4TG
4TG (For The Girls) is the podcast empowering the next generation of female athletes to build confidence, break barriers, and thrive — in sport and in life. Through real, raw conversations with elite athletes, coaches, and changemakers, we share the stories, tools, and inspiration young women need to chase bold goals and shape the future of women’s sport.
4TG
From Setbacks to the Olympics: Kate Smyth on Mindset, Fueling & the Power of 'The Athlete's Sanctuary
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.
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Stay connected with us on Instagram at @4TG_Podcast.
For brand collaborations or sponsorships, reach out at kylie@4tg.com.au.
Production Credit: Edited and produced by @the32collective_ / https://www.the32collective.co/