RED-S: A personal perspective with Tamara Beach (Episode 164)

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