#228 ‒ Improving body composition, female-specific training principles, and overcoming an eating disorder | Holly Baxter, APD | The Peter Attia Drive

In this episode of The Drive Podcast, Peter Attia interviews Holly Baxter, a dietician, bodybuilder, and physique coach, about her background, her interest in nutrition, and her past struggles with an eating disorder. Holly shares her personal experiences with anorexia, bulimia, and binge eating disorder, discussing the root causes and her journey to recovery through therapy and finding purpose. The conversation transitions to a case study, exploring training and nutrition programs for women aiming to improve their physique, focusing on muscle building and fat loss. Holly provides insights into female-specific training principles, the importance of mental health, and her perspective on bodybuilding, offering advice for those seeking to improve their body composition and overall well-being.

Outlines

Part 1: Introduction and Personal Struggles

Part 2: Training and Nutrition Strategies

Part 3: Gender Differences and Special Considerations

Part 4: Conclusion

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#228 ‒ Improving body composition, female-specific training principles, and overcoming an eating disorder | Holly Baxter, APD

The Peter Attia Drive

Part 1: Introduction and Personal Struggles

Introduction to Holly Baxter and Her Background

The Onset of Eating Disorder and Trauma

Understanding Eating Disorders and Seeking Support

Body Image, Control, and Post-College Life

The Wake-Up Call and Finding Purpose

Recovery is Non-Linear and Requires Commitment

Compassion, Body Weight, and Bodybuilding

Bodybuilding, Body Fat, and Menstrual Cycle

Part 2: Training and Nutrition Strategies

The Fitness Industry and Building Muscle

Setting Goals and Training Intensity

Program Design and Training Volume

Lower Body Exercises and Glute Hypertrophy

Quad and Hamstring Exercises

Upper Body Training and Pull-Ups

Deltoid Training and Dietary Goals

Protein Goals and Calorie Surplus

Weighing Food and Recovery Diets

Part 3: Gender Differences and Special Considerations

Differences in Male and Female Training

Menstrual Cycle and Training

Post-Pregnancy and Body Composition

Part 4: Conclusion

Concluding Remarks and Disclaimers

#228 ‒ Improving body composition, female-specific training principles, and overcoming an eating disorder | Holly Baxter, APD

The Peter Attia Drive

Part 1: Introduction and Personal Struggles

00:10Introduction to Holly Baxter and Her Background

Introduction to Holly Baxter and Her Background

06:00The Onset of Eating Disorder and Trauma

The Onset of Eating Disorder and Trauma

09:08Understanding Eating Disorders and Seeking Support

Understanding Eating Disorders and Seeking Support

17:52Body Image, Control, and Post-College Life

Body Image, Control, and Post-College Life

24:26The Wake-Up Call and Finding Purpose

The Wake-Up Call and Finding Purpose

30:57Recovery is Non-Linear and Requires Commitment

Recovery is Non-Linear and Requires Commitment

35:05Compassion, Body Weight, and Bodybuilding

Compassion, Body Weight, and Bodybuilding

39:49Bodybuilding, Body Fat, and Menstrual Cycle

Bodybuilding, Body Fat, and Menstrual Cycle

Part 2: Training and Nutrition Strategies

44:27The Fitness Industry and Building Muscle

The Fitness Industry and Building Muscle

50:36Setting Goals and Training Intensity

Setting Goals and Training Intensity

58:18Program Design and Training Volume

Program Design and Training Volume

1:07:03Lower Body Exercises and Glute Hypertrophy

Lower Body Exercises and Glute Hypertrophy

1:17:10Quad and Hamstring Exercises

Quad and Hamstring Exercises

1:24:25Upper Body Training and Pull-Ups

Upper Body Training and Pull-Ups

1:30:03Deltoid Training and Dietary Goals

Deltoid Training and Dietary Goals

1:37:38Protein Goals and Calorie Surplus

Protein Goals and Calorie Surplus

1:44:10Weighing Food and Recovery Diets

Weighing Food and Recovery Diets

Part 3: Gender Differences and Special Considerations

1:52:40Differences in Male and Female Training

Differences in Male and Female Training

1:57:55Menstrual Cycle and Training

Menstrual Cycle and Training

2:04:33Post-Pregnancy and Body Composition

Post-Pregnancy and Body Composition

Part 4: Conclusion

2:12:32Concluding Remarks and Disclaimers

Concluding Remarks and Disclaimers