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123. How To Get Your Period Back as a Hyrox Athlete · Eat More Carbs | A Period Recovery Podcast

0:00
Hey girlies, just a quick reminder before we dive into
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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 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 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.
0:32
It's designed to support the girlies working on period.
0:34
Recovery, specifically if you've lost it due to.
0:36
Hypothalamic amenorrhea. The full.
0:38
Period Recovery Guide is finally out now and we will leave all of
0:41
the information for it in the podcast show notes.
0:44
This is the Eat More Carbs podcast.
0:51
Hello and welcome back. This is the More Carbs podcast.
0:54
It's Jenna here with Riley. We're both dietitians and we
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talk every Thursday about sports nutrition for the girlies.
0:58
On today's episode, we're actually talking about how to
1:00
get your period back as a high rocks athlete.
1:02
Super excited to dive into this with you, Riley.
1:04
But before we're gonna do our high low, So providing a little
1:07
bit about our week, the good and maybe the parts we wish have
1:09
gone a little bit differently. So kick us off, Riley.
1:11
What's going on with your week this week?
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I think separate to our high and low, I'm actually really excited
1:15
about this episode. This is something that we're
1:17
gonna start doing it on the More Carbs podcast.
1:19
I'm just really pumped. You will have to let us know
1:21
your thoughts are on this type of episode and what other types
1:24
of athletes that you want to see next.
1:25
So I'm super excited about that. Before we jump into that, I'm
1:28
going to do my high low, which I try not to do this that often,
1:32
but I am going to do like the same story because I think it is
1:36
a high and it's a low. And I think Jenna, you will
1:38
really resonate with a story. I always feel like I have mixed
1:42
emotions when we say goodbye to an athlete that's work at RBSN
1:46
because we've been having this a lot lately where a lot of our
1:49
girlies are getting their periods back.
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But then they no longer need our support, which is a freaking
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amazing. We are honored to work with such
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amazing athletes at RBSN. And even though it's a good
1:59
thing that they're leaving, like it's sometimes like really sad,
2:02
you know, when an athlete leaves, I mean, they leave as a
2:04
friend, but it's just, it's like mixed emotions, if you know what
2:07
I'm saying. Oh my gosh, yes, 100%.
2:10
I feel like there's so many people that I'm like, well, I
2:12
want to keep talking to you. But they've reached their goal.
2:15
They've accomplished what they came to accomplish.
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So like, of course we want them to do that, but it is sad to say
2:20
goodbye because we do develop such a strong relationship with
2:23
these girls and when you are working with them as closely as
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we do. So that is my high and my low
2:27
because I just, I'm always excited when people get their
2:29
period back. And we don't want to work with
2:31
people for a long period of time.
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Like I want to say that to you, like, we want you to get your
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period back, but it's just sometimes you talk to these
2:36
people so much and then they leave and you're just like so
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honored to have had them in your life or at least a little bit of
2:41
time. It's a great way to look at it
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as, like, I'm so glad that our paths crossed, but I'm so glad
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that, like, we don't need to continue to talk every day.
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But please keep me updated on all your success in the future.
2:51
Yeah. I always tell people I'm like I
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love you but I don't want to do this again.
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Keep me posted on how things are going.
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We'll do sports nutrition stuff, but like, please don't come back
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like. Please.
3:00
Be successful. Yes 100%.
3:02
Oh I feel that. I love that as a high low.
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Yeah, what about you? How's your week going?
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Oh my gosh, thank you for asking Riley.
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I'm so excited. My high is that I'm running
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again. If you didn't know, or if you're
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new to the Eat More Carbs podcast, I had a high hamstring
3:15
strain after my last marathon. It was more like at the end of
3:18
marathon training and into the marathon, and I really wanted to
3:21
continue to run after I finished that marathon because I felt
3:24
like where I was aerobic Lee was in a really good place to
3:27
continue to reach my own goals that I have for running.
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Unfortunately, my body had other plans for that, and as much as I
3:32
wanted to continue to run and kind of pick a next race and
3:35
maybe try to race the half marathon with Riley, I needed to
3:38
back off a little bit, take some time and make sure that I was
3:41
healed and appropriately ready before I start training again.
