Time Goes Marching On

Happy March! I hope you’re all having a great first few months of the year. March always sneaks up on me with February being a shorter month. It’s hard to believe that in just one week it will be Daylight Savings Time and we'll finally have more light again! I know for early morning runners the time change isn't ideal, but I must say it's nice to have it stay light later than 5pm.

This newsletter is an exciting one because I wanted to share a personal announcement…I’m pregnant! Nick and I are expecting a baby boy due on the 4th of July and could not be more excited. I’m just over halfway at 22 weeks, and so far have been lucky to have had a pretty smooth pregnancy (aside from the first trimester taking me out with nausea 😅). I’ve still been able to run a few times a week, and even though it’s much slower and shorter than I’m used to, I’m grateful to be able to get out there.

This news may come as a surprise, but it was something I was waiting to announce because back in September, Nick and I went through a miscarriage over Labor Day Weekend when I was 10 weeks pregnant. I’ve gone back and forth on whether or not I wanted to share that part of our story, but ultimately I decided that it’s something that needs to be talked about more and I want to be a part of that conversation.

I had no idea how common miscarriages are. In fact, my doctor told me that 1 in 4 pregnancies end in miscarriage. I don’t want this number to scare anyone, but instead to help make someone else going through it feel less alone. It’s an incredibly isolating experience, and my first instinct was to blame myself or assume I did something wrong. It took a lot of work for me to change my thought process from feeling mad at my body, to being grateful that it did what it needed to do to allow me to have a healthy pregnancy in the future.

When I shared what I was going through with friends and family, I was shocked to hear that every single person had either been through it themselves or knew someone else who had. It’s a topic that is deeply personal and I completely understand why people don’t want to share such a painful experience, but I found that hearing other people’s stories who had been through it and had gone on to have healthy babies is what got me through the darkest days. I felt so much less alone when I realized how prevalent this aspect of women’s health care is, and that there is no need to feel guilt or shame for having gone through it.

Pregnancy after loss is a different experience. What should feel like an exciting time instead feels very uncertain and stressful. I was hesitant to tell people, make a registry, or even allow myself to picture life with our baby. After our 20 week anatomy scan looked great, I felt like I could finally breathe and start to share our news and celebrate. It still feels scary and vulnerable to share, but I’m choosing to be hopeful and positive that our rainbow baby will join us this summer.

The New York Marathon was extra special to me because I was actually training for it throughout my first pregnancy, took a break when I went through the miscarriage, became pregnant again, and raced the marathon at 5 weeks pregnant. It felt like a special way to connect the two pregnancies and to honor my body and what it had been through.

My lesson from this experience is that our bodies are strong and capable. It can be hard to trust them, and even harder to not have control over what is happening, but giving yourself grace and having patience can go a long way. If you’re going through something hard, talk to trusted friends or family members! You might be surprised to find they can relate more than you think, and we all need human connection now more than ever. Whether we’re ready for it to or not, time will go marching on, so surround yourself with support and reach out to those you love. You never know what someone might be going through!

In today’s newsletter:

• Recipe highlight 🥣 - One of my current favorite recipes is raspberry chia seed pudding. It’s such a simple and versatile recipe, and there are so many ways to enjoy it.

• Quick tip 💡- Do you struggle to listen to your hunger signals? I wanted to share a few easy questions you can ask yourself to help you learn more about what your body is trying to tell you.

• Rapid fire thoughts 🔥 - We had a lot of sports going on these past two months, from a World Cross Country Championship held in the US to the 2026 Winter Olympics. Today, I’m sharing the stories to know from the running, sports, and nutrition world.

Fueling Forward Announcements

Since I will be going on maternity leave in July and I work with people in 3 month increments, my final cohort of athletes for 1:1 coaching will be in April. After that, Fueling Forward’s newest dietitian Alexa will be taking on all athletes who reach out. If you’re interested in working with either of us, learn more and reach out below!

• 1:1 Nutrition Coaching - This is a great option for anyone looking for a more personalized approach. If you have specific health concerns, struggle with your relationship with food, or need more support, we offer 1:1 coaching for athletes and active individuals at all levels. Fill out an application today before spots fill up!

