Holly T. Baxter

Holly T. Baxter As a Accredited Practing Dietitian, my goal is to provide you with the knowledge & tools to create a healthy lifestyle through science based nutrition. Holly T.

Baxter is an APD Dietitian (Accredited Practicing Dietitian), IFBB Bikini Pro, and fitness and nutrition coach with 13 years of experience in health and fitness. Originally from Australia and now based in Tampa, Florida, she holds a Master’s in Dietetics, authored Muscle Hypertrophy: The Complete Exercise Guide and several macro-friendly cookbooks, and co-founded the Carbon Diet Coach app. Holly i

s the founder of BiaBody, where she recently launched BiaFit—a comprehensive fitness, recipe, and strength-training app—and co-authors BiaBrain, a monthly research review publication. Specializing in women’s health, she empowers her clients through evidence-based coaching that addresses both physical and emotional well-being, drawing on her personal experience overcoming body dysmorphia. With scientific expertise and firsthand insight, Holly is a dynamic guest for any health, fitness, or entrepreneurship-focused podcast.

04/24/2026

🤔Creatine is one of the most popular supplements out there

But does it work the same for everyone?
For children?
For older adults?
For vegetarians?

🧠 And does it affect the brain?

🎥 Listen to the full study video breakdown by subscribing to my YouTube

🔬A 2017 study by Solis, published in the Journal of Applied Physiology, set out to answer exactly that.

👇🏼Here’s what they did:

🔬Methods
• Participants took a placebo for 7 days, then creatine for 7 days
• Dose adjusted to body weight (~0.3 g/kg/day)
• Researchers measured creatine levels directly inside muscle and brain

Research Subjects
• Children (10–12)
• Adults (18–45, both omnivores and vegetarians)
• Older adults (62–84)

And here’s what they found.

📊Results
• Muscle creatine levels increased significantly, ranging from ~10–28%
• Brain creatine levels did not meaningfully change
• Older adults showed the strongest response
• Children also responded well to supplementation
• Vegetarians responded more than omnivores

☝🏼So…. even though everyone followed exactly the same protocol, the results were very different.

Muscle clearly responds well to creatine. The brain, at least in the short term, does not. Why?

Muscle relies heavily on dietary creatine. The brain, on the other hand, can produce its own and has more limited uptake.

Takeaway🔑

Traditional creatine loading protocols work — but the response is not the same for everyone, and not in every part of the body.

⚠️Now I know you are all wondering about the recent high dose protocols for cognition and brain health, where it’s been hypothesized highest doses might lead to increased PCr in th brain?

Im handing this discussion over to .darrencandow, who is one of the leading researchers on creatine supplementation.

☝🏼And…. Make sure you subscribe to my YouTube so you don’t miss my next breakdown on high dose creatine & brain benefits 🧠

04/23/2026

🥰 Week 10 Update 🌟I’m officially 10 days out from a photoshoot, and I thought this was the perfect time to share what actually changes at this stage of the diet — and just as importantly, the common myths that tend to hear about when you’re preparing for an important event and want to look your best.

❗Spoiler alert: this phase isn’t about extremes.

Despite what you might hear, there’s no:

❌ Cutting carbs or water to “dry out”
❌ Eliminating salt
❌ Doubling cardio
❌ Crash dieting or last-minute fat loss tricks
❌ Dehydration strategies (hard no)

💪🏽 At this point, the work is already done.
The goal now is simply to not get in my own way.

Here’s what my next 10 days really look like:

🏋️‍♀️ Training: Same program. No chasing soreness or PRs — just quality work and recovery.
🥗 Nutrition: Consistent, boring, and predictable. Same foods, same carbs, and sodium stays in.
😴 Lifestyle: Sleep becomes non-negotiable.
🚶‍♀️ Steps: Cardio remains steady, stress stays low, and recovery is the priority.

If anything, this phase is about restraint, not effort.