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Recently, I started to run again.
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While it's not exactly where I want it to be yet, it's in a
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good place or where it should be.
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Super, super excited that I get to run again.
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So that's my high I. Actually get like more excited
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when you get to run than when I get to run.
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Like when you race like I think I was more nervous like than
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when I actually. That's saying something because
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of how nervous you got on your last race.
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And I'm like, I when you were in May, like everybody around me
4:08
was like, what is wrong with you?
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I was like, Jenna's racing right now.
4:10
Jenna's racing right now. They're like, like nobody gets
4:13
it except for like the girlies who get it.
4:14
Like if you get it, you get it. And I was like, Oh my gosh, Oh
4:17
my gosh. And I was like 3 hours ahead of
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you. So I was like all day.
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I was like, Oh my God, Oh my God, Oh my God, Oh my God.
4:22
I feel the same way when you race for sure.
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So I get it, I get it. And thank you for being so
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supportive of my racing. So happy you're running again,
4:30
yeah? So huge win, Milo.
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We do a really good job managing our time and making sure that
4:35
our days are filled. However, that does mean that
4:38
like the start of my day, I need to be ready to go.
4:39
And I was maybe in a little bit of a rush to get things ready
4:43
and I went and I grabbed my wedding band to throw it on my
4:46
finger because I can't sleep with my rings on and I dropped
4:49
it down the sink. This has absolutely nothing to
4:51
do with the fact that like, we have a lot on our schedules
4:54
right now and everything to do with the fact I just
4:56
procrastinate getting ready. Oh my gosh, Oh my gosh, Oh my
5:00
gosh, your boss is horrible. This is me being like I start at
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8:00 AM and me like delusionally being like I can do my hair in 5
5:06
minutes and I'm like I never can do my hair in 5 minutes.
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Like I should know that by now. My hair takes like a minimum of
5:12
like two tries before it looks good and I just, I guess I
5:14
haven't figured that out. So anyway, I dropped my wedding
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band down the sink and we had to take apart the sink and I
5:18
couldn't use the sink and we took it apart so that we could
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get it out of the. Drink.
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You found it, though. You found it.
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I have it back, it's back, it's back in my hand.
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Yeah. Oh, thank goodness.
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Yeah, it's like no one touched the water in this house.
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We are taking it apart, which is a whole ordeal in itself.
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Yeah, Oh my gosh. I'm just so happy that I felt
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both your high and your low in my body today.
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I just want you to know that like within my you.
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Feel like. I'm stressed and excited.
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Everything is good now. We have the ring back, we're
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running. It's all fine.
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It's all fine. On today's episode, we're
5:47
actually doing a case study and we have Lily on the podcast to
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help walk through this today. Just like Riley mentioned at the
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beginning, this is a type of podcast that we plan to do
5:55
again. So if there's a specific athlete
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that you would like highlighted or if you have suggestions for
6:00
this type of episode, please leave them in the comments of
6:03
this podcast. We're going to be walking
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through how a High Rocks athlete that worked with RBSN got her
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period back. During this episode.
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We're going to be walking through how this athlete came to
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RBSN, who she worked with and everything that she did in order
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to get her period back. So kind of giving like a real
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time example of everything that this athlete did in order to be
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successful on her period recovery journey.
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For the purposes of this podcast and to ensure client
6:25
confidentiality, some information has been altered.
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Riley was the dietitian that worked with this athlete as she
6:31
does work with most of our high rocks and our teen sport
6:34
athletes. Both Lily and I are going to be
6:36
here to talk through all of the changes that Riley helped this
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client implement. So that's what we're going to be
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talking about today is like how Riley helped this athlete get
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her period back kind of as a starting point.
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Riley, can you walk us through what this athlete's training and
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fueling looked like when she first came to you?
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Excited to share her story a little bit.
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We are kind of doing these new case studies and you'll have to
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let us know how you like them at the end of the episode.
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Diving in right now. Like Jenna said, I do work with
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a lot of our High Rocks athletes and I wanted to bring this
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individual's story to kind of our first case study because I
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think it's a really big testimonial to how hard she
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worked in our period recovery program.
