418: The Victoria’s Secret Model Workout and The Dose Mentality: The Smarter Way to Get Strong and Lean with Joe Holder

Well with Arielle Lorre

Dear Media, Arielle Lorre

Alternative Health, Fashion & Beauty, Health & Fitness, Society & Culture, Arts, Personal Journals

4.8 • 4K Ratings

🗓️ 22 October 2025

⏱️ 68 minutes

🔗️ Recording | iTunes | RSS

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Summary

This week I’m joined by Joe Holder: performance specialist, Nike Master Trainer, and wellness educator who’s worked with everyone from Victoria’s Secret models to elite athletes, for a conversation that will completely reframe how you think about health and fitness. We get into why workouts don’t always need to be so hard (and how training too intensely can actually make you look and feel worse), the real reason women sometimes get “puffy” from exercise, and how applying a “dose mentality” can optimize results without obsession. Joe breaks down the importance of recovery, why the HIIT revolution did more harm than good, and how physical resiliency builds mental toughness. We also dive into the psychology of wellness including orthorexia, body dysmorphia, and how to pursue health without letting it consume you—plus intuitive eating, carb cycling, and his simple, grounded hacks for starting the day with presence and balance.

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Transcript

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0:00.0	The following podcast is a dear media production.
0:04.1	I always get questions about my hair and whether I use extensions, which has been my not-so-secret,
0:10.9	hair secret for a long time. And back in August, I actually switched the extensions that I was
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0:56.1	tried is that the hair quality is still so good after months of washing and using heat. It still
1:03.9	feels really silky. It's not breaking at all. It looks amazing. And my extension specialist and I
1:09.8	actually did a combination of colors to give me
1:12.4	that really natural look that I love. The extensions that I'm using are the newest tapins
1:18.1	with root replica technology and I get that natural look because they blend in so well.
1:24.2	They are completely undetectable. So head over to bellamyhair.com and use the code
1:29.4	well for 25% off your first clip-in order and then check out their salon locator to book a free
1:35.0	consultation with a Bellamy certified stylist to see what Bellamy Hair solution is right for you.
1:43.3	This is Well, a podcast about wellness and all its forms. I'm Ariel Lori, and each week I'm sharing
1:49.6	unfiltered conversations with people shaping how we feel, live, and look. Come for the substance,
1:55.9	stay for the honesty, and leave with the tools to be well inside and out.
2:09.1	I'm calling it right now. This is one of my absolute favorite episodes I have recorded in six and a half years, which is saying a lot. And probably one of my favorite conversations that I
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