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96. How to Get Your Period Back in Four Months · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you've been listening to the Eat More Carbs podcast, you know
• 0:02
  that Riley and I are both in our running era.
• 0:04
  To make sure that we're properly fueled for training, we're using
• 0:07
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• 0:10
  workout designed to enhance athletic performance through the
• 0:13
  benefits of New Zealand blackcurrant berries.
• 0:15
  Studies have shown these berries to increase vasodilation and
• 0:19
  prime the body to kick start muscle recovery.
• 0:21
  These antioxidant rich berries have a sweet and tangy flavor
• 0:24
  and will level up your performance and recovery.
• 0:27
  Use code Riley. For 20% off 20 packs and multi,
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  please serve packs online at 2 before dot.
• 0:32
  Com this is the Eat More Carbs podcast.
• 0:39
  Hello and welcome back. This is the Eat More Carbs
• 0:42
  podcast. Jenna here with Riley.
• 0:43
  Welcome to another episode. Today we're going to be talking
• 0:45
  a little bit about period recovery, things to do in the
• 0:47
  new year. If you want to recover your
• 0:49
  period Before we get into all of that good stuff though, Riley,
• 0:52
  what's been going on with your week?
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  What's your high and low? This week has been super
• 0:56
  interesting. Like I shared in the past, we're
• 0:58
  in the middle of a move right now and slowly but surely we're
• 1:02
  chugging along. We're getting things figured
• 1:04
  out. And if you have been watching
• 1:06
  this on Spotify or on YouTube, you might have seen my office.
• 1:09
  Like slowly progressing. We have things up on the walls
• 1:12
  now, so the Beatty family is moving along.
• 1:15
  I shared in a previous episode that moving is really stressful
• 1:19
  for me. I like when things are really
• 1:20
  organized and that doesn't really happen with moving.
• 1:23
  I don't know about you, but in the past, like I've never had
• 1:27
  like a bathtub in my master bathroom.
• 1:30
  Do you have like a tub right now?
• 1:32
  No, but I have in the past. OK, I haven't had one in like a
• 1:35
  really long time. Like we've always had one in
• 1:37
  like like a second bath or something like that.
• 1:38
  And like we've always had a bath for Charlie, but we never really
• 1:41
  had like a bathtub in our master.
• 1:42
  And moving into this new house, we have like a really nice like
• 1:45
  bathtub. It's like a standalone bathtub.
• 1:48
  It has like this nice window next to it.
• 1:50
  We have some plants in the bathroom.
• 1:51
  And I thought I'm going to take a bath because I've been kind of
• 1:55
  stressed right now. And I was like, you know what?
• 1:56
  I deserve a little like me time. Like I'm going to try to relax
• 2:00
  and like de stress. So this was like a 2 hour
• 2:02
  experience and honestly it did not turn out well because what
• 2:06
  ended up happening is I ended up overheating in the bathtub.
• 2:09
  I didn't realize like you have to take a bath in like such a
• 2:12
  long time and I even put like bubbles in it and I was like
• 2:14
  trying to like make it like a positive experience.
• 2:17
  I got out of the bath. I was like sweating.
• 2:19
  My skin was like completely red and I had to like lay under the
• 2:23
  fan. Robbie like brought me a
• 2:24
  Gatorade. This ended up being like a 2
• 2:26
  hour ordeal because I had overheated and then I was so
• 2:29
  sweaty and then because I was like so sweaty I had to take a
• 2:32
  shower and it just it ended up being really stressful.
• 2:36
  Romanticizing your life gone so wrong.
• 2:39
  So wrong. I was like, I'm gonna, you know,
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  I made my tea. I had a bubble bath and then
• 2:44
  just been traumatized because of the bathtub.
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  And I just thought it was just such a me thing to happen.
• 2:49
  OK, that is very you for sure. I will also say like I'm not a
• 2:53
  fan of baths. Like I'm not.
