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

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Dec 11, 2023 · 51 min
Finding Mentors, Investing in Relationships, and Celebrating Wins with Jamie Mittelman
Storytelling is a way to get to people’s hearts, says our guest, Jamie Mittelman, founder and host of Flame Bearers, an award-winning podcast and the world’s first storytelling platform specifically for women Olympians and Paralympians. Jamie’s own passion for sports has been a lifelong source of joy and community-building and she is passionate about creating a platform for diverse role models, specifically women and girls from underrepresented groups to share their stories and inspire others. In this conversation, Jamie and Sara discuss storytelling and running a media company from several perspectives, including: Creating diverse perspectives and stories that will elevate women from all countries, religions, and abilities Starting a media project about women athletes with little funding The value of mentorship and surrounding yourself with positive influences Investing in relationships with people who inspire and support personal growth Celebrating the “wins” along the way Learning entrepreneurship through the lens of elite athletes - developing resilience, handling setbacks, and understanding the journey is never linear Women’s sports media coverage is on the rise and thanks to the work of Mittelman and Flame Bearers, these stories of elite female Olympians and Paralympians will be celebrated and honored for years to come — and continue to make their way into people’s hearts. 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 4, 2023 · 49 min
Protein Intake for Performance-Minded Women with Emily Jevons, PhD
As our guest today writes, “Every cell in our body contains protein. You need protein in your diet as it’s essential for repairing and rebuilding, especially muscle post-exercise. This makes protein a fundamental nutrient to consider in more depth if you’re an active individual.” But, how much do we need? Do the needs of endurance athletes differ from those of strength athletes? How do our protein needs change during our cycles, or even into menopause? Dr. Emily Jevons answers those questions and more as we take a deep dive into protein in this episode. Emily has a PhD in Exercise Physiology and Nutrition. She is a lecturer in nutrition specializing in sports nutrition, exercise physiology/metabolism, and eating disorders. She and Sara unravel some of the questions and confusion around protein, including: how much you need to support your activities protein intake comparisons for athletes based on body weight and activity level when protein powders and beneficial supplements protein and carbohydrate needs and options post-exercise protein suggestions for vegans & vegetarians good sources of protein for both omnivores and herbivores How protein needs may differ during your monthly cycle Take homes: Try to consume protein at regular intervals throughout the day, consider each meal and if there is a protein source. Choose high-quality proteins with high amounts of essential amino acids (leucine is very important for muscle building), these are amino acids our bodies can’t produce ourselves. Follow Emily Jevons: @emilyjevonsnutrition @emilyj.tri Recommendation conversions: 0.8g per kg BW (0.36g per lb) general population 1.3-1.7g per kg BW (0.60-0.77g per lb) for strength training but some people may benefit going up to 2g per kg per BW (0.91g per lb) 1.2-1.4g per kg BW (0.55-0.64 per lb) for endurance training but a higher protein intake might be recommended when doing more frequent, prolonged or high-intensity endurance sessions or when training with low glycogen availability.Review on fuelling the female athlete specifically states 1.2-1.5g per kg of body weight consumed as 4-5 meals of 0.3g per kg body weight. Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. Eur J Sport Sci. 2022 May;22(5):684-696. doi: 10.1080/17461391.2021.1922508. Epub 2021 May 20. PMID: 34015236.Research paper: distributing 30g of protein at each meal, resulted in greater muscle protein synthesis (i.e. how we build muscle) than a meal pattern that skewed most of the protein toward dinner with small amounts at breakfast and lunch. Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Epub 2014 Jan 29. PMID: 24477298; PMCID: PMC4018950. 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
Nov 27, 2023 · 1 hr 1 min
Surprising Truths That Every Woman Should Know About Her Body with Dr. Kate Clancy
