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.