Latest / Eat More Carbs | A Period Recovery Podcast / 111. What's Currently Driving Us Bananas

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111. What's Currently Driving Us Bananas · Eat More Carbs | A Period Recovery Podcast

• 0:00
  Hey girlies, just a quick reminder before we dive into
• 0:02
  today's episode. The information shared on this
• 0:04
  podcast is intended to be general sports nutrition advice
• 0:07
  and education related to period recovery for female athletes.
• 0:10
  This is not specific to anyone individual and it may or may not
• 0:13
  apply to your situation. If you are looking for
• 0:15
  personalized guidance, be sure to apply to our RBSN Period
• 0:18
  recovery nutrition coaching program.
• 0:20
  Our four month period recovery program is designed to help you
• 0:22
  sustainably get your period back and keep it.
• 0:24
  You can apply now to get started in our program, and we'll leave
• 0:27
  the link for the program below if you're not quite ready for
• 0:29
  that one-on-one approach. That's exactly why we created
• 0:31
  the Period Recovery Guide. It's designed to support the
• 0:33
  girlies working on period recovery, specifically if you've
• 0:36
  lost it due to hypothalmic amenorrhea.
• 0:38
  The full Period Recovery Guide is finally out now, and we will
• 0:41
  leave all of the information for it in the podcast show notes.
• 0:44
  This is the Eat More Carbs podcast.
• 0:51
  Hello and welcome back. This is the Eat More Carbs
• 0:53
  podcast. It's Jenna here with Riley.
• 0:54
  We are two dietitians that talk every Thursday about sports
• 0:57
  nutrition for the girlies. Today we are going to be doing
• 1:00
  our what drives us bananas. So everything that we saw this
• 1:03
  week online that drove us bananas as dietitians, we'll
• 1:06
  also do our high and low, which is just where we share a little
• 1:08
  bit about our week, the good and maybe the parts we wish have
• 1:11
  gone a little bit differently. And then lastly, we're going to
• 1:13
  do a training update. We are both in our running era,
• 1:15
  so we're kind of sharing the updates along the way of how
• 1:18
  training is going for our upcoming races.
• 1:19
  So before we get into what drives us bananas, I'm so
• 1:21
  excited to hear what you have to say, Riley.
• 1:23
  But kick us off high and low. What's going on this week?
• 1:25
  I should have my high being this episode because I always love it
• 1:29
  drives us bananas because we just get to get so open and
• 1:32
  honest and share like our true feedback and feelings with you
• 1:36
  all who are listening. And I feel like there's just so
• 1:38
  much like shenanigans online right now and it's driving me
• 1:41
  bananas every single day. So I'm just so excited to kind
• 1:44
  of jump in on this episode. But before we do that, my high
• 1:47
  is we have been working on the period recovery guide for
• 1:52
  months, months. And it is finally available.
• 1:56
  And I'm so excited. Jenna, I was sharing this with
• 2:00
  you offline, but I feel like I'm in college again and I just
• 2:03
  finished my finals. Like I finished my finals, my
• 2:06
  exams are over. And like I no longer have this
• 2:09
  project, which was so fun to create and I'm so excited to
• 2:12
  share it with all of our listeners and all of our period
• 2:15
  recovery girlies. But that 180 page document is
• 2:19
  done. I cannot agree with you more on
• 2:23
  this. I felt so similarly and I had no
• 2:25
  idea that it was making me feel that way until the day that we
• 2:28
  like finished it, put our final stamp of approval on it.
• 2:31
  And we both just kind of sat there like, Oh my gosh, it's,
• 2:33
  it's done. Like I feel so much better
• 2:36
  having it be like something that we've been working on for
• 2:39
  literally months. This was not something that we
• 2:41
  threw together overnight. Like we put a lot of work into
• 2:44
  the RBSN period recovery guide. So we were very proud of it and
• 2:47
  we are so excited to share it with everyone.
• 2:49
  So excited. I'm actually kind of excited to
• 2:51
  share my low too, because I have been sharing a little bit about
• 2:54
  my running journey on Instagram. And if you have listened to
• 2:58
  other episodes, you know that I've been using run on.
• 3:00
  I've been trying it out because I've been kind of testing it to
• 3:03
  see if I want to utilize it for the New York marathon because
• 3:05
  they do have a New York marathon specific plan.
• 3:08
  So I'm playing around with it and I'm actually really liking
• 3:10
  it. I understand why people don't
• 3:12
  don't love it. I feel like you either like are
• 3:14
  like I hate runner or I love runner.
