Latest / Eat More Carbs | A Period Recovery Podcast / 130. What To Do Once You Get Your Period Back

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130. What To Do Once You Get Your Period Back · Eat More Carbs | A Period Recovery Podcast

• 0:00
  Hey girlies, just a quick reminder before we dive into
• 0:02
  today's episode. The information shared on this
• 0:04
  podcast is intended to be general sports nutrition advice
• 0:07
  and education related to period recovery for female athletes.
• 0:10
  This is not specific. To anyone individual and it may
• 0:12
  or may not apply to your situation.
• 0:14
  If you are looking for personalized guidance, be sure
• 0:16
  to apply to our RBSN Period Recovery Nutrition Coaching
• 0:19
  program. Our four month period recovery
• 0:21
  program is designed to help you sustainably get your period
• 0:23
  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.
• 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.
• 0:38
  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 the Eat More Carbs
• 0:45
  podcast. Hello and welcome back.
• 0:52
  This is the More Carbs podcast. It's Jenna here with Riley.
• 0:54
  We are both dietitians and we talk every Thursday about sports
• 0:57
  nutrition for the girlies. Today's episode we're talking
• 0:59
  about what to do once you get your period back.
• 1:01
  So first of all, congratulations.
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  If you're listening to this episode, that means you probably
• 1:05
  got your period back, which is amazing.
• 1:06
  We're so excited to talk a little bit about what to do as
• 1:09
  far as next steps after you get your period back.
• 1:11
  We are going to do our high and low before we get into that.
• 1:14
  So sharing just a little bit about our week, the good and the
• 1:16
  parts, we wish you gone a little bit differently.
• 1:18
  Riley, can you kick us off? Yeah.
• 1:19
  This is like such a dietitian high.
• 1:21
  I'm kind of embarrassed but I have like perfected my post run
• 1:25
  smoothie. Oh, OK.
• 1:26
  I am like so proud of it right now.
• 1:29
  Like I feel like I've been posting about it like all the
• 1:31
  time, but love my post workout smoothie right now and it has
• 1:34
  made me really happy because something that's been kind of
• 1:37
  weird for me is that I've lost a lot of my appetite since I've
• 1:41
  increased my training and my running for my marathon.
• 1:44
  It's a little interesting, but I've been relying a lot on like
• 1:47
  smoothies and different things like that to make sure I'm
• 1:49
  getting an all my nutrition. Do you mind sharing what you're
• 1:51
  putting in your smoothie? Yeah, so I'm using chocolate
• 1:53
  milk, chocolate protein powder, frozen bananas.
• 1:56
  I'm doing creatine, spinach, peanut butter and then some hemp
• 2:01
  seeds as well. I feel like the thing that is
• 2:03
  like the magic ingredient is a frozen banana.
• 2:06
  Like there's something different about a frozen banana versus
• 2:09
  like a regular banana or a non frozen banana with ice.
• 2:12
  I just feel like the creaminess comes from having that like
• 2:15
  frozen banana and I put like a couple pieces of ice in, but
• 2:18
  it's just not icy, if that makes sense.
• 2:20
  Yeah, I totally. At that and it's not super foamy
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  because I think sometimes like when you use a protein powder in
• 2:25
  a smoothie, it gets like foamy and I don't it's not that.
• 2:27
  And then I'm so extra. I got like one of those like
• 2:30
  thicker straws, like the straws that are wider, like the wide
• 2:32
  mouth straws, like you get it like the Panera smoothies and it
• 2:35
  helps elevate the experience. Something about like certain
• 2:38
  glasses, certain straws and things like that can actually, I
• 2:41
  swear, change the way something tastes.
• 2:43
  Yeah, but also it just makes it more fun.
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  Like I always like talking with clients about this.
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  I'm like, you know your feeling is supposed to be fun, so.
• 2:49
  You're supposed to be enjoying it.
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  If you're not, we should should be rethinking it.
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  Exactly, so that's my high, such a dietitian.
