Explore every episode of the podcast Fuelled with Dr Gemma Sampson
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 122. I'm celebrating this 'little' win - what win are you celebrating this week? | 26 mai 2026 | 00:05:27 | |
In this episode of the Fuelled Podcast, I share a surprisingly simple story about putting air in my car tyres — and why it perfectly reflects the way so many people approach change, nutrition, health, and personal growth. At face value, putting air in tyres sounds like a tiny, insignificant task. But for me, it had become this huge mental mountain. I had never done it before, I didn’t know how the machine worked, and I had built up all these fears in my head about getting it wrong. What if I used the wrong settings? What if I damaged the tyres? What if I looked stupid? And honestly, this is exactly what I see happen all the time when people try to improve their nutrition, lose weight, start exercising, meal prep, or create healthier habits. In this episode, I explore the psychology of getting started and why taking action is often far harder than the action itself. Whether it’s learning how to fuel properly, cooking a healthier meal, going to the gym for the first time, or making changes to improve your health, there is usually some kind of internal resistance standing in the way. I talk about how easy it is to catastrophise simple situations and build them into huge emotional barriers, especially when something feels unfamiliar or uncomfortable. But once we actually take the first step, the thing we feared often turns out to be far simpler than we imagined. A major theme throughout this episode is the importance of celebrating small wins. So many people dismiss little actions because they don’t feel “big enough” to matter. But over time, those small actions compound into significant changes in health, confidence, fitness, and wellbeing. I also discuss how this mindset applies directly to nutrition and weight loss. Many people become discouraged because they expect immediate results from healthy changes, especially when it comes to the number on the scales. But real progress often happens slowly and inconsistently. Weight might fluctuate up and down before eventually changing, and if we only focus on the scale, it becomes very easy to quit too early. Instead, I encourage people to celebrate the behaviours themselves:
These small actions matter, even when the results are not immediately visible. I also share a personal example from my own life, where after arriving home late and tired, I consciously chose to cook a proper meal instead of defaulting to an easier snack-based dinner. It wasn’t complicated, but it was another example of how the hardest part is often simply starting. This episode is ultimately about building confidence through action, recognising progress outside of weight or performance metrics, and learning to acknowledge the small wins that slowly shape the person you are becoming. -- 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/122 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 121. How I fuelled Mallorca 312: Race Nutrition Review | 20 mai 2026 | 00:17:24 | |
In this episode of the Fuelled Podcast, I take you behind the scenes of my own race nutrition strategy for the Mallorca 312 cycling event and share the lessons I learned from completing 226 kilometres with far less training than I would normally have before an endurance cycling event. This year has looked very different for me. Between illness, constant travel, and working with a professional cycling team, my own riding volume was significantly lower than usual. By the time I lined up at the start of Mallorca 312, I had only ridden around 900 kilometres in the previous few months — a volume I would normally complete in just a few weeks. Going into the event, my original plan was to complete the 167 kilometre distance. But because my fueling strategy worked so well early in the ride, I unexpectedly made the cutoff for the longer course and decided to continue on to 226 kilometres. In this episode, I break down exactly how I approached my endurance cycling nutrition strategy, including my carb loading plan, pre-race meal, on-bike fueling, hydration, and post-race recovery. I also explain why I strongly encourage endurance athletes and cyclists to complete a race nutrition review after every big event so they can learn from what worked and what didn’t. I share the exact foods I used during my carb load, including how I managed to consume close to 700 grams of carbohydrates while keeping my fibre intake low to support digestion and glycogen storage. I also explain why food choices matter so much during carb loading and how strategic choices can make it significantly easier to hit your carbohydrate targets without feeling uncomfortable or overly full. During the ride itself, I relied heavily on Maurten gels, drink mixes, Haribo lollies, and aid station food like sandwiches and Coca-Cola to maintain energy across the nine-hour ride. I discuss how my strategy evolved throughout the event, what I would change next time, and why I likely needed more fuel once I decided to continue beyond my original race plan. One of the biggest takeaways from this episode is how important it is to fuel based on your goals, your fitness level, and the specific demands of the event. Because climbing is not my natural strength, I intentionally fueled at a higher carbohydrate intake to support my performance in the mountains and help compensate for lower climbing fitness. I also talk about the importance of practicing with your nutrition strategy before race day, including testing gels, drink mixes, jersey pockets, hydration systems, and solid foods during training rides so there are no surprises during an event. This episode is a practical deep dive into endurance cycling nutrition, carb loading for long rides, fueling strategies for climbing events, and how to adapt your race nutrition when things don’t go exactly to plan. Whether you are preparing for your first gran fondo, a long-distance cycling challenge, or simply want to improve your fueling strategy for endurance riding, this episode will help you better understand how to fuel for performance, recovery, and enjoyment on the bike. -- 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/121 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 120. Sports nutrition for 'human vacuums' with Douglas Gunn | 28 avr. 2026 | 00:57:22 | |