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So if you're not familiar with High Rocks, it is almost like
7:15
running for CrossFit athletes with air quotes.
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It is a combination of running and weight based exercises.
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So like ball throws, sled pushes and different loading
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activities. You do a certain activity and
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then you will run a specific distance and you have 10
7:32
stations. So this is pretty high load
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activity. And this athlete came to us
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initially because she had low energy during her training
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sessions. She felt like she wasn't
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progressing as fast as her other athletes that she was competing
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with and training with. She also hadn't had a period in
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the last 16 months and before that her period was a little
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irregular. She was on birth control over
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the past five years on and off, and she initially came to RBSN
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to get her period back and then also to help with her training
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load. Initially kind of looking at her
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training schedule, this athlete was doing a lot of training in
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the morning. So she would wake up, she would
8:09
do her high rocks training, which is about two hours of work
8:12
in the morning before heading to her day job.
8:14
She worked a nine to five job and then sometimes in the
8:17
evenings she would go for walks with friends or her roommates or
8:20
maybe even have another training session later in the day.
8:24
Initially, what were some maybe red flags that you noticed as
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far as energy availability with her fueling just from like a
8:30
surface level glance at what was going on when she first started
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working with you? That's a great question.
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We talked about this actually on a couple episodes ago.
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When athletes have to train early in the morning, especially
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in these high load activities, it can be really challenging to
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get enough fuel in before training.
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If you're training for, you know, 90 minutes plus, you need
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to make sure that you have a really good feeling foundation
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before then. And because she was, you know,
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waking up 4:30 to get to the gym at, you know, 5530 so she could
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get in her training. Her pre workout fueling was
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really suffering. We can say she was really
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missing out on that important period of time.
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She also was kind of missing out in that post workout fueling
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period of time because she was rushing to her job and then just
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because she was at the office all day.
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Overall energy intake was really, really low.
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Did she mention any past history with food or her body image that
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was affecting her intake? Yeah.
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I think as all of us here are female athletes, like we can
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understand that there is often a lot of pressure that comes along
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with sport. And she initially kind of got
9:32
into high rocks because she was maybe looking to change somebody
9:36
composition. She was a runner before she got
9:38
into the high rock space. And you know, I had been reading
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a lot online about like lifting weights to help change body
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composition. She was moving into this high
9:46
rock space to kind of help some of that.
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So she definitely had body image on her mind when moving into
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this high rocks and competing at the high rocks level.
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And when she had this body comp idea in her mind, how would you
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describe her relationship with performance and control around
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food when she first started working with you?
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Like most of our period recovery program girlies, but she had a
10:07
really big emphasis on protein to help again, build that lean
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body mass. And I get that like quote, UN
10:13
quote, look that we see so many athletes are after when they're
10:16
competing at a certain sport. So body image was something that
10:19
she was really struggling with with because she didn't
10:22
understand why, like she didn't look like some of the other high
10:25
rocks athletes, but she felt like she was doing all the right
10:27
things. So she just was like really
10:29
confused and frustrated and like so overwhelmed because she like
10:33
didn't know what was going on. Like she was like, why are my
10:36
teammates looking like this? Or why do the girls that I see
10:38
on the Internet look like this? And I'm eating enough protein,
10:41
choosing the right foods, I'm choosing clean foods.
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But I still feel like crap during my workouts and I don't
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have my period and I don't look like that.
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I think that this is something that a lot of the period
10:50
recovery athletes go through where they feel like they're
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doing everything quote UN quote, right.
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And so they feel very frustrated about the fact that they don't
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have enough energy or they're not progressing in their sport
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or they don't have their period. And that's so valid.
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Can we talk a little bit more about like her under fueling for
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those morning training sessions? What was she doing and what was
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kind of holding her back from fueling before that training?
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I think there. Was a lot of like unintentional
11:13
under fueling just because of like misinformation.
