Shows
Performers on the RiseReplay Rewind: How to Optimize Your Nutrition as an Athlete | Holley SamuelJoin board-certified sports dietitian, Holley Samuel and I in this insightful episode as we delve into the intricacies of nutrition, exploring patterns of hunger, and addressing gaps in our eating habits. Discover the "5 Nutrition Non-Negotiables" that form the foundation for optimal performance, from timing your meals to ensuring a balanced nutrient intake. Holley and I explore the importance of basic nutrition principles before diving into supplements and protein powders, emphasizing the significance of stable blood sugar and proper fueling for workouts. Learn practical tips on overcoming barriers, making time for meals even in a busy schedule, and enhancing mealtime...2025-03-2444 min
Train Smart Run StrongThe Fueling Episode (feat. Holley Samuel)Vicky is joined by Sports Dietitian Holley Samuel on today's episode. They dive into all things fueling, and Holley goes into detail about why it's important for runners to fuel. Make sure you follow Holley on Instagram, Tiktok and Youtube at @holleyfuelednutrition !2025-02-281h 08
Holley Fueled Nutrition PodcastAnnoucement: Holley Fueled BUSINESS PodcastIn this episode I announce a project I've been working on and dreaming about: the Holley Fueled Business Podcast. A subscription based extension of this show, the Holley Fueled Business Podcast walks you through the process of launching your online coaching business. It is a cohesive experience that is meant to be watched in order as you start and grow your business. It is for dietitians, nutritionists, health coaches, run coaches, personal trainers, and anyone else in the health & wellness space looking to open & grow their dream online coaching business this year.
I will...2025-02-0712 minHolley Fueled Nutrition PodcastWeight Loss Medications: Pros, Cons, Stigma, and GLP-1 supplements with Jamie Mills, RDIn this episode I chat with colleague, Jamie Mills about weight loss medications: how they work, pros and cons of using them, the stigma around taking them, if there are any natural supplements that compare, and so much more.
Jamie Mills is a registered dietitian who specializes in helping women reach their goals post weight loss surgery at her private practice The Sleeved Dietitian.
This episode is sponsored by Better Help. To save 10% on your first month of therapy, visit www.betterhelp.com/holleyfueled.
To work with team Holley Fueled Nutrition, schedule an appointm...2025-01-311h 04Holley Fueled Nutrition PodcastFueling with Type 1 Diabetes with Erika Behrmann, RD, CSSD, LDNIn this episode I chat with Holley Fueled Nutrition Team Dietitian Erika Behrmann RD, CSSD, LDN about special nutrition considerations for athletes trying to fuel for performance & health with type 1 diabetes.
Erika is a Registered Dietitian, Sports Dietitian and Diabetes Educator and she thrives off of helping individuals and families through their health journey and fueling to perform their best.
Thank you BetterHelp for sponsoring this episode. To save 10% on your first month of therapy, visit https://www.betterhelp.com/holleyfueled.
To work with Erika, visit https://www.holleyfuelednutrition.com/nutritioncoaching2024-12-0655 minHolley Fueled Nutrition PodcastFueling for Performance post Weight Loss Surgery with Jamie Mills, RDN, CD-N, @thesleeveddietitianIn this episode of the podcast I chat with guest Jamie Mills, RDN, CD-N about fueling for performance as a runner post bariatric surgery. Jamie Mills is a registered dietitian who specializes in helping women reach their goals post weight loss surgery at her private practice The Sleeved Dietitian.
In this episode we discuss common challenges runners with weight loss surgery face, how to navigate them, and Jamie's own personal experience as someone who has had weight loss surgery too.
This episode is sponsored by Better Help. To save 10% on your first...2024-11-011h 00
The Fit Bottomed Girls PodcastFueling for Marathons, Not for Weight Loss with Holley SamuelSummary In this conversation, Alison and Holley Samuel discuss the misconceptions surrounding marathon training and weight loss, emphasizing that weight loss should not be the primary goal for runners. They explore the physiological needs of marathon training, the importance of carbohydrates, and the signs of inadequate fueling. Holley provides practical fueling recommendations for long runs and addresses the challenges of early morning workouts. They also discuss the impact of body image and weight gain during tapering, highlighting the importance of specialized nutrition guidance for athletes. Takeaways Weight loss should not be the goal while...2024-10-2439 minHolley Fueled Nutrition PodcastDoes Strength Training Prevent Running Injuries? w/ Victoria Sekely, DPTIn this episode I am joined by guest Victoria Sekely, DPT of Train Smart Run Strong to discuss how runners should (and should not) incorporate strength training during their run program. Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are...2024-10-041h 12Holley Fueled Nutrition PodcastIntroducing Holley Fueled Nutrition's Newest Dietitian: Erika Behrmann RD, CSSD, LDNIn this episode of show we chat with the newest member of the Holley Fueled Nutrition team, Erika Behrmann RD, CSSD, LDN!
Erika is a Registered Dietitian, Sports Dietitian and Diabetes Educator and she thrives off of helping individuals and families through their health journey and fueling to perform their best.
Her background includes a bachelors degree in Nutrition and Dietetics from the University of New Hampshire. She worked in clinical nutrition at a hospital and at a fitness facility focusing on sustainable lifestyle changes in nutrition as well as currently working as a diabetes educa...2024-08-3023 min
The Running Explained Podcasts4/e25 “Why Am I Gaining Weight During Marathon Training?” and Other Questions About Weight & Body Composition with Holley Samuel, RD"Why am I GAINING weight in marathon training?? I'm running so much!" This week Holley Samuel, RD, returns to the pod for a conversation about weight loss, weight gain, 'weight anxiety', performance, health, and so much more!
KEY HIGHLIGHTS
Reasons for Weight Gain During Marathon Training
Shifting the Focus from Appearance to Performance and Health
Embracing Body Changes Throughout Different Stages of Life
Challenging the Moralistic View of Weight
Inclusivity and Health in Larger Bodies
Breaking Stereotypes in the Running Community
appearance vs. Performance in Elite Athletes
Seeking Multiple Opinions and Focusing on Overall Health
...2024-07-1251 min
The Eat for Endurance PodcastHow to Improve Body Image with Holley Samuel, MS RD CSSDWant to get in touch? Send Claire a message!In Episode 94 of the Eat for Endurance Podcast, sports dietitian Holley Samuel (MS RD CSSD) joins me to talk about body image among athletes. Holley and I explore how you can improve or at least neutralize your mindset when experiencing negative body image so that you can embrace fueling yourself adequately and withstand the physical demands of training and of life. We also discuss specific strategies we use when we’ve helped an athlete eat, feel and perform better, but they still struggle with poo...2024-07-111h 33
That Psyched RunnerLIVE From Boston with Holley Samuel: How Intra Run Fueling Impacts Mood, Pop Tarts Hot Takes, and More!Today, I chat live at the Boston Marathon weekend with Holley Samuel, RD, MEd, CSSD, CPT! Holley and I combine our passions to have a great discussion about mindset and fueling during the marathon! We discuss the super cool science about how your nutrition during your runs impacts way more than just your stamina - it impacts your headspace, mindset, and mood too! If you have ever been in a race where your outlook is pessimistic, you start doubting yourself, or you feel upset, listen in to how simple changes in nutrition may actually help turn that mindset around...2024-04-2549 minHolley Fueled Nutrition PodcastThe Running Comparison Trap: how to get unstuck with Amanda KatzIn this episode I chat with run coach & personal trainer Amanda Katz about why the comparison game is a slippery slope for runners. We chat about finding joy in running, how to get out of the comparison trap, and having a growth mindset as an athlete.
