Welcome to the very first episode of the Fueling Forward Podcast with me, Maddie Alm, an elite runner and registered dietitian. I'm so glad you're here!

In this episode, I will introduce you to both the podcast and myself. You will learn:

1. What the podcast is all about and how it's going to work
2. The story of how I got into running and nutrition
3. The trajectory of my running career and how much of an impact nutrition has had on me as an athlete
4. What it means to be a dietitian and how I became one
5. What Fueling Forward is and why I started it
6. Information about the next episode!

Want to submit a question for the next solo episode? You can do that on my website at www.fuelingforward.com

Today's episode is an interview with professional runner, Laura Thweatt, who is based in Boulder, CO. Laura ran collegiately at CU and went on to have a 10 year professional career running for Saucony (she is still with them today!). She's a 2:25 marathoner, a 5th place Olympic trials finisher in the 2016 10k and 2020 marathon, and a US Cross champion, and on top of all of that is an incredible high school xc/track assistant coach.

We talk about:

• Laura's trajectory from high school to collegiate running
• How collegiate running negatively impacted her relationship with food and running, and how she was ultimately able to find her love for the sport again
• Her transition from college to professional running and eventually her transition to the marathon
• What she has learned about the importance of fueling as a female athlete over the course of her career
• Advice for young runners who find themselves struggling

Today's episode is the first ever Q&A on The Fueling Forward Podcast! Get your questions answered by me, Maddie Alm, a registered dietitian and former elite runner.

On today's episode, I answer questions about:

• How to structure your fueling, both consistency of eating throughout the day and composition of meals/snacks
• Should you be counting calories or macros?
• Recommendations for a DIY electrolyte drink
• Thoughts on and research behind collagen use
• How to navigate fueling with a crazy life schedule

If you want to submit a question to be answered on the next Q&A session, you can do so on my wesbite, www.fuelingforward.com, or email me at fuelingforwardpodcast@gmail.com

Today's episode is an interview with professional runner and Olympian, Cory McGee. She grew up in a small town in Mississippi, where she ended up becoming a multi-time state champion. Cory went on to run collegiately for the University of Florida, where she was a 2x NCAA runner up and 10x All-American. After graduating, Cory became a professional runner for New Balance and eventually became one of the fastest and most accomplished US women in the 1500m (her PR is 3:57!). Cory has represented Team USA 5x, including at the 2020 Tokyo Olympics, and has the American record in the 2k.

We talk about:

• Her unique childhood, growing up with 3 sisters and traveling all over the world
• What it was like running in a small town and how her upbringing set up her relationship with food and running
• Her transition from high school to college and what it was like learning to navigate the dorms
• How she dealt with and came back from injury
• Experiences with unintentional under fueling and how she was able to course correct to have a consistent and healthy career
• Fueling adjustments she has made as a professional runner

This week's episode is a Q&A with me, Maddie Alm, registered dietitian and former elite runner. I answer questions submitted by listeners, and today I cover:

1. How to handle pre-race nerves, both from a mental and fueling standpoint speaking from some of my personal experience
2. What are some special fueling considerations for breastfeeding moms?
3. Is vitamin water zero a good post training recovery drink?
4. How long should a run be before you recommend adding fuel?
5. My legs feel extremely heavy and tired, what could that mean and what should I do?

If you want to submit a question to be answered on the next Q&A session, you can do so on my wesbite, www.fuelingforward.com, or email me at fuelingforwardpodcast@gmail.com

This episode is brought to you by Momentous. Visit livemomentous.com and use code fuelingforward for 20% off today!

Today's episode is a Q&A with me, your host, Maddie Alm, a registered dietitian and former professional runner. In honor of it being National Eating Disorder Awareness Week, I start today's episode by talking about some statistics around eating disorders in athletes, myths that perpetuate these issues, and sharing some resources for seeking support.

I answer 4 great questions submitted to me by listeners, and today's questions include:

1) Do you have any advice for food to prioritize while working on getting my period back?

2) Should those who menstruate fuel or hydrate differently if racing in the days before their period?

3) My doctor is telling me to lose weight, how do I do this while training?

4) I was diagnosed with SIBO and am struggling to navigate food restrictions, what do I do?