• 3:16
  I'm enjoying it right now. It definitely feeds on my like
• 3:18
  competitive side. I've been trying pretty hard at
• 3:20
  it. I've been trying to like a beat
• 3:21
  it and stuff and says a little bit more about me, probably you,
• 3:25
  I guess, figured or wanted to know about, but I'm pretty
• 3:28
  competitive. So I've been working really hard
• 3:30
  at the kind of the run a thing. And this week I was feeling
• 3:33
  really good about myself because run out was like, hey, Riley,
• 3:37
  like you're ahead of pace, like you're, you know, trying hard or
• 3:41
  whatever, and you're ahead of pace.
• 3:42
  And I was like, you know what, that's it, like go me, I'm
• 3:45
  awesome. I was feeling so good about
• 3:47
  myself. My head was like way too big.
• 3:49
  And it was like, we've adjusted your pace and adjusting your
• 3:51
  times and we're adjusting your predicted time, like your
• 3:54
  predicted finish time. And I was like, go me.
• 3:57
  Like watch out here I come. I was feeling so good about
• 4:00
  myself, especially just kind of after watching like the Boston
• 4:03
  Marathon and everything. And then I looked at my
• 4:04
  predicted time and I had increased by 5 seconds.
• 4:09
  Generous. 5 seconds, yes. And that's what we just love
• 4:12
  about running. It's just like a love hate
• 4:14
  relationship. I think we always talk about,
• 4:16
  like with nutrition and all the things that we're doing outside
• 4:19
  of sport is just like you need every single thing that you can
• 4:22
  get to increase your performance. 100% I feel like
• 4:26
  with running too, this is the perfect time to talk about this
• 4:29
  because usually in these episodes we talk about
• 4:31
  influencers and them sharing nutrition advice online and
• 4:34
  those being the things that kind of drive us bananas.
• 4:36
  But I feel like with a lot of running influencers, they talk
• 4:39
  about how they PR their marathon by like 20 minutes or like took
• 4:42
  a massive amount of time off. Like a 5 second PR is still a 5
• 4:46
  second PR. If you're thinking about that in
• 4:47
  terms of like time per mile and things like that, dropping that
• 4:51
  time in a mile, like that's not easy to do. 5 seconds doesn't
• 4:54
  seem like a lot, but it's hard to drop 5 seconds when you're
• 4:57
  thinking about running and I. Also, like I'm so proud of those
• 5:00
  5 seconds because I've been working so hard to get rid of
• 5:02
  those 5 seconds. But again, I do think it's
• 5:05
  really easy to kind of get wrapped up and like the like you
• 5:07
  mentioned, like the 20 minute PR, like I'm PR for like 10
• 5:10
  minutes or something like that. And like even if it's two
• 5:12
  seconds like you PR. D in comparison is always the
• 5:15
  thief of joy in these situations.
• 5:17
  Yes, I. Love that, I love that.
• 5:19
  How are you though? How is your week going?
• 5:20
  Well, you definitely stole my high.
• 5:22
  So I'm going to have to take something else, which is fine.
• 5:24
  I guess I'll let you have that one.
• 5:25
  My high, I guess adjusted is that we always talk about good
• 5:29
  Costco finds on this podcast. So I have to share my good
• 5:32
  Costco find. And before you shared that you
• 5:34
  found a pair of running tights and I was like, I never find
• 5:37
  clothes at Costco and I found some.
• 5:39
  So I am so happy. I found these Banana Republic
• 5:42
  undershirts at like a three pack for like 10 or 12 bucks.
• 5:46
  And they're awesome. They're so comfortable, They're
• 5:48
  so easy to wear. So I'm a huge fan and I love the
• 5:51
  price point. So that's my high is that I
• 5:53
  finally found some Costco clothes that I love and we love
• 5:56
  a good deal. So that's my high, my low.
• 5:59
  This is so silly, but I was doing some yard work this
• 6:02
  weekend and I decided that I was going to, like, clean up some of
• 6:05
  the leaves that were behind bushes that were kind of like
• 6:07
  wedged in between, like the wall or the external part of my home
• 6:11
  and like the bushes that kind of line the outside.
• 6:13
  It hadn't been done in a while. I wear gloves because I'm always
• 6:16
  nervous that something is going to be there that I don't
• 6:18
  necessarily want to touch. And I am just cleaning the
• 6:21
  leaves out, not really thinking anything of it.
• 6:23
  And all of a sudden I was like, oh, something feels weird on my
• 6:25
  hand. And I look down and I must have
• 6:27
  put my hand into an Ant pile and I have ants all over my left arm
• 6:33
  biting my arm. So that was not super fun.
