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105. How To Get Your Period Back When You Can’t Stop Training · 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
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• 0:19
  prime the body to kick start muscle recovery.
• 0:21
  These antioxidant rich berries have a sweet and tangy flavor
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  and will level up your performance and recovery.
• 0:27
  Use code Riley for 20% off 20 packs and multi.
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  We 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 E more carbs
• 0:41
  podcast. It's Jenna here with Riley.
• 0:43
  We are two dietitians that chat every Thursday about sports
• 0:46
  nutrition for the girlies. Today we're going to be doing
• 0:48
  our high and low. So just sharing a little bit
• 0:50
  about our week, the good and maybe the parts we wish have
• 0:52
  gone a little bit differently. We're going to be talking about
• 0:54
  how to get your period back when you cannot stop training.
• 0:57
  And then lastly, we'll give a training update.
• 0:59
  If you didn't know, Riley and I are both in our running era.
• 1:01
  So Riley just ran 1/2 marathon and I am going to be running a
• 1:05
  full marathon up coming here really soon.
• 1:08
  And so we're just going to share a little bit about what we're
• 1:10
  doing for training. So Riley, First off, kick us off
• 1:12
  high and low. What's going on with you this
• 1:13
  week? Welcome back.
• 1:14
  We're so excited to chat with you this week.
• 1:16
  My high for this week is I'm still running on like Cloud 9
• 1:21
  because I got into the New York Marathon.
• 1:23
  I'm so excited. I cannot believe it.
• 1:25
  I got into the lottery which I didn't believe it was happening.
• 1:29
  I think maybe I got in, fingers crossed because it was my
• 1:32
  birthday. So very, very excited.
• 1:34
  I know where I will be this year, November 2nd, 2025.
• 1:37
  I'm so excited for you. I know we had a full freak out
• 1:40
  when you found out that you got in, but I'm still so, so excited
• 1:43
  for you. Thank you.
• 1:45
  I'm. I still like.
• 1:46
  Don't know if I believe it. This.
• 1:48
  I can't. Yeah.
• 1:48
  I can't wrap my head around it. Unfortunately for Robbie, this
• 1:51
  is probably my low for the week is that I feel bad for him
• 1:55
  because running the New York Marathon has become my entire
• 1:58
  personality and it will be my entire personality for the next
• 2:02
  8 months. So my low is by proxy through
• 2:04
  him. Hey, there's nothing wrong with
• 2:06
  that. I'm super, super excited to
• 2:08
  follow your New York marathon journey.
• 2:09
  I know you're going to be sharing a lot about it on social
• 2:11
  media and so everybody can follow along with your training
• 2:14
  updates and just how you're going to prepare for that.
• 2:16
  But just overall, what an exciting race to have as your
• 2:19
  first marathon. I know that you've been trying
• 2:21
  to run a marathon for a couple years now and some life events
• 2:24
  will say kind of prevented that from happening, but so, so
• 2:27
  excited for this first marathon of yours to be New York work.
• 2:30
  I still can't believe it. I keep joking with everybody
• 2:32
  that Charlie is not getting another sibling until at least
• 2:36
  November 3rd. Like nobody.
• 2:37
  Get your hopes up. Nothing's happening.
• 2:39
  Sorry, we're running the marathon this year.
• 2:40
  Oh my gosh, I'm so excited. Thanks, How's your week going?
• 2:44
  My week is really good. My high in low is kind of the
• 2:46
  same story. My high is that I actually went
• 2:48
  on a girls trip which I haven't done in such a long time and I
• 2:51
  got to see my sister and two of our friends that we grew up
• 2:53
  with. I called them my sisters too and
• 2:55
  we just spent like 3 days together out in California.
• 2:57
  My low is that on the way back, my flight got canceled and I
• 3:00
  ended up spending like 6 hours in LAX.
• 3:03
  Thankfully I did have lounge access so I was able to get some
• 3:06
  food. But fueling in an airport is
• 3:08
  just not my favorite baseline. But it's all OK because I got
• 3:11
  home regardless and it was still within kind of the same day.
• 3:15
  I think I got home a little bit after midnight, but it wasn't
• 3:17
  something crazy where I had to like spend the night in the
• 3:19
  airport or anything like that. So that's my low.
