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120. How To Navigate a Summer BBQ While Trying to Get Your Period Back · 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 get your period back
• 0:24
  and keep it. You can apply now to get started
• 0:26
  in our program, and we'll leave the link for the program below
• 0:28
  if you're not quite ready for that one-on-one approach.
• 0:30
  That's exactly why we. Created the Period Recovery
• 0:32
  Guide it's designed to support. The girlies working on period.
• 0:34
  Recovery, specifically if you've lost it due to.
• 0:36
  Hypothalamic 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
  specifically, we talk about how to get your period back if
• 1:00
  you've lost it due to hypothalamic amenorrhea.
• 1:03
  On today's episode, we're talking about navigating 4th of
• 1:05
  July summer barbecues and things like that when you were on a
• 1:08
  period recovery journey. Before we get into some of the
• 1:10
  content today and before we get into some of the questions
• 1:12
  today, we're going to do our high and low.
• 1:13
  So sharing just a little bit about our week, the good, and
• 1:15
  the parts we wish had gone a little bit differently.
• 1:17
  Riley, as always, can you kick us off?
• 1:18
  My high and my low are the same story.
• 1:20
  Love it. I'm really excited to share it
• 1:22
  with you. My training has officially begun
• 1:24
  for the New York Marathon. But that also means my training
• 1:26
  has officially begun for the New York Marathon.
• 1:29
  Oh my gosh, I'm so. Excited.
• 1:31
  This is so exciting. This is training officially for
• 1:34
  your first full marathon. I know that you had plans to do
• 1:37
  a full marathon previously, but then the lovely gift of Charlie.
• 1:41
  And so you didn't end up running that you deferred running that
• 1:44
  marathon and you ran the half the year later.
• 1:46
  So how are you feeling about starting training?
• 1:49
  Have you like looked ahead at your training plan?
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  I know you so like what are you thinking?
• 1:52
  What are you feeling? I'm trying to.
• 1:54
  Like take it piece by piece because I think if I like look
• 1:57
  too far ahead, I'm going to get stressed because I'm going to be
• 1:59
  like, how can I run this mileage?
• 2:01
  How can I do all of these things?
• 2:03
  So I'm trying to take it week by week.
• 2:05
  And I felt really good up until this point because my goal was
• 2:08
  to really try to get to like 25 to 30 miles per week and still
• 2:11
  be able to strength train and not feel like exhausted all the
• 2:14
  time. I'm excited moving into that.
• 2:17
  I have like mixed feelings. I feel like this is how it is
• 2:19
  when you have a goal, no matter what your goal is.
• 2:21
  Like some days you're like, I freaking got this.
• 2:23
  Let's go. I'm on top of the world.
• 2:25
  And then other days you're like, this sucks.
• 2:27
  I'm over it. I'm I'm done with it, right?
• 2:30
  We see this all the time in period recovery.
• 2:31
  I think it's just going to be like depending on the day,
• 2:34
  right? Right now I'm feeling good.
• 2:35
  In a week, maybe I'll be like, why did I sign up for this?
• 2:37
  But I'm excited. I'm super excited and I cannot
• 2:40
  wait to hear about how training goes and how running the actual
• 2:43
  marathon goes. We will continue to have Riley
• 2:46
  share all of these updates along the way.
• 2:48
  Well, we're super excited to cheer you on and learn about
• 2:51
  like what mileage looks like for you, what tapering looks like
• 2:54
  for you, and following you along through this journey for running
• 2:57
  the New York City Marathon. Personally, I am so excited to
• 3:00
  hear about this experience. This is such like a huge,
• 3:03
  exciting race. It's one of the world's majors
• 3:05
  and for this to be your first marathon, like that's so
• 3:07
  exciting and I can't wait to like secondhand experience it.
• 3:10
  I've joked multiple times that I'm going to fly out there and
• 3:12
  watch you run it just because like it's even amazing to be a
• 3:15
  spectator at a race like this, like the running community and
• 3:17
  things like that. It's just so fun.
• 3:19
  So I love that. OK, why secretly want you to go
• 3:22
  to New York so that I can see you 3 times this year?
• 3:26
  We need that. We definitely need that.
