Fuelled with Dr Gemma Sampson

I used to wait for the perfect time to start making changes — whether it was improving my nutrition, getting back into strength training, or simply adding more balance to my routine. I told myself I’d start next week, or after a trip, or when life slowed down. But the truth is, the perfect moment never comes. In this episode, I talk about how that mindset holds us back from real progress. I share my personal journey with strength training — how I kept putting it off because I didn’t want to be sore before big rides, and how that avoidance led to back pain and frustration. I also explore how this same mindset shows up in nutrition. Many people wait until January to make changes, but I’ve found that starting during the messy, busy months like November can actually set you up for lasting success. Through my own experience, I’ve learned that progress doesn’t come from perfection — it comes from taking the first imperfect step, then showing up again and again. Key themes: Why waiting for the “perfect time” stops progress How pain and discomfort often become our biggest motivators Why taking imperfect action builds consistency How to identify what really drives your goals Creating change that lasts through everyday life -- 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/109 🚴 Strava: https://www.strava.com/athletes/5723475

What happens when you perfectly carb load for a big event… and then it gets cancelled halfway through? In this episode, I dive into one of the most common fears cyclists face — “Have I eaten too much?” — and explain why one day, or one meal, won’t make you gain fat overnight. Using my own experience in Majorca, I share what happened when I prepped for a 320km ride, only to pull the pin after 100km due to storms and torrential rain. We explore what happens inside your body when you carb load, why your weight might fluctuate, and how that’s often just water and glycogen — not body fat. I also break down what I actually ate before and during the ride, what I burned, and how the numbers show it’s almost impossible to “overeat” when you’re fuelling properly for performance. This episode is all about understanding the difference between fuel and fear, and learning how to work with your body instead of against it. Because when you start viewing nutrition as strategy rather than punishment, that’s when you become a truly well-fuelled cyclist. Key themes: Why carb loading increases weight (and why that’s a good thing) The difference between glycogen, water, and body fat How to mentally handle unexpected race day changes The role of fuel timing before, during and after training Why using exercise as punishment never works The importance of course correction, not restriction -- 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/109 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, 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 XO Analytics, 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. We discuss what that means in practice - how she’s adjusted her fuelling strategy, what she’s learned from trialling different products and ratios, and why individual testing can change everything about how you train, race, and recover. Isabella also talks about her past experience with under-fuelling, her fascination with health tech, and how she now uses tools like Hexis and skinfold tracking to monitor performance and energy balance without obsession. We dive into the ongoing misconceptions about fuelling in women’s cycling, why proper carbohydrate intake is crucial for performance, and how a data-driven approach can replace guesswork and fear with confidence and strength on the bike. -- 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

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. From simple swaps like choosing Rice Krispies over oats before a stage race, to understanding how carb-loading really works, Kate explains how she’s learned to fuel smarter, not harder. We dive into her “lightbulb moments” around on-bike fuelling, the importance of planning ahead, and why food is never “good” or “bad”—it’s always context specific. Kate also reflects on how her choices have had a ripple effect within her team, inspiring younger riders to fuel more and perform better. Her story is a brilliant reminder that eating enough is not just about surviving training—it’s about thriving in sport and life. Key themes: Fuelling for track and road cycling The taboo of weight and power-to-weight conversations in sport Simple nutrition swaps that improve performance Carb-loading strategies that actually work The psychology of fuelling and food confidence How positive change in one athlete influences a whole team   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/107 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, 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. Whether you’re an elite competitor, a keen weekend rider, or someone curious about how psychology and nutrition intersect, you’ll take away practical insights on how to eat, think, and approach training more effectively - without fear, guilt, or restriction. Key themes: Why mindset is the missing link in performance The role of self-awareness in lasting behaviour change Fuelling strategies for endurance cycling and multi-day events Fear, food, and why restriction rarely works -- 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/106  🚴 Strava: https://www.strava.com/athletes/5723475

In this conversation, I talk about the complexities of weight management and how fluctuations are often linked to things like water retention, hormonal changes, and dietary habits. I encourage you to look at weight as data rather than something to panic over, and I highlight the importance of building sustainable practices instead of chasing quick fixes. I also touch on the psychological side of how we perceive weight and why maintaining a healthy relationship with food and body image matters so much. -- 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/105 🚴 Strava: https://www.strava.com/athletes/5723475

