Fit Cookie Nutrition Podcast: Recent Episodes
Holley Samuel
Fit Cookie Nutrition podcast will provide you with nutrition knowledge for all things running, endurance sports, preventing injury and burnout and more. I’ll interview every day runners and athletes making it happen-just like you- and chatting about their experiences as a runner. We’ll chat about how nutrition and fueling impacts training, performance, and your overall health and adjustments you can make to be the best runner you can be! Want to learn more about working with me? Check out www.fitcookienutrition.com and follow my Instagram @fitcookienutrition to learn more!
In 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 rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
Thank you BetterHelp for sponsoring this episode of the podcast! To save 10% on your first month of therapy, visit www.betterhelp.com/holleyfueled
If you are looking for a strength program to support your running, check out mine: https://www.trainerize.me/checkout/holleyfuelednutrition/Holley.Samuel?planID=161892
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I continue the Supplement Myth Busting series by diving into the evidence behind tart cherry juice. I discuss if the claims are backed up by evidence, my recommendations, and key takeaways!
Sources PMID: 20459662, 19883392, 25983669
To join my Fall Group Coaching Program, check out www.holleyfuelednutrition.com/groupcoaching
Thank you Skratch Labs for sponsoring this episode of the show! To save 20% on your first purchase, visit www.skratchlabs.com/holleyfueled
Thank you Better Help for sponsoring this episode! To save 10% on your first month of therapy visit www.betterhelp.com/holleyfueled
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
On this Q&A style episode I provide a postpartum training update & answer the following questions from you:
- Do I still carb Load the same if I am in a larger body? What if my calculated amount is over 1,000g carb/day...
- Do runners overestimate how many calories they're burning during runs & should they eat these calories back?
- Can I lose weight & marathon train at the same time?
Thank you Skratch Labs for sponsoring this episode of the show! To save 20% on your first purchase, visit www.skratchlabs.com/HolleyFueled
Thank you Better help for sponsoring this episode of the show! To save 10% on your first month of therapy, visit www.betterhelp.com/holleyfueled
Check out my Pregnant Athlete Nutrition Crash Course program here.
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In 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 educator. She also worked as a teaching assistant at the University of New Hampshire and was the associate director of a local food magazine. She is Board Certified in Sports Dietetics and working toward her Diabetes Educator Certification. She was named Young Dietitian of the year from the NHAND in 2022.
To book a consult with Erika, check out: www.holleyfuelednutrition.com/nutrition-coaching
Thank you BetterHelp for sponsoring this episode of the show! To save 10% on your first month of therapy, visit www.betterhelp.com/holleyfueled
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
On this episode I chat with Alexis Wilbert PsyD about how to approach tough conversations about diet culture when you are working to navigate your relationship with food. Alexis is an avid runner, licensed clinical psychologist, and owner of her private practice where she helps athletes heal their relationship with food, navigate body image, and recovering from eating disorders. You can learn more about her work and services here.
Sources Discussed:
- https://www.feast-ed.org/
- https://www.nationaleatingdisorders.org/get-help/
- https://www.acadiahealthcare.com/programming-treatment/eating-disorders/
Thank you Skratch Labs for sponsoring this episode. To save 20% on your Skratch Labs purchase use code HOLLEYFUELED at checkout here.
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In today's episode I chat through my top 6 tips as a dietitian who's been an entrepreneur in private practice for the past 4.5 years, building a multi-six figure business in the process, for those of you looking to start or grow your private practice.
Thank you Skratch Labs for sponsoring this episode of the show! To save 20% off your first order, use code HOLLEYFUELED at checkout here.
Need support? Don't do entrepreneurship alone! Schedule a Pick My Brain session here.
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In this episode I chat with Meghann Featherstun RD, CSSD about her experience completing all 6 Abbott Marathon World Majors over the course of 18 months and dive into her tried and true nutrition tips for traveling to international races.
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I chat with Dr. Carla DiGirolamo MD, MSCP about how various hormonal birth control methods work, things to consider when starting/stopping hormonal contraception, impact on performance, and how things to consider for those struggling with low energy availavility (LEA) and relative energy deficiency in sport (RED-S). Dr. DiGirolamo is a Board Certified Reproductive Endocrinologist who specializes in women's performance. She is also a Menopause Society Certified Menopause Practitioner, CrossFit Level 1 Trainer, & Certified Nutrition Coach.
