In this week’s episode of the Chasing Clarity Health & Fitness Podcast, I sit down with my client and former Division 1 athlete, fitness professional, and tech sales leader Nikki Zahka to unpack her journey from chronic under-fueling and hypothalamic amenorrhea to restoring her health, rebuilding her physiology, and achieving her best physique yet.
We cover:
NIKKI’S ATHLETIC HISTORY
NIKKI’S PROFESSIONAL ENDEAVORS
- High performers often burn the candle at both ends not realizing that stress adds up across life domains.
WHERE NIKKI WAS AT THE START OF COACHING (JANUARY 2023)
- Physique looked great externally but internally her health was compromised.
- Chronic under-eating (1200–1350 kcal/day) with high-output training.
- Showing signs of suppressed physiology, poor digestion, and hormonal dysfunction.
WHAT NIKKI WAS EXPERIENCING WHEN WE STARTED WORKING TOGETHER
- Over 3 years without a menstrual cycle.
- Classic RED-S biofeedback: fatigue, hormone suppression, stress overload.
- Chronic under-fueling led to poor quality of life despite looking “fit.”
HYPOTHALAMIC AMENORRHEA (HA)
- Causes: low energy availability + high stress suppressing hypothalamic signaling.
- Effects: reduced thyroid, elevated cortisol, reduced estrogen/progesterone.
RELATIVE ENERGY DEFICIENCY & LOW ENERGY AVAILABILITY (LEA)
- Adaptable LEA: short-term, strategic, recoverable.
- Problematic LEA: chronic, damaging, with systemic consequences.
- Nikki had been in problematic LEA for years due to mismatch of intake/output.
CONSEQUENCES OF RED-S
- HORMONAL: ↓ thyroid, estrogen, progesterone, testosterone, IGF-1, leptin; ↑ cortisol.
- METABOLIC: suppressed RMR, reduced MPS.
- BONE HEALTH: ↓ bone mineral density, ↑ fracture risk.
- GI: constipation, digestive distress.
- PERFORMANCE: ↓ strength, endurance, glycogen storage, recovery; ↑ injury risk.
- HEMATOLOGICAL: iron deficiency → worsened thyroid function.
THE PRIMER PHASE
- Foundation-building stage where we focused on restoring physiology, habits, and metabolic health.
- Pulled back from high-intensity, exhaustive training.
- Focused on fueling, recovery, sleep, stress management.
INTENTION OF THE PRIMER PHASE
- Reverse chronic low energy availability.
NUTRIENT TIMING & WITHIN-DAY ENERGY AVAILABILITY
- Importance of distribution, not just daily totals.
- Even fueling throughout the day → reduces stress, improves recovery, supports hormones.
- Avoid large gaps without eating & fasted high-intensity training.
OUTCOMES OF THE PRIMER PHASE
- After 6 months: improved training performance, recovery, and body recomposition.
- Fueling at >2000 kcal on training days at ~110 lbs.
- Biofeedback improved across the board.
- Proof that correcting EA + structured resistance training = muscle gain & better hormone function.
LEAN BUILDING PHASES
- Next step after Primer: structured lean muscle gain phase
- RESTORED MENSTRUAL CYCLE after 3+ years.
- Focused on performance, fueling, and health markers.
- Out of 55 weeks, only 6 spent dieting; most time spent building.
- Mindset shift: from chasing leanness to fueling abundance.
LESSONS & TAKEAWAYS
Nikki’s story is a powerful reminder that A HEALTHY BODY IS A RESPONSIVE BODY and when you prioritize physiology, the physique
results follow.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: Bdacruzfitness@gmail.com
Brandon’s Website: https://www.brandondacruzfit.com