• 3:27
  Plus, you know, I'm not saying that Robbie wouldn't be a great
• 3:30
  sports dietitian on the sidelines, but I would have got
• 3:32
  you on the side for what you need for nutrition and hydration
• 3:35
  along the course. Also wouldn't get as mad at you
• 3:38
  as I would at him. Like we've not to get
• 3:41
  sidetracked, but Robbie's really great.
• 3:43
  He's so supportive of me and something that we've been doing
• 3:45
  lately, which is like kind of funny, but I feel like you and
• 3:47
  no one might do this too. But we've been doing a lot of
• 3:49
  research on the marathon and you can actually watch somebody run
• 3:54
  the entire marathon. Like people record themselves
• 3:56
  like from start to finish. And because Rob's was looking it
• 3:59
  up because he was like where can I see you?
• 4:01
  Where can I spectate? People will literally record
• 4:04
  their entire route and it's actually insane because the
• 4:07
  entire route it's I mean it's 26.2 miles.
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  Besides the bridges are packed with people on the side.
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  Like every single St. has like all these people, everybody's
• 4:18
  cheering. And it's just like, like you
• 4:19
  mentioned, like such a cool environment.
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  I think that's one of the best things about running a marathon
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  is when you have a good crowd to help push you along.
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  Because I have run races before that haven't been as heavily
• 4:30
  spectated in those moments when you're out what it feels like in
• 4:32
  the middle of nowhere and maybe not a lot of runners around to
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  help, like lift your spirits in the middle of like long mileage,
• 4:38
  that can get kind of hard. So I am so excited that you have
• 4:41
  a great race to run. And I know this is going to be
• 4:44
  such a good one for you. I'm so excited for you.
• 4:46
  Thanks. I'm excited.
• 4:47
  I cannot get hurt. How about you?
• 4:49
  How's your week going? Oh my gosh.
• 4:50
  OK, I have to share this story. My high real quick.
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  I will say that is just that summertime is such a great time
• 4:55
  because we get to see friends and family.
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  There's weddings and travel and all sorts of stuff.
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  So just very, very thankful that we have the ability to see
• 5:02
  family and friends that don't necessarily live close to us.
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  So that's my high, my low. This is my story.
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  My dog George always involved in a low for sure but he is not a
• 5:11
  dog that barks. He does not bark at the door.
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  He does not bark at all. Like he just doesn't bark.
• 5:16
  On a very few rare occasions have I heard George bark, very
• 5:20
  few like I could count on a single hand.
• 5:22
  Sometimes George will sleep in our bedroom with us other times
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  he will not and when he doesn't we shut our bedroom door and he
• 5:27
  just like wanders around the house.
• 5:28
  He has free range. The other night in the middle of
• 5:31
  the night, like 2:00 AM, George barks at our door and I am very
• 5:35
  startled woken up because I'm like, what is happening?
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  Like is there someone in the house?
• 5:39
  Is there something in the house? Like this is so unusual for
• 5:42
  George to bark and bark in the middle of the night at our door.
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  So I'm already like a little unnerved.
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  My husband gets up to like check on everything.
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  He lets George in our room. George comes and like checks on
• 5:50
  me, lays down and I'm like my heart is racing because I'm
• 5:53
  like, there's someone in the house like there.
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  This is so unusual for George to bark in the middle of the night.
• 5:58
  So Nolan does like a check around.
• 5:59
  He's like everything's fine. It's all good.
• 6:01
  But he leaves the bedroom door open just in case George wants
• 6:04
  to go back out, which is what we usually do.
• 6:07
  So he comes, gets back in bed. I'm starting to finally like,
• 6:09
  calm down. I'm like, OK, there's nothing
• 6:11
  wrong. It was just a weird thing that
• 6:13
  George wanted to come in here and didn't know how to tell us
• 6:15
  to open the door. And so I'm finally, like, OK, my
• 6:17
  heart rate is finally coming down.
• 6:19
  Our AC kicks on, and it creates a draft that causes our bedroom
• 6:23
  door to slam shut. And I'm like, right at that
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  point where you're starting to fall asleep, but not totally
• 6:29
  asleep. And it startled me so bad.
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  And my heart rate got up so high that I could not fall back
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  asleep after that. At that moment, the door shut.
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  I was like, someone's in the room.
