The Holly Perkins Health Podcast

Are you aware that heart disease is the leading cause of death for women over 50? In this episode of The Holly Perkins Health Podcast, I delve into the significant changes in women's health after 50, particularly due to menopause and biological shifts. It's time to challenge outdated norms and embrace a proactive approach to health that empowers women to thrive rather than decline as they age. As I often say, "Aging is not a decline; it's an opportunity for growth. " Many women experience alarming statistics related to heart disease, obesity, and osteoporosis, yet the conventional advice on fitness and health often doesn’t cater to our unique needs. I highlight three major mistakes that women make: overemphasizing cardio while under-eating, avoiding strength training, and accepting fatigue and weight gain as inevitable parts of aging. It's crucial to understand that womens health after 50 requires a fresh perspective on fitness and nutrition.  Through this episode, I encourage you to shift your mindset and focus on building lean muscle through progressive resistance training and proper nutrition. Discover effective workout tips that cater to midlife women, including toning workouts and menopause workouts that can elevate your energy levels. I share inspiring success stories from my clients who have transformed their health by adopting these new rules, proving that it’s never too late to reclaim your vitality.  We'll also discuss essential nutrition for women, including how to eat for muscle, clean eating tips, and the importance of protein for women. Have you ever wondered how to track macros effectively? I provide insights that will empower you to take charge of your diet and fitness journey. This is not just a wellness podcast; it's a movement towards better health trends for women over 35.  Join me as I advocate for a proactive approach that challenges the status quo. It's time to embrace your strength and potential at any age. Tune in and let’s redefine what it means to be healthy after 50. Together, we can inspire motivation for women everywhere to embrace their health journey with confidence and determination.  Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/ https://www.sciencedirect.com/science/article/abs/pii/S0749379722001763 https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks https://pmc.ncbi.nlm.nih.gov/articles/PMC4911759/ Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out Energy Levels Women Want next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered how physical health can profoundly impact your mental health? As a seasoned women's strength coach with over 30 years of experience, I am here to share insights that can transform your well-being and health after 50. In this episode of The Holly Perkins Health Podcast, I delve into the essential connection between mental health and physical fitness, particularly for women over 35 navigating life's transitions, such as menopause. Did you know that regular exercise is proven to reduce symptoms of depression and anxiety? It’s true! I emphasize how crucial it is to embrace fitness as a powerful tool for enhancing mental health, and womens health in general.  Throughout our conversation, I address the unique mental health challenges many women face, especially during significant life changes. I share three essential fitness and nutrition tips designed to boost your mental health: first, the importance of maintaining a consistent exercise routine that not only builds lean muscle for women but also elevates energy levels. Second, I encourage you to focus on a balanced intake of macronutrients instead of labeling foods as good or bad. This mindset shift can drastically improve your relationship with food and wellness. Lastly, I discuss the necessity of eating regularly to stabilize blood sugar levels, which is crucial for maintaining mental clarity and emotional balance.  As I share personal anecdotes and actionable advice, my goal is to motivate you to prioritize your mental health through physical activity and mindful eating. Remember, you are not alone in this journey! I conclude the episode by urging anyone struggling with mental health issues to seek professional support while implementing these strategies. Together, we can foster resilience and happiness in our lives.  Tune in to discover how you can take charge of your mental health and well-being today! Resources: https://pubmed.ncbi.nlm.nih.gov/41473524/ https://pubmed.ncbi.nlm.nih.gov/29800984/ https://pubmed.ncbi.nlm.nih.gov/40432290/ Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “The Top Fitness and Nutrition Topics for Womens Health” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever felt frustrated with your fitness journey, convinced that you’re the problem despite following all the guidelines? You’re not alone, and I’m here to tell you that it’s often the system that’s broken, not your body. In this milestone 100th episode of The Holly Perkins Health Podcast, I reflect on my 30-year journey coaching women and share invaluable workout tips that can transform your approach to health and fitness. This episode is packed with insights tailored specifically for women over 35, addressing the unique challenges we face in midlife health.  Throughout my career, I’ve witnessed countless women struggle with weight loss, often feeling defeated by their efforts. I want to empower you with three golden rules that can significantly change your body composition and overall wellness. First, let’s debunk the myth that more cardio is better. Effective cardio should be targeted and structured to truly benefit your energy levels and fitness goals. Second, carbohydrates are not the enemy! They are essential for energy, and understanding how to distribute your macronutrients properly is critical for optimal nutrition for women. Finally, I emphasize the importance of progressive overload in strength training. This principle is vital for building lean muscle for women and ensuring continued improvement in your toning workouts.  Throughout this episode, I also share surprising workout tips from my practice, like the effectiveness of moderate steady-state cardio for targeting belly fat and the benefits of certain protein sources over others. These insights are not just theoretical; they are grounded in real experiences and results. Whether you’re navigating menopause workouts or looking for fitness motivation, this comprehensive guide will encourage you to embrace a more nuanced approach to your health journey.  Join me as we explore how to eat for muscle, clean eating tips, and the role of creatine for women. Together, we’ll tackle the complexities of women’s health, including PCOS and fitness, and how your period can influence training. This episode is full of workout tips, and is designed to motivate and inspire you to take charge of your wellness journey. Let’s redefine what it means to be fit and healthy in midlife!  Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Get 30% off Equip Prime Protein Beef Isolate with THIS link. Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “The Top Fitness and Nutrition Topics for Women’s Health” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you feeling drained and wondering how to get the energy levels women want over 35? You’re not alone. Fatigue is a widespread issue that many women face, but it’s not just a consequence of aging or hormonal shifts. It’s a complex interplay of nutrition, exercise, and emotional health that can be managed. In this episode of The Holly Perkins Health Podcast, I delve deep into the multifaceted reasons behind fatigue and share six foundational practices designed specifically to help women regain their energy levels.  From the importance of hydration to the power of nutrient-rich fruits and vegetables, I guide you through essential strategies that can transform your wellness journey. Quality sleep is paramount, and I’ll provide you with tips to ensure you’re getting the restful nights you deserve. We’ll also discuss how moderating alcohol, sugar, and caffeine intake can significantly impact the energy levels women want, allowing you to feel more vibrant and alive.  But that’s not all! I emphasize the critical role of nutrition for women, particularly the balance of macronutrients like carbohydrates and proteins. Stabilizing blood sugar levels is crucial for maintaining energy throughout the day, and I’ll share how to eat for muscle and optimize your meals for peak performance. Exercise is another key component; I advocate for consistent strength training and moderate-intensity cardio, while also cautioning against high-effort workouts that can lead to burnout and fatigue.  As midlife women, we have unique challenges, but we also have the power to reclaim our vitality. I encourage you to experiment with these practices and be patient with yourself as you work towards the energy levels women want. Remember, it’s about finding what works best for you and your body. Join me as we explore these vital topics, including weight loss, wellness strategies, and fitness motivation tailored for women over 35.  Let’s embark on this journey together towards a more energized, fulfilling life. Tune in and discover how taking small, actionable steps can lead to profound changes in your health and well-being. You deserve to feel your best, and I’m here to help you every step of the way!  Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “How to Eat for Muscle and Strength for Women” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to transform your body and boost your confidence with some clean eating tips? In this episode of The Holly Perkins Health Podcast, I dive deep into essential clean eating tips specifically designed for women who aspire to achieve a ripped physique. It's not just about what you eat; it’s about how you approach your nutrition and fitness. As I always say, “Commitment and consistency are the cornerstones of transformation. ” Many women underestimate the importance of a balanced approach to nutrition, often focusing too heavily on protein while neglecting vital carbohydrates and fats. I’ll help you avoid common pitfalls and guide you through five key clean eating tips that have empowered my clients to achieve remarkable results. From pairing protein with carbohydrates to embracing single-ingredient foods, these strategies will not only enhance your weight loss efforts but also support your overall wellness.  Whether you’re navigating the challenges of menopause, striving for lean muscle, or simply looking for effective workout tips, this episode is packed with valuable insights tailored for women over 35. I emphasize that achieving a ripped body is not just about aesthetics; it’s about building the confidence to master your health and well-being. Clean eating tips can be the game-changer you need, and I’m here to show you how.  Throughout our conversation, I encourage you to embrace your potential for transformation, regardless of your age or background. This isn't just a health podcast; it's a journey towards empowerment. Together, we’ll explore how nutrition for women can be optimized, how to eat for muscle, and the role of energy levels in your fitness journey. Join me as we uncover the secrets to effective clean eating and the motivation for women that can lead to lasting change.  Don’t miss out on this opportunity to elevate your health and fitness game. Tune in and discover how clean eating tips can redefine your approach to wellness, helping you achieve not just a ripped physique, but a stronger, more confident you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “6 Secrets of Seriously Ripped Women” next Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you aware that creatine for women is not just a supplement for bodybuilders but a vital component for enhancing your strength, energy, and longevity? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the transformative benefits of creatine specifically for women, particularly those over 40. I share my personal health journey, revealing how my fears of dementia and sarcopenia motivated me to prioritize my physical health and wellness. Creatine has been a game-changer for my energy levels and mental clarity, and I believe it can be for you too! Many women mistakenly associate creatine with weight gain or think it's only for men, but I'm here to debunk those myths. Did you know that creatine plays a crucial role in energy production not just in our muscles, but also in our brains? This makes it an essential supplement for maintaining mental health, especially as we navigate the challenges of midlife and menopause. As we age, maintaining lean muscle for women becomes increasingly important, and creatine can help you achieve that while also enhancing your workout tips and fitness motivation. Throughout this episode, I provide practical advice on how to incorporate creatine into your daily nutrition for women, including optimal dosing and timing to maximize its benefits. Whether you're looking to improve your toning workouts or simply boost your overall well-being, understanding creatine for women can empower you to take charge of your health. I also touch on related topics like PCOS and fitness, period and training, and clean eating tips, ensuring you have a well-rounded approach to your wellness journey. Join me as we explore how creatine for women can transform your approach to fitness and health. This episode is packed with insights that will motivate you to embrace a stronger, healthier lifestyle. Don’t miss out on the chance to elevate your energy levels and longevity...listen now. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: https://pubmed.ncbi.nlm.nih.gov/35669557/ https://www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z https://doi.org/10.1007/s12020-013-0070-4 https://doi.org/10.1186/s12970-017-0173-z https://pmc.ncbi.nlm.nih.gov/articles/PMC5545206/ https://doi.org/10.1007/s00726-016-2239-7 https://doi.org/10.1080/30653495.2025.2565997 https://doi.org/10.1159/000547260 https://doi.org/10.3390/nu17010095 https://doi.org/10.1002/trc2.70101 https://doi.org/10.1080/30653495.2025.2565997 Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “How to Eat for Muscle and Strength for Women” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered how your menstrual cycle impacts your workout performance? As women, we often experience fluctuations in our energy levels and workout quality, especially during perimenopause. In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the fascinating connection between your period and training, shedding light on how hormonal changes can influence our fitness journey.  Many women report feeling strong and energized one week, only to be met with fatigue the next. This inconsistency can be frustrating, but understanding the science behind our cycles is key to optimizing our workouts. I emphasize the importance of recognizing how hormonal fluctuations affect not just our energy levels, but also our mental health and motivation for fitness. By tuning into our bodies, we can adjust our workout routines accordingly, ensuring that we maintain consistency while allowing for lighter workouts during the premenstrual phase.  