102. 'I don't need it' - what's that costing you?

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

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🎤 Podcast: https://www.gemmasampson.com/podcast/102

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