Women's Performance

Episode 2 - The Emotional Highs & Lows of IVFIn this second episode of our series on IVF, co-host Jill Van Gyn explores the emotional complexities of fertility treatments, with a special focus on IVF and pregnancy loss. Joining her is Alexandra Stewart M.A., RCC, PMH-C, a seasoned fertility therapist with personal and deep expertise in reproductive mental health.They unpack the often unspoken psychological toll of infertility, highlighting:the emotional resilience required to endure repeated treatmentsthe grief of pregnancy lossthe impact of societal and self-imposed expectations on the journey to parenthoodthe unexpected toll it can take on relationships and partnershipsAlexandra shares invaluable insights on the importance of therapy as both a coping mechanism and a community-building tool. She also offers guidance on how to support oneself or a loved one through the profound ups and downs of reproductive challenges.Whether you're facing fertility challenges yourself or supporting someone who is, this conversation offers empathy, understanding, and hope.Trigger Warning: This episode includes sensitive discussions about pregnancy loss.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Over the past eight years, Feisty Media has grown into a go-to resource for women’s health and performance education.In this special episode, Feisty CEO Sara Gross and Hit Play Not Pause host Selene Yeager reflect on how Feisty’s content has evolved to meet the real-life needs of active women. From menopause and nutrition to strength training and brain health, Feisty is offering more than ever—including a new suite of comprehensive, on-demand courses.In a world overflowing with wellness advice, Feisty stays grounded in science. With trusted experts and evidence-based content, their goal is to give women clear, practical guidance for every stage of their health journey.Now, for the first time, all Feisty courses are available on-demand—including our three brand-new offerings:A Perimenopause Starter Pack (All New!)Your Quick-Start Guide to Hormone Therapy (All New!)Brain Power: Understand, Protect, and Optimize Your Brain Health (All New!)Fueled: The Science, Psychology, and Strategy of Nutrition for Active WomenStrong: The Complete Strength Training Course for WomenNavigate Menopause: A Menopause Guide Built for Active WomenWhether you’re training, transitioning through menopause, or simply looking to take charge of your well-being, these courses deliver the knowledge and support you need—when and where you need it.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co

Episode 1: In Vitro Fertilization 101In the first episode of this informative and deeply personal limited podcast series, guest host Jill Van Gyn is joined by Dr. Carla DiGirolamo, a board-certified reproductive endocrinologist, for an open and honest conversation about the physical, emotional, and medical complexities of in vitro fertilization (IVF).Drawing from Jill’s personal experience and Carla’s 18+ years of medical expertise, they break down the IVF process—from ovarian stimulation to embryo transfer—while shedding light on the psychological toll it can take. Together, they unpack why individualized care and realistic expectations are essential for those undergoing fertility treatment.You'll learn:Why someone might pursue IVFDetails of the IVF process and what can candidates expectThe emotional and physical impact of IVFSuccess rates of IVF and limitations as we ageAdditional factors that contribute to IVF success ratesWhy the right fertility clinic and care plan matterHow to set realistic expectations for treatment outcomesWays to support someone experiencing infertilityWhether you're navigating IVF yourself or want to better understand what a loved one may be going through, start with this episode.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Cognitive challenges can begin as early as your 20s. Yes, it’s a little-known fact.While we’re often told how to protect our skin, bones, and muscles as we age, brain health is rarely part of the conversation. So—what’s the best regime to support our aging minds?In the final episode of our Brain Health for Women series, Dr. Sara Gross and Dr. Erin Ayala sit down with Dr. Laura Best to explore just that.A medical student at UBC with a PhD in Medical Science and post-doctoral work at CAMH, Dr. Best brings research-backed insight to the often-overlooked cognitive health needs of women. She also works with the Women’s Brain Health Initiative to promote the six pillars of brain health: exercise, nutrition, stress management, social connection, mental stimulation, and sleep.She covers:Why brain health matters as early as your 20sHow stress, nutrition, and hormones impact cognitionSimple lifestyle changes to support mental clarity long-termWhether you're navigating brain fog, curious about neuroprotection, or simply want to feel your best mentally, this episode offers practical strategies to help you take charge of your cognitive well-being starting now.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

If you’ve ever felt mentally foggy or struggled with decision-making during or after a long training session, this episode is for you.Dr. Sara Gross and Dr. Erin Ayala sit down with Katherine Boere, a Ph.D. candidate in Cognitive Neuroscience at the University of Victoria, whose research explores how the brain recovers from cognitive depletion—especially under the demands of endurance sports.With a background in biomedical engineering and personal experience recovering from brain injury, Katherine brings a unique lens to how physical exertion impacts cognitive resilience, decision-making, and mental recovery.Her research shows:The real cognitive toll of fatigue—particularly in high-performance environments How low energy availability affects brain function, especially in female endurance athletes Why fueling and hydration are essential for mental performance, not just physical outputThe cognitive benefits of outdoor exercise over indoor settingsHow mindfulness and decision delegation can reduce mental strain during training and racingSimple, everyday strategies to support brain health and cognitive recoveryWhether you're an athlete, coach, or someone curious about boosting brain performance, this conversation offers research-backed strategies you can use right away.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

