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 reflec...

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...

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 2...

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...

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 sight...

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 neg...

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 c...

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...

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 sayi...

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 importa...

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 trac...

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?! an...

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.