Female Athlete Podcast

It's a busy one! In our final episode of Series 5, we answer two questions around the mirena coil, discuss how to deal with the impact of puberty on performance, why it's important to listen to your body when training through pregnancy and we give our book recommendations as we head into the autumn months!Thank you again for providing us with some interesting topic points. Keep your questions coming! Visit the link in our Instagram to submit a question.Books:Choosing to Run: A Memoir, Des Linden The Female Factor, Dr Hazel WallaceThe Wild Card, Judy MurrayLioness My Journey To Glory, Beth Mead Good For A Girl, Lauren FleshmanPrevious FAP episodes:Sophie Power Female Athlete Podcast episode, S2, E13Jo Pavey Female Athlete Podcast episode, S2, E4 *Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatment

In this episode we are joined by Sue Anstiss MBE and Dr Ali Bowes to talk about the recent Netflix documentary 'Game On- The Unstoppable Rise of Women's Sport'. Sue was the presenter and producer of the documentary which highlights some of the issues historically faced by women in sport and the knock on effects still impacting women and girls today. We discuss barriers placed in the way of women taking part in sport such as the female frailty myth, inappropriate clothes women have traditionally been made to wear when participating or competing, plus how we can continue the fight and help remove barriers for women and girls in a world historically dominated and controlled by men.Watch the Game On- The Unstoppable Rise of Women's Sport trailer.Read Sue's book Game On- The Unstoppable Rise of Women's Sport.Join the Women's Sport Collective. Follow Dr Ali Bowes on TwitterFollow Sue Anstiss on Twitter

In this episode we speak to long-distance triathlete Emma Pallant-Browne. Recently Emma raced whilst on her period and bled through to her race suit...and it made the news.When a Twitter user called out a picture taken of Emma during the race to be cropped so the blood wouldn't show, Emma responded in such an empowering and honest way (check out her most recent post on Instagram) and the text below. Emma wrote in response to the tweet: "Thanks for caring but definitely something I'm not shy to talk about because it's the reality of females in sport. My period comes over a month in between and there will be one day where it is super heavy. "I pray it won't be race day but every now and then it is. No matter what tampon I have experimented with, for anything over three hours it's too heavy. So just as someone might get gut issues in a race I have to suck it up and give what I have and not be afraid to talk to women who have the same problem.”We chat to Emma about the incident, the response she received on social media after her post and why she wants to continue to break down barriers for female athletes in this area.And if, like Lucy, you were wondering... here is a what a menstrual disc is! 

In this episode we cover breast injuries and breast pain, including how common it is, why breast injuries in particular go under-reported, plus what you can do to help, such as wearing a correct sports bra and tracking breast pain throughout your cycle.We also cover how to stay motivated during periods of injury and why doing research in females is so hard, and the areas which need more attention (all!)Thank you again for providing us with some interesting topic points. Keep your questions coming! Visit the link in our Instagram to submit a question.Recommended sports bras:For contact sports- Boob Armour / Shock AbsorberFor running (& Jess' recommendation)- PumaFor growing bodies- LimitlessTelegraph article: Why breast injuries are slipping under the radar in sport

In this episode we discuss the relevance of International Women's Day (this episode was recorded on 15th March), and we answer listeners questions around osteoporosis, osteopenia, and ask can the pill mask a menstrual dysfunction such as amenorrhea? The team also give strategies and tips around how to help get your period back when coming off the pill.Plus, we discuss the various menstrual cycle technologies and apps, including period relief device Myoovie.Thank you again for providing us with some interesting topic points. Keep your questions coming! Visit the link in our Instagram to submit a question.

In this episode we answer listeners questions across a range of topics.Including: What are the key things women should be aware of in regards to iron? How can endometriosis sufferers tailor their training? Plus, we give advice and personal stories about social media comments and abuse and how best to deal with it.We also recommend an awesome new book around women in running and the inequalities they face, plus how we can help create change. Link below.Thank you again for providing us with some interesting topic points. Keep your questions coming! Visit the link in our Instagram.Book recommendation: Good for a Girl: A Woman Running in a Man's WorldPrevious FAP episodes around Iron: Previous FAP episodes around Endometriosis: Previous FAP episode on athletes dealing with Social Media Abuse:

Our questions this week are around coaching the female athlete. We chat about the challenges for male coaches and ask are females the preferred option? Also, should National or World Governing Bodies be expected to take on the responsibility of educating their athletes or should it fall to parents? We discuss how we can ensure coaches and clubs are educated on the various topics of female athlete health. Plus, we answer a question on the culture of running and weight and the concept of a “race weight”. We ask whether athletics is beginning to break away from this sometimes damaging culture and environment.Thank you again for providing us with some interesting topic points. Keep your questions coming! 

In our second episode back, we're chatting through more listener questions and we're focussing on Relative Energy Deficiency in Sport (RED-S). We cover what RED-S is, how it may present, how to deal with RED-S when returning from having a baby and the difference between RED-S and Overtraining Syndrome.Send in your questions for future episodes here.Helpful resources:Returning to running postnatal guidelinesProject Red-S: Pippa Woolven

We're back for Series 5 and answering your questions! In this episode we catch up with all the happenings of the past six months, highlights include travels to New Zealand, getting married, buying a house and competing in the World Championships to name a few! But enough about us, we're back to answer our listener questions around female athlete health. This episode sees us chat about the menstrual cycle and training, how to adapt in different phases, plus how injury and illness may be impacted by the phase of your cycle you're in and why stress, illness, injury and under fuelling may cause delays to your period.Please feel free to send in your questions for future episodes via our Form or via our Instagram page.

In this episode we speak about a topic close to our hearts: how to get more people speaking openly about the menstrual cycle and why it is so important the area becomes less stigmatised.We ask when is it the right time to bring it up with your coach as an athlete and vice versa or as a parent.We give our top tips for starting this conversation both at home and in a sports setting and more generally with your friends and colleagues.We speak to ten time Olympic swimming medalist Allison Schmitt who tells us about her experiences and anxiety of being on her period when competing in the pool and how she developed an open and positive relationship around the topic with her male coach.This episode was recorded in collaboration with Orreco and FitrWoman's Summer of 2022 education campaign encouraging more people to open up and have the conversation about their menstrual cycle.For more resources visit the FitrWoman website. 

How about we cover all stages of the female life cycle in one episode? Let's do it!From puberty, menarche and menstruation, to pregnancy, peri-menopause and beyond, in this episode we discuss the physiology, hormonal changes, nutrition and exercise requirements of the female life cycle.We also touch on bone health through the different stages and the wellness and mental health aspects of going through puberty and peri-menopause. Plus we chat about the research relevant to the various stages- it's a bit of a whirlwind tour but we enjoyed covering the whole lot in one episode, hope you do too!Resources:Return to running postnatal guidelinesTwitter: Dr Georgie BruinvelsTwitter: Dr Jess PiaseckiTwitter: FitrWoman and FitrWoman InstagramFitrWoman website 

We're back with another episode to begin series 4! We speak with superstar sisters Dr Natalie Brown and Beky Williams (Director of Stride Active) about the state of menstrual cycle education in UK schools. Recently Natalie and Beky, along with our co-hosts Georgie and Jess and Dr Laura Forrest collected some very powerful data that details the current lie of the land with regards to menstrual cycle education in the schooling system and the findings unfortunately weren't too encouraging.As a podcast team we are particularly passionate about this topic and providing young women and girls with all the information they need in order to remain physically active and have a firm understanding and appreciation of their menstrual cycle. Natalie and Beky go into detail on the reasons behind the study and the important information that can now be drawn from the data, plus what their recommendations are to schools, parents, teachers and young women and girls. Read the full report here. Dr Natalie Brown on Twitter: @Natalie_107 and Instagram: @optimal.periodBeky Williams on Twitter: @stride_active and Instagram: @beky.williams 

For this special episode we talk to co-host Dr Jess Piasecki about her recent marathon performance. Jess completed the Seville marathon in February and achieved a 3 minute personal best time of 2.22.25, to put her second on the British all time list for the marathon, only Paula Radcliffe has run faster! In this episode we hear from Jess about the race itself and how she put together all the little things in order to achieve her personal best. We chat through things like a typical training week, her fuelling in the build up and during the race, tapering, chafing, race tactics and much more.She gives some great insights that will hopefully help anyone listening achieve their own personal best, and not just in the marathon!Check out Jess on Instagram

In this special Series 3 FINALE, we look forward to the rescheduled Tokyo 2020 Olympics in less than a month. We speak to two current Olympic gold medalists; GB Hockey player Lily Owsley and GB Track Cyclist Elinor Barker, as well as our own Jess Piasecki who has been selected for Team GB in the marathon. We also catch up with our other co-host Dr Georgie Bruinvels about her work with female athletes in the build up to the Games. In our discussions we cover why tracking the menstrual cycle has been a GAME CHANGER for both Lily and Elinor, why you might be less coordinated as you approach your period and why role models are so important to inspire women to get involved in sport, plus how the Olympics and sportswomen in particular can help provide these.*Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.Thank you to Specialized Bikes for sponsoring this episode.  Specialized is the global leading bike brand aiming to serve all riders of all abilities, helping them to better enjoy every aspect of cycling. Specialized's innovation has improved riders' performance, comfort and understanding to enable all riders to go further and faster.  Head to Specialized.com to see how it is helping pedal the planet forward.

In this episode we cover a whole host of topics about the female athlete with Dr Katie Lydon, a Sports Medicine doctor with a particular interest in the menstrual cycle. In our open and honest chat we talk about how women need to be more thoroughly educated on their menstrual cycle and the correct terminology, why it is so important to track our cycles, hormonal contraception and how a withdrawal bleed is not a 'real' period, plus what PMS is and how nutrition can really help with the associated symptoms. *Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.Thank you to Specialized Bikes for sponsoring this episode.  Specialized is the global leading bike brand aiming to serve all riders of all abilities, helping them to better enjoy every aspect of cycling. Specialized's innovation has improved riders' performance, comfort and understanding to enable all riders to go further and faster.  Head to Specialized.com to see how it is helping pedal the planet forward.

In this episode we speak to the wonderful people at Umi Health who happen to be our title sponsors for Series 3. Umi is a one-stop hub for all things pelvic health. Whether you have a question about incontinence, painful sex, weeing, pooing, pregnancy or post-natal, Umi is the place for you.In our chat we pick the brains of Helen and Elizabeth from Umi Health to ask, what actually is pelvic health, why is it important, what types of problems do women often report  and why is there stigma around it still? We also learn all about Umi Free and Umi Plus memberships and how the team at Umi is helping women understand and own their pelvic health.*Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentFollow Umi Health on InstagramFollow Helen Keeble on Instagram Follow Elizabeth Davies on Instagram Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.

In this episode we speak to two experienced female cyclists and Specialized ambassadors ; 2020 Triathlon World Series Champion Georgia Taylor-Brown and SES Racing's track cyclist Yewande Adesida. We chat about all the basics to consider as a female cyclists including saddle sores and how to deal with and avoid them, choosing the best saddle, what their training looks like day to day, how they deal with their menstrual cycles, how they fuel for longer rides and why they believe more women should get into cycling. Georgia Taylor-Brown Instagram:Yewande Adesida Instagram: Specialized Instagram: Nikki Brammeier Instagram:A huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.Thank you to Specialized Bikes for sponsoring this episode.  Specialized is the global leading bike brand aiming to serve all riders of all abilities, helping them to better enjoy every aspect of cycling. Specialized's innovation has improved riders' performance, comfort and understanding to enable all riders to go further and faster.  Head to Specialized.com to see how it is helping pedal the planet forward.

In this episode we speak to Dr Chris Bramah and former GB 800m runner Becky Lyne all about biomechanics and how important understanding our running biomechanics is to reducing injury risk and bettering our performance. We ask Becky about setting up her own GRACEfull Girls running programme, what the programme involves and why she wants to help other runners avoid the injuries which plagued her own career.With Dr Chris Bramah we hear what injuries runners historically suffer from, simple tips for the best running technique, how mixing it up in terms of running surface and different training stimuli is a great idea to stay injury free and ask about the  injuries women runners typically may suffer as opposed to men. We also hear how to build up your running if you're just getting started and why having your running gait analysed is a really good move. Resources:Becky Lyne GRACEfull Running programmeDr Chris Bramah @chrisbramah on Twitter*Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.

In this episode we speak about the gender data gap and lack of research on women, and the ongoing impact this has had on females in society, emergency medicine and in sport. Our guests today are two experts in this area, Dr Alyson McGregor and Dr Neha Rauker. Dr McGregor, co-founded the Division of Sex and Gender in Emergency Medicine at Brown University and is the author of 'Sex Matters: How Male-Centric Medicine Endangers Women’s Health—and What We Can Do About It', while Dr Rauker is the Director of the Division of Sports Medicine within the department of Emergency Medicine at Brown University. In our interview we touch on topics such as why there is a historic gender data gap, why women are more likely to be misdiagnosed, how women can get more out of their visits to the doctor, how concussion is different for women and men and how more data will be able to help us recognise when in a woman's menstrual cycle she may be more at risk of injury. Resources:Sex Matters: How Male-Centric Medicine Endangers Women’s Health—and What We Can Do About ItDr Alyson McGregor on Twitter: @mcgregormdDr Neha Rauker on Twitter: @NehaRaukarMD*Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.Thank you to BOXD for sponsoring this episode. BOXD is for the active and outgoing women we all hold dear, no matter your health goals! It’s a wellness shake saving you time and simplifying your route to a healthy nutrition through pre-measured, pocket-sized sachets that make preparation anywhere, a breeze. The packaging is 100% recyclable and compostable and both their whey and vegan ranges are GMO-free and contain a unique multi-vitamin blend with up to 24g of protein per sachet.>>>BOXD would like to offer a chance to 3 of our wonderful listeners to get their hands on a free box of their shakes. All you have to do is visit BOXD and sign up to their email list. That’s it! Visit https://boxdhealth.co/about-us/ and sign up to their list. The winners will be chosen within 76 hours of this episodes release. Good luck!

In this episode we speak to Dr Rebecca Robinson about returning to training post illness. We particularly focus on the longer term impacts of contracting Covid and the implications on returning to play. We speak about how to best avoid illness through sleep and nutrition and giving the body the recovery and rest it needs after experiencing illness. We also chat about how best to prepare and tweak your training regime around the vaccine and ask whether exercise is good for the immune system and if so how much? *Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.>>>This episode is sponsored by Run4It. Run4It is an independent retailer whose mission is to inspire people to improve their fitness, health & wellbeing through running. Whether you're looking to start running, return to running, conquer a new distance, or chase a PB, Run4It has lots of gear and advice to help you get more from every step this Spring and Summer!Visit run4it.com to explore the fantastic range of running shoes, clothing and accessories available for road and trail. Use discount code FAPOD15 for 15% off full price running gear online or in-store until 31st July 2021.* VOUCHER LINK: http://bit.ly/r4i-fapod-2021-2 Run4It operates online at run4it.com and has 8 shops across Scotland (currently operating by appointment only due to Covid-19). To book an appointment for +runlab gait analysis and other in-store services visit run4it.com/book*Terms & Conditions: Not valid on GPS watches, gift vouchers or in conjunction with other offers. Valid until 31st July 2021.

