Feisty Women's Performance

You probably *think* you're eating enough. But are you?
In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing.
Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans.
Key takeaways:
LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.
Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.
Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.
Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.
A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance.

Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching.
Links & Resources
Rebecca’s website & email: [email protected]
Read the book: Finding Your Sweet Spot
Follow her on Instagram: @rebeccaeddietitian

Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

If you found this episode valuable, subscribe to the Feisty Women’s Performance Podcast, leave us a 5‑star review, and share it with fellow athletes or coaches. Follow Rebecca on Instagram for more nutrition tips, and join our community to stay updated on future episodes that highlight thought leaders and subject matter experts in the women’s health & performance space.

It's a taboo topic too often overlooked in women's cycling: saddle sores.
Dr. Melissa Mauskar, a dermatologist specializing in vulvar health, unpacks the medical science behind saddle sores, debunks common myths, and offers practical advice for prevention and treatment. If you've ever Googled "saddle sore remedies" at 2 a.m., this episode is a must-listen—your comfort on the bike depends on it!
Key Takeaways:
Understand the different types of saddle sores and their causes, including friction and inflammation.
What are effective home remedies and when should you seek professional help?
The importance of proper saddle fitting and how anatomy affects saddle sore risks
And don't be afraid to start open conversations about vulvar health and break down stigmas.

Dr. Melissa Mauskar is a dermatologist specializing in vulvar health and the treatment of skin conditions among female cyclists. With her expertise, she aims to empower women to discuss these often-taboo topics openly.
Episode resources:
Follow Dr. Mauskar on Instagram: @drmelissamauskar
Learn more about the Feisty Women's Performance Podcast: Feisty Women's Performance

If you found this episode helpful, please subscribe to our podcast for more valuable insights and leave us a review! Your feedback helps us continue to bring essential conversations to the forefront. Share this episode with someone who could benefit from it so we can normalize discussions about women's health together.
Watch the episode on YouTube: https://youtu.be/KvLxR75DAz0
Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Eden Morris, a registered dietitian specializing in sports nutrition and intuitive eating counseling, is helping us dive into the culture of nutrition and fueling workouts — and how that can often lead to disordered eating.
What is intuitive eating? It's learning to trust your body's cues and adapting a healthier mindset for *your* nutrition needs instead of sticking to rigid rules.
Key Takeaways:
Understanding intuitive eating and how to incorporate the principles into your routine
The importance of fueling your body effectively for optimal performance
Practical strategies for overcoming food fears and building a healthier relationship with nutrition

Eden Morris is a registered dietitian and sports nutrition expert who focuses on helping athletes develop a healthy relationship with food. With a background in psychology and nutrition, Eden combines evidence-based practices with personal experiences to empower athletes to thrive both physically and mentally.
Links and Resources:
Visit Eden's website: Teton Performance Nutrition
Follow Eden on Instagram: @gardenofeden_rd

If you found this episode valuable, please subscribe to our podcast for more insights and expert advice. Leave us a review to help others discover our content, and don’t hesitate to connect with us on social media for updates and discussions!
Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Dr. LaTisha Bader, an expert in sport psychology and addiction counseling, goes deep with us into the complexities of cannabis use and its effects on mental health and athletic performance. With the rise in legal marijuana use and a growing number of questions about its impacts on health, what do you need to know?
With over 20 years of experience, Dr. Bader shares her insights on how cannabis potency has evolved and the implications for athletes and active women. Get the information you need to make informed choices about cannabis use in your life.
Why has there been a dramatic increase in cannabis potency?
Understand its impact on mental health and athletic performance.
The science of endocannabinoid system and how cannabis acts as a "great dysregulator" in the body.
And what are the unique effects of cannabis on women, including implications for fertility and menstruation?

Dr. LaTisha Bader is a Licensed Psychologist, Licensed Addiction Counselor, and Certified Mental Performance Consultant with over 20 years of experience in the mental health and addiction field. She specializes in helping athletes navigate the complexities of substance use and mental health.
If you found value in this episode, please subscribe to the podcast and leave a review! Engage with us on social media and share your thoughts on this important topic. Your feedback helps us bring more insightful conversations to the community.
Links and Resources:
• Clear 30 App
• Dr. Bader’s Bio and clinical work
Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

Dr. Briana Botsford, a naturopathic doctor and advocate for women's health, helps us dive deep this week into the world of predatory health and fitness marketing.
How can you learn to recognize the misleading claims around proprietary blends in the supplement industry? How do you measure the evidence over the marketing hype?
Key Takeaways:
Understand how to identify and avoid predatory health marketing tactics.
Recognize what to look for on supplement labels.
Learn how to make informed choices in the wellness space.

And know that sometimes prioritizing rest and foundational health practices can be the most effective strategy for optimizing performance and well-being.
Dr. Briana Botsford is a naturopathic doctor and clinic owner based in Edmonton, Alberta. With a passion for women's health and sports medicine, she advocates for evidence-informed practices that empower women to take charge of their health and wellness.
Links and Resources:
Feisty Women's Performance Podcast
Follow Dr. Briana on Instagram: @docbribots
Dr. Briana's Website: drbrianabotsford.com

If you found this episode insightful, please subscribe to the podcast and leave a review. Your feedback helps us reach more listeners and foster a community focused on empowering women in health and performance. Join us on this journey of informed wellness!
Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverse
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr