Fuelled with Dr Gemma Sampson – Details, episodes & analysis

Gemma welcomes client Meredith Andrew to discuss her nutrition journey. Meredith shares her experiences transitioning from inadequate fuelling to a comprehensive nutrition plan, leading to significant performance improvements and better overall health. Their conversation covers the importance of proper fuelling for training, carb loading, and breaking past misconceptions about diet. Meredith's story emphasises the impact of balanced nutrition for both athletic performance and daily life.

 

Episode show notes: www.gemmasampson.com/podcast/90 

 

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BECOME A FUELLED CYCLIST

• 🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq
• ⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join 

 

CONNECT WITH GEMMA

• 🌐 Website: https://www.gemmasampson.com
• 🎥 Youtube: www.youtube.com/@drgemmasampson 
• 📸 Instagram: https://instagram.com/drgemmasampson
• 🎤 Podcast: https://www.gemmasampson.com/podcast/90
• 🚴 Strava: https://www.strava.com/athletes/5723475

 

In this episode, I share my experiences as a ride leader during the Swift Community Live event in Mallorca. I dive into the challenges of maintaining proper nutrition and recovery during long rides and discuss how things don't always go as planned. I highlight the complexities of fuelling strategies tailored to different ride intensities and emphasise the critical importance of mid-ride and immediate post-ride recovery. Through a real-time example of extended wait times during a ride, I illustrate how easily nutritional plans can falter. I also provide practical advice on avoiding similar pitfalls and optimising nutrition for both performance and recovery, helping you to fuel smarter and ride stronger.

 

Episode show notes: www.gemmasampson.com/podcast/89 

Join the Fuelled Team: www.gemmasampson.com/join 

You can find Gemma at

• www.gemmasampson.com
• www.instagram.com/drgemmasampson 
• www.youtube.com/@drgemmasampson 

In this episode, I'm at the Tour Down Under discussing the significant changes in cycling nutrition over the past five to six years. I share insights from my conversations with amateur riders about the shift in the culture of fuelling before, during, and after rides. I'll explain my mission to challenge the 'eating is cheating' mentality and provide tips on effective fuelling strategies. Join my membership for personalised nutritional advice tailored to your training and performance needs.

Episode show notes: www.gemmasampson.com/podcast/80 

Join the Fuelled Team: www.gemmasampson.com/join 

You can find Gemma at

• www.gemmasampson.com
• www.instagram.com/drgemmasampson 
• www.youtube.com/@drgemmasampson 

 

In this conversation, I reflect on my year of joy, sharing key life lessons that I learned particularly in regards to the importance of decision-making, creating space for self-reflection, and healing from past relationships.

 

Episode show notes: www.gemmasampson.com/podcast/79 

Join the Fuelled Team: www.gemmasampson.com/join 

You can find Gemma at

• www.gemmasampson.com
• www.instagram.com/drgemmasampson 
• www.youtube.com/@drgemmasampson 

In this episode of the Fuelled Podcast, Dr. Gemma Sampson dives into the topic of intermittent fasting and its implications for athletes. She explores key considerations such as the importance of goal setting, proper fueling strategies around training sessions, and the potential drawbacks of fasting for performance and body composition. Dr. Sampson shares her experiences and observations, emphasizing personalized, smart nutrition choices for optimal performance and sustainable weight management. Listeners are encouraged to test and adapt strategies that align with their unique needs and circumstances.

 

Episode show notes: www.gemmasampson.com/podcast/78 

Join the Fuelled Team: www.gemmasampson.com/join 

You can find Gemma at

• www.gemmasampson.com
• www.instagram.com/drgemmasampson 
• www.youtube.com/@drgemmasampson 

In this episode, Dr. Gemma Sampson addresses the trend of 'refined sugar-free' recipes circulating online, questioning their health claims and actual sugar content. She explains how alternatives like maple syrup, dates, and agave still pack significant sugar content, potentially misleading health-conscious consumers. Dr. Sampson provides insights into legal sugar content definitions, alternative sweeteners, and the balance between enjoying real treats and managing sugar intake strategically. She emphasizes the importance of moderation and being mindful of portion sizes, advocating for small, intentional changes to reduce added sugar consumption.

 

Episode show notes: www.gemmasampson.com/podcast/77 

Join the Fuelled Team: www.gemmasampson.com/join 

You can find Gemma at

• www.gemmasampson.com
• www.instagram.com/drgemmasampson 
• www.youtube.com/@drgemmasampson 

In this episode host Dr. Gemma Sampson welcomes cyclist Rebecca Charlton to discuss her experiences cycling through two pregnancies. The conversation covers a range of topics including the importance of proper fueling, the evolving advice on exercise during pregnancy, and Rebecca's personal challenges and triumphs. They stress the importance of individualised nutrition and exercise plans, listening to one's body, and the mental and physical benefits of staying active. The episode aims to inspire and educate listeners on maintaining a balanced and healthy lifestyle through different life stages. Show notes: www.gemmasampson.com/podcast/76 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join

In this episode, Dr. Gemma Sampson speaks with professional triathlete Cody Beals about the complexities of nutrition for endurance athletes. Now in his 11th pro season, Cody shares his journey from under-fueling and dealing with health issues like low testosterone and bone density loss, to finding an optimal nutrition strategy that supports peak performance, health, and body composition. They discuss the myths and challenges around fueling, the differences between various training and daily nutrition needs, and the importance of a balanced approach—eschewing rigid dietary rules in favour of flexibility and adequate fueling. Cody emphasises that nutrition is a moving target, influenced by the athlete's training phase and individual needs, and underscores the value of community and professional guidance in this journey. Show notes: www.gemmasampson.com/podcast/75 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join

In this episode, host Dr. Gemma Sampson speaks with Derek Teel, cyclist and founder of Dialed Health, about his passion for cycling, faith, and his journey through a harrowing accident and recovery. Derek shares insights into why Mallorca is a dream destination, his experiences cycling across Europe, and finding a balance between his career and personal life. The discussion delves into the mental and physical challenges post-accident, the importance of faith, and how he turned a traumatic experience into a story of resilience. Additionally, they discuss the relevance of strength training for cyclists, the role of nutrition, and the complexities of dieting and maintaining a healthy weight. This conversation offers valuable reflections on perseverance, faith, and sustainable healthy living. Show notes: www.gemmasampson.com/podcast/74 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson Fuelled Framework: www.gemmasampson.com/join

In this episode, Dr. Gemma Sampson delves into the complexities of sports nutrition, emphasising that there are rarely one-size-fits-all solutions. She explains that nutritional choices should be tailored based on individual factors such as personal preferences, training loads, and lifestyle. Dr. Sampson highlights the importance of context, using examples such as celiac disease to illustrate when clear-cut answers exist versus more nuanced scenarios. She encourages individuals to experiment and identify effective strategies that work uniquely for them, while also being mindful of sustainable practices for long-term health and performance. Dr. Sampson advises taking small, incremental steps towards healthier eating habits and emphasises that flexibility and personalization are key in achieving optimal nutrition outcomes. Episode show notes: www.gemmasampson.com/podcast/73 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson