Hi Reader,
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Spring (can we call it spring?!) conference season has arrived! The Paralympics have arrived!
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This past week, the Skadi team attended TRIA's Female Athlete Summit, where we got to nerd out over (and present on) some of our favorite topics in female athlete health and performance. It was great seeing and connecting with some of you while we were there.
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For those who weren't able to make it and want the cliff notes from my talk on the importance of prioritizing brain health, this email is for you.
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Why brain health? In short, because brain health is performance health.
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Last year, I partnered with Feisty to do a 4-part podcast series on brain health. I interviewed several subject matter experts to discuss the effects of stress on the brain, how to optimize brain health for longevity, the relationships between energy availability and brain function, annnnnnd healthy aging for the brain. The podcast series was incredibly rewarding, and Dr. Laura Best gets credit for me now having a puzzle on our coffee table at Skadi HQ to support the brain health of folks in the waiting room. 😊
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Fast forward several months to last week, where I was able to pull from a lot of this information to discuss why this matters for athletes, coaches, and providers like us. Here's an example:
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Imagine you’re an elite runner. Your training is on point. You never miss a workout. You’re doing everything right.
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Yet on race day, your performance crumbles.
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You’re not injured. You’re not out of shape. So, what’s going on?
Your brain might be waving a red flag.

For female athletes, brain health isn’t just a “nice-to-have.” It’s the foundation of everything: your focus, your energy, your decision-making, even your mood.
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And yet, it’s often ignored.
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However, your brain is like the operating system for your body. If it’s not running smoothly, nothing else will either.

Why Brain Health Matters

There are a few key areas where your brain drives performance:
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​1️⃣Hormones & Energy
​Your brain and hormones are in a constant conversation with one another. During certain phases of your menstrual cycle, for example, your energy needs shift. If you’re not fueling properly, your brain will take a bigger hit because it can’t function at its best.
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​2️⃣Cognitive Function
​Reaction time, focus, decision-making—these are all brain-driven. Sleep deprivation or poor nutrition can slow you down, even if your body feels fine.
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​3️⃣Stress & Recovery
​A stressed brain is an inefficient brain. If you’re constantly “pushing through,” your brain might be prioritizing survival over performance.

What You Can Do Today

Want to start supporting your brain health, especially if you're someone who menstruates (or parent/coach someone who does)?:

1. Track Your Cycle
   ​Notice how your energy, mood, and focus shift throughout the month. This data is gold for optimizing your training.
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2. Prioritize Sleep
   ​Your brain does its best recovery work while you’re sleeping. Aim for 7-9 hours a night. I'M SERIOUS ABOUT THIS. IT WORKS!
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3. Ask Better Questions
   ​Check in with yourself (or your athletes) regularly:

• How’s your sleep?
• Are you getting your period?
• How’s your focus in practice vs. competition?

These small steps can make a big difference.

This week’s blog post: Brain Health Is Performance Health: What Every Female Athlete Needs to Know is packed with actionable strategies to help you align your brain health with your performance goals.

🎙️This week on the Podcast!

Don’t forget to tune into this week’s episode of the Feisty Women’s Performance Podcast! Cassi Niemann, co-owner of Iron Soul Gym, is dropping some serious wisdom about strength training and community support. Cassi challenges the myth that "heavy" is a number, emphasizing instead that it’s a feeling unique to each individual. Discover how community support is the secret ingredient to sustainable strength training and learn to embrace your journey. Listen on:

Let’s keep the conversation going—hit reply and let me know: What’s one thing you’re doing this week to support your brain health?​
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Til next time,
Dr. A

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