Tough Girl Podcast

In this episode of the Tough Girl Podcast, I'm joined by Starre Vartan — science and environment writer, author, and lifelong question-asker whose work sits at the powerful intersection of the human body and the natural world.
With a background in geology and biology, Starre began her career as an environmental geologist before pivoting into journalism to tell the stories behind the science. Over the past 15+ years, she's written for publications including National Geographic, Scientific American, The New York Times, The Washington Post, and New Scientist, becoming known for her ability to make science both rigorous and deeply human — especially when it comes to women's bodies.
We dive into Starre's latest book, The Stronger Sex: What Science Tells Us About the Power of the Female Body, a myth-busting, research-driven celebration of women's endurance, longevity, adaptability, and strength. From the messages girls receive about their bodies at a young age, to puberty, bone density, menopause, and why women often excel in endurance sports, Starre unpacks the science that has been overlooked — and what it means for women's health, sport, and everyday life.
We also talk about Starre's upbringing between Australia and the U.S., the influence of her formidable grandmother, growing up active and outdoors, and how reconnecting with strength training later in life has left her feeling more powerful than ever. This conversation is about listening to your body, trusting its wisdom, and reclaiming strength — physically, mentally, and scientifically.
If you've ever been told women are the weaker sex, this episode will change how you think about the female body forever.
***
 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 Starre
Working as a scientist journalist focusing on women's health recently 
Being based in a beach town south of Sydney, Australia 
Growing up in NYC
Being a dual citizen with Australia and America 
Book: The Stronger Sex: What Science Tells us about the Power of the Female Body 
The dedication to her grandmother -the strongest women's she's ever known 
Growing up with her grandmother 
Doing her age appropriate chores; stacking wood, working in the garden, being involved and active in the running of the house 
The messages that young girls receive about their bodies from a young age
Heading off into the woods to go on adventures 
The lessons learned from her grandmother 
Muscles and bone density for women and why puberty is such an important age for girls 
Puberty in girls and athletics 
The knowledge gap for women in sports
Women, endurance and the longer races
Differences between all human beings 
The science and muscle and getting surprising results
Women's body fat and location 
Visiting Japan to research longevity 
How women's body handle diseases
The risks that men take 
Finding purpose in life and figuring out your life goal 
Making changes in her own life
Starting to weigh lift 3 years ago
Can you grown bone once you are at the stage where you have more extreme bone loss
Bone loss in women during menopause
Prof Belinda Beck 
Feeling empowered by lifting heavy weights
Becoming a stronger runner and dancer
Starre's ultimate life goal and purpose 
Using AI in scientific ways
Wanting to be as strong as her grandmother
How to connect with Starre online 
Starting a new newsletter—Palimpsest of Flesh
Vodcast
Words of advice and wisdom for the stronger sex 
Reflecting back on life in her 20s
Listen to your body and the wisdom it holds
 
Social Media
Website: starrevartan.com
Instagram: @starrevartan
Bluesky: @starrevartan.bsky.social
Patreon: https://www.patreon.com/c/starrevartan/membership

