Feisty Women's Performance

80% of runners will deal with injuries at some point. So, what do you need to know about running injuries? And how can you nip those niggles in the butt?
Physical therapist Dr. Kate Mihevc Edwards explores the factors that contribute to this injury rate and how you can shift your perspective on athletic identity and injury prevention.
Key Takeaways:
The emotional attachment to running can influences injury perception and management
Treating the whole athlete, not just the injury, is key to rehab
Some strategies for breaking the injury cycle
And common misconceptions about running injuries — including treatment as a female athlete

Dr. Kate Mihevc Edwards is a renowned physical therapist, author, and speaker, specializing in treating runners. With a focus on holistic health, she is the founder of Precision Performance & Physical Therapy and the author of Go Ahead, Stop and Pee. Kate's unique perspective is shaped by her journey as both a healthcare provider and a patient.
Episode Resources:
Precision Performance & Physical Therapy
Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum (available on Amazon)
Follow Kate on Instagram: @KateMickEdwards
Listen to Kate's podcast, Interdisciplinary Case Miles

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Support our Partners:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

In this episode, we dive deep into the systemic barriers that women face (and still face!) in sports coaching with Dr. Nicole LaVoi, a leading expert in gender equity in sports.
Despite the surge in female athlete participation since Title IX, why have women's coaching numbers significantly declined? And Dr. LaVoi shares actionable strategies for women navigating male-dominated environments.
Key Takeaways
• Historical Context: When Title IX passed in 1972, over 90% of women's teams had female coaches, but that number has dropped to around 45% today.
• Dual Career Pathway: Men often have the advantage of coaching both men's and women's teams, while opportunities for women to coach men's teams are scarce.
• Systemic Barriers: Understand the societal, organizational, and interpersonal barriers that impact women in coaching, including the "likability-competence double bind."
• Supportive Networks: Build and leverage networks with like-minded women to foster collaboration and mentorship in challenging environments.
• Self-Advocacy: Remember that nobody cares about your career more than you; advocate for yourself and your work.
Dr. Nicole LaVoi is the Director of the Tucker Center for Research on Girls and Women in Sport at the University of Minnesota. She is a prominent researcher focusing on gender equity in sports leadership and has dedicated her career to addressing the barriers women face in athletics.
Resources Mentioned
• Tucker Center for Research on Girls & Women in Sport
• CoachingHer.com - Free resources for coaching girls effectively
• BodyConfidentSport.com - Tools for creating body-positive environments in sports If you found value in today’s episode, please subscribe to our podcast, leave a review, and share this conversation with someone who needs to hear it. Join us next week for more insights into health, performance, and challenging outdated narratives in women's sports!
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:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

On today's episode, we sit down with Mel Sulaver, a registered dietitian specializing in women's health and sports nutrition, to talk about all aspects of a woman's cycle — what does and doesn't show up, and what women should know about all the stages of their active lives. Mel dives deep into the topic of menstrual health for female athletes, and how understanding your cycle can enhance performance and overall wellbeing.
Key Takeaways
What constitutes a "normal" menstrual cycle beyond just having a period, and why it's essential to know your personal patterns
The critical role carbohydrates play in hormonal health for female athletes and why low-carb diets should be a no-go for active women
Practical nutrition strategies that Mel's seem work during different life stages, including postpartum — and how many extra calories breastfeeding really uses
The importance of individual responses to nutrition and training, moving away from one-size-fits-all protocols

Mel Sulaver is a registered dietitian and former collegiate athlete with a passion for women's health and nutrition. With her unique blend of clinical expertise and firsthand experience, she empowers female athletes to optimize their performance while maintaining their hormonal health.
If you enjoyed this episode, please subscribe to our podcast and leave us a review! Your feedback helps us reach more listeners and continue sharing valuable insights. Don't forget to follow Melanie at @Nutritionbymel on social media for more tips on women's health and performance.
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:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization.
Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling.
Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery.
Key Takeaways
Sleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]
Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]
First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]
Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]
Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]
Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00]

Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete.
Links and Resources
Dr. Allison Brager on Instagram: @docjockzzz
Book: "Meathead: Unraveling the Athletic Brain" by Dr. Allison Brager
SciPrac Solutions

If you found this episode valuable, please share the episode, subscribe to the Feisty Women's Performance Podcast, and leave a review! Your feedback helps us reach more listeners and continue providing evidence-based insights on women's health and performance.
Sign up to Receive The Feisty Women's Performance Newsletter:
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Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and...

In this special episode, your Feisty Women's Performance podcast host Dr. Erin Ayala brings together a group of experts on mental health to talk about the science and psychology of stress and collective trauma.
Along with being a sports psychologist & therapist in her own right, Erin also lives in Minneapolis, Minnesota — which has been at the center of the news over the last month since it became the target of the largest immigration enforcement action to date in the U.S. Thousands of federal agents have patrolled the streets and detained residents, and, over this past weekend, shot and killed a second bystander — leading to hundreds of thousands of people protesting in Minneapolis and around the country.
In this tense environment, how do we show up as athletes, as members of our community, as our best and healthiest selves?
Join Dr. Tess Kilwein, Dr. Quincy Guinadi, and Christine Bright as they discuss how these experiences shape mental health and performance, and how you can respond to stress and trauma — whether you're going through it right now with the news or you're dealing with your challenges.
Key Takeaways:
• What is collective trauma? Learn how collective trauma impacts communities and individuals, and why this understanding is crucial for athletes and coaches.
• Recognize that intentional rest in times of stress can be essential for long-term sustainability.
• Know that movement and sport can be powerful tools in community healing.
• Get tips on how to navigate the complexities of wanting to help without feeling performative or overwhelmed, and how to effectively engage in difficult conversations without shame or guilt.
Don't be perfect. Be brave.
Guest Introductions:
• Dr. Tess Kilwein: A board-certified clinical, health, and sport psychologist with expertise in mental performance and athlete wellness.
• Dr. Quincy Guinadi: A postdoctoral resident specializing in identity, mental health, and the experiences of marginalized communities.
• Christine Bright: Lead consultant at the Center for Healing and Justice through Sport, focusing on trauma-informed coaching and community support.
Resources Mentioned:
• Center for Healing and Justice through Sport
• Nothing Heals like Sport Playbook
• "What Happened to You" by Dr. Bruce Perry and Oprah
• Beyond Ally by Dr. Maysa Akbar
• Find ways to help at standwithminnesota.com
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