Latest / Eat More Carbs | A Period Recovery Podcast / 128. How to Get Your Period Back Training for a Half Marathon

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128. How to Get Your Period Back Training for a Half Marathon · 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
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  podcast is intended to be general sports nutrition advice
• 0:07
  and education related. To period recovery for female
• 0:09
  athletes. This is not specific.
• 0:11
  To anyone individual and it may or may not apply to your
• 0:13
  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 if you're not quite ready for
• 0:29
  that one-on-one approach. That's exactly why we.
• 0:31
  Created the period recovery. Guide it's designed to support.
• 0:33
  The girlies working on period. Recovery, specifically if you've
• 0:36
  lost it due to. Hypothalamic amenorrhea.
• 0:38
  The full. Period recovery guide is.
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  Finally out now and we will leave all of the information for
• 0:42
  it in the podcast show notes. This is the Eat More Carbs
• 0:45
  podcast. Hello and welcome back.
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  This is the Eat More Carbs podcast.
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  It's Jenna here with. Riley, we are both.
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  Dietitians and we talk. Every Thursday about sports.
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  Nutrition for the Girlies On today's episode, we're doing a
• 0:59
  case study where we're talking about how an.
• 1:01
  Athlete we worked with got her period.
• 1:03
  Back while training for 1/2 marathon.
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  Super excited to talk with you Riley about this today before.
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  We do that. We're going to do our high and
• 1:10
  low. So sharing just a little bit
• 1:11
  about our week, the good and the parts we wish have gone a little
• 1:13
  bit differently. Riley, as always, can you kick
• 1:15
  us off? I don't know if this is a high
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  or a low. So maybe you can help me decide.
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  But I haven't shared this before, Charlie.
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  Doing baby gymnastics, I don't. Know if I told you about this?
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  No, Yeah, we. Go to baby gymnastics like one
• 1:26
  time per week it's. Like basically a free for.
• 1:28
  All they just like run around and there's like little
• 1:30
  gymnastics equipment. They like little trampolines and
• 1:32
  they have like the, you know, like the little foam pit and
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  she's learned how to like hang on the bar and stuff.
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  So it's. It's pretty cool.
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  We've been going for probably like a month and would say two
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  months last night. We.
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  Actually went because we. Go on Wednesdays and this really
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  nice guy who's a parent of a. Little girl who's also in
• 1:48
  Charlie. 'S class never talked to him
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  before, but he came up to and he was like this is.
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  Kind of creepy. But like, I'm not trying to be
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  creepy. And I was like, Oh my gosh,
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  where is this going right now? Like where is this going?
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  He was like, this past weekend. We were like going out.
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  We were running errands and my daughter came up to my.
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  Wife because she was dressed. In like athletic shorts, an
• 2:09
  athletic shirt and she. Had her hair pulled.
• 2:11
  Back in a bun, the little girl went up to her mom and said, You
• 2:16
  look like Charlie's mom. Which is super cute.
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  But then I was like, is it because I'm just always wearing
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  athletic? I would take it as a compliment.
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  OK. Is it a good thing then?
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  I guess. The athleisure thing is great.
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  We embrace. That about it.
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  It's just so crazy. Like what, kids?
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  Pick up because like we've not really like interacted a lot
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  with that family at all. Because the girl.
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  Is like one or two years older than Charlie and like.
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  At that age like. Very, very different.
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  But it's just crazy what they pick up.
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  I was like, I think I'm like, I'm honored but like that mean I
• 2:45
  need to readdress my style. No, the little.
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  Girls in that. Area are just they're big fans
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  of yours because you had. That other girl nanny share that
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  like cut. Her hair to look like yours.
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  You're a. Trendsetter Yeah, OK, I love it.
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  I think it's fun. Is that a high?
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  I don't know if that's a high or low.
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  I guess that's a. High and a low.
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  So that'll be my story. For today, I like.
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  It How's your week going? My week has been really good.
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  It's been, really. Busy but really good.
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  Which is always kind of a fun thing to.
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  Do it's crazy that. We're all of a sudden, like most
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  of the way. Through the week it's we're.
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  Recording this on a Thursday and it's wild to me that it's
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  already Thursday because I'm like I swear yesterday was
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  Monday so. The days are just going by so
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  fast, which is. Crazy to me, but my.
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  Low is that. Of course it has to do with my
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  dog. George every other.
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  Dog I've ever known loves to walk.
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  My dog George does not love to walk.
