Explore every episode of the podcast The Fueling Forward Podcast

I'm back from maternity leave! This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• My ferritin and iron haven't changed much after supplementing all summer despite taking a supplement. What else can I do to raise my iron levels?
• Is it normal to lose your sweet tooth during eating disorder and RED-S recovery?
• What advice do you have for young runners in middle school who are hoping to pursue a career in running?
• I’m a D3 xc runner and just started my freshman year. I've been struggling with a missing and irregular period and really want to get it back. I feel like I'm doing everything right but something isn't clicking. Do you have any advice on how to successfully recover my period despite the crazy season of life that I'm in right now?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with professional runner, Ella Donaghu. Ella grew up in Portland where she was introduced to running through a family of runners. She played soccer as well but ultimately chose to focus on running and ended up becoming a 6x state champion and NXN runner up. She went on to run at Stanford, and struggled initially with her transition after dealing with a stubborn injury, under fueling, and her mental health. After focusing on getting herself to a better place mentally and physically, she was finally able to break her high school PR's and went on to become a 7x All-American. She signed a pro contract with Nike right out of college, and has since become a sub 15 minute 5k runner and 2x US Olympic Trials qualifier.

In this episode, we talk about:

• What it was like growing up in Portland surrounded by track, and how she ultimately chose to pursue running
• Her struggles with body image and fueling as she transitioned into her freshman year of college
• How mental health played a role in her struggles with fueling and why seeking help was instrumental to getting back on track
• Her journey from not running a PR since high school to finally having a break through her junior year of college, and what shifts in mindset and fueling allowed her to get back on track and have an incredible collegiate career
• What it was like signing a pro contract with Nike right out of college and why she initially found that transition challenging
• Why it’s important to her to have things outside of running and how that has helped take the pressure off of her pro career
• How fueling during workouts has helped reinforce the idea that food is fuel and essential to performance

While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.

Questions for today’s episode include:

• I’m a high school track athlete, and I’ve found myself struggling with disordered eating. I know I need to fuel my body to support harder training, but anxiety around food, body checking, and nausea/throwing up during workouts have made it really difficult to eat consistently. What advice do you have for getting out of this cycle?
• When trying to establish my typical energy and carbohydrate intake, should I include the calories and carbohydrates from alcohol?
• I’m marathon training and know I need plenty of carbohydrates, but I often feel sleepy after heavier carb-based lunches like pasta and then struggle with my energy in the afternoon. What should a balanced lunch look like to support training while also helping me maintain steady energy throughout the workday?
• Are some protein powders or brands better than others for runners, and what should we look for when choosing one? Is there any meaningful recovery benefit to making your own shake versus chocolate milk or a protein smoothie?
• To Alexa: When in your professional career did you realize it was time to move on from running? And did you always recognize that you might struggle with your relationship with food, or did that become more apparent once you were in school to become a dietitian?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with 2:31 marathoner and 3x Olympic Trials qualifier, Sarah Reiter. Sarah shares her journey from discovering running in high school and becoming a 2A xc state champion in her home state of Washington, to running at the D1 level. She transferred from Montana State after her freshman year to a smaller D1 school, Eastern Washington, where she ran for 4 years. After college, she took a long break from running, then rediscovered her love for the sport when she decided to train for a marathon. Over the course a year, she shaved over 10 minutes off of her marathon PR and qualified for her first Olympic Trials in 2020. She has continued to train and compete in the marathon taking another 10 minutes off of her PR, and is currently a member of Tracksmith's Stamata team. Sarah also works full time as an account manager at a software company.

In this episode, we talk about:

• How she got into running and specifically marathoning, and what she learned from her first marathon
• How a healthy relationship with food growing up was protective for her as she was exposed to more struggles with and comments around food in college
• Why she ended up transferring after her first year of college to a smaller school, and her thoughts on the importance of finding a good fit
• How stepping away from running for a bit after college allowed her to find her way back to the sport and take it to the next level
• Why it’s important to her to be flexible with her training and to prioritize life experiences over executing the perfect training plan
• How she has continued to tweak her training, including lowering her mileage, to allow herself to continue to grow in the sport
• Her tips for balancing high level running with working full time, including navigating things like sleep and fueling
• What she has learned about the importance of fueling during training runs and during the marathon itself
• Her advice for longevity in sport as someone who has qualified for 3 Olympic Trials over the course of 12 years
• What it has been like being a member of Tracksmith’s Stamata team and the extra support and community it provides

If you would like to keep up with Sarah, you can find her on Instagram @sarahlreiter

I'm back from maternity leave! This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I recently increased my mileage and noticed I lost weight. Does this mean I'm under fueling or is this a result of training?
• Can taking my iron supplement in the evening be impacted by having a snack before bed like ice cream, yogurt or milk?
• Is it possible to work on improving body composition while going through period recovery?
• I’m 5 months postpartum and have an aversion to meat. Can I still hit my nutrition needs for training for a half marathon while breastfeeding, and do you have any suggestions on how to do that?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with professional runner for Nike, Lauren Gregory. Lauren is a Colorado native, where she fell in love with running while out on the trails with her high school xc team. She immediately excelled and after becoming a 7x Colorado state champion and NXN runner up, Lauren committed to the University of Arkansas to pursue D1 collegiate running. Struggles with fueling led to a frustrating injury cycle and she nearly medically retired, but after finding her way back to a healthier version of herself, Lauren had a very successful collegiate career as a 7 time All-American and signed a professional contract with Nike right out of college.

Lauren is now an accomplished track, road and trail athlete having won a US title in the vertical mountain running championships and the 10k trail championships, and making it to the final in the 5k at the 2024 US Olympic Trials. Lauren is also fresh off of her historic win at OCC UTMB as the first American woman to win the title.

In this episode, we talk about:

• How growing up near so many trails allowed her to discover her love for running and what her progression to being one of the best runners in the state looked like
• How trying to eat “clean” and “healthy” in high school led to unintentional under fueling that resulted in two big stress fractures, and her advice for high schoolers struggling with injuries
• Why she doesn’t use a ton of metrics to track her performance and fitness
• How cutting corners with fueling in college led to an injury cycle that nearly caused her to quit running, but instead focused on correcting her fueling and was able to have a successful collegiate career
• Why changing her environment during her transition from college to pro opened her eyes to the importance of fueling, and what she has implemented since
• How the trail running world has changed her view on fueling, and why she thinks fueling is what won her the OCC title
• What trail races are like and why it’s a great options for runners who are feeling burnt out or need something new
• Her breakdown of her win at OCC and how it ended up coming down to a kick in the last 800m
• Why her motto for her training block and race was “don’t wait until you’re hungry”

While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.

