Latest / Eat More Carbs | A Period Recovery Podcast / 126. Do You Need to Go All In on Period Recovery

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126. Do You Need to Go All In on Period Recovery · 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 if you're not quite ready for
• 0:29
  that one-on-one approach. That's exactly why we created
• 0:31
  the Period Recovery Guide. It's designed to support the
• 0:33
  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 finally out now, and we will
• 0:41
  leave all of 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.
• 0:53
  It's Jenna here with Riley. We were both dietitians and we
• 0:56
  talk every Thursday about sports nutrition for their girlies,
• 0:58
  specifically about how to get your period back if you've lost
• 1:01
  it due to hypothalamic amenorrhea.
• 1:03
  On today's episode, we're actually myth busting the period
• 1:05
  recovery process, which I'm super excited about.
• 1:07
  Riley. It's a ton of questions.
• 1:08
  We both get a ton of questions all the time about specific
• 1:10
  things that people hear online and whether or not you have to
• 1:13
  do them in order to get your period back.
• 1:15
  Before we do that though, we are going to do our high and low.
• 1:17
  So sharing just a little bit about our week, the good and the
• 1:19
  parts. We wish you gone a little bit
• 1:20
  differently and we're going to do our training update.
• 1:22
  We haven't done that in a while. And Riley is preparing for an
• 1:25
  upcoming marathon. As always.
• 1:27
  Riley, can you kick us off high and low?
• 1:28
  What's going on this week? Usually I start off with my
• 1:30
  high, but I'm going to start with my low because I feel like
• 1:32
  it's very relevant to the situation right now.
• 1:34
  And I guess like the last two weeks, I've been to the eye
• 1:37
  doctor about four times and I'm not even exaggerating when I say
• 1:40
  about I should actually just say 4.
• 1:42
  I've been four times in the last two weeks.
• 1:44
  I've just been struggling with my prescription in my eyes and
• 1:47
  it's been this ongoing thing for a while and just like moves and
• 1:50
  different in pregnancy and well, all that fun stuff.
• 1:52
  Definitely neglected it, which I'm not proud of, but I am
• 1:55
  making it a priority this summer to get my eyes figured out.
• 1:59
  So I currently have my eyes dilated while we are recording
• 2:01
  this podcast. So if you are watching the video
• 2:04
  feed and my eyes are all over the place like that is the
• 2:07
  situation that's going on right now.
• 2:09
  I I am farsighted. I struggle seeing up close.
• 2:12
  So it does take me about 20 minutes to try to put in my
• 2:15
  contacts after I got my eyes dilated.
• 2:17
  But we are here. We are here and we are recording
• 2:19
  this episode, which we're very excited about.
• 2:21
  Definitely not a fun thing to do.
• 2:22
  Getting your eyes dilated is one of the worst experiences.
• 2:25
  It's just if weirdly uncomfortable.
• 2:27
  It kind of like gives me the same sensation of like hitting
• 2:29
  your elbow, like your funny bone where it's like it doesn't hurt
• 2:32
  but it's just not comfortable. I'm like crying.
• 2:35
  She's like, do you think it's working?
• 2:36
  I'm like, my tears are just like going down my face.
• 2:38
  I'm like, I think they're in. I think the drops are in.
• 2:41
  Thank you. Plenty of them in there.
• 2:43
  Thank you so much. Oh my gosh.
• 2:45
  Did anything change with your prescription?
• 2:47
  Like do you have updates like positive news yet?
• 2:49
  Yeah, I mean, we're trying like again, I'm trying my like fifth
• 2:52
  different prescription. I think we're getting we're
• 2:54
  getting closer, right? My eyes are just, I think a lot
• 2:56
  worse than we all thought I was compensating a lot because of
• 2:59
  the way that my eyes work. Not to make this entire podcast
• 3:02
  about my vision problems, but I do think we are we're getting
• 3:05
  closer. I really do appreciate them.
