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131. How To Get Your Period Back as an XC Athlete · 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.
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  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 RBSN Period
• 0:18
  Recovery nutrition coaching program.
• 0:20
  Our four month period recovery program is designed to help you
• 0:22
  sustainably get your period back and keep it.
• 0:24
  You can apply now to get started in our program and we'll leave
• 0:27
  the link for the program below. This is the Eat more Carbs
• 0:29
  podcast. Hello and welcome back.
• 0:36
  This is the Eat More Carbs podcast.
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  We're RBSN and we're a team of dietitians and we talk every
• 0:41
  Thursday about sports nutrition for the girlies.
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  On today's episode, we're actually talking about how one
• 0:45
  of the athletes we worked with here at RBSN got her period
• 0:48
  back. Before we get into some of that,
• 0:49
  we are going to do our high and low.
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  So sharing just a little bit about our week, the good and the
• 0:52
  parts. We wish it on a little bit
• 0:53
  differently. As always.
• 0:54
  Riley, can you kick? Us off yes hi welcome to eat
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  more carbs podcast. My high and my low this week are
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  the same story, I guess. Kind of the same story, maybe
• 1:02
  same circumstance. But a couple weeks ago I went to
• 1:06
  England. I went to go see my grandma, and
• 1:08
  that's my high because it was great to see my grandma and she
• 1:11
  also got to meet Charlie. So that was a really wonderful
• 1:14
  experience. We spent some time in Wales and
• 1:17
  then we went to London and Charlie's a city girl.
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  Like I'm already like, Oh my gosh, she's gonna move to London
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  when she's 18. Like she loved it.
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  She just like loved walking around and there was like some
• 1:30
  many things for her to do and see and she just had a good time
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  and so did we. Top thing that you did while you
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  were there. Oh OK, this is so random but I
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  don't know if you saw these when you were there.
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  I don't really like doing touristy things.
• 1:44
  I'm sure that's with you before. I don't really like doing
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  touristy things, but I feel like every time I go somewhere, like
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  I have to do it for like an hour.
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  So like we went to Big Ben, we went to Parliament, we went to
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  the Eye, the river. I didn't ride the Eye or
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  anything like that. That would be been my nightmare.
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  But we went there like 1 afternoon and Charlie's really
• 2:02
  into things that go right now. I think that's how I would
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  describe it. So airplanes, buses, tractors,
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  trains, boats. This was her first, like real, I
• 2:11
  guess, cognitive experience with boats.
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  She's obsessed with boats. We just like impromptu went on
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  an Uber boat. I don't know if you saw.
• 2:19
  Those No there's Uber boats. There's Uber boats and I don't
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  know if it's just like an England or a London thing, but
• 2:26
  basically it's like a boat that's an Uber and it drops you
• 2:29
  off at different ports. So it's not like a city cruise
• 2:32
  situation. Like there was people on the
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  boat who were using it for transportation, like going home
• 2:36
  from work, like they were in their suits and like drinking
• 2:38
  wine and like the main compartment.
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  We're not, we're at the back like because it was open air,
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  but we just randomly went on an Uber boat and it was super fun.
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  Wait, I love this. Do you book it through the Uber
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  app the same way? No way.
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  Yep. Oh my gosh, how big was the
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  boat? Like pretty big.
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  Like it's a pretty big, like catamaran, normal sized ferry.
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  Like if you were going on a ferry from, I'm trying to think
• 3:00
  of it, Last time I went on a ferry, I went from like LA to a
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  certain island, like off the coast of California.
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  But it's like a normal sized like boat.
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  Like I had a snack shop inside and like, OK.
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  That's so cool, yeah. So it was like, I've never, I've
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  seen like Uber boat before. And I sound like such a tourist
• 3:17
  right now. But yeah, we did Uber boat.
• 3:19
  I missed her completely so I feel like I missed out now.
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  Maybe I need to go back? Gotta go back.
