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143. Why The All In Approach Is Not the Best Fit for Every Athlete · Eat More Carbs | A Period Recovery Podcast

• 0:00
  Hey girlies, just a quick reminder before we dive into
• 0:02
  today's episode. The information shared on this
• 0:04
  podcast is intended to be general sports nutrition advice
• 0:07
  and education related to period recovery for female athletes.
• 0:10
  This is not specific to anyone individual and it may or may not
• 0:13
  apply to your situation. If you are looking for
• 0:15
  personalized guidance, be sure to apply to our RBSN Period
• 0:18
  Recovery nutrition coaching program.
• 0:20
  Our four month period recovery program is designed to help you
• 0:22
  sustainably get your period back and keep it.
• 0:24
  You can apply now to get started in our program and we'll leave
• 0:27
  the link for the program below. This is the Eat more Carbs
• 0:29
  podcast. Hello and welcome back.
• 0:36
  This is the Eat More Carbs podcast.
• 0:38
  We're Riley Beatty Sports Nutrition, and we're a team of
• 0:40
  dietitians and we talk every Thursday about sports nutrition
• 0:43
  for the girlies. I'm Jenna and I'm the host of
• 0:45
  this podcast. And I'm Riley.
• 0:46
  I'm the founder of Riley Beatty Sports Nutrition.
• 0:48
  We like to call it around here our BSN.
• 0:50
  We're super excited to talk with y'all today.
• 0:52
  Before we get into today's episode, we are going to do our
• 0:54
  high and low. So sharing just a little bit
• 0:56
  about our week, the good, and the parts we wish had gone a
• 0:58
  little bit differently. Riley is always can you kick us
• 1:00
  off? I'm so excited about today's
• 1:01
  episode and my high actually has to do with today's episode
• 1:05
  because today we're talking with Lily.
• 1:07
  Lily's my high. She's just so awesome.
• 1:09
  Lily's been with RBSN since May and she's moved into a full time
• 1:13
  role in like September. I know that you all are just
• 1:16
  kind of getting to know Lily, but I know that you agree with
• 1:18
  this. Shut up.
• 1:18
  But Lily's just the best. Lily is the best.
• 1:21
  Lily is the best. And I just, I'm so proud of her.
• 1:24
  She was an intern with RBSN for like 2 years before she came a
• 1:28
  contract employee and then she became full time at RBSN like a
• 1:31
  couple of months ago and she is just so awesome.
• 1:33
  She does much amazing work behind the scenes at RBSN.
• 1:36
  And then now that she has her own clients, she's just doing
• 1:38
  such a great job with them and they're getting their period
• 1:41
  back and they are just doing so well.
• 1:42
  So and she doesn't know that we're talking about hers today.
• 1:45
  But huge shout out to Lily. I'm going to echo that big shout
• 1:48
  out to Lily. She does so much.
• 1:49
  She also has like clients that love her and I just wish
• 1:52
  everybody got to know her as much as like we know her because
• 1:55
  she is such an amazing person. Yes.
• 1:58
  And you and I talk about this all the time, but when our goals
• 2:00
  for 2026 was to hire Lily and we were able to do that in 2025.
• 2:04
  So I think that's just like a really big high for me and kind
• 2:07
  of just a high for the year kind of ending up as now we're
• 2:10
  obviously at the end of 2025, which is crazy.
• 2:13
  Yes, it is wild that we're close to the end of 2025, but Lily
• 2:17
  didn't know that one of our internal goals was to hire her.
• 2:20
  And I think that we both were like so excited when she was
• 2:23
  like, Oh yes, I would like to work at RBS.
• 2:25
  And we were like, Oh my goodness, like she wants to work
• 2:28
  here because obviously, like, we weren't going to force her to
• 2:30
  work with us, but it was so exciting because we wanted her
• 2:32
  specifically as the dietitian at RBSN.
• 2:34
  Yeah, I know. And don't worry guys, we did not
• 2:36
  pressure Lily into working at RBSN.
• 2:38
  I promise she came here on her own free will.