https://www.amandaskatz.com/
@amanda_katzz
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Check out my Online Learning Academy here for more nutrition education & support: https://holleyfuelednutrition.thinkific.com/ To save 15% on your Lagoon purchase visit https://www.lagoonsleep.com/holley & use cod2024-04-191h 09Holley Fueled Nutrition PodcastQ&A- Mentally coping with injury & long run lengthIn this Q&A I give a postpartum training update and answer listener questions of: how to cope mentally & physically with injury, and how long should a longest long run be for marathon training.
Thank you BetterHelp for sponsoring this episode of the show! To save 10% on your first month of therapy, visit https://www.betterhelp.com/holleyfueled
Fueled Masterclass Membership & Masterclass library: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership
To save 15% on your Lagoon purchase visit https://www.lagoonsleep.com/holley & use code HOLLEY at checkout2024-04-0537 minHolley Fueled Nutrition PodcastSupplement Myth Busting Series: Artificial Dyes, Yay or Nay?In this episode I continue the Supplement Myth Busting Series by diving into the research we have up til now on artificial dyes.
Sources: PMID- 20884387, 22201895, 22864801, 15155391, 8179235, 17825405, 20551163. Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Check out my Online Learning Academy here for more nutrition education & support: https://holleyfuelednutrition.thinkific.com/ Save 15% on your pillow from Lagoon using code HOLLEY at https://www.lagoonsleep.com/holley2024-03-2236 min
Legacy RunningNutrition Hacks for Consistent Training Cycles & PR Breakthroughs with Holley Samuel MEd, RD, CSSD, CPTIn this episode, Holley Samuel MEd, RD, CSSD, CPT, reveals the many ways our fueling can help or hinder our running goals, both short and long term. If you're someone who struggles to see just how big of a roll nutritions plays or what it can look like to transition from in to out of season comfortably with fueling, this is the episode for you!
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2024-03-0530 min
Women's PerformanceHolley Samuel, RD, LD, CPT - Finding Value in Your Food (REPLAY)Holley Samuel, from holleyfuelednutrition.com discusses fueling for peak performance. Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - why you want to eat and drink water within an hour of waking each day.Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “he...2024-02-1945 min
Performers on the RiseHow to Optimize Your Nutrition as an Athlete | Holley SamuelJoin board-certified sports dietitian, Holley Samuel and I in this insightful episode as we delve into the intricacies of nutrition, exploring patterns of hunger, and addressing gaps in our eating habits. Discover the "5 Nutrition Non-Negotiables" that form the foundation for optimal performance, from timing your meals to ensuring a balanced nutrient intake. Holley and I explore the importance of basic nutrition principles before diving into supplements and protein powders, emphasizing the significance of stable blood sugar and proper fueling for workouts. Learn practical tips on overcoming barriers, making time for meals even in a busy schedule, and enhancing mealtime...2023-11-1447 minHolley Fueled Nutrition PodcastSupplement Series: A review of sports gels & chewsIn this episode I give my personal and professional, unsponsored by sports nutrition company reviews of the most popular & requested gels & chews on the market such as Maurten, UCAN, Huma, GU, E-Gel by Crank, SIS and so many more! Tune in to learn what my personal top 3 faves are, unbiased reviews of these products, how they work, if I recommend them as a sports dietitian, cost comparison, how easy they are to open, texture and flavor notes, and more!
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with...2023-08-111h 13
The Running Explained Podcasts3/e22 Let's Talk About Low Carb Diets for Endurance Athletes with Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition)Let's talk about low-carb diets for endurance athletes! Sports dietitian Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) joins the show to talk about low carbohydrate approaches for endurance athletes. Good? Bad? Let's discuss!
Intentional vs unintentional carbohydrate restriction
The purported benefits of a low-carb approach; does it translate to performance gains?
The current state of the research on low-carb approaches for endurance athletes
What "fat burning"/being fat-adapted actually means
Is it the carb restriction or calorie restriction that creates the risk?
The limitations of the research and what we still don't know
The risks of a low-carb approach...2023-06-151h 21Holley Fueled Nutrition PodcastSupplement Myth Busting Series: The Electrolyte EpisodeIn this episode of the Holley Fueled Nutrition Podcast, we chat about electrolytes & performance hydration and how important this is for endurance athletes. If you have been wondering how much fluid & electrolytes you need to take in during your training & beyond, tune in to this episode to find out!
To check out my online school, courses, and masterclasses (including those on hydration & fueling): https://holleyfuelednutrition.thinkific.com/2023-06-0239 minHolley Fueled Nutrition PodcastThe Boston Marathon Hamster WheelIn this episode I discuss how to know if racing two marathons per year is a good idea or not, why you might be plateauing, experiencing unfavorable body composition changes, poor sleep, exhaustion, and losing that *spark* to your running habit. I discuss this in the context of a common pattern that I see in the running community for those trying to BQ (Boston Qualify), run consecutive Boston Marathons in a row, and get faster in the marathon in general.
Thank you Skratch Labs for sponsoring this episode of the Holley Fueled Nutrition Podcast...2023-05-1941 minHolley Fueled Nutrition PodcastMy Boston Marathon 2023 Recap: PR & BQ, negative splitsIn this episode I recap my experience at the Boston Marathon 2023 where I PRed, BQed, and negative split the course for the second year in a row and had the best time!
Thank you Skratch Labs for sponsoring today's episode of the podcast! To save 20% on your Skratch Lab purchase visit www.skratchlabs.com/HOLLEY20 & use code HOLLEY20.
Join my Masterclass Membership to receive access to past, present, and future masterclasses & workshops: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership
Check out my Runner Roadmap Course: https://www.holleyfuelednutrition.com/roadmap
Link to my...2023-04-212h 01
The Rambling Runner Podcast#521 - Holley Samuel RD, CPT - Fueling Your Runs with Calories and CarbsSpring is now here and with it comes in an increase in running, outdoor fun, and marathon training. Fueling our longer efforts can provide several challenges. That is especially true for those of us who are preparing for a marathon by stacking up some serious long runs.With that in mind, Holley Samuel RD, CPT, is here to guide us through the process. Holley is a registered dietitian with a BS in Dietetics from the University of New Hampshire. She also has a Masters in Health Education and Promotion with an eating disorder focus from Plymouth State...2023-03-2846 minHolley Fueled Nutrition PodcastRunning off Pace vs Effort with Matt ChittimIn this episode I chat with fellow runner, podcaster, and runner coach Matt Chittim about what different training and racing paces are supposed to feel like. As runners, we may go from not running to running... but when it comes to finding our different gears within running, this can be challenging!
