The Holvey Hour is a fitness and nutrition podcast hosted by Dylan Holvey, aimed at helping listeners improve their health regardless of their starting point. Each episode covers practical advice on topics such as losing weight, building muscle, getting stronger, and generally feeling better. The show is goal-agnostic, offering guidance that can be adapted to different fitness levels and objectives. It is a straightforward, coaching-style resource for anyone looking to make sustainable changes to their training and diet.
Episodes
102: Q&A: How Long My Results Took, My Coaching Style, My Boring Habits, And More
In this Q&A I cover:- how long it took me to achieve my fitness results- what my online coaching style actually is- my boring habits (that do wonders for my results)- overplayed talking points in the fitness industryAnd much more!
101: Overrated/Underrated: Peptides, AG1, Electrolytes, Over 10K Steps, And More
Back with another overrated/underrated episode where I cover a bunch of topics including:- peptides (GLP-1s specifically)- AG1- electrolyte powders- getting over 10k stepsAnd much more!
100: What Online Coaching ACTUALLY Looks Like
I get a lot of questions about what my online coaching program actually includes (and how it differs from in-person training). So in this episode I cover how I got into online coaching, what my program includes, how online is different from in-person, and common misconceptions about online fitness coaching.1:1 Online Fitness Coaching Application: https://forms.gle/E88T8bkvd9MXDHK28
99: Q&A: Shirtless Content, THC Drinks, Jumping, And More
In this Q&A I cover topics including:- why I don't post shirtless content- whether there are any downsides to THC drinks- the right way to do box jumps- supplements that are worth your moneyAnd much more!
98: Get Stronger The RIGHT Way
In this episode I talk about how to approach strength training and how to get stronger the right way. There's so much talk these days about the importance of lifting weights, but few people provide any details about HOW to do it effectively and safely. So I break it all down for you in this episode. Hope you enjoy!
97: Q&A: Mind/Muscle Connection, Cortisol, Optimization, And More
In this fitness and nutrition Q&A I cover some interesting topics including:- the importance of a mind/muscle connection when strength training- do you need to worry about cortisol?- what to optimize for when you only have time for one thingAnd much more!
96: Q&A: Lose Weight Fast, My Struggle, New Client Myth, And More
In this Q&A I cover different topics related to fitness, nutrition, and mindset including:- fast weight loss- my biggest struggle in my fitness journey- the most common myth new clients haveAnd much more!
95: How To Become More Motivated
Nowadays people love to say that motivation doesn't matter. I think that's BS. In this episode I cover how to become more motivated in your fitness journey so you can get the body you've always wanted. And if you feel you need more personalized help getting you there, I'm currently accepting new online coaching clients. Apply using the link below!1:1 Online Coaching Application: ht
94: My Most Confident Takes As A Personal Trainer
Recently I've been doing a social media series where I outline confident takes I have as a personal trainer and online fitness coach. In this week's episode I wanted to pick some of my favorites and go in-depth on why I feel so strongly about them and how they can benefit you. Hope you enjoy!1:1 Online Coaching Application: https://forms.gle/XVdAoHrk2q2nfWin9
93: Q&A: GLP-1 Opinion, Food Guilt, Cravings, And More
In this Q&A I cover:- a lesser talked about effect of GLP-1s- how to deal with food guilt- how to handle late night cravingsAnd much more!
92: Overrated/Underrated: Vibration Plates, Training To Failure, High Protein, And More
Excited about this first overrated/underrated podcast episode! I really enjoyed doing this format and definitely want to do episodes like this periodically. I cover vibration plates, lifting to failure, high protein diets, deload weeks, and much more!
91: Q&A: Guilty Pleasures, Cutting Carbs, Protein For Beginners, And More
In this Q&A I cover:- my thoughts on intermittent fasting- my guilty pleasures- how we should train in different decades of lifeAnd much more!
90: Feel Like Quitting Your Fitness Journey? Listen To This First.
Wanting to quit your fitness journey isn't a weakness, it's part of the process. What matters is what you do next. In this episode, I break down a controversial take on what to do when you want to quit, why it's okay to have a superficial "why," and how to adjust your goals temporarily so you don't give up entirely.
89: Q&A: Advice You Need To Hear, Low Energy, How I Keep Making Content, And More
In this Q&A I cover:- the advice I give my online coaching clients the most (and why you need to hear it too)- how to stay consistent with workouts when low on energy- how to maintain fitness results long-termAnd much more!
