Latest / Eat More Carbs | A Period Recovery Podcast / 132. Why You Are Still Hungry After You Eat

Transcript

132. Why You Are Still Hungry After You Eat · 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.
• 0:23
  Get your period back and keep it.
• 0:24
  You can apply now to get started in our program and we'll leave
• 0:27
  the link for the. Program below this is.
• 0:29
  The Eat More Carbs podcast. Hello and welcome back.
• 0:37
  This is the Mark Carbs podcast. We're RBSN, we're a team of
• 0:40
  dietitians, and we talk every Thursday about sports nutrition
• 0:43
  for the girlies. On today's episode, we're
• 0:45
  actually answering one of the questions that Riley gets pretty
• 0:47
  frequently asked on Instagram, which is why you're still hungry
• 0:51
  after you eat. Before we get into that though,
• 0:53
  we are going to do our high and low.
• 0:54
  So sharing just a little bit about our week, the good, and
• 0:56
  the parts we wish had gone a little bit differently.
• 0:58
  Riley, as always, can you kick us?
• 1:00
  This week I want to start off with my high.
• 1:01
  I feel like I kind of go back and forth on if I start with my
• 1:03
  high or my low. But starting with my high this
• 1:05
  week and my high is actually Swedish Fish.
• 1:08
  You know what Swedish Fish are, right?
• 1:10
  Oh yeah. Swedish Fish might be like the
• 1:14
  hack. Your intrafuel.
• 1:15
  I was on a Facebook page. We know how we feel about those
• 1:17
  Facebook pages. People were like listing out and
• 1:19
  I can't help myself. I cannot help myself.
• 1:22
  I always look at the nutrition stuff like I just, I do it to
• 1:24
  paint myself. But somebody was talking about
• 1:26
  like intra run fueling and somebody was talking about how
• 1:29
  they used Swedish Fish. And I have used Swedish Fish
• 1:30
  before. I feel like I used them on my
• 1:32
  first half. So I went and I looked up
• 1:35
  Swedish Fish. 5 pieces have 28 grams of carbohydrate.
• 1:39
  Yeah, but do. You have to get the like the big
• 1:40
  ones not the mini ones right? The big ones?
• 1:42
  They're not that big though. Yeah, like especially in.
• 1:45
  Comparison to how many nerds gummy clusters?
• 1:47
  You have to eat. Which is like 16 or 17 to.
• 1:49
  Get you closer to that I feel like less.
• 1:51
  Is a good thing for interfuel. Yeah, so I'm actually gonna try
• 1:55
  maybe eating 2 every mile. Oh, I like that.
• 1:58
  I was trying to like look up any research on like bolus versus
• 2:01
  like continual feeding to see if there's like any benefit of
• 2:05
  taking like maybe 5 at a time or trying to take them a little bit
• 2:09
  at a time. There's actually not any clear
• 2:11
  differences on how you take your fuel, just that you get an
• 2:15
  enough carbohydrate. I'm actually really excited to
• 2:18
  try it. If I could just eat 2 Swedish
• 2:21
  Fish every mile for a marathon and that would be 10 grams of
• 2:24
  carbohydrates, I could get in 260 grams of carbohydrates which
• 2:28
  like. We love that idea.
• 2:29
  OK please keep us all updated because I am curious on how it
• 2:32
  goes. We know that like I am not
• 2:33
  coordinated enough to chew and run at the same time but like I
• 2:36
  love that you could potentially do way less of a candy and like
• 2:39
  get me more comfortable than a jealous since we know you're not
• 2:42
  a gel girly. And it worked to.
• 2:44
  Fuel you the whole time. I know I feel like I'm the only
• 2:46
  person in America that is not a gel girly, but everybody's
• 2:49
  different. So I will report back, but I'm
• 2:51
  very excited and I had to share. I was gonna share on Instagram,
• 2:54
  but I was not ready to deal with the food police and the haters
• 2:57
  and I've been having a lot of that lately.
• 2:59
  So I'm, I was like, I will save it for the podcast.
• 3:01
  Well, thanks for saving it my. Low is kind of related to that,
• 3:05
  I guess, but I'm like in the peak of training right now and
• 3:08
  it's definitely taking a toll on my body.
• 3:10
  I've been definitely having some like little pains here and there
• 3:13
  and it's really stressing me out.
• 3:14
  And that's not a very exciting low, but it's something that I
• 3:16
  think about probably every 30 minutes.
• 3:18
  Feel that so strongly. It's so frustrating when that
• 3:20
  happens, yeah. So I'm trying to just like
• 3:22
  navigate pushing myself and like trying hard, but then like
• 3:25
  recovery and rest. Always something that's
• 3:28
  challenging, I think when you're an athlete or you're training
• 3:31
  for something. Well, we're sending.
• 3:32
  All the positive vibes your way that you.
• 3:34
  Stay healthy because we have a very important race coming up
• 3:36
  pretty soon. No matter what happens, I will
• 3:38
  be doing the race. Yeah, we'll.
• 3:39
  Do our training update at the end of.
• 3:41
  This episode today to. Share a little bit about, like,
• 3:43
  Riley's journey to running the New York City Marathon.
• 3:46
  So I'm excited to hear a little bit more about like what that
• 3:48
  training actually looks like right now.
• 3:49
  Can't wait, How is your week going?
• 3:51
  Good. My high is that I'm just running
• 3:53
  more and I've shared multiple times on this podcast that I've
• 3:55
  been through ups and downs with like help things and kind of
• 3:58
  stopped running as much as. Maybe I would like.
• 4:00
  To. But now that it's a little bit.
• 4:02
  Cooler outside. I can run outside, which I am
• 4:04
  way more likely to do. I'm not an indoor runner.
• 4:06
  Running on a treadmill is like the bane of my existence if I
• 4:09
  can. Avoid it.
• 4:10
  I will avoid. It so I will.
• 4:11
  Choose other things over it. So I'm excited that things are
• 4:14
  finally cooling down and I can run outside, which means I'm
• 4:17
  likely to run more. But I'm also feeling.
• 4:18
  Better so. We're running more, which is a
• 4:20
  good thing my. Low is that.
• 4:22
  Even though it is nicer outside, as in it's not as hot.
• 4:25
  Here I. Am not ready mentally for the
• 4:28
  pumpkin spice. That is.
• 4:30
  Happening right now, most of the things that I'm seeing in the
• 4:33
  grocery store right now are like pumpkin flavored everything,
• 4:36
  which like we've done a lot of talking on pumpkin spice in the
• 4:39
  past as far as our feelings on it.
• 4:41
  I still want my summer flavors, but I had a client yesterday
• 4:45
  that found an apple. Sourdough bread at trader.
• 4:48
  Joe's and my Trader Joe's doesn't have that.
• 4:50
  So of all of the fall things that they have, they don't have
• 4:54
  that. And I'm mad.
• 4:56
  I want the apple cinnamon sourdough bread and they don't
• 4:58
  have it I feel like. We're moving into seasons like
• 5:00
  faster and faster. Like I feel like it's happening
• 5:02
  every single year. I went to Costco like 2 weeks
• 5:05
  ago. Was there Christmas stuff out?
• 5:06
  Christmas stuff, All the Halloween costumes were gone.
• 5:09
  It was it was out like and not not not like 2 days ago,
• 5:13
  beginning of September, immediately when I got back from
• 5:16
  the UK, I like went to do my Costco stuff.
• 5:17
  Looking at potential Halloween costumes for a girl.
• 5:20
  Char char, tiny little rack of Halloween costumes.
• 5:23
  All of the Christmas stuff is out at the front.
• 5:25
  Sidebar I am so. Excited for Charlie's?
• 5:27
  Halloween you will all. We'll have to guess what she is.
• 5:31
  Right, but ridiculous. That like we're moving into
• 5:33
  season so fast and for us here it's still like in the high 90s,
• 5:35
  low hundreds and I'm like, I just am not mentally.
• 5:37
  Ready to like accept? That it's Christmas time.
• 5:41
  It's really warm here too still like in the mornings it will be
• 5:43
  like low 60s but like gonna be 85 today.
• 5:46
  Last weekend when I went for a run I was like 80 and like 90%
• 5:49
  humidity. It's crazy.
• 5:51
  Oh. I'm on well.
• 5:52
  Like I mentioned, we're talking about one of the frequently
• 5:54
  asked questions, which is why you're still hungry after you
• 5:57
  eat. Riley.
• 5:58
  I know I'm pretty excited about this episode and I think you are
• 6:01
  too. I am so excited for this one.
• 6:04
  When we talked about like planning this, like I was
• 6:06
  jumping up and down because oof, this is a good one.
