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.

06/12/2026

Hey folks 👋

This week’s VLOG style video’s is one of my favorites—and probably one of the most realistic looks you’ll see into what contest prep actually looks like behind the scenes of a Dietitian and IFBB Bikini Pro.

I’m currently 8 weeks out from the Tampa Pro and dieting on roughly 1,400 calories (125g Pro).

I take you through a full Day in my life—from my morning skin care and make up routine, to food choices, and training. No highlight reel. No extremes for clicks. Just me applying the science and mindset I use myself and teach to my 1 on 1 clients.

🎥Full Video on YT 👉🏼Hollytbaxter

Here’s why I think you’ll love it:

💗You’ll see how I manage very low calories without deprivation or “off-plan” stress.

💗 I walk you through exactly how I fit fun foods in (like bagels 🥯 and ice cream🍦) — even on tight macros—by weighing, tracking, and being intentional.

💗 You’ll get a full breakdown with recipes of how I structure high-protein meals to stay full, fueled, and sane

💗 I share my honest thoughts on volume and training performance during a diet—and why you don’t need to lift heavy every session to grow or maintain muscle.

💗 You’ll watch a complete lower + upper body training session from my latest program in the BiaFit App📱, including how I bias glutes and shoulders for my physique goals.

💗And yes… you’ll also see skincare, makeup, and the unfiltered realities of showing up on low energy days

This video is especially for you if:

⭐ You’ve ever wondered how competitors actually eat day to day on low calories

⭐ You’re dieting and want practical strategies—not extremes

⭐ You want reassurance that imperfect sessions and fluctuating performance are normal, even for the pro’s

⭐You like seeing fitness done in a grounded, sustainable way

If you’ve ever thought, “I could never diet that low without losing my mind”—this one’s for you.

Go watch it when you get a chance. I’d love to hear what resonated most 🤍
– Holly

06/09/2026

🧠 Is creatine actually a cognitive enhancer in otherwise healthy people? 🤷‍♀️Maybe

Based on the bold claims circulating on social media, you might assume there’s a strong scientific consensus. However, a recent review by Candow and colleagues (2026), titled “Creatine supplementation and the brain: Have we put the cart before the horse?”, suggests we may be getting ahead of ourselves.

Much of the online discussion around creatine and brain health rests on a key assumption: that creatine supplementation reliably increases brain creatine levels.

The problem? We’re not entirely sure that it does.

While creatine supplementation consistently increases muscle creatine stores, the brain appears to respond far less predictably. Some studies report meaningful increases in brain creatine, while others show little to no change at all.

I discuss this further in a recent YouTube review, which examined a study comparing creatine responses in children, adults, and vegetarians—and the results were probably not what you’d expect.

Interestingly, some of the most promising findings don’t occur in healthy, well-rested individuals. Instead, they tend to emerge when the brain is under some form of metabolic stress, & a great example of this is sleep deprivation.

Researchers are also exploring creatine as a potential therapy for conditions such as depression, traumatic brain injury, & Alzheimer’s disease, but☝️much of this evidence remains preliminary.

🔑So the key takeaway?
Before asking whether creatine improves cognition, sleep, depression, or neurological disease, we first need to establish who responds to creatine, what dose is required, how long supplementation needs to last, and whether brain creatine reliably increases in the first place.

The methods used to measure brain creatine levels could be a big part of the issue. For example, different imaging techniques like magnetic resonance spectroscopy—can have varying sensitivity & accuracy. These differences in measurement methods could explain why some studies show increases in brain creatine & others do not. So, before we jump to conclusions, we need to be careful interpreting these

06/05/2026

Feeling confused about “periodization”? You’re not alone! It’s one of the most misunderstood terms in fitness today. 🤔

(🎥Watch the full breakdown on my YouTube)

Many influencers & experts throw around concepts like daily undulating periodization (DUP), periodization, and more, but are they confusing true periodization with simple programming?

Let’s break it down! 🔍

What is Periodization?
Originally, periodization was meant for athletes juggling various stressors like travel, recovery, and competition. Social media will have you believe it’s about random rep changes or novelty—it’s not. It’s a long-term strategy focused on managing stress & optimizing performance.