Questions for today’s episode include:

• I have some abnormal iron and liver panel labs and am cross-training as I recover from an injury. How can I improve my labs to help improve my performance?
• As a healthcare worker, it's not always realistic to fuel every 2-4 hours. How can I navigate fueling when my schedule makes it difficult to do so?
• I'm a college athlete transitioning from living on campus to living on my own and starting to cook for myself. I have roommates who tend to eat a lot less than I do. How can I maintain adequate fueling while avoiding these restrictive thoughts and balancing cooking for myself?
• How can athletes with a history of an eating disorder or disordered eating manage anxiety and difficult thoughts that come back up around food?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with physical therapist, Lyndsay Centrowitz. Lyndsay is from Colorado, where she grew up running cross country and track. Her experience with injuries inspired her to pursue a career in physical therapy, and she received her doctorate in physical therapy then went on to practice in a prestigious clinic in Portland that specialized in treating runners. Lyndsay quickly realized there was a gap in women's pelvic health, especially within the context of female athletes, so she became certified as a pelvic floor health specialist. She started her own practice, StrongHER, to help fill that gap in women's health care. She currently lives in Chicago with her two kids and Olympic gold medalist husband, Matt Centrowitz.

We talk about:

• How running injuries in high school led her to working with a physical therapist, which inspired her to pursue a career in the field
• Why she chose sports PT over pediatrics, and how she ended up in one of the most prestigious PT clinics for runners in Portland
• What it was like expanding her practice to include pelvic health, and how that led to her starting her own practice, StrongHER
• How she determined pelvic floor health was a major gap in the PT field, and what the process was like for her to get certified to fill that gap
• Common pelvic floor symptoms in runners that are not normal and might indicate a need to see a pelvic floor specialist
• What a pelvic floor PT does and what an appointment with one might look like
• The role she has seen nutrition play when it comes to physical therapy, especially injury rehab and recovery

If you are interested in working with Lyndsay, you can learn more about her services on her website HERE.

I'm back from maternity leave! This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I have always struggled with needing to go to the bathroom on runs. I have tried eliminating certain foods and even the FODMAP diet which I found to be restrictive. Do you have any reccomendations?
• I’m transitioning from high school to college training and I seem to be always hungry. We also don't practice until 5pm which has made fueling hard. Do you have any tips for managing hunger and fueling for later runs?
• I was diagnosed with osteopenia 2 years ago and even after going through eating disorder recovery and period restoration my follow up scan showed no improvements. Do you have any nutrition tips for building bone?
• I’m going to be walking on to my university's xc team this fall. Do you have any tips on how to navigate this transition to varsity running?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.

Questions for today’s episode include:

• How can I catch underfueling before it starts affecting my menstrual cycle? What are other signs of underfueling beyond normal workout fatigue or lack of sleep?
• I often find myself bingeing at night and initially thought it was from underfueling earlier in the day. However, even after increasing my intake earlier in the day, I’m still overeating at night. How can I prevent these evening binges?
• When is the best time to take iron, and what can I do to improve my ferritin?
• How can I respond to friends who share harmful food beliefs? And what’s the difference between a dietitian and a nutritionist?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with professional runner for Nike, Christina Aragon. Christina is a Montana native where she grew up running and doing gymnastics. She was a 12x state champion between track and cross country, and even competed in the Olympic trials in the 1500 as a high schooler. Christina went on to run at Stanford University, where she was a 9x All-American and the 2016 U20 World Championships bronze medalist in the 1500. After college, Christina signed a professional contract with Nike and moved to Eugene to join the Bowerman Track Club, which has now morphed into the Oregon Track Club. Most recently, she finished 10th in the 1500 at the 2024 US Olympic Trials.

In this episode, we talk about:

• What it was like balancing both gymnastics and running at a high level in high school, and how she ended up making the hard decision to give up gymnastics to focus on running
• How she navigated pressure as a high school runner and why she found national competitions helped take the pressure off
• Her struggles with body image that impacted her fueling starting her senior year of high school, and how this impacted her transition to collegiate running
• How losing he period for 3 years ended up leading to a 3 year injury cycle, and why it’s so important to fix the root cause of the issue and to allow your body to go through puberty
• How guidance from a teammate and coach helped her pull back her training and eat more to ultimately regain her health and get back to running
• What her transition from collegiate to professional running was like, and how she has been able to focus on honing in her mental skills for racing

While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.

Questions for today’s episode include:

• I'm going to be a runner in college next year, and I had a stress fracture this spring and an inconsistent period. My body fat percentage is a little high, and I'd like to lower it for optimal health/fitness. Do you have any tips or suggestions to lower my body fat percentage, regain my cycle, and stay healthy for college athletics?
• I'm a college runner who is struggling with getting good quality sleep. I've been taking melatonin and magnesium before bed; are there any other nutrition tips to help with sleep quality?
• I have a hard time knowing when I'm full and tend to have portions that are too big. How do I know when I've eaten enough, and how do I portion meals?
• I'm a high school cross country coach. What advice would you give to the parents of high school athletes to help their high schooler stay healthy, have fun in the sport, and fuel themselves well?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with app developer and marathon OTQ hopeful, Maryann Gong. Maryann is an NYC local and California native. She went to MIT where she got her bachelor's degree in computer sciences and her master's degree in AI. While at MIT, she ran on the track and xc team, becoming an All-American and a D3 champion in the indoor 3k. She struggled on and off with fueling and an injury cycle after her junior year, and her experience with this inspired her to create a training app for runners called Toga. She found her way to the marathon and is currently a member of Central Park Track Club chasing an OTQ in the marathon at Chicago this fall.

In this episode, we talk about:

• How Maryann got into the sport of running in high school after transitioning from soccer
• What it was like transitioning from high school to running at an academically rigorous school like MIT, and why D3 was a good fit for her
• Her struggles with fueling that led to episodes of bulimia and an injury cycle, and how she found her way back from that to focus on fueling for performance
• Her new AI powered app for runners, Toga, and why it was important to her to include a feature that helps hold runners back to reduce risk of injury or burnout
• How she discovered high carb fueling during runs, and why she feels like it has changed the game for her to get 120g of carbs per hour during training and marathons

If you would like to keep up with Maryann, you can find her on Instagram at @maryanngong. If you are interested in Toga, you can follow them on Instagram at @trainwithtoga and you can try it out free for 30 days using the code FUELINGFORWARD. You can find Toga in the app store HERE.