Trusting the process, staying calm, and letting the physique you’ve already built actually show. ✨

In my full-length video, I share:

👙 A sneak peek of my bikini selections for the upcoming photoshoot and where to get them (if you are on my mailing list I link all the bikinis)

🎯 I review my final 10-day weight loss goals and macro targets + 📅 the next 7 days training plan

Next week I’ll go deeper into:

🧠 How to prepare for any big event — not just photoshoots — without panic or self-sabotage
⏳ 3 days out nutrition and exercise strategy
⚠️ Why last-minute extremes usually make you look worse, not better
🔍 What actually affects fullness, tightness, and recovery

👉 To watch the full video, head over to my YouTube channel 👉🏼 HollyTBaxter

04/21/2026

Throwing it back to our unforgettable Easter Sunday cruise at ! 🚤🌸

Fat loss isn’t just about restrictions or rigid food rules. I’ve learned that the most effective diets embrace a slow and steady approach, promoting a sustainable weekly rate of weight loss that allows for balance and enjoyment! 🥰

While crash diets might offer quick results, they often lead to deprivation and a rebound effect, leaving you missing the things you love. I refuse to become a hermit or sacrifice my favorite experiences. Even with my next shoot just a few weeks away, I prioritize both my social life and emotional well-being.

By being strategic with my indulgences, this cheesecake and bread pudding were no exception 🤤, I’m committed to achieving a healthy, balanced lifestyle that keeps me happy and satisfied.

🔥 Who else here agrees that it’s important to enjoy life’s moments while still working towards our goals! Showing hands 🙋🏼‍♀️

if you haven’t taken a trip with I highly recommend it!

04/17/2026

🎥Week 9 Check-In 💕

In this weeks update, I answer your top questions from last weeks youtube video and share a little more insights about my cut progress 🔪

🍿In this week’s video, you’ll find:

1️⃣ BCAA/ EAA Supplements vs. Whole Food Protein: Why Whole Wins 🏆
👉🏼I explain why, even though BCAA/EAA supplements can support muscle protein synthesis and tissue repair, whole food sources like beef, chicken, and eggs provide a complete amino acid profile plus critical micronutrients.
👉🏼Whole foods offer iron, zinc, B12, and non-essential amino acids like glutamine and proline—things BCAA supplements can’t fully replace.
👉🏼I show you exactly why whole food protein is a powerful tool for both fat loss and overall health.

2️⃣ Konjac Noodles: Are They Suitable for Fat Loss? 🍲
👉🏼I break down the contravercial zero-carb konjac noodles: what they are, their benefits, and potential drawbacks, especially as you get closer to stage prep.

3️⃣ Effective Strategies for Macro Tracking & Eating Out 📋
👉🏼I also discuss my approach to tracking macros when dining out so you can stay accurate even with busy schedules.

4️⃣ My Weekly Progress 📊
👉🏼I’m down another 0.5 pound—even during my menstrual cycle—which suggests I’m still in a deficit with my current macros and training.
👉🏼Admittedly, this week wasn’t perfect—I had to rely on a number of estimates after a hectic stretch at work with the new Spring into Summer challenge kicking off! But that’s okay, we have to give ourselves some grace at times! The key is consistency, not perfection. Even with a busy life, showing up, even if it’s not executed perfectly will, over time get you to your goals.

🙋🏼‍♀️If you want all the details, head over to the full video on YouTube—I can’t wait for you to see it!

Hol ❤️

04/14/2026

🤔Today, I want to talk about “conflicts of interest”—something that rarely gets discussed in the evidence-based fitness space—
but probably should.

As the industry evolves, more and more researchers are also:

👉🏼Running YouTube channels
👉🏼Selling training programs
👉🏼Operating coaching businesses
👉🏼Developing apps
👉🏼Monetizing education online

Now, let me be clear right away:

👉 I don’t think this is inherently a problem. In many ways, it actually helps translate research into real-world application.

🤷‍♀️But it does raise an important question:

What about conflicts of interest?

🔬Recently, I read a study comparing cheat reps vs. strict reps. Several of the authors on the paper are also content creators who sell programs, promote training methods, or operate platforms that could directly benefit from the study’s outcomes.
❌Yet no conflicts of interest were disclosed.


Now—this part matters:

🚫 I am not suggesting anything unethical, nefarious, or manipulative took place.
🚫 I’m not alleging bias or misconduct.