• 2:55
  I love the idea of it, but the actual like, I don't know the
• 2:58
  last time I took a bath either. So I don't blame you for just
• 3:01
  like sitting there being like I'm relaxing is going to be
• 3:03
  fine, is going to be good. And then all of a sudden being
• 3:04
  like, I don't feel hate. I did it because what also
• 3:07
  happened is like, I made the bathtub too hot, obviously, but
• 3:10
  I was like waiting for 20 minutes for it to cool off.
• 3:13
  And then I was like, you know what?
• 3:14
  I'll just like, get in there. I was like, it's kind of like a
• 3:16
  hot tub and then I had submerged too far and I basically had like
• 3:20
  sunburn on my body from the bathtub.
• 3:22
  How long were you actually in there?
• 3:24
  I don't even think that long, like probably 15 minutes, you
• 3:27
  know, I can't sit still. I felt like I was like, relaxing
• 3:29
  in there for two hours, no? I love the idea of you thinking
• 3:32
  that you were going to get in the bath and like it was going
• 3:34
  to be this relaxing experience. But like, I just imagine you
• 3:36
  getting in a bath in your mind just being like, I have 6
• 3:39
  bajillion things to do. I'm getting out like within 5
• 3:41
  minutes, maybe less. Well, I was also thinking about
• 3:45
  this because I know that and you know, every time I go on a run
• 3:48
  because I come back and I have seven business ideas, but I was
• 3:51
  like, if I'm in the bath, I cannot use my phone.
• 3:53
  Like I cannot text Jenna. Like she's not going to get any
• 3:56
  Slack notifications from me because like I'm restricted to
• 4:00
  that's because I can't use my phone in water.
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  So I don't know, maybe I need. Boundaries.
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  You know, like. Yes, but I don't agree with
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  boundaries. Boundaries don't agree with me,
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  obviously. Oh my gosh, that's so funny.
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  I'm sorry. That's not funny that you
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  overheated, but it's like it's so you.
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  So me and I guess like, maybe this could be my high, but it
• 4:22
  actually wasn't planning on being my high.
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  But the good news now that anytime something goes wrong in
• 4:27
  my life, I'm like excited because I'm like, well, now I
• 4:30
  have a low for the podcast. Like now I have something to
• 4:32
  share with Jenna. So like at least some bad
• 4:34
  things, you know, happen. At least I can come laugh about
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  something with you. And yeah, everybody listening.
• 4:39
  Yes. Oh.
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  My gosh, that's too funny. I'm so sorry that you're bad
• 4:43
  time, your relaxing time was just interrupted by overheating.
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  But the good news is this, you guys have a stellar water
• 4:48
  heater. Like y'all don't need to worry
• 4:50
  about cold water being an issue like you're going to have hot
• 4:53
  water. Yeah, that is, that is a
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  positive. Yeah, I'm not worried about that
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  situation anymore. So there we go, the Silver
• 5:00
  Linings, right? Silver Linings on the topic of
• 5:02
  like relaxing and hobbies, my high has to do with one of the
• 5:06
  hobbies that had I've had for a really long time and that has to
• 5:09
  do with reading. I love reading.
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  I kind of stopped like in college because I was like
• 5:14
  reading so many research papers, so much like first nutrition
• 5:17
  stuff. I was like, I cannot even look
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  at a book right now. But recently, over the past
• 5:22
  couple of years, I started reading again.
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  And I'm really excited because I've shared on the podcast
• 5:27
  before, but 4th Wing is one of my favorite books and the third
• 5:31
  book of the series is coming out this next week.
• 5:35
  The girlies have been like waiting for this book for like a
• 5:37
  year and a half, and the girlies are stressed, but we're also
• 5:39
  really excited. This is the series that I had no
• 5:42
  idea had more than three books. So like, I didn't understand
• 5:46
  like the fan base of being like, Oh my gosh, it's the third book.
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  I was like, it's the third and final book.
• 5:50
  That's so exciting. But then you had to share with
• 5:52
  me that, no, there are actually several more books that everyone
• 5:56
  is going to have to wait for again.
