Latest / Eat More Carbs | A Period Recovery Podcast / 150. How To Get Your Period Back in 2026

Transcript

150. How To Get Your Period Back in 2026 · 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 or may not
0:13
apply to your situation. If you are looking for
0:15
personalized guidance, be sure to apply to our period recovery
0:18
nutrition coaching program. Our four month period recovery
0:20
program is designed to help you sustainably get your period back
0:23
and keep it. You can apply now to get started
0:25
in our program and we'll leave the link for the program below.
0:27
This is the Eat more Carbs podcast.
0:34
Hello and welcome back. This is the More Carbs podcast.
0:37
We are a team of dietitians and we talk every Thursday about
0:40
sports nutrition for the girlies.
0:42
My name is Jenna and I host this.
0:43
Podcast and my name is Riley. You'll also see me on this
0:46
podcast. I am the owner and founder of
0:48
Steady State Performance Nutrition.
0:50
We specialize in helping female athletes recover from low energy
0:53
availability and together along with Lily Rhymer, we are team
0:55
steady state. Before we get into today's
0:57
episode, we are going to do our high and low, so sharing just a
0:59
little a little bit about our week, the good and the parts we
1:01
wish had gone a little bit differently.
1:03
As always, Riley, can you kick us off?
1:04
I don't know how you feel, but I just feel like it's been a week.
1:08
If y'all can hear I'm very measly, I'm sick.
1:11
If you're watching on the video platform, I do look like a
1:14
Rudolph a little bit with my nose.
1:16
So it's just been a week. I think like at least you know,
1:19
close at home. I've been sick, Charlie's been
1:21
sick, we've been snowed in also like you know, I think just like
1:25
everything that's happening right now in the world is really
1:27
heavy. I was actually thinking about
1:29
like what's my my high and my low this week?
1:31
And I just feel like I don't know if I have one.
1:33
Like I feel like there's just, there's just a lot going on
1:36
right now. Some of it's a high and some of
1:38
it's a low. I feel like it's all kind of
1:39
just Gray right now. Not sure how you're feeling?
1:41
Really glad that you said this because I've felt very
1:44
similarly. I've even found that it's really
1:46
hard for me to be like on social media in any form, whether that
1:49
be like as a consumer or as someone who's posting.
1:51
Like obviously we post a lot on our food accounts and things
1:54
like that, but I've had such a hard time just being on social
1:56
media. I was thinking too, right before
1:58
we got on this call, I was like, man, what is my high?
2:00
What is my low? And everything seems really
2:02
trivial from like that perspective of like what's going
2:05
on in my life. And yeah, of course I could
2:06
share something funny about how like I've overjoined a book club
2:09
or something like that, but I'm really having a hard time
2:12
finding anything that feels of substance to share this week, I
2:15
think. Yeah, I agree again, Like I was
2:17
thinking about stuff and I was like, Dang, like it just seems
2:19
again, it's so trivial and I think it's such a privilege,
2:22
right, that we're able to joke about not having something funny
2:25
to talk. About right where?
2:27
When we look at others, you know, this is this is what
2:29
they're living day-to-day and we have the privilege that we can,
2:32
you know, turn off social or, you know, go talk with our
2:34
families or things like that. And not everybody has that
2:36
opportunity. So I just think it's hard.
2:39
So I do think that is a big low, right, Just everything that's
2:42
happening right now. But I do think that there is a
2:44
lot of positive light with it. And I do think that's maybe like
2:46
my high related to the situation because.
2:49
There's a lot of. Bad people out there, but
2:50
there's so many good people out there too.
2:52
And I do think when controversy comes up or these tough times
2:55
come up, people's true colors really show.
2:58
And I do feel really inspired by all the good.
3:01
And we never want something bad to happen so that people can
3:03
show up and be good. But I do think that there has
3:05
been so much good in response to some of the bad things that have
3:08
happened that like I do have hope for the future.
