Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix *Save 12% with code podcast at checkout Research Links: https://bit.ly/glute-masterclass -------------Health and Sleep Tools You NEED!----------------------- Berberine Fasting Accelerator: https://amzn.to/3NWv97i Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e Best Sauna Blanket: https://bit.ly/best-sauna-blanket Best High-Protein Snax: http://bit.ly/Carnivore-Crisps Best Mouth Tape (Nexcare): https://amzn.to/31qJayh Get this Metabolic Book: https://amzn.to/3pEfvmZ NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE Breath Right Strips: https://amzn.to/31t5VSl A Metabolism Book Should Have:https://amzn.to/2jUiAh5 -----------------------------------------Show Notes-------------------------------------- Saturdays. Time under tension, tempo work, and progressive overload are her focus. 37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. 39:14 Pendulum squat is called the great equalizer. 42:34 Reps are all contextual to your goals. 43:34 Many women hold back to avoid over-developing the upper body. 45:24 In a caloric deficit, you can’t gain much muscle. 53:09 A regular menstrual cycle is a vital sign. 53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently. 56:44 Women need testosterone and men need estrogen. 01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat.