Latest / Eat More Carbs | A Period Recovery Podcast / 115. Hypothalamic Amenorrhea Recovery Signs

Transcript

115. Hypothalamic Amenorrhea Recovery Signs · Eat More Carbs | A Period Recovery Podcast

0:00
Hey girlies, just a quick reminder before we dive into.
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Today's episode the. Information shared on this
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podcast is intended to be general sports nutrition advice
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and education related. To period.
0:08
Recovery for female athletes. This is not specific.
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To anyone individual and it may or may not apply to your
0:13
situation. If you are looking for
0:15
personalized guidance, be sure to apply to our RBSN period
0:18
recovery nutrition coaching program.
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Our four month period recovery program is designed to help you
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sustainably get your period back and keep it.
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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.
0:31
Created the Period Recovery Guide it's designed to support.
0:33
The girlies working on period. Recovery, specifically if you've
0:36
lost it due to. Hypothalamic amenorrhea.
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The full. Period recovery guide is finally
0:40
out now and we will leave all of the information for it in the
0:43
podcast show notes. This is.
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The Eat More Carbs podcast. Hello and welcome back.
0:52
This is the More Carbs podcast. It's Jenna here with Riley.
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We are both dietitians and we talk every Thursday about sports
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nutrition for the girlies. On this podcast, we talk all
1:00
about how to help you get your period back.
1:02
Today we have a very exciting topic which I'm super excited to
1:05
chat about. Before we do that though, we're
1:06
going to do our high and low, which is just sharing a little
1:08
bit about our week, the good and the parts that we wish have gone
1:10
a little bit differently. And then at the very end of the
1:12
episode, we will do our training update.
1:13
Riley and I are both running. I can't even say that we're in
1:16
our running era anymore because like it has extended to like a
1:19
multiple year experience for us. But we're both running.
1:21
We're preparing for, well, Riley's preparing for an
1:24
upcoming marathon and I'm just getting back into running again
1:27
after running a recent marathon. So we'll just give a little bit
1:30
of an update of what's going on with that.
1:31
But Riley kick us off high and low.
1:33
What's going on this week? I'm so excited to share my high
1:35
with you. I have been waiting to share it
1:38
with you. I think I found my gel.
1:40
I'm gonna give a little back story if you are new to the eat
1:42
more carbs podcast. So gels super important for
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inter run fueling into training fueling.
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They're just not my thing. I don't know what it is.
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I think I might have like PTSD from college athletics, but like
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gels are not my thing. Like Jenna mentioned, I am
1:55
training for a marathon coming up in November and I have been
1:59
playing around with some intra run fuel.
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I usually do like gummy bears or candy just because I don't
2:04
really like gels. But I know with a marathon I'm
2:07
gonna have to be doing a lot of intra run fueling.
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So I've been playing around. This past weekend I tried the
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SIS gel and I think it's my gel. Oh.
2:15
Wait, I'm so excited. For you, why do you like?
2:18
It so it's an isotonic gel and I think the biggest thing for me
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is consistency and like mouthfeel with gels.
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A lot of them feel like super heavy to me and it's really hard
2:27
for me to like get it down. But because it's isotonic, I
2:31
don't have to take water with it and if I do take water with it,
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it almost like it feels like it's like breaking down in my
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mouth like super, super fast because of the like composition
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of it. I love.
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That is it. Flavored so the one I tried was
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flavored. I didn't like love the flavor.
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It was like orange and I was like, I feel like I'm taking
2:46
medicine right now. But that's why I think it's the
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texture thing, because even though I didn't love the flavor,
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it was like still very manageable for me.
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I am pumped. I'm so happy for you.
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This has been such a journey to find a gel that like you've been
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able to take and it's such an important thing like you
2:59
mentioned, to be able to take fuel while you're running.
3:02
So finding something that worked for you is like it's a huge
3:04
thing. I'm so happy.