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  This is it. I've watched too many murder
• 6:41
  documentaries. I've listened to too much true
• 6:43
  crime podcast. And I was like, I need to be
• 6:45
  ready to fight. Like my fight or flight response
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  was kicked on so high and I could not fall back asleep out
• 6:50
  of that. George and Nolan were totally
• 6:51
  fine. Me, no, I did not sleep.
• 6:54
  I've been so jumpy that like we had a bird fly into our window
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  and it was like in the evening we were eating dinner and I got
• 7:00
  so freaked out. So like the smallest noises and
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  things like that are making me so jumpy right now because of
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  what happened the other night. And I'm not sleeping well
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  because I'm like concerned because I don't know, my brain
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  is doing something really weird with thinking that something's
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  happening that's not in my house right now.
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  So that's my will is that I'm not sleeping well because of my
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  dog who doesn't do anything wrong.
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  Like he didn't do anything. He just wanted to be LED.
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  In the room and I'm sure no one and George are fast asleep every
• 7:24
  night. Of course.
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  Yeah. So that's my love.
• 7:26
  But anyway, hopefully I get some better sleep.
• 7:28
  And today's episode, we are going to be talking about
• 7:31
  navigating summer barbecues, 4th of July and all of that fun
• 7:34
  stuff that happens this summer while you were on a period
• 7:36
  recovery journey. Happy almost. 4th of July, yeah.
• 7:39
  Yeah, it's summer. I feel like it's officially
• 7:42
  summer like after the 4th. Of July that's so true yeah and
• 7:44
  4th of July is just a lot of fun but we're going to talk about
• 7:47
  like how to navigate 4th of July summer barbecues when you on a
• 7:50
  period recovery journey before. We do that though.
• 7:52
  What are your plans for the 4th? I am going to be in Oklahoma
• 7:55
  with my sister and her family which is super fun.
• 7:58
  I have two nieces and I love them both dearly and to like
• 8:01
  just watch them get to experience like the magic that
• 8:03
  is fireworks and the 4th of July and sparklers and BBQ is just so
• 8:07
  fun, fun. Like there's just something like
• 8:08
  so fun about watching like a child experience it for the
• 8:11
  first time and like all of that good stuff and like watching
• 8:13
  them create their own family traditions.
• 8:15
  I'm sure you probably feel similarly about watching your
• 8:17
  own daughter get to experience like those fun first time
• 8:19
  tradition type of things. Yeah, it's just so fun, like to
• 8:22
  witness like the world through our kids eyes and like a child's
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  eyes because they're so excited and they're so like enthralled
• 8:28
  with everything. I love that.
• 8:29
  What are you guys doing for the 1st July?
• 8:31
  We're just going to the mountains, get me into the
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  nature, get me into the woods. We just rented like an Airbnb,
• 8:36
  so we can go up there and we'll do some like stuff on the water
• 8:39
  and we'll go hiking and the dogs, like don't do well with
• 8:41
  fireworks. So trying to like get a little
• 8:44
  bit farther away from civilization just to help them
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  out a little bit. So smart.
• 8:47
  What are some of your biggest tips for navigating period
• 8:50
  recovery during some of these summer BBQ seasons?
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  I think this time is so hard. I think like summer is maybe one
• 8:57
  of the most challenging times to work on period recovery.
• 9:00
  I think a lot of the time, like athletes really strive on
• 9:03
  structure and there's not a lot of structure when there's like
• 9:05
  holidays and vacations and maybe, you know, you're not at
• 9:09
  school or your work schedule is a little bit different.
• 9:11
  I know some people have lightened loads for summer and I
• 9:13
  think this can be something that's like really challenging
• 9:16
  to navigate. Yeah, it can be really, really
• 9:18
  challenging. I also feel like just summertime
• 9:20
  in general is, you know, you're with a lot of family, you're
• 9:22
  with a lot of friends. Like it's really easy to even,
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  like, sit down next to someone that you are familiar with and
• 9:27
  maybe familiar with their training load or what their
• 9:29
  goals are and compare your plate to someone else's.
• 9:32
  I feel like that's really common or really easy to do this time
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  of year. Just like being around people
• 9:37
  that you're maybe not used to being around, I think can bring
• 9:39
  up a lot of like feelings and comments.
