The Step-by-Step Solution to Help Everyday Athletes with Gut Issues Finally Fuel Without Fear and Train Without Bathroom Worries
You shouldn’t have to choose between fuelling for performance and managing your stomach.
This solution gives you the tools, strategy, and support to have both.
Are you dreaming of waking up on a Sunday morning, excited and energised for your long run—free to fuel, free to train, without worrying about what your stomach might do?
Have you been here?
You plan your runs around bathroom access — not your pace
You’ve learned to “hold it” but you know the feeling of a bloated stomach and the weight it adds to your training
You carry toilet paper on long runs “just in case”
You’ve cancelled social plans last minute because you were too worried about your stomach
You’ve pushed through sessions feeling bloated, heavy, and off but finished anyway.
And it's even impacting your life as well as training
Your stomach determines your days — your training, your meals, your social life.
You’ve skipped runs, events, or social plans because of fear or fatigue.
You're constantly checking in with your body — “Can I eat this?” “Will I make it through this run?”
You feel stuck between managing symptoms and chasing your goals — and exhausted from trying to do both.
If you’re nodding along — I want you to know you’re not alone.
Around 1 in 5 adults in the UK are thought to have IBS and it is likely more than this because not everyone seeks support.
Up to 30-50% of distance runners experience some form of gut issues during training or races. And women are more likely to be affected than men.
You shouldn’t have to settle for outdated, one-size-fits-all advice that doesn’t work for your body or your training goals.
You deserve a personalised system that actually works — one designed to help you fuel confidently, manage your gut, and perform your best.
Imagine going from months of frustration to this...
When you finally stop guessing and start working with your gut (not against it), your nutrition becomes your secret weapon — not your biggest worry.
Run Without Fear
Imagine lacing up for your session, feeling calm and confident, free from any worry about bathroom stops. You’re not distracted by your stomach—you're fully immersed in your run, focused on your pace, and pushing yourself to reach new limits without hesitation.
Food Freedom
Instead of avoiding half the foods you used to love, you now understand your own triggers and tolerances. You’ve built a way of eating that supports your gut, your goals, and your lifestyle with freedom and flexibility.
Fuel with Confidence
No more trial-and-error with gels, bars, or pre-run meals. You know what works for you and when to take it. Fuelling during training and races becomes second nature not a source of stress.
Do you wish you could...
Know exactly what to eat without it triggering pain, bloating or diarrhoea
Be spontaneous and say "yes" when friends invite you to dinner and a movie
Not have to try and "time" your bowels before a run
Wake up on race day excited—not anxious about your gut
Well Guess What?!
Not only is all of this possible, I've developed the system to help get you there!!
I’ve developed a clear, 5-step process designed specifically for everyday athletes like you, accessible online, so you can start managing your gut and improving your performance, no matter where you are
I take a holistic yet performance-driven approach to nutrition — because gut health and athletic goals are deeply connected.
This framework is delivered through five clear, strategic steps that guide you from uncertainty to confidence
Understand Your Gut
Learn what’s really happening in your gut as an everyday athlete with gut issues — and why symptoms show up when they do. This module gives you the foundational tools to calm your gut, reduce flare-ups, and start building trust in your body again.
Find Relief Without Falling Behind
Master how to reduce gut issues without putting your training on hold. You’ll learn how to identify triggers, fuel with confidence, and avoid the trap of overly restrictive eating.
Train the Gut & Fuel Like an Athlete
Fuelling doesn’t have to be scary. This module teaches you how to train your gut to tolerate carbs, use fuel during workouts, and prep for race day with less stress and more energy.
Identify Your Tiggers
It’s time to stop guessing. In this module, you’ll follow a structured reintroduction process to pinpoint your unique triggers — so you can stop fearing food, and start fuelling with clarity and confidence.
Freedom to Fuel
Find out how to maintain gut health and energy long term — without going backwards. From supplements to plant diversity, this module helps you stay consistent, fuel with freedom, and keep showing up strong.
