Latest / Eat More Carbs | A Period Recovery Podcast / 119. How to Get Your Period Back With a Normal BMI

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119. How to Get Your Period Back With a Normal BMI · 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
• 0:09
  athletes. This is not specific.
• 0:11
  To anyone individual and it may or may not apply to your
• 0:13
  situation if you are looking for personalized guidance.
• 0:16
  Be sure to. Apply to our RBSN period
• 0:18
  recovery nutrition coaching program Our four month period
• 0:21
  recovery 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 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.
• 0:32
  It's designed to support the girlies working on period.
• 0:34
  Recovery, specifically if you've lost it due to.
• 0:36
  Hypothalmic amenorrhea. The full.
• 0:38
  Period Recovery Guide is finally out now and we will leave all of
• 0:41
  the information for it in the podcast show notes.
• 0:44
  This is the Eat More Carbs podcast.
• 0:51
  Hello and welcome back. This is the More Carbs podcast.
• 0:53
  It's Jenna here with Riley. We are both dietitians and we
• 0:55
  talk every Thursday about sports nutrition for the girlies.
• 0:58
  Today's episode we're talking all about how to get your period
• 1:01
  back. Before we get into some of
• 1:02
  today's topics, we are going to do our high and low.
• 1:04
  So sharing just a little bit about our week, the good and the
• 1:06
  part we wish had gone a little bit differently.
• 1:08
  So, as always, Riley, can you kick us off?
• 1:10
  I'm gonna actually start with my low.
• 1:12
  I am really excited that we're having today's episode because I
• 1:17
  feel like I'm having the conversation about BMI and body
• 1:21
  image with so many athletes. And it honestly like really
• 1:24
  breaks my heart because 1. I feel like we're ignoring like
• 1:29
  hypothalamic amenorrhea with the athletic population.
• 1:32
  So many athletes are of a normal BMI and I feel like I keep
• 1:36
  having this conversation where people are like, it can't be a
• 1:38
  fueling issue. That's not, I have low energy
• 1:41
  availability because my doctor said I'm OK because I have a
• 1:44
  normal BMI. And Jenna, I don't know if this
• 1:46
  is something that you're seeing as well, but I feel like HA is
• 1:49
  going like under diagnosed and we don't really care about it as
• 1:52
  a society or as a problem because most athletes have a
• 1:56
  normal BMI. Yeah, it's.
• 1:58
  Kind of wild that there are so many people that come into the
• 2:00
  period recovery program who have been told that it's OK because
• 2:03
  they're sitting at a normal weight or a normal height to
• 2:06
  weight ratio or however we want to look at that.
• 2:08
  But they don't have a period and in reality that's not a normal
• 2:12
  thing and it isn't something that sets our health up for long
• 2:14
  term success. I feel like I just started off
• 2:16
  the podcast with a bummer because I just, I'm very grumpy
• 2:19
  about it. I don't know.
• 2:20
  I just, I feel like we like, oh, female athletes like so much
• 2:23
  more than just saying like you're OK because you're a
• 2:26
  certain way. Oh yeah, absolutely.
• 2:29
  Well, even though that's a little bit of a bummer way to
• 2:30
  start the podcast, I'm. With you on that.
• 2:32
  Yeah, but that's why we have this podcast and that's why
• 2:35
  hopefully you're listening in because you're trying to learn
• 2:37
  more about this and get more information on it.
• 2:39
  And hopefully, you know, today's episodes going to be helpful.
• 2:42
  So starting off with a bummer, but I do actually have a really
• 2:45
  exciting high that I'm really excited to share.
• 2:47
  I have shared a little bit before, but if you are a new
• 2:50
  listener to Emor Cards podcast, my mom is actually from England.
• 2:53
  My mom grew up in Europe and my grandparents lived in England
• 2:57
  most of my life. And my grandma lives in Wales
• 2:59
  now. So in a couple of weeks, my
• 3:01
  husband Rob's is actually going on a business trip.
• 3:03
  He's going to Cardiff, which is a city in Wales.
• 3:05
  And it coincidentally, it's like 30 to 45 minutes away from where
• 3:09
  my grandma lives. So I'm going to be joining him,
• 3:12
  which I'm really excited about. Coincidentally, Jenna, I might
• 3:16
  get to see you too, which I'm so excited about because I think
• 3:21
  I'm going to actually be coming in to London the day that you're
• 3:25
  getting into London. Ohio.
• 3:26
  My gosh, wait, this is my high. Crazy that we have to go all the
• 3:30
  way around the world for RBSN to meet in person.
