Katie Spada MS RDN,LDN

Did you know…females need approx. 20-30% body fat for optimal hormone function and health? So, the 15% body fat you had as an 18-22 year old college athlete (that you may be trying to achieve again now) is probably not what's best, or healthiest, for your body in retirement.

@Katie_Spada speaking on “living in the grey”🔥 Listen to the full episode now! ➡️ anchor.fm/cameron-dobbs1…

🚨 NEW 🚨 Katie Spada is a former college athlete (2x natty champ) turned registered dietitian/entrepreneur. She shares her story, speaking on nutrition, eating disorders, & “embracing the grey”. Listen everywhere! #pwyfa #pwyfaplaywhereyourfeetare anchor.fm/cameron-dobbs1…

Please do not make your afternoon surgical patients NPO at midnight. It’s not right and not up to date practice

Things to normalize as a former athlete: 1. Eating when hungry 2. Taking rest days (without feeling guilty) 3. Enjoying foods 4. Bodies changing 5. Asking for help

PS: calories are not something that need to be feared!

And, if something brings you joy, whether it’s energy dense, nutrient dense, or not, I’d argue there’s nothing “empty” about things that bring you joy.

“Empty calories” is an oxymoron. (Swipe for more of my thoughts on this 👉🏼)

The benefit of doing body image work isn’t that you’ll always love and feel good in your body, it’s that body image will no longer hinder you from living life fully. Even if you don’t feel good in your body.

@fatandfabul0us Thank you!

@Katie_Spada Well said 👏💕

If you have ever been made to feel like you are more worthy or deserving when you’re in a smaller body, I’m sorry. In case you need to hear it: You are worthy no matter what your body size is.

Your pre-baby body was not better than your postpartum body.

Your athlete body was not better than your current body.

And that looks different in retirement than it did as an athlete! It’s a new balance of food and exercise than it once was.

You’re a former athlete! You are not lacking in will-power or self-control/discipline. What you need is to learn HOW to nourish your body.

Just a reminder, if you’re struggling with overeating/binge eating, and feel out of control around food, you don’t need more willpower or self-control. (Swipe 👉🏼)