• 6:36
  So I have these like welts on my left arm from all of these ants.
• 6:41
  One of them got underneath my watch band and I didn't know it.
• 6:44
  So where I have the most amount of Ant bites is like under my
• 6:48
  watch band. What's up with the critters in
• 6:50
  Arizona? The ants?
• 6:51
  And then you had a. What is it called again?
• 6:53
  Square scorpion. They're invading my home.
• 6:56
  I guess I'm not right with nature right now.
• 6:57
  If anyone has tips please let me know because I'm willing to do
• 7:00
  anything at this point. Get her back to nature.
• 7:03
  Right. I need to go like touch grass or
• 7:05
  something. Something's off.
• 7:06
  Speaking of touching grass, though, I think we would like to
• 7:09
  tell a lot of influencers that we see online that spread
• 7:11
  nutrition misinformation to go outside and touch some grass
• 7:14
  because my goodness, some of the things that I saw online this
• 7:16
  week, I was like, I cannot believe.
• 7:18
  So Riley, what did you see online this week that drove you
• 7:21
  bananas? I don't.
• 7:21
  Know if I saw this online, but we did a podcast episode about
• 7:25
  this a couple of weeks ago and I just, I continue to see it
• 7:29
  online, but this whole like seed oil debacle, Jenna, it's driving
• 7:34
  me bananas. I met with one of our period
• 7:36
  recovery athletes like earlier this week.
• 7:38
  It's our second call. So kind of just doing some
• 7:40
  introductory stuff still. And she's shared that her fear
• 7:44
  of seed oils is what really was like the tip of the iceberg in
• 7:48
  her healthy eating that kind of resorted in her losing her
• 7:52
  period. It does really drives me bananas
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  because I don't think we realize like how damaging some of this
• 7:59
  messaging is because to be completely honest with you, I am
• 8:02
  much more worried about you losing your period then eating
• 8:05
  some seed oils. OK, yes, 100%.
• 8:08
  If there are foods that you don't want to consume are like
• 8:11
  ingredients that you don't want to have in your diet, I think
• 8:14
  that's totally OK. But I think that making other
• 8:16
  people feel fearful about also eliminating those things from
• 8:20
  their diets is where it starts to become problematic.
• 8:23
  You can choose to do those things in a way that makes you
• 8:26
  feel great, but the moment you get online and you start
• 8:28
  spreading all of this fear about that certain ingredient, it's
• 8:32
  things like this that we then see where people are.
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  Like I was so afraid to eat food because of all of these things
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  that I was hearing online. And now we have this condition
• 8:41
  that is potentially very impactful on health in the
• 8:44
  future and health currently that it's like, wow, maybe we should
• 8:47
  rethink about how much fear we're placing on food instead of
• 8:51
  being like, hey, it's OK to not be perfect with the foods that
• 8:55
  you're consuming and you can't be perfect.
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  I guarantee you those influencers who are like, I
• 8:59
  never eat a seed oil have at some point in their life have.
• 9:03
  Seed oils, yes. And also we have to stop
• 9:06
  thinking about nutrition and like these siloed buckets, it's
• 9:10
  not a singular meal, it's not calories per day, it's not grams
• 9:14
  of protein per meal. It is the trend of all of these
• 9:17
  things over a period of time. And this is something that we
• 9:19
  see often with period recovery. It is really hard to be in a
• 9:22
  positive energy balance every single day, but you need to be
• 9:25
  in a positive energy balance overall.
• 9:28
  And it's so much more about the trend.
• 9:30
  If you are consuming a large amount of seed oils, then
• 9:35
  there's bigger problems, I think, than the actual seed oil,
• 9:38
  right? There's looking at the habits
• 9:40
  that you're doing on a daily basis.
• 9:41
  OK, if you are eating a lot of seed oils, you're probably
• 9:44
  missing out on a lot of other nutrients that are causing
• 9:47
  underfueling, because underfueling doesn't just happen
• 9:49
  with calories and carbs and fats.
• 9:51
  It happens with micronutrients and different things like that.
• 9:53
  So we have to stop like blaming one thing for all of our
• 9:56
  problems. I think it's an easy solve to a
• 9:58
  complicated problem. A lot of people look at like
• 10:01
  maybe health outcomes for family members or something like that,
• 10:04
  or even maybe a health outcome that they're experiencing
• 10:07
  themselves. And we'd love to point to one
• 10:09
  specific thing and be like, that's it.