While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.

Questions for today’s episode include:

• I'm a high school track and cross-country athlete and definitely have a sweet tooth. My training load is relatively light compared to many other distance runners, and as the postseason approaches, my family has been encouraging me to cut back on sweets. What are your thoughts on this?
• I'm recovering from an eating disorder and working to get my period back. Since gaining weight, I've been struggling to hit my usual times on the track and have lost some of my motivation and enjoyment for running. Is this more of a mindset shift I need to work through, or could I still be experiencing physical effects from my past restriction?
• What tips would you give a high school athlete who wants to start fueling during long runs?
• How do you navigate the belief that "thinner equals faster," especially when that message is coming from your coach?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with former elite Canadian runner, Rachel Cliff. Rachel is the former Canadian record holder in the marathon and half marathon, and she also represented Team Canada at the 2017 and 2019 World Championships in the 10k and 5k respectively, the 2018 Commonwealth Games in the 10k, the 2018 NACAC Championships (she was the bronze medalist in the 10k), and the Pan Am Games (she was the bronze medalist in the 10k). She is currently the elite athlete advisor for Hettas and mom of 2.

In this episode, we talk about:

• How she discovered running as a kid growing up in Canada, and how the Canadian high school running scene differs from the US
• What it was like growing up with a mom who was a dietitian, and how her mom stepping in when she lost her period in high school played a big role in her long term health in the sport
• Her transition from high school to collegiate running, how she struggled for a bit running slower than she did in high school while her body shifted, and how trusting the process allowed her to come back stronger
• Why periodization and prioritizing weight gain in the off season has been key for her, and how she found herself struggling in the years she didn’t do that
• Her transition to elite running, and how getting left off the Olympic team led to her going all in on training
• How pushing herself too hard towards her Olympic dream led to a mysterious career ending injury, and how she had to advocate for herself to get to the bottom of it

If you would like to keep up with Rachel, you can find her on Instagram at @raecliff

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• How do you know if you’re eating enough when you’re recovering from RED-S? Is getting your period back the only way to know, or will there be other signs?
• I’m a marathoner and have a family history of Type 2 diabetes. My A1C has been increasing, and I’m not sure how to balance managing my A1C and weight with fueling for performance. Do you have any advice?
• I just finished my high school senior track season and am getting ready for cross country in the fall, but I have a break between seasons. Should I fuel differently during this time or should I keep my intake up?
• I’ve been struggling with chronic IT band issues. Do you have thoughts on some nutrition changes I could make to better address this issue?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with professional runner for Saucony, Vanessa Fraser. Vanessa grew up in Northern California where she discovered and fell in love with running through Girls on the Run. She went on to run at Stanford University where she became a 10x All-American and the PAC-12 champion in the 10k. While at Stanford, she received her bachelor's degree in symbolic systems and her master’s degree management science and engineering. After college, she went on to run professionally, signing a contract with Nike and joining Bowerman Track Club right out of college. Vanessa has competed in multiple US championships in the 5k and 10k, and has a 5k time of 14:48. In addition to running professionally, she also works full time as a partnerships manager at a health care tech company.

In this episode, we talk about:

• How she found the sport of running through Girls on the Run and what her progression looked like
• How an assignment to track calories from a middle school health teacher led to hospitalization, and what she learned from the experience
• What it was like going through periods of weight restoration and why she’s thankful her coaches, parents and doctors put her health first
• How she ended up running for Stanford, her dream school, despite not earning a scholarship right away
• Her transition to becoming a pro runner and advice for being patient during periods of lack of progress and injuries
• How increasing her carb intake has been instrumental to her success, and why fueling on long runs has been a big part of that
• Why working in addition to being a pro runner has helped her mindset around the sport and finding life balance

You can keep up with Vanessa on Instagram or TikTok @nessafraser.

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• As a pre-med student, I feel like I’ve turned to running and training as a coping mechanism to handle stress. How do you know if a training load is too high and inching towards overtraining?
• I’m a high school senior who runs track and xc and I’ve been working on getting my period back for over a year. I’ve gotten one cycle, but haven’t had any since. I feel like I’m doing all the right things, but also feel like I can’t stop gaining weight. Do you have any tips or advice for how to get and keep my period?
• I’m a high school track athlete and mostly compete in field events, but I will also do the 800. How would my fueling differ from an endurance runner?
• I’m a former collegiate runner and current dietitian working in an athletic department with the track/xc teams. My body has changed over the past year since I’m no longer training at a high level, and I find myself struggling with comparison and body image. Do you have any advice on how to navigate this?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with the food blogger and recipe developer behind Recipe Runner, Danae Halliday. Danae grew up in Arizona, where she discovered running through her older sister. She ran throughout high school, but found herself burnt out and took a break from the sport when she went to Arizona State University. When her sister started training for marathons, Danae found herself inspired to pick it up again and fell in love with the longer distance.

Despite her love of food and recipe developing, Danae found herself struggling with an eating disorder. This led to a vicious injury cycle that she couldn’t find her way out of. She eventually reached out for help, and has been in treatment and active recovery since 2022. She hopes to get healthy enough to line up to race again soon!

In this episode, we talk about:

• How her sister inspired her to start running in high school
• Why she took a break from the sport in college and how she found her way back to running
• How a comment from a coworker about her body led to restriction around food that resulted in an eating disorder
• Why she finally decided to seek help and what that has looked like for her
• Advice on how to be there for someone in your life struggling with an eating disorder
• Why it’s important to approach recovery and treatment from a way that works for you
• How she founded Recipe Runner and why developing recipes has been a healing tool for her throughout her eating disorder recovery

You can keep up with Danae on Instagram at @reciperunner, and you can find her recipes and food blog on her website https://reciperunner.com/

***A trigger warning for this episode: we do talk about an active eating disorder and eating disorder behaviors. If you are not in a place to hear that, you may want to skip this episode***

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• A running influencer that I follow recently got a stress fracture but blamed it on biomechanics. This got me wondering if bone stress injuries are ever not related to fueling and overtraining in some way? Do you have any thoughts on this in the running culture?
• I’m a collegiate runner running 50-55 miles per week and am trying to put on weight. I’ve been drinking ensure drinks, but do you have any other tips for meals and snacks for weight gain?
• I recently experienced my first bone stress injury and I’ve also been dealing with chronically low ferritin. I’m in a healthcare system that is reluctant to provide more care than they deem necessary. How do I make sure that I’m getting all of the information I need to treat my injury with limited access to tests and treatment? How do I know which tests are important and worth advocating for?
• What are your thoughts on meal kits and how to navigate healthier options?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with sports psychologist and former professional runner, Lennie Waite.

