Per and polyfluoroalkyl substances (PFAS) are synthetic chemicals used to make products resistant to water, oil, and heat. Known as “forever chemicals” due to their persistence in the environment and human body, PFAS are increasingly linked to adverse health outcomes. In Australia, PFAS contamination has been detected in higher levels near defence sites, airports, and industrial zones, raising concern for communities and health-focused individuals.

PFAS Exposure and Health Risks

PFAS accumulate in the body over time and contribute to a range of health effects. For athletes and active individuals, these risks are particularly concerning due to the potential impact on immune function, hormone regulation, and cardiovascular health.

• Immune system suppression: PFAS exposure may reduce antibody response to vaccines and impair immune resilience (Bline et al., 2024).
• Hormonal disruption: Thyroid function and reproductive hormones, reducing energy levels, metabolism, and fertility (Teymourian et al., 2021). Evidence points towards delayed menstruation in girls, and earlier menopause.
• Neurotoxicity: Cognitive and behavioural changes, potentially affecting focus and recovery (Nannaware et al., 2024).
• Cardiovascular effects: High cholesterol, blood pressure, and risk of heart disease (Wen et al., 2023).
• Cancer risk:  Kidney and testicular cancers (Teymourian et al., 2021).
• Kidney issues: Higher levels of uric acid and reduced kidney function

Common Sources of PFAS in Daily Life

• Non-stick cookware such as Teflon pans
• Waterproof and sweat-resistant activewear and outdoor gear
• Stain-resistant carpets and upholstery
• Cosmetics including foundation, mascara, and lipstick
• Food packaging like grease-resistant wrappers e.g protein bar wrappers
• Cleaning products and firefighting foams
• Contaminated water from groundwater, bore water and seafood produced in contaminated water

Safer Alternatives to PFAS-Containing Products

Here are practical recommendations for switching to PFAS-free alternatives:

• Cookware: Choose stainless steel, cast iron, or ceramic-coated pans instead of non-stick varieties.
• Athletic wear: Opt for natural fibers like organic cotton, bamboo, or PFAS-free synthetics. Brands now label PFAS-free gear.
• Cosmetics: Use clean beauty products certified PFAS-free. Check ingredient lists for fluorinated compounds.
• Food packaging: Store food in glass or stainless steel containers. Avoid microwave popcorn bags and fast food wrappers.
• Cleaning products: Use eco-certified cleaners without fluorinated surfactants.

At present the Australian Government does not support testing of PFAS exposure through medicare. PFAS pose a significant health risk, especially for athletes and wellness-focused individuals. By understanding exposure sources and making informed swaps, you can reduce your PFAS burden and protect long-term health.  

Get in touch to discuss your current levels of PFAS and other toxin exposure. 

As we age, we become far more susceptible to issues with managing healthy blood sugars, inflammation and metabolic inflexibility. Sugar contributes to afternoon energy slumps, fatigue after meals, sugar cravings and central weight gain (especially after 50 years of age). Left untreated, blood sugar levels, insulin, and triglycerides rise, increasing the risk of diabetes and cardiovascular disease.

The real cost

The actual cost of sugar is much higher. Not only does it impact our physical health, but also our mental health.  The truth is, sugar doesn’t just spike your energy; it hijacks your brain chemistry, contributing to issues like brain fog, adult ADHD, and disruptions in dopamine regulation. A study published in the Australian Journal of Psychology in 2022 found that individuals with diets high in added sugars were 30% more likely to report symptoms of anxiety and depression (Smith et al., 2022). The connection lies in sugar’s inflammatory properties, which can disrupt the gut-brain axis—a key player in mood regulation.

At first glance, sugar seems like an innocent indulgence. It provides quick energy and, for a moment, can make us feel good—thanks to its influence on dopamine. Dopamine, often called the "feel-good" neurotransmitter, plays a critical role in motivation, focus, and emotional regulation. However, regular overconsumption of sugar causes an overstimulation of dopamine receptors, leading to desensitization over time.

This means the brain requires more sugar to achieve the same "feel-good" effect, setting the stage for a harmful cycle. Sugar activates the same reward pathways in the brain as drugs, leading some experts to classify it as an addictive substance. Adults with ADHD often experience heightened sensitivity to dopamine dysregulation, which may exacerbate symptoms such as difficulty focusing, impulsivity, and mood swings. A diet high in hidden sugars can further amplify these challenges.

