5 points podcast by Laura Peerless

This week I'm back on my own and we're getting into something that's been on my mind after a very normal, very human weekend involving three consecutive days of drinking. Did it ruin my life? No. Did I still get the job done on Monday? Yes. And yet somewhere out there, a man with millions of podcast listeners is telling the world that two glasses of wine ruined his life for three days. So let's talk about that. Because when people with massive platforms conflate imperfection with disaster, it quietly reinforces the idea that you have to be perfect to be healthy. And that is not only wrong, it is genuinely harmful. In this episode I get into the WHO definition of health (physical, mental, and social well-being), why I think about it as a Venn diagram, and why chasing optimisation in one area often tanks the others. I also talk about the version of myself that spent too long trying to look like the right kind of fitness coach, and why I would rather be messy and relatable than aspirational and unattainable. Featuring: Friday balcony beers, a County Cup final at Twickenham, a birthday weekend for someone deeply missed, and the England Women's Rugby team still half-cut at their post-World Cup interviews. This one is for anyone who has ever felt like they ruined everything because they had a normal weekend.

This week I'm joined by Becky Jones, otherwise known as the Empower Coach, and honestly this conversation went places I didn't expect.

At 39 I genuinely believed I had no business playing rugby anymore. So I hung up my boots, missed an entire season, and told myself that was just what happened when you got older. Spoiler: I was completely wrong.

I’m going to be honest with you. The last few weeks have been a lot. Socialising, eating on the fly, poor sleep, and a body that was absolutely cooked after our cup final. I intentionally took a week off the gym because I knew I needed it. But the other stuff? That crept in and I can feel it.

This week I’m getting something off my chest. I’m part of the most successful team at my club, league winners, National Plate winners, three-time County Cup holders yet when we won the league last weekend, nobody from the board came to watch and there was nothing on the club’s social media. Not a word. In this episode I’m talking about what that feels like, why I think silence is compliance, and what real allyship actually looks like in the grassroots game. This isn’t a rant, it’s a rallying cry. And I’d love to know if any of it resonates with you.

We won the league. 13 seasons in the making, two near-misses, one absolutely rank mud bath, and a day trip to Guernsey that cost more than a week away and we finally did it.

I’m 14 seasons deep, a qualified nutritionist, mid-way through my gym instructor exams, and feeling the strongest and fittest I’ve ever felt. But it wasn’t always like this. In this episode, I’m fessing up on some of the genuinely daft things I used to do in the name of “health” from 5am HIIT sessions on an empty stomach to kebab-shop pre-game meals and full-blown meltdowns when my pre-match routine went sideways. If you’ve ever obsessed over the scales, winged it nutritionally, burnt the candle at both ends, or told yourself you’ve “ruined everything” because one thing didn’t go to plan, this one’s for you. Five points. Five hard lessons. One older teammate who made all the mistakes so you don’t have to.

I went to county trials for the first time ever. I didn’t get picked. And honestly? It was one of the best things I’ve done in a long time.

I went to County trials at 43 and absolutely showed up and this episode is all about that energy. Whether you’ve got two games left or you’re playing into June, this one’s for you.

I’m writing this one with a hot water bottle strapped to my waist and a lot of feelings about cookie cutter fitness advice. This week I’m talking periods — specifically why the cycle-syncing trend sweeping social media right now doesn’t translate to rugby players who have games, training sessions, and real life getting in the way. I cover what’s actually happening hormonally across your cycle, why your symptoms are completely different to the woman next to you in the changing room, and five genuinely practical tips for managing training and nutrition around your period without following a plan that wasn’t built for you. Honest, straight talking, and a little bit sweary. Just like rugby.

In this episode of The Five Points Podcast, I take a trip down memory lane after redisiting a photo from my first (and only) half marathon—10 years on.

I recently completed a 4-week fat loss experiment not extreme dieting, just being intentional with my food while still showing up to rugby, gym, and life. In this episode, I share the lessons I learned about myself: the importance of planning, old habits creeping back, my love for food, why meal structure matters, and why even someone like me still struggles.

This week on The Five Points Podcast, I’m taking you behind the scenes of my current fat loss phase.

In this episode I’m joined by Georgia Donati Clark “The Female Parkour Coach” to discuss training specifically for the sport you love. What’s useful, what’s overrated, and how to build a body that’s strong, fast, and resilient without overthinking every session.

Do you actually want a snack… or is something else going on?

In this episode of The Five Points Podcast, I dive into a question that’s been popping up more and more lately: can AI really replace a coach or personal trainer?

Welcome to the first episode of The Five Points Podcast for 2026! In this episode, I’m sharing the five words that will guide how I show up this year — in rugby, coaching, and life. From intent and clarity to structure, fun, and community, these aren’t just words, they’re action points to help you move forward, feel your best, and enjoy the journey. Whether you’re a rugby player, a coach, or just looking to set yourself up for an intentional year, this episode is for you.

On the final episode of 2025, I reflect on a year of growth, challenges, and lessons learned both on and off the rugby field. I share the five key things I quit in 2025 to become a better coach, teammate, and person:

Christmas can feel like the official pause button on training… but does it have to be?

Christmas is two weeks away and the festive chaos is officially here — the food, the drinks, the parties, the dark mornings, and the fading motivation. If you’re someone still pushing toward performance or body composition goals, this time of year can feel like a minefield.

Team socials are the heartbeat of any rugby club — but they can also be the thing that derails your training, your recovery, and your Sunday morning game if you’re not careful.

Black Friday is everywhere… but I’m not joining the bandwagon — and here’s why.

In this special guest episode of The Five Points Podcast, we dive into the real physical and emotional demands of women’s rugby — and the strength, structure, and community needed to thrive through it.