• 2:55
  But I had to share my love was fantasy football, like just in
• 2:58
  general because I feel like I can't stop playing it, but then
• 3:01
  I can't stop stressing me out. And I have gotten to the point
• 3:04
  where all of my hobbies stress me out and I need to rethink.
• 3:08
  We need to find a non stressful hobby for you.
• 3:10
  Yeah, but I like, again, maybe I just like, I thrive on the
• 3:13
  stress. So I don't know.
• 3:15
  Are you playing in a family league again?
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  Yeah, and it's so funny because we all complain about it, but
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  like, we're all obsessed with it.
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  That is so funny, I love that. What about you?
• 3:23
  What's your high in your love this week?
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  OK, I'm sharing a high. This actually happened a while
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  ago now, but I can finally share this news publicly.
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  My best friend got engaged and I am so excited for her and her
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  fiance. I knew that this was happening
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  for a while. Like he had reached out to me
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  and been like, do you think she'll like this ring?
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  And it was so hard for me to keep it a secret from her.
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  And they got engaged back at the beginning of August, but they
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  had waited a little bit of time to post about it on social media
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  and share that news with, like, the world.
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  I'm so excited about it. And I don't feel like I have to
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  keep the secret anymore. And I'm just so, so excited for
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  her. So that's my high, even though
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  that did happen a little while ago.
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  But yeah, that's my high. I love that.
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  My low, I guess it's kind of a low, but it's also kind of a
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  high, too. I'm just having a good week, I
• 4:07
  guess. I finally found the cherry fruit
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  riot. OK, I need you to explain them
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  to me because I live in Winston Salem and this is a tiny town
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  and you live in Phoenix, so you get all the good stuff first.
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  So I'm not going to be seeing the cherry fruit riot for
• 4:22
  probably 2 years. Explain them to me like is it
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  Ollipop or is it Cherry? OK, This is why it's my well,
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  because I feel like the marketing of it didn't match up
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  to like what it tasted like. Like it's supposed to taste like
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  cola. And to me it tastes like cherry
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  candy because it's a frozen cherry with candy coating on it.
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  And I don't think it tastes like the Ollipop cola flavor.
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  That's just me personally. The other thing that really
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  threw me off is that there's no sour in it and I didn't know
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  that it's all sweet. So it's very sweet.
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  So if you like a sweet thing, this might be something that you
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  really, really like, but if you like the Fruit Riot for the sour
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  candy part of it, this is not the same.
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  Still a good refreshing sweet option if that's what you like.
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  But if you were anticipating something sour, that is not what
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  this is and for some reason I just thought it would still be
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  like that and it's so different from the rest of the fruit riot
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  products. So that's why it's my because
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  it's very, very different. Riley's already getting into the
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  thumbs down. If your mouth isn't like peeling
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  because you've ate too many fruit, right?
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  It's like it's not part of the experience.
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  Like it's not my fruit, right? I'm not feeling where it's like,
• 5:37
  yeah, you're not going. To get that no person.
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  I can't stop. I can't stop eating it, it's so
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  good. The mango one to me is hands
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  down the best 1 still. That's so good.
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  I like the mixed berries, but like, I like them when they're
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  like the three different flavors.
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  That's also the one at Costco. And get a giant Costco bag for
• 5:54
  $10. And that's usually what they
• 5:56
  those little bag cost at the grocery.
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  Store they do. They're like 7 bucks.
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  It's crazy. That's how much I spent on my
• 6:01
  cherries. But I had to try them.
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  It was in the name of the More Carbs podcast.
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  That way I could share this experience with you.
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  I'll Venmo you $8 because it was a business expense.
• 6:12
  Perfect. Someone had to do it.
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  Thank you for taking one for the team.
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  Now I don't have to have them. I also am not an Ollipop person,
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  so oh. OK.
• 6:21
  I like some of the flavors, but not all of them.
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  Like I'm very picky, but I'm also not like a big carbonated
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  beverage person so. Oh I'm a psychopath.
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  If everything I drank for the rest of my life was carbonated
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  I'd be OK, but I just don't like artificial sugars.
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  Like this? Too many of those when I was
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  struggling with my disordered eating.