3:06
Thanks, me too. I know that I've just been
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sharing a lot about it. So I just had to update you on
3:10
the gel situation. Oh wow I am so pumped for you
3:13
but I'm also so mad you didn't tell me right away because I
3:16
knew you had ordered them so I've been so curious.
3:19
I haven't a couple other ones that I'm going to try like
3:21
upcoming weekend so I can report back on those, but I really like
3:24
the sis. My low like kind of also has to
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do with running. So I'm super happy that you kind
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of like kicked it off because running has become like at least
3:31
my entire personality. I figured out like one of my red
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flags like toxic traits. I will literally like only buy
3:38
Amazon clothes. And then if it has anything to
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do with running, I'm like, here's all my money because this
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past weekend I was like, I don't have any like shoes.
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Like I don't have any shoes. And then I have like 6 pairs of
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running shoes. I was like OK, I see the problem
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here. Riley, OK.
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Well, on that question then, did you see that our new favorite
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running brand is dropping their summer collection within the
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next couple of days? I know.
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And that's kind of what got me, like thinking about it a little
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bit too, because I was like, OK, what like unnecessary running
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products do I need to buy while all wearing like all my clothes
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from Costco? Riley, that is the complete
4:13
wrong approach to the situation. What necessary running items do
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I need? That's how I look at it for
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sure. I'm happy.
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That aren't running shoes. I'm glad that you agree I'm not
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alone. No, definitely not.
4:25
How is your week going Dinner as I've.
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Shared on this podcast multiple times before.
4:29
The people that we get to work with at RBSN are the best
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people. Like I'm so thankful for
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everyone. I had so many client wins this
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past week. I don't feel like I can pick one
4:39
of them. But so many amazing finishes and
4:41
races, qualifications for big meets, big events and things
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like that. So like shout out to all of my
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running athletes who have done so amazing these past couple of
4:50
days. I'm so proud of you.
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And it's just been so fun to cheer people on.
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Running brings people together in a different way.
4:55
Well, sending me videos of them running, like them crashing the
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finish line. I get immediate updates when
5:00
someone's qualified or broken, like a state record, like things
5:03
like that that are just so fun. And right now there are a lot of
5:06
like races going on. It's wrapping up like college
5:08
and high school track season. So, so many wins from clients is
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definitely my high. Just like getting to celebrate
5:15
that with people. My.
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Low is that. Weather related or weather
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adjacent this time of year, it gets so dry here that I.
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Don't feel like I am ever hydrated.
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I went running last night and I made sure that I hydrated really
5:29
well beforehand and really well. After.
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And even with drinking a ton of fluid, I was so dehydrated this
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morning. So I'm just feel like a
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shriveled up little Raisin today because of that.
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So I feel like I can't drink enough liquid.
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So if you are in a warmer climate, just as a hydration
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reminder like stay on top of it, don't fall behind because it
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really really hard to catch. Up we're getting into like that
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warm time of the there too like across all of the United States
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so it's about to be like hydration station season we are
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so. Excited for today's episode?
5:58
On last week's episode, at the very end, we talked about signs
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and symptoms that your period is coming back.
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So in today's episode of the Even More Carbs podcast, we are
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talking about all of the symptoms that you might be
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experiencing to notify you that your period is coming back or
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ways that you can kind of track symptoms that might be changing
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and notifying you that whether or not the changes that you have
6:16
been making. Are helping you work?
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Towards your goal of period recovery, on the Even More Carbs
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podcast, we talk a lot about LEA&HA, so low energy
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availability and hypothalamic amenorrhea.
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Riley, can you take a couple seconds and just define those?
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Yes. So when we think about Lea or
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low energy availability in athletes, it's basically this
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imbalance between the energy that's coming in and the energy
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that we're consuming through food and then the energy that is
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going out through exercise and just functioning as a human.