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  My low has to be the flights. I mean 2 international flights
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  with an 18 month old. Not recommended.
• 3:31
  Oh, I'm so sorry. It's OK, were those people, But
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  the trip was 10 out of 10 flights, 2 out of 10.
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  The parts of travel that we wish we didn't have to deal with, but
• 3:41
  the parts that we put up with because travelling is so fun.
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  Exactly. That's my high and my low.
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  How about you? OK, this is going to sound kind
• 3:47
  of like a backwards high, but I had a really tough week.
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  And I am so fortunate that I work at RBSN and that Riley is
• 3:56
  one of the most caring and understanding people I have ever
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  met in my life because I shared with her that I was having a
• 4:01
  tough week. And immediately she was like,
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  don't worry about it. I've got it.
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  Like we'll get everything taken care of.
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  You take care of you. And I literally can't put into
• 4:08
  words how thankful I am to work at RBSN, to work with Riley, to
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  work with Lily and Joy and the people here at RBSN because
• 4:13
  like, it is an amazing place to work.
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  I'm just like so incredibly thankful for Riley in that
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  moment. Thank you for being you.
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  You're my high. Oh, I'm going to.
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  Cry. We can't cry again.
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  I know, I know, I know, I know. We've cried a lot.
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  Definitely very thankful for you.
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  So thank you. My love is that I always have to
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  laugh it off. This was not related to my bad
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  week at all, but I broke my pinky you.
• 4:41
  Did break your pinky? If you've seen me, or if you've
• 4:44
  been on a video call with me, you've probably noticed that my
• 4:46
  pinky finger is purple because it is so bruised.
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  It was a poorly designed room where the countertop and the
• 4:53
  door didn't have any clearance between one another and I was
• 4:56
  shutting the door with my hand around the door versus using the
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  handle of the door. And I just closed my hand in
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  between the countertop and my finger and it was one of the
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  more painful things I've ever done in my life.
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  I'm fine, it doesn't hurt bad anymore.
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  I just have a purple finger. So back to my I guess I can
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  think it was my low when I had a couple weeks ago the where I
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  took all of my polished nails off and everything.
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  I guess I kind of have one nail done now since my finger is
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  entirely purple. When you first showed it to me,
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  I thought you were just showing, like me, your nails.
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  And I was like, you know, we talked about this and you're
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  like, no, this ones purple. And it's like.
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  And it's bent, not good, not good.
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  I would not recommend it. But that's my low is I broke my
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  finger, but I'm okay. You know, in the big scheme of
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  things, it's just a finger. So it's not gonna impact any of
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  my training, which is the good thing.
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  Are you training for something? Are you training again?
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  No, but I am running again so my hamstring is felt a lot better
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  and it's been cooler here. So the bonuses of fall in
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  Arizona? I'm glad that you're running
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  again. That's.
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  Great. Yeah, me too.
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  We are talking a lot about running though.
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  On today's episode we are actually talking about how a
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  cross country athlete that we worked with here at RBC N got
• 6:09
  her period back. I'm so excited to hear about
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  your athlete. If y'all are new to the podcast,
• 6:14
  we haven't met. My name is Riley.
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  I'm a performance dietitian at RBSN and I specialize in helping
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  our team sport athletes get their periods back.
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  So our soccer players, lacrosse athletes, field hockey players,
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  and I also love working with retired athletes.
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  And I'm Lily. I'm the newest addition to RBS
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  and I'm one of the performance dietitians who works primarily
• 6:34
  with the post grad active girlies as well as our High
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  Rocks and CrossFit athletes. I'm Jenna.
• 6:39
  I'm one of the dietitians here at RBSN.
