Latest / Eat More Carbs | A Period Recovery Podcast / 166. The Truth About Running and Getting Your Period Back

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166. The Truth About Running and Getting Your Period Back · 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 period recovery
• 0:18
  nutrition coaching program. Our four month period recovery
• 0:20
  program is designed to help you sustainably get your period back
• 0:23
  and keep it. You can apply now to get started
• 0:25
  in our program and we'll leave the link for the program below.
• 0:27
  This is the Eat more Carbs podcast.
• 0:34
  Hello and welcome back. This is the More Carbs podcast.
• 0:37
  We are a team of dietitians and we talk every Thursday about
• 0:40
  sports nutrition for the girlies.
• 0:42
  My name is Jenna and I host this.
• 0:43
  Podcast and my name is Riley you'll also see me on this
• 0:46
  podcast I am the owner and founder of steady state
• 0:49
  Performance nutrition We. Specialize in helping female
• 0:51
  athletes recover from low energy availability and together along
• 0:54
  with Lily Rhymer, we are team steady state.
• 0:56
  Before we get into today's episode, we are going to do our
• 0:58
  high and low. So sharing just a little bit
• 1:00
  about our week, the good and the parts we wish you got a little
• 1:02
  bit differently. As always.
• 1:03
  Riley, can you kick us off? Hi, everybody.
• 1:05
  Welcome back to the podcast. I am in surf of my high this
• 1:09
  week and this has a little bit of an announcement also in a
• 1:12
  high, but I'm really excited to share because we have been
• 1:15
  working really hard behind the scenes on it.
• 1:17
  I'm really excited to announce that if you don't get enough of
• 1:20
  me on this podcast, I am actually starting another
• 1:24
  podcast and it's going to be for business entrepreneurs,
• 1:28
  specifically women working in sport.
• 1:30
  So our new podcast is coming out June 9th and it's called the
• 1:34
  Locker Room Talk Podcast. The whole premise of the podcast
• 1:38
  is going to be teaching women entrepreneurs business skills
• 1:42
  that they haven't had access to before.
• 1:44
  So our whole idea is we're going to be breaking down the locker
• 1:46
  room door, providing resources that used to only be provided in
• 1:51
  like the old boys club. So we're very, very excited.
• 1:53
  This is going to be another weekly podcast and it's all for
• 1:56
  those girls out there that want to build their own businesses or
• 1:59
  dietitians who are interested in building their own businesses.
• 2:02
  So I'm super excited about it. I'm so excited for this finally
• 2:05
  to be something that you are sharing publicly.
• 2:07
  I have a lot of clients that I work with.
• 2:09
  So I'm assuming there are probably a lot of people listen
• 2:11
  to this podcast that study nutrition, are interested in
• 2:14
  nutrition, and maybe want to be in the private practice space
• 2:17
  sometime in the future. So this is like such a valuable
• 2:20
  resource for even like those kind of entering the field or
• 2:23
  thinking about entering the field.
• 2:25
  Can you tease a little bit about like some of the topics that
• 2:27
  you'll be covering? Yeah, I'm so excited that you.
• 2:30
  So I'm going to be Co hosting that with a client turned friend
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  and who also helps me from like a business consultant
• 2:36
  perspective. Her name is Stacy Miller.
• 2:38
  We're going to be Co hosting it together and what we're really
• 2:41
  excited to do is she brings a corporate perspective and then I
• 2:45
  have the small business perspective.
• 2:46
  She has taught me a lot about what is happening as like a
• 2:50
  corporate executive and then the corporate space and then I put
• 2:54
  my kind of like small business perspective on it.
• 2:56
  So we're going to be talking a lot about like marketing.
• 2:59
  Our first episodes talk a lot about like a product market fit,
• 3:02
  building your marketing funnel and then also helping you figure
• 3:06
  out like what's going wrong with your business and why you can't
• 3:08
  get new client. Having the privilege of knowing
• 3:10
  both of you before this podcast comes out, I cannot stress
• 3:14
  enough to all of you like how valuable these episodes are
• 3:17
  going to be. Just knowing how much both of
• 3:20
  you know, kind of pairing that knowledge together and then
• 3:23
  sharing it with everyone. I'm excited to listen.
• 3:25
  Yeah, yeah. Well, I hope you guys all love
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  it again. Like we are going to be doing a
• 3:29
  weekly with it and then there is going to be a weekly newsletter
• 3:32
  that's going to have worksheets and activities that go along
• 3:34
  with the podcast to help you develop your business.