IOC Consensus Statement on RED-S: https://bjsm.bmj.com/content/58/3/e4https://bjsm.bmj.com/content/58/3/e4
Where to find Dr. Carla DiGirolamo:
Website: www.drcarlad.com
email: DrCarla.DiGirolamo@gmail.com
blogs: www.athleticaging.blog, www.performanceedge.blog
instagram: www.instagram.com/dr_carla_d
Thank you Skratch Labs for sponsoring this episode of the show! To save 20% off your first order, use code HOLLEYFUELED at checkout here.
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
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I continue the Supplement Myth Busting series diving into the research done on branched chain amino acid & protein powder supplements.
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
Studies: PMID: 28852372, 36235655
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In this Q&A I give a postpartum training update and answer listener questions of: how to taper your strength training during a half or full marathon taper & how to adjust your nutrition to build muscle mass while running all the miles. Thank you BetterHelp for sponsoring this episode of the show! To save 10% on your first month of therapy, visit https://www.betterhelp.com/holleyfueledFueled Masterclass Membership & Masterclass library: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode we dive into some of the questions answered as a part of my Fueled Masterclass Membership monthly Q&A including:
- How to make my GI distress in the humidity disappear!!! It doesn’t happen at any other time of the year
- Even after long runs and working out is anyone having trouble staying asleep?
- If you take an iron supplement, how important is it to take it on an empty stomach? I take it most morning on an empty stomach, but occasionally I forget. Better take take in close proximity to food or skip for a day?
- Are foods like poptarts and cheezits okay for carb loading or should you find better alternatives?
- Why the extra heavy sweaters are a higher risk for low iron?
- Obviously based on all you shared, this will vary for everyone…but if you have a runner with persistent iron deficiency, how long do you typically recommend cutting back their mileage vs not running at all while they are supplementing/increasing intake in their diet? Is it based on lab response?
- Do you recommend skipping a run for at least 1 day prior to labs because of the hemolysis?
To check out my list of masterclasses & join the Fueled Masterclass Membership to get your questions answered on the next live Q&A, check it out here.
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
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I discuss how to know if you should stop logging & weighing your food and the steps to take to stop when it is no longer serving you.
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
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I continue the Supplement Myth Busting series diving into the research done on colostrum supplementation in athletes.
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
Studies: PMID: 24059806, 34836054, 35745242, 31168590, 34073917
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In this episode I dive into Intermittent Fasting for runners and if it's a good idea!
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/References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10780856/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/https://pubmed.ncbi.nlm.nih.gov/31283627/ https://bmjopensem.bmj.com/content/bmjosem/8/1/e001206.full.pdf https://pubmed.ncbi.nlm.nih.gov/32408718/
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In 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_katzzThank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueledCheck 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 code HOLLEY at checkout --- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In 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/holleyfueledFueled Masterclass Membership & Masterclass library: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membershipTo save 15% on your Lagoon purchase visit https://www.lagoonsleep.com/holley & use code HOLLEY at checkout --- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
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/holleyfueledCheck 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/holley--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I discuss how to ditch the scale, how to stop weighing yourself, and steps to do this successfully. I also discuss my own journey with the scale & how this positively impacted my running along with taking experience from previous jobs where I DID encourage weighing oneself & weighed my clients at appointments (and why I don't do that anymore).
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/
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode, I continue the Supplement Myth Busting Series by covering popular immune boosting supplement brands and their ingredients like Airborne, Emergen-C, NUUN Immunity, and more! I also cover what I DO recommend to support your immune system, prevent you from getting sick as often, and what to do nutritionally/supplement wise when you do get sick.
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/
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
On this episode, which I am pulling from the vaults from 2021, 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 Eating Principles into their fueling strategy.
Books to improve your relationship with food:
- Intuitive Eating by Evelyn Tribole and Elyse Resch (make sure you check out the workbook too!)