11:16
I mean, Jenna, you and I talked about this on a recent episode
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of Like What Drives Us Bananas? But when you look online, a lot
11:23
of the information that's related to sports nutrition is
11:26
focused on protein, and it doesn't necessarily prioritize
11:29
carbohydrates, especially before training.
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What happened with this particular athlete is she didn't
11:36
have a lot of time before training.
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She was choosing like high protein foods.
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She'd have a protein bar before going to the gym in the morning.
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That didn't feel good. Like in her gut, it felt heavy.
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She was uncomfortable. She would get some bloating and
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that like really kind of reinforced that maybe fuel
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wasn't a good option before training.
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So what she ended up doing then is stopped with the protein bar
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and she stopped fueling before her morning sessions.
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That felt better with air quotes again.
12:01
I feel like I'm doing lots of air quotes again today.
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But that felt better because her gut wasn't as heavy.
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The food wasn't sitting in there because it wasn't digested.
12:08
So that reinforced this idea of a fasted workout before training
12:13
and that idea of like, I will feel better if I don't have
12:16
anything in my stomach before. That's not necessarily the right
12:19
way to approach it, but that was kind of what she was doing when
12:22
she first started the program. We've talked a lot about this
12:25
before as far as not choosing the right types of fuel before
12:29
your training sessions, which can contribute to, like you
12:31
said, some type of a GI upset or even not feeling great during
12:36
your workout. So then we revert to or change
12:38
to just going through that training session completely
12:41
under fueled from a fasted standpoint.
12:44
It sounds like that might be what was going on with her.
12:46
How did that contribute to her overall low energy availability?
12:49
Yes, so Lily, you probably see this too, but I think athletes
12:54
really underestimate how active they actually are, especially
12:57
our working girlies. And yes, this athlete was a high
13:00
rocks athlete, but she was also somebody who has a nine to five
13:03
job. She's a sister, she's a
13:05
daughter, she's a friend, right Athlete wasn't the only hat that
13:08
she wore. So I do think she was really
13:10
under estimating how much energy her body needed and how harder
13:14
training sessions were. When athletes first come into
13:16
our period recovery program, one of the easiest ways to help
13:20
increase energy of availability is to make sure that we're
13:22
fueling before and after training.
13:24
And missing out on these two important parts can really hold
13:28
you back from meeting your energy availability goals.
13:30
When we look at fueling before training, the idea and the
13:34
fueling focus is to make sure that we have carbohydrates ready
13:37
to be utilized as energy. At high intensity work.
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Carbohydrates are a main source of fuel and we have to make sure
13:43
that we have those available if we want to have high intensity
13:47
training. And a lot of the time we don't
13:49
think about maybe carbohydrates as a really important fuel
13:53
source because maybe of what the Internet says, but we have to
13:56
have these carbohydrates before because if not, we're not going
13:59
to have energy available for the workout, but then also just to
14:01
fuel our body properly. When you were working through
14:04
this with her, did she have any hesitations in adding in some of
14:08
the things that you were suggesting?
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Any other changes to her? Feeling, I mentioned earlier
14:12
that she was on a really high protein diet.
14:15
When you look on the Internet, the internet's going to tell you
14:17
more protein, more protein, more protein.
14:19
And it can be really kind of just a mindset struggle.
14:22
I think when you come into the period recovery program and as
14:25
performance dietitians, yes, we want you to have protein, but
14:28
we're also saying more carbohydrates.
14:30
And this is a really different approach for a lot of athletes
14:34
because again, maybe for years, right, they have been following
14:37
a certain type of diet, like a high protein diet.
14:40
We're now telling them to eat more carbohydrates, right?
14:43
The title of this podcast. So with her, it was a little bit
14:46
of a, we'll say, struggle in the beginning to start incorporating
14:50
more carbohydrates because she had a lot of fear around them
14:54
because of some misinformation. Working through period recovery,
14:57
we often recommend making small, sustainable changes.
14:59
What were some of those, like initial changes that you helped
15:03
her implement to work towards fueling in the morning or
15:06
fueling before her training? Yeah, we talk about this all the
15:08
time. But we started small, right?