• 9:42
  It can just be not the best just puts us maybe like not in the
• 9:46
  best mindset totally. How do you help athletes
• 9:48
  navigate those kind of unfamiliar feelings that they
• 9:51
  might be experiencing this time of year?
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  I think the first thing is, is we have to give ourselves like
• 9:55
  some grace a lot of the time as athletes.
• 9:58
  You want to be perfect, right? Like you want to again, like
• 10:01
  have the perfect training schedule, have the perfect
• 10:04
  fueling patterns, like you want to be perfect.
• 10:06
  And you also so are used to like trying harder, I feel like at
• 10:09
  certain things and like getting immediate results.
• 10:12
  And that's not the case with period recovery.
• 10:14
  So I think you need to like maybe take a step back, give
• 10:17
  yourself some grace and understand that like you are
• 10:19
  doing the best that you can right now and this set of
• 10:22
  circumstances. I think that brings up a really
• 10:24
  good point about how you can only do so much when like some
• 10:28
  of the things that are controlled for you.
• 10:30
  Like, I know that there's a lot of nerves or a lot of maybe
• 10:33
  heightened anticipation about walking into a BBQ or a family
• 10:36
  meal where you don't cook everything yourself and there's
• 10:39
  a lot of options and you don't really know what to put on your
• 10:41
  plate and things like that. What are methods that you have
• 10:44
  seen athletes like implement for those types of scenarios to help
• 10:47
  them navigate like kind of an overwhelming food scene?
• 10:51
  It is an overwhelming food scene.
• 10:53
  I like kind of you described that because it can be super
• 10:56
  overwhelming when you're used to eating like certain foods and
• 10:59
  then you go to this like summer barbecue and there's all these
• 11:02
  new foods, there's this whole table of food.
• 11:05
  It can be so overwhelming. Something that we talked about
• 11:07
  in our period recovery program is the performance pipe method.
• 11:10
  And if you have been listening to this podcast or if you have
• 11:13
  been following us on social media, we do talk a lot about
• 11:16
  the performance plate method on those platforms.
• 11:18
  When we look at the performance plate method, it's really about
• 11:20
  like teaching you the ratios on how to plate your food.
• 11:23
  On our period recovery program, most of our athletes go a lot
• 11:26
  more in depth, but eventually they like almost transition to
• 11:29
  the performance plate method because it is such an easy way
• 11:31
  to approach fueling. And I think in situations like
• 11:35
  this, this is a great guideline to fall back onto.
• 11:38
  A lot of our athletes like love a base day plate and that's
• 11:41
  where we often recommend people start.
• 11:43
  And that's just making 1/3 of your plate carbohydrates or
• 11:45
  grains and starches, 1/3 of your plate color or fruits or
• 11:48
  vegetables, and then 1/3 of your plate protein.
• 11:51
  And I think that kind of having this one third, one third, one
• 11:54
  third in your mind when you're going to these events can help
• 11:57
  you get in all of your essential nutrients.
• 11:59
  You can add different things to those components, like it
• 12:01
  doesn't have to be just one third of your plate is only the
• 12:05
  kale salad that someone made, like it can be kale salad and
• 12:08
  fruit salad. It can be both things and you
• 12:10
  can try multiple things that sound appealing or sound
• 12:12
  interesting to. You, I love that.
• 12:14
  So Jenna, if you are using the performance weight method and if
• 12:17
  you're going to a barbecue in Oklahoma, what are you putting
• 12:21
  on your plate? Oh, I'm so glad that you asked.
• 12:22
  I love summer BBQ food. I love a hamburger.
• 12:25
  I love a cheeseburger specifically.
• 12:27
  Like I want this is OK, you didn't ask for this, but I'm not
• 12:30
  really a big cheese person. I don't like cheese unless it's
• 12:33
  on a burger, then I'm like, yes, I want a cheeseburger.
• 12:35
  I know that's kind of weird. Like I don't like cheese on my
• 12:37
  sandwiches. Like I don't know, I'm just
• 12:39
  weird like that, I guess. But I love cheeseburgers.
• 12:41
  So that would definitely be part of my protein and then a little
• 12:44
  bit carbohydrate as well because I've got a bun on that too.
• 12:47
  I'm not doing like a lettuce bun or anything like that.
