Latest / Eat More Carbs | A Period Recovery Podcast / 114. Do You Need to Eat Junk Food to Get Your Period Back?

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114. Do You Need to Eat Junk Food to Get 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
• 0:12
  or may not apply to your situation.
• 0:14
  If you are looking for personalized guidance, be sure
• 0:16
  to apply to our RBSN period recovery nutrition coaching
• 0:19
  program. Our four month period recovery
• 0:21
  program is designed to help you sustainably get your period back
• 0:24
  and keep it. You can apply now to get started
• 0:26
  in our program, and we'll leave the link for the program below
• 0:28
  if you're not quite ready for that one-on-one approach.
• 0:30
  That's exactly why we. Created the Period Recovery
• 0:32
  Guide 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.
• 0:53
  It's Jenna here with Riley. We are both dietitians and we
• 0:56
  talk every Thursday about sports nutrition for the girlies.
• 0:58
  Specifically on this podcast, we talk about HA or hypothalamic
• 1:02
  amenorrhea and how you can get your period back.
• 1:04
  On today's episode, we're talking all about junk food,
• 1:06
  which sounds a little bit weird coming from dietitians, but I'm
• 1:09
  super excited to talk with you about this.
• 1:10
  I'm super excited as well. We've been getting a ton of
• 1:13
  questions about foods to include and foods to avoid when it comes
• 1:17
  to period recovery, and we're going to be chatting all about
• 1:19
  that today. Before we get into some of those
• 1:21
  questions that we will be answering, we're going to do our
• 1:23
  high and low. So sharing just a little bit
• 1:24
  about our week, the good and the parts that we wish had gone a
• 1:26
  little bit differently. And then at the end of the
• 1:28
  episode, we will do our training update.
• 1:30
  Riley and I are both in our running era.
• 1:31
  Riley is training for 1/2 marathon to eventually run her
• 1:34
  full marathon this fall. And I just got done running a
• 1:37
  full marathon. So I'll be providing just a
• 1:39
  little bit different of a training update since I don't
• 1:40
  have a technical race that I am training for Riley kick us off
• 1:43
  though, high and low what's going on this week I'm.
• 1:45
  Going to start off with my low. I feel like my low and my high
• 1:47
  are very different topics, but I did just mention that today
• 1:52
  we're going to be talking about junk food because it's something
• 1:54
  that we've been hearing a ton about and just getting a lot of
• 1:56
  questions on something that I've also been hearing a ton about
• 2:01
  lately. Feel like I'm having this
• 2:02
  conversation every single day. The impact of not having your
• 2:06
  period and how common it is for people just to assume it's
• 2:10
  normal. Like it's 2025 and and we still
• 2:13
  think that not having your period as an athlete is
• 2:17
  acceptable. And I'm, I'm just tired of it.
• 2:19
  It's wild because in this case, like, just because it's common
• 2:22
  doesn't mean it's normal. It doesn't mean that it's like a
• 2:24
  healthy thing to happen. Yes, and I think I have this
• 2:27
  conversation every single day where people are just like being
• 2:30
  told that oh, you're an athlete, of course you don't have your
• 2:33
  period or it's not that big of a deal, or just go on birth
• 2:37
  control. And we're super pro-choice here
• 2:38
  at RBSN, but you have to make the right choice for you and
• 2:41
  your health. And and oftentimes the birth
• 2:44
  control pill is potentially hiding or band aiding a bigger
• 2:48
  problem when it comes to HA, when it comes to low energy
• 2:51
  availability and the absence of a normal menstrual cycle.
• 2:54
  Yeah, it's crazy that we've been told that just because it's
• 2:56
  common, it means it's normal, and it's not the case.
• 2:59
  It's not. So tell all your friends that
• 3:01
  they need to have normal cycles. Tell them to listen to this
• 3:03
  podcast. Like we need to change the
• 3:06
  narrative when it comes to feeling female athletes.
• 3:08
  I couldn't agree with you more. On a random, I guess completely
• 3:12
  different topic of this week for my high has to do with my
• 3:15
  daughter Charlie. So if you are new to the
• 3:18
  podcast, I have a daughter named Charlie.
• 3:20
  She's about 16 months now, which is absolutely insane.
• 3:24
  I'm not handling it well. I'm like she's old.
• 3:27
  I'm old time swimming too fast. So Charlie right now is actually
• 3:31
  really into trucks. It's like her favorite thing.