In this episode we're extremely excited to speak to CrossFit legend Samantha Briggs. Sam is a nine times CrossFit Games competitor and in 2013 became the world CrossFit champion, claiming the title of ‘Fittest on Earth’. Sam has an interesting story as to how she got into the sport which she discovered whilst working as a fire fighter. In the interview we chat about what CrossFit actually is, the culture and equality of CrossFit, Sam’s training regime, how her menstrual cycle affects her and how she is currently undertaking a new challenge to be named the fittest 40 year old in history, proving that age is no barrier to performance.   We also do a quick fire question round asking about all about her career so far, including her favourite CrossFit Games moment.  Learn more about CrossFitSam Briggs’ InstagramSam Briggs Top 10 Crossfit Athlete - Moments in her careerSam Briggs’ Autobiography: Start Your EnginesA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.*Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatment

In this episode we speak to a recreational runner, Jenny Tomei about her experience with an eating disorder. Throughout her late teens and early 20's Jenny battled with Anorexia Nervosa, an unsustainable training load and lost her period for an extended period of time. Jenny talks about what triggered her, her personality traits, how she attempted to cope and the consequences of pushing her body too hard, particularly on her gut health. Jenny also speaks about her recovery and why she wants to help others avoid the same pitfalls by setting up her social channels and new website JenUp.We also talk in this episode about why being lighter as an athlete isn't always better, the balance which needs to be struck and the detrimental impact on training and performance if this balance isn't met. A huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.*Disclaimer: Materials and content in the Female Athlete Podcast are intended as general information only and should not be substituted for medical advice, diagnosis or treatmentResources:Jenny's  website Jenup: www.jenup.comhttps://www.jennytomei.comJenny's blog on Female Athlete Podcast websiteInstagram: @askjenupFacebook: @askjenupTikTok: @askjenupArticles:6 Common Types of Eating Disorders (and Their Symptoms)What are eating disorders?

In this episode we focus on strength and strength training and the female athlete with Dr Rich Blagrove. Dr Blagrove is a senior lecturer in strength and conditioning at Loughborough University and has worked within many team and individual sports developing strength and conditioning programmes for female athletes over the years. Rich also has a plethora of publications in strength and strength training.We answer questions such as: What is strength and conditioning?  Is the culture and perception changing to be more female friendly? What is the research in this area in relation to the menstrual cycle? And what further research needs to be done?Rich Blagrove on Twitter: @rich_blagrovePublication: Variations in strength-related measures during the menstrual cycle in eumenorrheic women: A systematic review and meta-analysisBook (March 2021): The Science and Practice of Middle and Long Distance RunningA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.  Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.Thank you to Specialized Bikes for sponsoring this episode.  Specialized is the global leading bike brand aiming to serve all riders of all abilities, helping them to better enjoy every aspect of cycling. Specialized’s innovation has improved riders’ performance, comfort and understanding to enable all riders to go further and faster.  Head to Specialized.com to see how it is helping pedal the planet forward.

In this episode we speak to distance runner Bobby Clay who has been through a turbulent time in recent years suffering from many of the implications associated with Relative Energy Deficiency in Sport. Bobby rose through the ranks and burst onto the international running scene at a very young age but experienced primary amenorrhea, went on to develop osteoporosis, and was then placed on Hormone Replacement Therapy (HRT). Bobby discusses her unrealistic and over-demanding training schedule, the toxic relationship she developed with her body and food due to the culture she was exposed to, and how this led her down a path of injury and isolation.Bobby also chats about how education is key to addressing the problem and why she wants to spread awareness to deter her situation being repeated or experienced by other up and coming young athletes. The Female Athlete Podcast is hosting our first ever webinar around the Menstrual Cycle and Menstrual Dysfunctions LIVE  on Thursday 29th April 2021 at 18:30 BST. Join our co-hosts Georgie and Jess and guests Sarah McDonald and Jess Freemas who will chat about their experiences with endometriosis and premenstrual dysphoric disorder (PMDD). Register for free: https://docs.google.com/forms/d/e/1FAIpQLScuKhYUT9eGIqxpjHH-73E3ksALP2O3ZoOmXQGvAdbZwt4dPg/viewform?usp=sf_linkA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com. Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.

In this episode we speak to sport science expert and Physical Performance Manager at the English Football Association (FA), Dawn Scott. Dawn has over 20 years experience in the world of the elite female athlete. Dawn was part of the US Women's Soccer Team who won an Olympic medal and two World Cup trophies.We speak to Dawn about being one of the first sport scientists to work in women's football and how she brought a focus to the menstrual cycle and the training and nutrition protocols around it for athletes. We also chat about how the sport science space has changed over the years since she first started.Dawn is in many ways a trailblazer and a big advocate for encouraging more women into sport roles whether it be through participation, managing, coaching or of course sport science support!A HUGE thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com. Want to lean more about pelvic health? Watch the Umi Essentials course for FREE, sign up here or learn with  Umi Plus including incredible resources and courses around pregnancy and postnatal, all for  £4.50 a month, no minimum term, cancel anytime.

In this episode we speak about harassment and exercising women. The topic has been in the news and media recently for various different reasons and we wanted to open up the conversation around it as best we can.We give our own experiences and speak to different women who share their stories of harassment whilst exercising outdoors. We also invite on elite runner Sarah McDonald who talks about her recent experience, why she took to social media in response and how she was surprised and rewarded by the reaction from other women. We also speak to Dr David Hindley, a researcher in the area of harassment and exercise and get his thoughts on why harassment is so normalised and almost expected in today's society and culture, how women may change their behaviour to reduce the risk of harassment and how we might be able to tackle the problem. A huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.Resources:Sarah McDonald's tweet: https://twitter.com/SarahAMcDonald/status/1364651322159624194?s=20Dr Dave Hindley Twitter: @drdavehindleyEveryday Sexism Twitter: @EverydaySexismEveryday Sexism website: https://everydaysexism.com   Running safety - British Athletics updated advice for runners as well as guidance for non-runners: https://www.uka.org.uk/news/news-and-features/uk-athletics-and-hcafs-publish-updated-safety-advice-for-runners-and-guidance-for-non-runners/  

In this week's episode we speak to Dr Kate Ackerman about Relative Energy Deficiency in Sport (RED-S).Dr Ackerman is a world leading physician and Medical Director of the female athlete programme at Boston Children’s Hospital, where she is leading the way in healthcare for female athletes. Dr Ackerman has also published a vast number of research papers including on Relative Energy Deficiency in Sport and the Female Athlete Triad.In our interview we cover, what is RED-S, how it is different to the Female Athlete Triad, what is low energy availability, what's the impact of having low energy availability in athletes, what are the long term implications of RED-S, how do you screen for it and what do we need to do to increase awareness of the condition?A huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.Dr Kate Ackerman: https://www.childrenshospital.org/directory/physicians/a/kathryn-ackermanDr Kate Ackerman on Twitter: @DrKateAckermanSign up to the Female Athlete Conference: https://www.femaleathleteconference.comRED-S info: https://www.childrenshospital.org/centers-and-services/programs/f-_-n/female-athlete-program

We're delighted to kick off our third season by speaking to Dr Emma Ross. Emma is such a passionate advocate of spreading the messages all women should know about their bodies-spanning across all age groups and levels of ability from participation to elite and how knowing this information is a 'right' not a 'privilege'.Emma is one third of The Well HQ and we talk about her journey from academia to applied work in the Olympic and Paralympic system to now and why she decided to set up the consultancy business. The Well HQ is centred around treating female athletes as females, how they can use different factors around their physiology to their advantage and how we can change the culture to see knowledge as power and a tool to improve performance.We also chat about why teenagers can get a hard time during puberty and why it's vitally important to start education early and spread positive and empowering messages about being a woman and sport and exercise.Emma Ross on Twitter: @ezrossThe Well HQ on Twitter: @thewellhqA huge thank you to our Title Sponsors for Series 3; Umi Health. Umi  is your go to, one-stop-hub for all things pelvic health, come join the revolution at umi-health.com.