• 10:11
  That's what did it. And usually when we're seeing
• 10:13
  somebody like, let's say, for example, in the hospital that's
• 10:16
  come in with a complicated health history, they're like,
• 10:19
  well, before this I was healthy. And it's like, well, yeah, of
• 10:21
  course. Because all of these things that
• 10:22
  we were doing accumulated to get to this point.
• 10:25
  And we can't say that it was just one thing that led to this
• 10:28
  outcome that we're experiencing right now.
• 10:30
  It's an accumulation of a whole bunch of different things that
• 10:33
  led to where we are right now. And of course, it would be so
• 10:36
  much easier if we could just look at one specific ingredient
• 10:40
  and say that's it. That's the 'cause that's the one
• 10:42
  we need to eliminate because that makes it really simple and
• 10:44
  that makes the problem really explainable.
• 10:46
  And so we look for that. Maybe it was something that like
• 10:49
  we need to look into a little bit further.
• 10:50
  And it's definitely not the only thing that led to this health
• 10:54
  outcome that we're now concerned about.
• 10:56
  We're talking a little bit about this offline before we started
• 10:59
  talking about on this episode, but it's really easy to market
• 11:02
  when you have Demon one ingredient.
• 11:04
  And that is something that's driving me bananas right now as
• 11:06
  I'm seeing a lot of people who are like buy my product because
• 11:09
  it dye free or it's seed oil free and demonizing a certain
• 11:13
  ingredient makes that product more appealing.
• 11:16
  There are also plenty of like really good alternatives to the
• 11:20
  things that are very expensive that influencers are trying to
• 11:23
  sell you. Like let's be honest, a lot of
• 11:25
  the things that I see online that people are trying to sell
• 11:28
  are not the most cost efficient things to include in your
• 11:32
  fueling plan. Because sometimes the cost
• 11:35
  efficient thing is not as glamorous, it's just not maybe
• 11:38
  as appealing with air quotes because it's not as fancy and
• 11:41
  what we have really done as a society as we have almost made
• 11:45
  like health expensive. Oh yeah, but.
• 11:46
  Here's an example, right? Like we look at these greens
• 11:48
  powders, right? You have to get your vitamins
• 11:50
  and minerals and you have to, you know, eat these greens
• 11:53
  powders like you could eat frozen vegetables.
• 11:55
  Frozen vegetables are super cheap.
• 11:57
  I have a freezer packed right now of frozen vegetables because
• 12:01
  it's really easy to like make car up a little amount because
• 12:05
  she's not eating obviously a ton of things and we often do salad
• 12:07
  for dinner. So she's not eating salad yet.
• 12:09
  Even though she tries, she's not very good at it.
• 12:11
  We do a bunch of different like frozen vegetables because I
• 12:14
  don't want them to go bad, right?
• 12:15
  If I buy you know, a thing or carrots or something like that,
• 12:18
  you know, shelf life is not as long as if I buy them cut up and
• 12:21
  frozen and I can put them in the microwave, put some seasoning on
• 12:23
  them and give them to her. And most of the bags of frozen
• 12:26
  vegetables are $0.99 I. Always have frozen spinach in my
• 12:29
  freezer because you can add that to so many dishes, even if
• 12:32
  you're not trying to like feed your toddler.
• 12:34
  Like you can add that to pasta sauces, you can add that to
• 12:36
  eggs, you can add that to smoothies.
• 12:39
  Like you can add that to so many things.
• 12:41
  And like you said, it's super cost efficient and it's not
• 12:44
  going to go bad. And I don't need to buy a $60.00
• 12:46
  greens powder. This is my favorite buy my
• 12:48
  $60.00 electrolyte powder that's sugar free.
• 12:51
  So you mean it's salt like you mean it's salt like?
• 12:53
  This is a 60 bag pound of salt. If there's even salt in there,
• 12:56
  it could be. It could just be, which is even.
• 12:58
  Worse. Come on guys.
• 12:59
  It's cool. We associate it with someone
• 13:01
  that maybe maybe have trust in because we've been following
• 13:04
  them for a while and we've seen them grow their brand.
• 13:06
  So because they have more followers, we associate that
• 13:09
  with trust and therefore we are more likely to purchase it from
• 13:12
  them. But this is such a tangent from
• 13:13
  seed oils. But.
• 13:15
  That's what's driving us bananas a lot, right?
• 13:17
  And I feel like there's so many individuals out there that, you
• 13:20
  know, could benefit from this messaging.
• 13:21
  I agree. And a lot of influencers are
• 13:23
  probably going to give us a one star review, but you know what?
• 13:26
  We're on to all of you. If this makes you mad, maybe you
• 13:28
  should check yourself. Yes, exactly.
