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94. Running on Empty: The Boston Marathon Study · Eat More Carbs | A Period Recovery Podcast

0:00
This journey of fueling your body and even navigating low
0:03
energy availability is so individualized.
0:05
And a lot of the times I see so many athletes who are so
0:08
frustrated because they're trying to follow blanket advice
0:11
off the Internet. If they don't have a period,
0:14
they're looking at, OK, I just need 2800 calories and I'll get
0:17
it back, or I just need to eat more carbohydrates or I need to
0:19
do these three things and that will get me my menstrual cycle
0:22
back. That will help me overcome low
0:24
energy availability and that's not the case.
0:32
Hello, welcome back. It's Jenna here with Riley.
0:34
This is the Eat More Carbs podcast.
0:35
Welcome to another episode today.
0:37
We've kind of been teasing that we're going to do this episode
0:39
for quite a bit of time now. I'm so excited that we're
0:41
finally doing this episode. We're going to be talking about
0:44
a very interesting study that has to do with Le A and rides.
0:47
So we're going to get into that in a minute.
0:49
But before we do, Riley, update me on your week, your first week
0:52
of 2025. Welcome to the new year.
0:54
How have things been for you? It is 2025.
0:57
I cannot believe it is January. Charlie's 1st birthday is in a
1:02
couple of weeks, which is wild. I'm also very impressed that
1:06
I've been able to keep a child alive for a year.
1:09
So go baby family. As we are looking into kind of
1:14
2025, we all are wanting to talk about like goals and I guess
1:18
like resolutions. And my high kind of has to do
1:22
with that. When I was pregnant in like
1:24
2023, I started to read again. I've always loved reading.
1:29
That is something that I did a ton as a child in pregnancy.
1:33
And then throughout 2024 I was able to start reading again.
1:36
And I read 33 books in 2024 between like Audible and Kindle,
1:42
Libby and using the Internet sometimes to get copies of
1:46
things. So I'm hoping to continue that
1:51
trend into 2025. So that's something that I don't
1:55
know, I just really have enjoyed in 20240.
1:58
You go girl. She's a reading girlie.
2:00
I have a. Lot of time when I was lactating
2:03
and you know, walks and different things like that.
2:05
So it is a combination of a couple of things.
2:08
And a side note about my reading is I've actually probably read
2:11
more books than that because of the way I read.
2:13
I read really fast through my first go because if I'm going to
2:17
get invested in a book, I need to make sure that it happens
2:20
like the way that I want it to happen.
2:21
Like I need to make sure that there's like some sort of a
2:23
happy ending situation. So I usually will read a book
2:26
very fast and then I will go back and I will read it again.
2:29
She's got an L. It's very rightly coded.
2:33
My low unfortunately is, I don't know, a story that rubs me a
2:38
little bit of the wrong way and it happened to one of our
2:40
clients recently and I just wanted to share because you
2:43
might have had a similar situation if you are listening
2:47
to this podcast. It has to do with period
2:49
recovery. That is something that we do a
2:51
lot at RBSN. We help, you know, female
2:53
athletes get their periods back. Unfortunately, we hear a lot of
2:57
these stories and it's just not really siloed to this one
3:00
experience. But one of our clients who is
3:03
working to period recovery right now went to her annual visit on
3:07
her OBGYN, shared that she was a runner, shared that, you know,
3:11
she had been working really hard over the last six months with a
3:15
sports dietitian to get her period back because her period
3:19
went away. Anytime she started training for
3:22
a race or any type of like high load activity, she would see her
3:26
period go away. This points to low energy
3:29
availability, which coincidentally we're talking
3:31
about in today's episode. Unfortunately, the physician
3:33
would not listen to her. Her physician kept saying like
3:36
you have PCOS, you need to go on birth control and she didn't
3:39
have any symptoms of PCOS besides an irregular period.
3:44
I'm not a physician, I'm not going to give medical advice.
3:46
The physician never even brought up the fact that this could be
3:49
connected to low energy availability.
3:51
She was just so quick to give a PCOS diagnosis even though that
3:56
there was number elevated labs, there was number cysts on the
4:00
ovaries. It was just because of this
4:02
irregular period and she wanted this athlete to go on birth
4:05
control, and she was really pushing it.
4:07
And again, I'm not a physician. I'm not getting any medical
4:09
advice. And we, you know, we work
4:11
closely with physicians, But I don't know, it just is
4:14
disheartening that it's 2024-2025 now and we're still
4:18
having this conversation. That rubs me the wrong way too.