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  So how are you feeling about like the rush of having the next
• 6:01
  book but then having to wait again to like, know how the
• 6:03
  story ends well? That's what like everybody's
• 6:05
  talking about because I didn't realize like how many girlies
• 6:09
  are also feeling this way. Like I posted that I was doing
• 6:12
  my reread and preparation and I didn't realize how many girlies
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  are reading. Feel like the girlies in 2025
• 6:16
  are reading, running, and eating carbs and I'm freaking here for
• 6:20
  it. Have you finished the second
• 6:22
  book? I know that you're working on
• 6:23
  reading it and I knew you had it.
• 6:25
  I knew you had it because you're not stressed.
• 6:28
  You finish the book, you would be stressed like the rest of us.
• 6:32
  Oh my gosh, yeah, probably. But here's here's the thing.
• 6:35
  I have a goal for reading this year.
• 6:37
  Like I'm making my SMART goals about reading more books, but
• 6:39
  I'm having such a hard time getting through the second one.
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  And I know that's probably a really controversial opinion,
• 6:45
  but I think like, I like to read in the evening to help me like
• 6:47
  relax and get ready for bed. So I needed to read something
• 6:50
  that was like much more relaxing.
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  And so I kind of put it on the back burner.
• 6:53
  But I picked up my Kindle the other day and I saw that I was
• 6:55
  like 60% of the way through it. And I was like, I just need to
• 6:57
  finish this. Like it would get me to one of
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  my goals as far as finishing another book this year and I
• 7:01
  need to work on it. I need to do better.
• 7:02
  So thanks for reminding me. I didn't even realize this, but
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  there is a warning at the beginning of the book like it is
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  a thriller. Oh really?
• 7:08
  I didn't know that I missed that part.
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  I really liked the first one. I thought the first one like
• 7:13
  moved really fast and stuff like that and I really liked it.
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  But the second one I'm just like, I don't know, I'm having a
• 7:18
  harder time with it. And I know that's like probably
• 7:19
  everyone who listening is probably knows the series is
• 7:22
  probably like, but that's just where I'm at right now.
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  Some people have had a harder time, like getting through the
• 7:28
  second one. I know that you haven't finished
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  it because you would not be from that.
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  Well, this is actually why I don't know if you saw, but in
• 7:36
  our business boot camp, we just added like a book club section
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  because I'm having probably the same conversation with like
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  three of our other boot camp members who are also just as
• 7:46
  excited about this book. Running, reading and eating
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  carbs. So it's a great year so far.
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  It is. How are you doing though?
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  How's your week? How's everything going?
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  OK. This is interesting that we just
• 7:56
  said like what a year already because my high is actually like
• 7:58
  the prospect of 2025, which I know that's not something that
• 8:01
  like actually happened, but we've had some really great
• 8:04
  meetings. We've had some really great,
• 8:05
  like people come on to RBSN, like all of the things that are
• 8:08
  happening for like business wise and for personal life wise, like
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  RBSN this year 25 is just gonna be a great year and I'm just so
• 8:16
  excited about it. And like that's my high.
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  It's just like the possibility of what could happen in 2025.
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  I'm just so excited about it. And so I'm already feeling like
• 8:24
  we've had such a good year so far and we're just starting and
• 8:26
  I'm like, I don't know if every year I felt that way.
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  So I'm just really excited about 2025 and everything that is to
• 8:31
  come, Yes. You're also the luckiest person
• 8:34
  ever. So if you have good vibes right
• 8:36
  now, like I'm feeling very, very hopeful.
• 8:39
  Yeah, yeah, I am the luckiest person ever.
• 8:41
  I will. I will say that for forever, OK.
• 8:43
  My low is actually something that happened that's maybe,
• 8:45
  like, not so lucky, unfortunately.
• 8:47
  I went through my day, you know, woke up, did my usual routine,
• 8:51
  had a delicious yogurt bowl, you know, topped it with
• 8:54
  strawberries, blueberries. Talked to people, probably
• 8:56
  talked to you, not really sure, can't really remember, But how
• 8:59
  many people I talked to that day.