• 13:31
  What about you? Anything that you've seen on the
• 13:33
  Internet right now? Yes, I have been waiting for
• 13:36
  this episode to tell you about this.
• 13:38
  I need to get off the Facebook running groups because it's
• 13:41
  always those that I get like what drives me bananas of all
• 13:44
  time. So this time I was on and I saw
• 13:47
  somebody that asked about taking Imodium before a run to make
• 13:50
  sure that they didn't need to use the bathroom on a run.
• 13:53
  If you aren't familiar with what Imodium is, Imodium is what we
• 13:55
  give people when they're having diarrhea.
• 13:57
  These people are suggesting that if you need to use the bathroom
• 13:59
  during run, instead of addressing maybe what the root
• 14:01
  cause of this is, instead we should just take Imodium.
• 14:04
  I saw it and I was like, Oh no. And then I saw that there were
• 14:07
  300 comments on this post that had been posted like just a few
• 14:12
  hours ago. Like not a lot of time.
• 14:14
  Like we're talking like comments per minute type of situation.
• 14:17
  And so many people are like, yes, this is what I do.
• 14:19
  It's what I do every time. It's what I do every race.
• 14:22
  It's no big deal. And all of these things.
• 14:23
  And I'm like, no, no, no, no, no.
• 14:24
  Like this is a big deal. We shouldn't need to use Imodium
• 14:27
  to avoid needing to use the bathroom in the middle of a
• 14:30
  race. Yes, movement promotes gut
• 14:33
  motility. We know this.
• 14:34
  But like, if you're experiencing where you need to go to the
• 14:37
  bathroom that badly during a race, something else is probably
• 14:41
  going on. What did we feel with
• 14:42
  beforehand? How frequently were we feeling
• 14:45
  with gels? Did we not practice our feeling
• 14:47
  so we had something that was different in our gut and all of
• 14:50
  these things that are like compounding that.
• 14:52
  Again, we can look at it from the kind of the same perspective
• 14:55
  of like, there's a lot of different things going on here
• 14:57
  that could potentially be causing this.
• 14:58
  And instead we're like Solve is taking Imodium.
• 15:01
  I'm in those Facebook pages too and I don't know why we do it to
• 15:04
  ourselves, but I can't stop. I can't stop looking at them and
• 15:07
  I can't stop getting mad about it because the Imodium posts,
• 15:10
  I'm pretty sure there's one a day like there's one a day or
• 15:12
  there's people like I have a race tomorrow.
• 15:14
  I'm going to take Imodium so I don't have diarrhea.
• 15:17
  You haven't practiced with it. You don't know if you're going
• 15:19
  to have diarrhea. What if it does something worse
• 15:21
  to you, you know? I think the issue is that
• 15:24
  especially in the running community, that GI issues are so
• 15:29
  common. We've normalized it and it's not
• 15:31
  normal even though it's common. And I think we even can think
• 15:34
  about this with period recovery too, where like there's so many
• 15:36
  athletes out there that don't have their period, but that's
• 15:39
  not normal, should have a normal cycle.
• 15:41
  You shouldn't have to go to the bathroom when you're training.
• 15:44
  You should be able to eat before, especially if you have a
• 15:46
  long training session. But we've just really like
• 15:49
  normalized all of these like incorrect things and myths.
• 15:53
  And if you're running a race and you're that concerned that you
• 15:55
  don't want to stop and use the bathroom during your race, if
• 15:58
  you need to use the bathroom, like you can stop and use the
• 16:00
  bathroom and still PR. Also, if it's that big of a deal
• 16:04
  that you have to take Imodium, then you should have been
• 16:05
  practicing your fueling like you should have been trying to do
• 16:09
  something about it prior to your race.
• 16:11
  Not just like the day before being like, I'm going to take
• 16:13
  Imodium, like we need to be practicing.
• 16:15
  Our fueling, if you take a certain type of gel and it
• 16:17
  doesn't sit well with you, that doesn't mean that all gels
• 16:19
  aren't going to sit well with you or all types of fuel that
• 16:22
  you have intra run aren't going to sit well with you.
• 16:24
  There are so many options and there are so many ways that you
• 16:27
  can still fuel a run that don't cause GI upset for you.
