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98. Do You Need to Eat 2800 Calories to Get Your Period Back · Eat More Carbs | A Period Recovery Podcast

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This is the Eat More Carbs podcast.
0:39
Hello and welcome back. This is the Eat More Carbs
0:41
podcast. It's Jenny here with Riley.
0:43
We're going to be talking all about period recovery today.
0:46
And specifically, do you need to eat 2800 calories in order to
0:50
recover your period? Before we get into that though,
0:52
Riley, what's going on? High and low?
0:54
Hi. Everybody, welcome back to the
0:55
podcast. This week my life has been
0:57
consumed by a book called Onyx Storm, which was a high that I
1:02
shared a couple weeks ago. A lot of you have also shared
1:06
that you have been reading Onyx Storm.
1:07
So I did officially finish Onyx Storm over the weekend and my
1:11
low is now I have to wait until 2027 for the 4th book.
1:16
If you are somebody who is still processing Onyx Storm like I am,
1:19
you should definitely reach out because we're all in this
1:22
together. All of us girlies are like,
1:24
happy but like also a little traumatized, as predicted.
1:28
OK so I have to ask this question.
1:30
No spoilers we're not going to spoil anything.
1:32
But I am currently attempting to read the same series to keep up
1:36
with Riley's book club. I am not to the third book yet
1:39
but I did see a lot of people that were like I didn't realize
1:42
I was going to have to wait until 2027 until book 4 comes
1:44
out which I was like holy cow. And I had no idea the popularity
1:48
of this book. Everybody is reading this book
1:50
so I definitely need to catch up and read it just so that way I
1:52
can like keep up with conversation.
1:54
But am I going to be super sad reading this?
1:56
Because like, I've already felt sad and I'm nervous I'm going to
1:59
feel more very sad. So like set the tone for us.
2:02
Are we happy with the how the story is progressing or are you
2:05
like, I don't know where this is going and I might be upset with
2:07
it? I really loved 4th wing, like
2:09
4th wing I thought was a really good book and like you and I
2:12
have even talked about how 4th Wing was really good.
2:14
Iron Flame was definitely like pretty emotional I think.
2:18
And the cliffhanger that you're going to get at the end of Iron
2:22
Flame was pretty dramatic and pretty drastic.
2:25
No spoilers, but he always puts a cliffhanger at the end of her
2:27
books, right? Which it's good marketing, good
2:29
public because it keeps us coming back for more.
2:32
When I finished iron flame, like I was pretty depressed, not
2:35
depressed, but I was also pregnant.
2:36
But Onyx Storm is I was a really good book and I do think it is
2:40
better than Iron Flame and you do get a really big cliffhanger
2:43
at the end, but I feel like it's more of a positive cliffhanger
2:46
than you did for Iron Flame. OK, I love that review.
2:49
No spoilers here but like it gives me a good way to go
2:53
because I'm having a really hard time getting through this second
2:55
one. So maybe the third book I will
2:57
do better with getting through. That I've been staying off book,
3:00
so I've been trying to stay off the Internet.
3:02
Let's say like you're going to judge me right now and a lot of
3:04
people who have not read the book are going to judge a sex
3:06
comment. But I'm currently on my reread
3:09
of the book because the author puts so much information in the
3:14
book and you don't always process all that information
3:17
until you finish the book. So when you go back and you
3:20
reread the book, it is a completely different experience
3:24
because you know what's going to happen and there's so much
3:26
foreshadowing that has been placed in the book.
3:28
This is similar to like, I don't know if you've heard of like A
3:31
Court of Thorns and Roses or Sarah J Maas.
3:33
Like she's a really popular author as well.
3:35
They put a lot of like foreshadowing into their books.
3:37
So like when you reread the series, it's a completely
3:40
different situation. But a lot of the people who have
3:44
read the book, myself included, are almost saying that like Onyx
3:47
Storm is better than Fourth Wing.
3:48
So a lot of people are saying it is the best book so far that has
3:52
come. Out.
3:52
OK. All right.
3:53
Well, that's a positive review. We like that.
3:55
Like some people are like very upset about the ending.
3:57
Some people are traumatized. I feel hopeful.