If you want to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.com

Special thanks to Momentous for supporting today's episode! Head to livemomentous.com and use code fuelingforward for 20% today

This week's episode is an interview with my friend and former teammate, Katie Rainsberger. Katie grew up in Colorado Springs, Colorado where she was a 10x Colorado state champion and a 4:40 miler. She went on the run at the University of Oregon and ended up transferring to University of Washington. While in college, Katie was a 13 time NCAA All-American, and a 3rd place finisher at NCAA championships. From there, Katie became a professional runner for New Balance, and has finished 5th in the 3k steeple at the 2020 Olympic Trials, as well as medaled in the NACAC championships twice.

We talk about:

• Being a multisport athlete in high school, and how that helped her develop into a well rounded athlete
• Her experience with under fueling and amenorrhea in college, and how she navigated a toxic culture around food and body composition
• Katie's harrowing journey over the last year that forced her to step away from running competitively and advocate for herself in the healthcare system
• Finding life and identity outside of running
• Her incredible contribution to the sport by getting her PhD on female athlete specific research

Today's episode is an inspiring interview with professional runner and mental health advocate, Allie Ostrander! Allie grew up in Alaska, where she was a 10x state champion and U20 World Mountain Running champion. She went on to run for Boise State University, where she was a 3x NCAA champion and 13x All-American. After college, Allie signed a contract with Brooks and ran with the Brooks Beasts, and went on to qualify for the 2019 US team in the 3k Steeple to compete at the World Championships in Doha, Qatar. Allie stayed with Brooks until her battle with an eating disorder ultimately led her to part ways with the team and seek treatment. Allie opened up about her struggles going into the 2021 Olympic Trials, and has gone on to become an inspiring YouTuber and mental health advocate. This year, Allie signed a contract with Oiselle and ran her first half marathon.​

In this episode, we talk about:

• The pressure on young runners to look a certain way and how that impacted her relationship with food and body image
• Allie's long term struggle with an eating disorder that started at a very young age, and what that struggle has looked like over the years
• Her experience with going through eating disorder treatment while training for the Olympic Trials, and what it was like to share her struggle publicly
• How opening up about her struggles and sharing her story has allowed her to become the version of herself that she is now

Links shared in episode:

Dear Body, I Love You: https://www.milesplit.com/articles/313574/allie-ostrander-dear-body-i-love-you

Allie's Youtube Channel: https://www.youtube.com/@allie_ostrander

This week's episode is brought to you by Momentous. Visit livemomentous.com and use code fuelingforward for 20% off today!

This week's episode is a Q&A with me, your host, Maddie Alm, registered dietitian and former professional runner. In honor of it being National Nutrition Month and RD day, I start the episode by talking about the difference between a dietitian and a nutritionist, and my journey to becoming a dietitian.

I also answer questions submitted by listeners, and the questions I cover in this episode include:

1. Why should I fuel on runs over 70 minutes? Is there really a difference between types of gels and which option is best?
2. Do you have any ideas for lunches that are easy to pack?
3. What should new parents eat as a middle of the night snack when feeding a new bay every 3-4 hours?
4. Is over fueling a thing? Should I eat if I don't feel hungry?
5. I have been without my period for over a year and worry about my bone health, especially with going off to college next year. What should I do?

If you want to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tabs, or you can email me at fuelingforwardpocast@gmail.com

Today's episode is a Q&A with me, your host Maddie Alm, registered dietitian and former professional runner.

I answer 5 great questions submitted by listeners, including:

1. What are some nutrition considerations for the aging athletes?
2. Should I be getting regular blood work, and should I be looking for different numbers as an athlete?
3. What should I do from a fueling standpoint if I'm struggling with irregular cycles due to PCOS?
4. Do fruits and veggies count as carbs for athletes?
5. I recently ran a half marathon and it seemed like I was the only one with fuel, was I doing something wrong or were the other runners around me missing out on an opportunity?

If you're interested in subscribing to either of the newsletters I mentioned in today's podcast head HERE to check those out.

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

This week's episode is an interview with Amber Schulz! Amber grew up in Florida and got into running at a young age, where she was the 2021 4A Florida State Champion in XC and the runner up in 2022. Amber battled an eating disorder her junior year of HS, and after recovering she went on to run collegiately at the D1 level at High Point, then ended up transferring to Flagler, a D2 school back home in Florida. Throughout college, Amber experienced injuries, mental health struggles, and ultimately relapsed into her eating disorder, leading her to decide that collegiate running wasn't for her. She left college, moved back home, and now coaches youth running, runs for herself, and is working towards a degree in nutrition.