• 3:34
  It is so cute because she loves like standing by the window and
• 3:38
  like watching the trucks go by. She's like obsessed with cars.
• 3:42
  Like she loves made her the little truck.
• 3:44
  She has some toy trucks. She just obsessed with trucks.
• 3:48
  And it's so funny because every single day from like the time
• 3:51
  that she wakes up to the time that she goes down, she's just
• 3:53
  running around the house going truck, truck, truck.
• 3:57
  That's so cute. That's adorable.
• 4:00
  Yeah, I don't know where she picks it up, but like, we don't
• 4:02
  drive trucks, but she's just obsessed with trucks.
• 4:05
  It's so cute. It's also just like so random.
• 4:07
  I don't know. I just never.
• 4:08
  I don't know. She's just like running around
• 4:10
  and just obsessed with trucks and it's so cute.
• 4:12
  I love that, so cute. What about you?
• 4:14
  What is your high and your low for this week?
• 4:16
  I live in Arizona. At this point in the year we
• 4:18
  have to start walking our dog George in the morning because
• 4:20
  it's just too hot the rest of the day for him to be outside
• 4:23
  taking a walk. So this morning we went out to
• 4:26
  take him on his walk and George saw the neighbor and got, as you
• 4:29
  may have guessed, like very excited to say hello.
• 4:31
  So he went over and somehow convinced the neighbor to spill
• 4:34
  coffee all over him. So after that, George went on
• 4:38
  his walk covered in coffee and then we had to unexpectedly give
• 4:41
  him a shower this morning because he was a coffee dog.
• 4:44
  So that's just George and that's just what happens sometimes.
• 4:48
  Definitely a different morning than we had planned for in the
• 4:51
  Fisher household. But everyone is fine, everyone
• 4:54
  is good. George didn't care.
• 4:56
  And now my dog has coffee perfume.
• 4:58
  So that's my low. On the other hand though, I love
• 5:01
  taking walks in the morning. It is such a nice thing.
• 5:04
  Like a great way to like start my day and just like get outside
• 5:07
  and move before it does get too warm.
• 5:09
  So like I am happy that I get to start my mornings like that.
• 5:13
  That's my high this week is that we're kind of back to like that
• 5:15
  as our morning routine. That's my high.
• 5:16
  I. Love that it's so important to
• 5:18
  get outside and I'm I'm similar to you where I just like love
• 5:21
  like being able to move outside, get outside and it's just so
• 5:24
  nice to have the. Opportunity.
• 5:26
  Yeah. And when the rest of the day is
• 5:28
  too hot, you just take advantage in the morning when it is
• 5:30
  tolerable to be outside. Which is so funny that I'm
• 5:33
  sitting here in a jacket right now.
• 5:34
  I promise it is actually warm outside.
• 5:36
  It's. I think for me it's, it's not
• 5:38
  even that I'm like cold all the time.
• 5:39
  It's that the outside is so hot that when I come back inside and
• 5:44
  I'm in air conditioning, the drastic temperature difference
• 5:47
  is so big that I'm like, oh I'm cold all of a sudden, but I'll
• 5:49
  be hot again in 5 minutes. So that's why I'm in a jacket
• 5:52
  right now. I mean, even if it's 80°, if
• 5:54
  it's 110° outside, that's a 30° change.
• 5:57
  Yeah, exactly. It's the change for me.
• 5:59
  Even though it is getting warmer.
• 6:00
  We are talking today about whether or not you need to
• 6:03
  include junk food or maybe the food that society has deemed
• 6:06
  unhealthy in order to get your period back.
• 6:08
  Are those foods that you have to include in your feelings?
• 6:11
  One of the things that Riley does every Monday on her
• 6:13
  Instagram is offers free advice for period recovery, sports
• 6:17
  nutrition, and just general information, which is awesome.
• 6:20
  These past couple of weeks, we've been getting a lot of
• 6:22
  questions about whether or not you need to eat junk food in
• 6:25
  order to recover a period. We talk a lot on this podcast
• 6:28
  about getting your period back when you have Ellie A and when
• 6:31
  you have HA, which is low energy availability and hypothalamic
• 6:34
  amenorrhea. Riley, can you just give us a
• 6:36
  quick recap on what those things are?