Thank you GOODR for sponsoring this episode! For free shipping on your next GOODR purchase, visit www.goodr.com/HOLLEY
Need a training plan? Check out my half and full marathon training plan bundles here: https://holleyfuelednutrition.com/products
2023-03-101h 03
Aging GreatFULLy with Holley KelleyDon't Ask the Blind Guy for Directions with John SamuelJoin us as we welcome special guest, John Samuel, who proves that not all superheroes wear capes…but they may carry a cane. Author and Ablr CEO, John Samuel, brings a resonating message that echoes from the tallest mountain tops; that being, a more accessible world is possible—when we see the amazing opportunities in our differences. After a diagnosis of a degenerative eye disease, John Samuel’s life—and his chance at success—started to vanish. In a world systemically unequipped for accessibility, disability inclusion is often left out of conversations about diversity. For people with disab...2023-03-0352 minHolley Fueled Nutrition PodcastSupplement Myth Busting Series: Greens & Reds PowdersIn this episode of the podcast we continue the Supplement Myth Busting series by discussing greens and reds powder supplements. Do we need them? What does the research say? Are there any benefits? Are they safe to take?
Thank you GOODR for sponsoring this episode! For free shipping on your next GOODR purchase, visit www.goodr.com/HOLLEY
If you are looking for dietitian approved supplements, check out Fullscript and save 10% off your purchase of third party tested supplements.2023-02-2432 minHolley Fueled Nutrition PodcastCross Training for Runners with Kim NedeauIn this episode I chat with running coach, runner, business owner, mom & wife Kim Nedeau all about how to incorporate cross training into your training routine. Kim is a lifelong runner who grew up running in childhood, in high school, and at Brown University. She also ran after college for the Boston Athletic Association and was a member of the US Women's Mountain Running team, where she came in 9th overall, first American, and helped the team win bronze in the World Mountain Running Championships in Bulgaria in 2016. Kim uses cross training as an integral part of her own...2023-02-101h 01
That Psyched RunnerYour Metabolism & Individualized Nutrition as an Athlete with Holley Samuel, MEd, RD, CPTIn today's episode, I interview a very special guest, Holley Samuel, founder of Holley Fueled Nutrition! Holley has an incredible story of her journey with running, her relationship with food, how she became interested in dietetics, and how she established her platforms. She has her own podcast, "Holley Fueled Nutrition Podcast," and an Instagram, where she posts helpful nutrition and training tips for runners. Currently, Holley is a runner who is passionate about working with athletes on their nutrition to help fuel their goals and promote a healthy relationship with food.
Today we talk all things individualized n...2022-11-2835 minHolley Fueled Nutrition PodcastNew Name & Some UpdatesI have renamed my company! What was previously known as Fit Cookie Nutrition and the Fit Cookie Nutrition Podcast is now Holley Fueled Nutrition and the Holley Fueled Nutrition Podcast.
https://www.holleyfuelednutrition.com
@holleyfuelednutrition
hsamuel@holleyfuelednutrition.com 2022-09-2304 min
Holley Fueled Nutrition PodcastAll About Stress Fractures with Dr. Regi DeGeorgesIn this episode, I chat with physical therapist Dr. Regi DeGeorges about stress fractures in runners. Regi is a Southern California bred surfer and soccer player and traded coasts after gaining her Doctorate in Physical Therapy from Northeastern University. Do you have ACL injuries, running pain, or hurt yourself doing a board sport? Regi’s got you. She loves working with female athletes and is Certified Strength and Conditioning Specialist in which she utilizes principles of safe and effective loading in addition to manual techniques to help you take an active role in your recovery. Dr. DeGeorge’s goal is t...2022-09-0957 min
The Nutrition Blueprint PodcastNutrition for runners with Holley Samuel, R.D. Today I sat down with Registered Dietitian Holley Samuel to discuss the best way for runners to fuel for performance. We talked about the different types of runners, their calorie and carb needs, and what to eat before and after runs. We also covered pre-race nutrition, including carb loading, and Holley weighed in on whether runners need any supplements to support their nutrition. The Cliff Notes Holley's Story and how she became a dietitian Running as therapy and how her running career started Different types of runners...2022-08-3058 minHolley Fueled Nutrition PodcastTraining for Multi-Stage Races like Dopey & Ragnar with Elisabeth Scott (@runningexplained)On this episode of the pod, I chat with coach Elisabeth Scott- you may know her as @runningexplained on Instagram or from her podcast- about how to train for multi-stage races like the Dopey Challenge, Ragnar Relays, Goggins Challenge and more!
Thank you The Feed for sponsoring this episode of the Fit Cookie Nutrition Podcast! For 15% off your order, visit thefeed.com and use code FITCOOKIE15 at checkout to try all your favorite sports nutrition products to fuel your training.
Want to build a strong nutrition foundation to support your health and training from the...2022-08-261h 01Holley Fueled Nutrition PodcastHow to Fuel Multi-Stage Races: Ragnar & Dopey ChallengeIn this episode, I dive into how to fuel multi-stage races like the Disney Dopey Challenge, Ragnar Relays, the Goggins Challenge and more!
Thank you The Feed for sponsoring this episode of the Fit Cookie Nutrition Podcast! For 15% off your order, visit thefeed.com and use code FITCOOKIE15 at checkout to try all your favorite sports nutrition products to fuel your training.
Want to build a strong nutrition foundation to support your health and training from the ground up? My Runner Roadmap Course is open for enrollment! Check it out here.2022-08-1941 min
Holley Fueled Nutrition PodcastMeditation for Performance with Janoah van KekemIn this episode, I chat with Janoah van Kekem about vedic meditation and how to use it to improve your life, your athletic performance, and get "unstuck." If you are skeptical about meditation, or if you tried it before and didn't feel like you could clear your mind, this episode is for you!
Instagram- @janoahvankekem
Thank you The Feed for sponsoring this episode of the Fit Cookie Nutrition Podcast! For 15% off your order, visit thefeed.com and use code FITCOOKIE15 at checkout to try all your favorite sports nutrition products to fuel your training.
2022-08-0557 min
Holley Fueled Nutrition PodcastNutrition for CrossFit with Andres AyestaIn this episode I chat with fellow dietitian Andres Ayesta MS, RD, CSSD about nutrition for CrossFit style workouts.