• 9:00
  Had to go out and run some errands later in the day.
• 9:02
  And I met up with my husband to go and do those things.
• 9:04
  And we're like standing there talking and he just looks at me
• 9:06
  and he just kind of like leans in a little bit.
• 9:08
  And he's like, I, I think you have something in your teeth.
• 9:11
  And I had blueberry stuck in my teeth.
• 9:14
  And I guess that the moral of the story is that I need to
• 9:16
  smile more to myself like in the mirror when I use the bathroom
• 9:19
  or something like that. Because like, it had been there
• 9:21
  since breakfast. And this was like, well into the
• 9:23
  afternoon, you know, early evening.
• 9:25
  And it had hung out there all day long.
• 9:28
  Oh no. I don't know how many people I
• 9:30
  talked to that saw that, but if you did like I'm, I'm so sorry.
• 9:35
  I also didn't see it because I would have let you know I got.
• 9:39
  Yeah, so I feel like maybe that was a day, like on a rare
• 9:41
  occasion that we didn't talk face to face or something like
• 9:43
  that, because I know you would have been like, what are you
• 9:45
  doing? I.
• 9:46
  Hate when that happens though because you're like, no one
• 9:48
  could have told me this. Like no one told me this.
• 9:51
  Right. That's why I will.
• 9:52
  If we are ever talking and you have something in your teeth, I
• 9:55
  will let you know. I won't let you walk around like
• 9:57
  that because I know that feeling.
• 9:59
  So it was probably worse than you thought.
• 10:01
  I mean, it was better than you. It was better than you thought
• 10:05
  it was better. Than you thought I hope so this
• 10:07
  week this month is my race month and you're getting closer and
• 10:11
  closer to your race day So what does training look like this
• 10:14
  week if you're new to the eat more carbs podcast Riley and I
• 10:16
  are both running half marathons mine is this week Riley's is
• 10:19
  early spring so we're kind of coming up on both of these races
• 10:21
  now and we're just providing a little bit of a training update
• 10:24
  what's going on with us with our running and where we're going
• 10:26
  you're. Going to laugh at this.
• 10:28
  You're going to laugh at this. This was actually going to be my
• 10:31
  high, but I thought it went nicely with their training
• 10:33
  update. But I've shared with you and
• 10:35
  I've shared on this podcast in the past that I'm doing the DC
• 10:39
  Rock'n'roll half Marathon, which I'm super excited about in
• 10:42
  March, which is crazy. That's like less than two months
• 10:45
  away now. I actually convinced my husband
• 10:47
  Robs to run it with me, which I'm so excited about.
• 10:51
  He like was like, what? I'll do it with you.
• 10:54
  And I was like so excited. But my competitive inside me,
• 10:58
  and I shared this with you, is like, we can't just like run
• 11:01
  like you and Nolan do such a great job of like running and I
• 11:04
  don't know, I just like see you guys and like they're so cute.
• 11:06
  Rob and I like literally want to kill each.
• 11:08
  Like we're like, it's just the competitive athlete inside of
• 11:12
  us. He started running last week and
• 11:14
  he's already running faster than me.
• 11:16
  I wondered about this because I know that usually because we're
• 11:20
  always talking that Robbie bikes when you run and the other day
• 11:25
  on, I think it was Saturday or Sunday, you posted his and hers
• 11:28
  pre run fuel and I was like, is he running?
• 11:30
  What's going on here? So I had questions about this.
• 11:32
  So that's exciting. That'll be fun.
• 11:34
  I know it'll be very competitive and maybe a little bit more
• 11:37
  competitive than you originally thought the race is going to be
• 11:39
  or training was going to be, but I love it.
• 11:41
  I'm really excited every single day.
• 11:43
  Like we are like, it's going to be party tastes like we're doing
• 11:45
  it for fun, like we're just doing it to CDC and see my
• 11:48
  sister. But then he like brought out the
• 11:50
  Theragen last night and was like using it and I was like, here we
• 11:53
  go. Maybe training is gonna be
• 11:55
  modified. I'm not sure.
