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Summary of Transcript:
Peter Attia welcomes Holly to his podcast to discuss her upbringing in Tasmania, Australia. She ran track from age 8 to 18 and decided to pursue academics instead of a career in sports due to limited opportunities for female athletes. Holly studied nutrition science and dietetics at Deakin University and had an eating disorder for 15 years which was intertwined with depression. Growing up, her mother emphasized academics and sports and used praise and recognition as a way to show love.
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Summary of Description:
In this episode, Peter Attia interviews Holly Baxter, an accredited practicing dietician (APD), competitive bodybuilder, fitness and nutrition educator, and coach. They discuss her experience as an athlete and competitive bodybuilder, her struggles with mental health, her long battle with an eating disorder, and the steps she’s taken in her road to recovery. They also discuss how to design a nutrition and training program for a hypothetical female client wanting to improve her physique through the addition of lean muscle and loss of body fat, as well as female-specific training considerations such as programming, reps, volume, hormone replacement therapy, and more.
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#Holly Baxter: Accredited Practicing Dietician, Competitive Bodybuilder, and Fitness and Nutrition Educator
In this episode of The Peter Attia Drive, we are joined by Holly Baxter, an Accredited Practicing Dietician (APD), competitive bodybuilder, fitness and nutrition educator, and coach. Holly opens up about her struggles with mental health, her long battle with an eating disorder, and the important steps she’s taken in her road to recovery. She also explains how she would design a nutrition and training program for a hypothetical female client wanting to improve her physique through the addition of lean muscle and loss of body fat.
##Holly’s Background and Passion for Sports and Nutrition
Holly has always been passionate about sports and nutrition. She’s been a competitive athlete since she was a child, and her love for nutrition was sparked when she was in college. She has since gone on to become an Accredited Practicing Dietician, and she also competes in bodybuilding competitions.
##Holly’s Struggle with Depression and an Eating Disorder
Holly opens up about her struggles with depression and an eating disorder. She talks about her long battle with an eating disorder, and how it took her a long time to realize that she was not alone in her struggles. She also reflects on her body image issues, and how she was able to have a wake up call that helped her to start her road to recovery.
##Road to Recovery: Therapy, Meditation, Self-Compassion, and a Breakthrough
Holly explains how she was able to start her road to recovery. She talks about how therapy, meditation, and self-compassion were all important steps in her recovery journey. She also explains how she was able to have a breakthrough moment that helped her to start to see her body in a different light.
##The Effect of Competitive Bodybuilding on Women
Holly talks about the effect of competitive bodybuilding on women. She explains how it can be a positive thing, as it can help to build self-confidence and self-esteem. She also talks about the importance of making sure that it is done in a healthy way, and not in a way that can cause further harm.
##Holly’s Competition Prep and How She Guides Her Clients Wanting to Improve Their Physique
Holly explains how she prepares for bodybuilding competitions, and how she guides her clients who are wanting to improve their physique. She talks about training principles for muscle hypertrophy, as well as training advice for an inexperienced person wanting to build muscle. She also explains how she would design a nutrition and training program for a hypothetical female client wanting to add lean muscle and lose body fat.
##Female-Specific Training Considerations: Programming, Reps, Volume, Sex Hormones, and More
Holly also talks about female-specific training considerations, such as programming, reps, volume, hormone replacement therapy, and more. She explains the importance of nutrition and protein during the muscle building phase, as well as changes to nutrition and training during a fat loss phase. She also explains the importance of a “reverse diet” after a cutting phase to help prevent weight gain.
##Holly’s Future in Bodybuilding and Helping Struggling Women
Finally, Holly talks about her future in bodybuilding and helping struggling women. She talks about her focus on longevity, bone mineral density, and wellness. She also explains how she hopes to continue to use her platform to help women who are struggling with mental health or body image issues.
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Holly Baxter is an accredited practicing dietician (APD), competitive bodybuilder, fitness and nutrition educator, and coach. In this episode, Holly discusses her experience as an athlete and competitive bodybuilder. She also opens up about her struggles with mental health, her long battle with an eating disorder, and the important steps she’s taken in her road to recovery. From there, she explains how she would design a nutrition and training program for a hypothetical female client wanting to improve her physique through the addition of lean muscle and loss of body fat. She explains reasonable expectations for gaining muscle and the value of a “reverse diet” for maintaining weight loss, and she shares her favorite exercises. She also talks through some female-specific training considerations such as programming, reps, volume, hormone replacement therapy, and more.
We discuss:
0:00:00 – Intro
0:00:08 – Holly’s background and passion for sports and nutrition
0:03:07 – Holly’s struggle with depression and an eating disorder
0:19:49 – Reflecting on her eating disorder, body image, and a wake up call
0:30:23 – Road to recovery: therapy, meditation, self-compassion, and a breakthrough
0:43:58 – The effect of competitive bodybuilding on women
0:52:55 – Holly’s competition prep and how she guides her clients wanting to improve their physique
1:05:05 – Training principles for muscle hypertrophy
1:10:16 – Training advice for an inexperienced person wanting to build muscle
1:13:15 – Training program for a hypothetical woman wanting to add lean muscle and lose body fat
1:24:10 – Lower body lifts: Holly’s approach to leg workouts with clients
1:36:32 – Upper body exercises: Holly’s approach with her clients
1:47:03 – Importance of nutrition and protein during the muscle building phase
1:54:20 – Changes to nutrition and training during a fat loss phase
2:04:54 – A “reverse diet” after a cutting phase to help prevent weight gain
2:08:53 – Female-specific training considerations: programming, reps, volume, sex hormones, and more
2:23:34 – Holly’s future in bodybuilding and helping struggling women
2:26:19 – Looking forward: Holly’s focus on longevity, bone mineral density, and wellness
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user’s own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
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