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104. Does REDs Only Affect Competitive Athletes · 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
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  prime the body to kick start muscle recovery.
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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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  Please serve packs online at twobefore.com.
• 0:32
  This is the Eat More Carbs podcast.
• 0:39
  Hello and welcome to the Eat MORE Carbs podcast.
• 0:41
  It's Jenna here with Riley. We are two dietitians that talk
• 0:44
  about sports nutrition for the girlies every Thursday.
• 0:47
  We are so excited that you're with us today.
• 0:49
  We're going to be talking about one of the questions that we
• 0:51
  hear so often online from you. Does Reds and HA only affect
• 0:56
  competitive athletes? If you're an athlete who's
• 0:58
  listening, Who is wondering, am I active enough to have Reds,
• 1:02
  this is the episode for you. I'm super excited to get into
• 1:04
  all of that. Before we do that though, we are
• 1:06
  going to do our high and low. So we're going to share a little
• 1:08
  bit about our weeks, the good and maybe the parts of our week
• 1:11
  we wish had gone just a little bit differently.
• 1:13
  And then lastly, at the end, we're going to provide our
• 1:14
  training update where we just share what's going on with Riley
• 1:17
  and ice training leading into Riley's half marathon in my
• 1:19
  marathon this spring. Riley, tell me about your week.
• 1:21
  What's going on high and low starting out?
• 1:23
  With my low, maybe it will be a high and future episodes, but I
• 1:26
  find out if I get into the New York Marathon tomorrow.
• 1:29
  Oh my God. I'm not going to.
• 1:32
  Not with that attitude. Come on, it's on your birthday.
• 1:34
  We have luck on your side. Yes, I'm also part of the second
• 1:39
  chance drawing so I'm going to try to get in again if I don't
• 1:41
  get in, but again, I think there's like a 1.7% chance of
• 1:44
  getting in. Yeah, but it's not a 0.7%
• 1:46
  chance. We have a little bit.
• 1:48
  Yeah, so maybe, fingers crossed, maybe the next week when we
• 1:50
  chat, they'll be my hat. That's my look for this week.
• 1:53
  My high has to do with my mom's status because yesterday I was
• 1:56
  the third person into Costco. Wait.
• 1:58
  Do you get to go in early if you're a?
• 2:00
  So this is going to be the best kept secret ever.
• 2:03
  If you have never listened to a single episode of Eat More Cars
• 2:06
  podcast, this is your sign that this is very valuable
• 2:09
  information on this podcast because this might be the most
• 2:12
  valuable thing that you've ever heard on this podcast.
• 2:15
  Depending on what Costco you have, they usually open the
• 2:19
  doors between like 10 to 15 minutes before they actually
• 2:22
  open because the registers don't start until the open time, but
• 2:26
  they let you in to shop early. So with all of us moms who are
• 2:30
  there, again, 10 to 15 minutes early and you can get in before
• 2:34
  anybody else. So like yesterday, Charlie and I
• 2:37
  are like zooming around the store and we checked out at like
• 2:40
  1004. We were in and out in like 15
• 2:42
  minutes. Oh my gosh.
• 2:44
  OK, we're gonna need a full Costco haul the next time you
• 2:47
  go, so that way everybody can see what you were able to pick
• 2:49
  up in 15 minutes. Because I've talked about this
• 2:52
  before. For me, Costco has a $250 cover
• 2:54
  charge every time I go in there. It's ridiculous.
• 2:56
  And I walk out with so much stuff.
• 2:58
  Actually, it's usually not that much stuff.
• 2:59
  It's it's like 10 things and it gets me to $250 and I'm like,
• 3:02
  how does this, how does this happen?
• 3:03
  The math isn't mathing. So we're going to need to know
• 3:05
  what you were able to put in your cart in 15 minutes because
• 3:07
  that is the most impressive Costco time I have ever heard
• 3:10
  of. It's insane.
• 3:11
  I think that one of the big factors though is they're not
• 3:13
  doing samples at that time. So there's not like clogging of
• 3:16
  the aisles and you can go in and out and if you can beat the
• 3:20
  other people through the store, you can be one of the first
• 3:22
  people to check out. But you guys cannot tell anybody
• 3:25
  the secret because then everybody else is going to be at
• 3:28
  my Costco early and again. And every single Costco is a
• 3:30
  little bit different when they open the doors.
• 3:32
  But don't tell anybody. This is like an eat more carbs
• 3:34
  secret. Oh my gosh, OK eat more carbs
• 3:36
  podcast girlies know that we can get into Costco early, but do
• 3:39
  not share this with that time getting in and out of Costco.