• 11:56
  But I just thought I would kind of share that update for
• 11:59
  training plan for this week. So what about you?
• 12:01
  You have your race this month, like almost this week.
• 12:04
  Yeah. It's this week, this weekend, I
• 12:06
  guess you could say. So as far as training goes this
• 12:08
  week, I typically do a couple shorter runs at the beginning of
• 12:11
  the week. I'll probably be done with
• 12:12
  exercise either Thursday or Friday.
• 12:14
  Just take things really easy, make sure that I'm not like
• 12:16
  expending too much energy because I'm gonna feel fresh on
• 12:18
  race day. So I'll give myself a couple of
• 12:20
  days after taking, you know, easier days and then run the
• 12:23
  race on Sunday and that's it. Do you do a shake out run the
• 12:25
  day before? Typically I don't, I like to do
• 12:28
  like a little bit longer of a walk, not a long way walk by any
• 12:31
  means, but just like just to loosen up.
• 12:34
  But like I typically have never done like a true shake out run.
• 12:37
  I know some people really love to do it, but just what works
• 12:39
  better for me is like I'll just go on like a 2-3 mile walk the
• 12:42
  day before and that's it. I'm really focusing this week on
• 12:45
  like making sure that my fueling is really great leading into
• 12:48
  race day so that like I'm as energized as possible.
• 12:50
  Oh. Give us a couple of tips before
• 12:52
  we jump into today's episode. What are you focusing on?
• 12:54
  This is the week that I don't match my typical like running
• 12:58
  performance plates to the time I spend exercising.
• 13:01
  I'm utilizing the performance plates that look what we would
• 13:03
  consider more of like a game day or a race day plate way more
• 13:06
  often in comparison to like what I'm usually doing.
• 13:09
  So carbohydrates are increasing even though my exercise level or
• 13:13
  my extra energy, the output is less than what it typically is
• 13:16
  or what I would typically use that plate for.
• 13:18
  And then I've shared this before, I'm past podcasts, but I
• 13:20
  always have a Plan B with carbohydrate because I tend to
• 13:23
  get a little bit of a nervous stomach going into race, even if
• 13:26
  it is a party pace for me. That's just how my brain and
• 13:28
  body works. So I usually have Gatorades and
• 13:31
  some type of like a liquid carbohydrate to help me get in a
• 13:34
  little bit more energy leading into the actual race day that I
• 13:37
  can utilize to make sure that I'm still getting in enough and
• 13:40
  also helps with hydration, which is never a bad thing.
• 13:42
  And that's kind of like my non negotiable as I always have
• 13:45
  Gatorade, plenty of Gatorade leading into the race day.
• 13:47
  Love it. Today we're actually talking a
• 13:49
  lot about period recovery. Even though we are only like 3
• 13:53
  weeks into the new year. We both have been getting a lot
• 13:55
  of DMS, a lot of questions about period recovery and people
• 13:58
  trying to get their period back in the new year, that being one
• 14:00
  of their New Year's resolutions or New Year's goals.
• 14:02
  We get a lot of questions about, you know, how long is this going
• 14:04
  to take? Do I need to stop exercising?
• 14:06
  Do I need to stop running? Am I going to need to gain
• 14:09
  weight? What does this look like?
• 14:10
  So today we're talking about how to get your period back by by
• 14:14
  April if you currently are working towards period recovery
• 14:18
  in 2025. I'm so excited.
• 14:20
  This is one of our favorite things to talk about, so I'm so
• 14:22
  excited to dive into it today. If you were someone who didn't
• 14:25
  have your period right now, what would be like your top three
• 14:28
  things for people to do in order to start working towards period
• 14:32
  recovery by April? Such a good question.
• 14:35
  First off, I think April is a great goal and I think that
• 14:38
  would probably be like might be my first recommendation is to
• 14:40
  set realistic goals with your timeline.
• 14:42
  A lot of the time we, we are used to like instant
• 14:45
  gratification because of what we see on the Internet.
