The Female Update Podcast

We sit down with Ellie Beer, Australia's current fastest 400m runner to chat all about her journey from childhood success to years later, still being at the top of the game. At only 22, Ellie has experienced the highest levels of track and field whilst also battling performance anxiety and struggling with the expectations to beat her 16 year old self. We laugh and (nearly) cry, as Ellie reflects on her olympic experiences, mental challenges and she is kind enough to give us a free therapy session with tools she has learnt from her sport psych's, coaches and friends and family. This is a must listen for everyone!

In this episode, Carla sits down with fertility awareness coach Jessie Brebner to explore the fascinating world of hormonal health, natural contraception, and understanding your cycle. Together, they dive into: How your cycle functions as a Fifth Vital  Health sign. What really happens to your hormones when you're on contraception. The truth about the sugar pills and whether it’s safe to skip your period. The Symptothermal Method: a natural contraception approach using basal body temperature and cervical mucus tracking. Why periods can sometimes be late and whether painful periods are normal. Carla opens up about her personal experience with painful periods and the challenge of finding trustworthy information, while Jessie provides expert insights and practical advice throughout. With a wealth of resources from leading doctors and professionals shared during the episode, this is a must-listen for anyone wanting to better understand their body and take control of their health.  Resources from the episode are linked below. Podcast Guest: Jessie Brener: Certified Symptothermal Method Instructor & Fertility Charting. Browse the website: https://fertilitycharting.com.au Visit her on Instagram: https://instagram.com/fertilitycharting Resources: https://bio.site/napro_fertility_surgeon (Dr Naomi Whittaker, MD, OB/Gyn - Endometriosis Symptom Self-Survey). https://www.larabriden.com/period-repair-manual/ (Lara Briden, Naturopath - tips on supporting hormonal health and symptom-free menstrual cycles). https://drbrighten.com/beyond-the-pill/ (Jolene Brighten, Naturopath - tips on supporting body holistically when coming off the Pill). https://www.tcoyf.com (Taking Charge of Your Fertility Book: great introduction into the menstrual cycle for all ages) Resources for parents:  https://fertilitycharting.com.au/2022/08/11/fabm-charting-for-teens/ https://brightgirlhealth.com/ Want to start tracking your cycle with Natural Cycles, use my discount link for 20% annual subscription + a free thermometer: https://www.naturalcycles.com/refer-a-friend?name=Q2FybGE=&code=referralid20&referral=8k53osm2l2k3n23y Thinking of buying an Oura Ring, use this link for 10% off: https://ouraring.com/discount/c975960ca5?utm_medium=iac_raf

Join us as we sit down with Jemma Smith, the ironwoman turned kayaker turned ironwoman, just one week after her incredible victory in the gruelling Coolangatta Gold. We delve into Jemma's journey back to swimming after a four-year hiatus, discuss her experiences during her Paris Olympic kayaking campaign, and unpack the challenges of the 42km, 4.5-hour race. In this episode, Jemma and Carla, the 2022 Coolangatta Gold winner, share their unique insights into the iconic race. Jemma reflects on her seemingly last minute entry and her determination to finally claim the title after narrowly missing in 2019. She reveals her race plan, the guidance from her handlers during the event, and the emotional fulfillment of achieving a long-held goal.

Meet Lani Pallister, just 22 years old, world record holder in swimming and life saving and now an olympic gold medalist and 800m finalist. Strap yourself in as Lani takes us on her journey of making her first Australian swimming team at 15, the heartbreak of the Tokyo Olympics, finding peace with her body image and her relationship with food alongside overcoming other health challenges to finally qualifying for the 2024 Paris Olympics Games. This chat with Lani is so inspiring and every athlete and female can relate and take away something from Lani's story. It is amazing to see Lani's growth as an athlete and person and we know that this is only the beginning for Lani. Stay till the end to chat all things the olympic Villa, including what the dining hall was really like and of course we unpack the Olympic after party .

Today's interview features Charlotte Olsen. Charlotte has been a competitive pool swimmer since she was 7 years old, having competed at varying high levels of competitive swimming from that age, including having recently competed at the 2023 Pan Pacific Masters Championships in the Gold Coast as well as World Masters Swimming Championships in Fukuoka, Japan in 2023 at the age of 28. With her sights set on the 2025 world champs stage in Singapore, Charlotte also juggles her training regime with her passion for the sporting ethos through her career in sports law as the Senior Legal Counsel at Football Australia, and as the former Legal Counsel at the National Rugby League. Charlotte lives and breathes sport literally every single day. I had the pleasure of sitting down with Charlotte (who also happens to be my best friend) to chat about how she manages being an athlete and a respected and esteemed sporting corporate professional.  You can follow Charlotte on instagram @charlottejade6 and @thefemaleupdate for the all the latest news about upcoming episodes and special guests.

