"Sometimes it's about doing less and knowing when enough's enough."

Most female athletes juggle multiple roles: student, employee, partner, which creates an invisible load that can lead to over-training and under-recovering. We sit down with Chloe Giles, Carlton VfLW's Strength & Conditioning Coach and PhD student, to break down the truth about why rest is not a weakness and how managing your full load, not just your training load, is key to unlocking your full potential. A critical listen for any athlete or coach looking to balance performance with wellbeing.

Key Takeaways

• The Invisible Load: Female athletes often carry an "invisible load" of roles/ responsibilities outside of organized training that coaches and athletes must consider
• The Sub-Elite Struggle: Athletes at the sub-elite level face the toughest challenge, juggling an almost full-time commitment to sport with financial pressures from work and study, leading to the breaking point for many . Chloe Giles calls this "sub-financial," not "sub-elite".
• Social Media Misinformation: Social media, paints an unrealistic picture of what athletes "should" be doing.
• Consistency Over Perfection: The key piece of advice is that consistency with treating yourself as an athlete is better than perfection.
• Recovery is Not a Bonus: Recovery is where adaptation happens. It should be approached to the same standard as compulsory training. The main pillars for effective recovery, which athletes have the most control over, are sleep and nutrition not expensive 1%ers
• Coaches and the 'Vibe': Coaches and staff need to be aware of their own external loads and how their energy affects the team. Vulnerability and professionalism can and should be merged to create an honest, supportive environment.

Timestamps:

• 01:11 — The Invisible Load: Exhaustion and the grind are holding athletes back
• 03:43 — Why athletes think they're not doing enough, and how social media influencers paint an unrealistic picture
• 06:01 — How much is too much? The highly individualized nature of load management
• 10:30 — How load management changes for women due to roles like student, worker, and carer, and the lack of research on female athletes
• 14:13 — The sub-elite breaking point
• 27:20 — Key findings from Chloe's PhD on female athlete load
• 30:58 — How Chloe uses weekly schedule mapping and small, manageable changes to support athletes
• 37:09 — Implementing load management in a team setting
• 49:49 — The importance of recovery
• 01:03:57 — One piece of advice for all female athletes

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If this EP resonated with you, subscribe, leave a five-star review, and send this episode to a female athlete or their support network who needs to hear it. Stay in the loop at @4TG_Podcast. You can find Chloe Giles on Instagram at @ChloeGiles.sc.

If you’ve been loving the pod and want to help us keep sharing real stories that move women’s sport forward, you can now support 4TG on Buy Me a Coffee. Every contribution goes straight back into creating more episodes, spotlighting more female athletes, and growing the movement.

If you’re a business or brand that wants to be part of the change and help us level up women’s sport, let’s chat about how we can collaborate! For any partnership or sponsorship opportunities, please reach out at kylie@4tg.com.au.

P3 Recovery Port Melbourne are helping our 4TG community recover smarter and feel their best 💪 Use code 4TG20 for 20% off casual visits. Remember, recovery is a non-negotiable for peak performance and health.

"My knowledge is pretty irrelevant if I can't translate it to people's lives. And that's where we now are in a coaching-based membership style." - Alicia Edge

We dive deep with Sports Dietitian and Compete Performance founder Alicia Edge to discuss the behavior of eating, not just the science of fueling. Alicia shares her work with the Matildas and the challenge of combating the "lighter is better" culture in women's sport. This is a critical listen for athletes, coaches, and parents interested in nutrition resilience, food relationships, and preventing disordered eating

Key Takeaways:

• The Missing Link in Nutrition: Turns out, nutrition information is not the missing link. The real power lies in behavior change—understanding the root cause of why you aren't doing what you know you should be doing.
• Performance is Relative: Compete Performance defines an athlete as anyone who would like to perform, making success relative to their personal definition, not just elite status.
• The Partnership Model: Effective nutrition coaching is a partnership, where the athlete is the expert in their own life, and the dietitian is the expert in food.
• Shifting the Focus for the Matildas: The long game in elite female football has been shifting the focus away from body composition and toward performance through wellbeing—emphasizing cooking, body confidence, and relationship with food.
• Body Composition is a Symptom: The IOC's 2023 paper on body composition found correlation, not causation, to performance. It's a symptom of maturity and training habits, not a behavior.
• The RAVEs Framework: Learn this simple yet powerful framework for assessing and building a healthy relationship with food: Regularity, Adequacy, Variety, Eating Socially, and Spontaneity.
  
  

Additional Resources & Support:

Alicia stresses the importance of community and support when dealing with food and body image.