• 14:48
  And a lot of people think, OK, if I just increase my calories
• 14:50
  or I increase my energy intake or increase my carbohydrates for
• 14:53
  a week, I'm going to get my period back or I'm in this huge
• 14:55
  energy surplus. Like why haven't I got my period
• 14:58
  back? And it takes time.
• 15:01
  And I know that's probably something that a lot of people
• 15:03
  listening don't want to hear, but it took time to lose your
• 15:06
  period. So it's going to take time to
• 15:07
  get it back. And a lot of our athletes in our
• 15:10
  period recovery program, they start to get their period back
• 15:12
  two to four months. If we look at the schedule, if
• 15:15
  you look at the calendar, right, like April is perfectly in that
• 15:18
  time period. So First off thing that I want
• 15:20
  you to focus on is setting that realistic goal.
• 15:22
  And that's why today we're talking about how you can get
• 15:25
  your period back by April. I love that idea of setting a
• 15:27
  realistic goal, like we talked about a couple podcasts ago, how
• 15:30
  it's really important to kind of set SMART goals and set
• 15:33
  attainable things that are timely.
• 15:35
  So making sure that you are walking into period recovery
• 15:38
  with like a realistic expectation of how long this is
• 15:40
  going to take. I also love the idea of like you
• 15:43
  need to be in a potential an energy surplus for a longer
• 15:45
  period of time than just like a week.
• 15:47
  I know we get a lot of questions that are like I've eaten 2800
• 15:49
  calories or some number of calories for some number of
• 15:52
  days, like why hasn't something changed?
• 15:54
  So what would you say is like the timeline for if we're not
• 15:57
  seeing progress with making some type of a change that we would
• 16:00
  need to potentially change more? I usually.
• 16:02
  Say like 3 months. So if you've been doing
• 16:05
  something for three months and things have not changed, it's
• 16:08
  time to readjust your strategy. When you work in our period
• 16:13
  recovery program and we're monitoring things like very
• 16:15
  closely, it's a very comprehensive program.
• 16:18
  That's because we want to see what's working so that we can
• 16:20
  replicate it. And that's the thing I think is
• 16:22
  really important and probably ties into like my second
• 16:24
  recommendation. If we look at those top three
• 16:26
  tips. And that second tip is to start
• 16:29
  small with small sustainable changes and take data points on
• 16:34
  those changes, right? Like, OK, how do I feel after I
• 16:37
  make this small modification? Is it stressful?
• 16:39
  Is it sustainable? Is it easy?
• 16:41
  How does it make me feel? How does my training feel and
• 16:44
  slowly begin to progress from those small changes?
• 16:47
  Something that our athletes always share in our period
• 16:49
  program is they're like so shocked when they look back at
• 16:52
  where they started, when they first started with us.
• 16:54
  They're always like, I can't believe I was like eating that
• 16:56
  much or ever surviving off of that little.
• 16:59
  But because there's been so much small sustainable change, they
• 17:02
  haven't really like noticed that until they go back and see where
• 17:05
  they started from the beginning. I think this brings up such a
• 17:07
  great point. Even when we're thinking about
• 17:09
  like a lot of nutritional goals or even athletic goals, is that
• 17:12
  a lot of from like the day-to-day, we don't see that
• 17:14
  change. But if you take running, for
• 17:16
  example, we might start running at a pace that's around like 930
• 17:19
  and then all of a sudden you do all of this training, all of
• 17:21
  this speed work, all of this endurance work, and all of a
• 17:23
  sudden you're running, you know, 750 miles.
• 17:25
  And we didn't do that jump in a day.
• 17:27
  Like it took a long time and we had to make progressive steps in
• 17:29
  order to get from 1:00 to the other.
• 17:31
  And the same thing kind of sounds like it's happening here.
• 17:33
  I know that period recovery is so individualized, nutrition is
• 17:36
  so individualized, but could you give us an example of what some
• 17:40
  of those small steps that you've had successful period recovery
• 17:43
  with athletes, it's like they've implemented that has worked
• 17:46
  really well for like a small change.