• 3:21
  It's just, you know, traveling sometimes is just unpredictable.
• 3:25
  I feel like it's been even more unpredictable lately too.
• 3:28
  Yes, it really has thankful that I got home.
• 3:30
  I'm really thankful that I got to see my good friends and my
• 3:33
  sister. And it'll probably be a minute
• 3:35
  before I get on another plane. So I just won't think about that
• 3:38
  experience that I had this past time.
• 3:40
  What did you? Guys do in California we.
• 3:41
  Spent a lot of times just hanging out and relaxing,
• 3:44
  sitting by the pool. We had great weather over the
• 3:46
  weekend so it was really nice. We didn't do anything or like
• 3:48
  planning anything crazy like we didn't go do like the typical
• 3:51
  like California tourist things. We just spent time together and
• 3:54
  just relaxed, which was great. I love that.
• 3:56
  Today we're talking about how to get your period back when you
• 3:59
  can't stop training. We have a lot of athletes that
• 4:01
  come through RBSN that want to get their period back but
• 4:03
  somehow are unable to stop training.
• 4:06
  Whether that be they are a collegiate athlete and they're
• 4:08
  in the middle of season or they are working towards something
• 4:11
  like a specific goal. Stopping training is not an
• 4:14
  option in order to manipulate energy availability in order to
• 4:17
  help them regain a period. So when that happens, Riley,
• 4:19
  what is our first step for helping them navigate exercise
• 4:23
  when they can't stop training to get their period back?
• 4:25
  First off, I want to say that this doesn't apply to every
• 4:28
  single case in every single athlete.
• 4:30
  At RBSN. We do work with a lot of high
• 4:32
  level athletes that can't stop training and also like just
• 4:35
  recreational athletes that don't want to give up training because
• 4:37
  they enjoy it. But sometimes you do have to
• 4:40
  stop training from a medical perspective, if you are somebody
• 4:43
  who has an eating disorder or you are somebody that as in a
• 4:47
  very large deficit, you sometimes do have to stop
• 4:51
  training. But this doesn't apply to
• 4:52
  everybody and this is something that you should work on
• 4:55
  one-on-one with a dietitian and also address with your
• 4:58
  physician. I want to start off by saying
• 5:00
  that because this again, not medical advice and this
• 5:02
  situation is handled differently with every single individual.
• 5:06
  If you are somebody that wants to keep training, that should
• 5:09
  not hold you back from working on period recovery.
• 5:12
  I think our goal for a lot of people is even the recreational
• 5:14
  athletes that come through is that they're able to maintain
• 5:16
  some type of movement because that's a really important
• 5:19
  component of like their life and their like happiness And what
• 5:23
  helps with like stress relief and all kind of like other
• 5:25
  components of like working a long period recovery is not
• 5:27
  giving up everything that you love or like all of these
• 5:29
  massive changes all at once. But some of the things that like
• 5:32
  we can focus on when it comes to the type of exercise that we're
• 5:35
  doing is maybe like some quality versus quantity type of changes.
• 5:40
  What does that mean for an athlete?
• 5:41
  When? We look at quality versus
• 5:43
  quantity with workouts. It's how are we prioritizing the
• 5:46
  training that you need to advance your performance and
• 5:50
  continue in your sport. When we look at all of the
• 5:53
  activity that you're doing throughout the day, sometimes
• 5:56
  that activity isn't contributing to your performance.
• 5:59
  So if you are one of these elite level athletes, really analyzing
• 6:03
  what type of training that you're currently doing is going
• 6:06
  to help you better your sport. And then maybe what activity are
• 6:10
  you doing, maybe outside of your training that is just
• 6:12
  contributing to that energy deficit?
• 6:14
  In the period recovery guide that RBSN is going to be
• 6:17
  releasing this month, we talk a lot about how to actually
• 6:19
  analyze the exercise that you are doing and identify areas
• 6:22
  that maybe it's not quality workout.
• 6:24
  So taking look at everything that you are doing and then
• 6:27
  being able to say, OK, that is something that does actually
• 6:30
  enhance performance and that is something that maybe I could do
• 6:33
  without. Exactly.
• 6:34
  So a really easy example is if you're somebody who's trying to
• 6:38
  get in like 10,000 steps outside of your training, are the 10,000
• 6:43
  steps contributing to your performance, right.
