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PODCAST

Fuelled with Dr Gemma Sampson

Dr Gemma Sampson

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

health & fitness

All Episodes

00:40:21

68. Myths of Menopause with Dr Nicky Keay

Fuelled with Dr Gemma Sampson ·

2024/10/01

In this episode, Dr. Gemma Sampson welcomes back Dr. Nicky Keay to discuss perimenopause, menopause, and overall female health for athletes. Dr. Keay's upcoming book, 'The Myths of Menopause, A Guide to Increasing Your Menopause Wisdom,' addresses common misconceptions about menopause, such as the belief that it marks the end of active life and that hormone replacement therapy (HRT) is universally risky. They also explore how to manage menopause symptoms through lifestyle changes including nutrition

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00:26:19

67. Should you weigh your food? ASK A SPORTS DIETITIAN

Fuelled with Dr Gemma Sampson ·

2024/09/17

In this episode, host Gemma addresses a listener's question about the practice of weighing food portions, especially when dining out. The discussion covers topics such as the benefits of weighing food for understanding portion sizes, nutrient intake, and managing stress around eating. Gemma also highlights the potential downsides, like increased anxiety and disordered eating patterns. She provides practical tips and examples about how weighing your food can offer freedom and clarity for some, while

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00:29:47

66. Sarah Gigante's nutrition strategy to fuel Tour...

Fuelled with Dr Gemma Sampson ·

2024/09/03

In this episode, host Gemma welcomes pro female cyclist Sarah Gigante to the podcast. Sarah, who rides for AG Insurance Soudal, recently finished 7th overall in the Tour de France Femme. They discuss Sarah's nutrition journey over the past few years, her meticulous fueling strategies during races, and the vital role of team support and proper nutrition in elite cycling performance. Sarah shares insights from her experiences, including the challenges and impacts of maintaining optimal dietary habits

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00:59:11

65. Fuel is a real life human cheat code! Frankie Hall

Fuelled with Dr Gemma Sampson ·

2024/08/27

In this episode, Gemma hosts Frankie Hall, an elite female cyclist from the UK, currently riding for DUS Hutchinson Brother UK. Frankie shares her transformative journey over the past six months, emphasizing changes in her fueling strategies. She discusses the impact of proper nutrition on her performance, recounting a recent race where improved fueling allowed her to finish strong. Frankie and Gemma explore the importance of timing, nutrient intake, and overcoming restrictive eating habits to

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00:11:07

64. Is it okay to eat a larger evening meal the night...

Fuelled with Dr Gemma Sampson ·

2024/08/20

In this episode of 'Ask a Sports Dietitian,' Gemma responds to Clare's question about whether it's effective to eat a larger evening meal before a big event if a big breakfast is challenging. Gemma emphasizes the importance of optimising nutrition at various key time points, including the night before and the morning of the race. She discusses the significance of trial and error to find what works best for each individual and highlights different nutritional strategies, such as liquid fuels and

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00:29:32

63. Fuel more fun with Bivo co-founder Carina Hamel

Fuelled with Dr Gemma Sampson ·

2024/08/14

In this episode, Gemma talks with Carina Hamel, a lifelong athlete, mother, and co-founder of Bivo drink bottles. Carina shares the story behind Bivo and how she and her husband identified a gap in the market for non-plastic hydration solutions for athletes and everyday use. She discusses her journey from a career in footwear product development to starting her own business, the challenges of balancing motherhood with entrepreneurship, and the importance of creating products that address real-world

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00:35:27

62. Researching female nutrition requirements with Dr...

Fuelled with Dr Gemma Sampson ·

2024/08/06

In this podcast episode, host Gemma interviews Dr. Jose Areta about the energy needs of female cyclists, particularly during events like the Tour de France. They discuss a recent study on energy expenditure in female athletes, highlighting surprising findings such as high daily caloric needs and energy deficits similar to male cyclists. The conversation touches on the complexity of measuring energy intake and expenditure, the challenges of conducting accurate research, and the impacts of chronic low

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00:40:30

61. Pock-it fuel fuelling pro cyclists with Lizzie...

Fuelled with Dr Gemma Sampson ·

2024/07/30

In this episode, host Gemma sits down with pro cyclists Lizzie Holden and Nick Schultz to discuss the concept of 'Pocket Fuel' and its role in sports nutrition. They explore how their interest in baking and nutrition led to creating homemade training snacks. The cyclists share personal insights on the importance of fueling correctly, overcoming flavour fatigue, and incorporating variety into ride food. They dive deep into the nutritional strategies used in racing versus training, the psychological

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00:41:19

60. Fuelling Tour de France Femme with Georgie Howe

Fuelled with Dr Gemma Sampson ·

2024/07/23

In this episode, Gemma sits down with Georgie Howe, a professional cyclist for Liv Jayco Alula. Georgie shares her journey from rowing in Australia to becoming a cyclist, including her struggles with non-selection for the Tokyo Olympics, transitioning into management consulting, and finding her passion for cycling during the COVID-19 lockdown. She discusses the physical and mental challenges she's faced, such as significant weight changes and amenorrhea, and emphasizes the importance of proper