4:22
I know that like the updated care for physicians, they talk a
4:24
lot more about if you have a female athlete that comes in
4:28
that referring to a sports dietitian is the correct method.
4:31
So I don't really love to hear that to know that that's still
4:33
going going on. So that's unfortunate that this
4:36
member of RBSN had to go through that.
4:37
But I'm glad that this member of RBSN did already have the
4:40
knowledge going on as far as this is likely connected to low
4:43
energy availability. And that's why I am working on
4:45
it with a sports dietitian rather than just going and
4:48
saying, oh, it must be this because a physician is a trusted
4:51
professional most of the time. So that's tough.
4:53
And I didn't even include that the physician wanted her to go
4:56
on a vegan diet. Oh, I'm out.
4:58
I'm all the way out now. She.
5:01
Was like, I'm actually working with a dietitian, like I'll ask
5:03
them about my nutrition. I was like, yes, if you are
5:08
listening to this episode, you are a female athlete with a
5:11
regular menstrual cycle. This is something that you might
5:14
have encountered and you should definitely reach out.
5:16
We can help provide some support and also point you in the
5:19
direction of maybe the path of care that you need to take.
5:22
Again, we're not physicians. We cannot provide medical
5:24
advice. But if you're concerned about a
5:27
lack of a period, definitely reach out.
5:29
I'm glad we're talking a little bit more about low energy
5:31
availability and all of that today.
5:33
I we'll just quickly share my high and low.
5:35
I know we have a lot to talk about as far as the study
5:37
results and all of that good stuff that we're going to get
5:39
into. My high for the week is just
5:41
that I had a really great run the other day where I was
5:43
hitting mileage pace that I hadn't seen in a little while.
5:46
So it's always just exciting to see that kind of number improve
5:49
or get closer, move closer to a goal that you might have.
5:52
So being fueled properly, recovering properly and all of
5:55
those things have really helped me increase my chance of meeting
5:59
my goals this year for my running.
6:01
So that's always just exciting. So a good thing to see my low is
6:05
actually just New Year's resolutions, which like, let me
6:08
share about this. I think it's wonderful to set
6:11
goals, to set intentions and things like that.
6:13
It helps us stay accountable to things that helps us accomplish
6:16
things. I love that.
6:17
But right now I've been seeing so much online about New Year's
6:21
resolutions that have to do with physical appearance and things
6:23
like that. And it just like you don't need
6:25
to do it. There's it's, it's, it's not
6:28
necessary. It's not something that we need
6:30
to say on January 1st. We're going to change so many
6:32
things and I'm going to look next year or anything like that.
6:35
So that's what I mean when I say New Year's resolutions.
6:38
I think it's great to have goals and have New Year's resolutions
6:40
that are productive and help you become the person that you want
6:43
to be. But becoming the person that you
6:45
want to be does not necessarily mean living life in a different
6:47
body size. So.
6:48
That has actually been one of the themes of our last couple of
6:51
episodes where we are so food positive at RBSN and we're so
6:57
positive with body image and we're so like, let's fuel our
7:00
bodies, let's carbs that sometimes we forget about all of
7:04
the shenanigans out there when it comes to New Year's
7:08
resolution and just like weight loss and the pressure that we're
7:11
putting on female athletes, like just all of those kind of things
7:14
in general. It's kind of shocking when you
7:16
take a step back or when you start to like really look at
7:18
some of the stuff. I I'm sure that you see this too
7:20
from like your personal page, but like just the things that
7:23
you get targeted with and stuff like that.
7:25
Shenanigans is the best way to describe it.
7:27
All of those shenanigans that I've been seeing maybe on my
7:29
personal page because my food page is really like our corner
7:33
of the Internet. And sometimes I am really
7:34
sheltered and seeing like a lot of food forward, very positive,
7:37
like approaches to nutrition so that I don't always see the
7:40
other side of things, which is like heavily focused on like
7:42
body image. And today we're going to talk a
7:44
little bit, I think about performance and stuff like that.
7:48
So I'm really excited to get into that.
7:49
We're actually going to skip our training update this week.
7:51
Riley and I do have marathons that we're running really,
7:54
really soon actually, which is crazy.
7:55
But we're going to skip training update this week because we want
7:58
to just make sure we have enough time to talk all about this
8:00
study. So Riley, do you want to
8:01
introduce this study and talk a little bit about it?