• 3:07
  This actually could maybe even be my high, but I've been
• 3:09
  different practitioners in the past and they haven't really
• 3:11
  like listened to me. But I do really appreciate like
• 3:14
  this group because they're listening and they're trying.
• 3:16
  They keep bringing me back in and trying to help me which
• 3:20
  which was really nice and refreshing.
• 3:21
  I'm really glad about that. It's so different when you have
• 3:25
  like a good group that you can trust and that like they're
• 3:27
  working to like get to the bottom of the problem with you.
• 3:30
  It's great, my high if you have listened to some past episodes,
• 3:33
  This used to be my low, but it really just depends on what day
• 3:36
  you asked me on. But my high is that I'm training
• 3:38
  for the New York City Marathon and I am really excited today at
• 3:42
  least. I love this.
• 3:44
  We're back to excitement around the marathon and marathon
• 3:46
  training. I'm so happy.
• 3:49
  Yes, and I will share a little bit more on our training update
• 3:51
  like later on in this episode, but again, it's the ups and
• 3:53
  downs when you have a goal or when you're training for
• 3:55
  something absolutely. How's your week going my?
• 3:57
  Week's going good. Similarly to you, my low took
• 3:59
  place like very recently. As in like just before we got on
• 4:02
  this, I took my dog George outside and he stepped in an Ant
• 4:06
  pile, got ants all over him, then stepped in the mud.
• 4:10
  So I had to like give him a little quick shower.
• 4:13
  Like it's the worst thing ever because George hates water and
• 4:15
  he's very, very resistant to like getting in the tub to like
• 4:18
  rinse him off. And usually it takes two people
• 4:20
  to do that, but I had to do that by myself.
• 4:22
  It's just, you know, one of those things that just happens,
• 4:25
  but it's just not fun when it happens.
• 4:26
  But I'm really thankful that like any of my client calls
• 4:29
  aren't being disrupted because it just happened on the right
• 4:32
  day. So I guess that's that's the
• 4:34
  good part of the take away of the low.
• 4:35
  My overall high though is just good culture cottage cheese
• 4:39
  because it it is superior to all the other cottage cheeses out
• 4:42
  there. I've tried so many different
• 4:44
  brands and I always come back to that one as the best Tasty 1 and
• 4:47
  I just had it for a snack so that's my high.
• 4:49
  The like curd texture situation is just different than your
• 4:53
  other brands and I feel like only dietitians would appreciate
• 4:56
  this but I understand. I see where you're coming from.
• 4:58
  If you're not a fan of cottage cheese, I would encourage you to
• 5:01
  try that because I think it's different.
• 5:03
  Like I think it's so much better.
• 5:04
  Whatever they're doing, keep it up.
• 5:05
  They're not. This is not sponsored, by the
• 5:06
  way, not at all. We wouldn't mind though.
• 5:09
  Charlie's going through a cheese phase right now where she loves
• 5:12
  cottage cheese. And I'm not mad about it, but it
• 5:14
  just, it's funny because she picks it up with her hand and
• 5:17
  just puts it into her mouth and she like has her spoon in one
• 5:20
  hand and then her cottage cheese hand and I'm like, whatever.
• 5:22
  Haven't quite connected that weekend.
• 5:24
  Sometimes she's there, but like sometimes she like gets
• 5:26
  frustrated and is like Nah. The hand is easy girl's.
• 5:29
  Got a fuel? Girl has got a fuel.
• 5:31
  Today we are talking about myth busting period recovery.
• 5:35
  Some of the questions that we frequently get are things that
• 5:38
  people hear online about getting your period, period back.
• 5:40
  We've done a lot of episodes kind of similar to this as to
• 5:42
  like whether or not you have to stop trading in order to get
• 5:44
  your period back, if you have to eat 2800 calories to get your
• 5:47
  period back. But what have you recently heard
• 5:49
  Riley, that is something that keeps kind of coming up in the
• 5:53
  world of period recovery as far as kind of that like all or
• 5:55
  nothing approach in order to get your period back?