- Body Respect by Lindo Bacon
- Sick Enough by Jennifer Gaudiani
- Nourish by Heidi Schauster
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/
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I recap the most epic "finish line" I've crossed so far-the birth of my son, Owen! This is a non-traditional bonus episode for those who love listening to birth stories. Thank you BetterHelp for sponsoring this episode. For 10% off your first month of therapy, visit https://www.betterhelp.com/holleyfueled--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In today's episode I dive into the research on ketone supplements and if they can enhance performance in athletes along with if you should consider the ketogenic diet as an athlete.
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/
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I recap my experience with running & fitness during pregnancy- the highs (completing two half marathons), the lows (being put on pelvic rest for a few months at the beginning), and everything in between!
Thank you BetterHelp for sponsoring this episode of the podcast! To save 10% off your first month of therapy, visit https://www.betterhelp.com/holleyfueled
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I dive into how I help all clients throughout my programs set themselves up for success when it comes to building a solid foundation in their nutrition. In a world where restrictive diets, fads, and crazy nutrition strategies rule, I find most people- especially athletes- need to go back to the basics.
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
To check out the Runner Roadmap Course visit https://www.holleyfuelednutrition.com/roadmap and use code PODCAST10 at checkout for 10% off.
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I continue the Supplement Myth Busting Series & discuss beets, beet root juice, and beet powder supplements. Are they worth the hype? Do they have performance benefits? Who should NOT take them and more!
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Fueled Up Membership & Gut Health Masterclass: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I share my journey to becoming a RD (dietitian), personal trainer, CEO, and certified specialist in sports dietetics (CSSD). I share my career experience in various jobs leading up to where I am today so far like dietetic internship woes and wins, bariatric surgery, diabetes education, weight management and how I eventually got into the eating disorder and sports nutrition field that I love so much today. I share tips on how to study for the RD and CSSD boards exams & how to not let intimidation and fear stop you from grabbing the bull by the horns and living out your dreams.
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode of the podcast I chatted with Tricia DeNardis, DPT of @burpeesandburpcloths about current recommendations and guidelines for exercise during pregnancy including debunking some myths that have been circulating in the prenatal world that can confuse some pregnant athletes. Do you need to keep your heart rate below 140? Do you need to not lift anything over 20lbs? Should you really just "do what you've always done" pre pregnancy during pregnancy? Does exercise cause miscarriage? How should we modify certain movements in later trimesters? What can you do about certain aches and pains that arise during pregnancy? What should runners consider specifically? And so much more!
Check out my Online Learning Academy & all the resources I have to offer (use code PODCAST10 for 10% off the Runner Roadmap Course): https://holleyfuelednutrition.thinkific.com/
ACOG Guidelines referenced: https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I bust the myth that women shouldn't carb load & dive into the research on this topic along with my clinical experience working with hundreds of female runners.
Sources referenced: PMID- 26920240, 10846030, 11408434, 12716874, 29444266
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/
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I chat with Ashley Child PharmD, BCACP of Beautiful Storm Healing about her experience navigating grief & tips for helping others experiencing grief and loss. Follow Ashley & her work at @beautifulstormhealing.
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Fueled Up Membership & All Masterclasses: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
Continuing the Supplement Myth Busting Series, I dive into caffeine, coffee, tea, chocolate, and pre-workout supplements today. We cover what caffeine is and what it does, potential pros and cons, if I recommend it, dosing for performance benefits, supplements, and more!
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Fueled Up Membership & Gut Health Masterclass: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I chat with my friend and colleague McKenzie Caldwell MPH, RDN (@fertility.prenatal.dietitian) about key things to consider & ways to overcome common challenges preconception, and throughout the 3 trimesters of pregnancy. McKenzie is a registered dietitian who specializes in nutrition for fertility & pregnancy with a weight inclusive lens. Check out McKenzie and her resources at https://www.feedyourzest.com/
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
To check out my online learning academy for runners, visit: https://holleyfuelednutrition.thinkific.com/
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
Continuing the Supplement Myth Busting Series, I review the most popular and frequently asked about sports drinks and electrolyte products on the marker, including but not limited to: Gatorade, Powerade, Pedialyte, Skratch, LMNT, UCAN, Liquid IV, Maurten, Tailwind, 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 carry, texture and flavor notes, and more!