• 6:46
  You already are very active because of the training that
• 6:50
  you're doing that 10,000 steps might not be the right approach
• 6:54
  for you and it's not really contributing to your health
• 6:56
  because what is healthy for you right now is overcoming that
• 6:59
  energy deficit. I think another big example too
• 7:02
  is we have a lot of collegiate athletes that tend to exercise
• 7:05
  in between their classes, whether that be walking or
• 7:07
  riding a bike, things like that, and even looking at ways we can
• 7:10
  change that. So is there a bus that can take
• 7:12
  you from one side of campus to the other?
• 7:13
  And just making sure that we're utilizing everything available
• 7:16
  to help you reduce some of that extra exercise that maybe isn't
• 7:19
  necessary. Oh, I love that.
• 7:22
  I think people really underestimate how physically
• 7:25
  active they are outside of their training, especially college
• 7:28
  athletes. You can easily be walking like
• 7:30
  four or five miles just getting to your classes, going to your
• 7:32
  dorms, going to the dining hall. That is something that people
• 7:35
  don't often notice or include in their exercise each day.
• 7:39
  And it all counts. It all counts.
• 7:42
  That is something that we really, really talk about in our
• 7:45
  period recovery program and then also in the period recovery
• 7:48
  guide. So we talked about quality
• 7:49
  versus quantity with our workouts outs.
• 7:51
  What else would you recommend for athletes who can't stop
• 7:54
  training and are working on 8 J? When we look at that, we can
• 7:57
  make sure that we are actually fueling those workouts and that
• 8:00
  incorporates both pre and post workout feeling.
• 8:03
  So those times that you do have to be at practice or you are
• 8:06
  choosing to remain active during your recovery, making sure that
• 8:09
  is fueled properly. So having a snack beforehand or
• 8:12
  having a meal and a snack beforehand, making sure that you
• 8:14
  do have energy available to support that training.
• 8:17
  And then also having a recovery snack on the other side side of
• 8:21
  training. So not going a long period of
• 8:23
  time before you do refuel. Making sure that your refueling
• 8:26
  snack does incorporate all of the things that we need to and
• 8:29
  it's not leaving out certain components.
• 8:31
  So making sure that not only like that does exist, but like
• 8:35
  that's good quality too. Definitely.
• 8:37
  I got a question on my fueling QA that I do on Mondays and it
• 8:41
  was a question about do I really need to replenish the calories
• 8:46
  that I burned during my workout. What would you say to that
• 8:48
  question? What would you say to that
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  athlete? Yes, refueling is such an
• 8:52
  important component, not only if you are working towards HA
• 8:55
  recovery, but just as an athlete in general.
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  Making sure that you are replenishing all of the energy
• 9:00
  that you just lost so that way you can recover well, but also
• 9:03
  making sure that you would then have the energy available for
• 9:05
  the remainder of your day. Because no matter what time you
• 9:07
  are training, your body needs energy afterwards.
• 9:11
  Yes. So something that has been
• 9:12
  really different for me now and my postpartum running era
• 9:16
  compared to my, I would say, post college athlete running
• 9:19
  error is that I'm feeling so much better during my runs and
• 9:23
  also before and after my runs. So really book ending the
• 9:26
  carbohydrates before and then carbohydrates and proteins
• 9:29
  afterwards. And what I've really noticed is
• 9:31
  that I have so much more energy now during the day, especially
• 9:35
  on my Saturday or Sunday long runs.
• 9:37
  Post college running era. Riley wasn't fueling properly
• 9:40
  like before and after. And I spent most of the day like
• 9:43
  after my run, like on the couch. Not only was not refueling bad
• 9:46
  for my performance, but it was also making me like kind of like
• 9:49
  a slug of human right. Like I wasn't enjoying my life.
• 9:51
  I wasn't spending time with my husband.
• 9:53
  But now as a mom, I don't have the option to lie on the couch
• 9:56
  all day and I also I don't want to.
• 9:57
  So really bookending my training sessions with that pre and post
• 10:01
  nutrition has helped not just my performance but my quality of
• 10:04
  life as well. This could totally go into what
• 10:06
  drives me bananas, but I saw a post the other day that was like
• 10:09
  things you don't realize during marathon training and it was
• 10:11
  like you're one day that's dedicated to your long run.