How Has It Been Studied?
Unfortunately, most studies labeled as “periodization research” last only 6 to 12 weeks, which doesn’t align with the definition of periodization.

Many simply compare varied programs to non-varied ones over short periods. The result? We often end up studying programming, not periodization.

A notable example is the Stone et al. study, where the “periodized” group showed more lean body mass gains. But was it true periodization at play, or just better programming?

DUP is often touted as superior for strength development. Yet, when we dig deeper, these studies primarily compare different programming arrangements for brief periods rather than manage stressors across an entire season.

🔑Key Takeaways:
1. Periodization ≠ Programming; Programming is about specific training variables, while periodization is a broader strategy managing stress over time.
2. Variation is a Tool: Constant variation isn’t necessary for progress. Consistent, optimal training with progressive overload is key.
3. Any training can fit within a periodized plan. Don’t let the hype around constant variation confuse you. 🎯

What do you think? Have we blurred the lines between programming and periodization? Let me know your thoughts below! 💬

06/04/2026

Cinnabon Cheesecake🤤
I’ve made hundreds of cheesecakes…and honestly, I didn’t think I could top my favorite.
But…..this Cheesecake Factory–inspired, Cinnabon-style Cinnamon Swirl Cheesecake just moved straight into my No.1 spot.

For the Base
200g Graham cracker crumbs
56g white sugar
1tsp ground cinnamon
70g I cant believe its not butter

For the Cheesecake Filling
678g ⅓ less fat Cream Cheese (almost 3 packets)
200g White sugar
25g All Purpose flour
230g Reduce Fat Sour Cream
2 tsp Vanilla Extract
2 tsp Ground Cinnamon
4 large eggs (room temp)
150g Cinnamon Rolls (I used Publix bakery)l

Cinnamon Layer
280g Packed Light Brown Sugar
34g (5 tbsp) ground cinnamon
100g All Purpose Flour
112g I cant believe its not butter

Cream Cheese Frosting (optional)
This is not required I just used it for my video
60g ⅓ fat cream cheese
80g lite butter
½ tsp vanilla extract
170g powdered sugar
4-5 tbsp heavy cream

Topping
150g Cinnamon Rolls

Instructions:
Crust
1️⃣Preheat oven to 325°F. Line and grease a 9” springform pan. Blend all crust ingredients in a food processor, press into pan, and bake 10 min. Cool, then tightly wrap pan with foil for a water bath.

Cheesecake Filling
2️⃣Lower oven to 300°F. In a food processor, mix cream cheese, sugar, and flour on low until smooth. Add sour cream, vanilla, and cinnamon; mix just to combine. Add eggs and mix until just incorporated. Set aside.

Cinnamon Layer
3️⃣Mix brown sugar, cinnamon, and flour. Stir in melted butter until combined.

Assemble
4️⃣Spread ¼ cinnamon filling over crust, top with ⅓ cheesecake batter, then layer broken cinnamon rolls. Repeat layers twice more (3 cinnamon + 3 cheesecake layers total). Top with remaining cinnamon rolls if desired.

Bake
5️⃣Place pan in a roasting pan and add warm water halfway up sides. Bake at 300°F for 1 hr 20 min, until set with a slight jiggle. Turn oven off, keep door closed 30 min, then crack door for another 30 min. Cool to room temp, then refrigerate 3–4 hrs or overnight.

Optional Frosting
6️⃣Beat cream cheese and butter until smooth. Mix in vanilla and powdered sugar, then add cream to desired consistency. Drizzle, sl

05/29/2026

🤯Check out this client case study!

Nanci is 71 Years Old and Lost 38 lbs!!
— No GLPs, No Shortcuts, Just Good Ol’ Science

👉🏼Most women over 50 are told fat loss is “almost impossible” after a certain age. This case study proves otherwise.

🎥In todays video, I break down the exact 2-year journey of my 71-year-old client who lost 38 pounds using a fully science-based approach—no extreme dieting, no medications, and no gimmicks.