• 3:37
  And then we are building like a whole locker room community.
• 3:39
  So we're really excited about that.
• 3:40
  And then I'm going to switch completely different directions
• 3:43
  and talk about my love because I'm getting old and I can't.
• 3:46
  Do that, yes, you're not. I am the same age as you, so if
• 3:51
  you are getting old, I am getting old and I'm not ready to
• 3:54
  accept that. No, no, no.
• 3:55
  I'm older than you. I can't deal with it because I'm
• 3:59
  starting to hit that age where like things are swelling up and
• 4:02
  like things are aching for no reason.
• 4:05
  Like my niece has been swelling up.
• 4:07
  It doesn't hurt. Knock on wood, it doesn't hurt.
• 4:09
  It just. Swells up.
• 4:10
  Does it happen at like certain points of the day or just
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  randomly it like? Random, it started doing it like
• 4:16
  sometimes after a run OK but it doesn't hurt it's just swollen
• 4:21
  and the swelling will decrease throughout the day and then
• 4:23
  maybe it will pop up another period of time or I'm starting
• 4:26
  to get like little aches and pains or things like that.
• 4:28
  I'm just old. Old, but that is.
• 4:31
  Odd. I know, right?
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  And it's like places that like it'd be like my elbow just like
• 4:35
  swells or like my knee, like it's mainly been my knee, but
• 4:37
  it's not any because I've been having some hip problems.
• 4:39
  That's not like on that side. And I don't think it's like from
• 4:42
  compensation or anything like that.
• 4:43
  It just she just swelled up a little bit.
• 4:45
  It's not injury related, it's just it just is what it is.
• 4:48
  age-related, I guess. Age-related.
• 4:51
  So that's me. I'm starting a new podcast and
• 4:53
  I'm old, so that's my week. How about you?
• 4:56
  I will share my high first. I unfortunately don't live very
• 5:00
  close to any of my family members, but I am very fortunate
• 5:02
  in that they come and they visit me.
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  So my sister came out to Arizona to visit me for a couple of
• 5:07
  days, which was fantastic. My sister and I are very, very
• 5:10
  close. Saying goodbye is always hard,
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  but having her in town for a couple of days was just so much
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  fun and just to spend some time together and kind of just catch
• 5:18
  up. I'm just really thankful that
• 5:19
  she came out and visited us for a few days.
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  Was it just her Did? She bring the whole family.
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  She brought the whole family. What did the girls think about
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  Phoenix? My nieces loved it.
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  Oh my gosh, yeah. They had so much fun and I think
• 5:30
  a kid like they're four and two, so being that age like anything
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  new is fun and exciting. We also happen to have next door
• 5:36
  neighbors that have kids their age.
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  So they had like a playdate with them and it was really cute and
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  they had a great time. Yay.
• 5:42
  Milo has to deal with them being here because while they were
• 5:47
  here, I know that sounds that sounds really bad, but I promise
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  it's not. While they were here, we found
• 5:52
  another scorpion in our house. Jenna.
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  And everybody that we've talked to says it's because the weather
• 5:57
  is getting really warm. When they were here, we had a
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  couple of days that hit triple digits.
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  So that's kind of normal when that happens.
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  But I was so nervous because like, if I get sung, if Noel
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  gets stung, if George gets stung, like we'll be fine.
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  But I was so nervous about my nieces in particular because
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  they're so little that that being something that could
• 6:15
  create more of a problem. And that's like 2 in the last
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  couple of weeks. And that's more than we had all
• 6:20
  of last year. They're telling their friends
• 6:23
  you must have something at your house, but.
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  I don't know send good vibes this way that I don't find
• 6:27
  anymore anytime soon. I'm sending you all the vibes.
• 6:30
  I'm also never coming back to Phoenix because I'm not dealing
• 6:32
  with scorpions, but sending you all the good vibes.
• 6:34
  Totally fair, I completely understand.
• 6:36
  Just kidding, I love Phoenix and I love you, so I'm going to be
• 6:39
  back. Sorry.
• 6:40
  Please do. Please come back.
• 6:41
  Actually come back. We've all seen runners go off to
• 6:43
  college and struggle with the change, but our next guest did
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  the exact opposite. She took the leap into
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  collegiate level and immediately started rewriting her own record
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  book. Between balancing the student
• 6:52
  athlete grind and mastering a whole new level of training,
• 6:55
  she's managed to put down massive PRS and she's truly been
• 6:58
  navigating the adjustment to running at the collegiate level
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  like a pro. She's proof that with the right
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  mindset, your first year can be your best year.