88: How To Stay On Track With Fitness Over The Summer
While it might not be as difficult to manage as the holiday season, the summer can be a difficult time to stay on track with fitness and nutrition. I hope this episode helps you reframe how you view this time of year and how you can choose to be more consistent than you were in previous years.
87: Q&A: Time Management, Content Creator Lies, Protein Struggles, And More
In this Q&A I cover:- my biggest struggles with both fitness and nutrition- how I manage my time effectively- how to make hitting your protein goals effortlessAnd much more!
86: Mistakes You're Making When Starting Strength Training
A lot of people are getting into strength training, but few are aware of the mistakes they might be making early on. Those early months are critical for long-term success, so I wanted to touch on some of the biggest mistakes to avoid.1:1 Online Coaching Application: https://forms.gle/zSpKxJsiikunCpx8A
85: Q&A: Insecurities, Muscle Imbalances, Feeling Weak, And More
In this Q&A I cover:- whether I have any insecurities with my physique- how to fix muscle imbalances (I've changed my mind on this)- are there any times where you shouldn't focus on balance?And much more!
84: Why You Need More Muscle ASAP
Strength training has gotten plenty of love and attention recently. Which is amazing. But not enough people are diving into the nitty gritty of WHY muscle is so important for health and longevity. Hope this episode gives you a new perspective on the power of muscle and strength!
83: Q&A: Workout Obsession, Falling Off Track, My Personal Life, And More
Apply to work with me 1:1 online: https://forms.gle/qRc4FTjZR9Q9oZ5KA
82: What Grinds My Gears In The Fitness Industry
In this episode I go over four things that grind my gears in the fitness industry right now. There's so much noise in this space. I wanted to address some hot topics and give my two cents on some things that genuinely piss me off. Hope you enjoy!
81: Q&A: Lymphatic Drainage, Consistency, Weight Loss Drugs, And More
In this Q&A I cover a myriad of topics including:- the truth about vibration plates and lymphatic drainage- how to be consistent when life is chaotic- how to properly use GLP-1sAnd much more!
80: Why Fat Loss Gets Harder After The First 10 lbs
In this episode I discuss the metabolic, behavioral, and psychological reasons why fat loss gets so much harder after you lose the first 10 lbs.
79: Q&A: Creatine Gummies, Living Alone, Osteoporosis, And More
In this Q&A I cover:- whether creatine gummies are worth it- the best exercises to reverse osteoporosis- how I feel now that I'm living aloneAnd much more!
78: Pilates vs. Strength Training
Since Pilates is all the rage right now, I wanted to discuss some of the pros and cons and compare it to the benefits you get from strength training.
77: Q&A: Losing The Last 5 lbs, Knee Pain, Personal Training, And More
A few topics I cover in this Q&A:- how to deal with knee pain when squatting- how to lose the last 5 lbs- what new personal trainers need to knowAnd much more!
76: The Truth About GLP-1s
I decided to record an episode where I just riff on recent thoughts I've had regarding health and fitness. I cover GLP-1s, doing hard things, fitness influencers, and how the fitness industry lies to you. Hope you enjoy!
75: Q&A: Toning, What I Eat, Cortisol, And More
In this Q&A I address some hot button questions including:- What is toning vs. building muscle?- Is it true that high intensity cardio spikes cortisol?- Should women do jump training for bone density?And much more!
74: Q&A: Caffeine, Bulking, Progressive Overload, And More
This week's Q&A turned out to be very training focused. I go over topics ranging from progressive overload to how to bulk to why dumbbells feel harder than barbells, and much more!
73: How To Make Your At-Home Workouts Effective
Here's the application to apply to my 1:1 online coaching program. Looking forward to speaking with you!Coaching Application: https://forms.gle/xpnmYw6iJmreMtdN8
72: Q&A: Dangers Of AI, How I Cook, Equinox, And More
Hope you enjoy this Q&A! I go over the dangers of using AI for fitness advice, how I cook my meals, how much muscle you can build, and much more.
71: Things I've Changed My Mind About As A Trainer
This week I wanted to discuss a handful of things I've changed my mind about over the years as a trainer related to health and wellness. I'm a firm believer that great coaches and trainers welcome the idea of being wrong, because it means they learned something. And being a forever student is so important for being the best coach you can be!