• 6:10
  It's a question that we get asked pretty frequently, not
• 6:13
  only from members of the period recovery program in the period
• 6:16
  recovery community, but also just online in general.
• 6:19
  People will ask why they're still feeling hungry after
• 6:22
  they've just fueled. So it's something that we wanted
• 6:25
  to address in a podcast episode because the answer might be a
• 6:27
  little bit longer than you think.
• 6:29
  So, Riley, why are you still hungry after you eat?
• 6:31
  Oh, because you're not eating the right things, because your
• 6:35
  plate isn't balanced enough and you're not eating enough.
• 6:37
  I think I'm so excited to talk about this episode and to dive
• 6:40
  into both of those topics because when I remember when I
• 6:43
  struggled a lot with fueling my relationship to exercise my body
• 6:47
  when I didn't have my period, I vividly remember this type of
• 6:51
  hunger. Like I remember it so crystal
• 6:55
  clear and I don't know why it sticks out in my mind but I just
• 6:58
  remember being so confused on why I would eat this huge salad
• 7:02
  or this huge bowl and then I would be like starving 45
• 7:05
  minutes later even though I felt like bloated or I felt full.
• 7:08
  This is something. That I think we see pretty often
• 7:11
  with athletes that come on to the RBSN period recovery program
• 7:15
  and that they do a lot of volume eating and filling their plates
• 7:19
  so they think they should be full after they finish fueling.
• 7:22
  So are you saying that if you feel hungry after you eat you're
• 7:27
  under fueled in that period? Of time, Yes, exactly.
• 7:29
  If you're experiencing hunger, that means that your body needs
• 7:33
  fuel. And even though we talk a lot
• 7:35
  about making sure that you are incorporating fuel throughout
• 7:38
  your day and not going long periods of time without fueling,
• 7:40
  we also want to honor hunger cues as well.
• 7:42
  If you're experiencing hunger, that's your body telling you
• 7:45
  something. That's a signal that you do not
• 7:47
  have enough of something. Or maybe you didn't fuel with
• 7:50
  the proper balance of nutrients like Riley mentioned and we need
• 7:53
  to change something. I think it's.
• 7:55
  Just so confusing because we're obviously in the era of social
• 8:00
  media and a lot of us are are creating, you know, bowls of
• 8:04
  food. We're making different
• 8:06
  arrangements on plates so that we can post about them or share
• 8:09
  them with friends or family. And we love to see a full plate
• 8:13
  of food. We love to see it colorful, lots
• 8:16
  of different ingredients. It's confusing because we will
• 8:19
  sit down to eat one of those plates of food and then be
• 8:21
  hungry again in 30 to 45 minutes.
• 8:24
  It doesn't make sense to us that you can be eating all this food
• 8:28
  and then still be hungry later. We feel like we should have
• 8:31
  satisfied our hungry because maybe we did have a higher
• 8:34
  volume or higher intake of fuel. Riley, what's one of your bigger
• 8:37
  tips or what do you typically look at as far as components
• 8:40
  that might not be balanced when someone is experiencing hunger
• 8:43
  shortly after fueling? Yeah, you mentioned earlier
• 8:46
  volume eating, right? So eating a ton of fruits and
• 8:48
  vegetables, filling up that plate, I feel like that is the
• 8:51
  biggest red flag for me because oftentimes when we're filling
• 8:54
  the plate with lots of fruits and vegetables, we're going to
• 8:56
  be missing out on those carbohydrates, those fats and
• 8:59
  those more satisfying nutrients. And they're satisfying because
• 9:02
  they provide wide energy. I think one of the things, and
• 9:04
  I'm pretty sure you do this with your clients as well, is if
• 9:08
  we're having that happen often or if I'm having an athlete
• 9:11
  that's struggling with adding enough carbohydrate or fat to
• 9:14
  their meal, we visually remove the color from their plate.
• 9:17
  So I'm talking with them about once they build their plate, if
• 9:21
  they were to take off all of the colorful things, all of the
• 9:25
  fruits and vegetables from their plate, what's actually left on
• 9:28
  your plate? Vitamins and minerals that are
• 9:30
  provided from the fruits and vegetables?
• 9:31
  Well, yes, they're still important.
• 9:33
  They're still essential for our body.
• 9:34
  If we were to take them off of your plate and we don't have
• 9:37
  anything else left, that's a pretty good indicator that maybe
• 9:40
  we've overdone it with our volume containing fruits and
• 9:43
  vegetables and we don't have enough carbohydrates and fats.
