The Fueling Forward Podcast

• Q&A With Maddie - 12

  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 [email protected] from today's episode:Apply for the Fall Marathon Group Coaching Program HEREDonate to help me raise money for Trackgirlz as a NYCM charity runner HERE!

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• 13. Steph Bruce

  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 loveWhat her transition into collegiate athletics was like and what she learned that looks don't tell the whole storyWhy having a regular menstrual cycle is so important and what that means for health and performanceStruggling with injury going pro and co-founding Picky Bars with another injured runnerThe ups and downs of marathon fueling, and how perfecting her in race fueling plan is still a journey that she's onWhat her transition to Tracksmith has looked like and how she's giving back to the sportYou 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

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• Q&A With Maddie - 11

  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?

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• 12. Alexa Efraimson

  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 sufferingNavigating 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 successThe 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 lifeWhat led Alexa to her decision to retire from professional running, and how she is navigating body and identity changes after sportHow Alexa has worked towards healing her relationship with food and body image, and advice for athletes struggling with body changesWhat a career in nutrition means to her, and what her journey has looked like in pursuing the RD credentialIf you would like to keep up with Alexa, you can find her on Instagram at @alexaefraimson.

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• Q&A With Maddie - 10

  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 [email protected]. 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.

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