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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

00:10:58

88 Should you use Chat GPT to create a meal plan?

Fuelled with Dr Gemma Sampson ·

2025/04/02

In this episode, I discuss whether ChatGPT is useful for creating meal plans for cyclists. I share a real-world example of a client who struggled with a ChatGPT-generated meal plan that was drastically different from their usual diet. I explain why meal plans often fail, how my nutrition framework starts with small, sustainable changes, and how to optimise meal plans for energy, protein, and recovery. I also highlight the benefits and limitations of using ChatGPT for meal plan ideas. Join me in the

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00:47:45

87. Navigating Sodium Needs in Endurance Sports with...

Fuelled with Dr Gemma Sampson ·

2025/03/26

In this episode, host Dr. Gemma Sampson delves into the complexities of sodium and hydration strategies for cyclists with expert Dr. Alan McCubbin. Covering issues such as sweat testing, sodium intake, and hydration, the discussion addresses why athletes may not be drinking enough and explores multiple factors impacting fluid intake and tolerance. The conversation also covers the intricacies of sodium needs during different conditions and durations, offering practical advice for tailoring hydration

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00:10:23

The Hidden Power of Tiny Steps to Success!

Fuelled with Dr Gemma Sampson ·

2025/03/19

In this episode, I reflect on the crucial role of baby steps and consistent actions in achieving long-term goals. Drawing from my personal experience of learning Spanish while living in Spain, I discuss the importance of daily practice and investing in a tutor. I share how starting with just 10-15 minutes a day has progressively built up to an hour, leading to significant improvements in my language skills. The journey mirrors other life goals such as weight loss and muscle gain, emphasizing the

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00:17:48

85. Don't make this mistake! Check your sports...

Fuelled with Dr Gemma Sampson ·

2025/03/05

I've had a hard lesson about using expired sports nutrition products, and now it's time for some spring cleaning in my sports nutrition cupboard! Join me as I go through all my gels, bars, and supplements to check their expiration dates and organise them. Learn from my mistakes, avoid potential health risks, and ensure you get the most out of your sports nutrition investments. Let's prioritise and use our products wisely to save money and enhance our training sessions. Don't forget to like,

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00:28:02

84. 11 Years Ago, I Believed THIS About Nutrition......

Fuelled with Dr Gemma Sampson ·

2025/03/05

Join Dr. Gemma Sampson, a sports dietitian specialising in performance nutrition for cyclists, as she revisits her old food and nutrition beliefs from 11 years ago. In this episode, Dr. Sampson reacts to her previous answers on a get-to-know-me Q&A, reflecting on how her approach to eating and nutrition has evolved. Discover insights into how to fuel properly for everyday nutrition, training, and performance. Dr. Sampson shares personal anecdotes, professional experiences, and practical advice,

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00:34:28

82. Breaking Lee *Hollywood* Turner's 'nothing tastes...

Fuelled with Dr Gemma Sampson ·

2025/02/05

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

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00:34:28

83. Are you guilty of these 5 Cycling Nutrition Myths?

Fuelled with Dr Gemma Sampson ·

2025/02/05

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

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00:21:45

81. Should I stop drinking alcohol?

Fuelled with Dr Gemma Sampson ·

2025/02/05

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

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00:05:18

80. Tour Down Under 2025: What's changed in sports...

Fuelled with Dr Gemma Sampson ·

2025/01/23

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 fueling strategies. Join my membership for personalised nutritional advice tailored to your training and performance needs.

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00:10:30

79. Embracing a Year of Joy: Life Lessons from 2024

Fuelled with Dr Gemma Sampson ·

2025/01/01

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.