4:00
OK, well that's kind of what makes a good book in a good
4:02
series. OK, so this was your low, but I
4:05
know that it was a big high that this book finally came out
4:07
because you've been waiting for it for a while now.
4:09
But what else is going on? Like what's your true high of
4:12
the week? A true high.
4:13
I've actually, I've been waiting for this high to share with you.
4:15
We have planned our family vacation.
4:18
We're very excited and we're going to Sedona, AZ.
4:22
No, you're not. Yes, yeah, yes.
4:25
We are here. We're coming in April, the end
4:28
of March. Oh my gosh.
4:30
Well, I'm so excited. Are you guys flying into
4:33
Phoenix? Flying.
4:34
Into Phoenix. I'll get to see you.
4:36
I know, I'm so excited. Oh my gosh this is my high now.
4:39
Was so great. I've known for like a month but
4:42
I've been waiting to share it with you on the podcast.
4:46
So are all three of you coming? It's actually Robbie's entire
4:48
family and the three of us, we're renting like a house in
4:51
Sedona. Oh my gosh, that's going to be
4:53
so fun. And what a like perfect time of
4:55
year to come. We're really.
4:56
Excited. I'm so excited.
4:58
I'm so excited for you. Well.
4:59
Hopefully we can see each other. Will this be Charlie's first
5:01
flight? Yes.
5:03
How are you feeling about that? I'm OK.
5:05
We are going to drive to Charlotte and then it's a direct
5:08
flight from Charlotte to Phoenix.
5:09
So I feel much better about that.
5:11
And we also have two rows of three, so there's six of us will
5:16
rotate the baby. Perfect.
5:17
Everybody can kind of take a turn.
5:19
What about you, Jenna? What is going on this week for
5:21
you? OK so I'm going to share my low
5:24
1st and then I'll share my high. I had an allergic reaction the
5:28
other day and I'm still not entirely sure what it was from.
5:32
I have a food allergy and a couple food like intolerances
5:35
but I to my knowledge did not eat anything that like I am
5:39
intolerant of. I definitely didn't eat anything
5:40
that I'm allergic to because that would have been very
5:43
obvious. My body like neck down, like
5:46
looked like I had like Poison Ivy all over my body.
5:49
It was so bad and I was so itchy.
5:51
And that kind of segues into my high, which is that if you are
5:54
watching the video feed, you notice my background might be a
5:56
little bit different than what you're used to.
5:57
And that's because my husband and I moved into a new home,
6:00
which is super exciting. But because of moving, we didn't
6:03
know where everything was. Like I couldn't find cortisone,
6:05
I couldn't find Benadryl. Like I couldn't find things that
6:07
maybe like we usually would take, which made for a couple
6:10
more trips to the store, which thankfully were close to a
6:11
target. I was able to get something to
6:13
like make it feel a little bit better but it was rough.
6:15
Couple past days not feeling super great but we're on the
6:18
mend. So you've been having a rush
6:20
month? Tell me about how your half
6:22
marathon training is going because it's coming closer and
6:25
closer as the days goes on. I don't know what happened, but
6:27
all of a sudden we're at the end of January and I don't know
6:31
where the time is going. But if you didn't know, I just
6:33
ran 1/2 marathon. Riley is getting ready to run
6:36
her next half marathon. So we're providing training
6:38
updates about how our running is going, how our training is
6:40
going. So where you at this week?
6:42
It was like 6 weeks until my half marathon, which is crazy
6:46
because it's in the middle of March and like I'm still
6:48
processing 2024. So you and I have talked about
6:51
this before, but I'm at that point right now where my long
6:53
runs are getting into that like 8-9, ten mile range, which I
6:57
really love that mileage. It's just fun.
6:59
So I'm doing like four runs a week.
7:01
I'll do one that's just like a sort three mile run.
7:04
I'll do 2 speed workouts and then I'll do my like longer run
7:07
on the weekend. So anywhere between 8 and 10
7:10
miles on the weekend. Is this race still party pace or
7:12
because now that your husband is running it, has that changed?
7:16
OK this is so silly. We are still trying to go party
7:19
pace but we are meeting my sister's boyfriend for the first
7:24
time and my sister was going to run the race and her boyfriend
7:28
was going to run the race. My sister got hurt unfortunately
7:31
so we're not going to be able to run it all together.