• 3:43
  Like if that was the New York Marathon entry time was your
• 3:46
  Costco trip, you'd be in for sure.
• 3:48
  That is so impressive. Yeah, well, hopefully my Costco
• 3:51
  times can correlate over to my running times.
• 3:53
  That would be very, very helpful.
• 3:55
  Jenna, how is your week going though?
• 3:56
  What's going on with you? Riley, I've had such a good
• 3:59
  week. I just like everything has just
• 4:01
  been good and I'm so thankful for that.
• 4:03
  I am going to share like the most Arizona high and low ever.
• 4:05
  I know I shared already about finding a scorpion in my house,
• 4:07
  which you might have already thought like that was the most
• 4:09
  Arizona thing ever, but I feel like this is the most Arizona
• 4:12
  thing ever. My high is that I live in an old
• 4:14
  citrus Grove, which is fantastic because like everybody has
• 4:17
  citrus trees in their yard. It's super, super fun.
• 4:19
  We have 1 lemon tree which is great and it produces a ton of
• 4:22
  lemons. But we decided that we wanted to
• 4:24
  plant a few more trees at our house, so we bought some citrus
• 4:26
  trees and they're going to be planted next Monday.
• 4:28
  And I am so excited. Excited because supposedly I
• 4:31
  will have a full garden of fruit, which is just like my
• 4:34
  dream is to have fruits and vegetables that I can like, grow
• 4:37
  and consume myself because that's just like something I
• 4:40
  would love to do. I had a Peachtree when I lived
• 4:41
  in Ohio and it was hands down the best thing.
• 4:43
  I'm hoping to recreate some of that here in Arizona.
• 4:46
  So I'm so excited. That's my high.
• 4:48
  My low is that my allergies have never been worse.
• 4:52
  I am so itchy and so sneezy and I think it's because I've been
• 4:56
  spending so much time outside running for my marathon training
• 5:00
  and there's been so much dust and wind kick up recently that
• 5:03
  when I'm done or finishing my run I am so upset with how my
• 5:09
  allergies feel like because we have these big old dust storms
• 5:11
  that come through Arizona. Apparently I'm just very
• 5:13
  allergic to it. So that's my low.
• 5:15
  Is that like my marathon training?
• 5:17
  When I'm done I'm expecting to feel like really good and
• 5:19
  instead I go inside and I'm just like a snotty mess for the next
• 5:22
  like 48 hours. I'm shocked I thought you would
• 5:25
  be safe in Arizona from like allergies.
• 5:28
  Yeah, you would think, but apparently not.
• 5:30
  Dang, I'm so sorry to hear that. At least you don't have that
• 5:32
  like nice yellow blanket of pollen that we get on the East
• 5:35
  Coast like it's coming soon. We're about 3 weeks away from it
• 5:39
  over here. That stuff's the worst, so I
• 5:42
  don't envy you on that. I'll probably be like out of
• 5:44
  allergy season by the time years like really kicks up.
• 5:47
  Yeah, OK, enough about my allergies and the things that
• 5:50
  I'm experiencing in Arizona today.
• 5:52
  We're actually talking about does Reds or HA only affect
• 5:55
  competitive athletes. We're asked a lot of questions
• 5:58
  online as to like I'm not athletic enough to lose my
• 6:01
  period or I don't feel athletic enough to lose my period.
• 6:04
  So, Riley, I'd love if you could like help Myth bust that idea
• 6:07
  that you have to be a competitive athlete in order to
• 6:10
  lose your period or experience Reds or H.
• 6:11
  A yes, definitely this is something that we're hearing all
• 6:13
  of the time. And if this is the first time
• 6:15
  listening to Eat More Carbs podcast, I want to quickly
• 6:17
  define like what is Reds and what is HA.
• 6:20
  So First off with Reds, Reds is relative energy deficiency in
• 6:24
  sport. And basically to keep it short
• 6:26
  and simple, this is when you're not consuming enough food to
• 6:29
  fuel your athletic performance. And then also just to make sure
• 6:33
  that your body is functioning properly as a human being.
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  So we have this energy in availability because there is
• 6:39
  some type of imbalance between the energy coming in and the
• 6:42
  energy coming out. With Reds, you often get a lot
• 6:45
  of symptoms like poor bone health, who can get some
• 6:49
  infertility in a missed period. You're also going to get
• 6:52
  cardiovascular issues, metabolism issues, and just
• 6:55
  overall, you're not going to feel great.
