If you’re running a marathon and stressing about carb loading… this is the episode you need.

Because here’s the truth:
It’s not carbs that ruin your race — it’s how you use them.

In this episode, I break down:

• Why carb loading actually matters (especially for women)
• What most people get completely wrong
• How to fuel without feeling heavy, bloated or out of control
• The exact strategy I used to fix my gut issues and hit a 35-minute PB
• Race day fueling (what to eat, when to eat, and how to avoid toilet stops mid-race)

I also share the honest reality of my first marathon vs my second vs my ultra — and what finally made everything click.

If you’ve ever:

• Felt confused about how much to eat
• Had a dodgy stomach mid-run
• Or panicked about weight gain during taper…

This episode will change how you approach race week.

🎯 DM me “FUEL” on Instagram for my full race fueling guide
🎯 Or message me if you want 1:1 support before your next race

In this bonus episode of Fuelled Female, I’m diving into a topic that comes up with clients all the time — the evening sweet treat and what a healthy relationship with food actually looks like.

Because somewhere along the way, we started to believe that eating freely, fitting desserts into our macros, and never saying no automatically equals balance.

But is that really true?

Today I’m talking about:

• why daily treats can become habits rather than choices
• how the definition of a “healthy relationship with food” has shifted
• the role of fibre, plant diversity, and nutrient quality in performance
• and why balance sometimes means learning to say no — not from restriction, but from intention

This isn’t about cutting foods out.
It’s about understanding what actually supports your health, energy, and results.

Message me on instagram @poppy.nfc if this resonated, i'd love to hear your views!

If your training suddenly feels harder than it used to — you're more tired, your sessions feel heavier, and your progress has stalled — this episode is for you.

Because the problem is rarely a lack of discipline.

It's usually a mismatch between your training load and the support your body is getting.

In this episode, I break down the real reasons training starts to feel harder, including:

• Under-fuelling around training
• Doing too many high-intensity sessions
• Modern-day stress and mental load
• Trying to train like an athlete while still eating like you're dieting

I also share the story of a client who went from training nine sessions a week and burning out to training smarter, fuelling properly, losing weight, and hitting a 10K PB of 46 minutes.

This episode will help you understand:

• Why fatigue isn’t a motivation problem
• How diet culture quietly sabotages performance
• The difference between discipline and support
• And how to fuel for the work required

If you're training hard but not progressing, this is the conversation you need to hear.

Reach out on instagram @poppy.nfc if this resonated with you!

HYROX looks incredible on social media. Matching kits, finish line smiles, electric atmospheres. And it is incredible — but it's also one of the most physically demanding sports you can put your body through. And nobody is talking about that loudly enough.

In this episode I'm getting into the truth about what HYROX actually demands from a female body — the physiology, the glycogen cost, the recovery requirement — and why the research specific to women in this sport barely exists yet.

I cover how to fuel every type of training day differently, why the deload is the most underused tool in any HYROX block, and why the hunger you've been fighting isn't a willpower problem.

Plus I share Nav's story — she came to me four weeks out from her race, under-fuelled, performance declining and feeling completely out of control. She wanted sub-1:20. She ran 1:18.

If you've chosen the zone 5 life, this episode is for you.

📩 DM STRONG to @poppy.nfc to work with me inside NutriFit Coaching.

One of the biggest mistakes active women make isn’t training too much it’s fuelling the same while their training changes.

In this episode, we break down the real difference between fuelling for strength training, running, and high-intensity classes and why your nutrition needs to evolve as your training demand increases.

You’ll learn:

• why gym and running place different demands on the body
• how intensity and training level change your fuel needs
• why under-fuelling is one of the biggest drivers of burnout
• how to structure nutrition for fat loss without ruining performance
• practical food ideas to support your sessions

Because the goal isn’t to eat less.

It’s to fuel the work required.

If you're training hard but feeling tired, stuck, or constantly hungry this episode will help you understand exactly what your body needs and how to support it.

If this episode resonated with you, send me a message on Instagram @poppy.nfc with the word:

FUEL

And we'll start the conversation.

A lot of women who train hard feel stuck between two goals:

They want to perform well in training… but they also want to lean out.

And the advice online usually makes it sound like you have to choose one or the other.

Eat less and sacrifice performance… or fuel properly and accept gaining weight.

But the reality is that fat loss for active women just has to be approached differently.

In this episode, I break down how to approach fat loss while still supporting your training, recovery and long-term performance.

We cover:

• The biggest mistake active women make when trying to lean out
• Why increasing training while cutting calories often backfires
• How to estimate your baseline calorie needs
• How to create a small deficit without under-fueling
• Signs your deficit might be too aggressive
• Why recovery and energy availability matter for body composition

If you’re running, lifting, doing HYROX or training 4–6 times per week, this episode will help you understand how to improve body composition without sabotaging your performance.

Because fat loss for athletes isn’t about eating as little as possible.

It’s about fuelling the work required.

If you’re currently training hard but struggling to lean out without feeling exhausted, this is exactly what we help women do inside NutriFit Coaching.

Send me the word STRONG on Instagram @poppy.nfc if you want to learn more.

RED-S (Relative Energy Deficiency in Sport) is often talked about in elite sport — but it’s quietly becoming more common in recreational athletes too.

In this episode, I break down why so many high-performing women drift into under-fuelling without realising it, especially when trying to balance running, strength training, work and everyday life.

You’ll hear why being lean and performing well is often a much finer line than social media makes it look, how increased training volume changes your body’s energy needs, and why many women end up stuck in the cycle of under-fuel → overtrain → burnout.

We’ll also cover:

• What RED-S actually is in simple terms
• Why it isn’t just about being “underweight”
• The role of energy availability and hormones
• Why stress fractures, fatigue and stalled performance often appear out of nowhere
• Early warning signs many women miss
• How to fuel training properly without sacrificing body composition

If you’re training hard but constantly feel tired, injured, or like your body is fighting against you, this episode will help you understand why — and what to do about it.

Because the goal isn’t just to train harder.

It’s to fuel the work required so your body can actually perform.

If this episode resonated with you, share it with someone who trains hard and might need to hear it.

And if you’d like support balancing performance, recovery and body composition, you can message “STRONG” on Instagram at @poppy.nfc to find out more about NutriFit Coaching.

Still eating to one random calorie number every day… and wondering why your body feels flat, tired, or stuck?

In this episode of Fuelled Female, I’m breaking down exactly how active women should be calculating their calories — whether your goal is performance, fat loss, or both.

Because the truth is… most high-performing women aren’t lacking discipline.

They’re under-fuelling for the work they’re asking their body to do.

Inside this episode, I walk you through the NutriFit framework so you can finally understand:

✨ How to estimate your true calorie baseline
✨ Why one fixed calorie target often backfires
✨ How to fuel properly for different training days
✨ What changes when fat loss is the goal
✨ Why aggressive deficits often stall progress in active women
✨ The exact way to apply a small, controlled deficit without tanking performance

You’ll leave this episode with a much clearer idea of what your calories might need to look like across the week — and why structure beats guesswork every single time.

If you’ve ever felt like you’re doing everything right but still not seeing the return… this one is for you.

DM me STRONG on Instagram @poppy.nfc
Or join the women inside Fuel Her Fire — where we build performance bodies with real strategy, structure, and accountability behind them.

📩 Want support applying this to your body and training?

What if the reason your body isn’t changing… isn’t because you need to do more — but because your body is under-fuelled for the work you’re asking it to do?

In this bonus episode, I walk you through Hannah’s 12-week transformation — a high-performing, Type A woman who was training hard, eating “clean,” and still feeling stuck in a body that felt puffy, tired, and frustrating.

Together, we did the opposite of what diet culture would suggest.

We:

• increased her calories

• reduced unnecessary training stress

• improved fuelling around sessions

• and rebuilt structure from the ground up

The result? Stronger runs, better gym performance, improved food relationship, and a visibly leaner physique — without the scale dramatically dropping.

Inside this episode, you’ll learn:

✨ Why eating like you’re dieting while training like an athlete backfires
✨ What actually happens physiologically when women under-fuel
✨ How reverse dieting works in the real world
✨ The signs your body is under-supported (even if you’re “eating well”)
✨ Why structure — not restriction — is the real lever for performance and physique

If you’ve ever felt like you’re doing everything right but still not seeing the return… this one is for you.

DM me STRONG on Instagram @poppy.nfc
Or join the women inside Fuel Her Fire — where we focus on fuelling properly, training with intention, and building bodies that actually feel good to live in.

📩 Want support?

You’re training more than ever.
Lifting. Running. HYROX. Busy job. Full life.

You’re not dieting.
You’re not out of control.
On paper, you’re “fuelling right.”

So why does your body feel like it’s drifting?

In this episode, I’m talking about something I’m seeing more and more in hybrid women — the quiet shift that happens when training volume goes up and eating becomes reactive instead of intentional.

We cover:

– Why hard training increases appetite (and why that’s normal)
– How stress + glycogen demand changes cravings
– The “run = treat” habit loop
– Food freedom vs mindlessness
– What transactional eating actually does to your body
– Why you can feel like you’re doing everything right… and still feel puffy or off

This isn’t about restriction.
It’s about awareness.

Because once you understand the drift, you can adjust without spiralling.

If this hits, share it with a friend who’s training hard and quietly confused.

And if you want help making your fuelling feel intentional — without obsessively tracking — message me “FUEL” on Instagram @poppy.nfc and tell me what your training week looks like.

You don’t need more discipline.
You need better structure.