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This week we focus on females with Dr Emma Ross. Emma spent a decade working in elite sport and was Head of Physiology at the English Institute of Sport before branching out more recently in a bid to educate more women about their bodies. You'll hear: 07:35 women in sport have been striving for equality for so long 10:15 Really good on periods and the menstrual cycle 22:00 How to train around an irregular menstrual cycles 32:55 Heavy legs and bloating - stay hydrated, avoid salty and processed foods, try yoga and IBS. Eat little and often. We also talk about caffeine intake around this time 36:26 It's not healthy to lose your cycle 39:15 Carbohydrates are your super power 41:00 RED-S 42:45 It's not a badge of honour and it's totally possible to be the best version of your athletic self and have a healthy menstrual cycle 46:50 We talk about the importance of gut health 48:25 Contraception and the pill 56:25 Menopause 1:01:40 Don't back off your training during the menopause 1:05:15 Bras - did you know you can improve your athletic performance by 4% with the right fitting bra?! Find out more about this week's guest - Dr Emma Ross Dr Emma Ross https://www.instagram.com/adelaidegoodeve/ (Instagram) Dr Emma Ross https://twitter.com/ezross (twitter) https://www.thewell-hq.com/ (The Well HQ) website The Well HQ https://www.thewell-hq.com/blog/ (blog) Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below https://www.patreon.com/insidetrishow (GET YOUR HANDS ON AN EXCLUSIVE EPISODE!) Sign up to be a vino buddy or a training buddy on Patreon and get your hands on the latest patrons-only exclusive episode, including a full interview with Luke Grenfell Shaw AND the first ever interview Helen did with Chrissie Wellington in 2009. You can still support me and support the show by clicking https://www.patreon.com/insidetrishow (here) to buy me a coffee every so often by https://www.patreon.com/insidetrishow (becoming a Patron of the Inside Tri Show). Supporters of the show https://resilientnutrition.com/discount/insidetri10 (Long Range Fuel) are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct https://resilientnutrition.com/discount/insidetri10 (via this link). https://www.33fuel.com/ (33 Fuel) – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by https://bit.ly/31lR3I1 (clicking on this link). And as always, use the code INSIDETRI33 for a discount at checkout at https://www.33fuel.com/ (www.33fuel.com). https://www.insidetrishow.com/episode/www.komfuel.co.uk (Komfuel) - Like a pic' n mix of sports nutrition through your letterbox! Listeners can get 20% off all orders or advance sweat tests using the code: INSIDETRI at https://komfuel.co.uk/ (www.komfuel.co.uk) Find out more about Helen Head over to https://www.helenmurray.net/ (Helen's website) to find out more about her. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Support this podcast