Hey, I'm Sam
I’m a UK-trained Dietitian and Sports Nutritionist, with a focus on gut health and performance for athletes navigating the challenges of IBS. As the founder of the Free to Perform Academy, I’m here to help everyday athletes worldwide fuel properly, train with confidence, and race without the constant worry of their gut.
For many everyday athletes with IBS symptoms, finding effective solutions can feel like a never-ending journey. Unfortunately, traditional advice often leaves you frustrated and feeling misunderstood. I’ve worked with countless athletes who were told to simply "eat better" or "push through," but generic tips don’t address the complexities of IBS, especially for athletes.
That’s why I created a tailored, practical solution that works — one that aligns with both your athletic goals and your unique gut health needs.
Managing gut symptoms while trying to perform at your best is no easy feat. The everyday athletes I work with are motivated, disciplined, and eager to improve — but they’re stuck trying to sort through conflicting advice that wasn’t made with athletes in mind.
You need a strategy that not only supports your training and fuels your performance but works with your gut — not against it.
That’s why the Free to Perform Academy exists: a step-by-step program created specifically for everyday athletes with gut-issues. It’s designed to help you reduce bloating, cramping, and race-day anxiety — without the guesswork, long-term elimination diets, or endless trial and error.
Here it is
The Free To Perform Academy
Inside the Free to Perform Academy, you’ll finally uncover what works for your gut, fuel your training with confidence, and ditch the stress of second-guessing every bite.
You'll go from unpredictable flare-ups and pre-run panic to consistent energy, settled digestion, and the freedom to race without fear. No more toilet-mapping your long runs or restricting foods you love “just in case.”
This isn’t just another gut-health guide — it’s a proven, athlete-focused framework designed to take the guesswork out of nutrition and help you perform at your best. Every step is research-backed, tested with real everyday athletes, and built to get you results.
What’s included in the program?
This program provides a clear, actionable framework that combines evidence-based strategies with personalized support to help you not only manage your gut issues but also fuel your body in a way that supports your performance goals. Whether you're dealing with bloating, cramping, or the anxiety of never knowing when your gut will flare up, the Free to Perform Academy is here to guide you through a practical, sustainable approach to gut health and running performance.
One to One Coaching Sessions
You’ll have my full support every step of the way and together, we’ll create a personalized plan that works for your body and goals, helping you manage your gut symptoms and fuel your performance with confidence. I'll be there to guide you, troubleshoot challenges, and celebrate your progress as you move closer to your best self.
Email Support & Weekly Check-ins
we’ll review your progress, address any challenges, and make adjustments to your plan to ensure it’s always aligned with your goals. Whether you're celebrating a small win or facing a tough week, I'll be there to offer guidance, keep you motivated, and help you stay on track toward the results you want
Downloadable Tools, Templates & Resources (you can keep forever!)
These will help you stay organized, track your progress, and implement your plan with ease. Whether it's facts sheets, symptom trackers, or workbooks, you'll have everything you need to manage your gut and boost your performance — all at your fingertips
Sam is very thorough at what she does, helping me with a diagnosis and understanding what that actually means for me going forward. We also went through sports nutrition and how is best to prepare for a competition and eating windows which I was unsure of previously.
I’d highly recommend Sam’s expertise for anyone serious about sport or needing help with sorting any issues.
Jack, Hyrox Athlete
The Free To Perform Academy
Private 1:1 Sessions with Sam
Weekly Email Support and Accountability Check-Ins
Access to the Free To Perform Academy Portal
Downloadable Resources and Toolkit
Let's Recap
IBS is thought to affect 1 in 5 adults in the UK and 30-50% of runners experience gut issues during training or races.
Left unmanaged, IBS symptoms like bloating, pain, urgency, and diarrhoea don’t just cause discomfort—they affect your confidence, your fuelling, and your performance.
Maybe right now you’re feeling fed up.
You're sick of planning your runs around bathroom access, turning down social plans, and constantly wondering if what you just ate is going to come back to haunt you.
IT DOESN'T HAVE TO BE THIS WAY
With the right nutrition, lifestyle, and gut-training strategies, you can reduce symptoms and fuel with confidence. You can train, race, and eat without fear.
