Are you too busy? Do you feel overstretched and like you have too much on your plate? Do you find yourself saying yes to things you don’t really want to do, simply because you feel like you can’t say no? If the idea of saying no makes you cringe, I’ve got you covered this week.

Find out why it is so hard for you to say no to things, and some tips to help make “no” less of a foreign language to you and something you feel more comfortable saying when the situation applies.

Get full show notes and more information here: https://carriehollandmd.com/36

Does whey protein work? What are the downsides of beta-alanine? Is collagen worth spending money on? Supplements can have an impact on performance and wellbeing, but it can be difficult to know where to start. 

Learn more about supplements like caffeine, creatine, BCAAs, glutamine, beta-alanine, and more to help you make informed choices around taking them. I share important information on dosing, side effects, benefits, and downsides, and also some of the current science and data behind these supplements.

Get full show notes and more information here: https://carriehollandmd.com/35

What change do you want to make in your life? Maybe you want to make exercise a non-negotiable. Maybe you want to eat better or think differently about something. Whatever it is you want to change, you can get it done by aiming small, and taking it slow.

Learn the benefits of small wins, why you should be aiming for them when making a change, and the importance of celebrating them when they happen.

Get full show notes and more information here: https://carriehollandmd.com/34

What exactly does it take to build muscle? How much and how often you should train if you want to build muscle? Where do you even start? There can be a lot of uncertainty and confusion around this topic, so this week, I’m clearing things up for you.

It takes time and commitment to build muscle, but there are some things you can do to make your experience feel easier. Discover what exactly it takes to build muscle and where to start, one of the most common reasons I see people fail, and how to build muscle and keep it.

Get full show notes and more information here: https://carriehollandmd.com/33

What exactly is metabolism? What parts of your metabolism can you control, and how can you optimize these parts and maximize your metabolism in a way that serves you?

This week, I cut through the junk and bring you the best science I could find to make sense of metabolism for you. I make it less of a mystery, debunk some of the things you’ve seen or read regarding metabolism, and show you why it doesn’t have to be as complicated as some people would have you believe.

Get full show notes and more information here: https://carriehollandmd.com/32

If you’ve ever thought about losing weight, you’ll know that food tracking is one of the most commonly suggested tools to help. However, it is also a very polarizing tool, so how do you know if it’s right for you?

This week, I’m offering a number of considerations and ways to view food tracking as well as sharing some alternatives to tracking and counting calories. I’m diving deeper into what it actually means to track food, the upsides and downsides of tracking, and some alternatives to tracking your calories.

Get full show notes and more information here: https://carriehollandmd.com/31

If you want to understand macronutrients and how to apply this concept to your diet, you don’t want to miss this episode. I’m explaining what macronutrients are, how to establish your current relationship with them as well as what you need to consider when it comes to a macro-based approach to nutrition. I’m sharing a tool I use in my own life and with my clients and helping you pick macronutrients apart so you can decide if and how you use them in your diet.

Get full show notes and more information here: https://carriehollandmd.com/30

The new year is a time when motivation becomes a bit of a buzzword. You’ll hear it and see it regularly as a lot of people are trying to kick new habits into gear in their lives. But what exactly is it, and how does it serve you when achieving your goals? In this episode, I’m sharing what motivation is, some of the different kinds of motivation, and the upsides and downsides of each. Discover what need to know about motivation to help you maximize it at the right time, not rely on it, and the connection between motivation, action, and results. 

Get full show notes and more information here: https://carriehollandmd.com/29

It’s the start of a new year, and many of you may be considering starting, committing, or re-committing to an exercise routine. There are so many reasons to get active, and the physical benefits are one thing, but the benefits of exercise go far beyond your biceps and your quads. So this week, we’re taking two of my favorite things and tying them together, and I’m sharing the life lessons I’ve learned from fitness.

Get full show notes and more information here: https://carriehollandmd.com/28

Whether you want to lose weight or adopt a more balanced approach to eating, you won't want to miss this episode. I’m encouraging you to pay attention and be mindful of the way you eat so you can start to make your nutrition feel simple. I'm also sharing some actionable tools and concepts to incorporate into your life right now to help you maximize your nutrition without restricting, depriving, or dieting.

Get full show notes and more information here: https://carriehollandmd.com/27