In this deeply insightful episode of Canicross Conversations, hosts Louise Humphrey and Michelle Mortimer are joined once again by canicrosser and endurance athlete Tamara Beach to shine a spotlight on RED-S (Relative Energy Deficiency in Sport).

Returning after her first appearance in Episode 133, Tamara shares her personal journey through recognising, and recovering from, RED-S. The conversation is open, informative, and immensely relatable, breaking down medical jargon into real-life experiences.

Tamara bravely discusses the physical and mental toll of under-fuelling in sport, her missteps with nutrition, and the pervasive influence of diet culture on female athletes. Listeners will gain a better understanding of how RED-S can manifest, why it’s not exclusive to elite or female athletes, and why proper fuelling – especially with carbohydrates and fats – is so essential. She also explains how she transitioned her mindset from restriction to recovery and performance sustainability, offering practical tips and encouragement for others who may be in similar positions.

Whether you're a competitive canicrosser, recreational runner, or just trying to balance sport and well-being, this episode will resonate and inform. Tamara’s story is both a caution and a call to listen to your body and treat it with the respect it deserves.

Topics and timings

7.26 – introduction to RED-S and Tamara’s background

11.16 – understanding RED-S and energy deficiency explained

13.19 – early signs and influence of diet culture

15.07 – hidden symptoms and being on the pill

17.14 – fuelling myths and constant fatigue

19.14 – stress fracture as a wake-up call

22.13 – recovery approaches and baby steps

28.06 – navigating GP advice and diagnosis challenges

32.58 – medical tests, MRI and DEXA scan results

34.07 – realising individual ‘set points’ for body composition

35.33 – RED-S in sport: rock climbing and canicross examples

38.12 – spreading awareness and advice to others

42.54 – performance gains from consistent fuelling

45.02 – eating before morning training and second breakfasts

47.16 – wrap up and Tamara’s top advice for those who suspect RED-S

• 7.00 – Meet Georgie and Katie again
• 8.10 – The birth of Connect and Paws
• 9.05 – Why summer matters for community
• 10.50 – Event overview and intention
• 13.00 – Activities: from yoga to labyrinth walking
• 16.50 – Supporting dogs with space and respect
• 21.00 – Expert talks from Holly Barker and Renee McGregor
• 26.00 – What Georgie and Katie are most excited about
• 29.30 – Kit demos, community spirit, and good food

• Episode 82 with Katie
• Episode 4 and 44 with Georgie

• Connect and Paws: https://www.traildogevents.co.uk/connectandpaws
• Nonstop Dogwear: nonstopdogwear.com

Louise and Michelle chat to journalists Lily Canter and Emma Wilkinson about their new book Ultra Women