In this episode we cover melatonin: the research on if it is a supplement worth taking, who it is NOT a good idea for, proper sleep hygiene, and more! 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. Want to join my FUELED UP Masterclass Membership and get access to all my past, present, and future masterclasses? Check it out here: https://holleyfuelednutrition.thinkific.com/...
May 05, 2023•29 min•Season 3Ep. 7
In 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/bund...
Apr 21, 2023•2 hr 1 min•Season 3Ep. 8
In this episode, we re-visit an episode from the Fall Race Series back in 2021 & revamp it for spring race season. We cover taper nutrition, how to adjust your nutrition during your taper, carb loading for your race, what NOT to do, and more. Check out my Runner Roadmap Course: https://www.holleyfuelednutrition.com/roadmap 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....
Apr 07, 2023•28 min•Season 3Ep. 7
In this episode, I cover artificial sweeteners & other natural non-nutritive sweeteners like stevia. Are they safe to consume and how much? What even are they and how are they made? I also cover recent research findings (such as the newer 2023 study on erythritol) & what I tell my clients too. 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....
Mar 24, 2023•56 min•Season 3Ep. 6
In 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 ...
Mar 10, 2023•1 hr 4 min•Season 3Ep. 5
In 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....
Feb 24, 2023•32 min•Season 3Ep. 4
In 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 Champi...
Feb 10, 2023•1 hr 1 min•Season 3Ep. 3
In this episode, we kick off the supplement myth busting series with collagen! Do you need to take collagen? What even is collagen? What does the research say and is it safe? To purchase supplements from a dietitian approved source, visit Fullscript: https://us.fullscript.com/welcome/hsamuel?signup_source=shareable_protocol&source=shareable_protocol&source_record=VHJlYXRtZW50UGxhblRlbXBsYXRlLTc2MzQw
Jan 27, 2023•27 min•Season 3Ep. 2
In this episode I chat all things sleep with Dr. Amy Bender, who is a sleep scientist. Dr. Bender is currently Director of Clinical Sleep Science at Cerebra Medical and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She is passionate about translating sleep science for others to understand, especially those involved in sport, so that they can take action to improve their sleep. Thank you InsideTracker for sponsoring this episode of the podcast. For 20% off your Insid...
Jan 13, 2023•56 min•Season 3Ep. 1
In this episode I dive into one of the recommendations I make all the time to my clients if they want to sleep better, improve their energy levels, avoid afternoon and evening binges, and decrease nausea and GI issues- having food and water before they have their morning caffeine. Thank you to InsideTracker for sponsoring this episode of the podcast. For 20% off your purchase, visit: https://info.insidetracker.com/holley20
Dec 30, 2022•20 min•Season 2Ep. 29
On this episode of the podcast, I got to chat with Kristy Baumann (aka, @marathon.nutritionist) and Michelle Baxter (aka, @therunnersplate), 2 sisters, about their experiences running under 3 hours in the marathon at CIM this year. We chat about some of the similarities and differences in their training and fueling strategies and their mindsets leading up to CIM this year where they both broke 3 hours in the marathon.
Dec 16, 2022•1 hr 6 min•Season 2Ep. 28
In this episode of the podcast I chat with Alex Weissner of Brunch Running & the Behind the Sweat podcast. We had a great conversation discussing what to do if you're in a running funk, how to make running more fun, and also how to build a supportive, welcoming community as runners. Thank you to InsideTracker for sponsoring this episode of the podcast. For 20% off your purchase, visit: https://info.insidetracker.com/holley20...
Dec 02, 2022•58 min•Season 2Ep. 27
On this solo episode I chat about things I wish I had known for my first half and full marathons & also what I learned from those experiences. I cover three different categories: nutrition and fueling, training, and mindset. Thank you InsideTracker for sponsoring this episode of the podcast! For 20% off your purchase visit https://info.insidetracker.com/holley20 use code HOLLEY20 at checkout.
Nov 18, 2022•51 min•Season 2Ep. 27
In this episode of the podcast, I recap my most recent half marathon race at the Seacoast Half Marathon in Portsmouth, NH. I was excited to achieve a personal best at this race (1:33) despite having some rough patches, finish strong, win my age group, crush my fuel plan, and be inspired by other runners. Thank you InsideTracker for sponsoring this episode of the podcast! For 20% off your purchase, visit https://info.insidetracker.com/holley20 and use code HOLLEY20 at checkout. To sign up for my ...
Nov 04, 2022•1 hr 9 min•Season 2Ep. 26
In this podcast episode I had the pleasure of chatting with the man, the myth, the legend: Claus-Henning Schulke, aka, "Bottle Claus." We chat all about his experience helping Eliud Kipchoge at aid stations during his World Record at the 2022 Berlin Marathon. How fast did he have to ride his bike between aid stations? What happens if Kipchoge drops a bottle? Did they get to practice? And how did Claus an Kipchoge first meet? I hope you love this episode as much as I loved recording it!...
Oct 10, 2022•50 min•Season 2Ep. 25
In this episode of the pod, I chat with Dr. Alyssa Olenick (@doclyssfitness on social media) about how your menstrual cycle does or doesn't affect your potential performance as an athlete. We dive into the phases of the menstrual cycle, current data we have regarding female physiology and performance, and how to approach this so you can perform well at *any* time of the month. Thank you The Feed for sponsoring this episode of the podcast! For $80 in store credit, visit this link to try all your ...
Oct 07, 2022•1 hr 22 min•Season 2Ep. 24
On today's episode we discuss how underfueling and chronically being nutrient depleted affects gut health. Many of us think GI distress has more to do with what we ate, but in reality it can be more about what we didn't eat! Kirsten Screen is a fellow runner, lifter, dietitian and entrepreneur (you may know her as @screennutrition on social media). Kirsten believes that the primary goal of nutrition coaching should be to support our bodies in all of the things we ask of them. From the daily fami...
Sep 30, 2022•54 min•Season 2Ep. 23
Ever have a race where you followed your nutrition plan to a tee, but still had GI issues that you never had in training? Me too... that's why I created this episode! Thank you The Feed for sponsoring this episode of the Fit Cookie Nutrition Podcast! For $80 in store credit, visit this link and make an account to try all your favorite sports nutrition products to fuel your training. To enroll in my Fuel Your Run Mini Course: https://holleyfuelednutrition.thinkific.com/courses/fuel-your-run-mini-...
Sep 29, 2022•42 min•Season 2Ep. 25
I 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
Sep 23, 2022•5 min•Season 2Ep. 24
In 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 ...
Sep 09, 2022•58 min•Season 2Ep. 22
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 st...
Aug 26, 2022•1 hr 2 min•Season 2Ep. 21
In 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...
Aug 19, 2022•41 min•Season 2Ep. 20
In 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 f...
Aug 05, 2022•58 min•Season 2Ep. 19
In 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, Plano...
Jul 22, 2022•1 hr 3 min•Season 2Ep. 18
In 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...
Jul 08, 2022•19 min•Season 2Ep. 17
In 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, visi...
Jun 24, 2022•1 hr 8 min•Season 2Ep. 16
In 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 mi...
Jun 17, 2022•32 min•Season 2Ep. 13
In 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 mo...
Jun 03, 2022•40 min•Season 2Ep. 14
In 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/fitc...
May 27, 2022•1 hr 3 min•Season 2Ep. 12
In 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/hsamuel...
May 20, 2022•32 min•Season 2Ep. 12