As I share practical tips for navigating your period and training, I encourage you to listen to your body and prioritize your wellness. Did you know that perceived exertion can feel higher during certain times of your cycle? However, actual physical performance may not be significantly impaired. This insight can empower you to approach your workouts with a fresh perspective, especially for women over 35 who are navigating the complexities of midlife health.  Throughout the episode, I also touch on essential topics such as nutrition for women, including how to eat for muscle and the role of protein for women in achieving fitness goals. Whether you're looking to lose weight, tone up, or simply maintain your health during menopause, the right nutrition plays a vital role in supporting your energy levels and overall wellness.  Join me as we explore the intersection of your period and training, and discover how to harness the power of your menstrual cycle to enhance your workouts. Together, we'll unlock the secrets to better fitness motivation, effective toning workouts, and a healthier lifestyle. Tune in for insights that will transform the way you approach your fitness journey!  If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: https://www.mdpi.com/2075-1729/13/8/1764 https://journals.humankinetics.com/view/journals/wspaj/29/1/article-p47.xml https://doi.org/10.1007/s40279-020-01319-3 https://doi.org/10.1007/s40279-026-02412-9 https://pmc.ncbi.nlm.nih.gov/articles/PMC6019055/ Check out “How to Eat for Muscle and Strength for Women” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you aware that after the age of 35, the approach to womens health must evolve to truly embrace vitality and strength? In this enlightening episode of The Holly Perkins Health Podcast, I delve into the transformative landscape of health and fitness specifically tailored for women over 35. Gone are the days when weight loss and endless cardio were the primary focus; it’s time to shift the spotlight to strength training, muscle maintenance, and nutrition for optimal metabolic health.  I firmly believe that body composition is the key to understanding womens health, and I make a compelling case for why muscle mass should be considered a critical health metric. “It’s not just about losing weight; it’s about building a strong foundation for your body,” I emphasize. This episode is packed with actionable insights on how to improve your body composition by prioritizing lean muscle for women, rather than merely focusing on the scale.  We’ll also tackle common misconceptions surrounding cardio and nutrition, advocating for a balanced macronutrient approach that fuels your energy levels and supports your long-term wellness. Whether you’re navigating menopause, dealing with PCOS, or simply looking for effective workout tips, I share my extensive experience in the fitness industry to guide you.  From toning workouts to clean eating tips, my aim is to empower you with the knowledge to enhance your healthspan—not just your lifespan. I encourage all midlife women to embrace these principles, as they are crucial for not only maintaining physical health but also nurturing your mental health and overall well-being.  Join me in this episode as we explore how to eat for muscle, the importance of protein for women, and how to incorporate wellness into your daily routine. Let’s redefine womens health together and inspire each other to prioritize strength, vitality, and a balanced approach to nutrition. Are you ready to take the next step in your health journey? Tune in now! If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “Protein for Women: How to Eat for Health, Fat Loss, and Energy” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you feeling frustrated with your workouts during menopause? You’re not alone! As estrogen levels decline, many women face challenges like fatigue, mood swings, and unwanted body composition changes that can make traditional workout strategies feel ineffective. In this episode of The Holly Perkins Health Podcast, I dive deep into the world of menopause workouts, addressing the unique hurdles women encounter during this phase of life.As I share, “Many women increase their efforts in the gym but still feel exhausted and defeated. ” This episode sheds light on three common mistakes that can derail your fitness journey during menopause: overemphasizing cardio at the expense of strength training, neglecting progressive overload in strength routines, and avoiding heavy lifting due to fear of injury. These pitfalls can hinder your progress and impact your overall health. But don’t worry! I provide actionable advice to help you adjust your workouts effectively. Focusing on building lean muscle is crucial for maintaining metabolism and enhancing energy levels as we age. I encourage you to embrace a new approach that prioritizes strength training, progressive resistance, and safe impact exercises. This shift can significantly improve your body composition, boost your energy, and promote longevity. Join me as we explore the connection between menopause workouts and your health, and discover how to create a sustainable workout routine that aligns with your unique needs. Whether you’re navigating weight loss, looking to improve your mental health, or seeking motivation for women over 35, this episode is packed with valuable insights. Learn how nutrition for women, including the importance of protein and healthy eating, plays a vital role in your fitness journey. Together, we can empower midlife women to reclaim their health and vitality through effective menopause workouts! Don’t miss out on these essential tips for menopause workouts and strategies that can transform your approach to fitness during this pivotal time in your life. Tune in now for a wellness podcast that truly understands the challenges of women’s health during menopause! Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “The Right Way to Start Impact Training for Better Bones” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered why you feel more fatigued or struggle with cravings as you age? You're not alone, and the answer might lie in your protein intake! In this enlightening episode of The Holly Perkins Health Podcast, I delve into the critical role of protein for women, particularly for those over 40. As we age, maintaining our health, energy levels, and lean muscle becomes increasingly important, and protein is a key player in this equation.  Join me as I introduce the Protein Leverage Hypothesis, which reveals how inadequate protein consumption can lead to increased hunger and overeating. It’s not just about building muscle; it's about preserving lean muscle mass, especially as we confront sarcopenia—the natural decline in muscle mass that occurs with age. I’ll share my recommendations on protein for women that you should aim for daily, suggesting a target of 1. 4 to 2. 0 grams of protein per kilogram of body weight based on your unique factors like activity level and overall health.  But that's not all! I also discuss the importance of pairing protein with carbohydrates for optimal blood sugar regulation, and why variety in your protein sources is crucial for getting all the essential amino acids your body needs. As we navigate the complexities of women's health, especially during menopause and midlife, prioritizing protein for women can enhance energy levels, curb cravings, and significantly improve overall health.  Throughout this episode, I address common misconceptions about protein for women and muscle gain, offering you practical advice and insights that can transform your approach to nutrition. Whether you’re looking for effective weight loss strategies, workout tips, or simply want to boost your mental health and wellness, this episode is packed with valuable information tailored just for you. Let’s prioritize protein together and unlock a healthier, more energized version of ourselves!  Don’t miss out on this essential conversation about protein for women—tune in now and discover how to eat for muscle, improve your fitness motivation, and embrace clean eating tips that work for you! If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: https://pubmed.ncbi.nlm.nih.gov/15836464/ https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “The Best Macros for Getting Lean” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you struggling to build lean muscle as you navigate the challenges of midlife? You're not alone! Many women over 40 find themselves asking, "How do I eat for muscle while managing my weight and energy levels? " In this enlightening episode of The Holly Perkins Health Podcast, I, Holly Perkins, BS CSCS, delve into the essential connection between nutrition and muscle growth, focusing on the unique needs of women in this age group. It's crucial to understand that building muscle isn't just about strength training; it requires a thoughtful approach to nutrition that prioritizes muscle development over mere weight loss.  Throughout our discussion, I share common pitfalls many women encounter, such as under-fueling their bodies, overemphasizing protein while neglecting carbohydrates, and following outdated weight loss strategies that can actually hinder muscle growth. I emphasize the importance of a well-rounded diet, as I believe that how to eat for muscle is a powerful tool for enhancing overall wellness. By adjusting caloric intake, macronutrient distribution, and meal timing, you can create a solid foundation for muscle building.  Did you know that carbohydrates play a vital role in fueling your workouts and preserving muscle? I explain why they are essential for energy levels and how they can enhance your performance during toning workouts. With practical tips and real-life client experiences, I encourage you to track your food intake to pinpoint areas for improvement. This process can lead to transformative changes in your approach to nutrition for women, especially during menopause.  As we wrap up the episode, I introduce the benefits of creatine as a supplement to boost your workout performance and aid in muscle recovery. Embracing a balanced approach to nutrition is key to achieving your fitness goals and enhancing your mental health. Remember, it’s not just about losing weight; it’s about building strength and vitality. Join me in exploring how to eat for muscle and discover how you can elevate your fitness motivation and wellness journey!  If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: https://pubmed.ncbi.nlm.nih.gov/28642676/ https://pubmed.ncbi.nlm.nih.gov/20798660/ https://pubmed.ncbi.nlm.nih.gov/14669937/ https://www.tandfonline.com/doi/full/10.1186/s12970-018-0215-1 https://pubmed.ncbi.nlm.nih.gov/25550460/ Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Be sure to check out “The 5 Best Exercises for Strength and Lean Muscle for Women” next Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you stuck in the 'forever toning loop' and not seeing the results you desire? Many women, especially those over 40, find themselves confused about how to achieve the toned and athletic look they crave. In this episode of The Holly Perkins Health Podcast, I dive deep into the misconceptions surrounding toning workouts and reveal the key strategies for building lean muscle effectively. As I often say, "True muscle definition comes from strength training, not endless repetitions of light weights. " It's time to break free from the cycle of ineffective workouts and embrace a new approach.  Throughout our lives, especially during midlife and menopause, our bodies undergo significant changes that can impact our fitness journey. Many women mistakenly believe that toning workouts are different from building muscle, leading them to rely on high-rep, low-weight exercises that yield little to no results. I share the inspiring story of my client, Annie, who was initially afraid of bulking up but discovered the transformative power of lifting heavier weights. By focusing on strength training, she achieved visible muscle tone and boosted her confidence.  In this episode, I outline three critical mistakes women make when trying to tone their bodies: the misconception that toning workouts are separate from muscle building, the overreliance on endless cardio, and the use of insufficient weight loads. If you're looking for effective weight loss and fitness motivation, this episode is packed with workout tips and insights tailored specifically for women over 35. It's time to shift your mindset and understand that building muscle while managing body fat is the key to achieving that toned appearance.  We'll also explore the importance of nutrition for women, including how to eat for muscle, the role of protein, and clean eating tips that can enhance your energy levels and overall wellness. Whether you're navigating the challenges of PCOS and fitness or seeking stress management techniques, I've got you covered. Join me in embracing strength training as a powerful tool for lasting change in your body composition and mental health. Tune in and discover how to transform your approach to fitness and wellness! If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you struggling with injuries or chronic joint pain that seem to hold you back from your fitness goals? You're not alone, and I’m here to tell you that there’s hope! In this episode of The Holly Perkins Health Podcast, I delve into the challenges faced by women over 35 fitness enthusiasts when dealing with joint health issues. As someone who has navigated my own journey with injuries, I understand the frustration that can come with feeling sidelined. But what if I told you that many of these issues can be resolved or even prevented through targeted strength exercises? Join me as I share my personal experiences and insights on how to take charge of your joint health, especially if you're a midlife woman looking to enhance your overall wellness. I introduce five key strength exercises specifically designed to alleviate pain and prevent injuries, detailing their benefits and how you can seamlessly incorporate them into your fitness routine on your women over 35 fitness journey. You'll learn about the importance of proper technique and gradual progression in strength training, empowering you to prioritize corrective exercises that can significantly improve your joint health and overall physical performance. But that's not all! I also emphasize the critical role of sleep and nutrition in recovery and injury prevention. Are you aware of how your dietary choices can impact your energy levels and fitness performance? I provide valuable nutrition tips tailored for women, including insights on how to eat for muscle, the significance of protein for women, and clean eating tips that can elevate your health. Whether you're navigating menopause workouts or looking for effective toning workouts, this episode is packed with fitness motivation and practical advice to help you thrive. Let’s not forget the power of community and support. I invite you to visit my website for additional resources that can guide you on your journey to optimal health. Remember, taking proactive steps today can lead to a better women over 35 fitness journey. Tune in and discover how to reclaim your fitness and well-being! Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Watch the video tutorials for these 5 moves here. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know that muscle loss can begin as early as your 30s, often slipping under the radar until it impacts your energy levels and workout effectiveness? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the critical issue of sarcopenia, a condition that affects many women over 35. It’s time to shift our focus from weight loss to building lean muscle for women, a vital aspect of maintaining health and vitality as we age. As we navigate through midlife, women often face unique challenges, including hormonal changes due to menopause that can exacerbate muscle loss. But fear not! I’m here to share practical, science-backed strategies to help you combat this issue without resorting to extreme workouts or restrictive diets. In this episode, I outline three key methods for building lean muscle for women: engaging in progressive resistance training, managing cardio effectively, and optimizing protein intake. Building lean muscle for women is not just about lifting weights; it’s about understanding the importance of mechanical tension, metabolic stress, and workout volume. I’ll share my insights and personal anecdotes from years of experience working with clients, proving that even women in their 50s, 60s, and beyond can successfully build muscle. You’ll hear inspiring stories that will motivate you to embrace your fitness journey. Are you ready to enhance your energy levels and improve your overall wellness? This episode is packed with actionable advice that encourages you to prioritize muscle gain over fat loss, ultimately leading to better health outcomes. Whether you’re seeking workout tips, nutrition for women, or effective menopause workouts, you’ll find valuable information tailored specifically for you. Let’s explore how to eat for muscle, including the role of protein for women and the benefits of incorporating creatine into your routine. With clean eating tips and stress management strategies, this episode of my health podcast is designed to empower you on your fitness journey. Tune in and discover how you can take control of your health and wellness today! If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:https://pubmed.ncbi.nlm.nih.gov/41205420/https://pubmed.ncbi.nlm.nih.gov/39955964/https://pubmed.ncbi.nlm.nih.gov/40805978/Learn more about Creatone creatine here. Use code HOLLYP to get 20% off.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you curious about how peptides can revolutionize womens health? Join me as I sit down with Stephanie, who shares her inspiring journey of recovery and rejuvenation through the innovative world of peptides for women. After experiencing a significant knee injury, Stephanie turned to alternative healing methods, discovering the powerful benefits of peptides like BPC-157 and TB-500. These remarkable compounds have not only aided her recovery but have also played a crucial role in alleviating midlife inflammation, a common concern for women navigating the complexities of health during this stage of life.  We dive deep into the science behind peptides for womens health and its fascinating relationship with GLP-1 agonists, exploring how these therapies can support various health issues, including inflammation, gut health, and hormone optimization. As we discuss the landscape of womens health, it's essential to address the common misconceptions surrounding peptides. Stephanie emphasizes that while peptides are not a quick fix, they can be an integral part of a comprehensive health strategy that includes nutrition and lifestyle changes tailored for women.  In our conversation, we also cover the importance of education and finding reputable sources in this rapidly evolving field. As women over 35, many of us are seeking effective solutions for weight loss, energy levels, and overall wellness, especially during menopause. Stephanie's insights shed light on how informed decision-making can empower us to harness the potential of peptides for our health journeys.  As we wrap up, we reflect on the future of peptide therapy, its regulatory landscape, and the vital role it can play in enhancing women's health. Whether you're interested in toning workouts, healthy eating, or stress management, this episode is packed with valuable information that can motivate you on your path to wellness. Tune in to discover how peptide therapy could be the key to unlocking your health potential! If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Learn more about Creatone creatine here. Use code HOLLYP to get 20% off. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever felt lost in your weight loss journey, overwhelmed by conflicting advice and struggling to find what truly works for you? Join me as I sit down with Tori, a remarkable woman who faced her own battles with weight gain and health challenges, particularly during the tumultuous year of 2021. Tori's story is one of resilience and transformation, illustrating the critical importance of personalized health strategies for women navigating midlife changes. As we delve into her journey, Tori candidly shares her experiences with various diets and professional guidance, revealing how she initially achieved some progress but ultimately encountered setbacks like insulin resistance and frustrating lab results. It was a pivotal moment in spring 2024 that changed everything for her: the realization that the traditional weight loss approach wasn’t enough. Instead, she embraced a tailored focus on building lean muscle and enhancing her metabolic health. With my support and the Body Composition Project, Tori shifted her mindset, prioritizing strength training and quality nutrition over mere weight loss. This transformative approach not only improved her health markers but also empowered her to cultivate a positive relationship with her body. Tori’s newfound confidence is a testament to the power of believing in oneself and listening to your body amidst the noise of societal expectations. In this episode, we explore essential topics like nutrition for women, effective workout tips, and the significance of stress management in achieving wellness. Whether you're a woman over 35 seeking fitness motivation, navigating menopause workouts, or simply looking to enhance your energy levels, this conversation is packed with valuable insights. Tori’s journey illustrates that true health goes beyond weight loss; it encompasses a holistic approach to well-being, including mental health and clean eating tips. Join us for an inspiring discussion that emphasizes the importance of individualized strategies in women's health. Let Tori’s story motivate you to embrace your own health journey with renewed vigor and confidence. Remember, it’s not just about weight loss; it’s about becoming the healthiest version of yourself! If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Muscle For Life Workshop (free) registrationEpisode 80: Belly Fat Fix: Getting Fat Loss Right and Lean Muscle for WomenGet up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to transform your approach to healthy cooking and nutrition? Join me in this enlightening episode of The Holly Perkins Health Podcast, where I sit down with culinary nutritionist Ellie Krieger, a registered dietitian and beloved television personality. Together, we dive deep into the world of nutritious and delicious food, emphasizing that healthy eating doesn't have to be a chore. As Ellie beautifully puts it, “Food should be both nourishing and pleasurable. ” This conversation is packed with insights that will inspire you to embrace cooking with joy and creativity.We explore the crucial role that nutrition plays in women's health, especially for those navigating the complexities of midlife and menopause. With so many women over 35 seeking effective weight loss and fitness solutions, Ellie shares practical tips on how to simplify cooking and make it more realistic for busy lives. Discover how to incorporate healthy eating into your routine without sacrificing flavor or enjoyment.Ellie also opens up about her creative process behind recipe development and the responsibility she feels when sharing food content. Her Substack newsletter is a treasure trove of recipes and articles designed to demystify nutrition for women, making it easier than ever to understand how to eat for muscle, manage stress, and boost energy levels. We discuss the emotional aspects of food and how comfort food can be approached in a healthier way, allowing us to connect with our loved ones over nourishing meals.This episode is a must-listen for anyone looking to enhance their wellness journey, with practical advice on toning workouts, fitness motivation, and clean eating tips. Whether you're dealing with PCOS and fitness challenges or simply want to improve your nutrition, this conversation will equip you with the knowledge and motivation to make positive changes in your life. Tune in and discover how to make healthy cooking an enjoyable part of your daily routine!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Listen to Episode 72 Smart Nutrition for Women Over 40 for Holistic Health nowFind Ellie on Substack hereCheck out Ellie’s website hereGet 20% off Creatone creatine when you enter HOLLYP at checkout here.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered how strength training can transform not just your body but your entire life? Join me and my best friend Jill, as we delve into my personal journey through the fitness industry and uncover the secrets to women over 35 fitness. In a time when cardio ruled the fitness world and strength training for women was nearly unheard of, I navigated through challenges and revelations that reshaped my approach to health and wellness. As I reflect on my career that began in the mid-90s, I share the pivotal moments that led me to embrace strength training, especially after facing health issues and significant life changes in my mid-30s. Discover how this powerful practice not only enhanced my physical health but also boosted my confidence and overall quality of life. “Strength training is not just about building muscles; it’s about building a life you love,” I emphasize during our conversation. This episode is packed with valuable insights for women over 35 fitness, particularly those surrounding carbohydrate consumption and the importance of a balanced diet. I firmly believe in the significance of self-care, especially for midlife women health, and how adapting fitness practices as we age can lead to sustainable wellness. We explore workout tips that cater to the unique needs of women over 35 fitness, including toning workouts, nutrition for women, and how to eat for muscle. Whether you’re navigating menopause workouts or looking for women over 35 fitness motivation, this episode encourages you to embrace a holistic approach to health. I also touch on topics like energy levels women experience, the impact of PCOS on fitness, and the role of protein for women in achieving their goals. With clean eating tips and insights into creatine for women, I aim to provide you with the tools you need for optimal well-being. So, are you ready to redefine your fitness journey? Tune in and let’s explore how embracing strength training and a balanced lifestyle can empower you to thrive, no matter your age! Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Get 20% off Creatone creatine by Brickhouse Nutrition here by entering code HOLLYP here. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered why the scale doesn’t always reflect your hard work in the gym? In this episode of The Holly Perkins Health Podcast, I dive deep into the transformative power of strength training, especially for women over 40. It's time to embrace the journey of building lean muscle for women, which not only enhances body composition but also empowers us to feel stronger and more confident in our own skin. I understand that many women experience weight fluctuations when starting a strength training program, and I’m here to reassure you that initial weight gain is often a normal part of the process. This happens due to increased glycogen storage and water retention in our muscles, but it’s crucial to remember that muscle gain is a positive outcome! Instead of fixating on the number on the scale, I encourage you to tune into how you feel, track body measurements, and notice how your clothes fit. These are far more accurate indicators of your health and fitness journey. Throughout our conversation, I’ll share practical workout tips for managing these weight changes, emphasizing the importance of consistency in your workouts, effective recovery techniques, and mindful nutrition. As we explore the intersection of women's health and fitness, I’ll also touch on topics such as menopause workouts, nutrition for women, and how to eat for muscle gain. Remember, true progress takes time, and I want to help you shift your mindset away from the scale to appreciate the long-term benefits of strength training. Whether you’re navigating the challenges of midlife women’s health or looking for fitness motivation, this episode is packed with insights that can help you thrive. Join me as we redefine how we perceive weight loss and wellness, empowering ourselves through strength and knowledge. Let’s embark on this journey together and celebrate the incredible potential of lean muscle for women!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Episode 83: https://www.hollyperkins.com/blog/why-70-lean-mass-is-the-target-for-women-and-what-your-body-comp-report-is-really-telling-youGet up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you confused by your body composition report—or frustrated by a body fat percentage that never feels “good enough”? In this episode of The Holly Perkins Health Podcast, I break down the one number every woman needs to know to truly understand her health, longevity, and fitness progress: lean mass percentage.If you’ve ever stared at a DEXA or InBody report wondering what all those numbers actually mean, this conversation will finally bring clarity. I explain why body fat percentage is the only number that appears on every report, why obsessing over it keeps women stuck, and how flipping the script to lean mass changes everything—mentally, physically, and emotionally. When you understand this one number, you’ll know exactly where you stand and what to do next to create the body you NEED to keep up with the life you LOVE.