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PODCAST

Holley Fueled Nutrition Podcast

Holley Fueled 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

health & fitness nutrition

All Episodes

00:50:58

Things I Wish I Had Known for my First Marathon

Holley Fueled Nutrition Podcast ·

2022/11/18

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. --- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support

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01:08:36

Seacoast Half Marathon PR Recap

Holley Fueled Nutrition Podcast ·

2022/11/04

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

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00:49:53

Kipchoge's Bottle Man: Claus-Henning Schulke "Bottle...

Holley Fueled Nutrition Podcast ·

2022/10/10

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! ---

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01:21:56

Your Menstrual Cycle & Performance with Dr. Alyssa...

Holley Fueled Nutrition Podcast ·

2022/10/07

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

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00:53:44

Underfueling & GI Distress with Kirsten Screen MPH,...

Holley Fueled Nutrition Podcast ·

2022/09/30

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 tosupport our bodies in all of the things we ask of them. From the daily family

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00:42:23

When Your Race Fuel Plan Doesn't Go To Plan

Holley Fueled Nutrition Podcast ·

2022/09/29

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:

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00:04:52

New Name & Some Updates

Holley Fueled Nutrition Podcast ·

2022/09/23

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 --- Support this podcast: https://podcasters.spotify.com/pod/show/holleyfuelednutrition/support

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00:57:32

All About Stress Fractures with Dr. Regi DeGeorges

Holley Fueled Nutrition Podcast ·

2022/09/09

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

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01:01:45

Training for Multi-Stage Races like Dopey & Ragnar...

Holley Fueled Nutrition Podcast ·

2022/08/26

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

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00:41:23

How to Fuel Multi-Stage Races: Ragnar & Dopey Challenge

Holley Fueled Nutrition Podcast ·

2022/08/19

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

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00:57:56

Meditation for Performance with Janoah van Kekem

Holley Fueled Nutrition Podcast ·

2022/08/05

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

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01:02:34

Nutrition for CrossFit with Andres Ayesta

Holley Fueled Nutrition Podcast ·

2022/07/22

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

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00:18:53

Micronutrient Series: Zinc

Holley Fueled Nutrition Podcast ·

2022/07/08

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

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01:07:34

Running and Motherhood with Neely Spence Gracey

Holley Fueled Nutrition Podcast ·

2022/06/24

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

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00:31:35

Micronutrient Series: Magnesium

Holley Fueled Nutrition Podcast ·

2022/06/17

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

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00:39:43

Micronutrients Series: Iron

Holley Fueled Nutrition Podcast ·

2022/06/03

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

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01:03:05

Triathlon & Ironman Nutrition with Stevie Smith MS,...

Holley Fueled Nutrition Podcast ·

2022/05/27

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

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00:32:13

Micronutrient Series: Vitamin D

Holley Fueled Nutrition Podcast ·

2022/05/20

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 --- Support this

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00:23:38

Micronutrient Series: Vitamin B12

Holley Fueled Nutrition Podcast ·

2022/05/06

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 --- Support

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01:17:29

My First Boston Marathon Recap (PR & BQ)

Holley Fueled Nutrition Podcast ·

2022/04/19

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

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