino acids and then it's going 
to be pulled into your muscles 

1302
01:09:15,479 --> 01:09:19,479
to help that repair. 
That's you want that that like 

1303
01:09:19,479 --> 01:09:23,800
power couple of growth hormone 
and amino acids overnight in 

1304
01:09:23,800 --> 01:09:25,840
that deep sleep and then you're 
going to wake up feeling like 

1305
01:09:25,840 --> 01:09:27,720
1,000,000 bucks. 
That's really the purpose of it.

1306
01:09:28,120 --> 01:09:31,840
I am forever now going to think 
about the power couple of 

1307
01:09:31,880 --> 01:09:37,080
protein and growth hormone going
down the aisle as I go to bed. 

1308
01:09:37,319 --> 01:09:40,680
As you say. 
Yes, thank you, gentlemen. 

1309
01:09:43,319 --> 01:09:44,800
You can tell I work with youth 
athletes. 

1310
01:09:46,120 --> 01:09:48,960
I keep it very simple. 
Love it. 

1311
01:09:51,080 --> 01:09:55,680
Well, thank you so much for all 
of your very insightful comments

1312
01:09:55,680 --> 01:09:59,960
on many, many topics. 
I think Megan has one more 

1313
01:09:59,960 --> 01:10:04,040
question for both of you to kind
of wrap up our podcast. 

1314
01:10:04,440 --> 01:10:09,640
One final question, what is the 
most common mistake that you see

1315
01:10:09,640 --> 01:10:12,160
from female athletes? 
Not eating enough. 

1316
01:10:13,120 --> 01:10:16,760
I mean, that's, that's just 
straight up just not feeling 

1317
01:10:16,760 --> 01:10:20,240
themselves. 
It's across the board, every 

1318
01:10:20,240 --> 01:10:23,200
phase of life. 
Yeah, I'm going to be so boring 

1319
01:10:23,200 --> 01:10:26,800
and totally agree with her 
because it's just it is 99% of 

1320
01:10:26,800 --> 01:10:30,760
the time an issue. 
Yeah, for athletes just not 

1321
01:10:30,760 --> 01:10:34,120
eating enough and being afraid 
and maybe not knowing this is 

1322
01:10:34,120 --> 01:10:35,480
another one. 
So I'll change my answer. 

1323
01:10:35,480 --> 01:10:37,720
So not eating enough and not 
knowing what to eat. 

1324
01:10:37,920 --> 01:10:40,080
So I think a lot of females just
don't know what to eat. 

1325
01:10:40,080 --> 01:10:41,760
So they eat the same thing 
they've always been taught to 

1326
01:10:41,760 --> 01:10:46,200
eat, like a salad, you know, or 
a rice, a rice cake, which 

1327
01:10:46,200 --> 01:10:50,600
drives me nuts. 
And, you know, just like diet 

1328
01:10:50,600 --> 01:10:53,960
foods and not really knowing, 
OK, I need protein. 

1329
01:10:53,960 --> 01:10:55,600
What is protein? 
I need carbs. 

1330
01:10:55,680 --> 01:10:57,760
What are the best carbs? 
I need fats. 

1331
01:10:57,760 --> 01:11:01,520
What are the healthiest? 
You know, a lot of athletes come

1332
01:11:01,520 --> 01:11:04,600
to me and say I just don't know 
what to eat, therefore they're 

1333
01:11:04,600 --> 01:11:06,520
not eating enough. 
That's it. 

1334
01:11:07,240 --> 01:11:09,000
Great take home message. 
If you think you're eating 

1335
01:11:09,000 --> 01:11:10,760
enough, chances are probably 
not. 

1336
01:11:10,760 --> 01:11:13,720
Maybe reach out to a dietitian 
nutritionist, at least get an 

1337
01:11:13,720 --> 01:11:16,160
evaluation, see what you can be 
adding, what you're missing. 

1338
01:11:17,440 --> 01:11:21,400
We went over a lot of very 
helpful information for all of 

1339
01:11:21,400 --> 01:11:25,920
female athletes out there. 
Jen, Celine, thank you so much 

1340
01:11:25,920 --> 01:11:26,800
for joining us.