8:03
Yeah. Yeah, I'm so excited to chat
8:06
about this study. This study came out in October
8:09
ish of 2024 and it is just kind of pretty interesting to see a
8:14
lot of the stuff that we're seeing with our clients almost
8:18
put on paper. So to kind of jump in a little
8:21
bit, so you thought we're going to be talking about today is the
8:24
Boston Marathon athlete performance outcomes and inter
8:27
event medical encounter risk associated with low energy
8:30
availability indicators. That is a very long title for
8:34
this study, but to quickly summarize what kind of the topic
8:38
that we're going to be talking about is basically this study
8:41
looked at certain performance indicators and low energy
8:44
availability among participants in the 2022 Boston Marathon.
8:49
Before we get into all of the details of the study, like the
8:51
methods and the results, we're just going to define a couple
8:53
things before we start chatting about all of that.
8:56
I'm actually just going to read it right from the study, just so
8:58
that way everybody is aware of what we're talking about when we
9:00
say low energy availability and when we say Reds.
9:03
So relative energy deficiency in sport or Reds is a syndrome that
9:06
is associated with problematic low energy availability or L EA,
9:11
which is prolonged and or severe mismatch between energy intake
9:15
and exercise expenditure. The causes of L EA are
9:18
multifaceted and sometimes can result from eating disorders or
9:21
disordered eating behavior and or unintentional energy
9:25
mismatch. L EA exists on a spectrum
9:28
ranging from adaptable L EA, which is characterized by short
9:31
term L EA with mild and reversible effects, to
9:34
problematic L EA, which may eventually be associated with
9:36
various Reds features including negative health like impaired
9:40
bone health, reproductive dysfunction, gastrointestinal
9:43
problems, and performance, which means decreased training
9:46
responses, decreased endurance performance, and decreased
9:49
muscle strength effects. So those are just kind of the
9:51
things that this study is talking about when we say L, EA
9:53
and Reds I. Think it's really important to
9:56
point out that L EA can happen with or without disordered
10:01
eating behaviors. And before we jump into the
10:03
method and the results, I just want to make that super clear
10:06
because a lot of the time athletes can think, oh, well, I
10:09
don't have an eating disorder. Like I don't have disordered
10:11
eating thoughts or behaviors. That means I don't have L EA or
10:14
have Reds and L EA can happen with or without an eating
10:19
disorder. A lot of the time athletes are
10:21
unintentionally under fueling because as a society, we have
10:25
kind of taught them that you don't need to fuel, you don't
10:28
need to eat carbohydrates, you need to avoid processed foods.
10:31
And we've kind of, you know, said that like 2000 calories as
10:35
the standard for consumption. And for a lot of our elite
10:39
female athletes and just female athletes in general, this number
10:41
is way too low. So that's just something to
10:44
remind yourself as you're listening to this podcast that
10:47
Lea happens in all different types of athletes.
10:50
Exactly. So definitely something to keep
10:52
in mind. Riley, can you talk a little bit
10:54
about like the methods that we saw used in this study to kind
10:57
of collect the data that we were looking at, so looking at?
10:59
The study it's a wonderful opportunity to collect data and
11:03
to look at data and trends for athletes that are competing and
11:06
training outside of a lab. This study was conducted for the
11:09
2022 Boston Marathon. The study included 1030 runners
11:15
who were competing and racing in the 2022 Boston Marathon.
11:19
Data was collected using an e-mail survey and participants
11:23
self reported the data within the questionnaire.
11:25
The questionnaire looked at low energy availability, their
11:28
current training patterns, their medical history, and looked at
11:30
things like illnesses and injury.
11:32
De identified survey data was then linked to wearable time
11:36
chips and any type of medical encounter that the athletes had
11:40
while on the course. A variety of different
11:42
questionnaires were utilized to gather the data and then as I
11:46
mentioned before, the wearable chip tracked the athletes
11:50
performance at the start and 5 kilometer increments and at the
11:54
finish. Time The thing that I found
11:55
really interesting about this specific survey was that there
11:58
was a high correlation between if you scored positive on these
12:01
survey results that you actually did have L EA.
12:04
So while we couldn't actually test all of these athletes to
12:07
see whether or not they did have L EA, those high scores indicate
12:11
that there is a very high probability that those athletes
12:13
do in fact have L EA. So that was the first thing from
12:16
the methods and looking at the survey that was given to all of
12:19
the athletes that I noted was just like a good measurement as
12:22
far as whether or not this data was valuable.
