I’m joined by Isabella Bertold, a professional cyclist and former world-class sailor, to talk about what happened when she took a test to find out exactly how much carbohydrate her body needed to fuel her cycling—and the results surprised her.

Like many endurance athletes, Isabella assumed she was fuelling well enough. But after taking a metabolic fuel test using EXOAnalytics, she discovered she’d been significantly underestimating her carbohydrate needs. The test revealed she could absorb between 110–128 grams of carbs per hour, far more than the 75 grams she thought was her limit.

In this episode, I’m joined by GB track and road rider Kate Richardson, who shares how learning to fuel properly has transformed her performance and her enjoyment of racing. Kate recently won the National Elite Women’s Crit Race in the UK, just months after we started working together, and her progress has been nothing short of inspiring.

Kate opens up about the confusion she felt around nutrition before seeking support—being overwhelmed by conflicting advice online and within the sport, unsure how to balance performance goals with health, and wrestling with the taboo that still exists around food and body composition in cycling. Together, we discuss how small but strategic changes have helped her train harder, recover faster, and race with more confidence.

 I sit down with two-time Olympic windsurfer and sports psychology graduate Ted Huang to explore one of my favourite topics: behaviour change and mindset. Ted and I recently met on a cycling trip in Italy, and our conversations quickly turned to performance, fuelling, and how psychology underpins so much of what we do in sport and life.

Ted shares his fascinating journey from discovering windsurfing as a teenager, to competing at the Olympic level, and later transitioning into road cycling. He explains how running professional cycling teams and studying organisational behaviour helped him see that athletic performance isn’t just about physical strength—it’s also about headspace, coping mechanisms, and mindset under pressure.

We dive into why so many athletes still struggle with fuelling properly, the fears that hold them back, and the ripple effect that positive changes can have beyond sport. From overcoming the “I don’t need it” mentality, to learning to fuel training better, to understanding how curiosity and self-awareness drive behaviour change—this conversation covers the mental and physical strategies that help athletes (and everyday people) feel and perform at their best.

Have you ever stepped on the scales, seen a higher number and felt your stomach drop? In this episode I unpack why that happens—and why it usually isn’t body fat. I explain the day-to-day variables that move your weight up and down (carbohydrate intake, salt, fluids, travel, big training days and the week before your period), and how to read those fluctuations without panicking or self-sabotaging.

 Is it possible to go on holidays or travel for work without coming home a few kilos heavier? Absolutely. In this episode of Fuelled, I share practical and realistic strategies to help you maintain your weight while still enjoying travel, conferences, and holidays.

In this episode, I sit down with Australian pro triathlete Grace Thek to talk about her transition from middle distance to full distance triathlon. Grace recently made her debut at Challenge Roth, and she opens up about how her training and nutrition had to shift to meet the demands of racing long distance.

She shares what it was like overcoming injuries, how she gradually built up her fueling strategy to hit 94 grams of carbs per hour, and why consistency was key to maintaining energy right through to the finish. We also chat about the lessons she’s learned along the way, the importance of practicing nutrition in training, and her advice for new triathletes — from enjoying the journey to being well-prepared on race day.

I unpack one of the most common phrases I hear from athletes and active individuals: “I don’t need it.” Whether it’s a short ride, an easy session, or a busy day, the assumption that fuelling isn’t necessary can come at a significant cost.

In this episode, I sit down with Brooke Meyer McIntyre, a dedicated cyclist and social media strategist, to delve into her experiences and learnings in the world of cycling and nutrition. Brooke shares her journey from university rowing to cycling, discussing the pivotal moments and challenges she faced along the way. We explore her nutritional mistakes, the importance of proper fuelling, and the psychological aspects influencing diet and performance. Brooke sheds light on the transformation in her performance once she started to properly fuel her training, highlighting the significance of a balanced approach to food.

I open up about a deeply personal moment - the time I nearly walked away from being a sports dietitian. It's easy to see success from the outside, but behind the scenes, we all face self-doubt, criticism, and burnout. I share the emotional rollercoaster of feeling like a failure, dealing with online negativity, and why I ultimately chose not to give up.

Can you use maple syrup to fuel your bike rides? While it may sound unorthodox, many cyclists are turning to wholefood alternatives like maple syrup for quick, digestible carbohydrates during training or racing. I break down the numbers, look at serving sizes using soft flasks, and compare the carb content to energy gels.

