Dr. Davenport explains the significant physiological changes that occur during pregnancy and how they affect exercise safety and guidelines. And she dives into the evidence to support high-intensity training, and practical insights for both pregnant athletes and healthcare providers.

Key takeaways:

1. Pregnancy is not a period of fragility, but one of profound physiological changes that enhance resilience.
2. The 2019 Canadian guidelines established that exercising during pregnancy reduces labor complications by 40%.
3. Women can start new exercise routines during pregnancy, regardless of prior activity levels.
4. High-intensity training and heavy lifting can be safe for well-conditioned pregnant athletes.
5. The postpartum period requires individualized approaches, with no set timelines for returning to exercise.

Dr. Margie Davenport is a Professor of Kinesiology at the University of Alberta and the Director of the Program for Pregnancy and Postpartum Health. She has been instrumental in shaping Canada's exercise guidelines for pregnancy and postpartum, collaborating with organizations like FIFA and Sport Canada.

Episode links and resources:

1. Dr. Margie Davenport on Instagram
2. Exercise and Pregnancy

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Dimity shares her personal struggles and triumphs in navigating her retirement from running, shedding light on the complex relationship between athletic identity and self-worth.

And she leaves us with some actionable strategies for embracing change beyond the finish line.

Key takeaways:

1. The deep emotional ties we all have to our athletic identities and how to navigate that transition gracefully.
2. How to maintain your running friendships when you're no longer running.
3. Practical strategies for dealing with social media and race events after stepping back.
4. Set realistic expectations for your interactions with your former sport.

Dimity McDowell is a seasoned athlete, author, and co-founder of Another Mother Runner — now a part of the Feisty family.

Links and Resources:

1. Dimity's Website
2. The 27th Mile book: Available on Amazon and other book retailers.
3. Follow Dimity on Instagram: @DimityOnTheMove

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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How does this outdated rhetoric lead to burnout in athletes? Gain valuable insights into prioritizing emotional health as a foundation for peak performance.

Key takeaways:

1. Understand the impact of "no pain, no gain" on mental health in sports [00:15].
2. Learn actionable strategies to balance pain and performance [25:30].
3. The importance of emotional expression and its role in achieving long-term athletic success [38:45].
4. How to redefine mental toughness in a healthier, more sustainable way [45:00].
5. The generational and gender differences in emotional expression within sports [52:15].

Dr. Kim Hollingdale is a licensed sport psychologist and the owner of MOVEMENTAL, specializing in helping athletes connect their mental health to peak performance. With a rich background in clinical and sport psychology, she works with athletes at various levels to cultivate a healthier relationship with their training and emotional well-being.

Links and Resources

1. MOVEMENTAL Website
2. Follow Dr. Kim on Instagram: @movemental.mind
3. Improve your IG algorithm with the Stud Budz: @stud.budz

If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more listeners who can benefit from these important conversations.

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Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated.

And she has practical advice for any woman getting started in the gym or building up their lifting.

Key Takeaways:

1. Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you.
2. What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control.
3. Incorporate breath work and understand pelvic floor function for effective and safe strength training
4. For beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movements

Cassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels.

Links & Resources:

1. Iron Soul Gym
2. The Barbell Club
3. Barbell Medicine
4. Follow Cassi on Instagram: @cassi.niemann

Enjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know!

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Manella and Dr. Bundon challenge common para-athlete misconceptions, discuss the vital guide-athlete relationship, and explore the structural barriers that still exist.

Key Takeaways:

1. Visibility vs. Support: Understand why merely increasing visibility for para-athletes isn't enough to address their actual needs and challenges.
2. How does the guide-athlete relationship work?
3. Understand the misconceptions around Paralympic inspiration narratives that minimize athletes' experiences.
4. And how can you really get behind these athletes as an active supporter!

Staci Mannella is a former Paralympic skier turned sport psychology doctoral student and researcher, dedicated to advocating for the mental health and support of athletes with disabilities.

Dr. Andrea Bundon is a sports sociologist with extensive experience in researching disability in sports, focusing on the experiences of female athletes and the guide-athlete partnership.

If this episode resonated with you, please subscribe to our podcast, leave a review, and share it with your network. Your support helps us bring more insightful conversations to the forefront. Join us as we continue to explore meaningful topics in sports and beyond!

Episode Resources

1. Staci Mannella's website
2. Andrea Bundon's Work at UBC's Centre for Sport and Sustainability

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

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Physical therapist Dr. Kate Mihevc Edwards explores the factors that contribute to this injury rate and how you can shift your perspective on athletic identity and injury prevention.

Key Takeaways:

1. The emotional attachment to running can influences injury perception and management
2. Treating the whole athlete, not just the injury, is key to rehab
3. Some strategies for breaking the injury cycle
4. And common misconceptions about running injuries — including treatment as a female athlete

Dr. Kate Mihevc Edwards is a renowned physical therapist, author, and speaker, specializing in treating runners. With a focus on holistic health, she is the founder of Precision Performance & Physical Therapy and the author of Go Ahead, Stop and Pee. Kate's unique perspective is shaped by her journey as both a healthcare provider and a patient.

Episode Resources:

1. Precision Performance & Physical Therapy
2. Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum (available on Amazon)
3. Follow Kate on Instagram: @KateMickEdwards
4. Listen to Kate's podcast, Interdisciplinary Case Miles

If you enjoyed this episode, please subscribe to our podcast for more insights on health and performance. Leave a review to help others discover this valuable content, and connect with us on social media to stay updated on future episodes!

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Despite the surge in female athlete participation since Title IX, why have women's coaching numbers significantly declined? And Dr. LaVoi shares actionable strategies for women navigating male-dominated environments.

Key Takeaways

• Historical Context: When Title IX passed in 1972, over 90% of women's teams had female coaches, but that number has dropped to around 45% today.

• Dual Career Pathway: Men often have the advantage of coaching both men's and women's teams, while opportunities for women to coach men's teams are scarce.

• Systemic Barriers: Understand the societal, organizational, and interpersonal barriers that impact women in coaching, including the "likability-competence double bind."

• Supportive Networks: Build and leverage networks with like-minded women to foster collaboration and mentorship in challenging environments.

• Self-Advocacy: Remember that nobody cares about your career more than you; advocate for yourself and your work.

Dr. Nicole LaVoi is the Director of the Tucker Center for Research on Girls and Women in Sport at the University of Minnesota. She is a prominent researcher focusing on gender equity in sports leadership and has dedicated her career to addressing the barriers women face in athletics.

Resources Mentioned

• Tucker Center for Research on Girls & Women in Sport

• CoachingHer.com - Free resources for coaching girls effectively

• BodyConfidentSport.com - Tools for creating body-positive environments in sports If you found value in today’s episode, please subscribe to our podcast, leave a review, and share this conversation with someone who needs to hear it. Join us next week for more insights into health, performance, and challenging outdated narratives in women's sports!

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

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@feisty_womens_performance

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

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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.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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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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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

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

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

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!

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

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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.

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

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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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.

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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

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Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Hosted by Sara Gross and Kelly O’Mara, Feisty's newest podcast is here to celebrate the unstoppable rise of women’s sports. Every week they'll cover what you need to know in women's sports: from running to basketball to everything in between. The Feist will bring you the untold stories of female athletes, interviews with those athletes and behind-the-scenes experts, and the feisty analysis you need to be a fan.

This is the women's sports podcast that covers the sports that don't always get covered from voices that don't always get heard.

In a special live launch episode, they kick off with a panel on what's next and where women's sports go from here. Joining us for the live event are:

• Scott Lake – Newly minted co-owner of the Toronto Tempo, Canada’s first WNBA team, co-founder of Shopify, and an investor in girls' and women's sports.
• Hilary Stellingwerff – Two-time Canadian Olympian, multi-time national champion in the 1500m, and now head track & cross-country coach at the University of Victoria.
• Krista Thompson – Former national team field hockey player and award-winning coach with 20+ years of experience at the provincial, regional, national and international level.

Together, they dive into:

• The massive economic upside of investing in women’s sports
• Why female role models and maternity support matter more than ever
• The coaching and performance knowledge gaps rooted in outdated research
• The lessons they wish they’d known earlier
• And what’s exciting them most about the future

Whether you're a seasoned fan or want to learn more, The Feist is your front-row seat to this women's sports revolution. Because women’s sports aren’t just having a moment—they’re building a movement. And they need fans like you.

Follow The Feist

Subscribe to weekly Feist newsletter

In this final episode of our series on IVF, guest host Jill Van Gyn sits down with six-time world champion mountain biker Annika Langvad to explore the unexpected intersection of pro racing and the IVF process.

Her vulnerability offers insight into the quiet battles many athletes face behind the scenes.

She discusses:

• The unique challenges female athletes face around fertility and family planning
• Societal pressures, career timing, and the stigma surrounding fertility struggles in sport
• Her personal IVF experience—including the "loss of control" in the process
• Learning to separate hope from expectation
• To train or not to train during IVF—and why she ultimately chose to workout for her mental health
• The importance of support, community, and continued education
• Her advice for others seeking IVF

This is an inspiring and eye-opening conversation about navigating ambition and humanity—both on and off the bike.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

In this second episode of our series on IVF, co-host Jill Van Gyn explores the emotional complexities of fertility treatments, with a special focus on IVF and pregnancy loss. Joining her is Alexandra Stewart M.A., RCC, PMH-C, a seasoned fertility therapist with personal and deep expertise in reproductive mental health.

They unpack the often unspoken psychological toll of infertility, highlighting:

• the emotional resilience required to endure repeated treatments
• the grief of pregnancy loss
• the impact of societal and self-imposed expectations on the journey to parenthood
• the unexpected toll it can take on relationships and partnerships

Alexandra shares invaluable insights on the importance of therapy as both a coping mechanism and a community-building tool. She also offers guidance on how to support oneself or a loved one through the profound ups and downs of reproductive challenges.

Whether you're facing fertility challenges yourself or supporting someone who is, this conversation offers empathy, understanding, and hope.

Trigger Warning: This episode includes sensitive discussions about pregnancy loss.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

In this special episode, Feisty CEO Sara Gross and Hit Play Not Pause host Selene Yeager reflect on how Feisty’s content has evolved to meet the real-life needs of active women. From menopause and nutrition to strength training and brain health, Feisty is offering more than ever—including a new suite of comprehensive, on-demand courses.

In a world overflowing with wellness advice, Feisty stays grounded in science. With trusted experts and evidence-based content, their goal is to give women clear, practical guidance for every stage of their health journey.

Now, for the first time, all Feisty courses are available on-demand—including our three brand-new offerings:

• A Perimenopause Starter Pack (All New!)
• Your Quick-Start Guide to Hormone Therapy (All New!)
• Brain Power: Understand, Protect, and Optimize Your Brain Health (All New!)
• Fueled: The Science, Psychology, and Strategy of Nutrition for Active Women
• Strong: The Complete Strength Training Course for Women
• Navigate Menopause: A Menopause Guide Built for Active Women

Whether you’re training, transitioning through menopause, or simply looking to take charge of your well-being, these courses deliver the knowledge and support you need—when and where you need it.

Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co

In the first episode of this informative and deeply personal limited podcast series, guest host Jill Van Gyn is joined by Dr. Carla DiGirolamo, a board-certified reproductive endocrinologist, for an open and honest conversation about the physical, emotional, and medical complexities of in vitro fertilization (IVF).

Drawing from Jill’s personal experience and Carla’s 18+ years of medical expertise, they break down the IVF process—from ovarian stimulation to embryo transfer—while shedding light on the psychological toll it can take. Together, they unpack why individualized care and realistic expectations are essential for those undergoing fertility treatment.

You'll learn:

• Why someone might pursue IVF
• Details of the IVF process and what can candidates expect
• The emotional and physical impact of IVF
• Success rates of IVF and limitations as we age
• Additional factors that contribute to IVF success rates
• Why the right fertility clinic and care plan matter
• How to set realistic expectations for treatment outcomes
• Ways to support someone experiencing infertility

Whether you're navigating IVF yourself or want to better understand what a loved one may be going through, start with this episode.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

While we’re often told how to protect our skin, bones, and muscles as we age, brain health is rarely part of the conversation. So—what’s the best regime to support our aging minds?

In the final episode of our Brain Health for Women series, Dr. Sara Gross and Dr. Erin Ayala sit down with Dr. Laura Best to explore just that.

A medical student at UBC with a PhD in Medical Science and post-doctoral work at CAMH, Dr. Best brings research-backed insight to the often-overlooked cognitive health needs of women. She also works with the Women’s Brain Health Initiative to promote the six pillars of brain health: exercise, nutrition, stress management, social connection, mental stimulation, and sleep.

She covers:

• Why brain health matters as early as your 20s
• How stress, nutrition, and hormones impact cognition
• Simple lifestyle changes to support mental clarity long-term

Whether you're navigating brain fog, curious about neuroprotection, or simply want to feel your best mentally, this episode offers practical strategies to help you take charge of your cognitive well-being starting now.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

• The real cognitive toll of fatigue—particularly in high-performance environments
•  How low energy availability affects brain function, especially in female endurance athletes
•  Why fueling and hydration are essential for mental performance, not just physical output
• The cognitive benefits of outdoor exercise over indoor settings
• How mindfulness and decision delegation can reduce mental strain during training and racing
• Simple, everyday strategies to support brain health and cognitive recovery

Whether you're an athlete, coach, or someone curious about boosting brain performance, this conversation offers research-backed strategies you can use right away.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

• The latest (and muddy) research around menopausal hormone therapy and reduced dementia risk
• Myths and misconceptions around hormones and brain health
• Powerful Tools and habits for protecting brain health
• The significant effects of nutrition and hydration on brain health
• Self-sabotaging behaviors that may impact our brain health as we age
• How to combat trendy topics and the impact of diet culture on women at this stage of life

Understanding your own body is the key to making smart and confident decisions about your health and as Erin and Carla stress, being “empowered” doesn’t mean doing what everyone else is doing. It means paving your own way and making the decisions that are best for you. Your brain will thank you.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

In this new Feisty series, co-hosted by Sara Gross and Dr. Erin Ayala, we’re diving into the intersection of brain health, stress, and performance. In this first episode, Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant, sits down with Jill Colangelo, a researcher at the University of Bern specializing in Sports Psychiatry. Jill works with athletes and teams on critical topics like endocrine health, hypothalamic amenorrhea, stress, overtraining syndrome, and athletic identity.

Together, Erin and Jill explore the real impact of stress—both short-term and long-term—on the brain and body. While stress itself isn’t the enemy, chronic stress without proper recovery can lead to brain fog, fatigue, hormonal imbalances, and metabolic issues.

In this episode, they break down:

• Common stressors for women, including underfueling, toxic productivity, and the relentless push to do more
• Practical strategies for managing stress and setting boundaries for mental and physical well-being
• Why recovery should be a non-negotiable part of your training routine
• The truth about cortisol—friend or foe?
• Which recovery trends (cold plunges, sauna, acupuncture) actually work

As active women, we often use movement as a way to relieve stress—but when does “more” become too much?

This conversation is a call to action to reassess your relationship with stress, challenge the culture of overtraining, and develop a mindset that values mental resilience as much as physical strength.

To learn more about the Brain Power Course click here!

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

The Think Tank show is where industry leaders—CMOs, brand strategists, team executives, elite athletes, and coaches—break down the forces shaping the sports world.

In this exclusive episode, Host Trey Holder teams up with co-host Angella Goran, a former Canadian National Team cyclist and entrepreneur, alongside Feisty Media CEO and two-time Ironman champion Sara Gross and Naomi Clarkson, Senior VP of Marketing at Momentous. Together, they explore how strategic marketing and media initiatives are not just increasing visibility but also driving real investment and long-term growth in women’s athletics.

The panel dives into key factors fueling the rise, including:

• The power of authentic storytelling to elevate both athletes and brands
• Strategic partnerships that create meaningful industry impact
• Smart resource allocation, backed by data proving the success of women’s sports initiatives
• Community-driven events like The Power Hour, designed to promote physical and mental wellness
• Continued media coverage with new product launches, podcasts, and educational resources

More than just a conversation, this episode is a call to action, highlighting the need for collaboration, ongoing support, and a shared responsibility to champion inclusivity and equality in sports.

Links to Brands:

Brand Innovators Sports and Entertainment

Think Tank from Essentially Sports

Essentially Sports on YouTube

TAPanGO Technologies

Feisty Media

Momentous

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Through a true-or-false format, Jill and Keely tackle key questions:

• Does a lighter body weight lead to better performance?
• Is it okay to skip breakfast before a tough training session?
• Do I really need rest days?
• Is missing a period a badge of honor?

Sara, Jill, and Keely also share personal experiences with underfueling, overtraining, and moments when they ignored their intuition—decisions they now look back on with regret.

This conversation encourages young athletes to recognize warning signs, make informed choices, and build a healthy relationship with their sport—one that supports both performance and long-term well-being.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Guest Jason Russo, a veteran high school cross-country coach, shares his experience in fostering open communication, involving parents and experts to create a supportive and non-judgmental environment.

Sara and Jill also share their own personal experiences and anecdotes surrounding the female aesthetic myth, particularly the harmful notion that being “skinny” equates to being a better athlete.

This episode calls on coaches, parents, and athletes to prioritize health, well-being, and open dialogue as key pillars of athletic development.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

In the first of a three-part series, Sara Gross and guest co-host Jill Colangelo explore eating disorders among young female athletes, a growing concern for parents and coaches.

Colangelo, a researcher in Forensic and Sports Psychiatry, speaks with Sarah Naticchia, a Harvard-trained athlete who shares her struggles with disordered eating in high school and college.

Also joining the conversation is Stephanie Roth-Goldberg, LCSW, CEDS-C, a psychotherapist specializing in eating disorders and athletes.

Together, they discuss the pressures young athletes face, the need for a cultural shift toward health over aesthetics, and how parents can support their children by focusing on well-being and performance rather than appearance.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

In this episode, Kylee and Zoë dive into the evolving conversation around Orthorexia—a term for the unhealthy obsession with healthy eating. We explore the impact of societal norms, social media, and misinformation on people's relationship with food, particularly athletes. And they unpack how Orthorexia isn't officially recognized in the DSM but still significantly impacts mental and physical health, drawing from professional insights and research.

They also talk through how athletes and active folks can work towards a more balanced healthy approach to nutrition, and avoid the pitfalls of over-restriction. 

It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals.

Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science. 

Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.

And if you want to join the hundreds of women who have learned how to fuel their bodies with us, you can still sign up for Feisty’s Fueled course that starts at the end of the month.

In this second episode teaming up with the Your Diet Sucks podcast, Zoë and Kylee discuss the shocking parallels between diet fads and cult dynamics, emphasizing how these trends often create a false sense of community and manipulate individuals into restrictive eating patterns. 

How do you know if your diet is just a little bit cult-y? There are plenty of red flags, including:

• extreme language in the messaging (clean eating, detox, this is the best and healthiest diet)
• social isolation from other groups or ways of eating
• manipulation of your personal identity
• the allure of belonging and identity (especially on social media)

Instead of blindly following your favorite “influencer,” this episode encourages you to think critically about your choices and the motivations behind them. Recognize those cult-like patterns and consider healthier, more balanced approaches to nutrition and community.

It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals.

Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science. 

Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.

And if you want to join the hundreds of women who have learned how to fuel their bodies with us, Feisty’s Fueled course goes on sale today.

It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals,

Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science. 

In this first episode of our Feisty Women's Performance x Your Diet Sucks collab, Zoe and Kylee discuss the history and trends around fasting, low-carb, and (can you even believe it?) NO-carb fueling for ultras. Sure, there is a rich history of fasting practices in most religions, but does that mean we need to become zealots when we’re talking about optimal performance?

In addition to diving into the historical context of fasting, Kylee and Zoe also talk about:

• How social media trends influence athlete behavior (for the sake of 'likes' and 'shares')
• The performance benefits and risks of fasting and low-carb, high-fat diets
• The impact of extreme dietary practices on endurance athletes
• Finding a shift towards more balanced fueling practices in endurance sports

Why are athletes drawn to a mentality of doing more with less fuel? Even if you could do it, does that make it the best way to train and race? Even if you think there are short-term benefits, study after study confirms the long-term costs.

So, instead of being swept up in the latest social media trend, find the fueling plan that works for both Present You and Future You.

Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.

And if you want to join the hundreds of women who have learned how to fuel their bodies with us, Feisty’s Fueled course will be on sale starting in mid-January. Get yourself on the waitlist now.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

In this first-of-its kind episode, Feisty Media podcast hosts Kathryn Taylor (Girls Gone Gravel), Sara Gross (Women’s Performance Podcast), Kelly O’Mara (If We Were Riding), and Selene Yeager (Hit Play Not Pause) unite for a candid conversation about these societal pressures of New Year's resolutions and the pitfalls of Fitness Challenges within women’s fitness culture.

Building positive new habits isn’t a bad thing, but the problem is that most of the challenges, diets, and cleanses often lead to underfueling, which can sabotage your goals as an active woman.

Sharing their own personal experiences with diet culture and disordered eating, Kathryn, Sara, Selene, and Kelly advocate for more self-acceptance and celebrating what the body can achieve, emphasizing overall health over aesthetics. Quite simply - they want you to be fueled for your 2025 goals. 

That’s why we’re launching the Feisty Fueled Challenge in January to foster healthier food and fitness dialogues. This FREE five day challenge will help you dive deeper into some of the internalized messages that we all struggle with, and feel empowered to make smart and mindful decisions about how to fuel in 2025.

Starting January 6th, you’ll receive daily emails from leading fueling & mindset experts that will reframe your mindset around fueling and cover some practical ways to fuel your 2025 goals.

With just 10 minutes each day, you’ll be ready to be your best feisty, fueled self in 2025 and redefine health and fitness on your own terms. 