In this episode, I sit down with Dougie Gunn, a recreational cyclist who would have once described himself as a “human vacuum” when it came to food. He shares his journey from riding casually and fueling randomly, to taking a more structured and strategic approach to nutrition for endurance cycling. Dougie originally got into cycling as a way to meet people after moving to a new city. What started as social riding quickly evolved into bigger goals, including completing long-distance events like Peaks Challenge. Alongside that, he also manages a medical condition, polycystic kidney disease, which adds another layer to how he approaches nutrition and hydration. We talk about how his understanding of fueling has completely shifted. Before working together, he wasn’t thinking about carbohydrates per hour, hydration strategies, or recovery nutrition. He relied on whatever food was available at rest stops, without considering how it impacted his energy, performance, or recovery. Now, he plans his fueling with intention. He understands how to build a nutrition strategy around his training, how to adjust for longer rides, and how to make decisions based on what his body actually needs rather than guessing. A big part of our conversation focuses on hydration. Because of his kidney condition, Dougie has to be particularly mindful of fluid intake, aiming for several litres per day. We explore how this integrates with endurance training, and how hydration plays a critical role not just in health, but in performance and overall energy levels on the bike. We also unpack his early experiences with carb loading. Like many athletes, his initial attempt was based on common misconceptions, which left him feeling uncomfortable and overly full. Through trial, error, and education, he learned how to approach carb loading in a way that actually supports performance rather than detracts from it. Another key theme is experimentation. From testing different gels and drink mixes to even creating his own DIY fueling options, Dougie shares how important it has been to try different approaches, take notes, and refine what works for him. This process of learning and adapting has been central to his progress. One of the biggest shifts he highlights is how he feels both during and after rides. Instead of finishing completely depleted, he now has consistent energy, recovers faster, and no longer experiences the extreme hunger and cravings that used to follow his training. We also talk about the importance of understanding your own patterns. Keeping a food diary, identifying habits, and building awareness has been a foundational step in helping him make meaningful changes. This episode is a great example of how nutrition doesn’t need to be perfect to be effective. It’s about building the right tools, learning how to apply them, and creating a system that works for your lifestyle, your goals, and your body. -- 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/120 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 119. How do I refuel if I'm not hungry after training? ASK A SPORTS DIETITIAN | 21 avr. 2026 | 00:07:00 | |
In this episode, I answer a question I get all the time from cyclists and endurance athletes: what do I do if I’m not hungry after training? On the surface, it sounds simple. If you’re not hungry, you don’t eat. But when it comes to performance nutrition and recovery, it’s not always that straightforward. I talk about how intuitive eating is a valuable tool and something I encourage athletes to develop over time. Learning your hunger cues, understanding when you’re genuinely hungry versus when you’re eating out of habit, and finding a rhythm that works for your body is incredibly important. But there are specific situations where relying purely on hunger cues can actually hold you back. One of the biggest examples of this is immediately after training. For many athletes, especially after harder or longer sessions, appetite can be suppressed. You might feel flat, tired, or simply not interested in food. But this is exactly the time your body needs fuel the most. If you delay refueling, you are not only compromising recovery, but also setting yourself up for low energy, brain fog, and stronger cravings later in the day. In this episode, I explain why early recovery nutrition is so important, particularly for amateur athletes who are juggling training alongside work, family, and everyday life. You don’t have the luxury of extended recovery windows. You need your energy back quickly so you can function, think clearly, and perform in the next session. I walk through practical strategies for what to do when you’re not hungry after training. One of the most effective tools is using liquid nutrition. Smoothies, recovery shakes, chocolate milk, and fruit juice can all help you get carbohydrates and protein into your system without the heaviness of a full meal. I also share simple, flexible ideas for light foods that are easier to tolerate when appetite is low, like toast, rice cakes, cereal, or eggs. The key message is that recovery does not need to be complicated or perfect. It just needs to happen. We also talk about the downstream effects of underfueling. When you skip or delay recovery nutrition, it often shows up later as intense hunger, sugar cravings, overeating, and feeling out of control around food. By eating earlier, even when you’re not hungry, you can prevent that cycle and support more consistent energy and behaviour throughout the day. This episode is designed to give you simple, realistic strategies you can implement immediately, whether you are a recreational cyclist, a busy professional training around life, or someone trying to improve recovery and performance without overcomplicating your nutrition. -- 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/119 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 118. I wanted to congratulate this cyclist on their weight loss.. | 16 avr. 2026 | 00:06:07 | |
Weight is one of the most sensitive and misunderstood topics in sports nutrition, especially for cyclists and endurance athletes. In this episode, I unpack a recent client experience that completely reframed how I think about weight loss, performance, and what progress actually looks like. When I reviewed my client’s progress after a few weeks, I noticed her weight had started to shift in the direction she wanted. My first instinct was to celebrate that. But I paused, because I know how easy it is to place all the value on the number on the scale, rather than what is actually driving meaningful change. Instead of focusing on weight, I asked her what she had noticed. What she shared had nothing to do with the number. She told me she had more energy, she felt happier, and even her husband had commented that she seemed like a different person. One of the biggest shifts was that she was no longer binge eating in the evenings. The constant cravings, the pull towards sugar, and the feeling of losing control around food had significantly reduced. This is the power of fueling properly. In this episode, I break down why the timing of your nutrition—what you eat before, during, and after training—is often far more important than the exact foods you are eating. When you fuel your body correctly, many of the behaviours people struggle with, like overeating at night or constant cravings, begin to resolve naturally. I also talk about the psychological barriers that often stop athletes from making these changes. Fear plays a huge role. Fear of eating more. Fear of gaining weight. Fear that it won’t work. Even when people are given clear advice, it can take days or even weeks before they are willing to try it. We explore why weight is such an unreliable marker of progress. It can fluctuate due to sodium intake, supplements like sodium bicarbonate, travel, altitude, hydration, and hormonal changes. You can also be building muscle and losing body fat while your weight stays exactly the same. That is why I always encourage looking at the bigger picture. In this episode, I walk through how to shift your focus towards meaningful progress markers like energy levels, recovery, sleep quality, mood, performance, and overall quality of life. Because ultimately, the goal is not just to weigh less. It is to feel better, perform better, and live better. If you have ever felt stuck focusing on the scale, or frustrated that things are not changing the way you expect, this episode will help you rethink what progress actually looks like and where your attention should be going.
