Advertise on podcast: Eat More Carbs | A Period Recovery Podcast

If you split your week between logging miles on the pavement and lifting heavy in the gym, you have probably wondered: should your plate actually look different on a run day versus a strength day? In this episode, Reilly and Jenna clear up the constant confusion around matching your nutrition to specific types of training. If you've ever second guessed how many carbs to eat on a weight based training day, or wondered if your fueling strategy needs a complete overhaul when you have a long run, you’re not alone. In this highly requested episode, Reilly and Jenna are sharing how to match your fueling to your training. They address where athletes frequently trip up when attempting to scale their nutrition to their training, often accidentally driving themselves into a hidden deficit right when their bodies need support the most. Tune in to find out how to strategically fuel for both cardio and strength without second guessing your plate or driving yourself into a deficit. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @rei.beatty @period.recovery.for.athletes @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Social media wellness trends have taken a sharp turn back toward 90s thin culture, and the team is not holding back. In this edition of what drives us bananas, Reilly, Jenna, and Lilly unpack the latest online fixations that are quietly pushing athletes straight into disordered territory. The dietitians dive headfirst into the rise of ‘SkinnyTok’ and why modern thin culture has simply rebranded old school restriction under the guise of high protein fitness goals. What is the real danger behind the viral obsession with ‘protein maxing,’ and where is the line between supporting muscle mass and hiding an unhealthy fixation on a single macronutrient? The trio then takes on the intense pressure to drastically alter your appearance for major life milestones, specifically calling out the toxic "shredding for the wedding" narrative facing upcoming 2026 and 2027 brides. Why do we treat once in a lifetime celebrations as an excuse to crash diet, and what does this extreme aesthetic pressure do to your hormonal health and relationship with food long after the event is over? Tune in for a hilarious, cathartic, and reality checking conversation on how to spot these sneaky culture traps. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @rei.beatty @period.recovery.for.athletes @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

If your healthcare provider checked your weight, told you your BMI is completely normal, but your period is still nowhere to be found, you are not alone. In this episode, Jenna and Reilly take on one of the most frustrating, misunderstood traps in Hypothalamic Amenorrhea (HA) recovery: the obsession with Body Mass Index. Why do so many athletes have HA despite falling neatly within a clinically "healthy" weight range? What is your body actually sensing that a standardized medical chart completely misses? The dietitians unpack the hidden flaws of relying on BMI to measure reproductive health, exploring the disconnect between clinical metrics and your body’s true energy requirements. They dive into why aiming for a chart number might actually be delaying your cycle, what it really takes to make your body safe again, and how to navigate the mental hurdle of gaining weight past what you were told was "normal." Tune in to find out why your BMI might be lying to you and what you should be tracking instead. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @rei.beatty @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

When you are working to recover from Hypothalamic Amenorrhea (HA), the wait for your cycle to return can feel endless and confusing. In this episode, Jenna and Reilly break down the exact physical, hormonal, and emotional signs that indicate your body is shifting into a safe state, lowering stress hormones, and preparing to ovulate. They walk through the progressive biofeedback cues your body exhibits as reproductive function restores. They break down what to look for, including subtle shifts that signal your recovery efforts are working, even before your first bleed appears. Jenna and Reilly clarify what is normal versus what gets misread, helping you track your progress with confidence. Together they chat through causes of recovery delays and timeline anxiety, sharing actionable insight on why consistent energy availability is what ultimately helps to recover a missing cycle. Whether you have been in HA recovery for weeks or months, tune in to learn how to interpret your body’s signals and know for sure that your period is on its way back. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @rei.beatty @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Hormonal health in female athletes is notoriously complex, and misdiagnoses around conditions like PMOS are far too common when conditions like Functional Hypothalamic Amenorrhea (FHA) and PMOS (Polyendocrine Metabolic Ovarian Syndrome, formerly PCOS) are constantly discussed online. In this episode, Jenna and Lilly are joined by Joy Kim, MS, RDN, a PhD candidate researching this PMOS at Cornell University and another dietitian with Steady State Performance Nutrition. Joy walks through the crucial physiological differences between FHA and PMOS, explaining why an accurate diagnosis is essential for understanding the cause behind cycle irregularity. She breaks down how medical professionals evaluate and diagnose the condition, dismantling the pervasive online misinformation, viral "fixes," and fear mongering that often lead active women down the wrong path. Joy outlines current treatment recommendations, without falling into restrictive traps or compromising your training output. Whether you are trying to get to the root cause of your missing cycle, suspect you've been misdiagnosed, or simply want to learn how to cut through the wellness noise with actual science, tune in for an empowering, clinically grounded conversation on taking control of your endocrine health. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @rei.beatty @jenna.fisher.nutrition @lillyreimer.nutrition You can find Joy @joykim_RD Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Wellness culture on social media has reached a whole new level of chaotic, and the team is back to call out the latest batch of misleading trends. In this episode, Reilly, Jenna, and Lilly dive deep into the viral online behaviors, extreme eating habits, and quick-fixes that are quietly sabotaging female athletes and period recovery. First up, they break down why an influencer using their genetics, aesthetic, or body type to sell a workout or meal plan is a major red flag, and how this preys on body insecurities while ignoring actual science and individual needs. Next, the team takes on the rising trends of hyper-obsessive "protein maxing" and "fiber maxing." Finally, Reilly, Jenna, and Lilly address the latest obsession taking over online forums: microdosing GLP-1 medications. Tune in for a candid, and evidence backed reality check that will help you see through social media gimmicks and stay focused on sustainable, health first fueling. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Once you recognize the signs of Relative Energy Deficiency in Sport (REDs), the most critical step is knowing how to strategically fix it. In Part 2 of this deep-dive series, Reilly and Jenna reunite with sports medicine physician expert Dr. Aubrey Armento, MD and board certified sports dietitian Amanda McCarthy, MS, RDN, CSSD to shift the focus from diagnosis to real world solutions and long term prevention. This episode breaks down the practical side of energy availability, detailing what nutritional management actually looks like when pulling an athlete out of a chronic deficit. The panel discusses how to structure fuel throughout the day to meet elevated metabolic demands, support hormonal health, and protect bone density all while managing the fear or discomfort that often comes with fueling with more. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Relative Energy Deficiency in Sport (REDs) is one of the most widespread yet misunderstood conditions in female athletics, often flying under the radar until significant physical damage is done. In Part 1 of this special series, Reilly and Jenna are joined by sports medicine physician expert Dr. Aubrey Armento, MD and boar -certified sports dietitian Amanda McCarthy, MS, RDN, CSSD to break down the clinical realities of low energy availability and how it silently impacts your entire system. Together, the experts unpack the subtle, easily missed red flags of REDs that go far beyond just losing a menstrual cycle. They explore the intricate physiological, psychological, and performance related consequences that occur when an athlete's energy intake fails to match their training load. Without getting bogged down in dense medical jargon, the panel explains how chronic underfueling compromises metabolic rate, bone health, immune function, and mental resilience, proving that REDs can affect athletes of every size, sport, and level. This conversation provides a crucial reality check for any athlete wondering if their fatigue, plateaued performance, or mood shifts are linked to their fueling. Tune in to learn how to identify the early warning signs of low energy availability in your own routine, why prevention is key to long term athletic success, and what it really takes to protect your body’s foundation. Stay tuned for Part 2 next week.  