• 2:41
  We love Lily, team Lily and you guys are going to hear from her
• 2:43
  today on on the episode. So, so excited about that.
• 2:46
  My low actually has to do with Charlie.
• 2:50
  Not that Charlie is a low. She's never a low.
• 2:52
  She just does some funny things. And I just, I, I don't know, I
• 2:55
  have to share this one situation that is ongoing in the house
• 2:58
  right now. If you were not familiar with
• 3:01
  Emer Cars podcast or me, I ran the New York City Marathon at
• 3:04
  the beginning of November. So my husband Robs and I, we
• 3:07
  went to New York City for a couple of days and then Charlie,
• 3:10
  my daughter stayed here with my parents at my house in North
• 3:13
  Carolina. Girly did great.
• 3:14
  She's an independent woman. She did start to kind of miss us
• 3:17
  like on the last couple of days that we were gone.
• 3:19
  So we brought back like a little gift for her.
• 3:22
  We brought back this sloth and I should have grabbed it so I
• 3:25
  could have showed you, but we brought back this sloth that has
• 3:27
  like the I heart New York. Everybody knows what that looks
• 3:30
  like. We were so excited because she
• 3:31
  loves animals. She has like all of her little
• 3:34
  stuffed animals, like in her room and she, you know, sleeps
• 3:37
  with a couple of them and all that stuff.
• 3:38
  And we were so excited to give it to her.
• 3:39
  And she hates the sloth. She is like not a sloth girl at
• 3:43
  all. She literally walks around the
• 3:45
  house being like, no sloth, no sloth, no sloth.
• 3:48
  And we keep trying to like insert it in different places
• 3:51
  because you're like clown like, like the sloth.
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  And she is like, no sloth, no sloth.
• 3:54
  And we'll like put it different places is like I I don't like
• 3:58
  the sloth at all, Mom. Wait, that's so wild.
• 4:02
  Wait, let me go get it. It's so cute.
• 4:03
  I'm going to show. You, yeah.
• 4:05
  It's so cute. Oh it is so cute I.
• 4:09
  Know. Oh my gosh, wait, that's so
• 4:11
  cute. You think that she doesn't like
• 4:13
  it because it's associated with you guys leaving and coming
• 4:16
  back. I think so because I keep like
• 4:18
  trying to put it like we do like a little tea party thing.
• 4:21
  So I put all of her animals, like in the circle and she'd be
• 4:24
  like no sloth. Like she's so like aware that
• 4:26
  she's like no sloth, no sloth. If you talk to her like you
• 4:30
  wouldn't hear the no sloth. And I'm like, OK man, no sloth.
• 4:34
  We'll be away. Like Robbie and I will sometimes
• 4:37
  like, hug it like, oh sloth or like, we'll put it between US
• 4:40
  and like, give it a hug and just.
• 4:41
  No sloth. She is not a fan.
• 4:44
  It's so sad, but it's fine. One day she'll like the sloth.
• 4:48
  Yeah, she will. Yeah.
• 4:49
  So how are you? How's everybody?
• 4:51
  Everybody's good. This week is good.
• 4:53
  I am really excited to share my high with you because it's kind
• 4:56
  of a compliment to both of us. I have a client.
• 4:59
  She is the sweet. She always asks me like how I'm
• 5:02
  doing things like that whenever we get on a call and I'm like,
• 5:04
  we're here to talk about you. And the other day we were on a
• 5:07
  call and she was like, I was listening to the podcast and you
• 5:10
  and Riley were talking about how old you were.
• 5:12
  And she was like, I didn't think it was possible for you guys to
• 5:15
  be that age. She was like, I was convinced
• 5:16
  you were like 26. And that was the best compliment
• 5:20
  I have received in years. I was like, thank you.
• 5:24
  Thank you so much for saying that.
• 5:25
  I'll be sharing my skin care secrets like I can walk out of
• 5:29
  this day is like the happiest person ever because like we are
• 5:32
  no longer 26. I was like a thrilled, like that
• 5:35
  is such a nice compliment when you are 30s and and so I think
• 5:41
  you're in your 20s. OK, this is the issue though.