70: Q&A: Eating Out, Lifting Gloves, Why I Became A Trainer, And More
Back with another Q&A where I cover topics ranging from the difference between lifting straps and gloves to how to eat out out and lose weight to why I became a trainer. Hope you enjoy!
69: What Separates Me As A Coach
1:1 Online Coaching Application: https://forms.gle/6uzEk2LRFG6gPeyX7
68: Q&A: Fat Loss Tough Love, Hip Thrusts, How To Hit Your Protein, And More
1:1 Online Coaching Application: https://forms.gle/C3ZthbNPERn3cMZJ8
67: 5 Easy Ways To Become The Fittest Version Of Yourself in 2026
I wanted to start out the New Year with an episode giving you my most practical tips for how to get the most out of your fitness and nutrition in 2026 without falling off the wagon early on. Not only will these tips help you In January, but they'll keep you consistent in September.
66: Q&A: Stress Weight Gain, Starting A Gym, Defined Shoulders, & More
In this Q&A I dive into many different fitness and nutrition topics including why stress makes you gain weight, whether I'd open my own gym, how to get more defined shoulders, how online coaching has made me a better in-person trainer, and more!
65: What I Learned From My Elbow Injury
In this episode I dive into my elbow injury. I cover how I got injured, how I rehabbed it, the valuable training lessons I learned along the way, and what you can take away from all of this.
64: Q&A: My Controversial Opinions, Thirst Traps, Christmas Guilt, And More
I pull no punches in this Q&A. I go over my most controversial fitness opinions, why I don't post thirst traps, how to overcome guilt around eating too much on Christmas, and much more.
63: My Best Holiday Fitness & Nutrition Tips
In this episode I go over exactly how to approach the holiday season from a fitness and nutrition standpoint. I cover how to decide what your goals should be, how to find balance and avoid the all-or-nothing mindset, and much more!
62: Q&A: Hormones, Best Foods, Energy Drinks, & More
In this Q&A I cover a wide array of topics including the truth about energy drinks, the best gym clothing brands, what foods to eat for each macronutrient, and much more!
61: 5 Fitness Things You Think Are The Problem But Aren't
A lot of people focus on the wrong things when trying to get in shape. And even more people BLAME the wrong things for why they aren't where they want to be. In this episode I go over the five fitness-related things you think are hindering your results but actually aren't.
60: Q&A: Why I Moved, Burning Calories, And Politics
In this Q&A I cover why I moved, why nutrition is better than working out for weight loss, kettlebell workouts, high protein meals for 9-5 workers, and much more.
59: 5 Fitness Myths Debunked (Part 3)
Back with another episode of my "5 fitness myths debunked" series. Today I have a nice mix of workout and nutrition myths that I hope you learn from!
58: Q&A: Facial Fat Loss, Binging, My Supplement Stack, And More
Back with another Q&A and we have a nice mix of nutrition, fat loss, exercise, and muscle gain questions this week. Hope you enjoy!
57: 3 Reasons Why Lifting Is Better Than Cardio For Weight Loss
I recently had a conversation with one of my 1:1 online fat loss coaching clients about why I prioritize strength training over cardio with my clients. I figured this would be a helpful topic for a lot of people, so I decided to record an entire episode about why lifting is SO powerful. Hope you enjoy!
56: Q&A: AI & Coaching, 4'11" Trying To Lose Weight, Low Back Pain, And More
Back at it with a very workout-focused Q&A (although I made sure to sprinkle in some good nutrition advice along the way). Hope you enjoy!Work with me 1:1 online: https://dylanholveyfitness.com/online-coaching/
55: 5 Fitness Myths Debunked (Part 2)
Back with part 2 of debunking some of the most common myths that I've seen over the years around workouts and nutrition. Let me know if you want a part 3!
54: Q&A: My Favorite Exercise, No Motivation, Carb Cycling, And More
Back at it with another Q&A where I cover a bunch of topics ranging from my favorite exercises to what to do when you have no motivation to whether you should eat more calories on days you exercise, and much more. Hope you enjoy!
53: Why You *Need* To Stay Committed in Q4
With Q4 approaching, we're coming up on a time of year where people tend to put their health and wellness on the back-burner. I think that's a huge mistake that can cost you big in the long run. Listen to the whole episode to learn why it's critical to lock in now and exactly what you need to do to remain consistent around this notoriously difficult time of year.