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  That's so fair. Artificial sugars and non fat
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  yogurt. You will never catch me.
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  OK, well we've already gotten a pretty good start to this
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  episode, but today we are talking about what to do once
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  you get your period back. Highly requested episode.
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  So I'm super excited to talk about it with you Riley.
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  We get a lot of questions about this and we also talk about it
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  pretty frequently about getting your period back and what the
• 6:59
  next steps look like. So Riley, what to expect when
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  you get your period back? What do people need to know?
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  A lot, I think a lot. I feel like not a lot at the
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  same time, because I think that there's all this hype, right?
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  And there's all this advice on the Internet about like, how to
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  get your period back. But then like, what are you
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  supposed to do? Like once you get it back, like,
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  are you supposed to change things, right?
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  I think there's just a lot of confusion about it.
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  I think it's just really overwhelming.
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  But my recommendation is like, please don't change anything,
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  right? Like, you've gotten your body to
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  a good point. So let's just maybe celebrate
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  and relax for like one to two months.
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  I completely agree with you at RBS and we like to say that we
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  want 3 cycles before we start to make any major adjustments to
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  fueling goals or training. The reason why is that like our
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  body can still be in like a very fragile state when we're still
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  like in that initial getting your period back.
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  Is there anything that we should be aware of from this standpoint
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  of like how often we should be getting our period?
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  What does a normal period look like when you've first gotten
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  your period back after going through an HA recovery process?
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  Oh yes, this is such a good question and this is something
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  that we really dive into in our period recovery community.
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  We have a whole section on like what HA is, what a normal
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  menstrual cycle is, and like the Physiology behind all of this,
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  as well as like a bonus section. Once you get your period back,
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  we teach you how to keep it. So I do think it's important to
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  kind of like go back to the basics when we're looking at a
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  menstrual cycle. The normal menstrual cycle
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  period of time is 21 to 35 days. And the Internet will tell you
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  the average menstrual cycle is 28 days long, which cracks me up
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  because that's literally the average between 21 and 35.
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  But when you look at the research, only 5% of
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  menstruating females have a 28 day cycle.
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  Most individuals have a cycle that's somewhere between 21 and
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  35 days. If you have gotten your period
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  back and then you go longer than 35 days, does that perhaps mean
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  that we have regressed in our fueling or maybe overdone our
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  training after getting our cycle back?
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  I would say yes, right? We do want you to have a cycle
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  within 21 to 35 days. And more importantly, we want
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  you to have a cycle that's close in duration.
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  And what I mean by that is if your first cycle is 25 days, I
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  guess your second cycle, right, because you don't really
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  technically know how long your first cycle was.
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  But your second cycle, the time between your first and second
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  cycle is 25 days. We want your next cycle to be
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  close to that, right? If your first cycle is 21 days
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  and your second cycle is 35 days, yes, they're technically
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  air quotes, normal amounts, but that is a red flag to me as well
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  as a period that's, you know, 4045 days long.
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  That could technically almost be two cycles.
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  You could have possibly missed a.
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  Cycle there, we get a lot of questions about like irregular
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  cycles and whether or not that might be an indicator that we
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  are in a state of lower energy availability.
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  And I think the answer to that is definitely yes, it's
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  possible. But making sure that like you're
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  tracking your cycle once you get it back to see whether or not
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  you are falling within that 21 to 35 day period is really
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  important and kind of establishing what might be a
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  norm for you. That doesn't mean it's going to
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  hit 28 days or 26 days consistently every single time,
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  but are you around that range? Is it, you know, consistently
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  2526 maybe 27 days versus like Riley said, it's going from 21
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  to 45 then back to 30 or something like that.
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  We would want that like range of consistency with a consistency
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  cycle after getting it back. What is one of the biggest
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  mistakes that you see athletes make once they've gotten their
• 10:17
  first period back? We talked a little bit about
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  this, but I think the concept of like once we've gotten your
• 10:22
  period back, like everything's OK.
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  And even when we look at, you know, Reds modeling or we look
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  at the research, just because you have your period doesn't
• 10:28
  mean that you're not under fueling.
