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.

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

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

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 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/

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!

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_katzz Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit ⁠⁠⁠https://www.betterhelp.com/holleyfueled⁠⁠⁠ Check out my Online Learning Academy here for more nutrition education & support: ⁠⁠https://holleyfuelednutrition.thinkific.com/⁠ To save 15% on your Lagoon purchase visit https://www.lagoonsleep.com/holley & use code HOLLEY at checkout

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/holleyfueled Fueled Masterclass Membership & Masterclass library: https://holleyfuelednutrition.thinkific.com/bundles/fueled-membership To save 15% on your Lagoon purchase visit https://www.lagoonsleep.com/holley & use code HOLLEY at checkout

In this episode I continue the Supplement Myth Busting Series by diving into the research we have up til now on artificial dyes. Sources: PMID- 20884387, 22201895, 22864801, 15155391, 8179235, 17825405, 20551163. Thank you BetterHelp for sponsoring this episode! For 10% off your first month of therapy with BetterHelp, visit ⁠⁠https://www.betterhelp.com/holleyfueled⁠⁠ Check out my Online Learning Academy here for more nutrition education & support: ⁠https://holleyfuelednutrition.thinkific.com/⁠ Save 15% on your pillow from Lagoon using code HOLLEY at https://www.lagoonsleep.com/holley

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/⁠

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/⁠

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/⁠

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

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/⁠

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.

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

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.

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

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

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

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/⁠

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

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

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/

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

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.

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.

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

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.

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.

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

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.

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.