Hidden Sugars

Hidden sugars can be tricky to spot because they don’t just appear in desserts and lollies.  Many high-sugar foods are marketed as healthy, which can be particularly misleading.

Some of the biggest hidden sugar culprits include:

• Low-fat products: In an attempt to make low-fat items taste good, manufacturers often add sugar.
• Sports drinks and juices. These can contain more sugar than a soft drink, even when labelled as “natural.”
• Flavoured yoghurts: Many assume yoghurt is healthy, but flavoured varieties can have up to 20 grams of added sugar.
• Condiments: Barbecue sauce, ketchup, and even salad dressings can be surprisingly high in sugar.

But I love chocolate!

Our top 10 common alternatives to high-sugar foods and drinks:

1. Choose whole foods over packaged meals and take-away. The less processed, the better. Whole fruits, vegetables, lean proteins, and whole grains are the cornerstones of a sugar-smart diet.
2. Switch lollies for fruit for additional vitamins, antioxidants and fibre.
3. Switch soft drinks or juices for mineral water with fresh lemon slices and mint.
4. Switch processed muesli for homemade bircher muesli.
5. Switch high-sugar sports drinks for coconut water.
6. Switch high-sugar dairy products for unsweetened products.
7. Choose fresh herbs and spices like basil, coriander, rosemary, dill, parsley and thyme over processed condiments and sauces.
8. Make our raw chocolate chia mousse instead of store-purchased desserts.
9. Sip an adrenal chocolate drink instead of hot chocolate, milo or iced chocolate drinks. Adrenal is a naturally sweetened magnesium drink with adaptogens such as ashwagandha, which help reduce cortisol and stress.
10. Get creative with chocolate making with our delicious Beetroot chocolate bliss balls. 

Different names for sugar

Sugar can crop up in so many unexpected places and under many different names, which can make it really hard to accurately assess just what’s in a list of ingredients! To help you work out what’s actually sugar in disguise, I’ve put together a handy cheat sheet outlining all the different hidden sugars you might come across, and alternative names you may not have known!

The issue of hidden sugars isn’t just a dietary concern; it’s a doorway to broader conversations about health and ageing. Reduce your sugar intake with compassion,  and don’t hesitate to seek resources and support. For more insights on  the best choices for fueling your body and mind, contact us.

Genetics

Mothers and daughters may experience a similar menopause transition. While this may be true, it’s not a guarantee. Studies indicate that approximately 50-85% of the variability in the age of menopause is due to hereditary factors. Genetics play a significant role in determining when menopause begins; however, your symptoms may vary if your environmental influences, such as stress, have been different. Lifestyle choices (such as smoking, diet, and exercise) and medical conditions can also influence the timing and experience of menopause. So, while family history gives some clues, it’s not the only factor. Typically, women start to notice changes in peri-menopause, which kicks off commonly between 45-55 years.

Stress

Stress plays a significant role with menopause. Stress can influence menopause in several ways. Chronic stress raises levels of cortisol, the body’s primary stress hormone. Elevated cortisol can interfere with the balance of reproductive hormones like estrogen and progesterone. This hormonal imbalance may lead to irregular menstrual cycles or even an earlier onset of menopause for some women. Stress will also further worsen symptoms associated with menopause, such as sleep, brain function, mood changes and fatigue. Managing stress through adaptogens (natural medicines that help the nervous system adapt to stress), mindfulness, balanced exercise, and relaxation techniques helps to rebalance the nervous system and reduce many symptoms associated with the menopausal transition.

While these truths exist, there are also a plethora of false myths around menopause that can lead us down the wrong path.