• Eating Disorder Support: Butterfly Foundation (OrgHome), National Eating Disorders Collaboration (NEDC Home).
• Body Image Resources: The Embrace Collective (TheembracehubHome - The Embrace Collective).
• Alicia's Business: Find coaching resources at @compeat_performance and CompeatperformanceClient Challenge

Episode Breakdown:

• 01:18 — Young Alicia: The energetic perfectionist and the role sport played in her life.
• 06:46 — The Compete Performance Mission: Designing a non-family-friendly career around online coaching and tech.
• 08:12 — Unlearning the Meal Plan: Moving from the science of food to the behavior of eating.
• 13:13 — Inside the Matildas Effect: Shifting the team culture away from the "lighter is better" focus.
• 23:23 — The Performance Triangle: Why you can't focus equally on Health, Performance, and Body Composition at all times.
• 36:21 — The Alarming Stats: Rates of disordered eating in the active population are 30% to 85%.
• 42:52 — The Sandwich Press Cookbook: Creating realistic expectations and performance eating on a budget.
  
  

Fuel your game the right way – 4TG listeners get 10% off Younify Active supplements designed for athletes. Grab yours here 👉 Younify Active

Connect & Subscribe:

You've been listening to 4TG, If this resonated with you, subscribe, leave a five-star review, and send this episode to a female athlete or their support network who needs to hear it. Stay in the loop at @4TG_Podcast. We'll see you next time. Same mission, same movement. This one was for the girls.

This episode was produced by The 32 Collective. Thinking about starting your own podcast or need support managing one? Come say hi on Instagram @the32collective_

"I would have absolutely done that [given up some of my pay to support women's sport] because that's the world that I want to live in." – Ben Brown

Ex-AFL premiership player and current Essendon AFLW Development Coach Ben Brown is the gold standard for male allyship in women's sport. Ben shares his journey from an injury-riddled AFL career, including nine surgeries, to becoming a champion for gender equality in football. This episode is a must-listen on athlete resilience, strengths-based coaching, and why investing in women’s sport benefits everyone.

Key Takeaways You'll Learn:

• Mindset is the Untapped Edge: Ben believes mindset and resilience separate good players from great ones.
  
  
• The Power of Simplification: Writing down one or two daily goals helped Ben manage anxiety and perform at his best.
  
  
• Strength-Based Coaching: Play to your strengths – a philosophy Ben applies in AFLW to help players excel.
  
  
• More Than a Product: Supporting AFLW fosters a safer, more equitable society, not just sports growth.
  
  
• Inspiring Dedication: AFLW players juggle elite sport and full-time jobs yet show incredible passion.
  
  
• Male Allyship's Ripple Effect: Men in sport can drive change by sharing updates, discussing equity, and communicating openly.
  
  

Episode Breakdown:

01:03 – From AFL Goal-Kicker to AFLW Champion: Ben’s inspiring shift.
05:17 – Injury as an Accelerator: How an ACL tear shaped his non-traditional path.
08:18 – Overcoming the Knackered Knee: Mindset and resilience after nine surgeries.
12:12 – Focus on One Thing: Ben's actionable method for managing pressure.
27:28 – Stepping into AFLW Coaching: Becoming Essendon's Development Coach.
31:25 – The Key Difference: Why AFLW players deserve more support.
40:13 – The World We Want: Gender equality in sport is about sharing opportunities.
47:53 – A Girl Dad's Vision: The sporting world Ben wants for his daughters.

Fuel your game the right way – 4TG listeners get 10% off Younify Active supplements designed for athletes. Grab yours here 👉 Younify Active

Connect & Subscribe:
Follow 4TG on Instagram @4TG_podcast and share your takeaways. Subscribe, leave a five-star review, and send it to a friend who believes in the power of women’s sport.

Produced by The 32 Collective. Thinking about starting your own podcast or need support managing one? Say hi on Instagram @the32collective_

In this insightful episode of 4TG , we chat with Dr Emily Meehan, an Advanced Sports Dietitian with over a decade of experience working in high-performance sport. Based at the Victorian Institute of Sport, Emily supports developing through to elite athletes both para and able-bodied across sports like cycling, rowing, and canoe. She also works with Golf Australia’s Victorian High Performance Program, providing nutrition support to emerging golfers.

Emily has previously worked with some of Australia’s most recognised professional teams, including Collingwood FC (AFL, AFLW & SSN netball), Melbourne Victory’s A-League men’s team, the Victorian cricket teams, and the Malaysian Track Cycling Team. Known for her athlete-centred and evidence-based approach, she’s passionate about empowering athletes, especially women to perform at their best both on and off the field. Despite being a talented young athlete herself, Emily struggled with body image and nutrition from an early age.