• 5:57
  I think just the all or nothing approach in general, I think
• 6:00
  it's been really eye opening as we, you know, have really
• 6:03
  shifted towards period recovery over the last couple of years.
• 6:07
  Just the like misinformation out there.
• 6:10
  I think when it comes to period recovery, especially for
• 6:13
  athletes, I think there's so many athletes being held back
• 6:17
  from starting their journey or progressing through their
• 6:20
  journey because they think there's only one way to do this.
• 6:22
  I think you're definitely right about that.
• 6:24
  It can be a little bit intimidating to look at kind of
• 6:26
  the information or maybe some of the things that are Googleable
• 6:29
  out there. And it feels like that would be
• 6:31
  somewhat impossible for athletes to accomplish in order to get
• 6:35
  their period back, like stopping training completely.
• 6:37
  Yes the Reddit threads are wild like everybody needs to get off
• 6:41
  of Reddit. Like I'm on there too like I
• 6:43
  feel y'all. But like we have to be careful
• 6:45
  because the information that is being provided and like the
• 6:49
  masses is not individualized. If you're an athlete, especially
• 6:52
  if like you're an athlete college level, elite level,
• 6:55
  professional level, like you can't just quit.
• 6:56
  It's basically your job. Also, even if it's not your job,
• 6:59
  most people don't want to stop training as part of their
• 7:01
  personality and part. Of their lifestyle.
• 7:03
  Our motto RBSN, is we have to help you understand how to fuel
• 7:07
  your body properly around your current lifestyle, out and
• 7:10
  around the training that you're doing.
• 7:11
  Because again, like if we just take you out of sport for six
• 7:14
  months, you know, focus on only on weight restoration, which
• 7:17
  some people need that say that really quick, right?
• 7:19
  Some athletes need that from a health and safety perspective,
• 7:21
  but the majority of people just need some general force
• 7:24
  nutrition advice, some fueling, some nutrient timing to help
• 7:27
  them get their period back. Nutrient timing, that is such a
• 7:31
  big one. I think that is such an
• 7:32
  important part of period recovery.
• 7:34
  We've had a lot of athletes that have come through the period
• 7:36
  recovery program who want to continue to train and then when
• 7:39
  they their food log and they submit their training during
• 7:42
  their onboarding process, it's very apparent that the low
• 7:45
  energy availability that they're experiencing is because they
• 7:47
  don't have energy around or near their training.
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  So we're training in a fasted state or maybe we're eating
• 7:53
  breakfast hours before training and not having a fueling top
• 7:57
  off. What are some of the like common
• 7:59
  things that you experience with athletes in regards to fueling
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  and timing around training? Because a lot of times we hear
• 8:07
  like 20 grams of protein within 20 minutes after your workout.
• 8:09
  And is that true or do we need to be eating like 5 minutes
• 8:12
  before our workout? So pre and post, what are your
• 8:15
  kind of general recommendations as far as a good starting point
• 8:18
  for fueling your workout and then recovering from your
• 8:20
  workout from a fueling perspective?
• 8:22
  This is such a great question because I think again, like you
• 8:25
  said, like there's so many people who are missing their
• 8:28
  period, like just because their nutrient timing is off, right?
• 8:30
  Like it's not even their energy intake throughout the day.
• 8:32
  It's just we are in taking the energy at the wrong times and
• 8:35
  maybe the ratio of nutrients can be optimized at certain periods
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  of time. You probably agree with this,
• 8:41
  but almost every single athlete is under fueling in
• 8:43
  carbohydrates and especially around training and that's where
• 8:47
  we usually like to start. So how can we have, you know, 30
• 8:50
  to 60 grams of easy to digest carbohydrates before training
• 8:53
  and then have similar amounts, if not more of those
• 8:56
  carbohydrate paired with protein after training?