7:34
We are like we have to be her boyfriend.
7:36
Oh my. Gosh, And if she listens to the
7:38
podcast, she's literally gonna drive North Carolina and kill me
7:41
if we're saying this publicly. But like, we just keep having
7:43
this like joke where we're like, it's party taste, but we gotta
7:46
beat we gotta beat the new guy, like.
7:48
Oh my gosh, that is the most you thing of all time.
7:51
I know it's like so silly, but we keep kind of talking about
7:54
that and we are trying to do party pace.
7:56
But it's also funny because Rob's is like already running
7:59
faster than me and I'm like, OK, is this party pace, Sir?
8:03
What are we doing here? Yeah.
8:05
So we'll see. I mean, when you put in the
8:07
corral like information or you put in your projected time, it's
8:10
like it's a party pace time that we're putting in.
8:11
So we'll see. We'll see how it goes.
8:13
But I think we'll be party pace, which is probably good for me.
8:15
You just came off a really successful first half marathon
8:18
back after having Charlie and OK to ease back into working up to
8:21
that speed that you want to be at into your PRS.
8:24
Like it doesn't need to happen the first race back.
8:26
It doesn't even need to happen the second race back.
8:27
Like you'll get there. But you can't PR every race.
8:31
No. And if you are.
8:32
That's impressive. You're also probably feeling
8:34
properly if you are, so you know.
8:36
Kudos. Tell us about your race though.
8:39
How? Was it?
8:40
My race was really fun. We had a great time.
8:42
The weather, actually, I was a little bit nervous because the
8:46
temperature in the morning was going to be so cold and I was
8:48
really nervous about standing around beforehand and getting
8:51
too cold because there's not a lot of room to like warm up
8:54
where the race starts. I was so nervous about that that
8:56
I ended up wearing long sleeves. And if you know me, I get very
9:00
warm when I'm running to the point where it like pretty much
9:02
no matter the temperature, I want to run in a tank top and
9:04
shorts. I just overheat and then I'm
9:06
uncomfortable and cranky, to be thoroughly honest.
9:09
Like that's what happens. But I gambled because I was so
9:12
nervous about the start of the race and I wore ear warmers and
9:14
a long sleeve shirt, which I was really thankful for, for that
9:17
standing around period. And then the start of the race,
9:20
this race that I ran was party pace.
9:21
So I wasn't trying to like stand at my, you know, corral for a PR
9:25
or anything like that. So took a little bit of time to
9:27
get like settled into a pace, but ended up doing that, ran it
9:30
with my husband and brother, which was just so fun.
9:32
My brother didn't really, like put a lot of mileage into his
9:36
training and he carried the pace really well for like the first
9:40
half of it and then kind of fell off just a little bit towards
9:44
the end, but still held up like really good.
9:46
Really proud of him for finishing his first half
9:48
marathon. I think that he probably has the
9:50
itch now, a little bit of wanting to do it again, but he's
9:53
gonna like train and not tell us and then be like, I signed up
9:56
for this too and then run it and probably beat everyone.
9:58
But we had a really good time. It was a fun race.
10:01
I really liked the course. Awesome.
10:03
What's next now? Do you have anything planned?
10:06
Are you going to take a break for?
10:06
A little bit. My plan is to run another race
10:10
this coming like spring, early summer.
10:12
I guess you could probably say I'm going to announce the race
10:15
that I decide probably on the podcast or on Instagram.
10:18
So make sure you're sticking around and subscribing so that
10:20
way you can find out what race I'm running next because I
10:23
haven't fully decided yet. I've narrowed it down to 2 and I
10:26
will make that announcement and then keep everybody updated on
10:28
what training is look like moving into that race.
10:31
You'll have to let us know. I'll keep everybody update on
10:33
training stuff, but when it comes to what we're talking
10:36
about today, which is period recovery, we're talking
10:39
specifically about 2800 calories consuming 2800 calories in order
10:43
to recover your period. So right off the bat, I have
10:46
some feelings about this, Riley. I know that we've talked about
10:49
this before and we're probably going to have some unhinged
10:51
conversations going forward about this.
