HollyFit
Blog
Useful reporting on coaching, labs, training, nutrition, and the decisions that turn information into a protocol.
Wearables Are Half Hype. This One Has Me Paying Attention.
Most wearable metrics are decoration. The FDA just authorized the first device that tracks glucose and ketones together, and that one is a real step. Here is the rule for deciding what is worth strapping on.
Protein Is a Floor, Not a Personality
Protein matters, especially when you train. But turning one useful target into your entire food identity can crowd out energy, fiber, variety, and a normal relationship with meals.
How to Film a Lift So Your Coach Can Actually Coach It
Good lifting video is not content. It is evidence. Here is how to capture the angle, timing, and context your coach needs to give you useful feedback.
What Earns a Place in Our Gym Bag
Fitness products are easy to buy and hard to evaluate. Before we recommend a tool, it should solve a recurring problem, survive real use, and justify the space it takes.
Your Lab Results Are Not Your Protocol
Lab data can sharpen a plan, but a result is not a diagnosis and a reference range is not a treatment algorithm. Context, trends, symptoms, history, and risk still matter.
The Win Before the Before-and-After
A transformation photo captures an outcome. Coaching happens in the smaller decisions that create it: the return, the adjustment, the honest check-in, and the repeatable week.
Not Everything Needs to Be Optimized
Optimization is useful for systems. Applied to every meal, walk, hobby, and relationship, it can turn a full life into one long performance review.
Carb Cycling: The Smarter Way to Gain Muscle Without Unwanted Fat
Carb cycling can align more carbohydrates with demanding training days while keeping the weekly nutrition plan focused on controlled muscle gain.
The 5 Best Travel Accessories for Taking Your Wellness Protocol on the Road
Five source-checked travel accessories that help protect temperature-sensitive medication, organize vials and syringes, and handle used sharps safely.
Dr. Harrington and Coach Holly’s Top 10 Supplements for Health and Performance
Ten supplements worth understanding, from creatine and omega-3s to magnesium and urolithin A, with practical guidance on evidence, dosing, interactions, and when lab testing should lead.
Why HRV Is the Most Overrated Recovery Metric (And What to Track Instead)
Every guy I talk to over 35 has the same setup: Whoop or Oura on the wrist, HRV chart on the phone, and a growing sense that the data isn't helping. The readiness score says 72%. The HRV is "suppressed." And yet, bench felt fine yesterday. Deadlift moved well. No joint pain. No…
The Bloodwork to Ask For If You're Over 35 Lifting Hard
Most guys over 35 who lift seriously hit the same wall. Recovery takes longer. The weight on the bar stalls. Sleep quality drops. Motivation flags. You're doing everything right, eating enough protein, training consistently, managing stress, but something feels off. So you go to…