And most importantly—you don’t have to figure it out alone.
Inside Free to Perform Academy, you’ll find a step-by-step system built for everyday athletes just like you.
A proven roadmap designed to soothe your gut, restore consistent energy, and help you feel strong and in control of your body—whether you're running or living your everyday life.
Even if you feel you've tried it all before. Here's why this is different
One to One Coaching
Receive expert insights to address your unique challenges with personalised 1:1 sessions directly with Sam.
Weekly Support & Accountability Check-Ins
Stay on track with weekly support and check-ins. Whether you’re celebrating wins or troubleshooting setbacks, you’ll have guidance every step of the way.
Easy to Digest Lessons
Clear, engaging video lessons break down everything you need to know—no jargon, no overwhelm. You’ll get practical, athlete-focused strategies you can start using straight away.
The Free to Perform Academy has everything you need to stop bloating, elevate your energy, AND get you those new PBs!
Module 1 - Understand Your Gut
Understand what IBS actually is, why it flares up, and how it shows up in everyday athletes
Learn the difference between IBS and Runner’s Gut — and how to handle both.
Explore how stress and mindset affect digestion through the Gut-Brain Axis
Build simple gut-friendly habits that actually help (think: fibre, hydration, meal timing
Lay the groundwork to reduce symptoms and feel more in control on every run
Module 2 - Find Relief Without Falling Behind
Follow a gentle FODMAP approach that brings relief without wrecking your routine
Discover gut-friendly ways to fuel before workouts so you’re not running on empty
Avoid the trap of over-restriction and build flexible food confidence
Start feeling better in as little as two weeks — while still showing up for your training
Module 3 - Train the Gut + Fuel Like an Athlete
Learn how to safely train your gut to handle carbs (yes, even with IBS!)
Discover gut-friendly fuelling strategies
Nail your fuelling strategy before, during, and after runs
Practice gut training without flare-ups so you can fuel smarter, not less
Feel ready and resilient for long runs, workouts, and race day
Module 4 - Identify Your Triggers
Follow a proven reintroduction plan to figure out what really sets you off
Discover which foods you can actually tolerate
Ditch the “fear of food” and eat with more confidence and clarity
Expand your food freedom without spiraling into flare-ups
Module 5 - Freedom to Fuel
Build gut-friendly meals that keep your energy up and your digestion calm
Learn how to support your gut with plant variety, smart supplements, and daily habits
Create a plan that works for your life and goals — not against them
If you're still a little unsure if The Free To Perform Academy is for you, let me clear it up a little as it isn't for everyone.
The Free To Perform Academy is NOT for you if...
You have not been diagnosed with IBS or you are not struggling with uncomfortable gut symptoms. If your primary goal is to drop weight for racing or competition, improve your cholesterol or mange your diabetes, you should see seek alternative support.
You have an active eating disorder or believe you have disordered eating. Although the low FODMAP diet is a science -backed diet for IBS and is extremely effective, it is not suitable for people struggling with disordered eating.
You're looking for a quick fix or a one-size-fits-all meal plan. This is for everyday athletes who are ready to understand their bodies, put proven strategies into practice, and create lasting change—not just cover up symptoms temporarily.
You are not ready to make changes to your diet, eating behaviours or lifestyle. This program is about progress, not perfection—and it works best when you're open to trying new strategies and fueling your body with intention.
BUT The Free To Perform Academy would be a perfect fit for you if...
You’ve been diagnosed with IBS—or you’re dealing with symptoms like bloating, constipation, or diarrhoea—and you’re ready to work with a specialist who understands both gut health and athletic performance.
Your gut symptoms are impacting more than your runs—they’re creeping into everyday life. You’ve skipped training sessions, scouted every bathroom on a route, or bailed on social plans because your gut felt unpredictable.
You’re ready to fuel your body properly—not restrict it. You know deep down that underfuelling isn’t the answer, and you’re ready to eat in a way that supports your gut and your goals.
You’re ready to stop letting your gut symptoms call the shots. Whether it’s getting through a long run without needing a toilet stop, recovering properly, or feeling confident on race day—you want freedom, consistency, and results.