• 9:47
  Some of my athletes feel really cold out right now.
• 9:49
  I talk a lot about this with athletes and I think it's a hard
• 9:52
  conversation to have sometimes because we like to feel like
• 9:55
  we're getting in a lot of colorful things.
• 9:57
  We often want a lot of colorful things on our plate because we
• 10:01
  feel good when we have those or we think we feel good when we
• 10:04
  have those. But you mentioned like bloating
• 10:06
  after that meal. Why does that happen?
• 10:08
  Because you're consuming too much fiber and not enough
• 10:10
  carbohydrates. So when you don't have enough
• 10:12
  carbohydrates and you have too much fiber, we actually bloat.
• 10:14
  Isn't that wild? I think that's just so
• 10:16
  counterintuitive though, right? Like, it's so counterintuitive.
• 10:19
  Especially everything that we've heard about, like gluten and
• 10:21
  bread and how these things are going to bloat you.
• 10:24
  And yeah, too much of anything is not ideal, right?
• 10:26
  We talk about all the time and coincidentally really relevant
• 10:29
  to this podcast, but if you eat too much spinach, it's not a
• 10:32
  good thing, right? Like that has too much fiber in
• 10:33
  it gonna have, you know, oxalates in it which are going
• 10:36
  to block iron and calcium, right?
• 10:37
  Too much of anything is not ideal.
• 10:39
  Too much of anything, yes, I think that's a good reminder
• 10:42
  because we often have people that label like foods good and
• 10:45
  bad and they'll be like, you can have unlimited amounts of the
• 10:48
  good food and then you should have none of the quote UN quote
• 10:51
  bad food. And in reality, if we have too
• 10:54
  much of anything, it can cause some type of a negative effect
• 10:57
  on our body. We need balance.
• 10:59
  We need an appropriate ratio of color, carbs, protein and fat,
• 11:03
  not just from a health perspective, but also like
• 11:06
  specific to you. What you need from your
• 11:08
  carbohydrate amount is going to be different from what I need.
• 11:10
  And that's going to be largely based on like your training load
• 11:13
  and things that are happening in your life and your body's needs.
• 11:15
  And we can't neglect any part of our essential nutrients when
• 11:18
  we're fueling that. Is such a good point.
• 11:20
  I feel like I've heard before that advice of like, you should
• 11:24
  put this much carbohydrate on your plate and this much fat and
• 11:27
  then you can have as many fruits and vegetables as you want.
• 11:29
  This is a. Good one to bring up from this
• 11:31
  perspective of like and should, because can you put an unlimited
• 11:35
  amount of fruits and vegetables on your plate?
• 11:37
  Yes, technically you could, but should you?
• 11:39
  And then once you're sitting down to fuel, what are you
• 11:42
  starting with? If you're starting your fueling
• 11:44
  with all of your fruits and your vegetables to the point where
• 11:46
  you physically feel full and then you can't consume your
• 11:50
  carbohydrates and your proteins and your fats.
• 11:52
  So then you're like, well, I got full so I couldn't finish my
• 11:54
  meal and then you're hungry again 45 minutes later.
• 11:57
  Maybe we should rethink that. Unlimited amounts of fruits and
• 12:00
  vegetables on our plate. What we're saying right now
• 12:02
  might sound really scary to a lot of listeners because we're
• 12:06
  telling you to eat more carbohydrates.
• 12:09
  Coincidentally, also the name of the podcast, we're telling you
• 12:12
  to eat more carbohydrates, eat more fat, to eat more energy
• 12:15
  containing nutrients. And we're telling you to cut
• 12:18
  down on your fruits and vegetables, which is likely very
• 12:20
  different than a lot of the messaging that you're seeing
• 12:22
  online. So, Jenna, if somebody is maybe
• 12:25
  tuning in and hearing this information for the first time
• 12:28
  and is trying to get their period back, what are two to
• 12:31
  three small things that they can start doing now that might not
• 12:34
  be as overwhelming? Oh, this is a good question.
• 12:37
  I think the first one that I would recommend would be to
• 12:41
  start with something that feels approachable.