• 16:30
  But I think so many people are just like, well, I have to fuel
• 16:32
  during a run, but every time I fuel during a run, this is the
• 16:34
  outcome. We talked a lot about this with
• 16:37
  Megan Mahoney on our Boston Marathon episode, But a lot of
• 16:40
  the time athletes don't practice their fueling or don't think
• 16:44
  that they need like gels or fuel, especially in their
• 16:46
  running community until the actual race day, because they
• 16:49
  don't feel like the raining miles are like long enough to
• 16:52
  fuel at. And I think that's a big mistake
• 16:55
  that people make because again, if you're not practicing this,
• 16:58
  you don't know what's going to happen.
• 17:00
  I'm a. Big fan of like practicing even
• 17:03
  on your smaller runs because that's when you have the ability
• 17:06
  to be like, oh, I'm not 8 miles or 9 miles or 10 miles away from
• 17:10
  my home. And now I'm stuck in a situation
• 17:12
  where I'm uncomfortable. If you fuel on a shorter run and
• 17:15
  you're like, I can turn around now and I have a mile and 1/2
• 17:18
  and I'm back home. That provides a lot more
• 17:20
  flexibility with trialing things and finding where the error
• 17:24
  occurs for you. And there's no problem with
• 17:26
  fueling a shorter run. Just like you've said before,
• 17:29
  think of it as kick starting your recovery.
• 17:31
  Maybe we didn't need that amount of carbohydrate for that long of
• 17:34
  a run per SE that's in air quotes.
• 17:36
  But like we can view that fuel as kick starting the recovery
• 17:39
  side of things if that's where the hang up is.
• 17:41
  Yes. I also have been really focused
• 17:44
  on running at certain paces. Right now at different paces,
• 17:48
  I'm practicing like racing. I've been actually fueling on my
• 17:51
  shorter runs, like even like less than 5 miles when I'm
• 17:54
  running at race pace because my heart rate's elevated and my
• 17:58
  body's just going to be in a different state than if I'm
• 18:01
  doing it on my long run. And maybe like I'm in the lower
• 18:03
  zone, my RPE is not as high. It's just like a different
• 18:07
  situation. I want to.
• 18:08
  Share a story I was in a race one time and I decided that I
• 18:12
  was going to fuel through the station.
• 18:14
  So I was still going to run and fuel but not stop.
• 18:16
  Usually in runs I will slow down or pull off to the side to take
• 18:20
  my fuel just because that's easier for me and I find it an
• 18:22
  easier way to get in. I had practiced running and
• 18:24
  taking my gels, but I had never practiced running at pace and
• 18:29
  taking my fuel. The gel ended up mostly along
• 18:31
  the side of my face. I didn't end up getting most of
• 18:34
  it in and I didn't know that until the end of the race.
• 18:35
  And my husband looked at me and he was like what is all over
• 18:37
  your face? And I was like, oh, so yes, it's
• 18:40
  so important not only to like take the gels and practice them
• 18:43
  for like the type of fuel that they are and what works or
• 18:46
  doesn't work for you, but also at the speed.
• 18:48
  And if you do plan to pull over and take it, are you going to
• 18:51
  maintain your pace through that fueling experience?
• 18:53
  Are you going to do it at a fueling station so you have
• 18:56
  water there from the aid? Or do you need to carry water
• 18:59
  with you because you aren't planning on taking it at a
• 19:02
  fueling station? Like all of these things need to
• 19:04
  be practiced. Like when we say practice you're
• 19:06
  fueling, I don't just mean like riot and see if you like it or
• 19:09
  not. I mean like mimic race day and
• 19:11
  what you plan to do. Like that's what I mean when I
• 19:13
  say try it. I have a funny story also about
• 19:15
  this because I usually wear a vest when I run.
• 19:18
  Like I like a vest because it just works better for me.
• 19:21
  And I feel like again, everybody's a little bit
• 19:22
  different, but I liked being able to carry a lot of stuff.
• 19:25
  I can't wear a vest for my New York Marathon coming up in
• 19:28
  November. So I bought a handheld water
• 19:30
  bottle because that's something that I can have and I just, I'm
• 19:34
  not used to that. And I did about, can't remember
• 19:36
  like 8 or 9 miles last weekend and used my handheld for the
• 19:40
  first time. Jenna, I'm so weak because my
• 19:43
  arm was hurting. My arm was hurting because I had
• 19:46
  not been used to carrying a weight basically in one arm and
• 19:50
  like making this like running motion because I had my phone in
• 19:53
  there and my fuel in there and my water bottle.
• 19:54
  I filled up my water all the way and I was just like, holy moly.
