445: The Summer Body Reset: Strength Training & Cardio Strategy, Carb Cycling & Fat Loss Simplified with Nike Master Trainer Joe Holder

445: The Summer Body Reset: Strength Training & Cardio Strategy, Carb Cycling & Fat Loss Simplified with Nike Master Trainer Joe Holder

From Well with Arielle Lorre by Dear Media, Arielle Lorre

March 11, 2026 · 1h 5m · Episode 445

About this episode

Joe Holder shares strategies for building strength and losing fat effectively over the next 12 weeks.

Joe Holder is a performance coach, Nike Master Trainer, and wellness strategist who works with elite athletes, artists, and brands at the intersection of fitness, mindset, and longevity. If you want real results by summer, this episode lays out exactly how to use the next 12 weeks to build strength, improve conditioning, lose fat effectively, and create a body that looks and performs better. We break down how to get into solid general shape in the first 4–6 weeks, then transition into smarter “toning” phases that focus on muscle balance, symmetry, and definition. Joe explains the difference between building vs. toning muscle (and why most people get this wrong), plus what most people miss when structuring a workout plan that actually delivers visible change. You’ll learn how to use the three types of cardio strategically, including when cardio helps recovery instead of hurting progress, and how to apply progressive overload, de-load phases, and supercompensation so your body keeps adapting. We also get tactical with carb cycling, sustainable fat loss, training with PCOS and how to monitor short-term progress so you build real intuition about what’s working. Joe shares the key…

More episodes of Well with Arielle Lorre

Explore listener stats, chart rankings, contacts and more on the Well with Arielle Lorre podcast page.