Five menopause myths

1. All women experience hot flushes: Although the Australian Longitudinal Study on Women's Health reported that 70% of Australian women experience hot flushes, not all women will experience them. The severity and frequency of hot flushes vary. Some women get the occasional sensation of heat, while others have frequent nighttime hot flushes that drench the bed linen. If untreated, some women report hot flushes for over 7 years. Naturopathic interventions and conventional support can be very effective at reducing hot flushes. As mentioned in a recent blog, cold water therapy is also one of our favourites.
2. Menopause means the end of sex life: While some women experience changes in sexual function due to hormonal shifts, vaginal dryness, and infections, this doesn't mean the end of a fulfilling sex life. Many women manage symptoms like vaginal dryness or lowered libido with natural treatments or lifestyle adjustments and enjoy a healthy sex life well into their senior years.
3. Menopause causes weight gain: While hormonal changes can influence metabolism and fat distribution, weight gain is not inevitable. Some women lose weight after finding suitable treatment and adopting healthy lifestyle changes. We can’t blame hormones for everything! Our food and alcohol intake, stress management, over-commitment to helping others, and subsequent lack of self-care can amplify metabolic changes and contribute to weight gain. Mental health issues and metabolic changes related to blood sugar control and insulin also make women more susceptible to central weight gain.
4. Menopause only affects physical health: While menopause is often associated with physical symptoms, it also includes a complexity of emotional and mental health components. Mood swings, irritability, mental fatigue, anxiety, reduced ability to cope with everyday situations, and depression are common in this life transition. For some women, it brings about a sense of freedom from the responsibilities of raising a family, while for others, it triggers grief over the loss of their youth. Sleep issues may further contribute to mental health challenges. Many women find a holistic support team is very beneficial for the mental health aspects of menopause.
5. I won’t fall pregnant once menopause starts: Until menopause is complete (defined as 12 consecutive months without a period), it's still possible to become pregnant during perimenopause. Although the rates of conception significantly reduce after 40 years, women can and do fall pregnant during this life transition. We encourage you to discuss this with your partner and plan accordingly.

Menopause is often a time of significant life changes, during which several important aspects of a woman’s life come up for review—health, career, personal relationships, and family. On top of the emotional demands, it can be very challenging for women to experience uncomfortable or embarrassing physical and psychological symptoms that may impact their work and personal lives.

Nutritional needs also shift during menopause, and key nutrients such as protein and iron can be affected by changes in gut health, which is often influenced by stress, hormone fluctuations, and dietary habits. Maintaining regular intake of protein and iron is crucial for energy, brain function, and overall vitality. Include iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to support your body through this transition.

The good news is that this time also presents an opportunity for lifestyle changes that improve long-term health outcomes. At the Athlete Sanctuary, we offer comprehensive support and a balanced and open perspective for women undergoing this transition. We aim to help you navigate this life stage transition with minimal interruptions to your lifestyle and with positive long-term health outcomes.

For personalised support and further information, book an appointment.

In my hometown of Torquay, cold water therapy boomed during COVID lockdowns. Groups such as “Torquay Ocean Waders”  became conduits for community connection through ocean dipping and then coffee sipping outside the local Salty Dog café. This sense of community, based on an ethos of adventure, social connection, and a positive attitude, has grown to 1800 members in just three years, offering a supportive network for all.

The number of local female participants in this group intrigued me. I initially wondered if the group's growing popularity was more about connection than the benefits of cold-water therapy. However, over time, the scientific evidence supporting and validating the health benefits of cold-water therapy has grown, providing reassurance and confidence in its effectiveness.

Cold water therapy and menopause

The menopausal transition adds another layer of complexity to health and fitness. Hormonal changes can affect metabolism, energy levels, and body composition. Despite sound nutrition and plenty of exercise, women in this life stage often complain of central weight gain.

Over 75% of Australian perimenopausal or menopausal women will experience vasomotor symptoms (hot flushes and night sweats). Many women also experience sleep disturbances, mood changes and fatigue, as mentioned in our blog post: Help For Menopause.

Cold water therapy is linked to improvements in exercise recovery, hormonal balance, and the management of symptoms such as hot flushes associated with menopause. This knowledge empowers women to take control of their health and well-being.  Additionally, nutritional needs shift during menopause, and iron absorption can be affected by changes in gut health, stress and hormone fluctuations.  Maintaining optimal iron levels is crucial for energy, brain function, and overall vitality.  Incorporating iron-rich snacks and recipes, like those in our Iron-Rich Snacks e-recipe book, can help support your body during this transition.

Cold water therapy can offer many long-term benefits.

1. Regular exposure to cold water can help reduce inflammation.
2. In a study conducted at the University College of London, women reported cold water therapy reduced levels of anxiety, mood swings and depression.
3. Cold water therapy can improve your immunity. Following exposure to cold water, the body releases catecholamines such as epinephrine and norepinephrine, which stimulate the immune system.
4. Cold water immersion post-exercise for active women can aid muscle recovery, reduce soreness, and enhance overall physical resilience.
5. Cold water therapy has also been suggested to reduce the frequency and severity of hot flushes.
6. Regular exposure to cold water therapy may reduce cortisol levels associated with stress.
7. Exposure to cold water is a habit spreading for the selective reduction of adipose tissue, improvement in insulin sensitivity, and is popular with anti-ageing proponents.
8. Cardiovascular risk factors associated with heart disease are also reported to be reduced after just three weeks of cold-water therapy.

