Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

My girls. Food is your best friend.

2 Feb 2026 · 1 min

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1:04

In this motivational monologue aimed at female athletes, the speaker urges listeners to stop comparing themselves to others on social media, fearing food, weighing themselves daily, and avoiding carbohydrates. She frames food as a vital ally that provides the energy needed for strength, performance, hormonal balance, and mood stability. The speaker notes that many of her female clients initially consume under 2,200 calories, and she raises their intake to 2,700‑3,000 calories, explaining that once athletes trust this increased nutrition, they experience personal records, heightened performance, better moods, and overall happiness. She concludes with a practical recommendation: eat at least three meals per day with one to two snacks.

Chapters

To my female athletes, please stop comparing yourself to every other girl on social media. Stop fearing food. Stop getting on the scale every single day. Stop avoiding bread or other sources of carbohydrates. Stop making food the enemy because ultimately that is your best friend. It's gonna give you the energy that you need. It's going to help you lift heavy and feel strong. It's going to help you see results and improvement in your performance and in the way you're playing. It's going to help your hormones stay balanced and healthy. Most of the female athletes that I've worked with are typically eating less than 2,000, 2,200 calories when they come to me, and then I'm giving them between 2,700 to 3,000 calories. At first they might be a little nervous cuz they're like, well, that's a lot of calories. But the minute they trust the process, the minute they start eating the right amount of calories that their body needs to perform, they crush their PRs, their performance skyrockets, they feel happier, they're in better moods. So my female athletes, please do not fear food. Make sure that you're getting at least 3 meals a day with 1 to 2 Snacks.