• 6:41
  I work primarily with our endurance athletes, specifically
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  runners. So I will be talking about one
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  of the athletes that I worked with today who got her period
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  back. Super excited to have this
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  conversation with you guys. If you are unfamiliar, we do a
• 6:53
  case study at least once a month now it pretty much seems
• 6:56
  highlighting one of the athletes that we have worked with for
• 6:58
  confidentiality purposes. We have changed some of the
• 7:01
  information about this athlete so that way we can share with
• 7:03
  all of you overall, sharing kind of the success stories of the
• 7:06
  athletes who have come through RBSN, the things that we have
• 7:09
  changed in order to help them get their period back.
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  Since this cross country season, we're doing our cross country
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  athlete today and Jenna's going to be walking through her work
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  was one of those athletes and how she helped her get her
• 7:20
  period back. So Jenna, can you walk us
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  through a little bit about this athlete?
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  So what does training look like? What did fueling look like when
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  this athletes first joined our period recovery?
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  Program. This athlete actually came to
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  start working with RBSN prior to starting her cross country
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  season. Summer was offseason for her.
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  She was still training, but she knew that she kind of had the
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  availability who start working on period recovery when she
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  wasn't training maybe as much. One of the things that was also
• 7:44
  a variable in her period recovery journey when she was
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  working a part time summer job. So that was another thing that
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  we had to keep in mind as well as her summer training.
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  Even though she wasn't doing it with a team during the summer
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  because she was at home, she still had workouts that were
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  specifically designed by her coach and she needed to do that
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  during her summer. Other thing that I looked at
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  when she first started at RBSN was that her intake was very,
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  very low. When I looked at what she was
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  doing from an output standpoint, that did not match up with her
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  intake from fueling. So those were the kind of big
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  things that I was looking at was timing of fueling with her
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  training, her work, and then also just overall intake being
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  really, really low. I'm so glad that she came to you
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  during summer. Something that we always talk
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  about at RBSN is, you know, we thrive in the offseason and we
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  strive during the season. So the offseason is a wonderful
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  time to work on fueling your body and also period recovery.
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  When you were onboarding this athlete, Jenna, what were some
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  of the fueling and training red flags on why this athlete didn't
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  have their period? One of the big things was that
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  we had really inconsistent meals and snacks.
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  Everything was very variable from day-to-day because she had
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  a schedule that consistently changed based on her work and
• 8:51
  her training. So some of the things that I was
• 8:53
  looking at was we didn't have three meals consistently each
• 8:56
  day. We didn't have meals and snacks
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  spaced throughout the day. So there was a really big
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  mismatch between what she was doing from a timing perspective
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  and what was happening in her life.
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  And then like I mentioned already, there was just a really
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  big mismatch in overall energy intake.
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  And that was pretty clear from the very start of things when I
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  looked at her training and compared that to her intake.
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  One of the things that we do when we onboard athletes at RBSN
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  is we look at their current training log and we do a food
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  analysis. So we're kind of reviewing
• 9:22
  everything before we even get started so that we have a pretty
• 9:24
  good understanding of where athletes are starting from their
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  intake perspective as well as their current training.
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  And for her specifically, those things really didn't match up.
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  The last thing that I saw was that we had a lot of sleep
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  irregularities. This was something that I
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  noticed after we started working to together, but because of her
• 9:40
  work schedule, sometimes her sleep would be really great and
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  then other times it would be really short and that was
• 9:45
  typically caused by her work schedule and then wanting to
• 9:48
  train early in the morning. So if she worked late, she would
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  still get up early and things like that were happening and we
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  would often miss fueling opportunities because of work
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  and because of that sleep disturbance that it was causing.
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  Yeah. And it's great that we look at
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  the initial intake. Did this athlete mention
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  anything about issues with food restriction or body image that
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  also could have leading to this mismatch?
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  Definitely a lot of like habits that she had already kind of
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  previously set up, but a big thing for her was fear around
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  weight gain and that negatively impacting her performance as a
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  runner. Super common fear that a lot of
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  runners have is thinking that if they gain weight, they will
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  start to lose or decrease performance.
