106. Mindset, Mindfulness, and the Ripple Effect of Behavior Change in Sport with Ted Huang
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
The ripple effect of positive choices in sport and life
Listen on Apple Podcasts, Spotify or watch on Youtube.
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TRANSCRIPT
Why “I Don’t Need It” Might Be the Most Expensive Mindset in Sport
We’ve all heard it - or maybe even said it ourselves: “I don’t need it.” It’s the catchphrase of athletes who believe they can get away with under-fuelling, skipping recovery nutrition, or ignoring the signals their body sends them. But what if that mindset is costing far more than we realise?
During a recent podcast conversation with two-time Olympic windsurfer and sports psychology graduate Ted Huang, we unpacked the real reasons athletes struggle with fuelling, behaviour change, and mindset.
The Power of Mindset in Performance
Ted explained that throughout his years competing and running professional cycling teams, he saw athletes who tested off the charts in the lab but failed to perform on race day. The missing link? Their headspace. Coping mechanisms, confidence, and the ability to manage stress determined outcomes just as much as raw physical ability.
Why We Resist Fueling Properly
Despite the science being clear, many athletes still hold onto the belief that fuelling more will harm them - whether it’s fear of gaining weight, fear of “being soft,” or simply the belief that surviving is enough. This mindset creates a vicious cycle: under-fuelling leads to poorer training quality, more fatigue, and greater risk of burnout or injury.
Curiosity and Self-Awareness as Drivers of Change
One of the most powerful tools in behaviour change is curiosity. Athletes who are willing to experiment—to try eating differently, to reflect on how they feel, to notice patterns—are the ones who succeed. Self-awareness opens the door to reflection, and reflection leads to lasting change.
Fueling for Enjoyment and Performance
On our Italian cycling trip, the difference between just “getting by” and truly enjoying the experience was clear. Riders who fuelled consistently could back up day after day, climb mountains, and still explore towns afterwards. Those who resisted food found themselves broken, exhausted, and questioning their fitness. The truth? It wasn’t their fitness that was lacking—it was their fuelling strategy.
The Ripple Effect Beyond Sport
The benefits of better fuelling and behaviour change extend beyond training. Parents modelling healthy eating influence their children. Athletes who overcome food fears find themselves more socially connected. And the self-confidence built through small nutrition wins carries over into other areas of life.
A Better Question to Ask
Instead of saying, “I don’t need it,” what if the better question is: “What’s the worst that could happen if I try?” As Ted and I agreed, experimenting, reflecting, and finding what works for you is far more valuable than holding onto limiting beliefs.
In the end, fuelling is not about eating for the sake of eating—it’s about giving your body the support it needs to train harder, recover faster, and enjoy the sport you love. The cost of ignoring that? Missed opportunities, slower progress, and a constant uphill battle.