15:10
We started with small sustainable changes, just like
15:12
you mentioned. We started off with trying to
15:15
find something that felt comfortable with her before her
15:18
morning training. So something that was like 15 to
15:20
30 grams of simple carbohydrates.
15:22
We actually first started off with some juice.
15:24
We're like OK, let's start off with some juice.
15:26
Let's slowly train your gut to be able to absorb these
15:29
carbohydrates. And we slowly worked our way up.
15:31
After like almost like 3 days, we started to see like an
15:34
increase in energy like during training.
15:37
And I think that positive feedback was a really big
15:40
motivator to keep her going. A first kind of again attacked
15:43
that like pre workout fueling period.
15:45
Then we started looking at that post workout period and then we
15:48
just made sure that she was adding in some sort of
15:51
carbohydrate or grain or in a starch with every single meal.
15:54
Making those initial changes and then seeing the performance
15:57
benefits is one of the greatest motivators for a lot of the
16:00
period recovery athletes. Did you feel like that was the
16:02
same for her, or was there something else that helped her
16:05
overcome those initial hesitations that she had?
16:07
Definitely performance benefits. It's pretty crazy how like you
16:11
can start fueling your body properly and like almost
16:14
immediately see changes that are positive in training and
16:18
competition. I know you both see this as
16:20
well, but sometimes I'm like shocked by the human body where
16:23
like somebody starts eating more carbohydrates before training or
16:26
they start incorporating carbohydrates the next day.
16:28
They already feel better during practice.
16:30
So many of our athletes always like reflect back on what they
16:33
were doing. Like even if it's just weeks ago
16:35
and they're like, I cannot believe I was managing that with
16:38
the approach that I had to feeling before.
16:41
It's just like mind boggling because like, how was my body
16:43
doing that? Yeah.
16:44
Did you notice that there was like flip the switch moment
16:47
where the light bulb went off for her and that kind of shifted
16:50
her mindset completely? Yes, so there's actually
16:53
something that she messaged me about where she was like usually
16:55
to start my workout, depending on what the workout of the day
16:57
is, I'll do some box jumps. And she was like, I used to hate
17:00
the box jumps. Like I used to be so fatigued,
17:03
like doing the box jumps, I would be slower than my
17:05
teammates or the other people I was training with.
17:07
And then I started eating some carbohydrates and like I became
17:10
the best at the box jumps. This was an aha moment for her
17:13
because the box jumps were at the beginning of the workout, so
17:16
previous she was already feeling tired at the beginning of her
17:20
workout and now she was getting first at that particular
17:24
exercise and was able to have sustained energy through the
17:27
entirety of her training. Did you use any tracking to see
17:31
her progress before her period return?
17:34
Yeah. So in the period recovery
17:35
program, we do track symptoms every single week.
17:38
So tracking those symptoms as well as like subjective
17:41
feedback. So how was she feeling?
17:43
How was her energy levels? How was her weights in the gym?
17:46
Was she able to move more weights?
17:48
Was she PR ING like we talked about on other episodes?
17:51
Like what symptoms are she having?
17:52
Was she having any type of acne or cramping or changes in
17:56
cervical mucus? How was her blood work?
17:59
Something that we do at RBSN is we always look at like specific
18:02
blood markers and we also get athletes to do a DEXA so we can
18:06
check bone density. And these were things that we
18:07
were just continually tracking throughout her entire work with
18:10
us in the program. It's such an important thing to
18:12
track progress when you are working through period recovery
18:15
because there are definitely moments that can feel like
18:17
setbacks or definitely moments that athletes feel like they
18:19
aren't making progress. So having something that we can
18:22
track that is more of like a data point can be really, really
18:25
helpful in those moments that feel really difficult.
18:27
When she finally did get her period back, do you feel like
18:29
that there was anything nutritionally or fueling related
18:32
that really helped with that recovery of a period for her?
18:35
Yes, we've talked about it on this episode, but I think making
18:39
small sustainable changes that was so important and sustaining
18:42
the changes that we made to allow her to keep her period.
18:45
Like we talked about, you know, we really kind of first looked
18:48
at that pre and post workout fueling.
18:50
We started adding carbohydrates into the meals.
18:52
We decreased her portions of protein.