• 3:32
  But I guess we can share this as like part of my high to my
• 3:35
  husband and I found like great deals to fly overseas for a
• 3:39
  short trip this summer. So we were like, why not do it?
• 3:42
  Go ahead and book the tickets. So we did, like Riley said,
• 3:45
  we're going to be in London. We know officially now that
• 3:47
  we're going to be there. At the same time.
• 3:48
  It was kind of like we were back and forth on like whether or not
• 3:50
  Robbie was going to have to go before we were there.
• 3:52
  But I am so excited and I can't wait to hopefully see you in
• 3:56
  London. What time do you get in from
• 3:57
  Paris? I.
• 3:58
  Think we get there? Around like 10. 10:30 maybe 11
• 4:02
  in the morning, when do you get there?
• 4:03
  I'm like leaving Cardiff at like 8.
• 4:06
  I joked like offline but I'm going to come to your like
• 4:09
  annual honeymoon. So sorry, when I'm joining you,
• 4:12
  you can't escape, are we? Oh my gosh, no.
• 4:14
  I'm so excited. I'm so excited.
• 4:17
  I can't wait to do all the London things together.
• 4:20
  I know I'm so excited. I just like cannot believe it's
• 4:22
  happening. And I was so excited that not
• 4:25
  like so excited that his trip got pushed, but I was like, this
• 4:27
  is crazy. So, Jenna, we get to see each
• 4:29
  other like twice this year. Well, this is making up for all
• 4:32
  the years that we didn't see one another.
• 4:33
  Riley and I did our internship together at University of Nevada
• 4:36
  in Las Vegas, and we had a pact that once we graduated, we were.
• 4:39
  Going to see. Each other at least once every
• 4:41
  year. And then things like COVID
• 4:43
  happened and moves and all sorts of things.
• 4:45
  So that didn't end up really working out the way we wanted it
• 4:48
  to, but we tried. So now we're just making up for
• 4:51
  lost time. We do have ambitious goals.
• 4:53
  Yeah, yeah, yes. Oh my gosh.
• 4:56
  Well, I am so excited. That's definitely my high.
• 4:58
  So wow, all the. All the European highs this
• 5:01
  morning, I guess. I was waiting to share with you
• 5:03
  on the podcast. I have known for like a couple
• 5:05
  of days, but I was like, I have to just, you know, share with
• 5:08
  her on the podcast I have. Been waiting for you to tell me
• 5:11
  my lowest that Riley waited this long to tell me because I've
• 5:13
  been hopeful that we would get to see one another.
• 5:16
  But man, wow. Oh I'm so excited.
• 5:18
  Why me? Too.
• 5:19
  I can't wait. Well, I'll see you soon.
• 5:20
  Oh, excited. OK, well this has just been the
• 5:22
  best day ever for me personally. So I hope all of you have the
• 5:25
  best day ever. Now I don't even have anything
• 5:28
  else to say. I'm just like, so excited I
• 5:30
  could cry. I know I probably will cry.
• 5:32
  Oh 100% when I saw you in Sedona I was like oh you're a real
• 5:35
  person. RBSN is having the best morning
• 5:37
  ever. We hope you have the best day
• 5:40
  ever and we hope you enjoy this episode on getting your.
• 5:42
  Period back. I'm super excited to talk about
• 5:45
  this with you, Riley. Like we shared earlier, we are
• 5:47
  going to be talking about BMI today and normal BMI and what
• 5:51
  that means for not having a period.
• 5:53
  On this podcast, we talk a lot about LEAHA.
• 5:56
  We use a lot of these acronyms. So Riley, do you mind sharing or
• 5:59
  just like defining what those mean real quick before we get
• 6:01
  into some of the BMI questions? Yes.
• 6:03
  So like Jenna mentioned, you are going to hear us use a lot of
• 6:07
  these acronyms on today's episode.
• 6:08
  Most commonly you are probably going to hear the acronyms HA,
• 6:12
  which stands for hypothalmic amenorrhea.
• 6:14
  Hypothomic amenorrhea is defined as the absence of the menstrual
• 6:18
  cycle. There are a couple different
• 6:20
  types of amenorrhea. You have a primary amenorrhea
• 6:23
  where the absence of a menstrual cycle at 15 years of age or
• 6:27
  later, or secondary hypothalmic amenorrhea which is the absence
• 6:30
  of the menstrual cycle for three or more months.
• 6:33
  Both of these are commonly present in athletes.