10:53
But I kind of wanted to talk a little bit about like where did
10:56
this number come from? Because we see it a lot.
10:59
Sometimes we see, you know, 25 to 2800 calories and somebody
11:02
mentioning that this is what they did in order to recover
11:04
their period. But like why 2800 when I first
11:07
started trying to Google this because like where does this
11:09
number come from? A lot of the stuff that was
11:11
coming up was like where did the 2000 calorie a day diet come
11:14
from? Which most of us are familiar.
11:15
That's what the food label is based off of.
11:17
That's kind of the general guidelines is based off of a
11:19
2000 calorie a day diet. So it's kind of hard to find
11:22
anything that really mentioned 2800 calories until I found that
11:27
the figure 2800 was kind of this arbitrary number that was taken
11:30
from research. Supposedly, there are a couple
11:33
of studies by a woman named Doctor Mary Jane D'souza, and
11:36
from her articles is where this number kind of came from.
11:40
She is a researcher in the field of exercise Physiology and
11:44
Women's Health. And supposedly this kind of came
11:46
from like years and years ago. When you look up all of the
11:49
research that Doctor D'souza has been involved with, it is
11:52
extensive. So from like the late 90s all
11:54
the way into like closer to now, and there's a lot of it.
11:57
So from all of that, this is kind of where this number came
12:00
from. From what I could tell, she
12:02
never explicitly says 2800 calories is what you need to
12:06
consume in order to recover period.
12:08
But from one of her articles or maybe a couple of them, she
12:11
mentions this idea that for many female athletes, especially
12:14
those who are really active in endurance sports, in the
12:17
endurance space, you need adequate energy availability to
12:20
support hormone function and menstruation.
12:22
And she suggests that it's a certain calorie per kilogram of
12:26
body weight that most women need to be at in order to prevent the
12:29
loss of a period. So from that number that she has
12:33
suggested from a calorie per kilogram standpoint, most people
12:36
have kind of taken that as an average and derive this number
12:40
of 2800 calories. So now if we kind of like take a
12:43
look at whether or not she actually explicitly says 2800
12:47
calories, I'm going to be thoroughly honest.
12:48
I didn't have time to read every single one of her research
12:51
articles, so I don't know if that's the case.
12:54
I asked the Internet if she ever explicitly says it.
12:57
I couldn't find out if she ever explicitly says it, but I'm
12:59
going to guess she probably didn't because to give such a
13:02
bold one stop number in research is probably pretty hard to do.
13:06
But like I said, she kind of gives this range of like you
13:09
need to have this energy availability and this energy
13:11
threshold where the major take away is that this concept of if
13:14
you're below a certain calorie per kilogram, you're at a higher
13:18
likelihood for developing the loss of a period.
13:20
And if you're above that, you're at less of a likelihood of
13:23
developing that, especially if you are a female athlete.
13:26
So that's kind of this like magic number that we have for
13:29
2800 was kind of derived from research.
13:32
So even though it's tied to research, it's not like we have
13:36
research that explicitly said that if you have a loss period,
13:40
you must consume 2800 calories in order to get your period
13:44
back. That was such a great
13:45
explanation, and if you are interested in the female athlete
13:48
triad, Dr. D'souza has a lot of research in this space.
13:52
She's kind of like the pioneer in this space when it comes to
13:55
really looking at like menstrual abnormalities with female
13:58
athletes and all of this stuff. So a lot of the information that
14:02
you pulled from that is so interesting because a lot of the
14:05
time with nutrition, we're so stuck on the single arbitrary
14:08
number when it's even a range like in the research as well.
14:12
What is your first thoughts on that?
14:14
2800 is not a magic number, unfortunately.
14:18
So it's kind of cited as this like benchmark on social media
14:22
where people talk about that that's the number that they
14:24
followed in order to restore their regular menstrual cycle.
14:28
But like what someone needs in order to do that very so
14:31
drastically from person to person.
14:33
And then also like we take away from like the energy
14:36
availability, energy availability, just simply 1st to
14:38
the number of calories available for your body functions,
14:41
accounting for your energy expenditure.
