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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

00:21:49

28. REDs recovery with Kaia Schmid

Fuelled with Dr Gemma Sampson ·

2023/10/17

"REDS: Nobody told me about it, I didn't know that losing your period was a problem.. the team asked if I had my period and I said no. That's when they raised a red flag and said that is something you should address" Relative Energy Deficiency in Sport (REDs) is incredibly common amongst both male and female cyclists, resulting in multiple negative consequences to short and long term health and performance. A few worth highlighting include compromised peak power, lowered immune function, low

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00:48:04

27. Cyclists fighting cancer and Race Across America...

Fuelled with Dr Gemma Sampson ·

2023/10/10

What do bike fitting, Race Across AMerica (RAAM) and Cyclists Fighting Cancer have in common? If you are uncomfortable on the bike, or are getting injured or pain from your position then a good bike fit can make the world of difference. Which is how I was first introduced to Rich Salisbury for a bike fit at Pedal Precision based at the Manchester Velodrome in the UK. Diagnosed with cancer aged 21, Rich's career veered away from the racing path that he had anticipated and led him into bike

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00:16:10

26. HALT! Food rules and emotional eating

Fuelled with Dr Gemma Sampson ·

2023/10/03

Have you ever thought about how many food rules and thoughts influence your nutrition, what you do and don't eat? For example, were you told as a kid that you couldn't leave the table until you had finished eating? I know I was! As adults we have been programmed by so many different rules about what we should and shouldn't eat and often don't recognise just how much our environment, thoughts, feelings and emotions influence our food choices. Today I am going to be sharing one tool that can

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00:20:24

25. 10 reasons why you should see a sports dietitian...

Fuelled with Dr Gemma Sampson ·

2023/09/26

Have you ever wanted to get support with your nutrition but ruled yourself out because you aren't a pro athlete? Well today I am here to put the facts straight and dispel that myth! While I do support lots of professional and Olympic athletes, I also help many amateur athletes and people participating in sport for their own enjoyment learn how to fuel on and off the bike. Today I am talking about ten of the most common reasons I work with people as a sports dietitian- which can range from

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00:16:29

24. What to do when weight loss isn't progressing the...

Fuelled with Dr Gemma Sampson ·

2023/09/19

Are you trying to lose weight as a cyclist to improve your power to weight ratio and frustrating by the rate of progress? Our Ask a sports dietitian question of the month comes from Jamie who asks: "I am struggling to work out why I'm not making any progress with my weight loss. For some reason this morning I weighed myself and I'd put on over a kg. Why do you think this is? What am I doing wrong?" As a sports dietitian, I regularly have conversations about weight loss, 'lack of progress' and the

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00:11:24

23. Trying to improve versus training new nutrition...

Fuelled with Dr Gemma Sampson ·

2023/09/12

Have you ever caught yourself saying you'll try to do better when it comes to your nutrition and eating habits? I’ll try to do better next time. I’ll try to remember to eat more of this and less than that? I'll try not to eat xyz? There is more going on than just numbers when it comes to our nutrition choices - which is why my cycling nutrition framework encourages you to look beyond food choices to explore what influence your food choices and why. Today I talk about how reframing your

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00:10:31

22. Where do you start with your nutrition?

Fuelled with Dr Gemma Sampson ·

2023/09/05

Where do you start when you want to transform the way you eat on and off the bike? My cycling nutrition framework is a 4 step process to simplify how you eat around the training you are doing in a way you can sustain whether you are in full training mode, on holidays (like I am at the moment in Mallorca) or taking a break from riding. Today I talk you through the first step in my framework to help you transform your nutrition. Once you understand where the problems are, you can build in the right

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00:09:40

21. Cycling nutrition made easy

Fuelled with Dr Gemma Sampson ·

2023/08/23

Do you think your cycling nutrition plan needs to be really hard and complicated for it to work? If you are a cyclist trying to lose weight and improve your power to weight ratio what is stopping you trying something new (and easy) to achieve that goal? I'll give you a hint. It ALL starts with nutrition timing - the way you fuel before, during and after your training. Episode show notes: www.gemmasampson.com/podcast/21 ------ Ready to fuel your cycling peak performance on and off the bike? Join

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00:05:35

20. Sugar water to fuel cycling?

Fuelled with Dr Gemma Sampson ·

2023/04/04

Should you use sugar water to fuel your cycling efforts? In this episode Dr Gemma Sampson puts sugar water to the test and looks at the research around whether this makes a cost effective nutrition strategy that gets the sports dietitians tick of approval. Episode show notes: www.gemmasampson.com/podcast/20 ------ If you are a cyclist unsure how to fuel your cycling for peak performance, Join the Fuelled Cycling Nutrition Team. Learn how to apply the cycling nutrition framework to build a

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00:02:19

19. What is stopping you?

Fuelled with Dr Gemma Sampson ·

2023/03/02

What is stopping you? This is THE question of all questions to ask ourselves to taking action and achieving our goals. It's the question that stirred Gemma into action to do an Ironman, discover my love for cycling, become a sports dietitian and move to Girona. When it comes to achieving your goals, be they personal, professional, cycling or nutritional goals - what IS stopping you from taking the first step? Episode show notes: www.gemmasampson.com/podcast/19 - If you are a cyclist unsure

