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. 

If you like what we do and you want to support us, please consider becoming a Patron of the podcast. 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 menopause
• Do women have different hydration needs to men? 
• How to START hydrated and why that's so important
• How to rehydrate quickly and improve your recovery

Precision hydration free online Sweat Test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy 

Advanced Sweat Test: https://www.youtube.com/watch?v=rh5UTX0Pcz4

Educational resources:

wwww.fitrwoman.com 

www.treasureyourchest.org

Access 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.

*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.

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=e5k5ayE9iqU

Tough Women Adventure Stories: Stories of Grit, Courage and Determination Book:
https://www.amazon.co.uk/Tough-Women-Adventure-Stories-Determination/dp/1787833003

Topical 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.

*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.

*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 [email protected] 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-golf

Fair Play podcast, the Women in Sport show: https://www.bbc.co.uk/programmes/p08hbbnp/episodes/downloads

Judy Murray Foundation: https://judymurrayfoundation.com

*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.

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.com

Runners 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 Now
https://www.womenshealthmag.com/health/a22064115/best-menstrual-cups/ 

*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.

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-normal

Basal 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-ovulation

The 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

*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.

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/2Nd9OG0

In '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 [email protected] 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 [email protected]. 

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 periods
https://www.cosmopolitan.com/uk/body/health/g23117116/menstrual-cups/

Menstrual Cup options: 
MoonCup: https://www.mooncup.co.uk
Lunette: https://uk.lunette.com
OrganiCup: https://www.organicup.com

*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 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-b

RESEARCH 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_6nULdK8wJBpLbZX

Calling 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

*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 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 Resources
Treasure Your Chest: https://www.treasureyourchest.org

*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.

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-athlete

Phil 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/

*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 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 [email protected]. 

Resources:
Ida Sports: https://www.idasports.co
Twitter: @idasportsco and Instagram: @idasports
Equal Playing Field: http://equalplayingfield.com

How the menstrual cycle and menstruation affect sporting performance: experiences and perceptions of elite female rugby players: https://bit.ly/36lDQzS

https://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+TALK

Johanna 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.uk

Five tips to sleep like an Olympic athlete during coronavirus crisis: https://www.bbc.co.uk/sport/52271086

*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.