Build Muscle + Lose Fat Over 40 w/ Fitness Model Holly Hines
HTML-код
- Опубликовано: 1 июн 2024
- 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: bit.ly/electrolyte-stix
*Save 12% with code podcast at checkout
Research Links: bit.ly/glute-masterclass
------------Health and Sleep Tools You NEED!----------------------
Berberine Fasting Accelerator: amzn.to/3NWv97i
Eat like your life depends it Tee Shirt!: bit.ly/3dEHM3e
Best Sauna Blanket: bit.ly/best-sauna-blanket
Best High-Protein Snax: bit.ly/Carnivore-Crisps
Best Mouth Tape (Nexcare): amzn.to/31qJayh
Get this Metabolic Book: amzn.to/3pEfvmZ
NeilMed Nasal Wash Kit amzn.to/3EUQaYE
Breath Right Strips: amzn.to/31t5VSl
A Metabolism Book Should Have: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.
Is sitting next to each other like this the best way to do an interview? My neck is aching just watching it 🤣
Good point, may need to change it up!
@@Highintensityhealth great interview man!! What a guest!!
Thought the same thing just before I read your comment
Well it's definitely more personal doing it the way Mike has been doing it for years, but my goodness the Generation Z joke of your body parts hurting watching things has been overused for years. Try real comedy
I swear i just thought the same thing, time for a sweet table lol
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 Bio-identical 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.
Thank you!
Did she have kids or she just exercised 😂
1.25 grams of protein per lean body mass? Shes nuts. .70 grams yes .70 is what phds recommend for natties.
Why eat carbs after workout?
Stack that muscle on early and maintain it, y’all
Re Early: A benefit of homeschooling is that we can take PE to a level that truly advances my kids' endurance and strength and agility.
Danya
@@timvandermey4792 … Heck yeah. I homeschool my boy. He’s a genius athlete.
"over 40"
Yeah, real easy to say, until you've been sidelined from a horrible accident and have to start over and deal with chronic pain... 😢
@@calista1280 ok
She has an amazing energy. She obviously loves what she does.
My jaw dropped when she said that some women considered her as masculine. She is very feminine. I noticed the ring on her finger so I say this with full respect towards her husband, she is a very beautiful women and more importantly, she has the personality to match it. Some women have no clue what femininity is when it comes to the opposite sex's (guys') attraction. I am glad that she took the criticism with a grain of salt, a very matured attitude.
Great show!! I’m interested in learning about all of this and thank you Holly you are so awesome !
So well done and absolutely full of details!!!!
Hey, just wanted to say your podcast episodes are a highlight of my week!
Great show 👍
really great inerview. thanks a lot
Constipation while zero carb is simply not consuming enough fat. There's no need to over complicate diet.
I tried high protein high fat, carnivore diet ish, my gut still prefers a few boiled mushrooms, half onion and a carrot to go with that meat, the toilet visit is so much more pleasant.
I eat a large salad with a protein almost every single day. Even when I cook my egg whites, I throw it on top of kale and shredded broccoli slaw. But when I go to my parents house to eat, I always get constipated when I stay up there. Because most of their diet is Protein and vegetables. As a runner that is hard I do not like to feel like there’s a block of cement sitting in my stomach. So I always have to travel with those Dulcolax chews- Which which I don’t really like to do because I don’t wanna force myself to have diarrhea and sometimes I think that those Dulcolax make you really dehydrated. I noticed a huge difference in my sodium water balance when I have to take that stuff. Also when I’m up at my parents house in Florida, I run outside on the bridge so it’s very hot and I tend to get dehydrated, but I can’t stand to be constipated up there with their meat diet
@@HH-gv8mx What about fat intake - that helps lubricate passage.
@@felipearbustopotd I eat atleast one avocado every day and a bunch of raw almonds and walnuts. I also cook with EVOO… but I still need those greens or some prunes at least.
@@HH-gv8mx Thank you for the reply. Glad you have found a regime that works for you. 😀
Anyone else neck hurting??
Nope. You're just old
She looks familiar, have you had her on here before? Definitely a good topic because fat loss is better than weight loss, especially for women who might gain 2 lb overall yet to be 5 in thinner and much much healthier which is why the guys over at Mind Pump make the joke of throwing away your scale because it's not a good metric of health
Greatt interview!! So is DHEA actually as affected as mentioned?
i love this talk!!
Great info! Will definitely look into to basil seeds vs chia.
How do you get that much protein in while fasting for so many hours per day? What does a typical day’s meals look like for you?
33:25 that's because you're not fat adapted. A full, performance ready fat adaptation may take well over 6 months, so pros rarely go there. But it's so much worth it!
Not everyone likes 80% fat. I felt & looked like crap on it. Most carnivores don't look good.