• 5:43
  Is it because of what we look like or because how we act?
• 5:47
  You know, I'm not going to clarify.
• 5:48
  I'm going to go with that. It's because of what we look
• 5:50
  like, because that's what I want to believe.
• 5:52
  Yes, that's what I'm going with you OK.
• 5:54
  Thank you, Har. So that's my height is that.
• 5:56
  VIP. We are youthful.
• 5:58
  Yeah, exactly. So from my youth, one of the
• 6:01
  things that I like to do during the day, this is my flow is
• 6:04
  occasionally if it's a beautiful day, I will get up and I will
• 6:08
  take a walk. Just clear my mind, walk around
• 6:10
  the neighborhood. Not a long walk or anything like
• 6:12
  that. Just to get some fresh air and
• 6:14
  some sunshine on a particular day.
• 6:16
  I decided that I was going to call my mom and talk to her
• 6:18
  through my headphones because I was like, I'm going to walk for
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  15 minutes. Just do the little loop around
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  the neighborhood, say hello to my mom, just catch up for a
• 6:24
  minute. I still can't believe this
• 6:26
  happened. So I'm on the phone with my mom.
• 6:28
  I'm kind of, I'm going to say I'm I'm complaining about
• 6:31
  something. I am complaining about something
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  and all of a sudden I feel a very sharp pain in the back of
• 6:38
  like right below my calf muscle on the back of my leg.
• 6:42
  And I dropped some big cuss words and my mom is immediately
• 6:46
  like, OK, Janelle, like I understand, but like that's a
• 6:49
  little bit of a heated reaction and I smacked the back of my leg
• 6:52
  because I immediately knew it was something.
• 6:55
  Do you remember how I was being chased around by that freaking
• 6:57
  Hornet all summer long? It got.
• 7:00
  And nature. Something is I am not right with
• 7:03
  the animal world here. I could have, I don't know
• 7:05
  what's going on, but the IT Oh my gosh, Riley.
• 7:08
  I felt it between my fingers and then it flew off.
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  Then of course I'm like, Oh my gosh, because I have some food
• 7:14
  allergies and my mom is allergic to Hornet stings.
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  And so she was like, you need to get home immediately.
• 7:19
  She's like, you need to take Benadryl, like you need to get
• 7:21
  back home. And I was like, I work until
• 7:23
  8:00 PM tonight. Like that is not that is not an
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  option for me like I have. And she was like when I got
• 7:29
  stung by a hormit, she's like my entire leg swelled up.
• 7:31
  Let me tell you, I don't know that I'm allergic, but my
• 7:34
  reaction was pretty strong and I still have like a big red mark
• 7:39
  on the back of my leg that itches so badly.
• 7:42
  This like Stinger was stuck in my leg.
• 7:45
  I had to pull it out. I have a picture of it.
• 7:47
  It stung and hurt so bad. Like my leg swelled so much that
• 7:51
  like when I walked, when I took a step, like it felt tight all
• 7:54
  the way up the back of my leg. OK, Jenna, I think 2026 is gonna
• 7:57
  be your year. Gosh, I hope so.
• 8:00
  Isn't that wild? I couldn't believe it happened.
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  I would like lift my leg up and show you the back of my leg
• 8:05
  right now, but then my foot would be in the screen and
• 8:07
  that's like definitely not what I'm putting online is pictures
• 8:09
  of my feet. But yeah, that's what happened.
• 8:11
  I will send you pictures offline of my Hornet attack.
• 8:14
  That stuff hurts. It does not fine I.
• 8:17
  Remember when I was rocking into my interview at UCLAI got strung
• 8:21
  by a bee? No, you didn't wait.
• 8:22
  Maybe it's good luck then, because you got that job.
• 8:25
  I did get that job even though my arm had swollen.
• 8:27
  I was like had tears in my eyes and I was I loved to feel.
• 8:31
  Like they're like, ma'am, are you okay?
• 8:33
  Do you like Yep, everything is fine.
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  I did not know that it got you in the.
• 8:38
  Arm. It got me in the arm.