Key Topics:

• Busting Nutrition Myths: Carbs don’t make you fat, and weight loss doesn’t always mean better performance.
• RED-S & Low Energy: Hidden effects of under-fuelling on athletes.
• Under-Fuelling Risks: Menstrual health, bone strength, mood, injury.
• Iron Deficiency: Female athletes are at higher risk and how to improve absorption.
• Game Day Fueling: Practical, evidence-based tips for meals, energy management, recovery.
  
  

Why You Should Listen:

• Gain Clarity: Stop social media confusion and learn from trusted sources like the Australian Institute of Sport and Sports Dietitians Australia.
• Break Free from Perfectionism: Consistency beats “perfect” meals
• Empower Coaches & Parents: Understand RED-S as a multidisciplinary issue beyond weight loss.
  
  

Resources:

• AIS Female Performance & Health Initiative
• AIS Performance Nutrition HQ Modules
• Sports Dietitians Australia
• Butterfly Foundation
• National Eating Disorders Collaboration (NEDC)
• The Embrace Collective

Timestamps:
01:44 – Mythbusters: Carbs, Weight, Performance
04:21 – RED-S explained
06:36 – Dr Meehan's personal journey
14:44 – Signs of under-fuelling
26:56 – Women are more prone to RED-S
32:20 – Game-day fueling strategy
40:37 – Iron deficiency & supplement advice
44:21 – Pros + cons of tracking food intake
50:00 – Advice to her 16-year-old self
52:17 – Multidisciplinary approach for athlete health
55:27 – Systemic change & women-specific research

Connect with Dr Emily Meehan:
🌐 dremilymeehan.com
📱 Instagram: @emmeehan_sportsdietitian

Fuel Your Game the Right Way:
4TG listeners get 10% off Younify Active supplements Grab yours here 👉 Younify Active

Keep the Conversation Going:
Follow 4TG on Instagram @4TG_podcast and share your takeaways from this episode. If this resonated with you, subscribe, leave a five-star review, and send it to a friend who believes in the power of women’s sport.

Produced by The 32 Collective - Come say hi on Instagram @the32collective_

“Vulnerability is a superpower. To be vulnerable builds trust, reliability, and it deepens connections.” – Kylie Lynch

Ten episodes in, 4TG has already sparked raw, inspiring conversations with athletes, coaches, and changemakers in women’s sport. For this special solo episode, host Kylie Lynch reflects on the biggest themes and lessons from those first 10 episodes, covering vulnerability, leadership, mindset, identity, and the future of women’s sport.

From ACL recoveries to breaking down perfectionism, from redefining leadership to calling out sexism, this episode is a reminder of why women’s voices in sport matter and how we can all help build safer, more inclusive communities.

What We Cover

*Vulnerability as a Superpower – Why opening up deepens trust, connection, and community.

*Self-Worth Beyond Sport – Learning to separate your identity from your athletic performance.

*Authentic Leadership – Different leadership styles and the power of empathy in sport.

*Mindset Training – Why you must train your mind like your body to achieve true potential.

*The Growth of Women’s Sport – Opportunities, challenges, and why male allies matter more than ever.

Why Listen

• Hear Kylie’s biggest reflections from 10 powerful guest conversations.
• Gain practical takeaways you can use in sport, leadership, and life.
• Understand why women’s sport is at a turning point—and what needs to change.
• Learn how vulnerability and mindset can transform performance and wellbeing.

Key Takeaways

• Vulnerability builds community – Opening up creates space for others to do the same.
• Identity ≠ performance – Athletes are more than their sporting results
• Leadership is diverse – Quiet, relational leadership can be just as powerful as assertive styles.
• Mindset fuels success – Detachment, resilience, and belief are essential tools.
• Women’s sport is growing – But progress relies on inclusivity, equality, and allyship.

Timestamps

00:00 – Welcome to 11 episodes in
01:20 – The first theme: vulnerability as a superpower
06:50 – Lessons from guests: Kate McCarthy, Fiona Sanford, Haley Campbell, Robbie Turnbull
10:45 – Reflection two: self-worth beyond the game
14:40 – Mental health and identity in sport
19:20 – Leadership looks different for everyone
25:40 – Training your mindset like your body
35:20 – Women’s sport is growing, but we need allies
40:00 – Why girls drop out of sport—and how to change it
42:20 – Kylie’s final reflections and call to action

*Fuel your game the right way - Younify Active is offering 4TG listeners 10% off their high-quality supplements designed for athletes. Grab yours here 👉 Younify Active (https://younifyactive.com/)

Keep the Conversation Going

Follow 4TG on Instagram @4TG_podcast and share your own takeaways from this episode.