• 8:59
  Such a good reminder to have enough carbohydrate to fuel your
• 9:01
  workout because that's going to be your body's primary source of
• 9:04
  energy during that workout and then having both the
• 9:07
  carbohydrate and the protein after your workout.
• 9:10
  Is there a specific amount of time people should be aiming for
• 9:13
  that recovery fuel after they finish training?
• 9:15
  We. Say this all the time on this
• 9:17
  podcast, but I really do think it depends if you are an athlete
• 9:21
  that is training at a high level, if you're training on a
• 9:23
  daily basis, if you're training multiple times a day, like yes,
• 9:26
  that timing does matter. And I would argue to write like
• 9:30
  even our recreational athletes. I'm doing that recreational with
• 9:33
  air quotes because not to go on a tangent or get sidetracked,
• 9:36
  but all of y'all are out there saying that you're not athletes
• 9:38
  and you're spending two hours plus in the gym.
• 9:40
  Like I'm coming for all of you guys on the topic of myths,
• 9:43
  right. So many people are athletes.
• 9:45
  Just because you're not in a club sport or competing in a
• 9:48
  competition, it does not mean you're not an athlete.
• 9:50
  I digress. I really think that kind of like
• 9:52
  giving a guideline for post workout fueling saying like can
• 9:55
  we get something within 30 minutes?
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  It's just another really wonderful opportunity to
• 9:59
  incorporate a new fueling period of time as well.
• 10:02
  I love that starting with those goals of can we just get
• 10:05
  something in within 30 minutes? I really think about the IT
• 10:09
  depends factor coming up here a lot because I have two athletes
• 10:12
  that train in the morning and then they both have work after,
• 10:15
  but their work schedules are very, very different.
• 10:17
  And the time that they have in between when they finish their
• 10:20
  training and when they start their work work is very
• 10:22
  different. So the fueling patterns that we
• 10:24
  set up from a time perspective for both of them look very
• 10:28
  different based on the rest of their day, even though they both
• 10:30
  start training early in the morning.
• 10:33
  So while yes, it does matter to get that fuel in them post
• 10:36
  workout, the way that we've set it up for them is really, really
• 10:39
  different because the rest of the day looks drastically
• 10:42
  different. And what we're able to do during
• 10:45
  work and around work is so different for both of them too.
• 10:47
  Yes, I couldn't agree with that more.
• 10:49
  I even like think about myself right?
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  Like just using myself as an example, I usually wake up
• 10:53
  between like 5:15 and 5:30 to train and run.
• 10:56
  I have to get char up at, you know, 7:30.
• 10:59
  I usually don't have time to like make a big meal.
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  But luckily because of the flexibility with the work that
• 11:05
  we do, like I can eat breakfast like after I drop char off at,
• 11:09
  you know, 8815, but I need to have some sort of fuel before I
• 11:13
  get hurt, you know, set up and ready.
• 11:15
  So I've been doing a lot of chocolate milk and things like
• 11:17
  that. And also like I don't really
• 11:18
  have an appetite right now because of the heat.
• 11:20
  So I have a different fueling timeline then maybe somebody who
• 11:23
  starts work at 8:00 or who goes into the office or something
• 11:26
  like that. Yep, exactly.
• 11:28
  Things like that that are so unique to your situation and
• 11:31
  someone else's based on do you have other people that are
• 11:34
  relying on you? Do you have a hard start time
• 11:36
  for work? Do you have a commute to work?
• 11:38
  Do you not have a commute to work?
• 11:39
  Does your work allow you to fuel while you're there?
• 11:42
  Because that's a big thing too. Because with you and I, we have
• 11:45
  a really easy way to stop and fuel because we work from home.
• 11:48
  But for a lot of other people, they might be on their feet,
• 11:50
  they might be interacting with guests, all that sort of stuff
• 11:53
  that we have to like take into account when building out that
• 11:55
  timeline and what we can fit in and when based on all those
• 11:58
  other things. So it really just depends.