• 8:39
  Yeah, I remember 'cause I was like, oh, and then I was like,
• 8:41
  Oh my God. And then I was like, they're
• 8:43
  like, well, come on in. I'm like, okay, I can do hard
• 8:46
  things. Yeah, no, it hurts.
• 8:47
  Like I would have also said some cuss words I did say.
• 8:51
  Cuss words, but Oh yeah, I like screamed to them out loud and my
• 8:53
  mom was literally like, OK, that seems like a little bit of a
• 8:55
  harsh reaction for what you're complaining about.
• 8:57
  Which in all fairness, it was like my mom was 100% right.
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  That was a very strong reaction to what I was complaining about,
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  but not as strong enough reaction to being stung by a
• 9:06
  Hornet. I'm glad your leg is OK.
• 9:08
  Yeah, me too. It's still there.
• 9:09
  Maybe you're mildly allergic. Maybe, but I also don't know
• 9:12
  because then of course like I have AMD from ChatGPT now about
• 9:15
  Hornet stings and apparently they can last several days for
• 9:19
  the reaction to subside. I might have a few more days of.
• 9:22
  This only to live with a physician.
• 9:25
  Right. Yeah, I like texting him.
• 9:26
  And I was like, the Hornet got me.
• 9:27
  And he was like, what are you talking about?
• 9:29
  Like sending him a picture of my leg with the Stinger hanging out
• 9:32
  of it. Do you want to see?
• 9:34
  OK. I also love that we can't share
• 9:36
  like life updates with each other, like live because we're
• 9:38
  like, we have to save them for the bug, do you see?
• 9:41
  Oh my God. It got me good.
• 9:45
  I'll take a picture and show you the back of my leg.
• 9:47
  So that's Milo. We are talking though, about
• 9:50
  different approaches to period recovery.
• 9:52
  So today we're having Lily on the podcast talking through a
• 9:55
  case study for an athlete that we worked with here at RBSN that
• 9:59
  actually got her period back. I love these episodes.
• 10:01
  I think that's so much fun to talk kind of a little bit about
• 10:03
  like what we do behind the scenes with the athletes we work
• 10:06
  with, but also just like highlight the success.
• 10:08
  Today we're actually talking through one of Lily's clients.
• 10:10
  If you haven't met Lily yet, she is one of our performance and
• 10:13
  staticians here at RBSN. Before we kind of talk about her
• 10:17
  specific athlete for confidentiality, some of the
• 10:19
  details have been altered just to protect our client.
• 10:22
  Lily we're super excited to talk with.
• 10:24
  You today super excited to chat with y'all.
• 10:26
  Before we jump in, I just want to quickly kind of clarify
• 10:28
  something too because we are talking about the all in
• 10:30
  approach today and we are not saying that the all in approach
• 10:34
  is not a good approach for some athletes.
• 10:36
  We are just letting you all know a case study where an athlete
• 10:40
  tried the all in approach and it didn't work for them.
• 10:43
  We were with a lot of athletes at RBSN.
• 10:45
  Some of them will attempt the all in approach and it works for
• 10:48
  them. Some like a different approach.
• 10:50
  That's our whole thing here at RBSN is we're really focused on
• 10:52
  helping you find the right approach for you.
• 10:54
  A lot of athletes are really nervous to start this journey
• 10:57
  because they are worried that they're going to have to stop
• 11:00
  exercise. As Lily always says, now they
• 11:02
  have to turn their life upside down.
• 11:04
  That is not what we're trying to do when we share this episode
• 11:08
  with you and when we work with you in our period recovery
• 11:10
  program. Again, everybody is going to be
• 11:12
  different and I just really want to clarify about that because I
• 11:15
  personally have spoken out a lot about how the all in approach,
• 11:18
  like is it A1 size fits all approach?
• 11:20
  And I think it confuses some people since a lot of the time
• 11:23
  the all in approach is kind of the gold standard for getting
• 11:26
  your period back. And within our program here, we
• 11:28
  do work with a lot of individuals and a lot of them
• 11:30
  don't follow that approach. All right, Lily, why don't you
• 11:33
  share a little bit about the athlete that you worked with?
