Building Muscle in Midlife: Hypertrophy Training, Bone Density, and Fat Loss for Women with Holly Baxter

In this episode, we sit down with accredited practicing dietitian, pro physique competitor, and online nutrition coach Holly Baxter to break down the science of fat loss, muscle building, and body recomposition for women — especially women in perimenopause and menopause. Holly shares evidence-based strategies for female fat loss, optimal protein intake for midlife women, and how to structure a resistance training program for muscle hypertrophy and bone density.

We cover high load vs. low load training for women, the truth about rep ranges for muscle growth, how reverse dieting actually works (and why Holly no longer prescribes it), creatine for women's cognition and performance, and the best supplements for midlife women. Holly also opens up about recovering from bulimia and binge eating disorder, and how healing her relationship with food transformed her coaching philosophy.

Whether you're a beginner lifter, a woman just trying to improve your health and physique and lose body fat, or a competitive bodybuilder, this episode is packed with actionable nutrition and training advice backed by real research.

🎧 Listen now for nutrition, performance and training strategies for optimal midlife health.