This week, I’m doing something that doesn’t come naturally — talking about myself!

This week, we’re talking all things recovery — the most overlooked part of performance for so many rugby players.

In this episode of The Five Points Podcast, I pull back the curtain on what makes my coaching so effective — the five key methods that help rugby players (and everyday athletes) feel stronger, fitter, and more balanced on and off the pitch.

Ever found yourself reaching for chocolate, crisps, or biscuits after a tough day — even when you’re not hungry? In this episode, I share my personal story of comfort eating (and my long-standing love affair with Pringles) and the five practical steps I use with clients to break the cycle.

From protein bars to processed foods — here’s why Joe Wicks’ latest doc had me ready to tackle him into next week (and what rugby players can learn from it)

After 12 years of playing rugby, I’ve learned a lot more than just how to tackle, ruck, and scrum. In this episode of The Five Points Podcast, I share five big lessons the game has taught me—about resilience, imperfect action, adapting to challenges, finding joy, celebrating women athletes, and never giving up. Whether you’re chasing rugby goals, fitness goals, or just trying to juggle life with sport, these principles carry over far beyond the pitch.

If you want to feel stronger, faster, and more powerful on the pitch – this episode is for you. 💪🏉

Ever wondered how some people just have it together in the mornings? Spoiler alert: I used to be the complete opposite. Late out the door, running on caffeine, and leaving chaos behind me (literally—once I left the hot tap running all day 🙃).

In this episode, I dive into the importance of sleep and how it can make or break your performance—on the rugby pitch and in life. After personally experiencing a few rough nights, I reflect on the massive impact that poor sleep has on your energy, mindset, creativity, and drive.

In this no-BS episode, I share five truths that every rugby player needs to hear as preseason ramps up—especially if you’re serious about performing better, recovering faster, and staying match-fit.

Ever wondered what it’s actually like to be coached by me? In this episode, I’m sharing the 5 core principles that guide everything I do as a coach — from fuelling strategies and mindset support to simplifying the chaos and showing up with empathy. Whether you’re a rugby player, a returning athlete, or someone just trying to feel better in your body, these are the foundations of real, sustainable progress. Plus, I’ve got a heads-up on some new 1:1 coaching spots opening soon…

Me talking about my past experiences with the booze and what’s changed for me in the last few years. Food for thought not a directive…

I firmly believe that mindset is the main reason why people struggle so much with starting and sticking to a new training plan, diet, way of life. As we move into rugby pre-season here are some mindset shifts that can help make this the best one yet.

Myth busting my arse off here - if you’ve enjoyed what you’ve heard then drop me a message: @laurapeerlessnutrition nutrition@laurapeerless.co.uk

Find out how my roadtrip helped me adjust me mindset on a few things and how it can help you too

What happens when the scales fluctuate wildly and why you should pin your worth on a single number

I have been asked about weight loss jabs an awful lot recently so here’s my 5 points worth!

It’s that time of year… the season’s come to an end, you’re looking ahead to the summer (and pre-season) and feeling like you might want to drop a few KGS. In this episode I share my top 5 tips for losing weight without wasting time, money or effort.

Did you know I love rugby?? So much so that I am taking the bits that I love the most and using it to create an encouraging and supportive community to help rugby lovers feel at their best on and off the pitch. If you like what you’ve heard today you can sign up to the next phase of the pack here https://sites.google.com/laurapeerless.co.uk/thepeerlesspack/home

It’s been a while but I’m back. I’ve been taking some time to rest and regroup and relaunch my coaching offering. The Tight 5 method form the basis of all of my client journeys, the fundamentals of health and nutrition that will have you feeling at your best.

5 ways I will be helping my client implement a routine whilst struggling with a long daily commute

Lasting the Full 80 - a masterclass in gameday fuelling

Questions from clients and followers including scale weight, calories, fuelling for longer training sessions and quick and easy lunch ideas.

Join as a chat about my own habits and how I intend to break those that don’t serve me anymore

This week I hosted a webinar talking to women in sport about how to get the most out of their training and performance but ensuring the eat enough and of the right things

Talking about my Christmas favourites… music, films, food!

I was asked this week “if it’s just about a calorie deficit why aren’t we all just eating 500 calories a day to lose weight? “

Weekend plans, pre-game meals, nights out and hitting the fuck it button

I’m not jumping on the Black Friday bandwagon but I am offering up a free Christmas gift instead..

“How do I navigate Christmas?” I was asked by one of the Peerless Pack last week.

My top 10 tips for managing your time more effectively so you can fit in time to do the things that help you feel at your best.

Talking all things booze related…

What to do when motivation eludes you or you don’t know where to start…

This week I was economical with my time and cooked my post training dinner whilst answering questions about the next intake of the Peerless Pack

It’s so pleasing how it all rhymes! Answering questions from the Tight5 challenge chat… and a little sneak peek about the next intake of the Peerless Pack

Getting back into the swing of things after 2 weeks, answering questions from followers on eating chocolate in the evening, walking pads and how to fuel before a game if you struggle to eat through nerves

A bit of a brain dump if I’m honest, prepping for holiday, why people struggle to lose weight in their own words and how I’m feeling more like a coach than I ever have done.

This is an IG live from a couple of weeks ago, I was asked on a Q&A “What one thing would you tell your younger self?” Give it a listen

A little insight into how my week is going and my top 3 supplements to get the most bang for your buck

If you’re some who is stuck in an all or nothing mindset then you need to listen to this.

An evidence based view on high cortisol levels and 5 ways to reduce your stress.

The current Peerless Pack team all have different goals, needs and lifestyles but they also have a lot in common, keep listening to find out more