The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Heading off to college is a huge milestone, but for an athlete navigating hypothalamic amenorrhea (HA) and low energy availability (LEA), leaving the safety of home routines can feel downright overwhelming. Between dining hall buffets, chaotic class schedules, late-night socializing, and roommate dynamics, how do you protect the progress you’ve made on your period recovery journey? Lilly and Jenna team up to tackle the real world realities of keeping your period recovery on track while stepping into campus life. They chat about the mental game required to navigate communal dining halls without dropping back into restrictive habits. They discuss how to build a flexible fueling structure that fits unpredictable class and training schedules, while keeping your plate filled with the energy abundance your endocrine system needs.  Finally, the conversation covers how to stay anchored in your goals when surrounded by new peers, busy schedules, and lifestyle shifts. Lilly and Jenna share essential strategies for period recovery, helping you step into your college years fully fueled, confident, and empowered to protect your cycle. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

Social media wellness culture is at it again, and this month, team Steady State is stepping in to set the record straight. Reilly, Lilly, and Jenna sit down for another round of What Drives Us Bananas to unpack the latest wave of viral food trends, sketchy nutrition advice, and misleading online habits that make period recovery and low energy availability (LEA) twice as hard to navigate. First up, the constant stream of "What I Eat In A Day" videos featuring tiny, hyper curated, highly unrealistic influencer meals. The dietitians break down why these aesthetic posts rarely reflect real- ife fuel needs, how comparison traps quietly trigger underfueling in athletes, and the hidden psychological toll of measuring your plate against a stranger's highlight reel. Then, the team takes on the massive resurgence of raw milk trends taking over your feed. Stripping away the pseudoscience and TikTok hype, Reilly, Lilly, and Jenna present a grounded, clinical look at what unpasteurized dairy actually means for your digestive health, immune safety, and athletic performance. Tune in for a hilarious, brutally honest, and evidence backed reality check that will help you tune out social media noise, protect your relationship with food, and focus on real fueling. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode, Reilly and Jenna answer one of the most polarizing questions in the entire hypothalamic amenorrhea (HA) community: Do you actually have to go "All In" to get your period back? The internet often makes it seem like your only two options are either continuing down a path of low energy availability or completely stopping all exercise, dropping all structure, and dramatically increasing your food intake overnight. If the thought of the "All In" approach gives you immense anxiety or feels impossible with your current lifestyle and athletic goals, Reilly and Jenna are here to break down the science behind what your body actually requires to restore ovulation. As dietitians, Reilly and Jenna pull back the curtain on the physiological mechanisms of energy availability and stress hormones. Reilly and Jenna provide a clear, objective framework to help you assess how to go about period recovery that works for you. The truth is, the best way to get your period back is the way that works for you.  They address the fear of losing fitness, and how to determine if your current approach is actually helping you move towards getting your cycle. Tune in to hear an honest conversation that strips away the social media dogmatism and helps you choose the smartest, most sustainable path back to full hormonal health and athletic longevity. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Lilly and Jenna break down how to maintain your momentum and confidence when traveling: How to Navigate Vacation Fueling and Avoid a Recovery Step Back. For many competitive athletes, a routine at home serves as a comfort zone during hypothalamic amenorrhea (HA) recovery. When on a summer vacation or a trip away, you rely on unknown restaurant meals and unstructured schedules, the shift can easily trigger food anxiety or accidental restriction. Lilly and Jenna are here to provide a practical framework to help you adapt your fueling on the go without sacrificing your HA recovery progress.  Lilly and Jenna also dive into the realities of altered holiday schedules, addressing how to maintain a sufficient total daily energy intake when regular meals are delayed, replaced by snacks, or completely out of sync with your normal routine. Lilly and Jenna share their top fuel items to pack in your suitcase to guard against an unintentional energy deficit, alongside essential tips on how to balance food enjoyment with recovery. Finally, they chat about the physical demands of vacation movement. From exploring a new city on foot to all day excursions, vacation activity levels often sneakily rival a regular training day. Tune in to gain the tools you need to travel freely, enjoy your vacation, and keep your HA recovery fully on track. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Lilly and Jenna come together to dive into the toughest mental hurdle of the entire seasonal recovery process: how to protect your peace of mind when the summer wardrobe comes out. With viral social media trends constantly pushing unattainable body standards, attempting to navigate necessary weight restoration during pool party season can feel completely overwhelming. If you are struggling with the discomfort of a changing body while trying to heal from hypothalamic amenorrhea (HA) and low energy availability (LEA), Lilly and Jenna are here to help you protect your progress. They talk through the distinct pressure of being in environments where diet culture talk dominates the conversation. They share their professional clinical strategies for how to mentally insulate yourself when friends or family members start discussing restrictive summer habits, to keep you grounded in your medical and physical truth.  Finally, the conversation covers how to navigate summer memories, addressing the common urge to hide from the camera or avoid social situations because of how you feel in your recovery body right now. Lilly and Jenna provide a comforting, highly perspective shifting approach to capturing moments with friends and family without letting temporary physical changes steal your joy. Tune in to learn exactly how to handle the social pressures of summer, drop the body image anxiety, and realize that a fully fueled body is your greatest asset for a vibrant life. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition

In this episode of Eat More Carbs, Jenna and Lilly team up to talk through appetite loss in the heat. As temperatures climb, an overwhelming number of female athletes notice their appetite completely vanish. If you’ve ever wondered why hot weather or intense training in a warm environment leaves you feeling entirely averse to food, and whether it means your body suddenly requires less energy, this episode is a non negotiable listen. Lilly and Jenna break down the internal mechanics of what happens to the body when core temperatures rise. They expose the reasons why your natural hunger cues become highly unreliable during the summer months, and why trying to use intuitive eating during a July or August heatwave is a direct trap for anyone navigating hypothalamic amenorrhea (HA) recovery. The conversation highlights the red flags that signal a temporary drop in appetite has morphed into a dangerous slip back into Low Energy Availability (LEA). Lilly and Jenna share their absolute favorite fueling hacks that are easy on the stomach when it is hot out, allowing you to continue your recovery journey even in the heat of summer. Tune in to find out if your summer habits are accidentally stalling your cycle, and learn how to keep your metabolism, hormones, and athletic performance thriving all season long. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program

In this episode of Eat More Carbs, Jenna, Reilly, and Lilly gather for another highly anticipated round of calling out the latest wave of nutrition misinformation driving us bananas. As sports dietitians, we are seeing more and more female athletes outsource their fueling to viral tech trends and wellness myths, often at the direct expense of their hormonal health. Today, we are breaking down the psychological and physiological traps of these movements and explaining why they are keeping athletes stuck in a cycle of low energy availability. First, the team tackles one of the most pervasive and damaging myths in the hypothalamic amenorrhea (HA) community, we address the nuances of period recovery that can lead to prolonged plateau. We also react to the extreme food and electrolyte trend swings taking over social media, exposing how the wellness industry complicates basic hydration and mineral balance to sell unnecessary products to athletes who just need foundational fuel. Finally, Jenna, Reilly, and Lilly talk about the rise of AI food analysis apps. We discuss the dangerous limitations of letting an algorithm scan your plate and why data obsession can cause harm to your relationship with fueling. Whether you are trying to break through an HA recovery stall or just trying to navigate the confusing advice on your feed, this episode will help you ditch the tech gimmicks and refocus on the evidence based fueling strategies that actually support your performance. The Eat More Carbs Podcast is the go-to podcast for the GIRLIES who want to fuel their body properly with easy, fun, and simple nutrition! Hosted by Reilly Beatty and Jenna Fisher, two registered dietitians who bring you weekly episodes to help you meet your goals while breaking free of diet culture.  You can follow Reilly, Jenna and Lilly on Instagram @reilly.beatty.nutrition @jenna.fisher.nutrition @lillyreimer.nutrition Struggle with figuring out what advice you should be following to achieve your goal of period recovery? Visit teamsteadystate.com or click here for more information about the Period Recovery Program