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Tough Girl Podcast

Tough Girl Podcast

By: Sarah Williams
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The Tough Girl Podcast is all about inspiring and motivating YOU! I will be interviewing inspirational women from around the world, who've faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Social Sciences
Episodes
  • Dr Irene Molina-Gonzalez - Running Beyond Burnout and Finding a New Purpose

    Dr Irene Molina-Gonzalez - Running Beyond Burnout and Finding a New Purpose
    Jun 30 2026
    Irene is a sports scientist, endurance coach, and ultra-runner originally from Spain, now based in the UK. She moved to the UK in 2013 to pursue a Master's degree, intending to stay only briefly, but quickly fell in love with the country and never left. Her journey into ultra-running was entirely unplanned. She only started running consistently in 2017 during her PhD in Neuroscience, initially as a way to cope with academic stress. Distances gradually increased, and without even realising ultramarathons existed, she found herself constantly curious about how far she could go. Once she ran beyond 21 km, something clicked—and she never looked back. Running became both a coping mechanism and, at times, a source of imbalance. A combination of PhD stress, under-fuelling, disordered eating, and overtraining led to injury after her first ultramarathon in 2021. While challenging, that injury marked a turning point. Although her academic career appeared highly successful from the outside, Irene was experiencing severe burnout and quietly drifting away from neuroscience. In January 2023, she left academia altogether after a period of profound burnout. Ultra-running remained a constant during this time and ultimately helped her rebuild. By then, she had already completed coaching and sports rehabilitation qualifications, and the transition into applied sport felt natural. She founded Train4BodyMind, combining science, performance, and a more holistic approach to endurance sport. Later that year, Irene began a second MSc in Sport and Exercise Science and Medicine, while simultaneously building her coaching business and working in a physiotherapy clinic. Throughout this journey, she became increasingly aware of a major gap in sports science: the lack of research and evidence-based guidance for women. While searching for answers about her own body, she realised how little research existed on female endurance athletes—particularly in ultra-running. This led her to investigate how the menstrual cycle affects performance in female ultrarunners, an area that had been largely overlooked despite the extreme demands of the sport. Today, Irene is passionate about supporting women in endurance sports through evidence-based coaching and education. She is particularly focused on countering the widespread misinformation surrounding women's physiology and rigid cycle-based rules, which often create fear rather than empowerment. Her work aims to help women understand their bodies better, train with confidence, and use their physiology as a strength rather than a limitation. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Originally from Spain, now living in Edinburgh, Scotland in the UKWorking as a running coach for women, specialising in ultra marathons Being a sports scientistic and science nerd Her early years growing up in SpainDeveloping an eating disorder and spending time in hospital Not being able to get involved in sports Getting into running when she moved to the UKStarting her Neuroscience PhD in 2017Wanting to do an ultra marathon Becoming addicted to the ultra distances Experiencing burnout Deciding to do a shift in her career and move into coaching Getting into running to be able to disconnect Being an ultra runner before she knew about ultra marathons Using running to help manage stressNot fuelling enough during running and dealing with niggles and injuries Being very alone and not having support around herGetting injured and having to stop running The turning point in her lifeWorking with a physiotherapist Starting to study coaching ultra marathons Losing the attachment with her career and starting a different path Leaving academia, her job and becoming unemployed at 33 years old Learning how to coach herself Going deep into the science of ultra runningStudying for her masters in Sports Science Researching into the menstrual cycle and ultra runnersWhy the menstrual cycle is a health markerDr Stacy Simms - Tough Girl Podcast episode Coaching women on an individual basisThe importance of educating women about periods and menstruationRacing in Snowdonia Ultra Trail Snowdonia (UTS) Getting the balance right with training and workBeing organised and the importance of knowing what you are doingDoing strength training and why it's non negotiable for a runnerBreaking down the training into different phases and periods The final phase and tapering Making training work for herVisualising what can go wrong and right ...
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    34 mins
  • Helen Spencer – Vet, Polar Explorer & South Pole Ski Adventurer