In fact, anyone reading this need to understand that conflicts of interest aren’t just about corruption….
👉🏼They’re about incentives💰+🏆

🔬In research ethics, a conflict of interest exists when;

“Personal or professional interests could potentially influence judgment—even unintentionally”


🤔So here’s the question I keep coming back to:

If a study’s findings directly support a method that a researcher teaches, promotes, or sells… Should that relationship be disclosed in the paper?

If you are curious about my take on those topic🙋🏼‍♀️.. I share my full thoughts on today’s YouTub3 video 🎥🍿

Link in Bio 🔗

04/13/2026

🎙️PODCAST OVERVIEW:

💕In this episode of “Cheers to Your Success” hosted by 🙋🏼‍♀️I share my personal journey through a 15 year long eating disorder and how I’ve been able to find balance in my day to day life and carry on with a successful bodybuilding career.

👉🏼The conversation delves into evidence-based strategies for muscle growth, the importance of energy availability, and the role of nutrition in achieving fitness goals.

👉🏼I emphasizes the significance of understanding individual needs and finding a sustainable approach to health and fitness, especially for women navigating hormonal changes.

🔑 Key Takeaways:

💕Training intensity and volume are key for muscle growth.
💕Women often need to eat more to support muscle building.
💕Energy availability is crucial for performance and recovery.
💕Nutrition plays a significant role in muscle growth.
💕Sustainability in nutrition leads to better adherence and results.

RESOURCES:
Check out Holly’s Websites here:
Coaching 👉🏼www.bia-body.com
Fitness App 👉🏼www.getbiafit.com

Connect with me on Instagram:

04/07/2026

😴Deloads are one of the most debated topics in resistance training right now. Do they improve recovery and gains—or do they actually cost you muscle, especially if hypertrophy is the goal? A newly published randomized within-subject study has been circulating on social media, often with very confident conclusions. Today, I want to walk through what the study actually tells us—and just as importantly, what it doesn’t.

🎥🍿Full study breakdown on my YouTube
(🔗 Link in bio)

🧪 METHODS
Nineteen untrained young men completed an 8-week program using unilateral leg extensions and dumbbell biceps curls (2x/week, all sets to failure). One limb followed continuous training, while the other included two reduced-volume “deload” weeks (weeks 4 and 8). Total volume differed by ~18% across conditions. Muscle thickness was assessed via ultrasound, and strength-endurance via 10RM testing.

📊 RESULTS
Both conditions significantly increased muscle thickness and strength-endurance. Importantly, there were no statistically significant differences between continuous training and deloading. In short: reducing volume in this context did not impair gains—but it didn’t enhance them either.

🧠 DISCUSSION
Here’s the nuance that’s missing online. This was a low-to-moderate stress program: two isolation exercises, modest weekly volume, and beginners. Fatigue accumulation was likely minimal. If deloads do help by managing fatigue, that benefit wouldn’t be expected to show up in this study as fatigue was never meaningfully limiting performance to begin with. 👉🏼Also worth noting: the magnitude of hypertrophy reported was unusually large compared to most literature, which warrants cautious interpretation.

✅ CONCLUSION
This study does not show that deloads are useless. It shows that in beginners performing low-stress training, deloads appear neutral. What it does not answer is the real-world question most people care about: whether deloads are beneficial in high-volume, high-fatigue hypertrophy programs. As always—context matters more than headlines.

04/01/2026

Ladies 💕 Get Strong 💪🏽 & Fit with me for Summer☀️🌴

☝🏼 If you’ve ever felt stuck in the cycle of trying harder, eating less, exercising more, and still not seeing lasting results—you’re not alone. But more importantly…you’re not broken!

🙋🏼‍♀️For many women between 35 - 65, the rules that once “worked” no longer apply. Hormonal shifts, higher stress, busy lives, poor recovery, and years of dieting can make progress feel frustratingly out of reach. That’s exactly why extreme plans, rigid rules, and all-or-nothing thinking tend to backfire.