“Body composition doesn’t have to be confusing—it just needs to be reframed.” And actually, that’s exactly what we do in this episode.I walk you step-by-step through how to calculate your lean mass percentage using either a DEXA scan or an InBody report, and why this number matters more than your weight, BMI, or even your body fat percentage. You’ll learn why anything below 70% lean mass is considered the danger zone for women, how disease risk rises when lean mass drops, and what research shows about the optimal range for health, energy, and longevity.We also clear up the confusion around terms like lean mass, fat-free mass, skeletal muscle mass, and bone mineral content—because no wonder women feel overwhelmed when every report looks different. I explain why I simplify the entire conversation down to one number, how this approach works for my clients, and why building muscle is the single most powerful lever you can pull for your health.If you’re interested in women’s health, body composition, strength training over 35, aging well, muscle building, or finally understanding what your body comp report is telling you—this episode is for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:https://academic.oup.com/jes/article/8/11/bvae164/7775409https://pubmed.ncbi.nlm.nih.gov/28696961/https://doi.org/10.1038/s41366-022-01165-5Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to transform your fitness journey and unlock the incredible benefits of squats for women over 35? In this episode of The Holly Perkins Health Podcast, I dive deep into the essential role that squats play in women's health and strength. Did you know that maintaining lower body strength is crucial for reducing injury risk and improving functional movement? As I share my personal journey with squats, you'll hear about my struggles and how re-engineering my squat technique has led to remarkable improvements in my mobility and strength. “Squats are not just a workout; they are a pathway to empowerment. ” I truly believe that every women over 35 fitness journey should embrace squat variations as part of their weekly strength training routine. Whether you're dealing with knee or hip pain or simply looking to enhance your fitness, this episode is packed with valuable insights. I debunk the myth that squats are harmful to the knees, backed by research that highlights the benefits of proper technique and movement patterns. Throughout our discussion, you'll learn how to safely begin squatting and progress to deeper squats, understanding their significance in daily activities. I emphasize the importance of incorporating squats into your routine for long-term health and vitality, especially for women over 35 fitness. With the right approach, squats can be a game-changer for midlife women health, enhancing energy levels and supporting weight loss efforts. Join me as I share practical advice, workout tips, and motivation for women over 35 fitness, looking to build lean muscle and improve overall wellness. From nutrition for women to clean eating tips and stress management strategies, this episode is designed to empower you on your fitness journey. Let's tackle menopause workouts, explore the connection between PCOS and fitness, and discover how to eat for muscle. Together, we can elevate your fitness motivation and help you thrive in this vibrant stage of life. So, are you ready to take the plunge and embrace the power of squats? Tune in now and let’s redefine what women over 35 fitness looks like! Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: https://pmc.ncbi.nlm.nih.gov/articles/PMC7237395/ https://pubmed.ncbi.nlm.nih.gov/33767255/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10987311/ Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to redefine your strength and embrace a healthier, more empowered version of yourself? In this episode of The Holly Perkins Health Podcast, I delve into the transformative power of strength training specifically designed for women. With over 30 years of experience in women's health and fitness, I reveal the five essential exercises that not only build lean muscle for women but also enhance overall health and well-being. These exercises—deadlifts, squats, upper back pulling movements, overhead presses, and lunges—are crucial for reinforcing the movement patterns we rely on in our daily lives.As I often say, “Strength training is not just about lifting weights; it’s about lifting your quality of life. ” Imagine playing with your grandchildren, lifting groceries, or simply feeling energized throughout your day—all achievable through focused strength training. This episode is packed with workout tips and personal anecdotes from my clients, showcasing how they have transformed their lives by incorporating these essential exercises into their routines.We’ll explore how building lean muscle for women can improve metabolism, reduce aches and pains, and promote healing from injuries. I emphasize the importance of mastering these exercises with proper technique to avoid injuries and maximize benefits. Whether you're a woman over 35 navigating midlife changes, including menopause, or someone looking to enhance your overall fitness, this episode provides valuable insights into how strength training can elevate your energy levels and mental health.Join me as we discuss nutrition for women, including clean eating tips and how to eat for muscle gain, ensuring that your body receives the protein it needs to thrive. Strength training is not just about physical transformation; it’s a journey of self-discovery and empowerment. I encourage you to approach your fitness journey with patience and a commitment to gradual progression. Let’s break down the barriers and embrace strength training as a vital tool for enhancing your quality of life. Tune in for a motivational call to action that will inspire you to take charge of your health and wellness today!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543/https://pubmed.ncbi.nlm.nih.gov/35873210/https://pmc.ncbi.nlm.nih.gov/articles/PMC5744434/Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you tired of battling stubborn belly fat as you age? You're not alone; many women over 40 face this challenge, and it's more than just an aesthetic concern—it's a significant health risk. In this episode of The Holly Perkins Health Podcast, I dive deep into the realities of fat loss and how it relates to women's health, particularly as we navigate the changes that come with menopause and midlife. Did you know that belly fat can increase your risk for heart disease and diabetes? It's crucial to understand the underlying factors contributing to this issue, including hormonal changes and muscle loss.Drawing from my extensive experience working with clients, I share that fat loss doesn’t have to involve excessive cardio or extreme carb restrictions. Instead, I advocate for a balanced approach that emphasizes strength training and proper nutrition. I explore how decreased estrogen and altered insulin sensitivity can lead to increased belly fat, and I provide actionable strategies for managing this challenge. You'll learn about the importance of regulated blood sugar, how to pair carbohydrates with protein effectively, and the right macronutrient ratios that can support your goals.Throughout our discussion, I encourage you to adopt a proactive mindset towards your health and body composition. Remember, positive changes are not only achievable but also sustainable with the right program and motivation. I emphasize that building lean muscle for women is vital for effective fat loss, and I offer practical workout tips that can fit seamlessly into your lifestyle. Whether you're looking for toning workouts, clean eating tips, or ways to boost your energy levels, this episode is packed with valuable insights tailored for women over 35.Join me as we tackle the complexities of weight loss, nutrition for women, and the unique challenges faced during menopause. Together, we can redefine what it means to be healthy and vibrant in midlife. Let’s embark on this journey to better health, one step at a time! If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.Transcripts can be found on the official blog page for this episode hereFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you struggling with weight loss as you navigate the complexities of midlife? You're not alone. In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Michelle, a remarkable client who has undergone a transformative journey over the past year. At just over 50, Michelle faced daunting challenges related to hormonal balance, weight management, and muscle loss, particularly as she entered perimenopause. Despite her dedication to the gym, she found herself battling a decline in muscle mass and bone density, prompting her to seek my guidance in her late 50s.“I never thought I could feel this good again,” Michelle shares, reflecting on her journey. Together, we explored how shifting her mindset about nutrition and exercise could lead to sustainable weight loss and improved health. We moved away from restrictive diets like intermittent fasting and low-carb eating, embracing a more balanced approach that includes carbohydrates and strength training. This shift not only reversed her osteopenia but also helped her gain lean muscle, significantly enhancing her energy levels and overall well-being.This episode is a must-listen for women over 35 who are looking for effective workout tips and nutrition strategies tailored to their unique needs. We dive deep into the significance of progressive strength training and proper nutrition for women navigating menopause. You’ll discover how small, manageable changes can lead to profound results in your health journey.Michelle's story is a testament to the power of resilience and the right guidance. If you're seeking motivation for women in midlife, or if you want to understand how to eat for muscle and optimize your wellness, this episode is packed with insights. Join us as we discuss clean eating tips, the importance of protein for women, and how to maintain mental health while pursuing your fitness goals. Let’s redefine what healthy eating means for you and explore the best practices for toning workouts that can elevate your fitness motivation.Don’t miss this opportunity to learn how to reclaim your health and vitality. Tune in and let Michelle's inspiring journey guide you towards your own path of weight loss and wellness! If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Transcripts can be found on the official blog page for this episode hereFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered why knowing what to do for your health and fitness doesn’t always translate into action? In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Amber Krzys, a coach and teacher with a profound understanding of the psychology of human behavior. Together, we dive deep into the intricate relationship between our subconscious mind and our daily choices, particularly in the realms of womens health, weight loss, and overall wellness for women.Amber shares a powerful insight: “95% of our actions are driven by unconscious patterns formed in childhood.” This revelation opens up a critical discussion on why so many of us struggle to align our actions with our health knowledge. We explore the concept of urges and how they are intricately linked to our emotional states, emphasizing the need for self-compassion when navigating these challenges. This episode is a must-listen for anyone interested in women’s fitness and mental health, especially those of us who are women over 35.As we discuss the upcoming School for Humaning Well, Amber emphasizes the importance of reconnecting with our innate wisdom. It’s not just about willpower; it’s about understanding our emotional landscapes and cultivating awareness of our feelings and sensations. This approach is particularly beneficial for midlife women, as it encourages a healthier relationship within yourself, and your choices, paving the way for effective fat loss and improved body composition.Join us as we encourage you to embrace your experiences with curiosity and compassion. This episode is not just about learning; it’s about transforming your approach to health and fitness. If you’re seeking insights into mental health, and habits tailored for women, you won’t want to miss this conversation. Tune in and discover how understanding your inner workings can lead to profound changes in your life.You can learn more about Amber and her programs here.If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique  program helps you build lean muscle and reduce inflammation—without the fatigue from long or  intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and  upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: • Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at  checkout. • Transcripts can be found on the official blog page for this episode at  hollyperkins.com/blog • Find me on Instagram: @hollyperkins • Discover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you aware that nearly 30% of muscle mass can be lost by the age of 70, leading to significant changes in body composition? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the critical importance of muscle maintenance and growth for women over 40. As we age, the risk of sarcopenia—the age-related loss of muscle mass—becomes a pressing concern, and it's essential to understand how to combat this natural process effectively.While strength training, protein intake, and creatine supplementation are often touted as the go-to solutions, I reveal that they may not be enough on their own to prevent muscle loss. I emphasize the necessity of progressive overload in strength training, which is vital for building muscle. Many women may not be lifting enough weight or tracking their progress effectively, which can hinder their body composition goals.Moreover, I discuss the critical balance between protein and carbohydrates to optimize muscle recovery and prevent fatigue. It’s time to debunk the common misconceptions surrounding protein consumption! I urge you to discover your individual protein needs instead of relying on one-size-fits-all recommendations. After all, nutrition plays a pivotal role in women's health and wellness, especially during perimenopause and menopause.But that's not all—did you know that creatine is not only beneficial for muscle growth but also supports overall health and cognitive function? Join me as I explore the multifaceted benefits of creatine and its role in enhancing your body composition and mental health.This episode serves as a comprehensive guide for women navigating the complexities of muscle health. I provide actionable steps to help you maintain and build muscle effectively, ensuring a healthier, more active life as you age. Don’t let muscle loss dictate your journey; empower yourself with knowledge and strategies that truly work. Tune in to transform your approach to strength training, nutrition, and overall wellness!