Most of us have inhabited our bodies for several decades, so why do we know so little about it? Why aren’t we versed in the history of menstruation and the uterus? Why are the female body and menstruation still often cloaked in mystery and shame? Quite simply, it’s because of the massive gender gap in science and research that we’ve often been left guessing about the “whys” and “hows” of being in a female body. Society and cultural norms have also told us to “keep quiet” about our periods and reproductive system and, sadly, many women our age were told to do just that. Dr. Kate Clancy and her book Period: The Real Story of Menstruation, answer and uncover the many mysteries of the female body. She blends history, personal experience, and science to challenge many of the myths and false assumptions that have defined the study of the uterus. Clancy is an American biological anthropologist who specializes in reproductive health. She has a BA cum laude from Harvard University in Biological Anthropology and Women's Studies. She also has a PhD in Anthropology from Yale. Currently, she is an Associate Professor at the University of Illinois, in the Department of Anthropology. Her additional research and policy advocacy work focuses on sexual harassment in science and academia. Today, she and Sara discuss her book and a wide range of topics including: The ongoing gender gap in research and science Challenging the assumption that menstruation causes iron deficiency The uterus’ adaptive role in pregnancy as an active participant in the process Follicular waves and their role in ovulation Women have a sperm crypt?! Environmental stressors that can affect menstruation and the endocrine system How weight and beauty standards are culturally constructed and can be harmful to all bodies The complex truths of evaluating the COVID vaccine’s impact on women’s reproductive system "Human biology or any biology," says Dr. Clancy, " is just wild and wonderful." After this conversation, we know you'll agree.
Nov 20, 2023 · 1 hr
Accelerate Your Entrepreneurial Journey Online and In Real Life - with Sara Gross and Molly Hurford
“Entrepreneurship,” says Feisty Media CEO Sara Gross, “is like a bike race. Some days you’re just grinding it out and sitting in the pack, but you’re also waiting for those moments when you need to gear up and just go for it. Recognizing those moments,” she says, “can be the difference between winning and losing.” In a crossover with Feisty Media’s Business of Fitness podcast, Sara Gross shares her entrepreneurship insights on how to evolve as a leader in a growing media company and continue to make compelling content that both inspires and pays the bills. Molly Hurford is a writer and podcaster obsessed with getting more women into endurance sports and has launched several initiatives to support girls and women in athletics, including her most recent endeavor, Strong Girl Publishing. They discuss how Sara and Feisty Media balance multiple online and in-person projects, how they make viral content, plus how and when to take the leap into new initiatives. They also talk highlights from the upcoming Feisty Business Accelerator, taking place January 4th and 5th in conjunction with USAT’s Endurance Exchange conference, and why continuing education is vital - even for the most seasoned entrepreneur. In particular, they discuss: What Sara and Feisty Media have learned from developing and selling online courses How to foster a successful and engaged community The value of being in person at flagship events like the IRONMAN World Championship How to make content that people actually want to consume - and steps to making that content go viral How continuing education as a CEO helped Sara feel more confident in her role How Sara learned to hone in on her leadership instincts Networking the right way and what you’ll learn by attending the upcoming Feisty Business Accelerator in January 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
Nov 13, 2023 · 56 min
Silvia Blemker, PhD - Using AI To Propel Women's Performance
Imagine a world where we leverage AI to solve problems in human health, propel human performance, and close the gender gap in research. Thanks to Dr. Silvia Blemker, a professor of biomedical engineering at the University of Virginia, and her team at Springbok Analytics, that is happening at a rapid pace. Dr. Blemker and her team are changing our understanding of muscle repair and how to stop muscle degeneration - something we all need as we age. As a founder of Springbok Analytics, Silvia uses AI-powered technology to deliver detailed insights for muscle health, performance, and longevity across both males and females, advancing medicine for all and finally closing the gender gap that is prevalent in scientific research. Today, Silvia discusses her current research projects, how sex differences affect every part of our body, how AI is creating rapid change for women’s health and sports performance, and most importantly, why women have better calves (you can’t argue with science!) 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
Nov 6, 2023 · 1 hr 1 min
Dealing with the Post-Race Let-Down - Presented by Feisty Media and the Vinfast IRONMAN World Championship
