Latest / Eat More Carbs | A Period Recovery Podcast / 100. Do You Need to Stop Training to Get Your Period Back?

Transcript

100. Do You Need to Stop Training to Get Your Period Back? · Eat More Carbs | A Period Recovery Podcast

0:00
If you have been listening to the Eat More Carbs podcast, you
0:02
know that Riley and I are both in our running era.
0:04
To make sure that we're properly fueled for training, we're using
0:07
both carbohydrates and Tuba 4. Tuba 4 is an all natural pre
0:10
workout designed to enhance athletic performance through the
0:13
benefits of New Zealand blackcurrant berries.
0:15
Studies have shown these berries to increase vasodilation and
0:19
prime the body to kick start muscle recovery.
0:21
These antioxidant rich berries have a sweet and tangy flavor
0:24
and will level up your performance and recovery.
0:27
Use code Riley for 20% off 20 packs and multi.
0:30
Please serve packs online at 2 before dot.
0:32
Com this is the Eat More Carbs podcast.
0:39
Hello and welcome back. This is the Eat More Carbs
0:41
podcast. This is Jenna here with Riley.
0:43
Riley Today is our 100th episode of the Eat More Carbs Podcast.
0:49
That is absolutely wild if you have been listening to us from
0:54
the beginning. Thank you for your support of
0:56
this podcast. Yeah, we so appreciate you being
0:59
here every week and just spending Tuesdays or Thursdays
1:02
with us, depending on when you started listening to the
1:04
podcast. Today, we're going to be talking
1:06
a little bit about exercise and how that relates to period loss
1:09
and period recovery. Before we kind of get into that,
1:12
though, in honor of our 100th episode, it's a very exciting
1:16
announcement. We're doing a giveaway.
1:18
If you have been following along with RBSN, you know that we love
1:21
Now foods and in honor of today's episode, we are going to
1:25
be giving away some protein powder and creatine monohydrate,
1:28
which are two of our favorite supplements and supplements that
1:31
a lot of our athletes have benefited from.
1:33
So to be eligible for this giveaway, make sure that you are
1:36
following the Eat More Carbs podcast and give us a five star
1:40
rating and review on either Spotify, Apple Podcast or on
1:44
YouTube. Once you have done your rating
1:46
and review, take a screenshot and DM it to me on Instagram.
1:49
That way we can prove that you have done all of those things to
1:52
enter in our giveaway. You can find me on Instagram at
1:54
Jenna dot Fisher dot nutrition and that is how you will be
1:57
entered in our giveaway for now foods.
2:00
Also, in honor of today's episode, we are going to be
2:02
sharing our favorite moments and our highlights from the past 100
2:08
episodes. So I know I usually kick us off
2:10
with our high and low, but we're gonna have Jenna start us off
2:12
today if. You're putting me on the spot.
2:13
I love that. I actually have a couple moments
2:15
that I thought were like fairly memorable and really stood out
2:18
to me. Obviously the first time that I
2:20
was a guest on the podcast. But I think the one that stands
2:24
out to me the most is when you announced it, you were pregnant
2:27
to our audience, which I know that this is like a youth and
2:30
maybe I'm stealing yours. But I was so nervous that I was
2:33
going to accidentally share Riley's news with everyone
2:37
because I had known for a little while that she was expecting.
2:40
And I was so nervous that I was going to be the one to
2:43
accidentally share this news with everyone.
2:45
So one of the things that like, I was really memorable to me is
2:48
when Riley got to share that news.
2:49
And like, I'm very excited and very happy for you guys and your
2:52
growing family. So just a wonderful thing that
2:54
we got to celebrate together on this podcast over the past 100
2:57
episodes. And that's just so funny too,
2:58
because your job got so much easier, like as our producer,
3:02
because there's so many times that like, we would be talking
3:05
about things and we would slip and we wouldn't even know.
3:08
Like, remember one of my like high lows was about Disneyland.
3:11
And like, I couldn't go to Disneyland, but then I had to
3:14
cut out why I couldn't go to Disneyland because I couldn't
3:16
ride any of the rides because I was pregnant.
3:17
And that was just something that we didn't even think about at
3:19
the time. So it also made your life a lot
3:21
easier, I think. Just a little bit, but I had to
3:24
be very cautious during editing to make sure that anything that
3:27
was like baby related or anything that we said that like
3:29
could hinted it that like you were expecting was taken out.