• 10:14
  The rest of the day you don't do anything.
• 10:16
  And I was like, well yes, you may be tired after your run.
• 10:20
  Like, of course you're going to be tired after you run 1618
• 10:22
  miles, but you shouldn't feel like the rest of your day is
• 10:25
  spent on the couch just trying to recover from that.
• 10:27
  That should be an indication that maybe we weren't even
• 10:29
  properly fueled at the beginning of that run and then we
• 10:32
  definitely didn't refuel on the other side of that run either.
• 10:35
  So if that is where you find yourself making sure that we
• 10:38
  really do fuel pre and post to help with that because that's
• 10:42
  not something that you should be experiencing like to the point
• 10:44
  where it's debilitating or you can't experience the rest of.
• 10:47
  Your day, and that's something that I think is a big
• 10:49
  misconception with athletes is that we're taught to push
• 10:53
  through. We're taught that it's going to
• 10:55
  maybe be a little painful or we have to have resiliency when it
• 10:57
  comes to sport. We're going to be tired, but we
• 11:00
  don't have to be that tired, right?
• 11:02
  We don't have to be that miserable.
• 11:03
  We don't have to have that much pain.
• 11:05
  There's a normal amount, and then there's amount that goes
• 11:08
  too far. Yes, fatigue is going to be
• 11:10
  inevitable when you were running 16 miles, but it shouldn't be to
• 11:13
  the point where you literally can't do anything for the rest.
• 11:16
  Of your day exactly. Any other fueling tips for
• 11:20
  somebody who is trying to get their period back pre and post
• 11:22
  workout? I think this kind of ties into
• 11:25
  the idea that you're fueling is going to look very different
• 11:27
  from potentially your teammates. But remembering that just
• 11:29
  because you're choosing to have a pre training snack and a post
• 11:33
  training refuel, that might be different from what the
• 11:36
  teammates around you are choosing to do or what they
• 11:38
  might need. They might have had their snack
• 11:40
  before they got to the training facility or something like that.
• 11:43
  So just remembering that things look really, really different.
• 11:45
  I think my final tip would be never doing a fasted workout.
• 11:48
  I think it was really popular to show up under Fuel old and
• 11:51
  having not had any type of pre training snack because you know,
• 11:55
  you might experience some GI upset or you might not like the
• 11:58
  way that you feel and totally valid.
• 12:00
  But that just might mean that we're choosing the wrong things
• 12:03
  at the wrong time when it comes to that pre training snack.
• 12:07
  And making small adjustments can make it more comfortable and
• 12:09
  still make sure that you are in a fed state versus a fasted
• 12:13
  state without experiencing some of those other like GI or
• 12:16
  discomfort feelings that can come along from picking the
• 12:18
  wrong pre workout fuel. Exactly.
• 12:20
  Especially with running to GI, issues are common, but they're
• 12:23
  not normal. Right, exactly.
• 12:26
  A lot of the times if you're an athlete that just choosing to do
• 12:29
  a fasted workout because you're avoiding some of these GI
• 12:32
  symptoms, it's likely probably making the problem worse.
• 12:36
  And there's an issue going on that we have to address.
• 12:39
  We can't just say my I can't eat before a workout.
• 12:41
  There's something going on there because you should be able to
• 12:43
  eat before a workout and you should be able to, you know,
• 12:46
  fuel your body properly. Couldn't agree with you more
• 12:48
  when we look at some of the other things that we can adjust.
• 12:51
  When you can't stop training in order to get your period back.
• 12:54
  What would you say to an athlete that feels apprehensive about
• 12:57
  fueling differently than their teammates?
• 12:58
  This is a conversation that I have with almost all of our
• 13:01
  period recovery athletes because comparison and comments from
• 13:05
  others can be some of the hardest challenges to navigate
• 13:09
  in this journey and with period recovery.
