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.

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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 

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🎤 Podcast: https://www.gemmasampson.com/podcast/119

🚴 Strava: https://www.strava.com/athletes/5723475

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.

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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/121

🚴 Strava: https://www.strava.com/athletes/5723475

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:

• buying vegetables
• preparing meals at home
• drinking more water
• moving their body
• getting enough sleep
• choosing a nourishing meal instead of defaulting to convenience food

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.

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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/122

🚴 Strava: https://www.strava.com/athletes/5723475

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.

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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/120

🚴 Strava: https://www.strava.com/athletes/5723475

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:

• How pain and setbacks motivate us to change

• Why fueling is the most overlooked performance enhancer

• The truth about deficits, metabolism, and body composition

• How under-fueling affects hormones, bone health, and longevity

• Building a sustainable nutrition framework for cycling success

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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/112

🚴 Strava: https://www.strava.com/athletes/5723475

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:

• Why carb loading increases weight (and why that’s a good thing)

• The difference between glycogen, water, and body fat

• How to mentally handle unexpected race day changes

• The role of fuel timing before, during and after training

• Why using exercise as punishment never works

• The importance of course correction, not restriction

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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/109 

🚴 Strava: https://www.strava.com/athletes/5723475

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:

• Fuelling for track and road cycling
  
  
• The taboo of weight and power-to-weight conversations in sport
  
  
• Simple nutrition swaps that improve performance
  
  
• Carb-loading strategies that actually work
  
  
• The psychology of fuelling and food confidence
  
  

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

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:

• The hidden cost of underfuelling rides and training sessions

• How fuelling habits affect energy, sleep, cravings and weight

• Mindset myths that sabotage athletic performance

• Real-world examples from client transformations

• Why more food (not less) is often the key to progress

• Strategies to test, track and rewire your fuelling approach

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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/102

🚴 Strava: https://www.strava.com/athletes/5723475

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!

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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/92

🚴 Strava: https://www.strava.com/athletes/5723475

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

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.

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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/116

🚴 Strava: https://www.strava.com/athletes/5723475

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.

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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/115

🚴 Strava: https://www.strava.com/athletes/5723475

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.

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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/114

🚴 Strava: https://www.strava.com/athletes/5723475

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:

• Why waiting for the “perfect time” stops progress

• How pain and discomfort often become our biggest motivators

• Why taking imperfect action builds consistency

• How to identify what really drives your goals

• Creating change that lasts through everyday life

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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/110 

🚴 Strava: https://www.strava.com/athletes/5723475

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:

• Why mindset is the missing link in performance

• The role of self-awareness in lasting behaviour change

• Fuelling strategies for endurance cycling and multi-day events

• Fear, food, and why restriction rarely works

--

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

------

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

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:

• Burnout and navigating career doubt

• The importance of small, sustainable changes

• Setting boundaries with time and energy

• The impact of ADHD on planning and productivity

• Letting go of perfectionism and embracing vision

• Fuelling for life, not just sport

• Owning your values and showing up authentically

--

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

------

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

------

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

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

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

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, 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:
I explain how I keep my body composition stable when I’m not training by eating my normal baseline meals (breakfast, lunch, dinner, plus a snack or two) and simply removing the training fuel. I talk about responding to real hunger, recognising the “cookie-monster” appetite that comes from under-fuelling endurance sessions, and how smart fuelling reduces sugar cravings and weekend blow-outs. I also get real about winter, illness and rest: performance nutrition isn’t meant to be rigid—it’s meant to adapt.

--

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

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

Episode show notes:

www.gemmasampson.com/podcast/64

__________________

You can find Gemma at

www.gemmasampson.com

www.instagram.com/drgemmasampson

www.youtube.com/@drgemmasampson

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

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

---

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

Episode show notes: www.gemmasampson.com/podcast/82 

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

You can find Gemma at

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

--

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

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

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 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

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🎥 Youtube: www.youtube.com/@drgemmasampson

📸 Instagram: https://instagram.com/drgemmasampson

🎤 Podcast: https://www.gemmasampson.com/podcast/94

🚴 Strava: https://www.strava.com/athletes/5723475 

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

 ------

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

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

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

------

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

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 

Episode show notes: www.gemmasampson.com/podcast/86 

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

You can find Gemma at

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

Episode show notes: www.gemmasampson.com/podcast/84 

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

You can find Gemma at

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

Episode show notes: www.gemmasampson.com/podcast/85 

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

You can find Gemma at

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

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 

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 

Episode show notes: www.gemmasampson.com/podcast/83 

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, 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

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

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

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

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

Episode show notes: www.gemmasampson.com/podcast/50

You can find Gemma at

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