Are you feeling some post-race or post-season blues? Perhaps you've come off of a big event or a long season and you feel...well...sad, a little lost, rutterless. Feisty Media has teamed up with the Vinfast IRONMAN for this education session on how to handle the post-race blues, a normal occurrence among endurance athletes. Host Sara Gross welcomes an expert panel to discuss: Signs of the post-race blues Why this happens after a major event Suggestions on how to honor your body and mind in this transition period How to discern if you need outside help Activities to consider during the off-season Going into the new year with a fresh batch of Mojo! Experts include: Dr. Erin Ayala - @erineayala and @skadisportpsychology Marilyn Chychota - @marilyn_chychota or https://www.marilynchychotacoaching.com/ Jennifer Vollmann - @jennifervollmann or https://www.findingendurance.com/ Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances. 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
Oct 30, 2023 · 1 hr 34 min
Ali Brauer and Caroline Shannon - Healing From a Toxic Training Environment
Caroline Shannon and Ali Brauer were experiencing national success in triathlon and were on a rapid upward trajectory in the pro ranks. They sought out an elite-level coaching program to foster their athletic growth. This new program included a full-time training environment (or DTE) where athletes live and train together on a daily basis. It sounds exhilarating, doesn’t it? Eat, sleep, and train under the guidance of an expert coach and supportive squad? But what was at first exhilarating, quickly became poisonous. Today, Ali and Caroline share their story of what can only be described as living and training in a toxic and abusive training environment. Both recount experiences of extreme gaslighting, food restriction, verbal abuse, manipulation, and egregious abuse of authority. They discuss what that looked like for them, how they handled it, and the physiological and emotional repercussions they have suffered. They both also share why they stayed at the time and how the healing process has continued since they left. Most importantly, they talk about signs and red flags of an abusive coaching relationship and empower listeners to trust their instincts. If it doesn’t feel right, it simply isn’t. Knowing this and taking action to leave the relationship may just save your life and your career. As Caroline and Ali can attest, you can emerge and start to heal. 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
Oct 23, 2023 · 51 min
Harnessing Your Female Physiology for Performance - Live from the Vinfast IRONMAN World Championship
Can you believe it? We discussed tampons and periods LIVE from the Main Stage at the Vinfast IRONMAN World Championships!! Yes, that's right. In conjunction with the historic all-womens IRONMAN World Championship race in Kona, Feisty Media hosted three different panels relating to female athletic performance. In this session, Feisty Media host, Selene Yeager, welcomed a panel of experts on harnessing your female physiology, both physical and psychological. In addition to understanding your body and seeking professionals who understand female athletes, the panel also discussed the mental aspects of racing as a woman - from battling imposter syndrome to developing a mental race strategy for the best performance on race day. The expert panel included: Erin Carson: Erin is a Health and Human Performance Specialist and Owner of ECFIT Performance Strength, NSCA - Certified Strength and Conditioning Specialist. Erin has also been awarded USA Triathlon Strength Coach of the Year. Erin has been a strength coach for many well-known stars of endurance sports, including Miranda Carfrae, Kara Goucher, Abby Stevens, Flora Duffy, and 4 out of the top 5 women at IRONMAN 70.3 World Championships in Finland were ECFIT Athletes! Lynda Rowan: Lynda started as an Event Director for triathlons and, inspired by the finish line excitement, she decided to try the sport herself and ended up with a podium finish in one of her early attempts. The rest is history as the story goes! As a dual citizen Australian and American, Lynda has competed in all distances: Sprint, Olympic, 70.3, and Ironman. She represented USA and Australia at ITU World Age Group Championships and has been a coach for 30 years. Megan Tobin: Megan is a multiple IRONMAN 140.6 and 70.3 finisher, 70.3 World Championship qualifier, and marathon swimmer. Megan coaches for TMT Coaching and the non-profit One with the Ocean. She also coaches for both Golden Gate Triathlon Club and the SF Triathlon Club. She is a certified short-course and long-course triathlon specialist and lives in Boulder, Colorado where she is also a women’s specific training program specialist. Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances. 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
Oct 16, 2023 · 53 min
Mental Strategies for Race Day - Live from the Vinfast IRONMAN World Championship