    Helen Spencer – Vet, Polar Explorer & South Pole Ski Adventurer
    Jun 23 2026
    Meet Helen Spencer, a veterinarian from Kent who swapped clinic life for the extremes of the world. From hiking in Afghanistan, Mongolia, and Yemen to caring for orangutans in Borneo, Helen has chased adventure across the globe. In this episode, she shares her journey to ski the last degree to the South Pole, including: Training, kit prep, and polar skills coursesThe physical and mental challenges of long polar expeditionsCoping with loss, vulnerability, and finding strength on the iceLessons in perseverance, confidence, and small steps toward big dreams Helen's story is a testament to courage, resilience, and pursuing your goals—even when the journey is long and demanding. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is HelenBeing based in KentGrowing up on a farm and having a lot of freedom Becoming a vetWanting more adventure Working for the charity: World Wide Veterinary Service In her free time loving to travel Leaving school and travelling with her backpack, and staying in hostels Starting to do a few solo and group expeditionsHiking in Afganistan, Madagascar, Mongolia, Yemen, Palestine, North KoreaRecently skiing the last degree of the South Pole Building her confidence with travelling Earning enough money to go f www.interrail.eu/enHaving a budget of £10 per daySpending time in Borneo looking after OrangutansBeing a shy, farm kid growing up and being better with animals than people Having 5 years at university Having a neighbour who had a zoo and spending time helping out at the zooKnowing what she wanted to do when she was 5Building internal confidence Hiking in Afganistan's Wakhan Corridor Why expedition are about the people you meet as well as where you goGetting the balance right between being social enough but also having time for herself Needing time out and making sure she has her own tentHaving a 10 day tolerance on expeditions Her goal to ski to the the pole in Antarctica and where the dream came from Being fascinated by polar history A week long polar skills course in Finse, Norway Needing a challenge - being in bad mental and physical health Taking some time out after selling her veterinarian clinic in LondonHaving a year to get in shape Training at the Altitude Centre in London Not being able to test her kitReceiving a lot of help and advice Heading to Loughborough Elite Sports Centre to have her fitness tested Dr Amelia Rudd Heading over to Antarctica and what it was like Antarctic Logistics Expeditions (ALE)Being out on the ice and why it was like being out on the open ocean Pulling the pulk at altitude on the ice Why it was a physical challenge but also a mental challenge Her way of coping with difficulties Wanting to feel small Being there mid summer, when the sun never sets.Rainbows and halos forming around the sunBeing able to move forward after the challengeTrying to cope with the loss of her parents in an accident, 2 weeks before she was due to be married Being in a dark place Coping by being on her own and doing physical endurance Wanting to be broken down and feel vulnerable Getting to the pole and why it was hugely emotional Why it meant everything to her Kick onFundraising £20K in memory of her mum who had Parkinson'sGaining confidence, a bit more self assurance and pride. Spending 3 weeks in Antarctica, and skiing for 8 days Tent life…Going to the loo! Code Brown! Pooing in a bag and packing out your poo.The worst bit of the expedition and having to leave your warm sleeping bagHow to connect with Helen on Social Media Final words of adviceSome dreams can take timeTaking small steps and trying the thing you want to doHer mantras in life…. "Don't be a dick to yourself", "Don't be a dick to others" and Don't be a dick with our environment" Social Media Instagram: @adventure_vet_spence Justgiving: www.justgiving.com/page/helen-spencer-1728903029666
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    45 mins
  • Dr. Shawna Pandya – Canada's First Named Female Commercial Astronaut & Space Medicine Pioneer