• 12:00
  Yes, but that's also why it's really important that you
• 12:03
  understand the why and that's something that we really try to
• 12:06
  work on our athletes with. But like understanding like why
• 12:09
  you are eating and fueling at certain periods of time because
• 12:13
  my schedule is going to change. Like as my daughter's schedule
• 12:16
  changes, as she grows, as her sleep schedules and her sleep
• 12:19
  and know her life changes, my fueling habits will likely
• 12:23
  change. Because my training is going to
• 12:24
  change, my work will change. The goal is to understand the
• 12:28
  why so that you can make confident modifications and
• 12:32
  changes to your fueling plan based off of your changing life.
• 12:35
  Which is another reason why at RBSN, we're really passionate
• 12:37
  about keeping you moving during the period recovery process.
• 12:40
  So that way you understand the fuel that's needed to fuel
• 12:43
  different intensities of movement and how you might need
• 12:46
  to adjust it if you're training and your goals around training
• 12:48
  change. Because definitely had people
• 12:50
  that have, you know, out of sport and are retired from
• 12:53
  sport, but then they decide later on that they want to run a
• 12:55
  race and that's a different amount of training, but they
• 12:58
  still feel confident in knowing that their fueling needs to
• 13:01
  change too because their training is also going to
• 13:03
  change. So that's why we're really
• 13:04
  passionate about making sure that like, you understand the
• 13:06
  fueling and you understand fueling for training.
• 13:09
  Because most of us, if not all of us aren't just going to wake
• 13:12
  up 1 morning and decide that we're done being athletes.
• 13:15
  That's probably not going to happen.
• 13:17
  I say that so many times I feel like to athletes who ask me if
• 13:20
  they have to running, asked me if they have to stop training.
• 13:23
  And I'm like, well, if you were to get your period back and we
• 13:26
  stopped training, you would immediately start training
• 13:28
  again. Because I highly doubt that
• 13:30
  tomorrow you're gonna wake up and be like, I'm just done.
• 13:32
  I'm done being a runner, I'm done being an athlete, I'm done
• 13:34
  being a triathlete, whatever it is.
• 13:36
  Even though sometimes I say that I'm, what, 30?
• 13:39
  I'm gonna be 34 in November and I still, I'm like, OK, what can
• 13:43
  I compete at? Like, what can I train for?
• 13:45
  Like all that stuff. So yeah, I disagree with
• 13:46
  everything you said. I do want to say something
• 13:48
  though, because we have talked a little bit about like some myth
• 13:51
  related to exercise movement and then the all in approach.
• 13:55
  I do want to be clear that there's some athletes and some
• 13:59
  individuals that do need to stop training from a health and
• 14:04
  safety perspective. And it's really important that
• 14:06
  we acknowledge that. And we say that because there
• 14:09
  are some individuals that again do need that type of support and
• 14:13
  that type of guidance I think from a medical team. 100% And I
• 14:17
  think it's important to say that because Riley and I don't have a
• 14:20
  crystal ball. We say everybody that continues
• 14:23
  to train gets their period back and they get it back in four
• 14:25
  months because that's how long we typically work with an
• 14:28
  athlete. It's going to be very different
• 14:29
  from person to person as far as what the modifications we need
• 14:32
  to make in order to get a period to come back look like for each
• 14:35
  individual. And that might mean that we
• 14:37
  haven't removed exercise completely, but like we've
• 14:39
  dialed it down because we've talked so many times in other
• 14:42
  episodes, like we might be able to continue to train for sport,
• 14:46
  but maybe we're reducing like the amount of extra walking that
• 14:48
  we're doing. Maybe right now we're a runner
• 14:50
  and we're running such high mileage that we have to reduce
• 14:53
  it, increase fueling and then increase both the running and
• 14:56
  the fueling together once the period does come back.
• 14:58
  Like there are situations that are so person to person
• 15:01
  dependent. But the biggest thing is that if
• 15:03
  there is a safety perspective that we need to be cautious of
• 15:07
  in order to get a period back in order for someone to be in a
• 15:09
  healthy state and recommendations would change.
