All the way from America, our guest on this episode is not only an incredible athlete but also a huge voice for change. Allie Ostrander is a 3x NCAA Division 1 champion but so much more than her results on the track. Allie is an incredible advocate for women in sport and body image issues. She has a huge and successful social media presence, sharing her life on youtube and we dive into Allie's story around her relationship with sport.

Follow Allie on Youtube - @allie_ostrander

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Listen to Allie on the Female Athlete Nutrition Podcast here

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This week we are going to get you up to speed on the last couple of weeks, as they have been a whirlwind! And we dive into the fear of failure as a woman*, as we are sure MANY of you can relate to this. We chat about our own experiences with failure and how to rewrite the narrative. We also break down why failing is part of succeeding and why we think women* feel the failure more than men.

Check out Invisible Women

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This week we welcome on the pod the incredible Femmi Strength expert Bex Attwell. Bex has been coaching our Femmi athletes break PBs in the gym, to beat injuries and to improve their running. Bex is not only a weapon athlete herself, but is also studying towards her PhD in sports science, titled 'Optimizing health and performance for elite female athletes through improved athlete and coach knowledge of the menstrual cycle.' In this conversation we chat through Bex's story, the importance of strength training and why females should be fuelling for performance, not aesthetics.

Follow Bex on IG - @bexattwell

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In this episode Lydia and Esther catch you up on what they've been up to, their training (the good/the bad), and then dive deep into programming, periodization and periods. They talk through how a good running programme should look like, what does periodization even mean?! They speak about how to execute a speed session and the 'why' behind speed (shout out to Tough Girl Tuesday). Follow Femmi on iG - @femmi.co Head to our website femmi.co

In this episode we speak to the incredible Nike product expert, Molly Polak. Molly is a marathon runner and has spent the last 7 years at Nike, finding herself in an EKIN role for Nike Pacific. In this conversation we talk all things technical running products for women* and the importance of finding the right fit. We deep dive into both footwear and sports bras, and Molly explains why these two pieces of product for runners are so important.

Follow Molly on IG - @molly.polak

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This week we are bringing back our incredible Femmi Dietician, Sara Widdowson. Sara is a hormone champion, expert in helping women with their periods or regaining their menstrual cycle and fertility journeys. In this episode we deep dive into the menstrual cycle and how you, if you are someone who menstruates, can align your nutrition to your menstrual cycle to make the most of your fluctuating hormones. We also touch on how to mitigate potential symptoms that can arise during your cycle.

If you want to learn more, check out our online course Femmi Theory

Follow Sara on IG - @yourmonthly

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In this episode we deep dive into the importance of iron in female athletes with our incredible Femmi Sports Scientist, Claire Badenhorst. Claire is a Senior Lecturer in Exercise and Sport Science at Massey University and her role is focused on research, post-graduate student supervision, teaching, and serving as Major Leader of the Bachelor of Science (Exercise and Sport Science). Claire’s research to date has focused on health and wellbeing in athletes, with a particular interest in female physiology and the menstrual cycle, iron status and regulation, and low energy availability. Listen to this episode to learn about how the menstrual cycle and low iron are related and how we can help to stay on top of low iron.

Follow Claire on Instagram - @claire_bades

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