In this deeply insightful episode of Canicross Conversations, hosts Louise Humphrey and Michelle Mortimer are joined once again by canicrosser and endurance athlete Tamara Beach to shine a spotlight on RED-S (Relative Energy Deficiency in Sport).

Returning after her first appearance in Episode 133, Tamara shares her personal journey through recognising, and recovering from, RED-S. The conversation is open, informative, and immensely relatable, breaking down medical jargon into real-life experiences.

Tamara bravely discusses the physical and mental toll of under-fuelling in sport, her missteps with nutrition, and the pervasive influence of diet culture on female athletes. Listeners will gain a better understanding of how RED-S can manifest, why it’s not exclusive to elite or female athletes, and why proper fuelling – especially with carbohydrates and fats – is so essential. She also explains how she transitioned her mindset from restriction to recovery and performance sustainability, offering practical tips and encouragement for others who may be in similar positions.

Whether you're a competitive canicrosser, recreational runner, or just trying to balance sport and well-being, this episode will resonate and inform. Tamara’s story is both a caution and a call to listen to your body and treat it with the respect it deserves.

Topics and timings

7.26 – introduction to RED-S and Tamara’s background

11.16 – understanding RED-S and energy deficiency explained

13.19 – early signs and influence of diet culture

15.07 – hidden symptoms and being on the pill

17.14 – fuelling myths and constant fatigue

19.14 – stress fracture as a wake-up call

22.13 – recovery approaches and baby steps

28.06 – navigating GP advice and diagnosis challenges

32.58 – medical tests, MRI and DEXA scan results

34.07 – realising individual ‘set points’ for body composition

35.33 – RED-S in sport: rock climbing and canicross examples

38.12 – spreading awareness and advice to others

42.54 – performance gains from consistent fuelling

45.02 – eating before morning training and second breakfasts

47.16 – wrap up and Tamara’s top advice for those who suspect RED-S