• 12:43
  A lot of times for individuals who have been used to consuming
• 12:47
  a lot of vegetables and fruits at meal times, I recommend
• 12:50
  switching to first aid starchier fruit or vegetable because it
• 12:54
  still kind of falls into that category That might feel safer
• 12:57
  or more approachable, but it's going to provide the body with a
• 13:00
  little bit more energy. So moving to something like that
• 13:03
  first, if you're used to eating a giant salad for dinner without
• 13:06
  any, you know, carbohydrate that's a grain, but maybe you
• 13:09
  have that salad with some sweet potatoes or maybe you have that
• 13:12
  salad with some corn or peas, something like that.
• 13:14
  That is like a first step that feels more approachable.
• 13:17
  If this is something that's very, very new to you, The other
• 13:20
  tip that I would have is make sure that these changes feel
• 13:23
  sustainable for you. If this is one of your first
• 13:25
  steps on working towards period recovery and having bread or
• 13:28
  pasta with your meal doesn't quite feel like something that
• 13:31
  would be sustainable for long term, let's find an option that
• 13:34
  does. Making sure that the choices
• 13:36
  that you make are ones that you enjoy and ones that do feel
• 13:39
  sustainable for you because we want you to sustain your intake
• 13:42
  with a higher amount of the other nutrients that your body
• 13:46
  needs. What are your tips, Riley?
• 13:47
  I'm aligned with what you shared.
• 13:49
  Something that I would also add would be when we're looking for
• 13:52
  some of those small swaps, see what you can do that slightly
• 13:57
  increases your energy intake. So if you're a little nervous
• 14:00
  about modifying the foods on the plate, changing the ratios,
• 14:03
  cutting out some fruits and vegetables, what can you do to
• 14:06
  some of the ingredients or nutrients on your plate already
• 14:09
  is looking at how you can maybe change certain compositions of
• 14:13
  foods without changing the ratio of your plate.
• 14:16
  I'm going to give you a quick example of this.
• 14:18
  Swapping from a 0% fat yogurt to a full fat yogurt, or swapping
• 14:22
  from a low carbohydrate tortilla to a regular carbohydrate
• 14:26
  containing tortilla. Making these small changes can
• 14:29
  help you drastically increase your energy intake or your about
• 14:33
  your fat intake without noticeably changing the ratio on
• 14:36
  the plate. I love that idea of keeping the
• 14:37
  food type the same but changing the energy that it provides for
• 14:41
  your body. Changing from a low fat or no
• 14:44
  fat yogurt to a higher milk fat percentage.
• 14:46
  Same thing with like cottage cheese.
• 14:48
  Those are great, like initial steps to work on towards
• 14:51
  increasing your energy intake without really changing the type
• 14:54
  of food, which definitely can feel more approachable for
• 14:56
  athletes when they're kind of making these first steps towards
• 14:59
  increasing their energy intake. When we're talking about hunger
• 15:03
  after you eat, what's kind of the cut off do you think for
• 15:06
  timing? Like if someone has a meal and
• 15:08
  then they're hungry two hours after, does that mean that
• 15:11
  they're still under field in that meal?
• 15:12
  Like what's the time range that you're kind of looking at that
• 15:15
  would maybe indicate that that meal wasn't balanced?
• 15:17
  It really depends on the athlete and we've talked about this a
• 15:20
  million times on this podcast. We've even joked about naming
• 15:23
  this podcast. It depends, but it really does
• 15:26
  depend on the athlete. General rule of thumb though is
• 15:30
  I would say about 45 to 60 minutes.
• 15:32
  Like if you're hungry again, if you could eat within 45 to 60
• 15:35
  minutes, I usually recommend looking at the breakdown or the
• 15:38
  ratio of the plate. What about you?
• 15:39
  What do you think? I generally say 45 to 60 minutes
• 15:42
  as well. If there are certain scenarios
• 15:45
  in which like you're experiencing hungry, like an
• 15:47
  hour and 15 and things like that.
• 15:48
  We're still going to look at the ratio of things that are on your
• 15:51
  plate. But we also have to look at the
• 15:53
  bigger picture, just like Riley said, as far as like when is
• 15:55
  this meal taking place? When did you train?
• 15:57
  When is your next training session?
• 15:59
  All of those things are important to look at too, but we
• 16:02
  want to make sure that like the first thing that we look at is
• 16:05
  that previous meal and whether or not it's supported your body
• 16:09
  from a balanced perspective. Are there moments that you've
• 16:11
  experienced where clients or athletes will have a meal and
• 16:14
  then they'll feel hungry like immediately after?
• 16:17
  Does that mean something different?