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There's this imbalance. So there's too much going out,
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not enough coming in. It puts our body in this, again,
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state of low energy availability to help protect ourselves from
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this energy and availability. Our body starts to down regulate
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certain processes. So a lot of these are silent
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symptoms, things that might not be super apparent in the
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beginning. We start to see slower cognitive
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functioning. So it takes us longer to make
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decisions. We might get a little bit of
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brain fog. We're going to feel cold all the
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time, even if it's, you know, 80° out.
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We're going to need a sweatshirt to leave the house.
7:15
We're going to see an increase in illness and injury.
7:17
We're going to see bone deterioration.
7:19
We're going to see a decrease in certain hormones, an increase in
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others, and one of the most common or I guess like apparent
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signs of low energy availability is going to be a missing period.
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It's also known as secondary hypothalamic amenorrhea or HA.
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And this lack of a menstrual cycle is just due to down
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regulation of the reproductive system because of low energy
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availability. The body deems the reproductive
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system as a non essential system within the body.
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So anything that the body doesn't view as essential, it's
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going to shut off off to conserve energy for all of the
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systems it does view as essential.
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So that's how we get those two kind of playing together with
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low energy availability and the loss of a period and the
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reproductive system. With working on period recovery,
8:04
RBSN created the Period Recovery Guide, which is a interactive
8:08
guide to help individuals work towards period recovery.
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One of the big things that we stress within that guide is
8:13
monitoring your symptoms to show whether or not you are making
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progress towards your goal of period recovery.
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So today we're going to be chatting all about what some of
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those might look like and all of those encouraging signs that
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your body is moving in the direction of positive energy
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availability and that your menstrual cycle is coming back.
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So, Riley, what are some of those symptoms?
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I'm not laughing at us. I'm laughing with us because
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you're never going to be as excited to get PMS symptoms as
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you ever have before. Like during this journey and a
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lot of these symptoms that you do see and just signs that show
8:45
that your period is coming back are PMS symptoms, right?
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So we're gonna get that moodiness.
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We're gonna get maybe some cramping, some appetite changes,
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we're going to get some acne. The amount of times I have
8:55
jumped up and down because one of our period recovery athletes
8:57
like Scots and pimples is embarrassing because they're so
9:00
confused because they're getting acne.
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And I'm jumping up and down because I'm like the hormones
9:04
are here, like they're here, they're excited, they're ready
9:07
to go. I think one of the biggest kind
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of things to start tracking if you are on this period recovery
9:12
journey is cervical mucus. So we are looking for an
9:15
increase or presence of cervical mucus and then changes in that
9:19
during the month. I think that change and trend in
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the cervical mucus is extremely important.
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Changes in that, correct me if I'm wrong, can notify you
9:27
whether or not your body is ovulating.
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So it is a good thing to kind of track and notice whether or not
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changes are occurring in that Without some of the other
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symptoms that you mentioned, like cramping or hormonal acne
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or things like that. Is it possible that someone who
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has never struggled with acne or skin problems in the past could
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then all of a sudden be experiencing acne?
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Even if they had a period before, never had acne, and now
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they are recovering their period and now they're noticing maybe
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some skin changes? Definitely.
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I think this is really common too, especially with a lot of
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the girlies if they haven't had their menstrual cycle for a
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period of time. We see this a lot with athletes.
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I'm thinking about a couple of our athletes right now who
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haven't had their menstrual cycle for 7 to 8 to 9 years and
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your body is just going to be in a different place.
10:08
Your hormones are going to be different.
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You might have some changes in the beginning that your body is
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not used to because it's not really had these hormones
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circulating in this amount and an extended period of time.
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I can think of multiple. Athletes that I have been so
10:20
excited. About who recently just shared
10:22
that they were experiencing some acne and so many of them talked
10:26
about how they were a little bit nervous that maybe it was sweat
10:28
related because our athletes typically are continuing
10:31
movement in some capacity. So several of them said, Oh my
10:34
goodness, like I am experiencing some acne that I normally don't,
10:38
but I'm nervous that maybe it's because I had some sweat or I
10:41
worked out recently. Is there anything that we can
10:43
notice from a hormonal acne standpoint that would maybe be
10:46
different from like sweat induced acne?