This week, during a special educational session at the Vinfast IRONMAN World Championship, Feisty Media hosted a panel discussion on the main expo stage on Mental Strategies for Race Day. The panelists did reference the World Championship; however, these mental strategies are applicable to any major race or endeavor. How to handle race day nerves How to stop "self-sabotaging" What to do when things go awry Tips for staying "in the moment" on such a long day Turning weaknesses into superpowers The expert panel was led by Feisty CEO, Sara Gross and featured: Craig Alexander, 5x World Triathlon World Champion, founder Sansego Coaching Lauren Vallee - Clinical Counselor and USAT L2 Coach, Valiant Endurance Michelle Simmons - Head Coach, Team BSC Triathlon Anne Robie, Executive Coach, Darshan Leadership Consulting Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances. 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
Oct 9, 2023 · 1 hr 12 min
Marilyn Chychota - Combining Strength Training with Endurance Training for Optimal Athletic Performance
Athletes understand they need to incorporate strength training into their endurance programs, but are often at an impasse on how to execute. Is sport-specific strength like swimming with paddles, and doing big gear work and hill repeats enough to “check the box”? Or, should an athlete carve out time for gym-specific work like deadlifts and squats? If so, when and how much? To piece together the puzzle of combining strength training with endurance training, Sara Gross welcomes performance coach, Marilyn Chychota, to the Women’s Performance Podcast. Marilyn has an exemplary career as both a professional athlete and coach. She's an Ironman winner, state champion in cycling and powerlifting, and also a competitive crossfitter. She develops personalized coaching and training plans for athletes through her business, Marilyn Chychota Coaching, and was instrumental in helping Sara Gross win two Ironmans. Today, Sara and Marilyn unpack the mixed messages that are prevalent when it comes to combining strength training and endurance training. They discuss: Knowing the strength needs for different sports and matching those to the goals of the athlete Some of the outdated myths of strength training - it will make you slower, bigger, etc. Different categories of strength training and knowing which moves and styles are best for personal goals How every plan should be athlete-specific; there is no “one size fits all” when it comes to strength training Accounting for overall Training Stress (TSS) when it comes to developing a strength training routine so that it enhances performance, and doesn’t inhibit progression Importance of strength training as we age How natural strength, body type, and past training experience affect a strength program The differences between open-chain and closed-chain exercises and how they relate to an athlete’s goals. Understanding the impact of strength training on endurance athletes' nervous system and hormones, impacting recovery Putting it all together on the schedule — how and when to schedule strength around a busy endurance training schedule. A well-planned and well-executed strength plan will optimize an athlete’s performance in their sport, but it needs to be comprehensive and highly individualized based on the athlete’s goals, recovery, and balance between other sports.
Oct 2, 2023 · 1 hr 4 min
Michèle Letendre - The Woman Who Coaches some of the Fittest People on Earth
“Learning new things is probably the most important thing anyone with confidence issues should do.” This is a quote from today’s guest, Michèle Letendre, six-time CrossFit games athlete and coach of some of the fittest people on earth. Michele owns Deka Comp where she coaches amateur and elite athletes alike, including Patrick Vellner, who was recently crowned the 2nd "Fittest Man on Earth" at the 2023 CrossFit games. As Michele discusses, the concept of the “fittest on earth” is rooted in the CrossFit methodology, which emphasizes performing well across various tests, rather than specializing in one specific area. Today, she and Sara discuss: Michele’s personal transition from water polo player to competitive CrossFit athlete Types of negative experiences or pushback she has received as a woman in coaching Qualities she sees in performance-minded athletes The Importance of intrinsic motivation in the pursuit of excellence Qualities of good and bad coaches How she learns from her athlete's feedback The massive progression and growth of women in CrossFit Building confidence through weightlifting and learning new skills Strength training can boost confidence by making you feel good about yourself and giving you a sense of accomplishment. Needless to say, coaching in this arena requires competence, confidence, and creativity and Michele Letendre thrives on all three. Learn more at: https://www.dekacomp.com/ Follow Michele on Instagram: @dekacomp
Sep 25, 2023 · 1 hr 8 min
Jill Colangelo - Is Endurance Training Ruining Your Mental Health?