• 11:35
  What's this athletes background and what was happening when she
• 11:38
  first came to you? Yeah, for sure.
• 11:39
  So this athlete is a competitive athlete, but more of a
• 11:43
  recreational competitive athlete.
• 11:45
  So she is in that post grad era. She's training for a high rocks
• 11:48
  race. So that was when we first met.
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  That's what her goal was. She had already signed up for
• 11:53
  her race. She couldn't stop training.
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  She wasn't going to back out. She came to us wanting to try
• 11:58
  and get her period back while still training.
• 12:01
  And so we kind of had to go at it with knowing that there were
• 12:06
  some aspects of her training that were non negotiable and she
• 12:09
  had to fit in fueling to match her training.
• 12:12
  We get a lot of of athletes that apply to work with RBSN because
• 12:15
  they're in situations similar to this particular client where
• 12:19
  they've either signed up for a race or they have a commitment
• 12:22
  to a school program or they're running competitively and they
• 12:25
  cannot take a break from training.
• 12:27
  It's not an option for them. But what were some of the main
• 12:29
  concerns that you noticed for her specifically when she first
• 12:32
  came to work with you? I would say one of the main
• 12:34
  drivers of hers was that she wasn't making progress in her
• 12:37
  training. She was had no energy all the
• 12:40
  time and she wasn't recovering well.
• 12:42
  She was having trouble like having hard training sessions
• 12:46
  within days of each other because she was sore for like a
• 12:49
  week and that isn't conductive to then training to do a race.
• 12:54
  She was having issues with sleep, she was having issues
• 12:56
  with recovery. And she came to us really afraid
• 13:00
  that we were going to tell her that she needed to stop
• 13:02
  training. And so exploring that and
• 13:06
  hearing that she didn't have to lose that training side was
• 13:10
  something that she was really excited to hear.
• 13:13
  But it was one of her main concerns going into this
• 13:15
  journey. Like I mentioned at the
• 13:16
  beginning episode, like when you look online, there's a lot of
• 13:19
  conversation about like the all in approach.
• 13:21
  So before we talk about if that was the right approach for this
• 13:24
  athlete or not, Lily, can you share what the all in approach
• 13:26
  is? Yeah.
• 13:27
  So the all in approach is kind of a way of getting your period
• 13:32
  back, take out training and you increase your food, which of
• 13:36
  course makes sense for us to get out of low energy availability
• 13:39
  because we're correcting that energy deficit by taking away
• 13:43
  that energy output that we're putting into training and
• 13:46
  increasing the intake. And it might not be at the same
• 13:49
  level that you increase intake as if you were training.
• 13:52
  Is there a specific energy intake that people are usually
• 13:54
  trying to hit? With this approach usually
• 13:56
  around that like 2500 calorie mark is kind of the calorie goal
• 14:00
  for the all in approach. So with working with this
• 14:03
  athlete, did you feel like the all in approach was the right
• 14:05
  approach for her here or did you decide to take a different way
• 14:09
  of going about things? Yeah, so I briefly mentioned
• 14:12
  that she was training for something.
• 14:13
  She had a specific goal in mind. So it wasn't the right approach
• 14:17
  for her. Because even if she had done the
• 14:20
  all in approach and say she got her period back in four weeks,
• 14:23
  she still would have to then increase her training.
• 14:26
  And her training would be even harder then because she would
• 14:28
  have a shorter amount of time to prepare for her race.
• 14:31
  And she also would go back to likely old habits because even
• 14:36
  if she was eating 2500 calories with the training she would need
• 14:39
  to be doing, it likely would not be enough.
• 14:41
  So it sounds like the all in approach didn't provide the
• 14:44
  sustainability for her to continue to train after she got
• 14:47
  her period back. Exactly.
• 14:49
  And I think of course we want our periods back.
