Wholistically, You Podcast

This week we're getting into my current ~morning and night routines~ and talking about how it's changed over the past few months. I think we all have a little routine that makes us feel our best, and it's important that we carve out time for ourselves to do things that FUEL our souls! I talk about strict routines vs. relaxed ones, and why it's good to stick to a schedule but not make it drive you crazy. This episode is a much lighter spin compared to the last few introspective episodes, so it's good to pop on just when you want a background voice, someone to listen to, or even if you are just really curious what another human being's routine is! I hope you enjoy :)

This week we go into the topic of feeling 'stuck' and setting boundaries...whether it's in our overall mentality, in friendships, in relationships, in our sport, in our career/overall purpose, you name it. I go through my personal journey of being stuck in various areas the past few months, and where I stand with setting boundaries, standing up for myself, and creating alternate plans when things go wrong. I think with social media & comparison it's easy to feel like you don't "have it all together" because you get to view other people's lives daily, but I hope this episode helps you realize that you're just where you're meant to be right in this very moment! So give it a listen, step into your power, and stop accepting the bare minimum. Be sure to share with a friend or loved one! Appreciate you :) Here are the links that I mentioned in the episode! Take the Boundary Quiz here Take the enneagram test here

Welcome back to yet another episode of Wholistically, You Podcast! This week, we're getting back into things and talking all things ~confidence~. Whether it's confidence in body image, in sports & performance, in relationships/friendships...whateva. Anything from an eating disorder to relying on sports for value, to relying on boys for self-worth--I've had quite the journey with this subject. Confidence effects us at such a core level that it can effect almost everything in your every day life. I get realllll #real in this episode. Talking about a lot of things that are longgg overdue--I hope you can sit back, relax, and feel empowered with me :)

Welcome back to another episode of Wholistically, You Podcast! This week we're continuing the theme of being done competing in the NCAA. Maybe you've gone through this/are going through it/are going to go through it soon…but there is an end date in college. This is such a difficult, emotional transition and I'm here to share my personal experience with it. The date of graduation can often feel like an expiration date; that your time has come to an end, that your talent no longer matters, whatever it may be. I'm here to shed light on the subject, so give it a listen and let me know your thoughts :)

Welcome back to Wholistically, You Podcast! After a LONG hiatus from the pod, we're ~officially~ back and here to stay. This week's episode is all about wrapping up my college career as a D1 track/xc athlete, and what I learned throughout the journey. We talk all things identity in sport, academic validation, eating disorders/depression whilst competing, and so much more. Had 5 years to reflect and gain perspective for this one--give it a listen & I hope you enjoy :)

Heyooo and welcome back to another episode of Wholistically, You Podcast! This week we're getting into the concept of control--the element of it, the illusion of it, and why we feel the need to control certain things in our lives. You won't wanna miss this one because we get down to the root of it. Why do we feel the need to be perceived in a certain light? Why are we controlling our intake, our looks, our overall image? I share a lotta personal stories about my journey with the subject of control and how I cope with letting things go. Sit back, relax, and do yo thing and enjoy the episode :) Find me on Instagram @wholisticallysam or personally @samikulaaa Find me Tiktok @samikulaaa Appreciate you

Heyooo and welcome back to another episode of Wholistically, You Podcast! Today we're not just talking about gold medals and all their glory...but the why behind them. The hardships behind them. And overall just a reason to stop thinking that the world revolves around you and only you. Sharing some insight on being a collegiate athlete, accomplishing big things, and the journey and the road to get there. Of courseee we get real, raw, and honest - you can count on that. Also majorly apologies about the audio...the perfectionist in me is shaking in her boots but I hope you can just listen, relax, and vibe with the content :)

Welcome back to another week of Wholistically, You Podcast! This week we're taking an interesting turn and talking about the subject of ~burnout~. Because maybe you've been feeling like you've turned lazy, unmotivated, detached from certain things? Maybe that you're lacking passion in certain areas of your life that you never thought you would? Give this a listen to see that you're really not that alone in this and that you just might be a bit burnt-out. I share my personal struggles w/ this subject, and I hope you can listen, relate, and enjoy :)