14:44
So for example, if we take 2800 calories and you exercise and
14:50
require 2000 calories for your exercise, that would leave a
14:54
remaining 800 that you consumed for the rest of your bodily
14:58
functions, which is far too low. We kind of can see pretty
15:01
quickly that like that might not apply.
15:03
We've had other episodes in which we've talked about that
15:05
some athletes need up to 4000 calories per day.
15:08
So in that case, like this number would be not nearly
15:11
sufficient in order to help someone have like even enough
15:15
energy to do, you know, life. Exactly, just like almost all
15:18
the information that we see on social media, it's a good
15:21
starting point. It is a generalized nutrition
15:24
recommendation and it is a starting point.
15:28
It also might be something that is shocking to a lot of athletes
15:31
because so many athletes are under fueling that they couldn't
15:34
even comprehend, maybe before hearing that statistic that they
15:37
need 3000 plus calories a day to fuel properly.
15:42
Absolutely what are maybe some like other considerations as far
15:45
as like recovering a period that someone would need to look at in
15:48
addition to like just simply like calories?
15:51
This recovery is so individualized, right?
15:53
So that's, I think the first thing is we're going to provide
15:56
some recommendations on this podcast, but every single person
16:00
is so individualized in their recovery.
16:02
And that's also why we don't love the 2800 calorie
16:05
recommendation because there's so much more to fueling than
16:09
just a calorie number. These calorie recommendations
16:12
are based off of lean body mass, right?
16:14
When we go back to what Jenna was talking about with the
16:17
studies, right, there's ranges that are being provided in the
16:20
literature for calorie recommendations.
16:22
That's how people are getting this 2800 calories.
16:25
But that's based off of an estimate of a lean body mass,
16:28
which all of the body composition tools have somewhere
16:33
between 3:00 to 6% error. So even if you're following the
16:36
numbers 100%, there's going to be error with that.
16:39
So that's kind of, you know, the first thing is there's so much
16:43
more to food than calories because there's just so much
16:45
error when it comes to calories. That's not the true state of
16:48
affairs. So when we look at period
16:50
recovery, it's more important to look at your macro nutrients,
16:53
right? Are you consuming carbs,
16:55
proteins and fats, or are you focusing on one, avoiding one of
16:58
those? So you have to look at the macro
16:59
nutrient composition. And then we also have to look at
17:02
like the micronutrient composition as well.
17:04
Yes, vitamins and minerals are micronutrients.
17:06
They don't provide energy, but they we provide really important
17:09
building blocks and other really important nutrients for other
17:13
processes happening in the body. What about nutrient timing?
17:15
Is that important for period recovery?
17:17
Yes, because it's not necessarily the overall calorie
17:21
consumption of the day. We have to look at energy
17:23
availability. So yes, you could be eating 2800
17:26
calories at 10:00 PM at night, but if you've had two training
17:29
sessions before, you don't have energy.
17:31
Availability. Can you explain how that might
17:33
like work? Like when you say you don't have
17:35
energy availability but you are eating 2800 calories.
17:38
This goes back to one of like the basics of source nutrition.
17:41
And we have the fuel for the work that's required.
17:44
And I think that's a lot of the time something that we forget
17:46
because we're so focused on like a calorie number or a macro
17:50
nutrient number. But we really have to dive into
17:53
like, when is the energy being made available and when is the
17:57
energy being utilized as an athlete, but then also as a
18:00
human, as a person? So in this scenario that you
18:02
just mentioned where we have two training sessions earlier in the
18:05
day and all of our intake late in the day, essentially actually
18:08
what could be happening is that all of the intake, all of the
18:10
energy that we have late in the day isn't provided at the right
18:13
time to provide the energy that our body needs for those
18:16
training sessions. So therefore like energy
18:18
availability is low. Correct.
18:21
You mentioned like hyperfixation almost on one macronutrient.
18:24
I think right now, we've talked about this before, there's a
18:26
really big health Halo around protein and specifically trying
18:29
to get in a certain amount of protein per day.
18:31
What benefits or what drawbacks are there for trying to get in
18:36
like such a high amount of protein if you're trying to
18:38
recover your period? Protein has such a health Halo.