• 19:59
  Like I can't imagine if I had never practiced this and my arm
• 20:02
  was hurting at like mile three of my 8 miles and I was gonna
• 20:05
  try to run 26.2 with it. Right, which is why it's a good
• 20:08
  idea for you to practice even on those shorter runs to get used
• 20:11
  to that. It's just like weight training,
• 20:13
  you know, we don't walk into the gym the first time, or at least
• 20:15
  I didn't, and squat the amount of weight that I can squat
• 20:18
  today. Like I had to start very light
• 20:19
  and work up to that. And it's the same way like maybe
• 20:22
  we start carrying that water bottle on your two three mile
• 20:25
  runs. And even though maybe we don't
• 20:26
  think of needing fuel or needing fluid during those short runs,
• 20:29
  but it's practicing that side of it that is like what's important
• 20:33
  in those moments. And it doesn't just apply to
• 20:35
  running, like if you're a team sport athlete, like practicing
• 20:38
  your fuel at halftime even like our high rocks girly is like I
• 20:42
  work with a lot of our high rocks girlys in our period
• 20:44
  recovery program. And like figuring out when
• 20:46
  you're fueling during high rocks because like I have a couple
• 20:49
  clients that have shared like they have to fuel before the
• 20:53
  burpees because if they don't fuel before the burpees, their
• 20:56
  fuel is flying out. It's hitting them in the face,
• 20:58
  it's on the ground, right? Because you have to practice and
• 21:02
  you have to practice like in competition or in the
• 21:04
  simulation. Everything should be practiced
• 21:07
  and that's what we mean by do it before the day of the race or do
• 21:11
  it before the day of the competition.
• 21:12
  Speaking of races, talk to me about your training update.
• 21:15
  You are running the New York City Marathon, but that's not
• 21:18
  for a little while now. We have some other potential
• 21:20
  races in between now and then to kind of practice race day
• 21:24
  leading up to that. So what's going on with your
• 21:25
  training this week? What are you looking forward to?
• 21:27
  So I'm currently planning on running 1/2 at the end of June
• 21:31
  at just like a very local half. I think it's capped at like 1000
• 21:35
  people, which I love. Jenna, you're gonna die at this.
• 21:38
  I can pick up my bib like at the race, like 15 minutes before the
• 21:42
  race, I was like, this is amazing.
• 21:44
  I don't have to go the day before.
• 21:45
  I don't have to go to a whole Expo or anything like that.
• 21:47
  And I can just go, I can pick it up.
• 21:49
  It'll be great. So I'm really kind of focusing
• 21:51
  right now on practicing running at different paces like I
• 21:54
  shared, because in the past I have not really, I guess like
• 21:59
  practice like running at different paces and trying to
• 22:01
  hit certain like RPE's and different things like that.
• 22:04
  I was more of like, I'm going to do interval and speed work and
• 22:06
  I'm going to go as fast as I can and then like my longer runs,
• 22:09
  I'm going to, you know, just go a little bit slower.
• 22:11
  But I'm really practicing kind of like changing my pace.
• 22:14
  How do I feel at this pace? So I'm doing some of that work
• 22:17
  right now, which has been interesting.
• 22:18
  It's been very eye opening. I like that though, yeah.
• 22:21
  What about you? You have a race like.
• 22:23
  Very soon when this episode comes out it will be May 1st and
• 22:27
  my race is May 4th, so we are recording this a couple days
• 22:31
  before May 1st. So technically right now I still
• 22:34
  have 1 double digit run prior to the day of my race, which will
• 22:38
  be this Saturday and well tomorrow.
• 22:41
  This marathon training has been full of a lot of ups and downs
• 22:44
  so I'm just going to go and have a good time.
• 22:47
  I know that before I had set a really, really big like PR goal
• 22:50
  that I was hoping for and at the end of the day, like if it
• 22:53
  happens, great. But running a marathon no matter
• 22:56
  what is a big accomplishment and at this point I just want to go
• 22:58
  and have fun. So that's my goal right now is
• 23:02
  just to enjoy it and remember that like the whole point of
• 23:05
  this is not so much the actual race, but it's the training and
• 23:08
  preparing for the race that like makes it fun.
• 23:10
  So definitely a few more bumps in this training block than I
• 23:13
  was anticipating, but that's OK. And we're still going to go out
• 23:15
  and have a good time and just like enjoy being in California
• 23:18
  and I'm finally going to get my active culture smoothie.
• 23:21
  So if you know, you know. Last week we talked about rest
• 23:24
  day. Talk to us a little bit about
• 23:26
  your taper right now. How is that going?
