183. Researching RED-S and Female Athletes to Improve Performance + Health with Melissa Lodge

This episode of the Female Athlete Nutrition podcast is with REDs researcher, elite runner Melissa Lodge. Melissa opens up about how her personal experience with RED-S and underfueling led to a series of stress fractures and underperformance as an NCAA Division I athlete. Recovering from RED-S led to performance breakthroughs for Melissa, and also motivated her to study RED-S and advocacy for RED-S awareness and the dangers of underfueling through @FED_collaborative. 
Melissa and I discuss the importance of studying female athletes, using research to inform practical takeaways for athletes, coaches, and other support staff. We debunk the hype around menstrual cycle nutrition, encouraging athletes to fuel enough always regardless of their menstrual cycle phase. We highlight how our bodies are trying to help us, and why fueling enough allows them to perform optimally: RED-S is a way our bodies protect us in a state of low energy availability. We finish by focusing on the importance of meeting our carbohydrate needs, why athletes are underfueling carbs, and avoiding low carbohydrate availability. And Melissa also answers our end of the podcast questions.
TOPIC TIMESTAMPS:
4:10 Melissa’s experience with RED-S and bone stress injuries 
7:10 How RED-S can affect every body and in a variety of ways
14:30 Performance (+ health) benefits of RED-S recovery 
21:30 The female athlete program at Boston Children’s Hospital and Melissa’s involvement in this leading research program
28:00 Using research to give practical takeaways for female athletes 
31:25 Male vs female athlete research 
33:40 Is menstrual cycle nutrition a thing?
39:20 Iron absorption in women; examples of our bodies being smart!
42:10 Why RED-S is a survival tool; the importance of working with your body
45:50 The dangers of underfueling carbohydrates; low carb and energy availability in athletes. For more on low carb availability, check out: 174. Blood Sugar, Continuous Glucose Monitors (CGMs), + Carb Intake with Kelsey Pontious, RDN
57:30 End of the podcast questions 
Follow Melissa on Instagram @mel_lodge_ The FED Collaborative @fed_collaborative and your host, Lindsey Cortes, @female.athlete.nutrition 
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