• 16:18
  Yeah, if you're hungry immediately after eating your
• 16:21
  meal, you definitely didn't eat enough and you need to keep
• 16:24
  eating and you need to add more nutrients into that meal.
• 16:27
  I think that this is really common with athletes who start
• 16:30
  to decrease their amounts of fruits and vegetables that they
• 16:32
  have on their plate, but they don't necessarily increase the
• 16:35
  other components with it. So while they might be working
• 16:38
  on that decrease of some of those filling foods, they also
• 16:42
  didn't increase the other components of a plate.
• 16:45
  And so then they feel hungry almost immediately after because
• 16:48
  they no longer have the volume and they don't have the right
• 16:51
  balance of nutrients. And I think that's kind of when
• 16:53
  we feel that like immediate hunger when I see it most often
• 16:56
  is because we've done one of the things, but maybe we haven't
• 16:58
  fully increased the other components quite yet.
• 17:01
  Yes. And adding on to this, I often
• 17:03
  see athletes to just have an increase in hunger in general
• 17:07
  with period recovery. And I often look at that as one
• 17:09
  of the first signs and symptoms of recovery because as you eat
• 17:13
  more food, your metabolism is going to increase.
• 17:16
  And oftentimes, 2 athletes will eat similar meals throughout the
• 17:19
  day. And on a Monday, they'll eat one
• 17:21
  thing. Tuesday, they'll replicate that.
• 17:22
  And then they'll wonder why they're hungry on that Tuesday
• 17:25
  even though they ate the same thing that they did on Monday.
• 17:28
  And this again shows that you're not eating enough, but also that
• 17:30
  recovery is happening. What about on recovery days?
• 17:33
  Sometimes athletes report that they feel hungrier on a recovery
• 17:37
  day than they do on a training day, I think.
• 17:39
  Two big things here. First off, it could mean that
• 17:42
  you're not eating enough on your training days, which I do think
• 17:44
  a lot of people are doing that because going back to my second
• 17:47
  point, exercise is going to blunt appetite.
• 17:50
  And when you do have multiple training sessions in a day, it
• 17:53
  can be really challenging to get the amount of fuel that you
• 17:55
  need. So not only are you blunting
• 17:57
  your appetite because of the training, but you just have
• 18:00
  limited fueling periods and it can be challenged to get the
• 18:03
  amount of nutrients and the right nutrients in in those
• 18:06
  small time periods. This is why eating to your
• 18:09
  hunger can be really, really difficult when you're working on
• 18:11
  period recovery because just like Riley mentioned, training
• 18:14
  can blunt your hunger. Something that Riley has been
• 18:16
  really open about is that when she has been training for her
• 18:19
  marathon, her hunger has been decreased, but she is still
• 18:22
  working on active ways to make sure that she is having adequate
• 18:26
  fuel to support that training. So she might not be feeling as
• 18:29
  hungry as she usually would, but she's still making sure that she
• 18:31
  fuels her body because she knows how important it is to fuel
• 18:35
  those long miles that she has and to fuel those speed sessions
• 18:37
  that she has, even if hunger doesn't actually feel the same
• 18:40
  way as it does most of the time for her.
• 18:42
  So making sure that you are consistently fueling and
• 18:45
  adequately fueling your training even when hunger doesn't feel as
• 18:48
  present or as strong is a super important part of period
• 18:51
  recovery. But so is looking at hunger.
• 18:53
  We have to look at both of those things because yes, hunger is a
• 18:56
  cue in the standpoint that we need to feel more, but we might
• 18:59
  also need to fuel in time periods that our body doesn't
• 19:01
  feel that hunger. We can't wait for that hunger to
• 19:04
  fuel when you're working on period recovery.
• 19:06
  Yes, additionally to if you are hungrier on rest days, you
• 19:10
  should take advantage of that because it shows that your body
• 19:13
  is not getting enough fuel or it needs more fuel for recovery.
• 19:16
  So this is something that I definitely wouldn't have
• 19:18
  listened to or I would have been really stressed out about you
• 19:21
  know, 10 to 15 years ago because I would have been really
• 19:24
  stressed that I was hungrier on rest days and I would have felt
• 19:27
  like I was like ruining air quotes for everybody not on
• 19:30
  video. I was ruining my body comp or
• 19:32
  where I was ruining my performance because I was eating
• 19:36
  and fueling my body when I air quote didn't really need it but
• 19:39
  I did need it. I do need it.