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspxhttps://journals.lww.com/nsca-jscr/fulltext/2022/04000/training,_supplementation,_and_pharmacological.12.aspxhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5946208/https://pmc.ncbi.nlm.nih.gov/articles/PMC5470183/Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you struggling with stubborn belly fat despite your best efforts? You're not alone. In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Niki, a courageous participant in my Body Composition Project, to delve into the common challenges women face with fat loss, particularly those over 40. As we navigate the complexities of women's health and wellness, Niki shares her heartfelt journey, revealing the frustrations she encountered with traditional fitness methods that simply didn't deliver results.Niki's previous routine was filled with high protein intake and extensive cardio, yet she found herself battling increased belly fat and discomfort. "I felt like I was doing everything right, but nothing was changing," she confides. This resonates with so many women grappling with body composition issues, especially during pivotal life stages like perimenopause and menopause. However, everything changed when Niki joined my program. In just two weeks, she experienced remarkable transformations in her body composition and energy levels, proving that tailored programming in strength training and nutrition can make all the difference.Throughout our conversation, we emphasized the significance of personalized approaches to health and wellness, particularly for women navigating midlife transitions. By focusing on specific guidance in fitness and nutrition, we can unlock the potential for effective fat loss and improved overall well-being. Niki’s story is a testament to the power of holistic health strategies that prioritize individual needs, moving beyond one-size-fits-all solutions.Join us as we explore the intersection of women's health, nutrition, and mental health, shedding light on the vital role of strength training and the importance of bone health for women over 40. If you're ready to break free from the cycle of ineffective weight loss strategies and embrace a more personalized approach, this episode is for you. Tune in to discover how you can reclaim your health and achieve your fat loss goals, just like Niki did. Let's embark on this transformative journey together!-If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:• Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout here.• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog• Find me on Instagram: @hollyperkins• Discover more on my website: hollyperkins.com-Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you tired of following health and fitness advice that just doesn't seem to work for you? You're not alone! Many women, especially those over 40, find themselves caught in a web of myths that hinder their progress in achieving their health and wellness goals. In this enlightening episode of The Holly Perkins Health Podcast, I delve deep into the three major myths that are holding women back in the realms of weight loss, nutrition, and strength training.As I often say, "The right strategies can empower you to feel stronger, leaner, and more energized. " Yet, so many women are led to believe that cutting carbohydrates and engaging in high-intensity workouts are the keys to success. Unfortunately, these popular strategies can be counterproductive, leading to frustration and stagnation. Instead of seeing the results you desire, you might be experiencing the opposite effect, especially as you navigate the changes that come with perimenopause and menopause.Throughout my coaching experience, I’ve discovered that women often achieve better results by embracing a balanced diet that includes carbohydrates and focusing on progressive strength training rather than high-intensity workouts. This approach not only supports fat loss but also enhances body composition and bone health, which are critical for women over 40. I also critically examine intermittent fasting, highlighting how it can lead to muscle loss and hormonal imbalances, particularly in women.By debunking these pervasive myths, my goal is to empower you to adopt healthier, more effective strategies tailored to your body and lifestyle. This episode is not just about fitness; it’s about holistic health, mental health, and nurturing your well-being. Join me as I share insights that can transform your approach to women's health and wellness. Let’s rewrite the narrative around women's fitness, so you can finally feel the strength and vitality you deserve!Tune in now to discover how you can take control of your health journey and break free from the misconceptions that have been holding you back. Your path to a healthier, more vibrant life starts here!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/https://pmc.ncbi.nlm.nih.gov/articles/PMC3735822/https://www.nejm.org/doi/full/10.1056/NEJMoa2114833Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFind me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comFollow and Subscribe so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you a woman over 40 who feels like achieving a super fit and ripped physique is just a distant dream? You’re not alone! Many women experience dissatisfaction with their bodies and health, but I’m here to tell you that it’s entirely possible to attain visible abs and defined muscles at any age. In this enlightening episode of The Holly Perkins Health Podcast, I reveal the six secrets that can transform your body and mindset, empowering you to embrace your health journey with confidence. As we navigate the complexities of women's health and wellness, especially during pivotal life stages like perimenopause and menopause, it's crucial to understand that achieving your fitness goals is not just about diet and exercise. It’s about adopting a holistic health approach that prioritizes body composition, mental health, and nutrition. I believe that every woman deserves to feel strong and vibrant, regardless of age. “Being ripped is not just a destination; it’s a lifestyle,” I often say, and this episode dives deep into what that truly means. Throughout our conversation, I emphasize the importance of mindset and consistency. Are you ready to embrace discomfort as part of your journey toward fat loss and strength training? I encourage you to celebrate every small victory along the way, finding joy in the process rather than fixating solely on the end results. It’s essential to recognize that a balanced life, filled with flexibility and enjoyment, is just as important as the pursuit of a ripped physique. Join me as we explore practical strategies tailored for women over 40, focusing on how to improve your weight loss efforts and overall well-being. From enhancing bone health to incorporating creatine into your nutrition plan, I share insights that can help you redefine your approach to fitness. This episode is not just a guide; it’s an invitation to reclaim your health and happiness. So, if you’re ready to unlock the secrets of achieving a super fit and ripped physique while maintaining a healthy mindset, tune in! Let’s embark on this empowering journey together and remember: it’s perfectly fine to enjoy life while striving for your fitness goals. Your transformation starts here!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Transcripts can be found on the official Blog page for this episode at https://www.hollyperkins.com/blogWant to connect more?Follow me on Instagram (https://www.instagram.com/hollyperkins) and Facebook (https://www.facebook.com/HollyPerkinsFitness/) Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today I’m sitting down for a completely unscripted conversation with my friend and teammate, Jill Esplinn. Jill’s personal fitness journey mirrors what so many women go through today. If you’ve ever longed to feel stronger and healthier but weren’t sure where to begin, her story will truly resonate. I have a feeling it will leave you inspired, motivated, and ready to take your own first steps.When Jill began, she had a naturally slender build with very little muscle. Once she started paying attention to her macronutrient intake, she noticed quick results and lost weight almost immediately. Still, the gym felt overwhelming at first. She went only here and there, struggling to build consistency and confidence. Over time, that began to shift. Interestingly, by filming Jill’s workouts I realized just how powerful digital coaching can be for guiding people through the gym and helping them feel supported.Within just a few months of consistent effort, Jill’s body composition started to transform dramatically. Today, she has surpassed even my own results in some ways. She talks about how working with me not only changed her body but also gave her the knowledge and confidence to stay grounded in fitness long term. No matter what life throws her way, she knows how to reset and never feels completely “off the wagon.”Jill’s transformation sparked for my program, The Body Composition Project. I realized that true change requires more than a quick fix. It takes time, education, and support, which is why the program runs for six months. In our conversation, I even challenge Jill to take the next bold step in her own journey, and together we unpack the very real fears that come with pushing yourself beyond your comfort zoneNow is the perfect time to make a change, and trust me, anything is possible! I hope you’ll join me in the Body Composition Project. I hope you enjoyed this episode! You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programsTo get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Topics covered(03:16) Jill’s fitness journey from “skinny fat” to strong and healthy(17:13) Why building a deep fitness education is the key to lasting wellness(19:20) The power of committing to a six-month fitness program(28:30) Facing and overcoming the fear of changing your body(43:50) How to apply for The Body Composition Project(47:19) Understanding the true value of healthResources Mentioned:The Body Composition Project starts October 6!Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, we’re diving into one of the most powerful things you can do for your holistic health: getting your blood sugar regulated. When your blood sugar is stable, your body can burn fat more efficiently, cravings calm down, and your energy finally feels consistent. If you’ve hit your 40s and noticed that your old diet tricks don’t seem to work anymore, or you’ve been blindsided by new symptoms like anxiety, digestive issues, or allergies, you are not alone. After 40, estrogen levels drop, muscle mass naturally declines, and your metabolism doesn’t play by the same rules. But here’s the good news: smart nutrition can stabilize blood sugar, preserve muscle, and help you feel in control of your energy, holistic health, and your body again. I’ve coached women for over 30 years, and I see the same patterns over and over. Women who have been doing well suddenly feel thrown off by unexpected health challenges. This episode is here to help you get back on track and stay that way by improving holistic health.  You’ll learn the three key things to focus on when experimenting with new nutrition strategies, a simple approach to regulating blood sugar that makes eating easier, my go to protocol for what to eat to keep glucose stable, and how to mix and match your favorite foods to hit the minimum effective dose of the key macronutrients your body needs. One of the first nutrition mistakes I often come across is the idea that some foods are simply good and others bad. Instead, I encourage you to think of foods by macronutrient categories — carbs, protein, and fat — and learn where your favorite foods fall. Every food has one dominant macronutrient, and eating with that in mind is one of the fastest ways to feel better, boost energy, reduce hunger, and eliminate cravings. When you start eating for blood sugar regulation, there are three main steps that make the biggest difference. First and most importantly, get into the habit of pairing protein with carbs every time you eat. Avoid eating carbs or protein alone and you will immediately improve glucose control. Second, add fat and fiber to slow digestion and smooth out blood sugar spikes. Third, eat every three to five hours (except when sleeping) to keep your brain and organs fueled. The more active or lean you are, the shorter that window may need to be. Eating healthy foods is a great start, but without paying attention to the amount of carbs, protein, and fat you are getting, it’s easy to stay stuck. A simple way to start is with a 50 25 25 distribution of carbs, protein, and fat. Use a tracking app to get a sense of your portions. This shouldn’t feel restrictive but will give you clarity and room to adjust. Finally, pay attention to how individual foods make you feel. As estrogen decreases, gut inflammation can increase, which means certain foods may start to affect you differently. Common culprits include cow’s milk, wheat, corn, eggs, coffee, chocolate, and some grains. You don’t have to cut them all out at once, but if you are uncomfortable, experiment with reducing or eliminating them to see what helps. This process is about eating smarter, not stricter, so you can stabilize your energy, support your hormones, and feel like yourself again! I hope you enjoyed this episode!  You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload it at: hollyperkins.com/review This is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Topics covered (04:48) Hormonal shifts after 40 can feel like an earthquake, here’s how to adapt (07:01) Understanding macronutrients will completely change the way you eat (12:01) Why blood sugar regulation is the foundation of good health (17:44) Eating according to macros keeps blood sugar stable (21:50) Noticing how foods make you feel is key to lasting results Resources Mentioned Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog https://diabetes.org/about-diabetes/statistics/about-diabetes https://www.cdc.gov/diabetes/php/data-research/index.html Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Imagine a single, safe, and affordable supplement that helps you feel stronger in your workouts, sharper during your day, and more energetic for women over 40, 50, and beyond. That supplement is creatine. And I believe that creatine for women is the conversation happening now. For years, creatine has been marketed almost exclusively to men (and not women over 40) in the gym. But the science is clear: creatine for women is a powerful tool, especially as they age. It supports muscle strength, bone health, brain function, metabolism, and recovery. I use it daily and cannot imagine life without it. Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas, and stored in muscles, the brain, the heart, and other tissues. It fuels your muscles so you can produce energy quickly, perform at your best, and recover faster. Creatine is not just about strength. Creatine for women encourages lean muscle growth by allowing heavier lifting and more repetitions. It supports bone density, protects brain health, and helps fight cognitive decline. It is one of the most effective, well-researched tools for staying strong and vibrant as you age. Many women over 40 are unsure how to take creatine, so here is what works best for me and my clients. I prefer micronized creatine monohydrate because it is well studied, cost-effective, and easy to digest. For a deeper dive into creatine, listen to this episode.   Resources Mentioned Research about creatine supplements and aging musculoskeletal health Research on how the International Society of Sports Nutrition views creatine supplements and exercise  Research on common questions and misconceptions around creatine Research about creatine ingestion strategies on lean tissue mass and strength in adults Research on sarcopenia, frailty, and diabetes in older adults Research on exercise and sports nutrition  Research on creatine and the muscle-brain axis Research on how creatine affects performance and training adaptations Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Want the benefits of impact training for bone health without the injury during menopause? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do for bone health in general. But...they should only be added once you have a solid foundation of fitness. In this women's health podcast, I’ll show you the right way to start impact training for bone health so you can avoid osteoporosis, falls, and weakness in your years ahead.Did you know that more than half of women over 40 in the United States in perimenopause will be diagnosed with osteopenia, the precursor to osteoporosis? That is a staggering statistic in womens health. My mission is to help you protect the muscle you already have and then build more, because muscle is the most powerful tool you have for holistic health.There is a right time to start impact training and a wrong time, especially during menopause. Impact exercises create intense ground reaction forces that jolt your body and bones. Both impact and plyometric training should only come after you have built full range of motion, joint stability, strength, endurance, and neuromuscular control.Some experts recommend waiting until you can squat one and a half to two and a half times your bodyweight before beginning impact training. These are lofty numbers, and few women ever reach them. The reality is that if you are over 40 or 50, the wrong injury could follow you for life.The good news is that there are smarter benchmarks using strength training for womens health during menopause, and you'll get them in this episode. When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life.Topics covered(01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis(08:54) Why you should never start impact training without preparation(19:52) How ground reaction forces help your bones get stronger(24:41) Key benchmarks to know when you can safely begin impact exercises(29:54) Beginner impact exercises and progressions to get started Resources MentionedResearch on the safety of lower limb movement in older adultsResearch on plyometric exercise concepts Research on rehabilitating athletes through plyometric exerciseResearch on the magnitude and rate of mechanical loading of exercise modesResearch on osteoporosis in older adultsTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you want to lose body fat and feel leaner and stronger, it’s easier than you think. There’s no single approach that works for everyone, but once the pieces are in place, the process isn’t complicated. In this episode, I break down the essentials for holistic health: the most effective combination of strength training and nutrition, the best workouts for body fat loss, and the biggest mistake people make with food.The research is clear: Cutting calories without changing activity leads to muscle loss, not just the loss of body fat. And muscle is gold for your holistic health. To protect it, you need a smart mix of strength training, cardio, and the right protein intake. I’ll walk you through the evidence and show you exactly why this works.We’ll cover two proven strategies:Calorie restriction paired with strength training, with progressive overload and consistencyMixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weightBoth approaches work for holistic health, but combining all three—strength, cardio, and nutrition—delivers the best in terms of holistic health. From there, it’s just fine-tuning.When it comes to strength training, almost any plan works if you stick to progression, volume, and smart exercise selection. But for women over 40, combining compound movements with single joint exercises is especially powerful, producing a stronger hormonal response and better results.The key is following a structured program week after week. Random workouts from social media won’t cut it because womens health is a bit tricky in midlife. One common pitfall is eating clean during the week, then loosening up too much on weekends. Even small surpluses can wipe out progress. Adopting a 7-day approach instead of a 5-day one changes everything. YIf this all feels overwhelming, you don’t have to go it alone. Coaching can make the process simple and sustainable.If you're ready to learn how to become more muscle (and less fat), my FREE 3-day live workshop will show you how. It's called Midlife Muscle Mastery Workshop and you can grab your spot here. I hope you enjoyed this episode! Topics covered(02:10) There is no one size fits all approach to losing body fat(05:38) Reducing energy intake (ie calories) only leads to loss of muscle(12:25) The power of calorie restriction, strength training and nutrition(20:42) My secret exercise protocols for women over 40(27:21) Calorie deficit, or restriction, doesn’t have to be extreme or scary!(33:09) During calorie deficit, you will have symptoms and that’s OKResources MentionedResearch about nutrition and exercise to improve body composition near retirement Research on the effectiveness of dietary interventions in adults of retirement ageResearch on the effects of exercise and nutrition on body composition, metabolic health, and performance in adults with sarcopenic obesityTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you are working hard for weight loss but still not seeing the results you want, this episode is for you.Here is a wake-up call. Around 40 percent of women over 50 will experience an osteoporotic fracture in their lifetime, and hip fractures can be devastating. Your best defense is strong bones, and the most powerful way to build them is strength training.I see plenty of women eating well and lifting weights, yet their DEXA scans still show muscle loss. Not ideal. In this episode, you will discover the surprising shifts that happen in your 40s and 50s, why your workouts and nutrition might be working against you, the biggest mistakes midlife women make during weight loss.When I was younger, I rolled my eyes at the idea that menopause made fitness harder. Cringe. But here is the truth: as estrogen drops, inflammation rises. This is not just about hot flashes or a slower metabolism. It is about a fundamental shift in your biology. Regardless of the diagnosis, inflammation is often the common enemy, and strength training is one of the most powerful tools we have to calm it down.The first reason you are not seeing results: too much exercise at too high an intensity. Women over 40 often need less all-out work than they think for weight loss. Too much high-intensity exercise can lead to unstable blood sugar and rising cortisol, which can lead to cravings and energy crashes. And when you are not fueling properly, your body will break down muscle to power your workouts instead of building it. The best intensity comes from two places: heavy reps inside strength sets and short bursts of cardio intervals followed by real recovery.Reason two: missing progressive overload. Muscle is your secret weapon for a firm body, better metabolism, more energy, and sustainable fat loss. One pound of muscle burns three times more calories than one pound of fat, and the metabolic benefits go far beyond that. Start tracking your effort along with reps and weight so you can see your strength increase month by month.Finally, reason three: chasing the number on the scale. True success is about increasing lean muscle, not lowering body weight. Get a DEXA scan for body composition or try an in-body scan, then use progress photos every two weeks to stay on track.Changing your body is not easy. It is not supposed to be. That is how our bodies protect us. But after thirty years of coaching, I can tell you the underdog often wins. Even if you think you are too far gone or you have never been lean and athletic, you can turn it around.If you're interested in womens health, this is the podcast for you. Topics covered(09:51) Inflammation is the root of all evil(16:06) You’re doing too much of the wrong stuff and seeing no results(20:45) When you destabilize blood sugar, you drive up cortisol(21:23) If you’re not fuelling correctly, your body fuels from muscle(24:20) Get free access to my program, Strength Without Stress(32:02) Stop using your bathroom scale as a success metric!(36:39) How to track your body compositionResources MentionedResearch on resistance training for improving bone density in menopausal womenTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most women over 40 want to feel tight and lean, right? If you have ever wondered what it really takes to get lean and stay that way, this episode is for you. I walk you through 5 habits and body composition strategies that will help you shift the way you see your body and body fat. You will learn what to focus on instead of weight loss, the kind of nutrition that supports a lean body, the most important upgrade in your workouts, and my favorite anchor meal.I share the story of my friend who has incredible DEXA scans, great body composition, and crushes it at the gym. She looks like the picture of health, but even she found it tough to lose a bit more fat. It is not just about effort. It is about mindset. We have been taught to see body fat as a problem, and that can mess with how we approach fitness.At the end of the day, we are all chasing a feeling. That feeling is usually feeling good. And let me tell you, it feels amazing to feel good in your own body.Here’s the thing: focusing on fat loss alone doesn’t work. When you only focus on losing weight, you often end up using strategies that break down your muscles. That is not what we want. Instead, shift your focus to performance. Start to think like an athlete. You will see that as your muscle grows, fat comes off more easily. Get into the habit of tracking your workouts and increasing the intensity. When your fitness goes up, fat tends to come off naturally.Now let’s get into nutrition advice for women. Did you know it’s really easy to eat more calories than your body needs, and that exercise does not burn nearly as many calories as people think? Fitness trackers often exaggerate calories burned for women over 40, so take those with a grain of salt. Remember, your workouts are not meant to cancel out last night’s dinner. They are meant to improve your body so you naturally burn more throughout the day.And finally, the most important training habit for women over 40 is progression. If you want to change your body, you need to increase the weight you lift. For women over forty, this is especially important. Increasing your strength month by month builds the kind of muscle that sticks around and gives your metabolism a serious lift.If all of this feels confusing, it’s probably because you are getting too many mixed messages from the internet. The truth is actually simple. Build muscle with strength training, and get your nutrition right.If you're interested in womens health, this is the podcast for you. Topics covered(02:55) Stop approaching health from a “loss” perspective(13:47) Don’t focus on losing fat, but becoming an athlete, and watch the fat melt off(15:55) Learn to not let other people’s opinions impact your health journey and watch your leanest self ever emerge(31:49) Eat a 50/25/25 split at breakfast and watch your energy levels and workouts TRANSFORM(34:19) Focus on progressive weight loads in your strength training to maximize your workoutsResources MentionedResearch about the International Society of Sports’ stance on nutritionTranscripts can be found at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A raw Q&A on womens health including weight loss drugs, creatine for women, and macros.Are there benefits to micro-dosing GLP1s in perimenopause? What should you look for when shopping for a creatine supplement? And what’s the best way to adjust your macronutrient equation when you’re emphasizing proteins – and therefore the fat that goes along with it? Get ready to learn about all of these questions, and even get a peek into my personal life, in this episode!The truth is, adjusting your nutrition and committing to regular strength workouts will do more for womens health than a micro-dose ever could. Getting your protein, fats, and carbs in balance is the fastest and easiest way to improve glucose regulation, which is the essence of what GLP1s do. Your body has a sophisticated operating system that is super effective when you provide it with what it needs. Start treating it right, and your biology will work beautifully.I recognize that a therapeutic dose helps diabetics improve glucoregulatory control; therefore, it is absolutely plausible that a microdose could be helpful. Improving your muscle mass through strength training is what will really work, guaranteed, and that’s where I suggest focusing.When it comes to supplements for womens health in general, I believe that less is more, and we should turn to food first. When it comes to creatine, it’s pretty straightforward, actually: buy a product that has creatine monohydrate, read the label, and buy from a reputable brand. For me, foundational supplements include creatine, fish oil, vitamin C, probiotics, and magnesium.On the topic of holistic nutrition, Let's calculate this out if a woman is eating 1400 calories a day, and really and truly, if you are a normal-sized woman and you are strength training, you need at least 1400 calories. if you're a normal-sized woman, 1400 calories is the bare minimum in my world. And honestly, 1400 calories is pretty low. So at that number a 5025, 25 split, which is what I teach.If you're getting at least 1400 calories, you're hitting that bare minimum 50 grams of fat. It's pretty hard actually to get through a day and not get at least 50 grams of fat. A person would have to be trying really hard to not get that bare minimum. My bigger concern is that most people are getting way more than that amount of fat in a given day! This is why I love eating according to macros because you get to choose how nd when you’d like to get what you need throughout the day. Remember you don’t need to be super precise every day. That’s not how the human body works!If you're interested in womens health, this is the podcast for you. Topics covered(04:57) Are there benefits to micro-dosing GLP1s in perimenopause?(14:22) What to look for when shopping for a creatine supplement?(22:04) How do I find the best macronutrient split for me?(31:35) How did you meet your husband?Resources MentionedTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.com Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

