On today's episode, we sit down with Mel Sulaver, a registered dietitian specializing in women's health and sports nutrition, to talk about all aspects of a woman's cycle — what does and doesn't show up, and what women should know about all the stages of their active lives. Mel dives deep into the topic of menstrual health for female athletes, and how understanding your cycle can enhance performance and overall wellbeing.

Key Takeaways

1. What constitutes a "normal" menstrual cycle beyond just having a period, and why it's essential to know your personal patterns
2. The critical role carbohydrates play in hormonal health for female athletes and why low-carb diets should be a no-go for active women
3. Practical nutrition strategies that Mel's seem work during different life stages, including postpartum — and how many extra calories breastfeeding really uses
4. The importance of individual responses to nutrition and training, moving away from one-size-fits-all protocols

Mel Sulaver is a registered dietitian and former collegiate athlete with a passion for women's health and nutrition. With her unique blend of clinical expertise and firsthand experience, she empowers female athletes to optimize their performance while maintaining their hormonal health.

If you enjoyed this episode, please subscribe to our podcast and leave us a review! Your feedback helps us reach more listeners and continue sharing valuable insights. Don't forget to follow Melanie at @Nutritionbymel on social media for more tips on women's health and performance.

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In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization.

Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling.

Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery.

Key Takeaways

1. Sleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]
2. Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]
3. First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]
4. Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]
5. Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]
6. Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00]

Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete.

Links and Resources

1. Dr. Allison Brager on Instagram: @docjockzzz
2. Book: "Meathead: Unraveling the Athletic Brain" by Dr. Allison Brager
3. SciPrac Solutions

If you found this episode valuable, please share the episode, subscribe to the Feisty Women's Performance Podcast, and leave a review! Your feedback helps us reach more listeners and continue providing evidence-based insights on women's health and performance.

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...

In this special episode, your Feisty Women's Performance podcast host Dr. Erin Ayala brings together a group of experts on mental health to talk about the science and psychology of stress and collective trauma.

Along with being a sports psychologist & therapist in her own right, Erin also lives in Minneapolis, Minnesota — which has been at the center of the news over the last month since it became the target of the largest immigration enforcement action to date in the U.S. Thousands of federal agents have patrolled the streets and detained residents, and, over this past weekend, shot and killed a second bystander — leading to hundreds of thousands of people protesting in Minneapolis and around the country.

In this tense environment, how do we show up as athletes, as members of our community, as our best and healthiest selves?

Join Dr. Tess Kilwein, Dr. Quincy Guinadi, and Christine Bright as they discuss how these experiences shape mental health and performance, and how you can respond to stress and trauma — whether you're going through it right now with the news or you're dealing with your challenges.

Key Takeaways:

• What is collective trauma? Learn how collective trauma impacts communities and individuals, and why this understanding is crucial for athletes and coaches.

• Recognize that intentional rest in times of stress can be essential for long-term sustainability.

• Know that movement and sport can be powerful tools in community healing.

• Get tips on how to navigate the complexities of wanting to help without feeling performative or overwhelmed, and how to effectively engage in difficult conversations without shame or guilt.

Don't be perfect. Be brave.

Guest Introductions:

• Dr. Tess Kilwein: A board-certified clinical, health, and sport psychologist with expertise in mental performance and athlete wellness.

• Dr. Quincy Guinadi: A postdoctoral resident specializing in identity, mental health, and the experiences of marginalized communities.

• Christine Bright: Lead consultant at the Center for Healing and Justice through Sport, focusing on trauma-informed coaching and community support.

Resources Mentioned:

• Center for Healing and Justice through Sport

• Nothing Heals like Sport Playbook

• "What Happened to You" by Dr. Bruce Perry and Oprah

• Beyond Ally by Dr. Maysa Akbar

• Find ways to help at standwithminnesota.com

Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/

Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts

Sign up to Receive The Feisty 40+ Newsletter:

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Keep up to date on all women's sports:

https://feisty.co/newsletters/the-feist/

Follow us on Instagram:

@feisty_womens_performance

We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026.

Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance.

Key Takeaways

1. What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.
2. Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.
3. How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.
4. GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.
5. Fiber Maxing: Is this the craziest nutrition trend hitting the internet!

Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle.

Resources mentioned:

1. Alex Larson Nutrition: alexlarsonnutrition.com
2. Endurance Eats Podcast: Listen Here

If you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations!

Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/

Sign up to Receive The Feisty 40+ Newsletter:

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Keep up to date on all women's sports:

https://feisty.co/newsletters/the-feist/

Follow us on Instagram:

@feisty_womens_performance

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In this episode, Feisty Women’s Performance host Dr. Erin Ayala discusses the crucial but often avoided conversations that can significantly impact athletes' performance and wellbeing.

In a live talk from USA Triathlon's Endurance Exchange conference, she shares strategies for coaches to effectively engage with female athletes on sensitive topics like menstrual health, body image, and mental health — but the tips can be used for any and all tough conversations you need to be having.

Discover how to foster trust, encourage open dialogue, and ultimately enhance your effectiveness.

Key Takeaways

• The most impactful discussions are often the ones we shy away from. When that comes from a coach it affects athletes' performance and trust.

• OFNR Framework: Use the OFNR (Observation, Feeling, Need, Request) technique to facilitate difficult conversations.