• 14:52
  That's what drives people to do one-on-one coaching or get some
• 14:55
  help with it. But a big part of it is keeping
• 14:58
  it. And so if you have goals that
• 15:01
  might stray away from what you're doing when you are trying
• 15:04
  to get your period back, you have to learn how to be
• 15:07
  sustainable with it and keep your period even when your goals
• 15:10
  change. I think a big thing that you
• 15:12
  said that would resonate with a lot of people is that if you hit
• 15:15
  a certain caloric intake for not training and then you were to
• 15:19
  increase training without then also increasing fueling or
• 15:22
  learning how to appropriately fuel for your training, then it
• 15:25
  makes sense that we would then again be in a negative energy
• 15:28
  balance. Yeah.
• 15:29
  Because it's all about working on that balance.
• 15:32
  We have to make sure that we aren't negative because that's
• 15:35
  when we start down regulating different systems in our body.
• 15:38
  So no matter what your life looks like, you can down
• 15:41
  regulate, even if you're training a bunch or even if
• 15:43
  you're not. What did working with her look
• 15:45
  like that allowed her continue to train and work towards her
• 15:48
  goal of getting her period back? Yeah.
• 15:50
  So I think education was a big part of it because she was so
• 15:54
  sure that she was going to have to cut back on training and not
• 15:58
  be able to do the things that she liked.
• 16:00
  So building awareness of what her body needs when we're in
• 16:03
  these high training intensity blocks.
• 16:06
  And also kind of focusing on that why like you want to be
• 16:10
  successful in your performance, you want to hit these goals.
• 16:14
  How does period recovery fit into that?
• 16:16
  And how can we increase your fueling to match that even
• 16:19
  though like we are going to keep training?
• 16:21
  Did the idea of the all in approach, or potentially having
• 16:23
  to stop training altogether, ever deter her from attempting
• 16:26
  to work towards period recovery? Yeah, I mean, it's hard,
• 16:29
  especially when we're starting at a place where her initial
• 16:33
  intake was very, very low. So matching her training needs
• 16:38
  was already higher than what she had been seeing online of the
• 16:42
  2500 calories today. She had that number stuck in her
• 16:45
  mind that it was hard for her to go over that.
• 16:48
  So working on that mindset of that she's different than
• 16:50
  someone who's doing nothing all day and cutting out training, It
• 16:54
  also kind of challenged her a little bit to think about what
• 16:57
  she really wanted, and she realized what she really wanted
• 17:00
  was to run this race. She didn't want to give up her
• 17:03
  training. So you all decided that the all
• 17:05
  in approach wouldn't work for her.
• 17:07
  What were some of the things that you did decided to
• 17:09
  implement with her? Because I think a lot of the
• 17:10
  times, like people hear us talking about on this podcast,
• 17:13
  OK, hey, you don't have to, you know, do all in, but you do have
• 17:17
  to make changes. Yeah, of course.
• 17:19
  Like your period's not magically gonna come back by you deciding
• 17:22
  to start working towards it. Like you do have to make
• 17:25
  changes, especially when we're at training.
• 17:27
  Of course, having recovery days was really, really important for
• 17:30
  her. Although she had this set date
• 17:33
  that was her race, she still had to recover.
• 17:35
  And we also really focused on around training fueling, so
• 17:40
  making sure that we're having a good pre and post, which are
• 17:42
  just great fueling opportunities for us to take advantage of,
• 17:45
  especially when she already felt like her meals were a lot.
• 17:50
  So first focusing on her pre and post was really important, and
• 17:54
  then we later were able to modify her meals as her hunger
• 17:59
  cues and everything started to wake.
• 18:01
  Back up, I think it's a good place to start with a lot of
• 18:03
  athletes is like around training because it's really clear to
• 18:06
  like see the benefit, understand the why behind changing those
• 18:09
  things. And it sounds like those types
• 18:11
  of things really resonated with her where she could like maybe
• 18:13
  we understand that like when we're training, we do need more
• 18:16
  energy and all of those things, which I think is a really like
• 18:18
  beneficial tool to understanding why we're making the changes
• 18:21
  that we are during period recovery.