*SEASON 2 FINALE & Christmas Special!* We did it!As we approach the end of 2020 we wanted to say a HUGE thank you to everyone who has downloaded and listened to our podcast over the past ten months- we couldn’t have done it without you and we hope we have provided some joy, whilst informing and inspiring you with our episodes throughout what has been a distinctly difficult year.In our final episode of Series 2, we speak to Dr Ali Bowes, a researcher and lecturer in Sport and Sociology at Nottingham Trent University and a former Physical Education (PE) teacher.In the interview, Ali recalls her time as a PE teacher, coaching 15 year-old girls and the challenges she faced. We also talk about why PE is not the answer to solving the high dropout rates among young girls within sport and physical activity and discuss why accessibility is such a big issue when it comes to young girls discovering a sport they love.We discuss the research looking into the effect of Covid on elite sportswomen conducted by Dr Ali Bowes herself and co-hosts Dr Jess Piasecki and Lucy Lomax over the summer of 2020. We finish by discussing whether the narrative around women’s sport is changing and if we are at a ‘tipping point’ towards a more equal representation of women sports in the media.We also speak to Jo Wimble-Groves & Caroline Kings, co-founders of ‘We are Girls in Sport’ to ask about their initiative which provides young girls with role models and spreads awareness of less mainstream activities.Resources:The impact of the COVID-19 lockdown on elite sportswomen research paper:https://www.tandfonline.com/doi/full/10.1080/23750472.2020.1825988We would like to thank our title sponsor for series 2 -Pretty Athletic.Visit https://prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off. This episode was kindly sponsored by Limitless Bra. The Limitless Bra was designed for growing bodies, to give girls the support, comfort and confidence to enjoy being active. Please see https://limitlessbra.com for more information.We Are Girls in Sport: https://www.wearegirlsinsport.comMintridge Foundation: https://www.mintridgefoundation.org.uk

In this BONUS episode we speak to ultra runner, mother of three and Women in Sport board member Sophie Power.Sophie's life changed when a photograph of her breastfeeding her three-month-old son whilst running the Ultra-Trail du Mont-Blanc (UTMB) went viral. Without being able to defer her place despite being pregnant, Sophie decided to attempt the 106-mile race three months postpartum. Sophie explains the story behind the photograph, why it made such an impression on her and other people around the world and how she has been inspired to empower other women (especially mothers) to pursue their goals no matter what they want to achieve.In the interview we also talk about pelvic health, why it's important to keep pregnant women active, how to get more girls involved in sport and how Sophie (the second slowest at school) became an accomplished ultra runner.Resources:Sophie Power's Instagram: @ultra_sophieSophie Power's website: https://www.sophiepower.com/blogTelegraph Women's Sport article: https://www.telegraph.co.uk/womens-sport/2019/10/17/sophie-power-story-behind-viral-picture-breastfeeding-son-ultra/BBC News article: https://www.bbc.co.uk/news/av/uk-45560184We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.If you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more information. Got a question about the female body? We'd love to hear from you! Please contact us directly on Instagram @femaleathletepod or via our email address femaleathletepodcast@gmail.com.

In this episode we speak to Scotland Women's captain Rachel Malcolm around her experiences with concussion. Concussion is a mild traumatic brain injury and in a contact sport like rugby union, data collected over the past few seasons has found concussion is one of the most common injuries.In the interview Rachel talks about how rugby union has adjusted its laws to reduce the risk of getting concussed during a game and introduced the Head Injury Assessment (HIA) to enable medical staff to recognise and remove a player from the field of play if they are suspected to have a concussion. However, the HIA isn't used in the women's club game.Rachel talks us through how she was concussed, the symptoms she experienced and the process she went through to recover, how it affected her life and ability to work, and her return to rugby which in total took her out of the game for six month- a period which she describes were the worst of her life. In 'Question Time' this week Georgie and Jess answer a question about how best to warm up and cool down after a run.Resourceshttps://www.nhs.uk/conditions/concussion/Telegraph Women's Sport Special Report into concussion:https://www.telegraph.co.uk/womens-sport/2019/11/22/special-report-damaging-effects-concussion-sportswomen/Concussion can kill: https://www.telegraph.co.uk/womens-sport/2020/11/27/concussion-can-kill-worst-thing-can-happento-parent/We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.If you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more information. Got a question about the female body? We'd love to hear from you! Please contact us directly on Instagram @femaleathletepod or via our email address femaleathletepodcast@gmail.com.

In this BONUS episode we speak to Professor Sandra Hunter of Marquette University of Wisconsin. Professor Hunter is an expert in sex and age differences in muscle fatigability and endurance performance as well as the impact of stress on neuromuscular function and muscle fatigue. In the interview we speak in detail with Professor Hunter about the research she has done with female participants around fatigue and chat about other studies looking into the physiological differences between men and women and endurance performance, including marathon running.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.If you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more information. Got a question about the female body? We'd love to hear from you! Please contact us directly on Instagram @femaleathletepod or via our email address femaleathletepodcast@gmail.com.

In this special episode we speak about an important topic: Mental Health and sport. The stats from Mind charity say that 1 in 4 people will experience a mental health problem of some kind each year in England- so we know it’s an important topic to discuss. We are lucky enough to have three women on this episode who are all female athletes as well as being amazing people! Elinor Snowsill, Amber Stobbs and Rachael Vanderwal are all ambassadors of the Women's Sports Alliance and we speak to them openly and honestly about a range of issues to do with mental health varying from the culture of women's sports where you're not encouraged to show weakness, how injuries can cause periods of grief and isolation and how retiring from your sport can have negative effects on the mental health of athletes. Amber Stobbs opens up about her mental health journey, which saw her suffer alone for years with anxiety and panic attacks to now being able to share her story openly and with courage in order to help others going through similar experiences.We also touch upon social media- the positive and negative sides of it- including the abuse sports women can get and how this can impact mentally, plus how the menstrual cycle may also cause certain negative emotions throughout different phases or as Elinor likes to call them: "end of the world days." Our guests finish with their own take home messages for listeners around keeping in check with your mental health and seeking help if you need it, especially during what has been such a testing year in 2020.*We’d like to say a big thank you to the Women’s Sports Alliance for helping with today’s episode. The WSA is an exclusive membership club, aiming to aims to protect, support and provide enhancement opportunities for their members within the women’s sport industry. WSA: https://the-wsa.co.ukWSA ambassadors: https://the-wsa.co.uk/thewsa/Resources:Amber Stobbs story: https://www.cpfc.co.uk/news/2020/may/palace-womens-amber-stobbs-mental-health-awareness-week-story/ We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.This episode was kindly sponsored by Limitless Bra. The Limitless Bra was designed for growing bodies, to give girls the support, comfort and confidence to enjoy being active. The only sports bra aimed at teenagers, it offers up to 4 inches of adjustment using a patented T-system and is comfortable and discreet. Please see www.limitlessbra.com for more information.If you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more info- our thanks to Becs Sandwith for becoming a Patron this week.Got a question about the female body? We'd love to hear from you! Please contact us directly on Instagram @femaleathletepod or via our email address femaleathletepodcast@gmail.com.

