The Fuelled Female

You’ve been told to eat more to fuel your training… But instead you’ve gained weight, felt puffier, more inflamed, and more frustrated — and now you’re questioning whether this actually works for you. In this episode, I break down why eating more isn’t always the solution — and why eating properly is . We dive into: What energy availability actually means (in plain English) Why you can eat high ca...

So many women train hard, eat “well,” stay consistent… and still finish a 12-week block feeling frustrated, flat, or disappointed. This episode is about why . In this honest, tough-love but supportive conversation, I break down what 12 weeks of focused training and fuelling actually looks like — not the Instagram highlight reel version, but the real physiological and psychological process your bod...

How to Fuel When You Train Hard (Without Losing Performance) If you listened to “Why You’re Doing All the Right Things and Still Not Seeing Results” and thought, “Okay… that’s me. But what do I actually DO?” — this episode is for you. This is the how . Not a diet. Not a reset. And definitely not another “eat less, move more” plan that ignores how hard you actually train. This episode is for the wo...

You train hard. You eat well. You’re consistent. So why does it feel like your body isn’t changing — or even going backwards? In this episode, I’m breaking down why doing “all the right things” on paper doesn’t always lead to results when you’re a high-training woman. We talk about: Why move more, eat less has a threshold What actually happens when training volume stays high but fuel drops Low ene...

January isn’t hard because you’re unmotivated. It’s hard because most women start it already depleted. Less sleep. More food. More socialising. No routine. Yet we expect ourselves to suddenly train hard, eat perfectly, and “get our life together” overnight. In this episode, I’m breaking down: Why January feels heavier than expected Why motivation isn’t the problem How to rebuild routine without bu...

If you’re listening to this in the strange in-between week after Christmas, feeling a bit off-rhythm, ungrounded, and not quite ready to go full January mode, this episode is for you. In this episode, I’m sharing how I approach the week between Christmas and New Year as a foundation week , not a transformation week. We talk about: Why January is often set up for failure The two types of people thi...

Why You’re Gaining Weight While Running More (And How to Fix It Without Stopping Running) If you’ve increased your mileage, started training for a race, or added more running into your week… and instead of feeling leaner or fitter you feel puffier, heavier, more inflamed, and more tired — this episode is for you. This isn’t a discipline problem. And it’s definitely not because running “makes you g...

This episode is for every woman who struggles with December the pressure, the break in routine, the food guilt, the fear of losing progress, and the overwhelm of trying to “stay on it” while also wanting to enjoy life. I’m sharing my honest experience of what December used to look like for me: the restriction, the avoidance, the anxiety around food and missed workouts… and the journey that’s allow...

In this episode, I’m breaking down what actually gets you results in the gym — the truth most women never get told. If you’ve been training hard but not seeing the physical changes you want, it’s not your discipline. It’s your strategy. We cover: Build vs. cut phases (and why most women skip the build) Why training has to match your goals The real glute-growth formula Reps, sets, rest, tempo &...

If you train hard but have PCOS, you’ve probably been given advice that feels completely at odds with your lifestyle — cut carbs, reduce stress, eat “clean,” and keep everything low and slow. But here’s the truth: Most PCOS advice is built on sedentary women… not women who lift, run, do Hyrox, or train like athletes. In this episode, Poppy breaks down why the traditional PCOS guidelines often make...

This week, I’m talking about the part of endurance training that no one prepares you for: what happens after the race is done. Not the taper, not the fueling, not the pre-race panic… but the weird little void your body and brain fall into once the adrenaline fades, the soreness hits and suddenly you don’t have a next goal lined up. Two days after my 56km ultra, I’m bloated, inflamed, exhausted and...

This week, we’re diving into one of the most misunderstood topics in female health: birth control. In a world that celebrates “natural cycles” and cycle syncing, it’s easy to feel lost — or even guilty — if you’re on the pill, coil, implant, or injection. But birth control isn’t the enemy. It’s a tool — one that gives women choice, freedom, and control over their bodies. In this episode, I unpack...

In this episode, I break down what creatine actually is , how it works , and why every woman who trains hard, runs, lifts, or just wants to feel sharper should be taking it. We’ll cover:💥 What creatine does in your body🧠 The benefits for strength, performance and brain health👩‍🔬 Why women benefit from it even more than men🥤 How to take it (and when)🚫 Why it won’t make you bulky, plus what it...

Most women go through 400+ cycles in their lifetime — and yet, no one ever really teaches us how it works. In this episode, I break down the menstrual cycle phase by phase — what’s happening hormonally, how it impacts your training, recovery, mood, and nutrition — and how to finally work with your body instead of fighting against it. You’ll learn: ✨ The four phases of your cycle and how they affe...

In this episode, we’re talking all things Type A personality, what it actually means, how it shows up in training, work, and life, and how to stop burning out from trying to do it all. If you’re the girl who can’t switch off, who finishes a big project or PB and immediately asks, “Okay, what’s next?” this one’s for you. I share my own story of full-on burnout in Dubai (two jobs, marathon training,...

This week on The Fuelled Female , I’m deep diving into my full ultramarathon supplement stack — what I take, why I take it, and the research behind each one. This isn’t a “buy everything I take” episode. It’s about understanding your own physiology as a woman with a high training load — why you might need more magnesium, creatine, or omega-3s than you think, and how stress, hormones, and training...

Why You’re Bloated: What Gut Issues Really Mean (And Why It’s Not About Food Alone)** Most women think bloating means they ate the wrong thing. But what if it’s actually your body whispering that something deeper needs to change? In this episode, I open up about the worst gut health phase of my life — when I moved to Dubai, trained through stress, lived on caffeine, and ignored every sign my body...

Ever wondered how to actually balance running, lifting, and recovery — without burning out? In this bonus episode, I’m breaking down exactly how I structure my hybrid training week as I prep for my upcoming 60K ultra. I’ll walk you through what my runs and gym sessions look like, how I use rest and deload weeks to my advantage, and why no one else’s plan (not even mine!) will ever work as well as...

Description: This episode isn’t about running faster — it’s about building better habits . After taking 35 minutes off my marathon time (from 4:12 → 3:37), I’m breaking down exactly what changed — not just in my training, but in my mindset, fuelling, and recovery. Inside this episode: 🏃‍♀️ How I went from generic “guidelines” to a personalised strategy 🥯 Why fuelling smarter, not more, transform...

Today I’m diving into the science (and real-life truth) behind the statement: 🧠 “Women are not small men.” You’ve probably seen that line flying around social media — but what does it actually mean for how you train, fuel, and recover? In this episode, I’m breaking down: Why you might recover faster between sets than your boyfriend Why you need more recovery post-workout during certain phases of...

🎧 The Fuelled Female Podcast by @poppy.nfc For women who train hard, think deeply, and want to feel strong in the bodies they've built — without shrinking themselves or burning out. This podcast is your weekly dose of no-BS coaching , real stories, and science-backed strategies to help you perform, recover, and thrive as the athlete of your own life. 🔎 What you'll get: Female-focused per...

You train hard. You want results. But what happens when your fitness tracker says you're "not recovered" — or worse, you're in the red ? In this episode, I’m breaking down how to actually use recovery data from tools like Whoop, Garmin, and Apple Watch without letting it control your training or mindset. We dive into HRV, resting heart rate, training readiness scores, menstrual c...

IG + TT: @poppy.nfc In last week’s episode, I shared how clean eating left me under-fuelled, injured, and stuck in RED-S. But when I finally broke away from restriction, I didn’t fall straight into balance — I swung hard the other way. From ski season to lockdown, from dating Sam to moving to Dubai, I found myself saying yes to everything: croissants, pizza, nights out, huge portions. Food freedom...

IG + TT: @poppy.nfcYT: @poppy.nutritfit In today’s episode, we cover: My personal story of falling into the clean eating trap What RED-S (Relative Energy Deficiency in Sport) really is The signs and symptoms you need to look out for Why “eating clean” often leads to under-fuelling, not progress The emotional side of food for women vs. men The lesson I learned: discipline isn’t the issue → fuelling...

HOST : https://www.instagram.com/poppy.nfc/ The Fuelled Female is the podcast for ambitious women who train hard, chase big goals, and still feel stuck, tired, or like their progress is going backwards. Hosted by Poppy Hawe (MSc, SENr Sport Nutritionist & Performance Coach) , this show blends lived experience with science-backed strategies to help women fuel smarter, train harder, and finally...