To sign up for the FREE Feisty Fueled Challenge: 

https://www.womensperformance.com/fueled-challenge 

Julie Rios, MD, specializes in reproductive endocrinology and infertility. She practices at UPMC Center for Fertility & Reproductive Endocrinology and is affiliated with UPMC Altoona, UPMC East, and UPMC Magee-Womens Hospital. You can learn more about her and her work at Julie Rios, MD.

Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.

Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resources

Episode 4 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-4-podcast-resources

Episode 3 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-3-podcast-resources

Episode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resources

Episode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resources

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Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.

This episode also features interviews with Rebecca’s talk therapist Courtney Loving, LPC, who has certifications in Trauma, Military, Trauma Resiliency Model and Havening Techniques, and works as a Mental Health Partner at Higher Ground, serving Military Veterans, their families and supporters. You can learn more about her and her work at courtneyloving.com. Also featured is Sarah* who facilitated some of Rebecca’s psychedelic-assisted therapy sessions. Sarah is a chemist and is a Psychedelics Today Vital trained plant medicine facilitator and integration coach.

* We are using Sarah’s first name only with respect to the sensitivity surrounding the subject matter.

Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resources

Episode 3 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-3-podcast-resources

Episode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resources

Episode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resources

Momentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

Alicia Trbovich, PhD, presented on Domain Targeted Treatment and Rehabilitation Following Sport Related Concussion at the 12th Annual Sports Neuropsychology Society Symposium earlier this year. Dr. Trbovich is a neuropsychologist at UPMC Sports Medicine Concussion Program and Assistant Professor and Fellowship Research Coordinator at the University of Pittsburgh, Department of Orthopaedic Surgery. You can learn more about her and her work at Alicia Trbovich, PhD.

Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.

Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resources

Episode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resources

Episode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resources

Momentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.

This episode also features an interview with Christopher Vaughan, Psy.D., who presented on Rest and the Treatment of Concussion at the 12th Annual Sports Neuropsychology Society Symposium earlier this year. Dr. Vaughan is a pediatric neuropsychologist in the Division of Pediatric Neuropsychology at Children’s National Hospital. He is also Associate Professor, in the departments of Pediatrics & Psychiatry and Behavioral Sciences at George Washington University School of Medicine, and is Fellow and Treasurer, at the Sports Neuropsychology Society. You can learn more about him and his work at Christopher Vaughan, Psy.D. 

Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resources

Episode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resources

Momentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

Brain Storm, presented by Momentous, is a podcast series that follows 7-time World Champion adventure athlete Rebecca Rusch after a violent bike wreck leaves her with a “mild” concussion that turns her world upside down.

Each episode follows Rebecca on her journey to heal her brain and fully return to her demanding, athletic life–a goal that eludes her nearly three years after the crash. The series features interviews with leading experts on the science, understanding, and treatment of concussion and persistent post-concussive symptoms.

This limited series starts Monday, September 2, 2024.

Momentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/

8:30 Chatting with Jenny Casson

17:36 The Feisty team's favourite moments

29:00 Olympians: They're just like us

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11:25 Champions Park

19:40 Sport updates

26:40 Our picks

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6:30 The diving vibe

12:09 Sports

27:35 Proposals and urinals

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10:38 Women's Skateboard Finals

17:05 The vibes of Waterpolo

24:00 Another night of Track

34:30 Our picks

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12:20 Another day of Track & Field

21:15 We talk to the first ever Olympic Triathlete from Guam and the Pacific Islands

29:40 Our picks

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14:09 The final day of swimming

20:45 Kelly gets trapped at the Mixed Team Relay

34:55 Our picks

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5:00 Trampoline gymnastics

9:20 Track has started and it is 🤯

21:25 Kelly's husband tells us all about the Urban Park

26:26 Our picks

Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors. 

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Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors.

Support our Croissants & Commentary Live From Paris Sponsors!

TRIHARD: Use the code FEISTYGAMES for 22% off sitwide at trihard.co, plus you’ll get an extra 5% OFF during sales on top of the already discounted price.

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3:00 Chatting with the head of U.S.A Triathlon - Vic Brumfield

17:50 The overal Team U.S.A ~vibe~

24:40 If you were in charge of the Olympics, what would you change?

Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors.

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10:18 Kelly goes to table tennis

13:30 The challenge of Olympic tickets

20:55 Our picks

Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors. 

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8:10 It's hard being an Olympic spectator.

11:50 Triathlon happened

25:05 Our picks

Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors.

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12:20 Feisty goes to swimming

21:00 Special behind-the-scenes guest

28:25 Our picks

Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors. 

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10:50 Kelly catches up with Cassidy Cook, the first U.S. medal winner of this years Olympics, on the streets of Paris

14:10 The Seine water quality. Will the triathlon be a duathlon?

24:42 Feisty's highlights of the Olympics so far

Join the Women’s Sports Fan Club at fanclub.feisty.co to get entered to win a free “It’s Not a Moment. It’s a Movement” shirt daily, plus you’ll get entered to win our grand prize worth $1,000 from Feisty and our sponsors. 

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In our last pre-Olympics episode, Sara and Kelly talk with Caroline Fitzgerald, CEO and founder of GOALS Sports about the business case for women’s sports. Yes, viewership and investment for women’s sports is on the rise, but what does that mean for these athletes getting paid? For potential sponsors? For fans? 

Even with all the progress that's been made, there's still a massive pay gap between men and women—even in highest-parying sports like tennis and soccer. And, women's sports receive less than 1% of global sponsorship dollars, despite research that shows that sponsors of women’s teams actually see better returns on their investments than sponsors of men’s teams.

It's not just the right thing to do; it's good business to invest in women's sport.

How do we ride this current tailwind? By creating media coverage and accessibility to unlock increased viewership, investment, and (in turn) increased compensation for the players. By building stories and narratives around these athletes. By eliminating the obstacles and limited resources that prevent female athletes from having the best chance to perform at the top-level. Pay them and let them be the badass athletes that they are. 

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

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With its start as a British rehabilitation event post-World War II, the Paralympics has since turned into a bonafide global sporting spectacle with elite athletes competing in many of the same events as their Olympic counterparts.

We're joined by USA Triathlon's Paralympic Program Manager, Lindsey Jerdonek, as well as two USA Paralympic legends, Oksana Masters and McKenzie Coan, who share insights into the challenges, misconceptions, and goals for the continued growth of the Games.

The discussion on the past, present, and future of the Paralympics includes:

• Some of these athletes' personal journeys
• Building a genuine fan base for Paralympic sports
• The classification systems in paratriathlon and other para-sports to ensure fair competition
• Unique obstacles faced by aspiring para-athletes, including the lack of resources and the needed equipment
• How do para-athletes even get into the Paralympic pipeline?
• Creating more exposure, equality, and inclusion for these athletes!

As McKenzie Coan says, "Paralympic athletes are the same elite-level competitors, just like our Olympic counterparts, but we just happen to have physical differences."

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

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Follow us on Instagram:

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

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When we talk about mental health, does that mean optimizing peak mental performance in competition? Does it mean addressing diagnosable mental health conditions, like generalized anxiety or OCR? Do sports relieve or exacerbate these mental health challenges? Or, are all these issues related?

To help us figure out what it means to be a mentally healthy elite athlete, Sara and Kelly are joined by certified mental performance consultant, Danelle Kabush, PhD, RCC, CMPC, who has worked with a number of national teams and world class athletes. They discuss:

• Female athletes and the systemic mental health challenges they face
• The growing awareness and destigmatization of mental health in sports
• Common issues faced by athletes, like confidence fluctuations and performance anxiety
• Creating a balance between sports and personal life
• The definition of a mentally healthy athlete in high-performance sports
• The importance of individualized approaches and proactive measures for mental well-being

Dr. Kabush also gives listeners some tools and strategies to put in their athlete's mental health toolkit. 

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

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This happens all-too-frequently across all levels of competition for female athletes, especially at the elite level.

In this episode, Sara and Kelly delve into the critical topic of energy availability and fueling for female athletes - including the unique challenges women face.

Female athletes are often encouraged to be lean, but not too lean. Muscular, but not too muscular. They should eat, but not too much. These societal pressures too frequently prioritize leanness over health, impacting not just athletes' well-being but also their performance. Additionally, long-term deficits in energy — ie. higher energy output than intake — can have bigger health impacts for women. The Female Athlete Triad, for example, refers to the interconnectedness of menstrual dysfunction, low energy availability, and decreased bone density. As a result, female athletes are much more susceptible to REDs (Relative Energy Deficiency in Sport) — which can lead to numerous health issues.

This week’s expert, Melissa Lodge from the FED Collaborative, discusses these challenges and the consequences of long-term energy deficiency.

She also proposes several strategies to mitigate these risks, including: 

• The need for a balanced approach to nutrition that supports both performance and health.
• A multidisciplinary approach involving coaches, nutritionists, and medical professionals to address the many aspects of underfueling.
• Continued education and resources around REDs and Low Energy Availability to promote sustainable performance.
• Standardized screening and assessment tools to detect early signs.
• The need for protocols and policies within organizations and governing bodies to promote fueling for female athletes.

For more guidance, check out Feisty's Fueled educational course.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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Figuring out how to train (or not) during pregnancy — how often, at what intensity — and what the timeline looks like for moms wanting to return to sport postpartum can be challenging. The research on pregnant and postpartum female athletes has been lacking, and many women face outdated beliefs from doctors and society. That is especially true for moms at the elite Olympic level.

Kelly and Sara are joined by Dr. Shefali Christopher PT, DPT, PhD, LAT, ATC to discuss the latest research on training during pregnancy and postpartum, including:

• How to know you're ready to return to training postpartum?
• What return-to-sport postpartum guidelines exist for athletes?
• What recommendations are there for pregnant athletes?
• Recommended exercises, including lower extremity, core, and pelvic floor work

Sara also shares her personal experiences of being pregnant as a professional triathlete, along with coming back after giving birth.

Not surprisingly, there isn't a "one size fits all" approach — despite what social media might say! — which is why it's important to have a network of support. Factors like childcare, sleep, nutrition, energy deficiencies, and stress all impact a mom's risk for injuries and timeline as they return to training.

What else is needed in the coming years to help more female athletes during this stage of their careers?

Here is some of the key research on postpartum reutrn-to-sport and training during pregnancy:

• Medical consensus on how to know when you're ready to return to running postpartum: https://bjsm.bmj.com/content/58/6/299
• Consensus on designing a return-to-run program: https://bjsm.bmj.com/content/58/4/183
• The four-phase approach to postpartum return-to-run: https://www.themotherrunners.com/site/wp-content/uploads/2024/02/Rehabilitation_of_the_Postpartum_Runner__A_4_Phase.3-2.pdf

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Today, Sara and Kelly talk about surprising moments in the Olympics that have been lost to misogyny and inaccurate coverage. And, Kelly speaks to Maggie Merton about her new book "Better Faster Farther: How Running Changed Everything We Know About Women."

Maggie dives into the history to examine how doctors, coaches, sports associations, and the media fought hard to keep women out of sports. They misreported what really happened, lied about races, and perpetuated medical myths that simply weren't true.

But it's time to learn about all the surprising moments you might not have known from the Olympics and the history of women's sports. Like the female athlete pioneers, including: 

• Stamatis Rovithi, who actually ran the marathon at the very first modern Olympics in 1896
• Diane Leather, who was the first woman to break the 5-minute mile
• Alice Milliat, who started a separate Women’s Olympic Games 
• Jasmin Paris, who was the first woman to finish the Barkley Marathons

Where we are now is a product of where we came from, and still shapes things today.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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

At its core, the Olympic Games were developed to improve international relations and promote unity through sport — except, of course, only among men. In some ways, this global celebration of athleticism has turned into a big business that's about competition, medal count, performances, and money. But in other ways the whole point of a Trials process and expanding the Games to new people and new countries was to create a more universal and diverse event that truly reaches everyone.

Today, Kelly dives into how we've gotten to this point and describes the complicated and confusing Olympic qualification process, including the many ways countries (and even athletes without a country) can get spots to the Games. 

Are the Olympics still achieving their initial goal of promoting peace? Do they help or hurt the host city? What's the best (and most fair) way to qualify for the Olympics?

Is one of the goals of the Olympics to inspire future generations of athletes? According to Chat-GPT, it is. According to Kelly, not so much. 

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Once the Olympics begin, Feisty Media will be live from Paris recording daily podcasts and content with all the behind-the-scenes scoop.

Join us on our Feisty road to the Paris Olympics!

In this first episode, as we prepare for the first-ever gender-equal Olympics, Kelly and Sara wanted to start by talking about the current state of women's sports. They look back at all of the moments and milestones that have made this into a movement — from soccer to tennis, cycling and now basketball, women’s sports are building on top of more media coverage, more infrastructure, and more investment. 

Women’s sports are not an “eat your broccoli” situation. These games and races are exciting! (Don't miss out.)

They also speak with Canadian Olympic basketball star, Shay Colley, about what we can do to keep the momentum and enthusiasm going, including investing our time and dollars, watching and supporting women’s sports and our favorite female athletes. That includes at the Olympic send-off game for the Canadian women's basketball team.

More coverage leads to more fans, which yields more sponsorship dollars, better contracts, and more media.

Sara and Kelly also talk with Shay about what will be different in Paris this year, at this inflection point in the women's sports movement. The biggest change from Tokyo? Fans will actually be allowed at the Games, creating even more support and momentum!  

Finally, they discuss the flaws in traditional sports models and how women’s sports don't have to look the same as men's. Women are in prime positions to develop new models and alternative approaches to pay, play, and grow. 

It’s an exciting time for women’s sports, indeed, so be a part of the many moments that are turning into a MOVEMENT.

Get tickets for the Canada women's basketball send-off game and be a part of setting a national home game attendance record on June 26 in Victoria, BC at selectyourtickets.com

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

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Louise Green envisions a world where everyone can achieve their athletic potential regardless of size and, for 17 years, she’s been creating that world for people in larger bodies through her coaching, programming, and education at bigfitgirl.com and the Size Inclusive Academy.

She joins Sara Gross to discuss athleticism in a larger body. Weight bias is still so rampant in our culture that it’s normalized, but imagine navigating a world that is not made for you — from small doors and cramped fitness studios, to buff trainers and classes focused only on getting lean and “earning a bikini body.” You’re literally walking into a space where people don’t want to look like you.

It’s a traumatic experience, which is why some in larger bodies avoid fitness altogether, especially in public spaces.

It’s not laziness or lack of dedication. It’s not an unwillingness to do the work. It’s the impossible task of trying to fit into an unrealistic “one size fits all” standard and this is the cultural divide Louise is working to close. 

She and Sara discuss:

• Louise’s personal entry into the fitness space and the stereotypes she had to overcome to be recognized
• Our culture’s obsession with thinness 
• Why avoiding fitness is often a trauma response
• Why people in larger bodies are often devalued 
• How she started working with this population and why she feels it’s still important to create safe spaces
• The details of developing curriculums for trainers and fitness centers on how to work specifically with larger-bodied athletes
• Identifying Body positivity vs. body neutrality
• Our complicated relationship with the word, “fat” and the value of owning your own language
• How to work with companies and industries in helping them change and expand their offerings
• Future courses, programs, and books to support this audience

As she says, “If you're hating on yourself all the time, there's no way that you can rise to your highest potential.” This is why she creates programming specifically for women in larger bodies because she undoubtedly believes that anybody and any body can be an athlete. 

Follow Louise on Instagram: @bigfitgirl

Okay, y'all. We are sensing A LOT of confusion around female physiology and training with your cycle. That's why this week, we welcome exercise scientist Alyssa Olenick, PhD to clear up misconceptions about female physiology and performance. Alyssa unpacks what the phases of our cycle are, and how we can work to support our bodies during these various phases. And she is clear that no matter what, we are capable.

Alyssa shares her "miracle baby" story, which was the first spark for her journey in sport and female physiology. She gives us the details of the new studies on mitigating menstrual cycle symptoms and discusses the negative effects of dieting, the importance of carb intake, and the benefits of caffeine. Finally, Alyssa tells us about the impacts of hormonal birth control on training. Take away message? Don't let anyone tell you that your menstrual cycle is limiting.

Follow Alyssa on Instagram @doclyssfitness 

https://doclyssfitness.com/

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

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This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.

Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.

In the final episode of this limited series, Selene and Dr. DiGirolamo answer listener questions around HRT, inflammation, LEA, asthma symptoms, bone density, training and racing around your period, and more, including:

• If you're over 60, do you need to come off of HRT, especially if you've been on it for over 10 years? (Research Study)
• What can an athlete do if a taper brings on a period and the PMS that comes with it?
• How should I address exercise-induced inflammation post-menopause?
• Is there a connection between new onset asthma and asthma-like respiratory symptoms in perimenopause and menopause?
• What are your recommendations around micronized progesterone administration?
• Why am I so lazy to train on days when I'm near my period?
• How do hormones affect your performance in hotter temperature races?
• How do hormonal changes in women over 40 affect nutritional needs and race fueling?
• What are some of the psychological dynamics of hormonal changes?
• What should I expect coming off hormonal birth control after 15 years?
• How do hormonal changes from peri-to-post-menopause affect the quality of our ligaments and tendons and the rate of healing?
• What happens hormonally when you stop elite high-performance sport?
• Breastfeeding and performance. What should women know?

Bottom Line: "We are not victims of our hormones and we are not broken. It's not that our hormones are doing something they're not supposed to do. It's that people have different sensitivities to their own hormone fluctuations. We just need to figure out what our personal path is and use all the tools available to live our best lives."

Listen to Episode 1 of Hormonal

Listen to Episode 2 of Hormonal

Listen to Episode 3 of Hormonal

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.

Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.

During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.

Episode three discusses questions and confusion around hormone related conditions like PCOS, endometriosis, Hashimotos, and more. Plus, Sarah and Dr. DiGirolamo address fertility and egg freezing.

• What do we mean by balanced or imbalanced hormones?
• What might cause hormonal imbalances?
• When people take HRT to get their hormones "back in balance," what does this actually mean?
• Common hormonal conditions and concerns?
• PCOS definition and its effects on reproductive health?
• The difference between hypo and hyper-thyroidism?
• Why thyroid imbalances impair our overall performance, mood, and energy availability
• Endometriosis definition, management, and treatment
• Egg freezing best practices for fertility preservation and recommendations from a fertility specialist

For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.

Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/

Listen to Episode 1 of Hormonal

Listen to Episode 2 of Hormonal

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.

Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.

During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.

Episode two discusses questions around hormonal birth control and IUDs, fertility treatments, and pregnancy, including:

• What are hormonal contraceptives? How do they work? How do they impact what would be a "normal" cycle?
• How does Dr. DiGirolamo counsel women when it comes to hormonal contraceptives and exercise?
• Do hormonal contraceptives make it harder to identify Low Energy Availability and REDs?
• Do women need to stop exercising if they want to get pregnant? 
• What about women who are undergoing fertility treatments? What are the special considerations there?

For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.

Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/

Listen to Episode 1

Research:

https://pubmed.ncbi.nlm.nih.gov/32666247/

https://www.ncbi.nlm.nih.gov/books/NBK164632/

https://www.sciencedaily.com/releases/2006/01/060104232338.htm

https://pubmed.ncbi.nlm.nih.gov/33993156/

https://pubmed.ncbi.nlm.nih.gov/29283683/

https://globalsportmatters.com/health/2022/02/28/what-happens-female-athletes-pill-oral-contraceptives/

https://www.outsideonline.com/health/training-performance/hormonal-birth-control-athletic-performance-research/

https://runnersconnect.net/birth-control-and-running/

https://fasterskier.com/2011/08/it-shouldnt-be-at-all-surprising-a-link-between-birth-control-and-performance/

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.

Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.

During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.

Episode one covers all the basics about your hormones, including:

• How our ovarian hormones impact sports performance
• Whether you really need to sync your training routine with your menstrual cycle
• Why some women are more or less sensitive to their monthly hormone fluctuations
• What happens when your hormones start fluctuating in your 40s or flatten out in your 50s and beyond.
• How to know when and why you might need hormone testing

For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.

Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

After 20 years in a relationship that limited and stifled her, this former advertising professional, turned fitness pioneer and award-winning entrepreneur, became (at age 41) one of the first ever women to participate in Channel 4’s ‘SAS Who Dares Wins’, reaching the final stages after 11 days in extreme conditions at an altitude of 3,000ft in Chile.

In 2021, she and two other women, the Girls Who Dare, set a new World Record for rowing unaided across the Pacific Ocean, confronting her fear of deep, open water to do so. It took 60 days, 17 hours and 6 minutes.

Her most recent endeavor was a five day race in one of the northernmost, remote parts of the world, The Arctic. She covered a distance of over 230km in temperatures of -35 degrees, carrying everything she needed to survive.

Up next? She and a team of three other women (Four the Record) are tackling the World’s Toughest Bike Race, the Race Across America (RAAM), covering 3,000 miles across 17 states in just 7 days. They are attempting to break the women’s world record in this event.

On paper, Vicki is an avid adventurer, but her biggest achievements are less about the adventures, and more about her self-discovery. In times of adversity and extreme difficulty, Vicki learned to tap into her self-reliance, trust, and emotional endurance.

Today, Vicki shares her personal story with Sara, including:

• Her career changes and personal growth from advertising executive to entrepreneur
• How she followed her gut instincts, which led to Vicki opening the first Barre studio in the UK
• The personal and professional growth that stemmed from leaving her controlling relationship
• Her transformation from “non-athlete” to extreme adventurer
• Overcoming her personal fears and adapting to challenges in all of her experiences
• Lessons learned from her personal and physical adversity
• Honing the skill of emotional endurance, which involves understanding, processing, and letting go of emotions, rather than just tolerating them
• Developing the muscles of self-reliance, mental toughness, and resilience, especially in times of turmoil and extreme personal difficulty
• What's next? Another World Record attempt at RAAM and how you can help

Vicki’s story is one of wild bravery and self-knowledge, but her true wisdom comes from her own internal journey and ability to understand her strengths, remain emotionally resilient, and overcome her fears. These are the skills that make her incredible achievements all the more inspirational.