You’re willing to show up, learn, and take action. You don’t need perfection—you just need a plan, expert guidance, and support along the way.
If you're still not quite sure just DM me @ibsperformancedietitian
Commonly Asked Questions
The Free To Perform Academy is an online program designed specifically for active people—especially everyday athletes—who are fed up with IBS symptoms like bloating, pain, constipation or diarrhoea getting in the way of their training, races, and everyday life.
It combines expert-led video lessons, a gut-friendly fuelling framework, personalised support, and practical tools to help you identify your triggers, improve your gut symptoms, and fuel confidently—on and off the run.
You’ll walk away with a clear plan, proven strategies, and the freedom to perform at your best—without your gut calling the shots.
No—an official IBS diagnosis isn’t required to join. If you’re experiencing symptoms like bloating, constipation, diarrhoea, or abdominal pain and you haven’t found a solution that works, The Free to Perform Academy can still support you with a step-by-step strategy to help you find relief and fuel with confidence.
What is essential is that you’ve taken the important step of discussing your symptoms with your doctor. They should have conducted any necessary blood tests, stool samples, or camera investigations to rule out other potential conditions such as coeliac disease or inflammatory bowel disease—both of which can present with similar symptoms to IBS. These conversations are a crucial part of keeping you safe and ensuring this program is the right fit for you.
Yes! This is a one-of-a-kind, high -touch program so yo will be working directly with me to ensure you receive timely, personalised feedback.
Between private coaching sessions and unlimited email support, you will have plenty of opportunities to receive tailored coaching and feedback from me.
My goal is to always make sure no questions are left unanswered and you get the tailored support you need to optimise your performance and manage your gut.
As with any health journey, results can vary—because every gut is different. While I can’t guarantee a specific outcome or timeline, the framework I teach inside The Free to Perform Academy is rooted in proven, evidence-based strategies that have helped countless people manage their IBS symptoms and fuel with confidence.
Some people begin to notice changes within a couple of weeks , while for others, it may take a little longer. It depends on your starting point, symptom severity, and how consistently you apply the tools inside the program.
What I can promise is that you're not doing this alone. I'm here to guide you, support you, and help you troubleshoot every step of the way—so you can finally feel free to train, race, and live without your gut holding you back.
Choosing the right time to take action can feel challenging, and it might never seem like the 'perfect' moment to make changes. But the reality is, the average time between symptom onset and an IBS diagnosis is a staggering 6.5 years—that's years of unnecessary discomfort, frustration, and missed opportunities.
Why wait any longer? The sooner you take action, the sooner you can start feeling relief and regain control over your gut and your performance. Joining The Free To Perform Academy isn’t just about managing symptoms today—it’s about investing in your future where IBS doesn’t hold you back from doing what you love, whether that's running, training, or simply enjoying a meal out with friends.
Your future self will thank you. It's time to take the first step towards a life of freedom, confidence, and improved performance.
Contact me on Instagram @ibsperformancedietitian and I'll back to you as soon as I can!
Before you go..
Imagine What You Could Do Without Bloating And Pain Holding You Back...
Let’s step into the future for a moment. Picture yourself a few months from now. You’ve taken that first step and committed to your gut health and performance goals. Here’s what that could look like:
You wake up feeling energized and confident, knowing that your training will go smoothly without unpredictable gut issues
No more second-guessing your food choices — you know exactly what to eat before a run, during, and after, so your stomach stays calm and your energy stays high.
You’re showing up for every run, race, and training session with confidence, not worrying about sudden flare-ups or bathroom runs.
You're able to live your life without hesitation — go on road trips, attend social events, or enjoy a night out without constantly planning around your stomach.
Imagine how much you could achieve, how many opportunities you'd be able to take on, when IBS doesn’t call the shots anymore.
But here’s the truth — the choice is yours.
Option 1
Continue with what you're doing, plateauing with your PBs, guessing what works for your gut, and never truly breaking through.
Option 2
You can take control and finally experience the freedom that comes from knowing you’ve got your gut and your performance in balance.
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