    Dr. Shawna Pandya – Canada's First Named Female Commercial Astronaut & Space Medicine Pioneer
    Jun 16 2026
    Meet Dr. Shawna Pandya, Canada's first named female commercial astronaut and a leading figure in space medicine. From emergency medicine to aquanaut missions and suborbital research flights, Shawna has trained to thrive in some of the most extreme environments on Earth—and soon, in space. In this episode, she shares her journey from a childhood inspired by Dr. Roberta Bondar, through neuroscience and medical training, to testing spacesuits in zero gravity and completing multiple NEPTUNE aquanaut missions. We dive into: The challenges of spaceflight on the body and mindThe "RIDGE" framework Radiation, Isolation, Distance, Gravity, EnvironmentUsing emergency medicine, diving, and piloting to build operational readinessMaintaining balance, avoiding burnout, and living a life aligned with valuesPreparing for her upcoming flight with Virgin Galactic Shawna's story is a masterclass in perseverance, curiosity, and aiming for the stars—literally. *** New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x *** Show notes Who is Shawna Being Canada's first named female Astronaut Her early years and growing up in the 90sWanting to be an Astronaut since she was a child and being inspired by Dr. Roberta BondarSimplifying things Wanting to follow in her footsteps Doing a neuroscience degreeThe influence of her parents Girl Guides of Canada Doing outdoor education during junior high and building her spirit of adventure Inheriting her work ethic from her parents - thinking the normal work day was from 7am to 10pmSharing her goal and telling people what she wanted to achieve Taking a family trip to Australia at 12 years old and being obsessed with the Southern Night Sky Not knowing if it will work out or not - Having to love the grind and the journey Keeping focused on the goal Not letting other people opinions stop her Her parents wanting her to have a realistic career ambition The roadmap included medicine After doing her undergrad in neuroscience and applying for medical schoolHaving a back up plan - just in case International Space University - Masters Program Asking medical school for a deferral Doing an internship at the European Space Agency European Space Centre and making a meaningful contribution to space medicine Dealing with criticismHaving balance in her life and not suffering from burnout Pursuing the trajectory as a research astronaut - and still maintaining her clinical hours in emergency medicine Work life balance Why she does't burn outLiving her life according to her values Having complete control over her schedule Being surrounded by good peopleFinding fulfilment and loving what she doesBeing inspired to be a better version of herself everyday Fitness and health in space Bone density and muscle mass Space Medicine The challenges of space flight environment and why it's trying to kill you The "RIDGE" Framework short for Space Radiation, Isolation and Confinement, Distance from Earth, Gravity fields, and Hostile/Closed Environments.Altered day night cycles - 1 sunrise/sunset every 90 mins - 16 sunrise - sunset cycles per 24hr period every and how it interferes with your sleep cycleMicro-gravity and how it affects your bodily systems Physical activity as therapy and using it as a way of investing in herself. The days she doesn't make it to the gym Needing to change something up - or end up burning out Learning diving skills and spending time underwaterLooking for transferable skillsBeing operational good and a good team mateOperational environments: - emergency medicine, diving, sky diving and piloting The importance of having aqua-naught experience Going on 2 NEPTUNE Missions NEPTUNE (Nautical Experiments in Physiology, Technology and Underwater Exploration)Building her space flight readinessLearning to handle stress in challenging situations Why there is no room for ego Using emergency medicine as an example Escalation patterns of communication Question - Suggestion - Statement - Command Why there is a time and place for everything If everything is urgent - nothing is urgent!Urgency fatigue - not knowing what do firstBeing aware of what tools you have at your disposalHigh risk - high reward scenarios The countdown to flight Since 2021 - the launch of private companies into space Going to space for research What kind of astronaut do you want to be?Being a research astronaut Training flights as a team - and getting to fly with her good friendsKellie Gerardi Dr. Norah Patten Figuring out ...
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    46 mins
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I love this podcast and would wholeheartedly recommend following there is something for everyone! Whether you want to listen to cyclists, hikers, swimmers, rowers, mums, grandparents, every time that I listen I’m inspired and have more ideas and gets
Me one step forward in my own adventures.

Inspirational and amazing

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