Be prepared: Surviving your Period on an Expedition. Welsh language episode of Unapologetic.

Imagine this: you’ve trained for months, nailed your nutrition, perfected your sleep, and you’re finally setting off on the biggest adventure of your life — an expedition. But just as you're hitting your stride, your period arrives. Sound familiar?

Let’s be honest — it’s more than just bad timing. For many women and girls, managing their period can feel like an invisible barrier in sport and adventure. Fear of leaks, the discomfort of cramps and unpredictable cycles can all knock our confidence every month. Too often, our world isn’t designed with menstrual health or cycles in mind — so we’re left making compromises, saying no to amazing opportunities and apologising much too often!

But it doesn’t have to be that way.

In this episode, Elin and Celyn are joined by Dr Mabli Wyn Davies, a doctor and researcher who’s spent years exploring how to better understand and manage our menstrual cycles — especially in high-performance and expedition settings. Together, they dive into the science of the menstrual cycle, share practical tips for training and adventuring on your period, and break down your options for delaying or stopping your period when needed.

This is your toolkit for taking back control of your cycle — so your period is never the reason to hold you back from your next adventure.

Dychmyga hyn: rwyt ti wedi hyffroddi am fisoedd, wedi perffeithio'r deiet a gwella dy gwsg a nawr rwyt ti ar fin dechrau ar dy antur fwyaf hyd yn hyn- alldaith! Ond, unwaith rwyt ti ar fin cymryd y cam gynta', mae dy fislif yn dechrau! Swnio'n gyfarwydd?

Mwy nag amseru gwael yw hyn. I lawer o ferched a menywod, mae rheoli ac ymdopi ar ein mislif yn rhwystr anweledig yn y byd chwaraeon ac anturiaethau. Mae'r ofn o ollwng, poen y crampiau a chylchredau anrhagweladwy i gyd yn gallu arwain at ddiffyg hyder bob mis. Yn anffodus, dydy ein byd heb ei ddylunio gyda'n cylchred fislifol mewn golwg- felly mae gofyn i ni gyfaddawdu, dweud na i brofiadau anhygoel ac ymddiheuro yn rhy aml.

Ond does dim rhaid i bethau fod fel hyn!

Yn yr episod yma, caiff Elin a Celyn gwmni Dr Mabli Wyn Davies sy'n ddoctor a ymchwilydd brwd sydd wedi treulio blynyddoedd yn dysgu sut i ddeall a rheoli ein cylchred yn enwedig yn y byd chwaraeon ac alldeithiau. Maent yn trafod gwyddoniaeth y gylchred, cyngor ymarferol am hyfforddi a chael antur ar eich mislif ac yn trafod yr opsiynau sydd ar gael i oedi neu atal y mislif os oes angen.

Dyma'r cyngor sydd ei angen arnat i reoli dy gylchred - er mwyn sicrhau nad dy fislif yw'r rheswm rwyt ti'n dweud 'na' i'r antur nesa'!

Linc i bapur ymchwil Mabli

Link to Mabli's research paper:

https://jwomenssportsmed.org/index.php/jwsm/article/view/66