• 12:48
  Like I want a cheeseburger with a bun and then and I love summer
• 12:51
  fruits specifically, like watermelon just screams 4th of
• 12:55
  July for me. So I'm definitely going to have
• 12:57
  some of that on there. And then I'm always going to
• 12:59
  have a s'mores. Like I feel like that's
• 13:00
  something that my family always does for 4th of July as we roast
• 13:03
  marshmallows, sub of chocolate. I love to make mine with like a
• 13:05
  Reese's peanut butter cup, marshmallow, Graham cracker, all
• 13:08
  the goods. That's definitely what's going
• 13:09
  to be on there. And then whatever else that my
• 13:11
  sister has cooked up because she's such a phenomenal cook,
• 13:14
  I'm probably going to want to try it too.
• 13:15
  So making sure that that's all part of my plate and I'm
• 13:17
  incorporating all of the foods that I want to try, but also the
• 13:20
  ones that feel good and nourishing to me.
• 13:22
  Look at. You getting fancy with a Reese's
• 13:23
  on the S'mores? What a great idea.
• 13:25
  I can't take credit for that. That's not my original idea.
• 13:27
  What about you? What are you putting on your 4th
• 13:28
  of July plate? I'm agreeing with you that I'm
• 13:30
  putting watermelon on my plate like that is like I feel like if
• 13:33
  I'm not, if I don't have watermelon at a BBQ, like it's
• 13:35
  not a BBQ I'm like I need watermelon.
• 13:38
  Yes, yes. I don't know why.
• 13:39
  It's so interesting because I would also say that I'm a
• 13:42
  cheeseburger person, but usually when you go to barbecues, like
• 13:44
  people offer you like a hot dog or a burger, and I'm always
• 13:47
  picking hot dog. Like I really.
• 13:50
  Yeah, I'm always hot dog. Oh my gosh, wait, I love this.
• 13:53
  Do you put toppings on your hot dog or are you somebody that
• 13:56
  eats it plain? Oh, so this is a really
• 13:58
  interesting question because there is this like hot dog
• 14:02
  situation in LA. Anytime you go to like a
• 14:05
  sporting event, after you like leave the arena, they're always
• 14:08
  selling hot dogs outside on these little carts and there's
• 14:11
  no hygiene score. But there's a hot dog and it's
• 14:14
  wrapped in bacon and there's Peppers and onions and Mayo on
• 14:18
  top of the hot dog. And it is like the hot dog.
• 14:21
  It is so good. And you have to do it.
• 14:23
  Like if you're in LA and you go to a sporting event and you go
• 14:25
  outside and you see the ladies with the hot dog cart, it's like
• 14:27
  you have to get a hot dog. It is part of the like LA sports
• 14:30
  experience, I feel. Like I have missed out
• 14:33
  tremendously from being in Los Angeles and never trying this.
• 14:37
  That sounds incredible, yes. And they only take cash.
• 14:40
  Like you have to kind of barter with them a little bit, but
• 14:42
  like, it's just always so good. So like, that is like my ideal
• 14:47
  hot dog situation. Is that usually happening at a
• 14:49
  summer BBQ? No, but obviously I'm very
• 14:51
  passionate about my hot dog situation.
• 14:53
  So yes, I'm having toppings on. It might be ketchup, it might be
• 14:55
  mustard, or I might be getting this fancy hot dog from LA.
• 14:58
  Oh my gosh, right. I love that.
• 14:59
  OK, so we've got watermelon hot dog.
• 15:01
  Are you putting anything else? Are you looking forward to any
• 15:03
  other like traditional BBQ foods for 4th of July?
• 15:06
  I'm probably getting some sort of like chip or salty option on
• 15:10
  the side to like you have to kind of eat a chip when you go
• 15:13
  to a you go to a summer BBQ. Right, you got to get a BBQ
• 15:15
  flavored chip I think. It's the salt I need the
• 15:17
  electrolytes. I love that.
• 15:19
  Perfect. Now that we've built our plates
• 15:21
  for 4th of July, what other recommendations do you have for
• 15:23
  someone working through period recovery who might be at their
• 15:26
  summer BBQ or their first, you know, summer gathering,
• 15:28
  navigating period recovery at the same time?
