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 

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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

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

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

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

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

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