• 6:36
  Unfortunately, they are common in athletes because of low
• 6:40
  energy availability or L EA, which is another one of those
• 6:43
  acronyms that you're going to hear us talk about today.
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  An athlete that has L EA or is in a state of low energy
• 6:49
  availability basically has a mismatch of the energy coming in
• 6:53
  and the energy coming out. This is very common in athletics
• 6:57
  because of the high training load that female athletes
• 7:00
  experience. When this is occurring, there's
• 7:02
  just not enough energy to go around to fuel your body and all
• 7:05
  of the bodily processes that make you a human and then also
• 7:09
  enough to fuel your training. When this happens, our body
• 7:12
  starts to down regulate certain systems to help protect it from
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  this low energy availability or almost this like starvation
• 7:19
  state. One of the processes that gets
• 7:21
  down regulated is going to be the reproductive system and
• 7:24
  therefore female athletes are going to be aware of this or
• 7:27
  notified of this basically because of the absence of a
• 7:30
  menstrual cycle. You used the word that it is
• 7:32
  very common, unfortunately, for athletes to experience the loss
• 7:36
  of a period. But just because it's common
• 7:38
  does not mean that it's normal. On today's episode, we are
• 7:40
  talking about normal, normal BMI and whether or not that means
• 7:43
  that you can't have a missing period due to Ellie A, which I
• 7:47
  think it's a really interesting thing.
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  I know that you get a lot of questions about this through
• 7:50
  Instagram. We get a lot of questions
• 7:52
  through the podcast about having a normal appearing or having a
• 7:55
  healthy appearing weight and feeling like therefore you
• 7:58
  should have a normal menstrual cycle.
• 8:00
  Why might this not be the case? Because it's not about BMI,
• 8:05
  right? It's about energy availability.
• 8:07
  And I'm really glad that we're having this episode today
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  because I feel like it's long overdue.
• 8:12
  We have this conversation all the time.
• 8:14
  Not to go off on a rant or a tangent at the beginning of this
• 8:16
  podcast, but I often feel like HA is actually ignored by the
• 8:19
  medical community because it often effects individuals who
• 8:23
  have a normal BMI with air quote.
• 8:25
  We've definitely had people apply to the program and then in
• 8:27
  a discovery call, we've been chatting about what have they
• 8:30
  done in the past to address this?
• 8:32
  Have they met with a physician? And sometimes they even say that
• 8:34
  they, you know, told their care provider that they had a missing
• 8:37
  period, but they said, but you're fine.
• 8:38
  You have a normal BMI, you appear healthy, so it's OK.
• 8:41
  But that's not necessarily the case.
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  I want to highlight that when Riley mentioned that Le A is low
• 8:47
  energy availability, that means that when we are asking our body
• 8:51
  to perform, we're asking our body to do things.
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  If there's not energy present, that's a state of low energy
• 8:56
  availability and asking our body to do things like run a whole
• 9:00
  bunch of miles, compete in a game.
• 9:02
  And if there's not fuel present for that, the body is in a state
• 9:05
  of low energy availability. Really, that's what's happening
• 9:08
  for so many athletes is that we're under fueling and and
• 9:11
  therefore the energy is not present when we need.
• 9:13
  It yes, I'm so glad that you clarified that.
• 9:16
  Oftentimes I feel like athletes think it has to do with weight.
• 9:20
  Yes, weight might play a part in it, but it's about energy,
• 9:24
  availability, weight. Like you said, is a component
• 9:27
  for some athletes, but for so many athletes, they are
• 9:30
  experiencing life in a normal sized body or a healthy
• 9:33
  appearing body or are classified as a normal BMI, but they still
• 9:37
  don't have a period because we're under fueling or we're not
• 9:39
  fueling at the right times to support the that we're asking
• 9:42
  our bodies to do. Yes, I really struggle with this
• 9:44
  conversation and I really hate this conversation because
• 9:47
  there's so many general statements that have been thrown
• 9:51
  out there, like if you Google or you know, you look at Reddit or
• 9:55
  things like that, that are related to period recovery and
• 9:58
  how to get your period back. And I feel like this is one of
• 10:01
  the biggest misconceptions and it's holding so many people back
• 10:04
  because we're making it a weight issue and it is a energy
• 10:08
  availability issue. Like I just said, I'm
• 10:10
  reiterating it because I'm so passionate about it.
• 10:12
  If you're concerned about weight changes going through period
• 10:14
  recovery, definitely check out our episode on Do I need to gain
• 10:17
  weight in order to get my period back?