12:24
And if you are interested in the specific questionnaires that
12:27
were used in the study, we are linking the full study below so
12:31
you can check out those questionnaires for yourself.
12:33
What about the results from this study?
12:35
So looking at these individuals, there was 546 females that were
12:40
tested and then 484 males that were tested.
12:43
When we looked at low energy availability, about 42.5% female
12:49
athletes tested positive for low energy availability and 17.6% of
12:55
the male athletes tested positive for low energy
12:58
availability. When we looked at athletes with
13:01
low energy availability, those athletes had a significantly
13:05
higher risk for an intra event medical encounter.
13:09
They had significantly decreased performance than those athletes
13:13
who had normal energy availability.
13:15
So. Basically the take away from
13:17
this is that if you had a positive survey score, there was
13:20
a higher likelihood of a major medical event, a higher
13:24
likelihood of other medical issues or other medical
13:27
indicators that could potentially impact your
13:29
training. And then all of those things
13:31
kind of led to some other setbacks as well.
13:32
So one of the things that I saw, and I think you probably noticed
13:35
this too, was how training was impacted leading into the race.
13:39
So not only did we see performance indicators during
13:42
the race, but there were also some things that impacted
13:44
training before the race like a higher likelihood of injury and
13:47
also illness with those who scored positive with Lea.
13:50
I think that illness piece is such an important thing to note
13:54
because with injuries, a lot of the time we at least associate
13:58
an injury with under fueling because we think, OK, you have a
14:01
stress fracture, OK, weakened bones, we need to look at
14:04
calcium, we need to look at energy consumption.
14:06
And obviously an injury can keep you out of training, right?
14:09
And that's something that they talked about in the study was if
14:11
you're injured, you're not going to be training the best that you
14:14
can. But we forget that illness
14:16
effects training in a similar way.
14:18
Yeah, I found it very interesting that those who had L
14:21
EA or scored positive on the survey, meaning that they likely
14:24
had L EA, had several missed days of training due to illness,
14:28
which is going to set you back in overall performance because
14:31
you're not training to your full capacity.
14:33
And that's something we forget a lot about with like Reds and L
14:37
EA is that illness component, because we're often just looking
14:40
for some of those, like more physical or direct symptoms of L
14:44
EA, like a missed period or a stress fracture.
14:47
We're not looking at some of the other side effects that are
14:49
happening to the body in a negative way.
14:51
Yeah, I think it's really easy to kind of chalk up illness to
14:54
being like, oh, I have a weak immune system or I don't have a
14:56
strong immune system or even being like, oh, well, it's flu
14:59
season, everybody gets sick this time of year, it's colder, of
15:02
course I'm going to get sick. And instead of saying, hey, is
15:04
there something else going on here, we just kind of like brush
15:06
it off and be like, everybody gets sick this time of year.
15:08
Exactly like why do you have a weakened immune system?
15:11
Yeah. I also found it interesting from
15:12
a medical perspective that there was a correlation between
15:15
positive scores and values that could potentially cause other
15:18
medical issues. They specifically talked about
15:20
this in the male athletes and the significance of potentially
15:24
having some other lab value markers that could negatively
15:28
impact health. So that's just another kind of
15:29
interesting take away that I saw from we were looking at like
15:32
just the scores in general, like what that potentially means for
15:35
those athletes. Yeah, I found it really
15:37
interesting as well. What did you find particularly
15:39
surprising about the results? First off, I think that it was
15:43
just really, and I already said this before on this episode, but
15:46
it's something that we're seeing all the time with our clients.
15:48
But the idea that if you're not feeling properly, if you have
15:52
low energy availability, your performance is not going to be
15:56
as good. And this is something that you
15:57
and I preach all the time. And if you've listened to this
15:59
podcast, you know, we're talking about this all the time, but it
16:02
was just really interesting to see it on paper with this
16:05
specific population, especially with like the running community,
16:08
there's such an emphasis on like, if you lose weight, go be
16:11
faster. And it's like that's not the
16:13
case. And we say this all the time,
16:16
but it was just a reminder that you have to be fueled if you
16:19
want to perform. That kind of goes into the
16:21
section where they talked a little bit about the BMI, which
16:25
I know we've talked a little bit about BMI before as far as that
16:28
not being like the best indicator of things that might
16:30
be going on. But they really highlighted the
16:32
fact that BMI was not correlated to performance indicators.