52: Q&A: Early Morning Workouts, Me Being Lazy, White Rice, & More
I can't believe it's been a full year that I've been doing the podcast! I hope you've enjoyed the episodes over the past 12 months and continue to stick around for another year of value.I appreciate your support and listenership more than you know!
51: Five Truths That Will 10x Your Fitness Results
I strongly believe that if you begin to embody these five truths about exercise and nutrition, your life will change forever.
50: Q&A: Biggest Loser, Weight Vests, My Injury, And More
Back at it with another Q&A, and I think this one's a banger if I do say so myself. If you're interested in working with me 1:1 online and having me take all the guesswork out of your workouts and nutrition so you can lose weight and get more defined, apply using the link below:1:1 Online Coaching Application: https://dylanholveyfitness.com/online-coaching/
49: 5 Fitness Myths Debunked
There's no shortage of misinformation online. And with so much content contradicting what you've already seen, it's hard to know what to believe. So I wanted to record this episode highlighting 5 fitness myths that need to be debunked. Hope you enjoy!
48: Q&A: Best Gym Equipment, Tracking Calories At Restaurants, How To Eat If You're Obese, And More
This is part two of a two part Q&A series where I go over topics including the pros and cons of each type of gym equipment, whether you should track calories while eating out, where to start if you're obese, and much more!
47: Q&A: Eating Well But Not Losing Weight, Skipping Breakfast, Losing Weight And Building Muscle, And More
This is part one of a two part Q&A where I go over topics including why you might not be losing weight even when you're eating well, whether skipping breakfast is bad for your metabolism, how to lose fat and build muscle at the same time, and much more!
46: How I Approach Fitness On Vacation
This week I'm leaving for a nice 8 day vacation in Hawaii, so I figured I'd outline exactly how I approach fitness and nutrition as a personal trainer on vacation.
45: Social Media Has Made Fitness Harder
In this episode I dive into the impact social media has had on the fitness industry and our perception of what it means to be fit. I hope this helps and gives you a new perspective to think about when consuming all the "cream of the crop" videos that we're bombarded with online.
44: Q&A: Cortisol, Strength Training Downsides, Weight Maintenance, And More
In this Q&A I go over many different topics including the truth about cortisol, the potential downsides of the industry pushing strength training, how to actually maintain weight loss, and much more!
43: Nutrition Runs On A Pendulum Of Extremes
Ever since I first become interested in fitness and nutrition in the early 2010's, I've noticed trends come and go. In my eyes, there have been three major "nutritional eras" over the past 15ish years, and in this episode I discuss the pros and cons of each.
42: Q&A: My Progress, Going Balls To The Wall, Coaching Pitfalls, And More
This might be one of the better Q&As I've done in a while if I do say so myself. I touch on avoiding overtraining, my own recent fitness progress, common coaching pitfalls, and much more.
41: My Take On Cardio
In this episode I give you my two cents on cardio as a whole and exactly how I recommend incorporating it into your routine.
40: Q&A: Good vs. Bad Foods, Sugar, My Ab Workouts, And More
Back at you with another Q&A. This one is very nutrition and fat loss focused, so if you needed some guidance on either of those things, I hope this episode is helpful.
39: 26 Fitness Lessons In 26 Years
Since it's my 26th birthday, I figured I'd outline 26 lessons and truths I've learned from my own fitness journey and from training clients over the past few years. If you listen to the podcast regularly, I appreciate your support more than you know!
38: Q&A w/ My Mom: Menopause, What I Was Like Growing Up, And More
It was great having my mom back on the podcast! In this episode we did a Q&A where we covered topics ranging from how my mom's fitness routine has changed over the years to how she stays positive in her fitness journey to what I was like growing up. Hope you enjoy!