Recipe Highlight - Raspberry chia seed pudding

Chia seed pudding has become more popular over the last few years, and every time I’ve had it I’ve loved it. After getting a Costco sized bag of chia seeds, I decided to do some experimenting with making it at home and came across this recipe for raspberry chia seed pudding. It’s incredibly easy to make and is so tasty, plus you can add different mix-ins or toppings to keep it interesting.

Here are some nutritional highlights of this recipe:

1. Chia seeds - Obviously the star of the show in this recipe, chia seeds are considered a nutrient powerhouse. They are a great source of omega-3’s, a naturally anti-inflammatory nutrient that can boost heart health, recovery, and brain function. Chia seeds are also packed with fiber, and the 2 tbsp in this recipe provides 10g!

2. Raspberries - One of my favorite fruits, raspberries are rich in many vitamins and minerals. Most notably vitamin C, which is important to get plenty of this time of year to help boost immune function. Since raspberries aren’t currently in season I use frozen ones, which pack just as many nutrients as fresh.

3. Yogurt and milk - This recipe provides a serving of calcium, which is important for bone health. It also packs 15 g of high quality protein if you use dairy or soy based products, making it the perfect balanced snack.

I love chia seed pudding because it’s so versatile and can be eaten in so many ways. Not a raspberry person? Use frozen mango, blueberries, strawberries, or any combination of fruit!

The main ways I’ve been enjoying this recipe lately are:

• For breakfast with a drizzle of peanut butter and topped with granola

• As a snack with some shredded coconut

• For a sweet treat at night topped with chocolate chips or a drizzle of melted chocolate

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

Hunger is a signal our body sends us when it needs something, but we’re not always good at listening to it. Many of us chose to ignore our hunger, or maybe we simply never feel hungry. Today, I’m breaking down what your hunger (or lack there of) is trying to tell you and how you can listen.

As a society, we have a lot of mixed messages going around about hunger. We’ve been told that it could be boredom or thirst instead of true hunger, and while sometimes that is true, it’s not the case the majority of the time. Our body was built to tell us exactly what it needs and when, but the less we listen the harder it gets to determine when we should eat.

So instead of trying to ignore your hunger, or seeing it as a bad things, here are a few questions you can ask yourself to better understand your hunger cues:

1. When did I eat last? - You should be feeling hungry about every 2-4 hours depending on the person, activity level, age, etc. If you’re feeling hungry sooner than that, chances are you didn’t eat enough at your last meal or snack. Try increasing those portion sizes to see if that helps. If you aren’t hungry after 4 hours, you might be experiencing some appetite suppression due to training, stress, lack of sleep, under fueling, or even heat. Try eating something small or using a liquid option.

2. Has my training changed?  If you’ve noticed an increase or decrease in your appetite, changes in training volume or intensity may be to blame. Sometimes more and harder training can increase your appetite, but sometimes it can also suppress your appetite if you jump up too quickly without the nutrition to support it. If your training increases, so should your fueling regardless of how your appetite shifts!

3. Did I balance my meal or snack? At meals, the goal is to make sure you have a source of carb, protein, color and fat. At snacks, the goal is to pair a carb with a protein. This approach will help stabilize blood sugar, maintain energy levels, and prevent extreme hunger or fullness. If you were missing one of those component at your last meals or snacks, that may be why you’re feeling hungry! Try adding whatever component you were missing to see if this helps you feel more satisfied.

4. Am I intentionally eating less right now? I see this often in athletes who are injured, taking a day off, or are in the off season. They feel like since they are training less they should be eating less. The reality is that your body’s energy needs don’t change that much that quickly, and if you are injured it may even need extra to help with healing and support cross training. If you’re noticing more hunger during down periods, listen to your body by increasing your fuel amount or the frequency of your eating to support your body’s demands.

5. Do I have other symptoms of needing to fuel?  Your body will often send other signals of needing fuel besides just physical hunger. Some people experience a headache, become more moody, get sleepy, or struggle to focus at work or school. Using these as hunger cues can also help you get ahead of extreme hunger so you can keep your mood and energy levels more consistent, and avoid overeating at meals.