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  It takes him about like halfway. Through the walk until he kind
• 3:33
  of like warms up to the idea and he's like ready to go and this
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  morning he. Was just absurdly rude.
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  With how much he didn't want to exercise and like George needs
• 3:41
  to move, his vet has encouraged. Us keep him.
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  Moving, but he's just a lazy dog sometimes and dragging him up
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  the street. People like look at us.
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  Because he's like throwing on the brakes.
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  And I'm like, Betty, you got how to move.
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  So we just had a struggle. This morning on our walk with
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  him not wanting to and me just kind of being short tempered
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  with him. Does he like lay on the ground?
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  Like is he? Like 1 of.
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  Those. Oh, he will.
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  Yeah, he'll flop. He'll throw himself on the
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  ground like full temper tantrum. That's just George.
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  It's always George, my low or my high.
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  Is always that dog. I love him to pieces though my
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  high. Is just that I have been so.
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  Fortunate this summer to get to see my family like several times
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  and get to be with my family a whole bunch.
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  Getting to spend time with my family has just been really
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  good. So that's my high for sure.
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  And my other high is that I get to see them again soon.
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  So I'm really fortunate that like I get to see them as much
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  as I do this year. So very thankful.
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  I love that. Today we're talking though,
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  about how an athlete we worked. With got her period.
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  Back while training for 1/2 marathon, in order to protect
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  the identity of this athlete, we have changed some of the
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  details. But overall, we are.
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  Going to share. A case study of.
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  Walking through a real life. Athlete that got her period
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  back. I can't wait we.
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  Did this a couple weeks ago. The high Rocks athlete and you
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  all. Loved it so we.
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  Are bringing it back with a half marathon runner Jenna you work
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  with our runners at RBSN so this was one of your clients and it
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  why don't you kind of share a little bit of background
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  information with us. Yeah, this athlete was
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  collegiate level. Running a lot of miles during
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  the week and wanted to continue to train.
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  Get her period back. And continue to work towards her
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  goal of running a half marathon here shortly.
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  So when she first came to work with me at RBSN, we had a lot of
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  running that we were doing and we had no period.
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  Feel like that's. The trifecta.
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  It always is, yes. So let's talk a little bit
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  about. What she was doing.
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  Previously before she started. In the period recovery program,
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  so you talked a lot about like high mileage, what does?
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  That look like high mileage, I think is an interesting one to
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  talk through because what high mileage is to one person is
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  going to be very different from another person.
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  Because I could say high mileage and I have clients that would
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  say high mileage means 70 miles per week.
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  And I could say high mileage and somebody else would be like that
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  means 35 miles per week. So with this particular.
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  Athlete high mileage for her meant.
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  Close to that, like 30. Five mile per week range.
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  And for her, that meant that we. Spaced.
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  Out our runs throughout our week with most days we were running
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  and a lot of days we were not only running but we were cross
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  training as well with some weightlifting.
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  So we were doing a lot of double S on a day.
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  A lot of times she would go right from a run to the gym to
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  immediately start lifting and then and go about the rest.
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  Of her day. I think it's so important to
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  define that because like you just mentioned, a lot of the
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  time, right, we, you know. Hear about OH.
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  We're running a ton, I'm training a ton or I'm eating a
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  ton and it's. So individualized because.
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  When we compare ourselves. To those.
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  Around us it might seem like a ton, but like especially with
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  fueling, it might not actually be that much.
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  Yes 100% I feel like I get questions all the time on can I
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  get my? Period.
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  Back while still. Running high mileage and I'm
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  like, well, I don't know because high mileage to you is going to
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  be different from what high mileage means to me.
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  And we all have a different definition of what a lot is or
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  what a ton is in relation to, like both our fueling and our
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  training. Yes, and I think to no matter
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  what type of mileage you run. You should have your period.
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  While you're doing it right, and I don't think that should ever
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  be an excuse for not having a regular menstrual cycle.
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  Yes, 100%. Running high mileage doesn't
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  mean that you. Have a pass to lose your period.
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  Yes, and maybe we can. Talk a little bit later about
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  like how to fuel. Properly for higher mileage and
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  obviously it depends, right? We talk about that all the time
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  on this. Podcast, but before we do that.
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  Why don't you share? A little bit about.
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  Some of the fueling patterns this athlete had while you know,
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  hitting that 35 per week mileage when.
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  We first started working together, she wasn't doing any
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  pre training. Because it really upset.
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  Her stomach when she would fuel and then run so she would
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  essentially start her day under fueled in the sense that she.