Lennie grew up abroad, where she primarily played soccer. She was recruited to play D1 soccer at Rice University, but after her sophomore year ended up switching to running and became a 2x All-American. She went on to run post-collegiately and represented Great Britain at 3 Commonwealth Games, the World Championships in 2017, and the 2016 Olympic Games in the steeplechase.

Lennie did all of this while completing her PhD in Industrial-Organizational Psychology and becoming a Certified Mental Performance Consultant. She currently works with athletes and is also the chief science officer at Hite EQ, while being a mom to her 2 daughters.

In this episode, we talk about:

• What it was like growing up abroad and how different the rhetoric is around food and sport
• How being good at a sport from a young age automatically creates pressure and expectations, and how she dealt with this
• Why she decided to pursue soccer instead of running initially in college and what led her to make that shift
• Her tips for helping athletes navigate pressure and comparison when it comes to racing
• What she sees athletes struggle with when it comes to fueling as a sports psych and some tips to work through those emotions

If you would like to learn more about Lennie's and her services as a sports psychologist, you can go to her website HERE.

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• In college I experienced a stress fracture, and since then I’ve been stuck in an injury cycle. Can you talk more about the science behind fueling to help heal injuries?
• What are your go to meals and snacks for track meets? I don’t have many resources at the meets and I’m someone who often runs 3 distance events.
• Is there a connection between motivation and energy levels, especially in a race? I notice lower motivation on days I don’t fuel as well, could these be related?
• You mentioned in a previous podcast that high cholesterol can be a sign of RED-S. What would you recommend for an athlete who tests high in cholesterol?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

Today's episode is an interview with Ali Feller of Ali on the Run. Ali discovered running when she was living in NYC as a way to be social, and ultimately fell in love with the sport. She created her blog, Ali on the Run, that eventually evolved into podcast and ultimately led her to become a race announcer and broadcaster. Ali completed the 2023 Eugene Marathon, after which she discovered a lump in her breast that led to a breast cancer diagnosis. Ali has been navigating life with stage 4 cancer while continuing to be a force in the sport, and has so many inspiring things to share.

In this episode, we talk about:

• What it was like when she discovered running, and how she found herself falling in love with the sport
• Her relationship with food growing up as a dancer in the 90's, and how a diagnosis of Crohn's disease at the age of 7 impacted that
• What it has been like dealing with an inflammatory bowel condition that impacts running, and how she has navigated that over the years
• How she created Ali on the Run and what it's like being at the finish line of major marathons
• How her cancer diagnosis has impacted her ability to run, and how the running community has rallied behind her with support

You can find Ali's podcast, The Ali on the Run Show, on all major platforms and you can find Ali on Instagram @aliontherun1.

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I’ve been struggling to get through an entire year healthy. I always make it through the fall and winter, then struggle with soft tissue injuries in the spring. Do you think this might be nutrition related or are these just things that come with running?
• What is your take on bicarb? Does it really make a difference and do you recommend it for high school athletes?
• I’m a high school swimmer and I’ve been struggling with GI issues immediately after races. This never happens during training. Can you think of anything that might be causing this and is there anything that might help from a nutrition standpoint?
• What advice would you give to an athlete that is struggling with fatigue, soreness that doesn’t go away, and is struggling in races? As her coach, how can I help an athlete recover from LEA/RED-S mid season?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

You can find the links to the waitlists for the Fueling Forward programs below:

• High School Summer Boot Camp Series
• Fall Marathon Group Nutrition Coaching Program
• Healing Your Relationship With Food

This episode is an interview with NYC based RD, Natalie Rizzo. Natalie is the owner of Greenletes, a plant-based sports nutrition company, and she works primarily with plant-based athletes to help them learn how to fuel for health and performance on a plant-based diet. She has her Master's in Nutrition and Exercise Physiology from Columbia University and is the author of the cookbook Planted Performance. Natalie has been a vegetarian herself for over 15 years, and has completed 2 marathons and over 20 half marathons. She's also a mom to 2 boys.

In this episode, we talk about:

• How Natalie found running later in life and caught the bug after finishing her first race
• Natalie's winding path to finding nutrition as a career after originally going into sales
• Her decision to become vegetarian and how she learned about plant-based sports nutrition through her own experiences
• Myths around plant-based eating for athletes
• How to navigate fiber intake as a plant-based athletes, and ideas for lunches for runners training in the afternoon/evening
• Top nutrition recommendations for plant-based runners and tips for anyone who is interested in becoming plant-based

If you're interested in working with Natalie, you can learn more on her website https://greenletes.com/ and you can find her on Instagram @greenletes

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I prefer not to weigh myself or know my weight, how do I go about telling my doctor I don’t want to be weighed or see my weight?
• I’m a high school runner and I haven’t PR’d since my freshman year. I still have my period and feel like I’m getting stronger, so I question whether or not it’s fueling related. Do you have any advice?
• I’m a collegiate heptathlete and was wondering if you have suggestions on how to fuel during a heptathlon?
• I struggle with knowing how much to eat during my taper weeks with a lower training volume and get anxious about eating too much. How do you recommend approaching this for peak performance?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

Today’s episode is an interview with Boulder local and professional trail runner for Nike, Bailey Kowalczyk. Bailey grew up in upstate New York where she discovered her love for running. She committed to running for Clemson in college, but right before her arrival the coaching staff underwent a complete change that ultimately ended with her struggling as a collegiate runner. Bailey ended up leaving Clemson and moving to Boulder, where she became a full time student at CU and put running on the back burner. She re-discovered her passion for the sport after some time away, and ultimately went on to find success on the trails with a win at the US trail half marathon championships and a top 5 finish in the Golden Trail series. Bailey is also a run coach, and focuses on helping athletes find life balance while chasing their goals.

In this episode, we talk about:

• How Bailey discovered running, and how she considered herself to exclusively be a middle distance runner in high school
• Her transition to collegiate athlete at Clemson, where a last minute coaching change led to a less than optimal environment for her
• Bailey’s experience with RED-S that led her to seek help from a multi-disciplinary team, move to Boulder and take a break from the sport
• How that break allowed her to re-discover her love of running and that ultimately led her to the trails
• What is different about trail running, and how fueling has played a key role in her success
• Why coaching is so important to her, and why she encourages her athletes to find life balance while chasing their goals

You can learn more about Bailey’s coaching services on her website HERE.