10:48
Well, my question is, is like, did you change your workout?
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Did something happen recently where like your sweat rate
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increased? Because if you haven't had your
10:56
period for years, did you have the acne last year at this point
10:59
of time? Because again, we don't know,
11:01
right? The human body is super complex.
11:03
If it is going to be maybe acne that we haven't had before, like
11:07
that's pointing towards a positive sign, at least in my
11:09
opinion. The other thing that I always
11:11
like to point out to athletes if they're asking questions about
11:14
whether or not it could be sweat related or hormonally related is
11:16
if they've had any changes with their skin care routine.
11:19
We love a different shampoo. We love a different skin care or
11:21
skin lotion. So if you have changed any of
11:23
that, that's something to just note as well.
11:25
I'm not a dermatologist and neither is Riley, so neither of
11:28
us can talk specifics on where your acne is showing up or if
11:31
it's hormonal, anything like that.
11:33
But just something to note as far as a sign that your period
11:36
is coming back might be the presence of some acne.
11:38
And if you're curious as to whether or not it's related to
11:40
hormonal changes, asking whether or not it's been something you
11:43
have experienced in the past with the same level of sweat or
11:46
exercise activity level, and if you've had any changes in your
11:48
skin care or hair care routine. Yes, definitely.
11:51
We talked quickly right there about a lot of like hormonal
11:54
signs and symptoms, but there's also a lot of performance signs
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and symptoms that show that you're at least in a positive
12:00
energy balance and working in the right direction.
12:03
So maybe those hormones are not activated yet.
12:05
Maybe, you know, your body's not ready to start that menstrual
12:07
cycle, but you're in a positive energy balance and you're
12:10
getting there. Jenna, do you have any those
12:13
quickly at the top of your mind that you're seeing with your
12:15
athletes right now? I am thinking of an athlete
12:17
specifically who started adding in some snacks.
12:20
She has a collegiate athlete and she messaged me that she finally
12:23
felt like she was able to focus through her morning classes and
12:27
she had no idea how she was able to function and pay attention in
12:31
those classes prior to changing some of the fueling habits that
12:34
we implemented for her. And that was a big sign for her,
12:38
was that like there was a mental capacity that she was missing
12:41
out on before that she wasn't even aware of.
12:43
Yes, I feel like almost every single athlete that we work with
12:47
in our period recovery program, I, I want to say everyone, but
12:50
we don't ever definitives and nutrition, but we'll say almost
12:54
every single athlete that we work with does experience
12:57
increased energy inside and out of sport.
13:00
So in the classroom, in work, even just like on a day-to-day
13:03
basis. So we're both in our running era
13:05
right now. You're a running specialist.
13:07
I know you see this all the time, but those athletes who no
13:10
longer have to lay on the couch all day after their long run.
13:13
This is kind of a. Tangent, but if you.
13:15
Are experiencing the level of exhaustion after a long run
13:19
where you don't feel like you can do anything else?
13:21
That's not how we want your after your long run to be.
13:24
That's not a good sign. Of course, after you run a long
13:28
exhausting run, it's normal to feel tired, but if you're unable
13:32
to function the rest of the day, we need to chat.
13:34
Yes. Like as a busy mom, I don't have
13:37
the capability to lay on the couch all day.
13:39
Like I have to run around after my daughter and she's running
13:42
now. She's crazy.
13:43
But like, I don't have that. Like, you know, so I know we're
13:46
talking about performance and sport, but it's also just
13:48
talking about like quality of life as well, right?
13:50
Like I don't want to out on the things that she's doing.
13:52
I also have responsibilities as a parent.
13:55
And I think a lot of the time when we talk about athletes,
13:57
it's like, yes, this is about athletic performance, but this
13:59
is also about like your health and your well-being.