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  Would wake up. Start her run, do her lift, and
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  then have her first fueling opportunity in the.
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  Day because. That happened so.
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  Late because we had. Done all of this activity early
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  in the morning, breakfast and lunch.
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  Fell pretty close together without a lot of.
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  Opportunity for fuel between those two things.
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  So a lot of times at RBSN we like to talk about doing a meal
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  followed by a snack. But for her it was more of like.
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  Breakfast was. A mid morning experience maybe
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  around 11:00 and then lunch happened around like 1130.
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  So most of the fueling that was happening was in the later parts
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  of the day and most of the training that was happening, if
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  not all of the training that was happening was early in the day.
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  I know who this was. Yes, yes you do.
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  A lot of times. Too, if she would.
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  Start adding on additional snacks later in the evening.
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  Because she would get. Really hungry from running and
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  lifting in the morning and then she would have a lot of snacks
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  late in the day. Oh.
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  This is such AI feel like struggle.
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  Or pain point for so many athletes.
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  Because they feel guilty. When they start to feel hungry
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  later at night when they want those extra snacks.
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  Did you see this with her at all?
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  We didn't really. Have a ton of food fears and
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  that was the good thing is that like we had a pretty good
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  intake. If we looked.
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  At what she was fueling with Total from the first time she
• 9:03
  fueled until she went to. Bed.
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  It was a. Really big thing with timing and
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  she never. Really felt guilty.
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  In the morning, but if she. Did have a lot.
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  Of fuel later in the evening she physically felt uncomfortable,
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  which then led to her choosing not to have anything prior to
• 9:17
  starting the run early in the day.
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  That makes complete sense. We talk about this.
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  All the time, but it sounds like she.
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  Was really. Struggling with her timing and
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  her energy. Availability.
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  During her runs, not necessarily like the intake or the total
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  energy consumption throughout the entire day.
• 9:34
  Yes, which was a. Really interesting thing to see
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  a lot of times when we're working with someone on.
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  Period. Recovery Weight.
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  Restoration or changes with overall intake and fueling is a
• 9:43
  big thing that we talked. Through for this particular.
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  Athlete. The total amount that she was
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  consuming was honestly pretty good as far as like matching up
• 9:51
  two. Her level.
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  Of activity and what her body potentially needed.
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  The biggest issue? Was that she didn't have fuel
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  when she needed it. There's so much confusion with
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  this. Because athletes.
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  Do not understand why that they're hitting a certain
• 10:03
  calorie number. They're hitting 2800 calories.
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  They're hitting 3000. Calories they feel like they've
• 10:08
  weight restored, but they. Haven't gotten their period.
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  Back. Yes, and this is.
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  Exactly where this athlete? Started when she came to me.
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  She was using a trackable. Device because she was.
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  Trying to get her period back and she was like, I'm hitting
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  these numbers. I feel like this is adequate.
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  But nothing is changing and we weren't seeing any signs or
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  symptoms and we weren't seeing any progression with her times.
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  And those were two big things that she knew were concerns in
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  her period recovery journey that she felt like she wasn't making
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  progress in period recovery with no signs or symptoms and she
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  wasn't making progress in her running because she wasn't
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  seeing any improvement in her running.
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  I. Don't want to get completely
• 10:44
  into it because I know that we did a.
• 10:46
  Episode a couple of weeks ago where we talked.
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  About the all or in approach. For athletes, but.
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  This is why I don't love the all in approach.
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  For athletes. To be completely honest.
• 10:54
  With you. Oh yeah.
• 10:55
  Tell me about. That I'm sure you're going to
• 10:56
  get into it, but it's so much more about just, you know,
• 10:59
  energy intake or hitting a certain calorie number at the
• 11:02
  end of the. Day it's about.
• 11:04
  You know, how do we have energy available for training?
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  Which it sounds like she didn't in the situation.
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  Exactly, and she had a good amount of energy that she was
• 11:11
  consuming it, just none of it matched up to her training which
• 11:14
  made her. Feel like really tired?
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  During training, she felt fatigued.
• 11:18
  She didn't feel good about her training and she didn't feel
• 11:21
  like she was get the benefit of her training.
• 11:23
  Because what we really. Want when we're looking at
• 11:25
  training is that you can train proficiently.
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  So that way on competition day it has translated.
• 11:30
  Over to that. Yes.
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  And something that we talk about all the time is like the habits
• 11:33
  that are preventing you from getting your period back are
• 11:35
  also holding you back in performance, which sounds like
• 11:37
  was the case. Here as well.