In this episode, I discuss the pivotal role of nutrition in cycling performance. I debunk common myths around cycling nutrition such as the necessity of extreme dieting, the demonization of sugar, and the misconception that weight loss always leads to better performance. I emphasize the importance of context-specific fueling, the benefits of real food during slower rides, and the high costs of under-fueling. I also highlight how appropriate nutrition can improve power output, body composition, health, and overall performance. The episode concludes with an invitation for you to join my cycling nutrition team for personalized guidance and resources.

this episode covers the importance of nutrition for peak performance. Learn about the benefits of smart fueling strategies, real food choices, and how to optimise your diet for energy, recovery, and overall health. Discover the parallels between low-intensity training and effective nutrition, and get inspired to make sustainable changes. Featuring practical advice from seasoned athletes and actionable tips to elevate your cycling experience, this episode is a must-watch for any enthusiastic cyclist.

In this episode, I tackle the common pitfalls and misconceptions around nutrition for cyclists. I emphasize the importance of a personalized fueling strategy tailored to individual goals—whether that’s winning the Tour de France or completing a century ride. I share my philosophy on achieving peak performance through balanced nutrition rather than extreme diets. I also reflect on goal-setting, the importance of consistency over perfectionism, and the value of small, incremental changes. Lastly, I offer practical advice for maintaining motivation and overcoming setbacks

In this episode, I share my personal journey of overcoming challenges in my cycling training, particularly my struggles with climbing. I discuss my current challenge of improving my time on a local climb and the importance of mindset, pushing boundaries, and proper nutrition. I emphasise the role of a tailored fueling strategy for peak performance both on and off the bike. I also explain how my training routine and nutritional strategies are preparing me for an upcoming event in France that involves significant climbing. My approach includes experimenting with fuelling in hot weather and adjusting my nutrition to maximise my performance and recovery.

In this conversation, Gemma Sampson discusses the importance of recovery nutrition, particularly focusing on recovery shakes. She outlines the four Rs of recovery: restoring carbohydrates, rebuilding with protein, rehydrating, and revitalizing with micronutrients. Gemma emphasizes the significance of timing and context in recovery nutrition, explaining how recovery shakes can be beneficial but should not be relied upon solely. She also evaluates different recovery products, highlighting the need for personalization in nutrition based on individual needs and training demands.

In this episode, I delve into the importance of proper nutrition and fueling strategies for cyclists and endurance athletes with my guest, Jemima Cooper. Jemima shares her journey from being a ballerina to becoming an ultra runner, highlighting the challenges she faced with nutrition and how optimizing her fueling strategy was a game changer for her performance, recovery, and overall enjoyment of the sport. We discuss the significance of carbohydrates in training, the psychological barriers to fueling adequately, and the trial-and-error process to find what works best for individual athletes. This insightful conversation is essential for anyone looking to improve their athletic performance and understand the critical role of nutrition in endurance sports.

How can you fuel your bike rides? I teach cyclists three essential factors to consider: the duration of the ride, its intensity, and the type of fuel required. We break down each factor, explaining how the length of your ride affects your nutritional needs and why carbohydrates are crucial for sustained energy and performance. 

Imagine race the Three Peaks Challenge at Falls Creek and getting a 46 minute personal best and QOM because of some tweaks to your cycling nutrition strategy?

Gemma welcomes client Meredith Andrew to discuss her nutrition journey. Meredith shares her experiences transitioning from inadequate fueling to a comprehensive nutrition plan, leading to significant performance improvements and better overall health. Their conversation covers the importance of proper fuelling for training, carb loading, and breaking past misconceptions about diet.

In this episode, I share my experiences as a ride leader during the Swift Community Live event in Mallorca. I dive into the challenges of maintaining proper nutrition and recovery during long rides and discuss how things don't always go as planned. I highlight the complexities of fueling strategies tailored to different ride intensities and emphasize the critical importance of mid-ride and immediate post-ride recovery. Through a real-time example of extended wait times during a ride, I illustrate how easily nutritional plans can falter. I also provide practical advice on avoiding similar pitfalls and optimizing nutrition for both performance and recovery, helping you to fuel smarter and ride stronger.