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 that the primary goal of nutrition coaching should be to support our bodies in all of the things we ask of them. From the daily 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