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  Today, she's joining us to talk about her journey with fueling
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  and running that has helped her get her where she is today.
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  Please welcome to the podcast, Ava Taylor.
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  Thank you for having me, that was so sweet.
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  We're so excited that you're here.
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  Yes, I'm so glad that you're here to kind of talk to us a
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  little bit about like running collegiately, how you got to
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  where you are today. Yeah, I'm so excited.
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  Just kind of like starting out so that way people can kind of
• 7:25
  get to know you a little bit more.
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  Do you mind sharing a little bit about like your background and
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  how you got into running? Yeah, of course.
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  So I started out kind of doing like all sports throughout my
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  childhood. I did a lot of soccer kind of
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  towards middle school. And I also started Girls in the
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  Run when I moved to Florida. And so I did a lot of running in
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  that. And that's kind of where I
• 7:42
  learned that I love to run. I was like always just trying to
• 7:45
  run more. Only did so much running during
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  that. And so I did my first 5K at the
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  end of that and I was like, wow, I really love this.
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  So from then I joined, I did kind of track in middle school,
• 7:57
  just not really taking it very seriously, just doing it for
• 7:59
  fun. And then I, I really started
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  taking it seriously when I was able to do cross country in high
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  school. My sophomore year is kind of
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  when I really started, you know, working and putting in the
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  effort. Which obviously we know that you
• 8:10
  put in the effort because you run collegiately now, so there
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  was a lot of work that went into getting to that point.
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  Your family also does like Family 5 KS and like all the fun
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  holiday runs too, right? Yeah, yeah.
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  I'm trying to get my mom and my sister into it, but I got my dad
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  really into, so he does the 5K with me and we try to do them
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  like every holiday and stuff like that.
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  So it's it's so fun to do that with him.
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  I love it. Riley, your family is a holiday
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  5K family. Well, you specifically.
• 8:36
  I am maybe I'll get Charlie, maybe I'll convert her over to
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  the dark side, you could say. But yes, I I actually grew up
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  similar to you Ava, like doing like local races and like the
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  local 5K and I was never like really taking them that serious,
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  but it was always like such a fun thing to do with family.
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  Yes, agreed. It definitely is like I love
• 8:57
  like the Turkey Trot. That's like my favorite one.
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  Like before Thanksgiving dinner. It's great.
• 9:01
  I have to ask, do you have like an outfit?
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  Like are you an outfit? Do you have like a matching
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  shirt with your dad? I'm so particular in like what I
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  run in so like I would I could never be the person who's like
• 9:12
  dressed up as a Turkey try and last like my colors to the
• 9:16
  holiday like 4th of July. I'm always wearing red, white
• 9:18
  and blue or like something in my hair maybe but never like all
• 9:21
  out. It's always fun to wear
• 9:22
  something like a little bit on theme, but still be comfortable
• 9:24
  when you're running. Yeah, agreed.
• 9:26
  I feel that. Can you tell us a little bit
• 9:28
  more about like background with fueling and what maybe LED you
• 9:31
  to want to continue to work on that to help maybe a little bit
• 9:34
  with like performance? So that way when you did start
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  to run collegiately, you were showing up the best version of
• 9:39
  yourself and the best version of a runner that you possibly could
• 9:42
  be. Yeah.
• 9:43
  So kind of all throughout my childhood, I had like a very
• 9:46
  good relationship with food. Like I was the biggest foodie.
• 9:49
  Like I was always trying new things.
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  There was nothing I wouldn't try.
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  I was definitely like had a really good experience with
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  that. And even throughout like my
• 9:56
  freshman year was great. I kind of just got a false idea.
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  I don't know if it was kind of through social media or just
• 10:03
  seeing things my sophomore year of running that I got the idea
• 10:07
  that smaller was faster, which now I obviously know it's so not
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  true and I'm so glad I'm on the other side of that now.
• 10:14
  That led me down a really bad path there at later in my high
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  school, kind of my junior and senior years were pretty rough
• 10:21
  because that's kind of when I was in the depths of the effects
• 10:23
  of that. But now I'm working on those
• 10:26
  fueling strategies and improving on all that in college running.
• 10:29
  I've just, I've just learned like how important carbs and
• 10:32
  fats are and like protein is so important, but like I feel like
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  the other two aren't talked about it as much.