Heyoo, it's another episode of Wholistically, You Podcast! After a week hiatus and having a few track meets under my belt, I'm back with another hour of some self-reflection. Lol. This week we're talking about the long run: not just the long run in running but for the people, the activities, the things we do for our whole lives…Do you find yourself always looking for a quick-fix? Do we diet/exercise/hang around people for the wrong reasons? Finding a short-term solution to a long-term problem? This week we're switching the perspective to how we live a lifestyle rather than just prepping for one race, one photoshoot, one date, whatever. So give it a listen and enjoy :)

Welcome back to Wholistically, You Podcast! So…this week we're getting real honest. We're talking all about the middle stages of a mental health journey. I feel like I'm in a rather interesting place in ED recovery right now? Where I'm way past my worst, but I'm definitely not at my best. Give this a listen to hear how I'm battling the ~limbo~ of a mental health journey. Hear how it effects the relationships with other people in my life, how it can affect my performances, and how I'm moving on from negative, disordered thoughts. I hope this resonates, I hope you don't feel alone in this, and I hope you enjoy :)

Welcome back to Wholistically, You Podcast! I share this episode from the perspective of being a college runner—dealing with good races, bad races, and all the in-betweens, but honestly this can be applied to any situation. We all have passions, we all work hard towards goals we want to achieve. But how do we deal with the fact that the outcome might not go how we planned? How do we deal with the crash after the initial high? How do we come back from a really low-low? Give this episode a listen to hear my personal journey with competition, and how my perspective has changed over the years. Enjoy this one :)

Welcome back to Wholistically, You Podcast! In this ~Food Friday~ segment, we are talking all things nutrition for competition! What to pack on-the-go, what to order at a restaurant, and how to navigate fueling for your competition. 5 years of experience at the D1 level and there's been lotssss of trial and error with knowing what to pack/what to order, and how to beat the travel hanger. Give this brief episode a listen to hear some stories and tips! Enjoy :)

Welcome back to Wholistically, You Podcast! First of all, happy new year. Welcome to 2022! This episode is a little ~recap~ of celebrating the new year, and how to deal with traveling while training and competing. Our schedule's get thrown-off sometimes, and it's such a challenge to find the balance between staying true to our goals, and enjoying life all at the same time. The New Year holiday was four days spent out of the state, in a whole new environment, accompanied by a whole new set of people whilst continuing to train for the indoor track season. Give a listen to hear how to navigate nutrition, getting in workouts, and still enjoying your time while you're on-the-road There are many stories shared, some travel hot-takes, and about as good advice I can give on the subject matter. Give it a listen, and hope you enjoy :)

Welcome back to another episode of Wholistically, You Podcast! It's new year's week...oh boy. We made it through another year!! "Resolutions" are a hot topic right now, and some people are for them, some people are against them. This week we get into how we can use them to benefit our lives--long-term--but this episode is not about 'quick fixes', 'restrictions' or 'diets'. I recap the year and share lots of stories while I lay out my 11 resolutions heading into 2022, and even give 11 ideas for you as well. 22 ideas for habits that can benefit you in someway! So bring in the new year with Wholistically, You and let's end THIS one on a good note :) enjoy the episode!

Welcome back to another episode of Wholistically, You Podcast! This week we get into the element of competition--whether it may be competition at work, at school, in sports, in size of body/clothes...all of that. Like everything else in life, of course there are both pros and cons to competition and the essence of competing with someone else. But WHY do you compete? Who are you constantly up against? We go back to the roots...finding your why and using it to your advantage. There's lots of lessons shared and of course lots of stories...give it a listen and hope you enjoy :) Check out the Female Athlete Testimony page on wholisticallysam.com !! It's a brand new series that will be updated weekly which contains stories YOU have written in and want to share with the world. Send yours over to @wholisticallysam on any platform! Share this episode with a friend, family member, loved one--anyone! Thanks in advance :) now go make it a great week !!

Hellooo and welcome back to another episode of Wholistically, You Podcast! This week we're getting ~crazy~ and adding a whole new segment to the pod--Food Friday! This week's is a brief episode on the Athlete Plate Method, and a general rule of thumb for what your plate should look like during competition season. There's some meal ideas, there's some science-talk, and of course some life recaps. These are going to be more casual episodes where we talk all things food, diet, what we like to eat/what we don't, tips and tricks, and so much more...it's light-hearted, a fun twist and we hope you enjoy!!