37: The Easiest Way To Get Fit (Part 3)
This is the third and final episode of the "easiest way to get fit" series. As I mentioned at the end, make sure to *actually* implement what I'm outlining in each episode (even if it's just one or two things). Remember, knowledge isn't power. Applied knowledge is power. And if you want help implementing all of this, you can apply to work with me 1:1 online using the link bel
36: Q&A: Burnout, Reverse Dieting, Loneliness, Carnivore Diet, & More
I really enjoyed answering the questions in this week's Q&A! I covered topics ranging from dealing with loneliness and burnout on your fitness journey to whether reverse dieting is actually legit to the truth behind the carnivore diet.If you're interested in working with me 1:1 online, fill out the application here: https://dylanholveyfitness.com/online-coaching/
35: How To Boost Your Metabolism
Everyone claims to have the "secret" to boosting your metabolism, but most of the information online is promoted by influencers just trying to push supplements on you.So I wanted to record an episode going over what you should ACTUALLY do to boost your metabolism. Hope you learn a thing or two!
34: The Easiest Way To Get Fit (Part 2)
I got really good feedback on the first episode of this series, so I was motivated to pump out the second one.Let me know what you think of this one!
33: Q&A: My Physique, What I Eat In A Day, Tough Love, And More
In this Q&A I answer topics ranging from why I don't show my own physique to whether I give clients tough love to what I eat in a day (and much more).Hope you enjoy!
32: The Easiest Way To Get Fit (Part 1)
Lately I've been seeing a lot of content about how to "optimize" every aspect of your fitness and nutrition. But I haven't been seeing enough content geared toward people who are just starting out. So I wanted to provide it for you here on the podcast with this series. If you're interested in downloading the 18 free workouts that I mentioned in this episode, click the link be
31: Fitness/Nutrition & The Menstrual Cycle
I've been seeing a lot of content about how women should be approaching fitness and nutrition during their menstrual l cycle, so I figured I'd record a podcast episode on it.Like I mention at the beginning, I'm by no means an expert. But, I am a personal trainer who's worked with many female clients, so I wanted to highlight what's worked for them.
30: Q&A: My Cardio Routine, My Favorite Part Of My Job, Gym Pet Peeves, And More
In this Q&A I address a few topics that I think I've yet to cover in either an IG or podcast Q&A. Feel free to DM me any in-depth questions you want me to answer in future Q&As!
29: What To Do If You're In A Calorie Deficit But Not Losing Weight
I've heard it a million times. "I'm in a calorie deficit and am doing everything right--why am I not losing weight??"I get it, it's frustrating af. So I wanted to record an entire episode devoted to helping you work through some of the most common pitfalls people face when trying to lose weight.Hope this helps!
28: Q&A: Advice To My Younger Self, Cheat Meals, Weight Loss Mistakes, And More
In this Q&A I cover some fitness and nutrition topics as well as a few personal ones. I cover what advice I'd give my younger self, my favorite cheat meal, why it's harder for women to lose weight, some weight loss mistakes, and much more!
27: Q&A: Training With Back Pain, Peloton, Arthritis, And More
Back with another Q&A! (I feel like I say that every week)Today I cover a bunch of topics ranging from how to train around back pain to my thoughts on Peloton to the best rep range to train in if you have arthritis. And much much more. Hope you enjoy!
26: Q&A: Stomach Fat, Pilates, GLP-1s, And More
In this Q&A I tackle topics ranging from losing stomach fat to the importance of lifting when on GLP-1s to the biggest lessons I've learned in fitness. Hope you enjoy!
25: Supplements 101
In this episode I share what supplements are worth taking and which ones aren't quite as important. Obviously I wasn't able to touch on very supplement on the market, but hopefully this gives you a better understanding of some of the main ones.
24: Q&A: Hormones, Soreness, Whether I've Been Out Of Shape, And More
In this Q&A I cover topics ranging from how hormones affect weight loss for women, how often you should be sore from your workouts, whether I've ever been out of shape, and much more.Hope you enjoy!
23: How To Crush Your Fitness While You Travel
Having traveled multiple times a month for a 30+ year career, my dad knows a thing or two about making fitness work on the road. In this episode we discuss how to handle fitness and nutrition while traveling for work, and he shares his best tips and tricks that he's learned over the years.I hope you enjoy the episode!
Recommended
Solved Murders - True Crime Stories
Old Time Radio - Gunsmoke
ESPN SportsCenter Update
Back to the 80s Radio
Heaven’s Gate Academy
Deadline: White House
The Great Detectives of Old Time Radio| Daily Mystery Dramas
TED Business
Ranger Bill | Old Time Radio Adventure & Family Drama
زن بودن
Christmas Old Time Radio
The Adventures of Superman | Old Time Radio