• 10:38
  And you really need to prioritize that, especially as a
• 10:40
  runner and like especially as a female runner and athlete that
• 10:43
  like that's for your hormones are so much more important than.
• 10:46
  Can we put that on a T-shirt so that way female athletes,
• 10:49
  especially runners, know how important it is?
• 10:51
  When you got to college, did you feel like your relationship with
• 10:55
  Fueling improved or changed? Yeah, I kind of started my
• 11:00
  period recovery journey right after my senior year ended.
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  So I knew I was going to college and I'm from Florida, so I was
• 11:06
  going to Alabama, which is about 10 1/2 hour drive.
• 11:09
  So I wasn't going to be able to be home like whenever I wanted
• 11:12
  to. I didn't have, you know, it was
• 11:14
  kind of making all my 100% my own choices like meal plans,
• 11:18
  food in my dorm, Like I had to fully hold myself accountable
• 11:21
  for that. It was a bit of a struggle at
• 11:23
  first, but I made sure over the summer to create habits that
• 11:28
  would help me leading into college.
• 11:30
  And I honestly think I had a really smooth transition going
• 11:33
  into college and I didn't have too many difficulties with it if
• 11:36
  I did. I kind of talk to you about it,
• 11:38
  Jenna, and we kind of figured it out and figured out what the
• 11:40
  best option was. I think that working together
• 11:42
  over summer and kind of building those habits and that good
• 11:45
  fueling foundation was something that did really help make that
• 11:48
  transition a little bit smoother.
• 11:50
  But we still had a lot of like changes.
• 11:51
  As far as from what summer training looked like into your
• 11:55
  first collegiate season racing. What did that look like for you
• 11:58
  and how did you navigate that change from a very different
• 12:02
  kind of level of training from summer season and training into
• 12:05
  your first collegiate season? Yeah.
• 12:07
  A big thing obviously intensity was so much more definitely like
• 12:12
  as I progressed start college, it was more miles, more
• 12:14
  intensity, harder workouts, everything.
• 12:16
  But also I had to start my warm up for my run at like 545,
• 12:21
  sometimes 530. And so it's like, you know, how
• 12:24
  much carbs can you get in before you run?
• 12:26
  So it was kind of getting like my stomach adjusted to that and
• 12:30
  working on those pre run carbs before and I actually had really
• 12:34
  good success with that. Like I always felt so fueled
• 12:37
  after my morning runs and honestly it was kind of like a
• 12:39
  flex. I had like I felt like I was
• 12:41
  like my stomach like really got like so strong and I was like
• 12:44
  able to have like a really substantial amount before my run
• 12:47
  at like 5 something in the morning and I felt great.
• 12:49
  What are some of those carve options that you fueled with and
• 12:52
  found success with before your morning training?
• 12:54
  Yeah, so one of my favourites definitely this one's a little
• 12:58
  bit of a hot take is but I love a good pop tart before my run.
• 13:03
  That is my favorite. It's just worked so well for me,
• 13:06
  like I've never have any issues. It's so simple.
• 13:09
  It doesn't take me a while to eat and it's like I get the
• 13:12
  carbs and get my energy. I eat it, I can go soon and I
• 13:15
  feel great, so it works great. We love a pop tart.
• 13:18
  They get such a bad reputation, but they work.
• 13:20
  So well, yeah, I also like those little like Go Go Squeeze or any
• 13:24
  of the off brand applesauces. Sometimes I'll have some of
• 13:27
  those too with something else. I really like those because
• 13:29
  they're so easy to eat as well before runs.
• 13:31
  Moving into having Pop Tarts before you train and having such
• 13:36
  early training, When we started the collegiate season, it wasn't
• 13:38
  like we first day did Pop Tarts. Like you used a lot of other
• 13:41
  things leading up to that. So that way we could build that
• 13:44
  fueling. And we did a lot of like sports
• 13:46
  drinks too in the beginning, if I remember right.
• 13:48
  Yeah, so it definitely took some some building up to it because I
• 13:53
  wasn't, I wasn't used to it. I did do a lot of like like a
• 13:56
  Gatorade or something like that and pairing that with maybe
• 13:59
  something smaller. A lot of I was a lot of trial
• 14:02
  and error. Like I would try something and
• 14:04
  be like maybe that doesn't work for me.
