💡 Fuel For Thought

Goals don't change you. Systems do.

In my family, New Year’s Eve has always been almost as big as Christmas. There’s great food, long conversations, and a moment where we pause to be grateful for the year behind us and hopeful for the one ahead.

For a long time, that pause came with a familiar ritual: New Year’s resolutions. I used to make long lists of everything I wanted to accomplish by December 31st: Faster race times, better habits, start a new hobby, etc. And, like many, I’d look back a year later, wondering how most of it never quite happened.

Over time, I’ve learned something important: setting goals matters, but goals alone don’t create change. Systems do.

You can want to “fuel better” or “run stronger”, but without a plan, when you eat, how you prepare, what you do on busy workdays, how you respond when motivation dips, nothing actually changes. This is especially true for endurance athletes, where consistency beats intensity every single time.

Now, instead of writing a long list of wishes, I sit down and choose one to three things that truly matter. Then I ask better questions:

• What habits need to exist for this to happen?
• What support do I need?
• What does “good enough” look like on imperfect days?

That’s where progress lives, in structure instead of willpower.

As you close out this year, I invite you to reflect differently. Don’t just ask what you want next year. Ask how you’ll support it.

🚀 Endurance Highlights

1️⃣ Passive heat adaptation in lieu of altitude training

While there are several methods to encourage heat adaptation, altitude adaptation is often more challenging, more expensive, and less accessible for most athletes. This new study explored whether long-term passive heat acclimation could drive physiological adaptations similar to those typically sought through altitude training, particularly improvements in aerobic capacity.

The researchers found that training followed by hot-water immersion over 5 weeks increases maximal oxygen uptake (VO₂max) and expands plasma volume. These changes improve oxygen delivery to working muscles, a key mechanism typically targeted by altitude training. These adaptations occurred without adding extra training stress, suggesting that heat exposure itself can drive beneficial cardiovascular adaptations rather than simply acting as a tolerance strategy for racing in hot conditions.

From a nutritional perspective, exposure to altitude often makes it harder to fuel adequately and is commonly associated with an increased risk of gut upset. These findings are good news for athletes who want to reduce overall physiological stress on race day, arrive better adapted to these conditions, and protect their ability to fuel well when it matters most.

2️⃣ Sleep, the gut and marathon recovery

Sleep plays a big role in recovery, especially after demanding events like a marathon. This study looked at whether taking a probiotic supplement for 30 days before a marathon could help runners sleep and recover better in the first 24 hours after the race. Runners were given either a probiotic or a placebo, and their sleep quality and recovery markers were tracked before and after the marathon.

The results showed that runners who took the placebo experienced poorer sleep after the marathon, including less total sleep, lower sleep quality, longer time to fall asleep, and more daytime sleepiness. In contrast, those who had taken probiotics reported better sleep quality, falling asleep more easily, and feeling less sleepy the next day. The probiotic group also showed signs of better gut health after the race, suggesting less stress on the gut during and after the marathon.

Overall, this study highlights the strong link between gut health, recovery, and sleep after endurance events. While probiotics aren’t a magic solution, they may be a helpful supporting tool to protect sleep in the days following a big race, alongside good fuelling, hydration, and recovery habits.

🕵🏻‍♀️ Retail Finds*

This week's product review: Naak Ultra Energy Puree

Features & benefits

• Facts per pouch: 200 kcal, 26g carb, 5g protein, 8.9g fat, 162 mg sodium
• Almost double the energy of baby food pouches
• Smaller than baby food pouches
• Not too sweet
• Soft texture

Things to keep in mind

• High-fat
• Contains gluten
• Not low FODMAP

Final take

This is probably my favourite Naak product. It's high-energy, has a long shelf life and is easy to consume. I just wish it were lower in fat since eating this one too frequently can lead to gut upset. ​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe collection​​​

2025 Recipe Collection Here's a gift for you as a loyal newsletter reader. This file contains all the weekly recipes I have shared with you this year, so you can access them in a single place. ¡Buen provecho!

Thank you!

It means the world to me that you welcome me into your inbox every week. Thank you for trusting me with a small part of your journey. I hope your 2026 is filled with health, PBs and epic adventures.

Happy New Year! 🎉

Gaby

p.s. I personally read and answer your email replies.

PLUS, whenever you’re ready, here are 3 ways I can help you optimise your performance:

1. ​Take the FREE Endurance Nutrition Audit. Not sure if your fuelling strategy is working? This quick 3-minute audit will reveal exactly where you stand and what adjustments could help you perform at your best.
2. ​Book a FREE strategy call. Need expert advice on your next best step? Let’s chat! In this commitment-free call, I’ll help you identify key areas to improve and map out a fueling approach tailored to your endurance goals.
3. ​Join the Fuel To Thrive Academy. Ready to take action? My signature program gives you the ultimate fuelling system to unlock your full potential in sport and life, with proven strategies that have helped endurance athletes fuel smarter, perform better and break records.

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