18:54
And then a big thing that we also focused on was increasing
18:57
the amount of fats and her meals.
18:59
We did this though, a little bit at a time.
19:01
Like if I just threw all of that at her on the first day, she
19:04
would have been overwhelmed. She would have not wanted to
19:08
continue with those changes. And unfortunately, I don't think
19:10
she would have gotten her period back.
19:11
But because we were able to start small, we were able to
19:14
create sustainable habits. Another thing is because she was
19:18
able to keep training during the period recovery program, she
19:21
knew what to do. Now that she got her period
19:24
back. It wasn't like she went all in.
19:26
We stopped training and then she got back to training and again
19:29
was feeling overwhelmed. We were able to do it in a
19:31
sustainable way that met her lifestyle.
19:33
Did she have to scale back at all with her training?
19:36
I know that's a concern. A lot of our athletes is they
19:38
don't mess with their training schedule.
19:40
So what did you do with her? Yeah.
19:42
So we didn't cut back on her training, but we really took a
19:45
quality versus quantity approach when we looked at the rest of
19:48
her movement. So like I mentioned at the
19:50
beginning, she was doing like an evening walk with roommates or
19:54
friends. So we did dial that back so she
19:57
could continue to train. I know that you're listening to
20:00
this. You are an athlete and training
20:02
is really important to you and we don't want to take that away
20:05
from you at RBSN. We want to work with you so that
20:08
you're able to train, but sometimes we have to, again,
20:11
take that quality over quantity approach just like we did with
20:14
this athlete. So really minimizing movement
20:16
outside of training. So that she can continue
20:18
training at the high load that she was at.
20:20
Where is she at with training and recovery now?
20:23
Was she able to maintain her cycle when she did get it back?
20:26
Yeah, she actually just got her third period like a week ago
20:28
before this episode aired. So I'm really, really proud of
20:31
her because it was a little bit of a struggle, especially from a
20:35
mindset perspective, but she has met that three period kind of
20:38
guideline that we recommend for athletes.
20:40
So really excited to kind of jump into this next phase with
20:43
her since she's gotten the three periods.
20:45
And now that we've heard this amazing story of this athlete
20:48
who worked so hard to get her period back, what advice would
20:51
you give to someone who's in a similar spot that's training too
20:54
early, eating too little and just not getting their period?
20:57
Yeah, so I think something that I've mentioned a couple of times
21:00
is just keeping it simple and making small sustainable
21:02
changes. A big thing with period recovery
21:05
is Google, if you go on Reddit, is this all in approach?
21:07
Which yes, that might work for some athletes, but small
21:10
sustainable changes also work. And a lot of athletes I think
21:13
are being held back from jumping into their fueling journey and
21:17
making some of these changes because they think there's only
21:19
one way to do it. The goal with period recovery
21:22
and getting your period back is to continue to allow you to have
21:25
that athlete mindset and have that athlete lifestyle.
21:28
One of the biggest things that kind of seems to be an overall
21:30
theme here is making these changes over a longer period of
21:34
time, so that way it's not all at once and overwhelming for the
21:36
athletes. That way they can continue to
21:39
stay consistent with these changes.
21:40
We've talked on so many other episodes about how consistency
21:43
with the small sustainable changes is really like the great
21:46
pairing together of those things to make sure that you are
21:49
successful in your period recovery journey.
21:51
We are going to continue to talk about client case studies and
21:55
breaking down how athletes were able to get their period through
21:57
the RBSN program. We're going to have Lily
22:00
continue to have these conversations with us.
22:02
So as a team, we can kind of talk through the success stories
22:05
that we have seen in the period recovery program.
22:07
If you do have questions for Riley, Lily, or myself, you can
22:10
always find us online. You can find Riley online at
22:13
Easy Sports Nutrition. You can find Lily online at Lily
22:17
Reimer Nutrition, and you can find me at Jenna Fischer
22:20
Nutrition. Thank you so much for listening
22:22
to this episode of the Eat More Carbs Podcast.
22:24
Please make sure you rate, subscribe, and review.
22:26
And as always, remember to eat more carbs.