In this episode of the Female Athlete Nutrition, I sit down with a leading expert in bone health and female athletes, Dr. Emily Kraus. Dr. Kraus is also the Director of the Stanford Female Athlete Science And Translational Research (FASTR) Program. Together we chat about the basics of bone health and its interplay with the Female Athlete Triad, Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability. Nutrition and bone health are closely linked, and Dr. Kraus and I discuss bone-related consequences of underfueling like bone stress injuries, fractures, and missing periods. Dr. Kraus explains the involvement of hormones in RED-S, bone health and injuries. We highlight warning signs of underfueling and imbalanced hormones in all athletes, like missing periods, known as amenorrhea, and reduced libido, as well as the importance of addressing these to maintain bone health and prevent injuries . We touch on supplementation and medical treatments for improving bone health, debunking myths about calcium pills, contraceptives and hormonal therapies.  Dr. Kraus is a world-renowned researcher in the field of athlete health and we discuss her latest project: The Healthy Runner Study. Dr. Kraus shares insights gained about the bone health of high performing female athletes, screening tools and red flags for identifying at-risk individuals, and strategies for preventing injuries and improving performance. We talk nutrition for bone health and healing from RED-S, as well as other potential causes of injury like training errors, biomechanics, and improper equipment. Dr. Kraus and I reflect on personal experiences as underfueled athletes and the negative impacts they had on our health and performance. We finish off with the usual end of the podcast questions and how listeners can find out more about Dr. Emily Kraus and her incredible work. For more on Dr. Kraus’ current work, check out the Stanford Female Athlete Science And Translational Research (FASTR) Program https://fastr.stanford.edu/ where Dr. Kraus is the Program Director. https://www.elitecompetitor.com/ and access her free training for moms of athletes www.trainhergame.com  Follow Dr. Emily Kraus on Twitter @emilykrausmd and Instagram @emilykrausmd and @emilykrausmd_sportscience  and me, your host Lindsey Cortes, @female.athlete.nutrition  We have a huge announcement! We are launching patreon! Female Athlete Nutrition podcast patreon is now LIVE and we are excited to offer our community unique perks. Join today and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition  Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order In this episode we talk about: 1:40 About this episode 6:40 Understanding bone health and growth  10:40 Calcium supplements and nutrition for bone health  11:50 RED-S, energy balance, and their  impacts on hormones and bone 19:50 The power of the menstrual cycle; Amenorrhea and missing periods  23:30 Underfueling, hormonal imbalances, injuries and impaired bone health: red flags and warning signs in athl