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
--- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I chatted with my colleague Dr. Kim Schwabenbauer RD, CSSD about what nutrition looks like for NFL football players on the Steelers! We discussed her role as the sports dietitian for an NFL team, common challenges players face when it comes to nutrition, body image, body composition, and more.
To check out the Runner Roadmap Course visit https://www.holleyfuelednutrition.com/roadmap and use code PODCAST10 at checkout for 10% off.
Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode of the pod, I give you a little life update- I am pregnant! We are expecting our first baby in Jan 2024 & are super excited. There have been some ups and downs along the way & I wanted to talk about some things that don't get talked about enough when it comes to pregnancy in the hopes that if you are, have been, or want to be pregnant, you feel less alone!
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In 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 BetterHelp, visit https://www.betterhelp.com/holleyfueled
Thank you Goodr for sponsoring this episode! For free shipping on your next purchase, visit: https://www.goodr.com/HOLLEY
To enroll in my Strong Runner Academy Group Coaching Program, visit this link.
Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I had the pleasure of chatting with Rachel Egan RN, PMHNP-BC about body image, why it's significant, and how it can impact your health and performance as an endurance athlete. Rachel D. Egan, RN, PMHNP-BC, (she/her) is a nurse practitioner trained to treat mental health disorders in clients of all ages. Rachel specializes in the treatment of eating disorders, ADHD, and PTSD and works with clients with numerous other diagnoses including anxiety and depression. Currently, Rachel primarily offers medication management and is co-leading an upcoming group this fall for athletes working through disordered eating and body image concerns at her private practice Harborside Psychiatrics in MA.
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
To enroll in my Strong Runner Academy Group Coaching Program, visit this link.
Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I continue the Supplement Myth Busting series and cover creatine. Creatine supplements have been around for a while- I cover what creatine is, what it does (or rather what it has been claimed to do), pros/cons of creatine supplementation, how to supplement & dosing, who supplementation may benefit most and who it may not be a good idea for, and so much more!
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I had the pleasure of speaking with Martinus Evans, who is the founder of the Slow AF Run Club, author of Slow AF Run Club: the ultimate guide for anyone who wants to run, running coach, and activist. We chatted about his running story, how to make running a more inclusive sport, why diet culture and elitist running culture send the wrong messages to create a welcoming, health promoting environment for runners of all levels, and some tips to get started as a beginner runner too.
Follow Martinus:
@runslowaf
@300poundsandrunning
Check out The Slow AF Run Club Book: https://slowafrunclub.com/preorder/
Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit https://www.betterhelp.com/holleyfueled
To check out the Runner Roadmap Course visit https://www.holleyfuelednutrition.com/roadmap and use code PODCAST10 at checkout for 10% off.
Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support
In this episode I chat with Baz Moffat of The Well HQ about pelvic health, pelvic floor, and why you should care about it especially if you are an athlete with a pelvis. Baz is a former professional rower for team Great Britain, women's health advocate, personal trainer & coach, and coauthor of The Female Body Bible.
Check out her resources: https://www.thewell-hq.com/
Order The Female Body Bible: https://www.amazon.co.uk/Female-Body-Bible-Revolution-Fitness/dp/1787636194/
To check out the Runner Roadmap Course visit https://www.holleyfuelednutrition.com/roadmap and use code PODCAST10 at checkout for 10% off.
In 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/
In 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! To save 20% off your Skratch Labs purchase, visit: https://www.skratchlabs.com/holley20 and use code HOLLEY20 at checkout.
To learn more about my Off Season Course: https://holleyfuelednutrition.thinkific.com/courses/off-season
To learn more about my Runner Roadmap Course: https://holleyfuelednutrition.thinkific.com/courses/-runner-roadmap-course
To learn more about the Strength Training Programs: https://www.trainerize.me/checkout/holleyfuelednutrition/Holley.Samuel?planID=161892
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/bundles/fueled-membership
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/bundles/fueled-membership
Check out my Runner Roadmap Course: https://www.holleyfuelednutrition.com/roadmap
Link to my race day outfit: https://liketk.it/47hwC
Strength Training Plans for runners: https://www.trainerize.me/checkout/holleyfuelednutrition/Holley.Samuel?planID=161892
Marathon Training Plans: https://holleyfuelednutrition.com/products/marathon-training-plan-bundle
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.