-- 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/118 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 117. What Every Female Cyclist Over 40 Needs to Know About Building Muscle and Staying Strong: Liz Nelson | 24 mars 2026 | 00:31:59 | |
In this episode of Fuelled, I sit down with Liz Nelson to talk about one of the biggest conversations I keep hearing from women in their thirties, forties and fifties: why training, body composition, muscle building and performance can suddenly feel harder than they used to. Liz brings a rare mix of experience to this conversation. She has a background in pharmacy, sports science, health communication and endurance coaching, and she works closely with athletes who want to keep doing big, ambitious things as they get older. We talk about the confusing and often conflicting information women are exposed to around perimenopause, menopause, strength training, hormones, cortisol, carbohydrates and endurance sport. One of the biggest themes in this episode is that the conversation is often far too extreme. On one side, there is fear-based messaging that tells women they need a completely different protocol, that carbs are bad, that endurance sport is harmful, or that they need a special menopause formula to train properly. On the other side, there is a pushback that can be so clinical and blunt that women who are genuinely struggling can feel dismissed. In this conversation, I wanted to create space for more nuance, more reassurance and more practical guidance. Liz shares her own personal experience of going through the menopause transition and being shocked by a DEXA scan that showed she had lost 10% of her muscle and bone mass in just 12 months, despite still riding regularly and using hormone replacement therapy. That result became a turning point for her. Instead of giving up or assuming decline was inevitable, she made a deliberate decision to take strength training seriously, learn about powerlifting, and build her body back. A year later, a repeat DEXA scan showed she had regained the muscle and bone mass she had lost, and even added a little more. That story is such a powerful reminder that it is not too late to build strength, regain muscle, improve bone health and get fitter, even if things feel like they have changed dramatically. Another major theme in this episode is that strength training needs to meet the athlete where they are. Lifting heavy does matter, but that phrase can be unhelpful if it makes people think they need to jump straight into barbells, big numbers or a gym environment that feels intimidating. For one person, “heavy” might mean bodyweight. For another, it might mean bands, dumbbells or a gradual progression into more structured strength work. We talk about how the right strength and conditioning program can improve not only bone density and muscle mass, but also confidence, longevity, enjoyment and performance on the bike. I also share where I am personally right now with training. After a long period of illness, travel and inconsistent routine, I feel like I am rebuilding from a very low fitness base. That can be frustrating, especially when your brain remembers what you used to be able to do, but your body is not there yet. Liz and I talk about the emotional side of starting again, the value of beginner energy, and how motivating it can be to see those small improvements return. We talk about the importance of finding joy in the process, rather than only measuring success by numbers, pace or power. This episode is for any woman who has wondered why things feel different now, whether she can still build muscle, whether it is too late to start, how to think about strength training alongside endurance training, and how to stop feeling broken when her body is asking for a different approach. It is also for any endurance athlete who needs the reminder that progress is still possible, that strength matters, and that enjoyment is not optional if we want to keep doing this for the long term.
-- 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/117 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 116. Fuelling Australia's Hardest Granfondo: Three Peaks Challenge Under Eight Hours | Matilda Raynolds | 17 mars 2026 | 00:54:25 | |
In this episode of Fuelled, I sit down with Matilda Raynolds to talk about one of the biggest endurance cycling goals in Australia: completing Peaks Challenge Falls Creek in under eight hours. Matilda recently became the first female sub-eight-hour ride leader for the event, and this conversation goes far beyond the headline result. We unpack what it actually took to get there, from training and mindset to race-day fuelling, body composition, and the long-term evolution of her relationship with food and performance. Matilda shares how ambitious the goal really was, especially because she does not see herself as a natural climber. She explains that her background is much more suited to sprinting and classics-style racing, which made the idea of targeting one of the hardest gran fondos in the world feel both exciting and audacious. We also talk about how different her journey has been compared to the women who have previously gone under eight hours, and why that matters when it comes to representation, performance, and body diversity in cycling. A major theme in this episode is endurance fuelling and how much the culture has changed over the last decade. We reflect on the advice many female athletes were given years ago - low carb, under-fuelling, trying to stay as light as possible, and pushing through long sessions on next to nothing. Matilda speaks candidly about how sad she feels for that younger version of herself, who was training incredibly hard while under-fuelling, compromising both performance and wellbeing in the process. I also share examples from the data I collected with her years ago, and how dramatically different her race fuelling looks now compared to 2019. We talk through exactly how Matilda fuelled for her sub-eight-hour Peaks Challenge ride, including how she approached carbo-loading, breakfast, race-day gels, bottles, caffeine, and fluid strategy. She explains why she kept things deliberately simple, why she practised not stopping in training, and why learning to fuel consistently every 30 minutes made such a difference. We also cover how training the gut, trialling products in training rather than only on race day, and learning what works for your own body is a huge part of performing well in long endurance events. Another key conversation in this episode is the complex relationship between body composition and performance in cycling, especially for women. We discuss why weight does matter in some events, but why the conversation becomes harmful when it is oversimplified or turned into the only thing people focus on. We reflect on how quickly women’s performances get reduced to weight loss, while men’s performances are far more often discussed in terms of power, tactics and physiology. We also speak honestly about how different body types can still perform exceptionally in endurance cycling, and why comparing yourself to another athlete’s build, fuelling strategy or physiology rarely leads anywhere helpful. We also explore how periodisation, fuelling around the event in front of you, protein intake, menstrual cycle changes, and meal satisfaction all play into performance. This is a practical and honest conversation about what endurance performance really looks like when you zoom out from the numbers and look at the whole athlete. If you’re training for Peaks Challenge, a gran fondo, a long cycling event, or you simply want to understand how to fuel endurance rides better, this episode will help you think differently about carbohydrates, recovery, body composition, and what sustainable high performance actually looks like. -- 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/116 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 115. I worry about REDs, LEA and fuelling when I'm not training. ASK A SPORTS DIETITIAN | 11 mars 2026 | 00:14:17 | |
In this episode of Ask a Sports Dietitian, I answer a really important question from a recreational cyclist training around 10 to 12 hours a week who is struggling with RED-S and low energy availability, despite being at a healthy body weight and eating what looks like a good diet on paper. It’s a question I hear in different forms all the time, especially from women in endurance sport who are trying to support performance, protect their health, and avoid cutting back on the training they love. I unpack the difference between overall energy availability and carbohydrate availability, and why the answer is often not either/or — it’s both. I explain why having enough total energy across the day matters just as much as how that energy is timed and distributed around training, and why so many athletes are unknowingly under-fuelling even when they think they’re eating enough. I also talk about the role of continuous glucose monitors (CGMs) in endurance sport, what they can and can’t tell us, and why context is everything when it comes to blood sugar responses. I explain why the same food eaten while sitting at a desk can create a completely different glucose response than when it’s taken on the bike during a hard ride, and why that matters when athletes start interpreting data without understanding the bigger picture. I also address one of the biggest myths I see around RED-S: the belief that if you’re not extremely lean, then you can’t possibly be under-fuelled. I explain why body size alone is not a reliable measure of energy availability, how muscle loss can happen much faster than fat loss, and why missing periods are such a significant red flag in female athletes. This episode is a deep dive into how I think about recovery, hormone health, fuelling around training, and sustainable performance nutrition for cyclists and endurance athletes. It’s practical, evidence-based, and designed to help you understand what to focus on if you’re worried about low energy availability, RED-S, and how to support your body without automatically slashing training.
