RED-S: Breaking the Silence on Athletic Energy Deficiency
In a compelling conversation with Dr. Jared Pelo, athlete and wellness expert Allison Yamamoto shares her personal journey with Relative Energy Deficiency in Sport (RED-S) and offers valuable insights for athletes, coaches, and health enthusiasts alike. Her story highlights the often-overlooked intersection of athletic performance, nutrition, and overall health.
Understanding RED-S: More Than Just an Elite Athlete Problem
RED-S, as Yamamoto explains, occurs when there's a mismatch between energy intake and exercise output. While the technical term might seem intimidating, the concept is straightforward: it's what happens when you're either underfueling, overtraining, or both. The consequences can be far-reaching, affecting everything from bone health to reproductive function.
What makes Yamamoto's perspective particularly valuable is her emphasis that RED-S isn't just an elite athlete issue. A striking statistic she shares: over 50% of women who exercise at least three times a week experience menstrual disturbances, a key indicator of potential energy deficiency.
The Evolution of Athletic Culture
Yamamoto's story reflects a broader shift in athletic culture. She recalls a time when losing one's period was seen as a "badge of honor" in certain athletic circles, particularly in sports where being lighter was perceived as advantageous. Today, there's growing recognition that menstrual health serves as a vital sign of overall wellbeing.
The conversation highlights an encouraging trend: coaches, particularly in sports like rock climbing and running, are becoming more educated about RED-S. However, Yamamoto emphasizes that awareness needs to extend beyond organized sports to reach recreational athletes and fitness enthusiasts who might not recognize their risk.
Recovery: Back to Basics
Perhaps the most striking aspect of Yamamoto's approach to recovery is its emphasis on fundamentals over optimization. Her key principles include:
- Proper fueling around workouts, especially for morning exercise
- Regular eating throughout the day, paying attention to hunger cues
- Including all major food groups, avoiding the elimination of entire macronutrient categories
For exercise, she stresses that recovery isn't just an option—it's an essential component of fitness. This means:
- Avoiding back-to-back high-intensity workouts
- Learning to adjust workouts based on how you're feeling
- Understanding that rest is part of progress, not a setback
The Challenge of "Listening to Your Body"
One of the most nuanced parts of the discussion centers on the common advice to "listen to your body." Yamamoto acknowledges that this skill isn't innate, particularly for those who have spent years override their body's signals. She advocates for a balanced approach that combines structure with flexibility, noting that complete intuitive eating and exercise might not be appropriate, especially early in recovery.
Moving Forward
The conversation concludes with an optimistic outlook for the future of athletic health. Yamamoto envisions a culture that celebrates proper fueling and recovery rather than extreme behaviors. She emphasizes the importance of addressing not just the physical aspects of RED-S, but also the psychological components and belief systems that contribute to its development.
For those interested in learning more or seeking support, Yamamoto can be found on Instagram at @AlisYamamoto or through her website theallymethod.com, where she offers programs and resources for those navigating their own journey with RED-S.
This conversation serves as a crucial reminder that optimal performance doesn't come from pushing harder and eating less, but from finding the right balance of training, nutrition, and recovery. It's a message that resonates not just with elite athletes, but with anyone striving to maintain an active, healthy lifestyle.
Key Timestamps:
- [00:14] Allison's background as an athlete and journey into health awareness
- [04:26] Definition and explanation of RED-S (Relative Energy Deficiency in Sport)
- [07:13] Personal experience with RED-S beginning in college years
- [11:11] Understanding the spectrum of disordered eating vs. under-fueling
- [15:56] The relationship between nutrition goals and performance
- [18:38] Key symptoms and warning signs of RED-S
- [21:09] Evolution of RED-S awareness in sports (discussion about rock climbing)
- [24:43] Using menstrual health as a vital sign
- [30:33] Foundational principles for recovery
- [35:37] Exercise recovery principles and listening to your body
- [40:01] Learning to truly listen to your body's signals
- [46:30] Where to find Allison and her resources
