Every athlete should know these signs of under-fueling with Rebecca McConville

You probably *think* you're eating enough. But are you?In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing.Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans.Key takeaways:LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance.Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching.Links & ResourcesRebecca’s website & email: AskMe@BeccaMcConville.comRead the book: Finding Your Sweet SpotFollow her on Instagram: @rebeccaeddietitian Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr If you found this episode valuable, subscribe to the Feisty Women’s Performance Podcast, leave us a 5‑star review, and share it with fellow athletes or coaches. Follow Rebecca on Instagram for more nutrition tips, and join our community to stay updated on future episodes that highlight thought leaders and subject matter experts in the women’s health & performance space.