Vicki Anstey Website

Vicki's Instagram

Four the Record RAAM Website

Four the Record Instagram

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

This week, Sara talks with Stephanie Green about the power of breathwork to alleviate anxiety and lift your mood. Stephanie is a Vancouver Islander who lives in Nanaimo. She is founder of OmTown Yoga Studio and is also an ultra runner and mountain biker, turned multi-day adventure racer.

Like so many guests, Stephanie learned how to overcome patriarchal notions that limit women's potential, and used her own knowledge, physical strength, and skill to propel her mental and emotional growth.

Sara and Stephanie discuss:

• Gender dynamics in adventure racing and how women are often seen as "mandatory gear"
• Remaining open and curious to learning new skills, especially as an adventure racer
• How motherhood prepared Stephanie for several races that required patience and sleep deprivation
• How breathing deeply and efficiently can improve running form, economy, and overall athletic performance by connecting the diaphragm, pelvic floor, and core
• Nasal breathing vs. mouth breathing for better health and athletic performance
• Employing simple nasal breathing techniques to reduce anxiety and lift your mood throughout the day
• Using breathwork to manage fear and anxiety in racing and competition

So, breathe deep (through your nose), relax, and enjoy the episode.

Follow Stephanie on Instagram

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

That’s how long Nini Champion and Lisa Roland spent rowing non-stop in the Atlantic Ocean during the 2023 Talisker Whiskey Atlantic Challenge, a 3,000 nm unassisted ocean row beginning in La Gomera, Spain and finishing in the Caribbean port of English Harbour, Antigua.

(For our non-maritime audience, that’s over 3452 land miles and 5555 kilometers!) 

In two-hour increments and through every curveball from Mother Nature imaginable, the ladies traded rowing, eating, and sleeping duties, all while setting a new world record for the women’s pair in this event. 

Sara chats with both Nini and Lisa today as they share details about their inspiration for this feat of endurance, their training regime, how they stayed alert and supportive of each other’s physical and mental needs. 

Yes, it’s extremely important to be physically strong, as they say, but these two women who both have impressive resumes in the sailing industry, also stress the importance of having a strong mindset and a mission-drive goal. 

Their mission? It’s a personal one, especially for Lisa. They raise money for their Bridges Over Water Program, providing scholarships for young adults who have aged out of the foster care system and want to pursue a career in the maritime industry. Lisa herself was a product of the foster care system and, at 15, experienced challenges with addiction and homelessness. Sailing saved her and she and Nini hope to provide the same safety net for others. 

Not only is this an inspiring (and also humorous) look at their race and expedition, it is also an example of two women succeeding together and elevating the possibilities in a male dominated industry — which is women’s performance at its best.

cover photo courtesy of World's Toughest Row

Team Ocean Grown Website

Bridges Over Water Grant Fund

Follow Team Ocean Grown on Instagram

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

This is especially true in the athletic footwear industry where most research has been done exclusively on men and then applied to women as a “smaller version of men.”

Learning this was a lightbulb moment for this entrepreneur with two twin daughters (who also happen to run). Hettas, performance running shoes for women, was born. 

Truth be told, there are multiple differences between males and females in this area as it pertains to anatomy, physiology, and biomechanics and, today, Hettas is leading this charge in female specific research and design, thanks to their relationship with Dr. Chris Napier. Chris is a clinical assistant professor at the Department of Physical Therapy at the University of British Columbia. He is also a member of the Minerva research group at Simon Fraser University. His research interests include running biomechanics and injury prevention, particularly through the use of wearable technology. 

Lindsay and Chris unpack their process from idea to full fledged running shoe. 

They discuss:

• The many anatomical, physiological, and biomechanics differences between male and female athletes 
• How hormonal changes in women could affect training and footwear choices 
• The detailed research studies they conducted to determine what women actually need
• The three shoe types and why they chose the specific materials and design
• The power of building community and receiving feedback from female runners
• Their plan for growth and product expansion
• Their dream research projects 

Not only are they providing a practical product to help women perform better, but Hetta’s is also mission driven to lead the way in women’s research, encourage female business leadership, and close the confidence gap between males and females in the athletic industry. 

And, according to Lindsay, Chris, and the entire Hetta’s team, there is no better way to serve young girls and women- especially their own daughters. 

This week, we feature a recent episode of the Feisty podcast Hit Play Not Pause, hosted by Selene Yeager, with guest Dr. Elizabeth Comen.

From being burned as witches to being barred from attending medical school, from being dismissed as hysterical to well, just being dismissed, from being shamed to being sexualized, the medical system has a long, sordid history in how it treats women and women’s health. And those toxic roots still poison the waters we have to navigate to this day. If you’ve ever wondered why we’re so far off the back with regards to our understanding of women’s health and wellness and treatment, this week’s guest Dr. Elizabeth Comen, author of All in Her Head: The Truth and Lies Early Medicine Taught Us About Women’s Bodies and Why It Matters Today has some answers.

Elizabeth Comen, MD, has dedicated her medical career to saving the lives of women. An award-winning, internationally sought-after clinician and physician-scientist, Dr. Comen works as a medical oncologist with a specialty in breast cancer at Memorial Sloan Kettering Cancer Center and is an assistant professor of medicine at Weill Cornell Medical College. She earned her BA in the history of science from Harvard College and her MD from Harvard Medical School, then completed her residency in Internal Medicine at Mount Sinai Hospital and her fellowship in oncology at Memorial Sloan Kettering Cancer Center. She lives in New York City with her family. You can learn more about her and her work and buy her book at www.drelizabethcomen.com

Resources

All in Her Head at Amazon

Cover photo credit: Deborah Feingold Photography

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

A pervasive myth, even, is that women no longer want these aspects of fun, recklessness and exhilaration, but is this true?

Author, Caroline Paul, explores this topic in today’s conversation with Sara Gross.

Her latest book, TOUGH BROAD, is a deeply researched exploration into the science and psychology of the outdoors and our place in it as we age. Caroline spoke with adventurous women around the country about their aging journeys and the activities that have changed their lives – including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examines the different ways that activity and the outdoors can help us age better, become happier, and improve our spirit, mind, body, and heart.

As you’ll hear, it’s never too late to learn and explore something new, even if it is just a simple walk outdoors. Our brain is constantly rewiring and can become even more innovative and creative with our pursuits as we age.

So whether it’s bird watching, mountain biking, or (yes) even wing walking, know that adventure awaits, regardless of your age.

Order TOUGH BROAD

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Arielle shares her journey from marketing at Nuun Hydration to leading Oiselle, emphasizing the value of marketing to women in sports to build confidence and experience the transformative power of sports and community.

Knutson, a lifelong athlete, reflects on her background in gymnastics, and her transition to running and IRONMAN triathlon, highlighting the impact sports have played on her own self-discovery, goal-setting skills, and discipline. 

Sports, of course, also translate into her leadership style, where she emphasizes transparency, personal connection, and predictability as key elements in her effective team leadership.  

Arielle and Sara also share advice for women aspiring to senior leadership roles, including: 

• Overcoming imposter syndrome, 
• The role of mentors in personal and professional growth
• The importance of asking questions and continuous learning 
• Embracing challenges with confidence and openness

Since her time at Nuun, Arielle has been pioneering growth in sports and business for women. Now, at the helm of Oiselle, she’s ready to soar. 

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

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

Support our Partners:

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Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “healthy” ones. As she says, we need to put ALL food on a level playing field.

Follow Holley's new account on Instagram @holleyfuelednutrition

And visit her website at https://holleyfuelednutrition.com/

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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That’s what Sara discusses today with Traci Carson PhD, an epidemiologist with expertise in women's health and performance. Traci shares her personal journey with amenorrhea and the lack of information she received, which is what has ultimately influenced her field of work. 

They touch on the complex challenges of addressing disordered eating in sport environments and the importance of prevention and treatment, plus different contraceptive methods and their effects on hormones and one’s ability to ovulate and, ultimately, conceive.  

Topics include:

• The impact of culture and media on athlete bodies
• Addressing the psychological component of eating disorders
• Understanding and responding to hunger cues
• The significance of fueling the body after exercise for daily activities and function
• The longterm implications of underfueling on bone health and reproductive systems

Ultimately, along with continued education, it is crucial to have more women modeling healthy behaviors and showcasing body size diversity in order to change perceptions and help young women understand the potential long term impact of short term decisions.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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They discuss:

• How her upbringing as a first generation Japanese immigrant shaped her personality and work ethic
• What qualities she carries with her today as a former competitive swimmer
• Her background in the outdoor industry from cashier to Senior Vice President of Strategy, Marketing, Communications, and Public Affairs at REI
• Her tenacity to find a way to get what you want (even if it means writing your own job description!)
• Spotting potential in others and nurturing talent

And, as president of Oiselle (until February 1st!), Atsuko also highlights the importance of women-led and women-owned brands and the impact of sports on personal growth.

As she says, “When women’s hearts are full, they build community. They go out, they gather, and they grow.”

As Atsuko demonstrates, women have the power to transform communities and lives.

And that can change the world.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Co-founders, Dimity McDowell and Sarah Bowen Shea, share the evolution of Another Mother Runner, from book signings at race expos, to the virtual powerhouse it is today. Now, with three books, multiple podcasts, blogs, social media content, training programs, annual retreats, and more, Sarah and Dimity have created a vibrant and supportive space for mothers and women in the running world.

Sarah and Dimity share their insights into their phenonenal growth:

• Finding the content gaps in the running world for women and mothers
• How the women's running industry has changed in the last twenty years to support female athletes who are also mothers
• The importance of listening and creating safe spaces for frank discussions on female specific topics
• The impact of human connection in keeping the community thriving and expanding

Throughout the conversation, Sarah and Dimity unpack their personal experiences, plus some heartwarming and humorous stories behind AMR, a brand that has not only transformed the running landscape but has also created a global sisterhood of empowered and happy runners.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Over the last couple of years, women's sports viewership numbers have been hitting record highs. A lot of impressive stats have been thrown around, like 'women's sports is set to become a billion dollar industry in 2024' and 'the percentage of sports media dedicated to women is up from 4% to 15%.'

But what does that really mean?

• How are these numbers calculated?
• Is a billion dollars or 15% actually good in the business of sports?
• What are the business advantages of investing in women's sports?
• What can we all do to help to help the industry grow to create more opportunities for women's sports and athletes?

It all gets unpacked as Sara and Caroline make the business case for women's sports.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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Not surprisingly, that has come with difficult moments and plenty of trolls. She’s been sexually harassed, she’s had to wear sexy outfits with extra cleavage, and she’s been patronized and talked down to. She’s had to “play the game.”