Amber candidly shares her ups and downs with running, mental health, and her relationship with food. We discuss:

• How what started as a goal to get healthier and run faster turned into an eating disorder
• Amber's experience working towards recovery and going on to have the best season of her career her senior year of HS
• The challenging transition from high school to collegiate running, and the mental health struggles that came with that environment
• Amber's difficult decision to transfer, then ultimately leave collegiate running, which had previously been a lifelong dream
• How she dealt with a relapse in her eating disorder and an identity crisis after moving back home
• How Amber ultimately found a new love for the sport through youth coaching, and what her relationship with running and food looks like now

Today's episode is an interview with steeplechase legend, Emma Coburn. Emma grew up in Crested Butte, Colorado where she was an 8x Colorado State champion. She went on to run for the University of Colorado, earning 6x All-American honors and 3x NCAA titles. Emma has been a professional runner for New Balance ever since, and has been one of the greatest US runners of all time. She is a 10x US champion, a 9x member of Team USA including a 3x Olympian. Emma is also a 3x medalist in the 3k steeple, earning a bronze medal at the 2016 Olympic Games, a silver medal at the 2019 World Championships in Doha, and a gold medal in the 2017 World Championships in London. Emma is coached by her husband, Joe Bosshard, and together they founded the pro group based in Boulder, Team Boss, which has been home to many Olympians and high level runners.

In today's episode we talk about:

• How Emma started out as a multi-sport athlete, initially hesitant about running, to finding success as a collegiate runner
• Emma's love for cooking instilled in her by her mom, which ultimately led her to publish her first cookbook, A Runner's Kitchen
• Her positive relationship with food, and how she finds a place for all foods she loves in her diet regardless of where she in her season
• Emma's experience with race day nerves and how she's learned to overcome them on some of the biggest world stages
• Advice for fueling in the off season and fueling while injured
• What it's like to eat at the Olympic Village

You can find Emma's cookbook HERE on Amazon and you can follow Emma's journey on Instagram.

Today's episode is a Q&A with me, your host, Maddie Alm, registered dietitian and former professional runner. I answer questions that have been submitted to me by listeners, and today's questions include:

1. I was told my cholesterol levels are high as a young high level runner and my doctor told me to remove several foods, what does this mean and what should I do?
2. How do I fuel when returning from injury and manage the stress I feel about body changes?
3. How long after waking up should I eat breakfast, and is it ok to have coffee first on an empty stomach?
4. I'm a healthcare worker and sometimes my schedule doesn't allow for eating every 2-4 hours, do you have any suggestions on how to navigate this?
5. I work long hours and am training for a marathon and struggle to find enough options to bring to work that don't require tons of prep, do you have any ideas?

If you want to submit a question to be answered on air, you can do so at my website, www.fuelingforward.com under the podcast tab, or you can email me at fuelingforwardpodcast@gmail.com

This week's episode is an interview with Bailey Ness. Bailey is a Minnesota native and alumni of the University of Minnesota Track/XC team. She moved to Colorado for grad school, finishing up her eligibility at CSU before moving to Denver and starting 2 different businesses. Bailey is the founder of Nessecity, a social media marketing agency, and the co-founder of Cooldown Running, the largest run club in the US with an apparel line and run clubs in 12 different US cities. Bailey has also finished 5 marathons and has a PR of 2:46, and will be running the Marathon Boston this coming Monday 4/21!

In this episode, we talk about:

• Growing up as a picky eater and how her family fostered a healthy relationship with food and created a safe space to try new things on her own terms
• Transitioning to collegiate athletics and working with a dietitian who helped her learn how to add color to her plate and fuel for health and performance
• What running means to her and how it has shaped her career path
• Inspiring stories from Cooldown members who have found a love for the sport within the all-inclusive run club
• Bailey's experience transitioning to marathoning and learning how important it is to fuel during her runs and races
• Inspiring advice for any busy runners trying to balance work, training, and social life

Today's episode is brought to you by SVRY Nutrition! Head to svrynutrition.com to grab a sample pack of their real food, savory protein bars today. Use code fuelingforward and the first bar in your order is on the house!

Today's episode is a Q&A with me, your host, Maddie Alm, registered dietitian and former professional runner. I start of the episode with some brief thoughts on Monday's Boston Marathon, then I'm answering questions submitted by listeners. Today's questions include:

• I went through a period of time where I was under fueling, and have worked on healing my relationship with food and eating more. However since I've made these changes, I've dealt with 2 bone injuries. Is this due to my history of under-fueling? And if so, how long will this last and what can I do to help my body recover faster?
• Is all chocolate milk created equal for post-run recovery? What is the different between adding chocolate syrup to whole or 2% milk vs. store bought chocolate milk vs. something like Fairlife chocolate milk?
• As an 18 year old high school track athlete who likes to life weights, I understand that I need to fuel my body in order to train and live life but I’m struggling mentally with how much food I need to eat because I’m scared how it will change my body composition. What do you recommend?
• If I am averaging 20-30 miles a week how much carbs should I aim to get?