• 14:06
  I have like like a bar and it had like a little more fiber or
• 14:10
  something and I'm like, I feel like it's not really sitting
• 14:12
  well with me, you know, it's, I feel like it is a big trial and
• 14:15
  error process and just finding those things that work best for
• 14:17
  you. I think it's so valuable that
• 14:19
  you started doing some of this work before season because like
• 14:23
  you just said, it's a lot of trial and error.
• 14:25
  And I feel like a big mistake so many athletes make as they try
• 14:28
  to implement something new when the stakes are high.
• 14:31
  And you did such a great job implementing these things and
• 14:34
  trying these things before you got to college because again,
• 14:37
  different environment, different team, different training
• 14:39
  schedule, but you had been practicing some of these things
• 14:42
  before. Yeah, I agree for sure.
• 14:44
  Can you tell us a little bit about like some of the maybe
• 14:46
  performance or training changes you noticed with also changing
• 14:50
  your fueling? I noticed like on my hard
• 14:52
  workout days, I just had like a lot more volume as well and
• 14:56
  that, you know, that requires a lot more fueling throughout the
• 14:59
  day. So like especially compared to
• 15:02
  high school, I didn't have that much volume in one session.
• 15:06
  And so throughout the day, making sure that you're meeting
• 15:09
  your energy needs and you're fueling yourself for your
• 15:12
  workouts. And another thing as well as I
• 15:14
  was doing my weight lifting, I had to do weights for my
• 15:17
  training as well later in the day.
• 15:19
  So now fueling around that and my morning session and then my
• 15:22
  weight session later in the day was something I had to navigate
• 15:25
  that I also didn't really have that on a regular schedule in
• 15:28
  high school. So making sure that I'm also
• 15:30
  getting my post training and pre training for both of those
• 15:33
  sessions. Did you?
• 15:34
  Feel the difference between high school training and high school
• 15:38
  running versus the work that you were doing in college.
• 15:41
  Like, did you feel like that was a big change in your sport?
• 15:44
  Yes, so definitely the training itself felt so much different,
• 15:48
  but also like how I was going into the training because
• 15:51
  college was actually my first time like in season running with
• 15:55
  like my new fueling habits. And so I noticed I was like just
• 15:58
  going into training, it actually had energy and like being able
• 16:02
  to finish that, that last Rep strong and not like, you know,
• 16:06
  already feeling tired, the warm up and all that.
• 16:09
  And it's also like a big thing too running in high school, a
• 16:12
  lot of times I would have a run, I'd feel great, it'd be a great
• 16:15
  run. And the rest of the day I'm
• 16:16
  tired, I'm dead, I'm sleeping on the couch.
• 16:18
  It's like I have no more energy. And so then like changing my
• 16:22
  fueling habits and making sure that I'm, you know, getting
• 16:24
  enough carbs and getting enough energy.
• 16:26
  I was able to, you know, do stuff throughout the day and
• 16:28
  continue with school and work a job and actually have energy to
• 16:32
  hang out with my friends and just any other thing besides
• 16:35
  running. I.
• 16:36
  Feel like nobody's talking about that, Like we're all talking
• 16:38
  about performance and sport. And yes, it's so, so, so
• 16:41
  important, right? We want you to be the best that
• 16:43
  you can in your sport, but you also have, you know, 22 other
• 16:46
  hours of the day that you have to live your life.
• 16:49
  And if we're under fueling, we're not going to be present in
• 16:51
  those hours. Can we talk a little bit about
• 16:53
  your performance throughout your first year running?
• 16:57
  Because I think you're kind of downplaying the progression and
• 17:01
  the PRS that you saw throughout your first year, both through
• 17:05
  cross country. And then also like, I feel like
• 17:07
  there was a big turning point when you got to go home and run
• 17:09
  a 5K with your family and then the indoor season that we had
• 17:14
  too. So can we talk a little bit
• 17:15
  about that? Yeah, it's straight after high
• 17:17
  school. All of my PRS came from my
• 17:19
  sophomore year. So you know, because the effects
• 17:22
  of my underfueling, I slowed down by minutes all my time.
• 17:26
  My 5K slowed down by minutes, my miles slowed down.
• 17:29
  My 3200 slowed down every. I wasn't PR ING anymore, you
• 17:32
  know, college I was getting, I was getting adjusted to
• 17:35
  everything. And cross country went well.
• 17:36
  It went really well, but it was still kind of in that like
• 17:39
  adjustment phase. Everything was still really new
• 17:41
  to me. And then, you know, I went home
• 17:43
  for Christmas break. I felt a little more adjusted
• 17:45
  and I raced the Turkey Trot with my dad and that went so good.
