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Health & Fitness

Feisty Women's Performance

Dr. Erin Ayala

Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life.

Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating.

We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed.

If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you.

No fads, no quick fixes. Just real science and legit experts.

Re-launching January 2026.

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  • 205 episodes
  • Updated Yesterday

Episodes205

Newest first
  • Apr 29, 2024 · 1 hr 3 min

    Hormonal Ep. 3: Hormone Related Conditions and Concerns

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance. This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019. Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women. During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best. Episode three discusses questions and confusion around hormone related conditions like PCOS, endometriosis, Hashimotos, and more. Plus, Sarah and Dr. DiGirolamo address fertility and egg freezing. What do we mean by balanced or imbalanced hormones? What might cause hormonal imbalances? When people take HRT to get their hormones "back in balance," what does this actually mean? Common hormonal conditions and concerns? PCOS definition and its effects on reproductive health? The difference between hypo and hyper-thyroidism? Why thyroid imbalances impair our overall performance, mood, and energy availability Endometriosis definition, management, and treatment Egg freezing best practices for fertility preservation and recommendations from a fertility specialist For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal. Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/ Listen to Episode 1 of Hormonal Listen to Episode 2 of Hormonal Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Apr 22, 2024 · 1 hr

    Hormonal Ep. 2: Hormonal Birth Control, Fertility Treatments, and Pregnancy Considerations

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance. This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019. Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women. During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best. Episode two discusses questions around hormonal birth control and IUDs, fertility treatments, and pregnancy, including: What are hormonal contraceptives? How do they work? How do they impact what would be a "normal" cycle? How does Dr. DiGirolamo counsel women when it comes to hormonal contraceptives and exercise? Do hormonal contraceptives make it harder to identify Low Energy Availability and REDs? Do women need to stop exercising if they want to get pregnant? What about women who are undergoing fertility treatments? What are the special considerations there? For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal. Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/ Listen to Episode 1 Research: https://pubmed.ncbi.nlm.nih.gov/32666247/ https://www.ncbi.nlm.nih.gov/books/NBK164632/ https://www.sciencedaily.com/releases/2006/01/060104232338.htm https://pubmed.ncbi.nlm.nih.gov/33993156/ https://pubmed.ncbi.nlm.nih.gov/29283683/ https://globalsportmatters.com/health/2022/02/28/what-happens-female-athletes-pill-oral-contraceptives/ https://www.outsideonline.com/health/training-performance/hormonal-birth-control-athletic-performance-research/ https://runnersconnect.net/birth-control-and-running/ https://fasterskier.com/2011/08/it-shouldnt-be-at-all-surprising-a-link-between-birth-control-and-performance/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Apr 15, 2024 · 58 min

    Hormonal Ep. 1: How Ovarian Hormones Impact Sports Performance in All Life Phases

    At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance. This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019. Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women. During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best. Episode one covers all the basics about your hormones, including: How our ovarian hormones impact sports performance Whether you really need to sync your training routine with your menstrual cycle Why some women are more or less sensitive to their monthly hormone fluctuations What happens when your hormones start fluctuating in your 40s or flatten out in your 50s and beyond. How to know when and why you might need hormone testing For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal. Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Apr 8, 2024 · 1 hr 5 min

    Beyond Comfort Zones - How to Build Emotional Endurance and Start Betting on Yourself with Vicki Anstey