Andres has spent the last 10 years studying and learning nutrition and the art of connecting education with application, and he believes nutrition extends beyond what you eat, but the environment you are surrounded by. Andres enjoys CrossFit workouts himself and works with other CrossFitters to improve their fueling to achieve their goals. At his nutrition coaching practice, Planos Nutrition, they go beyond nutrition and build a customized and personalized blueprint for your health goals based on your lifestyle...2022-07-221h 02
Holley Fueled Nutrition PodcastMicronutrient Series: ZincIn this episode, we finish up the micronutrient series by chatting about zinc. Zinc is an essential mineral that is heavily involved in our immune and bone health as runners, and while certain populations may need more zinc- a lot of people are taking it as a supplement daily (some may not even know it) which could be interfering with the status of other minerals in your body.
Thank you TheFeed for sponsoring this episode of the podcast! For 15% off your order use code FITCOOKIE15 at checkout at thefeed.com.2022-07-0818 min
Holley Fueled Nutrition PodcastRunning and Motherhood with Neely Spence GraceyIn this episode I have the pleasure of chatting with Neely Spence Gracey about her experience running at a high level as a mom, what it was like making the transition into motherhood as a runner, and all about her new book: Breakthrough Women's Running: Dream Big and Train Smart.
Thank you InsideTracker for sponsoring today's episode! For 20% off your InsideTracker purchase, visit https://www.insidetracker.com/fitcookie.
To learn more about my Strong Runner Academy Group Coaching Program, visit https://www.fitcookienutrition.com/groupcoaching.2022-06-241h 07
Holley Fueled Nutrition PodcastMicronutrient Series: MagnesiumIn this episode of the podcast, we continue our Micronutrient for Runners series by chatting all things magnesium. This is the fourth most abundant mineral in our body involved in over 300 reactions- so it's pretty significant, and as runners we might want to get more through our food.
Thank you InsideTracker for sponsoring this episode! For 20% off your next InsideTracker order, visit https://www.insidetracker.com/fitcookie. I recommend the Ultimate Plan to start for testing running related micronutrients, including RBC magnesium and serum magnesium.
2022-06-1731 min
The Strength Running PodcastEverything You Need to Know About Marathon Fueling with Holley Samuel MEd, RD, CPTHolley Samuel is a Registered Dietitian who also happens to be a Boston Marathon Qualifier. She has a Master’s in Health Education and is a Certified Personal Trainer, and also happens to own a cookie company. Clearly, she knows how to maintain a balance when eating for both joy and health! Holley and I explore the ins and outs of marathon nutrition, including carb-loading before the race, your pre-race breakfast, mid-race fueling, and eating for recovery. Holley and I tackle a wide variety of marathon nutrition questions: Is carb loading important? What’s the r...2022-06-161h 11
PerryMenopause: OMGEpisode 007: Christen & Carla talk with Holley Samuel of Fit Cookie NutritionChristen and Carla welcome Holley Samuel of Fit Cookie Nutrition to the PerryMenopause: OMG podcast! Holley Samuel is a registered dietitian, personal trainer, Master of Health Education and Eating Disorders, and CEO of her private virtual practice Fit Cookie Nutrition. Holley is an avid runner herself, and helps runners and endurance athletes of all levels break free from a restrictive mindset, fuel for performance, and avoid injuries through her nutrition coaching and personal training programs at Fit Cookie Nutrition. Holley is also the host of her podcast "Fit Cookie Nutrition"!
You can learn more about Holley and Fit...2022-06-1541 min
Holley Fueled Nutrition PodcastMicronutrients Series: IronIn this episode, we continue the micronutrient series & discuss all things iron! Runners tend to be at an increased risk of iron deficiency & anemia, so we learn about the signs & symptoms, how to test your blood, when to supplement, and troubleshooting pesky deficiencies that won't budge.
Thank you InsideTracker for sponsoring today's episode. For 20% off your InsideTracker order, visit https://www.insidetracker.com/fitcookie (or use code FITCOOKIENUTRITION at checkout).
To learn more about my coaching program, visit https://www.fitcookienutrition.com/groupcoaching2022-06-0339 min
Holley Fueled Nutrition PodcastTriathlon & Ironman Nutrition with Stevie Smith MS, RDN, CSSD, CDNIn today's episode I chat with fellow dietitian Stevie Lyn Smith MS, RDN, CSSD, CDN about all things triathlon & Ironman nutrition. While many endurance sports nutrition principles carry over from the running world into the tri world, there are a lot of logistical differences when it comes to actually applying the information over the course of 3 disciplines!
Thank you InsideTracker for sponsoring today's episode. For 20% off your InsideTracker order, visit https://www.insidetracker.com/fitcookie (or use code FITCOOKIENUTRITION at checkout).
To check out my Runner Roadmap Course, visit h...2022-05-271h 03
Holley Fueled Nutrition PodcastMicronutrient Series: Vitamin DIn today's episode we continue our micronutrient series, which contains short and sweet episodes teaching you what you need to know about micronutrients that runners most commonly struggle to get enough of, we talk about vitamin D.
Thank you InsideTracker for sponsoring today's episode. For 20% off your InsideTracker test, visit https://www.insidetracker.com/fitcookie.
For 10% off third party tested supplements, visit my Fullscript page: https://us.fullscript.com/welcome/hsamuel2022-05-2032 min
Holley Fueled Nutrition PodcastMicronutrient Series: Vitamin B12In today's episode we kick off our micronutrient series, which contains short and sweet episodes teaching you what you need to know about micronutrients that runners most commonly struggle to get enough of, we talk about vitamin B12.
Thank you InsideTracker for sponsoring today's episode. For 20% off your InsideTracker test, visit https://www.insidetracker.com/fitcookie.
For 10% off third party tested supplements, visit my Fullscript page: https://us.fullscript.com/welcome/hsamuel2022-05-0623 min
Holley Fueled Nutrition PodcastMy First Boston Marathon Recap (PR & BQ)In this episode I recap my FIRST Boston Marathon experience (my 7th overall marathon), which ended in a negative split, PR, and my fourth BQ. I hope you guys enjoy this episode as much as I enjoyed reliving the experience through recording it!
For my outfit pieces from marathon day: https://liketk.it/3DejP
To Join my Strong Runner Academy Group Coaching Program, visit here (next group kicks off last week of April 2022): https://www.fitcookienutrition.com/groupcoaching
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS...2022-04-191h 17
Women's PerformanceHolley Samuel, RD, LD, CPT - Finding Value in Your FoodDrumroll please! … It’s the season finale! For this very special episode, we have Holley Samuel on the podcast to teach us how to fuel our bodies for peak performance. But wait, there’s more! Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - the importance of a well-baked cookie.Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. Holley tells us how to create positive attachments to food a...2022-04-1846 min
Holley Fueled Nutrition PodcastRunning and Pelvic Health with Bess Mathisen DPTIn this episode I chat with Bess Mathisen DPT of Inertia PT in Abingdon, VA about all things pelvic floor. Our pelvic floor is so important in our every day function, and especially as runners.