🧠I walk you through:
• 3 strategically planned fat-loss phases
• 3 muscle-building phases
• How we predicted weekly progress with precision
• Why consistency and structure beat age every time

⭐️ If you’ve ever felt like your age is working against you, this video will challenge that belief—and show what’s actually possible when the plan is built correctly 👩🏼‍🏫🤓

This is proof that age is not the limiting factor. Training, nutrition, and strategy matter more.

Let me know your biggest struggle when it comes to achieve in your goals—I’d love to help!👇🏼

For all coaching inquiries, please email
📧 [email protected]
or visit my website www.bia-body.com
Link 🔗 in my bio





05/27/2026

When it comes to quad training, the idea that “a quad exercise is just a quad exercise” doesn’t fully hold up once you look at the data 📊

A recent study comparing squats and leg extensions found that while both build muscle effectively, they don’t necessarily build the same parts of the quadriceps in the same way 🦵

The squat appeared to bias growth more toward the distal regions of the vastus lateralis, while the leg extension produced greater hypertrophy in the re**us femoris—likely because it removes hip involvement and allows for a more isolated knee-extension demand 🔬

What about strength? 💪
When knee-extension strength was measured, both groups improved similarly, but each group showed the greatest adaptation to the exercise they actually trained (specificity still matters).

Key takeaways 🧠
Instead of asking, “What’s the best exercise for quads?” a more useful question is: which exercises work well together to help me reach my goal?

Different exercises challenge the muscles in slightly different ways, so rather than competing with one another, they complement each other 🤝
Using a mix of movements leads to more complete quad development than relying on just one “best” exercise.
Different movements can fill different gaps within the same muscle group.

If you want the full breakdown of the methods, results, and practical implications, I cover the entire paper on my YouTube channel 🎥📚

05/22/2026

A Little St Augustine ☀️ Reset, a Lot of Perspective (Bourbon🥃 & Wine 🍷)

Hi folks ☺️ This past week was a really nice break from the hustle and bustle of business and fitness. I took a short trip to St. Augustine on Florida’s east coast—just a three-hour drive from Tampa—and it’s quickly become one of my favorite places to visit.

Some of you might remember that I was there back in March for my birthday. I loved it so much that I knew I had to go back and explore more of the town—and it did not disappoint.

St. Augustine really is one of the most beautiful places in Florida. There’s never a dull moment: cobblestone streets packed with visitors, open-air trolleys you can hop on and off as they cruise through town, and history everywhere you look.

🏰The architecture is stunning, and the restaurant and live music scene 🎵are truly next level.

Instead of committing to full meals, I spent the weekend sharing tapas (which I share in this weeks update). This let us sample a wide variety of dishes (and a signature cocktail or two) at several popular spots. Honestly, it’s one of my favorite ways to experience a food scene ☺️.

As many of you know, I also collect bourbon 🥃 —so one of the biggest drawcards for me is the St. Augustine Distillery. Just a short walk down the road is the St. Sebastian Winery🍷. Both offer self-guided tours for about $5, and their guided tastings (for just a bit more) are incredibly educational. You learn not only about the history of bourbon and wine making, but also the science behind the process—which I always find fascinating.

In this week’s update, I’m sharing:
• All of my macro tracking and data from the trip
• How I maintained my end-of-diet body weight despite travel and eating out
• How I structure my weeks so I can still train away from home
• How I make balanced, healthy choices that align with my long-term health goals—even when I’m
• And answering your questions from YouTube!

If you’ve ever wondered how to enjoy trips like this without feeling like you’re “falling off track,” this one’s for you.

05/21/2026

🔬Did Researchers Debunk Progressive Overload💪🏽😳

Let’s talk about “progressive overload” (PO) and its impact on muscle growth.

👉🏼In recent years, there’s been a shift in how we’re being told to approach training, specifically regarding reps in reserve (RIR) & proximity to failure.

Science has demonstrated that we don’t have to reach absolute failure every set to maximize muscle growth, and because of this, it’s subtly shifted how we perceive PO.

Progressive overload is all about gradually increasing the stress on your muscles, either by lifting heavier weights, increasing reps, or adding sets. So, if you’re paying attention to your RIR, you might not need to increase load every session.