When it comes to effective strength training for women, the "how" is just as important as the "why".Barbells, dumbbells, bands, machines: how do you know which to use? If you’ve not been getting the results you want in your strength training, this episode is for you. You’ll learn about why one tool might be better for your goals than the other, what each one actually does to your muscles and your bones, and how to safely progress from dumbbells to barbells.I see too many women avoid the barbell because they are intimidated, scared, or uncertain, think it's only for gym bros, or that they will get bulky. It's just not true!The things to understand about strength training for women when building muscle is that, regardless of the equipment you're using, improvements in muscular strength and size are the result of mechanical tension and/or metabolic stress when there is sufficient volume.It is possible to change your body with just dumbbells and bands, but you have to be a lot more passionate about your programming, your technique, your methodologies, and the complexity of your movements. I believe, however, that it's easier to use a barbell.To improve any muscle, it must be exposed to a force that's intense enough to cause some degree of muscle stress and damage. Because the best results come when there is both mechanical tension, which means a heavy weight load, and metabolic stress, it underscores the value of bigger movements that involve multiple muscles and your entire body as a whole. I think the concept of weight-bearing exercise for good bones is really BS because the truth is, your muscles and your bones are already used to your current body weight. Impact exercises are a great way to improve bones.If you're interested in womens health, this is the podcast for you. Topics covered(05:10) Don’t avoid the barbell!(10:00) Technique trumps everything!(17:15) Benefits of each type of exercise equipment(28:21) When dumbbells are great and when it's time to transition to barbells(31:30) How muscles and bones respond to barbells vs dumbbells(37:31) Myth: Dumbbells are safer than barbellsResources MentionedResearch on how resistance training volume enhances muscle hypertrophy, not strengthResearch on the most effective variable in resistance trainingResearch on maximizing muscle hypertrophyResearch on the regulation of bone health through physical exerciseTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.com Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if everything you've believed about soreness is wrong? When strength training for women, it's critical to understand this concept, because soreness is NOT the sign of an effective workout.How surprised would you be if the best strength training left you feeling energized, not exhausted and moving towards better holistic health? In this episode, I shed light on muscle soreness when strength training for women, especially for women over 40. Most people think a workout leads to weight loss, and is only good if you’re sore afterwards. Not true! You’ll learn why soreness is actually a big problem, especially if you have an autoimmune condition, and which exercise is important to contribute to inflammation reduction.Muscle soreness is one of three things.When looking at impressive workouts on social media, for example, it's important to remember that the impressive workouts aren’t what those people did to get there. They worked toward that goal. Some workouts make you more sore than others. There is a significant link between muscle soreness, systemic inflammation, and the power of exercise selection. Less is more! Your workout doesn’t need to make you incredibly sore to have been a great one.Remember, when strength training for women soreness isn’t the goal. Finding the perfect collection of exercises where you can actually increase your weight loads consistently over time, so that you experience intense moments during a set is. Strength training should make you feel great the next day, not knock you down!If you're interested in womens health, this is the podcast for you. Topics covered:(01:40) Muscle soreness is either one of three things(05:30) Aggressive workouts are reached gradually, not overnight(10:24) Some workouts make you more sore than others(16:47) Not all inflammation is bad!(22:23) My Strength Without Stress strikes the right balance(27:16) Concentric vs eccentric exercises and why they matter Resources Mentioned:Research about the benefits and risks of muscle contractionsResearch about delayed muscle sorenessResearch about the morphology of delayed muscle sorenessResearch about musculoskeletal fitness and healthResearch about muscle damage and inflammation during recovery Research on muscle damage and inflammation during recovery Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.com Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Curious about where you are on your journey to becoming more muscle and less fat? Wondering about your bone health? In this episode, I answer three of your questions that could really unlock the next level of strength and wellness for you.The first question is about how to calculate your body composition. The first thing to understand is that body composition is the totality of your current body weight according to gravity on Mother Earth. Your body composition is the total body weight of your body fat, lean muscle mass, and bone mass.It's so important to get a professional assessment over an online calculator because they have the highest percentage of error. I focus on muscle mass over body fat percentage for a more accurate picture of health. To calculate it, I take the body fat percentage that's given to you from your DEXA assessment. I take that number and subtract it from 100%. So if your body fat percentage is 30%, then your adjusted lean muscle mass would be 70%.The next question is about the best ways to strength train after receiving an osteoporosis diagnosis. Unfortunately, the advice for how to handle this diagnosis is often not handled well. If you search “bone,” I have a lot of very specific episodes on this topic but for now, let me say that walking is a great place to start if you’re out of the exercise habit. From there, you can begin strength training.The last question is about how to strength train if you have an injury. Let me first say that your next workout is only as good as your recovery from your last workout. Assess how well you recover. I’d also recommend concentrating on very gradual progression in your workouts. Each week should really only be a tiny bit more than the previous week. If this all feels a little too calculated, another thing I often tell my clients is to leave every workout wanting more and let the goal be to leave your workout feeling great. Don't push. Don't overdo it.You may be tempted to think that improving your body composition and bone health is an impossible task, but the truth is, it's pretty formulaic and all about finding the right programming that works for your body!If you're interested in womens health, this is the podcast for you. Resources Mentioned:Research on body composition assessments in nutrition and clinical practiceResearch on managing osteoporosisResearch on the fundamentals of resistance trainingReminder: JOIN US FOR THE UPCOMING LAB! Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know that the timing of your cardio workouts largely determines your results? Cardio is an essential part of being healthy. In this episode, I explain exactly how to tell if your cardio is working for or against you, how to calculate your heart rate zones, why cardio is important (and when it’s not), and the three most common mistakes women over 40 make in their cardio.When you get your cardio right, everything changes! While it is true that any exercise is better than no exercise, and that’s a great way to get back into exercise, once more movement becomes a habit, you will be ready to uplevel your programming so that you feel better, have more energy, and can really see the payoff from your efforts.Looking fit doesn’t always mean being fit. The three main variables of programming are strength training, cardio, and nutrition. Depending on the variables, all effort is not the same! When it comes to cardio, it can truly make or break your results. Cardio improves your cardiovascular fitness. It's like a leg press for your heart! Cardio isn’t valuable, however, when your heart rate is too high, your workouts are too long, or when you haven’t eaten - especially for women over 40.To make sure that you’re doing the best cardio for your body, you need to calculate your heart rate zone. It is commonly thought that your age determines how fast your heart can beat at its maximum, however, my work has shown this is not always the case. A significant study shows that women should use a different formula than men to calculate their heart rate zone: 206 minus 88% of their age. This will give you the low end of your maximal heart rate range. For the high end, calculate 220 minus your age.Too much cardio or the wrong kind can slow your progress for women over 40. Instead, you'll want some workouts where your heart rate is around 60 to 70% of the age-predicted maximal heart rate. And then you'll want some workouts each week where your heart rate is between 80 and 85%, maybe 90% of your maximal heart rate. There are benefits that come from steady-state cardio workouts where your heart rate is in the moderate range and you keep it constant for 20, 30, or even 40 or more minutes. Then there are different benefits that come from workouts where your heart rate goes up and down at timed intervals. These types of cardio sessions improve your cardiovascular fitness and capacity as well as VO2 max.I guarantee that if you apply the information from my podcast to your workouts, you will get results. And if you want even better results, more tailored to your body, please join one of my coaching programs! Remember, your age is NOT keeping you from the body you want!If you're interested in womens health, this is the podcast for you. Resources Mentioned● Research on age-predicted maximal heart rate● Research on how resistance exercise performance is negatively impacted by prior aerobic exerciseTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Craving the peace of mind that your diet is actually supporting your muscles, and your workouts are actually improving your bone health? In today’s episode, I’m giving you just that with my FREE strong muscle and bone assessment! This science-backed tool will group you into one of five strength identities, and today I’m offering a sneak peek into each of them!The assessment takes just 60 seconds to get your strength score. Your strength identity will provide actionable tips to become stronger, leaner, and more energized. This quiz will help you figure out where you are and what to do next. Take the quiz to find out which strength type you are:The PowerhouseThe pinnacle of fitness. With 80% lean muscle mass, optimal body composition, and excellent bone health, these individuals are strong, athletic, and performing at their peak. Strength training is a top priority, recovery is intentional, and fitness ranks among their top three daily commitments.The Fit but BrittleStrong on the outside but lacking inner support you need from optimal bone health. These individuals lift weights and follow nutrition plans, yet their bones aren’t getting the stimulus they need. Strategic impact exercises and heavier strength training are essential to build bone density and protect against future injuries.The Muscle Seeking MavenDedicated but not quite there. They're showing up for workouts, like classes and Pilates, but missing the strategic progression needed for visible muscle tone. With the right approach to increasing weight loads and dialing in nutrition, especially protein, they’re on the brink of a breakthrough.The Soft and StrugglingTrying, but feeling stuck. Life is demanding, and their body doesn’t respond like it used to. Despite the desire to get back on track, consistency is hard to find. Often dealing with higher body fat and lower energy, they feel far from their former fitness self.The Rocking ChairAt the starting line. They feel tired, overwhelmed, and disconnected from physical health. Exercise has been absent for years, and comfort often comes from food. These individuals don’t need a boot camp—they need gentle beginnings, simple nutrition shifts, and encouragement to take that first small step toward feeling better.You can take the Strong Muscle and Bone Assessment quiz now if you’re ready for the tips and resources you need to get moving and take your fitness to new levels! Anyone and everyone can become stronger and healthier.If you're interested in womens health, this is the podcast for you. Topics covered:● (01:35) Introducing the Strong Muscle and Bone Assessment● (08:34) The Powerhouse● (12:32) The Fit, But Brittle● (20:49) The Muscle Seeking Maven bridges being active and truly fit● (25:50) The Soft and Struggling is a wake-up call to feeling better● (30:02) The Rocking Chair Ready is ready for smart strength buildingResources Mentioned:● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know that meal planning and better health are closely linked? In this special episode, I’m joined by Melissa Jaeger, Head of Nutrition at my favorite food and nutrition tracking app, MyFitnessPal to address some women's health and wellness topics.A 2017 study found that people who plan meals tend to have better diet quality, more fat loss, and lower rates of obesity, especially women. I also share my personal journey using food tracking to transform my body composition by managing macronutrients. For me, using a diet tracking app was a game-changer. Getting real data on what you’re eating can truly shift your relationship with nutrition for the long haul.Melissa walks us through the new Meal Planner feature in MyFitnessPal, which lets users build personalized weekly meal plans based on their dietary needs, budget, and household size. It generates recipes, creates grocery lists, and even integrates with e-retailers like Instacart for easy shopping.Meal planning is like setting your GPS. It helps you stay on track with your nutrition and fitness goals. Making smart food choices is a lot easier when you’re not starving and scrambling. Planning ahead isn’t just helpful, it’s the ultimate time-saver. We often feel like we don’t have time to eat right, but it’s planning that actually gives us that time back.Melissa also shares her formula for a balanced, nutrient-dense plate: half fiber-rich veggies and fruits, a quarter lean protein, and a quarter carbohydrates. We dig into the myth that all carbs are bad, and highlight their essential role in providing fiber and fuel. She wraps up with her top three tips to start meal planning, including how to use the app’s new feature.If you’re not tracking yet, I highly recommend downloading the app and giving it a try. A little effort goes a long way!You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programsIf you're interested in womens health, this is the podcast for you. Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Topics covered:● (01:32) Tracking what I eat with MyFitnessPal changed my nutrition forever● (08:59) Top veggies and herbs to grow in the garden with summer almost here● (13:41) Eating a balanced, full breakfast truly helps energize you for the day● (15:58) Planning meals ahead saves you money and keeps you healthy● (25:57) A balanced plate is half produce, a quarter lean protein, and a quarter carbs● (35:58) The MyFitnessPal meal planner is a great first step in meal planning● (44:28) Creating shopping lists and ordering groceries onlineResources Mentioned● Research about how meal planning is linked to food variety, diet quality, and body weight● Research about how frequent meal planning predicts greater weight loss● Research on predicting and modifying the adoption and maintenance of health behaviors● Research about how dietary planning mediates the intention–behavior relationship● Learn more about Meal Planning and MyFitness Pal here● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you're around the menopause years, you might be feeling extra tired. Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy during menopause, vitality, stamina, and resilience. You’ll learn the five key areas that shape how young or old you feel, how to tell the difference between true aging and reversible symptoms, simple shifts to restore your energy, and where to start if you’re feeling completely wiped out.Here are five truths about feeling old and ways to combat those feelings:1. Symptoms vs. Signs of AgingMany so-called “aging” symptoms (fatigue, brain fog, low energy) are actually reversible. Mitochondrial function plays a big role here.2. Exercise & CirculationNot all movement is equal. Real exercise, like steady cardio, intervals, and strength training, boosts circulation and energy. Use heart rate tracking to make sure your workouts count.3. Sleep Quality > QuantitySleep is a skill. Things like caffeine, alcohol, and lack of strength training can wreck your sleep. Focus on improving quality, not just getting more hours.4. Balanced NutritionIf you’re dragging, start with food. Stabilizing blood sugar with balanced meals (protein, veggies, high-fiber carbs) can quickly boost energy and fat metabolism.5. Strength TrainingFeeling stiff, achy, or “old”? You likely need more muscle because of menopause, not less movement. Strong muscles protect joints, reduce fatigue, and carry you through your day. Build strength progressively, and aim to leave workouts feeling better, not more drained.There’s no one-size-fits-all exercise plan. What matters is recognizing the season you’re in and choosing to work with your body, not against it. Let's redefine what getting older really feels like so that your mental health matches your holistic health! If you're interested in womens health, this is the podcast for you. To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Topics covered● [01:35] Age is a mindset, not a number● [07:49] Blaming your age for your struggles is disempowering you● [09:25] Fatigue is a reversible symptom related to mitochondrial function● [12:53] Exercise stimulates circulation, which gives you more energy● [16:12] Not all cardio is the same! Walking usually isn’t a workout● [19:11] Great quality sleep comes from smart exercise● [26:43] Changing your nutrition can give you more energy today● [34:15] Strength training is the best way to reduce aches and pains● [39:49] The exact steps for lifting heavier weight loadsResources Mentioned● Research about the effect of chronic exercise on energy and fatigue states● Research about how resistance exercise training alters mitochondrial function● Research about how resistance training improves sleep quality● Research on metabolic dysfunction in ageing and age-related diseases● Research on the mitochondrial basis of aging● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Want to trigger fat loss, feel more energized, and stop pesky cravings during menopause? It can be as simple as changing when you eat not what you eat it.In this episode on womens health, you will learn how what you eat impacts your blood sugar, cravings, and metabolism, why skipping meals often backfires, the three daily eating windows to reset your metabolism, and how to time your meals to boost fat burning.I share my top three strategies for eating within an hour of waking if you're a woman around menopause. I also recommend the optimal time to leave between meals, depending on how active you are. These are all subtle shifts that may mean you need to wake up earlier or meal prep the day before, with a healthy dose of experimenting too, but try it for 10-15 days, and I promise you will feel the shift!Many women struggle to sleep well around the menopause years. And that can take a toll on your mental health. If you're ready for a great night’s sleep, consider trying Beam’s best-selling Dream Powder and get up to 40% off for a limited time. It's a warm cup of hot chocolate love that you can drink before bed, and it helps me sleep like a queen. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.If you're interested in womens health, this is the podcast for you. Topics coveredStop overlooking the impact of food pairing and meal timingWhy what you eat in the morning is so importantMy history of extreme cravings and how I overcame themThe importance of three anchor meals a dayHow fasting in the morning forces your body to catch up all dayAvoid exercising at all costs in the morningResources MentionedResearch on how the timing of food intake impacts weight lossResearch on how the timing of daily calorie intake affects appetite Research on early time-restricted feeding and glycemic controlResearch on social prescribing to support people living with and beyond cancerResearch on dietary patterns and fatigue in female slimmersResearch on social prescribing for people with and beyond cancerTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

You might know all the best clean eating tips, and workout strategies for women over 35 fitness. But what good does that do if you are struggling to show up? If you're struggling to find the motivation to work out and eat right, you know it can take a tool on your happiness and mental health. And sometimes simple "workout tips" don't help. Today, I’m sharing my biggest tips for sustainable motivation and willpower after working with women in my practice for over 30 years. Knowing all the best strategies won’t make any difference without taking action to improve your mental health and fitness. The key is to look for that sweet spot of motivation and discipline so you enjoy taking action - and can do it regularly with little effort. You'll hear insights into improving mental health, including connecting to one’s life purpose and getting into cycles of self-judgment. Learning the skills of discipline and willpower is the antidote. I explain the key mindset shifts needed to break difficult habits, how that prepares you to master anything, and how to create nourishing habits instead. One way to stay healthy, look great, and improve energy levels women is strength training. When you feel good in your body and mind, it's easier to make healthy, disciplined decisions. For the times when mustering up the energy for that workout is just too hard to find, I share journal prompts that can help reconnect you to your why. Practicing self-love deepens your wellspring so that you can harness the power of sustainable motivation! Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout. Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.   Topics covered: The viscous cycle of self-judgment when motivation is hard to find Why a strong life purpose improves your health Difference between motivation, desire, and willpower Learning the practice of delaying gratification How to get honest about hard-to-break habits The link between strength training and motivation Journal prompts for connecting to your way and cultivating self-love   Resources Mentioned Research on the link between life purpose and mortality  Research about willpower and self-control   Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness   Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Want the skinny on the magic pill everyone is talking about? If you’ve ever considered trying Ozempic or a similar weight loss drug, you’re not alone! In this episode, I share the pros and cons of Ozempic, my honest and objective perspective, and my top weight loss tips. I share my analysis of the Ozempic results, and the conclusion will surprise you! In particular, the reasons why you are better off without taking a weight loss drug and instead joining my program, the Body Composition Project, where participants lose double their body weight in half the time of what Ozempic clinical trials report. Crazy, right?! I then explain why a mindset shift is essential to long-lasting weight loss, how to improve your insulin sensitivity, and the importance of building muscle for fat loss.  You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation that’s caused by overly intense orlengthy workouts. It’ll help you build and maintain valuable lean muscle withoutthe fatigue from other programs.To get free access to Strength Without Stress, post a Review wherever you listen. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.If you're interested in womens health, this is the podcast for you. Topics coveredThe temptation of effortless weight lossWeight loss IS hard!Weight loss medications work, but at what cost?Why behavior modification is so challengingThree key misunderstandings about weight loss drugsReasons why you’re better off without weight loss medicationWhy a mindset shift is key to sustainable weight lossRemember, not eating causes weight loss AND muscle lossResources MentionedResearch on Eli Lilly's oral weight-loss pill shows promising resultsResearch on healthy weight loss maintenanceResearch about understanding a diabetes diagnosisResearch about the effect of semaglutide on overweight adultsResearch summary on the impact of semaglutide on obese adultsResearch on resistance training to prevent muscle loss in obese elderlyTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

The key to fat loss, feeling stronger and more energized isn’t about eating less, but eating more strategically. This episode is a deep dive into the ways carbs, proteins, and fats influence fat loss, and my top macros for getting lean.Finding the right diet system is an individualized process that requires trial and error. Experiment! There are, however, underlying truths across diet systems which I share in this episode. For instance, no system should make you feel really uncomfortable or like you like herculean discipline to stick with it. The results of one of my amazing 70 year old clients who realized incredible results on her DEXA scan by shifting her macronutrient intake and building muscle will definitely inspire you to focus on your macros!Did you know that getting enough carbs is just as important for fat loss as getting enough protein? And enough fat? This is where macros strategy comes into play. I share the two things you must do to improve your body composition AND my macronutrient distribution strategy that I usually only share with private coaching clients! Wherever you are in your fitness journey, prepare for some fine-tuning!Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.If you're interested in womens health, this is the podcast for you. Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Topics coveredThe importance of finding the right diet system for youUnderstanding the science behind macronutrients and nutritionHow to balance macronutrients for ultimate healthThe 50/25/25 eating strategyTwo things you must do to improve your body compositionWhy overdoing it on protein isn’t an optimal strategy for building muscleMy top secret tip on how to eat if your body fat is above 40% Resources MentionedResearch on diet strategies to protect muscle during energy deficit Research on macronutrient imbalancesResearch on dietary guidelines Research on how macronutrients impact body compositionTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you're in perimenopause or menopause, you'll want to lose weight while not losing muscle. In this episode, I cover the key steps to mastering your body fat for good by shifting your focus to building muscle and the juicy highlights from my three-day workshop in March, Master Your Body Composition.In order to truly get your body fat under control (especially around menopause) you must first master muscle and in this episode I tell you why! Through analyzing DEXA scans and working with countless clients, I’ve witnessed how mastering lean muscle first paves the way for losing body fat for good. I explain why DEXA scans are imperative to understanding how our weight is actually distributed and more.Then I answer some of the fabulous questions I got during the workshop and break down why building lean muscle is the true fountain of youth, the connection between estrogen, inflammation, and muscle loss, and the keys to my 3-step strategy to building the body you’ve always wanted. Next I discuss how progressive overload really works, particularly as it applies to women over 40. Remember, the women who thrive over 40 are those who stick with a progressive strength training program! Reclaim your energy and get started today.To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available onTuesdays. Topics coveredFocus on body composition and never worry about body fat again!The relationship between caloric deficit and potential muscle lossEvery woman needs to be at least 70% lean muscleWhy body weight is not an accurate metric to track!Why building lean muscle is the true fountain of youth Resources MentionedFor limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshopResearch on how muscle tension builds muscleResearch on how muscle loss with weight loss during deficitResearch on weekly resistance training volume and increases in muscle massTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if your weight loss efforts were actually working against you? Terrible, right?! In this episode, I break down the hidden dangers of traditional weight loss strategies and ways to shift your focus to improving your body composition over weight loss to achieve the results you want. Weight loss has become synonymous with being really healthy but there’s more than meets the eye here. Skinny does not automatically indicate health! It's so important to learn how to lose weight while protecting your muscles or else they may shrink in the process. I explain the two categories of weight loss and how we can change the conversation around it to be more effective. Once you understand that not all weight loss is good weight loss, you can really begin to see how not all calorie deficits are the same. I explain what happens when muscle gets destroyed. Once you begin to experience weight loss, it's so important to not back down from workouts but to keep pushing. I talk through the risks of homeostasis on your brain and body during this process. If you follow my strategies for calculating your ideal calorie deficit, I promise you that weight loss can be comfortable and straightforward!You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation that’s caused by overly intense orlengthy workouts. It’ll help you build and maintain valuable lean muscle withoutthe fatigue from other programs.To get free access to Strength Without Stress, post a Review wherever you’re listening.Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Topics coveredYour muscle is your metabolismTwo categories of weight lossCommon weight loss mistakes to avoidImportance of protein during weight lossDon’t forget to push your workouts!Two ways to calculate your calorie deficitResources MentionedSign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HEREResearch on caloric restriction during resistance training HEREResearch on energy restriction in older adults HEREResearch on the role of diet and exercise in weight loss HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollowMe:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitnessDisclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.