If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.com

This episode is an interview with professional runner representing Puma and mom of 4, Sara Vaughn. Sara was born and raise in a small town in Nebraska, and after finding running in high school she went on to become an All-American for CU. While at CU, she unexpectedly became pregnant her junior year and had her first daughter, Kiki, as a collegiate athlete. Sara went on to compete in everything from the 800 to the marathon, representing Team USA at 2 world championships in the 1500. In 2021, Sara transitioned to the marathon and won her debut at CIM in 2:26:53, one of the fastest debuts by an American. She has placed top 10 at both Chicago Marathon and New York City Marathon, finishing as the top American woman at NYCM in 2024.

Sara shares her inspiring journey balancing life as a mom, professional runner, and real estate agent. We talk about:

• How Sara formed a healthy relationship around food and body image growing up in the midwest, and how that carried over into college and beyond
• What is was like navigating unexpected pregnancy as a collegiate athlete, and how she and her husband used that experience to help others by creating the Vaughn Childcare Fund
• How she has navigated running and fueling through pregnancy and postpartum, including words of wisdom for other moms
• What her transition to the marathon was like and how her fueling approach has shifted
• How she creates a healthy environment around food for her kids and a safe space for them to explore all foods without guilt or shame

If you want to donate to the Vaughn Childcare Fund you can do so on their website. You can keep up with Sara and her family on Instagram at @smevaughn.

Today's episode is a Q&A with me, Maddie Alm, registered dietitian and former professional runner. I'm starting off today's episode with an exciting announcement, then I'm answering questions that have been submitted to me by listeners.

Questions answered in this episode include:

1. What are your thoughts on incomplete vs. complete proteins and leucine content of plant based proteins?
2. As a plant-based, high mileage runner I'm worried this could be affecting my training or increasing my risk of injury, do you have any advice or suggestions?
3. I am newer to running and run slower paces, so I struggle with accepting the fact that I need to eat more, especially when it comes to carbs, because I don't consider myself a real runner. Do you have any advice or guidance on how to make sure I'm still getting enough for overall energy?
4. I'm currently in my first trimester of pregnancy and was wondering how nutritional needs change as the pregnancy progresses and are there any special considerations for active women?
5. My husband and I area trying to conceive, and I've heard you're supposed to limit refined carbs to prevent gestational diabetes. Is this true and how would I go about doing that?

If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.com

If you are interested in donating to TrackGirlz for the New York City Marathon, you can donate HERE. Thank you so much!

This week's episode is the first of my May series, Mother Runners, where runners who are also moms share their experiences navigating this time in their life. Today's guest is Reilly Beatty, a registered dietitian, owner of Reilly Beatty Sports Nutrition, and new mom to her first daughter who was born just over a year ago. Reilly played D1 soccer at NC State, and found her way to running after college. She has recently gotten into longer distances like the half marathon, and will be racing the 2025 New York City Marathon this fall!

In today's episode, we talk about:

• How sports can create a toxic culture around health and body image, making athletes feel like they need to look a certain way to be successful
• Reilly's experience struggling with food and body image as it related to sport, leading her to lose her period and experience a major injury her senior season
• How Reilly was able to get her period back and find a healthy relationship with running
• What her journey has looked like postpartum and how she has learned to appreciate her body

If you want to keep up with Reilly, you can find her on Instagram at @easy.sports.nutrition or head to her website (https://reillybeatty.com/) to learn more about RBSN and their period recovery program!

This week's episode is a Q&A with me, your host, Maddie Alm. I start the episode by giving a quick update on how I'm preparing to train for NYCM (spoiler alert, it's not much). Then, I'm answering questions that have been submitted by listeners.

Today's questions I answer include:

• As a busy student athlete, I know some days I'm not getting enough in because of my busy schedule. Should I be worried about within day deficits, and what can I do about it? Also, do I need to be buying organic produce on the budget of a student athlete?
• What are your thoughts on using pure maple syrup during training or racing as a source of fuel?
• I'm training for a marathon and I noticed I gained about 5lb, is this normal or does this mean that I'm over fueling?
• Is there any research behind creatine use for endurance athletes, and is it something I should incorporate or is it just another social media fad?

Thank you to everyone who has submitted questions! If you have a question that you'd like to submit for future Q&A episodes, you can do so on my website at www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com.

If you're interested in either group coaching program mentioned in today's episode, you can learn more about those on my website HERE.

This episode is an interview with Kara Goucher. Kara lives in Boulder where she is a wife and mom, and a Track and Field analyst for NBC Sports. Kara grew up in Minnesota, finding the sport of running through her grandpa, then went on to run for the University of Colorado where she was a 3x NCAA champion. After college, Kara went on to run professionally for Nike Oregon Project, and was a 5x member of Team USA including a 2x Olympian and World Silver Medalist. While at NOP, she suffered years of abuse at the hands of coach Alberto Salazar and went on to co-author the book, The Longest Race, about her experience. She gave birth to her son, and competed at the Boston Marathon just 4.5 months after he was born due to pressure from her sponsor. Kara ultimately left Nike and continued to run professionally for Oiselle, finishing a heartbreaking 4th at the 2016 Olympic Marathon Trials. Kara was recently diagnosed with repetitive exercise dystonia, and has gone back to her roots of running for the love of the sport.

Kara shares her inspiring story, and topics we discuss include:

• How her relationship with food that formed from an early age growing up in the midwest helped her throughout her running career
• Her period of under fueling due to the misconception that lighter would be faster, and the impact that had on her body long term
• How finding cooking during an injury and time away from sport helped her improve her relationship with food and find purpose outside of running
• Kara's experience in a toxic team environment with coach Alberto Salazar, including her experience with body shaming and controlled food intake
• What is was like being forced back into running 1 week after giving birth and the pressure she experienced from her sponsor to come back on an unrealistic timeline that was ultimately detrimental to her health
• What it's like raising a son who also loves to run, and how she's allowing him to make the decisions
• Navigating a neurological condition that impacts running, and what running means to her now

A special thank you to Hettas for sponsoring today's episode! You can learn more about the shoe designed specifically for women on their website HERE.

Today's episode is a Q&A with me, Maddie Alm, registered dietitian and former professional runner. I'll be answering questions submitted to me by listeners, and today's questions that I answer include:

• I've always had a regular cycle so assumed I was fueling properly, but after struggling with fatigue and realizing I needed to eat more I was wondering if there are other ways I can tell if I'm under fueling?
• I'm a high school coach and I saw other teams having their athletes use sodium bicarbonate before races. Can you talk about if this is appropriate for high school athletes or what else they should focus on?
• As a postpartum runner, do you have any advice on what labs I should be getting tested or how to go about doing so when my doctor isn't very open to ordering labs for me?
• Most of your podcast talks about the dangers of under fueling, so does this mean it's always a bad idea to try to lose weight as a female runner? Is it every appropriate and if so how would I go about doing that?

Thank you so much to everyone who has submitted questions! If you would like to submit a question for the next Q&A episode, you can do so on my website www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com. If you are interested in checking out either group program I mentioned at the beginning of the episode, you can find those on my website under the group coaching programs tab. Lastly, if you are interested in donating to help me fundraise as a New York City Marathon charity runner for TrackGirlz, you can do so HERE.

This episode is an interview with former professional runner and soon to be registered dietitian, Alexa Efraimson! Alexa grew up in Washington, where she found running through soccer. She excelled quickly in the sport, and ended up signing a professional contract with Nike right out of high school at age 17. Alexa was a 2x member of Junior Team USA and is still the junior American record holder in the 1500. She was a member of Team USA in 2019 at the PanAm games, where she earned a bronze medal in the 1500. All throughout her time as a professional runner, Alexa struggled with her relationship with food and body image which she feels may have negatively impacted the length of her career. She ultimately stepped away from competitive running in 2022 after a traumatic family event, and ended up pursuing a career in nutrition. Alexa earned her Master's in Nutritional Sciences and Nutrigenomics, completed her dietetic internship, and will be sitting for her RD licensure exam this July.

In this episode, we talk about:

• What it was like going pro at a young age, and how she quickly found her relationship with food and weight suffering
• Navigating thoughts of needing to be smaller and to eat less in order to be faster, and advice she would give young athletes who want to see immediate success
• The mental load that comes with food and body image struggles, and how it can take away from your relationships, love of the sport, and quality of life
• What led Alexa to her decision to retire from professional running, and how she is navigating body and identity changes after sport
• How Alexa has worked towards healing her relationship with food and body image, and advice for athletes struggling with body changes
• What a career in nutrition means to her, and what her journey has looked like in pursuing the RD credential

If you would like to keep up with Alexa, you can find her on Instagram at @alexaefraimson.