• Be aware of what athletes aren't saying:

1. Know about the menstrual cycle and symptoms women and athletes might not be talking about.
2. Body image issues impact so many elements of women's workouts and training.

• Coaches should maintain a network of mental health professionals to support athletes effectively.

Dr. Erin Ayala is a licensed psychologist and certified mental performance consultant with a focus on female athlete health. She is the founder of Skadi Sport Psychology and has extensive experience helping athletes navigate the complexities of mental health and performance.

Resources Mentioned

• USOPC Mental Health Directory: A resource for finding vetted mental health professionals.

If you found this episode valuable, please subscribe and leave a review! Connect with Dr. Erin Ayala on Instagram at @SkadiSportPsychology for ongoing resources and insights.

Dr. Emily Kraus, sports medicine physician and director of Stanford's FASTR female athlete research program, addresses the critical gap in sports science that continues to affects all female athletes: from Olympians to college students to everyday women who just want to do their best.

She discusses the physiological differences that lead to unique health challenges and emphasizes the urgent need for tailored research on women.

Learn how to recognize the signs of low energy availability and why understanding women's physiology is crucial for optimizing performance and preventing injuries.

Key Takeaways:

1. Female athletes often experience more severe bone stress injuries due to hormonal sensitivities and under-fueling.
2. Menstrual irregularities, fatigue, and mood changes are critical warning signs of underlying issues like RED-S (Relative Energy Deficiency in Sport).
3. Standard lab values may not be suitable for female athletes; seek comprehensive tests for iron, thyroid, and vitamin D levels — and what numbers you should be looking for.
4. Why building a supportive culture is essential for injury prevention.
5. How to engage in open dialogues about physiological differences to foster a more inclusive athletic environment.

If you found this debut episode of the new Feisty Women's Performance podcast valuable, please leave us a review and share with a woman who needs this information!

Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center, specializing in Physical Medicine and Rehabilitation. As the director of the Female Athlete Science and Translational Research (FASTR) program, she focuses on closing the gender gap in sports science research, and emphasizing early identification and intervention for female athletes.

Links and Resources:

• Dr. Emily Kraus Profile

• FASTR Program

• FASTR Instagram

Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/

Sign up to Receive The Feisty 40+ Newsletter:

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Keep up to date on all women's sports:

https://feisty.co/newsletters/the-feist/

Follow us on Instagram:

@feisty_womens_performance

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The Feisty Women’s Performance Podcast is back—bigger, bolder, and built for active women who want real answers, not recycled hype. We're handing the mic off to our new host: Dr. Erin Ayala, a Sport Psychologist and Certified Mental Performance Consultant, who works almost exclusively with female athletes across the lifespan.

From protein needs and sleep disruptions to saddle sores, strength training for women, and yes, what’s going on with weighted vests—this is the show where we tackle the questions no one else is asking (or answering). Expect expert guests, honest conversations, and episodes that address the real gender gaps in sports, health, and performance.

If you’re done with fads, quick fixes, and advice that wasn’t designed for women, this is your place. Science over hype. Women first.

First episode launches next week, Jan. 12, right here on this feed. Share, follow, listen, and tell a friend who is also looking for female-first health and performance information.

Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/

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https://feisty.co/newsletters/the-feist/

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@feisty_womens_performance

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We're sharing this episode of Feisty's weekly women's sports show, called The Feist, because we thought you’d enjoy this preview of the Tour de France Femmes avec Zwift. Even if you already know everything about cycling, we're sure you’ll find something you don’t know in today’s episode.

And be sure to subscribe and follow The Feist wherever you listen, so you don't miss any future episodes of the only showing covering *ALL* women's sports:

• Apple Podcasts: https://podcasts.apple.com/us/podcast/the-feist/id1821308242
• Spotify: https://open.spotify.com/show/1qnvTIJ24cKFWW3JpiIOLR
• Youtube Music: https://music.youtube.com/playlist?list=PLuvyuG9qLFgy5LXKyIs4sZi18aetQE8gm

--

This week on the Feist, it's all about previewing the biggest women's race of the year: The Tour de France Femmes avec Zwift.

Kate Veronneau, director of women's strategy at Zwift, joins us to give a peak behind the curtain into what goes into the massive event, the kind of growth they've seen at TDFF, and who she thinks could win.

But first, it's our women's sports highlights from the week, including drama from the Euros soccer championship, gossip from the WNBA All-Star Weekend, and a deep dive into the doping sanction that was handed out to the marathon world record holder (and why it hurts more than just a couple of athletes).

From what women's sports we watched to what we want to watch, it's just another week of your favorite sports with your Feistiest friends!

Highlights:

• 0:00 - Welcome and What We Watched
• 13:00 - "Pay Us What You Owe Us"
• 21:57 - WNBA Insights and Gossip
• 25:02 - The Doping Downfall of Marathon World Record Holder, Ruth Chepngetich
• 34:43 - The Impact of Doping on Athletic Careers
• 43:20 - Kate Veronneau previews the Tour de France Femmes avec Zwift
• 01:11:10 - Our Feisty Picks of the Week, including American Ninja Warrior

Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/

Sign up to Receive The Feisty 40+ Newsletter:

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Keep up to date on all women's sports:

https://feisty.co/newsletters/the-feist/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/