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The Fueling Forward Podcast: Daily Summaries Delivered
by Maddie Alm
Hosted by Maddie Alm, sports dietitian and elite runner, The Fueling Forward Podcast is the place to go for all things running and sports nutrition. Learn from other runners as they discuss their own experiences with nutrition and performance and learn from Maddie, a registered dietitian and runner. Through these conversations, we will bust common nutrition myths and misconceptions around fueling for performance, so you can find an approach to fueling that will allow you to feel and perform your best without taking short cuts. Here at Fueling Forward, we believe in fueling your body for the long run!
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- 2 days ago1h 4m
40. Lauren Gregory
This episode is an interview with professional runner for Nike, Lauren Gregory. Lauren is a Colorado native, where she fell in love with running while out on the trails with her high school xc team. She immediately excelled and after becoming a 7x Colorado state champion and NXN runner up, Lauren committed to the University of Arkansas to pursue D1 collegiate running. Struggles with fueling led to a frustrating injury cycle and she nearly medically retired, but after finding her way back to a healthier version of herself, Lauren had a very successful collegiate career as a 7 time All-American and signed a professional contract with Nike right out of college.Lauren is now an accomplished track, road and trail athlete having won a US title in the vertical mountain running championships and the 10k trail championships, and making it to the final in the 5k at the 2024 US Olympic Trials. Lauren is also fresh off of her historic win at OCC UTMB as the first American woman to win the title.In this episode, we talk about:How growing up near so many trails allowed her to discover her love for running and what her progression to being one of the best runners in the state looked likeHow trying to eat “clean” and “healthy” in high school led to unintentional under fueling that resulted in two big stress fractures, and her advice for high schoolers struggling with injuriesWhy she doesn’t use a ton of metrics to track her performance and fitnessHow cutting corners with fueling in college led to an injury cycle that nearly caused her to quit running, but instead focused on correcting her fueling and was able to have a successful collegiate careerWhy changing her environment during her transition from college to pro opened her eyes to the importance of fueling, and what she has implemented sinceHow the trail running world has changed her view on fueling, and why she thinks fueling is what won her the OCC titleWhat trail races are like and why it’s a great options for runners who are feeling burnt out or need something newHer breakdown of her win at OCC and how it ended up coming down to a kick in the last 800mWhy her motto for her training block and race was “don’t wait until you’re hungry”
- 1 weeks ago47 min
Q&A With Alexa - 4
While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.Questions for today’s episode include:I have some abnormal iron and liver panel labs and am cross-training as I recover from an injury. How can I improve my labs to help improve my performance? As a healthcare worker, it's not always realistic to fuel every 2-4 hours. How can I navigate fueling when my schedule makes it difficult to do so? I'm a college athlete transitioning from living on campus to living on my own and starting to cook for myself. I have roommates who tend to eat a lot less than I do. How can I maintain adequate fueling while avoiding these restrictive thoughts and balancing cooking for myself? How can athletes with a history of an eating disorder or disordered eating manage anxiety and difficult thoughts that come back up around food?Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.
- 2 weeks ago57 min
39. Lyndsay Centrowitz
This episode is an interview with physical therapist, Lyndsay Centrowitz. Lyndsay is from Colorado, where she grew up running cross country and track. Her experience with injuries inspired her to pursue a career in physical therapy, and she received her doctorate in physical therapy then went on to practice in a prestigious clinic in Portland that specialized in treating runners. Lyndsay quickly realized there was a gap in women's pelvic health, especially within the context of female athletes, so she became certified as a pelvic floor health specialist. She started her own practice, StrongHER, to help fill that gap in women's health care. She currently lives in Chicago with her two kids and Olympic gold medalist husband, Matt Centrowitz.We talk about:How running injuries in high school led her to working with a physical therapist, which inspired her to pursue a career in the fieldWhy she chose sports PT over pediatrics, and how she ended up in one of the most prestigious PT clinics for runners in PortlandWhat it was like expanding her practice to include pelvic health, and how that led to her starting her own practice, StrongHERHow she determined pelvic floor health was a major gap in the PT field, and what the process was like for her to get certified to fill that gapCommon pelvic floor symptoms in runners that are not normal and might indicate a need to see a pelvic floor specialistWhat a pelvic floor PT does and what an appointment with one might look likeThe role she has seen nutrition play when it comes to physical therapy, especially injury rehab and recoveryIf you are interested in working with Lyndsay, you can learn more about her services on her website HERE.
- 3 weeks ago49 min
Q&A With Maddie - 34
I'm back from maternity leave! This episode is a Q&A episode where I answer questions that have been submitted by listeners.Questions for today’s episode include:I have always struggled with needing to go to the bathroom on runs. I have tried eliminating certain foods and even the FODMAP diet which I found to be restrictive. Do you have any reccomendations?I’m transitioning from high school to college training and I seem to be always hungry. We also don't practice until 5pm which has made fueling hard. Do you have any tips for managing hunger and fueling for later runs?I was diagnosed with osteopenia 2 years ago and even after going through eating disorder recovery and period restoration my follow up scan showed no improvements. Do you have any nutrition tips for building bone?I’m going to be walking on to my university's xc team this fall. Do you have any tips on how to navigate this transition to varsity running?Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.