• 19:40
  Yes, you did. Yes, you do.
• 19:42
  I think it's really important to look at both of like what our
• 19:45
  body needs and making sure that it has that, but also honoring
• 19:48
  what it wants to. So when you do feel hungry, then
• 19:50
  we have that as a clue. We have that as fueling feedback
• 19:53
  that we need to address something.
• 19:55
  And that's why we talk a lot at RBSN about intentional fueling
• 19:58
  and maybe we need to do a whole episode on intentional fueling.
• 20:02
  So if. You are listening and you are
• 20:03
  interested in an intentional feeling.
• 20:05
  Let us know and we can do a full episode on that.
• 20:07
  Before we closeout today's episode, we.
• 20:09
  Are going to do our training update which is something that
• 20:10
  we kind of got away from doing Riley and I have been sharing a
• 20:13
  little bit about our running journey Riley is running the New
• 20:15
  York City Marathon I run a lot but I'm not currently training
• 20:18
  for a race and I'm getting back into running but.
• 20:21
  We're here to talk about like. The training things that we're
• 20:23
  doing this week, Riley, what does training look like for you
• 20:25
  this week? This week we're in the middle of
• 20:27
  I feel like peeking for a marathon.
• 20:29
  This is my first marathon, so I don't really know if this is how
• 20:32
  it's supposed to, but I do feel like I'm increasing mileage.
• 20:35
  I have about two more weeks of doing that.
• 20:37
  I guess two or three more weeks and then I taper.
• 20:40
  So T -, 5 weeks, which is crazy. Right now I am just running like
• 20:44
  four days a week. I feel like that's kind of
• 20:47
  what's best for my body. I'm doing 2 cross training days,
• 20:49
  so I just like get on the bike and then I have two lifts.
• 20:52
  So some days include maybe 2 workouts.
• 20:56
  I definitely always take at least one recovery or one rest
• 20:59
  day. What is miles per week right now
• 21:00
  for you? I'm at like low 40s right now,
• 21:02
  now, so I actually have a trail race on Saturday.
• 21:05
  I'm doing a trail race that's local.
• 21:07
  Yeah, it's 18 1/2 miles. It's a 30K.
• 21:09
  So I'm doing that this week. And then I have like 2-6 to 8
• 21:14
  mile kind of runs and then I have one workout day.
• 21:16
  I love that, yeah. A little trail run, which I'm
• 21:18
  just doing for a change of scenery and also to get some
• 21:21
  mileage with not as high elevation.
• 21:23
  We've been running up a lot of hills.
• 21:25
  She needs a break. Understandable.
• 21:27
  But how about you? What is this week looking like
• 21:29
  for you? As I shared in the beginning, I
• 21:30
  am starting to run a little bit more, which has been really fun.
• 21:34
  I've been so thankful for that. But I'm taking it very, very
• 21:37
  slow because it has been a minute since I've run.
• 21:39
  So I don't want to like jump back into like typical running
• 21:42
  patterns for me like multiple days per week.
• 21:44
  So I'm doing about two to three runs per week and then
• 21:45
  supplementing that with like a lot of cross training, a lot of
• 21:47
  weight lifting and I'm taking it very slow.
• 21:50
  So nothing is a pace driven run. Nothing is like high mileage or
• 21:54
  anything like that. I'm running like 4 to 5 miles
• 21:57
  every time I go out at a very slow pace and just like kind of
• 22:00
  building back into it. So having a lot of grace for for
• 22:02
  myself right now, knowing that like I'm not where I want to be
• 22:05
  or where I was even just a couple of months ago, but I
• 22:08
  don't need to push it. I'm not training for anything or
• 22:10
  like anticipating training for anything like super soon.
• 22:12
  So we're just taking it nice and.
• 22:13
  Slow. I love that if you do have.
• 22:15
  Questions for Riley and I? Please reach out to us.
• 22:18
  You can find us online. If you do have.
• 22:20
  Questions about period recovery. You can always apply to be a.
• 22:23
  Part of the period. Recovery Programs at RBSN, we'll
• 22:26
  make sure that we help you find the right program for you in
• 22:29
  your period recovery journey. Thank you so much for listening
• 22:31
  to this episode of the Eat More Carbs podcast.
• 22:33
  Please make sure. You rate, subscribe and.
• 22:35
  Review and as always, remember to eat more carbs.