• 10:19
  Or we talk about some of the other symptoms that you might be
• 10:21
  feeling or experiencing that are sometimes interpreted as weight
• 10:25
  or body modification changes that might not actually be
• 10:28
  what's happening. So that's definitely a great
• 10:31
  episode where we kind of talk more about like the changes in
• 10:33
  our body that we might be seeing during the period recovery
• 10:36
  process that happened to almost all athletes regardless of their
• 10:39
  BMI. I do want to talk a little bit,
• 10:41
  but about like what BMI is because we've been saying it a
• 10:44
  lot, but we haven't really like talked about what BMI means.
• 10:48
  It's your. Body mass index.
• 10:49
  It's a ratio between your height and your weight.
• 10:52
  I'm pretty sure it's like from a scale from like the 1920s.
• 10:55
  Yeah, it's a very dated system. So we don't love BMI in the 1st
• 10:59
  place because it's not an accurate representation as you
• 11:01
  as a whole, as a whole athlete. That's why at RBSN we want to
• 11:05
  look at so many more things beyond just your current body
• 11:08
  weight. Is weight something that we
• 11:09
  might be talking about based on the safety of an athlete?
• 11:12
  Definitely. That's not off the table, but
• 11:14
  it's not the only thing that we are looking at when it comes to
• 11:17
  do we have energy available when we need it.
• 11:20
  We've talked about this so many times on this podcast, but this
• 11:23
  journey looks different for everybody.
• 11:25
  It looks so different and we can't always assume.
• 11:29
  And it's going to be just because of one thing.
• 11:31
  And I think this is really holding a lot of people back
• 11:33
  because they think if I do this one thing or if eat this one
• 11:36
  thing or if I gain this weight, then I'll get my period back.
• 11:39
  And it is a much more complex topic and much more
• 11:41
  individualized approach is needed I.
• 11:43
  Could not agree more. It's also something that like
• 11:46
  once you have a quote, UN quote, like normal classification of
• 11:49
  BMI, that doesn't mean your period is going to come back.
• 11:51
  So let's say that you did have a lower BMI and then your body
• 11:55
  weight changed and you were then classified as normal BMI.
• 11:57
  That still doesn't mean that your body has energy available
• 12:00
  and that you're going to get your period back.
• 12:02
  So it works kind of both ways I feel like.
• 12:04
  Yeah, I think sometimes too, we think about BMI as like just
• 12:07
  because you've increased BMI doesn't mean you're more fueled
• 12:09
  or vice versa. I think it just, it's just a
• 12:11
  ratio that we've made-up like to be completely honest and it's
• 12:14
  stressing a lot of people out. On our last episode we talked
• 12:16
  about like a calorie counting and I feel like this is a little
• 12:19
  bit of like a similar topic. It's like we're sold to these
• 12:22
  numbers that like have been kind of made-up.
• 12:24
  Yes, that's such a great point because we do kind of have these
• 12:27
  like starting points that we recommend or even these like
• 12:31
  starting metrics that might be good in some cases, but not in
• 12:34
  all cases. And I think this is a great
• 12:36
  example of that that it's not. For all people.
• 12:40
  That are working on period recovery.
• 12:41
  That means low BMI equals no period, normal BMI equals
• 12:45
  period. It's not that simple.
• 12:46
  It's not, and I think so many people are confused because
• 12:49
  they're like, it can't be nutrition related because I have
• 12:52
  a normal BMI so that must mean I'm fueled.
• 12:55
  It's like, no, sorry guys, it doesn't work like that.
• 12:58
  I think one of the really common things that we see is under
• 13:01
  fueling presenting in multiple different ways.
• 13:03
  I think we often think that under fueling looks one way
• 13:06
  which would be total low energy intake, which yes that is true,
• 13:10
  but we can have low energy availability or underfuelling
• 13:14
  looking so many different ways. Yes, not to confuse everybody
• 13:19
  who is listening to this episode now, but you can also be
• 13:22
  underfuelled and still have your period.
• 13:25
  Yeah. Oh, yes, we were actually
• 13:26
  talking about that like maybe yesterday or today, I can't
• 13:29
  really remember. Can you explain how that
• 13:30
  happens? Yeah.
• 13:32
  So I think that kind of goes back to like underfuelling
• 13:34
  doesn't have a look or like underfuelling isn't like XY and
• 13:37
  Z. There's all these symptoms that
• 13:40
  you possibly could have because you are under fueling and you
• 13:43
  might have all of them. You might have one of them.