• 17:48
  I love starting off with like making sure that we're feeling
• 17:50
  but around our workout. So like bookending our training
• 17:53
  session with the right pre and post workout nutrients because
• 17:57
  not only is this going to help with your energy availability
• 17:59
  and with your period, but it's also going to help with your
• 18:02
  recovery and your performance. We look at female athletes, even
• 18:05
  if they are with a regular menstrual cycle, they're going
• 18:08
  to do so much better fed versus fasted.
• 18:11
  So even if you are somebody that's still training during
• 18:13
  your period recovery or you want to make sure that you're
• 18:16
  optimizing your performance as well, really making sure that
• 18:19
  we're prioritizing what you're doing before and after is going
• 18:22
  to help from a health and a performance standpoint.
• 18:24
  I think this is one of my favorite changes that we've seen
• 18:27
  athletes make because it's one that you can typically feel some
• 18:30
  type of a change almost immediately that pre workout or
• 18:34
  pre run fuel can really make a big impact on how much energy
• 18:37
  you feel like you have or how you feel like your performance
• 18:40
  was during that run or that workout.
• 18:42
  So it is one that we can kind of see a faster outcome than some
• 18:46
  of the other nutritional changes that we make.
• 18:48
  It's honestly so crazy how fast that almost like your return on
• 18:52
  investment is with that change. And that's also where I really
• 18:55
  like to start because a period recovery over a four month
• 18:58
  period of time can feel kind of longer, overwhelming or
• 19:01
  daunting. But when you're making small
• 19:04
  changes that are giving you some positive results during that
• 19:07
  journey and makes it a little bit easier to navigate.
• 19:09
  Yeah, absolutely. It's something that we can
• 19:11
  utilize again to monitor like the change in the progress that
• 19:14
  we're making. What would be your third tip?
• 19:17
  My third tip doesn't necessarily have to do with nutrition, but
• 19:19
  it has to do with mindset. Mindset and how you're
• 19:24
  navigating your journey in comparison to what other people
• 19:27
  are doing can be one of the most challenging parts about period
• 19:29
  recovery. So working with a dietitian to
• 19:33
  get a one-on-one plan is going to be so valuable, but also
• 19:36
  making sure that you're doing some mindset work with this.
• 19:38
  Because a lot of the advice that you are going to be hearing or
• 19:43
  maybe some of the changes that you're going to be making to get
• 19:46
  your period back might go against some of the like trendy
• 19:49
  nutrition that you're seeing out there.
• 19:51
  So something that we always are talking about is, you know,
• 19:53
  increasing carbohydrates, increasing fats and decreasing
• 19:57
  protein because a lot of the time athletes are eating too
• 19:59
  much protein and it's blocking you from getting some of these
• 20:03
  other essential nutrients. And that can be really
• 20:05
  challenging from a mindset perspective because it's
• 20:09
  completely opposite of a lot of the advice that you're seeing
• 20:12
  out there when it comes to nutrition.
• 20:14
  Yeah, right now it's super popular for everyone to say you
• 20:16
  need to eat, you know, X amount of grams of protein per pound of
• 20:21
  body weight. Usually it's like almost 1 to
• 20:22
  one, which for a lot of athletes is too much already.
• 20:25
  But especially for an athlete that's working for period
• 20:28
  recovery, because protein is very satiating, we don't then
• 20:32
  often have enough room for some of the other essential nutrients
• 20:34
  that we need to be prioritizing in order to work towards period
• 20:36
  recovery. So there's so many things there
• 20:38
  that I think are so valuable when it comes to working towards
• 20:41
  period recovery for for a female athlete.
• 20:43
  Yes, it is mind boggling how many recommendations are out
• 20:47
  there for protein and how we've put such a health Halo on
• 20:50
  protein and it's really preventing a lot of athletes
• 20:54
  from being like their healthiest potential.
• 20:56
  I think that's so interesting that you say a health Halo
• 20:58
  around protein, because that's really what it is.
• 21:00
  But you know, we think of protein being something that's
• 21:02
  going to help with muscle protein synthesis, Something's
• 21:03
  going to help with muscle building.