3:11
Completely agree with you. Not that we want bad things to
3:13
happen to help remind people that there is good in the world.
3:16
It does show us true colors sometimes.
3:18
It does do a good job of reminding us for like I think
3:20
the other day you shared like good news on your story and
3:22
things like that of like people who are out there reminding
3:25
people that there is still good that exists even when the world
3:28
feels the way that it does right now.
3:29
And Even so far as little things that happen from like a
3:32
day-to-day perspective, as far as something you've done for me
3:35
or all of that good stuff like that is small.
3:37
It's not insignificant. Like every small act like
3:41
matters again, like continuing to like always just try to bring
3:44
good to our lives and to others and like be good people and for
3:47
others. We obviously try to do that with
3:49
our clients and our athletes and what we're doing on social and
3:52
just in our day-to-day lives. But I do think there's been a
3:54
lot of like really big acts of kindness.
3:56
I don't know it just it does, like I mentioned earlier, give
3:59
me a lot of hope. Is such a powerful thing and I
4:01
think a very underestimated thing.
4:03
I agree. So yeah, I guess a little bit, I
4:05
don't know if you have a high or low, but I feel like we're kind
4:07
of on the same page today and we didn't plan this at all.
4:11
But I don't know, I feel like it's just a little bit of a
4:13
different high end load this week.
4:14
I agree this is kind of a different start to our episode
4:17
today. We do have a pre recorded
4:19
episode about getting your period back that we are going to
4:21
share after this. But just as a reminder, like
4:23
Riley and I are always here from a support standpoint.
4:26
And as a reminder to like, it's not selfish to take care of
4:28
yourself and it's not selfish to still be on this period recovery
4:31
journey. My mom always says something to
4:33
me. She said it to me for a while.
4:35
And I think it's really, really hits differently now that I'm a
4:37
mom. But she always talks about how,
4:39
like, you have to put your oxygen mask on before you put on
4:42
others. And so you do need to still take
4:44
care of yourself. You still need to fuel.
4:45
You still need to, you know, give yourself self love and then
4:48
we look out and help others. So we will still be sharing
4:51
today's episode. On today's episode, we are
4:53
talking about how to get your period back in 2026.
4:56
Chances are high if you're listening to this podcast,
4:58
you're a female athlete and you don't have a period.
5:01
So we're going to be talking through loss of a period today
5:03
and what you need to do in order to get your period back and then
5:05
keep it. First, we know that period loss
5:07
can be really difficult. And we also know that the
5:09
process of getting your period back can be really challenging,
5:12
really intimidating. So we're here to hopefully make
5:14
that process just a little bit easier.
5:16
If you're a new listener to the podcast, we do use a lot of
5:18
acronyms when we're talking about period loss and things
5:20
like that. So before we jump into how to
5:23
help you get your period back in this new year, Riley, do you
5:26
mind kind of defining some of the terms that we talk about
5:29
specifically on this podcast like HA Reds and L EA and how
5:32
those all kind of tie together when we're looking at loss of a
5:35
period? Yes, and if you're new, welcome
5:37
to the podcast. First off, I'm going to start
5:40
with HA or hypothalmic amenorrhea.
5:43
Amenorrhea is defined by a loss of a normal menstrual cycle.
5:48
This happens for a variety of different reasons.
5:50
And when we're talking about HA or hypothalmic amenorrhea
5:53
specifically on this podcast, we are discussing it in response to
5:57
low energy availability. So when you have low energy
6:00
availability or your body is in a negative energy balance, the
6:02
energy coming in is not enough to fuel the energy demands of
6:06
the body. So when we look at how we're
6:08
expending energy as a person and as an there's multiple different
6:12
ways. So there's exercise, which is
6:14
one of the big ones. We have maybe non intentional
6:17
exercise. So just like normal movement.
6:19
If you're watching the video stream right now, I will be
6:21
talking with my hands a lot, right?
6:23
So that is movement that is not classified as exercise.
6:26
Both of those things together are going to make a big impact
6:29
on the energy going out. And if you don't have enough
6:31
energy to fuel those activities, your body's going to do what it
6:35
can to survive. And often what happens is your
6:37
body will down regulate certain systems in order to preserve
6:40
energy. This tying back to what we kind
6:42
of started off with is going to result in not having a menstrual
6:45
cycle. When we look at HA or we look at
6:48
hypothalmic amenorrhea, there's two main types.
6:51
We have primary amenorrhea, which is no menstrual cycle by
6:54
the age of 15. And then we have a secondary
6:57
amenorrhea, which is a loss of a menstrual cycle for three
7:00
consecutive months. How do both of those things tie
7:03
into Reds? Because Reds is a term that we
7:05
hear a lot in the performance world.
7:06
So how do those things correlate to HA and loss of?
7:09
A period. Hypothalmic amenorrhea or HA or
7:12
loss of a menstrual cycle is going to be one of the symptoms
7:15
of Reds or relative energy deficiency in sport.
7:18
And this is basically a combination of symptoms or I
7:21
could say like a cluster of symptoms that happen when an
7:24
athlete is in prolonged low energy availability.
7:28
With athletes specifically, energy demands are so high
7:31
because of training, and oftentimes athletes struggle
7:34
with meeting the energy needs demanded by sports.
7:37
So when we're thinking about Reds, does Reds only apply to
7:40
female athletes? No, actually, obviously
7:42
hypothalbic amenorrhea only applies to female athletes or
7:46
those individuals who are menstruating.
7:48
It's actually encompasses males and females.
7:50
So males and females can have low energy availability or Reds.
7:55
And that's actually a really good point that you bring up
7:57
because Reds is a cluster of different like side effects and
8:02
symptoms because of low energy availability.
8:04
So when we talk about Reds, you may or may not have a period
8:09
with having Reds and I I think that's something that's really
8:12
important and we'll talk a little bit more about that.
8:14
Later, I'm so glad you brought that up because I think a lot of
8:16
times we associate that when we're in a state of low energy
8:19
availability, that means you've definitely lost your period, but
8:22
there can be athletes that are experiencing low energy
8:25
availability that still maintain their cycle but are still under
8:28
fueling. They're still existing in that
8:30
state of low energy availability.
8:31
If that's you, our goal is to make sure that we are not
8:34
existing in that state of low energy availability.
8:37
We've optimized performance. We've optimized all of the
8:39
things that we need to in order to not be in a state of low
8:41
energy availability. If you have lost your period to
8:44
low energy availability, that's what we specifically talk about
8:47
on this podcast because we're talking about female athletes in
8:50
particular and how to get your period back because your body
8:53
has been in a negative energy balance for a prolonged period
8:56
of time. Just like Riley mentioned, your
8:57
body starts to shut down those non essential functions,
9:00
reproduction being one of them. You mentioned though that there
9:03
are some other signs of low energy availability, not only
9:05
period loss. So what might we want to be like
9:07
on the lookout for from a low energy availability perspective,
9:11
from other signs that that could be going on?
9:13
I'm so glad you asked this because kind of like what you
9:16
just mentioned, Jenna, I think a lot of the time athletes will be
9:19
confused because they think a loss of a period is the only
9:23
sign. So they can look at teammates or
9:25
friends or maybe like people they look up to in the athletic
9:29
world and be confused on like why they aren't fueling properly
9:33
or why they have poor nutrition habits.
9:34
But they still have their cycle. And so I'm so glad that you
9:37
brought that up and we're continuing to talk about that
9:40
because can still will be under fueling if you have your cycle.
9:44
So some other kind of symptoms that athletes have with Reds and
9:48
then also with just low energy availability in general is going
9:52
to be obviously low energy in and out of sport.