This week's episode is a Q&A! I answer questions that have been submitted by listeners, and today's questions include:

• What can I expect physically and mentally when returning from a period of underfueling or RED-S? How long will it take to feel normal?
• I have big goals in the sport but am not really a stand out runner. I know you were a walk on, so do you have any advice for a runner that wants to get better?
• I've heard that using sugar based gels during runs can cause gut issues and damage. How should I add fuel during my runs without increasing my risk for these things?
• I've been really struggling with a low appetite the last few weeks. What could be causing this and do you have any suggestions on how to continue to fuel even if I don't feel like eating?

This episode is an interview with mom of 3 and professional runner, Steph Bruce. Steph grew up in Arizona, where finding running in high school led her to a successful D1 career at USCB, including achieving All-American honors. Steph went on to run professionally, and has 3 US titles and over 30 US championship showings between the track and the roads. Steph ultimately transition to the marathon, and has an average time of 2:31 over 20 marathons. Aside from running, Steph is a mom of 3, a co-founder of Picky Bars, and the founder of Grit Running.

In this episode, we talk about:

• How losing her dad at a young age reminded Steph that life is short and it's important to focus on the things that you love
• What her transition into collegiate athletics was like and what she learned that looks don't tell the whole story
• Why having a regular menstrual cycle is so important and what that means for health and performance
• Struggling with injury going pro and co-founding Picky Bars with another injured runner
• The ups and downs of marathon fueling, and how perfecting her in race fueling plan is still a journey that she's on
• What her transition to Tracksmith has looked like and how she's giving back to the sport

You can find Steph on Instagram or X at @stephrothstein and you can learn more about her adult summer camp and coaching business at www.stephbruce.com

In this Q&A episode, I'm answering questions submitted to me by listeners. Today's questions include:

• How should I fuel before and after an evening training session if I'm running at night around 7-9pm?
• I've heard you mention that artificial sweeteners can impact gut health, can you expand on this and does that mean I should stop putting stevia in my coffee?
• I've been working on adding more carbs and have been feeling better with my energy levels and on runs, but I've also noticed some bloating and that I feel heavier. Is this normal?
• I'm a high school upperclassman and have never gotten my period, is this amenorrhea? And if so, what can I do that would help me get my period and still be a successful runner?

Thanks so much to everyone who has submitted questions! If you would like to submit a question to be answered during the next Q&A, you can go to my website www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com.

Links from today's episode:

• Apply for the Fall Marathon Group Coaching Program HERE
• Donate to help me raise money for Trackgirlz as a NYCM charity runner HERE!

This episode is an interview with professional runner for Nike, Sinclaire Johnson. Sinclaire is a Florida native who switched from lacrosse to running in high school. She earned a full ride scholarship to Oklahoma State University, where she was a 2 time All-American and the 2019 NCAA champion in the 1500, setting the NCAA championship meet record that still stands today. Sinclaire signed a professional contract with Nike right after college and has been with them for 6 years, during which she has been a 3 time World Championship qualifier. Sinclaire found herself not happy in her training environments and struggling with injuries, so this past year made the transition to being coached by her fiance, Craig Nowak.

In today's episode, we talk about:

• How Sinclaire grew up with a healthy relationship with food and how she appreciates the environment her parents created for her and her brother
• Her first experience with fueling and performance, during which she found herself restricting food intake and struggling with injury and burnout
• How concern from her coach inspired Sinclaire to make some fueling changes, and once she made these changes she found herself happier, healthier, and an NCAA champion
• A rocky transition into professional running, including frustrating injuries. She shares some insights for navigating injury
• Why she's loving being coached by her fiance, and how important it is to her to have a coach that allows for collaboration
• How cooking has helped her improve her relationship with food, and how it's helped her to see food not just as fuel but also as a way to connect with people

You can keep up with Sinclaire on Instagram at @sinclairejohnson.

This episode is an interview with strength and conditioning specialist, Chris Lee. Chris was a D3 collegiate swimmer while at Montclair State, and after college he moved to Boulder, Colorado to pursue competitive triathlon. After getting his CSCS certification, Chris founded Kinesis Integrated. Kinesis Integrated provides personalized, science-backed strength training for endurance athletes, and they offer both in-person and app-based support. He recently created the Kinesis app, which integrates data from your watch to create a personalized and dynamic strength training program for you and your personal goals!