In this episode we speak to middle-distance runner and double Olympian Eilish McColgan and her mother, coach and former athlete (and Olympic silver medalist) Liz McColgan. We chat about Liz's role in coaching her oldest daughter Eilish, how they manage their long-distance relationship as mum and daughter and coach and athlete and how Liz got into the male-dominated world of sports coaching. Liz talks about how she feels around the lack of females in coaching roles and how women could be provided with more support and mentorship to try and address the problem and help women attain roles higher up in the sport of athletics. We also get an insight into Eilish's training over the past 12 months and around the problems she has experienced with her menstrual cycle. Liz explains how she tracks Eilish's cycle and symptoms and details how they adapt training around this, with Liz encouraging other coaches to be open about the topic and to do the same. This is a great episode for anyone interested in coaching or anyone who wants to open up communication with their athletes around their menstrual cycle .Resources:Eilish McColgan on Instagram: @eilishmccolganLiz McColgan on Instagram: @lizmccolganIf you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more info- our thanks to Becs Sandwith for becoming a Patron this week.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.This episode was kindly sponsored by Limitless Bra. The Limitless Bra was designed for growing bodies, to give girls the support, comfort and confidence to enjoy being active. The only sports bra aimed at teenagers, it offers up to 4 inches of adjustment using a patented T-system and is comfortable and discreet. Please see www.limitlessbra.com for more information.Got a question about the female body? We'd love to hear from you! Please contact us directly on Instagram @femaleathletepod or via our email address femaleathletepodcast@gmail.com.

In this episode we speak about all things Recovery with a world leading expert in all aspects of sleep, recovery strategies and travel, Dr Shona Halson. Shona is an Associate Professor in the School of Behavioural and Health Sciences at the Australian Catholic University. Prior to this she was a senior physiologist at the Australian Institute of Sport for 15 years, working both as a researcher and an applied scientist. In the interview we cover why recovery is important and why the topic has only gained attention in the research world in recent years. We talk in depth about sleep, top tips for a good nights' sleep, the trade off between sleep quality and quantity and why we might be waking up multiple times in the night (and how stress and anxiety plays a huge role in this).We talk about other recovery strategies such as compression, cold water immersion and the science behind them, the effects of the menstrual cycle and temperature on sleep, best practice when it comes to travel and how best to wind down and recover at the end of a busy day or after a late training session. We also touch on how best to prepare and deal with jet lag when travelling.Resources:Shona on Twitter: @ShonaHalsonThis episode was kindly sponsored by Run4It. Run4It is an independent retailer whose mission is to inspire people to improve their fitness, health & wellbeing through running. Run4It operates online at run4it.com and has 8 shops across Scotland. This season, Run4It is celebrating all the great gifts that running can give us – from the people it brings into our life, to the places it takes us, to the lessons it teaches us – with their 'The Gift of Running' campaign. Visit run4it.com/gifts to find out more and view the fantastic range of running clothing, shoes and accessories available. Use discount code FAPOD15 for 15% off full price running gear until 31 Jan 2021.* Voucher code: https://bit.ly/fapod1120*Terms & Conditions: Not valid on GPS watches, gift vouchers or in conjunction with other offers. We'd like to thank our title sponsor for this series, Pretty Athletic. Pretty Athletic is a unique skincare brand for active women. Head to www.prettyathletic.com and use discount code FEMALEATHLETEPOD for 20% off.Do you have a question you'd like to ask us about the female body for our 'Question Time' section? Contact us via our Instagram channel @femaleathletepod or email us at femaleathletepodcast@gmail.com - we'd love to hear from you!

In this episode, we’re focussing on a BIG area when it comes to performance, recovery, training and general wellbeing- it’s Nutrition. Today, we have a great guest joining us who is a Performance Nutritionist and an international rugby player for Ireland- Lauren Delany.Lauren has worked with some of the world's best athletes in her career and was the nutritionist for British Cycling for over 5 years. She also made her international debut for Ireland 15s back in 2018 and has recently started a PhD in Nutrition and Behaviour Change.We chat about how a nutritionist works day-to-day with athletes in terms of a 'performance-backwards' approach, and how she applies the principles of performance nutrition to help her athletes get the best out of their training and ultimately performance at competition.We also ask her thoughts on menstrual cycle symptoms and the impact nutrition can have and ask if the research is there yet to back up phase-based nutrition practices, plus why we get cravings in certain phases and how to avoid them. We also talk about behaviour change and how behaviour change techniques could influence the decisions we make as humans specifically when it comes to nutrition and diet. Georgie and Jess also give their practical advice around how to help with menstrual symptoms such as eating anti-inflammatory foods and avoiding those foods which are pro-inflammatory, examples of which are included at the end of the episode. It’s a varied, interesting chat and we hope you enjoy it!In 'Question Time' this week we answer a question around whether having an early hysterectomy can have a knock on effect on menopause symptoms.Resources:Lauren on Twitter: @LaurenVeronaDIf you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more info.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit www.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.

In this BONUS episode we speak to Caroline MacManus, a woman with over 20 years experience working in high performance sport. Caroline is currently a Physiologist and Senior Performance Scientist at High Performance Sport New Zealand, working with their elite rowing teams.In the interview we talk about working in a male dominated environment, building trust and relationships with athletes and coaches and advice she would give to aspiring practitioners looking to go down a similar route. We also touch on sport science elements specific to the female athletes she works with, such as the menstrual cycle, menstrual cycle education and athletes returning from pregnancy mid-career.We cover Caroline's own journey to where she is today, why the menstrual cycle can be an awkward topic to approach and why male practitioners play an equally important role in breaking down the taboo as female ones. Caroline on Twitter: @carolinemacmanuHigh Performance Sport New Zealand Twitter: @HPSportNZHigh Performance Sport New Zealand careers: https://careers.hpsnz.org.nz/homeIf you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more info.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit www.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.

In this episode we speak to Dr Nicole Surdyka, a Physical Therapist, Performance Coach, and Soccer Trainer who specialises in the rehabilitation and risk reduction of football injuries. Nicole started her own business after becoming disheartened when she saw research wasn't being translated into practice when working for private PT clinics across America.We speak about the common injuries she sees every day and why there are so many ACL injuries in women's sport. We chat about best practice when it comes to injury prevention and how menstrual tracking and better understanding the menstrual cycle are crucial elements to athletes remaining uninjured and removing the psychological fear around the menstrual cycle and injury.Nicole argues how *more research is needed!* as ever when it comes to the data around injuries in women's sport and the menstrual cycle and injury risk- and how every athlete has a different injury profile: injury history, inherent injury risk, response to hormones and therefore why an individualised approach is necessary when it comes to risk reduction and injury prevention.We also talk about why men's sport has had a head start in terms of the research, professionalism and availability of support services such as strength and conditioning and the consequences of women's sport playing catch up.ResourcesNicole's website: https://www.nicolesurdykaphysio.comNicole's course: Managing the [Un]injured Soccer Player: https://www.nicolesurdykaphysio.com/courses/Nicole's blog: Return to Sport: On Field Rehab: https://www.nicolesurdykaphysio.com/2020/08/23/return-to-sport-on-field-rehab/Lesson 5: Eat Your M&Ms: https://www.nicolesurdykaphysio.com/2020/08/31/lesson-5-eat-your-mms/Nicole on Instagram: @dr.nicoleptNicole on Twitter: @NSurdykaPhysioIf you like what we do and you'd like to support our cause please consider becoming a Patron. Head to www.patreon.com/femaleathletepodcast for more info- our thanks to Kerry Morris for becoming a Patron this week.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.This episode was kindly sponsored by Limitless Bra. The Limitless Bra was designed for growing bodies, to give girls the support, comfort and confidence to enjoy being active. The only sports bra aimed at teenagers, it offers up to 4 inches of adjustment using a patented T-system and is comfortable and discreet. Please see www.limitlessbra.com for more information.