⭐️ That’s why I created the 6-Week Spring Into Summer Challenge, kicking off Mon, April 13th. 👉🏼🔗getbiafit.com

This challenge is designed for women who want to feel strong, fit, energized, and confident—without extremes. No crash dieting. No punishment workouts.

🧠Instead, you’ll learn a science-based, sustainable approach to training & nutrition that works with your body, not against it.

👉🏼We focus on building muscle, improving metabolism, restoring trust with food, and creating consistency that actually fits your real life—so the results don’t disappear when the challenge ends.

If you’ve struggled to achieve lasting change, this is exactly where you belong. 💛

For just $99, you’ll gain access to the structure and support you need to follow through, feel confident in your choices, and create sustainable change.🎯

If you have any questions about how the program is run, feel free to drop a comment or message me privately 🥰

🔥Visit 👉🏼 getbiafit.com to register 🔥

03/31/2026

🤯Let’s Talk About Science (and Why Nuance Matters)

🤷‍♀️It’s time for a slightly uncomfortable conversation. In the evidence-based fitness space, we often say we value “nuance” and follow the “data”—but too often, individual studies are being shared online as if they represent permanent, universal truths.

Discussion 🤔
A single study doesn’t establish a rule. Research findings apply to specific populations, under specific conditions, over specific timeframes—and nothing more without careful interpretation.

For example, recent studies suggesting cheat reps and strict reps produce similar hypertrophy, or that warm-ups don’t improve performance, were quickly turned into absolutes online. But these studies involved untrained participants, short interventions, limited exercises, and controlled environments. Extrapolating those results to all lifters, all exercises, or long-term outcomes strips away essential context.

☝🏼Short-form social media rewards confident, simplified statements—but nuance doesn’t perform well. “Warm-ups are pointless” gets clicks. “Warm-ups may not enhance acute performance in certain machine-based lifts under specific conditions” does not. The result? Oversimplification, overgeneralization, and confusion when future research adds clarity or nuance.

Conclusion 🔑

Science isn’t about certainty—it’s about reducing uncertainty over time. Communicating research responsibly means keeping its boundaries intact and resisting the urge to speak in absolutes. If we truly care about being evidence-based, we need to value precision over popularity. Context isn’t a weakness—it’s the point.

03/26/2026

🌅🥗 Should You Skip Breakfast Before Hitting the Gym?
🎥 Dive into the full video on my YT 👉🏼 https://youtu.be/MfoiX3GiEYE?si=kDZI-1hLRKVKmpwQ

Ever wondered if breakfast really affects your morning workout? 🤔 A recent study uncovers the potential impact on lifting performance, especially for those of us who train fasted.

🔬 Study Insights:
While most research emphasizes endurance, weightlifting is heavily dependent on muscle glycogen. Could skipping breakfast mean less fuel for your workout?

🤔 Study Design:
In this experiment, 16 resistance-trained men either consumed a high-carb breakfast or went without it before their lifting session. The breakfast was designed to meet about 20% of their daily energy needs—think classic carbs like cereal, milk, and juice🍊🥛

📊 Findings:
👉🏼 Performance Impact: Not eating breakfast resulted in a 15% drop in squat performance and a 6% decrease in bench press reps, particularly noticeable at the start of the workout.

👉🏼 Hunger Levels: Those who had breakfast felt more satisfied and less distracted, while the fasting group reported increased hunger during their training.

⚠️ Key Things to Remember:
🔹 The performance differences were very modest; and prior studies suggest breakfast might not directly impact muscle growth.
🔹 Individual responses likely vary—those who are used to eating breakfast may experience different performance effects than folks who are habitual fasters.

⭐️This study provides valuable insights, but it’s only 1 piece of the puzzle!🌟

🔹 How might our overall energy balance relate to workout performance? It’s likely significant.
🔹 Consider our body composition—this could also play a crucial role.
🔹 Don’t forget the impact of sleep & lifestyle factors; these elements might influence your performance even more than skipping breakfast!

🔑 Bottom Line:
👉🏼 If you lift in the morning and typically eat breakfast, a carb-rich meal could enhance your performance.

🤔Want a more comprehensive look at this study? Head over to my YouTube video! 🎥💡

Address

Tampa, FL

Website

https://biafit.com/

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