113. How long would it take to do this?

In this episode, I explore one of the most powerful yet overlooked parts of performance nutrition: understanding your why. After years of working with cyclists and endurance athletes, I’ve learned that the biggest breakthroughs rarely come from the perfect training plan or the newest gear. They come from learning how to fuel properly, consistently, and intentionally — and understanding the motivation behind your choices.

I share stories from the athletes I work with, including the rider who waited nine days to try one simple piece of homework that ended up transforming his performance within a week. I talk about carb loading, pre-race fueling, simple daily habits, and how taking imperfect action builds confidence far more effectively than waiting for the perfect moment.

I also dive into my own journey with language learning and how it mirrors the mindset shifts needed in nutrition. Whether you want to improve performance, prepare for a big event, support long-term health, or simply feel stronger on the bike, this episode is about finding the internal motivation that keeps you progressing — even when things aren’t perfect.

If you’ve ever struggled to take action, doubted whether a recommendation would actually work, or waited for the right moment to “finally start,” this episode will show you how powerful small daily steps can be.

Listen on Apple Podcasts, Spotify or watch on Youtube.

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TRANSCRIPT

Why Finding Your Motivation Matters More Than Chasing Perfection

If there’s one thing I’ve learned as a sports dietitian, it’s that most of us already know what we should be doing. We know we should fuel properly before training, recover well afterwards, avoid long periods of under-eating, and structure our nutrition around our performance goals.

But knowing isn’t the problem.
Starting is.

I’ve lost count of how many conversations I’ve had with athletes who tell me they’re waiting for the perfect week, the perfect training block, or the perfect circumstances to begin making changes. I understand it — I’ve been guilty of that mindset myself — but it’s also the biggest bottleneck to achieving the performance, health, and body composition people are chasing.

When One Small Change Becomes a Game Changer

A rider I worked with recently reminded me of this. I gave him a single piece of nutrition homework. One thing. It took him nine days to try it.

But when he eventually did?
He came back five days later with improved power outputs, a more stable appetite, better recovery, and the beginnings of a noticeable shift in body composition. Nothing extreme. Just strategic fueling done consistently.

The word he used was “game changer.” And I hear that often — not because the strategy is magic, but because proper fueling finally allows the training to work the way it’s meant to.

Carb Loading Isn't About Eating for the Sake of It

I had another client preparing for a major event. Their carb load looked nothing like anything they’d done before — significantly more carbohydrates than they were used to eating in a single day. Naturally, their brain went straight into alarm mode:

This is too much.
I’m going to gain weight.
This can’t possibly be right.

But they trusted the process. They stuck with the plan. And afterwards they described the race as riding “like a different human.” Their energy was stable. Their power held strong. They overtook riders who, on paper, should have been faster.

None of that happened by accident. It happened because fueling was aligned to the demands of their body, not the fears in their mind.

The Power of Imperfect Action

One of the biggest mindset shifts I've had to adopt — both personally and professionally — is that imperfect action is infinitely more valuable than waiting for the perfect moment.

A year ago, I decided to learn Spanish. I didn’t wait for the perfect schedule, the perfect course, or the perfect starting point. I committed to five minutes a day. Some days it was messy. Some days it barely counted. But the consistency transformed everything.

It’s exactly the same with nutrition.
You learn by doing.
You build confidence by experimenting.
You make progress by taking steps — not by thinking about taking steps.

Understanding Your Why

Real, lasting change doesn’t come from an external goal like hitting a certain weight or riding a certain event. It comes from the internal motivation that supports the bigger picture:

Why do you want to fuel better?
Why do you want to perform better?
Why do you want to make these changes now?

When your internal reasons are clear, the choices become easier. The resistance softens. The commitment feels natural, not forced.

Your Motivation Drives Your Momentum

Every step you take — no matter how small — tells your brain, I’m doing this.
And the more you do, the more belief you build.

Progress doesn’t come from perfection.
It comes from showing up, learning, adjusting, and trying again.

So if you’ve been thinking about improving your fueling, your performance, or your overall relationship with food… consider this your sign to take the next imperfect step. Whether it’s reaching out for support, joining a membership, or simply making one small nutrition tweak today — momentum starts with action.

And I’d love to support you in creating a strategy that works for your body, your training, and your lifestyle.