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00:10:59

78. Will intermittent fasting help athletes to lose...

Fuelled with Dr Gemma Sampson ·

2024/12/06

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

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00:19:12

77. The Truth About "Refined Sugar-Free" Recipes

Fuelled with Dr Gemma Sampson ·

2024/12/04

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

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00:53:15

76. Cycling through Pregnancy with Rebecca Charlton

Fuelled with Dr Gemma Sampson ·

2024/11/25

In this episode host Dr. Gemma Sampson welcomes cyclist Rebecca Charlton to discuss her experiences cycling through two pregnancies. The conversation covers a range of topics including the importance of proper fueling, the evolving advice on exercise during pregnancy, and Rebecca's personal challenges and triumphs. They stress the importance of individualised nutrition and exercise plans, listening to one's body, and the mental and physical benefits of staying active. The episode aims to inspire and

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00:50:07

75. Fuelling 6h Ironman Training with Cody Beals

Fuelled with Dr Gemma Sampson ·

2024/11/19

In this episode, Dr. Gemma Sampson speaks with professional triathlete Cody Beals about the complexities of nutrition for endurance athletes. Now in his 11th pro season, Cody shares his journey from under-fueling and dealing with health issues like low testosterone and bone density loss, to finding an optimal nutrition strategy that supports peak performance, health, and body composition. They discuss the myths and challenges around fueling, the differences between various training and daily

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01:34:28

74. Derek Teel: Start moving forward after setback...

Fuelled with Dr Gemma Sampson ·

2024/11/13

In this episode, host Dr. Gemma Sampson speaks with Derek Teel, cyclist and founder of Dialed Health, about his passion for cycling, faith, and his journey through a harrowing accident and recovery. Derek shares insights into why Mallorca is a dream destination, his experiences cycling across Europe, and finding a balance between his career and personal life. The discussion delves into the mental and physical challenges post-accident, the importance of faith, and how he turned a traumatic experience

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00:10:04

73. What should I be eating? It depends on this.

Fuelled with Dr Gemma Sampson ·

2024/11/05

In this episode, Dr. Gemma Sampson delves into the complexities of sports nutrition, emphasising that there are rarely one-size-fits-all solutions. She explains that nutritional choices should be tailored based on individual factors such as personal preferences, training loads, and lifestyle. Dr. Sampson highlights the importance of context, using examples such as celiac disease to illustrate when clear-cut answers exist versus more nuanced scenarios. She encourages individuals to experiment and

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00:13:00

72. Why I won't recommend 1200kcal diets for female...

Fuelled with Dr Gemma Sampson ·

2024/10/29

In this episode, Dr. Gemma Sampson addresses the common misconception surrounding the popular 1200-calorie diet, especially in the context of female athletes and active individuals. She emphasises that most people require more than 1200 calories just to maintain essential bodily functions. Dr. Sampson highlights the negative effects of low-calorie diets, including muscle mass loss and metabolic rate decline. She advocates for personalised, adaptive nutrition strategies to support physical activity

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01:01:02

71. Cycling Stories with Svein Tuft: Training,...

Fuelled with Dr Gemma Sampson ·

2024/10/22

In this episode, Dr. Gemma Sampson hosts former Canadian cyclist Svein Tuft for an insightful conversation. They discuss Svein's journey from professional cycling to setting up gravel touring camps, his upcoming book, and the lessons he's gathered on training, nutrition, and lifestyle balance. Svein shares his approach to coaching, the importance of listening to one's body, and how modern nutritional insights have revolutionised performance. The episode highlights the necessity of a balanced

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00:08:54

70. Getting started is the problem (and how to...

Fuelled with Dr Gemma Sampson ·

2024/10/14

In this episode, Dr. Gemma Sampson discusses the often-overlooked difficulty of getting started on personal and professional goals. She shares her own experiences with various goals, such as writing a book and improving in cycling and strength training, and highlights how starting and sticking to tasks can lead to enjoyment and achievement. Dr. Sampson emphasises the importance of accountability, body doubling, and social support to help individuals initiate and maintain progress toward their goals

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00:16:55

69. What to eat on a cycling camp overseas

Fuelled with Dr Gemma Sampson ·

2024/10/08

In this episode, Dr. Gemma Sampson shares her insights and experiences as a sports dietitian assisting the Luca Cycling Club on a coast-to-coast trip in Italy. She emphasizes the critical importance of proper nutrition in enduring long cycling days, where athletes ride between 100 to 150 kilometers and climb up to 3000 meters daily. Dr. Sampson details her responsibility in preparing daily meals to ensure the cyclists are fully fueled, incorporating carbohydrates, proteins, and fats, customized to

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88 results

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