• 6:56
  You have poor energy, you're more likely to get sick and
• 7:00
  you're not going to be able to put on muscle as much and you're
• 7:02
  just going to sometimes be, you know, a little bit Moody.
• 7:04
  There's also some depression and anxiety that go along with Reds
• 7:07
  as well. When we look at HA or
• 7:09
  hypothalamine amenorrhea, this is a subset of Reds.
• 7:13
  So oftentimes when we don't have, again, enough energy
• 7:16
  coming in to fuel our body for the energy going out, our body
• 7:19
  is going to start to shut down certain processes that are not
• 7:22
  deemed essential for survival. And the menstrual cycle is one
• 7:26
  of those. And that's what happens when we
• 7:28
  have HA or hypothalamic amenorrhea is we're going to see
• 7:31
  a loss of a period because of this low energy availability.
• 7:34
  Thank you for defining those things.
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  I think it's super important, especially if this is the first
• 7:38
  time you're listening to the more carbs pot.
• 7:40
  I don't think I could have said it any better than that.
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  This is the sports nutrition podcast for the girlies.
• 7:44
  I also want to say that Reds can't affect male athletes as
• 7:47
  well. So that's not limited to female
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  athletes or those who just to have a period, whereas HA is
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  going to be one of the side effects that just those athletes
• 7:54
  who do have a period. Experience, yes, definitely.
• 7:56
  And I think something else that is a little bit of a myth is you
• 8:00
  can be in a state of low energy availability and have Reds but
• 8:03
  still get a menstrual cycle. It is one of just the subsets of
• 8:07
  Reds. And I think there's a lot of
• 8:08
  confusion around like Reds versus HA versus just maybe like
• 8:12
  a Manorrhoea itself. And then also he had the female
• 8:15
  athlete triad, which is something that has been
• 8:18
  discussed a lot about in the past.
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  But now Reds has kind of come to the forefront in the research
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  because, you know, Reds encompasses, just like you said,
• 8:25
  you're not male athletes and female athletes.
• 8:28
  Yeah, super important to recognize that there's a lot of
• 8:30
  terms and a lot of different areas or signs and symptoms of
• 8:34
  Reds HA being one of those. Can you talk a little bit about
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  how that would potentially impact like an athlete
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  regardless of like where they are in their competitive range?
• 8:44
  Yes. So I think it's really
• 8:46
  interesting when we go back to those definitions because it
• 8:48
  doesn't say like relative energy deficiency in competitive
• 8:52
  athletes. It says like relative energy
• 8:54
  deficiency in sport. So no matter what type of
• 8:57
  athlete you are, you could be in a state of low energy
• 9:00
  availability. Oftentimes we focus on those
• 9:03
  athletes that are in the competitive space because again,
• 9:07
  we see those individuals in the media, but also a lot of the
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  times these competitive athletes are training, you know, for many
• 9:13
  hours during the day. And that puts them at a higher
• 9:15
  risk of energy and availability. Because when we have, you know,
• 9:19
  all of this training, it could be hard to give our body enough
• 9:22
  fuel. But that doesn't mean that you
• 9:24
  have to be competing at this high level to not have enough
• 9:27
  energy for your body. With highly competitive athletes
• 9:30
  being at a higher risk for developing Reds, is the
• 9:32
  prevalence of Reds or HA higher in those populations?
• 9:36
  I. Would say yes from a research
• 9:39
  standpoint, but from a practitioner standpoint and
• 9:42
  working with these individuals, I almost want to say no.
• 9:45
  And I know this might be controversial to kind of go
• 9:47
  against the research, but in our period recovery program and
• 9:51
  even, you know, working in college athletics with different
• 9:54
  teams, I've seen it affect athletes of in all sports and at
• 9:58
  all levels. So I think we might have more
• 10:00
  research in certain populations, but I think there's a lot of
• 10:04
  undiagnosed Reds and HA and maybe these sub I'm playing with
• 10:08
  air quotes, these sub additive athlete levels.
• 10:11
  I'm so glad that you've brought this up because I feel like this
• 10:14
  is something that we come across so often is that we're often
• 10:18
  told that like a missed period is normal or if you're engaged
• 10:20
  in a singular season of high school athletics, that if your
• 10:23
  period goes away for that period of time, whether it be a three
• 10:25
  or four months span, but that's normal for that to happen.