We hear it all the time—stay strong, keep your bones healthy, hit the weights. But what about your brain? For midlife women, keeping your mind sharp is just as important as keeping your body strong.In part two of this series on brain health co-hosted by Dr. Sara Gross and Dr. Erin Ayala, they are joined by Dr. Carla DiGirolamo, a Board Certified Obstetrician/Gynecologist, Reproductive Endocrinologist and Menopause Society Certified Practitioner.Hormonal shifts in midlife can impact cognitive function and it’s worth paying attention to. As both a doctor and a recreational athlete, Dr. DiGirolamo brings a personal and professional perspective to the table as she discusses what really happens to our brains during hormonal changes, why it matters, and how to stay sharp through it all.She discusses:The latest (and muddy) research around menopausal hormone therapy and reduced dementia riskMyths and misconceptions around hormones and brain healthPowerful Tools and habits for protecting brain healthThe significant effects of nutrition and hydration on brain healthSelf-sabotaging behaviors that may impact our brain health as we ageHow to combat trendy topics and the impact of diet culture on women at this stage of lifeUnderstanding your own body is the key to making smart and confident decisions about your health and as Erin and Carla stress, being “empowered” doesn’t mean doing what everyone else is doing. It means paving your own way and making the decisions that are best for you. Your brain will thank you.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

We spend so much time focusing on nutrition, strength training, and bone health as we age—but what about our brain? How can we build mental resilience and protect our brain health starting now?In this new Feisty series, co-hosted by Sara Gross and Dr. Erin Ayala, we’re diving into the intersection of brain health, stress, and performance. In this first episode, Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant, sits down with Jill Colangelo, a researcher at the University of Bern specializing in Sports Psychiatry. Jill works with athletes and teams on critical topics like endocrine health, hypothalamic amenorrhea, stress, overtraining syndrome, and athletic identity.Together, Erin and Jill explore the real impact of stress—both short-term and long-term—on the brain and body. While stress itself isn’t the enemy, chronic stress without proper recovery can lead to brain fog, fatigue, hormonal imbalances, and metabolic issues.In this episode, they break down:Common stressors for women, including underfueling, toxic productivity, and the relentless push to do morePractical strategies for managing stress and setting boundaries for mental and physical well-beingWhy recovery should be a non-negotiable part of your training routineThe truth about cortisol—friend or foe?Which recovery trends (cold plunges, sauna, acupuncture) actually workAs active women, we often use movement as a way to relieve stress—but when does “more” become too much? This conversation is a call to action to reassess your relationship with stress, challenge the culture of overtraining, and develop a mindset that values mental resilience as much as physical strength.To learn more about the Brain Power Course click here! Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Recorded live at South by Southwest in Austin, Texas, this special episode of The Think Tank from Essentially Esports dives into the booming growth of women’s sports. The Think Tank show is where industry leaders—CMOs, brand strategists, team executives, elite athletes, and coaches—break down the forces shaping the sports world.In this exclusive episode, Host Trey Holder teams up with co-host Angella Goran, a former Canadian National Team cyclist and entrepreneur, alongside Feisty Media CEO and two-time Ironman champion Sara Gross and Naomi Clarkson, Senior VP of Marketing at Momentous. Together, they explore how strategic marketing and media initiatives are not just increasing visibility but also driving real investment and long-term growth in women’s athletics.The panel dives into key factors fueling the rise, including:The power of authentic storytelling to elevate both athletes and brandsStrategic partnerships that create meaningful industry impactSmart resource allocation, backed by data proving the success of women’s sports initiativesCommunity-driven events like The Power Hour, designed to promote physical and mental wellnessContinued media coverage with new product launches, podcasts, and educational resourcesMore than just a conversation, this episode is a call to action, highlighting the need for collaboration, ongoing support, and a shared responsibility to champion inclusivity and equality in sports.Links to Brands:Brand Innovators Sports and EntertainmentThink Tank from Essentially SportsEssentially Sports on YouTubeTAPanGO TechnologiesFeisty MediaMomentousSupport our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/ Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/

In the final episode of our series on coaching young athletes, Sara Gross and co-host Jill Colangelo are joined by MD student, scientist, coach, and pro-runner Keely Henninger (@runwidkeel) to debunk myths about body weight, nutrition, and the often-overlooked role of mental health in sports—especially during the late-teen and early collegiate years.Through a true-or-false format, Jill and Keely tackle key questions:Does a lighter body weight lead to better performance?Is it okay to skip breakfast before a tough training session?Do I really need rest days?Is missing a period a badge of honor?Sara, Jill, and Keely also share personal experiences with underfueling, overtraining, and moments when they ignored their intuition—decisions they now look back on with regret.This conversation encourages young athletes to recognize warning signs, make informed choices, and build a healthy relationship with their sport—one that supports both performance and long-term well-being.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

In the second episode of our three-part series on coaching young athletes, Sara Gross and guest co-host Jill Colangelo turn the spotlight to the coaches who work with young female athletes through topics like body image, menstruation, and proper fueling. As awareness grows about the impact of body image on performance, coaches—both male and female coaches—must learn to navigate these conversations effectively.Guest Jason Russo, a veteran high school cross-country coach, shares his experience in fostering open communication, involving parents and experts to create a supportive and non-judgmental environment.Sara and Jill also share their own personal experiences and anecdotes surrounding the female aesthetic myth, particularly the harmful notion that being “skinny” equates to being a better athlete.This episode calls on coaches, parents, and athletes to prioritize health, well-being, and open dialogue as key pillars of athletic development.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/