Dr Gemma Sampson is an Australian Advanced Sports Dietitian and Sports Nutrition expert fuelling peak performance for amateur and elite cyclists.
Find Gemma at www.gemmasampson.com
Fuelled with Dr Gemma Sampson
Claim This Podcastby Dr Gemma Sampson
5.0(7 reviews)
138 episodes
Updated Daily
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71
Podcast Authority
BetaGoodBased on show quality, social media presence, reviews, charts, and more
Quality59
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Engagement76
Podcast Overview
Dr Gemma Sampson is an Australian Advanced Sports Dietitian and Sports Nutrition expert fuelling peak performance for amateur and elite cyclists. Find Gemma at www.gemmasampson.com
Language
🇺🇲
Publishing Since
11/23/2020
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71
Podcast Authority
BetaGoodBased on show quality, social media presence, reviews, charts, and more
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Engagement76
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Episode Length
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Recent Episodes
May 26, 2026
122. I'm celebrating this 'little' win - what win are you celebrating this week?
<p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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?</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">Instead, I encourage people to celebrate the behaviours themselves:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">buying vegetables</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">preparing meals at home</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">drinking more water</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">moving their body</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">getting enough sleep</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">choosing a nourishing meal instead of defaulting to convenience food</span></li> </ul> <p><span style="font-weight: 400;">These small actions matter, even when the results are not immediately visible.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span style="font-weight: 400;">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.</span></p> <p><span>--</span></p> <p><span style="font-weight: 400;"><span>BECOME A FUELLED CYCLIST</span></span></p> <p><span style="font-weight: 400;"><span>🧰 Get your free Nutrition Assessment: <a href="https://www.gemmasampson.com/ceacq">https://www.gemmasampson.com/ceacq</a></span></span></p> <p><span style="font-weight: 400;"><span>⛽️ Join The Fuelled Team: <a href="https://www.gemmasampson.com/join">https://www.gemmasampson.com/join</a> </span></span></p> <p> </p> <p><span style="font-weight: 400;"><span>CONNECT WITH GEMMA</span></span></p> <p><span style="font-weight: 400;"><span>🌐 Website: <a href="https://www.gemmasampson.com/">https://www.gemmasampson.com</a></span></span></p> <p><span style="font-weight: 400;"><span>🎥 Youtube: <a href="http://www.youtube.com/@drgemmasampson">www.youtube.com/@drgemmasampson</a> </span></span></p> <p><span style="font-weight: 400;"><span>📸 Instagram: <a href="https://instagram.com/drgemmasampson">https://instagram.com/drgemmasampson</a></span></span></p> <p><span style="font-weight: 400;"><span>🎤 Podcast: <a href="https://www.gemmasampson.com/podcast/122">https://www.gemmasampson.com/podcast/122</a></span></span></p> <p><span style="font-weight: 400;"><span>🚴 Strava: <a href="https://www.strava.com/athletes/5723475">https://www.strava.com/athletes/5723475</a></span></span></p>
May 20, 2026
121. How I fuelled Mallorca 312: Race Nutrition Review
<p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p><span>--</span></p> <p><span style="font-weight: 400;"><span>BECOME A FUELLED CYCLIST</span></span></p> <p><span style="font-weight: 400;"><span>🧰 Get your free Nutrition Assessment: <a href="https://www.gemmasampson.com/ceacq">https://www.gemmasampson.com/ceacq</a></span></span></p> <p><span style="font-weight: 400;"><span>⛽️ Join The Fuelled Team: <a href="https://www.gemmasampson.com/join">https://www.gemmasampson.com/join</a> </span></span></p> <p> </p> <p><span style="font-weight: 400;"><span>CONNECT WITH GEMMA</span></span></p> <p><span style="font-weight: 400;"><span>🌐 Website: <a href="https://www.gemmasampson.com/">https://www.gemmasampson.com</a></span></span></p> <p><span style="font-weight: 400;"><span>🎥 Youtube: <a href="http://www.youtube.com/@drgemmasampson">www.youtube.com/@drgemmasampson</a> </span></span></p> <p><span style="font-weight: 400;"><span>📸 Instagram: <a href="https://instagram.com/drgemmasampson">https://instagram.com/drgemmasampson</a></span></span></p> <p><span style="font-weight: 400;"><span>🎤 Podcast: <a href="https://www.gemmasampson.com/podcast/121">https://www.gemmasampson.com/podcast/121</a></span></span></p> <p><span style="font-weight: 400;"><span>🚴 Strava: <a href="https://www.strava.com/athletes/5723475">https://www.strava.com/athletes/5723475</a></span></span></p>
April 28, 2026
120. Sports nutrition for 'human vacuums' with Douglas Gunn
<p> </p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p><span>--</span></p> <p><span style="font-weight: 400;"><span>BECOME A FUELLED CYCLIST</span></span></p> <p><span style="font-weight: 400;"><span>🧰 Get your free Nutrition Assessment: <a href="https://www.gemmasampson.com/ceacq">https://www.gemmasampson.com/ceacq</a></span></span></p> <p><span style="font-weight: 400;"><span>⛽️ Join The Fuelled Team: <a href="https://www.gemmasampson.com/join">https://www.gemmasampson.com/join</a> </span></span></p> <p> </p> <p><span style="font-weight: 400;"><span>CONNECT WITH GEMMA</span></span></p> <p><span style="font-weight: 400;"><span>🌐 Website: <a href="https://www.gemmasampson.com/">https://www.gemmasampson.com</a></span></span></p> <p><span style="font-weight: 400;"><span>🎥 Youtube: <a href="http://www.youtube.com/@drgemmasampson">www.youtube.com/@drgemmasampson</a> </span></span></p> <p><span style="font-weight: 400;"><span>📸 Instagram: <a href="https://instagram.com/drgemmasampson">https://instagram.com/drgemmasampson</a></span></span></p> <p><span style="font-weight: 400;"><span>🎤 Podcast: <a href="https://www.gemmasampson.com/podcast/120">https://www.gemmasampson.com/podcast/120</a></span></span></p> <p><span style="font-weight: 400;"><span>🚴 Strava: <a href="https://www.strava.com/athletes/5723475">https://www.strava.com/athletes/5723475</a></span></span></p>
138 total episodes available
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