Resources mentioned in the show:
Find a Pelvic Floor PT: https://pelvicrehab.com/
Find a Pelvic Floor PT: https://aptapelvichealth.org/ptlocator/?gclid=CjwKCAjwrfCRBhAXEiwAnkmKmb__LOKKY-H1OTj4kGD3ZQq2OAWkUe6JTEqsToCam-XmaeHdvw4I7xoCX4sQAvD_BwE
Contact Bess: https://www.inertiaabingdon.com/ or email her at bess@inertiaabingdon.com
Thank you to COROS Global for sponsoring t...2022-04-0849 min
Holley Fueled Nutrition PodcastCBD for Runners with Erin KenneyIn this episode, we chat all things CBD for athletes with gut health and sports dietitian, personal trainer, master of science and holistic cannabis practitioner, Erin Kenney. What are the benefits? How do you know you're getting a high quality product? How do you use it? Will I get high? Is it safe?
Use code FITCOOKIE15 for 15% off your NutritionRewired CBD purchase here.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code...2022-04-0150 minHolley Fueled Nutrition PodcastYour Protein Questions AnsweredIn this episode, I answer your questions on protein needs for runners, protein needs for the aging athlete, protein powders, and more.
Protein powder processing video: https://www.youtube.com/watch?v=vBF2sndWtHo
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at checkout).2022-03-1835 min
Holley Fueled Nutrition PodcastWhat is a Dietitian?In today's episode, I talk about my path to becoming a registered dietitian, what the difference is between dietitians and other nutrition advice givers, who we should be getting our nutrition advice from, and more!
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at checkout).
2022-03-1132 min
Holley Fueled Nutrition PodcastTreating Runner Proximal Hamstring Tendinopathy with Brodie SharpeIn this episode I had the pleasure of chatting with Brodie Sharpe, who is a physio therapist, podcaster, and founder of the Run Smarter Series. We discuss a common nagging runner injury in today's episode, proximal hamstring tendinopathy, and how Brodie recommends runners go about recovering from this injury.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both y...2022-03-041h 02Holley Fueled Nutrition PodcastWomen in Sport with Sara GrossIn this episode, I chatted with Sara Gross about women's performance and the history of women in sport. Sara is the CEO of Feisty Media, a former professional triathlete and Ironman World Champ, PhD in women's history, and advocate for women in sport.
To learn more about the Women's Performance Summit, visit: https://www.womensperformance.com/
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch p...2022-02-1853 min
Holley Fueled Nutrition PodcastFit Cookie Crumbles Treadmill Running TipsIn this episode of the podcast, we chat about running on the treadmill: the pros, the cons, tips to get through it mentally and physically, and cross training.
For all cold weather gear mentions, visit: LTK app
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use...2022-02-0425 min
Holley Fueled Nutrition PodcastCold Weather Running TipsIn this episode, we discuss all my gear and strategy recommendations and tips to get you through training in the winter season!
For all cold weather gear mentions, visit: LTK app
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at checkout).
To e...2022-01-2159 min
Holley Fueled Nutrition PodcastFit Cookie Crumbles: Tips for Goal SettingIn this episode, we dive into goal setting for success, habit change, and thinking long term.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at checkout).
To enroll in my Strong Runner Strength Program, visit: https://www.trainerize.me/checkout/fitcookienutrition/Holley.Samuel?planID=1618922022-01-0732 min
Holley Fueled Nutrition PodcastFrom Body Building to Endurance Sports with Seth BairdIn this episode, I had the pleasure of interviewing Seth Baird. Seth is a lifelong athlete turned runner. He came to running later in life after a back injury left him unable to pursue bodybuilding, a sport he picked up following graduation from college. Now in his mid-30s, Seth is once again faced with a potentially life-altering ailment that may threaten his ability to run and often leaves him in significant pain daily.
Fortunately, he has made many wonderful connections in the running community over the past three years. And despite the inability to run, he's...2021-12-2457 minHolley Fueled Nutrition PodcastBody Image and Nutrition for The HolidaysIn today's episode, we discuss how to navigate maintaining a positive body image and relationship with food around the holidays.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory with watch purchase (excludes COROS POD. Make sure you add both your watch and the accessory to your cart and use code at checkout).
To enroll in my Runner Roadmap Course, visit https://www.fitcookienutrition.com/roadmap and...2021-12-1034 minHolley Fueled Nutrition PodcastOff Season Nutrition & Training TipsIn this episode of the podcast, we chat about off season nutrition and training tips. If you are wondering what you should be focusing on during the off season, how you should adjust your nutrition, how much strength training you should do, and how you can keep improving as an athlete and runners- tune in!
Thank you, InsideTracker, for sponsoring today's episode! For blood work during the off season or to give the gift of health this holiday season and receive 25% off the entire store and/or $200 off an Ultimate Plan + Free InnerAge test, visit: https://www...2021-11-2632 minHolley Fueled Nutrition PodcastLess is More with Grayson MurphyGrayson Murphy is on the show in this episode! Grayson is a pro runner, entrepreneur, civil engineer, and so much more. She is a 2x US Mountain Running Champ and 1x Mountain Running World Champ, and also runs steeplechase (including a 6th place finish at the US Olympic Trials in 2021), cross country, on the track, and on the roads! To say Grayson is a well rounded runner is an understatement, and she is just getting started.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal...2021-11-1254 minHolley Fueled Nutrition PodcastWhen Training Doesn't Go To Plan with Elisabeth ScottIn this episode, we chat with Elisabeth Scott, founder of Running Explained about what to do when your training cycle doesn't go to plan or as smoothly as you were hoping.
Elisabeth is an avid runner, running coach, answer seeker, and founder of Running Explained. She is on a mission to turn everyone into educated, smarter, FASTER runners.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com/?rfsn=6178383.e34256 and use code FITCOOKIENUTRITION for any free accessory w...2021-10-2958 minHolley Fueled Nutrition PodcastMy PR Race: Wineglass Marathon RecapIn this episode I recap the Wineglass Marathon, where I ran my latest PR in the marathon (3:27:58) despite having a tough day. I wanted to recap this to draw light on how not all training cycles are perfect, what to do if your goals go out the window, running a marathon on the worst day of your period, adjusting nutrition and expectations on the course, and more.
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook. Visit https://us.coros.com...2021-10-2258 minHolley Fueled Nutrition PodcastFall Race Season Series: Post Race BluesIn this episode we chat all things post race. What to do when you crush your goal, what to do if you don't, how to adjust your nutrition, and what to do next!
Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com
To purchase my Runner Roadmap Course, visit https://www.fitcookienutrition.com/roadmap and use code PODCAST for 10% off at checkout.
2021-10-1522 minHolley Fueled Nutrition PodcastFall Race Season Series: Taper Crazies and Q&AIn this episode, we will answer listener Q&As on all things logistical for your next goal race.
Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com
To purchase my Runner Roadmap Course, visit https://www.fitcookienutrition.com/roadmap and use code PODCASTfor 10% off at checkout.
2021-10-0136 minHolley Fueled Nutrition PodcastFall Race Season Series: Taper NutritionIn this episode we cover nutrition considerations as you taper for your next goal half or full marathon.
Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com
To purchase my Runner Roadmap Course, visit https://www.holleyfuelednutrition.com/roadmap and use code PODCASTfor 10% off at checkout.2021-09-2427 minHolley Fueled Nutrition PodcastYoga for Runners with Dr. Theresa DeLorenzoIn today's episode, we chat all things yoga for runners with Dr. Theresa DeLorenzo.
Dr. DeLorenzo has been a Registered Dietitian (RD) since 2001. She received her Bachelor in Science in Food Science and Dietetics from the University of Rhode Island and her Master of Science and Doctorate of Clinical Nutrition from the University of Medicine and Dentistry of New Jersey. As owner and founder of Nutrition for Optimal Performance, Dr. DeLorenzo works with athletes to help them to make sure they are eating the correct proportion of macro and micro- nutrients to perform their best and provides 1:1 yo...2021-09-1738 minHolley Fueled Nutrition PodcastFall Race Season Series: The Best GearIn today's episode we chat all things gear related for your running goals.
Thank you Koala Clip for sponsoring today's episode! To save 10% off your order, use code FITCOOKIE at checkout at https://www.koalaclip.com
2021-09-1734 minHolley Fueled Nutrition PodcastUnderfueling and RED-S in Endurance Athletes with Jackson LongIn today's episode, I have the honor of chatting with Jackson Long about all things underfueling, RED-S, low energy availability, and plant based nutrition for endurance athletes. Jackson Long, MS is a SENr-accredited sports nutritionist, mountain athlete, and coach for junior athletes in Sun Valley, Idaho. He specializes in helping cyclists, runners, and skiers thrive on plant-based diets. To learn more, visit intheflownutrition.com or check out his podcast, In The Flow.
To apply to the waitlist for my Strong Running Academy group coaching program for runners, visit: https://docs.google.com/forms/d/e/1FAIpQLScO_9w9...2021-09-031h 06
The Running Explained Podcasts1/e34 Carbs, Glycogen, & Carb-Loading with Holley Samuel, RD, MEd, CPT (@fitcookienutrition)My guest this week is Sports Dietician Holley Samuel, MEd, RD, CPT (@fitcookienutrition) and we're talking about CARBS!!
How do carbs work in our body compared to other fuel sources?
Where do carb cravings come from?
What is glycogen & how do glycogen stores work?
Glycogen-depletion runs
Post-run refueling strategies
"Carb-Loading" in preparation for a long run or a race
Carbs & blood sugar
Considerations for runners with diabetes
"Healthy eating" masking disordered eating (orthorexia)
How to calculate YOUR carb needs as a runner!
Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at...2021-08-311h 11Holley Fueled Nutrition PodcastFit Cookie Crumbles: Strength Training for RunnersIn this episode of the Fit Cookie Crumbles series, we chat all things strength training for runners. You'll understand how strength training may benefit you as a runner, when to include it in your training and how, and some of my favorite exercises! Note that this podcast is meant for educational purposes only and does not constitute or replace medical or individualized advice from a professional.
For a limited time, use code PODCAST at checkout to save 10% on my Runner Roadmap Course.
For more info on my Strong Runner Academy small group coaching program, visit...2021-08-2032 minHolley Fueled Nutrition PodcastIntuitive Eating for Runners with Evelyn TriboleOn this episode, I have the honor of chatting with dietitian legend, Evelyn Tribole (@evelyntribole on Instagram). Evelyn is one of the co-authors of best-selling book, Intuitive Eating, and her body of work and continuing efforts as a key player in the field of dietetics has made an impact on so many lives, including my own. Evelyn is also an avid athlete, runner, surfer, and so much more. She discusses her background in running in the episode, such as her experience running in the first ever women's Olympic Marathon Trials for the USA and how runners can incorporate Intuitive...2021-08-0652 minHolley Fueled Nutrition PodcastFit Cookie Crumbles: Rest DaysIn today's episode we chat all things rest days for runners- why they should be included in your training, if you can do light activity on your rest days, and how rest should be incorporated into larger training cycles.
For more info on my Strong Runner Academy small group coaching program, visit https://www.fitcookienutrition.com (next group kicks off in August 2021)
Thank you to COROS Global for sponsoring today's episode. To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook.2021-07-2318 minHolley Fueled Nutrition PodcastWhat To Do if You're Injured with Dr. Clay SankeyIn this episode, I have the pleasure of chatting with Dr. Clay Sankey, who is a doctor of chiropractic medicine at his private practice TruMotion Therapy in Charlotte, NC. Clay is also an avid runner and cyclist, dad of two, and husband. In this episode, we talk about the role of a chiropractor for runners, how to not get injured, what to do if you feel an injury coming on, and all things strength training.
Thank you to COROS Global for sponsoring this episode! To be a part of the COROS community, follow @COROSGlobal on Facebook and I...2021-07-091h 03
The Rambling Runner Podcast#349 - Holley Samuel RD, CPT: Fueling Summer WorkoutsThe summer is in full effect and one thing that so many of us struggle with in this season is fueling properly. Whether it's nutrition or hydration, the summer months can provide several challenges. That is especially true for those of us who are preparing for a fall marathon by stacking up some serious long runs.
With that in mind, Holley Samuel RD, CPT is here to drop all sorts of knowledge on how to make sure we make the most of our summer running through proper fueling.
Holley is a registered dietitian with a BS in Dietetics from the...2021-07-0851 minHolley Fueled Nutrition PodcastFit Cookie Crumbles: Plant Based Eating for RunnersIn this mini episode of the Fit Cookie Crumbles series, we chat about plant based nutrition in runners- some considerations, if it's appropriate for runners, and how to optimize your health and performance!
To register for my FREE Fueling on the Run Training on 6/30/21 at 8pm ET (or to be sent the replay!) visit this link.
Thanks to InsideTracker for sponsoring today's episode! To save 25% on your next order with InsideTacker, visit https://www.insidetracker.com/fitcookie
Follow me on Instagram! @fitcookienutrition
References:
Rogerson, D. (2017). Vegan diets: practical advice...2021-06-2525 minHolley Fueled Nutrition PodcastTrail Running, Snowshoeing, Body Image, and Leaving Social Media with Sarah CanneyOn today's episode we chat with Sarah Canney. Sarah is a snow shoe runner, a trail and road runner, a self proclaimed "runpreneur," mom, wife, and so much more. She is the founder of Rise.Run.Retreat and enjoys connecting with others through the running community. We chat all things runpreneurship, including her recent decision to leave social media, her journey with running that includes recovery from 2 eating disorders, a lot of miles, and even a bronze medal at the Snow Shoe Running World Championships (!!!!).
To learn more about the Runner Roadmap Course, visit www.fitcookienutrition.com...2021-06-1149 minHolley Fueled Nutrition PodcastFit Cookie Crumbles: Long Run FuelingIn today's mini episode we cover long run fueling for all your half, full, and ultra marathon training needs!
Thank you to InsideTracker for sponsoring today's episode! For a limited time, Fit Cookie Nutrition subscribers get 25% off the entire InsideTracker store at www.insidetracker.com/fitcookie.