18:40
I think we're going to continue to say this and there's nothing
18:43
wrong with protein. Protein is one of our six
18:45
essential nutrients, right? We have to get it through our
18:48
food sources to survive. But what happens is protein is
18:53
digested and utilized a little bit differently compared to
18:56
carbohydrates and fat. If we're only focused on
18:58
protein, we're not going to be able to fuel high intensity
19:01
exercise. We're not going to be able to
19:03
fuel some of those other really important processes happening in
19:05
the body that are essential for proper energy availability.
19:09
So what happens is if we're only focused on getting in protein,
19:13
we're going to have energy and availability and other areas of
19:17
our body. And in our life, individuals are
19:19
so focused on protein. We have that energy and
19:21
availability. But then also one of protein's
19:24
roles is satiety. And what happens is if we're
19:27
eating too much protein, we're not going to be hungry for the
19:30
other macro nutrients that we need in our feeling plan.
19:33
So we just need to focus on making sure that in that case,
19:36
we have a balance of nutrient intake, just like you mentioned
19:39
before, like all of the macro nutrients are important, all of
19:42
our essential nutrients are important.
19:44
And so finding ways that you can balance that and get all of
19:47
those in that support your goals is super important when it comes
19:50
to period recovery. Exactly right.
19:52
Carbs, proteins and fats, those are our three macro nutrients.
19:55
They all provide energy in the form of calories for the body.
19:57
But all of those nutrients are utilized a little bit
20:00
differently by the body. And again, protein is structured
20:04
a little bit differently. So we can't always like shuttle
20:06
protein or shuttle carbs to. Do proteins job?
20:09
Oh I like that you can't ask one nutrient to do the other
20:12
nutrients job. The reason why we have different
20:14
ones in the 1st place is because we have different needs and
20:16
different uses for each of those things.
20:18
Definitely. And IA big mistake I see a lot
20:20
of athletes making is when they hear I need to increase my
20:24
energy intake, I need to increase my energy availability.
20:28
I have to maybe gain weight. They focus on, OK, I'm going to
20:32
gain weight in muscle mass, so I'm going to eat a ton of
20:35
protein and that doesn't solve the energy reliability issue
20:39
that the athlete is currently going through.
20:40
I think you bring up such a great point that we could
20:42
probably do an entire episode on, on whether or not body
20:45
composition changes need to be made in order to recover a
20:48
period. So we'll do an episode on that.
20:50
Just talking about changes in our body and what might happen
20:54
while you are working towards recovering your period.
20:56
And from that standpoint, any other final thoughts that you
20:58
have Riley on 2800 calories to recover your period?
21:02
I just want to reiterate that everybody's journey is so
21:05
different and if you are listening to this episode and
21:09
you are maybe shocked that we aren't recommending 2800
21:12
calories, definitely reach out if you have questions.
21:15
I think it can be really, really intimidating when you go onto
21:17
the Internet and you type in like period recovery or how can
21:20
I recover my period? And you hear this very drastic
21:24
and extreme advice or you hear individuals complaining about,
21:27
oh, I had to stop training for six months and I changed my body
21:30
composition. And those are extreme examples.
21:33
And that's not happening for every single person.
21:36
Some individuals, yes, they need to be removed from training from
21:38
a health and safety perspective, but that doesn't apply to every
21:42
single person. We have so many individuals in
21:44
our period recovery program that still get to train, that stay a
21:47
similar body composition. And they have just made small
21:50
changes that help increase their energy availability so that they
21:54
can have a sustainable life like after our program.
21:57
And I think that is so huge because so many people are so
22:00
scared to get their period back or even get started on this
22:03
journey because they're thinking in the extremes.
22:05
I don't think that I could add anything else to that.
22:07
I think that that is such a strong thing to reiterate is
22:10
just like this idea of extremes. But if you have questions for
22:13
Riley and I over period recovery, please reach out to
22:15
us. You can find Riley on Instagram
22:17
at easy dot sports dot nutrition.
22:19
You can find me at Jenna dot Fischer dot nutrition.
22:21
You can always leave comments on this episode and we will get
22:24
back to you about anything period recovery or nutrition
22:27
related. Thank you so much for listening
22:28
to this episode of the Eat more Carbs podcast.
22:30
Please make sure you rate, subscribe and review.
22:33
And as always, remember to eat more carbs.