From ultra-light hotel bikepacking on a road bike to six-month expeditions in remote regions on a heavily laden hybrid, Emma has experienced nearly every form of bike travel, including ultra-endurance racing.
She is a passionate advocate for slow travel as a means to reconnect with nature, embrace minimalism, and discover alternative ways of living. Her travels have shaped a deep commitment to sustainability, wild camping with minimal impact, and challenging the idea of nature as a park or playground, separate from our everyday lives. You can sign up to her newsletter for monthly updates and tips.
She is particularly keen to empower others, especially women, to embrace solo adventures, and she shares both practical guidance and philosophical reflections through her writing and events. 
***
 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 Emma
Working as a cycling journalist and tour guide
Moving around a lot and not really having a home base
Currently writing a guidebook on French Guiana 
Having a normal childhood and not being particularly sporty 
Growing up in France and starting running at 16 
Running and rowing throughout university 
Taking a gap year after university and heading to South America in 2016/2017
Fundraising for 6 months before starting from Ushuaia and heading to Lima in Peru.
Having a very small/tight budget 
Wild camping as much as possible 
What it was like on the trip - starting in January and dealing with prevailing winds all the way
Travelling in a group of 3 and what it was like
Being totally tolerant for a month
Doing a few more little trips, before heading with her partner on a European cycle trip
Journaling on the trip and writing a little bit each evening 
Her bike set up and how it's changed over the years
Getting a vintage road bike, a carbon road bike, a gravel bike….
Dealing with saddle sores
Brooks Leather Saddle
Planning and logistics 
Spreadsheets….
Route planning and starting with google, to find official routes, or to see if other people have created a route
bikepacking.com
komoot.com
Thoughts on being brave
Managing personal fears
Encountering risk in everyday life
Following gut instinct 
Moving away from being a nice girl
Travelling on your own
Being allowed to change your mind
Deciding to do more cycling competitions 
Ultra races and why the winners are the ones who sleep the least
Trying out new challenges
How expensive ultra endurance races can be
The joy of long trips and how it can change your perspective of time 
The dream 6 month to a year trip
Wanting to go back to South America or cycling from Europe to Asia
Being content with taking her time on trips
The cycling guidebook about French Guiana.
How to connect with Emma online
Final words of advice for other women who want to go on adventures and discover more of the world
Do it in a simple and gradual way.
The power of keeping it simple 
 
Social Media
Website: www.emmakarslake.com
Newsletter: www.emmakarslake.com/newsletter
Insta: @emma_up_cycles
Linkedin: Emma Karslake

Lorraine Lewis is the Co-Founder and CEO of The Lewis Foundation, an award-winning cancer charity providing free gift packs and ongoing support to adult cancer patients across 17 hospitals in the Midlands. Founded from lived experience, the charity has become a lifeline for thousands of people diagnosed with cancer.
Beyond her role as a charity leader, Lorraine is a highly sought-after motivational speaker, inspiring audiences ranging from school children to corporate professionals. She has delivered talks for organisations including The Eden Project, the European Chartered Institute of Fundraising, and AJ Bell, sharing powerful messages of resilience, purpose and hope.
Lorraine's remarkable journey has captured national attention. She has been featured in publications such as The Sun and HELLO! Magazine, and has appeared on Channel 4 News, highlighting her work and personal story.
Her dedication to community service has been recognised through numerous accolades, including the HELLO! Magazine Inspiration Award, Great British Entrepreneur Award, and the prestigious Prime Minister's Point of Light Award. In recognition of her services to cancer, Lorraine was recently invited to meet Their Majesties The King and Queen.
In addition to her charitable work, Lorraine is an author, with her memoir Dare To Dream chronicling her journey from lawyer to charity founder. She also hosts the podcast "See Through The Big C", amplifying the voices of those living with cancer, their loved ones, and healthcare professionals.
A passionate artist, Lorraine discovered her love for art in her forties and continues to explore creativity alongside her enthusiasm for fitness, including HYROX competitions, running, and ultra-distance challenges—living proof that it's never too late to dream, create, and push beyond perceived limits.
***
 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 Lorraine
Being based in Northampton
Co-founder of The Lewis Foundation which supports cancer patients in hospital  
Writing her book, 'Dare to Dream' 
Her early years growing up 
Not being sporty and always trying to get out of PE
Being into reading and writing 
Her dream of wanting to become a barrister
Being supported and encouraged by her parents
Her determination and resilience 
Not knowing how she would achieve her goals 
Doing old school research by heading to the library
Creating her own opportunities to gain the experiences she needed 
Doing the Bar Vocational Course 
Not having time for sport or physical activity 
£50k of student debt….
Being determined to make it happen
Dealing with challenges and changes
How it changed their life
Starting to question everything and why there must be more to life
What can be done?
Wanting to make people feel better
Dealing with cancer, death and grief
Supporting people with cancer
Bringing joy to peoples days
Getting into fitness and ultra running to raise funds for the charity
Deciding to sign up to do a Tough Mudder (Obstacle Run) 
Wanting to push herself more physically and step outside her comfort zone 
Running out of money for the charity
How Mike supported the charity with a £50k donation 
The kindness of strangers 
Deciding to take on the 3 Peaks Challenge 
Taking on more and more running challenges
Being consumed by the Lewis Foundation and starting to neglect herself
Rat Race 
The Wall 
Discovering Hyrox 
Getting back on her feet and being more active and more healthy 
Starting to feel stronger mentally and more resilient to handle challenges
January 2025 - and doing her vision board and goals for the year
Deciding to sign up for the 70 mile race
Not training for the ultra in the best way…
Being at the start of the race 
The struggle during the race and crossing the finishing line
Feeling physically broken but knowing it was her mental resilience that got her across the finish line
The mental side of running 70 miles
Setting a big challenge for 2026
Taking on a 100 mile ultra! The Rat Race Castle to Castle 
The Lewis Foundation will be celebrating it's 10th Anniversary in 2026 
Starting to follow a specific running program 
Being pushed in her training
Making sure to eat better 
The challenges of fuelling while being coeliac 
Feeling in a much better place physically 
Needing to exercise at 6am
Training about 35 hrs a week
What is the race strategy….
Breaking down the training 
Fuelling her training and needing to eat more 
Not being afraid to consume food—especially carbs
Taking supplements to help with iron levels 
Creatine and omega-3
The benefits of hiking poles/sticks
Rotating trainers
The financial impact of taking on challenges/runs etc
How to connect with Lorraine on social media
Podcast: See through the big C 
Final words of advice 
The importance of living your life 
Make the most of the time we have on this planet
 
