1. What is REDs? How is it different from the female athlete triad and overtraining? REDs (Relative Energy Deficiency in Sport) occurs when an athlete does not take in enough energy (calories) to support both their training and their basic physiological functions. This creates low energy availability, which can result from factors like increased training without increased fueling, nutrition misinformation, disordered eating or eating disorders, and body image concerns.  REDs

Picture of me reviving my soul with a hot cup of ramen noodles at Bandera 100k January 2025 This may be a hot take, but if I could give one message to every runner, cyclist, lifter, weekend warrior, or mom squeezing in training before the kids wake up, it would be this: Stop trying to eat "clean" and focus on eating enough. I know, it sounds almost scandalous coming from a dietitian. But this pursuit of "perfection" - written with air quotes because perfection in reality doe

If you feel stuck in the restrict-binge cycle, you’re not alone. Learn why this pattern happens, how restriction fuels binge eating, and practical steps to rebuild a healthy, consistent relationship with food. You’re Not Alone in the Restrict-Binge Cycle If you’ve ever found yourself stuck in a cycle of following rigid rules around food, only to swing into overeating or bingeing, you’re far from alone. As a weight-neutral dietitian working with athletes and people trying to h

As athletes, we’re taught to focus on the details: hitting paces, tracking mileage, perfecting form, optimizing recovery. But one of the biggest factors impacting your performance that is often overlooked is your daily nutrition beyond the workouts. Whether you’re chasing a new PR, building strength, or just trying to feel better during workouts, fueling enough is the foundation. Yet most athletes think  they’re eating plenty when they’re actually running on empty. So read on

It's almost time to deck those halls and even though this should be the most wonderful time of the year, it is unfortunately also a time when pervasive Grinch-like diet talk can sour the mood (STINK, STANK, STUNK). If you want to actually enjoy the season AND improve holistic health outcomes without focusing on weight, restriction or rigidity, read below for my top tips!