3:32
So that way we didn't accidentally share that news
3:34
before you and Robbie were ready to share with everyone.
3:37
That's so funny. I actually forgot that even
3:39
happened. I just feel like my pregnancy
3:41
was, you know, so challenging that it has kind of become a
3:44
blur and I actually forgot that we were hiding it for so long.
3:47
The other thing that really stands out to me is we had a
3:50
guest on that shared about her son serving toilet tea as her
3:54
low for the week and that one just stands out still as like
3:57
the best low that we've had. She's our ultra marathon
4:01
episodes. I believe it's 5152.
4:03
That she's on that low is still probably one of the funniest
4:06
ones that we've had. Yes, it's also like so fun when
4:08
we have guests on and we chat about high lows with them
4:11
because like you and I like are very familiar with each other.
4:14
We know everything that's kind of going on in each other's
4:16
lives. And when we have a guest on that
4:18
is completely left field with their high low, it can be very
4:21
like shocking and funny. And I think we were just we're
4:23
not expecting toilet tea. Yeah, so funny.
4:26
What about you though? What were your kind of highs
4:28
from the last episodes that? We've done my overall high like
4:31
nothing else can match. It is definitely when you became
4:34
the Co host of the podcast and the producer of the podcast.
4:37
I feel like if you have been listening from the beginning,
4:39
you know how amazing Jenna is as a host, but then also as a
4:43
podcast producer. So she just really helped
4:45
elevate the podcast to a new level.
4:47
So you're my high or you're my highlight of the last 100
4:51
episodes? I guess mine should have been
4:53
then like your first episode, because that was what started
4:56
this all. So that's a big one too.
4:58
Yeah, February of 20, 23. So we've actually been doing
5:01
this for two years as well, which is pretty crazy.
5:04
I know and thank you, like Riley said, for everyone who's been
5:07
listening, whether you started listening last week or started
5:09
listening at episode 1, we're so thankful for all of you.
5:12
We wouldn't be here if y'all didn't TuneIn and listen to us
5:15
just yap about nutrition and all that good stuff every week.
5:19
So before we start talking about period recovery today, we do a
5:22
training update every week where we just update all of y'all on
5:25
where we're at with our running. Riley is about to run her next
5:29
half marathon. I'm like 5 weeks out.
5:31
I just finished my half marathon and I am planning for my next
5:34
race. So, Riley, what does training
5:36
look like for you this week? This week I've really started to
5:38
increase my mileage, like being 5 weeks out, I'm no longer like
5:42
almost like deloading until like my last week.
5:44
So every single week now mileage is increasing.
5:47
So my strength training has definitely dropped a little bit,
5:50
but I also pushed Charlie, who out of my four runs each week,
5:54
and girlie's getting big and we're really holy in Winston
5:58
Salem. So definitely, like, pushing her
6:00
up the hill. I count as some of my strength
6:02
training. Yeah.
6:03
Just kind of, you know, slowly increasing mileage, trying to do
6:06
the right things rest and recovery wise so I don't get
6:09
hurt. I love it.
6:09
What about you? What's next for you?
6:11
I know that I said I was going to share my race announcement
6:14
and the reason why I am not is because I have picked my one,
6:17
but I have not committed to fully signing up.
6:20
So I'm going to wait until I have paid and I have
6:22
confirmation that I'm actually in the race because as we know,
6:25
races sell out. Running has become such a
6:27
popular thing, which is wonderful.
6:29
Like we love the running community.
6:30
We're so thankful for the running community.
6:32
But that also means that it's getting harder and harder to
6:34
make sure that you are entered in the races that you want to
6:36
run in. I am going to wait until
6:38
everything is set in stone before I officially announce it.
6:41
But I have picked my race. Oh, can you give us like 3
6:44
choices so that we can try to guess like which one you are
6:47
going with? Yes, I will give three.
6:49
OK. First is Mountains to Beach in
6:52
California, second is the OC Marathon in California, and the
6:56
third is the Oklahoma City Memorial Marathon.
6:58
OK. So like 66% chance that you are
7:01
doing a marathon in California. Correct.
7:04
On the topic of races that are getting harder to get into, I
7:07
have decided that I'm going to throw my name in the hat for the
7:11
New York Marathon, which is kind of baldy.
7:14
I think I have like a 1.3% chance of getting in as a non
7:18
guaranteed applicant, but I'm going to try to do it because
7:21
it's something that I've been wanting to do for a really long
7:23
time and it's actually the race is going to be on my birthday
7:27
this year. So I like doing races on my
7:28
birthday. I'm not a huge birthday girl.
