Female Athlete Nutrition

Host Lindsey Elizabeth Cortes interviews Brittany Miller, a certified sports nutritionist with SwimStrong Dryland who supports swimmers worldwide through a largely virtual program offering strength training, nutrition, wellness, mentorship, and mental skills for athletes from age group to Olympians. Miller shares her personal history of underfueling in softball, later developing restrictive and binge patterns before improving through Precision Nutrition and ASPDA connections, emphasizing scope and referrals to sports dietitians when needed.

They discuss swimmer-specific challenges including hidden sweat/hydration, indoor training and low vitamin D, non-weight-bearing bone density risk, early morning two-a-days and underfueling, short recovery windows, nervous stomach at meets, and using interactive, competitive education activities to make nutrition engaging for youth athletes.

Brittany Miller is a certified sports nutritionist through Precision Nutrition and the National Academy of Sports Medicine, and is an allied health professional through the American Sports and Performance Dietitians Association. She's been working with swim athletes for over 7 years, from age groupers to Olympians. She and her team at SwimStrong Dryland inspire and change the lives of competitive swimmers through strength training, nutrition & wellness, mentorship and care. As a lifelong athlete, she loves to equip young swimmers with practical knowledge and tools that lead to better performance, more fun, and lifelong habits. Brittany lives on the northside of Indianapolis with her amazing husband, two kids and maltese poodle.

Episode Highlights:

01:22 Period Pain Sponsor

03:00 Meet Brittany Miller

04:39 Swim Strong Overview

08:15 Brittany Fueling Journey

15:28 Learning and Support

16:58 ASPD Association

24:34 Reds Resource Break

27:06 Swimmer Nutrition Needs

32:29 Hydration In The Pool

32:47 Tracking Sweat Loss

33:43 Open Water Hydration Challenges

35:36 Swim Culture Two A Days

36:33 Early Morning Fueling Fixes

38:54 Make Nutrition Fun

41:38 Interactive Nutrition Games

44:13 Gamify At Home

52:58 Female Cycle And Fueling

56:43 How To Work With Brittany

58:42 Final Wrap And Resources

Resources and Links:


SwimStrong Dryland Instagram - @swimstrongdryland


SwimStrong Dryland Website - www.swimstrongdryland.com


For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/


Join REDS Recovery Membership: http://www.lindseycortes.com/reds


WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co


Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com


Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast


Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Host Lindsey Elizabeth Cortes introduces the Female Athlete Nutrition Podcast, aiming to help female athletes overcome confusing and harmful nutrition messages, and includes sponsorships for Wave Bye menstrual cycle products and Lindsey’s REDs resources and membership.

Lindsey interviews binge eating expert Amber Abila, who shares her progression from calorie restriction and vegan dieting as a teen to bingeing, purging, and over-exercising, with therapy helping bulimia but not binge eating. Amber explains binge eating often stems from restriction and nutrient deficiency, and discusses how hyper-palatable foods and added “natural flavors” can intensify cravings, referencing concepts from The Dorito Effect and artificial sweeteners. She emphasizes shifting from weight-loss focus to feeling normal around food, treating bingeing as a changeable habit, using mindset tools like visualization (featured in her free audio “Stop a Binge Before It Starts”), and building regular meals before refining hunger/fullness cues. Amber outlines her three-month coaching and notes overeating and binge eating use similar strategies.

Amber Abila helps women stop binge eating & overeating by rewiring their brains so they can feel normal and in control around food for good.

After years of trying everything from therapy to intermittent fasting, nothing worked until she learned about the psychology of habits which led to her losing 30 lbs, eliminating food noise, and gaining her life back.

She now walks others step by step through her process in her signature Confident Eater Program as well as in her podcast, in the top 2% worldwide, called “Become a Confident Eater.”

Free gift! Get instant access to Amber’s guided audio to “Stop a Binge Before it Starts” ⁠HERE⁠!

https://www.theconfidenteater.org/urge-guest

Episode Highlights:

03:00 Meet Amber Obealah

05:24 From Dieting to Binging

06:54 Cookies Then Purging

08:19 Why Therapy Fell Short

10:43 Binge Eating As Habit

12:17 Confidence Over Control

16:20 Restriction To Binge Stats

18:55 Rock Bottom Breakthrough

20:31 Letting Go Of Weight Loss

21:50 Why Binge Eating Starts

27:51 Flavorings And Cravings

29:05 Flavor Drives Cravings

29:48 Orange Prediction Error

30:40 Restriction And Nutrient Gaps

31:29 Dorito Effect Explained

32:55 Back To Real Food

33:46 Pregnancy Cravings Decoded

36:43 Diet Foods And Sweeteners

39:21 Relearning Fullness

42:45 Trust Timeline For Change

44:24 Mindset Mantras Visualization

47:35 Coaching Process Overview

49:34 Overeating Versus Bingeing

51:36 Final Wrap And Resources

Resources and Links:


The Confident Eater Podcast with Amber Abila


Follow The Confident Eater on Instagram: https://www.instagram.com/theconfidenteater_/


Follow Amber Abila on Youtube


Follow Amber Abila on Facebook


Amber Abila's Free Support Group


For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/


Join REDS Recovery Membership: http://www.lindseycortes.com/reds


WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co


Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com


Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast


Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Host Lindsey Elizabeth Cortes explains her six-week podcast break was due to moving across the country, an unexpected third pregnancy, illness, and parenting two sons, including one with glycogen storage disease managed by individualized nutrition; she shares that amniocentesis at 21 weeks confirmed her unborn baby boy does not have the disease, and she is embracing being a full-time stay-at-home mom, so future episodes will be less consistent but ongoing.

