Holley Fueled Nutrition Podcast

In this episode I chat through my top coaching tips and strategies for helping clients navigate post race disappointment so they can make a plan moving forward that supports their health, longevity, and long term goals as an athlete.Thank you BetterHelp for sponsoring this episode!

Visit www.betterhelp.com/holleyfueled to save 10% on your first month

Join the next round of my Strong Runner Academy Group Coaching Program here: www.holleyfuelednutrition.com/groupcoaching

Sharing the third trimester recap and birth story of our second baby, Leo on the pod today! I share how I modified exercise in the third tri, how I navigated finding out he was breech at 36 weeks, the decision making process around doing an ECV vs scheduled c section, and his labor & birth story!

Pregnant Athlete Nutrition Course (use code BABY20 for 20% off through 12/1/2027): https://holleyfuelednutrition.com/pregnant-athlete

Breastfeeding Athlete Masterclass: https://holleyfuelednutrition.thinkific.com/courses/take/breastfeeding-athlete

First Trimester Vlog: https://youtu.be/h_jzZ9z0fO8?si=RczSyZWiuR1rY99Y

In this episode I chat about how nutrition support during preconception, pregnancy, and postpartum can profoundly impact your health long term.

Pregnant Athlete Nutrition Course (save 20% off using code BABY20 at checkout): https://holleyfuelednutrition.com/pregnant-athlete

Breastfeeding Athlete Nutrition Class: https://holleyfuelednutrition.thinkific.com/courses/breastfeeding-athlete

Work with team Holley Fueled Nutrition 1:1: https://holleyfuelednutrition.com/nutrition-coaching

In this episode I am joined by Margie Davenport, PhD who is a researcher and professor of kinesiology, sport, and recreation at the University of Alberta. She has dedicated her recent research efforts to shattering "taboo" boundaries for both recreational and elite athletes, investigating the safety and impact of high-intensity training, heavy lifting, and contact sports during and after pregnancy. She also continues to lead vital research into complex pregnancies—such as those involving congenital heart disease, disability and type 1 diabetes—to protect the cardio-metabolic health of both mother and baby.

In this episode we chat about how the exercise guidelines during pregnancy have changed in the past decade, where outdated recommendations come from and why they are misleading and even harmful, and a practical approach to how athletes should apply this information with their health care team.

This episode is meant for educational purposes only and is not meant to replace medical advice nor constitute an individual relationship. Discuss any questions you may have with your health care providers.

Research info & resources mentioned: https://www.ksr.ualberta.ca/exerciseandpregnancy/

Follow Margie: https://www.instagram.com/drmargiedavenport/

Pregnant Athlete Nutrition Course (use code BABY20 for 20% off): https://holleyfuelednutrition.com/pregnant-athlete

Nutrition for the Breastfeeding Athlete Class: https://holleyfuelednutrition.thinkific.com/courses/breastfeeding-athlete

In this episode I am joined by Dr. Alexis Wilbert to chat about how underfueling affects mental health & how mental health affects our eating habits. 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.

If you need nutrition support, you can work with us here: https://holleyfuelednutrition.com/nutrition-coaching

In this episode I am joined by Brianna Battles MS, CSCS. Brianna is the CEO and Founder of Pregnancy & Postpartum Athleticism. This business has grown from a local coaching program into an internationally recognized brand for education, coaching, resources, fitness programs and a certification program for coaching professionals, Pregnancy & Postpartum Athleticism.

She has coached a multitude of professional athletes, across many sports and fitness disciplines & believes that “athleticism does not end when motherhood begins,” and that we need more support for female athletes and improved education for the coaching professionals who support them through these seasons.

Thank you BetterHelp for sponsoring this episode of the show! Visit better help.com/holleyfueled to save 10% on your first month of therapy.

To check out my Pregnant Athlete Nutrition Course, visit https://holleyfuelednutrition.com/pregnant-athlete & use code BABY20 at checkout for 20% off.