9:55
And I don't know about you, but oftentimes I feel like people
9:58
don't realize they have low energy until like they start
10:02
correcting their energy balance and then they're like shocked
10:05
because they feel like they were a shell of a person in the past
10:08
compared to how they are now. I work with.
10:10
A lot of runners in like the collegiate space, so a lot of
10:13
them are actually in class too. And a lot of the feedback that
10:16
we hear throughout our period recovery program is that they're
10:18
like, I can focus so much better in class.
10:21
I feel like I'm understanding and absorbing information a lot
10:23
better. And I think that's a really
10:25
great example of individuals who didn't know how much their
10:28
energy was impacting things outside of their sport too.
10:32
And it's like a big wake up call once you start to feel energy
10:35
again. Is there anything else that like
10:37
would be a clear sign? Because I think missing a period
10:40
or losing your period is a very obvious sign of low energy
10:43
availability. We've talked about before how
10:45
it's kind of a unfortunate side effect of low energy
10:48
availability. But one of the biggest ways that
10:50
we can clearly say, OK, like there's something going on from
10:53
an energy standpoint that needs to be corrected.
10:55
Is there anything else like that, that it happens for
10:57
athletes that's like a very clear sign that like something
11:00
could be going on? Yeah, there's.
11:01
Down regulation of the menstrual cycle with low energy
11:04
availability, but there's also down regulation of almost all
11:08
other body systems as well. So we do see, you know, slower
11:12
decision making, we see cognitive functioning becoming
11:15
slower. We see GI issues because the
11:18
body's down with regulating the GI tract.
11:20
We also start to see poor bone health.
11:23
Another I feel like big sign or symptom of low energy
11:26
availability is stress fractures.
11:28
And that's sometimes like too late.
11:30
Like once we catch it, then it's almost too late because lack of
11:34
a menstrual cycle has a very big impact on bone.
11:37
So I would say an increase in injuries.
11:39
We see athletes really struggle with putting on lean body mass.
11:43
Your body can't be in a building phase and doesn't want to add on
11:46
additional tissue if it cannot support the tissue that it has
11:49
on it right now. So that's a big sign or symptom
11:52
right there. Immunity, athletes immune system
11:55
really takes a big hit, especially like in the winter
11:58
months right now. Like we see athletes with an
12:00
increased risk of getting sick. What else am I missing?
12:03
I feel like I listed a lot but I know there's just so many signs
12:06
or symptoms I think you hit. A lot of the really big signs, I
12:09
think a few other ones that are maybe on this other side would
12:11
be like feeling cold all the time in environments that you
12:14
maybe shouldn't feel cold. Like if you constantly need a
12:17
jacket when it's warm outside or if you're constantly freezing
12:20
and covering up with a blanket. Other one would be like health
12:22
of your hair, health of your nails.
12:24
Some of the things like that that we start to see that are
12:27
not as prominent as they would be if we fueled appropriately or
12:30
we weren't in a state of low energy availability.
12:32
Another. One too is constantly thinking
12:34
about food. This one, I don't know.
12:36
I feel like this one's hard to like qualify or objectify when
12:39
you are in low energy availability, all your body
12:42
wants to do is get out of low energy availability.
12:44
And how you do that is by eating more food.
12:46
And so your body is going to constantly be, you know, putting
12:49
food at the forefront of your mind, trying to get you to eat
12:52
more because that's what it needs for survival.
12:54
A lot of these. Things that you mentioned from a
12:56
side effect standpoint sound like things that could heavily
12:59
impact performance. Do we see that as well?
13:01
Yes, and. Within our period recovery
13:03
program, we are always talking about how you cannot be at tip
13:08
top athletic performance shape and and not be a healthy human.
13:12
And so often athletes think that they need to do supplements or
13:17
they need to try the fanciest new technology to increase
13:21
performance. But you have to start with the
13:23
basics. And if you're under fueling,
13:25
you're never going to reach your athletic potential.