• 15:12
  And it's usually A-Team approach when that's happening, yes.
• 15:14
  But that goes back to kind of the theme of the episode where
• 15:16
  like it depends and not one-size-fits-all right?
• 15:18
  Because not this doesn't apply to everybody as well as some of
• 15:21
  the, you know, advice and modifications that we say that
• 15:24
  doesn't apply to everybody. And again, I think people are
• 15:26
  just being held back because they think there's only one way
• 15:29
  to do this. It's like 25 to 2800 calories
• 15:32
  and you can't train and you have to do this for six weeks.
• 15:34
  I just I feel like that sometimes is more harm than
• 15:36
  good. I have an athlete that I work
• 15:38
  with. She is a swimmer going through
• 15:40
  the period recovery process. Her movement looked quite a bit
• 15:43
  different than what she was used to.
• 15:45
  Not to say she's still not an athlete, because she is still
• 15:48
  training for sure, but it looked a lot different than competing
• 15:50
  collegiately as a swimmer. She's since gotten her period
• 15:53
  back, which is amazing, and now she has a goal to run a half
• 15:56
  marathon. So together we're going to make
• 15:58
  sure that we increase her feeling appropriately so that
• 16:01
  way she can continue to train the way that she currently is
• 16:04
  and add additional movement on top of that.
• 16:06
  Yes, I think a really easy way to kind of gauge like if your
• 16:10
  movement is too much, if you're doing this by yourself, is to
• 16:13
  look at how long you've been in your period recovery journey.
• 16:16
  If you've been in this for months, I would say 2 or more,
• 16:19
  to be completely honest, then we need to look at what you're
• 16:22
  doing because there's an imbalance between the fuel
• 16:26
  that's coming in and the energy that's going out.
• 16:28
  And again, we don't want to keep you from training.
• 16:32
  And therefore, with that, then you have to make fuel
• 16:34
  modifications. You can't just keep doing what
• 16:36
  you're doing and be like, I cross my fingers, like I hope it
• 16:39
  comes back like you have to make changes in order to see change
• 16:43
  and to see a different outcome. Right.
• 16:44
  If we've made progress, but that progress is halted or it's
• 16:48
  stagnant, we still need to be more aggressive in the changes
• 16:51
  that we make, either with fueling modifications or
• 16:54
  modifications in other ways in order to continue that progress.
• 16:58
  To get your period back, which is sometimes hard, that can be
• 17:01
  really, really challenging because once you've made
• 17:03
  changes, you feel like that's hopefully enough, but sometimes
• 17:06
  it's not. I think with so many athletes,
• 17:08
  they truly underestimate the amount of fuel that they
• 17:11
  actually need. We've talked about so, so, so
• 17:14
  many times just from a performance aspect, how much the
• 17:17
  body requires, not to mention the fact that we have to fuel
• 17:20
  you as a person. We have to fuel you as an
• 17:21
  athlete and then on top of that we have to correct deficiencies.
• 17:24
  And when we are in a period of low energy availability, we have
• 17:27
  a deficiency. Yes, exactly.
• 17:28
  I think one of the myths and we've talked about this is like
• 17:31
  high or lows and what drives us bananas and things like that is
• 17:35
  that there isn't a magic food or fuel option to bring your period
• 17:39
  back. Of course, adding in a new food
• 17:41
  if you see something online that you're like that sounds good and
• 17:44
  I'd love to try it and incorporate it in my fueling.
• 17:46
  There isn't a single magic food that you can incorporate in your
• 17:50
  fueling that is going to bring your period back.