    What happens when you leave a situation that is holding you back and you start betting on yourself? Anything becomes possible in the case of today’s guest, Vicki Anstey. After 20 years in a relationship that limited and stifled her, this former advertising professional, turned fitness pioneer and award-winning entrepreneur, became (at age 41) one of the first ever women to participate in Channel 4’s ‘SAS Who Dares Wins’, reaching the final stages after 11 days in extreme conditions at an altitude of 3,000ft in Chile. In 2021, she and two other women, the Girls Who Dare, set a new World Record for rowing unaided across the Pacific Ocean, confronting her fear of deep, open water to do so. It took 60 days, 17 hours and 6 minutes. Her most recent endeavor was a five day race in one of the northernmost, remote parts of the world, The Arctic. She covered a distance of over 230km in temperatures of -35 degrees, carrying everything she needed to survive. Up next? She and a team of three other women (Four the Record) are tackling the World’s Toughest Bike Race, the Race Across America (RAAM), covering 3,000 miles across 17 states in just 7 days. They are attempting to break the women’s world record in this event. On paper, Vicki is an avid adventurer, but her biggest achievements are less about the adventures, and more about her self-discovery. In times of adversity and extreme difficulty, Vicki learned to tap into her self-reliance, trust, and emotional endurance. Today, Vicki shares her personal story with Sara, including: Her career changes and personal growth from advertising executive to entrepreneur How she followed her gut instincts, which led to Vicki opening the first Barre studio in the UK The personal and professional growth that stemmed from leaving her controlling relationship Her transformation from “non-athlete” to extreme adventurer Overcoming her personal fears and adapting to challenges in all of her experiences Lessons learned from her personal and physical adversity Honing the skill of emotional endurance, which involves understanding, processing, and letting go of emotions, rather than just tolerating them Developing the muscles of self-reliance, mental toughness, and resilience, especially in times of turmoil and extreme personal difficulty What's next? Another World Record attempt at RAAM and how you can help Vicki’s story is one of wild bravery and self-knowledge, but her true wisdom comes from her own internal journey and ability to understand her strengths, remain emotionally resilient, and overcome her fears. These are the skills that make her incredible achievements all the more inspirational. Vicki Anstey Website Vicki's Instagram Four the Record RAAM Website Four the Record Instagram Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Apr 1, 2024 · 54 min

    Achieve Mental Wellness and Performance Through Breathwork with Stephanie Green

    Are you feeling stress or anxiety about something right now? How are you holding your shoulders? Are you breathing through your nose or your mouth? Is your breath shallow or deep? This week, Sara talks with Stephanie Green about the power of breathwork to alleviate anxiety and lift your mood. Stephanie is a Vancouver Islander who lives in Nanaimo. She is founder of OmTown Yoga Studio and is also an ultra runner and mountain biker, turned multi-day adventure racer. Like so many guests, Stephanie learned how to overcome patriarchal notions that limit women's potential, and used her own knowledge, physical strength, and skill to propel her mental and emotional growth. Sara and Stephanie discuss: Gender dynamics in adventure racing and how women are often seen as "mandatory gear" Remaining open and curious to learning new skills, especially as an adventure racer How motherhood prepared Stephanie for several races that required patience and sleep deprivation How breathing deeply and efficiently can improve running form, economy, and overall athletic performance by connecting the diaphragm, pelvic floor, and core Nasal breathing vs. mouth breathing for better health and athletic performance Employing simple nasal breathing techniques to reduce anxiety and lift your mood throughout the day Using breathwork to manage fear and anxiety in racing and competition So, breathe deep (through your nose), relax, and enjoy the episode. Follow Stephanie on Instagram Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Mar 25, 2024 · 1 hr 6 min

    Nini Champion and Lisa Roland - Setting World Records at the World's Toughest Row

    45 Days, One hour and 27 minutes. That’s how long Nini Champion and Lisa Roland spent rowing non-stop in the Atlantic Ocean during the 2023 Talisker Whiskey Atlantic Challenge, a 3,000 nm unassisted ocean row beginning in La Gomera, Spain and finishing in the Caribbean port of English Harbour, Antigua. (For our non-maritime audience, that’s over 3452 land miles and 5555 kilometers!) In two-hour increments and through every curveball from Mother Nature imaginable, the ladies traded rowing, eating, and sleeping duties, all while setting a new world record for the women’s pair in this event. Sara chats with both Nini and Lisa today as they share details about their inspiration for this feat of endurance, their training regime, how they stayed alert and supportive of each other’s physical and mental needs. Yes, it’s extremely important to be physically strong, as they say, but these two women who both have impressive resumes in the sailing industry, also stress the importance of having a strong mindset and a mission-drive goal. Their mission? It’s a personal one, especially for Lisa. They raise money for their Bridges Over Water Program, providing scholarships for young adults who have aged out of the foster care system and want to pursue a career in the maritime industry. Lisa herself was a product of the foster care system and, at 15, experienced challenges with addiction and homelessness. Sailing saved her and she and Nini hope to provide the same safety net for others. Not only is this an inspiring (and also humorous) look at their race and expedition, it is also an example of two women succeeding together and elevating the possibilities in a male dominated industry — which is women’s performance at its best. cover photo courtesy of World's Toughest Row Team Ocean Grown Website Bridges Over Water Grant Fund Follow Team Ocean Grown on Instagram Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Mar 18, 2024 · 1 hr 8 min