This week's episode is centered around breaking all the little detailed "rules" we set for ourselves. Whether these are food rules, exercise rules, or just things that make our lives too rigid. We shed some light on what it is like to live with a 'rulebook' written by ED, and share strategies on how you can overcome them. It is time to break your rules. It's easy to feel stuck; to feel like you're not making any progress. In sports, in work, in mental health recovery...you might feel like what you do is never good enough. And you might think controlling every little thing is the ultimate solution...But give this a listen and you might just be surprised on how you're not really alone in this. We get real, we get raw, and we hope you enjoy :)

Welcome back to Wholistically, You Podcast! This week's episode, "dear running," is a little bit ~different~. We're diving deep into my collegiate running career so far and the common struggles behind tying your identity to a performance outcome, as well as the highs and lows of the sport. In this episode we break down each year in college (there's been 5!), because each one presented its own struggles and triumphs. This 'letter' can be applied to any sport, whatever it is you do. We get real, we get honest, and we're looking forward to what is still to come!

Welcome back to Wholistically, You Podcast! This week's episode is loaded with content...a much needed catch-up session that dives deep into creating and following through with habits that will get you out of a funk and get you to start living the life you deserve! It's light-hearted, with a don't-take-yourself-so-seriously-approach. There was a LOT that has happened this past semester and it's time to get the low-down on what worked, what didn't...and why. Creative slumps, low motivation, and the inability to see your purpose are all discussed. Lots of story tangents and helpful tips on how you can crush your perfect routine...without burnout! Give it a listen, we hope you'll enjoy it :)

Welcome back to another episode of Wholistically, You Podcast! This week has a timely episode coming in just before all the holiday madness hits...we go into how you can navigate eating and fueling yourself around the holidays, without all the diet culture BS. Sam dives into some of the common 'food rules' that seem to always pop-up around this time of year, and how she herself has battled/overcome them. Lots of story tangents, science-talk, and helpful tips on how you can crush the holiday season, without restrictions! Give it a listen, we hope you'll enjoy it :)

Welcome back to Wholistically, You Podcast! This week we go into motivation--how do we cultivate it? Where does it come from? Sam dives into the specifics behind external vs. internal motivation and the difference between the two. Is one more important than the other? And this can be in regard to anything...sports, work, school, mental health, etc. The new school year and sports seasons are approaching and it's time to set some routines and some new goals. Listen to learn about the many different ways we can achieve these things and the different steps we need to take to get there. There's also a deep dive into the reality of being a division 1 runner and not letting comparison stop us in our tracks. Listen for this loaded episode...hope you enjoy!

Welcome back to Wholistically, You Podcast! This week we go into food comments from other people…why do they trigger you? How do you deal with them? Sam dives into her own personal journey in dealing with comments and critiscim from other people. She recaps a week of cross country camp and shares how it made her realize how much personal growth she's experienced! There's a discussion on how 'food rules' can develop from the comments we hear and how we can ultimately overcome them. Listen for a deep-dive into how you should deal with triggers, how you can handle comments and criticism, and so much more...Hope you enjoy!

This week we go into the depths of an injury—the highs, the lows, and the in-betweens. Sam goes into explaining what getting two stress fractures as a college athlete was like and the mental and physical battles you have to overcome when you have an injury. We also touch on how an injury can be prevented…tips on how to take care of your body with the right exercise-rest balance, as well as dietary changes you should make to stay happy, healthy and injury-free. There's a lot discussed…Hope you enjoy! Here is a 3-step action list that is recommended for new listeners: 1 Apple users, please subscribe and review this podcast on Apple Podcasts! I will definitely read each and every review so I can get your feedback! Android users, subscribe to the show through Google Reviews. Subscribers will NEVER miss out on all the show action! :) 2. Join my community by inserting your email on this website! You'll get my FREE Grocery Store Shopping Guide in the next few weeks (coming soon!) when you put your email, and that keeps you up-to-date with what Wholistically Sam is up to. 3. Follow along with my daily life on instagram or TikTok (@wholisticallysam) Feel free to comment on my photos/videos, or DM me. Thanks for listening and I cannot wait to connect with you. Don't forget to share this episode with a friend, family member, or someone else in your life! And leave a rating and a comment below :) -WS♡

Welcome back to Wholistically, You Podcast! This week we go into why you should be cultivating a community. Community is one of the greatest pillars in health and having one can benefit our longevity. Sam dives into the word disconnected'…are we “disconnected” or are we just f**king lonely? That's up for you to decide. Listen along as you'll hear tips on how to cultivate your community, attract your tribe, and how your loneliness pattern affects your eating patterns. Sit back and listen to Sam vent about some of the same freaking problems you're probably having in your own life too. Hope you enjoy!

