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: https://www.instagram.com/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
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#StrengthTraining #VictoriaSecret #CarbCycling
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