Build Muscle + Lose Fat Over 40 w/ Fitness Model Holly Hines

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40.

Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
*Save 12% with code podcast at checkout

Research Links: https://bit.ly/glute-masterclass

------------Health and Sleep Tools You NEED!----------------------

Berberine Fasting Accelerator: https://amzn.to/3NWv97i

Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e

Best Sauna Blanket: https://bit.ly/best-sauna-blanket

Best High-Protein Snax: http://bit.ly/Carnivore-Crisps

Best Mouth Tape (Nexcare): https://amzn.to/31qJayh

Get this Metabolic Book: https://amzn.to/3pEfvmZ

NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE

Breath Right Strips: https://amzn.to/31t5VSl

A Metabolism Book Should Have:https://amzn.to/2jUiAh5

----------------------------------------Show Notes-------------------------------------


0:00 Intro
9:00 A varied whole food approach to fitness contest dieting is gaining traction.
12:20 Weight loss is best addressed with quality nutrition and appropriate digestion.
16:30 Holly consumes 1.25 grams per pound of protein in the building phase.
19:00 Holly has increased her fiber intake (with minimal lectins).
26:30 Holly eats Japanese sweet potatoes and plantains.
30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.
31:00 Holly trains in the afternoon after eating.
34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on
Saturdays. Time under tension, tempo work, and progressive overload are her focus.
37:44 Walking lunges and Bulgarian split squats work well for those with long femurs.
39:14 Pendulum squat is called the great equalizer.
42:34 Reps are all contextual to your goals.
43:34 Many women hold back to avoid over-developing the upper body.
45:24 In a caloric deficit, you can’t gain much muscle.
53:09 A regular menstrual cycle is a vital sign.
53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve
her energy levels, sleep, libido, and ability to train hard consistently.
56:44 Women need testosterone and men need estrogen.
01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat.