Longevity Optimization with Kayla Barnes-Lentz Female Body Composition with Holly Baxter
Dec 13, 2022
Holly Baxter, an accredited practicing dietician and competitive bodybuilder, discusses her experience as an athlete, top tips for improving female physique, and nutrition in this entertaining episode of Brain Biohacking with Kayla Barnes.
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Track Weekly Steps And Heart Rate Not Watch Calories
- Use step totals and heart rate trends across a week rather than trusting wrist devices' calorie estimates, which can be ~40% off.
- Aim for a weekly average step target and monitor heart rate to keep workout intensity consistent as weight changes.
Keep Heart Rate Steady As You Lose Weight
- Match or progressively increase workout intensity (use heart rate) during a diet because losing mass reduces energy expended for the same session.
- Re-check average heart rate weekly and adjust duration, pace, or intensity so energy output doesn't drop as you lose weight.
Resistance Training Wins For Longevity And Metabolism
- Prioritize resistance training for longevity because muscle preserves bone health, reduces fall risk, and raises basal metabolic rate.
- Holly shifted from 12 hours cardio to focused resistance sessions and now carries about 10 kg more mass with less total exercise time.