• 17:50
  It was like such like a, you know, fun race, but it was still
• 17:52
  like a confidence booster for me.
• 17:54
  Like I was like, wow, I actually beat my cross country PR, which
• 17:57
  obviously different because it's a road race, but I was like, OK,
• 18:00
  I haven't even been, I haven't been at that in a while.
• 18:03
  But that was that was a big, a big deal for me.
• 18:06
  So I went into indoor trash and I'm definitely long distance
• 18:09
  sort of person. I love the longer distance.
• 18:12
  I want to do as long as I can. I was a 5K runner for indoor
• 18:15
  track and so I was only able to do 2 five KS.
• 18:19
  The first one I was, I was a bit sick.
• 18:21
  I was still recovering from a sickness and I was think it was
• 18:24
  like 1850 something and I was like I was really happy with
• 18:27
  that because that was basically my PR and I ran that sick.
• 18:31
  So I was like super, super stoked about that.
• 18:33
  It was great. I ran a few other other and then
• 18:35
  I went to my conference. It's like I was confident, I was
• 18:38
  feeling good, training was going good and feeling healthy,
• 18:40
  feeling strong and I ran an 1808.
• 18:43
  It was a PR by 50 seconds and I was like, I was just shocked and
• 18:48
  I was so, so ecstatic about that's my training and fueling
• 18:52
  paying off and I was like finally seeing the results that
• 18:55
  I haven't seen in like 3 years. It was great.
• 18:58
  I think one of the hard things for a lot of athletes that have
• 19:00
  to go through fueling changes is that we do feel like those
• 19:03
  immediate benefits of more energy during practice and we
• 19:06
  have the ability to hang out with friends the rest of the day
• 19:09
  and be a great college student too.
• 19:11
  Because I know that you took some hard classes and you
• 19:13
  survived freshman year with some great grades.
• 19:15
  I know we talked about that. But something that not all
• 19:18
  athletes feel is those like PR's or those benefits of the long
• 19:22
  term success of fueling. And you stuck with it even in
• 19:25
  the moments where it still kind of felt new and it was still
• 19:28
  challenging. What advice do you have for
• 19:30
  other athletes that are kind of in that season of waiting till
• 19:33
  they get to their PR's again? Because that can be a really
• 19:36
  challenging time for a lot of runners.
• 19:38
  Yeah, so the process was, it was a, it was a tough process for
• 19:42
  me. It was an amazing process.
• 19:44
  And I wouldn't change it for the world.
• 19:45
  Like it's something you'd have to stay consistent with.
• 19:48
  And there's going to be ups and downs and you have to know that.
• 19:51
  And it's just something you have to work through and just know,
• 19:55
  like you have to know your why. Like why are you doing this
• 19:58
  outside of running? You have to have other goals.
• 20:00
  Like I was like, I want to run for the rest of my life.
• 20:03
  I want to have healthy bones. There's more than just like the
• 20:06
  moment you're in. Right now, so having those down
• 20:09
  moments and just talking it through, realizing why you're
• 20:12
  doing this and staying consistent and sticking with it
• 20:15
  was just so important. And knowing that like you will
• 20:18
  come out on the other side and be better and be stronger and
• 20:21
  healthier and it's so, so worth it.
• 20:24
  For those runners or other period recovery athletes who are
• 20:27
  listening right now, what like 1 to 2 tips do you have for them
• 20:32
  when they're first starting this journey?
• 20:33
  Because just like you said and what we've been talking about,
• 20:35
  like there's a lot of ups and downs and be really, really
• 20:38
  challenging. And if somebody is maybe in the
• 20:40
  thick of this right now, where are you even thinking about
• 20:42
  starting this journey? What tips do you have for them?
• 20:45
  It's really important to figure out what works for you
• 20:48
  specifically out of the stuff I said before about like finding
• 20:51
  your why I think is just so important, Like why do you want
• 20:54
  to do this? Like what is your end goal?
• 20:55
  And just remembering that. But also, you know, if you can
• 20:58
  finding like a support system of people and people you trust and
• 21:02
  people you can go to. Jenna was so amazing when I was
• 21:05
  having times that were low. It's like I can talk about it
• 21:07
  with her. I was able to go to my parents
• 21:09
  about it. Finding outlets that can help
• 21:12
  you through it. I mean, really just remembering
• 21:14
  your why you're more than the moment you're in, like it's all
• 21:17
  going to be better. It's all going to be.