14:01
And we also know when we look at athletes, like how you're doing
14:04
outside of sport affects your performance in the sport as
14:07
well. What signs or what symptoms have
14:09
you noticed, maybe performance related from your athletes about
14:12
period coming back? Yeah, I have actually seen a lot
14:15
of better recovery and athletes within our private client
14:19
portal. We have the opportunity for
14:20
athletes to sync up some of their wearables and with a lot
14:24
of the athletes who do that, we do see like a drop in like
14:28
resting heart rate. We do see a lot more like
14:30
recovery from kind of that perspective when they start to
14:33
get into this positive energy balance.
14:35
So they're having better sleep, they're having better recovery.
14:38
Their body is primed and like ready to go in a much better way
14:42
to get through some of these hard training blocks because
14:45
they've increased their energy availability.
14:47
Speaking of priming the body and being ready for the next
14:49
training block, that's why we're always talking about how not
14:52
having a period really can impact performance and that
14:55
being a sign that we can improve your energy availability to
14:59
recover better. So that way you can perform
15:01
better or take advantage of your training blocks more heavily.
15:04
So that way on race day, on competition day, you can tap
15:07
into all of the training that you've done in order to perform
15:10
better on the day where it means the most.
15:12
For an athlete who's listening right now, who doesn't have her
15:14
period and she's like, you know what?
15:16
I do have energy. I am performing well.
15:19
What would you say to somebody like that?
15:21
I think it's really a valid thing to think that you have
15:24
energy or feel like you have energy, especially if you've
15:27
been dealing with it for such a long time.
15:29
But if you have some of these other symptoms that Riley
15:32
mentioned at the beginning of this episode, like not having a
15:34
period, if you're feeling cold all the time, if you feel like
15:37
you have brain frog and things like that, then maybe there is
15:40
an opportunity to increase your energy level that you don't even
15:44
know exists. It's really hard for me to say.
15:47
Your performance will feel better.
15:48
Your energy will feel better when you don't know what that
15:51
is. If you don't know what proper
15:53
energy feels like, of course you're going to feel like the
15:55
energy that you have right now is enough because it's what
15:57
you've been surviving off of for such a long time.
15:59
So. If you are.
16:01
Curious about whether or not that would change?
16:03
Listen to some of our other episodes about small steps that
16:06
you can take in order to get your period back and start
16:09
implementing a few of those recommendations to see how that
16:11
makes you feel. Because one of the first signs I
16:14
feel like we often hear from athletes is that they felt like
16:17
they had more energy. Again, almost every single one
16:20
of our athletes have said that. I also want to remind you too,
16:23
that everybody has their own ceiling when it comes to
16:26
athletic performance. And if you're feeling good right
16:28
now, imagine how much better you would feel if we could increase
16:31
your energy and your performance.
16:33
I guess the Sky's the limit, right?
16:34
Like if we can make you a better athlete, like why would we want
16:37
to not take advantage of that? Especially when we have pretty
16:40
big athletic goals. Yes, exactly.
16:42
And almost all of our girlies and our period recovery program
16:45
do, right. We want to help them fuel
16:47
properly and help their performance and get their period
16:50
back. It all goes kind of together.
16:52
Yes, 100%. We talk a lot about tracking
16:54
these signs and these symptoms that your period is coming back,
16:57
some of these encouraging symptoms returning in the period
16:59
recovery guide, which is an interactive guide that athletes
17:02
can use to kind of monitor their progress along the period
17:04
recovery journey. For all of you listening to the
17:06
Eat More Carbs podcast, thank you for supporting the podcast
17:09
to say thanks. We have a special offer for you.
17:11
As an E More Carbs listener, we want to give you 10% off of the
17:15
period Recovery Guide if you are interested in getting started on
17:18
your period recovery journey. Or maybe you're just like,
17:20
overwhelmed. You don't to start and you want
17:22
a self-paced resource. The period recovery guide is
17:25
your go to. You can use the code EMC 10 at
17:29
checkout to get 10% off the guide.