Sarah, fortunately, is also a witness (and an unapologetic advocate) to the massive growth of women’s sports thanks, in part, to her work in the media. 

Sara and Sarah discuss:

• How her interest in comedy led to her sports journalism career and how she still uses humor to her advantage
• Finding ways to keep doing her job in the midst of harassment and being treated differently than her male counterparts. 
• Why we need to keep bringing more diverse perspectives and cultures to sports reporting even though much is still run by white males
• How the younger generation and the proliferation of streaming platforms are huge for growth in women’s sports
• How we can invest more heavily in women’s sports and not simply be "well-intentioned"
• The positive change of finally seeing women athletes as strong and powerful role models as opposed to just infantile girls or sex objects
• Why pushback and opposition are part of the inevitable growth process

The proof of progress is in the growing numbers and followers; however, a wave of popularity always faces pushback and opposition. Our role is to recognize that the work doesn’t stop. 

As Sarah says, we must be grateful and present in the moment that we've earned and worked for, and still make sure that we’re continuing to be proactive.

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Sara unpacks this topic with Dina Griffin, MS, RDN, CSSD, CISSN, METS II, and founder of The Nutrition Mechanic. Dina and Sara discuss the concept of gut health, which has expanded beyond just bowel movements and colon cancer, to include the many ways the gut affects our overall health and well-being.

Topics in their discussion include:

• What do we mean by "gut health"?
• Signs and symptoms of poor gut health
• Why it’s hard to diagnose and treat gut health issues
• The unique gut health challenges women face
• Why your birth method (vaginal or C-section) may impact your gut health in adulthood
• The difference between a probiotic and a prebiotic and when we may need them
• How hormonal changes impact gut microbiome
• The impact the exercise stress can put on the gut, potentially leading to gut issues
• How to manage gut health challenges during training and racing
• When to include more or less fiber in your diet
• Best practices to improve gut health and strategies for introducing more fiber-rich foods without causing discomfort

Because gut health and the microbiome are such complex subjects, and because multiple factors affect the health of the gut, there is no “one size fits all” solution to addressing gut health issues; however, Dina emphasizes consumption of fiber-rich foods, including fruits, vegetables, legumes, and probiotic foods like kimchi and sauerkraut to feed the microbiome.

To learn more about Dina Griffin and her work, follow Nutrition Mechanic.

Navigating the waters of perimenopause can be daunting whether you’re in them, or will be eventually. What if there was someone who could be your guide? Well, this week, we welcome Selene Yeager to do just that. As the host of Feisty Media's Hit Play Not Pause podcast, author, and overall menopause guru, Selene shares what she wishes she knew before she entered perimenopause - and how lifting heavy really is THAT great.

Selene & Sara discuss the many ways perimenopause impacted their performance, and how plyometrics, lifting heavy, and fueling properly helped turn this around. Selene also explains how serious some of the 36 symptoms of menopause can be for our mental and physical health and why we need to advocate for ourselves. Whether you’re going through the menopause transition now, or will be - this is the podcast for you.

Follow Selene on Instagram @fitchick3

Follow Feisty Menopause on Instagram @feistymenopause

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Creatine is having a moment and, as today’s guest, Shannon O’Grady says, “Creatine has been waiting for its moment for decades.”

Shannon has her PhD in Nutritional Physiology and is the COO and Chief Product Officer of Gnarly Nutrition, where she leads product research and innovation across their entire line of products.

Today, she and Sara focus their conversation on creatine.

Creatine is the most studied ergogenic aid and, early on, was pigeonholed as mostly a bodybuilding supplement. 

Research is now clear that the benefits of creatine are far greater than just increased muscle mass (although that’s a great benefit). It has been shown to help in:

• Recovery
• Injury prevention
• Cognitive function and brain health
• Heat tolerance
• Treatment in psychiatric disorders
• Aging athletes and female athletes
• Increased power for endurance athletes

Sara and Shannon discuss what creative is, how it’s produced and synthesized, how it could possibly provide all of these benefits, the best types, dosages, and the importance of being NSF Certified for safety and efficacy in a “wild west” industry. 

The advantages of creatine supplementation are clear and the question has gone from, "Why would I take that?" to "Why wouldn't I?"

Growing up as a soccer player, Gina had aspirations of playing in the Olympic games, but multiple knee surgeries and injuries sidelined her dream and she was told she would never run again. A friend at the gym where she lifted weights suggested cycling and she did eventually make it to the 2008 Olympic Games — as a track cyclist. 

Gina holds a Master's in Exercise Science, focusing on strength and conditioning, and now works with clients of all ages and levels in her business Train with Grain. She has been in the strength and conditioning field for over 20 years and has worked with World Champions, Olympians, and people striving for better health and personal greatness.

Gina and Sara discuss: 

• Her athletic journey and giving into her raw athletic talent to go from soccer to elite-level cycling
• A harrowing race at the 2008 Olympics, where she finished ninth
• Her early love of weight training and its impact on her cycling performance
• Working with endurance athletes on both strength and conditioning to improve resilience and running economy
• Adapting (or not!) strength and conditioning programs for aging athletes 
• Introducing plyometrics, balance, spatial awareness, and postural work for master's athletes

Gina’s programs are available in-person and online at Trainwithgrain.com and her YouTube channel is also at @trainwithgrain

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Jamie’s own passion for sports has been a lifelong source of joy and community-building and she is passionate about creating a platform for diverse role models, specifically women and girls from underrepresented groups to share their stories and inspire others.

In this conversation, Jamie and Sara discuss storytelling and running a media company from several perspectives, including:

• Creating diverse perspectives and stories that will elevate women from all countries, religions, and abilities
• Starting a media project about women athletes with little funding
• The value of mentorship and surrounding yourself with positive influences
• Investing in relationships with people who inspire and support personal growth
• Celebrating the “wins” along the way
• Learning entrepreneurship through the lens of elite athletes - developing resilience, handling setbacks, and understanding the journey is never linear

Women’s sports media coverage is on the rise and thanks to the work of Mittelman and Flame Bearers, these stories of elite female Olympians and Paralympians will be celebrated and honored for years to come — and continue to make their way into people’s hearts.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

“Every cell in our body contains protein. You need protein in your diet as it’s essential for repairing and rebuilding, especially muscle post-exercise. This makes protein a fundamental nutrient to consider in more depth if you’re an active individual.”

But, how much do we need? Do the needs of endurance athletes differ from those of strength athletes? How do our protein needs change during our cycles, or even into menopause?

Dr. Emily Jevons answers those questions and more as we take a deep dive into protein in this episode. Emily has a PhD in Exercise Physiology and Nutrition. She is a lecturer in nutrition specializing in sports nutrition, exercise physiology/metabolism, and eating disorders. She and Sara unravel some of the questions and confusion around protein, including:

• how much you need to support your activities
• protein intake comparisons for athletes based on body weight and activity level
• when protein powders and beneficial supplements
• protein and carbohydrate needs and options post-exercise
• protein suggestions for vegans & vegetarians
• good sources of protein for both omnivores and herbivores
• How protein needs may differ during your monthly cycle

Take homes: Try to consume protein at regular intervals throughout the day, consider each meal and if there is a protein source. Choose high-quality proteins with high amounts of essential amino acids (leucine is very important for muscle building), these are amino acids our bodies can’t produce ourselves.

Follow Emily Jevons:

@emilyjevonsnutrition

@emilyj.tri

Recommendation conversions:

0.8g per kg BW (0.36g per lb) general population

1.3-1.7g per kg BW (0.60-0.77g per lb) for strength training but some people may benefit going up to 2g per kg per BW (0.91g per lb)

1.2-1.4g per kg BW (0.55-0.64 per lb) for endurance training but a higher protein intake might be recommended when doing more frequent, prolonged or high-intensity endurance sessions or when training with low glycogen availability.Review on fuelling the female athlete specifically states 1.2-1.5g per kg of body weight consumed as 4-5 meals of 0.3g per kg body weight.

Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. Eur J Sport Sci. 2022 May;22(5):684-696. doi: 10.1080/17461391.2021.1922508. Epub 2021 May 20. PMID: 34015236.Research paper: distributing 30g of protein at each meal, resulted in greater muscle protein synthesis (i.e. how we build muscle) than a meal pattern that skewed most of the protein toward dinner with small amounts at breakfast and lunch.

Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Epub 2014 Jan 29. PMID: 24477298; PMCID: PMC4018950.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

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Quite simply, it’s because of the massive gender gap in science and research that we’ve often been left guessing about the “whys” and “hows” of being in a female body. Society and cultural norms have also told us to “keep quiet” about our periods and reproductive system and, sadly, many women our age were told to do just that. 

Dr. Kate Clancy and her book Period: The Real Story of Menstruation, answer and uncover the many mysteries of the female body. She blends history, personal experience, and science to challenge many of the myths and false assumptions that have defined the study of the uterus.

Clancy is an American biological anthropologist who specializes in reproductive health. She has a BA cum laude from Harvard University in Biological Anthropology and Women's Studies. She also has a PhD in Anthropology from Yale. Currently, she is an Associate Professor at the University of Illinois, in the Department of Anthropology. Her additional research and policy advocacy work focuses on sexual harassment in science and academia.

Today, she and Sara discuss her book and a wide range of topics including:

• The ongoing gender gap in research and science
• Challenging the assumption that menstruation causes iron deficiency
• The uterus’ adaptive role in pregnancy as an active participant in the process
• Follicular waves and their role in ovulation
• Women have a sperm crypt?!
• Environmental stressors that can affect menstruation and the endocrine system
• How weight and beauty standards are culturally constructed and can be harmful to all bodies
• The complex truths of evaluating the COVID vaccine’s impact on women’s reproductive system

"Human biology or any biology," says Dr. Clancy, " is just wild and wonderful." After this conversation, we know you'll agree.

In a crossover with Feisty Media’s Business of Fitness podcast, Sara Gross shares her entrepreneurship insights on how to evolve as a leader in a growing media company and continue to make compelling content that both inspires and pays the bills.

Molly Hurford is a writer and podcaster obsessed with getting more women into endurance sports and has launched several initiatives to support girls and women in athletics, including her most recent endeavor, Strong Girl Publishing.

They discuss how Sara and Feisty Media balance multiple online and in-person projects, how they make viral content, plus how and when to take the leap into new initiatives.

They also talk highlights from the upcoming Feisty Business Accelerator, taking place January 4th and 5th in conjunction with USAT’s Endurance Exchange conference, and why continuing education is vital - even for the most seasoned entrepreneur.

In particular, they discuss:

• What Sara and Feisty Media have learned from developing and selling online courses
• How to foster a successful and engaged community
• The value of being in person at flagship events like the IRONMAN World Championship
• How to make content that people actually want to consume - and steps to making that content go viral
• How continuing education as a CEO helped Sara feel more confident in her role
• How Sara learned to hone in on her leadership instincts
• Networking the right way and what you’ll learn by attending the upcoming Feisty Business Accelerator in January

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

As a founder of Springbok Analytics, Silvia uses AI-powered technology to deliver detailed insights for muscle health, performance, and longevity across both males and females, advancing medicine for all and finally closing the gender gap that is prevalent in scientific research.