-- 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/115 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 114. Something needs to change. I can't keep living like this! | 04 mars 2026 | 00:15:19 | |
Something needs to change. I can’t keep living like this. That’s the sentence I’m opening with today, because I know how familiar it can feel - whether it’s about your weight, your fitness, your sleep, your training, or just the way you’ve been living on autopilot. In this episode, I’m sharing what’s been going on behind the scenes for me over the last few months, why I intentionally stepped back from the podcast and social media, and what’s shifted since late November. At the end of 2025, the life lesson that kept showing up for me on repeat was rest. I could see it, I wrote it down, I even knew what I needed… and then I ignored it. I kept pushing, kept delaying proper time off, and eventually my body forced the issue. I got sick with shingles, and then it didn’t stop there - I had the flu, COVID, then the flu again. These weren’t minor inconveniences. These were full stop moments where I had no choice but to rest, let go, and accept that no one can look after me if I don’t look after myself first. In the middle of that chaos, something unexpected happened: an opportunity came up to work with a pro cycling team. I’d been craving more in-person connection - the kind you don’t get when you’re always remote - and in a very “timing is funny like that” moment, I found myself back in the pro peloton. I’m now the lead nutritionist for UAE Team ADQ. It’s been exciting, grounding, and honestly a little surreal… and it’s also added a whole new layer of travel, logistics, and constant movement to my schedule. That’s where I shift into the bigger theme of this episode: how do you create any kind of routine when you don’t have a routine? How do you build consistency when your life is week home, week away, two weeks here, one week there - and everything feels fragmented? I’m talking about this from the perspective of my own fitness right now, because after months of illness, I’m at a low base I haven’t experienced in more than a decade. My brain still thinks I should be able to ride like I used to, but my body is very clearly telling me: this is your capacity today. Start with baby steps. And that’s the part I want you to take with you - whether your goal is fitness, health, weight, performance, or just feeling more like yourself again. If you keep waiting for the perfect block of time to begin, the gap gets wider. But if you keep taking small steps - even imperfect ones - you stay connected to the version of you you’re trying to rebuild. I also talk about the role of accountability, because I know myself: cold weather makes me moody, unmotivated, and dramatic about leaving the house. So I need structures that help me get moving anyway - friends, simple check-ins, micro goals, and events that give me that spark of excitement. I share why I signed up for Mallorca 312 as a way to create a forward anchor in my year. I’m not doing it to be race fit. I’m doing it to enjoy the day, feel the buzz, and give myself a reason to keep showing up consistently between now and then. Finally, I’m sharing what’s coming next - I’m back, I’m excited, and I’ve got some really special interviews planned with athletes I’ve known for years, where we’ll talk honestly about their fueling journeys. And I invite you to send your questions in, because I want this podcast to support you in real life, not just in theory.
-- 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/114 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 113. How long would it take to do this? | 23 déc. 2025 | 00:09:39 | |
n this episode, I explore one of the most powerful yet overlooked parts of performance nutrition: understanding your why. After years of working with cyclists and endurance athletes, I’ve learned that the biggest breakthroughs rarely come from the perfect training plan or the newest gear. They come from learning how to fuel properly, consistently, and intentionally — and understanding the motivation behind your choices. I share stories from the athletes I work with, including the rider who waited nine days to try one simple piece of homework that ended up transforming his performance within a week. I talk about carb loading, pre-race fueling, simple daily habits, and how taking imperfect action builds confidence far more effectively than waiting for the perfect moment. I also dive into my own journey with language learning and how it mirrors the mindset shifts needed in nutrition. Whether you want to improve performance, prepare for a big event, support long-term health, or simply feel stronger on the bike, this episode is about finding the internal motivation that keeps you progressing — even when things aren’t perfect. If you’ve ever struggled to take action, doubted whether a recommendation would actually work, or waited for the right moment to “finally start,” this episode will show you how powerful small daily steps can be. -- 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/113 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 112. Two steps forward one step back | 16 déc. 2025 | 00:24:11 | |
I’ve seen it so many times — athletes, especially cyclists, pushing themselves hard while running on empty. They think eating less or staying in a calorie deficit will help them get leaner or perform better, but it often does the opposite. Nutrition isn’t just about calories in and calories out; it’s a science and an art. In this episode, I reflect on how my own experience with illness (hello, shingles!) reminded me of the body’s limits and why recovery, fueling, and balance matter more than restriction. I talk about the real motivators behind behaviour change — how we often don’t act until we’re in pain — and how to start taking action before things break down. From elite cyclists preparing for major races like Three Peaks or Ironman to everyday riders wanting to feel strong and energetic, the key is sustainable, realistic nutrition. I share insights into body composition, why eating more can sometimes mean performing better, and how fueling properly can completely transform training outcomes. Key themes include:
-- 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/112 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 111. What happens when you get sick? | 11 déc. 2025 | 00:08:17 | |
What happens to my eating habits, mindset, and relationship with food when I get sick and have to stop exercising? I’ve been unwell for nearly a month and couldn’t tolerate any training—and it reminded me how important it is to have a baseline nutrition framework I can fall back on when life forces a pause. I also ran into a viral clip (possibly AI/fake) of a well-known trainer saying he’d “get fat” if he couldn’t train and that he’d micro-dose GLP-1s to avoid it. Whether that video was real or not, the fear behind it is—especially for cyclists and endurance athletes who quietly rely on training to manage body weight. In this episode, I share how I navigate time off the bike without spiralling into restriction or panic. I unpack the difference between my baseline “stay-alive” nutrition and the training add-ons (before/during/after), why eating the same tiny number of calories every day backfires, and what changes when training volume drops to zero. I also talk through the myth of “I’ll gain weight instantly if I stop,” the Christmas/winter slump, and why picking a practitioner who truly understands endurance physiology matters. I even share a real example: someone trying to live on 1,400 calories while training 15 hours/week—and why that guarantees hunger, exhaustion, and rebound eating. Key themes I cover: -- 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/111 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 110. I stopped waiting for the perfect moment to start | 07 nov. 2025 | 00:22:04 | |