We’ve been told for years that 120-150 minutes a week of moderate exercise is not only good for our physical health, but also our mental health. So, more exercise must provide more mental health benefits, yes? No, says the research. Here to dig into this topic is Jill Colangelo, a writer and researcher who studies the relationship between mental health and ultra endurance sport. Jill is currently a Research Affiliate in the Department of Forensic Psychiatry at the University of Bern and writing mental health-focused articles at Triathlete Magazine and across Outside Media. Today, she and Sara discuss the delicate balance of mixing ultra-endurance training and mental health and ask, "Do the positive effects of exercise stand up through volume and intensity?" They cover: The type of person who tends to get overtrained Drawing the line between healthy and unhealthy The concept of having an off-season and why it’s vital to health What should your mindset be when it comes to exercise? What do we mean by “ultra-endurance culture?” The pitfalls of glorifying and mythologizing ultra-endurance athletes as “heroes” Jill's work in the world of social media and mental health What do you wish people knew about mental health? As Sara says, “At the end of the day, people go through a lot worse than running a marathon and we have to ask who are the true heroes. Jill’s research is extremely helpful and relatable and I think we can all learn from her wisdom.” Jill Colangelo's Website 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
Sep 18, 2023 · 1 hr 7 min
Helping Athletes “Nourish to Flourish” - Pippa Woolven Peters and Holly Brooks of Project RED-S
A lot of female athletes suffer from low energy availability and RED-S which stands for Relative Energy Deficiency in Sport. In fact, one study showed that 41 to 47% of female athletes have problematic low energy availability. That means almost half of us are not performing at our best because we aren’t eating enough.And, yes, eating disorders and disordered eating play into this equation, but we also understand that it’s sometimes just hard to eat enough calories to support the massive energy output with training volume and proper timing. To bridge this awareness gap, Sara Gross welcomes Pippa Woolen Peters and Holly Brooks from Project RED-S. Project RED-S is the digital clubhouse for RED-S awareness, prevention, and support. As it says on its website, Project RED-S is, “A place where people of all ages, genders, abilities, and activities can come together to learn how to prevent or overcome Relative Energy Deficiency in Sport. A place to pursue peak performance in a healthy body and mind. Where, instead of winning at all costs, it’s about winning without compromise.”Project RED-S takes an athlete-to-athlete approach to their education and resources because both Pippa and Holly have had their own life-changing experiences with RED-S. They discuss: The implications that low energy availability has had on their personal and professional lives How to recognize and address red flags of disordered eating in athletes The difficulty in determining when an athlete’s dedication to their sport crosses the line into disordered behavior, such as obsessive clean eating or an excessive focus on performance The pressures to conform to a certain body type in sports and the need for more diverse role models Why initiatives like Project RED-S focus on “the long game” and not short-term results and gratification How to determine your body’s needs and rebuild trust in yourself From personal stories to support, science, and mentorship, Project RED-S is an all-inclusive resource for helping athletes “nourish to flourish.” 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
Sep 11, 2023 · 1 hr
REBROADCAST - Christine Yu - Getting Up to Speed on the Science of Women's Performance
This episode originally debuted in May 2023. Since Title IX passed in 1972, there has been extraordinary growth in women’s sports and performance. However, for decades, athletic research primarily conducted on males has simply been applied to women, and as we’ve discovered, when the standard of performance is based on that one type of person, it skews our understanding of what is considered “normal physiology.” Christine Yu, author of the new book Up to Speed - The Groundbreaking Science of Women Athletics speaks with Sara Gross about the future of research on women athletes. As Yu says, “Women and female athletes need specific research that reflects their personal experience to provide appropriate and specific guidance from nutrition and injury prevention, to customized training, and even clothing and gear.” So, what reputable science and research is out there for performance-minded women? And, how can we apply good science to our lives in order to boost performance and remain healthy for years to come? Sara and Christine discuss this and more, including: Why females have often been considered “messy” and “poor subjects” when it comes to research studies on athletics The impact good (and bad) research can have on female athletes, especially when it comes to longevity in sports and overall health How more female scientists and researchers are asking the right questions and leading the way to close the gender gap in research What surprised Christine the most when researching and writing the book? What angered her, and what has she applied any of the good research in her own daily life? Maya Angelou once said, “When you know better, you do better.” Yu’s book provides an understanding of how we go to this point and, thanks to the vigilance of others, how we are starting to do better. Order Up to Speed - The Groundbreaking Science of Women Athletics Follow Christine on Instagram: @cyu888
Sep 4, 2023 · 49 min
Allison Campbell - Contraception Pros and Cons for Performance Minded Women
Can the method of birth control you choose affect your physical and sports performance? Turns out the answer is not totally straightforward...yet. But Sara Gross chats today with Allison Campbell who is on a mission to get those answers for active women. Allison Campbell is a PhD candidate studying female athletes' cardiac structure and function, and athletic performance through different hormonal profiles. This includes puberty, the menstrual cycle, as well as the the effects of different methods of contraception. Through this research, Allison is hoping to provide answers for female athletes to help guide them to choose a method of contraception that is best for them. Today Allison and Sara discuss: Different types of contraceptives available for women The difference between hormonal and barrier methods of contraception How hormonal contraceptives can affect us as active women The social and cultural impact of contraceptives for female athletes The link between hormonal contraception and mental health Some questions to ask both yourself and your healthcare provider when choosing which method of contraceptive is best for you As a former collegiate athlete herself, Allison's journey in finding the type of contraceptive that is best for her has lead her down this path to helping other women find answers for themselves as well. 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 Bedsider Birth Control Support Network
Aug 28, 2023 · 1 hr 1 min
Dr. Carla M. DiGirolamo, MD, PhD - Building Muscle and Confidence: The Power of Strength Training for Women at Every Life Stage
At Feisty Media, our goal is to help our community understand the benefits of strength training for women at all phases of life because we believe, that once you truly understand the "why," you’ll set that habit and routine for the rest of your life. That’s exactly what Sara discusses today with Dr. Carla DiGirolamo. Carla DiGirolamo, MD, PhD, is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in infertility and menopausal medicine. She is also a CrossFit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Health. She is a MedFit Care provider and provides weekly workouts and medical updates at her Substack newsletters, Athletic Aging and Performance Edge. Dr. DiGirolamo is also an expert contributor to our new Feisty STRONG course (the founding cohort is on sale through September 1st). Today, she and Sara share their thoughts on: Society’s changing views on women and strength Overcoming the image of the “prototypical” female in the 1980s What CrossFit gets right that other training programs don’t The importance of strength training for women in different phases of life, from puberty to postmenopausal, and how that affects their strength training. How strength training can help optimize lean muscle mass, protect joints against injury, and prevent injury in teenagers and young women. Why strength training makes you better at whatever sport or physical activity you do How strength training improves cardiovascular health, particularly in reproductive years As Dr. DiGirolamo says, “We’re looking at all of these fancy supplements when the answer is right in front of us. You don’t even need an Olympic weightlifting set to do it." Once you know the "why," then you can learn the "how," and that's where the Feisty STRONG course comes in. This online course not only provides a 16-week training plan, but also provides a deeper understanding of all of the factors that go into strength training. Learn more HERE. 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
Aug 21, 2023 · 1 hr 15 min
Cassi Niemann - Why You Should Get STRONG. Right Here. Right Now.
