Electrolytes are everywhere right now — but do you actually need them?

In this episode, we break down:

• what electrolytes actually do
• the difference between hydration for health vs performance
• why low sodium can mimic fatigue and flatness
• how electrolyte imbalance affects scale weight, puffiness and appetite
• who genuinely benefits from daily supplementation
• when you’re just buying expensive salt

If you train hard, sweat heavily, or feel flat despite “doing everything right,” this conversation will change how you think about hydration.

Context > trends.

@poppy.nfc on instagram, come say hi!

ps: new microphone and i dont think ive quite got the hang of it so bare with me girls xxx

We don’t talk about this enough.

Not the kind of rest that comes from quitting or avoiding training but the kind that actually protects progress.

In this episode, I break down why I took an unplanned rest day this week, how I knew it was the right call, and why pushing through fatigue often backfires later.

We talk about:

• The difference between laziness and accumulated fatigue

• Why performance doesn’t break suddenly — it erodes quietly

• Muscular fatigue vs nervous system fatigue (and how to tell the difference)

• Stress accumulation, recovery debt, and why adaptation only happens after stress

• How one intentional pause can save you from multiple missed sessions later

If you train hard, hold yourself to high standards, and feel guilty for slowing down — this episode is for you.

Because listening to your body isn’t losing momentum.
It’s how you protect it.

🎧 Available now on the Fuelled Female Podcast

https://www.instagram.com/poppy.nfc/

You can eat the right foods, follow the right advice, and still end up underfuelled.

In this bonus episode, I break down a real training day where I did exactly what I coach — and still got it wrong.

We revisit energy availability (in plain English), why timing matters just as much as food choice, and how one small mismatch can lead to hunger, fatigue, overeating later in the day, and that frustrating feeling of “I’m doing everything right but something’s off.”

If you train hard, juggle strength, running, or hybrid sessions, and feel flat despite fuelling “well” — this episode will help you finally understand what’s happening inside your body.

This isn’t about eating more blindly.
It’s about eating with intent — for the work required.

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 calories and still be under-fuelled

• How training hard on high protein + fats (but low carbs) backfires

• The different ways under-fuelling shows up — timing, distribution, macros, recovery

• Why calorie banking at the weekend keeps women stuck

• What “fuel for the work required” really means — and why not every day should be fuelled the same

If you’ve ever thought:

• “I tried eating more and felt worse”

• “My body just doesn’t respond like other people’s”

• “I train hard but still feel flat, puffy, or exhausted”

This episode will help you understand what’s actually going on physiologically — without fear, shame, or restriction.

You’re not broken.
You don’t need to eat blindly.
You just need the right fuel, at the right time, for the work you’re doing.

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 body goes through when change is actually happening.

We talk about:

• Why 12-week programmes have been wildly mis-sold

• The unrealistic expectations women have going into a block (and why they quit early)

• The two camps I see women fall into:

  • Those doing a lot right but mismatching fuel and training

  • Those who think they committed… but didn’t fully follow the process

• Why under-fuelling mid-week and over-fueling at weekends keeps you stuck

• How low energy availability, water retention, and “protection mode” sabotage results

• Why progress feels boring before it looks impressive

• The difference between punishment and prioritisation

• Why structure beats motivation every single time

This episode isn’t about doing more.
It’s about doing the right things, in the right order, for long enough to let your body adapt.

If you’ve ever:

• Quit a plan when the scale went up

• Felt like your body was “working against you”

• Wondered if it’s your genetics, hormones, or discipline

• Or felt stuck in the loop of restarting instead of progressing

This episode will help you connect the dots.

You’re not broken.
You’re not lazy.
You just deserve a strategy that actually matches the effort you’re putting in.

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 woman who:

• trains 4–6+ times per week

• loves running, lifting, classes, HYROX, endurance

• refuses to give up training just to be lean

• but is frustrated that her body doesn’t reflect the effort she’s putting in

In this episode, I break down the exact nutrition framework I use with high-training women who want:

• less puffiness

• more muscle definition

• better recovery

• stable energy

• and a physique that actually looks like they train

without sacrificing performance.

We cover:

• why chasing a calorie deficit is usually the wrong first move

• how to find your true maintenance (and why it changes everything)

• why protein isn’t the problem — and what actually is

• how to fuel carbs with intention instead of fear

• why training quality beats training volume every time

• the real role stress plays in blocking physique changes

• and how eating more strategically often improves body composition

This is not about getting shredded.
It’s about fuelling like an athlete — not a dieter — and matching your nutrition to the work you’re already doing.

If this episode connects the dots for you, it’s a sign you’re not broken, lazy, or undisciplined.
You’re just applying diet-culture rules to a high-performing body.

🎧 Listen in, save it, and share it with the girl who trains harder than anyone you know — but still feels stuck.

If you want help applying this properly to your training, schedule, and goals, you can DM me on Instagram @poppy.nfc or join my free Female WhatsApp group via the link in my bio.

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 energy availability, inflammation & stalled progress (without the jargon)

• Why performance and physique don’t always peak at the same time

• And why this isn’t a discipline or motivation issue

If you love training, don’t want to stop, but want your body to reflect the effort you put in — this episode will give you clarity, relief, and a new way to think about progress.

This isn’t about doing more.
It’s about doing the right things for the body you’re asking to perform.

If this hit home then message me on instagram @poppy.nfc or join my free whatsapp group for females who train hard for weekly tips and tricks

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 burning out

• And how I personally approach January as a high-performing woman

If you’re feeling flat, hesitant, or not ready to “go all in” yet — this episode will help you reset properly.

Join my 25-Day Reset, by messaging me on instagram @poppy.nfc.

🎧 Listen now and start January in a way that actually sticks.

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 this week creates (and why both burn out)

• Why you don’t need motivation right now — you need grounding

• The 5 simple anchors I use to re-enter routine without pressure

• How to reflect on the year without overplanning or overwhelm

• Why I plan in themes, quarters, and energy — not rigid goals

• The mindset shift that stopped me “restarting” every January

This episode is for high-achieving women who are tired of:

• New Year, new me energy

• Overplanning and under-actioning

• Burning out before January even begins

You’re not behind.
This week isn’t about fixing yourself.
It’s about re-entry.

🎧 Listen now and take what you need. Message me on instagram @poppy.nfc for the reflection pdf

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 gain weight.”

In this episode, I break down:

• Why running is a stressor (and why that matters for female bodies)

• How under-fueling + high training load triggers water retention, inflammation, and muscle breakdown

• The difference between fat gain and a stress response

• Why eating “clean” but not fuelling properly backfires

• Which runs actually need carbs (and which don’t)

• Why fasted running and low-carb training creates hormone chaos

• How strength training protects your physique while running

• How to fuel smarter across your cycle — without doing less

If you want to run faster, feel lighter, reduce bloating, and keep your shape, this episode will help you understand what your body is actually asking for — and how to respond without fear.

You don’t need to run less.
You just need to run smarter.

Message me on instagram @poppy.nfc for the RUN guide or to join my free whatsapp group!