In this episode, we talk all about RED-S: Relative Energy Deficiency in Sports. A very common issue among active women, who, by not consuming enough energy for their activities, have their hormones inhibited and lose their menstruation. However, losing your period is just one sign of all the consequential problems that can occur when a female has RED-S. Tune in to hear more about how RED-S can negatively impact all the systems in the body and performance and why it is so important for not just female athletes, but all active females to have their menstrual cycle.

Sit down with us to chat with current Top 10 Ranked Professional Triathlete, Amelia Watkinson. Amelia shares her journey into triathlon, starting with moving to a triathlon camp in Thailand at the young age of 18. In Amelia's 1st year on the pro circuit, she didn't place outside the Top 10. Years on, Amelia has struggled with the vicious cycle of injuries, triumphs and lows, however has stayed a constant student of the sport, continuing to learn how to be a better athlete and person. Amelia shares her most profound learnings surrounding injuries nutrition and mindset and also shares her pre 5am training meal, which might surprise you! Follow Amelia on instagram @ameliarosewatkinson to stay up to date with her 2024 T100 results and travels on the circuit. Co hosts: @carlapapac & @lucitapoblete Follow us on @thefemaleupdate to ensure you don't miss an EP!

In this episode, we will dive into recent studies that have explored the relationship between the menstrual cycle and injuries in athletes. We will explain the contributing factors as to why research is connecting injuries to hormonal changes and how this may affect the strength and conditioning world (for the best of course!). We also share our tips on how to reduce injury risk and the different methods for tracking the menstrual cycle.

Put your hand up if you’ve ever been victimised by misinformation? With information being more accessible than ever, fake news is inevitable. However when it comes to health related advice, taking advice from strangers on the internet can be dangerous…take it from us! Join us to talk about the most common and misunderstood nutrition myths for women and what the current science and research is saying about keto, fasted training, carbs being the enemy, and more.  

In this chapter, we delve deeper into the challenges that female athletes face. With hormonal changes beginning in puberty and remaining present throughout life, we discuss the importance of understanding the changes that every female will go through. Further, we will identify how these hormonal changes impact body structure, emotional states, periods, and body image. We also emphasize how important it is for coaches and parents to educate themselves, so they can better understand and are able to guide female athletes in the best way possible.

Kareena Lee shares her entire story, opening up about challenges she faced with body image, health issues, injuries, and providing details about her training and mindset in pursuit of an Olympic medal. She then discusses her life post-Olympics, her transition to becoming a coach, and the advice she imparts to aspiring athletes.

Sit down with 22 year old female-only gym owner, Stawell Gift Winner and physio student, Carla Bull as she joins The Female Update Podcast for an empowering discussion. In this episode, Carla shares her passion for celebrating women and improving their relationship with exercise and body confidence through strength training. As our inaugural guest, Carla Bull draws on her own experiences as a track and beach runner to shape the structure of her gym classes and influence her approach to tracking progress. Join both Carla's as they discuss letting go of expectations in training, navigating fluctuations throughout the cycle, and embracing self-kindness.

Have you ever wondered if your contraception method is affecting your performance? Join Lucita and Carla as they deep dive into the effects contraception methods have on the body, hormones and the current evidence surrounding contraception and performance. The girls speak about their own experience with contraception methods, explore the effects contraception may have on choosing your partner?! and discuss the morning after pill. Disclaimer: Always consult with a healthcare professional before making any health decisions.

Welcome to another episode where we take a deeper dive into optimising your training with your menstrual cycle. Building on our previous episode where we delved into the different phases of the cycle, today, we explore the ideal workout strategies for each phase. Discover how to unlock your body's potential, improve recovery, and reach your fitness goals. Join us for essential insights!

In this episode, we delve into the connection between the menstrual cycle and exercise. We begin by exploring the current state of science and research in this field before taking a closer look at the different phases of the menstrual cycle. In our next episode, we will delve even deeper into the effects and provide advice specific to each phase.