16:35
So it's important to screen all athletes for Ellie A regardless
16:39
of their BMI because there was number correlation between a BMI
16:43
score that was lower and those who had Ellie A.
16:45
So no matter what the BMI was of the athlete, there was Ellie A
16:49
present in all groups. Yes.
16:51
And even when you specifically look at BMI, with the BMI that
16:54
was reported, the mean BMI was about 21.1.
16:57
And then when you even looked at the data further, the standard
17:00
deviation of that BMI number was about 2.7, 2.9, which is going
17:05
to put you in a normal range on both sides of that BMI.
17:11
So the athletes that we were looking at, it wasn't even like
17:14
the data was skewed a certain direction.
17:16
You almost have like exact bell curve of a normal BMI with this
17:21
energy and availability. So this kind of goes back to
17:23
like your body size or your BMI does not equal speed or
17:26
performance. The other thing that I found
17:28
incredibly interesting about this was that the prevalence of
17:32
L EA was the same name when we looked at those who had
17:35
qualified for Boston off of time qualifications and those who had
17:39
been entered in the race off of charity.
17:41
There are different ways to enter the Boston Marathon.
17:43
You basically have two different ways to enter the Boston
17:45
Marathon. One is off of time.
17:47
So you've run a marathon previously and you've met the
17:49
qualification standards based on time, which are really, really
17:52
fast regardless of your age group.
17:54
And then you also have charity, meaning you've entered the race
17:56
in a different way that is not time based.
17:58
Not saying that any of those athletes are not athletes
18:01
because they haven't met maybe the same time standards those,
18:03
there's still people who have completed marathons and they've
18:06
run the Boston Marathon, but we don't see any difference in the
18:09
prevalence of L EA between those two groups.
18:11
So it doesn't matter if you are considered an elite runner or a
18:14
recreational runner, L EA is still prevalent in all of the
18:17
groups as far as where you fall within that running community,
18:21
as far as what you're considered from a time standpoint.
18:24
So that was something that I found extremely interesting.
18:26
Also did. You see the average age for the
18:29
participants that were surveyed. Yes, it's 46, right?
18:33
Yeah, 46 and I think it was 42 for the women.
18:36
It did also note that there was a slightly higher prevalence in
18:39
Lea among younger athletes I believe when we looked at all of
18:43
the data. And I think too, it's just a
18:45
good reminder that Lea effects all types of runners, all ages.
18:51
And even looking at some of the study participants who
18:54
responded, the majority of the individuals who were looked at
18:57
were in that like recreational competitive bucket.
19:00
It wasn't like your elite athletes.
19:03
There was. I think .9% of the population
19:06
that was surveyed was considered an elite athlete.
19:09
Which we don't know whether or not those elite athletes fell
19:12
into which bucket of, you know, Ellie ape or not, Ellie A can
19:15
impact any runner at any age. And it's something to be aware
19:19
of because it doesn't mean that just because you're elite or
19:21
recreational you would do or do not have LE A.
19:24
The study really kind of missed us.
19:26
The idea that smaller is faster, or being in a smaller body makes
19:31
you faster, or that idea that eating food is going to make
19:36
you. Slower, I think that there are
19:37
some really big positives that we can take away from this.
19:40
The first being that surveys are a very low cost way of
19:43
identifying something. So we know from this that these
19:46
surveys if you test positive, there's a high likelihood that
19:49
you do have L EA. So if someone was curious as to
19:51
whether or not they potentially have L EA, this is a very low
19:54
cost option to maybe find out if there is some type of an energy
19:58
availability issue going on and then we can implement things to
20:01
correct that. So I think that that's a really.
20:03
Really big positive that we can take from this and potentially
20:06
implement with athletes in order to identify if there is L EA and
20:10
correct it if there is. That is such a good point
20:14
because sometimes we just let some of these things slide under
20:17
the radar. I think, yeah, absolutely.
20:19
You just shared a big take away from this study as a
20:22
professional, but if you're a athlete who is listening to this
20:25
episode right now, what are some recommendations, let's say top
20:29
three recommendations that you have for somebody who feels
20:32
like, hey, maybe I'm trying to qualify for a major or I'm a
20:36
high level athlete and I might have low energy availability.
20:39
Where should these athletes start?