17:30
We are going to leave all of the information for the period
17:34
recovery guide in the podcast show notes.
17:36
We will also leave the link to apply to our one-on-one period
17:39
recovery program. Thank.
17:40
You so much for listening to this episode about signs and
17:42
symptoms that your period is coming back.
17:44
We're going to do our training update so sharing just a little
17:46
bit about the training that we're currently doing.
17:48
Riley is running the New York City Marathon this November, but
17:50
she is running a half marathon in just a few weeks, which is
17:53
crazy. And then I just ran a marathon.
17:55
So my training is a little bit different.
17:57
And then I'm not training for a specific event right now.
17:59
Just providing a little bit of a training update with where we're
18:01
at with our running. So Riley, what's going on with
18:03
you this week? So this is.
18:04
My peak week actually in mileage, so that's pretty crazy
18:07
because I can't believe that I only have like 2 1/2 weeks until
18:11
my half. I'm just doing a Co local half
18:14
marathon. I'm using this half marathon to
18:16
get a time that I can kind of plug in and use for my New York
18:20
City marathon training, which is happening at the beginning of
18:22
July, which is a week from next week, which I don't know how I
18:27
feel about it. Like I'm super excited, but like
18:29
it's getting real now. I'm so excited for you.
18:32
I think you're gonna have so much fun.
18:33
What's peak mileage for you? This week it's 32 miles.
18:36
That's kind of what I've been focusing on.
18:38
I probably won't hit that just because I had some like pretty
18:41
high load stuff I did last week and I opted for like a bike
18:44
workout over a recovery run just because it was raining and I
18:47
didn't need to force myself. A big thing, a big model that I
18:50
have is like, do you know, do not get hurt, do not get hurt,
18:52
do not get hurt. So I'm taking it a little bit
18:54
cautious. I love that.
18:55
I think a big thing that I talk a lot of the times with, with
18:58
like clients or just people in general is that like progress is
19:00
not perfection and adjusting and being open to adjusting your
19:03
training plan, I think is so important to help keep you
19:06
healthy. So I love that, yes, you do have
19:08
a training plan that you're following.
19:09
Shout out to Rana. I know that that's something
19:11
you're really enjoying, but you're also remaining flexible
19:13
with things to make sure that like, the biggest thing is that
19:15
you're healthy on race day. Exactly.
19:17
And I think there's so many parallels with like training for
19:20
a race, training for marathon, and getting your period back,
19:23
right? Because there's sometimes these
19:24
goals that we had. And we've talked about this
19:26
specifically on the episode that you did, Jenna, where you shared
19:28
about your marathon experience. But sometimes you just have to
19:31
be flexible and you know, your plan or your training or your
19:34
recovery approach is just going to need a little bit of
19:36
tweaking. You have to listen to your body
19:37
and that's totally OK. Yeah.
19:39
Like if we look at your goal as how many miles you're running
19:42
for peak week, what happens if we adjust that?
19:43
Just like if your goal for to get your period back with three
19:46
months, what happens if we adjust that to?
19:47
Four. And then the grand scheme of
19:49
things, me skipping like a singular five mile recovery run
19:52
isn't going to do anything. Like it's not going to
19:55
negatively affect me. What would affect me more is if
19:57
I tried to push it, got hurt and then I can't train for three
20:00
weeks. Yes, I'm glad that you're
20:02
adjusting and I'm glad that you're staying healthy.
20:04
I just had to have that like on the record.
20:05
So when I, you know, message you next week freaking out about my
20:08
half marathon because it seems to go like week by week, you can
20:11
replay this and tell me that I'm OK.
20:13
I'm just gonna put it on a T-shirt for you.
20:15
You're going to be OK. No, I just think it's so
20:17
interesting because again, kind of pulling parallels to period
20:21
recovery. I feel like when you're training
20:22
for something, it goes like week by week.