We’ve all heard that, as women, we need to start strength training. We need to “lift heavy shit,” as it were, and we need to start as soon as possible. The problem is, up until now, no one has defined what that even means. Gyms are intimidating spaces that haven’t traditionally been welcome spaces for women, and for decades we’ve been sold a bunch of BS to lift light so that we don’t “bulk up.” So, where do we begin on developing a Strength program, specifically for women? How can we find a program that is safe, efficient, and effective? The answer? RIGHT HERE. Sara welcomes Barbell Medicine coach Cassi Niemann on the show to introduce Feisty’s brand new online course, STRONG. The Feisty STRONG course is not just a lifting program. It provides information about goal setting, the physiology of strength training, and how it affects our muscles, tendons, bones, and hormones. STRONG is a guide on how to think about our strength program through the different stages of our lives like puberty, midlife, pregnancy, postpartum perimenopause, and post-menopause, and it’s also a guidebook for fueling your lifting program and how to remain injury free. Today, they answer: Why lifting is important to everyone, but especially women The strength and confidence boost from lifting heavy A proper age to start a proper strength training program How to mitigate the traditional barriers to entry, like having "the perfect form" and access to equipment How to fit strength training into an already busy training schedule The optimal frequency and volume of strength training to affect change Key movements of focus when starting a strength program Why “specificity” isn’t a huge factor at the beginning Enrollment for our founding STRONG program starts on August 23rd at: https://www.womensperformance.com/strong
Aug 14, 2023 · 1 hr 23 min
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. 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
Aug 7, 2023 · 53 min
Carina Hamel, co-founder of Bivo - Athletic Performance, Parenthood and Entrepreneurship
What do athletic performance and entrepreneurship have in common? Turns out, a LOT. Sara Gross welcomes athlete and business founder, Carina Hamel to discuss the parallels between high performance and running a business. Carina has been a lifelong athlete, achieving national success as an NCAA Nordic skier at the University of Vermont and as a member of the US World Junior Ski Team. As a business professional prior to co-founding Bivo, Carina founded a footwear development company that specialized in helping brands from creative direction to manufacturing. At Bivo, Carina is responsible for strategic planning, hiring, community outreach, and more. Together, as female CEOs, former professional athletes, and parents, Sara and Carina discuss: How has an athlete prepared you for the entrepreneurial journey How she and her husband developed the idea of Bivo A “Day in the Life” as a parent and entrepreneur Juggling personal time with work time Creating a business plan and strategic plan to grow the business Her Hiring Process and how to find the right people Learning from her biggest failures The 80-20 rule How she manages the stress and risk of running a business Advice for turning a side hustle into a full-time gig Her struggles with motivation or making tough decisions A great athlete, like a successful entrepreneur, has the ability to create a plan, execute on the plan, adapt when necessary, and trust the process. Equipped with this mindset, Bivo is on course to continue to succeed for years to come. Learn more at DrinkBivo.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
Jul 31, 2023 · 54 min
Kate Veronneau (Zwift) and Cassondra Spring (Liv Cycling) - The Female Force Behind the Tour de France Femmes avec Zwift
Direct from France, Sara Gross catches up with two females affecting change at the 2023 Tour de France Femmes avec Zwift, Kate Veronneau (Zwift) and Cassondra Spring (Liv Cycling). The 2nd Annual Tour de France Femmes avec Zwift took place Sun, Jul 23, 2023 – Sun, Jul 30, 2023, an eight-day event that has rapidly become the biggest stage race in women's cycling history and, while there have been iterations of a women’s Tour de France in the past, they have never been as organized, funded, and supported as the event is now. In 2022, the Tour de France Femmes staged its first edition in the current format with the support of Zwift as a title sponsor. As Director of Women’s Strategy for Zwift, Kate Veronneau is often credited for making the Tour de France Femmes avec Zwift happen, although she would never say that. Cassondra Spring is the Global Brand Manager at Liv Cycling, another major sponsor of the Tour de France Femmes avec Zwift. Together with Sara, they discuss: Behind-the-scenes details and unfolding drama from the event Why the female 8-day race format is so dynamic, exciting, and captivating The vibe, reaction, and response from spectators and fans on the ground and at watch parties around the globe The positive ROI for these companies that go well beyond just increased sales and visibility The global excitement of the Tour de France Femmes avec Zwift and how this event is part of an overall wave of popularity in women’s sports The pride in working for companies that put women first and how their work has opened doors for more global female participation across cycling and all sports. The 2023 Tour de France Femmes avec Zwift wrapped up on July 30th but there’s no doubt, with leaders like Cassondra and Kate, the impact and results will resonate for events and generations to come. 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