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  And that was definitely something that she was very,
• 10:30
  very aware of and something that she wanted to address with one
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  of the first times that we talked.
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  Was there also some performance pressure that affected her
• 10:38
  relationship food when she first started working with you?
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  Yes, definitely. She is a very high achieving
• 10:45
  athlete. She is someone who really,
• 10:46
  really wants to run well. And because of that previous
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  fear of weight gain potentially impacting performance, that
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  really was holding her back with increasing her fueling on her
• 10:56
  own, which is why she reached out to RBS and in the 1st place
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  to give more guidance and help make sure that she was doing it
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  in an appropriate way. I think one of the big things
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  for her specifically was a fear of overcompensating and then
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  that leading to continual weight increases and not matching that
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  up to her actual need for fueling with her performance.
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  I think that's something that is so easy to fall into.
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  Was there anything else that you feel like was maybe holding her
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  back in terms of fueling during her summer training?
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  Definitely the lack of structure around like meals and snacks and
• 11:28
  just going long periods of time without fueling.
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  Again, that was kind of compounded by the fact that she
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  had training and she had work and based on like the sleep
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  disturbances, she was just kind of like throwing training into
• 11:38
  her day when she could get it in.
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  So we really had to work a lot on like structure of things to
• 11:43
  make sure we were set up from a fueling perspective and working
• 11:45
  around like when she needed to work because that was obviously
• 11:48
  like a set time and still working in her training as well.
• 11:51
  So we had a couple pieces that we were kind of working on,
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  working together I guess is the best way I can say that to make
• 11:56
  sure that it was set up in a way that she could fuel and train
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  still. Even though she's now moving
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  from summer into her regular training schedule, I feel like a
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  lot of the kind of parallels with a busy work schedule are
• 12:07
  going to kind of continue into the fall season.
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  Because something that I often see with our college athletes
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  and our student athletes is like, they have a Monday,
• 12:15
  Wednesday, Friday schedule, and then they have a Tuesday,
• 12:17
  Thursday schedule on these schedules can be very, very
• 12:20
  different. So what advice do you have for
• 12:23
  athletes who might have, you know, an irregular work schedule
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  or just an irregular training schedule?
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  We have to look at those pieces as set things that we cannot
• 12:31
  change. So if we know that we have work
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  at a certain time or we have class at a certain time or
• 12:36
  training at a certain time, we then have to piece fueling in
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  around that. So making sure that we kind of
• 12:41
  set and schedule those things out after we've established what
• 12:45
  the routine is for the rest of the day.
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  And that's exactly what I did with this athlete is from a week
• 12:49
  to week basis because her work schedule kind of rotated.
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  We would sit down at the beginning of the week, we would
• 12:54
  plan out when she was able to fuel, when she was able to train
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  and then work in meals and snacks kind of around those
• 13:00
  things because those were set in stone.
• 13:02
  So creating more of a schedule with things that cannot move and
• 13:05
  then working and fueling around that to support whatever
• 13:07
  movement work class that's then needed to be supported by
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  fueling. Since she had such a mismatch
• 13:13
  schedule week to week, do you think that her under fueling
• 13:16
  originally resonated intentionally or was it more
• 13:19
  from unintentional habits? I think a lot of it was
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  unintentional habits just from like needing to sit in class for
• 13:25
  a long period of time. But you know, she didn't want to
• 13:27
  eat when she was in class or didn't feel the need to eat when
• 13:30
  she was sitting in class. And that's super common too.
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  If we're a very active person and then we sit in class for a
• 13:35
  long period of time, we tend to not think that we need fuel
• 13:38
  because that that doesn't feel the same as like a high output
• 13:41
  workout, which I think is really, really common among the
• 13:44
  period recovery community is that they don't feel that they
• 13:48
  need to fuel when they're not as active.
