HER PERFORMANCE METHOD
The 10-week online program for female athletes who are ready to fuel their body, support their hormones, and actually perform at their best.
ENROL NOWYou’re putting in the work. So why isn’t your body responding?
You train consistently. You take it seriously. You’re not looking for an easy way out.
But somewhere along the way, things started to feel harder than they should.
Maybe your performance has plateaued — or worse, gone backwards. Maybe you’re tired all the time and no amount of sleep seems to fix it. Maybe your period has disappeared, or it’s all over the place, and you’ve been told that’s just part of being an athlete. Maybe you’ve started to wonder if your body is working against you.
It’s not.
The problem isn’t your training. The problem is your fuel.
You can’t out-train an energy deficit.
Most female athletes are underfuelling — and most of them don’t know it. Not because they’re not trying, but because the nutrition advice available to them was built for male bodies.
When your body doesn’t get the energy it needs, it starts to shut down non-essential systems — your hormones, your recovery, your performance — one by one.
This is called Low Energy Availability (LEA). And it’s far more common than anyone talks about.
→ Estimated prevalence in female athletes: up to 64% in some sports
→ It doesn’t require an eating disorder or extreme restriction to develop
→ You don’t need to have lost your period to be affected
→ And left unaddressed, it compounds — affecting everything from your bones to your brain to your ability to adapt to training
The HER Performance Method exists to change that.
Introducing the HER Performance Method
A 10-week evidence-based online program designed specifically for female athletes — to help you understand your body, rebuild your fuel, support your hormonal health, and perform at your best.
This program is built on the same science used by elite sports dietitians. It’s practical, progressive, and built for real athletes with real lives.
THIS IS FOR YOU IF:
You’re training hard but not seeing improvement in performance
You’re constantly fatigued
Your period is missing, irregular, or unpredictable
You’re doing everything you think is “right” but your body isn’t responding
Your recovery is slow and you’re picking up niggles more than you’d like
You don’t know how much you should be eating — or when
You’ve been told to eat less, and something still doesn’t feel right
WHAT'S INSIDE THE PROGRAM
Module 1 — Why Underfuelling Happens and What It Costs
Understand Low Energy Availability and RED-S — what they are, how common they are, and how to identify where you currently stand using the Fuel Check Scorecard.
Module 2 — The Macronutrient Building Blocks of a Fuelled Diet
Cut through the confusion around carbs, protein, and fat. Learn your actual targets based on your training load and build meals using the Performance Plate framework.
Module 3 — Your Hormones and Cycle as a Health Feedback System
Understand the connection between energy availability and your menstrual cycle. Learn what a healthy cycle looks like, what RED-S does to your hormones, and how to use your body as a feedback tool.
Module 4 — Rebuilding Your Fuel Plan Practically
The practical module. How to increase your intake without overwhelm, manage low appetite, build fuelling habits that work in real life, and navigate the physical and psychological shifts that come with eating more.
Module 5 — Fuelling Around Training and Competition
Cut through the confusion around carbs, protein, and fat. Learn your actual targets based on your training load and build meals using the Performance Plate framework.
Module 6 — Supplements: Food First, Evidence Always
What works, what doesn’t, and what the evidence actually says. Creatine, protein powder, caffeine, iron, vitamin D — covered clearly and practically.
Module 7 — Competition Fuelling: Plan, Practise, Adapt
Carbohydrate loading, race day nutrition, GI distress prevention, and how to fuel for your best performance when it matters most.
WHAT'S INCLUDED
10 weeks of video lessons with written notes
Community group access
1:1 dietitian consult support with Kia and Laura
19 practical, downloadable resources including the Fuel Check Scorecard, Performance Plate Visual, Cycle Health Tracker, Pre-Training Snack Guide, Sweat Rate Calculator, and more
Evidence-based content drawn from the latest IOC and GSSI consensus guidelines
Bonus: Female Athlete Recipe eBook — 20–30 recipes built for performance, including pre-training snacks, recovery meals, carb-loading options, and high iron and calcium meals.
Meet your dietitians
Kia is an Accredited Sports Dietitian specialising in female athlete nutrition, hormonal health, and fertility. Her clinical background includes supporting athletes with hypothalamic amenorrhea, RED-S recovery, and performance nutrition across a range of sports.
Laura is an Accredited Practising Dietitian specialising in sports nutrition and body image in sport. She works at the intersection of fuelling, performance, and the psychological side of eating for female athletes.
Together, they created the HER Performance Method because the advice female athletes receive has been built on the wrong data — and it’s time that changed.
Is this program right for you?
The HER Performance Method is a match if you are a female athlete who is serious about your performance, open to challenging what you’ve been told, and ready to do the work.
It is not a match if you are looking for a quick fix, a weight loss program, or clinical eating disorder treatment. If you need specialised eating disorder support, we can point you in the right direction.
CLIENT FEEDBACK
"I was stoked with how my nutrition went for the Lake Argyle 20km swim. Thanks to talking it through with Kia from HER.Dietitian. I knew exactly how much fuel I needed to get in per hour. I had a "Plan A" heavily reliant on a sports drink for speed and ease while swimming, but I also had backup Plan B and Plan C options with whole foods in case my body started rejecting the sports nutrition. Plan A worked perfectly, but having those backup options gave me extra confidence out there on the water - feeling ready for anything." - Kylie
The athletes who perform best in the long run are the ones who take care of the foundation.
This is that foundation.