She highlights resources for female athletes, including RED-S education and a $15/month RED-S recovery membership, and then reviews basic pregnancy nutrition: prenatal folate early, managing first-trimester nausea with small frequent meals, hydration, and adding protein/fat; increased energy needs in second (~350 kcal/day) and third trimester (~450 kcal/day); screening for gestational diabetes; food-safety cautions (listeria, salmonella, mercury); and key nutrients including iron (27 mg/day) and choline from eggs.

Episode Highlights:

01:22 Period Pain Sponsor

03:00 Why Episodes Paused

03:50 Pregnancy And Move

04:27 Genetic Risk Fears

09:34 Amniocentesis Results

12:20 Boy Mom Update

13:52 Work And Childcare

17:21 Embracing Stay At Home

22:03 Motherhood And Identity

25:01 Support Beyond Motherhood

27:47 Reds Help Resources

29:55 Recovery Membership Pitch

30:31 Pregnancy Nutrition Basics

32:25 First Trimester Nausea Tips

37:25 Second Trimester Calories

39:40 Third Trimester Growth

42:18 Glucose Test and Exercise

48:37 Food Safety While Pregnant

51:07 Key Micronutrients Folate Iron

54:03 Wrap Up and Subscribe

56:55 Podcast Outro Resources

Resources and Links:


FANP 140: My Newborn’s Medical Condition + Life Updates


FANP 143: Individualized Nutrition For All + Glycogen Storage Disease


FANP 132: Treating Chronic Heartburn & GERD Through Pregnancy


For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/


Join REDS Recovery Membership: http://www.lindseycortes.com/reds


WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co


Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com


Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast


Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Lindsey Elizabeth Cortes interviews returning guest Marina Paul, founder and CEO of Superhera, a data-driven sports apparel company addressing female athletes’ ill-fitting, male-centric gear and its links to body image and performance. Marina describes research conducted with 858 respondents (with researchers from Brooklyn College and Notre Dame) showing contradictions: 65% said sportswear is “fine,” yet 55% considered restricting food to fit better and 39% had done so; many also altered gear to make it work.

Most athletes prioritized fit over look, and while 80% said they look like an athlete, descriptions of the “ideal” athlete emphasized being leaner and more toned. Marina explains Superhera’s evolution into a sizing technology company using athlete measurements and photos to recommend uniform sizes and create custom gear for teams, now including men’s teams.

Marina Paul is the Founder and CEO of Superhera, a data-driven sports apparel company dedicated to closing the "gear gap" for female athletes. A former Division I soccer captain at Georgetown University, Marina transitioned from elite athletics to a career in consulting before launching Superhera to solve a systemic multi-billion dollar sizing error in the sportswear market. Her mission is deeply personal: after a successful career on the field was marred by a battle with body dysmorphia—driven by ill-fitting, male-centric uniforms—Marina set out to revolutionize the industry.

Episode Highlights:


01:22 Period Pain Sponsor


03:00 Meet Marina Paul


04:57 Why Fit Matters


08:23 Data Driven Sportswear


12:29 Sizing Psychology


16:52 Survey Setup


24:59 Key Study Findings


29:52 REDS Check In


30:40 REDS Recovery Options


32:24 Athlete Body Awareness


34:33 Do I Look Athletic


37:19 Toned Lean Ideal Trap


38:33 Healthy Body Goals


42:18 Superhera Tech Evolution


48:05 Fit Over Fashion Trends


51:39 Work With Superhera


55:14 Closing Resources

Resources and Links:


Follow Marina Paul on Instagram


Superhera Website


For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/


Join REDS Recovery Membership: http://www.lindseycortes.com/reds


WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co


Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com


Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast


Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Lindsey Elizabeth Cortes shares her take on the 2025–2030 USDA Dietary Guidelines released in 2026, explaining how the USDA updates them every five years and how they affect downstream food policy. She says the new inverted food pyramid and “eat real food” messaging feel more like marketing than a true 180, though she appreciates that the guidelines are shortened to 10 pages.

From a sports dietetics lens, she critiques the low grain/carbohydrate guidance as inadequate for athletes, recommends past episodes on carbs, sugar, and during-training fuel, and notes athletes may need some refined carbs to avoid excessive fiber and GI issues. She likes the increased protein target (1.2–1.6 g/kg), the more permissive tone on whole fats despite a still-low saturated fat cap, and the stronger “limit alcohol” message, and discusses potential implications for SNAP, school lunches, and ultra-processed foods.

Episode Highlights:


01:22 WaveBye Sponsor Break


03:00 USDA Guidelines Overview


04:21 What USDA Does


06:08 Food Pyramid to MyPlate


08:30 Inverted Pyramid Marketing


12:57 Eat Real Food Message


15:23 10 Page Guidelines Shift


16:24 Carb Limits for Athletes


19:31 Whole Grains vs Refined Fuel


19:57 Fiber and GI Reality Check


22:29 RED-S Check In and Resources


23:18 RED-S Recovery Options


24:18 Why Community Support Matters


25:02 Protein Targets Updated


27:15 Whole Fats And Saturated Fat


31:41 Alcohol Guidance Shift


35:58 Policy Ripple Effects


37:52 SNAP And Food Quality


40:50 Biggest Takeaways


42:02 Blame On Individuals


44:27 Final Thanks And Resources

Resources and Links:


Dietary Guidelines For Americans


FANP Episode 103: Stop Cutting The Carbs!


FANP Episode 248: The Science of Sugar for Athlete Performance & Health: Clarifying Natural vs Artificial vs Added


FANP Episode 195: Fast Fueling Facts: During Training Sports Nutrition


For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/


Join REDS Recovery Membership: http://www.lindseycortes.com/reds


WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co


Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code CORTES15 for 15% off: previnex.com


Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast


Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.