7:30
My thing now is going to be doing races on my birthday and I
7:34
was like this might be like the right the omen like a sign that
7:38
I should try this year. So I'll report back.
7:40
The non guaranteed entry officially opened two days ago.
7:44
I am one of the 100,000 people that was trying to get in.
7:47
Hey, I think that's good luck that it's actually on your
7:49
birthday when you're applying through the lottery system for a
7:52
major like that is is there anything that after you apply a
7:55
certain number of times through the lottery that you are
7:57
guaranteed entry? No.
7:59
And I think with New York too, there's so many different ways
8:02
to like attempt to get in it, like they have like a 9 + 1
8:06
program or they have like guaranteed entry if you run the
8:10
virtual marathon like the year before and like you can try to
8:13
get in with a charity. So what I'm actually thinking is
8:16
I'm going to try to get into like the non guaranteed because
8:18
I'm not guaranteed because I'm not fast enough.
8:20
There's only so many limited spots, but I'm going to try to
8:23
do non guaranteed and then maybe if I don't get in through that,
8:26
I might look at running with a charity.
8:28
It's something that aligns with the RBSN brand.
8:31
So I think that's kind of what my plan of attack is.
8:33
But I believe we find out March 5th.
8:35
So if I don't get into that one, I'm going to try to get into the
8:37
Marine Corps Marathon in. October I love it.
8:40
We've got a backup plan. Backup plan.
8:42
So we'll see. OK, we'll keep us posted on
8:44
that. Today we are talking a little
8:45
bit about like exercise, running, all those kinds of
8:48
things that we might need to stop doing in order to regain
8:51
our period. So if you have been listening to
8:53
the podcast for a little while now, you know that we've been
8:55
talking about different ways that we can encourage the
8:58
restoration of a period. If you are someone who's lost
9:00
your period due to something like hypothalamic amenorrhea,
9:04
which is so darn hard for me to say, but we're going to get
9:06
through. I'm going to call it HA from now
9:08
on out because I've said it once and I got through it, so I'm not
9:10
going to try to say it again. Well, we're recording this
9:12
podcast, but essentially what is going on with the body when we
9:15
think about like an energy availability standpoint when it
9:18
comes to HA and that condition and how are we restoring that?
9:22
So that way we can, you know, have a period it again and think
9:24
about the other aspects of health.
9:26
So our bodies need a certain amount of energy in order to
9:29
function optimally. If you're burning more energy
9:32
than you are taking in through food, then you are in an energy
9:35
deficit. What happens when we are in an
9:37
energy deficit over a prolonged period of time that is maybe too
9:40
great of an energy deficit, that response to lack of energy, the
9:43
body is going to suppress the reproductive system and that's a
9:47
survival mechanism. Essentially, the body is so
9:49
stressed or malnourished to handle pregnancy that it won't
9:53
waste energy, energy on menstruation.
9:55
So that HA is a condition where the hypothalamus in our brain,
10:00
the part that's responsible for producing hormones, essentially
10:03
shuts off. And the reason for that is to
10:05
protect your body from any further energy loss.
10:08
So that's kind of an overview of what's going on here.
10:11
And when we think about energy out versus energy in, we
10:14
typically associate energy out with being additional exercise
10:18
or additional energy that we are expending.
10:20
Of course, our body has basic needs that we have to fulfill
10:24
through energy in and that's another energy out option, but
10:27
that additional energy outcomes from exercise.
10:29
So a way that we could increase our energy availability would be
10:33
to essentially reduce that energy out from elected
10:36
exercise. We'll say when it comes to
10:38
getting your period back, we are going to talk about like if
10:41
that's something that we recommend for all of the RBS and
10:43
athletes that come through our period recovery program, why or
10:46
why not and how that kind of plays a role in that recovery of
10:50
a period. So, Riley, what are your
10:52
thoughts? First of all, that was amazing.
10:53
Thank you for that overview. Second thing is everybody's
10:56
going to get so mad at me at this answer, but when we look at
11:00
athletes for period recovery, their recovery is so
11:04
individualized and it is going to depend.
11:06
I am so sick of the Internet providing generic advice when it
11:10
comes to period recovery. And I talked about this on our
11:13
last episode where we dove into HA, but there's so many like
11:17
generic guidelines on the Internet that might not be right
11:20
for specific athletes with their recovery of a period, and it's
11:23
preventing from even getting started on this journey.
11:26
I think one of the things that you've said on a past episode
11:28
that really stuck in my mind about potential changes that an
11:31
individual would need to make in order to recover their period,
11:34
especially from an exercise standpoint, is that yes, there
11:37
are certain cases in which for the safety of the individual,
11:41
exercise needs to be stopped or reduced.
11:44
But that's not all cases. So can you explain like how or
11:47
maybe when exercise would need to be decreased or reduced?
11:51
Could you give us an example? I think a clear example is with
11:54
a lot of eating disorders, if an athlete is severely underweight,
11:59
is often injured, and the health and safety of the athlete is at
12:04
jeopardy because of the imbalance between energy in and
12:07
energy out, that is when I would recommend an athlete to be
12:10
removed from exercise. I think what also happens in
12:13
this situation is a lot of athletes might be listening and
12:16
they might be in denial if they're in that specific state
12:20
and if this information applies to them.
12:22
For a lot of people, the idea of reducing exercise or stopping
12:25
exercise can be really scary and really intimidating.
12:28
And for a lot of athletes that come through the RBSN program,
12:31
reducing exercise isn't an option because they're either
12:34
involved in sport through, you know, a commitment through
12:36
university, or they're involved in sport through commitment
12:39
through a professional contract or something like that.
12:42
They don't feel that it's an option to do that.
12:44
So how do you approach those conversations with people who
12:46
feel like that's not possible for them in their period
12:49
recovery journey? I think this is a two-part
12:51
answer. The first part is if you're
12:53
somebody who who is not able to be removed from sport because it
12:56
is your profession or you're on scholarship, then we really have
13:00
to approach the fueling part of the equation much more
13:05
aggressively. If you can't be removed from
13:07
sport, again, we get it, not a lot of people who are competing
13:10
at a high level can be, but we have to make sure that we are
13:13
fueling properly. And that's why often it is
13:16
recommended to be removed from sport or from exercise because a
13:20
lot of people struggle to meet these high energy needs that
13:24
their body demands for period recovery.
13:26
If you're continuing to train, if you're at 50 miles a week,
13:30
you might need to be eating 4005 thousand calories every single
13:33
day, and that's really challenging for a lot of.
13:36
People, one of the reasons I think it's so challenging is
13:38
because we have been underfueled for such a long time that that
13:42
idea of increasing to that amount sounds really scary at
13:45
the beginning. We've kind of talked about this
13:47
in past episodes where, you know, do you need to eat 2800
13:49
calories in order to get your period back and things like
13:52
that. But that jump feels really big
13:53
for people at the beginning and it's not like that when you come
13:56
into the RBSN period recovery program, immediately we're
13:59
taking you from whatever your baseline is to what your body
14:02
potentially actually needs. It's a gradual thing that we're
14:05
working through overtime in order to get you there.
14:08
It's not like we're doing it one day to the next day, small
14:11
changes overtime to make sure that it's sustainable and works
14:13
for the goals that you have. Similarly to that, we can reduce
14:17
exercise in a way that you're able to continue to train for
14:20
your event. Can you talk a little bit about
14:22
like what that might look? I'm actually so glad that you
14:25
said that because that was related to my Part 2 answer of
14:28
that previous question. Because when we're looking at
14:31
exercise for these individuals, I like to talk about quality
14:34
versus quantity. For example, if you're a college
14:37
athlete and you need to train multiple times a day, let's look
14:41
at what you're doing outside of training.
14:42
You don't need to be going on three walks with your friends.
14:45
Like you don't need to be hitting 20,000 steps outside of
14:48
training, right? Because is that actually serving
14:50
a purpose here? Is it not really?
14:52
And I think that's something that we do within our period
14:55
recovery program. And actually coincidentally, I
14:57
had the same conversation with an athlete earlier this morning
15:00
where she is somebody who's training for high rocks.
15:02
She loves to do marathons. And she was doing so much
15:06
training that it wasn't quality work and she wasn't getting
15:09
anywhere with her goals and she wasn't progressing in her
15:13
training because she was doing just so much volume.
15:16
It wasn't quality work. And that was one of the huge
15:18
pieces that was also preventing her from getting her period
15:21
back. The idea of quality and quantity
15:23
goes into so many things that we talk about with athletes that
15:26
are in the RBSN program. So you can kind of apply that to
15:29
multiple things that we talk about when it comes to quality
15:32
versus quantity. So I think that's huge.