• 17:52
  I always joke about this with athletes because I'm like, if
• 17:55
  there was, I would tell you like I would literally be screaming
• 17:58
  it from the rooftop. Like that would be the name of
• 18:01
  this podcast. This podcast would be called
• 18:02
  Papaya. If Papaya helps you get your
• 18:04
  period back right. It's a great thing to add and
• 18:07
  incorporate in your fueling. There's many benefits to papaya,
• 18:11
  but just like all things, it's not a magic thing that's going
• 18:14
  to bring it back. I think this goes back to, you
• 18:17
  know, a similar conversation that we often have about the
• 18:19
  birth control pill. We're not solving the root
• 18:21
  'cause, right? And like, we can't just take a
• 18:23
  single supplement or eat a single food.
• 18:25
  That's not going to reverse low energy availability.
• 18:27
  And I know that it sounds really nice and it sounds great.
• 18:31
  Just be able to take one thing and it solves your problem.
• 18:34
  But it's because your body is in a state of starvation, and the
• 18:37
  only way to get it out of that is to give it the fuel that it
• 18:40
  needs. Which is going to come with
• 18:41
  challenges, but it's the only way.
• 18:43
  You have to bring up the papaya. I mean, I brought up the papaya,
• 18:46
  but I know where you were going. You could read my mind on that
• 18:49
  one. It was also pretty obvious, but
• 18:51
  still, you know, there isn't a magic thing, there isn't a magic
• 18:54
  pill. And like Riley said, if there
• 18:56
  was, she and I would be sharing that because the goal that we
• 18:59
  both have is helping you get your period back.
• 19:01
  And if there was something that was going to do it like that, we
• 19:04
  would tell you. We would.
• 19:05
  We would have a papaya sponsorship and we would tell
• 19:08
  you about it, I promise. But instead of the name of this
• 19:11
  podcast is Eat More. Carbs.
• 19:13
  Exactly. If there are myths that you have
• 19:16
  heard or you have questions about things that you have read
• 19:19
  online in regard to period recovery, it's something that
• 19:21
  you should or you shouldn't do in order to get your period
• 19:23
  back. Leave them in the comments of
• 19:24
  this podcast or reach out to Riley and I.
• 19:27
  We are going to do our training update, Riley's training for the
• 19:29
  New York City Marathon, perhaps one of the most iconic marathons
• 19:32
  that you can run, which is incredible.
• 19:34
  So Riley, how is training going this week?
• 19:36
  We're excited again, which is good.
• 19:38
  So we are. Excited we are excited because
• 19:40
  I've I've been like changing and working on my mindset with it.
• 19:43
  I was like, you know, I've never run a marathon before.
• 19:45
  Kind of ironic that we talked about the athlete piece of us
• 19:47
  because you know, when like you're an athlete or you've been
• 19:49
  an athlete in the past, you still like want to perform well,
• 19:53
  right? You always want to perform.
• 19:54
  I'm not going to win the New York, like New York City
• 19:56
  marathon, like I'm not going to do that.
• 19:57
  But I do have like performance goals that I'm trying to meet.
• 20:00
  I think I'm like super conflicted on things because I'm
• 20:03
  like, I want to perform well, but then I want to enjoy it.
• 20:06
  It's an iconic marathon, the first marathon I've ever done.
• 20:08
  Like no matter what happens, I will PR the marathon, right,
• 20:12
  because I've never done it before.
• 20:13
  I'm like back and forth on things.
• 20:15
  But this week I'm feeling good. I've decided that like I'm going
• 20:17
  to be a tourist about it. Basically.
• 20:19
  Like there's different ways to get to the start.
• 20:21
  And things like that. And I was like, I'm in an
• 20:23
  earlier wave, so I'm supposed to take a bus, but I was like, I'm
• 20:26
  taking the ferry, like I'm going past the Statue of Liberty.
• 20:29
  Like I'm doing the like I'm touristing this, like I'm gonna
• 20:31
  have fun about it as much as possible.
• 20:33
  So I'm feeling pretty good this week.
• 20:35
  I'm only like in the upper 20s with miles per week right now.
• 20:39
  And I do have my next half at the end of August.
• 20:42
  That's what we're doing right now.
• 20:43
  I'm super excited for your next half.