I used to wait for the perfect time to start making changes — whether it was improving my nutrition, getting back into strength training, or simply adding more balance to my routine. I told myself I’d start next week, or after a trip, or when life slowed down. But the truth is, the perfect moment never comes. In this episode, I talk about how that mindset holds us back from real progress. I share my personal journey with strength training — how I kept putting it off because I didn’t want to be sore before big rides, and how that avoidance led to back pain and frustration. I also explore how this same mindset shows up in nutrition. Many people wait until January to make changes, but I’ve found that starting during the messy, busy months like November can actually set you up for lasting success. Through my own experience, I’ve learned that progress doesn’t come from perfection — it comes from taking the first imperfect step, then showing up again and again. Key themes:
-- 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/110 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 109. I carb loaded but didn't race as planned.. Do I need to compensate today? ASK A SPORTS DIETITIAN | 14 oct. 2025 | 00:16:04 | |
What happens when you perfectly carb load for a big event… and then it gets cancelled halfway through? In this episode, I dive into one of the most common fears cyclists face — “Have I eaten too much?” — and explain why one day, or one meal, won’t make you gain fat overnight. Using my own experience in Majorca, I share what happened when I prepped for a 320km ride, only to pull the pin after 100km due to storms and torrential rain. We explore what happens inside your body when you carb load, why your weight might fluctuate, and how that’s often just water and glycogen — not body fat. I also break down what I actually ate before and during the ride, what I burned, and how the numbers show it’s almost impossible to “overeat” when you’re fuelling properly for performance. This episode is all about understanding the difference between fuel and fear, and learning how to work with your body instead of against it. Because when you start viewing nutrition as strategy rather than punishment, that’s when you become a truly well-fuelled cyclist. Key themes:
-- 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/109 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 108. I tested how many grams of carbs I REALLY need per hour: Isabella Bertold | 07 oct. 2025 | 00:35:20 | |
In this episode, I’m joined by Isabella Bertold, a professional cyclist and former world-class sailor, to talk about what happened when she took a test to find out exactly how much carbohydrate her body needed to fuel her cycling - and the results surprised her. Like many endurance athletes, Isabella assumed she was fuelling well enough. But after taking a metabolic fuel test using XO Analytics, she discovered she’d been significantly underestimating her carbohydrate needs. The test revealed she could absorb between 110–128 grams of carbs per hour, far more than the 75 grams she thought was her limit. We discuss what that means in practice - how she’s adjusted her fuelling strategy, what she’s learned from trialling different products and ratios, and why individual testing can change everything about how you train, race, and recover. Isabella also talks about her past experience with under-fuelling, her fascination with health tech, and how she now uses tools like Hexis and skinfold tracking to monitor performance and energy balance without obsession. We dive into the ongoing misconceptions about fuelling in women’s cycling, why proper carbohydrate intake is crucial for performance, and how a data-driven approach can replace guesswork and fear with confidence and strength on the bike. -- 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/108 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 107. I was overwhelmed with nutrition information: Kate Richardson | 30 sept. 2025 | 00:46:28 | |
In this episode, I’m joined by GB track and road rider Kate Richardson, who shares how learning to fuel properly has transformed her performance and her enjoyment of racing. Kate recently won the National Elite Women’s Crit Race in the UK, just months after we started working together, and her progress has been nothing short of inspiring. Kate opens up about the confusion she felt around nutrition before seeking support—being overwhelmed by conflicting advice online and within the sport, unsure how to balance performance goals with health, and wrestling with the taboo that still exists around food and body composition in cycling. Together, we discuss how small but strategic changes have helped her train harder, recover faster, and race with more confidence. From simple swaps like choosing Rice Krispies over oats before a stage race, to understanding how carb-loading really works, Kate explains how she’s learned to fuel smarter, not harder. We dive into her “lightbulb moments” around on-bike fuelling, the importance of planning ahead, and why food is never “good” or “bad”—it’s always context specific. Kate also reflects on how her choices have had a ripple effect within her team, inspiring younger riders to fuel more and perform better. Her story is a brilliant reminder that eating enough is not just about surviving training—it’s about thriving in sport and life. Key themes:
How positive change in one athlete influences a whole team
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/107 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 106. Mindset, Mindfulness, and the Ripple Effect of Behaviour Change in Sport with Ted Huang | 24 sept. 2025 | 01:17:04 | |
In this episode, I sit down with two-time Olympic windsurfer and sports psychology graduate Ted Huang to explore one of my favourite topics: behaviour change and mindset. Ted and I recently met on a cycling trip in Italy, and our conversations quickly turned to performance, fuelling, and how psychology underpins so much of what we do in sport and life. Ted shares his fascinating journey from discovering windsurfing as a teenager, to competing at the Olympic level, and later transitioning into road cycling. He explains how running professional cycling teams and studying organisational behaviour helped him see that athletic performance isn’t just about physical strength- it’s also about headspace, coping mechanisms, and mindset under pressure. We dive into why so many athletes still struggle with fuelling properly, the fears that hold them back, and the ripple effect that positive changes can have beyond sport. From overcoming the “I don’t need it” mentality, to learning to fuel training better, to understanding how curiosity and self-awareness drive behaviour change - this conversation covers the mental and physical strategies that help athletes (and everyday people) feel and perform at their best. Whether you’re an elite competitor, a keen weekend rider, or someone curious about how psychology and nutrition intersect, you’ll take away practical insights on how to eat, think, and approach training more effectively - without fear, guilt, or restriction. Key themes:
-- 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/106 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 105. Why did my weight go up? ASK A SPORTS DIETITIAN | 09 sept. 2025 | 00:08:39 | |
