EP 68: Body Composition, Fat Loss, and Realistic Timelines | Holly T. Baxter

Most people chasing fat loss or muscle gain are working from incomplete or misunderstood information. In this episode, Jeremy sits down with dietitian and physique athlete Holly T. Baxter to explore body composition. They discuss what the scale is actually measuring, why fat-free mass and muscle mass are not the same, and how to interpret changes over time. Holly draws on her work with both competitive physique athletes and everyday clients to explain the realities of building muscle and losing fat, including the role of energy balance, the structure of building and dieting phases, and the tradeoffs that come with more aggressive approaches. They also discuss what realistic timelines look like, why progress is often slower than expected, and how a simple, consistent resistance training program can support long-term results. This is a conversation grounded in research and experience, offering a clearer understanding of how body composition actually changes. Guest Bio Holly T. Baxter is an Australian-born dietitian based in Florida, with a background in food science, nutrition, and a passion for exercise science communication. She is the owner of BiaBody, a comprehensive nutrition and coaching company, which also publishes BiaBrain, a monthly research review distilling the latest evidence in fitness and nutrition. Holly has played a key role in creating world-leading nutrition coaching and fitness apps. She's published research on resistance training and hypertrophy, and most recently developed BiaFit, a cutting-edge fitness app offering hundreds of evidence-based resistance programs, macro-friendly recipes, and group challenges. With over a decade of professional bodybuilding behind her, Holly brings a unique perspective to her coaching, empowering women to build strong, fit, and athletic physiques without extremes Links Holly's YouTube Channel: @HollyTBaxter Holly's Instagram: @HollyTBaxter BiaBody Nutrition Coaching: BiaBody.com BiaBody Fitness App: GetBiaFit.com Three Actionable Takeaways Set realistic expectations around muscle building and fat loss timelines. Muscle grows slowly, fat loss gets harder the leaner you get, and the approach that fits your actual life will always outlast the aggressive one that doesn't. Choose a rate of fat loss that is sustainable and fits your preferences, not just the fastest option available. Identify your non-negotiables and build your approach around them. A diet you can stick to will always beat a perfect plan you abandon. Understand that training may matter even more than hitting the top end of your protein target. Showing up regularly over years is what actually moves the needle. Key Insights Fat-free mass and skeletal muscle mass are not the same thing. In-body and DEXA scans measure fat-free mass, which includes glycogen, water, bone, and other tissue, meaning a shift on the scale or scan readout is rarely a direct reflection of muscle gained or lost. B-mode ultrasound is the more scientifically accurate tool for measuring true changes in muscle thickness. It is the standard used in most research studies and, when available through a university lab or clinic, gives a far cleaner picture of progress than commercial body composition scanners. Daily weight can fluctuate 1 to 3 percent with no change in actual fat mass. Sodium intake, fiber, training volume, and hydration all move the scale. Understanding those inputs takes away the scale's power over your mindset. Building meaningful muscle takes years, not weeks. Research shows changes of around 2 to 3 millimeters in muscle thickness over a typical 8 to 12 week training block. Those changes are not visible in the mirror early on, but they accumulate significantly over a 5-plus year timeline of consistent training. An intentional building phase should last at least six months, with the goal of supporting muscle growth through sufficient energy intake. You do not need to pile on excess body fat to build, but you do need fuel available, whether from food or stored adipose tissue. A body recomposition approach, maintaining calories while building muscle slowly, is a valid and often more sustainable path for people who do not want the extremes of a dedicated bulk and cut cycle. It works more gradually but keeps body weight and calorie intake stable. Women build muscle at the same relative rate as men. The absolute numbers differ because men are larger, but the relative change from starting body weight is equivalent. Claims that women cannot build muscle as effectively as men are not supported by current training literature. The two key drivers of muscle hypertrophy are weekly training volume per muscle group and proximity to failure. Working in a rep range of roughly 8 to 50, at an RPE of 7 to 10, produces a comparable muscle growth response regardless of load, giving trainees significant flexibility in how they structure sessions. Extended fat loss comes with real physiological costs, including hunger, strength decrements, sleep disruption, GI issues, and hormonal shifts. These are not signs of failure. They are normal biological responses to an energy deficit, and knowing they are coming helps people plan rather than quit. Psychology matters as much as the plan. Former athletes transitioning out of elite training often hold themselves to standards that no longer match their life circumstances. Adjusting expectations and building sustainable habits around social life and food preferences are all part of the process.