Welcome to another enlightening episode of the Nutrition and Life Podcast! Today, we're thrilled to have Holly Tiarne Baxter, a renowned dietitian, bikini competitor, and coach with over 13 years of experience, join us. In this episode, Holly Baxter emphasizes the value of broadening the reasons for training to include performance accomplishments and empowerment, and sheds light on her meticulous 24-week slow prep process for competitions, balancing personal challenges and professional commitments. Join us as we explore Holly's wealth of knowledge on topics such as effective training volumes, flexible dieting, weight fluctuations, and the psychological aspects of body image and self-worth. We also discuss her company's recent research on muscle growth, Holly's experience with misdiagnoses, and her dedication to creating low-FODMAP recipes for those with digestive issues. This episode is packed with practical advice for anyone navigating the complex world of fitness, nutrition, and overall well-being. 00:00 Client motivated competing in natural Olympia competition. 03:48 Competed in shows, built businesses, evidence-based approach. 07:30 Balancing work, personal stress, and weight loss. 13:46 Research focuses on exercise and nutrition findings. 16:39 Lab finds higher results, caution in training. 20:20 Research suggests limited evidence for lengthened training. 22:34 Varied pathways lead to muscle fatigue in training. 27:31 Shorter rest periods for efficient muscle training. 31:44 Diverse education led to love for food. 32:41 Transition from sweet to healthy, creating appealing recipes. 38:19 Sweet treats led to gut issues, intolerance discovered. 42:03 Consider conscious choices, test sweeteners, manage body image. 45:14 Food changes impact weight, flexibility is key. 48:07 Understanding body, confidence, and intentional information consumption. 50:30 Embracing different body phases and training for health. Follow Holly Baxter! Instagram: @hollytbaxterhttps://www.instagram.com/hollytbaxter/ Connect with Us! Visit our website at https://www.nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more phenomenal content to you. Join us next time on the Lisa podcast for another enriching discussion to elevate your health journey!