    Hettas Founder and CEO, Lindsay Housman, is a Step Ahead on Women’s Running Research

    Lindsay Housman was floored when she learned that women are considered “a confounding variable” when it comes to scientific and athletic research. That is to say that women are rarely researched because they are more “complicated.” This is especially true in the athletic footwear industry where most research has been done exclusively on men and then applied to women as a “smaller version of men.” Learning this was a lightbulb moment for this entrepreneur with two twin daughters (who also happen to run). Hettas, performance running shoes for women, was born. Truth be told, there are multiple differences between males and females in this area as it pertains to anatomy, physiology, and biomechanics and, today, Hettas is leading this charge in female specific research and design, thanks to their relationship with Dr. Chris Napier. Chris is a clinical assistant professor at the Department of Physical Therapy at the University of British Columbia. He is also a member of the Minerva research group at Simon Fraser University. His research interests include running biomechanics and injury prevention, particularly through the use of wearable technology. Lindsay and Chris unpack their process from idea to full fledged running shoe. They discuss: The many anatomical, physiological, and biomechanics differences between male and female athletes How hormonal changes in women could affect training and footwear choices The detailed research studies they conducted to determine what women actually need The three shoe types and why they chose the specific materials and design The power of building community and receiving feedback from female runners Their plan for growth and product expansion Their dream research projects Not only are they providing a practical product to help women perform better, but Hetta’s is also mission driven to lead the way in women’s research, encourage female business leadership, and close the confidence gap between males and females in the athletic industry. And, according to Lindsay, Chris, and the entire Hetta’s team, there is no better way to serve young girls and women- especially their own daughters.

  • Mar 11, 2024 · 1 hr 9 min

    Dr. Elizabeth Comen - The Truth and Lies Early Medicine Taught Us About Women's Bodies

    Prepare to be educated and outraged in today's episode. This week, we feature a recent episode of the Feisty podcast Hit Play Not Pause, hosted by Selene Yeager, with guest Dr. Elizabeth Comen. From being burned as witches to being barred from attending medical school, from being dismissed as hysterical to well, just being dismissed, from being shamed to being sexualized, the medical system has a long, sordid history in how it treats women and women’s health. And those toxic roots still poison the waters we have to navigate to this day. If you’ve ever wondered why we’re so far off the back with regards to our understanding of women’s health and wellness and treatment, this week’s guest Dr. Elizabeth Comen, author of All in Her Head: The Truth and Lies Early Medicine Taught Us About Women’s Bodies and Why It Matters Today has some answers. Elizabeth Comen, MD, has dedicated her medical career to saving the lives of women. An award-winning, internationally sought-after clinician and physician-scientist, Dr. Comen works as a medical oncologist with a specialty in breast cancer at Memorial Sloan Kettering Cancer Center and is an assistant professor of medicine at Weill Cornell Medical College. She earned her BA in the history of science from Harvard College and her MD from Harvard Medical School, then completed her residency in Internal Medicine at Mount Sinai Hospital and her fellowship in oncology at Memorial Sloan Kettering Cancer Center. She lives in New York City with her family. You can learn more about her and her work and buy her book at www.drelizabethcomen.com Resources All in Her Head at Amazon Cover photo credit: Deborah Feingold Photography Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Mar 4, 2024 · 1 hr 4 min

    Become a Tough Broad - How Outdoor Adventure Improves our Lives as We Age with Caroline Paul

    Young people don’t have a clue about our potential as aging women and, you know what? Most aging women don’t either. We’re fed a narrative that we’re supposed to slow down as we age, become less adventurous, and settle into a more “stable” cautious life. A pervasive myth, even, is that women no longer want these aspects of fun, recklessness and exhilaration, but is this true? Author, Caroline Paul, explores this topic in today’s conversation with Sara Gross. Her latest book, TOUGH BROAD, is a deeply researched exploration into the science and psychology of the outdoors and our place in it as we age. Caroline spoke with adventurous women around the country about their aging journeys and the activities that have changed their lives – including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examines the different ways that activity and the outdoors can help us age better, become happier, and improve our spirit, mind, body, and heart. As you’ll hear, it’s never too late to learn and explore something new, even if it is just a simple walk outdoors. Our brain is constantly rewiring and can become even more innovative and creative with our pursuits as we age. So whether it’s bird watching, mountain biking, or (yes) even wing walking, know that adventure awaits, regardless of your age. Order TOUGH BROAD Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Feb 26, 2024 · 51 min

