Fuelled with Dr Gemma Sampson Dr Gemma Sampson

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 fueling in sports. Georgie also talks about participating in a study on energy expenditure during the Tour de France, revealing the high caloric demands of the race and the impact of nutrition on performance and recovery.

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 different plants, fruits, and grains to help listeners diversify their diet.

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
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You can find Gemma at

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

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

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
__________________
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