• 10:28
  So that individual is never talking with their physician,
• 10:31
  seeking out treatment or anything like that.
• 10:33
  So again, like we have this very high prevalence potentially of
• 10:36
  undiagnosed HA in populations of quote UN quote non competitive
• 10:41
  or not that elite level athlete that in those cases that's
• 10:45
  probably brought to the attention of medical teams when
• 10:48
  that's more readily like talked about or thought.
• 10:50
  Of I guess, yeah. I always think back to our
• 10:52
  episode that we did when we talked about the 2022 Boston
• 10:55
  Marathon study, because in that study, if you haven't listened
• 10:59
  to the episode, I'm gonna give you a quick recap.
• 11:00
  Basically what they did in 2022, they researched runners who had
• 11:04
  qualified and were competing at the Boston Marathon.
• 11:07
  When they looked at those individuals, a majority of those
• 11:10
  individuals who were competing, it classified themselves as
• 11:13
  recreational runners. And Jenna, you and I are both
• 11:16
  training right now for marathons.
• 11:17
  Have our eyes set hopefully on Boston or maybe a major in the
• 11:21
  next couple of years? And I don't know if I would
• 11:23
  classify that as a recreational trying to get into one of these
• 11:26
  majors, but that's a story for another time.
• 11:29
  But what these individuals, this recreational category, they
• 11:32
  found about 42% of these individuals had low energy
• 11:35
  availability. That is the alarming number of
• 11:38
  people, at least in my eyes. I would completely agree with
• 11:41
  you, especially because the vast majority of those runners self
• 11:44
  classified as recreational. And I think that that kind of
• 11:46
  goes back to like everyone's idea of what is a competitive
• 11:50
  athlete is going to be slightly different.
• 11:51
  Training for a marathon or training for 1/2 marathon
• 11:54
  probably feels a lot different than preparing to play for NC
• 11:57
  State when you were a Division One athlete.
• 11:59
  But that doesn't mean that you're not involved in sport in
• 12:02
  both aspects of that and that your body needs to be properly
• 12:04
  fueled for both of those scenarios.
• 12:07
  And someone might look at that from the outside and say one of
• 12:09
  those is a competitor and one of those is not.
• 12:11
  But either way, you're both involved in sport.
• 12:13
  And again, just like you said, this is not relative energy
• 12:16
  deficiency in competitive athletes, it's relative energy
• 12:18
  deficiency in sport, Yes. And even thinking about just
• 12:21
  training for 1/2 marathon, right?
• 12:23
  I have one coming up in a couple of days.
• 12:26
  I've been doing 90 minute plus runs on the weekends and I'm
• 12:30
  doing this at, you know, this race at party pace.
• 12:32
  Like this is a fun race. Like I'm not training super hard
• 12:35
  for it. I'm not trying to meet, you
• 12:36
  know, a PR or anything like that.
• 12:38
  I'm still training for multiple hours a day and lots of hours
• 12:42
  during the week that. Takes up a lot of your time.
• 12:44
  But like, that makes you not like a serious athlete, but like
• 12:48
  that is you're active, right? And I think a lot of the time we
• 12:51
  don't realize how active we are. Yeah.
• 12:54
  Can you have HA if you are someone who does something like
• 12:57
  yoga or Pilates but has gone through an extreme period of
• 13:00
  just like low energy intake, does that still count as HA?
• 13:03
  Yeah. Because HA is related to like an
• 13:07
  energy deficit, obviously it's going to be higher with sport.
• 13:10
  Another thing that's really important that we define when we
• 13:13
  point out is just because you have amenorrhea doesn't mean you
• 13:16
  have HA. There's other reasons that you
• 13:18
  could lose your period. And that's why we recommend like
• 13:20
  going to see a physician First off to get your labs done to,
• 13:24
  you know, talk about anything that else that could be
• 13:26
  happening. Because it would be really bad
• 13:28
  practice for us to just assume that you have HA because you
• 13:31
  don't have a period. There's again, a lot of other
• 13:33
  reasons that you might not have a period.
• 13:35
  You know, making sure that you're going in this option care
• 13:37
  with the physician should be the first thing that you're doing.
• 13:39
  Riley and I are or not physicians, but we can
• 13:41
  definitely make recommendations as far as from a fueling
• 13:44
  perspective and increasing energy availability to help you
• 13:47
  restore a period. If you are someone who is
• 13:49
  experiencing AJ, if you are someone who considered yourself
• 13:52
  a recreational athlete or maybe not like an elite competitive
• 13:55
  athlete, but you don't have a period Riley, what would be your
• 13:58
  advice to someone in that specific scenario like I just.