If this resonated with you, subscribe, leave a five-star review, and send it to a friend who believes in the power of women’s sport.

This episode was produced by The 32 Collective. Thinking about starting your own podcast or need support managing one? Come say hi on Instagram @the32collective_

In this raw and vulnerable episode, I chat with Robbie Turnbull, a decorated Aussie Rules player and the founder of Top Tier Footballer. Robbie opens up about the unintentional but profound pressure he faced from his father on the sidelines, and how this experience created a fear of making mistakes that followed him throughout his life. This conversation is an essential listen for every parent, coach, and athlete. Robbie shares how he eventually learned to shift his mindset from playing for external approval to playing for himself.

Key topics:

• The Crippling Effects of Sideline Pressure: Robbie's personal story of how his father's passionate but harsh feedback created a fear of mistakes and impacted his confidence.
• A "Car Ride Home" Warning: The lasting psychological damage of being berated by parents after a game and why a supportive car ride is crucial for an athlete's well-being.
• Beyond the Best Player: Why a fixation on reaching the elite level can cause athletes to give up on a fulfilling career at the state or community level.
• Identity Beyond Sport: The importance of building an identity outside of your sport to prepare for life after competition.
• The Power of Simplicity: Why having a simple trigger word like "See ball, get ball" can be a powerful tool for resetting your mindset and playing with instinct.
• Coaching in the Women's Space: Robbie shares why coaching female athletes is so rewarding, highlighting their eagerness to learn and grow compared to the egos often found in men's sports.
• Systemic Issues in Women's Sport: The need for better facilities, turf management, and smart scheduling to support the growth in women's games.

Key Takeaways:

• Your parents are your number one coach. The environment your parents create can either build or cripple your confidence, with a lasting impact on your life both on and off the field.
• Detachment is crucial for growth. Learning to detach your self-worth from your athletic achievements allows you to embrace mistakes as part of the journey
• Trust and belief are non-negotiable. As a coach, instilling care and belief in your athletes is the most important factor in helping them grow
• Coaching is about simplicity. The best coaches are concise communicators who don't overload athletes with information

Timestamps:

• 00:00 Intro: Robbie's journey
• 02:59 The impact of a competitive upbringing
• 04:35 Lessons from a footy career
• 07:30 The shift in his father's mindset
• 09:20 The power of an ally in calling out behavior
• 10:37 Playing for his dad vs. playing for himself
• 12:23 How pressure followed him into adulthood
• 15:19 Addressing negative sideline behavior
• 16:36 Behaviors that help athletes thrive
• 19:39 Unique pressures young women face in sport
• 21:17 The core message he would give his own child
• 22:28 Advice for his 16-year-old self
• 24:10 Robbie's coaching philosophy
• 26:55 Systemic issues in women's sport
• 30:41 How men can promote women's sport
• 34:59 A final message to parents and coaches

Find Robbie's programs, merch, and content on Instagram and TikTok at @thetoptierfootballer. Check out The Top Tier Footballer: Footy Sports Journal and use the code 4TG for a 25% discount on any purchase!

Follow the 4TG movement over on Instagram @4TG_podcast and join the conversation! If this episode hit home, please share it with a friend, subscribe, and leave a five-star review. Don't forget to check out our previous episodes with Fi Sanford on perfectionism and Danny Kennedy on mindset.

This episode was proudly produced by The 32 Collective. Come say hi on Instagram @the32collective_.

In this inspiring episode, we sit down with Kate Smyth, a former Olympian, marathon record-holder, and sports naturopath and nutritionist redefining what it takes to succeed. Kate shares her journey of reaching the highest level of sport at 35, along with the spectacular crashes from under-fueling and the mental toll on body and mind.

This is a must-listen for anyone who’s ever felt like they’ve “missed their run.” Kate reveals the mental strength needed to overcome setbacks, the role of visualisation and gratitude in her Olympic path, and how she now helps the next generation fuel properly for both performance and longevity.

Key topics include:

• Mindset is Everything: How commitment and visualisation helped Kate run a qualifying race that felt “smooth and effortless.”
• The Crashes: The physical and psychological fallout of under-fueling and overtraining.
• Holistic Nutrition: Why whole foods are essential not just for performance but hormonal and gut health too.
• Female Athlete Red Flags: Fatigue, niggles, irregular cycles.
• Busting Nutrition Myths: Why carbs are vital for body and brain.
• “18 out of 21”: A flexible framework for eating without guilt.
• Seeking Help: Why advice from sports-specific professionals matters more than social media or non-specialist GPs.

Why Listen?