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I’m a collegiate runner and want to know how to fuel for 3k, 5k and 10k races. Do you have any tips, especially when it comes to hydration as I tend to get a sloshy stomach before my races?
• I’m a collegiate runner and recently learned that I’ve been under fueling. I usually eat when I’m hungry, but now I know I need more fuel than that. Do you have a fueling structure or schedule you recommend to help with this?
• I’m a 40 year old active female who lifts and runs regularly. I’ve been using creatine but haven’t noticed a big difference. Should I increase my dose and if so at what rate?
• I’m going through the process of RED-S recovery and I’m really struggling as a runner. I haven’t had my period for 6 years, I have low ferritin, and all of my runs feel awful. Is this just part of RED-S recovery, or do you have any advice for overcoming these issues? Will I ever be able to perform the way I used to?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This week is a special episode of The Fueling Forward Podcast where you get to hear from the Fueling Forward dietitians, Maddie Alm and Alexa Efraimson. After a listener asked to hear our stories, we decided to interview each other so you can learn more about the dietitians behind Fueling Forward.

In today’s episode we talk about:

• How Alexa got her start in running, going pro right out of high school and running the American junior record in the 1500
• How Maddie went from a walk on to an All-American while at the University of Colorado
• What Alexa struggled with as a pro athlete that led her to discover the field of nutrition and pursue a career as a dietitian
• How working with a dietitian in college helped Maddie learn the importance of fueling for performance, and the changes that inspired her to become a dietitian
• What each of us hope to change when it comes to nutrition for runners, and the runners we work with to help them learn how to fuel for health and performance
• Our answers to the end of episode rapid fire questions!

If you would like to learn more about Fueling Forward and the services and resources we have to offer, you can head to our website at www.fuelingforward.com

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I’ve been struggling with a bone stress injury since June 2025 and have been mostly cross training. I’m struggling with body image and acknowledging that I still need to fuel. Do you have any advice?
• I know I should fuel with carbs before a run, but should I also be fueling before strength training sessions? If so, what would be a good example?
• I’m a high school runner trying to dial in my nutrition. I have an hour commute after practice, should I be fueling during this window? If so, what should I be having?
• I’m a collegiate athlete and have been struggling to fall asleep at night. Is there anything I can do from a nutrition standpoint to try to improve this?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with runner and pelvic floor PT, Jessica Dorrington. Jess grew up in North Dakota, where she fell in love with running and went on to run at the collegiate level. Through her experience with injuries, she was inspired to pursue a career in physical therapy. She went on to get her Master's in Physical Therapy, and became a Board Certified Orthopedic Specialist and Certified Manual Physical Therapist. Throughout her time as a PT, she discovered that she was passionate about pelvic floor health and became Pelvic Rehabilitation Practitioner Certified, a certification that only 150 practitioners have nationwide. She is now the Director of Physical Therapy at Therapeutic Associates Bethany and Rock Creek, where she works with everyone from recreational to pro runners to help them manage injuries and a wide scope of pelvic health related issues.

On top of her incredible career as a PT, Jess has also finished 10 marathons and has run a sub 3-hour marathon twice, most recently at Chicago in 2025. She's also a mom of 2, and her experience with pregnancy and postpartum and working with athletes going through this phase inspired her to co-write the book Strong as a Mother with former professional runner Shannon Rowbury.

In today's episode, we talk about:

• How Jess got her start with running and what the running and nutrition scene was like in North Dakota
• What she learned navigating injuries and how this inspired her to become a physical therapist
• The overlap between physical therapy and nutrition when it comes to preventing, managing, and treating injuries in runners
• What pelvic floor PT is and why pelvic health is important for runners of all ages, genders and levels
• How Jess balances fueling with a busy life schedule, and her tips for runners to help them stay on top of their needs
• Her book, Strong as a Mother, and why she hopes it will help empower women to find the balance between staying active and listening to their body throughout pregnancy and postpartum

You can learn more about Jess and her services as a PT HERE and you can find Jess's book Strong as a Mother HERE.

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

1. My husband and I are both former collegiate athletes and have noticed our bodies shifting as we enter our 30's. Is this normal, and if so can you explain the science behind why this might be happening?
2. I recently learned that calcium can block iron as well as other things. How do you recommend splitting it up at meals and with other supplements?
3. My daughter has to take thyroid medication in the morning and can't eat for 30 minutes before she runs. I don't want her to train fasted and she doesn't want to wake up earlier to take it. Is there anything we can do?
4. I lift a lot and have gotten bulkier in the off season, and I'm worried this will prevent me from running a PR during track. Do you have any advice on race weight?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

If you're interested in our free Zoom webinar that will take place on Wednesday 3/18/26, you can register for that HERE.

This episode is an interview with runner and coach, Amy Haas. Amy is from Columbus, Ohio and is better known on Instagram as Race Across the States because she has completed a half marathon in every single state. In addition to that accomplishment, she is also a sub 3 hour marathoner as well as a running and strength coach. Amy is expecting her first baby due in a few weeks, and has been able to train and even race throughout her pregnancy.

In today's episode, we talk about:

• How Amy discovered her love for running, and how that love for running eventually turned into a way to control how her body looked
• Amy's worsening struggles with her relationship with food and body image, and the rock bottom that ultimately served as her wake up call to make some changes
• How increasing her fueling and not focusing on weight allowed her to go from a 1:58 to a 1:19 half marathoner, and why weight isn't everything when it comes to performance
• Amy's journey to becoming pregnant, navigating a miscarriage, and experiencing pregnancy after loss
• What it has been like for her to continue to train and race throughout pregnancy, and why it has been an important part of her pregnancy journey

If you'd like to keep up with Amy, you can find her on Instagram @raceacrossthestates and you can also learn more about her coaching business HERE.

***Trigger warning: this episode discusses pregnancy and pregnancy loss, so you may want to skip it if you're not in a place to hear about those topics.***

This episode is a Q&A episode where I answer questions that have been submitted by listeners. Today's episode starts off with a fun personal announcement 👀.