In this conversation, I talk about the complexities of weight management and how fluctuations are often linked to things like water retention, hormonal changes, and dietary habits. I encourage you to look at weight as data rather than something to panic over, and I highlight the importance of building sustainable practices instead of chasing quick fixes. I also touch on the psychological side of how we perceive weight and why maintaining a healthy relationship with food and body image matters so much. -- 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/105 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 104. Nutrition tips for healthy eating when travelling | 02 sept. 2025 | 00:13:47 | |
In this conversation, I share my practical tips for maintaining weight while traveling. I talk about the importance of making intentional food choices and focusing on weight maintenance rather than weight loss. I also highlight how to balance indulgence with good nutrition, prioritise protein intake, be mindful with alcohol, and keep active during trips. My goal is to help you enjoy your travel experiences without stressing about gaining weight. ------ 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/104 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 103. Transition From Short To Long Distance Triathlon: Nutrition Insights from Pro Triathlete Grace Thek | 26 août 2025 | 00:45:21 | |
In this episode, I sit down with Australian pro triathlete Grace Thek to talk about her transition from middle distance to full distance triathlon. Grace recently made her debut at Challenge Roth, and she opens up about how her training and nutrition had to shift to meet the demands of racing long distance. She shares what it was like overcoming injuries, how she gradually built up her fueling strategy to hit 94 grams of carbs per hour, and why consistency was key to maintaining energy right through to the finish. We also chat about the lessons she’s learned along the way, the importance of practicing nutrition in training, and her advice for new triathletes — from enjoying the journey to being well-prepared on race day. ------ 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/103 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 102. 'I don't need it' - what's that costing you? | 19 août 2025 | 00:16:25 | |
In this episode, I unpack one of the most common phrases I hear from athletes and active individuals: “I don’t need it.” Whether it’s a short ride, an easy session, or a busy day, the assumption that fuelling isn’t necessary can come at a significant cost. I share insights from years of working with clients who underfuel - not intentionally, but because they believe it’s the ‘right’ thing to do. From sugar cravings and poor sleep to stalled progress and mid-ride energy crashes, this episode explores the very real consequences of skimping on training nutrition. You'll learn why eating less doesn’t always mean weight loss, how poor fuelling habits can sabotage your results, and why performance nutrition isn’t reserved for elite athletes. I also touch on the mental side of nutrition - the thought patterns and beliefs that often hold us back - and offer practical strategies for identifying and shifting them. If you’ve ever skipped fuelling a ride thinking “I’ll be fine” or tried to save calories for later, this episode is for you. It’s a call to get curious, test different strategies, and understand what it’s really costing you when you say, “I don’t need it.” Key Themes:
-- 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/102 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 101. I Made All the Cycling Nutrition Mistakes So You Don’t Have To: Brookmyer McIntyre | 12 août 2025 | 01:07:25 | |
In this episode, I sit down with Brookmyer McIntyre, a dedicated cyclist and social media strategist, to delve into her experiences and learnings in the world of cycling and nutrition. Brookmyer shares her journey from university rowing to cycling, discussing the pivotal moments and challenges she faced along the way. We explore her nutritional mistakes, the importance of proper fuelling, and the psychological aspects influencing diet and performance. Brookmyer sheds light on the transformation in her performance once she started to properly fuel her training, highlighting the significance of a balanced approach to food. -- 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/101 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 100. I almost quit being a sports dietitian | 04 août 2025 | 00:17:40 | |
In this special 100th episode, I open up about a deeply personal moment — the time I nearly walked away from being a sports dietitian. It's easy to see success from the outside, but behind the scenes, we all face self-doubt, criticism, and burnout. I share the emotional rollercoaster of feeling like a failure, dealing with online negativity, and why I ultimately chose not to give up. You'll also hear the honest truth about how much pressure we can put on ourselves when we tie our identity to our work, and how stepping back — even temporarily — can help us realign with our purpose. I talk about managing ADHD, setting personal and professional boundaries, and the critical role of small, consistent actions over time — both in fuelling and in life. I reflect on the importance of vision, faith, and living in alignment with your values. Whether you're an athlete, health professional, or simply someone trying to keep moving forward when life feels overwhelming, this episode is a raw and real reminder that progress isn’t always linear. Key Themes:
-- 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/100 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 99. Fuelled with maple syrup on a bike ride (Ask a Sports Dietitian) | 28 juil. 2025 | 00:08:05 | |
In this episode of Fuelled, I explore a surprisingly common question: can you use maple syrup to fuel your bike rides? While it may sound unorthodox, many cyclists are turning to whole food alternatives like maple syrup for quick, digestible carbohydrates during training or racing. I break down the numbers, look at serving sizes using soft flasks, and compare the carb content to energy gels. You'll hear me walk through how to measure and transport maple syrup using sports flasks, what 90 grams of maple syrup looks like in millilitres, and how many carbs that translates to. I also delve into the practicality, cost, and taste factors that might make or break maple syrup as a fuelling strategy. Plus, I share my own plans to road-test this sticky fuel source on an upcoming ride. If you're looking for alternative fuelling ideas that go beyond commercial gels and sports nutrition products, or you just want to geek out over fuelling strategies, you’ll enjoy this practical, no-nonsense deep dive. This episode also offers insights for anyone curious about managing fuelling costs and finding real-food options that fit your training and gut.
-- 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/99 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 98. Nutrition propaganda I'm not falling for (as a sports dietitian) | 15 juil. 2025 | 00:13:05 | |
In this episode, I discuss the pivotal role of nutrition in cycling performance. I debunk common myths around cycling nutrition such as the necessity of extreme dieting, the demonization of sugar, and the misconception that weight loss always leads to better performance. I emphasize the importance of context-specific fuelling, the benefits of real food during slower rides, and the high costs of under-fuelling. I also highlight how appropriate nutrition can improve power output, body composition, health, and overall performance. The episode concludes with an invitation for you to join my cycling nutrition team for personalised guidance and resources.