• Learn how mental strength and nutrition unlock your potential.
• Spot red flags early before setbacks derail your career.
• Discover a balanced, sustainable approach to food that frees you from guilt.
• Be inspired by Kate’s resilience and proof that mindset triumphs over adversity.

Key Takeaways:

• It’s never too late: Kate became an Olympian at 35, proving dedication beats an early start.
• Listen to your body: Fatigue, injuries, or irregular cycles are clear signals.
• Fuel every system: Nutrition powers not just performance but hormones, immunity, and nerves.
• Detach self-worth from results: Kate’s best race came when she ran from gratitude, not pressure.

Timestamps:
00:00 Intro: From highs to lows
01:09 A country childhood & love for sport
04:04 Becoming an Olympian at 35
08:56 Setbacks & resilience
15:55 Under-fueling & insulin resistance
19:38 Visualisation & meditation
26:40 Mind-body connection
34:25 Fueling for longevity
39:08 Signs you’re under-fueling
45:55 Plant-based diets
47:11 Safe fat loss in-season
55:10 Nutrition myth-busting
56:46 The “18 out of 21” framework
58:50 Resources for education
1:00:23 Where to find Athlete’s Sanctuary

Connect with Kate & Athlete’s Sanctuary:
Learn more at athletesanctuary.com.au or follow @athletesanctuary on Instagram and Facebook.

Follow the 4TG Movement:
Find us on Instagram @4TG_podcast and join the conversation. If this episode resonates, share it with a friend, subscribe, and leave a five-star review.

Produced by The 32 Collective. Want help launching or managing your podcast? Say hi on Instagram @the32collective_.

Less than 10% of elite women's teams are coached by women. The real question is why? In this episode, we sit down with Liz Quinn, a leadership expert, former Navy officer, and co-founder of The W Club to uncover the hidden barriers holding female coaches back. Liz reveals the invaluable leadership lessons she learned in her military career and how they are now helping women in sport and business break through ceilings.

From her experience as a player and coach at the elite level, to her work creating a safe and inclusive space for all sports fans, Liz shares insights on authentic leadership, the problem with outdated coaching styles, and why "followership" is just as critical as having a title.

Key topics that are discussed include:

• The Military-to-Sport Pipeline: How Liz's career in the Navy provided her with a unique perspective on leadership, teamwork, and performance under pressure.
• The W Club: The inspiration behind opening Australia's only women's sports bar and why it's a vital, safe space for everyone who loves women's sport.
• The Female Coach Gap: A dive into why there are so few female coaches, exploring the lack of opportunity and the societal factors that hinder women's careers.
• Legacy vs. Inheritance: Liz's powerful reframing of leadership from being about personal legacy to leaving an inheritance for the next generation.
• Mindset Over Mechanics: Why training for the mental side of the game is more critical than physical skills, especially in high-pressure situations.
• The "Wife Drought": A discussion on how societal expectations and domestic responsibilities disproportionately affect women's ability to commit to demanding careers like coaching.

Key Takeaways:

• Authenticity is the most powerful leadership skill: The most effective leaders inspire commitment by being their genuine selves.
• Culture is a standard, not a rule: A team's culture isn't a top-down rule, but rather the collective behaviors that teammates hold each other accountable to.
• The female coach gap is a problem of opportunity: The lack of female coaches is not a reflection of their ability, but of a systemic failure to provide them with the same opportunities and development pathways as men.
• A player's role is not just a geographical spot on the field: but the story of how they help the team succeed, and every role is crucial to the team's purpose.

Timestamps:

• 00:00 The female coach gap
• 02:59 Liz's background
• 04:58 The W Club
• 08:50 The power of team sports
• 12:59 Leadership lessons from the military
• 18:59 Why the best player isn't always the best leader
• 26:54 The power of followership
• 31:54 The female coaching gap
• 34:49 The "Wife Drought" theory
• 37:25 One change for the AFLW
• 42:07 The impact of visibility
• 45:19 Women as umpires
• 48:52 Mentoring female coaches
• 50:57 Danger of poor feedback
• 58:56 What Liz would tell her 16-year-old self
• 1:00:52 Liz's hope for the future

Learn more about Liz Quinn's work by following her on Instagram @q_diz and her consultancy, Clutchleadership. Visit The W Club's home for women's sport at @thewclub_melbourne.

Follow the movement on Instagram @4TG_podcast and get involved! If this episode hit home, please share it with a friend who needs to hear it, subscribe, and leave a 5 star review.

This episode was proudly produced by The 32 Collective. Thinking about launching a podcast or already have one but need a hand managing it? Come say hi on Instagram @the32collective_.