• 15:30
  So. You mentioned this a little bit
• 15:31
  earlier, but I think really focusing on what you're doing.
• 15:34
  So keeping your eyes on your own plate.
• 15:36
  Again, controlling what you can control.
• 15:38
  You're an athlete and you probably are going to have eyes
• 15:41
  on you. So people are probably going to
• 15:43
  be looking at how you're feeling, the options that you're
• 15:45
  choosing. And this can be something that's
• 15:47
  really overwhelming and intimidating, especially if
• 15:49
  you're going to get comments on your plate.
• 15:51
  So I think mentally preparing for that almost, even though
• 15:54
  it's not right, people are making those comments, they're
• 15:56
  probably going to happen. So just reminding yourself like,
• 15:59
  you know what your body needs, you know how to fuel your needs
• 16:03
  are going to be different than others around you.
• 16:05
  We've talked about this a lot on this podcast, yes, before.
• 16:07
  But if someone has comments about your fueling or about the
• 16:10
  choices that you're making with your feeling that you don't have
• 16:12
  to have a conversation if it doesn't feel right for you.
• 16:15
  And of course, like if you're ready to have that conversation,
• 16:17
  yes, of course, please do. But you don't have to have a
• 16:19
  conversation about it or explain any of the reasons why you're
• 16:22
  making the choices that you're making with your feeling.
• 16:24
  Yes, as dietitians, we get these questions and comments all of
• 16:27
  the time. Something that I've found really
• 16:29
  helpful personally is like coming up with almost like can
• 16:33
  responses and like preparation for getting this feedback.
• 16:36
  And they're not mean things, but like, I'm not gonna engage in
• 16:39
  this conversation, right? Like if you say something
• 16:41
  negative about food in front of my daughter, like that might be
• 16:44
  a different situation because I don't want that.
• 16:46
  I don't hold space for that. But like, you can come at me,
• 16:48
  I'm fine. Like no big deal.
• 16:50
  So I think like coming up with some like practice like, you
• 16:53
  know, responses or things like that to just to kind of help
• 16:56
  navigate those comments when they come your way.
• 16:58
  Do you have a go to one liner for when someone makes a comment
• 17:01
  about what you're choosing to put on your plate?
• 17:02
  I'll answer this through an athlete lens because I think
• 17:05
  that would probably be more helpful.
• 17:06
  A lot of athletes have found something like when people make
• 17:09
  comments like, thanks, I'm feeling my body properly, or
• 17:12
  like, thank you. I have different needs as an
• 17:14
  athlete. I'm being nice about it, right?
• 17:16
  Like coming up with something that pleasant, but then almost
• 17:19
  kind of like shutting down the conversation a little bit.
• 17:21
  I like that do. You practice anything similar?
• 17:24
  If I'm receiving a comment about what I'm putting on my plate or
• 17:26
  how I'm choosing to feel my body, I just simply respond with
• 17:29
  Yep, all food fits and then I move on.
• 17:31
  I love that. It's my motto with fueling, I
• 17:32
  guess. It's really good advice.
• 17:35
  Thanks, I've had a couple practice runs using it for sure.
• 17:38
  She's had a little bit of practice.
• 17:40
  What else do you recommend for helping navigate period recovery
• 17:43
  and summer BBQ season? Then this is something that you
• 17:45
  also mentioned before, but it can be really overwhelming when
• 17:48
  you're looking at a huge table of food.
• 17:50
  So keeping it simple, right? Keeping it simple, keeping to
• 17:53
  the basics. And I also think too like you
• 17:55
  can always go back, right? So like, if you're feeling like
• 17:58
  overwhelmed by the choices, like grab a couple of things on your
• 18:01
  plate, eat your food, see how you're feeling, and you can
• 18:03
  always go back. I love that you can always go
• 18:05
  back is such a good reminder to yourself that like you don't
• 18:08
  need to fit everything in or be perfect with your fueling your
• 18:11
  first go round. And if you start to feel
• 18:13
  overwhelmed halfway through, just like Riley said, go sit
• 18:15
  down, have a couple bites, see what feels good, and then go
• 18:18
  back for more when you do feel better about it.
• 18:20
  Like we just talked about with comments, actually I have a kind
• 18:22
  of a little bit of a personal story with this because I'm one
• 18:25
  of those people that like I'll put a couple things on my plate
• 18:27
  and like again, I can always go back.