Questions for today’s episode include:

• Can you talk about how to fuel when you’re sick, and also maybe how to decide if you should train or rest when sick?
• You mentioned in a previous episode that high hamstring and plantar fasciitis injuries are often related to under fueling. Can you talk more about why that is?
• I really struggle with hydration in the winter. Do you have any tips or suggestions?
• I’m a high school athlete involved in 2 sports, and I’m noticing it’s hard to tel when I’m full or not. I often feel unsatisfied after meals, but if I eat more I feel bloated. Do you have any tips on how to navigate this?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with American middle distance running great, Shannon Rowbury. Shannon grew up in San Francisco, where she switched from Irish Dance to running. She found herself on a full ride scholarship to Duke, and was offered a professional contract with Nike out of college. During her professional career, Shannon was an 8 time member of Team USA, including a 3 time Olympian. She was the American record holder in the 1500, running a time of 3:56, and has won 3 bronze medals: one at the 2009 World Championships, one at the 2016 Indoor World Championships, and as of recently was upgraded to a bronze from the 2012 Olympic Games due to 3 athletes getting caught doping. She will receive her bronze medal at the 2028 LA Olympics. She is also an Emmy winning sports broadcaster, co-author of the books Medalist Mindset and Strong as a Mother, and co-founder of the non-profit Imagining More.

In this episode, we talk about:

• How growing up with dance allowed her to develop skills that eventually translated to running, and why it's important to her for her kids not to specialize too early in sports
• What her relationship with food was like growing up, and how that foundation was tested when she moved across the country to attend college at Duke
• How she navigated her first major injury while trying to sign a pro contract and pursue a pro running career out of college
• What it was like training in a toxic environment as a pro, and how she realized she could have done things in a healthier way
• Her experience training throughout pregnancy and postpartum, and why staying on top of fueling is key to avoiding injury
• What her new book, Strong as a Mother, is about and why it was so important to her to create this resource
• Her non-profit, Imagining More, and how she hopes to inspire young girls to get active in sports

If you're interested in learning more about Shannon's Projects, you can find them here:

• Strong as a Mother
• Imagining More

This episode is a Q&A episode where I answer questions that have been submitted by listeners.

Questions for today’s episode include:

• I'm in a busy phase of life and am eating more convenience foods. Is there a difference between eating convenience vs. whole foods, and are there convenience foods that are better than others?
• I took some time off of running and noticed that I was feeling super hungry. Can you explain what might be going on in my body and do you have any advice for what I should do during the rest of my break?
• I'm 1 year postpartum and have been struggling with how much my body has changed. As a runner, I know how important fueling is, but it's also hard not feeling like myself. Is there a way for me to safely lose weight, or is that not something I should focus on?
• I’ve been really focusing on incorporating more post-run fuel, but I'm still feeling like I'm chronically sore and not recovering well. Do you have any recommendations for anything else I should be focusing on?

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with UK based runner, Pippa Woolven. Pippa grew up in the UK and found her way into the sport of running. She was offered a scholarship to compete at the D1 level with Florida State University, where she found herself struggling with food and body image. After a decline in her health and performance left her unable to train or compete and with no diagnosis from doctors, Pippa did her own research and discovered she was likely suffering from RED-S. She went on to recover through the help of medical professionals, and went on to have a successful running career at the elite level. Her experience inspired her to found Project RED-S, a resource for athletes, coaches, and parents to help educate people around what RED-S is and how to prevent it and recover from it.

In today's episode, we talk about:

• How sports in the UK are different from sports in the US, and how Pippa's transition to the US was a big culture shock
• What it was like for her suddenly being surrounded by athletics, and how comparison to her teammates led her to make slow, subtle changes to her fueling that resulted in weight loss and RED-S
• What her decline into RED-S looked like, and what it felt like when she finally was able to receive a diagnosis
• Why she decided to start Project RED-S, what it is, and what resources they can offer to athletes, coaches, and anyone who works with or supports athletes
• What her experience with RED-S taught her and why it's so important to her to spread the word about RED-S

You can head to red-s.com to learn more about Project RED-S and checkout their resources like the toolkit and the FAQ section

This episode is a Q&A episode where I answer questions that have been submitted by listeners. This is the first episode of 2026 and start of season 2 of the podcast!

Questions for today’s episode include:

• Can you talk more about collagen and when someone might benefit from using it?
• I lost weight last track season and ran a PR. I then lost my period and am now underweight, which I know isn’t sustainable, but I can’t help but associate my performance with weight loss. Do you have any advice on how to change my mindset to be a healthier runner?
• What would you look for in a multivitamin for a runner in their 30’s?
• I’m a new parent struggling to find the time and energy to deed myself. As an athlete I know how important it is, do you have any advice?

If you would like to submit a question for future episodes you can do so on my website HERE or you can email me at fuelingforwardpocast@gmail.com

This episode is a Q&A episode where I answer questions that have been submitted by listeners. This is also the season finale for the 2025 season of The Fueling Forward Podcast! Thank you so much to everyone who has been listening and submitting questions, I can't wait to come back in January of 2026 with more episodes for you. At the end of this episode, I give some bonus tips on navigating the holidays.

Today's questions include:

• I have been dealing with muscle soreness after doing PT, are there any foods that could help me like anti-inflammatory or high protein foods?
• I have a hard time knowing when I'm full. I think I serve myself enough food then feel hungry 2 hours later, but I'm not sure if I actually am. How do I know when I've eaten enough, and how should I portion my meals?
• Do you have any tips for someone who feels like they look different or bigger than teammates and feels like that's why they are slower?
• I'm a high school xc and track runner and I'm gearing up for my indoor track season. Do you have any tips on fueling for evening races, as most of my races are between 5:30-9pm?

Links mentioned in the podcast:

• Apply for 1:1 coaching
• Sign up for the waitlist for the high school boot camp series
• Sign up for the waitlist for the spring marathon group nutrition coaching program

This episode is an interview with professional runner for ASICS and 2:22 marathoner, Emma Bates. Emma grew up in Minnesota where she discovered a love for distance running that led her to receiving a full ride scholarship to run at Boise State University. While at Boise, Emma was a 12x All-American and a NCAA champion in the 10k. After college, she went on to run professionally for B.A.A., but decided that environment wasn't a good fit for her. She moved off the grid into the wilderness of Idaho, working full time and training alone while living in the mountains without running water. She ultimately decided she missed the team atmosphere and moved to Boulder, CO to join Team Boss and pursue a career on the roads. Emma was the runner up finisher at the 2021 Chicago Marathon, has been a 5x top 10 finisher at a World Major Marathon, and has been a 3x Team USA member including a 7th place finish at the 2022 World Championships in the marathon.