• 13:11
  And I honestly think just fueling your body as an athlete
• 13:14
  in general because your feeling is probably going to look a lot
• 13:18
  different than those around you. It can be really intimidating
• 13:22
  and overwhelming to look down at your plate of food and then look
• 13:26
  at others on the table and your plate look completely different
• 13:28
  than theirs. And this is just a reminder that
• 13:31
  every single athlete is going to be needing different energy
• 13:34
  requirements. And also everybody's on their
• 13:37
  own journey. So you don't know what the other
• 13:38
  athletes have ate throughout the day.
• 13:40
  They don't know what you ate throughout the day, and you also
• 13:43
  don't know what they're going through.
• 13:44
  So you might know that yourself, you have lost your period and
• 13:47
  you might know that others have lost their period, but there's
• 13:49
  other teammates who might be going going through something
• 13:52
  similar on their own and they just haven't publicly shared.
• 13:54
  Comparison can be so tricky when it comes to fueling, especially
• 13:57
  when you are working on a goal like recovering your period.
• 14:00
  Exactly. Jenna, you and I are both
• 14:02
  training for marathons right now.
• 14:03
  We're both in our running error, but our fueling looks very, very
• 14:07
  different, I'm sure because we're both different, you know,
• 14:10
  people. And that's totally OK because
• 14:12
  everybody's going to be different.
• 14:14
  And this feeling is so individualized.
• 14:16
  Exactly. And just like you and your
• 14:18
  teammate might be on the same team, you might be in different
• 14:20
  positions, you might might have a different specialty.
• 14:22
  And Riley is training for a marathon.
• 14:24
  I am training for a marathon, but we're at different points in
• 14:26
  marathon training. So while surface level, we're
• 14:28
  both have the same end goal, but our fueling to support that
• 14:32
  training for the week is going to look different based on the
• 14:34
  fact that like Riley's high mileage week is going to look
• 14:36
  different from my high mileage week.
• 14:38
  So all of those things combined to make what we're requiring for
• 14:41
  fuel that week. And the same goes for everybody
• 14:44
  that's on the same team, regardless of being involved in
• 14:46
  the same sport. And even if we were training for
• 14:49
  the same race, like Donna, you love Joe.
• 14:51
  I'm not saying you love gels, but you can tolerate gels and I
• 14:53
  have PTSD from gels in college. So those are really hard for me
• 14:57
  to, you know, fuel with and I have to navigate fueling during
• 15:01
  my runs a lot. Definitely than you do.
• 15:02
  Yep. And what works for my stomach
• 15:04
  isn't going to be what works for yours.
• 15:06
  And again, that's OK, but it just means that we have to look
• 15:08
  at different options because we both understand the importance
• 15:10
  of making sure that that run is fed, but it's going to be in a
• 15:13
  different way. And then this is just a quick
• 15:15
  reminder that, again, everybody is on their own journey.
• 15:19
  When people are making negative comments about your plates, this
• 15:22
  might be kind of harsh, but it shows more about them than it
• 15:24
  does about you. And this is something to
• 15:26
  continue to remind yourself about and continue to push
• 15:29
  through on that journey. We're proud of everyone working
• 15:32
  towards period recovery. It can be such a challenging
• 15:34
  journey but it is worth it. Any final tips for how to get
• 15:38
  your period back when you can't stop training?
• 15:40
  I think the. Last thing that I have to say is
• 15:42
  consistency on this journey is so important.
• 15:44
  So today we talked about having quality workouts versus just the
• 15:47
  quantity workouts. We talked about pre and post
• 15:50
  fueling and we also talked about continuing to have a positive
• 15:53
  mindset when plating food and when comparing yourself to
• 15:56
  others. We have to make sure that these
• 15:58
  things that we're doing are done on a consistent basis.
• 16:00
  If you listen to this episode and you're motivated, which
• 16:03
  hopefully you are, we have to make sure that you're not just
• 16:05
  making these changes for two to three days.
• 16:07
  These changes need to be something that happens
• 16:09
  consistently. And we also have to figure out
• 16:11
  how we can make them sustainable practices throughout your
• 16:14
  lifestyle. So whether you are, you know,
• 16:16
  getting your period back, have gotten your period back, or
• 16:19
  you're just an athlete who's trying to Max your performance,
• 16:22
  these changes and these implementations have to be
• 16:24
  consistent. Consistency really is the key.
• 16:27
  We talked a lot about running there at the end and how our
• 16:30
  fueling might look different for our training.