In this conversation, I share my practical tips for maintaining weight while traveling. I talk about the importance of making intentional food choices and focusing on weight maintenance rather than weight loss. I also highlight how to balance indulgence with good nutrition, prioritise protein intake, be mindful with alcohol, and keep active during trips. My goal is to help you enjoy your travel experiences without stressing about gaining weight.  ------ 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/104  🚴 Strava: https://www.strava.com/athletes/5723475

 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.  ------ 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/103 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, 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. I share insights from years of working with clients who underfuel - not intentionally, but because they believe it’s the ‘right’ thing to do. From sugar cravings and poor sleep to stalled progress and mid-ride energy crashes, this episode explores the very real consequences of skimping on training nutrition. You'll learn why eating less doesn’t always mean weight loss, how poor fuelling habits can sabotage your results, and why performance nutrition isn’t reserved for elite athletes. I also touch on the mental side of nutrition - the thought patterns and beliefs that often hold us back - and offer practical strategies for identifying and shifting them. If you’ve ever skipped fuelling a ride thinking “I’ll be fine” or tried to save calories for later, this episode is for you. It’s a call to get curious, test different strategies, and understand what it’s really costing you when you say, “I don’t need it.” Key Themes: The hidden cost of underfuelling rides and training sessions How fuelling habits affect energy, sleep, cravings and weight Mindset myths that sabotage athletic performance Real-world examples from client transformations Why more food (not less) is often the key to progress Strategies to test, track and rewire your fuelling approach     -- 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/102 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I sit down with Brookmyer McIntyre, a dedicated cyclist and social media strategist, to delve into her experiences and learnings in the world of cycling and nutrition. Brookmyer 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. Brookmyer 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. -- 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/101 🚴 Strava: https://www.strava.com/athletes/5723475

In this special 100th episode, 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. You'll also hear the honest truth about how much pressure we can put on ourselves when we tie our identity to our work, and how stepping back — even temporarily — can help us realign with our purpose. I talk about managing ADHD, setting personal and professional boundaries, and the critical role of small, consistent actions over time — both in fuelling and in life. I reflect on the importance of vision, faith, and living in alignment with your values. Whether you're an athlete, health professional, or simply someone trying to keep moving forward when life feels overwhelming, this episode is a raw and real reminder that progress isn’t always linear. Key Themes: Burnout and navigating career doubt The importance of small, sustainable changes Setting boundaries with time and energy The impact of ADHD on planning and productivity Letting go of perfectionism and embracing vision Fuelling for life, not just sport Owning your values and showing up authentically -- 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/100 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode of Fuelled, I explore a surprisingly common question: can you use maple syrup to fuel your bike rides? While it may sound unorthodox, many cyclists are turning to whole food 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. You'll hear me walk through how to measure and transport maple syrup using sports flasks, what 90 grams of maple syrup looks like in millilitres, and how many carbs that translates to. I also delve into the practicality, cost, and taste factors that might make or break maple syrup as a fuelling strategy. Plus, I share my own plans to road-test this sticky fuel source on an upcoming ride. If you're looking for alternative fuelling ideas that go beyond commercial gels and sports nutrition products, or you just want to geek out over fuelling strategies, you’ll enjoy this practical, no-nonsense deep dive. This episode also offers insights for anyone curious about managing fuelling costs and finding real-food options that fit your training and gut.   -- 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/99 🚴 Strava: https://www.strava.com/athletes/5723475

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 fuelling, the benefits of real food during slower rides, and the high costs of under-fuelling. 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 personalised guidance and resources.   --- 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/98 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, I discuss the transformative power of proper fuelling and nutrition for cyclists of all levels. From debunking common myths about calorie intake and rest days to sharing personal success stories, this podcast sheds light on the importance of fuelling strategies both on and off the bike. Key topics include the benefits of eliminating processed foods, the impact of proper hydration, and the role of consistent low-intensity training in improving performance. My goal is to inspire and educate you on how to optimize your nutrition to fuel peak body composition, health, and performance. ------ 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/97 🚴 Strava: https://www.strava.com/athletes/5723475