    Soaring in Sport and Business with Arielle Knutson

    Sara welcomes Arielle Knutson, the new CEO of Oiselle, a women's running apparel brand focused on empowering women and building a supportive community. Arielle shares her journey from marketing at Nuun Hydration to leading Oiselle, emphasizing the value of marketing to women in sports to build confidence and experience the transformative power of sports and community. Knutson, a lifelong athlete, reflects on her background in gymnastics, and her transition to running and IRONMAN triathlon, highlighting the impact sports have played on her own self-discovery, goal-setting skills, and discipline. Sports, of course, also translate into her leadership style, where she emphasizes transparency, personal connection, and predictability as key elements in her effective team leadership. Arielle and Sara also share advice for women aspiring to senior leadership roles, including: Overcoming imposter syndrome, The role of mentors in personal and professional growth The importance of asking questions and continuous learning Embracing challenges with confidence and openness Since her time at Nuun, Arielle has been pioneering growth in sports and business for women. Now, at the helm of Oiselle, she’s ready to soar. Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Feb 19, 2024 · 51 min

    Holley Samuel, RD, LD, CPT - Finding Value in Your Food (REPLAY)

    Holley Samuel, from holleyfuelednutrition.com discusses fueling for peak performance. Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - why you want to eat and drink water within an hour of waking each day. Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “healthy” ones. As she says, we need to put ALL food on a level playing field. Follow Holley's new account on Instagram @holleyfuelednutrition And visit her website at https://holleyfuelednutrition.com/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Feb 12, 2024 · 59 min

    Underfueling, Fertility, Contraceptives and Long Term Health with Traci Carson, PhD

    How do we address the public health issue of disordered eating and underfueling in an impactful and meaningful way, especially with younger female athletes? That’s what Sara discusses today with Traci Carson PhD, an epidemiologist with expertise in women's health and performance. Traci shares her personal journey with amenorrhea and the lack of information she received, which is what has ultimately influenced her field of work. They touch on the complex challenges of addressing disordered eating in sport environments and the importance of prevention and treatment, plus different contraceptive methods and their effects on hormones and one’s ability to ovulate and, ultimately, conceive. Topics include: The impact of culture and media on athlete bodies Addressing the psychological component of eating disorders Understanding and responding to hunger cues The significance of fueling the body after exercise for daily activities and function The longterm implications of underfueling on bone health and reproductive systems Ultimately, along with continued education, it is crucial to have more women modeling healthy behaviors and showcasing body size diversity in order to change perceptions and help young women understand the potential long term impact of short term decisions. Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Feb 5, 2024 · 53 min

    Running the Show: Oiselle President, Atsuko Tamura, Talks Leadership in Women's Athletics

    Today, Sara Gross is joined by Atsuko Tamura, former president of Seatlle-based Oiselle, a women’s running apparel company. They discuss: How her upbringing as a first generation Japanese immigrant shaped her personality and work ethic What qualities she carries with her today as a former competitive swimmer Her background in the outdoor industry from cashier to Senior Vice President of Strategy, Marketing, Communications, and Public Affairs at REI Her tenacity to find a way to get what you want (even if it means writing your own job description!) Spotting potential in others and nurturing talent And, as president of Oiselle (until February 1st!), Atsuko also highlights the importance of women-led and women-owned brands and the impact of sports on personal growth. As she says, “When women’s hearts are full, they build community. They go out, they gather, and they grow.” As Atsuko demonstrates, women have the power to transform communities and lives. And that can change the world. Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Jan 29, 2024 · 59 min

    Building a Global Community: The Phenomenal Rise of Another Mother Runner with founders, Sarah Bowen Shea and Dimity McDowell