• 14:01
  Mentioned The first thing that we always recommend is to
• 14:03
  establish care with a trusted physician.
• 14:05
  You want to get some lab work done.
• 14:07
  You want to make sure that everything is looking OK.
• 14:09
  After you've established care with a physician, it's possibly
• 14:12
  time to look at your fueling because if you do have energy
• 14:15
  and availability, the good news is, is that we can do things to
• 14:18
  make modifications to your fueling plan and get you into a
• 14:21
  positive energy balance to help you get your period back.
• 14:24
  I know we never want to hear that we have a certain
• 14:26
  condition, but the good news is, is if you do have HA and if you
• 14:30
  do have low energy availability, there is a fix to that and that
• 14:34
  is something that we can navigate and work on together.
• 14:37
  We highly recommend working with somebody one-on-one when going
• 14:40
  through this journey because it is so individualized.
• 14:43
  A lot of the times if we just like kind of Google HA or we
• 14:45
  Google period recovery, there's a lot of misinformation online
• 14:49
  and it could be really overwhelming.
• 14:51
  And a lot of the times athletes who start coming to us, who've
• 14:54
  been working on their, who have been working on this on their
• 14:56
  own for months at a time, are just frustrated and really
• 14:59
  overwhelmed. Absolutely everybody online has
• 15:01
  an opinion about fueling because we all fuel.
• 15:03
  So everyone is going to share what worked for them, which
• 15:06
  might not necessarily work for you because again, like Riley
• 15:09
  said, everybody is so individualized usually.
• 15:11
  We like to say like if you have been doing something for three
• 15:13
  months and you haven't gotten your period back, it's time to
• 15:15
  make additional changes. A lot of the time we expect to
• 15:19
  do the same things and receive different results and you just
• 15:22
  can't keep doing the same things and expecting to get your period
• 15:25
  back if it's been an extended period of time.
• 15:27
  If you have questions for Riley and I regarding period recovery
• 15:30
  regarding HA or Reds, please reach out to us.
• 15:32
  You can always leave them in the comments of this podcast or you
• 15:35
  can find us on Instagram and DM us.
• 15:37
  We'd be happy to answer your questions that you have about
• 15:39
  any of those things things to wrap up our episode today, we
• 15:41
  are going to be sharing our training update.
• 15:43
  If you didn't know or if you didn't hear earlier, Riley and I
• 15:46
  are both currently training for races.
• 15:48
  Riley has a half marathon in just a few days, which is super
• 15:50
  exciting. And then I have a marathon in
• 15:53
  May. So we just provide a little bits
• 15:55
  of training about how things are going leading into our races
• 15:58
  coming up. So Riley, what's training look
• 15:59
  like for you leading into race week?
• 16:01
  I don't really have anything else to report because my race
• 16:03
  is this Saturday, so I'm headed up to DC tomorrow, which is on
• 16:07
  Friday, and I'll just be picking up my packet, walking around a
• 16:10
  little bit to shake out my legs and then I'll be, you know,
• 16:12
  running on Saturday. I can't wait to hear how it
• 16:14
  goes. I'm so excited for you.
• 16:16
  Thanks. We're really excited because,
• 16:17
  like I've shared, this is like a party pace race and I've never
• 16:19
  really done that before. So it's been nice to, you know,
• 16:22
  take a different approach into this race and just really enjoy
• 16:25
  running. I'm excited.
• 16:26
  What about you though? Your marathon is like going to
• 16:28
  be here. Like before we know it.
• 16:30
  I can't believe it's like in two months.
• 16:32
  Basically Oh my gosh, approaching so quickly.
• 16:34
  It kind of is wild how fast time flies really.
• 16:38
  But sticking with the same where my mid lower distance days are
• 16:41
  spread throughout the week and then my long run is on Saturday.
• 16:44
  The past week I wasn't able to do that because I was out of
• 16:47
  town and I knew that I wasn't going to be able to run my long
• 16:50
  distance run on Saturday. So I kind of reversed or
• 16:53
  rearranged my miles so that way I could still get in my mileage
• 16:56
  during the week without running my long miles on the weekend.
• 16:59
  So kind of took a break from a long run on the weekend, which
• 17:01
  was good. I think to just kind of have
• 17:03
  that moment to kind of reset everything that has been going
• 17:06
  on and jumping right back into longer mileage on the weekend
• 17:09
  this weekend. A little bit about your like gel
• 17:12
  testing, I want to hear about it because you've been doing that
• 17:15
  on your Instagram where you've been like trying out different
• 17:17
  like intra run fuels. So how is that going?