Today, Silvia discusses her current research projects, how sex differences affect every part of our body, how AI is creating rapid change for women’s health and sports performance, and most importantly, why women have better calves (you can’t argue with science!)

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Feisty Media has teamed up with the Vinfast IRONMAN for this education session on how to handle the post-race blues, a normal occurrence among endurance athletes. 

Host Sara Gross welcomes an expert panel to discuss:

• Signs of the post-race blues
• Why this happens after a major event
• Suggestions on how to honor your body and mind in this transition period
• How to discern if you need outside help
• Activities to consider during the off-season
• Going into the new year with a fresh batch of Mojo!

Experts include:

Dr. Erin Ayala - @erineayala and @skadisportpsychology

Marilyn Chychota - @marilyn_chychota or https://www.marilynchychotacoaching.com/ 

Jennifer Vollmann - @jennifervollmann or https://www.findingendurance.com/

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

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But what was at first exhilarating, quickly became poisonous.

Today, Ali and Caroline share their story of what can only be described as living and training in a toxic and abusive training environment.

Both recount experiences of extreme gaslighting, food restriction, verbal abuse, manipulation, and egregious abuse of authority.

They discuss what that looked like for them, how they handled it, and the physiological and emotional repercussions they have suffered. They both also share why they stayed at the time and how the healing process has continued since they left. Most importantly, they talk about signs and red flags of an abusive coaching relationship and empower listeners to trust their instincts. If it doesn’t feel right, it simply isn’t.

Knowing this and taking action to leave the relationship may just save your life and your career. As Caroline and Ali can attest, you can emerge and start to heal.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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Yes, that's right. In conjunction with the historic all-womens IRONMAN World Championship race in Kona, Feisty Media hosted three different panels relating to female athletic performance.

In this session, Feisty Media host, Selene Yeager, welcomed a panel of experts on harnessing your female physiology, both physical and psychological.  

In addition to understanding your body and seeking professionals who understand female athletes, the panel also discussed the mental aspects of racing as a woman - from battling imposter syndrome to developing a mental race strategy for the best performance on race day. 

The expert panel included:

Erin Carson: 

Erin is a Health and Human Performance Specialist and Owner of ECFIT Performance Strength, NSCA - Certified Strength and Conditioning Specialist. Erin has also been awarded USA Triathlon Strength Coach of the Year.

Erin has been a strength coach for many well-known stars of endurance sports, including Miranda Carfrae, Kara Goucher, Abby Stevens, Flora Duffy, and 4 out of the top 5 women at IRONMAN 70.3 World Championships in Finland were ECFIT Athletes!

Lynda Rowan:

Lynda started as an Event Director for triathlons and, inspired by the finish line excitement, she decided to try the sport herself and ended up with a podium finish in one of her early attempts. The rest is history as the story goes! As a dual citizen Australian and American, Lynda has competed in all distances: Sprint, Olympic, 70.3, and Ironman. She represented USA and Australia at ITU World Age Group Championships and has been a coach for 30 years.

Megan Tobin:

Megan is a multiple IRONMAN 140.6 and 70.3 finisher, 70.3 World Championship qualifier, and marathon swimmer. Megan coaches for TMT Coaching and the non-profit One with the Ocean. She also coaches for both Golden Gate Triathlon Club and the SF Triathlon Club. She is a certified short-course and long-course triathlon specialist and lives in Boulder, Colorado where she is also a women’s specific training program specialist.

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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The panelists did reference the World Championship; however, these mental strategies are applicable to any major race or endeavor.

• How to handle race day nerves
• How to stop "self-sabotaging"
• What to do when things go awry
• Tips for staying "in the moment" on such a long day
• Turning weaknesses into superpowers

The expert panel was led by Feisty CEO, Sara Gross and featured:

• Craig Alexander, 5x World Triathlon World Champion, founder Sansego Coaching
• Lauren Vallee - Clinical Counselor and USAT L2 Coach, Valiant Endurance
• Michelle Simmons - Head Coach, Team BSC Triathlon
• Anne Robie, Executive Coach, Darshan Leadership Consulting

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Is sport-specific strength like swimming with paddles, and doing big gear work and hill repeats enough to “check the box”? Or, should an athlete carve out time for gym-specific work like deadlifts and squats? If so, when and how much?

To piece together the puzzle of combining strength training with endurance training, Sara Gross welcomes performance coach, Marilyn Chychota, to the Women’s Performance Podcast.

Marilyn has an exemplary career as both a professional athlete and coach. She's an Ironman winner, state champion in cycling and powerlifting, and also a competitive crossfitter. She develops personalized coaching and training plans for athletes through her business, Marilyn Chychota Coaching, and was instrumental in helping Sara Gross win two Ironmans.

Today, Sara and Marilyn unpack the mixed messages that are prevalent when it comes to combining strength training and endurance training. 

They discuss:

• Knowing the strength needs for different sports and matching those to the goals of the athlete
• Some of the outdated myths of strength training - it will make you slower, bigger, etc.
• Different categories of strength training and knowing which moves and styles are best for personal goals
• How every plan should be athlete-specific; there is no “one size fits all” when it comes to strength training
• Accounting for overall Training Stress (TSS) when it comes to developing a strength training routine so that it enhances performance, and doesn’t inhibit progression
• Importance of strength training as we age
• How natural strength, body type, and past training experience affect a strength program
• The differences between open-chain and closed-chain exercises and how they relate to an athlete’s goals.
• Understanding the impact of strength training on endurance athletes' nervous system and hormones, impacting recovery
• Putting it all together on the schedule — how and when to schedule strength around a busy endurance training schedule. 

A well-planned and well-executed strength plan will optimize an athlete’s performance in their sport, but it needs to be comprehensive and highly individualized based on the athlete’s goals, recovery, and balance between other sports. 

This is a quote from today’s guest, Michèle Letendre, six-time CrossFit games athlete and coach of some of the fittest people on earth. 

Michele owns Deka Comp where she coaches amateur and elite athletes alike, including Patrick Vellner, who was recently crowned the 2nd "Fittest Man on Earth" at the 2023 CrossFit games.

As Michele discusses, the concept of the “fittest on earth” is rooted in the CrossFit methodology, which emphasizes performing well across various tests, rather than specializing in one specific area. 

Today, she and Sara discuss:

• Michele’s personal transition from water polo player to competitive CrossFit athlete
• Types of negative experiences or pushback she has received as a woman in coaching
• Qualities she sees in performance-minded athletes
• The Importance of intrinsic motivation in the pursuit of excellence
• Qualities of good and bad coaches 
• How she learns from her athlete's feedback
• The massive progression and growth of women in CrossFit
• Building confidence through weightlifting and learning new skills

Strength training can boost confidence by making you feel good about yourself and giving you a sense of accomplishment.

Needless to say, coaching in this arena requires competence, confidence, and creativity and Michele Letendre thrives on all three. 

Learn more at: https://www.dekacomp.com/

Follow Michele on Instagram: @dekacomp

So, more exercise must provide more mental health benefits, yes?

No, says the research.

Here to dig into this topic is Jill Colangelo, a writer and researcher who studies the relationship between mental health and ultra endurance sport. Jill is currently a Research Affiliate in the Department of Forensic Psychiatry at the University of Bern and writing mental health-focused articles at Triathlete Magazine and across Outside Media.

Today, she and Sara discuss the delicate balance of mixing ultra-endurance training and mental health and ask, "Do the positive effects of exercise stand up through volume and intensity?"

They cover:

• The type of person who tends to get overtrained
• Drawing the line between healthy and unhealthy
• The concept of having an off-season and why it’s vital to health
• What should your mindset be when it comes to exercise?
• What do we mean by “ultra-endurance culture?”
• The pitfalls of glorifying and mythologizing ultra-endurance athletes as “heroes”
• Jill's work in the world of social media and mental health
• What do you wish people knew about mental health?

As Sara says, “At the end of the day, people go through a lot worse than running a marathon and we have to ask who are the true heroes. Jill’s research is extremely helpful and relatable and I think we can all learn from her wisdom.”

Jill Colangelo's Website

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

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To bridge this awareness gap, Sara Gross welcomes Pippa Woolen Peters and Holly Brooks from Project RED-S. Project RED-S is the digital clubhouse for RED-S awareness, prevention, and support. As it says on its website, Project RED-S is, “A place where people of all ages, genders, abilities, and activities can come together to learn how to prevent or overcome Relative Energy Deficiency in Sport. A place to pursue peak performance in a healthy body and mind. Where, instead of winning at all costs, it’s about winning without compromise.”Project RED-S takes an athlete-to-athlete approach to their education and resources because both Pippa and Holly have had their own life-changing experiences with RED-S.

They discuss:

• The implications that low energy availability has had on their personal and professional lives
• How to recognize and address red flags of disordered eating in athletes
• The difficulty in determining when an athlete’s dedication to their sport crosses the line into disordered behavior, such as obsessive clean eating or an excessive focus on performance
• The pressures to conform to a certain body type in sports and the need for more diverse role models
• Why initiatives like Project RED-S focus on “the long game” and not short-term results and gratification
• How to determine your body’s needs and rebuild trust in yourself

From personal stories to support, science, and mentorship, Project RED-S is an all-inclusive resource for helping athletes “nourish to flourish.”

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Since Title IX passed in 1972, there has been extraordinary growth in women’s sports and performance. 

However, for decades, athletic research primarily conducted on males has simply been applied to women, and as we’ve discovered, when the standard of performance is based on that one type of person, it skews our understanding of what is considered “normal physiology.”

Christine Yu, author of the new book Up to Speed - The Groundbreaking Science of Women Athletics speaks with Sara Gross about the future of research on women athletes. 

As Yu says, “Women and female athletes need specific research that reflects their personal experience to provide appropriate and specific guidance from nutrition and injury prevention, to customized training, and even clothing and gear.”

So, what reputable science and research is out there for performance-minded women? And, how can we apply good science to our lives in order to boost performance and remain healthy for years to come?  

Sara and Christine discuss this and more, including:

• Why females have often been considered “messy” and “poor subjects” when it comes to research studies on athletics 
• The impact good (and bad) research can have on female athletes, especially when it comes to longevity in sports and overall health
• How more female scientists and researchers are asking the right questions and leading the way to close the gender gap in research
• What surprised Christine the most when researching and writing the book?
• What angered her, and what has she applied any of the good research in her own daily life?

Maya Angelou once said, “When you know better, you do better.” Yu’s book provides an understanding of how we go to this point and, thanks to the vigilance of others, how we are starting to do better.