- Aug 14, 202652 min
Q&A With Alexa - 3
While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.Questions for today’s episode include:How can I catch underfueling before it starts affecting my menstrual cycle? What are other signs of underfueling beyond normal workout fatigue or lack of sleep?I often find myself bingeing at night and initially thought it was from underfueling earlier in the day. However, even after increasing my intake earlier in the day, I’m still overeating at night. How can I prevent these evening binges?When is the best time to take iron, and what can I do to improve my ferritin?How can I respond to friends who share harmful food beliefs? And what’s the difference between a dietitian and a nutritionist?Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.
- Aug 7, 20261h 0m
38. Christina Aragon
This episode is an interview with professional runner for Nike, Christina Aragon. Christina is a Montana native where she grew up running and doing gymnastics. She was a 12x state champion between track and cross country, and even competed in the Olympic trials in the 1500 as a high schooler. Christina went on to run at Stanford University, where she was a 9x All-American and the 2016 U20 World Championships bronze medalist in the 1500. After college, Christina signed a professional contract with Nike and moved to Eugene to join the Bowerman Track Club, which has now morphed into the Oregon Track Club. Most recently, she finished 10th in the 1500 at the 2024 US Olympic Trials.In this episode, we talk about: What it was like balancing both gymnastics and running at a high level in high school, and how she ended up making the hard decision to give up gymnastics to focus on runningHow she navigated pressure as a high school runner and why she found national competitions helped take the pressure offHer struggles with body image that impacted her fueling starting her senior year of high school, and how this impacted her transition to collegiate runningHow losing he period for 3 years ended up leading to a 3 year injury cycle, and why it’s so important to fix the root cause of the issue and to allow your body to go through pubertyHow guidance from a teammate and coach helped her pull back her training and eat more to ultimately regain her health and get back to runningWhat her transition from collegiate to professional running was like, and how she has been able to focus on honing in her mental skills for racing
- Jul 31, 202648 min
Q&A With Alexa - 2
While Maddie is on maternity leave, Alexa Gusman, the newest dietitian at Fueling Forward, is taking over to answer your questions! This episode is a Q&A episode where Alexa answers questions that have been submitted by listeners.Questions for today’s episode include:I'm going to be a runner in college next year, and I had a stress fracture this spring and an inconsistent period. My body fat percentage is a little high, and I'd like to lower it for optimal health/fitness. Do you have any tips or suggestions to lower my body fat percentage, regain my cycle, and stay healthy for college athletics? I'm a college runner who is struggling with getting good quality sleep. I've been taking melatonin and magnesium before bed; are there any other nutrition tips to help with sleep quality? I have a hard time knowing when I'm full and tend to have portions that are too big. How do I know when I've eaten enough, and how do I portion meals? I'm a high school cross country coach. What advice would you give to the parents of high school athletes to help their high schooler stay healthy, have fun in the sport, and fuel themselves well? Thanks so much to everyone who has submitted questions so far! If you would like to submit a question for future episodes, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com.
- Jul 24, 20261h 3m
37. Maryann Gong
This episode is an interview with app developer and marathon OTQ hopeful, Maryann Gong. Maryann is an NYC local and California native. She went to MIT where she got her bachelor's degree in computer sciences and her master's degree in AI. While at MIT, she ran on the track and xc team, becoming an All-American and a D3 champion in the indoor 3k. She struggled on and off with fueling and an injury cycle after her junior year, and her experience with this inspired her to create a training app for runners called Toga. She found her way to the marathon and is currently a member of Central Park Track Club chasing an OTQ in the marathon at Chicago this fall.In this episode, we talk about:How Maryann got into the sport of running in high school after transitioning from soccerWhat it was like transitioning from high school to running at an academically rigorous school like MIT, and why D3 was a good fit for herHer struggles with fueling that led to episodes of bulimia and an injury cycle, and how she found her way back from that to focus on fueling for performanceHer new AI powered app for runners, Toga, and why it was important to her to include a feature that helps hold runners back to reduce risk of injury or burnoutHow she discovered high carb fueling during runs, and why she feels like it has changed the game for her to get 120g of carbs per hour during training and marathonsIf you would like to keep up with Maryann, you can find her on Instagram at @maryanngong. If you are interested in Toga, you can follow them on Instagram at @trainwithtoga and you can try it out free for 30 days using the code FUELINGFORWARD. You can find Toga in the app store HERE.
About The Fueling Forward Podcast
Hosted by Maddie Alm, sports dietitian and elite runner, The Fueling Forward Podcast is the place to go for all things running and sports nutrition. Learn from other runners as they discuss their own experiences with nutrition and performance and learn from Maddie, a registered dietitian and runner. Through these conversations, we will bust common nutrition myths and misconceptions around fueling for performance, so you can find an approach to fueling that will allow you to feel and perform your best without taking short cuts. Here at Fueling Forward, we believe in fueling your body for the long run!
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