• 6:38
  Yeah. So when we look at low energy
• 6:40
  availability, specifically in the athletic population, we are
• 6:43
  looking at this basically negative energy balance that the
• 6:47
  athlete is in. Easy way to think about this,
• 6:49
  it's very simple way to think about it, but your energy coming
• 6:52
  in is not enough to meet the needs that are going out.
• 6:56
  So what this does is it put to your body in this state of low
• 6:59
  energy availability where again, things are maybe not as
• 7:02
  efficient, not as optimized because you just don't have
• 7:05
  enough energy to do it. All this can really take a toll
• 7:08
  on your health as an athlete, but also your athletic
• 7:11
  performance. A lot of the symptoms and side
• 7:13
  effects of low energy availability sometimes might not
• 7:16
  be known. So sometimes you know, you might
• 7:19
  not know that you're at an increased risk for injury or low
• 7:21
  energy availability is the reason that you're feeling sick
• 7:23
  all the time. Additionally, low energy
• 7:25
  availability does a lot of harm to bone health.
• 7:28
  It can hurt your cardiovascular health and a lot of the times
• 7:31
  athletes who are in a state of low energy availability have
• 7:34
  secondary hypothalamic amenorrhea or the absence of a
• 7:38
  menstrual cycle. Oftentimes the absence of a
• 7:40
  menstrual cycle or the lack of a period is the first kind of like
• 7:44
  light bulb moment that an athlete is in low energy
• 7:47
  availability. We talk a lot in depth about
• 7:50
  each one of those signs and symptoms of low energy
• 7:53
  availability in the period recovery guide.
• 7:55
  Obviously the guide is focused on recovering a period, but low
• 7:59
  energy availability can exist for athletes that are both male
• 8:02
  and female. Females experience the
• 8:04
  hypothalamic amenorrhea when they no longer have a menstrual
• 8:07
  cycle. So when we're talking about
• 8:08
  this, we're talking about specifically female athletes
• 8:10
  that are working towards period recovery.
• 8:12
  One of the big ways that we do that is by increasing our energy
• 8:15
  availability by putting ourselves and putting our body
• 8:17
  into a positive energy balance. So that way our body has the
• 8:20
  ability to restore some of those body systems that Riley just
• 8:23
  mentioned to be functioning properly.
• 8:25
  So the big question we kept getting that was whether or not
• 8:28
  junk fluid plays a role in the ability to recover a period.
• 8:31
  So Riley, as a sports dietitian, what are your thoughts on junk
• 8:34
  food for helping recover a period?
• 8:36
  I. Think this is such a interesting
• 8:38
  question because like you said, the amount of like inquiries
• 8:42
  I've been getting lately about like how does dessert, you know,
• 8:44
  fit into period recovery? Why do I have the unhealthy
• 8:47
  foods to get my period back? Can I eat junk food?
• 8:49
  How does junk food apply? It's just really interesting
• 8:52
  because before we even like kind of dive into this, we have to
• 8:55
  think about like the why. We always talk about the why at
• 8:58
  RBSN and why are we being told that we need to eat these foods,
• 9:04
  right? Where is this information coming
• 9:06
  from? And I think what basically is
• 9:09
  happening is a lot of the foods that we label as junk food, a
• 9:12
  lot of the foods that we label as unhealthy are energy dense
• 9:15
  foods. These foods contain a lot of
• 9:17
  calories. They contain a lot of energy.
• 9:19
  In our society, we're not always really recommending energy dense
• 9:24
  foods because a lot of people in society are focused on trying to
• 9:27
  decrease their energy consumption and therefore
• 9:30
  they're avoiding these foods. Are these foods unhealthy?
• 9:33
  It depends on what your definition of unhealthy is,
• 9:35
  right? Not having a period is
• 9:37
  unhealthy. Junk food can mean a lot to a
• 9:39
  lot of different people think that's going to differ
• 9:41
  drastically from one person to the next.
• 9:43
  I think that the biggest reason that I would say yes, you need
• 9:47
  to include junk food in order to get your period back would be
• 9:50
  that you don't need to fear food or fear anything that society
• 9:54
  has maybe labeled as unhealthy in order to restore your energy
• 9:58
  availability or to increase your energy availability.
• 10:01
  So from that standpoint, I would say yes, we don't need to be
• 10:03
  fearful and we don't need to label any foods as good or bad
• 10:06
  because I think a lot of times we associate the word junk with
• 10:09
  a bad food and food doesn't have morality.