In this episode I chat with my friend and colleague Erin Kenney MS, RD, HCP, CPT of Nutrition Rewired about probiotics. Erin is a registered dietitian, certified personal trainer, & gut health expert. At her practice Nutrition Rewired she specializes in helping clients with their digestive health, hormone imbalances, autoimmune disease, POTS, MCAS, and histamine intolerance by combining evidence based guidelines with education in alternative medicine.

Thank you BetterHelp for sponsoring this episode. To save 10% on your first month of therapy, visit https://www.betterhelp.com/holleyfueled

In this episode I discuss reasons your iron status and ferritin levels could be low and why iron supplementation alone often does not fix this issue. I discuss what labs to consider checking on, why athletes are at a higher risk for low iron status, symptoms that come with this, and ways to deep dive in order to address this issue in a whole body approach.

Need more support with your iron status? Sign up for our Iron Athlete Bundle here: https://l.bttr.to/fg1MP

Thank you BetterHelp for sponsoring this episode of the pod. To save 10% on your first month of therapy, visit http://betterhelp.com/holleyfueled

In this episode I cover how to put together a long run fueling plan, troubleshoot challenges and GI distress as they come up, and why training the gut is an important process to successful fueling.

To save 10% on your first month of therapy, visit ⁠⁠https://www.betterhelp.com/holleyfueled⁠⁠

To work with us: https://holleyfuelednutrition.com

In this episode I answer a listener & client question around goal setting outside of time or pace based goals to help improve your overall health and relationship with sport.

To save 10% on your first month of therapy, visit ⁠https://www.betterhelp.com/holleyfueled⁠

To join my Strong Runner Academy Program visit: https://holleyfuelednutrition.com/groupcoaching

In this episode I chat all things hydration for endurance athletes of all levels- do you really need the electrolyte supplement, how much water should you drink, and why hydration is a key pillar to health and performance.To save 10% on your first month of therapy, visit ⁠⁠https://www.betterhelp.com/holleyfueled⁠⁠ To join my Strong Runner Academy Program, visit: https://www.holleyfuelednutrition.com/groupcoachingHydration on the run blogs: https://holleyfuelednutrition.com/blog/hydration-on-the-run

https://holleyfuelednutrition.com/blog/how-much-sodium-is-too-much-for-runners

In this episode I am joined by Jenna Overbaugh, LPC, who is an expert in helping people with anxiety and obsessive compulsive disorder (OCD). She is also a runner & mom! In this episode, Jenna discusses how anxiety works, how OCD is misdiagnosed and why this is important, how mental compulsions and rumination keep you stuck, and exactly what to do to break these patterns. We discuss the overlap between anxiety, OCD, and eating disorders/disordered eating and how these challenges affect endurance athletes. We discuss how to actually get better rather than just adding another coping mechanism to your long list of “self care” tactics like breathing, meditation, avoiding triggers, and why these things aren’t helping you. We chat about how basic CBT talk therapy can be unhelpful and downright harmful for those with OCD and what highly effective treatments to seek out instead.

Check out Jenna’s resources: https://jennaoverbaughlpc.com/resources#contact

Follow Jenna on social media: https://www.instagram.com/jenna.overbaugh/

To join the next round of my Strong Runner Academy Program to work on your fueling & health goals, visit: https://holleyfuelednutrition.com/groupcoaching

In this episode I discuss what it’s like to work with team Holley Fueled Nutrition in our 1:1 and group coaching programs.

About the team: https://holleyfuelednutrition.com/about-us

1:1 Nutrition Coaching & Consults: https://holleyfuelednutrition.com/services-1

Strong Runner Academy Group Coaching Program: https://holleyfuelednutrition.com/groupcoaching

Email me for questions and inquiries: hsamuel@holleyfuelednutrition.com

What is a dietitian? https://holleyfuelednutrition.com/blog/what-is-a-registered-dietitian

In this episode I chat with fellow sports RD Claire Shorenstein MS, RD, CSSD on how to fuel ultra endurance events. Claire has over a decade of experience helping active people achieve their nutrition, health, and fitness goals. She is also a longtime endurance athlete, with a passion for trail and ultra running and works with clients at her private practice Eat For Endurance. https://www.eatforendurance.com/