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  Yes, 100% and she had big. Goals for both of.
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  Those things, wanting to get her period back and wanting to
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  perform well. So what did you do?
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  How did you help her get her period back?
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  Where did you start? I felt.
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  Like there were so many places that I want to start which is
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  sometimes the. Hardest part?
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  About being a dietitian is that we can look at this overall and
• 11:54
  we want to like overhaul everything and be like if we
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  change this, this and this. We'll get the period.
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  Back it was going to be a slower process that we needed to make
• 12:00
  smart, slow and sustainable changes.
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  So that way. We didn't overwhelm her with a
• 12:05
  whole bunch of changes all at once.
• 12:07
  Particularly. Around fueling in the morning.
• 12:09
  So we started with. Just adding.
• 12:11
  Liquid before she started. Her run and that was water.
• 12:15
  We started with water because she would.
• 12:17
  Get up and go without even having like any sips of water.
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  So that was the. 1st first thing we started once she did that and
• 12:23
  she was like my stomach actually handled that pretty well.
• 12:25
  We moved on to some juice and then from there we continued to
• 12:28
  build on her pre run fuel and that was a big thing that kind
• 12:31
  of helped. Prevent her feel so.
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  Hungry, which helped kind of prevent those like multiple
• 12:36
  snacks that maybe happened like later in the day.
• 12:38
  Some of that like overcompensation that she was
• 12:41
  doing later in the day through her meals and snacking that
• 12:43
  happened after training you've had.
• 12:45
  A lot of success with people just.
• 12:46
  Adding water, like starting with water before their runs and then
• 12:50
  moving into more like substantial fueling, Yeah.
• 12:53
  The wild thing is that so many runners that I talk with, I'm
• 12:55
  like, OK, what's the routine before?
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  We start. That, you know, 5:00 AM run and
• 12:59
  they're like, I get up, I brush my teeth, I put on my shoes and
• 13:01
  I go, I'm like, do you have any water?
• 13:02
  And they're like, no, like I feel fine and it's like.
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  OK. We don't know what not feeling
• 13:07
  fine feels like then, because I guarantee you if you're someone
• 13:10
  who gets up and goes. Because you're worried about
• 13:12
  like. The feeling of sloshing liquid
• 13:14
  in your stomach or the feeling of fuel in your stomach you will
• 13:16
  feel. A lot better if.
• 13:18
  We find something that works. For you prior to.
• 13:20
  Starting your run, then than you do starting completely fasted
• 13:23
  and dehydrated. Yes, you could feel.
• 13:25
  Fine, or you could feel great, right?
• 13:28
  Right. And we want you to.
• 13:29
  Feel great, like feeling great. Is good.
• 13:31
  Feeling great means we get to push paste.
• 13:32
  We get to do. All of these fun things in
• 13:34
  training, so that way you can show up.
• 13:35
  Really. Well, on race day.
• 13:37
  Yeah, I love it. So sounds like started with
• 13:39
  water then you went to some. Like liquid fuel?
• 13:42
  And then more substantial fuel, what are some other examples of
• 13:45
  like maybe some of those more substantial fuel options?
• 13:47
  By the end we were doing like waffles with Maple syrup on.
• 13:51
  We were doing. Pieces of toast with.
• 13:53
  Jam on it. A lot of more carbohydrate based
• 13:56
  things because that's what. Sat really well with.
• 13:58
  Her and we had a short digestion window between when she woke up
• 14:01
  and when she started her run. The other thing that we.
• 14:03
  Started to do too. Since she did go right from her
• 14:06
  run into. A lift was to.
• 14:08
  Add a snack between the two of those things.
• 14:11
  So we didn't have a ton of time between that, so we added
• 14:13
  something small there and then we prioritized getting in her
• 14:17
  refueling immediately after. So instead of waiting a ton of
• 14:21
  time, you know, getting home and showering and getting ready for
• 14:24
  the rest of the day, we made it the.
• 14:25
  Priority. To get home and fuel before she
• 14:28
  kind of started the rest of her morning routine.
• 14:30
  It is always so. Amazing to me.
• 14:32
  Where we start? An athlete and where they
• 14:35
  finish. Just based off.
• 14:36
  Of like small sustainable changes.
• 14:38
  And I think there's so many parallels with this and with
• 14:41
  running. With running it might.
• 14:43
  Feel like you're. Not really getting anywhere, but
• 14:46
  it's those small habits and those small changes and it's
• 14:48
  that consistency. That really builds up.