• 10:12
  We don't have good or bad foods. We maybe have foods that we want
• 10:15
  to have more of or maybe maybe I want to have foods that we have
• 10:17
  less of, but there aren't good or bad foods.
• 10:20
  And so I think that I would say yes, in the terms of we
• 10:23
  shouldn't be fearful of any foods in the period recovery
• 10:26
  journey. I agree with you 110%.
• 10:29
  It is really challenging with period recovery because our
• 10:32
  brain thinks in black and white right?
• 10:34
  It likes the idea of food being good or food being bad.
• 10:37
  And with period recovery, those lines kind of get thrown all
• 10:41
  around, right? Because food isn't bad.
• 10:43
  Food isn't good. On last week's episode, we
• 10:45
  talked about how a big mistake a lot of athletes are making on
• 10:48
  their period recovery journey is eating too many fruits and
• 10:51
  vegetables. When we look at societies like
• 10:53
  definition of good foods, right? Like fruits and vegetables are
• 10:57
  good foods. But in this situation, it's
• 10:59
  maybe not the most ideal or it's not a good idea for you to eat
• 11:04
  too many fruits and vegetables. And I love what you said, Jenna,
• 11:06
  about like figuring out how we are defining junk food or bad
• 11:09
  foods, because there's really no definition that is the same
• 11:14
  across all situations. I do think that, like when we
• 11:17
  look at fruits and vegetables, we often associate them with
• 11:20
  being a healthy choice and with being a good choice.
• 11:22
  And just like we mentioned on last week's episode, we're not
• 11:24
  recommending that you remove them entirely or that you can't
• 11:26
  have them in your period recovery journey.
• 11:28
  But just like we wouldn't tell you you can't have fruits and
• 11:31
  vegetables, doesn't mean that you can't have foods that maybe
• 11:33
  society has deemed junk food or deemed unhealthy, like ice
• 11:37
  Creamer dessert. I think people often think that
• 11:39
  like we're not incorporating those types of foods in our
• 11:41
  feeling just because we're dietitians, and that's
• 11:44
  definitely not the case. It's not because we talked about
• 11:47
  this also on last week's episode, but your feeling plan
• 11:50
  needs to be enjoyable and it needs to be sustainable and it
• 11:52
  also needs to provide you with the amount of energy that you
• 11:55
  need. And a lot of the time as a busy
• 11:57
  athlete, you might be relying on some of these junk foods or some
• 12:02
  of these processed foods to help meet your energy needs.
• 12:05
  That isn't bad eating so goldfish because it's an easy
• 12:09
  source of carbohydrates after workout and some sodium extra
• 12:12
  credit there for some electrolytes.
• 12:13
  This food might be considered a junk food or a bad food, but
• 12:17
  it's not it's providing your body with the carbohydrates that
• 12:19
  it needs and it's something that's easy and quick to consume
• 12:23
  and you can have it between classes or have it on the way to
• 12:25
  work. There's nothing bad about that
• 12:28
  I. Also like the example of like
• 12:30
  intra run fueling right now people are really on the nerds
• 12:33
  gummy clusters and they're like, oh, this is great for interim
• 12:36
  fueling, which it is for such a long time.
• 12:38
  Candy in general has gotten this wrap of being like a bad or
• 12:40
  unhealthy food, But we can take gels all day long and they're
• 12:44
  viewed as a health food because they're marketed as such.
• 12:46
  So there can be like a marketing component to like these health
• 12:49
  foods or these quote, UN quote junk foods.
• 12:51
  That's really dependent on like how that food is labeled.
• 12:54
  But nerds gummy clusters and your favorite gel, probably not
• 12:58
  that different when we're looking at it from a sugar and
• 13:00
  carbohydrate standpoint. I.
• 13:01
  Always like to say that sugar is my favorite PED.
• 13:04
  It's my favorite. I absolutely love There's this
• 13:06
  guy on Instagram. I'm sure he's on TikTok too
• 13:08
  where he takes candy and he makes pre workout that like if
• 13:14
  he was gonna market this candy as like as a pre workout using
• 13:16
  marketing techniques from supplement companies and things
• 13:19
  like that, but not lying like what that product would look
• 13:21
  like because it's just so interesting that we are OK with
• 13:25
  taking a pre workout powder that's straight carbohydrates.
• 13:27
  But then we've again said candy is bad.