Our guest this week is long-distance runner and mum of two Jo Pavey. Jo is an international athlete who has competed at five consecutive Olympic Games in the 5,000m and 10,000m. She was the European champion in 2014 after coming back from giving birth to her second child less than a year earlier. Jo aspires to compete at a sixth Olympic Games in 2021 at the age of 47- in short she's an amazing athlete and role model for so many women when it comes to balancing motherhood and training, promoting the joys of running and looking after your body whilst doing it.Jo explains to us how as a runner you can have a long career if you manage your body in the right way, whether it's by eating enough calories and keeping a regular menstrual cycle to training in different countries with her husband and coach Gav and running for the pure love if it. Jo also explains how she managed her training and expectations whilst pregnant, never pushing her body too far and ultimately how she came back from pregnancy and child birth to win European gold at the age of 40.We also discuss how coaches and female athletes need to better understand the changes to a developing female body during puberty and how this may affect their performance, whilst encouraging young athletes to enjoy their sport without the pressures of body image and performance goals. Jo recalls her own journey during this stage of her life and what she learnt along the way. Finally, we talk about how Jo finds balancing being a mum with training, as she prepares for a sixth Olympic Games, and why she enjoys her running MORE since starting a family. Resources:Twitter: @jopavey'This Mum Runs' book (written by Jo Pavey): https://www.amazon.co.uk/This-Mum-Runs-Jo-Pavey/dp/0224100424This Mum Runs website: http://www.thismumruns.co.ukIf you like what we do and you'd like to support our cause please consider becoming a Patron of the Female Athlete Podcast: www.patreon.com/femaleathletepodcast We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.

In this episode we’re speaking about pelvic health in women and returning to exercise after pregnancy and birth. For this interview, we’ve recruited two of the very best in this area; Advanced Physiotherapist in pelvic health Gráinne Donnelly and Specialist Women’s Health Physiotherapist Emma Brockwell.The pair together with Tom Goom wrote the highly cited return to running postpartum guidelines entitled: ‘Returning to running postnatal – guidelines for medical, health and fitness professionals’.Pelvic health issues affect many women at different stages of life including the 80% of women in the U.K. who will have a baby. Pregnancy and child birth can cause a number of pelvic health issues, such as incontinence of urine, pelvic organ prolapse and diastasis recti (abdominal separation) which we cover in this episode. We also talk about the importance of the pelvic floor muscle and why all women can benefit from doing exercises to strengthen this muscle whether they've had a baby or not!Both Emma and Gráinne are passionate about helping women overcome pelvic health issues, and raising awareness about such conditions which are common but not normal. They highlight that the vast majority of these issues can be treated effectively with physiotherapy, something that they find not a lot of women are aware of.They're also on a mission to improve the quality and consistency of information available to guide women back to normal life after having a baby. We talk about if you can’t see it, you can’t be it, when it comes to elite athletes returning to competition after pregnancy and stress the importance of physical activity for pregnant women. We also talk about why women need adequate time to repair, heal and recover after giving birth and before returning to any form of exercise.In 'Question Time' this week we answer a question around why some women may feel more anxious and overwhelmed (especially given the way of the world at the moment) in phase 4 of their cycle- the premenstrual window- and what people can do about it.Resources:Free access to returning to running postnatal guidelines: https://mailchi.mp/38feb9423b2d/returning-to-running-postnatal-guidelineDiastasis Rectus Abdominis Patient Handbook: https://absolutephysio.dpdcart.com/product/199837 https://www.pelvicroar.org/ and https://www.pelvicroar.org/rectus-diastasisSqueezy App: https://www.squeezyapp.com/ which has a link to the "find a physio" directory toohttps://www.activepregnancyfoundation.org/ https://www.umi-health.com/Grainne on Insta and FB @absolute.physio on Twitter: @ABSPhysio Grainne's website - www.absolute.physioEmma's webite - https://physiomum.co.uk/Emma on Instagram and FB: @physiomumuk and Twitter @emma_physiomum If you like what we do and you'd like to support our cause please consider becoming a Patron of the Female Athlete Podcast. Head to www.patreon.com/femaleathletepodcast -our huge thanks go to Hannah Welling for becoming a Patron this week.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.

In this episode we speak to Hydration and Sweat Expert Abby Coleman. We chat about how everybody sweats differently, be it how much an individual sweats (sweat rate) or how much sodium is being lost in that sweat. We also talk about the differences we need to consider between men and women when it comes to hydration and how women’s hydration needs may differ at certain stages of the menstrual cycle and how menopause has an impact on hydration status and what older women should be aware of.We also speak about what advice Abby would give for people who want to learn more about their hydration whether that is through a Sweat Test or through recognising the differing signs to know if you’re a heavy sweater or a salty sweater- all very important when it comes to starting exercise optimally hydrated. Also, how much should we be drinking before, during and after exercise- is it as simple as drink to thirst?In ‘Question Time’ this week we speak about how to run an education session around the female athlete and the menstrual cycle at your club and the language, resources and tips for breaking the barrier down and starting the conversation. This series, we’ve launched on Patreon. Patreon is a platform which has allowed us to build an online female athlete community. Becoming a Patron costs just £3.29 a month and supports our mission of empowering more women to own and understand their bodies and open up important topics which often go under-researched and under-discussed.Head to www.patreon.com/femaleathletepodcast to view our page. A stream of exclusive content is already up and available on our Patreon page now.For discounts of Precision Hydration products and services, head to the Female Athlete Podcast Patreon page: www.patreon.com/femaleathletepodcast Precision Hydration blog links:How to combat the dehydrating symptoms of the menopauseDo women have different hydration needs to men? How to START hydrated and why that's so importantHow to rehydrate quickly and improve your recoveryPrecision hydration free online Sweat Test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy Advanced Sweat Test: https://www.youtube.com/watch?v=rh5UTX0Pcz4Educational resources:wwww.fitrwoman.com www.treasureyourchest.orgAccess our previous episodes: The basics of the menstrual cycle, tracking your cycle and symptoms, plus other episodes around menstrual dysfunctions such as endometriosis and pre-menstrual dysphoric disorder:https://femaleathletepodcast.buzzsprout.com We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.

And just like that we’re back for season 2!We’re kicking off the new season with a truly awe-inspiring woman and athlete; adventurist and ultra-endurance specialist Jenny Tough.Jenny Tough is currently involved in a project to run solo and unsupported across a mountain range on every populated continent. Jenny was the first woman to win the Silk Road Mountain Race and Atlas Mountain Race. Jenny’s profile was raised when she started filming herself completing expeditions and adventures and posting on social media to spread awareness that this sport isn’t just for one demographic (white and male) but for women too.In this interview Jenny talks about: how if you can’t see it, you can’t be it, the lack of diversity in the adventure athlete space and why she wanted to do something about it, female safety concerns, how she trains, plans and prepares for her expeditions and competitions, the mental toughness needed to survive in the wilderness and mountains for weeks at a time, how she recovers physically and mentally, why she was prompted to learn more about her menstrual cycle after she came on unexpectedly during the Atlas Mountain Race in Morocco, and why above all else we are all tougher than we think. In Question Time this week, we speak about the non-hormonal copper coil (IUD), how it prevents pregnancy and why it may take time for your menstrual cycle to settle after insertion.Jenny Tough links: Atlas Mountain Race; Interview With Jenny Tough and Sofiane Sehili:https://www.apidura.com/journal/atlas-mountain-race-interview-with-jenny-tough-and-sofiane-sehili/ Strong Women: ‘I got my period on an endurance race in the middle of the Atlas Mountains – and I still won’ https://metro.co.uk/2020/05/13/strong-women-jenny-tough-period-atlas-mountains-endurance-race-12691106/Atlas Mountain Race 2020 Documentary: https://www.youtube.com/watch?v=e5k5ayE9iqUTough Women Adventure Stories: Stories of Grit, Courage and Determination Book:https://www.amazon.co.uk/Tough-Women-Adventure-Stories-Determination/dp/1787833003Topical research: Changes in Self-Reported Physical Fitness, Performance, and Side Effects Across the Phases of the Menstrual Cycle Among Competitive Endurance Athletes: https://pubmed.ncbi.nlm.nih.gov/32957079/This series, we’ve launched on Patreon. Patreon is a platform which has allowed us to build an online female athlete community. Becoming a Patron costs just £3.29 a month and supports our mission of empowering more women to own and understand their bodies and open up important topics which often go under-researched and under-discussed.Through becoming a Patron of the Female Athlete Podcast you’ll receive a range of benefits including bonus content with every episode of the pod, your name in the show notes and exclusive infographics and recipes all based around the topics we discuss on the podcast. If you like what we do and want to support our cause, please consider becoming a Patron.Head to www.patreon.com/femaleathletepodcast to view our page. A stream of exclusive content is already up and available on our Patreon page now.We would like to thank our title sponsor for series 2 -Pretty Athletic. Pretty Athletic is a unique skincare brand for active women who sweat. Visit wwww.prettyathletic.com to view the amazing range of products available and use discount code FEMALEATHLETEPOD for 20% off.