• 13:50
  And so I think that that's kind of maybe where her under fueling
• 13:53
  started. And then it just kind of
• 13:55
  compounded on top of that. And then that, like again, was
• 13:58
  amplified by the fact that she's a little bit fearful of weight
• 14:01
  restoration due to the perhaps impact that it had on her
• 14:05
  performance. When you were dealing with all
• 14:07
  of these different factors that went in to her under feeling and
• 14:11
  presenting those to her, did she have any hesitations when it
• 14:14
  came to making changes to her feeling originally?
• 14:17
  She was very, very motivated to get her period back and
• 14:19
  thankfully she had a very good support community around her
• 14:22
  that was super encouraging of making sure that she was
• 14:25
  continuing to fuel. So she had a lot of
• 14:27
  encouragement from the people that she lived with to work on
• 14:30
  her period recovery. The biggest thing again was just
• 14:32
  that fear of weight gain. But one of the things that was
• 14:35
  really, really beneficial for her was when we first
• 14:38
  implemented some of the initial changes with her feeling, she
• 14:41
  immediately saw that related like improvement in her
• 14:44
  performance, which then encouraged her to continue on
• 14:47
  with the period recovery journey even when she did start
• 14:50
  experiencing some of maybe the more noticeable weight
• 14:52
  restoration pieces that did need to occur.
• 14:55
  For her. So what were some of those like
• 14:57
  initial changes that you all implemented?
• 14:59
  Big one was adding structure around her days to make sure
• 15:01
  that she had meals and snacks consistently throughout the day.
• 15:04
  A big one for her was not going long periods of time without
• 15:07
  fuel with her being at work and with her we didn't want that,
• 15:10
  like long periods of time without fueling.
• 15:12
  So we made sure that she consistently had that in there.
• 15:15
  The other big thing that we worked on too was like allowing
• 15:18
  flexibility in her schedule. So if she had a later evening
• 15:22
  that she worked and then she needed to sleep in, we would
• 15:24
  move her training to later in the next day or adjust it to be
• 15:28
  a recovery day. So that way she wasn't missing
• 15:30
  out on fueling or feeling the pressure to kind of get up
• 15:33
  early, skip fuel, and then try to train.
• 15:35
  So we did a lot of like in the moment flexibility adjustments,
• 15:38
  which worked really, really well for her in that season.
• 15:41
  Obviously, now that she's back at school, things look a little
• 15:43
  bit different, but we were able to do that because it was
• 15:46
  offseason and she had some flexibility with time.
• 15:48
  How did she? React to eating more
• 15:49
  consistently and having more of that structure in place.
• 15:52
  She really did super well with that.
• 15:54
  She's one of the athletes that consistently asks for feedback
• 15:57
  on her fueling because she wants to know if she's making the
• 16:00
  right choices with the fueling that she's doing.
• 16:02
  So she reacted really, really well.
• 16:04
  That doesn't mean though, that she didn't struggle with the
• 16:07
  weight restoration piece. That was something that she did
• 16:09
  experience and those were hurdles that we worked through
• 16:12
  together to make sure that like we were addressing those when
• 16:15
  they came up. But ultimately, she was able to
• 16:17
  recognize that the end goal was period recovery, and she knew
• 16:20
  that weight restoration was going to be a piece of her
• 16:23
  journey and that she still was experiencing performance
• 16:26
  improvements even with that increase in weight.
• 16:29
  And I think that's something that's holding back so many of
• 16:32
  the girlies trying to get their periods back.
• 16:34
  Is that fear of weight gain? Did you notice a change in her
• 16:37
  mindset at some point when she did realize that this was part
• 16:41
  of her journey and it's something that's better for her
• 16:43
  in the long run? Yes.
• 16:45
  There was a specific day in which she had a training run
• 16:48
  that went so well that she recognized that it was 100% due
• 16:52
  to her fueling. And it was a pace at which would
• 16:54
  previously have felt really difficult for her.
