Feisty Women's Performance

We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026.
Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance.
Key Takeaways
What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.
Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.
How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.
GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.
Fiber Maxing: Is this the craziest nutrition trend hitting the internet!

Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle.
Resources mentioned:
Alex Larson Nutrition: alexlarsonnutrition.com
Endurance Eats Podcast: Listen Here

If you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations!
Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/
Sign up to Receive The Feisty 40+ Newsletter:
https://feisty.co/newsletters/feisty-40/
Keep up to date on all women's sports:
https://feisty.co/newsletters/the-feist/

Follow us on Instagram:
@feisty_womens_performance

Support our Partners:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

In this episode, Feisty Women’s Performance host Dr. Erin Ayala discusses the crucial but often avoided conversations that can significantly impact athletes' performance and wellbeing.
In a live talk from USA Triathlon's Endurance Exchange conference, she shares strategies for coaches to effectively engage with female athletes on sensitive topics like menstrual health, body image, and mental health — but the tips can be used for any and all tough conversations you need to be having.
Discover how to foster trust, encourage open dialogue, and ultimately enhance your effectiveness.
Key Takeaways
• The most impactful discussions are often the ones we shy away from. When that comes from a coach it affects athletes' performance and trust.
• OFNR Framework: Use the OFNR (Observation, Feeling, Need, Request) technique to facilitate difficult conversations.
• Be aware of what athletes aren't saying:
Know about the menstrual cycle and symptoms women and athletes might not be talking about.
Body image issues impact so many elements of women's workouts and training.

• Coaches should maintain a network of mental health professionals to support athletes effectively.
Dr. Erin Ayala is a licensed psychologist and certified mental performance consultant with a focus on female athlete health. She is the founder of Skadi Sport Psychology and has extensive experience helping athletes navigate the complexities of mental health and performance.
Resources Mentioned
• USOPC Mental Health Directory: A resource for finding vetted mental health professionals.
If you found this episode valuable, please subscribe and leave a review! Connect with Dr. Erin Ayala on Instagram at @SkadiSportPsychology for ongoing resources and insights.

Dr. Emily Kraus, sports medicine physician and director of Stanford's FASTR female athlete research program, addresses the critical gap in sports science that continues to affects all female athletes: from Olympians to college students to everyday women who just want to do their best.
She discusses the physiological differences that lead to unique health challenges and emphasizes the urgent need for tailored research on women.
Learn how to recognize the signs of low energy availability and why understanding women's physiology is crucial for optimizing performance and preventing injuries.
Key Takeaways:
Female athletes often experience more severe bone stress injuries due to hormonal sensitivities and under-fueling.
Menstrual irregularities, fatigue, and mood changes are critical warning signs of underlying issues like RED-S (Relative Energy Deficiency in Sport).
Standard lab values may not be suitable for female athletes; seek comprehensive tests for iron, thyroid, and vitamin D levels — and what numbers you should be looking for.
Why building a supportive culture is essential for injury prevention.
How to engage in open dialogues about physiological differences to foster a more inclusive athletic environment.

If you found this debut episode of the new Feisty Women's Performance podcast valuable, please leave us a review and share with a woman who needs this information!
Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center, specializing in Physical Medicine and Rehabilitation. As the director of the Female Athlete Science and Translational Research (FASTR) program, she focuses on closing the gender gap in sports science research, and emphasizing early identification and intervention for female athletes.
Links and Resources:
• Dr. Emily Kraus Profile
• FASTR Program
• FASTR Instagram
Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/
Sign up to Receive The Feisty 40+ Newsletter:
https://feisty.co/newsletters/feisty-40/
Keep up to date on all women's sports:
https://feisty.co/newsletters/the-feist/

Follow us on Instagram:
@feisty_womens_performance

Support our Partners:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

The Feisty Women’s Performance Podcast is back—bigger, bolder, and built for active women who want real answers, not recycled hype. We're handing the mic off to our new host: Dr. Erin Ayala, a Sport Psychologist and Certified Mental Performance Consultant, who works almost exclusively with female athletes across the lifespan.
From protein needs and sleep disruptions to saddle sores, strength training for women, and yes, what’s going on with weighted vests—this is the show where we tackle the questions no one else is asking (or answering). Expect expert guests, honest conversations, and episodes that address the real gender gaps in sports, health, and performance.
If you’re done with fads, quick fixes, and advice that wasn’t designed for women, this is your place. Science over hype. Women first.
First episode launches next week, Jan. 12, right here on this feed. Share, follow, listen, and tell a friend who is also looking for female-first health and performance information.
Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/
Sign up to Receive The Feisty 40+ Newsletter:
https://feisty.co/newsletters/feisty-40/
Keep up to date on all women's sports:
https://feisty.co/newsletters/the-feist/

Follow us on Instagram:
@feisty_womens_performance

Support our Partners:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

We're sharing this episode of Feisty's weekly women's sports show, called The Feist, because we thought you’d enjoy this preview of the Tour de France Femmes avec Zwift. Even if you already know everything about cycling, we're sure you’ll find something you don’t know in today’s episode.
And be sure to subscribe and follow The Feist wherever you listen, so you don't miss any future episodes of the only showing covering *ALL* women's sports:
Apple Podcasts: https://podcasts.apple.com/us/podcast/the-feist/id1821308242
Spotify: https://open.spotify.com/show/1qnvTIJ24cKFWW3JpiIOLR
Youtube Music: https://music.youtube.com/playlist?list=PLuvyuG9qLFgy5LXKyIs4sZi18aetQE8gm

--
This week on the Feist, it's all about previewing the biggest women's race of the year: The Tour de France Femmes avec Zwift.
Kate Veronneau, director of women's strategy at Zwift, joins us to give a peak behind the curtain into what goes into the massive event, the kind of growth they've seen at TDFF, and who she thinks could win.
But first, it's our women's sports highlights from the week, including drama from the Euros soccer championship, gossip from the WNBA All-Star Weekend, and a deep dive into the doping sanction that was handed out to the marathon world record holder (and why it hurts more than just a couple of athletes).
From what women's sports we watched to what we want to watch, it's just another week of your favorite sports with your Feistiest friends!
Highlights:
0:00 - Welcome and What We Watched
13:00 - "Pay Us What You Owe Us"
21:57 - WNBA Insights and Gossip
25:02 - The Doping Downfall of Marathon World Record Holder, Ruth Chepngetich
34:43 - The Impact of Doping on Athletic Careers
43:20 - Kate Veronneau previews the Tour de France Femmes avec Zwift
01:11:10 - Our Feisty Picks of the Week, including American Ninja Warrior

Register for our Webinar: A Coach’s Guide to What Female Endurance Athletes Actually Need https://feisty.co/seminar/
Sign up to Receive The Feisty 40+ Newsletter:
https://feisty.co/newsletters/feisty-40/
Keep up to date on all women's sports:
https://feisty.co/newsletters/the-feist/

Follow us on Instagram:
@feisty_womens_performance

Support our Partners:
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/