In this episode, we talk about:

• How growing up with health issues that prevented him from being as active as he wanted made Chris interested in human movement
• Getting into swimming as a way to strengthen his lungs and body, and how that led him to the sport of triathlon
• What is means to be a certified strength and conditioning specialist and how he applies his knowledge to meet the unique needs of endurance athletes
• Why strength training is so critical for endurance athletes, and why being strong is an asset rather than something to avoid
• How Chris has seen fueling impact performance in endurance athletes and why it's something he encourages all athletes to focus on

Links from the episode:

• Kinesis Integrated
• Kinesis App

Today's episode is a Q&A where I answer questions that were submitted to me by listeners.

Questions answered in this episode include:

• I'm a high school xc athlete who had a disappointing track season, I found of my ferritin was a 3 and I'm a plant based athlete. What can I do to help improve my iron?
• What are your thoughts on syncing your fueling to your menstrual cycle, specifically to help with PMS symptoms?
• I'm a high school xc coach struggling to get athletes and parents to buy into the importance of nutrition. What can I do to help these athlete, specifically the girls, with their fueling?
• What can you to do help prevent urgent bathroom stops on runs?

The links mentioned in today's episode include:

• Free monthly newsletter: subscribe HERE
• Weekly newsletter, Sunday Brunch Club, subscribe HERE and get a free 2 week trial!
• Donate to help Katie Rainsberger with her research efforts HERE
• Project RED-S resources: https://red-s.com/

If you would like to submit a question to be answered on air during the next Q&A episode, you can do so on my website HERE or you can email me at fuelingforwardpodcast@gmail.com.

This is the first ever live recorded episode of The Fueling Forward Podcast! In partnership with Hettas, I had the opportunity to travel to Geneva, OH to be a part of the Women's Decathlon World Championships weekend. I got to talk with the event founder, Lauren Kuntz, who was a D3 All-American in the pole vault while at MIT. After coaching while in grad school at Harvard, Kuntz became frustrated that she wasn't allowed to compete in the 10 event decathlon that included the pole vault because it was reserved for the men. Lauren became an advocate for allowing women into events such as the decathlon and double decathlon, which led her to create the World Championship event. Lauren is working to show that women are just as capable as men at competing in the 10 event decathlon, and belong in all spaces of the sport. You can learn more about the event HERE.

In addition to hearing Lauren's amazing story, you'll hear some track side interviews from some of the athletes competing in the event. Special thanks to the following athletes (in order that they appear):

• Amanda Pasko
• Katie Straus
• Delaney Straus
• Caitlin Fertig
• Rebecca de la Torre
• Kendra Leger
• Kiara Harrod**
• Raphaelle Rolnin**
• Anaik Precision**

** these athletes completed interviews but due to audio issues were not able to be included in the final episode.

Today's episode is a Q&A where I answer questions that have been submitted by listeners. The questions I answer in this episode include:

• I'm a college coach and my athletes just started double threshold days. What should fueling and refueling look like around these sessions, and should they be taking in carbs/electrolytes during?
• I'm a high school runner with a big appetite, and I find myself comparing how much I'm eating to friends and family and feeling bad about eating more than them. Do you have any tips on how to deal with food comparison?
• Do you have any advice on how to take gels? I've never eaten anything while running before and I'm not sure where to start.
• I have dealt with chronically low ferritin for years despite supplementation. My ferritin recently increased from 20 to 23 after 3 months, and I was hoping it would increase faster than that. Is this typical? Should I try to get an iron infusion?

Thanks so much to everyone who has submitted a question! If you would like to submit a question for the next Q&A episode, so you can do so on my website HERE.

This episode is an interview with professional runner for Saucony, Grayson Murphy. Grayson grew up playing soccer, and even went on to play soccer in college. When she decided college soccer wasn't for her, she walked on to her college's track/xc team. Grayson went from having no experience with running and running 1 mile at a time to becoming a 5x D1 All-American at the University of Utah. Grayson signed a professional contract soon after college, and has competed in a wide variety of events. She finished 6th in the steeplechase at the 2021 Olympic Trials, is a 5x US mountain running champ, and 2x World mountain running champ. Grayson is also the owner and founder of Wild Strides Paper Co., which sells training logs and stationary for runners and recently started offering coaching.