We talk about:

• How growing up in a small town in the midwest allowed her to find running, and how being involved in the sport inspired her whole family to create healthier habits
• What it was like transitioning to college and navigating the dining hall, while also being diagnosed with celiac disease and having to eliminate gluten
• How internal and external pressure got to her as a senior, leading to a disappointing NCAA finish, and what she learned from that experience
• Her transition to running professionally in an environment that encouraged some not so great eating habits, and why she ultimately decided she needed a change
• What is was like moving to a house in the mountains without running water, and how that experience helped her reconnect with herself and with running
• Why she ended up moving to Boulder to join Team Boss and focusing on the roads, and what inspires her to compete

This episode is a Q&A where I answer questions that have been submitted to me by listeners. Today's questions include:

• I had a running coach tell me I shouldn't combine gels and electrolyte drinks with carbs or it will cause GI distress. Is this true, or is there a way to use both without having GI issues?
• I'm 5 months postpartum and have been dealing with night sweats. They may not just be postpartum related, as I've noticed they also occur during the second half of my cycle. Is there anything I can do nutrition wise to help with night sweats?
• I'm a high school swimmer training 7x per week and lifting 2-3 times per week. I'm trying to follow the performance place models but I'm not sure what qualifies as a hard or moderate training day. How should I be using the performance plate models to fuel the training I'm doing?
• I'm a D1 collegiate runner and I think I've been struggling with low iron, but I can't swallow pills. Do you have any advice on how I can support my iron or alternatives to iron pills?

If you would like to submit a question for a future Q&A episode, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with Bobby Stuckey, a Boulder based award winning Master Sommelier, restaurateur, winemaker, and cookbook author. Bobby grew up in Arizona and is a graduate of NAU. He worked his way up from being a busboy to working with Thomas Keller at The French Laundry, where he met his business partner Lachlan Mackinnon-Patterson. Together in 2004, they opened Frasca Food and Wine in Boulder, CO, and went on to found the Frasca Hospitality Group that now includes 5 sister restaurants. In 2004, Bobby received his Master Sommelier diploma, making him just one of 279 people in the world to have this title. In 2020, Bobby became a founding member of the Independent Restaurant Coalition, which saved thousands of restaurants during the pandemic. Bobby is the recipient of 3 James Beard Awards, including the 2013 award for Outstanding Wine Service, the 2019 award for Outstanding Service (changed to Outstanding Hospitality in 2020 per Bobby's recommendation) and the 2025 award for Outstanding Restaurant. Bobby currently lives in Boulder, is a 2:45 marathoner, and tries to run a marathon every year with his brother.

In this episode, we talk about:

• How Bobby found running as a kid who was struggling in school academically with undiagnosed dyslexia
• How his first job in the restaurant industry as a busboy led to him finding his passion in hospitality and set him on his path to work at award winning restaurants like French Laundry
• The overlap between the skills it takes to be a runner and the skills it takes to work in the hospitality industry, and why it's important to Bobby to protect his time
• What it means to be a Master Sommelier and how you become one
• What goes into opening a restaurant and planning a menu, and what inspires the food and wine Bobby's restaurants
• Why Bobby's relationship with food is about so much more than fueling, but about honoring culture and tradition
• How his background in cooking has helped him prioritize fueling to support his own training

If you would like to learn more about the Frasca Hospitality Group offerings, you can do so on their website HERE.

I did it!! I officially am a marathoner. I finished the NYC marathon in 3:07:48, and although this was slower than my A goal time of sub 3, I wouldn't change a thing about the race or weekend.

In this episode, I talk about:

• The travel to NYC and the busy weekend we had with friends and family
• What it was like navigating logistics leading up to the marathon
• How I executed my carb load starting 2 days out from the race
• What my fueling looked like the day and night before
• How I fueled the morning of the race, and what it was like getting out to Staten Island for the start
• Breakdown of the race itself, including the point at which we realized a sub 3 hour marathon wasn't happening, and how I pivoted in the moment to have fun
• I experienced no cramping or stomach issues, so I share how I fueled and hydrated throughout the race
• What my favorites parts of the race were and how I got through the dark moments in the race

Thank you so much for following along on this journey! I had so much fun training for and racing the New York City Marathon, and loved getting to document all parts of my training and race day. Special thanks to anyone who donated to my fundraiser for TrackGirlz! I was able to exceed my goal of raising $4500 for them by race day.

This episode is an interview with professional runner for Brooks and 2:22:43 marathoner, Jess McClain. Jess grew up in Arizona, where she was a 4x Footlocker qualifier and 14x state champion while in HS. She went on to run for Stanford and became a 7x All-American. Jess signed a professional contract with Brooks out of college and went to train with Brooks Beasts in Washington, but really struggled with the transition and to stay healthy. She ultimately ended up moving back home with her parents and stepping away from running professionally, and transitioned to working full time in marketing.

After deciding to train for a marathon for her 30th birthday, Jess ended up running an OTQ and placed 4th at the 2024 Olympic Trials in the marathon. She signed a new professional contract with Brooks, and since then has finished as the top American and 7th overall at the 2025 Boston Marathon and represented Team USA at the 2025 World Championships in Tokyo where she placed 8th in the world in the marathon. Jess also works full time for the nonprofit LoveUp foundation, focusing on foster youth advocacy, and as the executive director and marketing consultant of her own LLC.

In this episode, we talk about:

• What is was like finding immediate success in high school and how she learned to navigate race day nerves
• Her transition to collegiate running and why it's important to give you and your body time to adjust to college without putting pressure on yourself to achieve big things right away
• How she struggled in her transition to professional running and why hitting the eject button was the best thing she did for herself and her running career
• The importance of advocating for yourself and surrounding yourself who have a good relationship with food, body image, health, and the sport in general
• What it was like to OTQ without expecting to, and how that experience inspired her to keep the joy in running
• What she has learned about fueling for the demands of marathon training, and how fueling
• The process of having her eggs frozen, and why she made that decision this year

You can follow along with Jess on Instagram @jesstonn.

Today's episode is a Q&A where I answer questions submitted by listeners. It's also my last Q&A episode before I run the New York City Marathon, so I talk a little about my training block and race day goals.

Questions answered in today's episode include:

• Do you have any good snack ideas for night time? I usually like to have something sweet before bed.
• Recently I started waking up really hungry and was wondering if this is normal or a sign of under fueling? I only have noticed this recently after being more intentional with fueling.
• What are your thoughts on caffeine pills or beetroot juice before races?
• I recently ran a 10 mile race, but when I tried increasing my carbs the week before my race I experienced tons of GI distress that disrupted my race. What did I do wrong and what can I do differently next time?

