The Female Update Podcast

The Female Update Podcast

In a landscape where research and recommendations have historically been centred around males, it's time to shed light on the untold stories and insights of women across all ages and life stages. The Female Update, aims to bridge the information gap by engaging with industry experts, athletes, and everyday females. Hosted by surf ironwoman and exercise physiologist, Carla Papac to share stories, offer advice, and provide the most recent updates and recommendations on training and nutrition tailored to women. Tune in and get ready to be inspired, informed to unleash your full potential.

  1. 03/18/2025

    The Update on Ellie Beer: Fastest 400m Runner in Aus, Turning Failures into Lessons all at the Age of 22

    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!

    1h 18m

  2. 11/25/2024

    The Update on Fertility Awareness: Jessie Brebner on natural contraception, natural cycle superpowers and how contraception affects hormones

    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

    1h 47m

  3. 10/23/2024

    The Update on Jemma Smith: 2024 Coolangatta Gold champion, swimming comeback and olympic aspirations

    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.

    1h 5m

  4. 09/04/2024

    The Update on Lani Pallister OLY: The road to Paris, Covid to Gold at the olympics, overcoming heart surgery and an eating disorder, Olympic after party tea

    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 .

    1h 42m

  5. 08/30/2024

    The Update on Law and Sport: How to be a lawyer and athlete at the same time with Charlotte Olsen

    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.

    46 min

  6. 06/30/2024

    The Update on RED-S: Relative Energy Deficiency Syndrome in Sports

    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.

    39 min
  7. The Update on Amelia Watkinson: Professional Triathlete chatting nutrition, injuries and recovery for endurance racing

    06/22/2024

    The Update on Amelia Watkinson: Professional Triathlete chatting nutrition, injuries and recovery for endurance racing

    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!

    43 min

  8. 05/19/2024

    The Update on Injuries and the Menstrual Cycle: Am I more at risk of getting injured in different phases of my cycle?

    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.

    38 min
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About

In a landscape where research and recommendations have historically been centred around males, it's time to shed light on the untold stories and insights of women across all ages and life stages. The Female Update, aims to bridge the information gap by engaging with industry experts, athletes, and everyday females. Hosted by surf ironwoman and exercise physiologist, Carla Papac to share stories, offer advice, and provide the most recent updates and recommendations on training and nutrition tailored to women. Tune in and get ready to be inspired, informed to unleash your full potential.

Information

  • Creator
    The Female Update Podcast
  • Years Active
    2023 - 2025
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © The Female Update Podcast
  • Show Website
    The Female Update Podcast