Something needs to change. I can’t keep living like this. That’s the sentence I’m opening with today, because I know how familiar it can feel - whether it’s about your weight, your fitness, your sleep, your training, or just the way you’ve been living on autopilot. In this episode, I’m sharing what’s been going on behind the scenes for me over the last few months, why I intentionally stepped back from the podcast and social media, and what’s shifted since late November. At the end of 2025, the life lesson that kept showing up for me on repeat was rest. I could see it, I wrote it down, I even knew what I needed… and then I ignored it. I kept pushing, kept delaying proper time off, and eventually my body forced the issue. I got sick with shingles, and then it didn’t stop there - I had the flu, COVID, then the flu again. These weren’t minor inconveniences. These were full stop moments where I had no choice but to rest, let go, and accept that no one can look after me if I don’t look after myself first. In the middle of that chaos, something unexpected happened: an opportunity came up to work with a pro cycling team. I’d been craving more in-person connection - the kind you don’t get when you’re always remote - and in a very “timing is funny like that” moment, I found myself back in the pro peloton. I’m now the lead nutritionist for UAE Team ADQ. It’s been exciting, grounding, and honestly a little surreal… and it’s also added a whole new layer of travel, logistics, and constant movement to my schedule. That’s where I shift into the bigger theme of this episode: how do you create any kind of routine when you don’t have a routine? How do you build consistency when your life is week home, week away, two weeks here, one week there - and everything feels fragmented? I’m talking about this from the perspective of my own fitness right now, because after months of illness, I’m at a low base I haven’t experienced in more than a decade. My brain still thinks I should be able to ride like I used to, but my body is very clearly telling me: this is your capacity today. Start with baby steps. And that’s the part I want you to take with you - whether your goal is fitness, health, weight, performance, or just feeling more like yourself again. If you keep waiting for the perfect block of time to begin, the gap gets wider. But if you keep taking small steps - even imperfect ones - you stay connected to the version of you you’re trying to rebuild. I also talk about the role of accountability, because I know myself: cold weather makes me moody, unmotivated, and dramatic about leaving the house. So I need structures that help me get moving anyway - friends, simple check-ins, micro goals, and events that give me that spark of excitement. I share why I signed up for Mallorca 312 as a way to create a forward anchor in my year. I’m not doing it to be race fit. I’m doing it to enjoy the day, feel the buzz, and give myself a reason to keep showing up consistently between now and then. Finally, I’m sharing what’s coming next - I’m back, I’m excited, and I’ve got some really special interviews planned with athletes I’ve known for years, where we’ll talk honestly about their fueling journeys. And I invite you to send your questions in, because I want this podcast to support you in real life, not just in theory. -- BECOME A FUELLED CYCLIST 🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq ⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join CONNECT WITH GEMMA 🌐 Website: https://www.gemmasampson.com 🎥 Youtube: www.youtube.com/@drgemmasampson 📸 Instagram: https://instagram.com/drgemmasampson 🎤 Podcast: https://www.gemmasampson.com/podcast/108 🚴 Strava: https://www.strava.com/athletes/5723475
