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:RecoveryInjury preventionCognitive function and brain healthHeat toleranceTreatment in psychiatric disordersAging athletes and female athletesIncreased power for endurance athletesSara 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?"

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 cyclingA harrowing race at the 2008 Olympics, where she finished ninthHer early love of weight training and its impact on her cycling performanceWorking with endurance athletes on both strength and conditioning to improve resilience and running economyAdapting (or not!) strength and conditioning programs for aging athletes Introducing plyometrics, balance, spatial awareness, and postural work for master's athletesGina’s programs are available in-person and online at Trainwithgrain.com and her YouTube channel is also at @trainwithgrainSign 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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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 abilitiesStarting a media project about women athletes with little fundingThe value of mentorship and surrounding yourself with positive influencesInvesting in relationships with people who inspire and support personal growthCelebrating the “wins” along the wayLearning entrepreneurship through the lens of elite athletes - developing resilience, handling setbacks, and understanding the journey is never linearWomen’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.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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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 activitiesprotein intake comparisons for athletes based on body weight and activity levelwhen protein powders and beneficial supplementsprotein and carbohydrate needs and options post-exerciseprotein suggestions for vegans & vegetariansgood sources of protein for both omnivores and herbivoresHow protein needs may differ during your monthly cycleTake 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.triRecommendation conversions:0.8g per kg BW (0.36g per lb) general population1.3-1.7g 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.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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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 scienceChallenging the assumption that menstruation causes iron deficiencyThe uterus’ adaptive role in pregnancy as an active participant in the processFollicular waves and their role in ovulationWomen have a sperm crypt?!Environmental stressors that can affect menstruation and the endocrine systemHow weight and beauty standards are culturally constructed and can be harmful to all bodiesThe 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.

“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 coursesHow to foster a successful and engaged communityThe value of being in person at flagship events like the IRONMAN World ChampionshipHow to make content that people actually want to consume - and steps to making that content go viralHow continuing education as a CEO helped Sara feel more confident in her roleHow Sara learned to hone in on her leadership instinctsNetworking the right way and what you’ll learn by attending the upcoming Feisty Business Accelerator in JanuarySign 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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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!)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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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 bluesWhy this happens after a major eventSuggestions on how to honor your body and mind in this transition periodHow to discern if you need outside helpActivities to consider during the off-seasonGoing into the new year with a fresh batch of Mojo!Experts include:Dr. Erin Ayala - @erineayala and @skadisportpsychologyMarilyn 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.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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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.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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com

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.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:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Tifosi Optics: Use code FM20! for 20% off at https://tifosioptics.com/ The Amino Co: Shop Feisty's Favorite 100% Science-Backed Amino Acid Supplements. Enter code PERFORMANCE at Aminoco.com/PERFORMANCE to Save 30% + receive a FREE gift for new purchasers! MOTTIV: Get two months of full premium access with the code FEISTY at mymottiv.com