Fuelled with Dr Gemma Sampson Dr Gemma Sampson

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: www.gemmasampson.com/podcast/56
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You can find Gemma at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

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 2024, can we all get on board and agree that the whole new years resolution style of thinking just doesn't work?

You know what DOES work though?

Episode show notes: www.gemmasampson.com/podcast/55
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

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

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. For example, some say that with aging athletes, %fat should be a bit higher than with younger athletes. What about Protein (super important for aging athletes) but how much is needed vs carbohydrates? I have a science background and listen to most all the new recommendations but I have found it all falls apart when you look at the needs for an aging yet still competitive female athlete!!

Episode show notes: www.gemmasampson.com/podcast/53
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson

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

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 the way you fuel on and off the bike for better body composition, health and performance.
Get your tickets to join live on the 25th April or watch the replay at www.gemmasampson.com/framework

Episode show notes: www.gemmasampson.com/podcast/51
__________________
You can find Gemma at

www.gemmasampson.com
www.instagram.com/drgemmasampson
www.youtube.com/@drgemmasampson