Links mentioned in the episode:

• New York City Marathon pre-race shakeout on Saturday November 1: register HERE
• Donate to my fundraising campaign for Trackgirlz HERE. For every $50 you donate, you get 1 entry to win a race day support pacakge (a free pair of Hettas shoes, a t-shirt, a race day strategy Zoom call with me, and more from brands who believe in women's sports)

If you would like to submit a question for a future Q&A episode, you can do so on my website HERE or email me at fuelingforwardpocast@gmail.com.

This episode is an interview with Elise Cranny, Colorado native and professional runner for Nike. Elise found immediate success in the sport as a high school runner, and went on to run for Stanford. While at Stanford, Elise struggled with RED-S and several bone injuries that disrupted much of her collegiate career, but despite these struggles she was still a 12x All-American and NCAA runner up, and signed a contract with Nike right out of college. Elise credits her post-collegiate career to learning how to properly fuel herself, and since going pro in 2018 Elise has won 4 US titles, represented Team USA 5 times, and is a 2 time Olympian.

In this episode, we talk about:

• What is was like finding immediate success in the sport in high school, and some things she wished she had known were signs of under fueling
• How allowing her body to shift in college saved her running career, and how she navigated the adjustment to that body shift
• Why it’s important to trust the process when you’re going through an injury cycle despite making changes to your fueling, and how to stay the course
• What is was like coming close to wanting to quit the sport, then signing a professional contract and finding her way back to being healthy and loving the sport
• What it meant to her to make her first Olympic team after coming out the other side of an injury cycle and RED-S, and how it helped reinforce that she made the right choices with fueling
• Why it’s important to her to create a training environment that allows her to be happy outside of running
• Signs and symptoms of RED-S, what to be on the lookout for interns of what is normal and what is a red flag, and how she adjusts accordingly if she notices warning signs

You can keep up with Elise on Instagram @elise.cranny and you find her on the Voice in Sport platform as a mentor.

This episode is a Q&A where I answer questions submitted to me beforehand by listeners. Today's questions include:

• I'm a busy college runner who relies heavily on pre-packaged foods and bars, often grabbing them for snacks or before or after runs. Do you have any recommendations for conveniences foods that won't hurt my stomach?
• Should I consume 60g of carbs per hour on all long runs, even the "shorter" long runs that are 10-15 miles?
• What is a good strategy for taking in fluids during the marathon? Should I use on course options or carry my own?
• My cholesterol recently came back as borderline high but I'm super active and don't have a family history. Should I be concerned, and are there dietary changes I should be making?

Links mentioned in the episode:

• New York City Marathon pre-race shakeout on Saturday November 1: register HERE
• Donate to my fundraising campaign for Trackgirlz HERE. For every $50 you donate, you get 1 entry to win a race day support pacakge (a free pair of Hettas shoes, a t-shirt, a race day strategy Zoom call with me, and more from brands who believe in women's sports)

If you would like to submit a question for a future Q&A episode, you can do so on my website HERE or email me at fuelingforwardpocast@gmail.com.

Today's episode is an interview with professional runner for New Balance, Dani Jones. Dani and I were teammates at The University of Colorado Boulder, and became teammates after college while on Team Boss. Dani was a standout collegiate runner, earning 12x All-American honors and becoming a 4x NCAA Champion. After her 5th year track season was cut short due to covid, she signed with New Balance and went pro, focusing on the 1500. Dani has competed in 8 USATF championships and most recently was selected to represent Team USA at the NACAC Championships, where she earned a silver medal in the 1500.

In today's episode, we talk about:

• How Dani found her love for running after playing every sport under the sun, and why her high school's xc/track team was so special to be a part of
• Her transition to collegiate athletics and navigating the challenging of wanting to compare herself to other athletes
• What it was like working with a dietitian in college, and how that helped Dani feel more confident in her fueling choices
• How Dani discovered she has a genetic condition called hemochromatosis that causes iron overload, and what she does to manage it
• Why working with a dietitian has been so key to her performance and confidence around fueling
• Why it's important to Dani to be happy outside of running, and how giving back to the sport inspires her

If you are interested in Dani's camp, you can learn more and register HERE.

In this Q&A episode, I answer questions that have been submitted by listeners.

Today's questions include:

• Why do runners get side cramps and how can you avoid them?
• What advice do you have for high school coaches for helping athletes continue to run and train if they have a history or past of disordered eating? How do you balance training along with long term health?
• How can I handle triggering comments from relatives and friends who don't run?
• I notice that whenever I get my period, my running takes a nosedive and I struggle with hard workouts because my legs feel really heavy. Is there anything I can do?

If you want to join me in NYC on Saturday November 1st for a pre-race shakeout before the NYC Marathon, you can learn more about it HERE.

If you're interested in making a donation to enter to win the Race Day Package giveaway, you can make a donation HERE.

Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for a future Q&A episode, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.

This episode is an interview with the founder of Running on Veggies, Lottie Bildirici. Lottie grew up in NYC, and as a freshman in high school was diagnosed with cancer. After finishing her treatment, Lottie was inspired to learn more about health and wellness and began getting into running and nutrition. She started the blog, Running on Veggies, which eventually turned into an Instagram. Lottie soon turned her passion into her career by cooking for elite athletes like Kara Goucher, and becoming a recipe developer which eventually led to the publishing of her cookbook, Running on Veggies. Lottie has completed a full Ironman and is a 6x marathon finisher.

In today's episode, we talk about:

• How going through cancer treatment in high school helped her to find running and nutrition
• What is was like connecting with elite runners like Kara Goucher through instagram and how that led to her becoming a live in chef while Kara trained for the Olympic Trials
• How she overcame imposter syndrome to create a thriving business, Running on Veggies, and eventually publish a cookbook
• What it was like competing in a full Iron Man triathlon 10 years to the day she was first diagnosed with cancer and how that helped her take back the power and celebrate life
• The process of developing recipes and publishing a cookbook, as well as some of her favorite recipes in her cookbook
• How she found marathoning, which led to her discovering that she has Crohn's disease due to a dropping iron level and chronic fatigue

If you would like to keep up with Lottie, you can find her on Instagram @runningonveggies, and you can also head to her website, www.runonveg.com, to find her blog, recipes, and cookbook.