• 14:50
  And allows you to to meet your goals and the same thing was
• 14:52
  happening here it sounds like. Yes, 100%.
• 14:55
  And we didn't do that overnight. Like we added small things and
• 14:58
  then we increased. The size or just like we talked
• 15:00
  about with like the. Pre training started with water
• 15:03
  and then we went all the way from.
• 15:04
  Water up to like. We were doing multiple.
• 15:06
  Waffles before she. Ran, which was great because
• 15:08
  then she felt so much better and she felt like she was getting so
• 15:11
  much more benefit from her training than just running
• 15:13
  exhausted all the time. I love that.
• 15:16
  So it sounds like. You really started off with.
• 15:18
  The pre workout feeling and kind of the inter fueling between her
• 15:23
  run and her. Lift what was.
• 15:25
  Maybe your next step with. Her we had two things that we
• 15:27
  really focused on. Once she felt confident in her
• 15:29
  pre and her post. One of those was increasing her
• 15:32
  fueling that she had intra run when she had a longer run.
• 15:35
  The other was making sure she took recovery.
• 15:37
  Days. Because before we didn't have a
• 15:39
  ton of recovery. We wanted recovery days, which
• 15:42
  then allowed for those longer runs to happen.
• 15:44
  So she stayed consistent with the total mileage.
• 15:47
  We just kind of rearranged her running, so instead of running
• 15:50
  consistently about the same same mileage every day, we
• 15:52
  incorporated some recovery. Days we did.
• 15:55
  Two of them and then we focused on making sure that those longer
• 15:58
  runs that she was now going to have, we're going to be.
• 16:00
  Properly fueled so with that. She had thankfully done intra
• 16:04
  run fuel in the past in a race so she knew what she.
• 16:06
  Liked we just had to tweak. How often she was incorporating
• 16:10
  intra run fuel within her training and then we also had to
• 16:12
  find a way. For her to take it with water.
• 16:14
  A lot of times an issue that people run into with taking a
• 16:17
  gel or taking a goo is that they take it without any water which
• 16:21
  can. Really cause a lot of gut
• 16:22
  issues. One of the things that we set up
• 16:24
  in this instance for her was running a.
• 16:27
  Route That was a circular route where she left her water at her.
• 16:30
  Car so instead of having to. Carry her water with.
• 16:34
  Her or find a place that she could get water.
• 16:36
  We instead just switched those longer runs to.
• 16:38
  Be a circular. Pattern where she could run and
• 16:41
  stop at her car and it was a. Little bit of a hurdle for us to
• 16:44
  like talk through. That even if you.
• 16:46
  Pause to fuel. And take hydration, it still
• 16:49
  counts as a run that you did continue tenuously because that.
• 16:52
  Was a little. Bit of something that she was a
• 16:54
  little bit nervous about because on a higher mileage we sometimes
• 16:57
  think that we need to continually run in order for it
• 17:00
  to quote UN quote count. Something that you mentioned
• 17:02
  here and I want you to expand on because.
• 17:04
  There's a lot of. Information circulating around
• 17:07
  on the Internet is do you need to?
• 17:10
  Fuel. During half marathon training do
• 17:12
  you need to fuel on like shorter runs?
• 17:15
  Like when do you start having to interfuel?
• 17:17
  Oh my gosh, this is such a good question.
• 17:19
  And the answer is, it depends. There's never a run that's too
• 17:22
  short to use intra run fuel in my opinion, especially if you're
• 17:25
  working on period recovery. We always want you to be in that
• 17:28
  quote UN quote like. Fed state or have fuel
• 17:30
  available. When you are running, if we have
• 17:33
  longer mileage and longer mileage again is going to be
• 17:36
  defined differently by anybody. But it's hard to get all of the
• 17:39
  fuel that. Your body needs in.
• 17:41
  Before you start. That run to fuel the entire run,
• 17:44
  so incorporating intra run fuel. Is yes.
• 17:46
  Very important for even a half marathon distance, but you can
• 17:50
  always benefit from incorporating intra run fuel.
• 17:52
  So if we were to look at like. A three mile run, which maybe
• 17:56
  you did. Have the ability to adequately
• 17:58
  fuel your body. Beforehand one, we have the
• 18:00
  opportunity to practice fueling in a situation in which we are
• 18:04
  going to be closer to home if we.
• 18:06
  React poorly to. That intra run fuel, but the
• 18:08
  other thing is anytime that we have additional fuel that we use
• 18:11
  intra run, it just goes to recovery and that's something
• 18:14
  that you've talked. About a lot Riley and have.