15:33
We've had athletes that have come through that.
15:36
We haven't necessarily reduced exercise, but we've adjusted
15:39
exercise. So that's another kind of Ave.
15:41
that we can look at from an adjustment standpoint, similarly
15:44
to how we might adjust fueling times, we can adjust energy
15:48
output. So that way it does create more
15:50
energy availability. Could you give us an example or
15:52
walk us through a scenario like like that?
15:54
Like we've mentioned multiple times on this podcast and
15:57
different episodes, the small sustainable changes are going to
16:01
provide the biggest outcome and effect.
16:04
So slightly modifying exercise here or there can really benefit
16:09
you in the long term. Because at RBSN and with this
16:12
podcast, with the resources that we're putting out, we want you
16:14
to get your period back, but we also want you to keep it.
16:17
So if we make too big of changes that are not sustainable or
16:20
maybe just only help you get your period back but not keep
16:23
it, as soon as as you go back to your old ways of eating, fueling
16:27
and training, you're going to lose your period.
16:29
Again. Like Jenna mentioned, when we're
16:30
looking at exercise, if we want to look at the quality versus
16:34
quantity piece, something that I've recently done with one of
16:37
our new clients in our period recovery program is just like
16:40
slightly modify the amount of time that athlete is spending
16:43
warming up and cooling down South.
16:45
Really looking at how are we providing quality warm up,
16:49
quality cool down. We're not just doing Zone 2 for
16:52
an hour at the end of our work out and calling that a cool
16:55
down. When is that actually providing
16:57
any value to your training program, your health, and then
17:01
also getting your period back? What role does purposeful rest
17:04
days play in exercise and period recovery?
17:07
Rest days are the most underrated days when it comes to
17:12
period recovery. And I want to shake everybody on
17:15
the Internet because I think what's happening is we are
17:18
neglecting rest days and that is preventing so many people from
17:23
getting their period back because we're thinking of a rest
17:26
day as solely a day that we do not train.
17:29
But we're not using a rest day as a recovery day.
17:32
So we're skipping meals, we're not practicing proper hydration
17:36
or proper sleep tactics. And we're really missing out on
17:39
this really valuable day because on our other training days, we
17:43
don't have time to really optimize this recovery.
17:46
But we're not thinking about a rest day as a recovery day.
17:49
We're thinking about it as like, Oh my gosh, I can't train today
17:52
type of day. I think one of the things that
17:53
we pretty often is that even on rest days, people are being
17:56
active intentionally. So they're like, well, I might
17:59
not have done my full training, but like I went on a several
18:01
mile long walk, I went on a bike ride.
18:03
It wasn't my full exertion. So therefore they're counting it
18:07
as a rest day. But they're like, I still needed
18:08
to close my rings on my Apple Watch.
18:10
I still needed my Garmin to say something to me about I've been
18:14
active today or I've gotten my heart rate up or something like
18:16
that. So even though it doesn't feel
18:18
like the typical training day, we're still intentionally
18:22
choosing energy output, and that is not a true rest day.
18:26
And if you want to continue training at the load that you
18:29
are training at now, you have to optimize your rest and recovery
18:34
days. Like that is a non negotiable.
18:36
And I think sometimes we only focus on like decreasing
18:39
exercise when we should be looking at what else is going on
18:42
in that individual's training plan and just their day-to-day
18:45
life like you mentioned. Most people that are training
18:47
for something specifically have a very regimented schedule while
18:51
training, but I think that we don't have as regimented like
18:54
rest days. And occasionally there will be
18:56
something that comes up and people will say, oh, I just
18:59
didn't feel like it today so I'm going to rest today.
19:01
And then they go on a several mile long walk or do something
19:04
else like that and they count it as their rest day.
19:06
But one of the things that we look at when people come through
19:08
our period recovery program is intentionally scheduling those
19:11
rest days purposefully around like a higher load day or
19:15
something like that in order to make sure that we have the
19:18
option for more energy availability.
19:20
Can you talk a little bit about like that mechanism and how that
19:23
works in order to like help with energy availability for athletes
19:26
in those scenarios? With period recovery and with
19:29
fueling in general, right, we have to look at like trends and
19:33
what's happening over a long period of time.
19:35
And this can be definitely like a mindset shift for many
19:38
individuals because the way that we're taught or when you go
19:41
online and you look up, you know, nutrition information,
19:44
everything is prescribed in the 24 hour period of time, right?
19:47
1800 calories a day, 3000 calories per day, this many
19:50
grams of protein per day. That's how much water you need
19:52
to drink per day. And that is important, but we
19:55
need to look at what's happening like over an extended period of
19:58
time. When we look at athletes,
20:00
especially those competing at a high level, there's going to be
20:03
some days that they're probably going to have low energy
20:06
availability. You run a marathon, it's going
20:08
to be really hard to be in a positive energy balance.
20:10
But that doesn't mean that every single day you're allowed to be
20:14
in a negative energy balance because that's what's preventing
20:17
you from getting your period back.
20:18
So yes, some days you're going to be in a positive energy
20:21
balance and some days you are not going to be in a.
20:24
Positive energy balance because of the amount of training that
20:27
you're doing, and that's OK, but we have to have those days even
20:31
out and a rest day because we don't have that big energy
20:34
expenditure is a wonderful opportunity to be in a positive
20:37
energy balance. And that concept can be very
20:40
intimidating to an individual, especially somebody who's been
20:44
dieting or is familiar with diet culture, because people think
20:48
that they're ruining their diet or their plan by being in a
20:52
positive energy balance on a rest.
20:54
And in reality, we just have to look at the whole picture, and
20:57
that includes overtime, not just a snapshot of one day, because
21:01
our body doesn't know that it's one day.
21:03
Our body is looking at the trend too.
21:05
And. When athletes come to me and say
21:06
I ate a lot of my rest and recovery day, I'm like, yes,
21:10
good job, this is what we wanted you to do because this is going
21:13
to help you be in a long term positive energy balance.
21:17
I think a lot of people can relate to that from the
21:18
standpoint of if they've taken a rest day and they haven't fueled
21:21
well on that rest day and then they try to go out and let's
21:24
just say for example, run 15 miles the next day, they
21:27
probably feel pretty sluggish. But if they've had a rest day
21:29
before that 15 Miller and they fueled well, they probably felt
21:33
a lot different. So we can see how that energy
21:36
availability was impacted from the previous day because we did
21:39
fuel on that rest day, therefore allowing for better performance
21:42
on the day that we did have higher energy output.
21:45
This can be such a scary concept because it's a very different
21:49
mindset and approach to, like I mentioned earlier, what a lot of
21:52
people are kind of doing. And as somebody who really
21:57
struggled with body image and under fueling and not having a
22:01
period myself, I totally get it. Like I once had these same
22:05
thoughts, my performance and my health and like just my quality
22:09
of life really struggled because of it.
22:11
So kind of takeaways from this episode, if you are someone who
22:14
doesn't have a period right now and you've been considering some
22:16
type of exercise reduction, really taking advantage of those
22:19
rest days, adjusting things to fit a schedule that would allow
22:22
for more energy availability. And then working with a
22:25
dietitian or working with a health professional to make sure
22:27
that that energy availability, that balance is there over an
22:30
average or over a longer period of time versus just focusing on
22:33
a single day, a single exercise or a single time.
22:36
Any final thoughts on exercise reduction for period recovery?
22:39
The last thing I want to say is I want to reiterate what I said
22:42
at the beginning, where this recovery really depends.
22:45
Every single athlete is going to be different.
22:47
Some individuals from a health and safety perspective do need
22:50
to be removed from exercise and from sport.
22:54
Others can get their period back while still training at a high
22:57
level. We just have to make some
22:58
individualized modifications and I don't want the fear of not
23:02
being able to train or losing fitness to be the reason that
23:05
you don't get your period back. If we look at your progress over
23:08
a six month period of time, if you take two months off to get
23:12
your period back at the end of the six months, you are going to
23:15
be a better athlete and have better fitness than if you
23:17
continue to be in an energy deficit for six months and you
23:21
continue to train at like low energy availability.
23:24
Additional questions for Riley and I over period recovery or
23:27
exercise reduction in order to get your period back, please let
23:29
us know. You can leave them in the
23:30
comments below this podcast or you can find us online.
23:33
You can find Riley on Instagram at easy sports nutrition and you
23:36
can find me at Jenna dot Fisher dot nutrition.
23:39
Thank you again for listening to the past 100 episodes of Riley
23:42
and I talking through the Eat more Carbs podcast.
23:44
We so appreciate you being here. If you haven't already, please
23:47
make sure you rate, subscribe and review and then DM me to
23:49
make sure you are entered in our now foods giveaway.
23:52
And as always, remember to more carbs.