To apply to work with me 1:1, visit www.fitcookienutrition.com and set up your free discovery call!2021-05-2819 minHolley Fueled Nutrition PodcastVeganism, Sobriety, and BQ with Tommie RunzOn today's episode, we chat with Thomas Bailey, aka @Tommie_Runz on Instagram about his running journey. We discuss his history with running, his journey to becoming sober, and how he started practicing a vegan diet too. Tommie recently ran an incredible PR at the Glass City Marathon, and we have the opportunity to discuss this experience with him just 24 hours after the race! Tommie is the founder of Chip Time Running Apparel and the Run Eat Sleep Podcast and is an amazing contributor to our running community. Visit www.chiptimerunning.com and use code FITCOOKIE10 at checkout for 10% o...2021-05-141h 04
The RUN EAT SLEEP Show w/ Tommie RunzEp. 044 w/ Holley SamuelHad Holley Samuel, MEd, RD, CPT @fitcookienutrition back on the show to discuss nutrition.
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She gave some awesome tips on things to practice and think about adding to your diet (or your plate) to prepare to crush your running goals, reframing your thought process around eating, fueling and some do’s and dont’s!
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Be sure to follow Holley and hit her up if you think that same adjustments or guidance in the area of food could be of some assistance in running or just life in general!2021-04-3057 minHolley Fueled Nutrition PodcastFit Cookie Crumbles: Solving the Runners Trots DilemmaIn this mini episode, I discuss how to avoid GI distress on the run so you can avoid bathroom stops as much as possible during your runs!
Thank you to InsideTracker for sponsoring today's episode! For a limited time, Fit Cookie Nutrition subscribers get 25% off the entire InsideTracker store at www.insidetracker.com/fitcookie.
To learn more about working with me in my 1:1 nutrition and fitness coaching programs for runners like you, apply to work with me here and set up your free call!
Follow me on Instagram @fitcookienutrition https://www.instagram.com...2021-04-3014 minHolley Fueled Nutrition PodcastRunning Through Menopause with Dr. Stacy SimsIn today's episode, we dive into how to navigate menopause as a runner or endurance athlete of any level with Dr. Stacy Sims. Dr. Stacy Sims is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. She has studied female nutrition and training and the differences between the sexes for most of her life, and as a former professional athlete as well, is an amazing resource in the field.
Thank you to InsideTracker for sponsoring today's episode! For a limited time, Fit Cookie Nutrition subscribers get 25% off the en...2021-04-1659 minHolley Fueled Nutrition PodcastFit Cookie Crumbles: Intermittent Fasting To Get Faster?Check out this episode where we dive into Intermittent Fasting for runners and if it's a good idea!
To learn more about working with me in my 1:1 nutrition and fitness coaching programs for runners like you, apply to work with me here and set up your free call!
Check out the Runner Roadmap Course at: https://www.fitcookienutrition.com/roadmap and use code FCNPODCAST at checkout for 10% off.
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
References
https://www.ncbi.nlm.nih.gov/pmc/a...2021-04-0214 minHolley Fueled Nutrition PodcastRunning the World with Nick ButterIn this episode, I have the honor of chatting with ultra runner, Nick Butter, who is the first person EVER and world record holder to run a marathon in every country! That's 196 countries in 674 days, with the goal of raising substantial funds to support Prostate Cancer awareness, screening & research. We chatted about his Running the World adventures, his most recent adventure of running 100 marathons in 100 days through Italy, all things nutrition for these epic endeavors, and what's coming next!
"If I’m lucky enough to get to the point in life where I’m old and grey, chatt...2021-03-191h 04Holley Fueled Nutrition PodcastBody Image in Running with Allie KiefferIn this episode, I have the honor of chatting with pro runner, running coach, writer and innovator, body image activist, nutritionist, and dog mom, Allie Kieffer. We chat all about runner's identity, body image, self talk, social media, and the environment in the running space of today.
Check out my Runner Roadmap Course at: https://www.fitcookienutrition.com/roadmap and use code FCNPODCAST for 10% off
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/2021-03-0557 minHolley Fueled Nutrition PodcastNUTRITION FOR RUNNERS SERIES: HydrationIn today's episode in the Nutrition for Runners Series part 4, we are talking all things hydration for endurance athletes with Jeff Langenheim. Jeff is the Director of Business Development with Stage Hydration. He has a background in team sports primarily but recently became a runner and endurance athlete when COVID shut down the gyms. Jeff studied exercise physiology in college, have been a personal trainer and strength and conditioning coach in the past, and is a wealth of knowledge on the topic of hydration and endurance sports.
To learn more about working with me in my 1:1 nutrition...2021-02-1957 minHolley Fueled Nutrition PodcastNUTRITION FOR RUNNERS SERIES: SupplementsWelcome to the nutrition for runners series part 3! In this episode, I will be diving into how to pick a supplement for yourself. We're going to talk about how to know if you need a supplement, some key things to consider when searching for the right one for you, and how to assess quality and safety so you can be an informed consumer!
Thank you InsideTracker for sponsoring today's episode. To take advantage of their best deal of the year and take control of your health and wellness, use code GIFTFROMFITCOOKIE at checkout for $200 off their Ultimate...2021-01-2222 minHolley Fueled Nutrition PodcastNUTRITION FOR RUNNERS SERIES: MicronutrientsWelcome to the nutrition for runners series part 2! In this episode, I will be diving into micronutrients for runners. We're going to talk about what each micronutrients are of concern for runners, what they do for our bodies & performance, how to make sure you're getting enough of them, and where to find them in food or supplements.
Thank you InsideTracker for sponsoring today's episode. To take advantage of their best deal of the year and take control of your health and wellness, use code GIFTFROMFITCOOKIE at checkout for $200 off their Ultimate Plan at: https://www.insidetracker.com2020-12-1857 minHolley Fueled Nutrition PodcastNUTRITION FOR RUNNERS SERIES: MacrosWelcome to the nutrition for runners series! To kick off this series, I will be diving into macronutrients for runners. We're going to talk about what each macro is, what they do for our bodies & performance, how to use them, and where to find them in food.
Thank you InsideTracker for sponsoring today's episode. To take advantage of their best deal of the year and take control of your health and wellness, use code GIFTFROMFITCOOKIE at checkout for $200 off their Ultimate Plan at: https://www.insidetracker.com/qr/onboarding/
To learn more about working with m...2020-11-2742 minHolley Fueled Nutrition PodcastRunning Injuries: How to prevent them & what to do when they come up with Dr. Miranda Robles DPTRunning is an extremely high impact sport. Most runners will experience some level of injury at some point in their running careers because running takes a toll on the body- especially when we are not fueled or recovered properly for training. In today's episode, I chat with Dr. Miranda Robles DPT, who is a physical therapist with her own private practice, Wildflower PT & Wellness about all things running injuries. We discuss how to prevent running injuries from happening and steps to take when they do happen.