• 21:18
  Worth it? Can I share a story about you?
• 21:21
  Sure. One of Ava's races.
• 21:23
  Her shoe. Oh, and fell apart.
• 21:25
  And you'll have to remind me, was it in mile one that it fell
• 21:28
  apart? It was pretty soon after you
• 21:30
  started the race, right? It was about like halfway
• 21:33
  through the 5K. It was my first ever my first
• 21:35
  ever college race. I think it says so much about
• 21:38
  your dedication and your willingness to continue to
• 21:42
  compete even when it's uncomfortable because you
• 21:44
  finished that race without shoes.
• 21:45
  I did, yes. Thank you.
• 21:47
  That was a tough one, definitely and physically.
• 21:51
  I think that kind of just is a good like representation of
• 21:54
  everything that you went through the past year.
• 21:56
  Because even in those moments that were difficult, and we used
• 21:59
  the analogy all the time of like your race and your finish line
• 22:02
  and where you wanted to be with health goals and with
• 22:05
  performance goals, but making sure that you were always making
• 22:07
  progress, even in the moments that were difficult or
• 22:09
  challenging. And I think that's exactly what
• 22:11
  you did, even in that one small moment of just being like, well,
• 22:14
  I don't have shoes right now, but I'm still going to finish
• 22:16
  this race. Because I think a lot of people
• 22:17
  would have been like, this is uncomfortable and there's no
• 22:20
  point in continuing And you've stuck with it.
• 22:23
  And just like you're fueling, even in the moments that were
• 22:25
  hard, you stuck with it and you got to your finish line and now
• 22:28
  you're running so well. We're in a place that we have
• 22:31
  met your health goals, your period is back and all of those
• 22:35
  things. And I think that's just a good
• 22:36
  analogy of like what what it takes to kind of go through
• 22:38
  these things and how much dedication you put into this to
• 22:42
  get where you are today. Thank you.
• 22:43
  I definitely agree. That is a really good analogy.
• 22:46
  Like there is going to be parts where it is going to be tough.
• 22:48
  It's not 100% like all just amazing.
• 22:52
  It's not easy, but you get through it and there's things
• 22:55
  you got to do that are uncomfortable.
• 22:56
  Like there were many days where it was very uncomfortable.
• 22:58
  And it's just like consistency and just sticking with it.
• 23:02
  Consistency is so important. It's like, you know, you got to
• 23:04
  stack just like weeks on weeks of just sticking, but it's not a
• 23:07
  one time thing. It's something you got to stick
• 23:10
  with and not just keep those habits while you're in your
• 23:12
  period recovery journey. Keep those habits for the rest
• 23:14
  of your life. Like, these are habits you have
• 23:16
  to stick with and you know. And make them sustainable for
• 23:18
  you. Yes.
• 23:19
  What works for you? Absolutely.
• 23:21
  Riley, do you want to ask some ending questions?
• 23:23
  Yeah. All right.
• 23:24
  We have a couple ending questions for you, Ava.
• 23:26
  And the first one is we have to know because we are the Eat More
• 23:30
  Cars podcast, we have to know what your favorite carbohydrate
• 23:32
  is. I love.
• 23:34
  Jenna, I know you're not the biggest fan.
• 23:36
  I love sweet potatoes. That is my favorite.
• 23:40
  I just I could have one every day.
• 23:42
  So good. You can have all of mine, yes.
• 23:45
  Give me all of them. I love them.
• 23:46
  I love them and literally like sweet potato fries with like so
• 23:49
  good with peanut butter in my opinion.
• 23:51
  I love that, but I just think they're so good.
• 23:53
  Mine for sweet potatoes. You answered this earlier but
• 23:56
  I'm going to just ask again. Maybe it's different for
• 23:58
  different situations, but what's your favorite pre workout fuel?
• 24:02
  Yeah. I mean, I would still have to
• 24:03
  say Pop Tarts. They're just so convenient for
• 24:05
  me. I would say that's kind of my go
• 24:07
  to. Like that's the one that I know
• 24:09
  never does me wrong. It's the best way to get like 30
• 24:12
  grams of carbs. I know, it's so simple exactly.
• 24:15
  What's your favorite flavour? Oh I really like the brown sugar
• 24:19
  cinnamon ones. I'm really into baking and so I
• 24:22
  made like brown sugar cinnamon pop tart cookies and they were
• 24:25
  so good. They were delicious.