• 18:23
  Yes, especially when you can't go back on training and that's
• 18:27
  the goal you're trying to reach. But period recovery is just like
• 18:30
  a double goal. I also think too, that when you
• 18:33
  have that training stimulus in there and you have that training
• 18:36
  purpose, it sometimes can be easier to increase your fueling,
• 18:39
  especially in the beginning if you're scared to do that because
• 18:42
  it gives you a reason and you never need a reason to fuel your
• 18:44
  body. But I do think that having that
• 18:46
  reason or that feeling focus of fueling, you know, before and
• 18:49
  after training to help benefit your training can be a really
• 18:52
  great first step for a lot of people. 100%.
• 18:55
  So we know that this particular client did end up getting her
• 18:57
  period back, which is incredible, but what do you
• 18:59
  think actually helped contribute to making sure that she did
• 19:02
  recover her cycle? I think a big thing was making
• 19:05
  sure that it was consistent and also sustainable.
• 19:09
  So she was busy. She wanted to train for this
• 19:12
  race, making sure that meals, snacks, pre and post training
• 19:17
  and also her sleep was really important, that we didn't
• 19:19
  sacrifice. All those things fit into what
• 19:22
  her life already looked like, and she could support her body's
• 19:25
  demands and training with what she was already doing.
• 19:28
  You guys really came up with a plan that like fit into her life
• 19:31
  versus just giving her a plan that covers kind of a blanket
• 19:34
  statement of this is what you should do.
• 19:36
  Yeah, for sure. And everything's different for
• 19:39
  what people like and don't like. And sometimes people have a
• 19:42
  bigger or some people like breakfast more and things like
• 19:45
  that. So making sure that we were
• 19:48
  matching based off of her training needs and also her
• 19:51
  overall day of intake was really important.
• 19:53
  And because these changes were so realistic and they fit into
• 19:56
  her plan, it sounds like they stuck.
• 19:58
  Yes, they did. I mean, she immediately felt
• 20:01
  different as we started incorporating good feeling
• 20:04
  habits around training and so that stuck really easily,
• 20:08
  especially as her training increased.
• 20:09
  But once she started to buy in a little bit more and start.
• 20:13
  Those results and she was making progress in her training.
• 20:16
  It was a lot easier to start making those changes to her
• 20:19
  meals and snacks as well. Where is she at?
• 20:21
  Now, so she's still competing. She actually just had her high
• 20:25
  rocks race that she did well in and she's training for another
• 20:28
  race soon. It's all about keeping her
• 20:30
  period now and she's learned the life skills instead of being
• 20:34
  handed a meal plan that she follows every day of the week.
• 20:37
  She knows how to modify it based off of what her training looks
• 20:40
  like in a way that was going to set her back and not take her
• 20:44
  period away again. It's like learning how to fuel
• 20:46
  for her movement versus just fueling.
• 20:49
  Yes, you have to feel your training, especially when you
• 20:52
  aren't wanting to do something like the all in fueling has to
• 20:56
  change. We have a lot of athletes who
• 20:57
  are listening who might be considering the all in approach.
• 21:00
  If they are considering that, what would you want them to
• 21:02
  understand about the all in approach versus the approach
• 21:05
  that you took with this individual athlete?
• 21:06
  Yeah. So all in does work, but it
• 21:09
  isn't going to work for everyone.
• 21:11
  So really looking at what your lifestyle is, what your
• 21:14
  priorities are in life, Do you need movement?
• 21:17
  Is movement something that is good for your mental health?
• 21:20
  Is it something that you do as a social activity?
• 21:23
  There are reasons to want to keep in movement.
• 21:27
  And so you don't have to sacrifice all of that.
• 21:30
  There are so many more aspects that go into period recovery
• 21:33
  than just energy and energy out. And it's really important to
• 21:37
  consider all of that and look at your lifestyle factors and
• 21:40
  decide what's best for you because you can get your period
• 21:43
  back while still. Training, like Riley mentioned
• 21:46
  at the beginning, the all in approach is definitely a tool
• 21:48
  that can be used by athletes, but it shouldn't be used as like
• 21:51
  the universal solution. Every single athlete is
• 21:53
  different. All of their training is
• 21:55
  different, Their situation is different.