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  And I do think especially when you've gotten your first period
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  back, you're probably kind of wavering on that balance of
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  positive energy availability and negative energy availability.
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  If you make too many changes too fast or if you think that
• 10:43
  everything's OK now because you've, you know, you've had
• 10:44
  that bleeding phase, you are going to likely lose your period
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  again. I'm just being real with you,
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  so. Keeping things consistent with
• 10:51
  fueling and training is important during that time and
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  not almost like a regressing or taking a step backward towards
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  maybe what was a previous fueling pattern in order to
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  continue the cycle after that. A lot of times people that go
• 11:02
  through the period recovery program might experience some
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  like body composition changes, maybe some weight restoration
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  and things like that. Those can be really hard
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  changes. What have you seen or what have
• 11:12
  you helped to work through from that standpoint?
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  If they start to experience those things and then maybe they
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  don't feel very comfortable with those changes.
• 11:20
  This is so hard and I think it's really challenging also to give
• 11:23
  like general advice on this because it is so situational.
• 11:27
  And I do want to like just preface with the advice that I'm
• 11:31
  giving by saying that because again, it's very, very
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  individualized and this is something that we often have to
• 11:37
  like navigate and work together on in a one-on-one capacity.
• 11:41
  I do think though, it is important remember that this is
• 11:43
  just a season or a phase of your life and it doesn't mean that
• 11:47
  the rest of your life is going to be like this.
• 11:49
  We have many athletes that we work with after they've gotten
• 11:52
  their period back for four or five months, we start to do body
• 11:55
  composition modifications. And I think there's a lot of
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  guilt often with people because they feel like they can't want
• 12:02
  to change their body after period recovery.
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  And again, period recovery is just a phase or season in your
• 12:09
  life and it's not going to be like this for forever.
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  And we can modify body composition again.
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  We just can't do it in the way that you did it before because
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  in the way that you did it before wasn't healthy for your
• 12:20
  body. I think that brings up a good
• 12:22
  point between like the difference between the goal of
• 12:24
  body modification and low energy availability, because often we
• 12:28
  associate body composition modifications with a caloric
• 12:31
  deficit, which can often be a very great line.
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  When we think about the difference between caloric
• 12:35
  deficit and low energy availability, what is the
• 12:37
  difference there? Is there a difference there?
• 12:39
  Oh yes, there is a difference. And I mean, immediately, I'm
• 12:43
  actually thinking about the episode that you did where you
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  worked with the runner who was trying to get her period back
• 12:49
  while training for 1/2 marathon. And to quickly kind of summarize
• 12:53
  what you shared, she was fueling properly from a energy
• 12:56
  standpoint, like at the end of the day, right?
• 12:58
  Like if you looked at her overall calorie intake or
• 13:00
  overall energy intake throughout the day, she was probably
• 13:02
  hitting or close to hitting her energy needs.
• 13:05
  But what had happened was she wasn't providing calories or
• 13:09
  energy and the type of energy and a macro composition that she
• 13:13
  needed for her training. So yes, she typed in calories
• 13:17
  into her My Fitness Pal. At the end of the day, she was
• 13:19
  probably hitting her number, but she wasn't providing the right
• 13:22
  nutrients at the right time. And you have to do this for
• 13:26
  proper energy availability. That goes back to a lot of the
• 13:29
  things that we talked about on this podcast so many times, like
• 13:32
  making sure that you have pre and post fueling, making sure
• 13:35
  that you have fuel consistently throughout the day and we can
• 13:37
  exist in an energy deficit or work towards body modification
• 13:40
  goals while still making sure that when we're training we have
• 13:43
  adequate fuel. Yes.
• 13:45
  I feel like we've like oversimplified nutrition, but
• 13:47
  also like made it super complex at the same time.
• 13:50
  And we treat like a calorie as a calorie and like, you know, we
• 13:53
  just treat it as this like equation and it doesn't.
• 13:55
  It's just a little bit more complicated than that.
• 13:57
  Yeah, I think part of the Internet has a lot to do with
• 13:59
  that because people will be like, well, look, I modified
• 14:02
  body composition while only eating like a hamburger or
• 14:05
  something like that. And it just makes it just like
• 14:07
  you said, we took it, we tried to make it simple.