@@nutech1810I didn't say 80%. Fat adaptation happens with consistency. Consistently not ingesting carbs. Performance needs protein too because the turnover is higher, so 80% fat is probably not optimal. Most athletes do best with 1:1 on mass (g), with personal variations +/- not much, depending on type of sport as well as individual metabolism.
WOW! So I’m approaching 40 here in the next couple months and I’ve slowly been gaining more weight, partly from not eating as well as I had years back, but also from having aches and pains in various places that made it not so fun to exercise. I kept looking at exercising like it was just torture. Even more so than throughout my 20’s and 30’s. But you said something that dawned on me…”long femurs”. I have NEVER thought about that being a “thing”. It makes total sense though and connects so many dots! SO many people talk about doing the typical barbel squats and I’ve always been afraid of hurting my back and a lot of my pain is in my SI joint and tight legs, mainly thighs but it’s now affecting my calves and what not because I’m not working out as much and things are so tight. I’m going to have to focus on exercises that caters to my long femurs because I have very short calves and while I’m not tall, I have always had that body build. Thank you so much!!!!!!
I'm only 29 but there's no harm in knowing this now, I guess
It’s actually all even more beneficial because you can start earlier
The way I see it now, protein is the treat and foundation for health. Good quality food and protein is expensive, there is no money to waste and why would you if you are investing in quality. It's a lifestyle budget choice. I used to love Pizza, but now if I have a lot of protein and enjoy it, everything else will take care of itself. Body starts to desire quality stuff. Organic blue berries tastes great, and benefits. That's my treat. Anything good is a treat, cheat meals are a old way of thinking now..Just enjoy it all or don't.
There is a typo in the thumbnail photo.
They is a typo in the thumbnail photo.
Love zen basil seeds eat them every morning
TRT/ hrt
Meditation
Sleep
Low stress
And correct macros
Glad some one else mentioned the oddity, about the sitting arrangement.
I do not get what you are saying.
@@creepycrespi8180 Why sit side by side when interviewing. Face the other person.
I understand the ideals one can have vs. the reality of the quality of food from restaurants to cooking at home.
I wonder if her success in bodybuilding has a direct correlation with her parents prioritizing protein while growing up?
I am from a third world country, where protein is rare to have in your meal, and one or two eggs are diluted to feed a family of 6.
I remember my mom only giving steak to my dad, we got the meat flavor, or a tiny piece. If I asked for more, there never was more. 🤔
So I was stuffed with potatoes and rice, the cheapest option available. Minimal vegetable too.
What functional medicine doctor did she use for HRT?
53 5’1” lost 50+lb and gained muscle and strength. Like Holly said, building a healthy, strong and fit body is def earned and takes work! Key areas are diet, strength training, sleep and stress… and hormones. If one is off it can throw everything. off. Def possible to lose body fat and gain muscle 💪🏋️♂️
What exactly are peptides and where do you buy them?
From the store 😂
@@nutech1810 nope. They are not in the stores. But thanks for being unhelpful.
to ease the pain in the neck, stop watching. Here it is Building muscle and losing fat, especially for individuals over 40, can be approached with a combination of targeted exercises, proper nutrition, and lifestyle adjustments. Here are some general tips to consider:
1. **Resistance Training:** Incorporate strength training exercises into your routine at least 2-3 times per week. Focus on compound movements like squats, deadlifts, bench presses, and rows to work multiple muscle groups simultaneously.
2. **Progressive Overload:** Gradually increase the intensity of your workouts by adding more weight, increasing repetitions, or reducing rest time between sets. This helps stimulate muscle growth and improve strength.
3. **Cardiovascular Exercise:** Include cardiovascular activities such as brisk walking, cycling, or swimming to improve heart health and support fat loss. Aim for at least 150 minutes of moderate-intensity cardio per week.
4. **Protein-Rich Diet:** Consume adequate protein to support muscle repair and growth. Include lean sources of protein such as chicken, fish, tofu, legumes, and dairy products in your meals.
5. **Balanced Nutrition:** Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and healthy fats. Limit processed foods, sugary drinks, and excessive amounts of saturated fats and refined sugars.
6. **Adequate Rest:** Ensure you're getting enough sleep each night, as rest is crucial for muscle recovery and overall well-being. Aim for 7-9 hours of quality sleep per night.
7. **Stay Hydrated:** Drink plenty of water throughout the day to support hydration, energy levels, and overall health.
8. **Consistency:** Stay consistent with your workouts and nutrition plan. Progress may take time, so be patient and stay committed to your fitness goals.