--- 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/98 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 97. Nutrition for cyclists entering their 50s and 60s Josh Brandwene | 08 juil. 2025 | 00:47:19 | |
In this episode, I discuss the transformative power of proper fuelling and nutrition for cyclists of all levels. From debunking common myths about calorie intake and rest days to sharing personal success stories, this podcast sheds light on the importance of fuelling strategies both on and off the bike. Key topics include the benefits of eliminating processed foods, the impact of proper hydration, and the role of consistent low-intensity training in improving performance. My goal is to inspire and educate you on how to optimize your nutrition to fuel peak body composition, health, and performance. ------ 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/97 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 96. You're doing better than you think you are. Keep going | 03 juil. 2025 | 00:09:33 | |
In this episode, Dr. Gemma Sampson tackles the common pitfalls and misconceptions around nutrition for cyclists. She emphasiSes the importance of a personalized fueling strategy tailored to individual goals, whether that’s winning the Tour de France or completing a century ride. Dr. Sampson discusses her philosophy on achieving peak performance through balanced nutrition rather than extreme diets. She also shares personal reflections on goal-setting, the importance of consistency over perfectionism, and the value of small, incremental changes. Lastly, Dr. Sampson offers practical advice for maintaining motivation and overcoming setbacks. ------ 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/96 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 95. My 30 day challenge to overcome an 'I can't climb' mindset | 18 juin 2025 | 00:12:06 | |
In this episode, I share my personal journey of overcoming challenges in my cycling training, particularly my struggles with climbing. I discuss my current challenge of improving my time on a local climb and the importance of mindset, pushing boundaries, and proper nutrition. I emphasise the role of a tailored fueling strategy for peak performance both on and off the bike. I also explain how my training routine and nutritional strategies are preparing me for an upcoming event in France that involves significant climbing. My approach includes experimenting with fuelling in hot weather and adjusting my nutrition to maximise my performance and recovery.
------ 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/95 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 94. Is There a Place for Recovery Shakes? Ask a Sports Dietitian | 04 juin 2025 | 00:12:10 | |
Is there a place for recovery shakes? In this Ask a Sports Dietitian segment, Dr Gemma Sampson discusses the importance of recovery nutrition, focusing on recovery shakes and their role in muscle recovery. She emphasises the four Rs of recovery: restoring carbohydrates, rebuilding with protein, rehydrating, and revitalising with micronutrients. The timing of nutrition intake post-exercise is crucial for optimal recovery, and she provides insights into choosing the right recovery shake based on individual needs and preferences.
------ 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/94 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 93. I Wish I'd Learned How to Fuel Training Sooner - Jemima Cooper | 20 mai 2025 | 00:49:42 | |
In this episode, I delve into the importance of proper nutrition and fuelling strategies for cyclists and endurance athletes with my guest, Jemima Cooper. Jemima shares her journey from being a ballerina to becoming an ultra runner, highlighting the challenges she faced with nutrition and how optimising her fuelling strategy was a game changer for her performance, recovery, and overall enjoyment of the sport. We discuss the significance of carbohydrates in training, the psychological barriers to fuelling adequately, and the trial-and-error process to find what works best for individual athletes. This insightful conversation is essential for anyone looking to improve their athletic performance and understand the critical role of nutrition in endurance sports.
------ 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/93 🚴 Strava: https://www.strava.com/athletes/5723475 | |||
| 92. What to eat on a bike ride | 13 mai 2025 | 00:17:57 | |
In this comprehensive episode, we delve deep into the strategies necessary for effectively fuelling your bike rides. The discussion begins with an introduction to the three essential factors to consider: the duration of the ride, its intensity, and the type of fuel required. We break down each factor, explaining how the length of your ride affects your nutritional needs and why carbohydrates are crucial for sustained energy and performance.
We then explore various types of fuels, starting with drink mixes. I provide insights on different drink mixes available, from basic maltodextrin to advanced sports nutrition products, and when to use them. Moving on to energy gels, we discuss their convenience and effectiveness, including various examples and their carbohydrate content. The importance of personal testing is emphasised to find what works best for you.
The episode also covers real food options and cost-effective supermarket finds like Haribo, dried fruits, and tortilla wraps. Practical tips on incorporating homemade ride foods such as banana bread, rice Krispy cakes, cookies, and waffles are shared, including how to store them conveniently in your freezer. I emphasise the importance of enjoying your ride food to ensure consistent intake and optimal performance.
Lastly, we discuss the critical role of meal timing around your training sessions for both performance enhancement and recovery. Whether you are a casual cyclist or a professional athlete, these strategies can be tailored to fit your training schedule and nutritional needs. For more recipes, personalised advice, and support, visit my website at gemmasampson.com. Don't forget to like, subscribe, and stay tuned for more tips on how to effectively fuel your rides! ------ 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/92 🚴 Strava: https://www.strava.com/athletes/5723475
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| 91. When quitting a goal isn't a failure | 06 mai 2025 | 00:12:02 | |
In this episode, I share my personal journey of deciding to quit a goal I had set for myself—to participate in a triathlon. Reflecting on my experiences from 10 years ago when I did my first triathlon and how it played a critical role in my life post-divorce, I examine why sometimes it's okay to let go of goals. I discuss the importance of understanding your true motivations and eliminating external pressures when setting goals. Over the last few months, I found myself not enjoying the training process, especially running, which had always been a challenge for me. From my love of swimming and cycling to my aversion to running, I explain how these realisations led me to reassess my decision. I had signed up for an Olympic triathlon to mark the 10-year anniversary of my first race but came to realise that my 'why' had changed. Forcing myself to complete the triathlon would be unsustainable and unfulfilling, driven more by external validation than personal joy. I emphasise the importance of engaging in activities that bring genuine happiness and fit into one's life realistically, rather than pushing through goals that don't resonate anymore. Recognising these signs and making the decision to quit isn't a failure; rather, it's an acknowledgment of one's evolving desires and priorities. This episode highlights the significance of recognising your 'why' in goal-setting and the power of quitting things that no longer serve you. Join me as I explore these introspective thoughts and encourage you to find joy and sustainability in your own goals. Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson
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| 90. Fuelling QOM at Three Peaks Challenge with Meredith Andrew | 22 avr. 2025 | 00:23:45 | |
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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| 89. Fuelling stories from Zwift Community Live 2025 in Mallorca | 15 avr. 2025 | 00:25:07 | |
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 | |||
| 88. Should you use ChatGPT to create a meal plan to lose weight as a cyclist? | 02 avr. 2025 | 00:10:58 | |
In this episode, I discuss whether ChatGPT is useful for creating meal plans for cyclists. I share a real-world example of a client who struggled with a ChatGPT-generated meal plan that was drastically different from their usual diet. I explain why meal plans often fail, how my nutrition framework starts with small, sustainable changes, and how to optimise meal plans for energy, protein, and recovery. I also highlight the benefits and limitations of using ChatGPT for meal plan ideas. Join me in the Fuelled Framework challenge this April to learn how to balance everyday nutrition, training, and race nutrition effectively.