• 23:28
  How is this whole kind of rest? Period for you taper is so hard
• 23:31
  for me because I feel like it works with me mentally more than
• 23:35
  it does with me physically. I start to feel like I'm losing
• 23:38
  endurance. I start to feel I'm not going to
• 23:40
  be fast on race day. And all of those things are just
• 23:43
  not true. It's your brain working against
• 23:45
  you. So I have to remind myself that
• 23:46
  like these couple of days leading up to my race where I'm
• 23:49
  not running as much, I'm running way less or running a lot slower
• 23:52
  are not going to be anything that impacts my ability to run
• 23:56
  my race. All of the things just like
• 23:58
  feeling it's an accumulation overtime, that is what is going
• 24:01
  to lead to me being successful on race day.
• 24:03
  So the same way we look at like positive energy balance for
• 24:06
  period recovery, it's what I've done over the long term that's
• 24:09
  going to lead to me being successful.
• 24:11
  So in those moments, I just remember that like I love to run
• 24:13
  on fresh legs and so I will get to run on fresh legs if I taper
• 24:17
  properly. So that's what's keeping me
• 24:18
  motivated even though sometimes I still struggle with the idea
• 24:21
  of like, I shouldn't be running like I have a race.
• 24:23
  Why am I not running as much? Super important to taper carb
• 24:26
  load and make sure you are the best you can be on the morning
• 24:29
  of the race. I love that something that
• 24:31
  drives me bananas quickly on because of we're talking about
• 24:34
  it on this episode is all of the like, running influencers who
• 24:37
  are talking about how much weight they're gaining during
• 24:40
  taper. For those of you not watching
• 24:43
  the feed, my eyes just rolled back so far into my head my
• 24:45
  contacts fell out. Oh my gosh, if.
• 24:49
  You're not gaining weight during taper in your carb load.
• 24:51
  You're not doing it correctly. So honestly, great job
• 24:54
  everybody, Good job. That's good.
• 24:56
  Like if that's messing with your head and you are stepping on a
• 24:59
  scale that frequently, don't step on a scale during carb load
• 25:01
  unless you're the kind of person that's going to be like the
• 25:03
  thing that makes you feel positively reinforced.
• 25:05
  Like if that's going to make you feel negatively, don't do it.
• 25:08
  But if you're someone who wants to know am I carb loading
• 25:09
  correctly then you can but. Also, if you're running to like
• 25:14
  lose weight, like it's just like it doesn't make sense.
• 25:17
  Like it's confusing messaging. Like we need to dive into
• 25:19
  something a little bit deeper here, it sounds like.
• 25:21
  But I just had to quickly throw that in there because I'm seeing
• 25:24
  a lot of that right now with like the Boston and the London
• 25:26
  Marathon. What's the goal?
• 25:28
  Do you want a PR? Do you want to qualify or do you
• 25:31
  want to lose weight? It's always about the why.
• 25:34
  Oh, but sometimes the why drives me bananas.
• 25:38
  I know. Well, you have to keep us
• 25:40
  posted. We'll be wishing you throwing up
• 25:42
  the TS and PS for your marathon. I'm so excited for you.
• 25:46
  I'm also so jealous that you get to be in Orange County.
• 25:48
  Yes, I wish we were there together so we could go and run
• 25:51
  the steps in Laguna Beach and get active culture smoothies
• 25:54
  together. But maybe one day. 2026 That's
• 25:56
  the goal. Absolutely.
• 25:58
  If you have things that are driving you bananas, share them
• 26:01
  in the comments of this podcast. Remember that the RBSN period
• 26:04
  recovery Guide is finally out, so you can take advantage of
• 26:07
  that. We will leave the link to that
• 26:09
  in the show notes of this podcast.
• 26:10
  As a listener of the Eat More Carbs podcast, we are giving a
• 26:14
  special discount to all of you. As a huge thank you for
• 26:17
  listening to the Emer Carbs Podcast, you can get access to
• 26:20
  our period recovery guide with 10% off.
• 26:22
  It's about $20.00 so great discount if you use the code EMC
• 26:25
  10 at checkout. We can't wait for you to see the
• 26:28
  Period Recovery Guide. We are so, so excited for you to
• 26:31
  start your period recovery journey.
• 26:33
  If you do have questions for Riley and I about the Period
• 26:35
  Recovery Guide about this podcast or just nutrition
• 26:38
  questions in general, please feel free to reach out to us.
• 26:40
  You can find Riley at easy dot sports dot nutrition and you can
• 26:43
  find me at Jenna dot Fisher dot nutrition.
• 26:45
  Thank you again for listening to this episode of the Eat More
• 26:48
  Carbs podcast. Please make sure you rate,
• 26:49
  subscribe and review. And as always, remember to eat
• 26:52
  more carbs.