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:

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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🎤 Podcast: https://www.gemmasampson.com/podcast/112

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