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.
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 here: https://holleyfuelednutrition.com/products
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.
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 Championships in Bulgaria in 2016. Kim uses cross training as an integral part of her own training, which has allowed for her to compete at a very high level and have more longevity in the sport of running, and also helps other runners she coaches incorporate cross training into their training plans.
Thank you GOODR for sponsoring this episode! For free shipping on your next GOODR purchase, visit www.goodr.com/HOLLEY
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
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 InsideTracker purchase, visit https://www.insidetracker.com/holley20.
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
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.
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
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.
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 Off Season program starting Nov 30th: https://buy.stripe.com/5kAcPcgUS92Saje7sB
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!
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 favorite sports nutrition products to fuel your training.
Sources referenced:
Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes' Performance: A Narrative Review. Int J Environ Res Public Health. 2021 Feb 9;18(4):1667. doi: 10.3390/ijerph18041667. PMID: 33572406; PMCID: PMC7916245.
Holtzman B, Ackerman KE. Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Med. 2021 Sep;51(Suppl 1):43-57. doi: 10.1007/s40279-021-01508-8. Epub 2021 Sep 13. PMID: 34515972; PMCID: PMC8566643.
McNulty, K.L., Elliott-Sale, K.J., Dolan, E. et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Med 50, 1813–1827 (2020). https://doi.org/10.1007/s40279-020-01319-3
Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8
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 thatthe primary goal of nutrition coaching should be to support our bodies in all of the things we ask of them. From the daily family tasks to the once-in-a-lifetime competitions. From a camping trip with friends to a strength-building journey in the gym. A lifetime of health begins & ends with the nutritional foundation we give our bodies.
Thank you to The Feed for sponsoring this episode of the show! For $80 in store credit, use this link.
To learn more about my Strong Runner Academy Group Coaching program, visit https://www.holleyfuelednutrition.com/groupcoaching.
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-course
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
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 loading in addition to manual techniques to help you take an active role in your recovery. Dr. DeGeorge’s goal is to get you back in the gym, on the roads, on the mountain, or in the water stronger than ever.
Thank you to The Feed for sponsoring this episode of the show! For $80 in store credit, use this link.
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 ground up? My Runner Roadmap Course is open for enrollment until 9/1/2022! Check it out here.
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 is open for enrollment! Check it out here.
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 favorite sports nutrition products to fuel your training.
Janoah would also like to offer listeners a 15% off discount on his Meditation Course- use code MAVERICK15 at checkout for 15% off: https://www.mindmaverick.com.au/pages/maverick-meditation
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, Planos Nutrition, they go beyond nutrition and build a customized and personalized blueprint for your health goals based on your lifestyle. No intense food restrictions required. They set you up to see lasting results by helping you build healthy habits, a strong mindset, and give you a personalized nutrition program that will work for you and not against you. To apply for the Philadelphia Marathon Weekend Training & Nutrition group coaching program, visit: https://forms.gle/VYDtAQ2CVxK5o3J27 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.
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 thefeed.com.
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, visit https://www.fitcookienutrition.com/groupcoaching.
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 micronutrients, including RBC magnesium and serum magnesium.
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 more about my coaching program, visit https://www.fitcookienutrition.com/groupcoaching
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/fitcookie (or use code FITCOOKIENUTRITION at checkout).
To check out my Runner Roadmap Course, visit https://www.fitcookienutrition.com/groupcoaching while it is open for enrollment!
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
In 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/hsamuel
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 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).
In 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 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).
In 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 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).
In 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).
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).
What is a registered dietitian blog post: https://www.athlosrunning.com/post/what-is-a-registered-dietitian
Pick my brain session for dietitians and nutrition students: https://www.fitcookienutrition.com/work-with-me
In 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 your watch and the accessory to your cart and use code at checkout).
In 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 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 & fine tune your nutrition to support your overall health and performance while it's open for a limited time, visit: https://www.fitcookienutrition.com/roadmap
In 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 code at checkout).