• 13:29
  Yeah, it's so interesting what the marketing does from a
• 13:31
  psychological standpoint, where we go from being like, oh, I
• 13:33
  can't have that, it's nerd gummy clusters to being like, oh, I
• 13:36
  can have that. It's a Martin Gel.
• 13:37
  Exactly. I do think if you are listening
• 13:39
  to this episode and you're maybe just feeling a lot of emotions
• 13:42
  right now, I definitely think that's valid because we might be
• 13:45
  saying things that are unfamiliar or maybe challenging
• 13:49
  beliefs that you've had for a long period of time.
• 13:51
  And like we've talked about in our how to get your period back
• 13:54
  this summer episode takes some time to make small sustainable
• 13:58
  changes. If you're not used to eating
• 14:00
  some of these foods, going into the kitchen right now and being
• 14:03
  like, oh, I heard this on the Work Cars podcast and kind of
• 14:05
  throwing yourself into it might be really overwhelming.
• 14:08
  But slowly starting to work in some foods that you might have
• 14:11
  not been feeling with before to help increase your energy
• 14:14
  consumption while still enjoying a lot of the foods that you have
• 14:17
  in your current feeling plan is a great place to start.
• 14:20
  I love the idea of small and sustainable steps to incorporate
• 14:22
  some of these foods. We've talked often about like
• 14:25
  making sure that we are incorporating some of our
• 14:27
  favorite foods. Also, if you are confused about
• 14:29
  a certain recommendation that we have, like reach out with
• 14:31
  curiosity, right? We're here to help support you
• 14:34
  and help you get your period back.
• 14:35
  If something that we said doesn't makes sense or you're
• 14:38
  confused on should you have a sports drink?
• 14:40
  When should you have a sports drink?
• 14:41
  Should you use liquid energy? Should you try candy?
• 14:44
  Reach out to us. We're here to support you.
• 14:45
  We have a variety of different resources at RBSN.
• 14:48
  We have our period recovery guide that is self-paced if
• 14:51
  you're looking to kind of just get some education and start on
• 14:54
  your journey. Or we also have our period
• 14:56
  recovery program, which is going to provide more structure and
• 14:59
  accountability because you're going to work one-on-one with
• 15:01
  either Jenna or myself. I think when we look at like
• 15:04
  consuming junk foods or these recommendations that we're
• 15:06
  making, the biggest thing, especially when it comes to
• 15:08
  period recovery, is making sure that you are staying consistent
• 15:11
  with fueling and a positive energy balance.
• 15:13
  Like we've talked about on so many other episodes of the Eat
• 15:16
  More Carbs podcast. That consistency component, that
• 15:18
  trend overtime is so vital in order to working towards period
• 15:22
  recovery. And if incorporating some of the
• 15:24
  foods that maybe society is labeled as a junk food helps you
• 15:27
  do that, they're a great thing to incorporate in your fueling
• 15:29
  plan. And it's not a junk food and
• 15:30
  it's not a bad food. Yes, Riley, what would you say
• 15:33
  to an athlete who maybe hasn't incorporated some of their
• 15:36
  favorite foods in their fuel in such a long time, who's just
• 15:38
  starting the period recovery? Journey.
• 15:40
  I think first thing is to take it slow.
• 15:42
  Like I mentioned, we've talked a lot about how girlies love
• 15:46
  bagels, but they often don't report eating bagels on their
• 15:49
  food logs when they first come into the period recovery
• 15:51
  program. Jumping in and eating a whole
• 15:52
  bagel like it might be too much for you mentally.
• 15:55
  You might not be ready to do that, but like start with half a
• 15:59
  bagel, right? If you love bagels like you
• 16:01
  should be incorporating them into your feeling plan.
• 16:03
  I think that is one of the biggest mistakes is people
• 16:06
  jumping in with too changes too fast because if they're not
• 16:09
  sustainable and there's too many changes that are made, we also
• 16:12
  don't know what's working right? Like we don't know if you're
• 16:15
  increasing your energy during training because of this or
• 16:18
  because of that. If you're making too many
• 16:20
  changes. If you are somebody who wants to
• 16:23
  incorporate some of these new foods, like maybe try one like
• 16:26
  once a week. That's a goal that we like to
• 16:27
  set in the program is like let's try a new food once a week.
• 16:30
  Let's see how we feel and like let's slowly work our way.