*SEASON 1 FINAL EPISODE!We've dedicated the final episode of series 1 to puberty- we've all been through it or are currently going through it- it's a tough time so we decided to bring on some guests and reminisce about our own journeys through adolescence, from starting our periods, to being terrified of white shorts, hiding sanitary pads deep in our school bags and what is currently being done in schools and sports clubs to help young girls navigate through this time. We believe more needs be done to normalise the area and we discuss how this can be achieved. If you are a parent or coach of younger athletes this episode could be the one for you! We spend time discussing the challenges for girls going through puberty and the obstacles they face to sports participation and why we’re seeing high drop out rates in this age group. Our guests today are Mel Benson, Head of St George’s Middle School for girls and rising star Mia Slevin and her swimming coach Jamie Main about how a coach and athlete can face the changing hormones and transition through puberty together whilst training at a high level.As ever if you have a question about the female body or about any of the topics we’ve discussed in series 1 please get in touch with us at femaleathletepodcast@gmail.com or through our social media channels and we’ll be sure to get back in touch with you. Also if there are any suggestions for topics you’d like us to tackle in series 2 please send those through too- we’d love to hear from you. We’d like to thank the Physiological Society for their funding and enabling this podcast to go ahead. Resources:Puberty explained: https://www.nhs.uk/live-well/sexual-health/stages-of-puberty-what-happens-to-boys-and-girls/Starting your period: https://www.nhs.uk/conditions/periods/starting-periods/Can broadcasters make space for women’s golf? https://www.womenandgolf.com/news/features/7936-can-broadcasters-make-space-for-women-s-golfFair Play podcast, the Women in Sport show: https://www.bbc.co.uk/programmes/p08hbbnp/episodes/downloadsJudy Murray Foundation: https://judymurrayfoundation.com

For this episode we're focusing on the menopause and perimenopause. We discuss what the menopause is and focus on symptoms: what you may experience, when symptoms may start and how long they may last for. We also talk about what to be aware of as you grow older in terms of exercising, bone health, nutrition and staying on top of the ageing process, especially as females.We speak to two women who are in different stages of their menopause journeys; Louise, 45, who is currently going through perimenopause and Maddy, 71, who has been through the menopause and is out the other side. Both women share experiences of how they've dealt with different stages of their lives and how they continue to stay active.In 'Question Time' this week we discuss whether the pill can contribute to weight gain and talk about swimming and the menstrual cup (and what a good option it can be!)Resources:The fight against injustice: How black female sportswomen are using their platform to drive change: https://www.telegraph.co.uk/womens-sport/2020/06/25/fight-against-injustice-black-female-sportswomen-using-platform/British Athletics Championships rescheduled for September behind closed doors: https://www.telegraph.co.uk/athletics/2020/06/26/british-athletics-championships-rescheduled-september-behind/ Dr Stacy Sims, research and book ROAR (with a chapter dedicated to menopause): https://www.drstacysims.comRunners World, Menopause- what you need to know:https://www.runnersworld.com/women/a20856097/menopause-and-running-what-you-need-to-know/Menopause research: https://www.thelancet.com/action/showPdf?pii=S0140-6736%2808%2960346-3 Bone health research:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7286845/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719569/ https://pubmed.ncbi.nlm.nih.gov/29971503/Menstrual Cup: The 18 Best Menstrual Cups To Buy On Amazon Right Nowhttps://www.womenshealthmag.com/health/a22064115/best-menstrual-cups/

We're back for Part II on the topic of menstrual dysfunction and for this episode we're focussing on heavy menstrual bleeding, polycystic ovary syndrome, pre-menstrual syndrome and pre-menstrual dysphoric disorder, also known as PMDD.Our guest this week is researcher and physiologist Jess Freemas who suffers from PMDD and she tell us her story of symptoms, including bloating, headaches, nausea and cravings and how the disorder has affected her life plus the management strategies she has put in place. We speak about all the above disorders including how common they are, how to tell if you potentially could have a disorder and the treatment options available for each.Resources:Premenstrual dysphoric disorder (PMDD) 'Mind' Charity page: https://www.mind.org.uk/information-support/types-of-mental-health-problems/premenstrual-dysphoric-disorder-pmdd/about-pmdd/PMS (premenstrual syndrome) NHS page: https://www.nhs.uk/conditions/pre-menstrual-syndrome/Polycystic ovary syndrome, NHS page: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/Heavy menstrual bleeding, NHS page: https://www.nhs.uk/conditions/heavy-periods/Heavy periods: How to tell if your heavy periods are “normal”: https://helloclue.com/articles/cycle-a-z/heavy-periods-how-to-tell-if-your-heavy-periods-are-normalBasal Body Temperature (BBT): How is it used to estimate ovulation? https://helloclue.com/articles/cycle-a-z/basal-body-temperature-bbt-what-is-it-how-is-it-used-to-estimate-ovulationThe 14 Best Organic Tampon Brands: https://www.cosmopolitan.com/sex-love/a13144732/best-organic-tampons/Environmental reasons to switch to a menstrual cup: https://www.organicup.com/environmental-reasons-to-switch/Women's sport dominates list of Australia's favourite teams: https://www.theguardian.com/sport/2020/jun/16/womens-sport-dominates-list-of-australias-favourite-teams

It's a topic which doesn't get a lot of air time but as women we believe it's vitally important to have an awareness of this under-discussed and under-reported area: Menstrual dysfunctions. In fact, we believe this topic is so important we've dedicated two episodes to it. In 'Part I' we talk about endometriosis: What is is, symptoms, treatment options and why awareness is key to helping diagnosis. In two very honest interviews we speak to elite athletes Elinor Barker and Sarah McDonald who share their stories with the condition, from their struggles and symptoms before being diagnosed, to life after having a laparoscopy, the effects endometriosis has had on their lives, plus advice for others suffering with the condition.We also discuss ovarian cysts, endometrial polyps and fibroids: What they are, how common, symptoms and treatment options. *Please note: Due to time restrictions, the interviews with Elinor and Sarah had to be cut down significantly. If you would like to hear the interviews in full, please head to the Female Athlete Podcast YouTube page where you'll find the conversations in full including the background of the two athletes, how they've coped with lockdown and when they think their sport will be back up and running. Plus more honest conversations about endometriosis and why we need to increase awareness about the condition. *Female Athlete Podcast YouTube channel: https://bit.ly/2Nd9OG0In 'Question Time' this week we discuss which sanitary protection might be best to use during ultra endurance events if you find yourself on your period on race day. If you have any experiences you'd like to share around this area or suggestions on the best protection to use, please email us at femaleathletepodcast@gmail.com- we'd love to hear from you.If you have any questions around the area of menstrual dysfunction or the female body in general, please contact us on Twitter @female_pod or Instagram @femaleathletepodcast or email us your questions at femaleathletepodcast@gmail.com. Resources:Outnumbered or not, sportswomen are leading the way in addressing racism worldwide: https://www.telegraph.co.uk/womens-sport/2020/06/12/outnumbered-not-sportswomen-leading-way-addressing-racism-worldwide/Menstrual cups: 13 of the best for people who have periodshttps://www.cosmopolitan.com/uk/body/health/g23117116/menstrual-cups/Menstrual Cup options: MoonCup: https://www.mooncup.co.ukLunette: https://uk.lunette.comOrganiCup: https://www.organicup.com