To enroll in my Strong Runner Strength Program, visit: https://www.trainerize.me/checkout/fitcookienutrition/Holley.Samuel?planID=161892
Follow me on Instagram @fitcookienutrition
In 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 enroll in my Strong Runner Strength Program, visit: https://www.trainerize.me/checkout/fitcookienutrition/Holley.Samuel?planID=161892
Follow me on Instagram @fitcookienutrition
In 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=161892
Follow me on Instagram @fitcookienutrition
In 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 found a way to channel this passion for running into developing an online platform to help others overcome the early entry hurdles that plague many new and intermediate runners.
Seth works in occupational therapy with the geriatric population helping people maintain the highest level of independence and function. He's father to a wonderful five-year-old girl, from which he draws much of his inspiration, and he's been quoted saying his wife is "the captain of the ship."
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 apply for more information on my Strong Runner Academy Group Coaching program, visit: https://docs.google.com/forms/d/e/1FAIpQLSdZt2RO7oRPNwGz_alLXachbUeghap4sp6Inpve8bqnC3oXVQ/viewform
In 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 use code PODCAST at checkout for 10% off.
To get started in my Strong Runner Strength Program, visit https://www.trainerize.me/profile/fitcookienutrition/?planID=161892
In 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.insidetracker.com/fitcookie
Fullscript dispensary for dietitian approved supplements: https://us.fullscript.com/welcome/hsamuel for 10% off
Grayson 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 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).
Follow me on Instagram: @fitcookienutrition
In 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 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
Follow me on Instagram @fitcookienutrition
In 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/?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
Follow me on Instagram @fitcookienutrition
Fullscript dispensary: https://us.fullscript.com/welcome/hsamuel
In 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.
In 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.
In 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.fitcookienutrition.com/roadmap and use code PODCASTfor 10% off at checkout.
In 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
In 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 yoga therapy to work through anxiety and any pain they may have. She also helps athletes come up with a race week nutrition and hydration plan to feel and race as good as possible. In addition, Dr. DeLorenzo has a Journey into Positive Body Image Program for individuals struggling with their mind/ body relationship. She helps them through nutrition counseling and yoga therapy to improve this relationship and to develop a healthier mindset.
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 enroll in my Runner Roadmap Course, visit: https://fitcookiefoundations.thinkific.com/courses/fit-cookie-runner-roadmap
To apply to the Strong Runner Academy group coaching program, visit: https://www.fitcookienutrition.com (next group kicks off in October!)
In 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_9w9zpBsVbm51zpuc3InvZGW7KyHBBc4q77OFTNQ4t6sSw/viewform
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook.
In 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 https://www.fitcookienutrition.com (next group kicks off in October 2021)
Thank you to COROS Global for sponsoring today's episode. To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook.
On 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 Eating Principles into their fueling strategy.
Books to improve your relationship with food:
Intuitive Eating by Evelyn Tribole and Elyse Resch (make sure you check out the workbook too!)
Body Respect by Lindo Bacon
Sick Enough by Jennifer Gaudiani
Nourish by Heidi Schauster
To apply to the waitlist for my 1:1 coaching program for runners, visit:https://docs.google.com/forms/d/e/1FAIpQLScO_9w9zpBsVbm51zpuc3InvZGW7KyHBBc4q77OFTNQ4t6sSw/viewform
Thank you to COROS Global for sponsoring today's episode! To become part of the COROS community, follow @COROSGlobal on Instagram and Facebook.
In 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.
In 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 Instagram.
To apply to join the Strong Runner Academy, visit www.fitcookienutrition.com - next group kicks off in August 2021!
In 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 for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. https://doi.org/10.1186/s12970-017-0192-9
Nutritional Considerations for the Female Vegan Athlete (Schoenfeld, M. August 2020)
Nebl, J., Haufe, S., Eigendorf, J., Wasserfurth, P., Tegtbur, U., & Hahn, A. (2019). Exercise capacity of vegan, lacto-ovo-vegetarian and omnivorous recreational runners. J Int Soc Sports Nutr 16, 23. https://doi.org/10.1186/s12970-019-0289-4.
