The Fueling Forward Podcast (Maddie Alm)

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 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

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 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 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

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 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!

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

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 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

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

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 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