In this episode, we talk about:

• What it was like to switch sports while in college and walk on to a team to compete in a sport she had never done before
• Her transition from collegiate to professional running, and how Grayson has found to love trail and mountain running
• How the process of learning how to fuel during runs has been a crucial to her success as a trail and mountain runner
• Grayson's struggle with health issues and having to advocate for herself to ultimately get her recent diagnosis of Crohn's Disease
• Why it's important to Grayson to have life outside of running, and how founding her business Wild Strides Paper Co. allows her to have balance

If you're interested in keeping up with Grayson, you can find her on Instagram @racin_grayson or on her blog HERE. Don't forget to check out Wild Strides Paper Co. for some super cute training logs and stationary!

In today's Q&A episode, we cover some really great questions including:

• Do you have any advice on how to navigate fueling in the off season? I have a fear of gaining weight and losing fitness, and it's making me really anxious.
• I was just diagnosed with a bone stress injury in my femur, and I heard that caffeine can lead to bone loss through blocking absorption of calcium and other minerals. I've upped my intake over the last year, do you think this could have contributed to the bone injury?
• I always find myself bingeing on something at night, even after a delicious dinner. Do you have any tips for how to avoid bingeing every night?
• Is race weight an important thing? If so, how can you figure out your race weight and get there in a healthy way?

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

This episode is an interview with professional runner, Emily Infeld. Emily grew up in Ohio, where she found her love of running through weekend races with her dad. She went on to run collegiately for Georgetown, where she was a 14x All-American and an NCAA indoor 3k champ. Emily signed a contract with Nike right out of college and joined Bowerman Track Club, where she trained for the majority of her career. Emily was the 2015 Bronze Medalist in the 10k at the World Championships in Bejing, and she went on to become an Olympian in 2016 in the 10k. Emily recently signed with Brooks, and at 35, won her first ever US title at the USATF championships in the 10k, qualifying her for the World Championships that will take place in Tokyo beginning 9/13.

In this episode, we talk about:

• How a slow introduction to the sport allowed Emily to avoid injury and burnout, and to decide to run at the collegiate level
• What is was like running for a college coach who encouraged longevity in the sport and how that environment taught Emily to balance life outside of running
• How body comments lead to some under fueling that resulted in back to back bone stress injuries, and what she learned throughout that experience
• What it felt like to win her first US title, and how special that moment was to her
• How she uses ChatGPT to track her carb intake to make sure she's eating the amount of carbs she needs to best support her training
• Why it's so important to her to be surrounded by a network of people who love and support her, and how this has led her to be the happiest and healthiest she's ever been

If you would like to keep up with Emily, you can find her on Instagram or TikTok @emilyinfeld. If you'd like to cheer for her at the upcoming World Championships, she will be competing in the women's 10k in the evening session on day 1 9/13.

This week's episode is a Q&A where I answer questions submitted by listeners. The questions I answer in this episode include:

• My hemoglobin A1C came back as high in my most recent blood test and my doctor suggested I cut back on carbs and sugar. As a long time runner, can you help put this advice into context? I want to ensure I'm fueled but not negatively impacting my blood sugar.
• I'm a high school runner currently dealing with a bone stress injury and also trying to get my period back. Do you have any advice for how to fuel and cross train for this?
• I'm a division 1 college athlete currently studying abroad and preparing food for myself for the first time. I'm noticing that I'm struggling more with my relationship with food since I have to think more about what I'm eating and preparing, and also have noticed my body shifting. It's also hard because I have non athlete roommates that I compare my food intake to. Do you have any advice on how to navigate this?
• As a high school cross country coach, what advice would you give to the parents of high school runners to help them stay healthy, have fun with the sport, and fuel themselves well?

If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab, or you can email me at fuelingforwardpodcast@gmail.com.

If you would like to make a donation to help support my fundraising efforts for TrackGirlz as I prepare for the NYCM, you can do so HERE. Every $50 donated = 1 entry to win a race day support package that includes a pair of Hettas shoes, a t-shirt, a race day fueling strategy session with me, and more goodies from brands who believe in supporting women in sport.

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

Today's questions include:

• I'm a high school runner with a super early lunch period at 10:15am and I'm having trouble figuring out how to eat leading up to a 3:30pm practice. Do you have any tips or advice?
• Can you share your opinion on energy drinks?
• I'm a new college graduate running 95 miles per week, do you have any advice for how to get into a better fueling routine without the structure of school? Also, should I be eating less or feeling less hungry on my shorter easy run days?
• I’m trying to walk onto my university’s cross country team next year and I know you mentioned you went through a similar process. Do you have any tips?

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.

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 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.

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.

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 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.

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 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.

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 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 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 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.

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.