What would cause you to have trouble digesting or absorbing vitamins from a healthy meal
I’ve always wished that I could work out in the mornings. But no matter how hard I try I cannot work out in the morning! I love working out at night. I love running at night. I love doing training at night even when I’m tired when I get off work, I’ll have some coffee. I’m already hydrated from the water that I’ve been consuming throughout the day and I’m in a 12 hour fasting, so I have a better workout when I do it at night.
Just do what feels best for you.
I find if I workout in the morning I’m too tired all day- but after work I get a second wind and get better quality workouts somehow - and sleep better!
@@Somebodysomewheresometime yes I’m the same way! Believe me, I’ve tried to join the dozens of friends that I have to get up early in the morning and get their workout done and clean. I feel amazing all day. I have the opposite effect. It makes me tired the rest of the day.
In trying to save on groceries ( I spend 1/4 of my income on organic produce), I don’t eat red meat, but I do eat wildcat fish, scallops, shrimp, organic egg whites and once every two weeks, I will buy a Costco rotisserie chicken because they are cheap. Is it OK to eat the rotisserie chicken even though it’s not organic when I eat it, but it’s loaded with oils and salt because I have such a clean diet almost feels like I’m eating Kentucky fried chicken. I don’t eat fast food that’s what it feels like when I eat the rotisserie chicken from Costco but I get it because I need the protein and it’s cheap. But is it really that bad for you?
It is considered as processed food (salt, sodium phosphate, modified food starch, potato dextrin, carrageenan, sugar, dextrose, spice extractives). I go to Costco about once a month and I still pick one up and have it for 3-4 meals (sometimes just a pure carnivore meal, I am nowhere near a 100% carnivore guy, but I do sometimes have meals that are 100% meats). Half of the time I will pull off the skin, depending on my mood whether or not I am really hungry and/or feeling lazy). Does that help a lot? I don't know, some of it might be injected.
@@bgrimlan I pretty much knew the answer that it was definitely a processed food. I mean, my taste buds can feel the difference.. when I was super lean and super fat I could never stomach something like that. But now that I’ve had it twice this year, the organic rotisserie chicken from Whole Foods tastes, awful! Dry and boring And three times the cost..
Ditch the shellfish it’s unclean
@@forshizzleinthehizzl I rarely eat it. But maybe 3 scallops a week. It’s really hard for me to get protein and since I don’t eat.Meat or pork.
She said a lot that caught my attention because I'm 41. @Mike I don't think my doctor is reading my numbers right, how can I get a 2nd opinion?
Do you eat your plantains green or ripe?
Sounds like she eats them ripe if she’s pan frying them. Or baking them they are really starchy and they make me very heavy but they are so delicious.. one of those foods that I can tell immediately fatten me up.
@@HH-gv8mx thank you! I agree, until I have a sculpted body like hers, I will not eat them.
► FIBER ISSUES: For some people fiber can constipate you. I am one of those people. I had a DNA test done and they said I have a nerve issue that causes the intestines to not contract, so therefore more fiber just makes me get backed up.
28:36 facts! That rice backup is the worst thing in the world.
If you must eat meat Don’t get it from a factory farm Instead from a farm that treats animals as humanely as possible
Meat is the healthiest thing on the planet to eat so not sure why you wouldn't eat it.
@@tylerhoffman2271 I said. If you must eat meat. GET IT FROM A HUMANE SOURCE not a factory farm Factory farm meat is not so healthy. Seven Sons Farm is a humane source as far as I can tell.
@@inthehouse9062 you might want to be more precise in your wording as in using the phrase 'if you must' implies that you shouldn't and that it isn't necessary.
😂 true.. guy sounds like a vegan
Definitely attractive woman in demeanor and appearance!
I am 80 kgs, so this means I should eat 220 g proteins per day - how do I do that? That is enormous amount of food.
Love plantains!!
I’m not understanding the major issue with chicken, rice, broccoli? All of these are whole foods. Add in a few more things and you’re at a healthy diet.
Its not sustainable long term. Before you know it your will be eating wendys again.
@@capcomfan82 exact same argument people make for any restricted diet, whole food, gluten free, grain free, seed oil free, etc
The bottom line rule is to pay attention to how various foods "affect" your body. For some, rice may be fine but for others it may not be. It's no different than food allergies; clearly if someone is allergic to eggs they obviously shouldn't eat them.
@@ambhatti1538 I agree. I just don’t understand saying that eating like a body builder (chicken, rice, broccoli) is a bad thing. This channel is about restrictive diets, just not following why that particular one is bad.
@@elliotbgardnerjust a complete lack of enough good fat - which is a recipe for disaster later.
BBers were on it!
I thought I saw this a while ago. They were situated in the same position, and the same comments as here.
You two would make a good couple.
Clearly, she's married. What a disrespectful comment to her husband
No thanks to fiber and seeds.