On 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/roadmap to enroll. Use code FCNPODCAST at checkout to save 10% off.
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.
Follow me on Instagram @fitcookienutrition www.instagram.com/fitcookienutrition
In 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!
On 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% off your order.
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!
Follow me on Instagram @fitcookienutrition
In 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/fitcookienutrition/
Download my FREE Fueling on the Run Guide here.
In 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 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!
Follow me on Instagram @fitcookienutrition
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/articles/PMC4112140/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/
https://pubmed.ncbi.nlm.nih.gov/31283627/
In 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, chatting with my grandchildren, I want to know I’ve explored every inch of the planet. I want to have exhausted every ounce of my potential, challenged myself beyond comprehension and leave the planet knowing I did everything in my power to make the best use of my time; to love, to work hard, and to spend as little time as possible in the so called comfort zone. I believe that it’s the crazy things, the things that no one else is doing, and the things that we’re afraid to do… which are exactly the things that leave a positive mark on the world." - Nick Butter
Check out the Runner Roadmap Course at: https://www.fitcookienutrition.com/roadmap and use code FCNPODCAST for 10% off at checkout
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
In 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/
In 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 and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Check out the Runner Roadmap Course at: https://www.fitcookienutrition.com/roadmap
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
Check out Stage Hydration @stagehydration https://www.instagram.com/stagehydration or visit www.stagehydration.com
Welcome 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 Plan at: https://www.insidetracker.com
For 10% off my Runner Roadmap Course use code FCNPODCAST at checkout: https://www.fitcookienutrition.com/roadmap
Shop my Fullscript dispensary store for all my favorite supplement brands: https://us.fullscript.com/protocols/hsamuel-welcome-protocol
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
Welcome 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.com
To learn more about working with me in my 1:1 nutrition and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
Welcome 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 me in my 1:1 nutrition and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
Running 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 fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
To learn more about InsideTracker's BEST deal of the year: https://www.insidetracker.com/qr/onboarding/
In 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 Science in Human Nutrition at the University of New Hampshire, her Masters degree in Nutrition Science at Framingham State University, and completed her dietetic internship at Simmons University. She is very passionate about identifying the root cause of illness with a recognition of the inextricable link between the gut and health and wellbeing.
She is the author of “Rewire Your Gut”, a specialized cookbook and informational guide with recipes and meal planning designed to reset and heal the gut.In addition to coaching individuals, Erin presents workshops and seminars throughout the country and has been featured on podcasts and radio shows focused on gut health, CBD, and overall wellness.
To learn more about working with me in my 1:1 nutrition and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
In 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 would like to collaborate regarding your results and future goals through 1:1 coaching!
Resources mentioned:
No Period Now What- Dr. Ricola Rinaldi
Roar- Dr. Stacy Sims
Overcoming Amenorrhea: Get Your Period Back Get Your Life Back- Tina Muir
To learn more about working with me in my 1:1 nutrition and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
In 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 philosophy as an extremely successful running coach for young athletes.
In 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 of amazing things.
To learn more about working with me in my 1:1 nutrition and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
Jill 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 working with me in my 1:1 nutrition and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
In 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 highs and lows of marathon training, her fueling strategy for her long runs and her race, and how this Boston Marathon training cycle differed from earlier this year. We will catch up with Jill for Part 2 after she completes her race!
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 and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Check out my Busy Bee Cookbook and Meal Prep Guide & Marathon Fueling Guide https://www.fitcookienutrition.com/products
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
In 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 and fitness coaching programs for runners like you, schedule your free discovery call at https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=284931
Holley Samuel is a registered dietitian and certified personal trainer with a virtual 1:1 coaching business Fit Cookie Nutrition LLC.
Check out my website https://www.fitcookienutrition.com/
Follow me on Instagram @fitcookienutrition https://www.instagram.com/fitcookienutrition/
In 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.com/appointments/embed_appt?dietitian_id=284931.
Holley Samuel is a registered dietitian and certified personal trainer with a virtual 1:1 coaching business Fit Cookie Nutrition LLC.
Check out my website: https://www.fitcookienutrition.com/
Follow me on instagram: @fitcookienutrition
In 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!