The evidence is clear- regular cold-water therapy holds many long-term benefits. The latest research indicates cold water therapy is also beneficial specifically for women experiencing symptoms associated with menopause.

Visit the Athlete Sanctuary for more personalised advice and resources. We support athletes in achieving their best selves through tailored strategies and a compassionate community.

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete.

What causes dehydration? 

Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

Why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body.  Recent research has revealed that women's hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen and fluid balance

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher oestrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

Progesterone and fluid excretion

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

The impact of hormonal changes

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body's demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The effect on athletic performance

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

Tips to mitigate dehydration headaches

So, how can female athletes mitigate dehydration headaches? Here are some practical tips:

1. Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
2. Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog: Hydration: The Key to Peak Performance.
3. Focus On Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals.
4. Eat Nourishing Food: Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs: Magnesium for Bone Health. 
5. Get Sufficient Iron: Don't forget about iron! Including iron-rich snacks in your diet can help support energy levels and overall well-being. Check out the iron-rich snack recipes we've prepared for you in our Iron Rich Snacks e-recipe book.
6. Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps. 
7. Avoid Too Much Caffeine: Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body's hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you're an endurance runner or enjoy other strenuous physical activity.

Understanding how women's hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it's a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

As a fellow marathoner, I've had my fair share of pacing struggles. Many of my earlier marathons were approached with a “go for broke” mindset, only to find myself dropping off my initial pace by over 30 seconds per kilometre in the later stages of the race. The final kilometres were a grind to keep my legs moving in the right direction. I understand the frustration and the many factors that can impact your ability to hold a consistent pace for the full 42.2kms.

Inadequate carbohydrate intake and glycogen depletion, dehydration, mindset and mental focus, physiological issues such as gastrointestinal issues or cramping and pacing strategies (or lack thereof) are all factors that can influence your finishing time.

With the right approach and understanding, you can optimise your pacing strategy and run the race of your life.

A well-paced runner outperforms those who start too fast or too slow.

In part one of this blog we explore your target pace using marathon pacing calculators, adjusting pace for race conditions and negative split concepts.

Understand Your Target Pace:

Before embarking on your marathon journey, it's essential to have a clear understanding of your target pace. Utilise a marathon calculator to determine the pace required to achieve your desired finishing time. By knowing your target pace, you can establish a realistic pacing strategy and avoid starting too fast, which can lead to early fatigue. Some of our favourite marathon pacing calculators include Strava's Race Pacing Guide and Garmin Connect's Race Predictor.  Both provide a convenient way to gauge your fitness level and plan your pacing accordingly.

Estimating your target pace will be influenced by your overall health, level of fitness and experience, race conditions, and the marathon course itself. I have always found it useful to base my race pace on the feedback from key long runs and marathon-specific sessions.  Proper nutrition plays a crucial role in sustaining energy levels throughout training and race day. Include iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to help maintain endurance and prevent fatigue.

Understand the conditions and racecourse:

Studying the racecourse, including undulations and likely race conditions, is always recommended to build confidence in your race pacing strategy. Going over the course prior to race day can be helpful, but if this isn’t possible, seek out videos of the course from previous years and speak to runners who have completed the course.

Practice Negative Splits:

One effective pacing strategy for marathon runners is to aim for negative splits, where the race's second half is faster than the first. Research published in the International Journal of Sports Physiology and Performance suggests that runners who implement a negative split strategy often achieve faster overall race times and experience fewer performance declines late in the race.

By starting conservatively and gradually increasing your pace, you can conserve energy for the later stages of the marathon, enabling you to finish strong. Don’t forget to consider potential congestion in the first 5km if competing in a big city marathon. Negatively splitting long runs can be a useful way to practice this strategy. Generally speaking, if you are competing in a flat marathon with limited wind, aim to run the second part of the race 1-2 minutes quicker than the first half.

At the Athlete Sanctuary, we encourage our athletes to listen to their bodies, trust their training, and embrace the journey toward becoming stronger, more resilient athletes.

Whether you're a seasoned marathoner or preparing for your first race, prioritising pacing can make all the difference in your marathon experience. If you are keen to better understand how to enjoy the thrill of crossing the finish line strong, contact us to discuss your next marathon goal.

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete. Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

So why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body.

Recent research has revealed that women's hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher estrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body's demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

So, how can female athletes mitigate dehydration headaches?

