In Part 2, we continue where we left off with Registered Dietitian Leeauna Duchesne. We explore the impact of the menstrual cycle on energy levels and workout performance, common mistakes in fueling for exercise, and the importance of recovery, including sleep and hydration.

01:22 Impact of Menstrual Cycle on Fitness

05:20 Supporting Recovery and Nutrition

11:12 Common Mistakes in Nutrition and Fitness

19:58 Shifting Mindset from Aesthetics to Performance

22:14 Signs of Under Fueling

33:24 Final Thoughts and Where to Find More Information

Follow Leeauna

Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/

Diet Redefined (BC): https://dietredefined.com/about/

Instagram: @that.rd.life

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

In this episode of 'Wellness Unpacked,' host Tisha chats with Registered Dietitian Leeauna Duchesne (she/her) about how to fuel your workouts through proper nutrition and supplementation. They cover topics such as the importance of pre- and post-workout nutrition, the role of specific supplements like creatine, protein powders, and omega-3 fatty acids, and the nuances of eating to support different types of workouts. Learn about the best practices for staying hydrated, how to choose the right kind of protein powder, and why certain supplements might be worth considering for optimizing your fitness and overall health.

03:09 Leeauna's Journey into Dietetics and Fitness

07:24 Fueling Your Workouts: Pre and Post Nutrition

18:11 Protein Needs and Sources for Women

24:48 Plant-Based Protein Powders and Leucine

25:09 Understanding Creatine: Benefits Beyond Muscle

27:31 Gender Differences in Creatine Usage

29:14 Optimal Timing and Forms of Creatine

32:39 Electrolytes: Hype vs. Necessity

36:03 Top Supplement Recommendations for Active Women

41:47 Supplements on a Budget: Top Picks

44:03 Overhyped Supplements to Avoid

47:29 Podcast Conclusion and Next Episode Preview

Follow Leeauna

Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/

Diet Redefined (BC): https://dietredefined.com/about/

Instagram: @that.rd.life

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

In this episode of Wellness Unpacked, Tisha continues the discussion on managing PCOS, focusing on reducing androgens through nutritional strategies, exercise, and stress reduction. Key topics include the importance of balancing blood sugar and reducing inflammation, the potential impact of supplements like NAC and Myo-Inositol, and supporting overall hormone health.

00:34 PCOS Deep Dive Part 2 Overview

01:56 Reducing Androgens: Nutritional Strategies

09:18 Exercise and Stress Reduction for PCOS

12:09 Importance of Sleep and Stress Management

15:52 Nutrient Deficiencies in PCOS

18:24 Supplements for PCOS Management

28:19 Conclusion and Final Thoughts

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Transcript & References

Mentioned In The Podcast:

• Beat The Burnout Masterclass