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Fit Cookie Nutrition Podcast

Fit Cookie Nutrition Podcast

By 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!
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Fit Cookie Nutrition Podcast

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Meditation for Performance with Janoah van Kekem
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
57:56
August 05, 2022
Nutrition for CrossFit with Andres Ayesta
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.
01:02:34
July 22, 2022
Micronutrient Series: Zinc
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.
18:53
July 08, 2022
Running and Motherhood with Neely Spence Gracey
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.
01:07:35
June 24, 2022
Micronutrient Series: Magnesium
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.
31:35
June 17, 2022
Micronutrients Series: Iron
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
39:44
June 03, 2022
Triathlon & Ironman Nutrition with Stevie Smith MS, RDN, CSSD, CDN
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!
01:03:05
May 27, 2022
Micronutrient Series: Vitamin D
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
32:13
May 20, 2022
Micronutrient Series: Vitamin B12
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
23:39
May 06, 2022
My First Boston Marathon Recap (PR & BQ)
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).
01:17:30
April 19, 2022
Running and Pelvic Health with Bess Mathisen DPT
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).
49:19
April 08, 2022
CBD for Runners with Erin Kenney
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).
50:18
April 01, 2022
Your Protein Questions Answered
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).
35:26
March 18, 2022
What is a Dietitian?
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
32:15
March 11, 2022
Treating Runner Proximal Hamstring Tendinopathy with Brodie Sharpe
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).
01:02:51
March 04, 2022
Women in Sport with Sara Gross
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
53:50
February 18, 2022
Fit Cookie Crumbles Treadmill Running Tips
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
25:57
February 04, 2022
Cold Weather Running Tips
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
59:20
January 21, 2022
Fit Cookie Crumbles: Tips for Goal Setting
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
32:04
January 07, 2022
From Body Building to Endurance Sports with Seth Baird
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
57:23
December 24, 2021
Body Image and Nutrition for The Holidays
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
34:09
December 10, 2021
Off Season Nutrition & Training Tips
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
32:44
November 26, 2021
Less is More with Grayson Murphy
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
54:32
November 12, 2021
When Training Doesn't Go To Plan with Elisabeth Scott
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
58:54
October 29, 2021
My PR Race: Wineglass Marathon Recap
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
58:41
October 22, 2021
Fall Race Season Series: Post Race Blues
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.
22:07
October 15, 2021
Fall Race Season Series: Taper Crazies and Q&A
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.
36:58
October 01, 2021
Fall Race Season Series: Taper Nutrition
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.
27:07
September 24, 2021
Fall Race Season Series: The Best Gear
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
34:22
September 17, 2021
Yoga for Runners with Dr. Theresa DeLorenzo
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!)
38:52
September 17, 2021
Underfueling and RED-S in Endurance Athletes with Jackson Long
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.
01:06:41
September 03, 2021
Fit Cookie Crumbles: Strength Training for Runners
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.
32:41
August 20, 2021
Intuitive Eating for Runners with Evelyn Tribole
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.
52:05
August 06, 2021
Fit Cookie Crumbles: Rest Days
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.
18:59
July 23, 2021
What To Do if You're Injured with Dr. Clay Sankey
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!
01:03:21
July 09, 2021
Fit Cookie Crumbles: Plant Based Eating for Runners
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.
25:38
June 25, 2021
Trail Running, Snowshoeing, Body Image, and Leaving Social Media with Sarah Canney
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
49:54
June 11, 2021
Fit Cookie Crumbles: Long Run Fueling
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!
19:37
May 28, 2021
Veganism, Sobriety, and BQ with Tommie Runz
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
01:04:10
May 14, 2021
Fit Cookie Crumbles: Solving the Runners Trots Dilemma
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.
14:05
April 30, 2021
Running Through Menopause with Dr. Stacy Sims
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
59:30
April 16, 2021
Fit Cookie Crumbles: Intermittent Fasting To Get Faster?
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/ 
14:18
April 02, 2021
Running the World with Nick Butter
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/
01:03:60
March 19, 2021
Body Image in Running with Allie Kieffer
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/
57:39
March 05, 2021
NUTRITION FOR RUNNERS SERIES: Hydration
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 
57:08
February 19, 2021
NUTRITION FOR RUNNERS SERIES: Supplements
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/
22:09
January 22, 2021
NUTRITION FOR RUNNERS SERIES: Micronutrients
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/
57:23
December 18, 2020
NUTRITION FOR RUNNERS SERIES: Macros
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/
42:48
November 27, 2020
Running Injuries: How to prevent them & what to do when they come up with Dr. Miranda Robles DPT
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/
50:19
November 13, 2020
Running & Hypothalamic Amenorrhea Part 2: Gut Health with Erin Kenney
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/
58:58
October 28, 2020
Running & Hypothalamic Amenorrhea Part 1: Why your period went missing and how to get it back
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/
31:17
October 21, 2020
Meet an Inspiration for Starting My Running Career, Phil Nicolosi
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. 
01:28:37
October 07, 2020
From Counting Calories to Fueling for Life with Mike and Kim Lemoi
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/
42:11
September 25, 2020
Taking on the Virtual Boston Marathon Part 2 with Jill Granucci Anderson
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/
39:55
September 15, 2020
Taking on the Virtual Boston Marathon Part 1 with Jill Granucci Anderson
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/ 
58:29
September 09, 2020
3 Mindset Tricks For Your Next Hard Run
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/ 
37:13
August 21, 2020
Birthday Marathon Recap: Fueling, Training, and Recovery Strategies
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 
33:24
July 31, 2020
From “I’ll Never Run A Marathon” to 26.2 with Cate Smith
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!
40:10
July 24, 2020