13:27
A lot of the athletes that we work with have poor sports
13:29
nutrition habits. That's why they're not getting
13:31
their period. But if you have poor sports
13:33
nutrition habits, you also aren't going to be performing
13:35
your best. I think that's.
13:36
Such a big thing to highlight because we do work with the
13:39
athletic population. We work primarily with
13:42
performance nutrition and both of those things really go hand
13:45
in hand. The same things that are keeping
13:46
you from getting your period are the same things that are
13:49
preventing you from progressing in your sport.
13:51
And that's like a very big thing that we focus on when we're
13:53
working with athletes. I know you already kind of
13:56
answered this question, but how do you correct low energy
13:58
availability you. Eat more food, right?
14:01
Like you have to reverse, I think first the energy deficit
14:05
and then you have to get out of the energy deficit.
14:07
So I guess like stabilize the energy deficit and then work on
14:10
getting into to a +1. We hear so many athletes come to
14:15
us saying that they're trying different supplements or
14:17
different medications like birth control or things like that to
14:20
get their period back. And if you're an athlete with
14:23
low energy availability, the only way to get your period back
14:26
naturally and to get a natural real period is to increase your
14:30
energy availability. And I want to put that like on a
14:32
shirt or like on a poster in my office because I feel like I say
14:35
it every single day. So yes, one of those.
14:37
Things that I feel like a little bit of a broken record saying
14:39
over and over and over again. What does being in a positive
14:42
energy balance actually look like this is?
14:44
Actually, the hardest part about recovery in this journey is it's
14:48
because it's so individualized and there's formulas out there,
14:51
you know, there's calories per cagey, a fat free mass and
14:54
different things like that. But honestly, this journey is so
14:58
individualized and being in a positive energy balance is going
15:01
to look different for every single athlete obviously, right?
15:03
If you don't have any signs or symptoms of period recovery, you
15:07
don't have your period. Making sure that you're fueling
15:09
to get that back, I think would be the first maybe obvious sign.
15:12
But just like we said, you know at the beginning of this
15:14
podcast, like just because you got your period back doesn't
15:16
mean you're still not under fueling.
15:18
I think being. In a positive energy balance
15:19
because it looks so different for every single athlete is
15:22
really hard to like explain, but essentially like what we're
15:25
trying to do is make sure that anything that you are doing from
15:28
an athletic perspective or from a sports perspective is fueled
15:31
adequately. And one of the things that we're
15:33
really passionate about is making sure that athletes
15:35
continue to move throughout their period recovery journey
15:37
because a lot of the athletes that we work with can't stop
15:40
movement. They're on part of a team,
15:42
they're contractually obligated to continue on their sport.
15:44
So making sure that when you are moving your body, we have energy
15:48
available. Is there anything as far as like
15:51
signs that you are in a positive energy balance?
15:53
If the athletes could use to track their progress through
15:56
period recovery, like things that you would start to notice
15:58
or changes that athletes have that would indicate that they're
16:01
taking steps towards the right direction?
16:03
Yeah, again. Everybody's different, but we
16:05
can kind of speak from a lot of the experiences that we have
16:08
working with our athletes. And Jenna, I'm not sure about
16:10
you, but there's never like definitives in nutrition, right?
16:14
There's never an always or all or anything like that.
16:17
But I would say that very closely to all of my athletes
16:21
report like an increase in energy almost immediately even
16:25
before getting their period back so that.
16:27
Kind of happens in the initial stages of working through like
16:29
performance nutrition. They start to notice like
16:31
changes in energy. What about like physical signs
16:34
or symptoms that you're kind of taking those steps to being in a
16:37
positive energy balance? Yeah, as your body.
16:39
Gets out of a negative energy balance, right as it starts to
16:42
progress towards like a neutral energy balance, we can say, and
16:44
then into a positive energy balance, we're going to see your
16:47
body start to up regulate a lot of the processes and you know up
16:51
regulation of the menstrual cycle.