20:40
Without talking to a professional, we don't want to
20:43
just say that you can diagnose yourself, but if you are
20:46
noticing that you have frequent injuries, you are having a lot
20:49
of illness, you're having a lot of setbacks in training, you do
20:52
have an irregular menstrual cycle.
20:53
Let's talk to a professional. Let's get in front of somebody,
20:56
whether that be your physician, a dietitian, or something like
20:58
that, just so that way we can address and make sure that
21:00
there's nothing else going on. Now would be a great time to
21:03
meet with a diet, a sports dietitian, a running dietitian
21:05
who can help potentially correct any of those energy deficits
21:08
that are going on. And then we want to potentially
21:10
focus on increasing our energy availability, which can be done
21:13
in a couple of different ways. I know that's not necessarily
21:15
three things to take away, but I would definitely say like, let's
21:18
make sure there's nothing else going on.
21:19
If you are experiencing some signs or symptoms.
21:21
If you're not experiencing signs or symptoms and you just want to
21:24
make sure that you are fueling properly as an athlete, whether
21:26
you're a runner or not, another great thing to do would again be
21:29
to connect with a dietitian to make sure that you are properly
21:32
fueling your body just as a person.
21:34
Not even just as an athlete, but just to make sure that you're
21:36
properly fueled. Definitely this journey of
21:39
fueling your body and even navigating low energy
21:41
availability is so individualized.
21:43
And a lot of the times I see so many athletes who are so
21:46
frustrated because they're trying to follow blanket advice
21:49
off the Internet. If they don't have a period,
21:51
they're looking at, OK, I just need 2800 calories and I'll get
21:55
it back, or I just need to eat more carbohydrates or I need to
21:57
do these three things and that will get me my menstrual cycle
22:00
back. That will help me overcome low
22:02
energy availability. And that's not the case.
22:05
We get so many questions every single day about do I need to
22:08
stop training? How many calories do I need to
22:10
eat? And it's it's so individualized.
22:12
And if we just provided that blanket advice, we'd be doing
22:15
you a disservice in your journey because we don't know if 2800
22:19
calories is enough for you or we don't know if you can be removed
22:23
from exercise or where are we cutting down an activity.
22:26
We don't know that until we're going through your fueling on an
22:31
individualized level, looking at your training schedule, and I
22:34
think that's where a lot of people get so frustrated with is
22:36
they're just trying to follow blanket recommendations off of
22:39
the Internet. 100%, I definitely agree with you.
22:42
It can feel really frustrating when you do follow those advice
22:45
pieces that you see online and then you don't see any changes
22:48
from that. So working with a professional,
22:49
getting in touch with people that can look at all of the
22:52
areas that we have kind of to look at in order to determine
22:55
whether or not we have adequate energy availability is super
22:58
important. We can't just look at one thing
23:00
and say let's fix that and then we're magically OK.
23:03
I will say though, so if you are working on getting your period
23:05
back or overcoming low energy availability and you have been
23:08
doing something for three to four months and you're not
23:10
seeing any success, then that means that something has to
23:14
change. I talked a lot about this
23:16
recently on my Instagram, but if you're doing the same thing and
23:20
expecting different results, you're never gonna get anywhere.
23:23
You're going to stay stuck and you're going to stay frustrated.
23:26
So you really have to maybe push yourself outside of that box if
23:30
you are working on getting your period back and you're not any
23:34
changes or any success with it which can.
23:36
Be really hard for sure is to have to sit down and say what
23:39
I'm doing right now isn't working and I need to try
23:40
something else because that's not not necessarily the result
23:43
that we wanted from changing something in the first place.
23:45
Definitely. And that's probably a hard
23:47
truth. I don't know if you're
23:48
listening, if you are ready for that, but you know, that's
23:50
something that we do. Our VSN is we do like to tell
23:53
you the truth about certain things.
23:55
You can always reach out to Riley and I if you have
23:57
questions about this, questions about Le a, about Reds, about
24:00
period recovery. That's what we're here for.
24:02
You can leave them in the comments of this podcast or if
24:05
you'd prefer, you can DM us on Instagram.
24:06
You can find Riley at easy Sports Nutrition and you can
24:09
find me at Jenna dot Fisher dot nutrition.
24:11
Thank you so much for listening to this episode of the Eat More
24:13
Carbs podcast. Please make sure you rate,
24:15
subscribe and review. And as always, remember to eat
24:18
more carbs.