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

Questions for today’s episode include:

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

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

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

In this episode, we talk about:

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

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

• Strong as a Mother
• Imagining More

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

Questions for today’s episode include:

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

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

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

In today's episode, we talk about:

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

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

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

Questions for today’s episode include:

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

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

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

Today's questions include:

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

Links mentioned in the podcast:

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

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

We talk about:

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

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

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

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