• 16:57
  And she felt so energized and she was able to hold that pace
• 17:00
  for so long and it felt so easy that she was like, I see the
• 17:03
  direct impact that this is making on my performance and I
• 17:06
  know that I'm making progress towards getting my period back.
• 17:09
  So for her, that kind of was a big pivotal moment.
• 17:11
  Think it really stuck with her that making changes in her
• 17:14
  feeling was not only going to help with period recovery, but
• 17:16
  it was going to help with her performance too.
• 17:18
  Did you track progress before her cycle returned in
• 17:22
  performance, feeling, weight restoration, things like that?
• 17:25
  Yep. One of the things we do at RBSN
• 17:27
  is we track everyone's symptoms on a weekly basis and that was
• 17:30
  number different with her. We did also track her weight.
• 17:33
  It was one that she didn't want to kind of monitor because she
• 17:36
  knew that it was a piece that was going to need to be restored
• 17:39
  in order to get her period back. So weight was something that we
• 17:41
  were tracking with her. It wasn't a trigger for her as
• 17:44
  far as seeing the changes, so we were able to do that comfortably
• 17:47
  as part of her journey. Not everyone is going to be like
• 17:50
  that though, but for this specific athlete, it did work
• 17:52
  really well. So when she finally did get her
• 17:54
  period back, what are the two to three things that you
• 17:57
  implemented that you feel like helped her get her period back
• 18:00
  the most? She actually went back to school
• 18:02
  before she got her period back. So with this particular athlete,
• 18:05
  it did take a full four months in order to get her period back,
• 18:09
  and she worked really hard for her to come back in that period
• 18:12
  of time. I think one of like the big
• 18:13
  pieces that helped a lot with getting her period back, we're
• 18:16
  making sure that she always had access to meals and snacks.
• 18:19
  So we were packing Plan B snacks and backup snacks.
• 18:23
  If she was going to work or class, we always have extras in
• 18:26
  her bag or her backpack. That way she's never in a moment
• 18:28
  where she doesn't have access to fuel.
• 18:31
  And I think that was a really big piece.
• 18:32
  So we worked on that structure of making sure that we were
• 18:35
  eating consistently every three to five hours, but we were also
• 18:37
  working on the flexibility piece of making sure that she had plan
• 18:40
  A and Plan B and access to fuel at all times just in case
• 18:44
  something did come up. So that way she didn't feel like
• 18:46
  she had to skip a meal or skip a snack.
• 18:48
  So we worked on both structure and having backup plans.
• 18:51
  And with her being a cross country athlete and having a set
• 18:55
  preseason training plan, things like that, did she have to scale
• 18:59
  back on training at any point through her period recovery
• 19:02
  journey? So this is a great question.
• 19:04
  I think that a lot of people are really fearful of the fact that
• 19:06
  they might have to change their training in order to get their
• 19:09
  period back. One of the things that we're
• 19:11
  really passionate about RBSN is making sure that we continue to
• 19:14
  train through the period recovery process.
• 19:16
  That might mean that we're making adjustments to other
• 19:19
  areas, taking a look closely at some of the movement that's
• 19:22
  happening outside of training. But with this specific athlete,
• 19:24
  she had a very set schedule of training for both preseason and
• 19:28
  her season. So we knew that we needed to
• 19:30
  really work on fueling around those things because those were
• 19:33
  set already for her. Like I mentioned already, the
• 19:36
  biggest change that we made with her training was being a little
• 19:38
  bit flexible. It may be the time of day that
• 19:40
  she did it during preseason and we did have that flexibility
• 19:43
  because she wasn't actually training with her team at that
• 19:45
  point in time. She was at home, it was
• 19:47
  summertime. So we had that availability to
• 19:49
  like move it around, maybe flex in a recovery day and move a run
• 19:52
  to another day if she didn't sleep well.
• 19:54
  So we did have that like availability to change or adjust
• 19:57
  things slightly. But her overall training we
• 20:00
  never decreased. We were just really dedicated in
• 20:02
  making sure that she fueled for the movement that she was doing
• 20:06
  and any changes in her training that did occur we.
