289. REDs in Endurance Athletes: PhD Penny Slater on Bone Health, Fuelling & Recovery

289. REDs in Endurance Athletes: PhD Penny Slater on Bone Health, Fuelling & Recovery

Today we’re joined by Penny Slater, professional triathlete and exercise scientist, to discuss her personal experience with Relative Energy Deficiency in Sport (REDs) and the impact it can have on an athlete’s health, performance, and relationship with training.

Penny shares her journey through endurance sport, her experience of being diagnosed with REDs, and the lessons she’s learned about the importance of adequate fuelling. We explore how low energy availability can affect multiple body systems, why the warning signs can be easy to overlook, and how the pressure to be leaner or lighter can influence athletes’ decisions around food, training, and body image.

We also discuss the broader sporting culture surrounding nutrition and performance, and what coaches, health professionals, and athletes can do to improve education, recognise the early signs of REDs, and prevent longer-term health consequences.

We discuss:

• What REDs is and how low energy availability affects the body

• Penny’s personal experience with REDs as a professional triathlete

• The impact of underfuelling on bone health and bone stress injuries

• Signs and symptoms of REDs that athletes and clinicians can easily miss

• Why eating less to improve performance can have significant long-term consequences

• The cultural and societal pressures that influence body image and athlete health

• The importance of adequate energy availability for training, recovery, and performance

• How education can help prevent REDs and support earlier intervention

• The role of coaches and healthcare professionals in protecting athlete wellbeing

• Recovery from bone stress injuries and the challenges of exercise restriction

• How we can change the conversation around weight, fitness, and athletic performance

This is an important conversation for anyone involved in endurance sport, whether you're an athlete, coach, or health professional. REDs is about much more than performance, and the consequences of prolonged underfuelling can extend well beyond a period of poor training or an injury.

Penny’s story highlights why we need to challenge the idea that lighter always means faster, recognise that health and performance are closely connected, and create sporting environments where athletes feel supported to fuel adequately. Because, as Penny reminds us, fitness isn't a number on the scales — it's about how you feel.

TIMESTAMPS:

00:00 Introduction to Penny Slater and Her Background
02:14 Penny’s Journey into Endurance Sports and Research
05:57 The Diagnosis of REDs and Its Personal Impact
08:53 Societal and Cultural Influences on Athlete Health
12:48 Defining REDs and Its Physiological Basis
15:17 Signs, Symptoms, and Overlooked Indicators of REDs
22:42 The Importance of Education and Proactive Health Management
32:58 Changing the Culture Around Athlete Health and Nutrition
39:12 Recovery Strategies and Long-Term Health Considerations
45:33 Personal Experience with Exercise Restrictions and Recovery
48:57 Final Thoughts on Performance, Health, and Education

Further Support:

If you or someone you know is struggling with body image, eating concerns, or disordered eating, the Butterfly Foundation provides information, resources, and support.

Website: https://butterfly.org.au/

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