Here are some practical tips:

1. Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
2. Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog Hydration the Key to Peak Performance.
3. Focus on Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals. Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs: Magnesium for bone health.
4. Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps.
5. Avoid too much caffeine. Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body's hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you're an endurance runner or enjoy other strenuous physical activity.

Understanding how women's hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it's a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

Drawing upon findings from recent medical journals, let's explore other impacts fasting can have on metabolism and performance.

Decreased Resting Metabolic Rate

Fasting has been shown to reduce resting metabolic rate (RMR), the number of calories your body burns at rest. A slowed metabolic rate can reduce overall energy expenditure across the day and potentially hinder weight management efforts.

Impaired Substrate Utilisation

Fasting shifts the body's fuel source from carbohydrates to fat, a process known as metabolic inflexibility. While this may seem beneficial for fat burning, it can impair the ability to utilise carbohydrates, which is essential for high-intensity exercise performance efficiently.

Altered Hormone Levels

Fasting can disrupt hormone levels involved in metabolism, appetite regulation, and energy balance. For example, prolonged fasting may lead to increased production of cortisol, a stress hormone that can promote muscle breakdown and increase fat storage.

Reduced Muscle Glycogen Stores

Fasting before exercise can deplete muscle glycogen stores, the primary fuel source for high-intensity exercise. Reduced glycogen supply can impair endurance, power, and overall performance during a run.

Slowed Recovery

Fasting can delay recovery by limiting the availability of nutrients needed for muscle repair and glycogen replenishment. Lack of critical nutrients can prolong muscle soreness and fatigue and impair subsequent training sessions. This further impacts your motivation to train consistently and burn calories.

Slows down metabolism

A slow metabolism is not good news for runners keen on losing weight. Our blog, Weight Loss for Athletes, may be helpful.

Final thoughts

In conclusion, fasting before a run can slow metabolism, impair substrate utilisation, alter hormone levels, deplete muscle glycogen stores, and delay recovery, ultimately compromising athletic performance.

To optimise metabolism and performance, it's essential to fuel your body with a balanced meal or snack before exercise. In a previous post, we discussed some of our go-to recommendations for pre-run snacks.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and tailored meal plans, visit www.athletesanctuary.com.au.

Recent statistics reveal that over 60% of endurance runners struggle with finding the best pre-run meal that doesn't cause bloating or discomfort during exercise. Additionally, studies have shown that female athletes, in particular, face unique challenges when it comes to sports nutrition, often requiring specialised guidance to achieve peak performance. Fasting has become popular in running culture but, sadly, has also led to many lost opportunities and poor performances. If you currently avoid eating before a run, you may be surprised by the impact fasting has on performance and your metabolism.

Key Tips for Pre-Run Nutrition

1. Timing is Everything: Aim to eat a light snack 30-60 minutes before you run.
2. Choose the Right Carbs: Carbohydrates are your body's primary fuel source during exercise. Aim to have at least 20 grams of carbohydrate before a run. Opt for easy-to-digest carbs low in fructose, like toast or banana, which are less likely to cause digestion issues.
3. Listen to Your Body: Every runner is different, so paying attention to how your body responds to foods is essential. Keep a food diary to track what works best for you and adjust your pre-run meal plan accordingly.

Based on findings from recent studies, here are guidelines for fueling your morning run tailored to various distances:

Easy 8km Run

• Consume a light carbohydrate-rich snack 30-60 minutes before your run.
• Opt for easily digestible options like a banana, a small bowl of porridge or Bircher muesli, or a slice of toast with honey.

Moderate 20km Run or Speed Session

• Aim for a balanced pre-run meal containing carbohydrates, a little (5-10 grams) protein, and healthy fats at least 60-90 minutes before you run.
• Consider options like granola and berries with milk, porridge + honey + banana, a smoothie with banana, spinach, and protein powder or two pieces of sourdough with almond butter and honey + a glass of orange juice.

Long Run 30km+

• Plan a substantial pre-run meal rich in carbohydrates, with moderate protein and a small amount of healthy fats, 2 hours before your run.
• Examples include those mentioned above for 20km but increase the serving size.

Incorporating these pre-run nutrition guidelines can enhance your performance and energy levels during your morning runs. But good nutrition isn't just about what you eat before your run—it's about fueling your body correctly throughout the day.