In this episode, Dr. Gemma Sampson tackles the common pitfalls and misconceptions around nutrition for cyclists. She emphasiSes the importance of a personalized fueling strategy tailored to individual goals, whether that’s winning the Tour de France or completing a century ride. Dr. Sampson discusses her philosophy on achieving peak performance through balanced nutrition rather than extreme diets. She also shares personal reflections on goal-setting, the importance of consistency over perfectionism, and the value of small, incremental changes. Lastly, Dr. Sampson offers practical advice for maintaining motivation and overcoming setbacks. ------ 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/96 🚴 Strava: https://www.strava.com/athletes/5723475

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.   ------ 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/95 🚴 Strava: https://www.strava.com/athletes/5723475

Is there a place for recovery shakes? In this Ask a Sports Dietitian segment, Dr Gemma Sampson discusses the importance of recovery nutrition, focusing on recovery shakes and their role in muscle recovery. She emphasises the four Rs of recovery: restoring carbohydrates, rebuilding with protein, rehydrating, and revitalising with micronutrients. The timing of nutrition intake post-exercise is crucial for optimal recovery, and she provides insights into choosing the right recovery shake based on individual needs and preferences.   ------ 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/94 🚴 Strava: https://www.strava.com/athletes/5723475 

In this episode, I delve into the importance of proper nutrition and fuelling 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 optimising her fuelling 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 fuelling 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.    ------ 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/93 🚴 Strava: https://www.strava.com/athletes/5723475

In this comprehensive episode, we delve deep into the strategies necessary for effectively fuelling your bike rides. The discussion begins with an introduction to the 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.    We then explore various types of fuels, starting with drink mixes. I provide insights on different drink mixes available, from basic maltodextrin to advanced sports nutrition products, and when to use them. Moving on to energy gels, we discuss their convenience and effectiveness, including various examples and their carbohydrate content. The importance of personal testing is emphasised to find what works best for you.    The episode also covers real food options and cost-effective supermarket finds like Haribo, dried fruits, and tortilla wraps. Practical tips on incorporating homemade ride foods such as banana bread, rice Krispy cakes, cookies, and waffles are shared, including how to store them conveniently in your freezer. I emphasise the importance of enjoying your ride food to ensure consistent intake and optimal performance.    Lastly, we discuss the critical role of meal timing around your training sessions for both performance enhancement and recovery. Whether you are a casual cyclist or a professional athlete, these strategies can be tailored to fit your training schedule and nutritional needs. For more recipes, personalised advice, and support, visit my website at gemmasampson.com. Don't forget to like, subscribe, and stay tuned for more tips on how to effectively fuel your rides! ------ 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/92 🚴 Strava: https://www.strava.com/athletes/5723475      

In this episode, I share my personal journey of deciding to quit a goal I had set for myself—to participate in a triathlon. Reflecting on my experiences from 10 years ago when I did my first triathlon and how it played a critical role in my life post-divorce, I examine why sometimes it's okay to let go of goals. I discuss the importance of understanding your true motivations and eliminating external pressures when setting goals. Over the last few months, I found myself not enjoying the training process, especially running, which had always been a challenge for me. From my love of swimming and cycling to my aversion to running, I explain how these realisations led me to reassess my decision. I had signed up for an Olympic triathlon to mark the 10-year anniversary of my first race but came to realise that my 'why' had changed. Forcing myself to complete the triathlon would be unsustainable and unfulfilling, driven more by external validation than personal joy. I emphasise the importance of engaging in activities that bring genuine happiness and fit into one's life realistically, rather than pushing through goals that don't resonate anymore. Recognising these signs and making the decision to quit isn't a failure; rather, it's an acknowledgment of one's evolving desires and priorities. This episode highlights the significance of recognising your 'why' in goal-setting and the power of quitting things that no longer serve you. Join me as I explore these introspective thoughts and encourage you to find joy and sustainability in your own goals. Join the Fuelled Team: www.gemmasampson.com/join You can find Gemma at www.gemmasampson.com www.instagram.com/drgemmasampson www.youtube.com/@drgemmasampson