Welcome back to or back to Wholistically, You Podcast! This week we go into how to feed your brain! And we don't just mean with food (of course that's important!) but we're talking mentally, physically, emotionally--al that content you constantly feed your brain. Sam dives into how both our conscious and subconscious thoughts are affected by the people you hang around, the content you consume, and of course the food that you eat! Listen for how to optimize your brain health and become a better version of yourself. You even get to learn some brain-boosting superfoods! Look for more at www.wholisticallysam.com Find Sam on Instagram @wholisticallysam Find Sam on Tiktok @wholisticallysam Appreciate you :)

8. Why Do We Feel the Need to Make Ourselves Feel Small Welcome back to Wholistically, You Podcast! After a little hiatus, we are back! Today's episode is all centered around the fear of taking up space. Why do we constantly try to make ourselves feel small? Why do we fear being "too much"? The episode recaps why the hiatus was needed, and how we need to find our voice again. Or, listen on Spotify or Apple Podcasts here! In this episode, we discuss: - The reality of a depressive episode - What makes you feel your best, isn't always the easy option - Living a life unnoticed - Conforming - Processing the year of 2020 - Society's standards - Thin = the goal? - You matter...here's why - and so much more!

Welcome back to Wholistically, You Podcast! In honor of NEDA week, we dive into the topic of eating disorders. We lay out some of the myths behind having an eating disorder, and what it is like to dive inside the brain of someone with an eating disorder (ED). There is a lot to discuss, so this is an overlay of busting some myths and explaining why diet culture is so toxic and ever-present in our society. In this episode, we discuss: Weight stigmas in the health industry Obesity epidemic? Thin obsessions Are diet-fails our own fault? Common myths behind eating disorders The noise and disturbance in the mind Food isn't just food to an ED The different pathways in the brain Parietal's role in body awareness Same brain, different signals Seeking help Real truth about recovery Does eating more make it better? Planning vs. spontaneity Food being medicine Does intuitive eating help? Disordered eating vs. an eating disorder Changing a negative thought and making it positive Hiding behind the stigma Gaining a personality Being afraid of change Here is a 3-step action list that is recommended for new listeners: 1 Apple users, please subscribe and review this podcast on Apple Podcasts! I will definitely read each and every review so I can get your feedback! Android users, subscribe to the show through Google Reviews. Subscribers will NEVER miss out on all the show action! :) 2. Join my community by inserting your email on this website! You'll get my FREE Grocery Store Shopping Guide in the next few weeks (coming soon!) when you put your email, and that keeps you up-to-date with what Wholistically Sam is up to. 3. Follow along with my daily life on instagram! Feel free to comment on my photos, or DM me. Thanks for listening and I cannot wait to connect with you. Don't forget to share this episode with a friend, family member, or someone else in your life! And leave a rating and a comment below :) -WS♡

Welcome back to Wholistically, You Podcast! This week I get into the topic of stress. It is a topic that is ever-present in our society. But biologically, where does it come from? And how do we get better at managing it? Give this episode a listen if you want to hear strategies on how you can overcome stress, how you can better manage it, and how you tackle new opportunities without the extra worrying :) In this episode, we discuss: Why we skipped a week of recording & releasing an episode The three types of people in the world & how they react to stress What we should prioritize What types of people we should confide in Is being positive just sugar-coating things? Lack of control Positive affirmations--are they even helpful? Subconscious programming Too many open tabs Fatigue as a result Eating's role in stress What types of foods are best Daily takeaways to master the stress responses Stress and rest balance The presentation of opportunity Resources: Bullet Journal Method found here Nation Eating Disorder Associate resources found here Have you listened to my first episode yet? If not, click here and listen! Here is a 3-step action list that is recommended for new listeners: 1 Apple users, please subscribe and review this podcast on Apple Podcasts! I will definitely read each and every review so I can get your feedback! Android users, subscribe to the show through Google Reviews. Subscribers will NEVER miss out on all the show action! :) 2. Join my community by inserting your email on this website! You'll get my FREE Grocery Store Shopping Guide in the next few weeks (coming soon!) when you put your email, and that keeps you up-to-date with what Wholistically Sam is up to. 3. Follow along with my daily life on instagram! Feel free to comment on my photos, or DM me. Thanks for listening and I cannot wait to connect with you. Don't forget to share this episode with a friend, family member, or someone else in your life! And leave a rating and a comment below :) -WS♡

