PEAC — Train Like a Girl Podcast
Episode: REDs-Informed Provider
Guest: Kelly Holtz MS RD | Sports Dietitian

Episode Snapshot

In this episode we define REDs (Relative Energy Deficiency in Sport) and explain why it matters for female athletes of all ages: REDs occurs when the body goes into “low power mode” because energy intake doesn’t match energy output.

Guest story: As a young athlete the guest tried many sports, settled into high school swimming but left after not connecting with her coach. 

Girls drop out of sport at nearly twice the rate of boys during adolescence (Women’s Sports Foundation reporting). This makes supportive environments and informed adults crucial.

She rediscovered her love of movement at Loyola University through Club CHAARG — a women-only club that encouraged trying spin, Pilates, trampoline class and more.

Big reminder: coaches, parents, and teammates can normalize conversations about period health and recovery. A missed period is your body’s way of asking for attention.

What REDs looks like (high level)

Low energy, poor recovery, mood changes, performance setbacks, and menstrual irregularities.

It’s not about blame or perfection—spotting changes with curiosity and referring to experts matters.

Practical tips for fueling for performance:
Eat every 3–4 hours.
Eat more than the average (non-athlete) person—athletes need extra energy.
Rest days still require fuel.
Include all food groups: carbohydrates, protein, and healthy fats.
Keep snacks handy for easy refueling.
Use trial and error to find what works for you.

Period health & recovery
Keep conversations open in high school and youth sport settings.
Treat menstrual changes as a signal—missing periods should prompt evaluation and support.

Managing social media & messaging about body/fueling
Ask: “Is this person talking to me?” (Is this advice relevant to my age/level?)
Ask: “Is this person an expert?” (Credential-check).
Unfollow accounts that don’t serve or support your goals.

Food as fuel and community
Fueling is practical and social — sharing meals and exploring new foods is a meaningful way to support athletes.

Takeaway
You don’t need to be an expert to help. Notice changes, ask curious questions, and connect athletes with qualified clinicians. No one should be asked to perform on low power—let’s keep athletes fully charged.

Resources & next steps
Reach out to a sports dietitian or medical provider if you notice signs of REDs or menstrual changes.
Consider creating team norms around fueling, snacks, and open conversations about period health.

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