If you’re a parent or coach of a girl athlete, you know that puberty brings a whole new set of challenges. It can be tough to know how to best support them when their bodies and emotions are all over the place. That’s why I’m excited to have Dr. Lisa Spencer, a certified nutritionist who specializes in working with female athletes, on the podcast today. We’re going to dive into all those big puberty changes and how they impact our girls on and off the field.

What’s Covered

• The major body changes that happen during puberty
• How to support athletes with fluctuating energy levels and appetites
• Understanding the different phases of the menstrual cycle
• Strategies for optimizing performance during different cycle phases
• When to seek professional help for irregular cycles or potential RED-S

Ready to dive deeper and learn how to empower your girl athlete? Listen to the full episode for even more insights and practical advice from Dr. Lisa Spencer!

Come hang out with Lisa on social @‌lisaspencernutrition and learn more about working with her!

For Guest Interview Email: lisa@lisaspencernutrition.com

Episode Highlights: 

[00:00 ] Puberty and menstrual cycles in female athletes with a mental performance coach. Dr. Lisa Spencer discusses changes in girl athletes’ bodies during puberty and menstrual cycles, and how to support them.

[03:35 ] Puberty and menstruation changes in athletes, how to support girls during this time. Insights on supporting girls through puberty and menstruation.

[07:58 ] Puberty changes in girls, including physical and emotional changes, and how parents can support their daughters during this time.

[14:09 ] Menstrual cycles and their phases, with a focus on symptoms and how to optimize them. An overview of the menstrual cycle’s phases, including the follicular, ovulation, and luteal phases.

[18:54 ] Tracking menstrual cycles to optimize athletic performance. Hormonal changes during menstruation can affect athletic performance, hydration, and perceived exertion.

[25:09 ] Female athletes’ menstrual cycles and nutrition. The importance of being aware of the female athlete’s menstrual cycle and how it affects their performance and susceptibility to injury.

Next Steps:

• Join our FREE Training for Sports Moms - How to Strengthen Your Athlete Daughter's Mental Game so She Believes in Herself as Much as You Do
• Visit our podcast website for more great episodes

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