• 13:46
  And I think this is really, really important because
• 13:48
  oftentimes athletes are comparing themselves to other
• 13:51
  individuals and they're thinking, OK, well, like she
• 13:54
  does this and like she doesn't eat before practice.
• 13:57
  Like she doesn't eat any carbohydrates.
• 13:58
  Like she's eating 200 grams of protein, but she has her period.
• 14:02
  Well, she might not have energy or like she might be constantly
• 14:05
  thinking about food or she might be under fueled in different
• 14:07
  ways. There's just like so many
• 14:10
  different, like I think factors that go into this and there's
• 14:12
  also just so many symptoms of being under fueled, the lack of
• 14:16
  a menstrual cycle being just one of them.
• 14:18
  This is such a good point to bring up.
• 14:20
  I think this is a really important thing to talk about
• 14:23
  when we start comparing our plates to other people or the
• 14:26
  people around us because we assume that just because they
• 14:29
  have their period that they are fueled appropriately.
• 14:32
  But when we start to think about like, this is just one of the
• 14:34
  symptoms. And unfortunately, it might be
• 14:36
  one of the symptoms that you're experiencing, but that doesn't
• 14:39
  mean that your teammate, your sister, your cousin who does
• 14:42
  have their period isn't under fueling, just experiencing
• 14:45
  different symptoms. We talk about this so often I
• 14:48
  feel like with clients that it's such an unfair symptom to have
• 14:51
  been dealt is losing your period.
• 14:53
  But it's one of the most obvious symptoms of low energy
• 14:56
  availability. So it's really easy to identify.
• 14:58
  Whereas some of the other symptoms that maybe your cousin,
• 15:01
  your sister, your teammate are experiencing aren't as obvious
• 15:04
  as the loss of a period. So they don't even know that
• 15:06
  they're under fueling. Maybe they're doing just enough
• 15:09
  to keep their period there, but it's hardly enough to keep them
• 15:12
  functioning optimally. Well, yes, it is a really unfair
• 15:15
  symptom that you're experiencing.
• 15:16
  That doesn't mean that all the people around you that like
• 15:18
  you're thinking like, Oh my goodness, she doesn't eat that
• 15:20
  much or I'm comparing myself to what she's consuming, things
• 15:23
  like that, that they're not under feeling just like Riley
• 15:26
  said. Yes, such a good point because
• 15:29
  honestly, like even thinking about what you just said, Jenna,
• 15:31
  like it might seem unfair, but it's almost like a blessing in
• 15:34
  disguise because it is a clear sign and symptom that you are
• 15:38
  under fueling and therefore you can do something about it.
• 15:41
  Because we don't want it to be unfortunately too late when
• 15:44
  something big happens because you didn't know that you were
• 15:47
  under fueling. Exactly.
• 15:49
  Unfair symptom, but it is kind of a good way to notify you very
• 15:54
  obviously that we don't have enough energy for your body or
• 15:58
  for performance. And I think for so many of us
• 16:00
  being athletes, we want to perform well.
• 16:02
  We want to be the best on the team.
• 16:04
  We have big goals for our running PRS and races and things
• 16:07
  like that. And if we don't know that we're
• 16:09
  under fueling, it's hard to then start fueling appropriately.
• 16:13
  And even to like, if we are making changes and things like
• 16:16
  that to fuel appropriately, it can be so much more motivating.
• 16:20
  Like once you get your period back and it's a clear sign like,
• 16:23
  hey, I know how to do this. My body likes this.
• 16:26
  All the good things are happening now.
• 16:27
  I'm fueled. We do have four months in our
• 16:29
  period recovery program, but we have a lot of athletes that even
• 16:32
  after they get their period back, continue to work with us
• 16:35
  because they are having like so much success with increasing
• 16:38
  their fueling and seeing what that means for their athletic
• 16:41
  potential. So like Riley mentioned, such an
• 16:43
  unfair symptom, but it is kind of a blessing in the sense that
• 16:46
  like we have a clear indication of like we're under fueling and
• 16:49
  there's something that we can do about this.
• 16:51
  Which we love, and we just love when the girlies, when it all
• 16:54
  clicks and they get their period back and they're ready to
• 16:56
  maximize performance. It's just, it's just such a good
• 16:59
  feeling. And it can even like start with
• 17:00
  small things where within the first two weeks of working
• 17:03
  together, within the first two weeks of changing your fueling,
• 17:06
  you might start to feel more energy and you might start to
• 17:08
  feel better. And that is a good indication
• 17:11
  that you are doing the right things in order to get your
• 17:14
  period back. I've had an athlete that just
• 17:16
  joined our period recovery program and she is a pretty
• 17:20
  serious wrestler. And she has talked about how she
• 17:24
  has only been the program again for like two or three weeks.