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00:11:30

59. Why you should aim to eat 30 plants a week (and how)

Fuelled with Dr Gemma Sampson ·

2024/07/20

In this episode, Gemma shares her most overlooked and undervalued piece of nutrition advice: increasing the variety and quantity of plants in your diet. She explains how adding more fruits and vegetables can significantly improve gut microbiome diversity, enhance satiety, and aid in weight management. Gemma provides practical tips on incorporating 30 different plants a week and emphasizes that even small changes can lead to substantial health benefits. She also includes a comprehensive list of 90

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00:09:44

58. What will you regret most?

Fuelled with Dr Gemma Sampson ·

2024/07/09

Is there anything about your life that you regret or wish you could change looking back? One of the most impactful books I've read is the top 5 regrets of the dying by Bonnie Ware. Sounds morbid but it is a very inspirational book and thinking about these regrets helps me make decisions and live a life full of intention. Episode show notes: www.gemmasampson.com/podcast/58 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson

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00:18:03

57. What's changed in pro cycling nutrition?

Fuelled with Dr Gemma Sampson ·

2024/07/03

What's changed in pro cycling nutrition? I joined Tim Podlogar, Sam Impey and David Dunne at Hexis Elite Cycling Nutrition Conference Q&A panel to discuss fuelling practices, whether we need to fuel at 120g per hour, cyclists using ozempic to lose weight, protein, vegan nutrition and more. Episode show notes: www.gemmasampson.com/podcast/57 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson

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00:10:24

56. How learn to like eating healthy

Fuelled with Dr Gemma Sampson ·

2024/05/21

How do you learn to like eating healthy? This is a question I received on Instagram and I found it very interesting because the meaning we attach to the word healthy can influence how easy or difficult we perceive it to achieve. In this episode I discuss what healthy may or may not look like for you and steps to help you make changes to live a healthier lifestyle and eat in a healthier way without feeling deprived or overwhelmed. Episode show notes:

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00:18:58

55. Is your nutrition plan realistic or idealistic?

Fuelled with Dr Gemma Sampson ·

2024/05/14

Often people come to me with these idealistic goals and visions of what they want to do achieve or change around their nutrition. Kind of like how at the beginning of the year we can get sucked into the whole new year new me resolutions kind of things. This year I'm going to be different. We make all these changes, but they are so far from our starting point that we set ourselves up for failure and most people give up before January is even finished. We are more than a quarter of the way through

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00:13:59

54. How being dropped on every ride kickstarted my...

Fuelled with Dr Gemma Sampson ·

2024/05/07

If you get dropped on a ride - does that demotivate you or does it motivate you? Maybe I'm weird, but for some strange reason when it comes to group rides, being dropped REALLY motivates me to work harder and to ride my bike more regularly. It all started with the Sefton park chain gang 9 years ago. Episode show notes: www.gemmasampson.com/podcast/54 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson

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00:18:16

53. Nutrition recommendations for masters cyclists. ...

Fuelled with Dr Gemma Sampson ·

2024/04/30

It's time for another edition of Ask a Sports Dietitian where each month I select a question submitted to answer - just like I do each week on my private podcast for Fuelled Team members. Susan asks: Hi Gemma, I am a 57yr old female Cycling endurance athlete. I like to compete for overall and AG in 80-100mi sportive/fondo/ races. I am using a trainer and on the average put in 10-15hrs/week. I am interested to hear your macro recommendations when it comes to older but still competitive athletes

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00:11:31

52. Have I always had a good relationship with food?

Fuelled with Dr Gemma Sampson ·

2024/04/23

Have I always had a good relationship with food? This week on the podcast I am doing something a little different. One of my Fuelled team members asked a question about my relationship with food, how that has changed over the years as a dietitian and things I recommend you consider to improve yours. Episode show notes: www.gemmasampson.com/podcast/52 __________________ You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson

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00:07:46

51. Three steps to fuelling on the bike

Fuelled with Dr Gemma Sampson ·

2024/04/18

When it comes to sports nutrition for cycling and triathlon, I like to view it in three distinct, but related components. We have Everyday nutrition, Training nutrition and then our event or racing nutrition. They have overlapping but distinct needs and challenges to address, which I teach my 1:1 clients privately in our 1:1 sessions as well as online using my Fuelled Framework. I have a new online workshop where I will be taking you through my Fuelled Framework to teach you how to optimise

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00:50:33

50. The first few times I thought it was a fluke......

Fuelled with Dr Gemma Sampson ·

2024/04/10

Nutrition can either make or break a ride, and it's when you put it to the test and experience this properly for yourself that you really understand that it's not just a flukeAnge Hookham is a cyclist personal trainer who joined my Fuelled team and has been learning my Fuelled Framework over the past few months. After sharing some of her wins on Instagram I invited her on to the podcast to share her experience of learning how to fuel her training, what challenges she faced and how much of a

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00:50:10

49. Fuelling a Kona slot at Ironman NZ with...

Fuelled with Dr Gemma Sampson ·

2024/04/03

What does it take to fuel a Kona slot when you are an Ironman triathlete? Today I have invited Dan Barry, a triathlete and previous client onto the podcast to share his experience learning how to optimise his everyday, training and race nutrition through 1:1 sports nutrition coaching. He recently won his Age Group, breaking 9 hours at Ironman New Zealand achieving his goal to race at Ironman World Championships in Kona later this year. Listen to hear what changed in his nutrition, how he fuelled his

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