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00:39:12

18. How carb loading improved performance in Masters...

Fuelled with Dr Gemma Sampson ·

2023/02/09

How much can carbohydrate loading improve your performance as a cyclist? Is it a myth or does carb loading actually make a tangible difference? In this episode Dr Gemma Sampson invites Glen and David onto the podcast to discuss their experiences carb loading before various cycling events. Their results after carb loading included medals at the Australian Masters Championships and 20 minute peak power outputs achieved 3 hours into an event! Episode show notes:

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00:05:01

17. How do I stop being so fatigued after long rides?...

Fuelled with Dr Gemma Sampson ·

2022/12/11

Do you find yourself exhausted, incredibly hungry and often headachy after long rides? In today's Ask a Sports Dietitian episode Dr Gemma Sampson answers a common question: What can I do to stop being so fatigued the day after a big ride? I feel exhausted, incredibly hungry and often headaches. Hint - the clue is probably what you didn't eat in yesterday's ride! Episode show notes: www.gemmasampson.com/podcast/17 If you are a cyclist feeling unsure of how to eat to best fuel your cycling training

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01:04:23

16. Hormones, Health & Human Potential With Dr Nicky...

Fuelled with Dr Gemma Sampson ·

2022/10/18

"Hippocrates said the surest way to health is if we could give each individual just the amount of nourishment and exercise. He was talking about personalised medicine and periodised training and nutrition - He was on to something! He didn't know why or how, but now we do - the answer is hormones." In this episode Dr Nicky Keay talks about her upcoming book Hormones, Health and Human Potential and discusses with Dr Gemma Sampson what this means for you and how apply it throughout all life

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00:26:55

15. Fuelling for performance. Not for appearance with...

Fuelled with Dr Gemma Sampson ·

2022/10/09

Professional cyclist Lauren De Crescenzo used to think that being thin was the key to success. But instead it led to injuries and spending all her time and energy obsessing about what she was eating and how much she was exercising. In this episode Dr Gemma Sampson explores what helped Lauren shift from appearance focused disordered eating to fuelling for performance. Today Lauren is a positive role model showing young girls just how much food it takes to do badass power on the bike and demonstrate

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00:57:39

14. Nutrition coaching: A-grade cyclist preparing for...

Fuelled with Dr Gemma Sampson ·

2022/10/04

You don't have to be a professional cyclist to gain from enlisting the help of a sports dietitian. In this episode, Dr Gemma Sampson shares a nutrition coaching call with client Steven Mayers, an A-grade cyclist (and psychologist by day) who wants to improve his nutrition in preparation for the National Championships. She takes him through the first phase of the cycling nutrition framework to help identify where and how he could optimise his nutrition to better support his training and performance

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00:05:42

13. Ask a sports dietitian with Dr Gemma Sampson

Fuelled with Dr Gemma Sampson ·

2022/09/19

Welcome back! In this episode, Advanced Sports Dietitian Dr Gemma Sampson updates what’s been happening since the last episode, including finally attending graduation, a major seachange and cycling nutrition updates. She introduces the Gemma Sampson Nutrition (GSN) Cycling Nutrition membership which you can win a month free access to when you submit your nutrition questions for next month's Ask a Sports dietitian podcast segment. Ask A Sports Dietitian your nutrition questions:

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00:17:00

12. Dr Jamie Pugh (Researcher) Probiotics for...

Fuelled with Dr Gemma Sampson ·

2021/06/16

Dr. Jamie Pugh (PhD) is a post-doctoral researcher at Liverpool John Moores University who has looked at the effect of exercise on the gastrointestinal system and the effects of probiotic supplementation for endurance athletes. In episode 12 with Advanced Sports Dietitian Gemma Sampson, Jamie explains how probiotics can benefit endurance athletes, when to use them and what to look for when choosing a probiotic supplement. Episode show notes: www.gemmasampson.com/podcast/12

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00:22:34

11. Sammy Munday (Team Novo Nordisk) Pro cycling with...

Fuelled with Dr Gemma Sampson ·

2021/05/18

Sammy Munday is an Australian Professional cyclist riding for Team Novo Nordisk. In this podcast with Advanced Sports Dietitian Gemma Sampson, Sammy shares what it means to live with type 1 diabetes, how it influences what he eats in training and racing. He also talks about some recent changes he has made to his diet, the importance of carbohydrates and how this has helped his performance as a professional cyclist. Episode show notes: www.gemmasampson.com/podcast/11

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00:34:44

10. Dr Nicky Keay (Exercise Endocrinologist) Low...

Fuelled with Dr Gemma Sampson ·

2021/03/19

Dr Nicky Keay is an exercise endocrinologist who specialises in supporting male and female athletes with low energy availability. In this podcast with Gemma Sampson (Advanced Sports Dietitian), Nicky explains how low energy availability impacts health for both male and female athletes and why body weight and body fat isn't a measure of energy balance. Episode show notes: www.gemmasampson.com/podcast/10

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00:07:39

9. Move more, eat mindfully, fuel your training

Fuelled with Dr Gemma Sampson ·

2021/03/16

Gemma Sampson is an Australian Advanced Sports Dietitian based in Girona working with endurance athletes to fuel training and competition for optimal performance. With this podcast she aims to inspire people to move more, eat mindfully and fuel their training. Episode show notes: www.gemmasampson.com/podcast/9

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