In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietitian, and entrepreneur is joined by returning guest Cynthia Donovan, a registered dietitian nutritionist specializing in hypothalamic amenorrhea (HA). They discuss the pressures on women to maintain certain body images, and how these issues can lead to conditions such as HA and Relative Energy Deficiency in Sport (RED-S).

Cynthia explains the importance of comprehensive hormonal panels and differentiates HA from other conditions like PCOS. The conversation covers ovulation tracking, luteal phase defects, and the impact of various birth control methods on menstrual health. Listeners are encouraged to become more self-aware about their bodies and the critical role of proper nutrition and rest in achieving true health. Resources and further reading materials are provided to help women navigate these challenges.

Episode Highlights:

• 01:24 Meet Cynthia Donovan: Expert in Hypothalamic Amenorrhea
• 02:32 Understanding Hypothalamic Amenorrhea (HA)
• 04:30 The Impact of HA on Women's Health
• 05:34 Misdiagnosis and the Need for More Research
• 07:53 Comparing HA and PCOS
• 13:13 Lab Work and Diagnosis for HA
• 19:43 Luteal Phase Defect and Its Implications
• 27:01 Hormonal Health and Pregnancy Challenges
• 27:49 Postpartum and Breastfeeding Considerations
• 29:14 The Importance of Fueling the Body
• 29:57 Behavioral Changes and Motherhood
• 31:29 Understanding Luteal Phase Deficiency
• 33:32 Tracking Ovulation and Body Awareness
• 35:38 Nutrition and Energy Needs
• 39:39 Writing a Book on Female Athlete Nutrition
• 42:20 The Role of the Menstrual Cycle in Health
• 46:46 Tracking Ovulation with an IUD
• 50:21 Conclusion and Resources

Cynthia Donovan is a Registered Dietitian Nutritionist with over 15 years of experience, specializing in helping women recover from Hypothalamic Amenorrhea (HA). Drawing from both personal and professional insights, Cynthia founded the Recipe for a Period in 2020, guiding hundreds of women toward reclaiming their periods, restoring fertility, and achieving true health. Her holistic approach empowers women to balance fitness, nutrition, and well-being. Outside of her work, Cynthia enjoys exploring nature, traveling, rock climbing, and making memories with her two energetic boys.

Resources for the Audience

HA Fact Sheet

More from Cynthia

Insta: https://www.instagram.com/period.nutritionist/ TikTok: @period.nutritionist

Website: www.periodnutritionist.com

LinkedIn

The Period Recovery Podcast: https://www.periodnutritionist.com/podcast

Free Period Recovery Guide: https://prodigious-knitter-1788.kit.com/dfdff8e4ae

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

Join REDS Recovery Membership: http://www.lindseycortes.com/reds

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of the Female Athlete Nutrition Podcast, host Lindsey Elizabeth Cortes, a sports dietician, entrepreneur, and lifelong athlete, delves into the complex topic of nutrition with fellow dietician Kim Shapira. They discuss the challenges female athletes face regarding body image, societal pressures, and nutrition misinformation. Key topics include mindful eating, understanding hunger cues, the importance of hydration, the benefits of adequate sleep, and incorporating movement into daily routines.

Kim shares her philosophy on the six simple rules to transform one's relationship with food and emphasizes that nutrition is not just about weight loss but overall health and empowerment. With practical tips and expert insights, this episode aims to help female athletes build healthier relationships with food and their bodies.

Episode Highlights:

• 01:22 Expanding the Conversation
• 02:57 Introducing Kim Shapira
• 05:25 Kim Shapira's Approach to Nutrition
• 09:32 The Psychology Behind Eating Habits
• 15:25 Mindfulness and Food Choices
• 25:58 Kim Shapira's Six Simple Rules
• 32:41 The Importance of Mindful Eating
• 34:06 The Role of Chewing in Digestion
• 36:04 Understanding Food Sensitivities
• 38:36 The Social Aspect of Eating
• 46:00 The Benefits of Movement
• 49:56 Hydration and Its Impact on Health
• 53:15 The Importance of Sleep
• 57:53 Final Thoughts and Fun Questions

With over 30 years of experience, Kim has helped clients achieve and maintain weight loss through her private practice and as a coach for Trimly. She has also worked in hospitals, sports clinics, and addiction centers, while also teaching at universities. Kim believes that "Healthspan is the goal, but life's challenges can derail individuals from their journey.”

Through her Kim Shapira Method, Kim provides the necessary support and guidance to help clients achieve peace and happiness around food, and rewire their values so they no longer worry about health, weight, and maintenance.

Check out Kim Shapira's book: This Is What You're Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self.

Check out Kim Shapira's website at https://www.kimshapiramethod.com/

Find Kim Shapira on Instagram: https://www.instagram.com/kimshapiramethod/

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Find Resources & Join My REDS Recovery Support Group:

https://www.lindseycortes.com/reds

Direct Link to Join Recovery Membership HERE

In this episode, Lindsey Elizabeth Cortes, a registered sports dietitian, introduces the concept of Relative Energy Deficiency in Sport (REDS). She explains the physiological and psychological symptoms, the broad impact on health and performance, and emphasizes that RED-S can occur at any level of athletic participation. Lindsey offers practical advice on recognizing symptoms, tips for recovery, and resources available on her website for further support. This episode aims to empower female athletes to understand and manage their nutrition needs effectively.

Episode Highlights:

• 01:22 Understanding Relative Energy Deficiency in Sport (RED-S)
• 04:14 Symptoms and Consequences of RED-S
• 12:36 Who is at Risk of RED-S?
• 15:01 Steps to Diagnose and Recover from RED-S
• 16:13 Resources and Support for RED-S Recovery
• 17:30 Conclusion and Call to Action

Past Podcast Episodes specifically about REDS (though many more address the topic within a greater conversation):

Episode 02: What is REDS

Episode 110: Understanding REDS from two Registered Dietitians

Episode 111: How Dietitians Eat & Exercise After REDS Recovery

Episode 212: Is REDS Real? With Rebecca McConville

Episode 112: Overcoming Amenorrhea & REDS with Tina Muir

Episode 153: Olympian Elise Cranny's Journey with REDS

Episode 80: REDS Resources Recovery & Rebounding with REDS Advocate Pippa Woolven

For more information about the show, head to work with Lindsey on improving your nutrition, head to:

http://www.lindseycortes.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.