Daily Nutrition Matters

In addition to fueling your morning run, aim to maintain a balanced diet across the entire day that includes:

• Plenty of carbohydrates from whole grains, fruits, and vegetables to fuel your runs.
• Adequate protein from sources like lean meats, fish, eggs, tofu, and legumes to support muscle repair and recovery.
• Healthy fats from sources like nuts, seeds, avocado, and olive oil to provide sustained energy and promote overall health.
• Hydration throughout the day, aiming for at least 2-3 litres of water/fluids daily and electrolyte-rich beverages for longer runs or hot weather conditions.

By prioritising good nutrition across the day, you'll set yourself up for success on your morning runs and beyond.

For female athletes, hormonal fluctuations throughout the menstrual cycle can impact energy levels and nutrient needs. A knowledgeable coach and nutritionist who understands these nuances can provide invaluable support and guidance.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and further information on fueling your morning run book now.

Recent Australian statistics reveal that many female athletes actively seek effective weight management strategies to enhance their performance. With 67% of runners expressing concerns about weight impacting their performance and 23% battling bloating and digestive issues, there's a clear need for tailored solutions that prioritise health and performance for endurance runners.

Safe weight loss tips

Embarking on a weight loss journey as an endurance runner requires a careful and evidence-based approach. Safe weight loss is not just about shedding kilograms rapidly; it's about achieving a sustainable balance that supports optimal performance and overall well-being. Based on recent medical research and expert guidance, here are guidelines on what safe weight loss looks like over time:

Set Realistic Goals:

Aim for gradual weight loss, typically around 0.5-1 kilogram weekly. This allows for a more sustainable and manageable approach, reducing the risk of negative impacts on performance and health.

Take an Individualised Approach:

Recognise that optimal weight differs for everyone. As the Journal of Sports Sciences (2021) highlights, a personalised assessment is crucial to understanding your body's unique needs and determining a realistic weight loss goal. Weight loss depends on many factors, including age, genetics, activity levels, nutrition, hormones, body type, muscle mass and state of health.

Preserve Muscle Mass:

Focus on losing fat while preserving muscle mass. The International Journal of Sports Nutrition and Exercise Metabolism (2019) emphasises the importance of maintaining strength and power during weight loss, which is crucial for endurance athletes.

Make Gradual Changes to Nutrition:

Implement gradual changes to your nutrition. The British Journal of Sports Medicine (2020) recommends a steady approach to weight loss to avoid negative impacts on performance, health, and hormonal balance. Gradual changes also allow the athlete to incorporate necessary changes into their lifestyle, making them easier to adhere to and more sustainable.

Take a Holistic Approach to Wellness:

Embrace a holistic approach that goes beyond the numbers on the scale. Consider other factors such as digestive health, hormonal health and stress. The Journal of the International Society of Sports Nutrition (2018) suggests these factors can impact training and competition experiences.

Consult with Experts:

Seek guidance from a qualified sports nutritionist and health professional. Kate Smyth combines naturopathy, targeted sports nutrition, and female-friendly coaching techniques based on her experience and the latest research.

Monitor Your Progress:

Monitor your progress regularly and make adjustments as needed. The Journal of Science and Medicine in Sport (2022) emphasises the role of ongoing nutrition optimisation in supporting endurance performance. Adjusting fuelling techniques, food volumes, and nutritional density helps to avoid issues such as REDs during a weight loss phase.

Listen to Your Body:

Pay attention to how your body responds to changes in nutrition and training. Consult a healthcare professional to adjust your plan if you experience any adverse effects or performance declines. Fuelling for performance is always better than restricting fuel for weight loss, which will likely impact performance.

Stay Hydrated and Nourished:

Ensure proper hydration and nourishment. Weight loss should not compromise your body's essential needs, and maintaining proper hydration and nutrient intake is crucial for overall health. Hydration has been a popular topic. Read some of our recent blogs on the topic of hydration and electrolytes.

Celebrate Non-Scale Victories:

Acknowledge and celebrate non-scale victories, such as improved energy levels, better sleep, and enhanced overall well-being. These indicators are just as important as the numbers on the scale.

Remember, safe weight loss is a journey that requires patience, dedication, and a commitment to your overall health and performance. By following these guidelines and consulting with experts, you can achieve your weight loss goals while optimising your endurance journey.

Learn More & Book Your Consultation:

Achieving weight loss as an endurance runner doesn't mean compromising your health or performance. At the Athlete Sanctuary, we're committed to helping you unlock your full potential through a holistic approach that addresses your unique needs.

Ready to embark on this transformative journey? Book an appointment to learn more about our approach to nutrition, and book your consultation today. Your peak performance and well-being await!