• 21:57
  There's definitely athletes that exist in this world that cannot
• 22:00
  because of a contract, take time away from sport and they
• 22:03
  understand the importance of getting their period back.
• 22:06
  And those situations should be taken into account when we're
• 22:09
  looking at like their period recovery journey because it
• 22:11
  should be individualized just like your training is
• 22:14
  individualized for your sport. Like a sprinter's training looks
• 22:17
  very different from the like goalie of a soccer team's
• 22:19
  training. Those two things are different.
• 22:21
  So you're feeling should be different and your approach to
• 22:24
  solving a problem should be different.
• 22:26
  And there is always more than one way to increase your feeling
• 22:29
  and make sure that you are in a positive energy balance if
• 22:31
  you're working towards getting your period back.
• 22:33
  Yeah, and I think that's something that a lot more girls
• 22:35
  need to hear and that it isn't 1 answer and that.
• 22:38
  Doesn't mean that if you want to work towards period recovery and
• 22:42
  you don't want to take out movement, but just like Lily
• 22:44
  said, nothing else changes. If you want to continue to train
• 22:47
  while you're working on period recovery, your fueling has to
• 22:50
  change. And also to like, just because
• 22:52
  you're continuing to train, I think a big misconception, a big
• 22:55
  myth is that you might not have to gain weight.
• 22:57
  And I want to like quickly address that because sometimes
• 23:00
  you have to gain weight to get your body into a healthy place.
• 23:03
  And I do feel like that is a little bit of a misconception
• 23:06
  and something that we talk about all the time because you are
• 23:08
  going to have to make changes. And this is a little bit of a
• 23:11
  tough love situation right now, but like, this is something that
• 23:13
  you need to hear and your body is likely going to have to
• 23:16
  change and it might not change a lot.
• 23:17
  And I think that's another big myth with the all in approach as
• 23:20
  you hear, you know, people are like, I didn't work out for two
• 23:23
  months and I gained X amount of pounds and now I don't like my
• 23:26
  body. I don't feel confident.
• 23:27
  My performance is crap. And again, like, there's not
• 23:30
  one-size-fits-all. This journey is different for
• 23:33
  every single person. But like, it's important to
• 23:35
  understand the expectations. Just because we're continuing to
• 23:38
  train doesn't mean that we're not going to see changes or.
• 23:40
  You're going to have to make changes.
• 23:41
  Right. Yeah, you're going to have to
• 23:42
  make changes and it's still going to be hard, but.
• 23:45
  You can do hard things. I think it just highlights the
• 23:47
  fact that like the period recovery process should be as
• 23:51
  unique as the person that is going through it. 100%.
• 23:54
  Willie, do you have any final tips for anyone that is starting
• 23:57
  or considering the period recovery journey?
• 23:59
  I think just reiterating what I said of look at your life and
• 24:03
  decide what's best for you because that's all that matters
• 24:06
  and what's going to be sustainable for to help you keep
• 24:08
  your period, not just get it back.
• 24:10
  That might be a tough conversation to have with
• 24:12
  yourself. So take some time to do it
• 24:13
  because you deserve to have the conversation.
• 24:15
  Thank you so much, Lily, for sharing about this particular
• 24:18
  client that you worked with to help get her period back.
• 24:21
  If you are listening to this podcast and you are celebrating
• 24:23
  getting your period back or you have questions about getting
• 24:26
  your period back, please leave them in the comments below.
• 24:28
  We would love to continue to celebrate that big win with you.
• 24:31
  If you have questions for Riley, Lily, or myself, you can always
• 24:34
  reach out to us and find us online.
• 24:36
  You can find Riley at Easy Sports Nutrition, you can find
• 24:39
  Lily at Lily Reimer Nutrition, and you can find me at Jenna dot
• 24:42
  Fisher dot news. We will leave all of our links
• 24:45
  in the podcast description. Thank you again for listening to
• 24:47
  this episode. Please make sure you rate,
• 24:49
  subscribe and review. And as always, remember to eat
• 24:52
  more carbs.