Social Media
Website: www.lorrainelewisbcah.co.uk 
LinkedIn: www.linkedin.com/in/lorraine-lewis-bcah 
Youtube: @Seethroughthebigc 
Instagram: @lorraine_lewisbca
Book: Dare to Dream

Alex is a qualified International Mountain Leader, Polar Guide, and a professional Photographer based in St. Moritz, Switzerland. From scaling the world's highest peaks to leading expeditions in the Arctic and Antarctica, she thrives where the wild meets the extreme.
Her passion for high-altitude exploration took her on a relentless quest; climbing the highest mountain on every continent, culminating on the summit of Mt. Everest in 2018. She became the first ever Hungarian to climb the Seven Summits. This journey ignited her mission to guide others through the raw beauty of the mountains and beyond.
In the winter, she guides private snowshoe and fat bike around St. Moritz; in the summer, she leads exhilarating hiking and mountain biking adventures across the Alps. Between her Alps seasons, she's found working in the Polar regions (Antarctica: guide, zodiac driver, lecturer and lead crevasse rescue guide. Arctic: guide, zodiac driver, lecturer and polar bear guard)
Her expertise extends far beyond Europe, guiding bespoke expeditions across the globe.
An endurance athlete at heart, Alex is always chasing the next adventure—whether Polar ski crossing, racing mountain bikes, or pushing limits in the mountains.
As a professional photographer and drone pilot, she uses her lens to capture the world's most remote landscapes, advocate for environmental conservation, and document the stories of the Polar regions. Her work is deeply inspired by mountains, polar history, pioneering female explorers, and the delicate balance of nature.
In her recent book: Beyond the Seven Summits: Finding Strength Where the Air is Thin, Alex shares her experiences of climbing these mountains, and she also explores the journey that shaped who she is today: all the highs and lows. I hope to bring these peaks closer to readers by including short historical notes alongside each climb and sharing everything she learned along the way. The book is also rich in photographs, helping to bring both the stories and these beautiful mountains vividly to life.
First TGP episode - August 25th 2020 - Alexandra Nemeth the first Hungarian to climb the 7 summits! 
***
 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 Alex
Being born in Hungary, but spending most of her adult life in the UK
Deciding to move to the Swiss Alps to work as an International Mountain Leader
Climbing the 7 Summits and becoming the first Hungarian to do so
Coming on the Tough Girl Podcast - August 25th 2020 
What's been the biggest changes over the past few years 
Making the decision to move from the UK to Switzerland 
Having a plan to live in the mountains 
Waiting for the right opportunity. 
Packing up her car in 2020
What life has been like in Switzerland 
Being a qualified Mountain Bike Guide 
The Next chapter in her life
Becoming an International Mountain Leader (IML)
Working 2 part time jobs to make a living 
Finding a community in Switzerland 
Ending up doing things on her own 
Needing to prioritise herself and gaining her qualifications 
Focusing on navigation 
The 4 stages of the IML 
Becoming a polar guide 
Getting a job on an expedition ship 
What is ship life like?
Documenting her journey in a book!
Connecting with nature can be incredible powerful
Dealing with her fears, most noticeably her fear of heights
Choosing to heal in nature 
Turning her passion into a job
Putting together expeditions to Peru
Keeping it fun and exciting 
Planning for adventures and expeditions 
How to start and why you need to build things up
Being on a ship for the next 2 months
International Women's Day 8th March 2025
Free Snowshoe Tour for Women!
Doing a hut to hut tour!
Teaching women winter survival skills
How to connect with Alex on social media 
Advice who want to follow their dreams and passions
Don't let excuses stop you on your way. Stay on the path, even if you have to slow down. 
Live your life without excuses! 
 