• 24:27
  That sounds like that could be my favorite carb.
• 24:29
  Yeah, Yeah, those were good. Yum.
• 24:32
  What is your favorite post workout fuel?
• 24:34
  I feel like I'd switch it up a lot but I really like a loaded
• 24:37
  yogurt bowl with like some fruit, peanut butter, nuts,
• 24:41
  granola, honey. Living in Florida with the heat,
• 24:44
  it's it's refreshing having like a cool breakfast afterwards.
• 24:47
  Do you put your sweet potato in your yogurt bowl?
• 24:49
  I know some people do that. Well, they'll do like a cooled
• 24:51
  sweet potato in their yogurt bowl.
• 24:53
  I do do that sometimes. I think that's really good,
• 24:55
  especially when I can put peanut butter over it.
• 24:57
  That's like my favorite. I love that and cinnamon.
• 25:00
  I'm not a sweet. Potato person, but you might
• 25:02
  have convinced me to try that and it sounds really good.
• 25:04
  I don't know, both of you weren't sweet.
• 25:05
  Potato people, right? We need more potato.
• 25:08
  Person, I'm not a potato. Person.
• 25:10
  I don't know why. Oh.
• 25:11
  My gosh. My husband is a potato person
• 25:13
  and so we always have this conflict because he wants
• 25:15
  potatoes, I want rice or pasta or something like that.
• 25:18
  But I will eat them. It's just not my.
• 25:19
  It's just not really my thing. I mean, that's fair.
• 25:21
  Pasta's so good too, yeah. But we love when people love
• 25:24
  sweet potatoes. We have a lot of athletes that
• 25:26
  favorite, yeah, the sweet potato.
• 25:28
  So no hate on a sweet potato. Just not my thing.
• 25:30
  And then we're both big shoe people.
• 25:32
  Jenna is on the hunt right now. Maybe not on the hunt right now.
• 25:36
  I'm not sure what your shoe situation is right now Jenna,
• 25:39
  but we always looking OK. I wasn't sure if you found one
• 25:43
  because I know I've been talking about it, but Ava, we need to
• 25:45
  know what your favorite pair of kicks is.
• 25:47
  Yeah, so running wise, I've, it was never really a big Nike
• 25:51
  person, but I've been running in the Nike Bameros a lot recently
• 25:55
  and I like, I love them. I think those are really good.
• 25:58
  But before that I was like always a really big fan of like
• 26:01
  the Brooks Ghosts. We're kind of like my go to for
• 26:04
  a while. I think that's like a really
• 26:05
  standard shoe. Yeah, I really, I like those.
• 26:07
  And then kind of like when I was kind of like everyday, everyday
• 26:11
  shoes, I don't know, I just kind of I just wear like basic flip
• 26:14
  flops. It's so hot outside.
• 26:16
  I'm just like, I just throw on, throw on some flip flops and
• 26:18
  it's kind of my go to shoe right now.
• 26:20
  She's a true Florida girl at heart.
• 26:23
  Eva, thank you so much for being on this episode.
• 26:25
  We so appreciate you being here sharing a little bit about like
• 26:28
  your journey, your story, and all that you have accomplished
• 26:30
  within this past year. For anybody listening who might
• 26:32
  have questions for you about running collegiately or even
• 26:35
  about like your journey with fuel and period recovery, is
• 26:38
  there a way that people can reach out to you or find you,
• 26:41
  follow you and ask you those questions?
• 26:42
  Yeah, I would love to answer questions if anyone has any as
• 26:45
  well. Definitely like a full open
• 26:47
  book. So my Instagram is Ava Taylor.
• 26:50
  And then sometimes I also post a little bit on TikTok and that is
• 26:53
  Ava dot Ray. We are going to leave all of
• 26:56
  Ava's contact information in the podcast show notes.
• 26:59
  So that way if you do have questions, you want to reach out
• 27:01
  to her or just say congratulations about all of the
• 27:03
  amazing things that she has accomplished in this past year.
• 27:05
  You can do so if you have questions for Riley or myself,
• 27:08
  you can always find us online. You can find Riley at Riley dot
• 27:11
  Beatty dot nutrition and you can find me at Jenna dot Fisher dot
• 27:14
  nutrition. Thank you so much for listening
• 27:16
  to this episode of the Eat More Carbs podcast.
• 27:18
  Please make sure you rate, subscribe and review.
• 27:20
  And as always, remember to eat more carbs.