• 21:04
  And what we often overlook is that without the other
• 21:07
  components of like a balanced performance plate, we don't have
• 21:10
  that. Like we can't do that.
• 21:11
  We need carbohydrate, we need our micronutrient from color, we
• 21:15
  need healthy fats and all of those other things in order for
• 21:17
  you to accomplish the goals that you have.
• 21:19
  So it's not like just protein is going to be what leads to muscle
• 21:22
  building. And I think that that's a
• 21:24
  common, you know, overlooked portion of that, you know,
• 21:26
  pushing protein. Yeah.
• 21:28
  It's such a common misconception because when we look at our
• 21:30
  body, our body really prioritizes it's functioning,
• 21:34
  especially when we look at recovery and skeletal muscle is,
• 21:37
  I would say lower on the ladder compared to some of the other
• 21:40
  recovery processes that are happening in the body.
• 21:43
  And if we don't have other their nutrients in our body to make
• 21:45
  sure that we're optimizing and recovering those other processes
• 21:48
  efficiently, we're not going to be stimulating muscle protein
• 21:51
  synthesis to the best of our ability.
• 21:53
  It's almost like working backwards, yes.
• 21:55
  And there's such a focus on like skeletal muscle protein
• 21:59
  synthesis, like on the Internet, that we're forgetting about a
• 22:02
  lot of these other things. And it's, again, it's preventing
• 22:05
  us from being healthy, honestly. That health Halo kind of almost
• 22:08
  extends to like a fixation on a certain thing or a certain
• 22:11
  process within our body. And we forget that like in order
• 22:14
  to be healthy, in order to, you know, accomplish the goals that
• 22:16
  we have, we have to kind of look at it from a whole picture
• 22:19
  perspective and make sure that like from a well-rounded
• 22:21
  standpoint, everything is taken. Care of exactly and it's a trend
• 22:25
  right now and it can be really hard to kind of step back and
• 22:27
  see that. But you know, 20 ish years ago,
• 22:30
  like we hated fat and now there's a huge sometimes health
• 22:34
  Halo around fat and you know, hormone health and different
• 22:37
  things like that. And it kind of just it goes in
• 22:39
  phases. But that's why we always talk
• 22:41
  about the why at RBSN and it's really important to understand
• 22:43
  like the why and the true foundation when it comes to
• 22:46
  fueling. Right.
• 22:47
  Because if we're just following something simply because it was
• 22:49
  a trend that we saw online or a trend that we know our buddy in
• 22:53
  the gym is using or something like that, like that can be
• 22:55
  really, really almost dangerous for us because that doesn't
• 22:58
  allow for some of the other things that need to happen.
• 23:00
  I think just to kind of end it out, right, those are, you know,
• 23:03
  3 tips to really get you started on your journey.
• 23:05
  And after you've been practicing those and you're working your
• 23:08
  way through this period recovery journey, like definitely reach
• 23:10
  out. We have our period recovery
• 23:12
  program that's for months long and it's designed to help you
• 23:15
  get your period back and also optimize your performance while
• 23:17
  you're doing it. If you are somebody who's
• 23:19
  listening and you've been trying some of these tips and you are
• 23:22
  really, you know, focused and dedicated on getting your period
• 23:25
  back by April, let me reach out and apply to our program so that
• 23:28
  we can get started and get your period back.
• 23:29
  Thank you so much for listening to this episode of the Eat more
• 23:32
  Carbs podcast. If you have questions about
• 23:33
  period recovery or just about nutrition in general, please
• 23:36
  feel free to reach out to Riley and I.
• 23:38
  You can find Riley on Instagram at easy dot sports dot
• 23:40
  nutrition. You can find me at Jenna dot
• 23:42
  Fisher dot nutrition. You can always leave comments on
• 23:44
  this podcast too as well, and we'll be sure to get back with
• 23:46
  you. Please make sure you rate,
• 23:47
  subscribe, and review. And as always, remember to eat
• 23:50
  more carbs.