• 20:09
  Always to talk through them to make sure that they were matched
• 20:11
  with her fueling intake for that week.
• 20:13
  You mentioned that it took her four months to get her period
• 20:16
  back, which is amazing. Where is she now in her training
• 20:19
  and recovery journey? So like I mentioned, she is back
• 20:21
  at school now, so she is in Season 1.
• 20:24
  Of the things that we've talked about on previous episodes is
• 20:26
  just because you've started your period recovery journey in the
• 20:29
  offseason doesn't mean that you have to stop having that as a
• 20:32
  goal once you start your season again.
• 20:34
  And this particular athlete kind of fell into that category where
• 20:38
  we had done a lot of work in the preseason time period, but we
• 20:40
  continued to work together into her actual season as well.
• 20:44
  And we did continue to increase her fueling to match the changes
• 20:47
  in training that were happening, especially because she started
• 20:50
  to have more like 2A days. She started to have runs and
• 20:53
  weights during that time and things like that.
• 20:55
  So we made sure that we adjusted her fueling to match that
• 20:58
  increase in training that was happening when she did start
• 21:00
  actual season. She is continuing to train at
• 21:04
  that level and she is continuing to fuel adequately and she does
• 21:07
  have her period. What advice would you give
• 21:10
  someone to it in a similar situation with training, low
• 21:13
  intake and an irregular schedule?
• 21:15
  I would always advise people to plan their meals and snacks.
• 21:18
  Make sure that you always have a plan A and then make sure you
• 21:21
  have a backup plan too, especially if you're someone who
• 21:24
  knows that schedules might change last minute or we might
• 21:26
  be in a situation which we can't go home to get a snack or
• 21:29
  something like that. So have a plan A, have a backup
• 21:31
  plan. Make sure you're not going long
• 21:33
  periods or extended periods of time without fuel.
• 21:36
  So trying to fuel consistently throughout your day and then
• 21:39
  make sure anytime that you are training, it is fueled.
• 21:41
  So no fasted training, fueling before and after your training
• 21:45
  and making sure that you're doing all of these things on a
• 21:47
  consistent basis. Small and sustainable changes
• 21:51
  are what help people get their period back and making sure that
• 21:53
  you stick with those changes is super important.
• 21:56
  So I think we actually talked about this pretty recently or
• 21:58
  maybe Riley talked about it on social media, that a lot of
• 22:01
  times athletes will make one change and then be like, where's
• 22:03
  my period? We have to continue to build on
• 22:06
  those small changes and then stay consistent with each one of
• 22:10
  them in order for you to get your period back.
• 22:12
  Well, congratulations to her for getting her period back and
• 22:14
  keeping it. And congratulations also to you,
• 22:16
  Jenna, for helping her on her journey.
• 22:18
  And thank you so much for sharing.
• 22:20
  I know that there's a lot of athletes out there who are
• 22:22
  listening, a lot of our cross country girlies right now who
• 22:24
  are in season and feel like this is a really daunting goal.
• 22:28
  So thank you so much again for sharing.
• 22:29
  If you do have questions for Riley, Lily or myself, you can
• 22:33
  always reach out to us. There's a specific type of
• 22:36
  athlete that you would like to see highlighted on one of these
• 22:38
  case studies. Please leave it in the comments
• 22:40
  below. You can find Riley on Instagram
• 22:43
  at easy dot sports dot nutrition.
• 22:45
  You can find Lily on Instagram at Lily Reimer dot nutrition.
• 22:48
  Find me at Jenna dot Fisher dot nutrition.
• 22:50
  Thank you so much for listening to this episode of the Eat More
• 22:52
  Carbs podcast. Please make sure you rate,
• 22:54
  subscribe and review. And as always, remember to eat
• 22:57
  more carbs.