• 14:09
  By making it simple, we made it more complicated and all of
• 14:11
  those things. And that's that's why I'm making
• 14:13
  sure that like you are working through the period recovery
• 14:16
  process in a way that supports your training is so important.
• 14:19
  Yes. And we have talked about this a
• 14:22
  lot too. But like This is why we really
• 14:23
  focus on like sports nutrition within the period recovery
• 14:26
  program and within the period recovery community as well as
• 14:29
  chat with you all about it here versus the all in approach.
• 14:33
  Because the all in approach really focuses on the calorie
• 14:36
  numbers. And yes, you know what, we need
• 14:38
  you to likely increase your energy intake and sometimes
• 14:40
  there is weight restoration that is needed.
• 14:43
  But if you're not learning how to fuel around your training and
• 14:45
  you're not applying the right sports nutrition, your period's
• 14:48
  just not going to stay around once you start training again.
• 14:51
  A question we get a lot of times is from individuals who want to
• 14:54
  know if we still work with people who train recreationally
• 14:57
  versus train in a collegiate or a professional setting, because
• 15:01
  we do talk quite a bit about sports nutrition.
• 15:03
  So in the community, working through the period recovery
• 15:05
  program, are we working with all types of athletes?
• 15:08
  Like who's in the community? Who are we working with?
• 15:10
  Yeah. I would say that like we work
• 15:12
  with active girly who have a goal, right?
• 15:14
  No matter if the goal is to run a half marathon, if it's to go
• 15:17
  to the Olympics, if it's to gain muscle mass.
• 15:20
  Just because you're not training on a team or you're training for
• 15:23
  a certain competition, like it doesn't mean that you're not
• 15:25
  active and that you're not an athlete.
• 15:27
  I think this is such a big point because we have so many people
• 15:29
  who come and they're like, well, I'm not an athlete.
• 15:31
  And then we look at their training log and they're
• 15:33
  training 2 plus hours per day. It's like, really, you're an
• 15:35
  athlete. You ran 70 miles this week like
• 15:38
  you're an athlete. Yes, exactly.
• 15:40
  We work with everybody that comes and has a goal and wants
• 15:43
  to make sure that they do it inappropriate way to continue to
• 15:46
  stay fueled, stay healthy and maintain a cycle or get a cycle
• 15:50
  back. Kind of going back to the idea
• 15:52
  of, well, what happens when you get your period back?
• 15:54
  A lot of the things that I hear is like a lot of discomfort
• 15:58
  around some of the changes that have been made and feeling like
• 16:01
  it is going to last for forever. So even though it's super
• 16:04
  individualized on how we work through this period with
• 16:07
  athletes, what are some methods if you are in the same boat that
• 16:10
  like you would have an athlete implement when it takes a look
• 16:12
  at like like overcoming some of that like initial hardship
• 16:15
  during that period where we aren't changing much?
• 16:18
  So after four to five months, we can, like we've talked about,
• 16:22
  look at body composition modification.
• 16:24
  I do think though that it's hard to do that and then also
• 16:28
  continue to train at a very high level when you are so new into
• 16:33
  this kind of like positive energy availability state.
• 16:36
  So almost taking a look at the goals that you have and if the
• 16:39
  goal for the upcoming season after getting your period back
• 16:43
  is running a marathon, maybe that wouldn't be the best time
• 16:46
  to also focus on body modification.
• 16:48
  So really kind of picking one goal to go after before you go
• 16:51
  on to the next one. Yes, and some of my athletes
• 16:54
  right now, we're so mad at me because I said this on the
• 16:57
  podcast and they listen and they needed to hear this and you know
• 17:00
  exactly who you are. As high achieving athletes we
• 17:03
  want it all. We want to go after all the
• 17:04
  goals at once. And I do have to add something
• 17:06
  to this too, because I do think it is possible to change body
• 17:09
  composition like we've talked about multiple times while
• 17:12
  having a goal. It's just going to take a little
• 17:14
  bit longer because if you're training at a high level, we
• 17:16
  have to fuel that training. So if you want to change body
• 17:20
  composition while training for a marathon, like, you have to
• 17:23
  understand that it's going to take longer because you have to
• 17:26
  fuel for the work that's being done.