Order Up to Speed - The Groundbreaking Science of Women Athletics 

Follow Christine on Instagram: @cyu888

Allison Campbell is a PhD candidate studying female athletes' cardiac structure and function, and athletic performance through different hormonal profiles. This includes puberty, the menstrual cycle, as well as the the effects of different methods of contraception. Through this research, Allison is hoping to provide answers for female athletes to help guide them to choose a method of contraception that is best for them.

Today Allison and Sara discuss:

• Different types of contraceptives available for women
• The difference between hormonal and barrier methods of contraception
• How hormonal contraceptives can affect us as active women
• The social and cultural impact of contraceptives for female athletes
• The link between hormonal contraception and mental health
• Some questions to ask both yourself and your healthcare provider when choosing which method of contraceptive is best for you

As a former collegiate athlete herself, Allison's journey in finding the type of contraceptive that is best for her has lead her down this path to helping other women find answers for themselves as well.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

• Bedsider Birth Control Support Network

Carla DiGirolamo, MD, PhD, is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in infertility and menopausal medicine. She is also a CrossFit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Health. She is a MedFit Care provider and provides weekly workouts and medical updates at her Substack newsletters, Athletic Aging and Performance Edge.

Dr. DiGirolamo is also an expert contributor to our new Feisty STRONG course (the founding cohort is on sale through September 1st). 

Today, she and Sara share their thoughts on:

• Society’s changing views on women and strength
• Overcoming the image of the “prototypical” female in the 1980s
• What CrossFit gets right that other training programs don’t
• The importance of strength training for women in different phases of life, from puberty to postmenopausal, and how that affects their strength training.
• How strength training can help optimize lean muscle mass, protect joints against injury, and prevent injury in teenagers and young women.
• Why strength training makes you better at whatever sport or physical activity you do
• How strength training improves cardiovascular health, particularly in reproductive years

As Dr. DiGirolamo says, “We’re looking at all of these fancy supplements when the answer is right in front of us. You don’t even need an Olympic weightlifting set to do it."

Once you know the "why," then you can learn the "how," and that's where the Feisty STRONG course comes in. This online course not only provides a 16-week training plan, but also provides a deeper understanding of all of the factors that go into strength training. Learn more HERE.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

The problem is, up until now, no one has defined what that even means. Gyms are intimidating spaces that haven’t traditionally been welcome spaces for women, and for decades we’ve been sold a bunch of BS to lift light so that we don’t “bulk up.”

So, where do we begin on developing a Strength program, specifically for women? How can we find a program that is safe, efficient, and effective? The answer? RIGHT HERE. 

Sara welcomes Barbell Medicine coach Cassi Niemann on the show to introduce Feisty’s brand new online course, STRONG. 

The Feisty STRONG course is not just a lifting program. It provides information about goal setting, the physiology of strength training, and how it affects our muscles, tendons, bones, and hormones. 

STRONG is a guide on how to think about our strength program through the different stages of our lives like puberty, midlife, pregnancy, postpartum perimenopause, and post-menopause, and it’s also a guidebook for fueling your lifting program and how to remain injury free.

Today, they answer:

• Why lifting is important to everyone, but especially women
• The strength and confidence boost from lifting heavy
• A proper age to start a proper strength training program
• How to mitigate the traditional barriers to entry, like having "the perfect form" and access to equipment
• How to fit strength training into an already busy training schedule
• The optimal frequency and volume of strength training to affect change
• Key movements of focus when starting a strength program
• Why “specificity” isn’t a huge factor at the beginning

Enrollment for our founding STRONG program starts on August 23rd at: https://www.womensperformance.com/strong

Not surprisingly, that has come with difficult moments and plenty of trolls. She’s been sexually harassed, she’s had to wear sexy outfits with extra cleavage, and she’s been patronized and talked down to. She’s had to “play the game.”

Sarah, fortunately, is also a witness (and an unapologetic advocate) to the massive growth of women’s sports thanks, in part, to her work in the media. 

Sara and Sarah discuss:

• How her interest in comedy led to her sports journalism career and how she still uses humor to her advantage
• Finding ways to keep doing her job in the midst of harassment and being treated differently than her male counterparts. 
• Why we need to keep bringing more diverse perspectives and cultures to sports reporting even though much is still run by white males
• How the younger generation and the proliferation of streaming platforms are huge for growth in women’s sports
• How we can invest more heavily in women’s sports and not simply be "well-intentioned"
• The positive change of finally seeing women athletes as strong and powerful role models as opposed to just infantile girls or sex objects
• Why pushback and opposition are part of the inevitable growth process

The proof of progress is in the growing numbers and followers; however, a wave of popularity always faces pushback and opposition. Our role is to recognize that the work doesn’t stop. 

As Sarah says, we must be grateful and present in the moment that we've earned and worked for, and still make sure that we’re continuing to be proactive.

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Turns out, a LOT.

Sara Gross welcomes athlete and business founder, Carina Hamel to discuss the parallels between high performance and running a business. Carina has been a lifelong athlete, achieving national success as an NCAA Nordic skier at the University of Vermont and as a member of the US World Junior Ski Team.

As a business professional prior to co-founding Bivo, Carina founded a footwear development company that specialized in helping brands from creative direction to manufacturing. At Bivo, Carina is responsible for strategic planning, hiring, community outreach, and more.

Together, as female CEOs, former professional athletes, and parents, Sara and Carina discuss:

• How has an athlete prepared you for the entrepreneurial journey
• How she and her husband developed the idea of Bivo
• A “Day in the Life” as a parent and entrepreneur
• Juggling personal time with work time
• Creating a business plan and strategic plan to grow the business
• Her Hiring Process and how to find the right people
• Learning from her biggest failures
• The 80-20 rule
• How she manages the stress and risk of running a business
• Advice for turning a side hustle into a full-time gig
• Her struggles with motivation or making tough decisions

A great athlete, like a successful entrepreneur, has the ability to create a plan, execute on the plan, adapt when necessary, and trust the process. Equipped with this mindset, Bivo is on course to continue to succeed for years to come.

Learn more at DrinkBivo.com

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

The 2nd Annual Tour de France Femmes avec Zwift took place Sun, Jul 23, 2023 – Sun, Jul 30, 2023, an eight-day event that has rapidly become the biggest stage race in women's cycling history and, while there have been iterations of a women’s Tour de France in the past, they have never been as organized, funded, and supported as the event is now. 

In 2022, the Tour de France Femmes staged its first edition in the current format with the support of Zwift as a title sponsor.

As Director of Women’s Strategy for Zwift, Kate Veronneau is often credited for making the Tour de France Femmes avec Zwift happen, although she would never say that.

Cassondra Spring is the Global Brand Manager at Liv Cycling, another major sponsor of the Tour de France Femmes avec Zwift.

Together with Sara, they discuss:

• Behind-the-scenes details and unfolding drama from the event
• Why the female 8-day race format is so dynamic, exciting, and captivating
• The vibe, reaction, and response from spectators and fans on the ground and at watch parties around the globe
• The positive ROI for these companies that go well beyond just increased sales and visibility
• The global excitement of the Tour de France Femmes avec Zwift and how this event is part of an overall wave of popularity in women’s sports
• The pride in working for companies that put women first and how their work has opened doors for more global female participation across cycling and all sports.

The 2023 Tour de France Femmes avec Zwift wrapped up on July 30th but there’s no doubt, with leaders like Cassondra and Kate, the impact and results will resonate for events and generations to come. 

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Through her leadership, Great Britain was described as a “sporting superpower” after the 2016 Rio games, winning more medals than ever before.

Dr. Ross is also a founder of The Well HQ, helping female athletes thrive in health, sport, and life through their online resources, courses, and debut book, The Female Body Bible.

Yes, female athlete research has improved in the last few years, but Dr. Ross continues to push the envelope on how she can increase education and knowledge of this latest research to help coaches, trainers, parents, and athletes take agency for their health and put the research into action.  

Today, she and Sara discuss:

-Their takeaways from the recent Female Athlete Conference

-The intersection and individuality of your menstrual cycle on exercise performance

-What we do know about the role of estrogen and progesterone in the cycles and how this may affect performance

-Hormonal contraception and its potential impacts on athletic performance

-Making informed decisions about your body

-How best to educate female athletes on new research, along with getting this knowledge into the hands of coaches, trainers, and parents

-Creating performance gains from a foundation of health - good sleep, nutrition, proper fueling, and stress management

-The recent release of the Female Body Bible book - what response and impact has it had?

-What’s surprising Dr. Ross in the world of female research these days?

-Why women are often seen as "fragile" to researchers

As she notes, “The fragility is not your body. The female body is AMAZING. The fragility is in the system which has completely overlooked the fact that you need to know about sports bras, menstrual cycles, and pelvic health. It’s important to celebrate the female body and we do that by understanding it better."

The Female Body Bible

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Lauren Fleshman has many titles - from being one of the most decorated American distance runners ever to recently releasing her book, Good for a Girl - a New York Times best-seller. But all of this accomplishment doesn't come without difficulty. This week, Lauren gets real with us and shares her experience of disordered eating, motherhood, and mental health.

Discussing the stereotypes placed upon female athletes, Lauren explains why an "ideal race weight" doesn't exist. Further, she and Sara share their experiences of depression, and what it means to find yourself again through movement. Finally, Lauren highlights the importance of confidence for performance and how she’s helping the next generation of women and girls excel.

Follow Lauren on Instagram @fleshmanflyer

Purchase her book at https://www.laurenfleshman.com/

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

Intimacy and sexual satisfaction are important factors when discussing women's performance. That's why this week we bring you North America's top sex and relationship expert, Dr. Jess O'Reilly. Sara and Jess discuss all things sex, and how satisfying sex can enhance performance in your daily life.

Jess gives us an outline for how we can discuss sexual intimacy with our partners, and truly get to the root of what we want. With communication at the forefront, Jess gives space for all types of "wants", and provides a non-judgmental and open approach to understanding our deepest desires.

Follow Jess on Instagram @sexwithdrjess

https://www.sexwithdrjess.com/

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/

Sign up to Receive The Feisty Women's Performance Newsletter:

https://feisty.co/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

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

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

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

The self-described goal of the FAC is to close the disparity in research and treatment of female athletes and promote the understanding of female athletes' unique and understudied physiology and lived experience, as well as clinical best practices and interdisciplinary calls-to-action.

Feisty’s own Sara Gross, Kelly O’Mara, and Selene Yeager attended the conference and, today, they share with you some of their personal thoughts and key takeaways from the three-day conference, along with some wish list topics that certainly warrant more discussion and research. 

They recap:

• What we continue to learn about the menstrual cycle and its effects on performance
• How to close the gap between new research and communication to coaches and trainers
• Why we still don’t know enough about nutrition, even with continued research on REDS and LEA (Low Energy Availability)
• Why we need a better frame of reference when describing pain
• The disconnection between body composition and performance

Most agree that we are at an inflection point with women’s sports and performance which is why, now more than ever, it’s important to keep asking the right questions and creating ways to communicate research quickly and efficiently to those up-and-coming performers for years to come.

Read Selene Yeager's Recap of the Female Athlete Conference

Learn more about the Female Athlete Conference