• 16:33
  Up I love that that small, sustainable, realistic goal that
• 16:37
  we can set in order to make sure that we're making progress
• 16:39
  towards your end goal of period recovery.
• 16:41
  But in a way that doesn't feel like you're all of a sudden just
• 16:43
  jumping in into the deep end of the pool without any type of
• 16:46
  like warning for what the temperature of the water is
• 16:48
  going to be. One of the biggest like aha
• 16:51
  moments that a lot of our period Recovery Girlies have is if they
• 16:54
  opt to track their food within our program, they are often so
• 16:59
  surprised how they're feeling changes over a couple of months.
• 17:03
  They have been practicing those small, sustainable changes and
• 17:06
  slowly building on them so that they feel comfortable and
• 17:09
  confident what they're feeling. And they don't realize how much
• 17:12
  they weren't eating at the beginning.
• 17:14
  They're always like, I can't believe I was surviving off of
• 17:16
  that. Honestly.
• 17:17
  The human body is amazing. It's really a cool thing to be
• 17:21
  able to compare because we do track throughout the entire
• 17:24
  journey where people started and then where they end when they do
• 17:27
  have their period, come back and being able to look at that and
• 17:30
  say, wow, OK, maybe it didn't feel like we were making big
• 17:32
  changes. But then we can kind of look
• 17:34
  back and say this is where we started and this is where we are
• 17:36
  now. That big leap is not something
• 17:38
  that we made overnight. It's something that took months
• 17:41
  in order to make it sure that it did feel safe, smart,
• 17:43
  sustainable for the athlete. And again, that's going to look
• 17:46
  different for every single athlete based on where they're
• 17:49
  at in their own journey. It's like absolutely mind
• 17:51
  blowing, like so many athletes would be like, no wonder I was
• 17:54
  cold. No wonder I couldn't keep up
• 17:55
  during training. No wonder I was, you know,
• 17:57
  hungry or thinking about food all the time and speak.
• 17:59
  It's because they were starving. And I think that's something
• 18:02
  that is all kind of hard for a lot of people to hear is like in
• 18:05
  low energy availability, your body is starving.
• 18:08
  You're hungry. Even if you're maybe not getting
• 18:10
  the signals because your body has turned them off, you're
• 18:12
  starving. Oh that is so true and we don't
• 18:15
  want the girlies to be starving. Nobody likes a hangry girl.
• 18:18
  Nobody likes a hangry girl. All of the signs and the
• 18:21
  symptoms of your period coming back is one of the episodes that
• 18:24
  Riley and I are going to do in the future.
• 18:26
  Here so that way. If you are working through a
• 18:28
  period recovery, you can start to pick up on some of the
• 18:31
  symptoms or the signs that your period is moving in the right
• 18:33
  direction of returning. So we will do that in the
• 18:36
  future. If you do have questions for
• 18:37
  Riley and I about period recovery and about incorporating
• 18:40
  foods that maybe feel foreign or different for you in your
• 18:43
  journey, please reach out to us. We have talked a lot today about
• 18:46
  the period recovery guide, which is finally out and available for
• 18:49
  all of you to take advantage of. Riley, how do people do that?
• 18:52
  And is there any special offerings that we have through
• 18:54
  the Eat More Carbs podcast? Of course, we love our Emar
• 18:57
  Carbs girlies. Like Jenna mentioned, the link
• 19:00
  is going to be located below in the notes section.
• 19:02
  And if you are a listener of the Emar Carbs podcast, we are
• 19:06
  giving you 10% off so you can use EMC 10 as a code at checkout
• 19:10
  to get 10% off of the guide. To wrap up today's episode,
• 19:13
  we're going to be sharing our training updates.
• 19:15
  So just a little bit about the training that we're doing for
• 19:17
  running right now. So Riley, what is training
• 19:20
  looking like for you? I've had people ask me if you're
• 19:23
  still liking Runna, so you need to definitely share whether or
• 19:26
  not that's something you're still using and enjoying.
• 19:28
  I actually really like Runna and I know that there's so many
• 19:32
  mixed opinions about Runna online, but I think it goes back
• 19:36
  to like nutrition and period recovery.
• 19:38
  And something that we talk about all the time is like, it really
• 19:41
  just depends. Everything is not going to be
• 19:44
  the right fit for every single person.
• 19:46
  I know that a lot of people love Runna and a lot of people hate
• 19:50
  Runna, and I've actually really been enjoying it.