• 20:45
  Hopefully have a less stressful pre race experience than the
• 20:49
  last one. If you are curious about what
• 20:51
  Riley previous half marathon was like, we did do a full episode
• 20:55
  on that where she shared about kind of the details of that.
• 20:58
  But I love this mindset approach.
• 20:59
  I think something that not only with like running, but with like
• 21:02
  period recovery as well as there's a lot of it that's a
• 21:05
  mental side of it. Like a mental component of like
• 21:07
  just having that positivity and being in the right head space.
• 21:11
  Because if we're constantly like down on ourselves about it, it
• 21:13
  can feel even harder. And I really, truly believe that
• 21:15
  impacts things. There's so many like mental
• 21:18
  components to, you know, everything.
• 21:19
  And I feel like when you have a goal and you are somebody that's
• 21:22
  dedicated and you're passionate about reaching that goal, the
• 21:24
  mindset can be the most challenging part of that.
• 21:27
  Absolutely. What about you?
• 21:28
  What's going on? How's our hamstring?
• 21:30
  It's not what I want it to be, to be completely transparent,
• 21:33
  but it's also like happening at the best time of year that it
• 21:37
  possibly could. Because running here is so hard.
• 21:40
  Because I would have to get up at like 4:00 in the morning to
• 21:42
  run before I walk my dog at 5:00 AM.
• 21:45
  Because 5:00 AM is the coolest part of the day.
• 21:48
  And that's just sacrificing a lot of my recovery and my sleep.
• 21:51
  And I'm not really willing to do that because like we've talked
• 21:54
  about before, there is a big part of like staying healthy
• 21:57
  that incorporates like good sleep and recovery and all that.
• 22:00
  So I really haven't been running that much and I'm OK with that.
• 22:03
  And so I'm just doing other things.
• 22:04
  It's hard for sure, don't get me wrong, because I love to run.
• 22:06
  And as a runner, I feel like that's when I feel like most
• 22:09
  myself and that's what I love to do.
• 22:11
  But it's also important that I treat my body the way that it
• 22:14
  needs to right now. So that way I can run in the
• 22:16
  fall when it starts to get more comfortable outside.
• 22:18
  So I'm only running like a couple times a week, very short
• 22:21
  mileage and only when it feels like appropriate.
• 22:23
  That's my update. I love that.
• 22:25
  What else are you are you doing right now?
• 22:27
  Have you like tried anything fun?
• 22:28
  OK, big. Shout out to one of my clients
• 22:31
  because she gave me the recommendation to do the
• 22:33
  Stairmaster and that has been like a lifesaver from like a
• 22:36
  cardiovascular standpoint for me.
• 22:38
  So that's what I've been doing in the gym quite a bit and it's
• 22:41
  been working well. I don't know if I've shared that
• 22:42
  before or not. No, you haven't, but yeah.
• 22:45
  That's cool, the things that we get from clients who know our
• 22:48
  struggles, too. Well, like one big family over
• 22:50
  here. I feel like we.
• 22:50
  Work with the best people. I've said this a million times,
• 22:52
  but every single one of my clients is so kind.
• 22:55
  Appreciate everybody that I work.
• 22:56
  With yeah, me too. Thank you guys.
• 22:57
  I feel like we say this like every day though, at least to
• 22:59
  each other. But thanks guys.
• 23:01
  Like I mentioned earlier, if you do have period recovery
• 23:03
  questions, you've heard things or read things online, but maybe
• 23:06
  you're curious as to whether or not that is or isn't something
• 23:08
  that you need to do in order to get your period back.
• 23:10
  Leave them in the comments of this podcast or you can reach
• 23:12
  out to us online. You can find Riley on Instagram
• 23:15
  at easy Sports Nutrition and you can find me at Jenna dot Fisher
• 23:18
  dot nutrition. Thank you so much for listening
• 23:20
  to this episode of the More Carbs Podcast.
• 23:22
  Please make sure you rate, subscribe, and review.
• 23:24
  And as always, remember to eat more carbs.