Welcome back to Wholistically, You Podcast! This week we get into the topic of Orthorexia. This is a topic that is on the rise in the health world, and we go into detail in describing it and naming some signs and symptoms. This lead to the subject of recovery, and discusses going *all-in* in recovering vs. holding on to those “rules” around food. This topic is LOADED but I made this episode quick, informative, and there's room for discussion after you listen. In this episode, we discuss: What even is orthorexia? What the signs/symptoms are Health is MORE than just food and exercise Food “morality” Good food vs. bad food? Why I create “healthy” recipes Clean food vs. full recovery What really is health? The diet industry ‘Want vs. should want' mindset The fine line of recovery How to push the boundaries

Welcome back to Wholistically, You Podcast! This week I get into the topic of shame. Shame is something that creeps up into our lives in different ways. We can let it overtake us, and it hits us where it hurts. In this episode we talk about where shame comes from, and how we can overcome it. In this episode, we discuss: How shame crept into my podcast release Growth is noticed in different, random ways Unwell from too much wellness Why do we spiral? Shame is the root of a lot of our issues New state laws and restrictions leaving you unchallenged? Uninspired? Being different from society's norm Challenges present shame Are we being ‘too' humble? The importance of celebrating who you are Other's peoples' opinions/decisions--not about you Shame vs. perseverance Shame causes inflammation Strategies to overcome that voice in our head

Welcome back to Wholistically, You Podcast! This week we dive into the science behind sleep, and how it can benefit you. Sleep is something which we can all relate to...we all need it! This week I'll be breaking the show into 2 PARTS! In these episodes we learn about the basics of sleep--why we need sleep, what affects sleep, and how we can optimize sleep. I also get REAL on where I'm at with my health journey, and where I want this podcast to go. I get raw and honest. Listen for a knowledge-PACKED few episodes, and learn how to become a healthier, you! In Part 2 we discuss: Daily sleep schedule Caffeine's role in sleep Is alcohol helping you sleep? Sunlight & it's importance The average under-sleeper overeats Glymphatic system--how does it play a role? Bedtime routines Sleep's role in performance Products to help your sleep Signs you're making progress What is to come in the episodes from here on out I haven't shared everything... My relationship with caffeine Intuition Trust your gut

Welcome back to Wholistically, You Podcast! This week we dive into the science behind sleep, and how it can benefit you. Sleep is something which we can all relate to...we all need it! This episode is PART 1 OF 2! In this episode we learn about the basics of sleep--why we need sleep and what factors affect our sleep. Listen for a knowledge-PACKED few episodes, and learn how to become a healthier, you! In Part 1, we discuss: Your sleep chronotype What affects your sleep The role of activity level What is the optimal environment? Nutrition--what can help? Is melatonin harming you or helping you? The quality of the products we use The effects of stress and inflammation Cytokines Sleep balance What hormones are affected Magnesium's role in sleep

Welcome back to Wholistically, You Podcast! This week we get into 5 specific habits that you can implement into your life throughout the course of this new year! These are daily lifestyle and nutrition habits that are essential for boosting your health, performance, and overall quality of life. We really dive deep into why we create habits, how we can implement them into our lives, and how you can ultimately choose to make this year different than last. In this episode, we discuss: Why we set goals/healthy habits How do you get to where you want to be? My weekly wrap-up Hydration Social media habits New morning routines Cooking meals at home Healthy food ‘swaps' The importance of moving your body Under-exercising vs. over-exercising Reflection What you guys shared last week! Share this episode with a friend, leave me a comment or DM on Instagram @wholisticallysam, and be sure to subscribe! Thanks for listening :)

I am so excited to launch: Wholistically, You Podcast! This is an introductory episode where I introduce myself, and share my plans for the show. I also share a little of my story, and get into some quick tips and healthy foods you can start incorporating into your diet. Enjoy! In this episode, I discuss: The mission behind Wholistically, Sam How I got into nutrition The background of holistic health and wellness Eating struggles Unhealthy vs. health-obsessed Where my personal health journey is at, today What are superfoods? Supplements/foods I always have on-hand The importance of all 3 macronutrients--carbs, fat, protein What I can do for YOU What is to come! Recipes, routine tips, health struggles, and so much more!