• 17:26
  But like she has already been so impressed with like how she was
• 17:30
  able to function before and not eating anything.
• 17:33
  And like she was like, I can't believe I was like able to go to
• 17:36
  practice and like I just feel so much better now.
• 17:39
  Like how was I functioning before?
• 17:41
  And only been a couple of weeks. That's so interesting.
• 17:44
  I had a client who I shared a couple weeks ago on my high that
• 17:47
  got her period back and I spoke with her today and we were
• 17:49
  actually talking about how it's incredible the changes that she
• 17:52
  has made going from zero pre run fuel to eating pre run fuel.
• 17:57
  That is way more than she ever thought that she could handle.
• 18:00
  And she was like, I don't know how I ever ran all of those
• 18:03
  miles without anything. And now we have a great pre run
• 18:07
  snack, we have a great intra run and like all of these changes
• 18:10
  that she's made to support her fueling, It's crazy to see the
• 18:13
  changes that like from start to finish that happen when you are
• 18:15
  working on period recovery and how much better athletes feel.
• 18:18
  Yeah. I know this client, right, that
• 18:20
  you were talking about and like you started with like small
• 18:23
  sustainable changes with her. And I think that is something
• 18:26
  that we have talked a lot about on other episodes.
• 18:28
  But like those small sustainable changes, like really, really
• 18:32
  build off each other. They're sustainable and they
• 18:34
  make a really big impact. Yes, small sustainable changes
• 18:38
  that add up overtime. I think that's one of the big
• 18:41
  things. We say small sustainable changes
• 18:43
  a lot, but that doesn't mean that we're only making one small
• 18:45
  sustainable change. We continually update these
• 18:48
  small sustainable changes and then at the end of getting your.
• 18:52
  Period. Back we look.
• 18:53
  Back and we see all of the changes that we made and it
• 18:55
  feels like Oh my goodness, like that's a lot of.
• 18:57
  Change. But we made that over a longer
• 18:59
  period of time, so that way it wasn't like all at once we were
• 19:02
  going from zero to 100. Yes.
• 19:04
  And I also feel like too with those small sustainable changes,
• 19:07
  like athletes and clients are getting excited about changing
• 19:09
  them, right? They're like, oh, I had a table
• 19:11
  spoon of honey before my workout and I felt really good.
• 19:14
  So it's like, let's add another one.
• 19:15
  I had another one and I felt even better.
• 19:17
  Like what else can I change? Like let's.
• 19:19
  Go It's so exciting to see that part of the period recovery
• 19:23
  journey when people start to feel better, perform better, and
• 19:25
  then want to make more of those changes.
• 19:27
  Definitely like a huge success and celebrating all of our
• 19:30
  clients for sure, wherever they're at in their period
• 19:33
  recovery journey. It's just such a big win to see
• 19:35
  everyone make these changes and then sustain them and then get
• 19:38
  their period back. To get their period back,
• 19:40
  maximize performance also. So I would say like 90% of our
• 19:43
  clients or maybe even more, but like are happier too, right?
• 19:46
  Like they're just so much happier.
• 19:48
  And you can just even see it in calls.
• 19:50
  So true. Speaking of performance, Riley's
• 19:52
  running the New York City Marathon and has had some other
• 19:56
  races in between which is super exciting.
• 19:59
  Recently ran 1/2 marathon. Let us know in the comments if
• 20:02
  we should do a full half marathon episode from Riley.
• 20:05
  We did one talking about my embrace, so I'm on board for
• 20:08
  that, but let us know if you'd like to hear a full half
• 20:10
  marathon race. Update from Riley.
• 20:12
  Thank you so much for. Listening to this episode of the
• 20:14
  Eat More Carbs podcast. As always, if you have questions
• 20:17
  for Riley and I, please. Reach out to us, you can find
• 20:19
  us. Online you can find Riley at
• 20:20
  Easy Sports. Nutrition and you can.
• 20:22
  Find me at Jenna Fisher Nutrition.
• 20:24
  Thanks again for listening to this episode.
• 20:25
  Please make sure you rate, subscribe, and review.
• 20:27
  And as always, remember to eat more carbs.