6. Am I experiencing stress or lack of sleep? Stress and sleep can both influence your appetite. This is normal and usually is temporary. Take extra care during these periods to fuel, and if you just don’t feel hungry aim for smaller, more frequent meals rather than 3 large meals. High stress, lack of sleep, and under fueling can create the perfect storm to send you into an injury or overtraining, so even if you don’t feel hungry it’s important to recognize the added strain on your body and continue to fuel as best as you can.

Remember, hunger is not a bad thing and your body isn’t trying to trick you into over eating! If you’re someone who feels like they have unpredictable hunger levels, or tends to wait until they’re starving to eat, getting into a consistent fueling schedule can help! Your body’s internal clock (called your circadian rhythm) will catch on and after a couple of weeks, it will get much easier to stick to that schedule and feel hunger before it gets out of hand. Learning to listen to and honor your body’s cues can help take the guesswork out of fueling, making it much less stressful. Reach out it you need support creating a fueling schedule that’s right for you!

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

Some great races happened in January and February, from cross country wrapping up to some fast times indoors and on the roads. Check out the biggest stories from the running, sports, and nutrition world in today’s newsletter: 

• The World Cross Country Championships were held in Tallahassee, FL, on January 10. Agnes Ngetich won the women’s race, securing Kenya’s 10th consecutive individual title. The U.S. women’s team finished fourth overall, while the mixed relay team placed fifth.

• The Houston Half and Full Marathons took place on January 11 - historically one of the fastest courses in the U.S. In the half marathon, Taylor Roe ran 1:06:20 for second place, moving to No. 2 on the U.S. all-time list. In the marathon, Sara Hall started as a pacer but went on to finish second in 2:26:26. Nine additional women hit the U.S. Olympic Trials qualifying standard.

• The 2025–2030 Dietary Guidelines for Americans were released in January. We covered these guidelines in one of our recent weekly newsletters, but it’s worth noting: while the Guidelines emphasize protein and limiting added sugars and refined carbohydrates, they are not designed with endurance athletes in mind.

• Indoor track is in full swing, with the U.S. Indoor Championships happening this weekend. Performances have been incredible across the board; it’s hard to narrow it down to just a few! Here are just a few highlights:

  • Keely Hodgkinson set an indoor world record in the 800m.

  • Just 8 months after giving birth to her second son, Elle St. Pierre reclaimed the indoor 1500m American record in 3:59.33.

  • NCAA indoor records are being rewritten, with the 600m, 1000m, mile, and 3000m all broken in the past six weeks, and the season isn’t over yet!

• The Black Canyon Ultras took place February 14–15 and serve as a qualifier for Western States. 2021 Olympic bronze medalist Molly Seidel secured her spot at Western States - which is so cool to see the successful transition from marathon running to ultra trail running, which really are two completely different sports in the eyes of the beholder. 

• And we’d be remiss to not mention the incredible performances at the 2026 Winter Olympics! Here are a few of our favorite stories:

  • Alysa Liu won gold in both the individual women’s figure skating event and the team competition. If you don’t know her story, she retired at 16 after falling out of love with the sport, then returned two years later on her own terms, and went on to win double Olympic gold. A reminder that enjoying your sport is important for long-term success, you don’t have to choose your sport over your joy.

  • Mikaela Shiffrin earned her second Olympic gold medal, 12 years after becoming the youngest slalom champion in 2014. Her performance is a testament to resilience and self-belief, after not medaling in the previous Olympics, facing public scrutiny, and navigating the loss of her father in 2020.

  • Eileen Gu of China earned one gold and two silvers in freestyle skiing (halfpipe, big air, and slopestyle). When asked whether her performance felt like “two silvers gained or two golds lost,” she rejected the framing entirely, reminding us that success doesn’t have to be defined as a win vs. loss, but that we get to define it for ourselves.

As we head into March, I hope you’re able to enjoy whatever training looks like for you right now and to soak up every minute of that extra daylight.

Stay fueled,

Maddie

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