16:52
It's going to take some time for your body to trust itself and
16:56
feel safe, but we can start to see some symptoms of hormonal
17:00
progress before or ahead of getting a menstrual cycle.
17:04
So we're looking for certain like kind of PMS symptoms,
17:06
right? We're looking for maybe some
17:08
bloating or some acne, like yay. We're looking for maybe some
17:11
like poor body image. We're looking for cervical
17:14
mucus. I think that's a big thing that
17:16
we're tracking. We're looking to see if that
17:18
becomes available and then if that is changing throughout the
17:21
month because that's very responsive to hormonal levels
17:24
within the body. So kind.
17:25
Of looking at those things that feel maybe like not necessarily
17:29
fun side effects or symptoms of hormonal changes during that
17:32
like pre period type of time frame are good indicators that
17:36
you have hormonal fluctuations up and down and that like you
17:39
are making progress towards getting your period back.
17:41
One of the questions that we hear so often from people is
17:43
they want to know how long they have to be in a positive energy
17:46
balance before their cycle comes back.
17:48
So is there any set amount of time that you have to be working
17:52
on period recovery before your period does show up again?
17:54
I mean, it depends and even when you look at like the consensus
17:57
statements from the IOC and a lot of the like medical boards,
18:01
they say it depends because every single athlete is so
18:04
individualized. Speaking from athletes in our
18:06
program, I do feel like I would say 80 to 90% of our athletes
18:10
get their period back with within two to five months of
18:12
implementing changes. And again, everybody's recovery
18:15
journey is going to be a little bit different.
18:17
If there's weight restoration that is needed, that's going to
18:19
take a little bit longer. And I do feel like kind of a
18:23
good measurement is if you are actively trying to make changes
18:27
and you haven't seen any of those signs or symptoms, right,
18:29
You're not seeing any PMS symptoms, you're not seeing
18:32
improved digestion, you're not seeing any cervical mucus within
18:35
two to three months of trying to implement change, then you need
18:38
to take a more intensive approach or a different approach
18:41
maybe that can be. Hard because once you start to
18:43
see those signs or symptoms that can be a very like rewarding or
18:46
a very like encouraging piece of period recovery.
18:49
But I think it's really hard to think about OK, well, this is
18:51
what I all I had to do in order to get into a positive energy
18:54
balance to bring this symptom back.
18:56
So I'm going to need to continue to work on building that
18:59
positive energy balance before I see more return of symptoms or
19:02
something like that and just. Because you have symptoms
19:05
doesn't mean that you're in a positive energy balance.
19:07
I want to clarify that as well. Like you still have to keep
19:11
pushing, right? Just because you have symptoms
19:12
doesn't mean we just wait around and keep doing what we're doing.
19:14
It just means that your body is responding positively.
19:16
And when I see symptoms within my athletes, I'm like, OK, your
19:19
body is responding. It's starting to feel safe.
19:21
Like we need to keep pushing now, just like we.
19:23
Have talked about before one of the hardest parts about period
19:25
recovery is that it feels almost like a race that you are running
19:28
where we don't know where the finish line is we don't know if
19:30
your race is A5 KA, 10K, half marathon, marathon ultra,
19:34
something along those lines. The most important thing for
19:36
period recovery is that you continue to make progress
19:38
towards your own finish line, which can be hard because if
19:41
you're comparing yourself to someone else's period recovery
19:43
journey and they've gotten their period back rather quickly, we
19:46
have to remember that like your journey, your experience is
19:49
going to be much different than theirs.
19:50
So your finish line is going to be at a very different marker.
19:53
But as long as you continue to push and make progress towards
19:56
that finish line, that consistency piece of always
19:58
steps towards the end goal are really, really important.
20:01
So totally understandable that the further that you are into
20:04
your race, the harder that it can feel but continuing to make
20:06
progress towards that finish line.
20:08
Are there any factors that you have seen or patterns that?
