110: Understanding RED-S From Two Registered Dietitians

In this episode, I sit down with recurring guest and fellow Rise Up Nutrition dietician Jenna Stranzl. Jenna is a marathon runner, doggie lover, registered dietitian and sports nutritionist. We revisit a topic at the heart of Riise Up Nutrition, relative energy deficiency in sports (RED-S). This is a topic I first covered way back on episode 2, “What is RED-S?”, which I recommend you check out, alongside episode 5 “Eating Disorders, To Exercise or Not to Exercise?”. First, Jenna and I breakdown relative energy deficiency in sport, defining key characteristics like underfueling and energy needs for athletes. We discuss how RED-S differs from the female athlete triad: all genders, body sizes, and ability of athletes can be diagnosed with RED-S, highlighting the key signs and symptoms, touching on the importance of working with a dietitian throughout the diagnosis and recovery processes.  In the second part of this episode, Jenna and I each talk about our own journeys with nutrition and exercise: from past eating disorders, disordered eating and exercise patterns, RED-S and poor health, to finding food freedom and joyful relationships with movement. We leave listeners with a promise that RED-S recovery IS worth it and you will be better off for it! We’re here to help you or anyone you know overcome nutrition-related and fueling concerns, reach out and start your path to recovery now! For more on RED-S, check out episode 2 “What is RED-S?” https://podcasts.apple.com/us/podcast/what-is-red-s/id1537395854?i=1000499401138 And episode 5 “Eating Disorders, To Exercise or Not to Exercise?” https://podcasts.apple.com/us/podcast/eating-disorders-to-exercise-or-not-to-exercise/id1537395854?i=1000501202202  Follow Jenna on Instagram @_jennalee @glycojennalysis and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition  Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call!   THANK YOU TO OUR SPONSORS: InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  In this episode we talk about: 5:00 What is relative energy deficiency in sports (RED-S)? How does RED-S differ from the Female Athlete Triad? 8:00 Understanding energy balance, energy availability, and nutritional needs for athletes 11:00 Signs and symptoms of underfueling  12:50 Broadening the diagnosis criteria: RED-S can occur at any weight, age, and performance level 17:00 Bringing men into the conversation: all genders can suffer from RED-S 19:30 Diagnosing RED-S and the importance of working with a sports dietitian. Nuances of RED-S, within day energy deficits and accidental underfueling.  24:15 What we mean by “underfueling”, with or without RED-S 29:30 Nutrition fundamentals and guardrails to avoid underfueling 31:00 Weight loss and underfueling  40:30 Jenna’s personal experience with weight gain: coping with the RED-S recovery process and body changes 42:15 Optimal health and fitness comes in different body shapes, sizes, and weights 44:05 Eating disorders and disordered eating  48:15 Jenna’s past experiences with eating disorders, disordered eating, and RED-S. Relapse, diet culture, marathon training, ADD/ ADHD, and comparison to a younger self. 57:15 Lindsey’s past experiences with nutrition and exercise, potential RED-S and disordered eating beginning in high school. From injuries and an eating disorder, to underfueling for athletics, to stopping exercise and gaining weight. 1:05:05 Gut health as a symptom of RED-S and underfueling  1:05:55 The importance of RED-S awareness and diagnoses for recovery  1:06:55 Exercise during and after RED-S recovery  1:09:00 You can feel better! RED-S recovery IS worth it!