Episode show notes: www.gemmasampson.com/podcast/88 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 87. Navigating Sodium Needs in Endurance Sports with Dr Alan McCubbin | 26 mars 2025 | 00:47:45 | |
In this episode, host Dr. Gemma Sampson delves into the complexities of sodium and hydration strategies for cyclists with expert Dr. Alan McCubbin. Covering issues such as sweat testing, sodium intake, and hydration, the discussion addresses why athletes may not be drinking enough and explores multiple factors impacting fluid intake and tolerance. The conversation also covers the intricacies of sodium needs during different conditions and durations, offering practical advice for tailoring hydration strategies to individual needs. Additionally, they emphasize the interconnection between water and sodium intake and provide tools such as the Sweat Rate Calculator for better planning. Perfect for cyclists looking to optimize their performance and hydration strategies.
Episode show notes: www.gemmasampson.com/podcast/87 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 86. Learning Spanish reminded me how important this is | 19 mars 2025 | 00:10:23 | |
In this episode, I reflect on the crucial role of baby steps and consistent actions in achieving long-term goals. Drawing from my personal experience of learning Spanish while living in Spain, I discuss the importance of daily practice and investing in a tutor. I share how starting with just 10-15 minutes a day has progressively built up to an hour, leading to significant improvements in my language skills. The journey mirrors other life goals such as weight loss and muscle gain, emphasizing the need for patience, persistence, and tracking progress. I challenge you to identify one realistic change you can make that aligns with your long-term aspirations.
Episode show notes: www.gemmasampson.com/podcast/86 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 85. Don't make this mistake! Check your sports nutrition cupboard. | 12 mars 2025 | 00:17:48 | |
I've had a hard lesson about using expired sports nutrition products, and now it's time for some spring cleaning in my sports nutrition cupboard! Join me as I go through all my gels, bars, and supplements to check their expiration dates and organise them. Learn from my mistakes, avoid potential health risks, and ensure you get the most out of your sports nutrition investments. Let's prioritise and use our products wisely to save money and enhance our training sessions. Don't forget to like, subscribe, and keep your ride fuelled with in-date products!
Episode show notes: www.gemmasampson.com/podcast/85 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 84. 11 Years Ago, I Believed THIS About Nutrition... Do I Still? | 05 mars 2025 | 00:28:02 | |
Join Dr. Gemma Sampson, a sports dietitian specialising in performance nutrition for cyclists, as she revisits her old food and nutrition beliefs from 11 years ago. In this episode, Dr. Sampson reacts to her previous answers on a get-to-know-me Q&A, reflecting on how her approach to eating and nutrition has evolved. Discover insights into how to fuel properly for everyday nutrition, training, and performance. Dr. Sampson shares personal anecdotes, professional experiences, and practical advice, making this a must-listen for anyone interested in optimising their diet for athletic performance or overall well-being. Subscribe for evidence-based nutrition practices and tips to fuel your ride and achieve your cycling goals.
Episode show notes: www.gemmasampson.com/podcast/84 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 83. Are you making these 5 Cycling Nutrition Mistakes? | 18 févr. 2025 | 00:34:28 | |
In this episode, we explore five common nutrition myths that hinder performance and weight management, such as thinking you can eat whatever you want because you're riding so much, not fuelling during training to save calories for later, and the misconceptions about easy training sessions not needing fuel. I emphasise the importance of a smart fuelling strategy and how it can be a game changer for both amateurs and elite cyclists. Join me as I challenge prevailing myths and offer practical advice on how to optimise your nutrition for lasting improvements in body composition and cycling performance. If you're ready to rethink your nutrition strategy, let's fuel up together!
Episode show notes: www.gemmasampson.com/podcast/83 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 82. Breaking Lee *Hollywood* Turner's 'nothing tastes as good as skinny feels' mindset | 12 févr. 2025 | 00:34:28 | |
In this episode, I discuss the importance of proper nutrition for cyclists with Lee *Hollywood* Turner. We dive into personal experiences and lessons learned about fuelling strategies before and during rides, shifting from a 'nothing tastes as good as skinny feels' mindset to understanding the crucial role of nutrition in achieving peak performance. We explore practical tips, the impact of proper fueling on endurance and recovery, and how small changes can lead to significant improvements in body composition, health, and race outcomes.
Episode show notes: www.gemmasampson.com/podcast/82 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 81. Should I stop drinking alcohol? Ask a Sports Dietitian | 05 févr. 2025 | 00:21:45 | |
Welcome back to the Fuelled Podcast with Dr. Gemma Sampson. In this episode, we delve into the topic of alcohol consumption and its impact on lifestyle, sleep, recovery, and performance. As January nears its end, many people are evaluating their diets and alcohol intake. Dr. Sampson discusses the trend of reduced alcohol consumption, shares personal experiences, and provides insights on the effects of alcohol. Learn about the calorie content of different alcoholic drinks, the importance of intentional drinking, and strategies for incorporating alcohol into your lifestyle in a balanced way. Whether you're considering stopping, reducing, or just being more mindful of your alcohol intake, this episode offers valuable advice and perspectives.
Episode show notes: www.gemmasampson.com/podcast/81 Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at | |||
| 80. Tour Down Under 2025: What's changed in sports nutrition | 23 janv. 2025 | 00:05:18 | |
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
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| 79. Embracing a Year of Joy: Life Lessons from 2024 | 01 janv. 2025 | 00:10:30 | |
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 | |||
| 78. Will intermittent fasting help athletes to lose weight? | 06 déc. 2024 | 00:10:59 | |
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 | |||
| 77. The Truth About "Refined Sugar-Free" Recipes | 04 déc. 2024 | 00:19:12 | |
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 | |||
| 76. Cycling through Pregnancy with Rebecca Charlton | 25 nov. 2024 | 00:53:15 | |
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
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| 75. Fuelling 6h Ironman Training with Cody Beals | 19 nov. 2024 | 00:50:07 | |
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
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| 74. Derek Teel: Start moving forward after setback through faith, strength, nutrition and vision | 13 nov. 2024 | 01:34:28 | |
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
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| 73. What should I be eating? It depends on this. | 05 nov. 2024 | 00:10:04 | |
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
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