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:

• My ferritin and iron haven't changed much after supplementing all summer despite taking a supplement. What else can I do to raise my iron levels?
• Is it normal to lose your sweet tooth during eating disorder and RED-S recovery?
• What advice do you have for young runners in middle school who are hoping to pursue a career in running?
• I’m a D3 xc runner and just started my freshman year. I've been struggling with a missing and irregular period and really want to get it back. I feel like I'm doing everything right but something isn't clicking. Do you have any advice on how to successfully recover my period despite the crazy season of life that I'm in right now?

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 professional runner, Ella Donaghu. Ella grew up in Portland where she was introduced to running through a family of runners. She played soccer as well but ultimately chose to focus on running and ended up becoming a 6x state champion and NXN runner up. She went on to run at Stanford, and struggled initially with her transition after dealing with a stubborn injury, under fueling, and her mental health. After focusing on getting herself to a better place mentally and physically, she was finally able to break her high school PR's and went on to become a 7x All-American. She signed a pro contract with Nike right out of college, and has since become a sub 15 minute 5k runner and 2x US Olympic Trials qualifier.

In this episode, we talk about:

• What it was like growing up in Portland surrounded by track, and how she ultimately chose to pursue running
• Her struggles with body image and fueling as she transitioned into her freshman year of college
• How mental health played a role in her struggles with fueling and why seeking help was instrumental to getting back on track
• Her journey from not running a PR since high school to finally having a break through her junior year of college, and what shifts in mindset and fueling allowed her to get back on track and have an incredible collegiate career
• What it was like signing a pro contract with Nike right out of college and why she initially found that transition challenging
• Why it’s important to her to have things outside of running and how that has helped take the pressure off of her pro career
• How fueling during workouts has helped reinforce the idea that food is fuel and essential to performance

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 a high school track athlete, and I’ve found myself struggling with disordered eating. I know I need to fuel my body to support harder training, but anxiety around food, body checking, and nausea/throwing up during workouts have made it really difficult to eat consistently. What advice do you have for getting out of this cycle?
• When trying to establish my typical energy and carbohydrate intake, should I include the calories and carbohydrates from alcohol?
• I’m marathon training and know I need plenty of carbohydrates, but I often feel sleepy after heavier carb-based lunches like pasta and then struggle with my energy in the afternoon. What should a balanced lunch look like to support training while also helping me maintain steady energy throughout the workday?
• Are some protein powders or brands better than others for runners, and what should we look for when choosing one? Is there any meaningful recovery benefit to making your own shake versus chocolate milk or a protein smoothie?
• To Alexa: When in your professional career did you realize it was time to move on from running? And did you always recognize that you might struggle with your relationship with food, or did that become more apparent once you were in school to become a dietitian?

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.