20:24
Like last week I wasn't having the best like mental state about
20:26
it, but this week I'm feeling good.
20:28
The ups and downs. Oh my gosh, yes.
20:30
What is training looking like for you right now?
20:32
Like I said. At the beginning of this
20:33
episode, I'm not training for anything specific, which is kind
20:36
of what I typically do. I live in Arizona.
20:38
I'm sure I've said that a million times.
20:40
So a broken record. I live in Arizona and it's so
20:43
hot here during the summer that training longer runs is really
20:45
difficult because I'm not a treadmill person.
20:48
I just have such a hard time. If I'm running, I want to be
20:51
outside. I have a very small window of
20:54
time in which I can run, which is not too hot.
20:57
And especially as we kind of come into the peak of summer
20:59
where we're going to be in the triple digits for days and days
21:01
on end, I just have to be really cautious about that.
21:03
So when I am running, it's a lot shorter of a runs.
21:06
I'm trying to work a little bit more on speed work versus on
21:08
distance type of things. And also trying to run more
21:11
hills, which you have to be super strategic about that here
21:14
because it's mostly flat. Unless I'm going to do a trail
21:17
run, which I'm definitely not going to do in the dark because
21:19
that's just a recipe for disaster with my clumsiness.
21:21
For sure so. I have been seeking out
21:24
neighborhoods which have more hills, so that way I can train
21:27
more of a diverse like incline because that has been something
21:31
that has negatively impacted my performance because it's just
21:34
been harder to find and I'm not going to seek out hills
21:37
typically. So that's what I'm doing right
21:39
now is like looking for a harder.
21:40
Course to run. Even if that means running laps.
21:43
I was going to ask like how you've been finding hills
21:45
because it's just so flat in Phoenix.
21:47
Yeah. It is.
21:48
There's a. Couple like neighborhoods that
21:49
have like almost like a Foothill type of feel to them because
21:52
they're kind of approaching the, I don't call the mountains.
21:56
Being from Colorado, I don't feel like I can call them
21:57
mountains, but they call the mountains here.
21:59
So I've just been going to those neighborhoods, finding a route
22:02
that's maybe like 1 to 2 miles, and then I'll loop it because
22:05
there is some type of an elevation change.
22:06
I did Hills this morning. It's just it's.
22:08
Just a beast. And these hills were not like
22:10
Winston Salem, NC hills. These were like baby.
22:13
Hills, in comparison, is. This actually really funny like
22:16
I'm trying to find paths that don't have hills.
22:18
I'm like very sick of hills. I'm like, I'm tired of this
22:20
elevation. You should just, I would say you
22:22
should come to Arizona and just have a week of training here,
22:24
but it's just so hot. You probably wouldn't want to do
22:27
that either. So I hear that you just have to
22:29
like be strategic about your running and like you have to
22:31
plan way more than I think you think you do.
22:33
Maybe if you have like a very flat or a very hilly area that
22:37
you live in. There's just so many different
22:39
things to like take into consideration.
22:41
Like again, I said it like 3 times in the last five minutes.
22:43
Like just like period recovery. I'm like, there's so many things
22:46
that's all I can think about. I feel like sometimes when I'm
22:48
training, I'm like, there's so many parallels here to getting
22:50
your period back. That's so true though.
22:52
It's so true. So I love that we have this like
22:55
parallel that we're going through with training for your
22:57
first marathon and talking about period recovery with all of you.
23:00
Thank you so much for listening to Riley and I chat every week
23:03
about sports nutrition and getting your period back and
23:06
also listening to us kind of yap about what's going on in our
23:08
life. We so appreciate you.
23:10
It would mean so much to Riley and I if you subscribed, liked,
23:13
and reviewed the podcast that does wonders for our small
23:15
business at RBSN. Thank you so much for listening
23:17
and as always, make sure to eat more carbs.