    Today's episode is a journey into the inspiring world of Another Mother Runner, a brand that started with a single book in 2010 and has grown into a global community. Co-founders, Dimity McDowell and Sarah Bowen Shea, share the evolution of Another Mother Runner, from book signings at race expos, to the virtual powerhouse it is today. Now, with three books, multiple podcasts, blogs, social media content, training programs, annual retreats, and more, Sarah and Dimity have created a vibrant and supportive space for mothers and women in the running world. Sarah and Dimity share their insights into their phenonenal growth: Finding the content gaps in the running world for women and mothers How the women's running industry has changed in the last twenty years to support female athletes who are also mothers The importance of listening and creating safe spaces for frank discussions on female specific topics The impact of human connection in keeping the community thriving and expanding Throughout the conversation, Sarah and Dimity unpack their personal experiences, plus some heartwarming and humorous stories behind AMR, a brand that has not only transformed the running landscape but has also created a global sisterhood of empowered and happy runners. Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Jan 22, 2024 · 1 hr 1 min

    Caroline Fitzgerald - Making The Business Case For Investing in Women's Sports

    A few years back when Goals Sports founder, Caroline Fitzgerald, learned that women's sports receive less than 1% of global sponsorship dollars, she knew she had to do something. She also knew about the research that shows that sponsors of women's sports teams actually see better returns on their investments than sponsors of men's sports teams. So she set out to show brands, networks, and investors that it's good business to invest in women's sports. Over the last couple of years, women's sports viewership numbers have been hitting record highs. A lot of impressive stats have been thrown around, like 'women's sports is set to become a billion dollar industry in 2024' and 'the percentage of sports media dedicated to women is up from 4% to 15%.' But what does that really mean? How are these numbers calculated? Is a billion dollars or 15% actually good in the business of sports? What are the business advantages of investing in women's sports? What can we all do to help to help the industry grow to create more opportunities for women's sports and athletes? It all gets unpacked as Sara and Caroline make the business case for women's sports. Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Jan 15, 2024 · 1 hr 23 min

    REBROADCAST - Sarah Spain - A Feisty Sports Advocate From Day One

    Sarah Spain is a self-proclaimed Feisty advocate for Women’s sports. As a lifelong athlete and sports journalist at Fox Sports, ESPN, and ESPNW for several years, she’s had to figure out how to succeed in a heavily male-dominated space. Not surprisingly, that has come with difficult moments and plenty of trolls. She’s been sexually harassed, she’s had to wear sexy outfits with extra cleavage, and she’s been patronized and talked down to. She’s had to “play the game.” Sarah, fortunately, is also a witness (and an unapologetic advocate) to the massive growth of women’s sports thanks, in part, to her work in the media. Sara and Sarah discuss: How her interest in comedy led to her sports journalism career and how she still uses humor to her advantage Finding ways to keep doing her job in the midst of harassment and being treated differently than her male counterparts. Why we need to keep bringing more diverse perspectives and cultures to sports reporting even though much is still run by white males How the younger generation and the proliferation of streaming platforms are huge for growth in women’s sports How we can invest more heavily in women’s sports and not simply be "well-intentioned" The positive change of finally seeing women athletes as strong and powerful role models as opposed to just infantile girls or sex objects Why pushback and opposition are part of the inevitable growth process The proof of progress is in the growing numbers and followers; however, a wave of popularity always faces pushback and opposition. Our role is to recognize that the work doesn’t stop. As Sarah says, we must be grateful and present in the moment that we've earned and worked for, and still make sure that we’re continuing to be proactive. Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts

  • Jan 8, 2024 · 58 min

    Understanding Gut Health for Women’s Health and Performance with Dina Griffin

    From mood and memory to inflammation and performance, understanding gut health is one of the new frontiers of study in health, particularly women’s health. Sara unpacks this topic with Dina Griffin, MS, RDN, CSSD, CISSN, METS II, and founder of The Nutrition Mechanic. Dina and Sara discuss the concept of gut health, which has expanded beyond just bowel movements and colon cancer, to include the many ways the gut affects our overall health and well-being. Topics in their discussion include: What do we mean by "gut health"? Signs and symptoms of poor gut health Why it’s hard to diagnose and treat gut health issues The unique gut health challenges women face Why your birth method (vaginal or C-section) may impact your gut health in adulthood The difference between a probiotic and a prebiotic and when we may need them How hormonal changes impact gut microbiome The impact the exercise stress can put on the gut, potentially leading to gut issues How to manage gut health challenges during training and racing When to include more or less fiber in your diet Best practices to improve gut health and strategies for introducing more fiber-rich foods without causing discomfort Because gut health and the microbiome are such complex subjects, and because multiple factors affect the health of the gut, there is no “one size fits all” solution to addressing gut health issues; however, Dina emphasizes consumption of fiber-rich foods, including fruits, vegetables, legumes, and probiotic foods like kimchi and sauerkraut to feed the microbiome. To learn more about Dina Griffin and her work, follow Nutrition Mechanic.

  • Jan 1, 2024 · 1 hr 13 min

    REBROADCAST - Everything I Wish I Had Known About Menopause with Selene Yeager

    This episode originally dropped on January 9, 2023. Navigating the waters of perimenopause can be daunting whether you’re in them, or will be eventually. What if there was someone who could be your guide? Well, this week, we welcome Selene Yeager to do just that. As the host of Feisty Media's Hit Play Not Pause podcast, author, and overall menopause guru, Selene shares what she wishes she knew before she entered perimenopause - and how lifting heavy really is THAT great. Selene & Sara discuss the many ways perimenopause impacted their performance, and how plyometrics, lifting heavy, and fueling properly helped turn this around. Selene also explains how serious some of the 36 symptoms of menopause can be for our mental and physical health and why we need to advocate for ourselves. Whether you’re going through the menopause transition now, or will be - this is the podcast for you. Follow Selene on Instagram @fitchick3 Follow Feisty Menopause on Instagram @feistymenopause Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

  • Dec 25, 2023 · 1 hr 4 min

    REBROADCAST - Shannon O'Grady, PhD - Why You Need Creatine for Performance, Recovery and Longevity

    This episode originally dropped on May 29, 2023. Creatine is having a moment and, as today’s guest, Shannon O’Grady says, “Creatine has been waiting for its moment for decades.” Shannon has her PhD in Nutritional Physiology and is the COO and Chief Product Officer of Gnarly Nutrition, where she leads product research and innovation across their entire line of products. Today, she and Sara focus their conversation on creatine. Creatine is the most studied ergogenic aid and, early on, was pigeonholed as mostly a bodybuilding supplement. Research is now clear that the benefits of creatine are far greater than just increased muscle mass (although that’s a great benefit). It has been shown to help in: Recovery Injury prevention Cognitive function and brain health Heat tolerance Treatment in psychiatric disorders Aging athletes and female athletes Increased power for endurance athletes Sara and Shannon discuss what creative is, how it’s produced and synthesized, how it could possibly provide all of these benefits, the best types, dosages, and the importance of being NSF Certified for safety and efficacy in a “wild west” industry. The advantages of creatine supplementation are clear and the question has gone from, "Why would I take that?" to "Why wouldn't I?"

  • Dec 18, 2023 · 1 hr 3 min

    Gina Grain - Strength and Conditioning to Improve Athletic Resilience and Economy

    Sometimes successful performance in athletics involves a massive pivot. This is the case with today’s guest, Gina Grain. Growing up as a soccer player, Gina had aspirations of playing in the Olympic games, but multiple knee surgeries and injuries sidelined her dream and she was told she would never run again. A friend at the gym where she lifted weights suggested cycling and she did eventually make it to the 2008 Olympic Games — as a track cyclist. Gina holds a Master's in Exercise Science, focusing on strength and conditioning, and now works with clients of all ages and levels in her business Train with Grain. She has been in the strength and conditioning field for over 20 years and has worked with World Champions, Olympians, and people striving for better health and personal greatness. Gina and Sara discuss: Her athletic journey and giving into her raw athletic talent to go from soccer to elite-level cycling A harrowing race at the 2008 Olympics, where she finished ninth Her early love of weight training and its impact on her cycling performance Working with endurance athletes on both strength and conditioning to improve resilience and running economy Adapting (or not!) strength and conditioning programs for aging athletes Introducing plyometrics, balance, spatial awareness, and postural work for master's athletes Gina’s programs are available in-person and online at Trainwithgrain.com and her YouTube channel is also at @trainwithgrain Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo