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 allowed me to finally breathe, enjoy the season, and trust myself.

You’ll learn the difference between overindulging because you’ve mentally checked out vs. enjoying memories without guilt.
You’ll understand why 70% consistency in December is often healthier than 100% perfection.
You’ll hear how to navigate social plans, flexible routines, digestion shifts, tiredness, sleep loss, spontaneous nights out — without feeling like you’ve ruined everything.

If you’re a type-A girly who loves routine and struggles when life gets messy… this episode will genuinely help you step into the festive season with more confidence, less pressure, and a mindset that supports you, not punishes you.

🎧 Listen now to learn how to ride the wave instead of letting it crush you — and why maintenance, not perfection, is the real win this month.

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 & progressive overload — made simple

• Why you’re plateauing (and how to fix it)

• How to fuel for a strong, aesthetic physique

• Your 2026 physique blueprint

If you want to transform your physique in 2026, my 12-week hybrid program “Fuel Her Fire” launches January 19th.
It’s designed for women who want to get stronger, fitter and finally see results — without the cost of 1:1 coaching.

Message me on Instagram @poppy.nfc to join the waitlist.

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 active women feel worse — heavy legs, brain fog, no cycle, glucose spikes, hair shedding, burnout — and how the real issue is very often under-fuelling, not PCOS “getting worse.”

You’ll learn:

• Why active women need carbs (especially with PCOS)

• How RED-S shows up in women who think they’re “doing everything right”

• Why glucose spikes happen when you’re under-fuelled

• How to use carb periodisation for performance and hormonal stability

• The supplements that actually help

• Signs your PCOS symptoms are really low energy availability

If you’ve ever felt confused, broken, or like your body is working against you — this episode will make everything click.

✨ Want my PCOS Performance Cheat Sheet?
DM me PCOS on Instagram @poppy.nfc or join the free female WhatsApp group for support, recipes, and performance-based education.

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 honestly? Walking to the coffee shop feels like a workout. But this chapter has taught me more than any training block ever has — including why we panic post-race, why identity feels strange without structure, and why rest is actually the hardest but most important part of the process.

If you’ve ever finished a race, a fat loss phase or a big goal and felt lost, empty or under pressure to “jump into the next thing”… this episode is for you.

We talk about:• why the ultra took me somewhere a marathon never has• bouncing back quickly vs. letting the body fully switch off• the post-race identity crash no one talks about• how to reflect instead of panic• and what my next phase actually looks like (strength, consistency, social runs, routine)

This is your reminder that rest is productive, reflection is powerful and your next chapter doesn’t need to be harder — it just needs to support the woman you’re becoming.

Reach out if you loved the episode or have any questions, I love chatting to new people each week - @poppy.nfc on instagram

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 how different types of birth control actually work, how they affect your training, recovery, and hormones, and most importantly — how to support your body while using them.

You’ll learn:

• How hormonal and non-hormonal contraception works

• The difference between the combined pill, mini pill, IUDs, implants & injections

• How birth control can influence strength, recovery, and mood

• Nutrition and lifestyle strategies to feel strong, not flat

• Why understanding your physiology matters more than ever

Because you don’t need to come off birth control to feel empowered.
You just need to understand your body and work with it.

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 actually takes to build size

I also share my own experience with creatine, how it changed my recovery, my gym performance, and even my focus throughout the day.

If you’ve ever been scared of “supplements” or confused by conflicting advice online, this one’s for you.

If you have any question message me on instagram @poppy.nfc or join my free female whatsapp group

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 affect energy, hunger, and focus
💪 How to adapt training and nutrition across each phase
🧘‍♀️ Why “listening to your body” actually works — when you know what it’s saying
🌿 How stress, caffeine, alcohol, and inflammation can disrupt your cycle
💊 Supplements and recovery tools that support hormonal balance

Whether you’re an athlete, a busy professional, or just want to feel more in tune with your body — this episode will help you understand how to train, fuel, and recover like a woman.

Follow me on instagram @poppy.nfc and message if you have any questions regarding this topic!

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, caffeine-fuelled chaos), the book that changed everything for me (Rushing Woman Syndrome by Dr Libby Weaver), and the exact ways I’ve learned to protect my energy while still being ambitious.

We’ll cover:

• What Type A personality really means — beyond the buzzword

• Why you can’t rest (and how to start without losing drive)

• The link between your nervous system, hormones, and ambition

• How to fuel your brain, reduce anxiety, and stop that “wired but tired” feeling

• Supplements and food swaps that help you slow down and recover

  
  

This one’s equal parts science, story, and sanity, for every woman who wants to achieve big things without burning herself out in the process.

🔗 Mentioned: Rushing Woman Syndrome, Dr Libby Weaver

🎙 Hosted by Poppy Hawe — Sports Nutritionist, Coach & Co-Founder of NutriFit Coaching

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 volume change those needs.

Inside this episode:

• Why I’ll always be food first (and when that’s not enough)

• The truth about supplement quality (and where to get them safely)

• How I structure my daily stack — from creatine to collagen

• What I use only in peak blocks (and what I drop in off-season)

• Why female athletes need to pay closer attention to deficiencies

🎧 Whether you’re training for a marathon, Hyrox, or just want to feel stronger in your training — this one’s going to help you supplement smarter, not harder.

📲 Want my one-page Ultra Stack Checklist with exact doses, timings, and a female-specific phase guide?
DM me “SUPPS” on Instagram @poppy.nfc and I’ll send it to you.

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 was giving me.
I’ll share exactly what I did to rebuild my gut, my energy, and my mindset — and the real truth about why bloating isn’t the problem… it’s the signal.

We’ll cover:
💥 Why stress, not food, might be wrecking your gut
🥗 The biggest gut health myths keeping women stuck
☕ How cortisol, caffeine, and overtraining impact digestion

💤 The habits that healed my gut (and helped me lose 7kg without trying)
❤️ Why your body isn’t fighting against you — it’s fighting for you

If you’ve ever felt bloated, burnt out, or just “off”, this one’s for you.




🎧 Listen to The Fuelled Female wherever you get your podcasts.
📲 DM me the word GUT on Instagram for my free Gut Health Reset Checklist.