• 18:16
  Shared that on the podcast. Before is that like if we have?
• 18:19
  Fuel that we take and then maybe the run gets cut short or we
• 18:22
  don't run for as long or anything like that, that.
• 18:24
  Fuel is still used by the body. It's not like it goes to waste
• 18:27
  or anything like that. It's still beneficial for us.
• 18:29
  So more is always more in terms of fueling, especially around
• 18:33
  running. If you're working on period
• 18:35
  recovery and you want to maintain your running, having
• 18:38
  more fuel during your run is always the safe bet.
• 18:40
  Always. I think that is something that
• 18:43
  when I reflect, even like playing soccer, my entire life,
• 18:46
  not necessarily running is. If I could go.
• 18:49
  Back and like do it again. I would have a snack.
• 18:51
  At every practice. During your practices and all of
• 18:54
  that, like the things that we wish we could change and see how
• 18:57
  much benefit we could. Get out of the practice if we
• 18:59
  had been properly fueled. Now that's why I'm a crazy
• 19:02
  running person. Hindsight's always 20/20 though,
• 19:04
  you know. Always 2020.
• 19:06
  No, but I mean I even like this morning I went for a four mile
• 19:09
  run and I brought. Fuel because I wake.
• 19:11
  Up and I have something small and then I go and I I can't like
• 19:15
  adequately fuel with that timing.
• 19:16
  So I have something with me. Yeah, if we're thinking about
• 19:18
  like. Other athletes that we've.
• 19:19
  Worked with not necessarily this athletes.
• 19:21
  Because she was able. To like increase her fueling
• 19:23
  beforehand, but one of the things that we do often is if
• 19:26
  you can't consume a lot of fuel prior to your run, but maybe you
• 19:30
  can consume fuel after you start your run maybe.
• 19:32
  Like that helps with your appetite.
• 19:34
  It helps with like. Getting things down once you
• 19:36
  start to move your body. Just like you do like that's
• 19:39
  great that we have that availability or that.
• 19:41
  Option to do a little bit pre and then like fuel intra to fuel
• 19:44
  that entire 4 miles. So what do things look like
• 19:47
  right now? Did she get her period back?
• 19:49
  Did she race the GPR? How's she doing?
• 19:52
  So with this particular athlete, she actually got her period back
• 19:55
  about a week. Before she ran her race.
• 19:57
  Which was great. Because we then had that clear
• 19:59
  sign that her body was in a positive energy balance.
• 20:01
  She ran her race, she ran it with some friends.
• 20:03
  She was super. Excited about what?
• 20:05
  She put in for her time. She fueled during we had a.
• 20:08
  Very detailed. Fueling plan for her leading up.
• 20:10
  To her race day, it kept. A lot of the same patterns that
• 20:13
  we had done during her training, but obviously there was some
• 20:16
  variability with her having to drive to the start line and
• 20:18
  things like that, that we had to kind of adjust for.
• 20:20
  And then she she went to breakfast afterwards with her
• 20:22
  friends. So it was perfect.
• 20:24
  And she has maintained her cycle since then.
• 20:26
  I love that. Yeah, well, thank.
• 20:28
  You so much for sharing about her, I know that.
• 20:31
  There's a lot of. Athletes listening right now who
• 20:32
  are training for some fall races or getting into their fall
• 20:35
  season and it can feel, you know, overwhelming and
• 20:38
  frustrating or almost impossible to get your.
• 20:40
  Period. Back while.
• 20:40
  Continuing to train hard. But if you feel your body
• 20:43
  properly. Like I mean this.
• 20:44
  Is proof here that it's possible It's.
• 20:47
  Definitely possible. If you enjoyed this episode
• 20:49
  where we talked through a case study of a real.
• 20:51
  Life example of how an athlete. Got their period back.
• 20:53
  Let Riley and I know if there's another.
• 20:55
  Type of athlete that you'd like to.
• 20:57
  See us highlight on this and we will do it if we can.
• 21:00
  Thank you so much for listening to.
• 21:01
  This episode of. The eat more carbs.
• 21:02
  Podcast if you do have. Questions for Riley and I, you
• 21:05
  can always find us online. You can find.
• 21:06
  Riley at Easy Sports. Nutrition and you can find me at
• 21:09
  Jenna Fischer Nutrition. Thanks again for listening.
• 21:12
  Please make sure you rate, subscribe and review.
• 21:14
  And as always, remember to eat more carbs.