20:11
That you have seen with even like how long a period has been
20:13
missing or things like that, that also impact, I know you
20:16
mentioned weight restoration that also impact the duration of
20:20
time that it takes for someone to get their period back, I do
20:22
think. Weight restoration is a piece of
20:24
that. And again, everybody's going to
20:26
be so different, right? Like I'll have athletes that
20:28
haven't gotten their period for 13 years and they get it back in
20:31
two months. And then I have somebody that
20:32
maybe hasn't had it for a year or two years and it takes them
20:35
six months. Like everybody is going to be
20:37
very different. And again, I think that's why
20:40
this process can be so confusing and overwhelming because one,
20:43
we're like used to quick results in our society and like instant
20:47
gratification. And then two, we're used to
20:49
things being simplified, especially when we look at
20:51
athletics. There's so much like data out
20:53
there and like X = Y or, you know, do you do these three
20:56
things and you see progress And especially with fueling your
20:59
body and period recovery, like everything is just so different.
21:02
And there's less like concrete answers when we're thinking.
21:05
About getting your period back in 2026, if you are on the
21:08
period recovery journey, like first of all congratulations.
21:10
Taking that step to working towards getting your period back
21:12
is a huge first step. What would be some things that
21:15
you would encourage for athletes to do steps towards being in a
21:18
positive energy balance and continuing to work towards
21:21
period recovery? I might.
21:22
Sound biased, but I, I think you should listen to this podcast
21:25
like we have new episodes out like every single week and they
21:28
are a free resource. We're continually talking about
21:31
this, you know, we have athletes on to share their journey.
21:34
We have, you know, other interdisciplinary professionals.
21:37
We are here every single week. So obviously, I think this is a
21:40
great place to start. I think the second thing too
21:43
would be small sustainable changes.
21:45
Big kind of misconception I feel like is in the space is like
21:49
change everything that you're doing, you know, eat 2500
21:52
calories, you know, stop training.
21:54
And then once you go back to training, if you have not
21:57
learned how to fuel your body properly, like you're going to
21:59
lose your period again. So one, listen to this podcast
22:03
and then two, make small sustainable changes that feel
22:06
right for you. I love.
22:07
Both of those recommendations, obviously I'm also biased from
22:10
the podcast perspective, but we do have a lot of information
22:13
throughout all of the episodes that we've recorded about how to
22:15
get your period back, how to work through period recovery,
22:18
how to overcome hurdles. We do a lot of like case study
22:20
approaches or we have athletes on to share their own personal
22:23
experience. And even though those athletes,
22:25
their experience with period recovery might be different than
22:27
yours, you might be able to take away some good information about
22:30
like what to do in those moments where it gets challenging.
22:33
Because one of the only things I can promise about everyone's
22:36
period recovery journey is that there are moments when it gets
22:38
really hard. Any final thoughts that you
22:40
have, Riley? I think the.
22:41
The biggest thing is like, no matter where you are in your
22:43
journey, like keep going. Like don't give up days.
22:46
Just like genocide can be extremely, extremely
22:48
challenging, but do not give up. Keep going.
22:52
Keep doing your body properly. Your body's going to thank you.
22:56
Your athletic performance is going to go up no matter what
22:59
maybe the noise in your head is saying or maybe what society is
23:02
saying, like keep going you can do.
23:04
This you can do hard things yes we'd love to hear from you.
23:07
We love to talk to you about your period recovery journey.
23:09
Hear from you. So if you are working through
23:11
your period recovery journey and you have questions for us, you
23:13
can always leave them in the comments of this podcast or you
23:16
can find us online. You can find Riley at Riley
23:19
Beatty Nutrition. You can find me at Jenna dot
23:21
Fisher dot nutrition. Thank you so much for listening
23:23
to this episode of the Eat More Carbs podcast.
23:25
Just like Riley mentioned, we're here every Thursday, but make
23:28
sure you subscribe so that way you never miss an episode.
23:31
And as always, remember to eat more carbs.