• 19:53
  I think it just gives me more guidance and purpose with my
• 19:56
  workouts because before I probably was over training a
• 20:00
  little bit, to be completely honest.
• 20:01
  And it's actually kind of just helped me like reprioritize
• 20:04
  things and has given me a little bit of guidance.
• 20:07
  It is an app, right? And it has some automation and
• 20:10
  things like that to it. So I don't follow everything to
• 20:13
  a tee, but I have really been enjoying at least some of the
• 20:16
  structure and just kind of having a plan.
• 20:18
  I love that. So what does it have you
• 20:20
  training this week? So this week, next week are my
• 20:23
  peak mileage weeks. So right now I'm about 30 miles
• 20:27
  per week. I'm going out of town this
• 20:29
  weekend, so I might not hit that number, but right now I usually
• 20:33
  I'm kind of just doing 2 speed days a week, 1 like recovery run
• 20:37
  and then one long run. So some pretty standard stuff.
• 20:40
  And then a big thing that I've incorporated and actually Runna
• 20:43
  has helped me do this is now I'm strength training three times
• 20:46
  per week. I think I've been really, really
• 20:48
  helpful for my speed and also my recovery.
• 20:50
  So are you doing those three strength training days in
• 20:53
  addition to some of those run days?
• 20:55
  Are you still taking your two rest days?
• 20:57
  I went down to one rest day, which I was really debating
• 20:59
  because I shared on a previous episode that I liked having two
• 21:03
  rest days. But one of my strength days is
• 21:05
  not like a super heavy strength day and it's only about a 30
• 21:08
  minute workout. So it is a little bit of a
• 21:11
  lighter lift, but it kind of just gets me moving and I do a
• 21:14
  lot more like smaller movements and things like that.
• 21:16
  A lot of band work. It's not a true rest day or a
• 21:19
  recovery day, but I do think it is a lighter load day but I've
• 21:22
  found to be really helpful. I love them.
• 21:24
  We'll see if it. Works though I have my next race
• 21:27
  in less than a month, June 21st, so we will see how it goes but I
• 21:32
  can continue to share if people are.
• 21:33
  Interested. We're definitely excited to hear
• 21:35
  how it goes and we're all cheering you on.
• 21:37
  Thanks. We'll see.
• 21:38
  We'll see. How's your kind of like movement
• 21:40
  right now? How's your training?
• 21:42
  Are you able to run now? I know it's been a couple of
• 21:44
  weeks, but a marathon is definitely a is a big thing.
• 21:47
  Yeah, I've. Run since the marathon, which
• 21:50
  was good, but I definitely haven't run very far or very
• 21:53
  fast or anything like that. I'm just running when it feels
• 21:56
  good and when I want to versus feeling like it's anything
• 21:59
  planned out. I'm still moving my body, but
• 22:01
  just in other ways I'm just kind of taking it slow.
• 22:04
  Definitely it still feels sore when I kind of least expect it
• 22:08
  during certain types of movements or during certain days
• 22:10
  and things like that. So just adjusting and kind of
• 22:13
  moving forward with what feels good and making sure that I'm
• 22:16
  not overdoing it and remembering to give myself grace because I
• 22:18
  did just run a marathon like 2 weeks ago.
• 22:20
  So part of the recovery, part of the process of running a
• 22:23
  marathon is making sure that you are recovered fully before you
• 22:26
  try to start doing something that you know is overwhelming
• 22:28
  for your body at that point in time.
• 22:30
  So just taking it slow. I read that it takes at least
• 22:32
  one month for your body to completely heal from a marathon.
• 22:36
  I'd believe it for sure. It's a lot.
• 22:38
  It is a lot. It is a lot.
• 22:40
  As somebody who is attempting to train for one and attempting to
• 22:43
  run one, it is a lot. Well, thank you so much for
• 22:46
  listening to this episode of the Eat more Carbs podcast.
• 22:48
  If you do have questions for Riley and I, please reach out to
• 22:51
  us or leave your questions in the comments of this podcast.
• 22:53
  You can find us online. You can find Riley on Instagram
• 22:55
  at easy Sports nutrition and you can find me at Jenna dot Fisher
• 22:59
  dot nutrition. Thank you so much for listening
• 23:00
  to this episode. Please make sure you rate,
• 23:02
  subscribe and review. And as always, remember to eat
• 23:04
  more carbs.