In this episode we speak all about iron metabolism and symptoms of iron deficiency in female athletes, as well as how to include iron naturally in your diet. Plus considerations if you are a heavy menstrual bleeder with our guest Dr Charlie Pedlar (sport and exercise scientist, researcher and Head of Science at Orreco).Co-hosts Dr Georgie Bruinvels and Dr Jess Piasecki give us her personal experiences of iron supplementation as athletes and we briefly speak about hydrations strategies before and after exercise, especially in hot weather or if you are a heavy sweater!We also discuss what it's like to be a male practitioner working with female athletes and how to broach the topic of the menstrual cycle with your athletes if you are a male coach.Finally, we catch up once again with British athletes; triathlete Georgia Taylor-Brown and 400m hurdler Jess Turner around how life and training has been stepped up and adapted once again to fit into the new mould of lockdown restrictions that we are currently undergoing in the UK. Resources:Chelsea are crowned 2019/20 WSL champions including FA statement: https://www.chelseafc.com/en/news/2020/06/05/chelsea-fc-women-declared-champions-of-wsl-following-statement-bRESEARCH STUDIES you can get involved in: Are you a woman playing/competing in sport at a national/elite level? We're interested in how the COVID-19 pandemic has affected you & it's impact on women's sport:https://ntupsychology.eu.qualtrics.com/jfe/form/SV_6nULdK8wJBpLbZXCalling all exercising females! We are doing some research on the possible impact of our new normal, surrounding COVID-19, on our menstrual cycle:https://ntupsychology.eu.qualtrics.com/jfe/form/SV_37UjxolcAMNIDrf

In this episode we discuss breast health; boobs, bras, breasts whatever you want to call them! We speak to lecturer and researcher Dr Nikki Brown about her work in the area including how she hopes to bust the taboo and 'normalise' the area of breast health for all.We speak about what can happen when you wear the wrong type of breast support or don't wear a bra at all in every day life or whilst playing sport, how education can be used as a tool to inform parents, adolescents and women of all ages about how to look after your breasts and feel good about them as a natural and normal element of the female body. We also talk about breast pain during your cycle, how to buy the correct bra and why it's important to speak to your coach/doctor about breast pain or a breast injury. We also ask Nikki where she plans to take her research next and how she plans to help open up the conversation now and for future generations. We also answer a listener question about polycystic ovary syndrome- more to come on this in future episodes- and talk about the news coming out of the world of women's sport!Educational ResourcesTreasure Your Chest: https://www.treasureyourchest.org

This week we speak to a trailblazer in women's football, former England midfielder Karen Carmey, MBE. We ask Karen all about her experience of living and breathing life as a top level female athlete for over 16 years. We talk about the sport science support she received along the way, how her menstrual cycle affected her through her playing days, how she believes football has changed over the years, where the sport is heading and what she’s been up to since retiring from the game. We also talk about the impact covid-19 could have on the women's game, the inspiring women who helped her on her journey including Dawn Scott, Emma Hayes and Eva Woods, to name just a few, and why the conversation around the female athlete has to open up.In question time, we also address your questions left over from 'Contraception Part I' and 'Part II' episodes, including a question about the implant and which forms of hormonal contraception might be worth considering.Resources/ links to talking points of the week:Is being a woman bad for your health? Alyson McGregor article: https://www.you.co.uk/is-being-a-woman-bad-for-your-health/Ted Talk: https://www.ted.com/talks/alyson_mcgregor_why_medicine_often_has_dangerous_side_effects_for_women?language=en Why girls stop playing football: Blog article:https://marvamsk.wordpress.com/2020/05/16/why-girls-stop-playing-football/England Women join project to 'truly understand the female athlete': https://www.theguardian.com/football/2020/may/11/england-women-football-project-understand-female-athletePhil Neville says menstrual cycle is not taboo for England and FA any longer: https://www.telegraph.co.uk/football/2020/05/23/phil-neville-need-bespoke-models-female-athletes-female-footballers/Tracy Neville postpartum interview on 5 Live Sport Special: https://www.bbc.co.uk/programmes/p08cr2tp Amber Stobbs: “I felt like I’d gone past that point of no return": Mental Health Awareness Week article: https://www.cpfc.co.uk/news/2020/may/palace-womens-amber-stobbs-mental-health-awareness-week-story/

In this episode we speak to Laura Youngson, co-founder of Ida Sports (a company making women-specific and the world's most comfortable!) football boots. She is also chief organiser of Equal Playing Field, a non-profit initiative to challenge gender inequality in sport, with three world records under her belt to date. With small feet, Laura always struggled to find comfortable boots, having played as a committed amateur around the world. While breaking the Guiness World Record for the highest altitude football match, chatting to other players involved in the climb made her realise that most women face the same problem, so she decided to do something about it.We also talk about why it's so important women have a choice of what to wear, why it's not okay to wear kit originally designed for men (often disguised as 'unisex') and why feeling good whilst playing sport has a knock-on effect on confidence and participation levels. In Question Time, we answer listener questions leftover from our 'Contraception Part I' and 'Part II' episodes. If you have any questions for 'Question Time' please contact us on Twitter @female_pod or Instagram @femaleathletepodcast or email us your questions at femaleathletepodcast@gmail.com. Resources:Ida Sports: https://www.idasports.coTwitter: @idasportsco and Instagram: @idasportsEqual Playing Field: http://equalplayingfield.comHow the menstrual cycle and menstruation affect sporting performance: experiences and perceptions of elite female rugby players: https://bit.ly/36lDQzShttps://www.telegraph.co.uk/rugby-union/2020/05/18/menstrual-cycle-affects-two-thirds-female-rugby-internationals/Steph Bruce website and blog: Exercising postpartum, periods and real body talk:https://www.stephbruce.com/blog/category/REAL+BODY+TALKJohanna Konta backs ATP-WTA ‘merger of equals’ as ‘it makes sense for it to be one tour’: https://www.tennis365.com/wta-tour/johanna-konta-backs-atp-wta-merger-of-equals-as-it-makes-sense-for-it-to-be-one-tour/Darby Rimmer MND Foundation: https://darbyrimmermnd.co.ukFive tips to sleep like an Olympic athlete during coronavirus crisis: https://www.bbc.co.uk/sport/52271086

We're back for part II of contraception. This week we speak to middle-distance runner Emelia Gorecka around her experience with the oral contraceptive pill. Emelia tells us how she first took the OCP to help manage her skin acne and admits how it made her feel 'like a man' and why she realises now, that the 'quick fix' of taking the pill to help her skin wasn't the best option for her body and overall health. We also dedicate a huge chunk of this episode to your questions around contraception including taking the pill during peri-menopause, can the pill help performance and is non-hormonal contraception a better option for runners?If you have any questions for us please contact us on Twitter @female_pod or Instagram @femaleathletepodcast or email us your questions at femaleathletepodcast@gmail.com.