• 17:20
  What is your favorite? So far.
• 17:21
  Oh my gosh, thank you for asking about this.
• 17:24
  I feel like it's kind of a fun experiment to do.
• 17:26
  Also, sometimes a little bit nerve wracking because as we've
• 17:29
  talked about before, we always want to test things when we're
• 17:31
  trying something new when we're running.
• 17:32
  And I never know exactly how my gut is going to react.
• 17:35
  So I make sure that if it's a gel that is new to me, I'm not
• 17:39
  going to take it for like my 16 plus mile runs.
• 17:41
  Like I'm going to do it when I have a lower mileage when I can
• 17:44
  easily reach a restroom if something happens I need to stop
• 17:47
  or something like that. It's not impacting my training
• 17:49
  to the point of like I need to stop the run or anything like
• 17:52
  that. But I'm testing them because
• 17:53
  there are so many on the market and I'm just sharing my personal
• 17:56
  thoughts on these different gels, how they impact my
• 17:58
  feelings of energy, how easy they are for me to take.
• 18:01
  And ultimately, I'm testing all of these to see what one I will
• 18:03
  be using in May. So just kind of taking everyone
• 18:06
  along on the journey of finding the right fuel for me and just
• 18:10
  sharing my thoughts along the way.
• 18:11
  So far, I've tried Huma Gels, which if you've listened to past
• 18:14
  episodes, that is the one that I used for my last marathon.
• 18:17
  I do well with Huma gels. I know that not everybody loves
• 18:20
  them, but for me, the consistency is pretty easy to
• 18:21
  takedown. I've also taken Goo gels in the
• 18:24
  past. I haven't tested them on
• 18:25
  Instagram. Those ones aren't so much my
• 18:27
  favorite ones, and I will definitely share why when those
• 18:30
  eventually lead the poll for which gel I am testing on
• 18:34
  Instagram. So stay tuned for all of that.
• 18:36
  I picked up a couple more options.
• 18:38
  I know that we've talked a little bit about it, but I
• 18:40
  picked up honey Stinger, so I am going to try it because I feel
• 18:43
  like I just have to and I'm still on the hunt for Morton
• 18:46
  gels. Everybody keeps D Ming me saying
• 18:48
  that that's their favorite. We've talked about how like the
• 18:50
  consistency is a little bit like, I don't want to say
• 18:52
  unnerving, but a little bit alarming maybe to us so that
• 18:55
  we've kind of stayed away from it.
• 18:56
  But I'm having the hardest time finding like a single trial
• 18:59
  packet. So that's the one I'm I'm kind
• 19:01
  of on the hunt for. So if you're local to Arizona
• 19:03
  and you know a place that I can pick up a single pack of a
• 19:06
  Morton gel, please let me know because I have been to what
• 19:08
  feels like every running store. I've been to Scheels, I've been
• 19:10
  to REI, I've been to so many places.
• 19:12
  So let me know if. You have not found one by April.
• 19:16
  I will bring you one because I'll see you in April.
• 19:18
  Yes, Oh my gosh yes please do. Who knew it would be so hard to
• 19:21
  find gels like that? I was actually shocked that I
• 19:23
  was able to find one at my local running store because I found
• 19:26
  them at one location but not at the other of the same like chain
• 19:29
  he was posted. Yes, I will definitely.
• 19:32
  I will continue to update all of you here on the More Carbs
• 19:35
  podcast about my fueling saga as it comes into my marathon.
• 19:38
  And Riley, we can't wait to hear about your success in your party
• 19:41
  pace half marathon this weekend. We'll probably do an episode
• 19:44
  where Riley shares a little bit more about like her fueling what
• 19:46
  worked for her and how all of that kind of came together in
• 19:49
  hopefully a very successful way. Thank you so much for listening
• 19:52
  to this episode of the Eat More Carbs podcast.
• 19:54
  As I mentioned before, if you have questions for Riley and I,
• 19:56
  please leave them in the comments of this podcast or DM
• 19:58
  us on Instagram. You can find Riley at Easy
• 20:00
  Sports Nutrition. You can find me at Jenna Fisher
• 20:03
  Nutrition. Thanks so much for listening.
• 20:05
  Please make sure you rate, subscribe and review.
• 20:07
  And as always, remember to eat More Carbs.