To learn more about working with me in my 1:1 nutrition and fi...2020-11-1350 minHolley Fueled Nutrition PodcastRunning & Hypothalamic Amenorrhea Part 2: Gut Health with Erin KenneyIn this podcast episode, my colleague, Erin Kenney and I dive even deeper into hypothalamic amenorrhea in runners- specifically, we discuss how HA can affect gut health, and how it's all tied together. Erin Kenney, MS, RD, LD, HCP, is a Registered Dietitian, Holistic Cannabis Practitioner, and Founder and President of Nutrition Rewired, a Boston-based company providing nutrition counseling, meal planning, and coaching to help individuals achieve optimal physical, mental health and wellbeing. She specializes in gut health, sports nutrition, and mental health, with personalized approaches to achieve and sustain optimal health.
She received her Bachelors of...2020-10-2858 minHolley Fueled Nutrition PodcastRunning & Hypothalamic Amenorrhea Part 1: Why your period went missing and how to get it backIn this episode, I discuss what hypothalamic amenorrhea (HA) is, 3 common misconceptions about period loss and HA, and what steps to take to get your period back to become a stronger, healthier runner for life. Stay tuned for part 2!
A huge part of optimizing your nutrition and supplementation to reach your goals is through testing your blood levels! Your blood tells a story on what is happening inside the body and is a great way to optimize your efforts. To get 20% off of Inside Tracker lab services, use code HOLLEY and shoot me a message if you w...2020-10-2131 minHolley Fueled Nutrition PodcastMeet an Inspiration for Starting My Running Career, Phil NicolosiIn this episode, we chat with a long-term mentor and friend of mine, Phil Nicolosi. Phil is a history and political science teacher and track and field coach at West Morris Central High School in Long Valley, NJ. Actually, he was my history and political science teacher in high school for three years! He is a father, husband, coach, and long time endurance athlete. We chat about the highs and lows of his athletic career, running for mental health, how he stays consistent with his training despite long commutes and time-consuming responsibilities along with life's curve balls, and his...2020-10-071h 28Holley Fueled Nutrition PodcastFrom Counting Calories to Fueling for Life with Mike and Kim LemoiIn this episode, I chat with two of my amazing former clients, Mike and Kim Lemoi, about their health and fitness journeys. From Mike doubting he'd ever run again due to injuries to completing a Tough Mudder and running 5-10 miles a day currently & Kim increasing her bone density and transforming her relationship with food through a shifted mindset, these are two VERY hard working and inspiring people. We dive into their "why" and how working together 1:1 in an individualized setting helped lead to their success. Through incredible consistency, dedication, and ditching the restrictive mindset, these two are capable...2020-09-2542 minHolley Fueled Nutrition PodcastTaking on the Virtual Boston Marathon Part 2 with Jill Granucci AndersonJill is back to recap her virtual Boston Marathon experience in this episode! We discuss how she felt during her taper and what she did to make sure she was well prepared for her race, what her fueling strategy looked like during the marathon, how she made a virtual marathon FUN and special as her first marathon experience, and how she is feeling the day after the race- spoiler alert, she is feeling great! Jill can't wait to do another marathon already and has certainly caught "the bug" when it comes to running!
To learn more about w...2020-09-1539 minHolley Fueled Nutrition PodcastTaking on the Virtual Boston Marathon Part 1 with Jill Granucci AndersonIn this episode, I chat with one of my clients in my 1:1 coaching program, Jill Granucci Anderson. Jill is about to run her first marathon, which will be the virtual Boston Marathon this weekend. She is going to be a part of history and will have the unique experience of running her first marathon in a virtual experience- the ultimate test of dedication and grit! In this episode, we discuss how Jill changed her eating habits and mindset around food, unlearned years of diet culture misinformation, and how she finally started to properly fuel her training. We discuss the...2020-09-0958 min
Real Soulutions PodcastBuilding Your Online Business As A Dietitian With Holley Samuel, RD, LDN, CPTThis week’s special guest is Holley Samuel, we will hear about her journey and explore all the different things when it comes to starting your own dietitian business. In this episode of Real Solutions: 02:51 – What is Holley’s story? 06:11 – What made Holley want to start her own business? 11:47 – What were Holley’s biggest hesitancies? 16:15 – What helped Holley decide to move forward? 20:46 – The setbacks of building her business area 25:11 – What is Holley focused on right now? 29:14 – What does Holley think is leading her to get most of her cl...2020-09-0248 minHolley Fueled Nutrition Podcast3 Mindset Tricks For Your Next Hard RunIn this episode I dive deep into 3 mindset tricks to help you crush your next athletic goal- whether that be a race or a hard training run. Running is an incredibly mental sport, and if all you do is train your legs- well then you're going to be in for a rough time at mile 20 of a marathon mentally when you get physically tired!
For more nutrition tips on fueling on the run, check out my Marathon Fueling Guide at https://www.fitcookienutrition.com/products
To learn more about working with me in my 1:1 nutrition a...2020-08-2137 minHolley Fueled Nutrition PodcastBirthday Marathon Recap: Fueling, Training, and Recovery StrategiesIn this episode of the podcast, I recap my birthday marathon! 26.2 Miles on my 26th birthday on July 26th... what a better way to celebrate when you're a marathoner! I discuss how I fueled and trained for this, what my fueling strategy looked like during the marathon, and how I am recovering post race! For more in-depth guidance on fueling strategies for marathoners, purchase and download my Marathon Fueling Guide over at https://www.fitcookienutrition.com/products. To learn more about working with me 1:1 for nutrition and fitness coaching, set up a free discovery call at https://secure.gethealthie...2020-07-3133 min
Holley Fueled Nutrition PodcastFrom “I’ll Never Run A Marathon” to 26.2 with Cate SmithIn this episode I chat with my friend, Cate Smith about her running journey. Cate is a social worker, mom of 2, wife, and badass runner who went from hating running to totally loving it over the course of her adult life. She recently broke 2 hours in the half marathon and completed her first 26.2 last fall while training at 4:00 in the morning to fit it all in. She is dedicated, passionate, and a 10/10 human being, and I am so lucky to know her and be a part of her running journey!2020-07-2440 min
Nutrition RewiredEp. 4- Exercise and Gut Health with Holley Samuel MEd, RD, CPTIn this Episode I am joined but fellow Sports Dietitian Holley Samuel where we discuss- How exercise can benefit or harm your digestion - Signs that your not properly fueling for exercise - How to train your gut - Pre workout, mid workout, and post workout nutrition guidelines
Where to find Erin:
Work 1:1 with her nutritionrewired.com
Purchase her gut healing guide: https://www.nutritionrewired.com/products/gut-healing-guide
IG: nutritionrewired
Where to find Holley:
Fit Cookie Nutrition LLC on Facebook:
https://www.facebook.com/fitcookienutrition/
www.fitcookienutrition.com
TikTok @fitcookie_nutrition
IG: fitcookienutrition2020-05-0652 min