• 16:32
  We are both training for marathons now.
• 16:34
  You just finished your half marathon.
• 16:35
  We'll probably do an entire episode kind of recapping that
• 16:38
  because it can't just be wrapped up in a single sentence or a
• 16:41
  single training update. So we will do that in the
• 16:43
  future. But right now you are now
• 16:45
  officially training for your first marathon, the New York
• 16:48
  Marathon. We're going to provide our
• 16:49
  training update where we just share a little bit about what's
• 16:51
  going on as far as how we're preparing for our upcoming
• 16:53
  races. So, Riley, what's going on this
• 16:55
  week for you? I'm just so excited.
• 16:57
  Like I'm so excited I can't. I keep thinking about it.
• 17:00
  I've never been so excited to have to run for like 3 plus
• 17:02
  hours again. I shared at the beginning an
• 17:04
  episode that this has become my entire personality, so I'm very
• 17:07
  excited. I will officially begin my
• 17:09
  training in July. My goal right now is to find
• 17:12
  like a local half that I can get a time for that I can use for
• 17:17
  the basis of all of my training. So I have something local that
• 17:20
  I'm attending, something to plan at the end of June.
• 17:22
  I will hopefully get a nice time for that and then I will use
• 17:25
  that time for the basis of all of my training.
• 17:28
  And I actually have decided that I'm going to use the runner app.
• 17:31
  I just, I'm going full in. I'm just doing the thing again.
• 17:35
  It's become my entire personality.
• 17:36
  So I'm really excited to kind of play around with that over the
• 17:38
  next couple of months and then dive into a plan come July.
• 17:41
  Well, we're excited to follow you along this journey.
• 17:44
  Super excited that you were selected to run the New York
• 17:46
  City Marathon. I know that a lot of people were
• 17:49
  hoping to run that race and I've seen a lot of statistics on the
• 17:53
  acceptance rate from that rate. So congratulations on being one
• 17:56
  of the few that gets to run that race.
• 17:57
  We cannot wait to cheer you on. Thank you.
• 18:00
  What about you? What is training look like for
• 18:01
  you? I know your race is coming up in
• 18:03
  like a month almost. I know it's wild.
• 18:05
  I feel like time is just flying by, but you know, just staying
• 18:08
  consistent. I think the biggest thing when
• 18:09
  it comes to marathon training is making sure that you prioritize
• 18:12
  it, making sure that you are taking intentional rest days and
• 18:16
  fueling properly to make sure that you don't have any injuries
• 18:19
  and we can continue to train so that race day is successful.
• 18:22
  So right now a lot of my longer runs, they're hard, but hard
• 18:26
  today, easy on race day is kind of what I keep telling myself
• 18:28
  when I get into that mindset of like, why am I doing this?
• 18:31
  Because around now is usually kind of when I start to feel
• 18:33
  that feeling of this is a lot of running, which it's a good
• 18:37
  thing. So that's kind of where I'm at.
• 18:38
  I feel like a broken record where I just keep saying like
• 18:41
  mid distances during the week long run is on the weekend,
• 18:43
  making sure I'm really dialing in my fueling.
• 18:46
  So that way no surprises on race day either.
• 18:48
  So exciting. Are you running?
• 18:50
  You're running the race with and your husband, right?
• 18:52
  Yes, yes, we do run together, which is great because I don't
• 18:56
  run with music. So when I need some distraction
• 18:58
  from what's going on as far as like my feet hurting or just
• 19:00
  feeling like tired and things like that, we can kind of
• 19:03
  chitchat and it helps the time kind of go by a little bit.
• 19:05
  It's also great because I have a pacer because he definitely
• 19:08
  slows down to run on my level. So I appreciate that that I kind
• 19:11
  of have that built in without having to check my own watch.
• 19:14
  Thank you so much for listening to this episode of the Eat More
• 19:16
  Carbs podcast. If you have questions for Riley
• 19:19
  and I, please feel free to reach out.
• 19:20
  You can find us on Instagram, you can find Riley at Easy
• 19:22
  Sports Nutrition, and you can find me at Jenna Fisher
• 19:25
  Nutrition. Thanks again for listening.
• 19:27
  Please make sure you rate, subscribe and review.
• 19:29
  And as always, remember to eat more carbs.