• 17:28
  I couldn't have said it better myself.
• 17:30
  The other thing that I see often with athletes who get their
• 17:32
  period back is that there's a lot of fear around, or maybe
• 17:36
  anxious feelings around increasing training after
• 17:40
  they've gotten their period back because they're nervous about
• 17:43
  losing it again. Oh.
• 17:45
  Yeah, there's a lot of this and I think this kind of goes back
• 17:49
  to that like misconceptions that might be like not to call
• 17:52
  anybody out, but like I do think that like that all in approach
• 17:54
  where like you don't train any fuel in a surplus often gives a
• 17:58
  lot of athletes like guilt for wanting to get back into
• 18:01
  training. I think if you're someone who's
• 18:03
  struggling with this and you've gotten your period back and then
• 18:06
  you're planning to increase your training because you have a new
• 18:08
  goal, maybe that is athletic related.
• 18:11
  The one thing that I would recommend is to look at what you
• 18:13
  were doing when you didn't have your period and look at your
• 18:16
  fueling now and remember that we have made a lot of progress with
• 18:20
  increasing your fueling and we can continue to make progress on
• 18:24
  other goals and it's going to be OK.
• 18:26
  It's going to be OK if you also increase your fueling because
• 18:29
  you've increased your training. And I do think, like Jenna just
• 18:32
  said, looking at what you were doing before, making sure that
• 18:35
  we're never doing that again. Like, right, Like don't go back
• 18:38
  to that. Police, yes, you bring up such a
• 18:40
  good point with that in that if we're changing training, we need
• 18:43
  to change the fueling to support the new training that we're
• 18:45
  doing. It's like if you were driving
• 18:47
  your car, like if you drove your car more, you'd have to put more
• 18:49
  gas in it. The car analogy wins every time.
• 18:51
  It's silly, but it works. It works.
• 18:54
  It works. What else do you want people to
• 18:56
  know about what to expect when they get their period back after
• 18:59
  going through HA recovery? If I had to, you know, provide
• 19:02
  like 3 tips for what you should focus on after you've gotten
• 19:05
  your period back. I think the first thing is you
• 19:07
  need to track your symptoms. Like you need to track your
• 19:08
  symptoms and you need to also track your days.
• 19:12
  I usually, and I don't know if you see this too, but at least
• 19:14
  with my athletes, usually symptoms are worse.
• 19:16
  Like the first time, right before the first cycle, I feel
• 19:19
  like hormones, moods and symptoms, cramps, things like
• 19:22
  that are always like worse in the beginning.
• 19:24
  But it's still really really important to track.
• 19:26
  So I would do that. I would also set goals and
• 19:30
  challenge yourself not to make any modifications.
• 19:33
  I know that subconsciously you probably want to so freaking
• 19:38
  bad. Maybe it's not even
• 19:39
  subconscious, but you want to make modifications.
• 19:41
  You're not out of the water yet. You still need to keep fueling.
• 19:45
  I guess the third thing is, is to like celebrate, right?
• 19:48
  Like you got your period back and now you're going to keep
• 19:51
  your period. And it's probably been a goal
• 19:52
  for an extended period of time. It's really, really exciting.
• 19:56
  Congratulations if you're listening to this episode
• 19:58
  because you got your period back.
• 20:00
  Thank you so much for listening to this episode of the More
• 20:02
  Carbs Podcast. If you do have questions for
• 20:04
  Riley and I, you can always find us online or you can leave them
• 20:07
  in the comments of this podcast. You can find Riley on Instagram
• 20:10
  at Easy Sports Nutrition, and you can find me.
• 20:13
  At Jenna dot Fisher dot nutrition.
• 20:14
  Thanks again for listening to this episode.
• 20:16
  Please make sure you rate, subscribe and review.
• 20:19
  And as always, remember to eat more carbs.