The speaker is seated next to each other in front of the camera, but this setup is not ideal for a podcast. Notice how they are facing sideways instead of towards the camera.
Mike never fails to invite the smoking hotties. 😂
Spell check the thumb nail
More isn't always better. More iron doesn't mean anything, 'cos it's not in the form your body needs it. More potassium isn't useful if you don't need it and too much is detrimental. Fiber is contraindicated.
TBH I don't see how this applies to the life of an average female, whether they are pre- or post-menop. This is far removed from the life of an average female
Well... no one has said/indicated its supposed to be! ...(what its not, but which you think it '
should be).
Im a landmine squat guy.........
Big thumbs up for Holly. 2.5 grams / lb are just right 😁😁
Constipated on carnivore? Too much dairy and not enough fat.
Throw in cruciferous veges and nicotine patch and your good to go
I have maintained good muscle tone into middle age by doing resistance band workouts at home a few times a week, wrapping the bands around a door. I'll be damned if I gain weight and ruin my health with the excuse that I don't have time to drive to a gym or the government locked me in the house due to a panic.
nice guns, mike
Who brought the ketchup and mustard?
😂😂😂
If someone eats a croissant for breakfast and gets bloated (she said carbohydrates) that is not healthy in my book. Having such low metabolic resiliance is not good by any standard.
Goddammit with saying "like" every other fucking word!!
Triggered? 😂
Gotta say the daily protein intake levels thrown around seem quite unnatural.
It is. .75 gr gram per body weight is sufficient
is bioidentical hormone replacement therapy another way of saying you take testosterone to build muscle, taking a performance enhancing drug?
I was on a bioidentical hormone in my 30s when I stopped getting my period and they gave me progesterone. Because I was so lean 🏃♀ 🏋♀ I didn’t have a period for many years..
estrogen, progesterone, and testosterone are the most commonly prescribed bioidentical hormones.
thanks@@HH-gv8mx so its matching the normal level of hormone, as opposed to exceeding normal levels... bioidentical...
I thought she claimed to be natural and not go down that path in the beginning! Then says she does hrt and peptides!
And takes testosterone? Not sure how she claims natural 🤔
@@jenniferyates325 I never heard her say that she does anything natural. none of these Fitness do anything natural. Almost all of them take some sort of hormone replacement therapy, Ozempic, which she admitted to taking., fillers Botox injections of any kind and every kind to supplement their routine and get them as lean as possible. And if you have money, you can do it too.
Remember when that Jillian chick said nutrition doesn't matter; that it was all the workout??? NEVER RESPECTED OR LISTENED TO HER EVER‼️
I don’t think she ever said that ..
I never remember her saying that at all. I remember her putting a lot of emphasis on what you put in your body. She’s been on a lot of podcasts and real time with Bill Maher and Club. Random podcast lately talking about a variety of health related subjects, including all of the things she was wrong about 10 years ago.
❤💪🙏☦️ GOD GIVES US STRENGTH ☦️🙏💯🫶
I loved this interview until she said “ older women in their 60’s” in reference to “them” not wanting to look like her … OUCH… I’m 62 & feel Holly has a terrific physique …. But that comment definitely turned me off…. Do NOT categorize older women that way… how dare she….. 👎👎👎
Roids just say it...I break my ass I'm 52 years old and gain shit...eat as healthy as you can but building muscle is a no no after certain age...trt possible but Roids is the way. Everyone saying his and coaching without any results. Creatine my ass!
I am surprised to hear her talking fiber when there is no nutrient value to that and it is not even a necessary macro. 😮
No need to be constipated, as dietary fat will take care of that.
That’s what nutrition people are taught . They pay to be taught nonsense
Fitness people mostly really don't know about nutrition. They tend to take the info from the mainstream
@@nattypatty3667especially body builders who actually don't care about nutrition at all ultimately.
@@catcan221 no I’m constipated unless I start eating raw spinach and power greens. I will just show fistful of arugula and spinach and red onion all of those raw vegetables or I am miserable if I eat a block of meat. I can feel that my stomach when I try and run and it makes me feel heavy.
I wish she would have talked about her PED's and what works for her.
Right?? But prepare to be gaslit when pointing out the obvious.
You mean “Her?” Pronoun dysphoria?
Sorry but she lost me when started talk about fibre 😐 great show but I'm Carnivore 🥩🥩🍖🍖
That’s where women’s physiology is different from a man’s. Women need fiber focused diet when we are getting close to peri/menapause years
@@mariechelnokova5298 BS. Fibre is as useless as teets on a bull
Oh no hell no dog. I need fistful of spinach and arugula and raw red onion and power greens and kale along with that block of meat. I cannot stand to be constipated!
@@HH-gv8mx💯💯💯
You won’t be carnivore forever, so check yourself.
PEDS. DUH