To save 10% on your first month of therapy, visit ⁠https://www.betterhelp.com/holleyfueled⁠

To work with team Holley Fueled Nutrition, visit ⁠https://holleyfuelednutrition.com/nutrition-coaching

In this episode I share my tried and true fueling tips for the Boston Marathon, a race I have run myself 3x & coached many athletes through.To schedule a fueling consult, visit: ⁠https://holleyfuelednutrition.com/nutrition-coaching⁠Free Carb Loading Guide: ⁠https://mailchi.mp/976d7c6339e5/et2m72gssz⁠Build Your Race Week Fuel Plan Masterclass: ⁠https://holleyfuelednutrition.thinkific.com/courses/race-day-fuel-plan⁠To save 10% on your first month of therapy, visit ⁠https://www.betterhelp.com/holleyfueled⁠

In this episode I give a life update that includes all things from mental health, to pregnancy, & knowing when to try for baby 2.

To save 20% on my Pregnant Athlete Nutrition Course, use code BABY20 at checkout: https://holleyfuelednutrition.com/pregnant-athlete

To save 10% on your first month of therapy, visit ⁠https://www.betterhelp.com/holleyfueled

In this episode I discuss the top 5 mistakes I see runners making when it comes to carb loading for their marathons & long distance events in practice.

To schedule a fueling consult, visit: https://holleyfuelednutrition.com/nutrition-coaching

Free Carb Loading Guide: https://mailchi.mp/976d7c6339e5/et2m72gssz

Build Your Race Week Fuel Plan Masterclass: https://holleyfuelednutrition.thinkific.com/courses/race-day-fuel-plan

To save 10% on your first month of therapy, visit https://www.betterhelp.com/holleyfueled

In this episode I discuss my 5 tips as a sports dietitian and personal trainer to help you get your period back as a runner or athlete who is experiencing hypothalamic amenorrhea (HA).

For 1:1 Nutrition Coaching: https://holleyfuelednutrition.com/nutrition-coaching

Get Your Period Back Crash Course: https://holleyfuelednutrition.thinkific.com/courses/get-your-period-back-crash-course
To save 10% on your first month of therapy visit https://www.betterhelp.com/holleyfueled

In this episode, I chat through the top 5 nutrition tips I have for marathon training for those of you with spring races & beyond.

Free fueling guide: https://mailchi.mp/f6cad2997304/getmyguide

Join the Strong Runner Academy in Feb: https://holleyfuelednutrition.com/groupcoaching

Work with us 1:1:https://holleyfuelednutrition.com/nutrition-coaching

Thank you BetterHelp for sponsoring this episode- to save 10% on your first month of therapy, visit https://www.Betterhelp.com/holleyfueled

In this episode I had the pleasure of chatting with author & speaker, Brad Stulberg about the many facets of pursuing excellence in life and in sport, along with his new book The Way of Excellence. Brad’s work explores principles of mental health and mastery that transcend capabilities and domains. He investigates and writes about the philosophical and psychological foundations of sustainable excellence—getting the best out of yourself on the things that matter to you most—and the habits and practices necessary to attain it. Whether you are trying to qualify for the Olympics, start a company, craft a creative masterpiece, break ground in mathematical theory, or raise a family, many of the practices underlying fulfillment, sustainable success, and well-being are the same, supported by scientific evidence, and available to everyone.

Follow Brad on IG: @bradstulberg

Thank you BetterHelp for sponsoring this episode! To save 10% on your first month of therapy, visit: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.betterhelp.com/holleyfueled⁠⁠⁠⁠⁠⁠⁠

To work with me in my Strong Runner Academy Group Coaching Program to nail your fueling down join here: ⁠⁠https://holleyfuelednutrition.com/groupcoaching⁠⁠

For entrepreneurs: ⁠⁠⁠Subscribe to the Holley Fueled Business Podcast ⁠⁠https://creators.spotify.com/pod/profile/holleyfuelednutrition/subscribe