• 18:29
  And one time I was, like at a social kind of like situation,
• 18:32
  and I was out of dinner, and I was doing this because we were
• 18:34
  plating our food separately from the table.
• 18:36
  And somebody was like, wow, you eat like a squirrel?
• 18:38
  And I was like, what? How do I eat like a squirrel?
• 18:40
  Like, well, you just, like, put a little bit on your plate and
• 18:42
  then you go back. I'm like, well, yeah.
• 18:43
  Because like, I'm listening to my body.
• 18:45
  Thank you. I'm honored, actually.
• 18:46
  Thank you. Thank you.
• 18:47
  What a compliment, what a high compliment.
• 18:49
  Thank you so much. When you are looking at those
• 18:51
  tables that can be slightly overwhelming food scenes when
• 18:53
  there are just so many options. Don't let that fear or that like
• 18:57
  overwhelming sense of like options stop you from staying
• 19:00
  consistent with your period recovery journey.
• 19:02
  Riley and I talk about so often how important consistency is
• 19:05
  with fueling your body. Consistently having meals and
• 19:08
  snacks throughout the day, but then staying consistent over a
• 19:10
  longer period of time. Even if food situations or food
• 19:13
  scenarios feel overwhelming, don't allow that to be the thing
• 19:16
  that stops you from being consistent that day in your
• 19:18
  period recovery journey. There are always options and
• 19:21
  even if it's not a quote UN quote perfect day of fueling,
• 19:23
  you can still remain consistent with fueling your body.
• 19:26
  And that's something that we often talk about on this
• 19:27
  podcast. And if you have listened to
• 19:29
  other episodes, you will have heard us talk about this
• 19:31
  multiple times. But that consistency piece is
• 19:34
  so, so, so important. And it's not really what you're
• 19:37
  doing at one specific meal. It's the trend overtime.
• 19:41
  So how are you consistently fueling your body?
• 19:44
  How is it like day-to-day today or week to week to week or month
• 19:47
  to month to month? It's not just like in a six hour
• 19:49
  period of time. Yes, so true Is there anything
• 19:52
  else like final tips that you have for navigating summer
• 19:55
  barbecues summer like gathering season, which is like fully upon
• 19:58
  us right now when you are navigating period recovery the.
• 20:01
  Last thing I'm going to say is you are still an athlete and you
• 20:04
  have to fuel your body like 1. If you have a summer BBQ planned
• 20:08
  or you have a holiday event, that doesn't mean that you're
• 20:11
  not an athlete. So aside from fueling properly
• 20:14
  during your summer BBQ, we have to make sure that you're feeling
• 20:17
  properly throughout the day. You shouldn't be saving up air
• 20:20
  quotes. You're watching the video feed
• 20:22
  right now. You see it, but you shouldn't be
• 20:23
  saving up for your summer BBQ. You should still be eating
• 20:26
  before training. You should still be bookending
• 20:28
  your training sessions with carbohydrates and carbohydrates
• 20:31
  and protein. You should still be hydrating.
• 20:33
  You should be still consuming your electrolytes.
• 20:35
  You are still an athlete and if you are listening to this
• 20:37
  podcast, your goal was to probably still get your period
• 20:40
  back, so those two things should not maybe disappear on summer
• 20:44
  BBQ days. We have plenty of resources
• 20:46
  about how to build a fueling timeline around a morning
• 20:49
  session or an afternoon session on Instagram.
• 20:51
  So you can give either Riley and Eyes Instagrams a scroll and
• 20:54
  probably find something that can help you navigate setting up a
• 20:56
  successful day with a BBQ or some type of holiday meal worked
• 21:01
  in. Thank you so much for listening
• 21:02
  to this episode all about getting your period back while
• 21:04
  navigating summer barbecues season.
• 21:06
  If you do have questions for Riley and I, please reach out to
• 21:08
  us. You can find us online.
• 21:09
  You can find Riley at easy sports dot nutrition and you can
• 21:12
  find me at Jenna dot Fisher dot nutrition.
• 21:14
  Thank you so much for listening. Please make sure you rate,
• 21:16
  subscribe and review. And as always, remember to eat
• 21:18
  more carbs.