🔬What does the research say?🧐

🔍 Methods:
A recent study involving 55 untrained young women, compared 2 training approaches: one arm performing PO, while the other arm maintained a fixed load over 8 weeks. This design is great as it minimizes variability in factors like genetics & diet.

📊 Results:
Both groups showed muscle growth compared to a control group—which challenges the notion that you need PO to grow muscle—at least over the short term.

However, the PO group experienced a 23% increase in triceps thickness, while the non-PO group saw only a 12% increase.

Interestingly, as the study progressed, the non-PO group reported higher RIR, indicating their sets became easier over time. Meanwhile, the PO group maintained a higher training intensity, leading to greater hypertrophy.

💡 My Key Takeaways:
1. Muscle growth can occur without PO in females new to resistance training.
2. However, PO can enhance the magnitude of growth.
3. For beginners—the key is to ensure your training remains challenging. Don’t stick to the same weights for weeks, progress either the load or the reps! This approach ensures you keep driving adaptations over time.

If this video resonated with you, please give it a like ❤️ turn on notifications 🔔 and share it with a friend!

And lastly, if you feeling complacent in your current training 🤷‍♀️ Check out my app 📱BiaFit, for science-based programs that keep your intensity

05/15/2026

Happy Friday, everyone! 🎉 💕

If you need some cardio watching material—this is the video for you! I share my Full Day Eating & Tracking plus my full Training Session 💪🏽…. Plus I bring you along for my entire Saturday of shopping and self care! Here’s a little sneak peek:

👉 Saturday kicked off at Flex & Flow with my Hyper-Focused Glutes Part 5 workout—packed with tips for optimizing muscle growth! 💪

👉 After the gym, I went shopping for a brand new Tempur-Pedic bed because self-care and sleep are essential! 💤🛌

👉 Lunch was at Whiskey Cake, my first time there! 🍹 I’ll share how I choose meals and hit my protein goals even while dining out.

👉 We also explored a nursery garden for new plants to brighten up my patio 🪴 (you know I love my greens!), and wrapped up the night with a cozy Italian dinner—Rigatoni, Chicken salad, and espresso martinis! 🍝🍸🤤

👉 I’ve shared how I estimated and tracked my macros, so you can incorporate these tips into your routine!

🎥You can check out the full vlog by subscribing to my YT channel (link in bio)
My channel is just my name ➡️ HollyTBaxter

XX, Hol 😚

05/12/2026

🚨Everyday fitness consumers are being misled!

🤔Did you know that not all published research is equal?

It’s probably not something you’ve spent much time thinking about—but you should, especially if you care about fitness, nutrition, and evidence-based advice guiding the diet and training decisions you make every day.

With the rise of pre-prints, research is now being shared and debated online before it ever goes through formal peer review.

Pre-prints have real benefits:
• Faster access to new findings
• Earlier scientific discussion

But there’s a downside 👇
Studies are increasingly being interpreted, shared, and even treated as “consensus” before they’ve been properly evaluated. Because of that, the journal a study is eventually published in often gets treated like an afterthought—as if it no longer matters.

👉 But here’s something most people don’t realize: not all journals have the same goals.

🤔Did you know? ➡️ Some of your favorite fitness PhDs and fitness influencers are publishing in journals like the International Journal of Exercise Science—which, while legitimate, places greater emphasis on education and training early-career researchers (often including undergraduate and master’s students), rather than being at the very top tier of scientific rigor.

This isn’t “good” or “bad”—but it is important context!

🎥 In my full-length video, I break down what you actually need to know about journals, including:

→Pre-prints
→Impact Factor
→Peer Review Process
→Open Access vs Subscription Journals
→Rejection Rates

🔑 Takeaway:
The journal a paper is published in matters—not as a stamp of truth, but as important context. It helps guide interpretation, but it should never replace critical thinking.

At the same time, dismissing journal quality entirely is just as flawed as assuming every paper in a top journal is automatically high quality.

🎬 Watch my new video for a deeper breakdown of how journal quality actually works in fitness and nutrition—and how to interpret research more intelligently.

Address

Tampa, FL

Website

,

Alerts

Be the first to know and let us send you an email when Holly T. Baxter posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category