If you have been diagnosed with endometriosis, you have probably heard that it is an "oestrogen-driven" condition. But what does that actually mean, and what can you do about it through food? What makes endometriosis particularly complex is that the tissue does not just respond to oestrogen from your ovaries. It also produces its own […]
The Trace Mineral Every Active Woman Needs Let's be honest, copper is not exactly the mineral everyone is talking about. But maybe it should be. While iron, magnesium and zinc tend to hog the spotlight, copper is quietly doing some seriously important work in the background. For active women especially, getting enough of this trace mineral […]
The Antioxidant Paradox You optimise your training load. You track your recovery. You invest in your nutrition. So when the research points to antioxidants reducing oxidative stress from exercise, supplementing seems like a logical performance lever to pull. But what if that investment was quietly working against your returns? This is one of sport nutrition's […]
The last 2 weeks matter! A well‑planned taper is one of the most important parts of a marathon program. When done properly, it helps you arrive at the start line feeling confident, rested, mentally fresh, physically light, and genuinely excited to race. But a poorly executed taper can leave you feeling flat—fatigued, heavy, bloated, and […]
High Performance Isn’t an Accident - it’s a Practice High performance in sport, health, and life isn’t luck. It’s not personality, talent, genetics or perfect timing. It’s a collection of habits, standards, and beliefs applied consistently, especially on the days when motivation is low and life feels full. At the Athlete Sanctuary, we see this […]
PFAS exposure in Australia poses serious health risks including immune disruption, hormonal imbalance, and increased cancer risk. Athletes and health-conscious consumers can reduce exposure by switching to PFAS-free cookware, clothing, and cosmetics. Per and polyfluoroalkyl substances (PFAS) are synthetic chemicals used to make products resistant to water, oil, and heat. Known as “forever chemicals” due […]
Do quick fixes and restrictive diets really facilitate weight loss? Yes and no. In the short term, yes….you will likely lose weight, on the scales but most people regain any weight lost as soon as restriction ceases. Most crash diets restrict food volume and all nutrients and leave you deprived of energy, muscle, brain function, […]
The menstrual cycle acts as a monthly report card on how well the body is balancing energy, demands, and recovery. Alarmingly, 37% of female athletes have menstrual irregularities, with many unaware of the long-term health implications. Sleep plays an important role not only in recovery, but also in regulating the menstrual cycle. If we rule […]
Polycystic Ovary Syndrome (PCOS) is far more than just a reproductive issue; it's an intricate hormonal dance that can profoundly impact a woman. It affects approximately 1 in 10 women of reproductive age, yet it often goes undiagnosed or misunderstood, leaving many feeling isolated and frustrated. PCOS is Not One-Size-Fits-All The common misconception is that […]
Creatine is naturally produced by the body and found in foods such as red meat and seafood. It's also one of the most popular and well-researched dietary supplements, particularly for athletic performance and muscle growth. Creatine is not just a supplement for strength building or gym junkies; it is also useful for women in general. […]
