418: The Victoria’s Secret Model Workout and The Dose Mentality: The Smarter Way to Get Strong and Lean with Joe Holder

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Oct 22, 2025

Joe Holder, a performance specialist and Nike Master Trainer, challenges conventional fitness wisdom. He discusses the 'dose mentality,' stressing that workouts don't need to be grueling for results and highlights the importance of recovery. Joe sheds light on women experiencing temporary 'puffiness' during training and shares insights on managing it. He also dives into wellness psychology, touching on orthorexia and body dysmorphia, while promoting intuitive eating and morning mindfulness practices for a balanced approach to health.

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INSIGHT

Stop Chasing Optimization For Its Own Sake

Over-optimization of wellness can become punitive and fuel dysmorphia, especially for women.
Start with goals, feelings, age, gender, and available time to find a balanced, science-grounded approach.

INSIGHT

Wellness Is A Multi-Domain Practice

Wellness spans eight domains beyond diet and exercise, including financial and social health.
Treat wellness as daily lived actions that promote individual and societal vitality.

ADVICE

Consistency Beats Constant Intensity

Prioritize consistency over intensity when building a fitness habit.
Make most workouts moderate and schedule hard sessions strategically so you sustain progress.

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This week I’m joined by Joe Holder: performance specialist, Nike Master Trainer, and wellness educator who’s worked with everyone from Victoria’s Secret models to elite athletes, for a conversation that will completely reframe how you think about health and fitness. We get into why workouts don’t always need to be so hard (and how training too intensely can actually make you look and feel worse), the real reason women sometimes get “puffy” from exercise, and how applying a “dose mentality” can optimize results without obsession. Joe breaks down the importance of recovery, why the HIIT revolution did more harm than good, and how physical resiliency builds mental toughness. We also dive into the psychology of wellness including orthorexia, body dysmorphia, and how to pursue health without letting it consume you—plus intuitive eating, carb cycling, and his simple, grounded hacks for starting the day with presence and balance.

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