In Episode 99 of the Eat for Endurance Podcast, I'm doing a deeper dive into low energy availability and Relative Energy Deficiency in Sport, aka REDs, with sports dietitian, eating disorder specialist, and REDs expert, Rebecca McConville, MS RD LD CSSD CEDRD.
Rebecca wrote the book “Finding Your Sweet Spot - How to Avoid REDs,” and offers a REDs informed provider certification program, which I took and loved earlier this year. I was eager to get her on the podcast because she does an amazing job of translating the science into digestible information that everyone can relate to and understand.
Even if you’re familiar with low energy availability and Relative Energy Deficiency in Sport and listened to my previous REDs episodes, you do NOT want to miss this one.
Rebecca uses a variety of helpful analogies to explain the often complex ways that the body responds to chronic underfueling over time. Also, we dig into many different health and performance consequences of REDs, including some that may not be on your radar.
In this episode, we discuss:
How energy availability is similar to how much money you keep in your bank accounts
Why energy balance (calories in = out) should never be a goal for active people
How recovering from REDs is like paying an interest on a loan - you need to do more than meet your energy needs (i.e. pay the original loan)
How even a small daily deficit (e.g. 250-400 cal) is stressful on the body over time
Acute REDs (which occurs after as little as 5 days) vs chronic REDs
Within-day energy deficits (>4-5 hours without eating) vs end-of-day energy deficits, and how your body responds to each situation
Why having enough glucose in your body is crucial (i.e. carbohydrate availability), and how it relates to bone health
How to know if you meet the criteria for REDs
How it's possible to chronically underfuel and still gain weight
How the thyroid respond to energy deficits, and how this affects the rest of the body
Thyroid disease vs suppression, and why a high TSH doesn't always call for meds
How low heart rate is a symptom of REDs and may indicate reduced cardiac mass
How high cholesterol can result from chronic underfueling and may show your body is in survival mode
How GI distress can lead to REDs or REDs can lead to GI distress; either way, the only way through is to fuel more, and this may call for temporary dietary changes
The psychological impacts of REDs - you have to "fuel to feel"
How REDs affects your immune system, and why frequent illness may occur
The timeline for recovery when you have REDs, and what treatment looks like
If you think the term Relative Energy Deficiency in Sport doesn't apply to you because you don't play sports, think again. REDs applies to anyone who is active, and is very common among recreational athletes.
There's SO MUCH more about Relative Energy Deficiency in Sport that we didn't have time to cover. I'll just have to get Rebecca back on the show when she is done with her next book to continue our awesome conversation!
I've said this about many interviews, but this was honestly one of my favorite episodes. I hope you enjoy it as much as I did!
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Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
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