Social Media
Website alex7summits.com 
Instagram @alex7summits 
Email: [email protected]
Book: Beyond the Seven Summits: Finding Strength Where the Air is Thin

Bonita Norris became the youngest woman to reach both the summit of Mt Everest at just 22 and the North Pole at 23, and her story is nothing short of extraordinary. In this episode, she shares the journey that took her from school trips in North Wales to climbing some of the world's highest peaks, navigating extreme environments, and pushing the limits of what's possible.
Bonita reflects on the early steps that built her career in mountaineering—starting with beginner climbing courses, funding her expeditions, and preparing for the Himalayan peaks. She opens up about the mental and physical challenges of summiting Everest, managing fear in remote and hostile environments, and how these experiences shaped her life and perspective.
Now a mother of two, Bonita also discusses how she balances adventure with family life, inspiring her children to embrace courage and curiosity. From attempting K2 to climbing the Matterhorn after an eight-year hiatus, she emphasises the importance of showing up, trusting the process, and meeting opportunity with determination.
Whether you're chasing literal mountains or metaphorical ones in your own life, Bonita's insights, lessons in bravery, and personal stories will motivate you to take the next bold step.
***
 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 Bonita 
The youngest person to have reached both the summit of Mt Everest (age 22) and the North Pole (age 23)
Book: The Girl Who Climbed Everest (2022) 
Mother of 2 children
Growing up and her early years 
Going on a school trip to North Wales and loving every moment of hiking in the mountains 
Finishing her A'levels and going off to South America to climb to Machu Picchu at 18
Not realising she could make a career out of mountaineering
Alison Hargreaves's dying on K2 in 1995 
Mothers and taking risks
Being in her 2nd year at university and going to a mountaineering talk at the Royal Geographical Society 
Realising that she wanted to climb and wanting to climb Mt Everest 
I don't know how, but I'm going to make it happen
Being inspired and maintaining the inspiration/motivation
Why it felt so meaningful 
2 years - 24 months to gain the skills, knowledge and funding
Starting with a beginners climbing course
Working backwards from her goal
Completing the smaller milestones and trusting in the process
Funding and paying for everything
Heading off on her first Himalayan Expedition - Manaslu (eighth-highest mountain in the world at 8,163 metres (26,781 ft))
Getting a job, using her student loan and receiving a grant from her university
Having 6 months to find £50k to join her team going to Everest.
Getting out of bed bad making another call
Speaking with Capital FM on the radio
How everything turned around
Getting the money, getting the sponsorship
Why you don't need to be an Olympic Athlete to climb Everest 
Why you need to work on the actual problem - don't work around the problem 
Fitness before heading of to Nepal 
Doing multi-days of training without rest
If you want to get good at climbing mountains, climb mountains
Reflecting back on the experience 
Worrying about what may go wrong on the mountain
Reaching the summit and how it's changed her life
Understanding the risks at 22
Thoughts on letting her children climb Everest
Climbing Everest with her daughter in the future
Attempting to climb K2 and managing fear in remote, hostile environments
Encouraging bravery and courage in her children 
Climbing the Matterhorn in 2025 after 8 years off climbing 
Not knowing if she would still enjoy it
Taking the time to figure out what is next
How you can connect with Bonita
Final words of advice 
Put yourself out there and luck will meet you half way 
You have to show up
 
Social Media
Website: www.bonita-norris.com 
Linkedin: Bonita Norris