Victoria’s Secret Trainer Reveals the Workout Women Should Actually Do | Joe Holder

Victoria’s Secret’s go-to trainer reveals the truth: women don’t need to do more. We need to do it smarter. Performance coach Joe Holder (who’s trained clients including Bella Hadid, Naomi Campbell, Sara Sampaio, and Romee Strijd) joins The Well Podcast to share the science and mindset behind how women can train, eat, and recover for results that actually last. Joe breaks down the exact phases Victoria’s Secret models follow, explains why women often bloat after workouts, and reveals how rest, recovery, and rhythm - not punishment - are the true foundations of sustainable beauty and strength. We explore what “wellness” really means in a world obsessed with optimization, how to listen to your body with compassion, and why slowing down might be the smartest move you’ll ever make. We get into: ✨ Histamine sensitivity, low-FODMAP diets & personalized testing ✨ Why consistency beats intensity, and how true adaptation works ✨ The “bloat phase” after workouts: what it is and how to move through it ✨ How Victoria’s Secret models train ✨ Carb cycling & circadian rhythm eating ✨ Zone 2 cardio, walking & low-intensity recovery done right ✨ Morning mindfulness & micro-practices for grounding your body ✨ The evolution of wellness: from self-critique to self-connection Connect with Joe Holder: 📸 Instagram:   / joeholder   📬 Newsletter: https://www.designyourself.world/ About Joe Holder: Joe Holder is a Nike Master Trainer, health and wellness coach, and founder of The Ocho System - a wellness framework blending strength, mindfulness, and science-backed recovery. A trusted coach to icons like Bella Hadid, Naomi Campbell, Sara Sampaio, and Romee Strijd, Joe’s approach has been featured by Vogue, GQ, and The New York Times for transforming how the world thinks about fitness and longevity. Timestamps: 00:00 Intro: Train & Diet Like a VS Angel 02:44 Elimination Diets, FODMAP & Histamine 04:51 Gendered Dysmorphia & Shame-Based Marketing 09:46 What Is Wellness? The OCHO System 14:45 Consistency vs Intensity When Working Out 29:05 Why Women Get Bloated After Workouts 31:39 Effective Fat Loss for Women 37:47 Morning Routine for Hormone Support 43:52 Training Phases Used for VS Models 49:47 Eat Like a VS Angel 1:02:03 Holistic Health Tracking This episode is sponsored by: • Bellami - Transform your look with the world’s leading hair extensions. 👉 Head to https://www.bellamihair.com/ and use code WELL for 25% off your first clip-in order. You can also book a FREE consultation with a Bellami Certified Stylist via their salon locator to find your perfect Bellami hair solution. • Field of Greens by Brickhouse Nutrition - Get your daily greens in a scoop. 👉 Check out the university study and get 20% off with promo code WELL at https://brickhousenutrition.com/produ... • Bon Charge - My go-to red light therapy pick! 👉 Save 15% off my favorite Red Light Face Mask from Bon Charge with code BLONDE at https://boncharge.com/products/red-li... • Just Thrive - Clinically proven probiotics for real gut health. 👉 Visit https://justthrivehealth.com/discount... and save 20% on your first 90-day bottle of Just Thrive Probiotic with code WELL. • Fatty15 - Optimize your C15 levels for better aging and longevity. 👉 Get 15% off their 90-day Starter Kit at https://fatty15.com/WELL using code WELL at checkout. • Ro - Curious about GLP-1s for weight loss? 👉 Go to https://ro.co/BLONDE for your FREE insurance check to see if your insurance covers GLP-1s at no cost. • Quo - The business phone app that never misses a call. 👉 Get started FREE + 20% off your first 6 months at http://Quo.com/blonde If you’re switching from another provider, Quo will port your existing numbers for FREE. Looking for exclusive wellness tips, beauty hacks, and lifestyle insights you won’t find anywhere else? Subscribe to my weekly newsletter for all the inside scoop, including personal routines and healthy living tips! Don’t miss out! https://ariellelorre.com/subscribe/ Follow me: Instagram:   / well.pod   Facebook:   / ariellelorre   TikTok:   / ariellelorre   Pinterest:   / ariellelorre   X: https://x.com/ariellelorre YouTube:    / @wellwithariellelorre   Apple: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/show/0vrgqp6... #StrengthTraining #VictoriaSecret #CarbCycling